Norma Yr Nutritionist

Super Easy Salads

2012-06-20T22:33:00.000-04:00

This picture of this salad was so popular on my personal Facebook page, that I decided to blog about it. It is very easy to put together, I think that's why the last couple of years I love salads. Or maybe it's the fact that we moved to Florida and I don't want to heat my kitchen with complicated meals. I think it's a little bit of both, plus being in a warm climate makes me want to eat cool foods. Making salads is so versatile, you just have to have on hand different ingredients, fresh, dried, canned, and frozen. You put a little of this and a little of that. Here is one of my purchases from a recent shopping trip. I usually have on hand a bag of baby spinach and a bag of either spring mix or romaine, that is my base. For this salad I added tomatoes, strawberries, craisins, and added balsamic vinaigrette. I topped it with wild salmon that was broiled with a little lemon pepper and olive oil. I was going to put honey but I got lazy, lol. On the side I served myself a slice of whole wheat bread with hummus. You can put whatever you like in your salads and you will not go wrong. Other things I like to have on hand are mushrooms, canned beans, frozen green beans and avocado. This is a super quick meal, so give it a try and good luck with eating healthier everyday. What things do you like to add to your salads? For more info on making healthy salads check this previous post, Are You Tired of Same Lunch Salad.

Giveaway: Norma's Sweet Treats

2012-06-06T17:55:00.000-04:00

Norma Your Nutritionist turned Cake Pop Artist

2012-05-14T19:32:00.000-04:00

In this economy you must evolve, otherwise you're gonna be left behind. Like the saying goes, "when life hands you lemons, you make lemonade". I am a nutritionist turned Food Crafter AKA Cake Pop Artist. I have had a love for baking since my first Home Economics course in 6th grade. For now, I'm sticking with cake pops, cookie pops, and pretzels sticks to name a few.

Please click on the above link to take you to my YouTube channel, http://www.youtube.com/user/Niv6548 . By the way, while you're there, check out my nutrition videos. It's not everyday a nutritionist gives away her knowledge. My new blog, Norma's Sweet Treats link.

Norma's Sweet Treats Blogspot: Cake Pops, Cookie Pops & More

2012-01-19T19:35:00.000-05:00

Hello folks, starting a new blog for Norma's Sweet Treats featuring cake pops, cookie pops & more! Hopefully this will not complicate my life with 2 blogs.

Australian Inspired Cake Pops

2012-01-12T20:57:00.000-05:00

The bad thing about being sick and in bed is that my silly IPhone doesn't stop me from working! Ok, so I was looking for some inspiration from Australia, for a cake pop flavor. My new flavor will be banana chocolate macadamia or "The Aussie" consisting of banana cake dipped in chocolate and covered with macadamia nuts. I can't wait to make it but Most importantly to try it! I will keep you guys posted. Now, to watch my man, Jim Caviezel in "Person of Interest", I love that man! I met him once and he is such a good man, good thing my husband is not the jealous type, lol.

Getting more creative with cake pops!

2012-01-12T15:14:00.001-05:00

Boy o boy have I made cake pops since my last post! I did some Winter Wonderland ones with swirls in white & blue and then sprinkled them with sugar crystals for a Christmas party we attended. They were a hit! I also made chocolate gingerbread men, real cute, if I must say. The more I make these the more ideas I get for new designs, and that's a good thing. I made snowmen with hats and some with ear muffs, I remember wearing those things in CT, lol. I even came up with some with themes of Hannakuh, Kwanza and Three Kings, something for everyone! I was especially proud of the New Year's ones which were the Times Square Ball dropping, I came up with it all by myself, thank you very much! I did babies with bonnets that are adorable and rattles. I made red and green apples with stems and leaves, I had a ball making these! So, eat your apples for a healthy snack and have my apple cake pop when you have a dessert craving. I also made baseballs and popcorn great for sports related get-togethers or for movie night.

When we were in CT I asked my sister and her family to give me the flavor of a cake pop they would like to try. So, my task was to come up with German Chocolate, Coconut Almond Joy and Pineapple, yummy! I also promised an Aunt some carrot cake ones and with some of that mix I made Lions, Tigers and Bears (oh my). Lastly I have been experimenting with cookie pops, not as time and labor intensive. They are made with a sandwich type cookie like Oreos, the crunch when you bite into it is amazing and satisfying. I will be offering those dipped with drizzle or sprinkle for $1 each or decorated for $1.50 each with a 1 dozen minimum. I also bought some Nutter Butter cookies and will be coming up for designs for those, so stay tune.

And, in case you forgot the regular price for cake pops with a drizzle or sprinkles is $2 each and 2.50 for the decorated ones or alcohol containing. Lastly for anything that is more difficult it's $3. These are also a 1 dozen minimum. While I was doing my research on my competition, I discovered someone charging $4 for a Minnie Mouse cake pop, my version is $2.50 for now! I also found someone selling a sprinkled cake pop for $8, which I think is totally insane! I have thought long and hard before setting my prices so they could be fair.

Shipping is USPS Priority $5 -$10 depending on box size I need, I can also do USPS EXPRESS if anyone wants to.

I am just starting to toy around the idea of making chocolate covered strawberries! I do live close to Strawberry Winter Capital, Plant City Florida. Would anyone be interested?

If anyone wants a particular design just ask if I can make it. Over the next months I will continue to post pics of my creations. Please consult me so we can brainstorm any idea you might have. Also remember you get to pick the flavor of cake, frosting and coating you want.

You CAN have your cake & EAT it Too: Cake Pops

2011-12-06T06:48:00.004-05:00

Norma's Cake Pops

As a Nutritionist, I struggle with healthy eating just like you. The only way I see how to do this is approaching healthy eating on a per meal/snack basis.

And, it all starts with a great breakfast to get your metabolism going after fasting all night. Breakfast is my favorite meal and I can eat it at any time. What I try to do is pair a whole grain food with fruit and little protein. For my snack I pick seasonal fruit, peanut butter crackers, yogurt, or something like that. I do pretty good.

Most of the time I make good choices for lunch as I don't fry. I don't know how my body would react to fried foods, after giving up that practice for over 20 years. So lunch is usually a sandwich or a healthy salad when I'm on my toes, which I haven't been lately, lol. It is after this meal that I get my sweet tooth. So I give it fruit or yogurt, or have to admit, even hot fudge sundae, sometimes. I love my sweets too!

At dinner we eat a healthy family meal most of the time and again I get that sweet tooth.So I think, what can I eat that doesn't do too much damage? And guess what I came across? People talking about cake pops, cake balls, lollicakes and cake truffles, all the same. You might already have enjoyed this delicious treat. For those of you not familiar with it, let me explain. Cake pops are made by taking a baked cake, crumbling it, adding icing to it and forming it into balls. The balls later get coated with candy coating or chocolate. What's great about them is their size. Many people have compared them to truffles for their richness (sweetness to me). I find if I eat 1 or 2 it'll take care of my cravings. But if you are not careful you can eat half a dozen.

Coquito AKA PR Eggnog

So there you have it, now you can have your cake and eat it too. And the best news of all is I'm making them and selling them! I will be taking orders and selling them as a dozen. So far I have made COQUITO AKA Puerto Rican Eggnog, Piña Colada, Red Velvet and Death by Chocolate. The first two flavors contain Bacardi Rum and selling at $30 dozen and the non-alcohol flavors are $24 per dozen. Expensive you'd think but that's lower than most people charge for them. They are a long process to make, but since I enjoy baking, it's a good match for me. And besides this girl has to eat and feed a family, lol. "When you eat my treats, I eat".

Death by Chocolate

So order your Cake Pops from Norma's Sweet Treats by emailing me. I will soon be setting up a Mercant PayPal account for your convenience.

**Special Price: $20 non-alcohol flavors and $25 for alcohol flavors**

Mango Gossip "King of Fruit"

2011-03-09T13:18:00.001-05:00

Lately I've been hearing alot of gossip about the Mango or "King of Fruit". First of all, the mango is originally from Asia and is the most consumed fruit in the WORLD! The top producer of mangos is India and they eat 99% of the fruit. In India it is considered a symbol of love, no wonder they keep all they produce. Did you know that the mango is a distant relative to the cashew and pistachio? Now this surprised me, it has 1000 varieties, that mango surely gets around.

The top 5 varieties are:
Kent - 1944 FL (descendant of Brooks)
Tommy Atkins - 1920 FL
Haden - 1910 FL (Mulgoba from India)
Ataulfo - Indonesian from Hawaii (descendant of Manila from Mexico)
Keitt - 1945 FL (Mulgoba from India)

Some nutrients found in Mango:
Vitamin A
Vitamin C
Vitamin E
Potassium
Vitamin B6
Cooper

The health benefits of "the King" are protection from a variety of cancers, like colon, breast, leukemia, and prostate. Help with blood pressure from the potassium. The vitamin A is good for night vision and bone growth, while Vitamin C is good for a healthy immune system. For more about mangos please see my YouTube video below:

On the weekend, we went to a Farmers Market in Immokalee, FL to see what we could find. Among other things we purchased a box of Haden mangos from Peru as the FL season is in the summer. The Peru mango is delicious, the only problem is I have been eating one a day with my husband! The mango is my favorite fruit so I doubt we'll have any left by Saturday. Does that mean there's another road trip around the corner?

Is Your Beverage Sabotaging You?

2011-03-08T17:36:00.000-05:00

One of the things people forget when engaging in a healthy eating plan, is evaluating what they are drinking. According to NHANES 99-04 the average American consumes 22.5 teaspoons (tsp) of sugar every single DAY, half of which are coming from sodas & fruit drinks! Wow, I think it would be a great exercise if we all measured 22.5 tsp of sugar. That is 360 calories in just sugar daily or yearly weight gain of 38 pounds! Stated differently we are consuming 22% of our calories from beverages. If I consume 1800 calories daily, then 396 calories are from beverages and at the end of the year I will have gained 41 pounds!

The calories in our beverages keep creeping up; it's no wonder our obesity rates are also going up. Take a look at this table I compiled with popular drinks. Keep in mind that the most popular size in America is more like 20 oz, so the numbers would have been much higher for the 16 oz beverages.

BEVERAGES	OZ	CAL	GRAMS	TSP	WEIGHT
			SUGAR	SUGAR	GAIN/YR
McD Choc McCafe shake	16	720	98	24.50	75.09
McD Choc Triple Thick shake	16	580	84	21.00	60.49
McD Frappes	16	550	71	17.75	57.36
McD Smoothie	16	260	55	13.75	27.11
McD Hot Cocoa-nonfat milk	16	310	47	11.75	32.33
McD Hot Cocoa-whole milk	16	380	45	11.25	39.63
Coca Cola bottle	20	240	65	16.25	25.03
Mountain Dew bottle	20	290	77	19.25	30.24
Rock Star Energy Drink	16	248	62	15.50	25.86
Gatorade Orange	20	122	30	7.50	12.72
Fruit Flavor Pedialyte	20	63	16	4.00	6.57
Vitamin Water Guava	20	125	33	8.25	13.04
Sobe Mango	20	280	78	19.50	29.20
Arizona Lemon Ice Tea	24	270	72	18.00	28.16
Minute Maid Lemonade	20	260	67	16.75	27.11
Minute Maid Orange Juice	16	220	48	12.00	22.94
Apple Juice	16	240	52	13.00	25.03

Is your favorite beverage on this list? How do I use this table? Let's say you drink a 20 oz Coca Cola, that will set you back 240 calories, 65 g sugar or 16.25 tsp sugar. If you have 1 soda daily, at the end of a year you will have gained 25 pounds! Now let's say you enjoy a daily McD Frappe at 550 calories, at the end of a year say hello to over 57 pounds.

I never realized how much Gatorade people consumed until I worked clinic. What I encountered in clinic were parents who had no idea that Gatorade had sugar and thought it was good for their kids. After doing some digging around I learned that the Pediatricians were the culprit of this misinformation. Instead of telling parents to give kids Pedialyte when they had diarrhea or vomiting they would tell them they could also give Gatorade. When I would tell them how much sugar is found in Gatorade they were shocked. Not only were they giving their kids Gatorade when sick, but also regularly. If you have a daily Gatorade habit you are going to gain almost 13 pounds a year.

Even Vitamin Water has sugar. If you want to reduce the calories coming from beverages my recommendations are to drink mostly 1% or skim milk, black or green tea and water. I drink 2 cups of coffee in the morning, although I'm trying to change over to black tea. I'm also trying to drink a cup of green tea before bed. Did you know that both green and black tea are considered Superfoods? If you want some flavor in your water I recommend True Lemon, True Lime or True Orange, they have no sugar.

I have to be sick to drink soda like Ginger Ale or 7 Up for the bubbles. Recently I purchased can unflavored sparkling water (contains no sugar). Next time I get sick I'm going to add some True Lemon to the sparkling water and save the calories from the Ginger Ale.

If you are a visual person check out http://sugarstacks.com/. Please check out Beverages and Shakes and Smoothies. I have used this website with many clients.

To conclude, watch what you are drinking just like you watch what you eat. They easily go down but the calories in drinks can be sabatoging your weight loss efforts.

What are some of your favorite beverages?

Superfood Strawberry in Season

2011-02-28T15:53:00.000-05:00

Run (don't walk) to the nearest grocery store for your stash of strawberries. They are a bargain considering all the benefits they offer. The Florida variety is out there! What is a superfood anyway? To keep it simple, just remember a superfood is LOADED with nutrients and has many health benefits.

If you really want to know, the nutrients found in strawberries are: vitamin C, manganese, fiber, iodine, potassium, folate, B vitamins, omega 3 fatty acids, vitamin K, magnesium, and copper.

The health benefits of strawberries are:

improve memory
heart healthy (decrease total & "Lousy" LDL cholesterol)
anti-inflammatory
anti-cancer
decrease age-related macular degeneration
lower blood pressure &
protection from rheumatoid arthritis

Ways you can enjoy strawberries in your diet are endless. You can include them at mealtimes or snacks and even desserts (shhh, I didn't say that).

Breakfast: top your cereal with them, add them to a smoothie

Lunch: add them to your salad of spinach, walnuts, salmon & more

Dinner: add them to a parfait of low-fat yogurt & pecans

Dessert: top plain yellow cake & if you want add light whipped cream

Snack- grab a handful anytime

Treat-dip in dark chocolate, it's a superfood if it's dark! Look for at least 70% cacao.

Remember strawberries can also be enjoyed frozen and freeze-dried! I love the cereal that comes with freeze-dried strawberries, but I feel they don't put enough. You can find freeze-dried strawberries on my Amazon aStore.

In case you are in this area, the Florida Strawberry Festival will be in full force March 3 - 13 in Plant City Florida (near Tampa). Also strawberries are on sale at Publix thru March 2, you get 3 one pound containers for $5! Not bad at all for something so good and healthy.

What are some ways you enjoy your strawberries? Or do you have any memories of strawberry picking?

Please share this post with your friends and family as strawberry will not wait, get them while they last.

Not Just Farmers Market

2011-02-26T14:36:00.000-05:00

Roadside

I'm so happy I get to take over the grocery shopping once again. My husband had been doing it since I was working. The truth of the matter is I'd rather go grocery shopping than the mall. Weird huh, I used to have a mall within walking distance and hardly ever went. Oh yeah, sometimes to walk when it was so cold in Lexington. My husband has gotten better throughout the years, but I have a better eye for the deals. I also do a better job at combining errands, thus saving gas.

Flea Market

For those of you that don't have time to go check out Flea Markets, Farmers Markets, Roadside Stands and the like, you too can save money at the grocery store if you pay attention to detail and shop around. The majority of the grocery stores have their weekly sale ads online, check the sites for the sales in your area. In my area I have Winn Dixie, Sweetbay, Publix and Walmart. Designate a day to do some grocery planing and compare where you want to buy what.

Some weeks you may not have to go to all stores because the sale is not worth you driving X number of miles for one or two items. In my case Walmart is the farthest for me, so I would have to combine that errand when going to the Bakery where we get our 100% Whole Wheat bread at .79 cents! Just remember if you are going to go to several grocery stores on the same day, you must take all the ice packs and cold storage bags you own, especially in the summer. You don't want to find a bargain and then have a family with food poisoning.

Grocery Store

When you are in the grocery store stick to your list and sale items you want to buy, but also keep your eyes wide open for unadvertised sales. Just the other day I went to Publix and while looking for POM juice I found bags of stir fry, broccoli florets and broccolli slaw on sale for $1.00 when the regular price was $2.50. Had I not gone to that section I would have missed out on some wonderful side dishes of broccoli. Generally I wouldn't purchase these unless they were on sale.

Another tip is when you go grocery shopping try to leave the kids at home with the hubby, or the other way around. When you have other distractions you will not be able to concentrate on the task at hand. When my kids were little I would put the boys to bed, (hubby too, ha,ha) and I would then hit the grocery stores. The store was so quiet and I loved it, but this was sometimes 10:00 PM!

In concluding remember you don't necessarily have to go to the Farmers Markets to find deals. If you stick to the produce that is in season and on sale, the sale ads and the unadvertised sales, you will save a bundle. Oh, by the way, if you want to hire me to do your grocery shopping, I'm open, just don't ask me to cook it too.

Are You Tired of Same Lunch Salad?

2011-02-23T14:51:00.000-05:00

Salads don’t have to be boring, especially if you are making them yourself. I love main meal salads for lunch or dinner. We have many options to choose from when making a salad.

Step 1: Choose your salad greens: spinach, romaine, spring mix, etc. You want at least 2 C of greens. Tip-The darker the green the more nutrients it has.

Step 2: Get creative; this is where you decide which fruits & vegetables you want to add. Ideas: shredded carrots, orange bell peppers, shredded broccoli, cut up apples, dried cranberries or blueberries, shredded red cabbage, tomatoes, etc. This can be endless, but you want to add color here and make sure you add at least 1 C of these items.

Step 3: Add fat/protein, otherwise you will be hungry pretty quickly. Ideas: eggs, beans, chicken, turkey, tuna, salmon, walnuts, almonds, soy nuts, etc. Also you can add avocado, yes I know it is a fruit. It has the good type of fat you want.

Step 4: Choose a light salad dressing. The problem with fat-free salad dressing is that when they take out the fat, they are also taking out flavor and they compensate by adding more salt and/or sugar. I like the Light Raspberry Vinaigrette, but you can pick what you like. When I get rid of my salad dressings in my fridge, I am going to experiment with homemade. I’m going to make my own raspberry dressing using Polaner All Fruit Raspberry, I can’t wait!

I think if you use this as a spring board for making your salads, you will not be bored anymore. Please watch my YouTube video titled, “Norma Yr Nutritionist: Salads 4 Lunch” for more ideas. Click below:

What things do you like to put in your salads?

Please comment, I don’t bite! Also I would appreciate you sharing this post to anyone that can benefit from it. My goal is to help people become healthier by making small changes; small and steady wins the race.

Eating Healthy is NOT more Expensive

2011-02-17T16:13:00.000-05:00

I cringe when people say, “Eating healthy is Expensive” and they walk around with a sports drink/soda in one hand and a bag of chips in another. It’s no wonder why we have an obesity epidemic on our hands. The thing that causes me great concern is when I saw infants in the WIC (Federal government program for Women, Infants & Children) clinic. We first would see babies at birth, then at 6 months and finally at 1 year. I was seeing babies at 6 months that had already reached their 1 year weight! When I would ask parents about what doctor said, the majority said, “that he/she’s OK. That is not OK, but you see, doctors typically are required to take 1 nutrition course in college, whereas, nutritionists take many nutrition courses, including biology, chemistry and physiology courses together with med students. Who you going to listen to? Patients get 2 different messages, that is not right.

Let’s get back to my main point. Just recently I saw a guy saying buying an apple was more expensive than buying apple cereal. First of all, that doesn’t make any sense comparing 2 totally different foods, one high in nutrients and the other low in nutrients. See how you feel after snacking on an apple one day vs. snacking on the apple cereal on another. The apple will satisfy me for a longer period while the apple cereal would give me a headache as I’m coming off the sugar rush. So which one is more expensive for you?

I’m not talking about buying organic either. Did you know that organic is not any healthier? This comes directly out of the mouth of Dr. Stephenson, my Nutrition & Food Science college professor at UK. She even tried tricking us on an exam. She said studies have not proven organic is any healthier. Funny thing, she buys organic. What I conclude from this is, if you can afford to buy organic food, buy it. For the rest of us that are suffering the consequences of the economic times or being unemployed or underemployed, non-organic will do just fine.

For starters you can drink tap water, it’s free. I know you don’t like the taste, it’s acquired. I moved to FL from KY almost 8 months ago and yes I prefer KY water. Get yourself a clear pitcher and slice up some oranges or lemons or both and add ice and tap water, it works for me. Another option is a product I discovered called True Lemon; it is just crystallized lemon and comes in little packets with no sugar added. Now they have True Orange and True Lime, they are great to carry in your purse or pocket and take when you go to restaurants. They also have True Lemon shaker and True Lime shaker to use in cooking. Do you know if you give up one soda a day, at the end of one year you will have lost 15 pounds! If you give up 2 sodas that’s 30 pounds you’d lose! You don’t need the sports drink either, the majority of us are not doing 8-12 hours of strenuous physical activity. Ha, it’s hard enough for us to get the recommended 30-60 minutes a day. If your pee is not clear by later in the day, you have not had enough water!

For grains choose more whole grains, like 100% whole wheat bread, oats, whole wheat pasta, corn tortillas, whole grain cereal, brown rice and cornmeal. Check out my YouTube video on grains for more ideas and a recipe made with instant brown rice. We pay .79 cents for 100% Whole Wheat at the Hostess bakery versus getting the same thing in the grocery store for $3.00. I’ve been doing this for years, with different bakeries, check your city, they are out there. For snack eat popcorn, another whole grain, I like the 100 calorie packs. Another tip is to buy everything generic when possible.

When shopping for fruits and vegetables buy in-season items. Check out your farmers market and flea market. I would have never thought a flea market would have fruits and vegetables, until I moved to FL. We just went again this past weekend and bought strawberries, mango, plantains, tomatoes, peppers, lemons, plums, oranges, tangerines, garlic, bananas, and red potatoes. Check out my Fruit & Vegetable video. Also watch the video on how to cook plantains and how to cut a mango.

I grew up drinking whole milk, but when I went away to college, my roommate whose dad was a doctor and mom a nurse started me on 2%. When I got married I purchased 1% and today I only care for fat free. Sometimes my husband buys 1% and I have to add a little water or ice! You can get use to lower fat milk. Remember small changes are better than nothing. The only people that really need to be drinking whole milk are 1-2 year olds and people who have been told by a doctor or nutritionist they need to because they are underweight or have a medical reason for doing so. The rest of us should be consuming 1% or fat free. If you now drink whole change to 2%, even if you have to mix whole and 2% until you can wean yourself from whole. Then tackle 1%, ultimately you want to at least be drinking 1% or fat free.

You would think that I would recommend eating low-fat cheese, but don’t worry, I say eat the real thing but in small portions. I love extra sharp cheddar cheese but I do portion control. I usually get a 16 oz. block for better savings and cut it in 1 oz. portions however that can sometimes back fire if you end up eating more. I’m not going to say that doesn’t happen to me, ha, ha.

As for yogurt, watch out for any yogurt that has cartoons on it, geared toward kids. They are loaded with sugar, check the label for yourself. The companies are so sneaky that they sell them in tiny serving sizes, this way the sugar content seems lower. I buy low-fat generic yogurt in the 32 oz. size. I like to buy the plain or vanilla and divide it into small containers and add frozen blueberries or dried cranberries, that way they are ready for when I want to eat. At the time I’m going to eat it, I add walnuts or wheat nugget cereal, yummy. Stay tune, as I have a video in production on dairy products.

We have already covered water, produce, grains, and dairy, so that leaves us protein sources. Learn to love beans, they are not your enemy and they are versatile too. I make a pot of beans with calabaza (squash) and serve them over rice, they are to die for. You can add them to soups, chili, salads, rice, pasta salads and even make brownies with them. What, I’m not joking I saw Chef Rucco on The Dr. Oz show sharing his brownie recipe made with black beans. When I had a separate freezer I used to buy dried, and cook them and put them in 2 cup containers. Now that I don’t have my freezer I buy the can beans. They are a cheap source of protein. Give them a chance, try to go meatless twice a week and you’ll save.

When we lived in KY, we would buy rotisserie chickens at half off! We’d go a little later in the evening when they’d probably be at the 2 hours standing time and they would mark them down to ½ off. I use to kid my husband that he had a hook up with the deli guy. Sometimes he would come home with 3 or 4 chickens. We would cut them up and freeze them. It was not even worth buying unprepared chickens. So get friendly with the deli guy, you might get a hook up, ha, ha. As for pork and beef, try to buy roasts (get then on sale) and cook them in a slow cooker.

Salmon and tuna are good protein sources, and the can variety is good to have on stock. And don’t forget about the eggs, they are not as bad as previously thought. In a recent study it was revealed that an egg a day is OK, even if you have high cholesterol. The researchers of the same study will test if 2 eggs a day is OK for people with high cholesterol. The researchers speculate that 2 eggs are going to be fine. Yet another good source of protein are nuts and seeds. They have good fat in them and a handful a day is all that’s needed.

Another thing I’m going to tell you is our bodies need fat in order to carry out bodily functions. You only need small amounts, so sorry if you like to fry. I grew up in a household where fried foods were common, once I got married, no fried stuff for me. I don’t even know how to fry, and that makes me happy. What the body needs is good fat, in the form of olive oil or canola oil, avocados, seeds and nuts.

So there you have it, these are some ideas on how to eat healthy while not going broke. It really doesn’t entail you spending long hours in the kitchen. Plus, you get the added benefit that you cooked homemade. You can do it!

Please feel free to comment. If you liked this article and know of other people than can benefit from it, please email it or share it on your Facebook or Twitter, etc.