how to eat heart healthy and stay on a budget?

[vhoffman]

Actually, I find with myself I have to guard against the "hungry shakes". I've been like that ever since I was a child, so its nothing new. Whe I get hungry, it hits me all at once and I can start shaking if it gets bad enough. I find I can avoid the hungry shakes by eating regular meals and include regular snacks, however, the snacks must include some protein and fat. Just a small amount, like 1 tbsp peanut butter on 2 crackers and a glass skim milk. That helps stave of the hungries. If I have an apple or carrot sticks for a snack I get the shakes withing about 30 minutes. I've read apples are a great snack, they're high in fiber, will fill you up, well, it does just the opposite with me. If I just have an apple for a snack I'm starving and devouring everything in sight in about 30 minutes.

The is whole issue is addressed in the South Beach Diet, which sound ideal for my purposes. Basically, its low carb, lean protein, some "good" fats. It also talks about not getting hungry. They have a glycemic index for many common foods, that is, the potential for a given food to raise blood sugar. Just as I suspected, apples are high on the glycemic list! Not to never eat apples, just have them with something with protein and some fat, to stabalize blood sugar. For example, yesterday I had apple slices with peanut butter. Held me for hours!

The South Beach Diet is sort of a modified Atkins Diet. The Atkins diet stressed no carbs, just protein. It even eliminated milk, which, of course, has carbs. Well, several years ago my dh followed the Atkins diet and lost 50 pounds, but he's gained them all back. It was logistically feasible for him to do so at the time, he was living in another state on a contract assignment, living by himself. He just went out to eat at the same buffet style restaurant every day and just got tons of meat, fish, etc. very little salad, no fruits, no dairy, no veggies, obviously an extremely limited diet. Well, once he started eating like a "normal" person again he gained all that weight back and then some. Obviously I can't cook just meat, chicken, fish for a family of four including two growing kids. Remember we're on a tight budget! And the kids really need those carbs, they're growing and need a tremendous amount of energy.

The trick is to make something we all can enjoy that suits our extremely limited budget (dh still unemployed!). Watch the fats, cut out the HFCS items, watch the sugars, and have extra carbs for the kids, like bread, potatoes, etc., then we just have small helpings and fill up on the veggies. Actually, its working. My kids don't like the veggies that much, anyways, so we eat more veggies, they eat more carbs and startches.

Also, dh and I have started an exercise program. With the weather here (had an ice storm last week and are still trying to dig out from under!), we've been using an exercise video. It really doesn't matter what you do, as long as you get it moving! At first, I was breathless after 10 minutes (the video is 20 minutes). Now I'm up to 15 minutes. My goal is 30 minutes a day--I'm getting there! By the time I see my doctor again in mid Feb I want a good report card!

 

[vhoffman]

bump

Keep the input coming, thanks!

 

[vhoffman]

Hey, everybody--lets all give me a big cheer

Just saw my doctor last week. I started this thread because my blood triglyderides were waaay too high--339. Normal is 150 or below.

Well, saw the doc last week--my tg's are now 114!!!!!!!!!!!!!!!!!!!!!! Hurrah!!!!

I did it, thanks, in part, to all the great suggestions I got here. Thanks in part to all of you, but I had to follow the advice, not just read it. which I did!

Also, here's the rest of my report card--Cholesterol last month 215, this month 164!!!!

HDL last month 54, this month 51!!!!

LDL, last month 93, this month 90!!!!

Also, lost 5 pounds!!!!!

And, stayed on budget.

I figured I had real risk factors for heart disease, and decided to do something about it, which I did. Like the song says, "I'm too old to die young". Budget or not, I figured I can't afford not to eat heart healthy!

So, for me!!!!!

Funny, all those heart-unhealthy things I used to eat I don't even like any more!

 

[nbodyhome]

That is AWESOME! As I write in a blog I have, the most important thing about eating healthy is often the benefits you don't see. It's a lot easier to do it when you are focusing on your health, and not just your weight. We just made pizza dough tonight with 3/4th of the flour being whole wheat, I keep trying to do little things to make our meals healthier.

 

[vhoffman]

Actually I wasn't even focusing on weight, just the TG's, cholesterol, etc. ie eating healthy, and excercise more. I just started doing an exercise video 2x day, along with the kids. And little things, like walk to the mail box instead of drive, etc. I really need to lose another 10-15 pounds, but I feel it will happen with the lifestyle changes I'm making. And, I'm enjoying it, trying new recipies. Think of the long term benefits for the kids, too! Also dh benefits.

Every time I've tried to actually diet I lose about 5 pounds, then gain back 10, so diets don't work!

 

[Imzadi]

We've been able to make the switch to brown rice quite easily, but I can't get my husband and boys to switch to the whole wheat pasta. We've tried Mueller's brand, is there any other brand that doesn't taste quite so different?

Barilla Plus Pasta is the ONLY pasta I eat now. Barilla Plus is made with chick peas & other high protein, fiber & Omega 3 ingredients. yet it tastes like regular pasta. It is a better choice for anyone who would still like to eat pasta, but not all the carbs. And it does NOT taste like boiled cardboard the way "whole wheat" pastas do. You do have to cook it a bit longer than regular pasta.

You can check the chart for the ratio of protein, fiber & Omega 3's vs. other foods:
Barilla Plus pasta. It is more expensive than regular pasta, but in exchange for buying/adding less of other protein fodds, it's probably still less expensive - and more heart healthy & filling.

As it is a great protein replacement, you can actually use less meats in a dish. You can add cooked chicken to the Rotini (corkscrew) pasta & salad greens to make a chicken pasta salad.

If you make a simple tomato spaghetti sauce, you can still know you are getting a lot of protein, without making a more expensive meat sauce. Or you can make a paata primavera (pasta & veggies) drizzled with olive oil, garlic, S&P, and still get a good amount of protein.

 

[Imzadi]

...they'd eaten the whole carton outside of school! Its just impossible to keep pre packaged snacks around, anyways. If I buy those things in quantity to save they just gobble them up, no matter what I do.

Check into Glad's Press 'N Seal wrap. It is a self sealing sticky plastic wrap. Many people on diets having been using this instead of baggies (which are still too big) to create your own little "portion control" packaged snacks. You simply cut a piece to go around the snack, squeeze out all the air, (like a vacuum sealer) which keeps things fresher, and seal around the edges by pressing together by hand. This way you can still buy the economy size bags of snacks for savings & make (& hide) smaller portion sizes of snacks. You might think about investing in a small foot locker to stash the snacks, make it look like you're storing shes or something. Or adding a lock on a cabinet door. It will save money in the long run.

A less efficient and more expensive way of getting healthier portion size snacks is to get many of the "100 calorie" size pre-packaged snacks. These are created purposely for Weight Watchers. you can read about the various snacks here: http://www.disboards.com/showthread.php?t=485818. I found the generic version of the 100 calorie Peppridge Farms goldfish at my local Dollar Tree store. I was able to get a 4 pack for only $1. Also found little fruit cups, jello & pudding cups there, 4/$1.

I forgot to add earlier: Eat 1/2 tsp cinnamon every day. I bought the "YOU on a Diet" book and they claim that it will help reduce blood sugar and cholesterol levels. I think the studies are still out on that, but it can't hurt. I just add it to my oatmeal every morning.

I've been making my own version of a homemade gingerbread latte by simply sprinkling in cinnamon, ground ginger, a touch of cloves and a couple drops of pure vanilla extract into my lattes. Yum!

Smart Balance now makes an Omega 3 Oatmeal that I know I'm going to be checking out.
From website: Whole grain H-O oats, whole grain barley, and golden flax-seed provide 50% more Cholesterol-cutting fiber and 5 times the Omega 3 than regular oatmeal.

Also, adding a spoon of wheat germ &/or flax seed into soups, stews, sauces, oatmeal, smoothies is very heart healthy.

Peanut butter is actually good for you (just like nuts are) in small amounts. I don't personally like PB or nuts, but a fitness coach I had used to have a teaspoon or so of PB after a strength workout for the protein. It's a great way to get protein and some healthy fat in quickly.

Most people think of peanut butter as a protein, but they really need to categorize it as a healthy FAT. This way, they can still eat it, but plan to do so in moderate portions.

In terms of carbs, some people think a peanut butter sandwich is a good source of protein. But, even if you use a whole grain, nutty bread, and a no sugar-added jelly/preserves, the ratio is probably still 89% carbs. You have to look at the RATIO of carbs to proteins to fats. Not a good sandwich.

 

[nbodyhome]

A less efficient and more expensive way of getting healthier portion size snacks is to get many of the "100 calorie" size packaged snacks. These are created purposely for Weight Watchers.

Of course, items like Nabisco's 100 Calorie Chips Ahoy have the HFCS in them. So they aren't healthy per se, just pre-portioned (though healthier than their regular counterparts).

As far as peanut butter - the personal trainers at the Y used it and recommended it for protein after a workout. I expect it was probably easier than having turkey or milk on hand in the afternoon (just a tablespoon or so, not more).

 

[vhoffman]

Barilla Plus Pasta is the ONLY pasta I eat now. Barilla Plus is made with chick peas & other high protein, fiber & Omega 3 ingredients. yet it tastes like regular pasta. It is a better choice for anyone who would still like to eat pasta, but not all the carbs. And it does NOT taste like boiled cardboard the way "whole wheat" pastas do. You do have to cook it a bit longer than regular pasta.

You can check the chart for the ratio of protein, fiber & Omega 3's vs. other foods:
Barilla Plus pasta. It is more expensive than regular pasta, but in exchange for buying/adding less of other protein fodds, it's probably still less expensive - and more heart healthy & filling.

As it is a great protein replacement, you can actually use less meats in a dish. You can add cooked chicken to the Rotini (corkscrew) pasta & salad greens to make a chicken pasta salad.

If you make a simple tomato spaghetti sauce, you can still know you are getting a lot of protein, without making a more expensive meat sauce. Or you can make a paata primavera (pasta & veggies) drizzled with olive oil, garlic, S&P, and still get a good amount of protein.

I think I've seen the Barilla Plus pasta at Costco. Will check it out--thanks!

 

[vhoffman]

Smart Balance seems to make a variety of heart-healthy products, but they're a bit on the pricey side. Anyone have links to coupon/rebates?

I bought a margarine-type spread at Costco called Earth Balance. It appears to be exactly the same as Smart Balance, about 1/4 the price. Perhaps they have other products in that line at Costco? worth looking into.

 

[feedindy]

OK, I didn't read all the replies so I'm sure I'm only duplicating previous advice but I still wanted to tell you what I know.

First, you can eat healthy without going overboard. We use all fresh veggies at dinner and my girls eat fresh fruits on a regular basis. The key is to use the sales-when it's on sale buy as much as you can use before it goes bad. If it's a really good sale, you'll want to go back at the end of the sale period and get more! We have fresh fruit and veggies here constantly. They may not always have bananas and grapes to choose, sometimes we have apples and oranges-it all depends on the produce page in the ad.

Second, use the store ads to plan your weekly menu too. Don't get all caught up in I am fixing XX tonight and find yourself at the store for ingredients. Take a look at what you have (which it sounds like you just did) and plan around it. When I find favorite cuts of meat on sale, I buy extra and freeze it.

Bake, don't fry! You can often modify recipes that call for oil so it is more healthy. In baking, use applesauce instead. For cooking, I use olive oil or Smart Balance light margarine which I see you've already found. A lot of times, a good non-stick pan will allow you to skip the oil all together.

 

[Imzadi]

Actually, I find with myself I have to guard against the "hungry shakes". I've been like that ever since I was a child, so its nothing new. When I get hungry, it hits me all at once and I can start shaking if it gets bad enough. I find I can avoid the hungry shakes by eating regular meals and include regular snacks, however, the snacks must include some protein and fat. Just a small amount, like 1 tbsp peanut butter on 2 crackers and a glass skim milk. That helps stave of the hungries. If I have an apple or carrot sticks for a snack I get the shakes withing about 30 minutes. I've read apples are a great snack, they're high in fiber, will fill you up, well, it does just the opposite with me. If I just have an apple for a snack I'm starving and devouring everything in sight in about 30 minutes.

The is whole issue is addressed in the South Beach Diet, which sound ideal for my purposes. Basically, its low carb, lean protein, some "good" fats. It also talks about not getting hungry. They have a glycemic index for many common foods, that is, the potential for a given food to raise blood sugar. Just as I suspected, apples are high on the glycemic list! Not to never eat apples, just have them with something with protein and some fat, to stabilize blood sugar. For example, yesterday I had apple slices with peanut butter. Held me for hours!

Vhoffman, I very strongly urge you to get a glucose blood fasting test done with your doctor. Basically, they would check your blood sugar level first thing in the morning to test what your glucose level is after not eating since the night before. This is one of the tests for diabetes.

Those "hungry shakes" as you call them is actually an indicator that you have hypoglycemia. Your body is alerting you that your blood glucose levels have suddenly dipped incredibly low. Aren't our bodies wonderful in alerting us to what it needs? Hypoglycemia, in many cases is a precursor to adult-onset diabetes. Since you've had this condition as a child, you should really have this checked out -especially if you've gained 10-15 lbs in the last year or so. For a diabetic, if they do not pay attention to this shakey phase and adjust for the required insulin or sugar, they may lapse into diabetic shock then diabetic coma.

As you've already found, what you need is to keep your protein levels up. I always carry around a bag of nuts with me. My mom, who also realized she'd get dizzy then trembly, carries around hard sugar candies to suck on. Protein is actually better as less insulin is produced & it doesn't contribute to just ending up in the same condition 30 minutes later (after eating sugar) and end up blowing the pancreas - which will definitely cause diabetes.

As you've read South Beach Diet, you know that adult-onset diabetes is one of the fasting growing epidemics IN THIS COUNTRY, (so it's not genetic.) It is growing increasingly in children as our eating habits are contributing to them blowing out their pancreas due to flooding their bodies with insulin they've been forced to produce to handle our too high carbo lifestyles.

 

[Imzadi]

Of course, items like Nabisco's 100 Calorie Chips Ahoy have the HFCS in them. So they aren't healthy per se, just pre-portioned (though healthier than their regular counterparts).

True. But there are those times when you just need to munch on something and a "healthy snack" will just not cut it. The 100 calorie snacks are at least portioning people down to satisfying their cravings versus eating a whole big bag.

As far as peanut butter - the personal trainers at the Y used it and recommended it for protein after a workout. I expect it was probably easier than having turkey or milk on hand in the afternoon (just a tablespoon or so, not more).

Your trainers are recommending peanut butter because you are already burning fat if you are working out properly. For the average couch potato who is not working out too much, it is better for them to think of it in regards to the fat intake than for protein.

 

[PatriciaH]

I looked at our jars of Bertollli and Prego spagetti sauce and the Bertolli does not have HFCS in it but the Prego does.