Wellness Wednesdays – 10/10/18


Healthy Eating on a Budget, Part 2

by Marcia Sikorski, registered dietitian at Pentucket Medical Associates

This is a continuation of Sikorski’s Wellness Wednesdays tip in the Sept. 19 edition of Wellness Wednesdays. In part 1, Sikorski wrote: “There is a misconception that healthy eating is expensive. In many cases, basic healthy foods are not only less expensive but often more nutritious than the more expensive processed foods.” In this latest installment, she’ll go into more detail on how to fill your shopping cart with healthy, inexpensive proteins.

The most expensive items on your grocery list are probably animal-based proteins. Consider having a number of meatless meals each week that include beans, lentils or peanut butter. These foods are very nutritious and provide protein as well.

Beans are also an excellent source of fiber. The least expensive are the dried ones, but canned beans are easier to prepare and are still a good bargain. Rinsing canned beans in cold water removes much of the sodium and may make you less gassy. They can be added to soups, stews, chili, salads or grain dishes in place of more expensive proteins.

When you do buy animal-based proteins, here are a few hints for saving money at the grocery store:

• Buy family packs, as these tend to be lower in price per pound, then portion into plastic bags and freeze.

 Limit cooked meat/poultry portions to about 3 ounces (the size of a deck of cards) per person.

• Purchase cheaper cuts of meat. For beef, less expensive cuts often need tenderizing. Moist forms of cooking such as stews or soups work well. You can also slice tougher cuts very thinly before grilling. Marinades are another excellent option.

• Turkey is often cheaper than chicken. Canned tuna, salmon or chicken tend to be less expensive as well. Be sure to drain and rinse the canned items to reduce the amount of sodium.

Eggs and dairy products are another inexpensive source of high quality protein. These can be used in place of meat or added to a dish to increase its protein content. In many cases, the lower-fat forms of dairy are less expensive and might be a wiser choice nutritionally.



Research Shows Ketogenic Diet May Help Prevent Cancer

According to Healthline, researchers studying the effects of the ketogenic diet at the University of Alabama at Birmingham have discovered that it may help lower one’s risk of cancer. Because the diet involves getting nutrition from fat and protein rather than carbs, it results in much lower glucose levels than average — and cancer cells prefer to use glucose to grow.

Michigan State University Creates DNA Tool That Predicts Height, Disease Risk Factors

The height-predicting ability of a new DNA tool created by Michigan State University researchers is really more of a bonus when compared to its other function: outlining the highest risk factors for diseases like diabetes and breast cancer. Stephen Hsu, the lead investigator on the research, believes the tests done by the tool will allow early invention to prevent illness and death for as little as $50. (via Science Daily)



October 13

Go the distance with your friends, family and fellow community members to expand PINK and LiveSTRONG programs at the Burbank YMCA during their 4th Annual Laurel Kluge 5K Ribbon Run and Walk. Reading, Mass. | RaceMenu.com

October 14

Join Mill City Grows for its Mushroom Festival, the fourth and final class of its 2018 Gardener Training Program (GTP) Fall Series. This  special 4-hour intensive course will be taught by the Southern New England Mushroom Hunting Foundation, and will dive deep into everything mushroom, from identifying fungi to cooking them. It also includes a hands-on foraging experience at the Lowell-Dracut State Forest! Lowell, Mass. | Sign Up

The Northeastern Massachusetts Walk to End Alzheimer’s has been rescheduled to this day at Brickstone Square in Andover. Registration begins at 8:30 a.m., with a ceremony to follow at 9:40 a.m. and, finally, the race at 10 a.m. Andover, Mass. | ALZ.org


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