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How To Get Your Money’s Worth In Nutritive Value

How To Get Your Money’s Worth In Nutritive Value

Your mission, should you choose to accept it, is to get the most nutritious food for the least money. These foods are important tools in accomplishing that mission.

Notice that most of them are available on the perimeter of your grocery store and that I have separated them into departments.

WARNING: Your grocery dollar will self-destruct in 8 seconds if you don’t shop wisely.


If you follow a low-carb, high-fat and protein diet like Atkins or Primal eating, the dairy section is a wonderland of decadent choices for you. Heavy cream, sour cream, cream cheese, hard cheeses. Yum! But bear in mind that these delights can be pricey and be sure to follow portion guidelines. Let’s not get too carried away. If you follow a more traditional diet, treat yourself to:


The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein and, like any dairy food, is rich in calcium and contains zinc and riboflavin. Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice.

You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings, stuffings and spreads. Yogurt can replace heavy creams, sour cream and whole milk in a wide range of dishes, saving scads of fat and calories.

You can substitute half or all of the higher fat ingredients. Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a baked potato instead of piling on fat-laden sour cream.

Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself. Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable sweet treat.

Cottage Cheese

Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetables such a scallions and chives for extra zip.

To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.



White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.


The health benefits of fish are greater than experts imagined – and they’ve always considered it a health food.

The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight eating seafood.

As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol.


A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.

Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.

Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meat loaf hold together.

Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.

Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.



These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.

First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner …

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Essential Tips For Comparison Shopping on Women’s Clothing

Essential Tips For Comparison Shopping on Women’s Clothing

There is a large variety available in women’s clothing. All women carry different kinds of clothes like jackets, dresses, formals, colourful and bright tops, jeans, skirts and anything else that the fashion industry can launch in the market. With so many brands available and many fashion companies manufacturing women clothing the options have become too many and too confusing because of which tips for comparison shopping on women’s clothing becomes important.

It in no way implies that a person who can shop well is the same person who shops a lot. This person will be the one who has the eye for the best deals, best clothes at discounted prices and right combinations. One needs to know basic tips for comparison shopping on women’s clothing in order to compare clothes in fashion houses so that they are able to make use of the best offers available and are not over charged.

When one carefully looks in the stores they realize that the variety available in women’s clothing is amazing. There are various kinds of tops available with different patterns and neck lines. Some are bright and very casual whereas some are extremely classy. The variety in all women’s clothing is available. Due to this it becomes important to compare before one starts buying clothes and thus in order to compare well one should know the essential tips for comparison shopping on women’s clothing. One can also find good deals at the end of season sales and in the off season times also one can get great deals.

One can always wait for the discount season to buy all kinds of clothes especially the ones which are not used very regularly like gowns and woollens. Important tips for comparison shopping on women’s clothing are these which tell people to wait for discount seasons to shop well and compare clothes. Women’s shopping is all about timing and selection. A person with many years of experience in shopping can easily to compare the clothes and also their prices along with the brands. There are thousands of colours and fabrics available, along with multiple brands, different styles and patterns. With the variety one can easily be impulsive and end up buying something which is not worth the price it is coming for. Thus one needs to compare clothes and ensure that the decision they take is good and worth every penny.…

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Online Grocery Shopping – Your Favorite Supermarkets at Your Fingertips

Online Grocery Shopping – Your Favorite Supermarkets at Your Fingertips

Buying groceries could be a time-intensive experience, not to mention nerve wracking if the superstore is crowded and the lines are long. But thanks to the arrival of corner store shopping on the web, purchasing your groceries and household supplies is increasingly easy. With the easy click of a mouse and a comparably shorter period of time, you may have your food shop shopping done quickly and efficiently over the Net. Another advantage to purchasing groceries on the web has them delivered right to your step, dumping the job of carrying cumbersome packages from your auto to your house.

Many shops and net companies like have latterly started the capability for the purchaser to get their groceries over the web. One such superstore is Waldbaum’s. Waldbaum’s offers you the choice of home or business delivery, or in-store pickup. So long as you’ve got a Waldbaum’s comparatively close to your area, you can shop Waldbaum’s online, using all the same sales and specials you may find in their stores. You can even use your Waldbaum’s Price Card if you have one, that will also allow you to view recent purchases and select them for speedy repurchasing. Grocery shopping at is as simple as perusing the aisles at the superstore, but with the added convenience of not needing to leave your house. Simply click the desired section, like dairy, produce, meats, health & beauty, etc, and simply navigate through the sub-categories to make your purchases.

You will find product outlines and nutritive info for all selections, making any shopping choices even less complicated.

Dependent on what time you do your food store shopping on the net, you may also have your groceries delivered that very same day.

Other shops that offer online grocers shopping are Shoprite, Safeway, Vons, Ralph’s, and many others. Be certain to take a look at your local food shop’s internet site to work out if they also offer simple online corner store shopping. has for a period of time offered a massive choice of connoisseur food items on its site, sold through independent outlets.

But lately, narrated and implemented its own online food store. As continues to add new items to its grocery each day, you will be certain to find masses of your fave foods. You can navigate through ‘s online food store through particular classes, further broken down by hottest items or price, if you need. offers many items at an enormous discount, but you will find that many of its items are offered in large quantities sizes, like a Costco or Sam’s Club shopping experience. also offers nothing in the way of perishable items, but you can always purchase perishables through the independent outlets selling groceries on , but doing so will add more delivery charges to your order. For simplicity and savings, online food shop shopping is great alternative option to wasting precious time in crowded shops. Whether you shop for groceries through or your local online shops, you can be certain to enjoy some additional spare time and relaxation.…

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The Best Sneaker In Obsidian And Grey

The Best Sneaker In Obsidian And Grey

Have you ever thought how cool it would be to be a shoe designer? I know I have. A shoe designer has the ability to impact the sneaker world for years with his designs. Not always, but sometimes a shoe designer will create an epic sneaker that will last for decades. It’s got to feel pretty good to be one of the select shoe designers that can say that they had that kind of impact on the sneaker world. Nike shoe designer Bruce Kilgore is one of the few that can say he feels pretty good. He feels pretty good knowing he designed perhaps the greatest sneaker ever made. That’s because Kilgore designed the epic Nike Air Force One.

The shoe that Kilgore created back in 1982 continues to be one of the most popular men’s sportswear shoe. Originally released as a basketball shoe, the Air Force One has become the most popular casual shoes of all time. This shoe was the first Nike shoe to ever use the famous Air technology. The shoe that was named after the aircraft used by the President of the United States. The shoe that has been released in over 1900 colorways making it virtually impossible to determine how many editions of it exist. The shoe that has spawned many imitators but can not be duplicated. If you are Bruce Kilgore, that is plenty to feel good about.

The newest colorway of the Air Force One combines Obsidian and White on the premium leather upper. A neutral grey is featured on the Swoosh and heel counter. The classic Air Force sole uses Obsidian and White as well. This is just another sharp looking colorway in the long line of releases of this epic shoe. Each month seems to bring at least two new editions of the greatest shoe ever made. Each one also seems to impress. The classic design that Kilgore created back in the early 80’s is absolutely timeless and allows for a endless number of epic colorways.

Obviously, not every shoe designer creates one of the most epic sneakers every made. And, the Nike Air Force One is epic. Kilgore was able to create a masterpiece due to a combination of talent and good luck. Of course, we know what the definition of luck is. Luck is when hard work meets opportunity. Kilgore’s talent and hard work just happened to meet the right opportunity. And the rest is history.…

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Save Time Grocery Shopping Online

Save Time Grocery Shopping Online

We all have to eat to stay alive that is a given. And we usually go to a grocery store to buy our food products. But with grocery shopping online growing from a $1 Billion dollar industry to a predicted $85 Billion dollar industry in 5-7 years there has to be something that is drawing millions of people to the Internet to grocery shop online.

Studies have proven that the second most hated thing to do is to go grocery shopping. The last thing that you want to do after a hard day at the office is to spend valuable time fighting crowds at the deli counter or stand in line for what seems to be an hour before you can check out with your food products. Then it never fails that someone forgot to put a price tag on an item and they have to call for a price check that takes even more time, and now you have everyone standing behind you staring with smoke coming out of their ears.

Not much fun if you ask me. Not to mention the time lost that you could be spending with your family or loved ones. The best alternative is to do your grocery shopping online. The world has finally realized that it is very possible to have online grocery distributors with food warehouses just like any other products that you can order online. Easy online check out options for quality food products just like you would find at any quality grocery store in your local area.

These online grocers have the latest technology that once an order is placed a computer generated order sheet pops over to the warehouse and in most cases gets processed almost immediately. Your order is then checked for accuracy and placed on the dock ready to get shipped out by various distribution companies such as any other product you would order online. Your chosen online grocery order usually arrives at your door in a matter of days. All you have to do is put the grocery products on the shelf and they are ready to go.

Online grocery shopping is very easy to do and a lot of people are discovering that it is a very efficient way to grocery shop. You usually can not order products such as meats or anything that needs refrigeration unless you are close to a distribution warehouse and the company delivers in your general area. But with all the advantages that grocery shopping online has over standard grocery stores the idea is surely catching on with people who would have never given it a thought just a few short years ago.…

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Now Get Groceries At Your Doorstep With Online Grocery Shopping

Now Get Groceries At Your Doorstep With Online Grocery Shopping

Internet is coming up or rather has already come up as a whole new world. It is the new ‘shopping destination’ for most. People are moving from traditional to online in every aspect of life. This is because everything is so convenient and just a few clicks away.

But few are still vary of online grocery shopping. They probably have never thought of it or have not been provided with this service yet. Those who have the option do not want to opt for it. Let me tell you all the benefits of online grocery shopping.

• You can stay well within your budget. In a store, there are all possible smells and signs to entice you into buying more, more and some more. Ultimately, you spend more.

• On an average, a shopper handles a product 8 times from the time he/ she lifts it off a store shelf up to placing it in his/her cupboard at home. This is not such a good idea if the shopping weighs a few hundred kgs.

• You don’t need to stand in long queues carrying all that weight.

• Time is of prime importance these days and everyone has such a busy schedule. Hours of shopping in stores can be toned down to just a few minutes. For an amateur online shopper it could be anywhere around 30 mins and gradually you could advance to barely 5 mins. That is hardly anything compared to putting away time specifically for grocery shopping when you have to do it the traditional way.

• You would have to come from a long hard day at work and then go shopping for groceries and again come home and cook it (tiresome isn’t it?). The best part of online grocery shopping is getting it delivered right to your doorstep. You could order from work or even home and have it ready when you get it back.

• This especially works at places where the weather is to severe. You don’t have to shovel tonnes of snow, get soaked in the pouring rain or scorched by the hot sun.

• Many stores give you an option to pick a time frame when you want your shopping to be delivered to your home.

• You save on fuel!! What could be better!!

• The delivery is FREE. Well, most of the time it is free. But, even if it is charged a very minimal amount is taken as delivery charges.

If all of these aren’t reason enough, then you are seriously missing out. Online grocery shopping is the best and most convenient thing to do.…

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Meal Planning 101

Meal Planning 101

If you’ve never meal planned before you may wonder what it is, how to do it and why you’d want to. Here’s the quick and dirty details on the benefits of meal planning, and how I do mine.


I can easily prepare meals in advance, and prepare more than one meal at a time. This saves a lot of time and allows me to have most of my meals made or prepped well in advance.

I save money by planning my meals based on what’s on sale and using up what we have in the house.

I always have everything I need to make dinner on hand.

I let each of the older kids pick an entree; they love being able to make a decision and looking forward to ‘their’ meal helps get them through ones that aren’t their favourite.

Having a plan allows me to serve my kids a whole foods based diet; no scrambling at the last minute warming up processed food.

Dinner time is less stressful, and we eat on time.


I do a two week menu plan, but lots of people do one week at a time and that’s fine too. Even if you start out with a Monday-Friday plan and wing it on the week-ends, you’ll still save time, money and energy.

Tools: Meal Repertoire, Master Shopping List, Flyers, Notepad (electronic or paper. as you like)

Step 1: Inventory

I do a quick inventory of the cupboards and freezer. I make a note of what we have a lot of, so I can choose a meal that uses that ingredient. I also note what staples we are low on. I usually bake 2-3 times a week, so I check my baking supplies too. This is a very informal process, and I’ll often have the kids check while I sit and take notes. As I’m choosing my meals I’ll have them check to see if we have the ingredients

Step 2: Select Meals

Using the information from the sale flyers, our inventory and our family schedule, I select 10-12 meals from my Meal Repertoire. Wondering what that is? It’s just a fancy term for a great big list of things we like to eat for dinner. I have about fifty dinners on ours, which I keep in a spreadsheet. I simply copy and paste onto my meal plan, easy-peasy! The actual menu planning portion takes me no more than 5 minutes. We have pizza every Friday, and sometimes we’ll eat a previously prepared meal from the freezer or I’ll plan for leftovers, so usually I am shopping for ten meals.

Step 3: Prepare Shopping List

Using my Master Shopping List – a list of things we buy on a routine basis, which saves me from re-inventing the wheel every time – I make our shopping list. I remove anything that we don’t need this trip, and add any staples we are low on. Then I go through my menu and add the ingredients I need to buy. Since I know my grocery store very well, I can generally write this list in order of the aisles without even thinking about it.

And that’s it! The whole process takes me about half an hour start to finish, just enough time to savour a nice hot cup of coffee. It’s actually pretty relaxing, and it’s fun to get the kids involved.

Why I Do A Two Week Meal Plan:

Curious about why I do two weeks at a time instead of one? Think that’s a little too Type A for you, too much work, or that you’ll never be able to pull it off? Here’s why I [usually] do two weeks at a time:

It does not take twice as long to plan, shop or prep, which saves me valuable time

I save even more money by making fewer trips to the grocery store

When I switched from every week to every two weeks, my primary motivation was saving time. Planning two weeks only takes a minute longer, I just pick 12 meals from my repertoire instead of 6. I was spending about 90 minutes a week shopping, plus time to put away, wash fruit and vegetables, prep for meals, etc. All told I was spending three hours every week-end taking care of the groceries. When I switched to every two weeks I found that at most it takes an extra thirty minutes, and depending on the day, no extra time to speak of. On average I save at least two hours a month, which is totally invaluable to me.

In addition, I was pleasantly surprised to see that I was saving approximately $50 a week on groceries just by making fewer trips to the grocery store. This bring my already moderate grocery …