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Truly Healthy Shopping & Cooking

April 10, 2019 By Beth Nydick Leave a Comment

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Truly Healthy Shopping and Cooking – For Those Who Don’t Care to Do Either!

I’m sure this is true: when you read blogs and cookbooks written by culinary health gurus about how to prepare healthy, it can be a bit intimidating and overwhelming. But we are different, the videos are easy to understand and recreate. And perhaps it’s also true that spending time in the grocery store is not your favorite pastime, either.

Maybe so, but the fact is, you’ve got to shop and cook in order to eat well. Although shopping and cooking are admittedly not as easy as zipping through the drive-through and unwrapping a hamburger, doing these things doesn’t have to be a chore. It can easily become part of a pleasant routine that will add years to your life and life to your years!

STEP ONE – THE GROCERY STORE

A routine can make all the difference. If you want to get in and out of the grocery store in as little time as possible – pushing a cart loaded with nutrients and short on calories – here is a basic game plan:

· If they have the option, get a smaller cart. Really, you won’t be buying as much food as before since lots of it will be fresh. The smaller cart will signal when you’ve likely bought enough.

· Shop mostly around the perimeter of the store. The processed, bad-for-you foods are generally in the aisles – with a few exceptions.

· Learn where the beans and whole grains are (oatmeal, whole grain rice, quinoa, millet, etc.), as well as any raw nuts, seeds, nut butters or all natural jams you might want to stock up on. You might prefer the convenience of a jar of all natural salsa, bean dip, or hummus. Strategically plan your visits to the sections where you can load up on natural sweeteners like maple syrup and stevia extracts, herbal teas and spices. Other than those items, you don’t need to hit the aisles.

· Start in produce. If possible, try to get to the farmer’s market as often as you can to stock up on local produce. But if that’s not an option for you, start your shopping trip in the produce section, and focus on colors and deals. Colors are indicative of various nutrients, and the more colors in your basket, the more variety of essential nutrients you’ll put in your body. Make sure your basket is at least halfway full with produce, leaving the other half for everything else. This ensures that your diet is rich in nutrients.

· If you want bread, get it from the bakery department, NOT in the aisle. Make sure it’s a genuine whole grain loaf – you can usually find several varieties baked fresh right there in the store.

· If you buy animal products, look for free range poultry and eggs, and lean cuts of grass-fed beef and fresh never frozen fish.

· Lots of people find that skipping dairy products altogether leads to amazing improvements in their health, and there are plenty of alternatives out there that might surprise you. Unsweetened almond or cashew milk is a great choice if you tolerate nuts; others prefer coconut milk or hemp milk. If you do opt for dairy products, try to get whole food versions, and even raw milk-based products were available, with as few additives as possible. 

· The frozen food section is one aisle you can shop, and it’s your friend! Stock up on vegetables and fruits here for times when you might be short of the fresh variety. Frozen fruits and vegetables are just as healthy as the fresh kind – and in some cases, even have their nutrients better preserved. Other finds in this section would be the live sprouted grain bread, such as Ezekiel and Food for Life.

STEP TWO – THE KITCHEN

Again, no one way of eating works for everyone. But if you don’t like to cook, it makes sense to put some of your meals on autopilot, with a little “cooking” as possible. Here are a few suggestions:

· Breakfast: One large green smoothie (made with six cups of leafy greens, three bananas, and a 16 oz bag of frozen berries), one slice of Ezekiel raisin toast with a dab of clarified butter, one cup of chai tea with almond milk and sweetened with Stevia extract. Not your style? Have whole grain oatmeal, sweetened with a little maple syrup and sprinkled with cinnamon, or a bowl of quinoa with almond milk, topped with blueberries.

· Lunch: One large green salad, throw everything you have in the refrigerator. Replace the old sandwich with some carrots, celery, and falafel chips, served with hummus, or a handful of raw nuts mixed with raisins and dates.

· Dinner: Watch the videos and learn seven meals you can rotate throughout the week, such as a vegetarian bean chili or lemon chicken thighs, a black bean and salsa tortilla wrap, roasted eggplant, zucchini, and squash, or a mushroom, onion, and bell pepper omelet with roasted red potatoes. Meals like these call for simple chopping, baking, or stewing, and are easy to put together in 15 minutes or fewer.

· Dessert: Yes, you can have dessert! Have a little dark chocolate infused with almonds and orange, a maple syrup-sweetened cinnamon rice pudding, a frozen banana based mango ice cream, or avocado chocolate mousse. It’s not hard to find very simple recipes for these treats on our site, and since there are so few ingredients, you’re doing your body good!

Find the simple but tasty meals that work with your routine, put as much on autopilot as you can, and you’ll be amazed by what food can do for you. Look for our Grocery Shopping List on the button below!

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Hi! I'm Beth! Blue Barn Kitchen is a health focused lifestyle brand with simple and creative recipes, meal planning and lifestyle programs, making living healthy effortless. Read More

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Meaghan is everything you want her to be, a celeb Meaghan is everything you want her to be,  a celeb regular on Kelly & Ryan, The Today Show and countless more. A fully dedicated mom of 3, head honcho at Women's Day and the spirit beneath the podcast, Off the Gram! Listen to how one writing contest and a “Yay” attitude propelled her life into achievement and a creative space of possibility. You have to know why I adore this women and all the “Yay” she brings…… You have to listen !  @womens_day @offthegrampodcast  #todayshow #yourfully chargedlife #offthegrampodcast @yourfullychargedlife #fullycharged #publicity  #freepublicity  #bookpublicity  #publicrelationslife  #publicrelationsspecialist  #publicrelationsstrategy  #collaborationwork  #brandcollaboration  #collaborationmastered  #collaborationgroup  #businesscollaboration  #collaborationseries  #bevisible  #visibilitymatters  #femmevisibility  #brandvisibility  #visibilitycoach  #businesscoachingonline  #businesscoachingskills  #businesscoachingprogram  #businesscoachforcreatives  #businesscoachforhealthcoaches  #businesscoach2women  #businesscoachformoms  #businesscoachforcoaches  #businesscoachesforwomen
Add those veggies! It so much easier to make a hea Add those veggies! It so much easier to make a healthy dinner when you have roasted a whole bunch of veggies. Last nite I made zucchini with scallion, carrots with parsley , tomato with garlic and it took me 5 minutes. Here is how to make veggies fast and tasty.
1. Pull all the veggies you have in the house that you can cook. Pick 3 to 4.
2. Chop everything into big pieces or keep whole.  3. Add to a bowl, add olive oil, salt and pepper. Get really crazy and peel some garlic to throw in. Put it all onto 1 or more oiled pans.
4. Roast the shit out of them. 375’ for 20-40 minutes is always a safe bet. You can always ask Alexa or google for that particular veggie. 
5. Have some right out of oven, taste the best!
6. Pack them into containers and save for tomorrow.
7. When hungry pull out some veggies, pour them into a pan to heat up. I like to top mine with a fried egg or avocado and salsa.
8. Enjoy! ⁣
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Relationship and collaboration ! I say it all the Relationship and collaboration ! I say it all the time and I live it.  I was asked to be apart of this incredible fundraiser.  Because .. well I’m fab.... that and I have a relationship with @dishitgirldina  @jessica_dambra & @cmspiceculture , the hosts. No I don’t know them from my kids and have only met Dina in person. But when I’m booked on their show, I show up in top shape, create a fantastic segment and follow up with social media leverage. We all work as a “team”, tagging each other to get  out the content. ................The way I made it happen from the start was this.... I saw Dina was hosting a new local show and I reached out to her and the producer. The producer was excited for me to bring cocktails to the show. Nothing special, just people being people. What are you doing to create your next opportunity from your contact list?? Yes, right now!?!?? Nothing? Let’s talk, I bet you I will help you find more than one. .. ⁣
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So honored to be apart of this amazing fundraiser So honored to be apart of this amazing fundraiser for @operationyellowribbon !! #Repost @kitchen2kitchenshow with @get_repost
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Have you heard??!!! The Kitchen 2 Kitchen show  is doing a Christmas Cookie-Thon to raise money for Operation Yellow Ribbon, which is a nonprofit that sends care packages to troops. 
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We have so many amazing people joining us you won’t want to miss it. Some of your favorite celebrity bakers, influencers, and even some pop ins from the ultimate Christmas channel, Hallmark! Oh and don’t forget the viewer giveaway!!
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Make sure to watch December 14th as it streams live on @nj_on_air (app on iOS, Android, Roku) and @christmasflix ! @jessica_dambra @dishitgirldina @cmspiceculture
Time to take a “break” and enjoy the end of we Time to take a “break” and enjoy the end of week in a heathy and Happy way!  Seen today on @boldtv ! Try my favorite, Meyer Lemonade.⠀
Stop by my house on your travels and I'll fill up your glass.⠀. 
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Serves: 6-8⠀
Recommended Barware: Pitcher⠀
 5 Meyer lemons, zested⠀
 1 cup Meyer lemon juice⠀
 1 cup honey syrup⠀
 3 cups vodka⠀
1. In a pitcher add lemon juice, zest, syrup, and vodka or gin, stirring until combined.  #Cocktails #cocktailsofinstagram #cocktailparty #cocktails🍹 #cocktailgram #cocktailculture #cocktailrecipes #cocktailmaking #cocktailathome #cocktailrecipe #cocktails🍸 #cocktailsforyou #cocktailinspiration #cocktailspecial #cocktailgarnish #cocktaillove #cocktailgown #cocktailblogger #cocktailstyle #cocktaillife #cocktailshaker #cocktailoftheweek #cocktailsathome #cocktailtime #cocktailtime
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Did you know that there are over 5,600 children in Did you know that there are over 5,600 children in the Foster Care system in NJ . Children who are usually placed in foster care have been evaluated by a child protective services worker and the court, who have determined it is not safe for them to remain at home. However, there is an alternative solution instead of the foster care system, interim foster care, also known as “IF.” 

Interim foster care provides a safe place for babies to live while decisions regarding their permanency are being finalized. It allows biological parents to continue to fully explore their options while knowing their baby is being well cared for in a loving home. The biological family has a minimum of three days to make a decision about their family. The baby may then be returned to their birth families or placed with an adoptive family when interim care is complete.  Dm me for more details ⁣
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Publicity doesn’t always mean going into a studi Publicity doesn’t always mean going into a studio. Right now, I can be seen around the world from my kitchen. But the one thing that needs to happen to leverage your biz and use the publicity you earn is a solid biz foundation.  Not sure if your brand is ready for Oprah? I have the perfect VIP INTENSIVE Strategy Session for you! We will cover the scope of your brand to make sure you are ready for PR. 
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DM me for questions or to get a date on the calendar.  #publicitycoach #publicity  #freepublicity  #bookpublicity  #publicrelationslife  #publicrelationsspecialist  #publicrelationsstrategy  #collaborationwork  #brandcollaboration  #collaborationmastered  #collaborationgroup  #businesscollaboration  #collaborationseries  #bevisible  #visibilitymatters  #femmevisibility  #brandvisibility  #visibilitycoach  #businesscoachingonline  #businesscoachingskills  #businesscoachingprogram  #businesscoachforcreatives  #businesscoachforhealthcoaches  #businesscoach2women  #businesscoachformoms  #businesscoachforcoaches  #businesscoachesforwomen
I switched high schools between my Junior and Seni I switched high schools between my Junior and Senior years. It was anything but FUN!

I cried for the first few months. 
I didn't even know what a syllabus was and I was drowning. I remember trembling at the desk of Mr. Borlo, the English professor, with his small wire-framed glasses and brown curly hair, I cried. I told him I was unable to finish his assignments; I truly didn't even understand them. He looked at me straight and said, "I'll help you." 

Over the last several years, I've had the incredible opportunity to teach how to intentionally prepare a business and create publicity opportunities that allow visibility.

Through my guidance and strategies, students have gone on to appear on regional and national media platforms like Good Morning America & Entrepreneur. Plus, I make sure they have their business in order when their new audience comes to find out more (trust me, this matters more than the publicity itself!). 

Introducing my brand-spankin' new offer 
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