Category: Saving $$

Your Guide to Preventing Food Waste: Part 2

5/19/2020

Get More From Your Food!

In last month’s first part of Your Guide to Preventing Food Waste, you learned about food dates, food safety, and foods that last longer. This month you’ll learn even more tips to get the most value from your food. We'll explain how to store foods so they don’t spoil, how to use every bit of the food you buy, and how different forms of food can help you prevent waste and save money.

Store Food Properly

Food can spoil quickly if it is not stored properly. Follow these tips to be sure that your food stays fresh and safe longer.

Cool quickly. Get perishable foods into the refrigerator or a cooler as quickly as possible.
Organize your pantry and fridge. Keep older items in the front. This will remind you to use them first. Remember FIFO (first in, first out).
Avoid the refrigerator door. Try not to store the most perishable foods in the door of the refrigerator. The temperature in the door changes more frequently and is warmer than the shelves or the back of the fridge.
Freeze foods. Freezing stops bacteria from growing and will make foods last for months longer. This is an especially good tip for any fruits and vegetables that are about to go bad. Once frozen they make a great addition to a smoothie or a soup.
Keep air out. Store foods in air-tight containers. For packaged foods like cereal, remove as much air as possible before sealing the bag tightly with a clip.
Pay extra attention to fruits and vegetables. Find Helpful Tips for Green Leafy Vegetables, learn to store fruits and vegetables with this guide (PDF) from HalfYourPlate.ca, and see the videos below to Save Your Greens and Regrow Your Greens.

Food Storage Chart

Keep this helpful 1-page Food Storage Chart (PDF) on your refrigerator. It serves as a great reminder of how long you can safely keep some of the most perishable foods.

Eat All Parts of a Food

One of the best ways to prevent waste is by eating every bit of a food. Here are some suggestions:

Make a simple Veggie Pesto with leftover green tops.
Toast stale bread or cereal and use as breadcrumbs.
Wash potatoes well with a veggie brush, and then eat the skins.
Compost the skins of other fruits and veggies to help perk up plants. Learn how to compost here.
Don’t be scared of bruised fruit! Cut off the brown parts, the rest is usually delicious. Brown bananas are especially tasty when frozen and used in a smoothie like this Mango Banana Smoothie.

Explore Foods in All Forms

Fresh foods often taste best, but as you already learned last month, they don’t last very long. That’s where frozen, jarred, and canned foods really come in handy. If you follow this blog you know that we especially LOVE frozen fruits and frozen vegetables without sauces. They are convenient, inexpensive, and filled with nutrients.

When using canned foods, keep in mind they tend to be high in sodium (salt). Look for reduced sodium canned soups and vegetables. Rinse canned foods like tuna or vegetables to remove the extra sodium in the brine. Choose canned or jarred fruits without added sugar, and rinse those options as well to cut back on the sugar.

Find Even More Ideas ...

How to Use Fruits & Veggies that are about to go Bad

Save Your Greens

Regrow Your Greens

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Parks in Hartford Offer Free Activity

2/25/2020

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Hartford parks provide a great opportunity to be active all year long. You won't need fancy equipment or a gym membership. Just grab a pair of comfy shoes and a water bottle and you can start walking on one of the many safe trails today.

The parks are fun for everyone! Parents and sports fans will enjoy all of the great playgrounds, pools, and ball parks.

Following are our 8 favorite Hartford parks for walking and playing for FREE in Hartford. Want a handy resource to take with you? Download our Hartford Parks Guide (PDF).

Bushnell Park (Downtown)

See monuments, artwork, sculptures, and a 100-year-old carousel as you walk through Bushnell Park. For the kids, there is an awesome playground! This park also hosts many great events throughout the year to get you moving. In the winter, Winterfest Hartford offers free ice skating, skate rentals, and lessons. Beginning in May, there are free tours of The Soldiers and Sailors Memorial Arch, Historical Park Tours, and Lunchtime Tree Tours. Visit: BushnellPark.org for more information.

Address: 99 Trinity Street, Hartford, CT 06103
Parking: Metered parking available along the edges of the park Monday-Friday 8 AM - 6 PM. All other times parking is free, including weekends.

Colt Park (Sheldon-Charter Oak)

Located in southeast Hartford, this park is a great place to take the kids! Take a walk around the track or play handball, racquetball, soccer, baseball, softball, or football on one of Colt Park’s many sports fields. Younger kids will enjoy exploring playscapes and swing sets. In the summer months, enjoy cooling off in the park’s outdoor swimming pools and splash pads.

Address: 106 Wethersfield Avenue, Hartford, CT 06114
Parking: Available on Morris Street

Elizabeth Park (West Hartford)

Be sure to visit this park in the warmer months when flowers are in bloom. Take a walk through the park or play a game on the tennis courts, basketball courts, or ball fields. There’s also a playground for children to enjoy. Our favorite way to exercise at Elizabeth Park is Walk with a Future Doc! This walking group is a fun, free, and safe way to get active, learn about health, and meet new friends! Check out the Walk with a Doc, UConn School of Medicine Facebook page for upcoming walks.

Address: 1561 Asylum Avenue, West Hartford, CT 06117
Parking: Available for free throughout the park.

Goodwin Park (South End)

Home to a fitness circuit, basketball court, playscape, tennis courts, walking trails, swimming pool and spray pad, Goodwin Park is a beautiful place to get active in Hartford!

Address: 1192 Maple Avenue, Hartford, CT 06114
Parking: Available at 128 Goodwin Park Road and 17 Ridge Road

Hyland and Rocky Ridge Park (Frog Hollow/Behind the Rocks)

Feeling competitive? Grab some friends and get a game of basketball, soccer, baseball, or tee-ball going at one of Hyland and Rock Ridge Park’s many sports fields. Kids will love this park for the playscape and splash pad!

Address: 355 New Britain Avenue or 75 Zion Street, Hartford, CT 06106
Parking: Available at 359 New Britain Avenue

Keney Park (North End)

There is so much to explore at Hartford’s Keney Park! Go for a walk at one of the many fitness and walking trails. You can also play cricket, tennis, baseball, softball, tee-ball, basketball, and disc golf here. Explore the park with this beautiful Keney Park Tour from our friends at the Keney Park Sustainability Project.

Address: 280 Tower Avenue Hartford, CT 06112 (additional entrances on Windsor Ave, Greenfield St, and Ridgefield St)
Parking: Available at 500 Vine St, 244 Greenfield St, and 112 Ridgefield St

Pope Park (Frog Hollow)

Located in the Frog Hollow neighborhood of Harford, you can play basketball, baseball, softball, or soccer here! Kids will love the playscape and spray pool. Speaking of pools, Pope Park has indoor and outdoor pools so you can swim anytime of the year. Pope Park is also home to the Samuel V. Arroyo Recreation Center. The City of Hartford Recreation Division has info on pool hours and free classes like Zumba, Afro-Latino Dance, and Boot Camp Fitness.

Address and Parking: 30 Pope Park Drive, Hartford, CT 06106

Riverside Park (Downtown/North Meadows)

Get out for a walk on Riverside Park’s paved walkways or 4.5 miles of unpaved riverfront trails! You will also find playgrounds, a cricket field, and volleyball court. Watch for free yoga classes and other fun activities on the Riverfront Recapture Facebook page! Learn more about Riverfront Recapture at Riverfront.org, where you will find other recreation opportunities including Charter Oak Landing.

Address: 20 Leibert Road, Hartford, CT 06120
Parking: Available at 57 Leibert Rd, plus lots of free, off-street parking within the park.

Hartford Park Resources

All parks can be reached via the Hartford City Bus system. For more info, visit CT Transit at CTTransit.com
Follow what is happening in Hartford parks on their, View from the Parks Facebook page
Find maps and more at Hartford.gov/parks
For healthy activities around Hartford, visit the City of Hartford Recreation Division.

See our Free Health Events in CT calendar for even more great ways to be active throughout CT!

*Hartford map modified from HartfordInfo.org.

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Weight Loss on a Budget

1/27/2020

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The number one question we get through our Ask a Nutritionist form is, “How can I lose weight?” It is a tricky question since there is no one right answer. Every person has his or her own special needs.

What we do know for sure - you don’t need a fancy meal delivery service, or a special diet plan to lose weight! Healthy weight loss comes from a little knowledge, and a lot of dedication. Below we’ll share some of our favorite, free tools and tips to help you meet your personal weight loss goals while saving money.

Know What You Need

The first step in managing your weight is knowing how many calories your body needs. Your own personal needs are based on your age, sex, height, weight, and how much physical activity (exercise) you get daily. You can find your healthy eating style using the MyPlate Plan. For a quick estimate, you can use our “Calories Needed Each Day” guide.

Maria's Weight Loss Plan

To understand how the MyPlate Plan can help you lose weight, let’s look at Maria:

Maria is a 44 year-old woman. She is 5 feet tall and weighs 135 pounds. She currently does not get much physical activity. She would like to lose weight, so she has more energy to play with her granddaughter.
According to Maria’s MyPlatePlan she needs 1800 calories to maintain her weight, or 1600 calories to get to a healthy weight.
By following the suggestions on her personalized MyPlatePlan, Maria can slowly lose weight to meet her goal.

Keep Track

Once you know what you need to do to lose weight, you need to make sure you do it. That means keeping track of what you eat and drink daily. You can do this by using your MyPlatePlan. You can also write it down in a daily journal, or in the notes of your phone. If you enjoy technology, the free Start Simple with MyPlate app or MyFitnessPal app may work for you.

Eat Regular Meals and Snacks

Your body is not meant to go without food for long. It’s a good idea to enjoy meals every 4 – 6 hours with small snacks in between (every 2 hours). This keeps your blood sugar steady and prevents hunger from causing you to overeat.

Fill Up on Fiber & Protein

Another tip for preventing hunger is to choose healthy, filling foods. Fruits, vegetables, whole grains, and beans contain fiber. These foods fill up your belly and keep your blood sugar steady. Protein also helps to keep your blood sugar level and prevents cravings. Adding a protein-rich food to every meal will help you eat less. Fill up on the following healthy foods:

Fruits and Vegetables - Half of the foods you eat during the day should be fruits and vegetables. Some great examples of filling fruits include apples, berries, oranges, bananas, pears, and melon. Fiber-rich veggies include leafy greens, broccoli, cauliflower, green beans, onions, okra, and celery. See Vegetables the Easy Way and 14 Tips for Using Canned & Frozen Fruits for more ideas.
Whole Grains - Brown rice, whole wheat pasta, whole grain bread, quinoa, oats, and popcorn are a few of the filling whole grain foods. Find more Whole Grain Tips from ChooseMyPlate.gov.
Lean Proteins – Chicken, turkey, fish, tofu, nuts, beans, eggs, and lentils are some of the healthiest protein foods. See the Cheapest Protein Foods and Save Money with Plant Proteins for more inspiration.

Snack Healthy

Snacks tend to have a bad reputation. That’s because many of the packaged foods we call “snacks,” like chips, cookies, cakes, are loaded with sugar, salt, and too many calories. To learn what makes a great snack see our Healthy Snacking Tips guide. You can also pick from our Healthy Snack Recipes, or explore 13 Homemade Snacks.

Drink Water!

We’ve talked about this on the blog before (here, and here, and even here). Water is the best choice in drinks. It doesn’t have calories which means you can drink as much as you want. Some studies have even shown that drinking water before meals helps to reduce your appetite. Besides, when staying active, it is important to get enough water so that you keep hydrated. Aim for 6-10 cups to day. Learn more at Water First for Your Thirst.

Move More

Don’t forget to move as much as you can! The more you move, the more calories you burn. Plus, all that movement helps to build muscle which helps to burn even more calories. Talk about a win/win!! Find lots of ideas on ways to get more activity in your day on the Move Your Way website. Keep it fun so you'll stick with it. Play with your kids, take a walk with a friend, or follow along to an exercise video on your phone.

For more fun ways to be active, check out our Free Health Events in CT calendar. There you will find activities like hiking, dance, yoga, and Zumba near you. And, watch for next month's blog where we uncover some of the best places to walk or hike in Hartford.

A Note On Weight

It's always a good idea to discuss your weight loss goals with a trusted physician and/or dietitian. They will know more about your personal health and physical abilities. Also, when losing weight, slow and steady is best. Fad diets that promise quick results often lead to weight gain. Lasting weight loss takes time. You can do it!

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4 Sneaky Sources of Sugar

10/24/2019

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Oh sugar – why must you taste so good? The sweet taste of sugar makes us want to eat more. This can lead to weight gain. In addition, sugary foods contribute to tooth decay and other health problems, plus they are low in nutrients. What a letdown!

We all know that junk foods like cake, candy, ice cream, and cookies are high in sugar. However, there are healthy foods and drinks that are surprising sources. Let’s uncover where sugar is hiding, and find low sugar solutions that will help you eat well and spend less.

4 Grams of Sugar in a Teaspoon or Packet

1 teaspoon of sugar is the same as 1 packet. They both have around 4 grams of sugar. Thinking about packets or teaspoons is a good way to visualize how much sugar you are getting. Most of us eat much more than we realize. See "Added Sugar" for a printable guide.

#1 - Fruit Juice

It’s made from fruit so it seems healthy. While it does have vitamins, even 100% fruit juice is high in sugar. How much are we talking? One cup of orange juice contains a whopping 26 grams of sugar – that’s almost 7 packets (teaspoons) of sugar!

The Low Sugar Solution: Eating a piece of fruit is a much better choice than drinking the juice because you also get filling fiber. If you love juice, try to limit yourself (and your kids) to ½ cup per day. If you love fruity flavors, try unsweetened flavored waters and seltzer, or add a squeeze of lemon or lime to your water. For even more tasty suggestions see: “5 Simple Drinks”

#2 - Sweetened Drinks

Juice is not the worst offender when it comes to sugary drinks. Most sweetened drinks we buy have way too much sugar – much more than you would ever add yourself. Here are some scary examples:

Bottled Coffee Drink : 9 1/2 ounce bottle = 124 grams of sugar = 31 packets
Soft Drinks / Soda: 20 ounce bottle = 65 grams sugar = 16 packets
Flavored Milk: 16 ounce Chocolate Milk = 54 grams sugar = 13 ½ packets
Bottled Iced Tea: 16 ounce bottle = 48 grams sugar = 12 packets
Sports Drinks: 16 ounce bottle = 28 grams sugar = 7 packets

The Low Sugar Solution: Make water your first choice for drinks. You can also buy and order drinks plain (i.e. black coffee, plain milk, and unsweetened tea). If you are craving sweet, add the sweetener yourself and taste as you go. Aim for just a few teaspoons (packets) of sugar or honey to start, and try to reduce your intake over time while your taste buds adjust. To flavor milk, add chopped fruit and blend into a fruit smoothie. Or, use 100% cocoa powder instead of chocolate syrup or drink mixes to make a healthier chocolate milk.

#3 - Flavored, Sweetened Yogurt

Like fruit, milk and other dairy products have natural sugars. As a result, when dairy products like yogurt are flavored and sweetened the sugar content skyrockets. For example, a small container (6 ounces) of strawberry yogurt has 28 grams of sugar, which is like adding 7 teaspoons of sugar.

The Low Sugar Solution: Buying plain yogurt and adding fresh fruit such as ¼ cup of strawberries will help you save over 4 teaspoons of sugar, bringing your total down to just 10 grams! If you desire more sweetness, add a drizzle of fruit preserves or honey, or a sprinkle of brown sugar. Add vanilla extract or cinnamon for even more flavor without adding sugar.

#4 - Sauces

One of the most shocking places that sugar shows up is in condiments and sauces that don’t even taste that sweet. Here’s the lowdown on the sugar content found in some popular brands:

Barbecue Sauce: 2 Tbs = 15 grams sugar = 3.5 packets
Spaghetti Sauce: ½ cups = 12 grams sugar = 3 packets
Ketchup: 2 Tbs = 8 grams sugar = 2 packets

The Low Sugar Solution: Read food labels, paying close attention to “Added Sugar”, and choose brands that are the lowest in sugar. Perk up foods with herbs and spices like garlic, onion powder, and oregano, which are naturally sugar free. Use vinegar for dipping fries or fish sticks. Vinegar is also a great way to thin out ketchup or barbecue sauce so you can use less. Try other condiments like mustard, salsa, hummus, or tahini, which add flavor without a lot of sugar.

The Good News About Reducing Sugar

In addition to saving calories and improving your health, there is another major advantage to lowering sugar intake. You can actually save money too! For instance, ditching a daily 20 ounce bottle of cola will save you $13 dollars AND 1667 calories in just one week! Drinking water, making your own tea or coffee, and buying plain, unsweetened foods like yogurt and milk all add up to savings for your wallet and your waistline.

Find More Tips and Tools for Lowering Your Sugar Intake Below:

A Guide to Added Sugar

No Added Sugar Recipes

The Truth About Juice

Water First For Your Thirst

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<<Previous

SNAP4CT Blog

Your Guide to Preventing Food Waste: Part 2

Get More From Your Food!

Store Food Properly

Food Storage Chart

Eat All Parts of a Food

Explore Foods in All Forms

Find Even More Ideas ...

Save Your Greens

Regrow Your Greens

Parks in Hartford Offer Free Activity

Bushnell Park (Downtown)

Colt Park (Sheldon-Charter Oak)

Elizabeth Park (West Hartford)

Goodwin Park (South End)

Hyland and Rocky Ridge Park (Frog Hollow/Behind the Rocks)

Keney Park (North End)

Pope Park (Frog Hollow)

Riverside Park (Downtown/North Meadows)

Hartford Park Resources

Weight Loss on a Budget

Know What You Need

Maria's Weight Loss Plan

Keep Track

Eat Regular Meals and Snacks

Fill Up on Fiber & Protein

Snack Healthy

Drink Water!

Move More

A Note On Weight

4 Sneaky Sources of Sugar

#1 - Fruit Juice

#2 - Sweetened Drinks

#3 - Flavored, Sweetened Yogurt

#4 - Sauces

The Good News About Reducing Sugar

Find More Tips and Tools for Lowering Your Sugar Intake Below:

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