Dave Shaw: How much does healthy eating cost?

Article from: NZHerald lifestyle written by Dave Shaw

The food we put in our supermarket trolleys will ultimately decide the health of our families and ourselves. The problem is, the price of food and not the quality is the major dictator of what shoppers pull off the shelf.

What food goes in the trolley defines the health of your family. Photo / Thinsktock

It seems the percentage of every family's income that is spent on good food has become far less than 50 years ago, yet at the same time, more is being spent on cheap, calorie dense, nutrient poor options. We are essentially using our health as payment for foods that will lead us to an early grave.

It is driven by our desire for a good bargain. The more we can get for our dollar, the better off we think we are. But nutritionally speaking, that's not at all true. Finding the balance is crucial.

Wholefoods like fruit, veg, meat, fish, poultry and nuts are typically the more expensive items in the supermarket. Per calorie, they provide the most nutrients and are considerably more satisfying than many heavily processed foods - so you end up eating less, feeling better and are better able to maintain a healthy weight.

Which suggests, the cheapest calories in the supermarket tend to be the most fattening. Not good news when you consider the obesity epidemic.

Most New Zealanders are not in need of more calories, but rather more nutrients - ideally from wholefoods. And although these can cost a little more than their processed counterparts, you get far more essential nutrients for your money when you choose to buy quality over quantity.

We should not be leaving the supermarket with a truckload of empty calories, but rather a car load of essential nutrients.  There is no such thing as a free lunch. The less we spend on good food now, the more we will spend on health costs down the road.

This may be the cost of health, but it doesn't have to be any more expensive than what you spend now. 

Here are some cost-nutrient comparisons to consider next time you shop.

Chicken ($10-15 for size 18) vs Chicken Pies ($1.29 for a 170g pie)

Chicken is generally affordable and incredibly versatile. I find the best deals come in the frozen section. A full roast for only $10 is a steal and it can be used for at least three family meals - start by feasting on a roast, use the left overs for sandwiches and the remaining carcass for a soup. Chicken pies on the other hand are just as cheap, but you're essentially paying more for nothing. Pies contain less protein, less essential minerals like iron, more fat and have to undergo more processing before they are deemed edible. Your better off buying the real deal.

Potatoes ($1.69 for 1kg) vs Potato Chips ($5 for 3 x 150g bags)

Potatoes are a staple in most Kiwi diets, but we are starting to eat more of them in the form of chips. Real, wholesome potatoes are cheap, nutritious and filling. Whereas chips are fattening, unsatisfying and considerably more expensive - a burden to your health and wallet. You are essentially paying more for things you don't want - salt, fat and flavourings. Why not make your own oven-baked chips, they are far better for your health and the kids love them.

Oats ($3.99 for 1.5kg) vs Cocopops ($5.99 for 650g)

Oats top my breakfast cereal list. In fact, they are the only item on the list. Other breakfast cereals tend to be high in refined wheat, sugar, salt, fat and additives. And when you consider their hiked up price, you may need to question what you're really paying for. On the other hand, whole oats are cheap, filling and packed full of fibre and protein. They last for ages and are a great option for those cooler mornings.

Let's start shopping wiser and stop falling for the tricks of the supermarket. Remember, if you buy it, you're more likely to eat it. So make your supermarket trolley a fortress against foods that should remain on the shelves.

10 Top Tips to slow down and enjoy life

It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Time flies by, especially in today’s fast-paced world. Check out these tips to help you slow down - enjoy life and focus on the most important parts of your day.

1. Take the time to prioritize daily objectives. Then focus on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once.
2. Cut personal Internet use by half. Technology has become a major element in most of our lives. Social networking, email and web surfing can cause our minds to lose focus and wander through hundreds of topics, thoughts, and ideas. 
3. Enjoy nature. Make time to take a 5 to 10 minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.
4. Eat slower. A lot of us tend to speed through meals missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies.
5. Connect with family and friends. We all try to make a considerable amount of time to spend with close friends and family. We discuss life events and exchange stories – but how often do we catch up while truly listening and connecting? Put away the cell phones and steer clear of noisy environments. Connect on a deeper level.
6. Make time for yourself. When did you last spend valuable time with yourself? Take a time to read a new book, watch a favorite movie, or cook a new recipe.
7. Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
8. Take the scenic route. Next time you’re driving somewhere long distance – take the scenic route. Driving through open paddocks, mountains, or viewing a city skyline can be very relaxing.
9. Sit for a moment with your eyes closed when you start your computer. Even just pausing for a few moments can set the tone for the rest of your day. Take a few deep breaths before jumping into your day’s tasks.
10. Remember your goals and aspirations. Each morning when you wake up, take a few moments to think about your life goals and aspirations. Recall the milestones you have already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.

Banana Choc smoothie - surely too good to be nourishing !

This is a great smoothie to whip when you are having one of those I need something sweet afternoons, this is my go to recipe when I feel like a chocolate fix but are wanting to be healthy, yes healthy food can be yummy to !!

Combine ...

1/2 cup of milk 
1 banana
1 1/2 teaspoons of dutch cocoa powder
1 tablespoon of chai seeds
2 dates (to sweeten) 
around 1/2 cup of ice

Blend until smooth! 

If you don't want to use Dutch cocoa powder simply use some raw cacao powder (to be extra healthy, you will find cacao powder at your local Organic Store). 

These quantities are for one serving  -

Date Paste - A natural sweetener

Date paste is one of the healthiest and most economical sweeteners you can make at home. Plus it is so easy and quick to make.

Makes about 2 cups

INGREDIENTS
450g pitted dates
3/4 cup water
1 tsp pure vanilla extract
1/4 tsp Himalayan salt

INSTRUCTIONS

• Pack your pitted dates real tight in a glass jar.
• Pour the water over the dates, cover and let soak overnight.
• After the dates have soaked, transfer the entire content of the jar, including the water, to the bowl of your thermomix or food processor.
• Add vanilla extract and salt and process for 5 - 8 minutes or until really smooth and creamy.
• Transfer back to the glass jar and place in the fridge where it will keep for about 3 months.

What foods can I use Date Paste in?

Any liquid sweetener (honey, agave nectar, maple syrup) in most recipes can be replaced with date paste. I have used date paste in pretty much everything.

How much date paste should I add to my recipes?
If you are making baked goods I would replace the liquid sweetener (ie honey, maple syrup) with exactly the same amount of date syrup as it may alter the consistency if you change the quantity of wet ingredients. However for other recipes you might be able to experiment with the quantity a bit more. For smoothies and recipes where it’s easy to adjust the amounts I would just add the date paste to taste. The date paste is watered down with water so it may not be quite as sweet as other sweeteners, so you might need to add more if you want it a bit sweeter.


Nutritional snapshot:
Dates contain loads of vitamins and minerals such as calcium, iron and magnesium and are great for constipation and weight loss.

Post work out Smoothie to jump start recovery & to restore

Post workout smoothie ! 

Smoothies are an excellent go-to food to replenish the body after a tough workout. 

High in protein and healthy fat (use a natural peanut butter, that contains no additives) this hunger curbing recipe makes for a hearty breakfast, lunch, or after-workout boost.

If you are dairy free just swap out the milk and yoghurt for a non dairy alternative. Try other nut butters such as cashew butter (my favorite). You can add ice, to make a cooler, thicker smoothie. 

Nourish Perks

Banana - adds additional fiber, as well as potassium, manganese, and vitamin B6

Yogurt - adds probiotics, which promotes healthy digestion because of the flora that it encourages in the digestive track and provides calcium and extra protein.

Cinnamon - helps control blood sugar and stimulates brain activity

Honey -  high in antioxidants and immune boosting compounds

Peanut butter - Vitamin E, Vitamin B3, Vitamin B6, Folate, Magnesium, Copper, Manganese. There’s also a decent amount of Vitamin B5, Iron, Potassium, Zinc and Selenium in peanut butter.

Hummus

This is the best homemade hummus ever ! Making my own hummus has been a bit hit and miss until our awesome foodie friends came to the rescue, not only did they bring and cook a super yummy dinner, they showed me how to make their hummus ! Yum !!  we will now be feasting on hummus.  Once you have a basic recipe it is so easy to mix it up a bit by adding roast pumpkin, kumera or eggplant etc (just cook a bit extra when cooking dinner). 

Ingredients 

300g chickpeas (cooked)

2 cloves garlic

Lemon juice from 1-2 lemons 1/2 cup approx 

2 tablespoon tahini 

1 teaspoon salt

Pepper to taste (three grinds) 

80 ml olive oil 

1 teaspoon cumin ground 

1/4 cup water approx. to get the right texture

Method 

Blitz the garlic first, then add all the remaining ingredients except water, blend till smooth, add water if required (I added 40 water)

Check taste and add more lemon juice, salt or cumin if required (I didn't add anything extra) 

Enjoy !! 

Nourish Snapshot

Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. It also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.

Hummus is packed with nutrients that can contribute to a healthy lifestyle. Include this in your diet by using it as a:

• spread on sandwiches and wraps
• dressing to your salad or pasta
• dip for raw vegetables
• side dish for main courses

Beetroot and Carrot Salad

This is one of my favourite salad recipes and is always a hit with family and friends. It is such a simple, tasty and nutritious side dish that goes well with almost any meal. I really recommend you give it a go and experience the benefits of these incredible ingredients for yourself! I have no doubt it will soon become one of your favourite salad recipes too.

I have also included some of the numerous amazing health benefits of carrot and beetroot below, to boost your enthusiasm to try this recipe and others like it.

INGREDIENTS
1 large peeled whole beetroot
1/2 C shredded coconut
2 peeled carrots
1/2 C organic raisins
1 T Raw honey

INSTRUCTIONS
Warm honey in saucepan on low heat to melt. Grate beetroot and carrot or place in Thermomix and pulse to desired consistency.
Mix honey, beetroot and carrot with shredded coconut, raisins
Serves 4

Nourish Snapshot - Beetroot

Beetroot is related to Chard, Spinach, Sugar Beets and Quinoa. Originally only the leaves were used for culinary purposes, while the roots were kept for medicinal use.

The numerous health benefits of Beetroot include:

·        They are one of the best bodily cleansers – they dissolve and eliminate acid crystals from the kidneys

·        Build strong blood

·        Detoxify the liver and gallbladder

·        Contain iron which cleanses blood cells and helps to wash away fatty deposits

·        They stimulate lymph fluid – for detoxification

·        They lubricate the intestines and are recommended for constipation

Nourish Snapshot - Carrot

The abundance of health benefits of carrot, include: Detoxifying, alkalinising, cleansing, nourishing and stimulating to almost every body system

·        They are great for the liver and digestive tract

·        Helping kidney function

·        Help to balance the endocrine and adrenal systems

·        Increasing bulk elimination from the colon

·        Rich in Beta Carotene, a strong antioxidant and the precursor to Vitamin A

·        Beneficial for the eyes

·        Improves the immune system, by helping it to produce ‘killer cells’

·        They contain an oil that helps to kill parasites and unhealthy bacteria

There are many more benefits to eating carrots, but the above list is enough in my book and they are readily available, cheap and make a great on the run snack. I will often prepare a container full of sliced carrot (kept in the fridge wrapped in a damp clean tea towel) ready to grab as a snack.

Give this salad recipe a try and please let me know how you get on – or if you have any other recipe suggestions for these two wonderful ingredients!