Nutrition

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Trader Joe’s Shopping List

January 3, 2014

inBalance, Debra, Food, Health, Nutrition, Shopping List

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I am a loyal shopper of Trader Joe’s. I discovered this find a couple of years ago and have never turned back. They have great, healthy selections with very reasonable prices. Although, like every supermarket, not everything they sell is “healthy”. You still have to read packages and ingredients.

I have often been asked what I buy at TJ’s, so I made a shopping list. I am not suggesting everything on this list is the perfect balance of nutrition, but most on the list are excellent choices. I have spent the time reading the packages and narrowing down selections. Here’s what’s on my list:

Breads/Pastas

Stone Hearth Honey Whole Wheat (always look for 100% whole wheat, with a small ingredient list)

Quinoa Bread

Whole Wheat English Muffins

Whole Wheat Pizza Dough

Organic Shells and White Cheddar Mac & Cheese (for the kids)

Mini Whole Wheat Bagels (for the kids)

Whole Wheat Pasta

Organic Brown Rice (in freezer section)

Crackers

Raisin Rosemary Crisps

Multigrain Flax Water Crackers

Edamame Savory Thins Crackers

Woven Wheat & Wafers

Cereals

McCann’s Irish Oatmeal

Uncle Sam’s

Nature’s Flax Plus Organic

Joe’s O’s

Heart to Heart

Organic Golden Flaxseed

Sauces / Condiments/ Dips

Reduced Guilt Chunky Guacamole (my addiction – half the calories of normal guac – it’s made with Greek yogurt!)

Hummus (without Tahini)

Trader Giotto’s Rustico Traditional Southern Italian Sauce

Balsamic Glaze (I use on mozzarella & tomato sandwiches, as salad dressing, as a dip…)

Organic Reduced Sugar Strawberry Preserves

Organic Ketchup

Pure Grade A Maple Syrup

Cinnamon

Proteins

Individual Goat Cheese Packets

Lite Cheese Sticks

Organic Crunchy Peanut Butter (drain the oil from the top before eating!) – this only has organic peanuts & sea salt…nothin’ else

Protein Muffins w/Banana (a little bit of a decadent treat, but still in the “good” category)

Trader Joe’s Vanilla Whey Protein (filled with vitamins!)

Organic Milk

Eggs

Packaged Lentils

Goat Cheese Cream Cheese Spread (great tasting and none of the artificial ingredients and “guar gum” of regular cream cheese)

Trader Joe’s Shredded Mozzarella

Trader Joe’s Greek Blueberry Yogurt Non-Fat

Organic Kidney Beans

Low Sodium Almonds or Pistachios

Albacore Solid White Tuna in Water

Crumbled Feta

Shaved Grana Padanoi Parmesan Cheese

Ground Lean Beef – 96% Fat Free

Ground Turkey Breast – 99% Fat Free

Snacks (suggest eating these snacks in moderation vs. sitting down with a bag, but a serving is perfectly fine)

Trader Joe’s Inner Peas

Soy & Flaxseed Tortilla Chips

Whole Grain Pretzel Sticks

Pretzel Slims

Trader Joe’s Crunchy Granola Bars (peanut butter or regular)

Kind Bars

Produce

Organic Raw Broccoli

Organic Celery

Organic Carrot Sticks

Sugar Snap Peas

Mirepoix Celery, Carrots and Onions (pre-cut) – great for stews, sauce, tuna)

Apples

Oranges

Organic Bananas

Pears

Sweet Onion

Tomatoes

Peppers

Applesauce (used in baking)

Vegetables/Fruit (in the frozen aisle)

Superfood

Organic Spinach

Organic Broccoli

Organic Sweet Peas

Ready to Eat Edamame (lightly salted)

Organic Frozen Fruit

Other

Raspberry Sparking Seltzer

Whole Wheat Flour

Organic Tomato & Roasted Red Pepper Soup

Dark Chocolate Edamame (gotta have a little treat – this is packed with protein!)

Deborah • January 24, 2014

As a person who really does not like to think about cooking or shopping lists, I am SOOO in love with this list! Thank you !!!!!!!
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Say Goodbye to “No”

December 31, 2013

inBalance, Food, Health, Inspiration, Lisa, Nutrition

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Do you remember being told “no” as a child or telling your own children “no”? Why does that little word make the forbidden seem so enticing?? That is exactly what happened to me whenever I tried a diet that included a lot of “no’s”. Whatever I was not supposed to eat, well, that is exactly what I wanted to eat! Even if I had no interest in that food the day before, it suddenly became all I wanted. That is how I discovered, that diets did not work for me. I only got hungrier and more frustrated. I needed a way of life – a way to live every day without feeling deprived.

For me, that way is to simply eat less of everything. There is nothing reasonable that I don’t let myself eat, but I try to never finish my plate. Yes, there are certain foods that I wouldn’t touch, but they aren’t foods I want anyway (i.e. Devil dogs, Twinkies, Big Macs). It is much easier to simply eat less of everything, rather than face all those “no’s” everyday! If I really crave it, I will have it.

One perfect example, for me, is the chocolate covered graham crackers at Starbucks. They are sold in a packet of two and I love them. If I really have a chocolate craving, I buy the packet and immediately throw out one of the crackers. (Yes – it is wasteful – don’t tell Grandma!) It satisfies my craving and I am not tempted to have another because it is gone – literally. Another trick I use is the napkin. As soon as I feel that first hint of fullness – I throw a napkin over my plate. This works especially well in restaurants where you look funny eating from under a napkin! So often we feel a bit full, and then pause, and dig right in again. Try to pay attention to this first feeling of fullness and stop eating then. It is amazing how it becomes a habit and how your body gets used to eating less food. So in the end you are not even saying “no” to more food, because you are simply full and satisfied!

Portion control allows you to eat lots of different foods and it takes away the constant negative voice in your head saying, “Don’t eat that!” Without that reminder, you may be surprised to find that you don’t want that junk food after all. Maybe the only reason you really wanted it in the first place was because someone or some diet said you couldn’t have it!

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15 Tips For Acing a Holiday Party

December 20, 2013

inBalance, Debra, Food, Health, Holidays, Inspiration, Lisa, Nutrition, Things to Avoid

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Welcome subscribers! Quick reminder…Your VIP shopping pass gives you discounts to Batavia, Skin Deep Salon and Spa, Summit Running Co., Summit Health Shoppe, Bella Ro and K2 Fitness.

You can take advantage of the savings every time you shop!

15 Tips For Acing a Holiday Party:

1. Get in a high intensity AM workout – a one-hour workout is only 4% of your day.

2. Cheat before you go…eat a healthy snack (oatmeal, apple w/peanut butter, hummus & carrots) before a party or dinner so you don’t over-indulge once you arrive.

3. Put your heels on…the higher, the better the workout for your calves.

4. When the festivities begin, relax and enjoy the moment.

5. Bring it. Ask your hostess if you can bring a dish to the party. This guarantees one healthy option.

7. It’s ok to wine. Why we love it – it has less calories than most cocktails and red wine is loaded with antioxidants and resveratrol (good for your heart and brain).

6. Choose your signature drink wisely. If having a mixed drink, choose seltzer vs. tonic water/ juice and add a lemon or lime. You will cut your liquid calories in half (for a hint of sweetness, add a splash of cranberry juice).

8. Drink 10 oz. of water after every cocktail. Water will fill you up (and cut down on the hang-over).

9. When perusing the hors d’oeuvre table, choose protein over carbs. Be mindful, most dips are hidden calories traps (yes, we are talking about the artichoke dip!).

10. If sitting down for dinner, load the plate with veggies and eat them first (maybe skip the marshmallow coated sweet potatoes 😉 )

11. If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal consumption to gain one pound. It is impossible to gain weight from one piece of pie!

12. Eat your favorite foods…don’t deprive yourself of the things you love…just keep it in moderation (and save some for others).

13. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

14. Find that balance. Stay on track the days before and after a party.

15. Wake up the next day, put on your laces and sweat.

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