The Rungry Health Coach

How to Rebalance Sugar Levels

Amidst all the holiday sweets--from Halloween through New Years, it's hard not to indulge and overdo it. Eating one too many cookies or that extra small slice of pie is part of life. It happens. 

Sugar Doughnut

These sugary foods spike our blood sugar levels, and leave us lethargic, bloated and often hungry for more. It could also lead to more overeating and eventually weight gain. When our blood sugar levels are high, we feel jittery and overly-energetic, but once the effects where off, there is the notorious sugar crash. And, when blood sugar levels are spiked for too long it can lead to health problems, most commonly diabetes,

When blood sugar levels are stabilized and controlled, the body has a steady source of energy to fuel throughout the day. When you eat, the body breaks it down and it enters the bloodstream. It's insulin that helps move that fuel from the blood and into the cells, where it is used as energy. Blood sugar levels naturally fluctuate day-to-day.

So, what can you do to help you rebalance your blood sugar levels and keep your cravings in check?

1. Avoid foods that spike blood sugar. A diet rich in these foods can leave little room for over-indulging. These will help keep you satisfied and provide your body with fuel. Eggs, meat, fish, eggplant, peanuts, walnuts, peppers, onions and broccoli are all examples of foods that will have minimal impact on blood sugar levels. If you know you're going to eat a sugary food, try eating something before hand that is rich in fiber, fat and protein. These three amigos work together to help keep blood sugar levels stable. 
2. Return back to your routine as soon as you realized you overindulged. One overindulgence can lead to another and it can snowball out of control. As soon as you know you overate sugary foods, commit to starting the next day fresh and return to your healthy diet. Don't fret about what you did, just acknowledge that it happened and move on. 
3. Rethink sweet snacks. Sometimes, you just need a little something sweet--it's a natural craving. Before you indulge, take a few sips of water and think about the craving--why do you think you feel the way you do? If you still have the craving, indulge...but not in typical fashion. If you want something sweet, reach for a piece of fruit, sweet potato, carrot or a small piece of dark chocolate. These foods are not heavy with processed sugars and will help you retrain your brain.

Remember, treats are special, and should be treated as such. 

Need some more tips on how to keep sugar cravings at bay? Send me an email! 


The Rungry Health Coach

How to Write Goals You'll Want to Stick To

Setting resolutions at the start of the New Year can be a great way to both challenge and better yourself. But often, typically just a few weeks into the new year, even the best-intended resolutions fail. 


Writing Down

So, what can be done to make goals that you'll want to reach? What can be done so that in June, you'll smile at your resolutions that still need completing, instead of an eye roll?

It's all about creating achievable and specific goals that you can feel excited about throughout the entire year. 

1. Brainstorm. Sit down and write down anything you'd like to accomplish. It can be work-related or fitness-related. It could be in regards to cooking or keeping the house clean. A resolution doesn't have to be all about weight loss and quit smoking.
2. Write it down. After you created your basic list, start elaborating more on this list. When you write down your goals, you're more likely to stick to them. Describe your goal in specific terms and write them in terms of what you want. For example, "I want to do three consecutive pull-ups by March." Or, "I want to increase my personal workplace productivity by 20 percent in two months."
3. Tell someone. When you tell someone about your goals, it creates accountability. This person will act as a buddy and help keep you striving to your goal.
4. Break it down. Big goals can feel intimidating. Take "get healthier"--That's a really big goal. Although vague, this is a great starting point. Think about what actions you can take to achieve this huge goal--fitness classes, nightly walks, cooking at home, meditation, etc. Start getting specific in what you want to do, how you want to do it, and when you want it completed by.
5. Plan your first step...and take it. Achieving a big goal is all about taking small steps. Look back at Step 4 and see how you broke it down. Take a tiny step into achieving one of those small actions. In regards to being healthier, it could be registering for fitness classes or tackling cooking at home. 
6. Keep going. As much as we all love instant gratification, big goals don't happen overnight. It takes time...sometimes a lot of it. With every step you take, celebrate every accomplishment and use that as motivation to move forward. If you're struggling, ask people you know and trust their opinions and what they'd do next. Keep your list of goals near you, and re-read them as needed to stay motivated.
7. Celebrate. No accomplishment is too small. These mini-celebrations will help keep you motivated. Take time to enjoy it and thank those who helped you reach it. Think about all that you enjoyed, and what you can do to keep this progress going. 

When setting goals, keep them SMART.
Specific
Measurable
Attainable
Realistic
Timely

Need help with goal setting, or just have questions? Send me an email and we'll chat! 


The Rungry Health Coach

Three Tips for a Healthy Holiday

The holiday season is a time of sheer joy, but it's also a time of stress, indulgences and maybe a bit too much fun. It can be easy to succumb to holiday stress, eat a few too many desserts, and completely let healthy routines fall by the wayside.

AutmnTea-CardSize

But, with a few smart strategies, you can navigate everything from extra stress to extra desserts. 

  1. Bring a dish to share. Most holiday parties are potluck-style get-togethers, so bring a dish to share with guests. Brainstorm a savory main course option that you’d feel both comfortable eating and sharing with others. This ensures you’ll have something hearty to enjoy and help you stay away from mindless snacking later. Load up your dish with vegetables and protein like chicken, beans, quinoa, pork or beef.

    Do taste the other dishes that are available, but tread lightly around store-bought foods. Sample the foods that are homemade and made with an extra ingredient: love. As you make your way around the communal table, load up your plate with vegetables and fruits first, then add a helping of your dish, and try a small taste of one dessert.

  2. Stay active. Throughout the season, it’s important to stay active. Not only will physical activity help burn calories and rev your metabolism, but it’s also a great mood booster.

    If you’re new to exercise, start with 20 minutes of low- to moderate-intensity exercise like going for a walk or jog. Slowly start increasing the duration, as you feel comfortable. If you’re an avid exerciser, try not to stray away from your typical routine.

    Before a holiday party, assemble your family together and go for a nice jaunt outside. Or if the weather is particularly good, start up a game of touch football, tag or Frisbee. As the sun sets, explore the neighborhood and see the beautiful holiday light displays. Exercise doesn’t have to be in a gym or on a treadmill. 

  3. Practice gratitude. Although it can be a season of joy, the holidays can bring about stress. Before you shut off the lamp before bed, or just as you rise in the morning, take a moment to envision all that you’re thankful for. Whether it be your family, your career, your body or your furry friend, this sets a positive intention. Keep this growing list in the back of your mind, or write it down.

    Allow other forms of mindfulness into your day. If there is a particularly stressful moment at work, take a moment to walk away from your desk and center yourself. Shut your eyes and envision your gratitude list.

    Intentional breathing is also a great tool to create a more peace within the body. Shut your eyes and take slow and deep inhales through the nose, and exhale slowly through your mouth.

    Repeat this about five times. 
Need more help with party strategies? Let's chat

The Rungry Health Coach

Why You Should Eat the Yolks

During the 1990s, we waged an all-out war on fat.

Fat was the enemy. Fat was causing us to become obese, and ruining our health. Fat was clogging our arteries and raising our cholesterol. Soon, fat was omitted from cheeses, yogurts and every snack in between. We were told we needed more carbs and egg white were delicious. 

Egg Wrap (1)

Commonly-eaten foods were soon off limits, and were subsequently replaced with processed foods loaded up with sugars, salts and additives because they were lacking in fat. 

At the center of this war, was the lowly little egg. The white orb had been the center of controversy for some time, but this recent war on fat seemed to finally tarnish its reputation as being healthy. Yolks were full of fat and "bad cholesterol," so it was assumed that they would lead to our poor health. 

What we weren't told is that the egg yolk is one of the most nutritious foods on the planet, and should not be avoided. Healthy fats are needed in our diet for everyday functioning, and those yolks are important. 

When you're whipping up your next omelette, keep these considerations in mind. 

The yolk is full of dietary cholesterol, and that's a good thing. The bulk of an egg's cholesterol is found in the yolk, but dietary cholesterol does not pose a big threat to our health. What does make our  blood cholesterol skyrocket are foods containing trans and saturated fats. (High cholesterol is linked to conditions like heart disease.) Dietary cholesterol, such as what is found in eggs and meat, is needed to regulate our testosterone. Plus, the cholesterol in eggs actually helps lower LDL, or "bad cholesterol."

Many essential vitamins and minerals are found within the yolk. That little yellow dot within the white holds more than a pop of color. Within that splotch of yellow is nearly every essential vitamin and mineral our body needs. Yolks are one of the few natural sources of Vitamin D, and carry many B vitamins. Plus, the whole egg contains a protein punch--seven grams. 

IMG_1232

They're an easy and versatile food. Eggs can do it all. When they're not scrambled up next to a stack of whole-grain toast, they're sitting in a rich and bubbling tomato sauce. Eggs can be prepared in a number of ways--from boiling to poaching--and are great for breakfasts, lunches, dinners and snacks. The trick is in preparation. If you're going to fry your eggs, choose a quality cooking liquid like coconut oil, grass-fed butter or olive oil. If you've learned a lower-in-fat diet works for you, you can always poach or hard-boil them. 

You can tell a lot about a chicken from the yolk. After you've cracked your egg, analyze the yolk. Is it a murky yellow or a vibrant orange? The brighter and more orange the color, the healthier (and happier) the chicken. Free-range, organic eggs have been tested to be more nutritious than their conventionally raised counterparts. When fed a diet of corn feed, chickens can accumulate high pesticide levels from the feed itself--and usually the feed is made from genetically modified corn (GMOs). In an ideal world, the chickens are roaming around and able to forage for their food--that's what makes the yolks a deep orange.

And last but not least, brown eggs are no healthier than white eggs. Brown eggs just come from brown chickens. (I still have yet to figure out why some eggs are blue-ish, however.)

Need some new ways to whip up eggs? Check out my recipes

The Rungry Health Coach

8 Tips to "Healthify" Cozy Meals

As the mercury lowers, we all crave warm, stick-to-your-ribs meals. Mac and cheese, saucy noodles, chunky stews--they all foot the bill of comfort. Despite their popularity, these meals are often caloric bombs--full of calories that offer little nourishment.

Stroganoff

That doesn't mean you have to stop eating them, however.

These kinds of meals-curries, noodle dishes, soups and stews--can still rotate into your weekly meal plan, and you can feel good about serving them. All it takes is a new mindset and a few tweaks to amp up the nourishment in your favorite meals.
  1. Invest in a spiralizer. A spiralizer is a unique kitchen appliance that can turn your favorite fruits and vegetables into noodles (think zucchini, apple, potato, etc.). These noodles can then be easily substituted into your favorite recipes. While they don't strictly replace pasta, they're great at getting more nutrients into one meal.
  2. Reduce the cheese. Many recipes call for a lot of cheese, so try simply reducing the amount used. To boost health benefits, purchase cheeses made from organic milk (if it's available to you).
  3. Or, make your own non-cheese cheese sauce. Yes, that's a thing. Using a high-speed blender, you can make flavorful cream sauces using ingredients like white beans, soaked cashews, non-dairy milk or steamed cauliflower. (I've even seen queso made from eggplant.)
  4. Sneak in more greens. Greens like kale, spinach or arugula are incredibly versatile. They can easily be added to stews, soups and curries just before serving. Or, you can always add a bed of greens underneath your warm meal. The heat of your meal with naturally wilt your greens. 
  5. Stuff it full of veggies. This should come as no surprise, but add in extra vegetables into your favorite cozy recipes. Carrots, broccoli, cauliflower, bell peppers and sweet potato are all great additions to curry. Vegetable soups can be made with any veggies--the more the merrier! (And of course, opt for organic if possible.)
  6. Blend to create a natural thickener. We are drawn to these meals because not only are they comforting, they're thick and delicious. Thickeners like milk or flour usually get the job done, but you can try pureeing about 1/3 of your soup in a high-speed blender--before you add more tender vegetables like greens, peas or corn. Return the puree back into the soup and stir. 
  7. Use real butter. If you're going to use butter, use high-quality butter or ghee made from happy cows. Friends don't let friends use margarine--an extremely processed food made with hydrogenated vegetable oils.
  8. Use warming spices. If you're feeling cold, add more warming spices to your recipes. Cinnamon, ginger, turmeric, cayenne, cloves, cumin and more offer a host of benefits. Including adding a natural warming sensation in the body, these spices have anti-inflammatory benefits and hare full of anti-oxidants. 
Want more cozy meal ideas? Check out these recipes!

The Rungry Health Coach

What Are Healthy Fats

Fat gained a bad rap in the 1990s. It was during that time we were all lead to believe that fat made us fat. There was an influx of fat-free products and for years, many people bought into this myth.

We became more concerned with a product's fat content than its ingredient list. When a company removes fat, it often replaces it with processed sugars and other ingredients.

IMG_0540

But, we were lied to. We need fat to function. A diet rich in healthy fats can help prevent heart disease, keep hunger at bay, regulate blood sugar, and help some vitamins dissolve in the body. Fats are also needed in hormone regulation.

Are you a gym rat looking to improve strength and gain muscle? Eat more fat. Fats can elevate growth hormones, and speed up recovery time in between workouts. 

Looking to ease the symptoms of PMS or menopause? Eat more fat. Because fats help regulate hormones, they're ideal at establishing balance in the body. It also helps boost labido. (Bow chicka wow wow.....)

When it comes to things like yogurt or ice cream, fats provide the velvety mouth feel we've come to associate with both of these. Fats make things creamy and dreamy. 

There are fats that are better for us: omega-3, polyunsaturated, and monounsaturated. Despite this rage in low-fat diets, many people started eating the wrong kinds of fats--omega-6 and trans fats. These kinds of fats increase inflammation, and are often found in vegetable oils. (Think of all the fried food we consume as a nation....)

When consumed in too high of quantities, omega-6 fatty acids can block the positive health effects of omega-3 fatty acids. Excessive consumption of omega-6 fatty acids have been linked to cancer, arthritis and inflammatory diseases.  

So, what healthy fats should you add into your diet?
  • Avocado
  • Olive Oil/Avocado Oil
  • Coconut (Oil, Flour, Flakes, Shreds)
  • Fatty Fish
  • Nuts/Nut Butters
  • Seeds
  • High-quality red meats
Aim for a healthy fat at every meal and snack. Avocados pair wonderfully with eggs, and make luscious additions to smoothies. Hemp seeds can easily be sprinkled on salads, added in smoothies, or make a creamy base for dressings. Change out your cooking oil from vegetable/canola oil to olive or coconut oil. 

If you feel constantly hungry or unsatisfied after a meal, lower your consumption of carbs and add in a bit more fat. A healthy combination of fats, proteins and carbs should keep you full for hours until your next nosh. 

Experiment with how much fat you eat. Some people function very well on a high-fat, low-carb diet. However, when you're transitioning to eating more fat, you may feel some symptoms of your body adjusting. Brain fog, dizziness and headaches are all common as you transition to a higher-fat diet, for about two weeks. 

Want to learn more about fats and how they could affect you? Send me an email


The Rungry Health Coach

How to Prepare for Fall Running

Fall differs in so many parts of the country, but as autumn rolls on into winter, what seems consistent is the weather's inconsistency. 

It's cool (sometimes frosty or snowy!) in the mornings, and it tapers off to a mild heat in the afternoons. It may be breezy, or cloudy, or sunny, or rainy, or all of the above at the exact time.

Fall Running  (6)

This can make it hard to figure out what to wear for your run during the fall season. Runs lasting longer than two hours make is specifically difficult to plan ahead, because the temperature starting your run definitely won't be the same when you end.

  1. Check weather reports. This may seem like a no-brainer, but check the weather reports as your run approaches. Depending on both your schedule and the local weather report, you may need to switch around your run. Maybe you become a lunch-time runner, or morning runner. Maybe, you sleep in and run at night. 
  2. Dress in layers. Your arms, chest and hands can't tolerate cold as best as lower extremities, so consider wearing a base layer with a long-sleeve on top. Mid-length leggings for women are also a good option. If it becomes too hot during your run, you can easily remove the top. (You probably shouldn't remove your pants.)
  3. Wear a ball cap. Ball caps are great at both keeping the sun off your face and retaining some heat on your head.
  4. Wear bright colors. As the season drums on, keep track of time. Sunrise is later and sunset is earlier--meaning that's a whole lot of darkness. If you're running during a time when the sun is not out, be prepared and wear bright or reflective clothing. Bonus if you have a running light or vest.
  5. Consider doing a warm-up. Prior to venturing out on your run, bundle up and head outside. Do a quick jog around your block just to warm yourself up. Return home, strip off your unneeded layers, and carry on with the rest of your run. This tip can easily transition you into winter running. 
The weather may not be cooperating, but with the changing leaves and milder temperatures, it's too pretty outside to pass up. 

Need more running tips? Check these out!

The Rungry Health Coach

The Emotional Side of Counting Macros

Proteins, carbohydrates and fats (macronutrients) are the building blocks of a healthy diet. Dietitians, nutritionists, doctors and personal trainers often recommend eating a certain ratio of the three to meet nutritional goals.

For athletes, counting macros and calories is a tool to ensure the proper foods are eaten in helpful ratios to ensure muscle recovery and growth, and fat loss. 

I started counting my macros because I wanted to change my body composition. I enrolled the help of a dietitian, and gave her full disclosure about my disordered-eating past. I was hesitant about tracking my intake via an app, but I understood it would get me one step closer to reaching my goal. 

IMG_1347

My dietitian calculated what percentages of foods I needed to eat to meet my goals and to fuel my active lifestyle. I began to track and saw some results within the first few weeks. But, soon after, things became stagnated. My dietitian kept tweaking my ratios, I kept eating to meet those numbers and my body composition didn't budge.

I also became addicted to my tracking app. I was tracking my meals while cooking, and preparing for a new day by planning my macros and meals ahead of time. 

After doing this for over six months, I saw how unnatural counting macros was. While it may work for some people (body builders), counting macros is completely unnatural. 

IMG_0540

It also takes a lot of mental energy to continually track what goes on your plate and into your mouth. Eating an extra apple earlier in the day may throw off your macro count later in the afternoon. Guilt may set in. You shouldn't feel guilty for eating an apple. I'll repeat...YOU SHOULDN'T FEEL GUILT FOR EATING AN APPLE. 

The amount of fat you ingest at breakfast will dictate what dinner looks like. A higher-calorie lunch may throw off dinner. What happens if lunch isn't satisfying enough, and you need an extra snack. What will the rest of macro tracking look like for the day?

Counting macros also changes recipes. If you spend a lot of time fixating on nutritional information, you start to believe you can make a recipe differently. And so, you do. You later the sugar content to reduce the amount of carbs and added sugars. You decrease the amount of oil and add some extra applesauce...all in the name of making a recipe fit your macros. This alters taste, texture, and the end result. It also enables you to focus too much on ratios and not the overall taste of the end product. 

And going out to eat is next to impossible. 

For individuals who struggle with disordered eating, counting macros can be another form of food fear. It's this controlled environment where many of these individuals feel safest. While it may feel justifiable to track these macronutrients, it may be time to analyze what's the root cause of these feelings. 
IMG_0848

All of these considerations becomes exhausting. When you add in all the time glued to the fitness app, it takes up a lot of time and emotional energy.

The body is a remarkable computer and knows what it needs. Proper signalling can tell you when you're hungry, when you're craving fats or when your body is need of extra carbohydrates. 

To learn what ratios work best for you, you need to be willing to experiment. Some individuals thrive on a high-fat and low-carbohydrate diet, while others need the complete opposite. Or, maybe you feel your best when you rotate higher-fat to higher-carbohydrate days. Your exercise habits also play a factor into this equation. Long-distance runners need carbs, and body builders need carbs and adequate protein to build muscle.

I now wish I could unlearn the calorie, fat and protein contents of certain foods. As I reach for a hard-boiled egg, or scoop myself a cup of yogurt, the calorie designation is ingrained in my head. Calories matter, sure, but they're not the whole picture. Ingredients matter more.

Ready to reevaluate your relationship with food? Send me an email to set up a consultation today. 

The Rungry Health Coach

Five Foods to Crowd Out

Do you reach for a pop (or do you call it soda?) everyday? Do you love rich chocolatey treats, snack cakes or a beefy burger? What unhealthy foods commonly find themselves in your weekly diet? 

What were to happen if you removed them?

When people try "dieting," they often feel deprived of these foods and more. But, that's why diets don't work--deprivation. Fixation occurs and after not having a favorite food for so long, the mind snaps and a binge occurs. It's a vicious cycle, but successful weight loss-and the associated perks thereof--is based on sustainable healthy habits. 

Chocolate & Cookies

Instead of depriving yourself, switch your line of thinking to crowding out. Fill your diet with so many great-tasting foods that you'll completely forget about your old habits. 

We spend most of our lives trying to "fit in," and now we're going to "fit out." 

These are five common snacks and drinks that people have a hard time removing from their diet. Instead of removing them, just swap them for a more natural alternative! 

  1. Pop/Soda--Maybe you love the bubbles, the caffeine or the sweet taste, but the sugar-laden beverage offers zero health benefits. Before you pop the tab of your next can, try drinking a kombucha, bubbly seltzer water, fruit-infused water or maybe brewing some tea. While these are acquired tastes, your body will slowly adjust to their flavors. (They also have great health benefits!) Find a new beverage you love and use it as a replacement for your beloved soda.
  2. Beefy Burgers & Fries--There is nothing wrong with a quality burger--beef or otherwise. However, when your burger is coming from the drive thru of a local fast food chain and looks like a sad brown patty in between two floppy pieces of bread, that's when there is a problem. Replace your burger with a homemade burger made from organic, grass-fed meats. Organic meats taste better and are free of antibiotics often found in factory meat. Or, give homemade bean burgers a try. Instead of a white bun, try a whole-grain option, or place your burger on a salad. (Sweet potatoes also make great buns!) As for the fries, try baking sweet potato rounds or sticks in your own kitchen. Other vegetables that would make great replacement fries include beets, zucchini, turnips, parsnips, celariac and other root veggies. (And ditch the ketchup. Make your own using organic tomato paste and spices.)
  3. Chocolate--A healthy diet and lifestyle can absolutely contain chocolate. But, dark chocolate, made with 72 percent or higher of cacao is best. (Cacao is loaded with health benefits, and is cold-pressed. Cocoa is pressed at high heats eliminating any health benefits.) Also, read the ingredients and ensure there are no artificial ingredients. Stay away from white sugars, soy additives or milk. And when you find your perfect bar, try eating just a small square during one sitting. Savor it. 
  4. Brownies/Cakes/Cookies--Offices are notorious for having some kind of sugary baked good in the break room. When you're feeling low on energy, these options look good. But before you dive in, try picking up a granola or protein bar. These bars often rival the flavors of your favorite treat and offer a host of benefits. But, before you grab any bar that's 'cake batter' flavor, read the list of ingredients. Stay away from long lists of ingredients you cannot pronounce or any bar that contains more than 15 grams of sugar. Stick to bars that use whole foods and natural sweeteners. 
  5. Coffee Drinks--Coffee stirs up controversy every year. Is it healthy? Is it unhealthy? While coffee does offer health benefits, look inside your cup and analyze what's going into it. Are you addicted to the caffeine or the sugar that's hidden inside? Instead of pumping your daily cup full of sugar and dairy milk, try making your own latte at home. There you can control what exactly goes into it--pumpkin spice/real pumpkin, turmeric, nut milk, maple syrup, Ceylon cinnamon,...all of these ingredients can be found an retail grocer stores, and all of these offer a nutritional punch.
Need even more ideas and tips like this? Send me an email and we can work together! 


The Rungry Health Coach

In Defense of Ugly Produce

When you're surrounded by identical-in-length cucumbers, and tomatoes all of the same size and color, can be easy to forget that food isn't naturally magazine pretty. Fresh fruits and veggies are meant to have knobs, blemishes and odd growths. It's pretty common to see a lumpy carrot, a U-shaped cucumber or a bell pepper that's curved. There are some vegetables that come in two or three color tones, and many fruit and veggie varieties come in different sizes. 

IMG_0504

Pretty fruits and vegetables are a leading cause of food waste. People have become conditioned to expecting picture-perfect food--and both farmers and grocers have noticed. Six billion pounds of edible fruits and vegetables are wasted each year because they weren't pretty enough.

Let's repeat that again....

Six billion pounds of edible produce is tossed every year. 

Often times, the ugly produce doesn't even make on the truck to the grocer. It's left in the fields to rot. (Then also consider how much food is wasted because it isn't sold.)

So, what can you do about it?

Many non-profit organizations are siding with cosmetically-challenged fruits and veggies, and finding unique ways to get them into your fridge. There are a variety of delivery services that will send you weekly boxes of less-than-pretty foods. 

Visit your farmers' markets. When you shop local, it also helps. When you support your local farmer at the farmers' market or farm stand, you're buying directly from the farmer. Much of their bounty is imperfect and equally as tasty as its grocery counterpart. 

To reduce your food waste even more in the kitchen, meal plan. Meal planning keeps you and your family on track. When you plan a week's worth of meals and write down the necessary ingredients, you're stopping yourself from buying extra food that would ultimately get pitched. 

If you do buy extra, freeze it. 

If you want to stop the waste of vegetable scraps, freeze the scraps in plastic bags. Scraps like carrot peels, lettuce leaves, onion skins, etc., can all be saved and boiled down into a tasty veggie broth. 

As you shop the produce aisles, don't bypass the ugly or bruised fruits and vegetables. They're still edible, still flavorful and want to be eaten. 




Next