Costco Gems

There is always new food products coming out and when I find good deals or a great idea for a snack I try to share the hidden knowledge with you guys! I call them "food gems" and here are some of the latest gems from Costco.

Fage (fah-yay) 0% Fat Plain Greek Yogurt

The Greeks and Icelander's make their yogurt by straining out most of the natural dairy sugar (lactose), making Greek yogurt higher in protein and lower in sugar than traditional American yogurts. Use plain Greek like the one here in place of sour cream or with powdered ranch or onion dip for veggies. 35oz for $5.79

Maranatha Almond Butter

Alternate nut butters like almond, cashew, hazelnut, etc are great for different flavors and textures when you get bored with peanut butter. But have you seen how expensive they are!? This one is a large jar of roasted almond butter (roasted or raw is fine) for $5.75 - SCORE!

Lump Crab Meat

Its the middle/end of crab season and all the good stuff is out in the stores. Chicken of the Sea (no, Jessica its not chicken) came up with an easy way for everyone to get their hands on some. Crab is a great source of very lean protein and no need to worry about the cholesterol, its overhyped. Even if you have high cholesterol you can eat crab and shrimp and eggs :) This particular crab meat is blue swimmer crab which mostly comes from the Indian and Pacific Oceans and the Mediterranean Sea. 16oz container for $14.99

Light Jimmy Dean Breakfast Sandwiches

I spend half my clinic time brainstorming "quick and easy" meals for people. Although high in sodium like any processed food, these are balanced and take a couple minutes in the microwave. Its a great backup option for breakfast. Box of 12 sandwiches for $12.99

Pre-portioned, pre-cooked Organic Brown Rice Bowls

These are AWESOME! I used to buy them individually at Trader Joe's until they added the seaweed flavor to them. These are super quick and easy and are great for families or singles! There is about 1 cup in each which is 2 servings of grains. Pack of 6 brown rice bowls.

Aidell's Mini Chicken Sausages

These mini versions of Aidell's chicken sausages are lower in sodium than most other sausages and comes in 3 flavors. Fully cooked its a quick and easy protein-based snack for adults and kids. Party Pack is $10.99

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Back to School Nutrition

Tweaking some of the favorites

Bring or buy? What to pack? Snacks? Soccer practice?

There is so much planning involved with food away from home that its important to know where to start and how to make the process as easy and as healthy as possible.

1) Keep “buying” school lunch to 2-3 days maximum.

The independence that comes with buying school lunch is a good thing. For a student, having money in their possession and getting to choose whatever they want is a step towards independence and confidence. There is a social aspect and a health aspect here. Make sure your child understands what components they need at lunch:

· Carbohydrate or Starch – For energy, brain boost and blood sugar
· Lean Protein – For blood sugar stability and satiety
· Healthy Fat – For satiety
· Non-Starchy Veggies – Vitamins, Minerals, Water & Fiber

2) Breakfast is non-negotiable.

So make it balanced, nutritious and fast. You’ll need:

· Lean Protein
· Carbohydrate or Starch
· Healthy Fat

**NO CEREAL & MILK.
**Try a flavored, 0% fat greek yogurt with 1/4 c of nuts or seeds for a fast grab & go option.
**English muffin with a Morningstar Patty, 1 slice cheese and 2 tsp butter for a quick made- at-home breakfast sandwich
**Protein Smoothie: protein powder, 1 cup fruit, 1T Peanut Butter, water + ice

**Breakfast Parfait: 0% Fat Plain Greek yogurt with layers of berries and whole grain cereal

for a fun option.

3) Dessert is not a daily meal.

So don’t pack it in their lunch every day! If you are the one packing the lunch then you are the one setting the examples and creating the habits. Desserts should not be an everyday occurrence despite what you may be used to. They will get enough energy and carbohydrates from their sandwich bread, fruit, jelly, etc.

4) Have your kids EAT their calories, not DRINK them.

Juice, soda, hot chocolate, or any other liquid beverage that has calories listed on the back shouldn’t be a staple in your home or in their meals. An appropriate serving of juice is about 4 oz or ½ cup. When was the last time you saw someone drink just 4 oz of juice? Liquid calories go down fast and don’t fill you up.

Better options are:
· Plain Water (adding lemon, lime or orange slices to the bottle)
· Sparkling Waters like Perrier
· Flavored Sparkling Waters like Talking Rain (find ones flavored with fruit essence, not

artificial sweeteners)
· Flavored Flat Waters like Hint – no artificial stuff
· Adding cucumber or mint or basil to flat water
· Pre-Flavored Mint waters like Metromint

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