Create a Database

Last time I talked about meal planning, it was all about inventory and knowing what is in your kitchen. Again, this is extremely important when it comes to saving some moolah. By knowing what you have, you can actually use what you buy and not waste money on buying duplicates or buying more than necessary.


The next important part of planning is knowing what to do with what you have. You should begin to think of what you can make using items that you already have in your pantry. It is very helpful to create a database of recipes and meals that you can use to build your menu.

I know it sounds silly, but having a list of recipes and meals to choose from makes the planning process so much easier! You can build meals using what you already have then fill in the blanks with groceries.

I can't tell you how many times I've sat down to plan my meals for the week and have no idea where to start. I always ask my husband if he wants anything in particular and start there. His usual answer is, "Whatever you want," which is no help at all. So I turn to my inventory and see what I have on hand to see if I can make any meals using what is already there. See how that inventory comes in handy?

Now, you don't necessarily have to have a written list or even a collection if you feel you don't need it. I however have an awful memory and forget what I can make that is husband approved and what is required for the recipes. I also hate flipping through books trying to find a recipe and not being able to find it.

I've resorted to an online recipe manager that I absolutely love: Pepperplate. It is an app and an online database that makes recipe managing extremely easy. You can manually put in recipes from the web or your own collection. I have a few of my grandma's and mother's recipes that I have uploaded. But the best part is Pepperplate's affiliation with popular recipe websites, most of which I have pulled recipes from (i.e. Allrecipes, food.com, Eating Well, etc). You can copy the URL and the program will filter in the information along with any pictures. It actually has a meal planner of it's own! How convenient!

You can sync your computer account and phone together, so you are never without your database. I've pulled out my phone a few times to check the recipe to make sure I wasn't forgetting anything at the store. Please note I am not receiving any sort of compensation for reviewing this program, it is just what I use and am happy to share it.

I also use the old fashioned recipe box for paper recipes I haven't entered yet. Those are mostly acquired from my grandmothers, and I'll keep them just because :)

Do you have any recipe managers to share? Or alternate ways to keep recipes? Comment below!

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Creamy Tomato Soup

Fall is my favorite time of year. I don't necessarily associate food with fall, but I do enjoy one thing: soup. I could eat soup every day for every meal and be 100% okay with it, and fall is the perfect time for "soup season" to start.

This soup plays a special part in my cooking history. It was the first dish I had ever made from a recipe book. I was home with my dad one day when I was maybe 8, and I decided I was going to make lunch for us. My dad had told me previously that his favorite meal in school was grilled cheese and tomato soup, so that is what I wanted to make.

I found a recipe in a local church recipe book for tomato soup because, you know, warming up a can wasn't good enough. I had to improvise just a tad because my mother didn't have everything the recipe called for in the cupboard. After making a total mess in the kitchen, it came out okay. I had to call my Nana though to ask how to make grilled cheese...bless my dad's heart for consuming whatever was created that day. But hey, I make it all of the time now!

This soup is a bit more involved than just a can of soup, but it still very easy to make. I can throw it together in about 30 minutes. Also, for those of you who do not like tomato soup, I'd still give this a try. Trust me!

My favorite part of making this soup is sautéing the onions. It might be my favorite smell in the entire world, which is kind of sad. Just be careful to cook them slow so they caramelize, not burn. 

Mmmmmmm. 

Then add the cream cheese. I've found it is best to remove the pan from the burner and add the cheese in small chunks. It likes to stick to the pot, so again, slow is better with this too.

Pour in the soup and milk. The milk required is a 1:2 ratio since the cream cheese adds enough creaminess to the soup. You want to be able to taste a little tomato I suppose.

Looks gross, I know.

Whisk the mixture as much as you want. The more you whisk, the less cream cheese chunks you'll have. Personally, I like having a few chunks...it's like a surprise in your soup! But others like it smooth. It's up to you. 

See? that looks better :)

Then add the spices and voila! Leave it on warm for a bit, stirring occasionally.  Again, it likes to stick to the bottom so be aware.

While you are letting the soup sit on low, you have time for other important things, like making the grilled cheese!

Enjoy!! I hope you like it!

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Cincy's Best Tacos - Mazunte

Have I mentioned yet that I love food? And that trying new foods is one of my favorite things? Well it is. I haven't always been adventurous with food, so I'm trying to make up for lost time. Another not-so-secret secret of mine is that I am extremely unfamiliar with the city in which I was born. I've lived in Cincinnati 19 years of my 24, and I know NOTHING about it. It's sad, I know. That being said, I'm from the West Side, and Cincy west-siders are notorious for never crossing to the other side. Since we don't have kids yet and can still venture out on a whim, the hubs and I decided it's time we explore this crazy town a bit and it's been a whole lotta fun.

A friend of ours posted this article on the 9 Best Tacos in Cincinnati. We decided it would be fun to make this a double date challenge and go try them all! They are scattered around the city, so we are even going to new places while trying some delicious food. Half way through our first experience (hence half eaten tacos and almost empty drinks), I decided I'll do a blog review of all of them to share our collective thoughts on the places! So here is our first visit, and man did it live up to that "best" rating.

Mazunte Taqueria is located in Madisonville, about 15 minutes from downtown. It is in a little strip mall that will come out of nowhere while driving down Madison. In fact, we almost missed it. Everything inside is made in store, including the tortillas. The owner, who was fed up with sub par tacos, went to Mexico himself with the sole purpose of learning how to make the best. He definitely brought back something special.

The inside decor. Photo by Kaley on www.urbanspoon.com

The set up reminded me a lot of Chipotle with the industrial decor and layout. You walk in, stand in line to order, then sit down and wait for your food to be brought to you. The standard order is 3 tacos with your choice of meats depending on the dish you get. We got some queso and chips while we were waiting, and it was gone in maybe 5 minutes. The chips were homemade and were amazing. I could have eaten them without any sort of dip.

Seriously, that cilantro!

Our food was brought out and immediately the smell of cilantro was wonderfully overwhelming.  I got the sangria marinated skirt steak tacos. Oh my goodness, words cannot describe the burst of flavor these little puppies packed. The spicy salsa along with the fresh pico de gallo added a great color, and the goat cheese was simply genius. I've never thought to put goat cheese on tacos before, but I was a huge fan. The nutty cheese mixed well with the cilantro, and was pretty intense. My husband raved about the fish tacos, saying they may be the best he's ever had. Our friends both preferred the pork tacos.

Apart from tacos, you can get enchiladas, tostadas, tamales and other main dishes. Even with many options to choose from, the menu remains simple, which I love. When we go back, which we will, I will definitely try other things...and maybe get more steak tacos as well :) Their mango salsa and guacamole looked fantastic.

The hubs ate his too fast for me to get a pic....

Oh, and I must mention the Margaritas. We all agreed that it was by far the strongest marg we've ever had. You could really taste the fresh squeezed lime, and no awful tequila bite. Definitely worth trying at least once.

Danger...

So yes, I'd give this place a 9/10 (-1 because a staff member was incredibly rude to me, but oh well). The food was amazing and the spot is definitely a hidden treasure away from downtown. I've heard that Mazunte serves it's tacos at Neon's a few times during the week, which is another restaurant we'll have to try sometime!

An awesome map of Mexico made with Cincinnati eats!

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Take Inventory!

Sorry for the hiatus. Life happened, as it always does. I'd like to say that it was for something other than "I was tired," but it wasn't. I'm covering for another facility while their RD is on medical leave. Needless to say, I crash when I get home.

So back to meal planning. (Woo! Meal Planning!) There are so many ways to do it, and hopefully you find the way that works for you. I'm going to share what works for me, starting with inventory.

I do believe this is the MOST IMPORTANT step in meal planning.  I always start my meal planning process by taking a look through my kitchen and seeing what is there. Chances are, you have more in your fridge and pantry than you think. The best part is? Those hidden treasures will help you save money at the grocery store! Also, it cuts down on food waste. I hate, hate, HATE throwing out food. The other thing that drives me crazy? Buying something that I already had, but forgot. Thankfully, both can be avoided.

Because my father was/is obsessed with Excel, I was raised on spreadsheets and continue to use them quite often. I came up with a spreadsheet I use to keep track of what is in the kitchen. I might seem a little excessive, but it has saved my tush a few times. I basically write down what I have, how much, and when it goes bad. I (try to) update it weekly.

Now, I know it seems like a lot of work, but it really does get easier the more you use it. I print it out and stick it to my fridge. After I go shopping, I'll write in what I got and cross things off when I use them.  Once your list is established, it takes a lot less time to fill out and see what you have in your kitchen.

Then we use what we have to make our meals! In food service, inventory falls under cost control, which is exactly what I use it for in my own kitchen.

I've uploaded the sheet onto Drive, so feel free to download it and use it if you'd like! Here is the link.

And as always, if you have any questions or comments please leave them below!

Thanks for reading :)



P.S. I have to adjust those margins a lot when I print out a blank sheet, just in case you were wondering how to get it down to 1 page

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Dietitian vs. Nutritionist

I went to a book store the other day, and as always, I was drawn to the food/health sections. I love looking at the crazy claims some books make these days. People will really do anything for a buck. I was drawn to a Paleo book in the new releases section. It was pretty. I mean nice, big, hardcover with great pictures all over it. The author, standing, smiling on the front cover, had the letters BS, NC after her name. I literally laughed out loud (which caused many heads to turn..awkward) and left the store shaking my head.

Why?

It wasn't that the book was on the Paleo diet...(which is a whole other can of worms I'd rather not open)

It was the letters NC, which stand for Nutrition Consultant. Nutrition Consultants usually flaunt the name "Nutritionist". You might be thinking, "Well aren't you a nutritionist?" No. I am a dietitian.

What's the difference? I have a bachelor of science degree pertaining to the study of food, completed a supervised practice of 1200+ hours and have passed a written registration examination (boards) to obtain my credentials. I now have to complete a set number of continuing education hours to keep the hard earned letters behind my name. Nutritionists? They pay a fee to an organization who mails them a certificate. For some types of membership, there are no prerequisites, not even a high school degree. Theoretically, this means a dog can be credentialed as a nutritionist.

I am not trying to argue that nutritionists don't have a love for food or nutrition. I'm sure most of those who go by "nutritionist" are likely more enthusiastic about nutrition than I am at times. Some are highly educated even, but not always in the field of nutrition. I just want to point out the difference in background.

There are few things that push my buttons enough for me to raise a stink. One such subject is the public's extreme readiness to believe anything that is told to them. Usually, I keep it to myself. But being in the field of nutrition, it is becoming increasingly difficult. People seem to believe everything they hear; especially when HUGE promises are made (i.e. lose 15 lbs in 30 days, trimmer waist guaranteed, etc etc). So here is my plea:

PLEASE, PLEASE, PLEASE look in the credibility of whoever is making these promises and claims before you believe them.

Look into the person's education, their scientific support, and their professional background before you go buy their books and contentions.

And as always, feel free to ask me any burning questions you have about nutrition. I will always do my best to answer them.

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Meal Planning 101

I believe I have mentioned this before, but the reason I started a blog is because a friend made the suggestion that I should. I'm easily convinced, obviously. His blog is an instructional blog on how to couponing. It's pretty great, and you should check it out here. He gave the suggestion of starting an instructional blog on meal planning and ultimately, that is what I'm attempting to do.

Meal planning is one of the ways, if not the BEST way, to stick to a budget with food. For my husband and I, we spend about $50/week on groceries. **Note this is an average. I go both above and below depending on what's going on that week** If you plan, you can still save some money by stretching your purchases and not going hungry! You don't have to starve yourself to stay within budget. After a year of marriage, I think my husband finally believes that! It took a long time though...

There are many benefits to meal planning:

• You can save money. I'm a broken record at this point

• You eat healthier. If you plan in the right mind (i.e. not hungry), a well-balanced meal of garlic roasted chicken breast with asparagus and red potatoes might sound a lot better than a fast food burger.

• Your family gets involved. I love asking the hubs what he wants for dinner for the upcoming week, then by the time we have it, he's super excited for the meal. 

• There are fewer surprises. Fewer because things will always come up. It happens. But if you've planned your week of meals ahead of time, you'll know exactly what is is coming. This can actually...

• Save time! Thaw that meat the night before or throw the meal in the crock pot before you go to bed, put it in the fridge and start it as you're running out the door in the morning. Knowing what we're having for dinner has saved my tush a few times. 

• You waste less food. I can't stand throwing food away. If I plan a week and actually stick to the plan 100%, my fridge is pretty empty by Saturday. I love it. 

I can go on and on about meal planning benefits, but truth of the matter is it might not be for everyone. Over the next few weeks, I'll go over my method of planning and give step by step tutorials on all things involved. I can't guarantee that my methods will work for you and your family, nor can I guarantee that it will save you X-amount of money. But hey, it's worth a shot ;)

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Holy Guacamole!

I love summer. I really only love summer for the food...I hate the heat. Most of my favorite fruits and veggies are in season, not to mention the farmers markets are in full swing. Avocados are one such fruit that I can't seem to eat enough of during summer months. They are so versatile and can be used in many ways. I even like to eat them plain sometimes! They are a great source of healthy fats (yes, you need some fat in your diet!) and high in fiber. Another fun fact, they have more potassium in them than bananas!

I used to work at Chipotle Mexican Grill. It was definitely the best job I have ever had. I learned so much and I'm extremely impressed with the company from a food service stand point. I'd work for Chipotle again in a heartbeat, I just can't do that and my current job in the same time. Since I can't eat their food every day anymore, I'm forced to get by replicating it in my own kitchen.

Their guac recipe is hard to beat in my opinion. It's just so fresh, and simple.

Of course I scale it down and use only 3 avocados instead of 12 at a time. My recipe is similar, but not entirely the same.

Take your avocados and clean them out. Add the lime/lemon juice and mash with a fork or masher until all chunks are gone. Stir in onion, cilantro, jalapeños and salt.

There ya have it! Its so easy and quick to throw together when you have all ingredients on hand. The best part is you can add more or less as you desire! There really isn't a wrong way to make guac!

Recipe Card!

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An Apple A Day Keeps the Doctor Away

It isn't a saying for no reason, that is for sure. The final food group I'm going to really cover is of the colorful variety. Fruit is great because it is healthy and good for your diet.  Very rarely can you find someone who doesn't like any kind of fruit. That's because fruit is delicious...duh.

Why, you ask? Because it has a whole load of sugar in it. (GASP) I know, its life shattering. But don't worry! It's a good sugar, if there is such a thing. The sugar is natural, not added, therefore not "bad" for you. I like to think that fruit has that wonderful, sugary taste because God wanted you to be able to eat something healthy that didn't taste like the ground.

Fruit is considered a nutrient dense food, meaning you get lots of benefits from eating just a little. Many essential nutrients that are under-consumed in the general diet can be found in fruits like potassium, dietary fiber, and vitamin C. These specific nutrients can lower your risk of heart disease, diabetes, and some types of cancers. The fiber itself has many benefits, including reducing cholesterol and regulating bowel function. I always tell my patients who are having some bowel issues to eat bananas. They usually look at me like I'm crazy, which is debatable, but I promise it can help!

My favorite benefit of eating fruit is the amazing effects it can have on your skin! Fruits are full of vitamin C which is a key ingredient in skin cell formation. They are also chalk full of antioxidants and the majority are made of mostly water, which we can all use more of. Think of fruit as a resurfacing agent. Who needs those expensive creams?? Just grab some oranges!

The USDA recommends consuming 2 cups of fruit per day. This may sound daunting, but I like to eat fruit as a snack and can easily get in two cups. This brings up fruit's best qualities: it is generally low in calories (not carbs) and can be helpful in filling you up.  For example, a cup a grapes (lots of antioxidants and vitamin K) is about 100 calories. How many grapes in a cup? 32. Yes 32. That's a whole bunch if you were wondering. Definitely fills me up, and I didn't break my calorie bank for the day! It also satisfies a sweet tooth if you have one. See? Good sugar!

I don't incorporate fruits into meals very often, unless I am scrambling for more to eat. But like I said, they usually make an appearance as a snack. Fruit can get expensive, especially if it isn't in season. I am not against canned fruit, and usually recommend it for my clients who are trying to stretch a dollar. As long as the fruit is in natural juices, there is no added sugar and still as nutritious as fresh...although fresh is always better tasting in my opinion.


OKAY, I'm done rambling about food groups. Now I can move on to more interesting things! Get excited. I might post a recipe next, so if you have any suggestions, let me know!

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DIY Herb Garden

Finally got a chance to sit down at the computer, and I have so much to blab (blog) about! We are finally in the house which took way longer than planned. I guess my husband and I are busier than I thought. Nevertheless, we are finally in! The DIY projects have begun, and I'm loving it! It is awesome being able to do whatever you want to a place, unlike the apartment where every hole I put in the wall was followed by the "Ugh, I'm going to have to patch that" thought.

One of the first things I wanted to do in the new house was get out and work on the yard. It's past the point where I can get a veggie garden going, but I still needed to get something growing. I hit the pinterest, and found a great idea from Fancy Frugal Life. An herb garden for your deck! Now, we have a huge deck, so why not? Headed to the store and 2 hours later had an awesome herb garden that is now
growing like crazy!

Basically, you just throw some plants into pots and stack them on each other. Cheers for space saving! I decided to paint my pots because I hate that orange color that clay pots are naturally. I actually only got samples of paint, which is much cheaper than buying a whole gallon or even a quart for a project like this. So there's a tip! If you ever need just a little bit of paint, get some samples! I didn't even use a whole jar on these guys. And I think the little pots are cute.

After they were painted, I just threw it all together. The pots dried incredibly fast, which was awesome because I was losing sunlight. 

And of course, I always have my shadow by my side. She loves the smell of the herbs just as much as I do. I have to keep an eye on her to make sure she doesn't eat them....silly dog. 

And there ya have it! It's pretty attractive, minus the pathetic looking cilantro down there on the bottom. Starting from the top, I have two kinds of oregano, then parsley and stevia on the middle tier. And finally dill, cilantro, and basil are on the bottom. 

I'm mostly excited about my Stevia plant. If you are interesting in growing anything, but have no idea where to start, go with Stevia and Basil. Both are super easy to grow and use. I just love putting the stevia in my coffee in the mornings. AND it is saving me a bunch of moolah at the store!

Now THIS...

...is what my herbs look like now. Crazy right? What a difference a couple of weeks makes! I've started harvesting some herbs to dry, and have used some fresh basil in some dishes. I don't have any pictures of it, but I also have a tomato plant that is growing too. Hopefully that one works out. It seems to be struggling a bit. 

Loving the house, loving the neighbors. It's all going pretty well! Hope your summer has kicked off on the right foot too!

Until next time, <3

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Vegetables and Stuff

Back to food!

Soooo Vegetables. The ever important part of a meal that we often forego...or at least I have a bad habit of doing so. Let's back track a bit so I can explain my history with vegetables. Where I grew up, there are four vegetables...potatoes, corn, peas, and green beans. Tomatoes are in there too, but some consider it a fruit (I'm on team veggie!). Needless to say, I was not raised eating many vegetables, therefore "hated" them whenever they were offered. When I got to college, I forced...literally....myself to learn to eat new things, most of which were vegetables. I've had to learn many ways to incorporate vegetables into meals where I won't hate eating every bite.

So why are we told to eat our veggies? Why is there so much hype about them? Well, in terms on nutrition, they are like a gold mine for vitamins and minerals, like seriously the mecca of nutrition availability. Eating a diet rich in veggies may lower your risk of developing cancer and/or heart disease. They are low in fat and calories and carbs! Well, most are low in carbs... except the good ones I mentioned earlier in this post. Veggies are also good for your skin, eyes, and teeth.

Green, leafy vegetables are where it's at. In my vitamins class I took in college (yes, a whole class devoted to vitamins...I actually took two) if I didn't know the answer to a question, I'd put green leafy vegetables, and usually got the question right. Colors are important when it comes to vegetables. A variety of colors means a variety of nutrients, so "eating the rainbow" is a good rule of thumb. Skittles was headed in the right direction with their slogan.

The USDA has a general guideline of making half of your plate vegetables (and fruits). That may seem like a lot of vegetables, but most of the times the "plates" we are thinking of are much larger than the plate they are referring to.

Vegetables have a bad rep for being expensive, and it's true, they can be...if you don't know what to look for. Buying in season is extremely important if you want to buy totally fresh. But if you live in the midwest like I do, seasons are ever changing, and man do they change fast. Frozen is your next best choice. I like to stock up on bulk and always have a few different veggies on hand. Canned is a last resort, however it is usually the cheapest option. Canned foods have a bad rep right now because of high sodium content and other chemicals used to preserve them. Just wash them! Wash the food after you take it out of the can and before you cook them. Part of the problem solved! Buy buy fresh if you can ;)

I'm planning on posting some recipes that I use to "hide" my veggies so I can eat them. Hopefully sooner rather than later!

IN OTHER NEWS! I purchased a Kitchen Aid mixer like 20 minutes ago. I AM SO EXCITED! Here's to more cooking!

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Fail.

This isn't a post about vegetables. Sorry to disappoint.

I'm not even going to try to make excuses for failing to post for (ahem) four-ish months. Let's just say a lot has happened and blogging just didn't cross my mind. My life is changing so rapidly, I can hardly keep up. But that's what blogs are for right? It's the 21st century diary of sorts...except its completely public.

I've never been one to share my feelings or thoughts freely with complete strangers, but hey why not? I'm sure someone might have some insight for me as I continue on this crazy roller coaster of a life. There have been good's and bad's in the past few months. I hesitate to say "bad" because I know my life isn't all that tough. I am incredibly blessed, and I often take it for granted. I guess my bad's are really just trials; things that God throws in our mix to test us and see how we handle it. I think we are doing ok. So I'm going to ramble a bit and share with you why I haven't gotten to blogging.

So here's what has been happening. I'll start with the not so good:

• My husband's grandmother passed away. I work in long term care and deal with death every day. But the passing of a family member is never easy.
• My husband's company was bought out. This isn't exactly a bad thing, but it is a very uncertain thing. We have no idea what the future holds for his job, and it stresses me out to no end. It is a test of my faith for sure.
• I realized that I've gained 10lbs. Okay okay, I know this really isn't something to complain about since it is totally my own fault, but that's why I'm so upset about it. I should know better. 
• We have been looking for a house. Anyone that has gone through this process can agree that it is STRESSFUL. There was one point when we were told that we couldn't get approved for a loan until June...our lease is up in May. 
• My student loans kicked in. We knew it was coming, but it has been a huge adjustment and honestly I've had to readjust all of my meal planning tactics. Part of me felt like I couldn't blog about food and savings because I felt like I knew nothing all of a sudden. I'm getting my groove back though...I think...

But here's the good and exciting things

• I started selling Gold Canyon candles! I wanted to explore the option of a second income, but my schedule just wouldn't allow it. I learned about this company from a friend, and I must say that I'm very happy that I chose this sales company to work for. The products are great and I have a lot of fun sharing them with others.
• My dream job opened up. I applied, that's the extent of that. I'll keep you posted if anything happens.
• My husband decided that he wants to pursue a different path in his career. Usually, this would really freak me out. I don't handle change very well, but this is a good move and will be great for him. I'm happy for him!
• I turn 24 tomorrow. I know it isn't old, but I feel like it is. I found a gray hair the other day and I felt very indifferent about it. Weird? Maybe a little. 

And lastly...We got a house!!! We scheduled our closing date tonight and will be closing Friday! Not moving too far away, only 10 minutes. But we have a 2 acre lot and plenty of space for our dog to run around (and room for babies...our mothers are ecstatic).  I cannot wait to get out of this apartment! Also it will give me so much more to blog about since I have a gigantic list of projects that I want to do in this house and can't wait to get started!

I think that's it. I'll get back to food eventually. But for now, I'll leave you with this pic of dinner that I made tonight. It may have been one of the easiest things I've ever made. Served with a side salad, it was perfect.

Until next time!
<3

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CARBS CARBS CARBS

As promised, I'd hit on a female favorite for my next post. Now the title is a bit misleading, but I figured it would get your attention. Was I right?

This post is really about Grains. Grains have a bad reputation of sort right now. Everyone and their brother (it seems) have suddenly developed gluten intolerances (not Celiac's disease), and the rest of the world is "cutting out carbs" to lose weight. I'll say it now to get it over with: I'm a cheerleader for grains. Not all grains have gluten in them, and if you actually did cut out all carbs, you'd likely be dead. So there's that!

So grains. Grains are any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. The products we are most familiar with are breads, pastas, tortillas, oatmeal, and breakfast cereals. There are two types: Whole Grains and Refined Grains. Whole grains have more of nutritional benefit to them as they are exactly what they say, whole grains. Refined grains (white grains) have had the germ and bran removed, which house dietary fiber, iron, and many B vitamins. Therefore, whole grains are usually a more nutritionally sound option when you have the choice. 

There are many benefits to eating grains. They are packed with B vitamins and minerals that your body needs to function properly. Whole grains can help reduce the risk of heart disease, and can even help with weight management (go figure).

According to the USDA, the amount of grains you need varies with age and gender. However, you should make half of your grains whole grains, and make them 1/4 of your plate. Now, I know that whole grains aren't always the tastiest of things, but try different products until you can settle on some you like. I've converted my husband into a whole grain eater, and I honestly don't even know if he's even noticed.

When it comes to meal building, I focus on making sure there is a carb involved. You may not know this but carbs are very important for your body. Carbohydrates turn into glucose in your cells, which is what fuels most all processes in your body. So cutting out carbs is like never filling your car up with gas and expecting it to run. But grains are not the only carbohydrate source, dairy and fruits are also considered carb sources. I tend to be liberal with this when counting the carbohydrate source in my meals.

For example, if I am making a soup, I will count the cheese and milk base as my carb source, and the protein for the meal. This means I don't have a grain in every meal, but if I worry about it, a piece of whole grain bread with an olive oil spread fixes that pretty quickly.

Grains are great. They can really bulk up a meal, which can make you feel more full, which can save in cost of the meal, which is the goal right? Also, grains are usually pretty cost effective.

Okay, these posts are pretty boring...I'm sorry. There are 2 parts left to cover (I'm combining 2 into 1 to save time), then I'll get into more exciting things. I might post a recipe here soon to break up the boring!

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Proteins!

Two days isn't bad right? I meant to post yesterday, but we have small group on Monday's. When I get home from group, I'm pretty much out for the night. I've hit old lady status in my book. Also my dog is teething, so I have to keep her from chewing on anything and everything...including walls...

Ok Mallory, Focus....Let's learn how to build a meal! It sounds so simple, and it is. You just need to make sure you have all of the parts of the puzzle. Now, I'll be the first to admit, I don't always have all of the parts, but I try my hardest to have a varied meal that incorporates all of the food groups. Trust me, it is easier than you may think.

So let's dive right in shall we? I decided to be biased and post my favorite food group first: Proteins. Proteins play a HUGE part in your body, I'm talking molecular level important. So it is important to have adequate protein in your diet. Basically, your DNA wouldn't replicate without it, which would be bad...so don't cut out protein...please. 

Protein Sources:

• Meat, Eggs, Fish (no brainers)
• Dairy Products
• Legumes, Nuts, Seeds
• Whole Grains/Cereals
• Fruits and Vegetables (protein content is minimal in comparison)

Your body needs multiple sources and different kinds of proteins to work correctly, which is where vegetarians can run into issues. Vegetarians need to eat multiple foods to make a complete protein that the body can use, whereas animal proteins usually make up a complete protein. A lot of times, those who are vegetarian don't know how to replace what they aren't getting from meat with other foods. 

ANNOUNCEMENT: I am not against vegetarianism by any means. I just couldn't do it myself. 

Now that that is off of my chest, I can move on. 

It is my preference to begin planning a meal with the meat. For the vegetarians out there, this can be translated to your protein source of choice. I try not to have the same protein source more than one day a week, or at least try to spread them out (I could eat chicken every day). Every once in a while, I'll have a meatless meal, but my husband usually whines when this happens and ends up eating a snack later on. I think he is just being dramatic. Proteins can be very filling, regardless of what kind.

For example, the other day I had broccoli and cheddar soup. There was a hefty amount of cheese in the soup, and it had a milk base. That's enough protein for me, so no meat for that meal. Plus meat can get expensive, so meatless meals are OK for me. 

How much do you need? Well for adults, the USDA suggests having 5-6oz equivalents a day (see the website for specifics), and it should be 1/4 of your plate. 3oz of meat is about the size of a woman's palm if you were wondering. Most Americans eat too much protein on average, just a fun fact. Too much protein can contribute to wt gain...(dangit).  But when it comes to cost savings, this works out in our favor. 4 chicken breasts can technically count as 8 -3oz servings of protein. I eat by this portion size, my husband doesn't. It's up to you. 

I feel like I'm rambling at this point, so I'm going to stop talking, er um typing. 

Moral of this story:

• Proteins are important
• Suggested serving size is 3oz
• To me, it is the main event of the dish

Hope I didn't confuse anyone! As always, any questions, feel free to leave them below! I'll hit on every female's favorite food group next time...bet you can't guess what that is ;)

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Let's Talk Food

I promise I'll get better at this blog thing. At least I hope I will. Life has been crazy! We are currently house shopping, and it is consuming my life. So much so, I didn't even have time last week to go to the grocery store...that was a bad week...we ate a lot of pasta.

Also, we got a dog! Meet Etta. She takes up the rest of the little time we have. We love her, but she can be a diva sometimes. Can you tell? We might have a future hoarder on our hands.

Okay, so back to the point of my blog: FOOD. I've been trying to figure out the best way to share my way of meal planning with others and where to even begin. I guess it first starts with building my meals (duh Mallory). But then I realize not everyone knows how to build a meal to get everything you need to meet your nutritional needs. So I guess that is where I'm going to start. I'm going to hit each food group and share my favorites from each and alternate ideas for picky eaters like myself.



In the meantime, if you're curious, head over to myplate.gov. MyPlate is the new food pyramid. It brings out the highlights of how to build your plate; what should be on your plate and how much. Dietitians love this thing.

I'm going to try to post at least every other day about the different parts that make my meals, then I'll get into the planning. If you have any questions along the way, please feel free to ask!

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