Author Archives: Kristin

10 Tips for Successful Meal Planning

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  1. Just get started! Any plan, regardless of how good or bad it is, is better than having no plan at all. Have a list of meals on your fridge so you don’t find yourself scrambling at 4PM wondering what will be for dinner. It’s a lot easier planning the week’s meals on a lazy Sunday than the day of.
  2. Review the week’s sales flyers. Planning your meals around those items will really help make your grocery trip more cost effective! If the local grocery store is having a sale on chicken breast, put chicken parmesan on the menu. Reviewing the flyers helps ensure you take full advantage of your store’s sales cycle.
  3. Start your shopping list during the week by writing down items you need. Keep a tally of the things you need so you won’t forget them on shopping day.
  4. Shop around the edge of the store. These tend to be the fresher, less processed items. It’ll save you some money and you’ll have better nutritional options in those areas. There are healthy options all throughout the store, but they tend to concentrate on the edge of the store.
  5. Don’t bring your kids if you can help it. Grocery stores are designed to appeal to children, they keep all the sugary cereals and all the sweets at their eye level so they can beg and plead for them. If you can help it, and we know it’s not always easy, try to go without them.
  6. Keep your normal meals and create new meals by tweaking ingredients a bit. With pasta, for example, buy whole wheat instead. When thinking about rolls or biscuits, try making your own using whole wheat flour.
  7. Cook ahead of time. Whether you make a couple of meals to freeze for busy nights or just make extra to freeze half, it’s wonderful to know there is a home cooked meal sitting in the fridge or freezer. It’s a lot easier to defrost and/or stick something into the oven than to make a meal entirely from scratch! Another tip, make four loaves of bread at a time to freeze so that you could save money in that way.
  8. Do what you can ahead of time. This kind of sounds like the one above, but here we are talking about the daily preparation. For example, if you are having vegetable medley roast with steak, wash and cut the vegetables in the morning and marinate the steak so that everything is ready to go into the oven that evening. You might be much more motivated in the morning and then you don’t have to think about it all day.
  9. Use leftovers! Whether you rethink them and use them to create a new meal or just eat the same thing twice, this saves so much money! We recommend that you even write leftovers into your meal plan each week. If you hate eating leftovers, but often have food leftover from your meal, just start making less at each meal. This way, it’s helping the environment as well as your pocket book. Learn how much your family really eats.
  10. Have fun and keep it flexible! A meal plan is supposed to be helpful to a simple and peaceful home, not an extra burden.

Source: Jamie Ussher

To Happy, Healthy Living!

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Keep Your Veggies Fresh Longer

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It is often hard to keep those delicious summer vegetables fresh before you get a chance to use them all up however here are some tips that will help!

  •  As soon as you get home from the market, take pre-washed leafy greens out of their containers and throw away any bruised or spoiled pieces.
  • For unwashed greens, separate leaves and bathe them in several changes of icy cold water with a bit of vinegar or lemon juice to add crispness. Let the dirt and grit sink to the bottom. Spin the leaves dry and if you’re not using the leaves immediately, air dry them on a paper towel. Then, wrap and store the leaves in a clean, perforated plastic bag in the crisper section of your refrigerator.  
  • If your salad vegetables come home from the market wet, be sure to pat dry with paper towels before layering in plastic bags and placing in the crisper section of your refrigerator. 
  • Store root veggies unwashed. Potatoes and onions should be inspected for spoiled or moldy pieces and kept in a cool, dark, well-ventilated spot. Other root veggies can be stored loose in the crisper or in plastic bags.
  • Tomatoes — technically fruits — should remain on the counter to maintain flavor. Refrigeration can make them mushy. If you need to ripen them, place in a paper bag at room temperature. 
  • Remove mushrooms from the container and clean them individually with a damp paper towel. Dry them carefully, and store inside a paper bag — but don’t put them in the crisper; it’s too cold. A regular shelf in the fridge will do.
  • Certain veggies, like corn, will taste best if you cook and eat them the same day you buy them.
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Arugula and Apple Salad

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Arugula and Apple Salad
By A Nutritionist Eats
WebMD Recipe from

Shake up your regular salad by adding this tangy vinaigrette to fresh arugula greens and crisp Granny Smith apple slices. The result is the kind of salad that can make you forget about dinner. The kind of salad that people return to for seconds. The kind that has stray fingers wandering into the bowl after everyone is stuffed hoping for one last flavor-soaked slice of apple.

1 Tbsp dijon mustard
1 Tbsp agave or honey
1 Tbsp apple cider vinegar
1 Tbsp olive oil
1 granny smith apple, thinly sliced
6 cups arugula greens

Whisk dressing ingredients together and toss with arugula and apple slices. *Tip: after tossing everything together, stuff 1 portion of greens in a mug or cup and invert on plate for a fancier presentation.

Total Servings: 4

Nutritional Information Per Serving
Calories: 75
Carbohydrates: 10.4 g
Cholesterol: 0mg Fat: 3.8 g Saturated Fat:0.5 g
Fiber: 1.4 g
Sodium: 51 mg
Protein: 1.0 g

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3 Fruit Facts!

  |  in Nutrition TipsNo Comments

It is finally that time of year when we can enjoy all of the wonderful fresh fruits that are stocked in our gardens, the local farmers markets and the grocery stores. Below are 3 fruit facts that we wanted to share with you. Next week we will share Veggie Facts.

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.

One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.

A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.

To Happy, Healthy Living!
The MedSave Wellness Team


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Mindless Eating

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Mindless Eating: What comes to your mind when you hear this phrase?  Your mad dash out the door in the morning?  Standing up eating, while feeding the kids?  Eating snacks while enjoying a movie?  All of these scenarios can lead to unnecessary intake of calories and ultimately, weight gain.  There is a lot of research on mindless eating, which shows that people really do not simply eat because they are hungry and we lose sight of our hunger and fullness cues in this fast paced society.  Make it your goal to MINDFULLY EAT!  This means enjoying every calorie and listening to your body.  Some simple steps to MINDFULLY EAT include:

  • Only eat in one area of your house, specifically your kitchen/dining room table.
  • Portion out snack foods into small bowls and put the container away before sitting down to enjoy the snack
  • If you must eat on the go, set yourself up to succeed by packing fruits, vegetables or 100 calorie packs of nuts.  If you drive thru somewhere, limit your food choices to 500 calories or less for a meal and 200 calories or less for a snack.
  • If you eat at a restaurant, divide your portion in ½ and ask for a “to-go” box BEFORE starting to eat (or share a meal!)
  • Do not let yourself eat in front of the TV/Computer or at your work space. 
  • Ask yourself: “Do I need this?” and say “STOP!” out loud if your snacking is getting out of hand.
  • Drink water.  Often, our brain can mistake thirst for hunger.

Hope these tips help! If anyone else has tips that keep them from mindless eating..please share by leaving a comment.

To Happy, Healthy Living,
Kristin Klinefelter, MS, RD, LD

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Try the 80-20 Rule

  |  in Nutrition TipsNo Comments

Something that you will often hear me tell my clients is “Portion Control!” Measure out your portions. Today, portion sizes are often tripled in size. Think about when you order pasta at a restaurant. You are often served a heaping bowl that could easily satisfy you for 3 meals. How about the last time you picked up a muffin at a bakery or coffee shop? Our portions can easily get out of control so please keep in mind the simple tip below. This tip can save you from putting on additional pounds over the year.


Americans are conditioned to keep eating until they’re stuffed, but residents of Okinawa eat until they’re 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don’t miss it. (WebMd)

To Happy, Healthy Living!
Kristin Klinefelter, MS, RD, LD

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