7 Superfood Swaps on a Shoestring Budget

DECEMBER, 2015
WELLSAID
IN THIS ISSUE: Superfood Swaps • Festive Appetizers • Teeth First • Christmas Tree Workout
7 Superfood Swaps on a Shoestring Budget
Wild-caught Alaskan salmon, fresh
3.
organic blueberries, pomegranate
seeds, quinoa and açai berry juice. All
are amazing superfoods, right? Yes . . .
and they also are amazingly expensive.
“Superfood” is a nontechnical term for
Instead of fresh berries. Look for
sales on store-brand frozen berries.
Or buy inexpensive bananas for
your fruit fix; they are high in
potassium, vitamin B6, fiber and
vitamin C.
for water and add some sliced
oranges, lemons, cucumbers,
watermelon or strawberries to the
pitcher for flavor.
6.
Instead of almonds or walnuts. For
nuts, shop in bulk and pick a store
brand. Also, peanuts can be
cheaper, and if they’re unsalted,
they are a great nut pick.
7.
Instead of “superfood” meats
(bison, emu, grass-fed beef). Try
affordable poultry, such as chicken
breasts bought in bulk. Eat eggs,
which are inexpensive yet proteinrich and high in heart- and brainfriendly omega-3 fatty acids.
Alternative inexpensive proteins
include cottage cheese, organ
meats such as liver, cheap cuts of
meat (cooked in a slow cooker to
make them fork-tender) and tofu.
8.
Dried beans are also budgetfriendly. With both protein and
fiber, they can be added to soups,
salads or almost any dish. Black
beans have three times more heart
-healthy omega-3 fatty-acids than
other legumes. Simmer some
beans in a pot with onion and
garlic for extra flavor.
health-boosting fare that packs a lot of
nutritional punch. Here are some thrifty
substitutions for hyped-but-pricey foods
that frequently show up on
“superfood” summaries.
1.
2.
Instead of salmon. Try tuna for
some good fats. Canned tuna in oil
has 1 gram of saturated fat but
also has 2.5 grams of unsaturated
‘good’ fat. Water-packed tuna is
low in calories while offering
generous amounts of lean protein,
omega-3 fatty acids, B vitamins,
selenium and vitamin D.
Instead of quinoa. Turn to barley,
oats and brown rice. All three of
these amazing grains are less
expensive than quinoa and often
sold in bulk. I love oats and barley
because of their special fiber: beta
glucan. It’s good for your heart,
and new research shows that it
helps you feel full longer so you’re
less apt to overeat.
4.
5.
Instead of kale. Choose another
leafy green, such as mustard
greens, collard, Swiss chard or
turnip greens. Kale used to be a
deal, but with its popularity came a
higher price tag. Instead, keep
your eye out for any dark-green
leafy vegetable that your market
has on sale.
Instead of “superfood” juices (acai,
pomegranate, blueberry,
etc.). Swap out sugar-filled juices
(as well as sodas and sports drinks)
“JOY is not in things; it is in us.”
June 2015 IDEA Fitness Journal
—Richard Wagner
WELLSAID
CONTINUED
Festive Appetizers ...
What’s better than a tree
of fruit and cheese?
How about a wreath of
mozzarella and tomatoes?
Oh broccoli, oh broccoli … you
taste so good with hummus ...
Taking care of your teeth and gums
may help your smile, but it’s also
important for your general health. The
bacteria in an unhealthy mouth can
affect the rest of your body. And
research shows that gum disease is
linked to serious conditions like heart
disease and diabetes.
To keep your mouth healthy:
 Take care of your teeth and gums by thoroughly brushing
and flossing.
 Go to the dentist regularly for exams and teeth cleanings.
Checkups can help your dentist spot early signs of oral
health problems.
 Eat wisely. Avoid sugary snacks. And choose fresh, fiberrich fruits and vegetables.
 Say no to tobacco. Cigarettes, pipes and tobacco raise
your risk for gum disease, oral and throat cancers, and
fungal infections in your mouth.
 Limit how much alcohol you drink. It increases your risk for
oral and throat cancers.
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CGI Wellness Team
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