PHX Clean Eating Deals - July 15-21, 2015

There are a variety of definitions of clean eating, but the jist of it is avoiding heavily processed foods (some people want to avoid all processed foods, but technically speaking, picking a fruit from a tree is the first stage in processing it).  For my purposes, we are looking at minimally processed and healthful foods.

Next, I only have access to Phoenix-area grocery ads.  I am a real person with a job and a family.  I do not have amazing connections that will allow me to provide information for the entire country or world. So, I’m sorry if you don’t live near Phoenix!

Sprouts Farmer’s Market

If you are not a frequent Sprouts shopper (I don’t have one close to my house, so I don’t often go there), you might not know that their ad, unlike the other stores, runs from Wednesday to Wednesday, meaning that you get the benefit of two weeks sale prices if you can make it to the store on Wednesday.

Produce
Sweet red cherries	$0.98/ lb
Celery	2 for $1.00
Green onions	2 for $1.00
Radishes	2 for $1.00
Blueberries	$0.88/ 6 oz
Tropical red mangos	2 for $1.00
Red bell peppers	$0.88 each
Hothouse cucumbers	$0.88 each
Organic on-the-vine cluster tomatoes	$0.98/ lb
Yellow peaches	$0.88/ lb
Organic romaine hearts	$1.98/ 3 pack
Pineapples	2 for $5.00
Jumbo cantaloupes	3 for $5.00
Strawberries	2 lb for $5.00
Raspberries	2 6oz for $5.00
Organic strawberries	$2.98/ lb
Organic blueberries	$2.98/ 6 oz
Organic hothouse cucumbers	2 for $3.00
Organic red or green leaf lettuce	2 for $3.00
Organic red, green or black seedless grapes	$2.98/ lb

Meat, Fish, Protein
Boneless skinless all natural chicken breasts	$1.77/ lb
Wild center-cut Ahi tuna	$6.99/ lb
Wild center-cut swordfish steak	$6.99/ lb
Fresh Atlantic salmon fillets	$5.99/ lb
93% super-lean ground beef	$5.99/ lb

Grains
White quinoa	$2.99/ lb
Udi’s bread	$3.99

Albertson’s

Produce
Prima California grown peaches	$0.79/ lb
Red ripe Roma tomatoes	$0.79/ lb
Crisp iceberg head lettuce	$0.79/ lb
Large Hass avocados	$0.97/ lb
Fresh broccoli crowns	$0.97/ lb
Fresh cauliflower	$0.97/ lb
Crisp English cucumbers	$0.97/ lb
Black seedless grapes	$2.49/ lb
Red and green seedless grapes	$1.99/ lb
Jumbo cantaloupe	2 for $5.00
Red ripe strawberries	$2.99/ lb
Sweet apricots	$3.99/ lb
Northwest red cherries	$3.99/ lb
Nature Sweet cherub tomatoes	2 10.5oz for $5.00
Fresh zucchini squash	$0.99/ lb
Sweet yellow onion	$0.99/ lb
Organic tomatoes on the vine	$2.49/ lb
Organic blackberries	$3.99/ 6oz
Organic blueberries	$3.99/ 6oz
Organic romaine hearts	$3.49/ 3 count

Meat, Fish, Protein
Albertson’s large eggs	$1.49/ dozen
Boneless skinless chicken breast	$2.49/ lb
Ahi tuna (previously frozen)	$2.99/ 5 oz portion
Mahi mahi	$2.99/ 5 oz portion
Swordfish	$2.99/ 5 oz portion
Atlantic salmon fillet	$5.99/ lb

Fry’s

Produce
Northwest red cherries	$1.97/ lb
Cantaloupe	$0.75 each
Bartlett pears	$0.99/ lb
Navel oranges	$2.99/ 3 lb
California yellow peaches or nectarines	$0.99/ lb
Red, green or black seedless grapes	$1.99/ lb
Strawberries	2 lb for $5.00
Blackberries	2 6oz for $5.00
Blueberries	2 6oz for $5.00
Iceberg lettuce	$0.99 each
Red or green leaf lettuce	$0.99 each
Spinach bunch	$0.99 each
Eggplant	$0.99/ lb
Micro peeled carrots	$0.99/ lb
Organic red or green seedless grapes	$1.99/ lb
Organic blueberries or blackberries	$2.99/ 6 oz
Organic whole carrots	2 2lb bags for $3.00

Meat, Fish, Protein
Atlantic salmon fillets	$5.99/ lb

Safeway

Produce
Jumbo cantaloupe	$0.75 each
Iceberg lettuce	$0.79 each
Fresh broccoli crowns	$0.97/ lb
Fresh cauliflower	$0.97/ lb
Red ripe Roma tomatoes	$0.79/ lb
Sweet black plums	$0.97/ lb
Crisp English cucumbers	$0.97 each
Sweet yellow nectarines	$1.99/ lb
Sweet corn	2 4 packs for $5.00
Northwest sweet cherries	$3.99/ lb
Fresh limes	3 for $1.00
Tropical mangos	$0.99 each
Large avocado	2 for $3.00
Fresh mini carrots	2 lb for $3.00
Sweet mini peppers	2 lb for $5.00
Sweet yellow onion	$0.99/ lb
Red ripe strawberries	2 lb for $5.00
Organic yellow peaches	$2.99/ lb
Organic red, green or leaf lettuce	$1.99 each
Organic kale bunch	$0.99 each
Blackberries	$1.99/ 6 oz
Fresh raspberries	$2.99 each
Fresh blueberries	$2.99 each
Organic raspberries, blueberries or blackberries	$3.99/ 6 oz

Wellness and Coaching Group for Type 2 Diabetes

Living with diabetes is hard.  There is no doubt about that.  Research has shown that a modest 5-10% weight reduction (10-20 pound weight loss if you weigh 200 pounds) is enough to improve blood sugar and how the body handles sugar and carbs.  But we know that weight loss is hard, too.  

Hard is not the same as impossible. Successful weight loss (that is, weight lost that stays off) requires a change in mindset and habits that are able to be maintained for long periods of time.  This is not about making large, major changes that you cannot continue doing.  This is about small, gradual changes that add up to better health over time.  




We also know that the most successful weight and disease management programs involve support.  Through this wellness and coaching group, you will receive support to help you make changes that you can handle - not cookie cutter advice.  My goal is to guide you to a healthier, more energetic version of you!

This wellness and coaching group will include:

• A fitness program specific to your goals and fitness level
• Meal planning guidance and support
• Daily Shakeology to curb cravings and regulate blood sugar levels
• Private Facebook group for accountability and support
• One-on-one access to me - a Registered Dietitian Nutritionist - as your coach
• Results!

Are you:

• a resident of the US or Canada?
• a person who has been diagnosed with type 2 diabetes or prediabetes?
• motivated to make small lifestyle changes to manage your blood sugar?
• willing and able to check your blood sugar levels on a regular basis?
• ready to participate in an online group with others who want to improve their health?

If you are ready to leave excuses behind, set goals, and make a real change in your life, head over here and I will help you get started on a healthier you!

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Are You on a Plateau?

When people are attempting to lose weight, plateaus tend to kill motivation.  Plateaus are frustrating.  Many people will say that you need to switch up your exercise or eating to "break through" the plateau.  In reality, however, those plateaus are likely healthy.  

One reason why plateaus frustrate people is that they have unrealistic weight loss expectations.  We start out with lofty weight loss goals, and think that we can and should be able to lose weight in a straight line.

Plateaus are beneficial, because if we can stabilize our weight after a loss of 5-10% of initial weight, we may be able to prevent gaining weight back up to or above initial weight if we go "off" our diet plan.  And unfortunately, dieting for weight loss is not a temporary thing (despite what we would like to think).  Research has shown that people who lose weight need to continue on a calorie reduced diet to maintain the weight loss.

Emotional Eating

Did you know that emotional eating is a learned response?  It goes against what our bodies actually want to do when we "eat our stress."  Naturally speaking, when we are under stress, the body goes into fight or flight mode.  A full stomach is not conducive to either of these actions!

(Hormonally speaking, stress sets off a chain of events that breaks down and mobilizes energy-yielding nutrients.  This increases the amount of glucose and fats in the blood so that the body cells can easily produce energy for the fight or flight.  Now, instead of fight or flight, we sit on the couch, so those nutrients do not get used, and then they end up back as belly fat.)

So, if stress eating is a learned response, where do we learn it?  Well, I hate to place all of the blame on parents... but we tend to learn it from our families.

The next time a little one that you know needs cheering up, opt for something other than food!  Spontaneous dance party, anyone?

What is Lifestyle Medicine?

We live in a world where we want a quick fix to a long term problem.  We wake up one day and find that we gained 20 (or 50 pounds) - and we want it gone tomorrow.  Except, we did not gain that weight literally over night, so we do we think we should lose it over night?  Because commercials and magazine covers tell us that we should.

We have no problem trying the latest fad diet - until we get tired of cabbage, or miss pasta, or have a stressful day at work.  Ask someone to eat less, actively reduce stress, or find some time to exercise - well, that's just crazy talk.  We have known for over 20 years that poor choices in eating, exercise and smoking lead to the leading causes of death in the US.  If we were to make better choices when it came to food, exercise, tobacco, stress, sleeping and socializing (that is, actually being social, not just pseudo-social through social media), we could prevent 80% of premature death.  

It should be easy enough, right?  Most of us enjoy spending time with people that we like.  No one wants to not be healthy.  Unfortunately, sometimes we need help making and sticking with healthy choices.  Evidence has shown us that intensive diet and exercise counseling can help improve health outcomes in people with risk factors for chronic disease.  Intensive.   Not a single trip to the doctor.  Not reading articles on the internet, especially ones written by people with questionable qualifications.  Instead, people need regular support and encouragement, coupled with good quality information.  This kind of support comes from frequent, regular visits with a health care professional, or from participation in something like one of my wellness groups.

What Can a Dietitian Do For You?

Sometimes I forget that I live in a world where people do not understand what dietitians can do.  Sure, I've seen the pictures on Facebook and laughed that laugh that goes along with the sad truth.  

However, in my mind, I still think that people have a general concept of dietitians - until I start talking to non-dietitians.  Yesterday, I was having a conversation with a fellow public health employee, and he had no idea that dietitians could bill (and be reimbursed by most insurance companies) for nutrition counseling.

As dietitians, we often complain that salaries and reimbursement are poor, but how could it not be when fellow health professionals do not even realize that we are not only valuable providers, but also legitimate providers in the healthcare arena?  But I digress...

Dietitians can do many things.  Sure, some are still trying to be the food police, telling you what you can and cannot eat.  Others (like me) understand that not everyone is in quite the same place in life, and we need a little grace and understanding as we struggle to balance all the demands of life.

Dietitians cannot fix all of your problems.  However, we have the tools to help and support people as we strive toward healthier decisions and actions!