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Interested in a personalized Fresh Start? Check out the Services page. January 5th, 2013 FreshStartRD
1. Jump start your fresh start. Try this gentle body detox diet plan.
2. Maximize fruits & veggies. Try adding just one more serving of fruit or vegetables somewhere in your day. Blueberries on your oatmeal. A green smoothie for a snack. A quick, made-ahead salad. Carrot & celery sticks with your sandwich. A simple bean soup for dinner. Does your grocery store not have a great selection? Try a farmers’ market, local CSA or produce delivery service. These are great ways to try new foods & recipes, as well as support local and/or organic farming.
3. Plan ahead for portion control. You’ve heard these tips before, so try practicing one new one at a time.
4. Snack wisely. Change your perception of snacks. Leave the 100-calorie packs on the shelf, and view each snack as an opportunity to squeeze more good nutrition into your day. Here are some suggestions for perfect combinations of healthy fats, protein & fiber, while sneaking in an extra fruit or veggie when possible. Some of my new favorite to-go snacks are KIND bars. They’re full of simple, real food ingredients like nuts & fruit, so are packed with fiber & protein. Give their new Nuts & Spices varieties a try: Dark Chocolate, Nuts & Sea Salt or Madagascar Vanilla Almond, anyone?
5. Simplify your supplements.
Contact me for your omega-3, vitamin D & kids’ gummy multivitamin needs—I offer complimentary supplement consultations to help make sure you’re taking only what you need, and not what you don’t. OR, order here:
15% off every order of Nordic Naturals + free shipping (no mininum)!
Click here & enter practictioner code 89980.
6. Green your kitchen. Here’s the list of my 10 favorite items for a healthy kitchen, and you can make your kitchen greener pretty cheaply & easily. Shop for reusables, such as a stainless steel water bottle, shopping bags and produce bags. And one of the best things you can do is get rid of the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
7. Give yourself a pantry & fridge makeover. Pitch expired food & give the shelves a good cleaning. Get rid of unhealthy fats/oils and refined grains. Use up less-than-healthy soups, cereals, snacks, beverages, dressings & sauces, as well as overly-packaged, processed foods. (Want help? Contact me.)
8. Get organized & save money. When things are in order, it’s easier to know (& see) what you already have. That helps in two ways: you’ll be less likely to buy stuff you don’t need AND it helps prevent those last-minute take-out and fast food runs. (It’s just like your closet…do you really have “nothing” to eat?)
9. Restock your kitchen with the Fresh Start Essentials (ingredients of a healthy lifestyle). Make sure you’re stocked up on the ingredients for quick, nutritious meals. Learn how to read food labels when grocery shopping. Keep items on-hand for healthy snacking, wholesome baking, and real food make-ahead mixes. Stretch your food dollar by choosing organic foods wisely (you don’t have to eat all organic in order to eat well), making homemade versions of items as time allows, and planning ahead.
10. Plan ahead & save time. You’ve probably seen all the meal-planning services out there. Pick one, or create a system that works for you. However you do it, coming up with an eating plan (not just dinners, but all meals & snacks) not only saves time, money & errands, but also helps keep your healthy eating on track.
11. Cut out the chemicals. While you’re greening your kitchen & detoxing your diet, don’t forget about the rest of your home. I’ve spent the last 15 years researching ways to clean-up my daily routine. But it wasn’t easy. Finding products that were free of certain chemicals & still worked well, yet were affordable (then finding where to buy them!) was next to impossible. So I ended up just making a lot of my own products. Tools like the Environmental Working Group’s Skin Deep Cosmetics Database & GoodGuide now make it easy to learn which body care & cleaning products are safe for your family & the Earth, and thankfully, it’s so much more common to find these products in stores & online. (But it can still be a bit overwhelming when you first decide to tackle that medicine cabinet, make-up drawer, shower caddy, laundry room & cleaning bucket!)
One my favorite fresh finds is the 100% Pure line. Try the Super Fruits Age-Corrective face care line & the mascara.
12. Move your body. Find something you love and just do it. (This one is MY biggest challenge…fitness is the first to go for me when I’m busy & stressed or have a sick kid or deadline, even though I know full well a workout would only help me face that challenge head on.) Some fitness trends include Nia & Jazzercise (it’s back!). Body weight training, yoga & running are hotter than ever. Oh, and when you’re finally done moving, don’t forget to rest. Relax. Sleep.
I was provided with samples of KIND Bars. All comments, however, are my own.
Interested in a personalized Fresh Start? Check out the Services page. December 15th, 2012 FreshStartRD
What should you have in your kitchen? I get asked that question a lot. So I thought I’d put together a list of my favorite kitchen items that help my family eat well & make the most of our food budget, all while keeping the planet in mind. So without further adieu, in no particular order…
1. Good knives. You don’t even need a full set; just a chef’s knife, a paring knife, and a serrated knife are all you really need. Keep them sharp, since a dull knife is actually more dangerous than a sharp one. And if you’ve never done so, consider taking a knife skills course. It’ll change your life as you know it in the kitchen—food prep will become much more efficient.
2. A VitaMix. A $500 blender, you ask? Oh, yes. Consider it an investment. The price tag will seem a little less steep with every batch of vegetable soup, cheese sauce (leave the pre-packaged mac & cheese on the shelf, once & for all), hummus, frozen dessert, nut butter, baby food or smoothies that you make. Items that you used to buy can now be made at home quickly, easily, and with only a few whole food ingredients. Considering a juicer? Get a VitaMix instead, and eat the whole fruit/vegetable, instead of giving all that great nutrition to your compost pile.
 
3. Le Creuset bakers. Ideal for roasting vegetables & baking casseroles, but also beautiful enough to go straight from oven-to-table or oven-to-potluck. And they’re surprisingly easy to clean.
4. A popcorn maker. This one isn’t just for kids. Popcorn is a low-cost, whole grain snack, but store-bought microwave bags aren’t the best option. The brown lunch bag trick for popping popcorn doesn’t work well in our new convection/microwave oven combo, so I had to dust off the popcorn maker. Air poppers are great, but I like the nostalgic experience of a stove top popper—a little olive oil is all you need. Try adding popcorn to trail mixes or packed lunches. (Organic popcorn kernels are available at Trader Joe’s.)
5. A slow cooker. But they’re not just for convenient, set-it-and-forget-it meal prep! Try cooking whole grains, dried beans, or even make-ahead breakfasts.
6. Glass prep bowls. Keeping enough of these around is key to efficient meal prep and mise en place (everything in place).
7. Glass storage containers & mason jars. Forget the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
 
8. A SodaStream. You’ve seen these around, right? You might see it as another gadget that you just don’t need (like the fondue set or the s’mores maker). Not so. I bought it for two main reasons—for the environment, since I was buying bottle after bottle of club soda, and since I’m just not fan of water. Adding a little fizz to a drink just makes it more fun. I don’t use the syrups; instead, I just add in a splash of lemon, lime or 100% fruit juice for flavor.
9. A Kitchen Aid mixer. It’s a tried & true classic (& have you seen all the fun colors they come in now?). I’ve recently decided to leave mine out on the counter to see if it makes me more inclined to whip up a homemade snack or meal. After all, who wants to bother taking something out of storage (then putting it away again) every time it’s needed? It’s worked—I’ve found that I’ll throw together a batch of homemade granola bars or make whole wheat pizza dough a bit more quickly & conveniently. That’s how healthy eating should be anyway.
10. Items that help you use your freezer for all it’s worth. A freezer can be a big money saver, as well as a secret weapon when it comes to adding good nutrition to your diet. Use ice cube trays to freeze baby food, vegetable & fruit purees, leftover sauces & homemade pesto. Freeze green smoothies in ice pop or push-up makers instead of buying artificially colored/flavored popsicles. Freeze whole wheat pasta, cooked dried beans or whole grain waffles on a silicone mat before storing them in a gallon-sized freezer bag.
 
 
Interested in a personalized Fresh Start? Check out the Services page. August 29th, 2012 FreshStartRD
We’re all busy. We’re all multi-tasking. But “convenience” items, drive thrus & energy bars or drinks aren’t the best choices. What to do instead?
Why not energy bars?
They can contain excess calories. (Don’t forget that energy = calories!) They can also contain overly processed ingredients (such as processed soy), unproven additives (such as herbs), sugar and/or other sweeteners, and even excess sodium. A lot of energy bars are high in protein, but contrary to popular belief, most of us don’t need more protein than we’re already getting from a balanced diet. Finally, when combined with supplements, fortified foods/drinks or other bars you’re consuming throughout the day, you may be getting too much of one or more vitamins or minerals.
These bars might satisfy your hunger, but they may not satisfy your appetite. And it’s the combination of satisfying hunger and appetite that gives us a feeling of satiety—that feeling of satisfaction that temporarily halts our desire to keep eating.
Plus, they’re expensive.
Time-saving, organizational tips for on the go to cut down on those last-minute grab-anything moments…
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Plan, plan, plan. As with anything, set yourself up for snacking success by planning ahead the night before or in the morning. Plan out your snacks, just like you plan out your meals.
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Keep your car stocked with healthy snacks.
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Keep a snack section in your bags—your work bag, your gym bag, your kids’ pool bag.
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Have plenty of reusable containers on hand (I’m partial to glass or stainless steel). Try divided containers, or check out this post for more options.
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Stay organized. Keep separate clear bins in your pantry and refrigerator/freezer that are designated for grab, pack, and go items for snacks. Keep your pantry bin stocked with milk in aseptic packs, pouches of wild Alaskan salmon, pre-portioned nut butters, snacks such as dried fruit or whole grain crackers that you’ve pre-portioned into reusable bags, or prepackaged store bought items. Keep your fridge/freezer bin stocked with: pre-portioned or store bought yogurt, hummus, applesauce, hard-boiled eggs, whole grain fruit muffins, string cheese, cut up fruits & veggies pre-portioned in reusable bags, frozen soups, frozen pre-sliced chicken breast, and frozen smoothies (see below).
What to eat for energy-boosting snacks?
The perfect snack combinations have healthy fats, protein & fiber, including the right balance of good carbohydrates & protein.
Fruits & Vegetables
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Fruits & vegetables are always a great snack, and what’s easier than one that comes in its own package? DOLE bananas are a good source of vitamins B 6 & C, as well as potassium & fiber. A banana is already nature’s original energy bar, but you could also make your own nutrition-packed energy bars using whole food ingredients, like these banana oat & fruit bars. Make these ahead, freeze them individually wrapped, then just toss one in your bag on the way out the door. Bananas are also a great for an energy boost for workouts. In a study done that compared them to sports drinks, bananas provided equal performance & recovery, more nutrients & no artificial ingredients, but at a 1/3 of the price.
Savory Snacks
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Pouch of wild Alaskan salmon or sliced, grilled chicken breast—combine with whole grain crackers
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Cheese cubes & a sliced apple
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Pirate’s Booty is trans-fat, gluten, peanut and tree nut free. It’s baked, all-natural, and has half the fat & fewer calories than regular fried potato chips, but the real cheese & crunch make you feel satisfied.
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Soups. Freeze vegetarian bean soups, such as minestrone or lentil, in 2-cup glass bowls. When they’re frozen, warm the outside just enough so that the frozen soup pops through. Freeze the soup “molds” in zip top freezer bags. When you need a serving of soup, pop a frozen “mold” of soup back in same bowl & defrost.
Sweet & Creamy Snacks
 
You can also help Operation Smile give 500 cleft surgeries to children in need just by posting a picture of your ice cream smile on the Edy’s Facebook page.
As featured on the Charlotte Today show (August 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: Healthy, High Energy Snacks to Grab on the Go
Disclosure: This is a sponsored post. I was compensated for my time & sent samples of products; however, all opinions stated are my own.
Interested in a personalized Fresh Start? Check out the Services page. June 26th, 2012 FreshStartRD
Many people are looking to eat more whole foods: with fewer ingredients, and no preservatives, artificial flavors or colors, or other additives. They’re going back to basics and thinking outside the box—of packaged food, that is! Thanks to Pinterest, DIY is bigger than ever, and it’s exciting to see that trend move into the kitchen more & more. Home cooks are looking to save time & money, not to mention space in their pantry & fridge. So when it comes to the kitchen, save the extra errands, the excess packaging and the unnecessary additives and make your own!
Whole Grain Pancake Mix
We should be aiming to make half of our grains whole, but a lot of the pancake mixes out there are NOT whole grain—they’re typically made with enriched wheat flour (& not whole wheat flour). This make-ahead mix is not only multigrain, but WHOLE grain. To make the mix…
Ingredients (blend all of the following & store in an airtight jar):
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1/2 cup flax seeds, finely ground
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1 1/2 cups whole wheat flour
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1/4 cup wheat germ
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1 cup finely ground cornmeal (not corn grits or polenta)
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1 cup quick cooking rolled oats
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1/2 cup nonfat dry milk powder
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5 teaspoons baking powder
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1 teaspoon baking soda
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1/2 teaspoon sea salt
When it comes time to make your pancake batter, you would blend…
For each pancake, pour about 1/3 cup of the pancake batter onto a greased griddle and cook, flipping once, until golden brown and cooked through.
Top with real maple syrup or a dollop of whipped cream.
Cream of Anything Soup Mix (Link to post here.)
Chocolate Syrup (Link to post here.)
Soda Pop (Link to post here.)
Taco Seasoning
You might not have a packet of taco seasoning on hand, or you may just want to avoid some of the additives, such as MSG. To make it, you mix up a blend of spices you probably already have. Store the seasoning mix in your pantry or spice cabinet in an airtight jar.
Recipe adapted from Smashed Peas and Carrots.
Yogurt Cups (Link to post here.)
Salad Dressings (Link to post here.)
Other Tips for Making DIY Homemade Healthy Make-Ahead Kitchen Mixes
As featured on the Charlotte Today show (June 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own DIY Homemade Healthy Make Ahead Kitchen Mixes
Interested in a personalized Fresh Start? Check out the Services page. March 3rd, 2012 FreshStartRD
Have you read the label on a can of cream soup lately? Not only are cream soups full of sodium, but also MSG, less-than-healthy oils, and potential allergens such as wheat & soy. So what to use instead when your recipe calls for cream of chicken (or other flavor) soup?
Make a master mix of DIY homemade Cream of Anything Soup & store it in your pantry. It’s a healthier way to make cream soups, as well as a money and space saver! Here’s how:
DIY Homemade Cream of Anything Soup Master Mix
Ingredients (blend all of the following & store in an airtight jar):
- 1 cup nonfat dry milk (preferably organic)
- 3/4 cup cornstarch (preferably organic, so it would be non-GMO)
- 4 tablespoons dried minced onions
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon ground pepper
When you need a cream soup:
- Add 1/3 cup dry soup mix to 1 1/4 cup water in a small saucepan. (I write the recipe with a dry erase marker on the lid.)
- Add a packet of broth concentrate to the saucepan (chicken, beef or veggie). (Broth concentrates are a healthier choice than bouillon, as well as take up less space in your pantry—and use less packaging—than store bought broths in tetra packs. I use Trader Joe’s brand. Better yet, make your own stock.)
- Simmer until thickened.
Alternative: you could also replace the water + broth concentrate with homemade or store bought broth or stock.
Recipe adapted from One Orange Giraffe.
Interested in a personalized Fresh Start? Check out the Services page. January 14th, 2012 FreshStartRD
 Reusable soap pumps, refilled with a earth- and body-friendly hand soap, are definitely the eco-friendly way to go. But $40 for one? Really?
The simplehuman Automatic Sensor Pump comes in brushed nickel, black, or white. There’s no need to touch it, so when your hands are greasy, dirty, have germs on them from meat or eggs, etc., just put your hand underneath it, and it dispenses soap into your hand. It runs on batteries (go for rechargeable!), and the amount of soap dispensed can be adjusted. It’s even perfect for a kids’ bathroom or a utility sink. Or, fill it with hand sanitizer and put it near where you come into your home.
Now isn’t that neat?
Another good idea: After I tweeted this post, Hope Warshaw, MMSC, RD, CDE suggested filling this dispenser with fruit & veggie wash near your kitchen sink. Need one to try? Biokleen, Environne, Organic Chico Wash or Fit.
Interested in a personalized Fresh Start? Check out the Services page. October 22nd, 2011 FreshStartRD
Why would you want to give this recipe a try? Here are a few reasons:
- You or your child could use some more vegetables (especially of the green, leafy type) in his/her diet. (And, well, that’s just about everyone.)
- You just don’t know what to do with that kale or other greens you got from your produce delivery, CSA or at the Farmers’ Market.
- You’re sick of sautéed greens, and you want to try something new.
- You’re looking for ways to get more iron, fiber, or phytonutrients in your diet.
- You need ideas for quick & healthy after school or post-workout snacks.
- You’re looking for an easy, nutritious breakfast idea that you can take on the run.
Green Smoothies or Popsicles
Ingredients:
- 1 cup (approximate) low fat milk
- 1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
- Baby spinach and/or kale (Plenty of it. Baby spinach especially will blend right in…you’ll hardly notice it. So use a lot of it!)
- Frozen mango chunks (available at many grocery stores, including Trader Joe’s & Target)
- 1 banana
Method:
- Put all ingredients into a blender* & blend. (Or, use a hand stick immersion blender & blend it right in the yogurt container.)
- Pour into a glass & enjoy!
 *My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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My daughter loves chocolate green smoothies. Use chocolate almond milk as half your milk. Or, add some chocolate syrup. Check out this recipe for homemade chocolate syrup that’s free of high fructose corn syrup and artificial flavors.
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Looking for the perfect breakfast smoothie? Add uncooked oatmeal & natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
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The green smoothie is the perfect workout recovery drink!
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Any version of this smoothie is an ideal high-energy snack for adults or kids.
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Green smoothies are a great way to use up other veggies, frozen or not. Try tossing in broccoli, carrots, or even beets. (When I added beets, my daughter called the popsicles her “purple ice cream”!)
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You may have to “start ‘em young” on green smoothies. If your older kids won’t drink them, simply because their green, add frozen blueberries.
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Add avocado for extra creaminess & an extra serving of monounsaturated fat. (Keep in mind that fat helps your body absorb certain vitamins.)
- Using a popsicle maker, make popsicles out of the green smoothies for a healthy frozen treat that’s (almost) waste-free. No artificial colors or flavors either. (Have you read the back of a box of popsicles lately?) When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
- Or, freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
As featured on the Charlotte Today show (March 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Green Smoothies
Interested in a personalized Fresh Start? Check out the Services page. April 14th, 2011 FreshStartRD
 This may not be a nutrition-related topic, but it’s certainly an earth-friendly, money-saving one. After all, you can save up to $2000 per child by cloth diapering.
When my toddler was a baby, I took on the cloth diaper challenge: I did months of research, read reviews, analyzed costs, laid out pros & cons, compared types, you name it. And I came up with my cloth diaper answer: GroVia. I couldn’t be more thrilled with my choice for the past two & a half years.
While GroVia offers both one-size all-in-one (AIO) diapers as well as hybrid or all-in-two (AI2) diapers, I chose the hybrids. The hybrid requires 3 parts: an adjustable outer shell, a snap-in soaker pad, and an optional booster. The best parts of this diaper system are:
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The diapers are one-size, meaning they are adjustable and grow with the baby. That means parents only have to invest once in a diaper stash.
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The soaker pad & booster (the parts that touch baby’s skin) are made of organic cotton.
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Since the baby can wear an outer shell again with a fresh soaker pad, the laundry required is minimal. The soaker pads take up very little space in the washing machine.
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After properly prepping your cloth diapers according to directions, they are super absorbent.
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When cared for properly, the quality is high enough that they can be used for multiple babies.
What will you need? I diaper my toddler full-time in GroVia hybrid diapers using 12 shells (I prefer the snap closure), 30 soaker pads & 10 boosters. Other recommended cloth diapering accessories include:
How to care for your cloth diapers? Every two to three days, you’ll need to empty your pail liner into the washing machine (& toss the pail liner in too). Start by rinsing on cold. Then, wash on warm with a cloth diaper-friendly detergent. Rinse again. Tumble dry. Don’t use stain removers, bleach, or fabric softeners (these may affect absorbency). (Sunlight works wonders for staining!)
Not ready to commit to cloth diapers? Try GroVia BioDiaper disposable diapers.
Note: I am not an employee of GroVia, nor am I getting paid to write this post. I’m just happy to have found a quality product that suits my needs. I hope you like it too!
Interested in a personalized Fresh Start? Check out the Services page. January 13th, 2011 FreshStartRD
I’ve been on the hunt for a reusable lunch system for my toddler, husband and me, and I do believe I’ve found it. Maybe you, too, have made it a goal to save money (& reduce waste) by packing healthy lunches.
In today’s “green” world, it just doesn’t seem right to use (& toss!) brown bags, plastic baggies or plastic utensils. Thankfully, there are some simple, reusable, eco-friendly lunch-packing solutions.
You might be familiar with the Japanese-style bento, after which so many new lunch systems are modeled. I considered the popular Laptop Lunches, and even though it had the expected individual compartments of the bento style, I wasn’t excited about all the separate containers & lids. (Multiply all those by more than one lunch box coming home at the end of the day and well, that’s just too much washing & matching.) Also, it seemed like a lot for my soon-to-be preschooler to deal with at snack or lunch time (or to even carry).
 If you’ve been reading this blog, you know I’m not typically a fan of plastic food containers. So I also considered such lunch boxes as LunchBots or PlanetBox. But I realized that a lunch box made of a “safer” plastic would be a good compromise in terms of weight & durability. And while some plastics are considered safe for the dishwasher & microwave, I tend to hand wash anything plastic, which not only extends their life (meaning less in the landfill), but also somewhat alleviates my concerns about leaching chemicals.
Enter EasyLunchboxes. These are single-lid, 3-compartment food containers made of BPA-free polypropylene (#5)  plastic. The containers, as well as the insulated cooler bags, have no PVC, pthalates, vinyl or lead. And you’ll find that having one subdivided container with interchangeable lids really helps simplify your pantry or cupboards & keep them organized.
I’ve had mine for a few weeks and I’ve actually had fun packing lunches for me, my husband, and my preschooler for work, road trips, school and playdates. They’re perfect for keeping portion sizes in check, as well as helping me think outside of the typical lunch box. No, a lunch doesn’t have to be a sandwich, pretzels & a piece of fruit. Anything–even last night’s leftovers–is now fair game for lunch. Have multiple lunches to pack? They come in a set of four, each with a different color lid. Line up the containers, fill the compartments, snap on the lids, and you’re done.
Need some lunch-packing inspiration? Check out the gallery of lunch ideas. You’ll find some creative lunch-packers have come up with ways to further divide the lunch box, using silicone baking cups. Or they’ve included a side of sauce in lidded souffle cups. (Note that, to ensure that little fingers can get the lids off, they are not leakproof.)
The matching, custom-fitting (and washable!) cooler bag, when carrying only one or two of the lunch boxes, has additional room for a water bottle, Thermos for soup, a cloth napkin, utensils, etc.
If you have a favorite lunch-packing system or some fun, simple, earth-friendly (& of course, nutritious) packing ideas, let me know!
Note: I am in no way affiliated with EasyLunchBoxes.com, nor am I getting paid to write this post. I’m just happy to have found a quality product that suits my needs. I hope you like it too!
Interested in a personalized Fresh Start? Check out the Services page. October 7th, 2010 FreshStartRD
Have you read the back of a light yogurt container lately? It’s hard to believe what you’re paying for. Even worse if you’re opting for the kind that comes with granola or cookie topping. And how much did that “healthy” snack cost?
Consider trying this instead. You’ll need:
- 6 reusable glass bowls with lids. These are six ounces in size, which happens to be the suggested serving size for yogurt. Glass is one of your safest, greenest food storage options. It will last forever, and easily washable in the dishwasher.
- 1 bag of wild frozen blueberries (you’ll use only a fraction of the bag, leaving plenty leftover for smoothies & to top your morning oatmeal). Opt for wild when you can, due to the even higher antioxidant level. Also, blueberries are not on the Dirty Dozen list, so no need to make them an organic priority.
- 1 32-ounce container of plain, low fat yogurt (preferably organic). You can also choose fat free, but I find low fat more satisfying.
 In minutes, you’ll have six perfectly-portioned, convenient to grab on-the-go, low-cost, eco-friendly containers of yogurt. Store them in your fridge as you would individual yogurt containers. Perfect for kids & babies too (most babies love plain yogurt; it’s safe to introduce at 9 months of age).
Of course, you can use any frozen fruit instead of blueberries (or whatever fresh fruit is available at your CSA or Farmers’ Market), and you can even sweeten it with a little sugar (consider organic, fair trade when possible, available at Costco), honey or pure maple syrup. Or stir-in all-fruit preserves, apple butter, or even cocoa powder.
What’s in each bowl: organic milk, wild blueberries, pectin (from fruit), and probiotics (“good” bacteria with a lot of benefits). A snack that’s full of good nutrition–protein, calcium, vitamin D, fiber, and antioxidants–and only 90 calories (without added sweetener). All for $0.61 per bowl.
What’s NOT in there (that IS in many “light” yogurts): high fructose corn syrup, modified corn starch, gelatin, artificial sweeteners, preservatives, artificial colors. Most cost well over $1 each, complete with unnecessary packaging.
Interested in a personalized Fresh Start? Check out the Services page. September 16th, 2010 FreshStartRD
That big cardboard canister is often overlooked. But at $2-3 for 30 servings of whole grain goodness (& in a recyclable package too), it shouldn’t be. Oatmeal is a cheap, quick, and healthy breakfast (cholesterol-lowering fiber included) for adults & kids. And what a cozy start to a fall or winter morning.
Too boring? Here’s how to spice it up, while also boosting nutrition (such as calcium, iron, omega-3s, fiber and antioxidants):
- Replace all or half the cooking water with milk (cow’s, soy or almond).
- Add nuts: walnuts (often available pre-chopped as “baking pieces”), slivered almonds or Brazil nuts (for the selenium; aim for no more than 2/day).
- Sprinkle on ground flaxseed (if you buy pre-ground, store in the fridge/freezer; otherwise, grind fresh in a coffee grinder).
- Add dried fruit, such as raisins, dried cranberries or dried cherries. Or try dried peaches or apples.
- If you like your oatmeal sweeter, add a touch of honey, pure maple syrup or brown sugar (preferably organic).
- Make it festive with spices. For a taste of fall, replace half or all of the cooking water with apple cider. Add cinnamon, pumpkin pie spice, or apple pie spice. Around the Holidays, top with a splash of all-natural egg nog & sprinkle with nutmeg.
- Add some immune-boosting vitamin A and some fall flavor—make pumpkin spice oatmeal: stir in pureed pumpkin, sprinkle with some pumpkin pie spice, sweeten with maple syrup & top with chopped pecans.
Are you someone who eats breakfast on the run (or worse, not at all) & need your morning meal to-go?
Try making a large pot of oatmeal on Sunday (don’t forget to add your mix-ins), then store it in the fridge in a glass bowl. Each morning, heat up a scoop of the oatmeal in a small glass bowl in the microwave, transfer it to your travel mug and enjoy it on your commute to work or school, or once you get to your desk (it will stay warm).
Not only does oatmeal like this beat other convenience breakfasts (granola bars, cereal bars, breakfast drinks) when it comes to nutrition (& you get none of the additives), it’s a money-saver too. For the price of one to-go oatmeal from a coffee shop or an energy bar or two, you can pay for your breakfast for a whole month, and with a lot less packaging to throw away too.
What else to do with oatmeal?
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Add it to smoothies (try low-fat milk + low-fat vanilla or plain yogurt + a banana + peanut butter + oatmeal).
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Mix in to meatloaf or burgers, instead of bread/cracker crumbs (3/4 cup per pound of ground beef or turkey).
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Top peach or apple crisp, or add toasted oats to salads or other desserts (to toast, bake at 350 degrees until golden brown).
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Make a spread of oats + your favorite nut/seed butter + honey; spread on whole-grain crackers or apple slices.
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Interested in a personalized Fresh Start? Check out the Services page. July 24th, 2010 FreshStartRD
 To stop lugging those cases of water from the store (bottled water isn’t always better anyway), prevent leaching nasty chemicals into your drinking water and filling up landfills/recycle bins with plastic bottles, it’s time to switch to a reusable bottle. Choose glass (with obvious drawbacks) or stainless steel. A great choice is Kleen Kanteen. (They even offer sippy cups!)
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