WellnessWorks@
Hemb Insurance Group
Eat for Less – and Less Financial Stress
Q
QU
UIIC
CK
KT
TA
AK
KE
ES
S
Use Your Freezer
In a recent survey, three out of four Americans cited money worries as a
source of significant stress in their lives. This spring, as gasoline prices rise,
the national stress level could go up a notch or two. And it’s not only at the
pump where that stress is felt. Food costs are directly tied to fuel costs.
Grocery shoppers can expect to see higher grocery bills in coming months.
Here are practical ways to keep your weekly grocery bill at an affordable level
without compromising flavor or health. Check out the many things you can do
to spend less while getting more nutritional bang for your buck.
Cook for yourself. Mom was right. Eating out is a budget buster. As often as
possible, make your own meals. Many people find the act of cooking to be
relaxing, and it makes you more aware of what and how much you are eating.
You can also save some serious money.
The frozen-foods section
of the supermarket
swings wildly from
fattening junk food to
healthy and nutritious
foods that are easy to
defrost and prepare.
Scout the supermarket
frozen-foods aisle for
nutritious gems at
bargain prices.
• Frozen fish and
shellfish are nearly
always less expensive
that the fresh (or
thawed) seafood for
sale at the seafood
counter. And the
quality is very good.
Large fishing vessels
will flash-freeze their
catch on board, thus
ensuring freshness for
the consumer.
• Many fruits and
vegetables freeze well,
too. Berries, mangos,
peaches, beans,
greens, artichokes and
more are all easy to
defrost and prepare.
Plan ahead. Use weekends to do grocery shopping and cooking for your
workweek. Soups, chilis or bean salads can be prepared in bulk and doled out
daily in Tupperware for healthy lunches. Prepare meals over the weekend, or
even late the night before, and pop them in the fridge or freezer.
Shop smart. Check your supermarket’s website or Facebook page for
information about bargains and for printable coupons. Search for recipes that
feature those sale items. Smart shoppers are using their mobile devices to
calculate price-per-portion costs, not just unit costs.
Limit impulse buys. Last-minute purchases are generally less healthy and
more expensive. Go to the supermarket with your shopping list in hand -- and
stick to it.
Buy fruits and vegetables at their peak. Season still matters when it comes
to fresh produce. Fruits and vegetables that are in season are often less
expensive and generally of higher quality. Ask your store's produce manager
for advice on seasonality and good value. Springtime values include fresh
artichokes, asparagus, lettuce, Vidalia onions and more.
Try house brands. In today's competitive market, grocery retailers have
expanded options in their private labels. This means you can often get natural
and organic foods at lower prices.
Start from scratch. Buy fewer prepared foods. A little extra time in the kitchen
can save you big money in the long run. So shred your own lettuce, brew your
own iced tea and simmer your own spaghetti sauce.
Buy in bulk. Most supermarkets have a self–serve bulk section where you
can buy larger quantities of dried fruits, nuts, grains and other staple
ingredients. You can choose the quantity you want and usually get better
prices since you aren't paying for packaging.
Healthy Eating for Less Stress
Don’t let how you eat increase your stress level. Even if you lead a hectic lifestyle, there are
ways to develop healthy eating habits that can actually help you lower your stress instead of
compounding it.
Avoid the manic munchies. So many workplaces offer stashes of potato chips, pretzels
and popcorn, it's hard to resist snacking during high-pressure days. (Why do you think they
call it crunch time?) Bring alternate energy-boosting snacks from home. Bananas, apples, mini-raisin boxes and
string cheese sticks are all easy to transport. Plus you’ll probably save money and calories.
Check the ingredients. When grabbing prepared or packaged food and drinks, be on the lookout for hidden
caffeine, sugar and salt. Caffeine can be found in coffee, cola, tea, chocolate and energy drinks. Sugar may lurk in
fast-food ketchup and fries. The sodium in bread, lunchmeats, soups, cheese, condiments, and canned and
prepared foods can add up very quickly.
Avoid eating on the go. If you wolf down a muffin while running for the bus, you're probably not chewing
thoroughly, which makes it harder to digest. Take time to savor your meal and you'll not only feel more relaxed, you
may avoid antacids.
Eat "unplugged." Get out of the habit of eating at your desk. Even if it's just for 10 minutes, take your sandwich
outside with the newspaper. At breakfast and dinner, turn off the TV and enforce a "cell phones off" rule.
Make it fun! Cooking can feel like a chore -- or a fun way to unwind. Plan ahead with an easy recipe like the
spaghetti and meatballs featured below, and keep an eye out for other healthy ideas in magazines and TV. Put on
upbeat music and enlist family members' help (little ones can stir or peel). If you usually arrive home hungry, keep
hummus and carrots or whole-wheat pita on hand to tide you over till dinner.
Schedule family meals. Hectic schedules are the norm in today’s family life. Communication is key to making family
meals a regular event. At the beginning of the week write everyone's schedules on a calendar in the kitchen so you
can plan as many meals together as possible.
Spaghetti and Meatballs
S e rv e s 8
Traditional meatballs can be awfully high in fat and calories. By choosing lean turkey to start, extending it with lentils
and then baking (not frying) the meatballs, you will cut the fat by 50 percent, if not more. The meatballs and sauce
freeze well.
Preparation
Nutritional info
Per serving
1. In a small saucepan, bring broth or water to
428 Calories
a boil. Add lentils and bring back to a boil.
8g Fat
Remove from the heat, cover and set aside
3g Saturated fat
for 20 minutes.
0g Trans Fat
2. Preheat the oven to 375°F. Line a baking
26g Protein
sheet with sides with aluminum foil and set
70g Carbohydrate
a wire rack on top.
9g Dietary fiber
3. In a large mixing bowl, combine meat,
Ingredients
593mg Sodium
onion, garlic, egg, ketchup, Italian herbs,
1 cup low-sodium chicken broth or water
158mg Calcium
crushed fennel seed (if using) and pepper.
1/3 cup green, brown or red lentils
Source:
Drain any liquid from the lentils and add
12 oz lean ground turkey, beef or pork
Healthy Living Kitchens
them to the meat mixture. Mix well with a
1 Sweet onion, minced
wooden spoon. Add breadcrumbs and mix
3 cloves garlic, minced
gently just to blend. Form the mixture into
1 large egg, lightly beaten
24 meatballs, each one about 1 inch in
2 tablespoons no-salt-added ketchup
diameter. Set on the wire rack and bake for
1 tablespoon dried Italian seasoning
20 minutes.
herbs
4. In a deep, heavy skillet or Dutch oven, heat
Pinch crushed fennel seed (optional)
spaghetti sauce. Add the baked meatballs
¼ teaspoon freshly ground pepper
and simmer for 20 minutes. Stir in fresh
1 cup fresh breadcrumbs, preferably
basil or parsley.
whole-wheat
5. Meanwhile, bring a large pot of salted water
3 ½ cups favorite spaghetti sauce
to a boil. Cook spaghetti until al dente,
1 pound (500 g) spaghetti, preferably
about 8 minutes. Drain and place in a large
multi-grain
shallow serving dish. Top with the
2-3 tablespoons thinly sliced fresh basil
meatballs and sauce. Sprinkle with cheese.
leaves or chopped fresh parsley
Serve with a big green salad.
½ cup (1 oz/30 g) freshly grated
Parmesan or Romano cheese
Copyright © 2012 Alere. All Rights Reserved.