Frugal Friday: Taco Bell Value Menu Best Bets

Just in case you find yourself at a fast food drive thru this summer...

There's a new "Value Menu" at one of the top fast food chains - Taco Bell. If you can find a dollar in change in your car or in the bottom of your purse, you have enough dough to buy yourself an item on their value menu.

Here are the 4 more "healthful" options with the lowest in % calories from fat listed first:

• Bean Burrito (99 cents) with 23% calories from fat, 350 calories, 9 grams fat, 3.5 grams saturated fat, 8 grams fiber, 1190 mg sodium.


• 1/2 lb. Cheesy Bean and Rice Burrito (99 cents) with 38% calories from fat, 470 calories, 20 grams fat, 5 grams saturated fat, 6 grams fiber, 1390 mg sodium.


• Soft Taco (89 cents) with 40% calories from fat, 200 calories, 9 grams fat, 4 grams saturated fat, 3 grams fiber, 630 mg sodium.


• Cheesy Roll-up (79 cents) with 45% calories from fat, 200 calories, 10 grams fat, 5 grams saturated fat, 1 gram fiber, 490 mg sodium.

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Tea and Kidney Stones?

Photo Credit: chumsdock

Tea is often listed on the "avoid" food/beverage list for helping to prevent kidney stones. Someone who was told to avoid tea after a recent bout with kidney stones, asked me whether this includes ALL types of teas...

The reason tea is listed on the AVOID list for oxalate-containing kidney stones is because they are considered to be "oxalate-containing" beverages. But is there a difference in oxalate content between the different types of tea?

In a journal article I found, the researches tested an assortment of teas for oxalate content. They found that soluble oxalate contents of black tea in tea bags and loose tea leaves were 4.68 and 5.11 milligrams per gram of tea. Green teas and oolong tea had lower oxalate amounts, ranging from .23 to 1.15 milligrams per gram of tea. The oxalate content of the herbal teas they tested ranged from "not detected" to 3 milligrams per gram of tea.

Anyone with kidney stones should check with their doctor or specialist first, but it appears that herbal and green teas may be a great option (in sensible amounts) for someone who has a history of oxalate kidney stones but finds comfort and enjoyment in an occasional cup of tea.

[Asia Pacific Journal of Clinical Nutrition. 2002; 11(4): 298-301, "Charrier MJ et al. "Oxalate content and calcium binding capacity of tea and herbal teas"]

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A "Model" Way to Fight Anorexia

France joins the fashion fight against using "dangerously thin" models?

Add France on to the distinguished list of countries joining the worldwide drive to fight anorexia. Other countries, including Italy and Great Britain, have already taken measures to fight the promotion of excessively skinny top models. But Spain remains the country that has put the most money where their mouth is by banning models from their fashion shows whose bodies were under the BMI of 18.

Music to my ears...hearing the new report that some organizations representing fashion houses and advertising firms in Paris signed a charter of good conduct about using images that contribute to or promote extreme thinness. Those who sign the charter commit to "heighten public awareness about the acceptance of physical diversity."

What? Did they say "physical diversity"? Wow! Body diversity...what a concept (a way of thinking that I have promoted and written about for decades). Anyone who works out in the back of an aerobics or palates class (that would be me) can clearly see that body diversity is alive and well in America anyway. Even in a class of "fit" women, 50 women working out means 50 different and beautiful types of bodies. I've always said, "viva la difference!"

Anyway, now some French companies and organizations are seemingly singing a new tune. On a volunteer basis, however, people signing on are pledging to promote diversity in the representation of the body, avoiding all forms of stereotyping that can favor the creation of an aesthetic archetype that is potentially dangerous to youth.

But I always say, "actions speak louder than words." And according to one American teen model's account in June/July Teen Vogue, scary skinny is definitely NOT out of fashion, literally. Ali Michael recalls during her past trip to Paris that in fact she was told by runway decision-makers that she had "fat legs" and "huge ankles." Simply put, designers in Paris didn't want to work with Ali now that she was healthy.

What kind of precedent are we setting with this super skinny model standard? Two words - eating disorders. Ali admits in her Teen Vogue interview that most of the models she knows that are very thin have some kind of issue with food. Ali believes that if healthy sized models dominated the runways, the public would be much more accepting of and interested in the fashion world. I couldn't agree more Ali!

All the charter signing and mention of "physical diversity" is a step in the right direction. But changing the way the fashion world and specific designers think is altogether another matter.

Now, if we can only have a more realistically sized winner on America's Next Top Model. Now that I think about it, that is exactly what happened on the just-completed season of America's Next Top Model. The winner was Whitney, considered a "plus size" model on the show. I still can't figure out how she qualifies as a "plus size" when I believe she was wearing a regular size 10 on the show. Hey, Tyra, how about a show called America's Next Top Normal-Size Model?

The dialogue continues!

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• Build a Better Body Image - No Dieting Required
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Technorati Tags: body image, America's Next Top Model, anorexia, healthy diet

Taste Test Tuesday: CocoaRoast Almonds

I try to get a handful of nuts almost every day (I named nuts as one of the "synergy super foods" in my book, Food Synergy ) and I definitely like/need a tiny chocolate fix on some days (okay, most days). So when I saw the canister of CocoaRoast Almonds by Emerald, I thought they could come in handy as a nice snack.

I did like the roasted almond flavor with a hint of cocoa but I could also definitely taste the added alternative sweeteners, which I've got to admit bothered me a little, perhaps because I wasn't expecting it. They use the now popular combination of Splenda (sucralose) and acesulfame potassium.

Since cocoa powder is used, I asked the company to provide me with the amount of flavonoids per serving. Apparently the amount isn't significant enough to give out amounts or make a claim. To their credit, on the label they aren't boasting about the % of cocoa or the cocoa flavonoids either. "Dark chocolate flavor" is the only near mention on the canister.

Each serving will add a hefty dose of vitamin E to your nutrient totals though - 35% of the Daily Value.

The 7 ingredients are:

Dry roasted almonds, modified food starch (potato), natural and artificial flavors, cocoa powder (processed with alkali), salt, acesulfame potassium, sucralose.

Per ounce they contain:

• 150 calories
• 13 g fat
• 1 g saturated fat
• 3 g polyunsaturated fat
• 8 g monounsaturated fat
• 0 mg cholesterol
• 3 g fiber
• 1 g sugar
• 6 g protein
• 25 mg sodium

Bottom line: a serving of these almonds will contribute some vitamin E, a nice dose of monounsaturated fat, a few grams of fiber, some protein and with very little sodium.

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Frugal Friday: Two Cups of Green Tea for the Price of One!

Get the most from your green tea bag. I love my exotically flavored green tea bags and I pay about 8 dollars for a box of 20 tea bags. My current favorite is the "Tropical Green" flavor from Harney & Sons. It has a wonderful exotic flavor with an influence of pineapple.

Lately I've been getting 40 cups of tea instead of 20 for my 8-dollar investment by making my hot cup of tea (I steep it for about 1 to 2 minutes). Then I pour another cup of boiling water into a second mug and let the same bag steep for about 30 minutes. Later that day or the next, I add some ice and enjoy a nice glass of iced green tea.

It should work well with flavored black and white tea bags as well; you just need to find the right amount of time to steep the first and second cup so you get the flavor you want.

This saves me about $12 a month since I drink about 2 cups of green tea a day!

Got ideas for saving money? Visit our Saving Money message board.

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Eating Less Fat and Cholesterol

What are good substitutes for ham sandwiches, steak, and pizza if you are trying to eat less saturated fat and cholesterol?

I was asked this interesting question recently and wanted to share some thoughts on it. These are clearly favorite entrees for lots of people. When it comes to red meat and processed meat, how often you eat it and how big your servings are becomes key. For health reasons, we want to eat red meat less often (especially if we have it more than once a day) and we want the servings to be sensible when we do eat it (ideally 4-6 ounces of steak, for example or no more than 2 ounces of ham).

Beyond that here are some specific tips:

HAMMING IT UP
Some deli ham is actually pretty lean. A 2-ounce serving has around .4 grams saturated fat and 26 mg cholesterol whereas a 2-ounce serving of turkey breast lunch meat contains .2 grams saturated fat and 24 milligrams of cholesterol.

It's also nice to sometimes have vegetarian sandwiches like roasted eggplant or roasted bell pepper with mozzarella cheese, or one of my favorites - fresh mozzarella, topped with fresh basil, ripe sliced tomato and a splash of balsamic vinaigrette.

STEAK SAVVY
For steak, it's nice to go with fish instead of meat sometimes, but when you do have that beef steak, there are way leaner cuts to behold. These really take down the total fat, saturated fat and cholesterol!

For example, if you enjoy 4 ounces of top sirloin, trimmed of visible fat and broiled or grilled, it contains:

• 207 calories, 6.5 grams fat, 2.5 grams saturated fat, 65 mg cholesterol.

Compare this to richer cuts of beef:

• T-bone steak with 1/4-inch trim and broiled: 229 calories, 10.9 grams fat, 4 g saturated fat, 65 mg cholesterol.
• Rib eye steak, broiled, select, EVEN trimmed of visible fat: 261 calories, 14.5 grams fat, 5.6 g saturated fat, 109 mg cholesterol.

PIZZA PERFECT
There are also ways to eat a healthier pizza - opt for less cheese on top or use a reduced fat cheese when making at home, top your pizza with veggies and not meat. And if you buying your crust, choose a whole wheat one like Boboli's whole wheat pizza crust; if you are making one at home use 2/3 whole wheat flour and 1/3 white flour.

If you just switch to reduced fat cheese, you shave off quite a bit of saturated fat and cholesterol. Two ounces of part-skim mozzarella contains 144 calories, 9 grams fat, 5.7 grams saturated fat, 36 mg cholesterol compared to whole milk mozzarella which contains 170 calories, 13 grams fat, 7.5 grams saturated fat, 45 mg cholesterol.

An ounce of cooked sausage contains: 117 calories, 11 g fat, 4 g saturated fat, 22 mg cholesterol. Compare that to veggie toppings with contain zero saturated fat and cholesterol!

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Taste Test Tuesday: New Decadent (Dairy Free) Soymilk Ice-cream Substitute

I've tasted my share of non-dairy ice-cream substitutes over the years and most of them couldn't quite measure up to their dairy counterparts. But you don't even have to like the taste of soymilk to like this new brand. "I couldn't tell it was made with soymilk," notes my taste-testing husband. "I really like both flavors," concludes my teenage daughter after tasting the two flavors I brought home; Coconut Craze and Turtle Trails.

Organic Soymilk is the first ingredient followed by organic dehydrated cane juice for both flavors I picked up at my Whole Foods Market (which tends to have a vast selection of soy-based products). Then I starting the nutrition information label...The two Purely Decadent flavors admittedly aren't as low in fat and calories as the "light" ice creams I'm used to having in my freezer but they are BURSTING with fiber (around 5 grams per serving). They might also be a nice option for people who are avoiding lactose or are looking for decadent alternatives to the really high fat and high saturated fat ice-creams with 18 grams of fat or more per 1/2-cup serving.

They have some really interesting flavors to choose from and each flavor is lower or higher in total fat and saturated fats. Here are two of the flavors:

Turtle Trails contains 200 calories, 8 grams fat, 1.5 g saturated fat, 31 g carbohydrate, and 5 g fiber!

Coconut Craze contains 240 calories, 12 grams of fat, 4.5 g saturated fats (seems to be mostly from the coconut flakes and coconut oil added), 31 g carbohydrate, and 6 g fiber!

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Frugal Friday: Cheaper Pizza Lunch Packs

Pizza Packs at Half the Cost

I know those Pizza Lunchables are popular because I've seen them in all sorts of situations (from airplanes to soccer games). One of those "boxes" will run you about $2.50 on sale (regular price = $3.29).

While I was happy to see "pizza crust made with whole grain" written on the box and 3 grams of fiber listed on the nutrition label, I think we can do better than this in our own kitchen and save money doing it.

We can't easily replicate the mini pizza crusts they include, but what will work in their place are two 100% whole wheat mini bagels (Sara Lee) or one whole wheat pita bread pocket, available in several brands in most supermarkets.

The rest of the lunch pack is all about the toppings. You can spoon a tablespoon or two of bottled pizza sauce into a small plastic container and wrap 1/4 cup of shredded reduced fat cheese plus about 10 slices of less fat turkey pepperoni if desired in a snack size plastic bag or small piece of foil.

If you think ahead and pop a small 100% juice box into the freezer the night before, the juice box doubles as an ice block keeping the lunch cool through the morning at school.

Let's see how this homemade stacks up in price!

Homemade Pepperoni Pizza Lunch Pack

2 mini whole wheat bagels (they come presliced) = $.61
[The bag costs $4.00 and contains 13 mini bagels]

1/4 cup reduced fat shredded cheese = $.31
[Bag of shredded cheese with 2 cups costs about $2.50]

2 tablespoons pizza sauce = $.14
[16-ounce jar of pizza sauce contains 14, 2-tablespoon servings and costs about $2.00]

1 juice box (100% juice) adds about $.25 apiece

Total cost = $1.31

NOTE: If you add 12 pepperoni slices this will add about $.14
[A package of turkey pepperoni contains 21 servings of 12 slices and costs around $3.00]

The biggest nutritional bonus is that making your own pepperoni pizza lunch will double the fiber! If you use the mini bagel option, the lunch will contain 6 grams of fiber. This option will also trim off some grams of fat and saturated fat per serving as well.

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Are You Getting Creamed By Your Creamer?

Photo Credit: Colin and Sarah

A quick glance at the nutrition label of your non-dairy creamer initially gives you comfort...you see 10 calories and half a gram of saturated fat. Then a double take at the portion size brings you back to reality - one teaspoon!

Most of us use at least 1 tablespoon to cream our coffee. Do I hear 2 tablespoons? Next time you fix your cup of coffee, measure the creamer and find out for sure what your personal creamer serving really is.

I'm talking about the liquid non-dairy creamers that come in different flavors that you buy in the refrigerated section next to milk. If you go this route, it's important to check the ingredient list too, because some of the companies use partially hydrogenated oil which means trans fats are lurking too, along with saturated fat.

Two tablespoons of some of these creamers will add 40 to 80 calories and up to 2 grams of saturated fat and .9 grams of trans fat for every 2-tablespoon serving. If you are a "3 cups of coffee" type of person, this can add up fast in a bad way (up to 240 calories, 6 grams of saturated and 2.7 grams of trans).

What about the soy based or fat free creamers? They must be better right? Actually, most of them are! International Delight Fat Free contains zero saturated and trans fat and 60 calories for a 2-tablespoon serving. Silk brand liquid soy creamers add an average of 30 calories, around .5 grams of saturated fat and zero trans fat per 2 tablespoon serving. The flavored fat free creamers by Coffee-mate (French vanilla or hazelnut) are better than the original types though with 50 calories, .2 grams of saturated fat and .3 grams of trans per 2-tablespoon serving.

You can always try pouring in some fat free half and half. That will only cost you 20 calories per 2 tablespoon serving.

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Taste Test Tuesday: The Blue Box Goes 50% Whole Grain (Mac & Cheese)

I've learned over the years that people tend to prefer/like what they had growing up - even if it doesn't necessarily make culinary sense. For example, some people who were raised on macaroni & cheese from a box will actually prefer this to a homemade version. People I've met admit this is wacky but many claim, albeit jokingly, that there must be something addictive in that orange powder.

I must be immune to the power of the orange powder because I would definitely opt for homemade when given a choice, but I can appreciate the appeal of getting a box of this stuff for only one dollar! So, with all of these blue box mac & cheese fans in mind, I thought I would blog about Kraft's new whole grain option!

Kraft Macaroni & Cheese (made with 50% Whole Grain)

First, let me assure you since the pasta is only 50% whole grain, your family probably won't notice a big difference in taste. And while we are at it, let's take the fat and saturated fat down a notch by adding 1 1/2 tablespoons of less fat margarine (or whipped butter) instead of 3 tablespoons of stick butter or margarine.

Granted this is still a processed food/mix with ingredients like "yellow 5" and "milk protein concentrate", but you've at least increased the fiber and cut the fat in half...and that's a step in the right direction for all the people out there who can't let go of the blue box.

Each box makes 2.5 servings (1 cup each)

Per 1 cup serving (using fat free half and half and Land O Lakes Buttery Spread)

[Just the box + added ingredients = final total]

Calories 260 + 58 = 318
Fiber 5 + 0 = 5
Total fat 3.5 + 5 = 8.5
Saturated fat 2 + 1.3 = 3.3
Carbohydrate 49 + 1.5 = 50.5
Protein 8 + .5 = 8.5
Cholesterol 15 + 1 = 16
Sodium 590 + 74 = 664

NOTE: If you use whipped butter instead, all of the numbers will be about the same except the saturated fat will increase by about 1.7 grams and cholesterol by 12 milligrams per serving.

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