How to Save Money on Your Grocery Bill

May 14, 2013

Grocery ShoppingIn this economy, we’re all looking to save money where we can. Some expenses are here to stay, such as the mortgage, car payment or phone bill. But some–like your grocery bill–have the potential to be tightened. There are many ways you can slash grocery store expenses; it just takes a little planning and a little creativity. Here are 13 ways to get the most bang for your buck.

1. Coupons
They’re a classic money-saver. But no longer do you have to rely on the Sunday paper for your coupon-clipping. There are many websites that provide printable grocery coupons. Try these sites, for example:

  • Couponmom.com
  • Coupons.com
  • Valpak.com

2. Shelf Tags
Compare prices between items by checking the cost per ounce, located on the shelf tag. That way you’ll know for sure if buying a different brand or different size really saves you any dough.

3. Shopping in Bulk
Buying larger packages or shopping at stores like Sam’s or Costco can save you money–but only if you’re prepared to use what you buy before it spoils. If you have the storage space, buy frequently used items or shelf-stable items in larger quantities. Buying meat in bulk can also help you save money, but if you can’t eat it by the expiration date, make sure you freeze it. Be cautious when buying produce or dairy in bulk since it spoils more readily.

4. Buy Whole
Buying pre-cut produce, shredded cheese and products in portion-sized packages may be convenient, but you’re paying more for it.  To save money, perform these tasks at home yourself. Here are some tips:

  • When you get home from the grocery, wash and cut your produce. Most produce can be prepared ahead of time, such as berries, apples, cucumber and bell peppers. A little citric acid in water can prolong the life of fruits that have a tendency to turn brown when exposed to air. Certain fruits and vegetables shouldn’t be cut ahead of time, like potatoes, tomatoes and bananas–they just won’t last. Store cut produce in airtight containers in the refrigerator. Not only did you just save yourself money, but when it comes time to cook, you’ve also saved yourself prep time!
  • Buy a block of cheese and shred it yourself, rather than pre-shredded cheese.
  • Buy crackers, cereals and chips in a full package, rather than pre-portioned packages. When you get home, portion it out yourself by dividing it into smaller, snack-sized bags.

5. Store Discount Cards
Some supermarkets (like Kroger) offer instant discounts if you carry their store discount card. Just ask, then scan and save.

6. Join a Co-op.
Many cities have locally run co-ops. Local farmers may offer a co-op too. Check your area! It’s a great way to save on produce throughout the year. I belong to Community Helpings Co-op in St. Louis (run all over St. Louis and Western Illinois) and I love it! This co-op is unique because you don’t have to join for an entire season. Your co-op basket is delivered every two weeks and you can opt in for only $23.50 whenever you choose. You’ll get enough produce for two weeks (for a family of 2 to 4)!

7. Substitutions
Are you buying expensive ingredients for those healthy new recipes you’re trying? Are you buying a prepared product that would be easy to make yourself? Look for less expensive alternatives. If a recipe calls for more expensive nuts or a specialty cheese, is there a substitution that would contribute to a similar product with a lesser cost? Could you make pesto, sauce or soup for a fraction of the cost with just a little time? Do some research and get creative.

8. Plan Meals
It’s my motto: plan, plan, plan. Of course there are times when one must be flexible, but planning meals ahead of time can actually save you a lot of time, headache and money. Try a kitchen calendar to plan dinners for the week. Then make your grocery list so that you have all the ingredients you need.

9. Seasonal Produce
Buying produce that’s out of season costs more. It has longer to travel since it may be grown in a warmer region or abroad. It also may not taste as fresh because it could be picked before fully ripe. More varieties are in season during warmer months, but there’s plenty that’s in season during colder weather too. Check this website to find out what’s in season and when depending on your area of the country.

10. Visit Your Local Farmers Market
You’ve got a better chance of finding locally grown, less expensive produce at your local farmers market. Ask the booth owners where produce was grown before purchasing. Compare prices to your normal grocery store to make sure you’re getting a deal. Check this website for local St. Louis farmers markets (I didn’t even know there were this many!).

**Also, join us for our next TalkDiabetes LIVE meeting this Thursday, May 16 at 7 p.m. Read more here.**

11. Plant a Garden
Especially if you start your plants from seeds, planting your own garden is a great way to save money. You can get tens to hundreds of seeds for only a couple bucks! Even if you don’t have a lot of space, you can probably plant something. Choose from in-ground planting beds, raised beds or deck containers for plants such as tomatoes, squash, cucumbers, peppers, radishes, lettuce and beets.

12. Go Meatless More Often
One of the most expensive areas of the grocery store is the meat department. Beef, pork, chicken, turkey, fish and deli meats can really run up your grocery bill! Incorporating some meatless meals into your weekly menu can not only save you some money, but contribute to good health as well. Try using beans as an alternative to meat. For example, make stuffed peppers with brown rice, black beans, corn and tomatoes. You won’t even realize the meat is missing! Pasta dishes and stir-frys that are loaded with veggies are also a good place to start.

13. Shop Multiple Stores
Branching out beyond a single grocer can also save you money. Shop weekly store ads for deals and plan to stop by two stores to fulfill your grocery list.

As you can see, there are many ways to trim down your grocery bill. Try one or two of these ideas at a time and soon you’ll become a savings-pro!

Download this tip sheet from the Center for Disease Control and Prevention (CDC) for tips on stretching your fruits and vegetables budget.

How do you save money at the grocery?

Leave a Comment » | Food and Nutrition, Resources, Tips | Tagged: , , , , , | Permalink
Posted by Elizabeth Patton, MS, RD, LD, CDE

Top 5 Obstacles to Weight Loss

May 7, 2013

Woman on ScaleAs I flipped my calendar to May, whether or not I could believe that we’re already through 4 months of 2013, I’m reminded that it’s almost time for summer! I love this time of year. But it also means that it’s time to expose our bodies–that have been in hibernation now for months. Are you ready for shorts and swimsuits?

You may have already been thinking about getting in shape for summer and hopefully have already gotten a good start. (Remember it’s not realistic to think you’ll drop 20 pounds in one month). Whether or not your goal is to lose a few pounds by pool season or you’re on track for a long-term weight loss goal, there are five common reasons that people get stalled on their weight loss journey.

1. Underestimating
Most people (even sometimes food experts) underestimate how many calories they consume. This can be related to eating more often, eating larger portion sizes or not knowing how a food is prepared. Recording everything you eat–on paper or in an electronic food journal–can help you be more aware of how much you are actually taking in. And every calorie counts! So don’t forget about “bites” and “tastes” or “just that one little piece.” Pay attention to portion sizes and use measuring tools (measuring cups or a scale) when you can to double-check yourself. Read food labels or do some research (yes, the Internet is handy) to find out what a reasonable portion size is as well as its nutrition facts. Keep in mind that foods eaten outside of the home tend to come in large portion sizes and often contain more fats, sugars and calories than we may be aware of. I can’t tell you how many times I’ve been fooled! You have to check out the facts–the nutrition facts, that is. Look up information before you go, check an app or the restaurant’s website and pick a healthy option before you go.

2. Overestimating
It’s also easy to overestimate how many calories you burn in exercise. Yes, it may be hard work to jog a mile, but that really only burns 100 calories. Typically a person needs to burn 500 calories daily in order to lose 1 pound per week. This entails a consistent exercise routine, consisting of at least 30 to 60 minutes of moderate to vigorous-intensity exercise 5 days per week. If this is a lofty goal for you, it’s okay to start with something that is smaller and more attainable. Start walking a few days per week or buy a pedometer and aim for 10,000 steps per day. Just be honest about how many calories are actually being burned and don’t allow yourself to eat extra just because you exercised!

3. Poor timing of meals
Food is energy, so that means a person needs to eat consistently throughout the day to maintain energy levels (and a stable blood sugar). Start with a balanced breakfast within an hour of waking up, then eat a healthy snack or meal every 3 to 5 hours. It’s best to stop eating an hour or two before bed. Just make sure that all meals and snacks fit within your daily calorie and carbohdyrate goals.

4. Poor food choices
Eating frequently throughout the day can help you stay energized, but only if you’re making wise selections. It’s not a free pass to stop by the vending machine for a candy bar or chips! Meals and snacks should be a combination of healthy carbs (whole grains, fruits and vegetables) and lean protein or healthy fat. Try an apple with peanut butter, for instance.

5. Inadequate or poor sleep
Studies show that people who sleep fewer than 6 hours per night (or have poor sleep) have higher levels of ghrelin–a hormone that stimulates appetite, particularly for high-carbohydrate, high-calorie foods. Less sleep also raises the level of cortisol, a stress hormone that can promote weight gain. In addition, recent research also shows that poor sleep is linked to increased insulin resistance, inefficient use of our own natural insulin, which can lead to elevated blood glucose levels in those with diabetes, high triglycerides and weight gain.

So if you’re on the road to weight loss but have found yourself stalled, give yourself a five point check-up! If you need more help, it’s never a bad idea to check in with your dietitian or diabetes educator too.

Photo: FreeDigitalPhotos.net

Leave a Comment » | Exercise, Food and Nutrition, Tips | Tagged: , , , | Permalink
Posted by Elizabeth Patton, MS, RD, LD, CDE

Free Presentation: When It Pays to Buy Organic

May 2, 2013

Basket of Veggies

Thinking about buying organic?  Consider attending a free St. Anthony’s Medical Center discussion on the pros and cons of using organically grown fruits and vegetables.

The session, “Fruits and Vegetables:  When It Pays to Buy Organic,” is part of St. Anthony’s TalkDiabetes Support Program, but anyone is welcome to attend.

The event will be held at 7 pm on Thursday, May 16, 2013, at the Hyland Education and Training Center, 10020 Kennerly Road, on the St. Anthony’s campus.  Attendees will enjoy lively discussion and a chance to taste-test fruits and vegetables. See if you can tell the difference between conventionally-farmed and organic!

Plus receive a resource list including all of the area’s local farmers markets.

The session will be led by St. Anthony’s dietitian Elizabeth Patton; Kelly Houston, Saint Louis University; and Regina Zorich, Southeast Missouri State University.

Participants are encouraged to bring in unwanted magazines, books and coupons to exchange at St. Anthony’s “Green Recycle Table.”

Please register by calling 314-ANTHONY (268-4669) or 800-554-9550, or visit www.stanthonysmedcenter.com/diabetes.

Photo: FreeDigitalPhotos.net

Leave a Comment » | Classes, Events, Food and Nutrition | Tagged: , , , , , , , , | Permalink
Posted by Elizabeth Patton, MS, RD, LD, CDE

Top 10 Ways to Keep Your Kidneys Healthy

April 30, 2013

KidneyThe kidneys are truly remarkable. Inside these bean-shaped organs, there are millions of tiny blood vessels that filter waste products from the blood. When damage to these blood vessels occurs, from diabetes or high blood pressure for example, this spectacular filtering system breaks down. This failure causes the kidneys to lose their ability to filter out waste products, resulting in kidney disease.

Make sure you know how to keep your kidneys healthy! Here are 10 tips:

  1. Monitor and control blood pressure and cholesterol
  2. Control weight.
  3. Don’t overuse over-the-counter pain killers.
  4. Monitor and control blood glucose.
  5. Get an annual physical exam.
  6. Know if chronic kidney disease (CKD), diabetes or heart disease runs in your family. If so, you may be at risk.
  7. Don’t smoke.
  8. Exercise regularly.
  9. Follow a healthy diet.
  10. Talk to your doctor about being tested for CKD if you’re at risk.

If you have diabetes, you may already know that kidney disease is a long-term complication of uncontrolled blood sugars. Chronically elevated blood sugars damage blood vessels–and that includes the tiny vessels of the kidneys. That’s one reason it is so important to do what you can to keep blood sugar in the healthy range.

Chronic kidney disease facts:

  • 26 million Americans–one in nine–have chronic kidney disease.
  • More than 376,000 currently depend on dialysis for survival.
  • More than 83,000 are on the waiting list for a kidney transplant.
  • Every two hours, one person waiting for a kidney transplant dies.

If you have questions about kidney disease or need help controlling blood sugars to reduce your risk of kidney disease, talk to your doctor or diabetes educator.

Source: National Kidney Foundation, www.kidney.org, 2010.

Leave a Comment » | Information, Tips | Tagged: , , , , , | Permalink
Posted by Elizabeth Patton, MS, RD, LD, CDE

Chia Seeds: More Than Just a Funny Plant?

April 23, 2013

What is it about this seed that has made it so wildly popular? These little seeds pack a lot of punch to be so small. They are high in dietary fiber, protein, minerals and antioxidants. They are the highest known plant source of omega-3, an essential fatty acid that our body requires; and since they are not from an animal source it is a good way to obtain this fatty acid without also taking in cholesterol.

Chia seeds come from a plant native to South and Central America, Salvia hispanica. The name chia comes from the Aztec word chian, which means oily. The seeds were once used by Aztec warriors as medicine, treating joint pain and skin conditions. They also used it as a food for themselves and their animals and as a part of their religious ceremonies. There is evidence that the use of chia seeds dates as far back at 3500 B.C.

The seeds were virtually lost for about 500 years but were rediscovered in the 1990’s by Dr. Wayne Coates, a researcher at University of Arizona. Dr. Coates is also known as Mr. Chia. He was working in Argentina, looking for alternative crops for farmers when he and his team came across the chia seed. After testing and researching the seed they discovered its nutritional benefits.

Salvia Hispanica

Salvia hispanica

The Salvia hispanica plant is a member of the mint family and can grow to be more than 10 feet tall. It is grown primarily for its seeds but also produces white or purple flowers. The color of the seed varies from brown, black, gray, white or any combination of these colors. The highest quality seeds are the black or white seeds. A brown color indicates the seeds are immature and have lower nutrient content. Also, if the seeds are harvested before they are mature they will have lower total and omega-3 content.  The ratio of the nutrient composition of the seed changes depending on where it is grown, climate conditions and the nutrients of the soil it is grown in.

According to the USDA’s website, 1 ounce of chia seeds contain 138 kilocalories, 9.8 grams of fiber, 179 milligrams of calcium, 5 grams of omega-3 and almost 5 grams of protein. Since they are so high in fiber, if you decide to add chia seeds to your diet, start gradually. The high fiber content could cause some intestinal discomfort if you aren’t used to it–as it would be the case with any form of fiber.

Chia seeds come in two forms, whole or milled. Unlike flaxseed, chia seeds do not have to be ground in order for the nutrients to be maximally absorbed. Chia and flax seed have similar nutritional profiles but chia seeds have a longer shelf life and don’t turn rancid like flax seed can.

Whole chia seeds can be added directly to salads, cereals or anything you would like. If they are placed in water they will form a gel which also can be mixed into foods like smoothies, oatmeal and yogurt.

To make chia gel, whisk together 2 tablespoons chia seeds and 1 cup liquid in a bowl. Allow to sit for 10 minutes then whisk again. It is ready for use right away.

If a gel is made and not used all at once it should be refrigerated and will stay good for one to two weeks. Since it thickens foods, the gel can make you feel full more quickly. It has a very bland taste and doesn’t influence the taste of other foods.  Chia gel can be used to replace eggs or butter in baking recipes (one tablespoon of gel replaces one egg). You can also replace half the butter in a baking recipe with an equal portion of gel.

Finally, how much of chia seeds should you eat? The Food and Drug Administration classifies chia seeds as a food, not a supplement, so there isn’t a limit or recommendation on how much to eat. Just make sure that it fits as part of your healthy meal plan. The seeds are recognized as safe but further research does need to be done to confirm the claims of their ability to lower cholesterol, triglycerides, blood pressure and promote weight loss. The research studies that have been done are mostly on animals or humans with a small number of participants.

Written by: Heather Pratt, St. Louis University Dietetic Intern

References:

Ali, N., Swee Keong, Y., Wan Yong, H., Boon Kee, B., Sheau Wei, T., & Soon Guan, T. (2012). The Promising Future of Chia, Salvia hispanica S. Journal of Biomedicine & Biotechnology, 2012, 1-9. doi: 10.1155/2012/171956.

www.azchia.com

http://www.eatright.org/Members/content.aspx?id=6442452451

USDA Nutrient Database

Leave a Comment » | Food and Nutrition | Tagged: , , , , | Permalink
Posted by Elizabeth Patton, MS, RD, LD, CDE

New Diabetes Drug Approval: Invokana

April 16, 2013

PillOn Friday, March 29, 2013 a new medication was approved by the FDA (Food and Drug Administration) for the treatment of type 2 diabetes—Invokana (canaglifozin). Not only is it a new medication, it is also the first in a new class of medications named “sodium-glucose co-transporter 2 inhibitors” or SGLT2.  So it works differently than any other medication for diabetes that is currently available. 

Invokana works in the kidneys by stopping glucose from being reabsorbed and promotes excretion of the glucose out of the body through the urine. It is to be taken once per day. Not only does it decrease blood glucose levels, but also body weight and blood pressure.

As with any medication, it is not for everyone. And no medication is side effect-free. But it is very exciting that research continues in the field of diabetes! It provides patients and healthcare professionals another option for treatment. 

If you would like to read more about this medication, please click on the links below.  

http://www.invokana.com/splash/

http://www.nytimes.com/2013/03/30/business/invokana-wins-fda-approval-for-diabetes-treatment.html?_r=0

Written by: Kathy Haarmann, RN, BSN, CDE

Leave a Comment » | Medications and Insulin | Tagged: , , , , | Permalink
Posted by Elizabeth Patton, MS, RD, LD, CDE

It’s Tax Time! Don’t Forget Diabetes Deductions

April 9, 2013

There actually may come a time when you can take advantage of the costs you incur to manage diabetes or other health conditions. That time is April 15th! If you’re in the process of finalizing your tax return, make sure you’ve included all the deductions you’re entitled to related to your medical care.

ID-10015357

 

Medical expenses include all costs for diagnosis, cure, treatment or prevention of a disease, and costs for treatments affecting any part (or function) of the body that is related. These expenses include the cost of equipment, supplies and services needed as well. Lesser known medical expenses that are included too encompass premiums you pay for insurance and transportation to and from medical appointments.

So if you have diabetes, that means all your healthcare visits and testing supplies can be deducted on your tax return as itemized expenses. Consider the following medical deductions when completing your tax return:

  • Medical travel–you are allowed to deduct medical travel including trips to the doctor, hospital or to other medical services. The mileage rate for 2012 is $.23/mile.
  • Insurance premiums–if you pay for medical insurance with after-tax dollars, you can deduct the full amount.
  • Medical treatments not covered by insurance–meters, strips, eyeglasses, contact lenses, hearing aids, false teeth–most medical treatments or aids that are medically necessary but not covered by your insurance can be deducted on your tax return. This means that you can deduct all the copays you pay at the pharmacy too.
  • Weight loss programs–if your healthcare provider prescribes a weight loss program as being medically necessary, it can be included as a deductible expense.
  • Caring for a guide dog–if you have a guide dog that is trained to sense your low blood glucose levels, you can take deductions for the care of the dog including food, training and veterinary bills.
  • Braille books and magazines–if you are visually impaired you can deduct the difference in cost of products manufactured specifically for the visually impaired versus the regular vision.
  • Modifications to your home–if you require remodeling to your home to accommodate a disability, those modifications can be deducted on your taxes.
  • Laser vision surgery–surgery to correct vision may be deducted.
  • Smoking cessation programs–programs or medications that do not require a prescription, such as nicotine gum, can be deducted.

Your pharmacy may be able to help you sum up your expenses. Check to see if they can print a list of all the copays and/or purchases you’ve made for the year.

Tax laws are constantly changing and we’re by no means the experts. Talk with your lawyer, accountant or check with the IRS  for the most current list here.

Information in this article was derived from an article in the Diabetes Wellness Network’s Diabetes Wellness News, Volume 19, Number 3. Visit them at www.diabeteswellness.net.

Photo: FreeDigitalPhotos.net

Leave a Comment » | Information, Tips | Tagged: , , , , , | Permalink
Posted by Elizabeth Patton, MS, RD, LD, CDE

« Previous Entries
Follow

Get every new post delivered to your Inbox.

Join 105 other followers

%d bloggers like this: