Document 34613

Wellness Newsletter
August 2009
Healthy Eating on a Budget
You don’t need to shop at expensive health food stores to eat well. Follow these simple
steps to save money and splurge on nutrition:
Go generic. Generic or store brands offer great savings and
typically are just as nutritious.
Buy in bulk. Lean meats and poultry can be divided into
individual servings and frozen. Rice, beans, oatmeal, nuts and
other grains cost much less than prepackaged products. Buy large
bags of fruit instead of individual pieces by the pound.
Cook and store in bulk. Make dishes on the weekends that you
can eat during the week, or freeze and use them later.
Pick your protein wisely. Look for lean meat, poultry and fish on
sale, and freeze for later use. Beans, tofu and eggs are excellent
protein choices and can be good alternatives to pricier animal
protein (meat).
Be season-savvy. Seasonal fruits and vegetables taste best and are
often much less pricey than imported out-of-season varieties.
Consider reduced-price produce. It’s usually only a day or two old
and can be a good bargain if used quickly. Visit local farmers and
ethnic markets for cheap and fresh produce.
Convenience counts. If you find your fresh produce often going
bad, try frozen varieties. Look for products packed in their own
juice, or made without salt or sugar. Stock up on low cost staples,
such as brown rice, barley, dried or canned beans and whole-wheat
Plan ahead. Menu planning will help you reduce any waste of
produce and other fresh foods. Shoppers without a list tend to buy
more food, especially of the snacking variety!
Don’t go to the store hungry. You will be more tempted to
indulge in items that are unhealthy and more costly.
Limit junk food. Use the money you save to buy healthier snack
items like fresh avocados, luscious grape tomatoes and crunchy
apples. All these are delicious and totally natural.
Jane Harrison, RD
Pack it up!
‘Knot’ Funny
A backpack can be a great accessory to take along on a
summertime hike, bike ride or vacation. Just be careful of how
much you carry, and how you carry it.
Wear both straps. Using only one strap causes one side of
your body to bear the entire weight of the backpack, which can
increase your risk of muscle strain.
Wear the backpack over the strongest mid-back muscles.
Your bag should rest evenly in the middle of your back. Adjust the shoulder straps to
allow you to put on and take off the backpack without difficulty, and to allow your
arms to move freely. If your backpack has them, use waist or chest straps to help
transfer the weight.
Lighten the load. You should fill your backpack to a weight equal to 10-15 percent
or less of your body weight. Pack heaviest items closest to your back to help balance
the load.
Illinois State Board of Education
True or False?
Bulletin Board
Check out:
for recipes and
information geared
toward eating on a
The compound that makes
raspberries red also may help
keep blood vessels healthy.
True – Raspberries are red because of
anthocyanins, antioxidants that have been
associated with improved blood vessel
function. They are also loaded with vitamin
C, and are high in fiber.
You don’t have to be exercising to get a leg cramp.
How many times have you awoken from a deep
sleep with a painful charlie horse? Here are some
ideas that may help you avoid nighttime leg cramps:
• Don’t tuck in bedclothes; give your feet room to
move. Sleep on your side or stomach, with your
feet hanging off the end of the bed.
• Avoid high heels, as well as completely flat
shoes. Choose a comfortable shoe with a low heel.
• Massage and stretch your calf muscles in the
evening, before going to bed.
• To relieve a cramp, flex your foot upward,
pointing your toes toward your knee. Or, grab your
toes and pull them toward your knee. Massage your
calf. Walk around. Applying heat may also help.
Try these stretches to limber up your calf muscles:
• Place your toes on the edge of a step and lower
your heels, allowing your body weight to stretch
your calves. Hold the railing for balance.
• Stand facing a wall, two to three feet away, with
your feet perpendicular to the wall and one foot
forward. Lean forward, with your forearms against
the wall. Straighten your rear leg, and stretch your
heel to the floor. Hold for
10-30 seconds, then switch
legs and repeat.
UC Berkeley Wellness Letter