Guide to Shopping at Trader Joes

How to shop at Trader Joe’s

A healthy lifestyle starts at the grocery store, and Trader Joe’s is among my top choices for healthy one-stop-shopping. Understandably, your first time in a grocery store may be intimidating. You don’t know where anything is, you may be unsure about some of the new and different products, and you may not know if they have dangerous GMO’s, MSG, or other toxins. Trader Joe’s and I are here to pacify your nerves, protect your wallet, and prioritize your health.

Trader Joe’s carries about 80% of their own brand labeled products, none of which contain GMO’s, MSG, high fructose corn syrup, trans fats, antibiotics, or any artificial flavors or colors. For gluten-free dieters, the customer service counter provides a helpful list of all the gluten-free products in the store.

Let’s get started!

For the grab-and-go shoppers, there are some pre-made meals and salads just inside the entrance. The curry chicken salad is my go-to, and it never disappoints. While it is usually cheaper to make these meals at home, these are healthy and convenient options for people in a hurry.

Meats:

This is where you are going to save some money.

         Boneless Skinless Chicken Breast

         Trader Joe’s = $6.99/lb

         Local grocery store  = $11.99/lb.

Whole Organic Chickens

         Trader Joe’s = $2.99/lb

         Local grocery store = $4.99/lb

You’ve just walked through the door, and already you’re racking up the savings! When purchasing meat, it is always important to buy organic or antibiotic and hormone-free. At these prices, why not?

Produce:

Trader Joe’s has a colorful array of fresh fruits and vegetables, particularly seasonal produce.  With the exception of a few constants, their products will change with the seasons. Some of my favorites in the organic section are pea shoots, baby broccoli, cherry tomatoes, and shaved Brussels sprouts.

If you substitute the shaved Brussels sprouts chopped kale for lettuce, you can make a unique, healthy salad. The best part is that most of these greens are washed, chopped, and ready to eat. So many choices!

Nuts and Dried Fruit:

If you are looking for a specific nut or dried fruit, odds are that Trader Joe’s carries it. Roasted, salted, or raw, these products are delicious. I enjoy the raw cashews at $6.99 lb. (Whole Foods = $14.99). Raw almonds make a really nice salad topper at only $2.99 for 8 oz.  If you want to get fancy, you could get the honey roasted walnuts.

As for the dried fruit, the wild dried blueberries are my first choice. Add them to a trail mix or salad and or eat them alone. Take your time looking through this section, as it’s hard to see everything they carry at first glance.

Cheese and Dips:

The cheese selection includes everything from grass-fed organic cheddar cheese and sheep’s milk feta cheese, to manchego cheese (one of my favorites).

         Cherve log of goat cheese

                  Trader Joe’s = $4.79

                  Chain grocery store = $12.49

          Parmesan Reggiano

                Trader Joe’s = $14.99

                Usually = $19.99

If you like hummus, look no further than the triple layer hummus - garlic, red pepper, and cilantro. It is perfection at only $3.49 for 12 oz’s!  If you prefer to make your own hummus, Trader Joe’s offers a high quality tahini at only $2.99 for 8oz’s.  You can’t go wrong!

Bread:

Among Trader Joe’s myriad gluten-free bread options is Udi’s.  They even carry gluten-free burger and hot dog buns as well.  You will find some very tempting baked goods here, but these are always best avoided.

Frozen Foods:

I love any aisle with samples, and I can usually find some here. My favorite frozen products include organic frozen fruit, wild-caught frozen fish, and organic frozen vegetables. It also never hurts to have some pre-made dinner options in the freezer. When buying fish, make sure it is wild-caught, as farm-raised fish are riddled with chemicals and antibiotics. Sockeye salmon is a regular on my shopping list, and at only $10.99/lb., I’m not breaking the bank. I bake it with garlic, rosemary and lemon, then serve it on top of a nice salad. Though frozen, these products taste fresh and the price is the best in town.

Oils and Vinegars:

Trader Joe’s has a delicious organic coconut oil, which is an excellent high-heat cooking oil (Trader Joe’s = $5.99 for 16 oz’s vs. chain grocery store = $9.69 for only 14 fl oz’s). I also commonly cook with grape seed oil because it too can withstand high temperatures. 

My go to product in this aisle is the balsamic glaze (Trader Joe’s =$2.99 for a 8.3 fl oz bottle vs. grocery store = $7.39 for 7.3 fl oz’s).  You can use this to top off meat dishes, salads, pasta dishes, and so much more. Also, don’t forget the organic olive oil at a amazing price too.  Take a minute in this aisle to find healthier, and likely cheaper, oils and vinegars to replace the ones you are currently using.

Prepared and Packaged Foods:

If you are having a dinner party and need an appetizer, Trader Joe’s can help.  A roasted garlic eggplant spread or a roasted red pepper spread served with cheese and crackers is a tasty and hassle-free appetizer option.  As you walk up this aisle, check out their organic vegetable and chicken broths at only $1.99 for 32 oz’s.

You must get a jar of Trader Joe’s Raw Almond Butter for only $5.99! This price is wildly low. I remember when I would pay $12 - $18 for a jar of raw almond butter (pre-Trader Joe’s, of course). For gluten-free dieters, I recommend Trader Joe’s organic olive oil popcorn and the sea salt and pepper rice crisps.

Treats:

This is my favorite section of all. Some of my favorites are the kale chips, organic fruit wraps, and their organic Belgian dark chocolate bar at only $1.99! And if you are looking for a mint without all the sugar, they sell Myntz (a sugar free mint made with a safe sweetener called sorbital) for only $1.69.  A new edition is the Emergen C box for only $8.49!

This will help you navigate the aisles of Trader Joe’s and find your way to a healthier, wealthier, and happier you!

Special TJ Salad 

Here’s a recipe for an easy, yummy salad to impress at your next dinner party.

Ingredients:

Spring mix

cherry tomatoes

white stilton cheese with apricots

basil

pistachio nuts

dried cherries or cranberries

balsamic glaze

Directions:

This salad is served best plated per person. Slice the basil leaves and cut the tomatoes in half. Serve each plate with spring mix, tomatoes, and cranberries or cherries. Top with nuts, basil, and white stilton cheese. Drizzle each salad with a little bit of balsamic glaze and serve.

Sauteed Greens with Beans

Dark greens are high in antioxidants and helps detox the body.

A great way to get greens into your diet is to saute with onion and add Trader Joe's extra large white beans found in a jar.  Yum!

16 oz mixed greens

1 onion

1 jar Trader Joe's large white beans in marinade

Chop  greens - kale, swiss chard, collard greens or spinach (or a mixture of greens).  Make sure to remove the thick stem in the middle of the leaves before chopping.

Set aside greens.  Chop 1 onion fine.  

In large skillet, add 1 tbsp olive oil.  Saute onions.  Add greens and cook on medium until greens are wilted.  Squeeze 1/2 lemon juice on top of greens and toss well.  Place large white beans on top of greens.  Serve warm. 

A Gluten Free Thanksgiving

A Gluten-free Thanksgiving!

You don’t have to sacrifice all your delicious Thanksgiving traditions just because you went gluten-free! 

Here are some great ways to make your favorite recipes with just a few easy (but still tasty!) changes:

•   Stuffing:  Simply substitute gluten-free bread into your old family recipe.

-Udi’s gluten-free bread

-Rudi’s gluten-free bread

-Food for Life millet bread

•   Green bean casserole: Substitute your cream of mushroom soup for a gluten-free version or make your own.  Also, donate the canned fried onions to a local food bank and make your own for the casserole. Everything tastes better when homemade, especially when the alternative is canned. All you need is some gluten-free flour, egg, onion, and oil. 

-Pacific organic cream of mushroom soup

-Progresso vegetable classics Creamy Mushroom Soup

•   Pumpkin Pie: No need to change the pumpkin pie recipe, but either make a gluten-free pie crust from scratch or buy a pre-made pie crust at Whole Foods. If you need to save some time, you can pre-order the entire pie. Whole Foods is now making gluten-free pumpkin pie, so put in your order request soon.

-Gluten-free pantry perfect piecrust mix

-Whole Food’s pre-made gluten-free piecrust

•   Gravy: Make your favorite homemade gravy using gluten-free flour.  If you aren’t fond of making your own gravy, here are some pre-made options:

-Trader Joe’s all natural Turkey gravy

-Road’s End Organics Gluten-free gravy

-Imagine Foods Turkey Gravy

•   Turkey: Just check to make sure the turkey you are purchasing is indeed gluten-free.

Although we typically opt for whole foods rather than processed products, the holidays are a time for family, traditions, and celebration, so it’s nice to have some convenient gluten-free options to employ.

 GLUTEN FREE GREEN BEAN CASSEROLE: From the gluten free Mommy blog
Cream of Mushroom Soup:
olive oil
1 lb. button mushrooms (or any other kind you prefer)
6 Tablespoons butter
2 cups chicken/vegetable broth
2 cups whole milk
6 Tablespoons flour (sweet rice flour preferably, but brown rice flour works ok too)
1 teaspoon Coleman’s dry mustard
less than 1/8 teaspoon cayenne pepper for a little kick (optional)
salt to taste (maybe 1 1/2 teaspoons- I forgot to measure!)
pepper
French Fried Onions
1 3/4 – 2lbs fresh Green beans, cleaned and cut into 2 inch pieces
1 Tablespoon Tamari J’s Wheat Free Soy Sauce

Directions:
To start this recipe, I would prepare the french fried onions. It would be smart to prepare these in advance and store them in an air-tight container, so you are not stuck in the kitchen for longer than you have to be.
First, saute your mushrooms in olive oil and set aside. Next, prepare your cream of mushroom soup. Start by melting your butter in a large saucepan and once the butter starts to bubble, add your flour. Then add your spices- I chose dry mustard, shake of garlic powder, salt, pepper, and the tiniest amount of cayenne pepper. Once the roux has cooked/bubbled for a few minutes, add your milk and chicken/vegetable broth. Whisk until the sauce thickens. Once the sauce has thickened, add back in your mushrooms.
At this point, cook your green beans for 4-5 minutes until bright green. Strain the water from the green beans. Once they are done, put the green beans in a large casserole dish.
Mix in the soup and soy sauce.
Top with the French Fried Onions.
Bake for about 35 minutes on 350 degrees or until bubbly.
This will make a huge casserole!
This is the classic, completely un-gourmet green bean casserole that everyone loves. You can serve this to your Thanksgiving company and no one would know that it is gluten-free.

Instead of Pumpkin Pie, here is an easy gluten free recipe from BalancedBites.com 

Pumpkin Souffle

1c pumpkin
4 eggs
1/4 cup coconut oil, clarified butter, or ghee – melted
2 tablespoons almond butter
6 tablespoons maple syrup
1/2 teaspoon of pure vanilla extract
1 tablespoon coconut flour
1/4 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
pinch of sea salt
preparation
Note: These instructions make the recipe very simple and are how I made mine, but see below for a more traditional soufflé preparation.
Preheat the oven to 350 degrees F.
Whisk the canned pumpkin, eggs, coconut oil, almond butter, maple syrup, and pure vanilla extract together until well combined.
Sift the coconut flour, baking soda, cinnamon, and pumpkin pie spice into the wet ingredients and continue whisk until well combined.
Pour into oven-save ramekins – either 4 separate 1-cup portions, or larger portions to be served as-shared.
Bake in the center of the oven for 25-35 minutes or until the entire soufflé puffs up and the center no longer appears wet.

Change it up-
Instead of adding cinnamon, pumpkin pie spice, and maple syrup to sweeten this recipe, try adding savory spices like sage, black pepper, and a bit more sea salt to make this a savory side dish.

To make this in more of a traditional soufflé style, separate the egg whites from the yolks, and mix the wet ingredients together as noted without the whites. Then mix the dry ingredients into the wet ingredients. In a separate, chilled bowl, whisk the egg whites until they form stiff peaks. Gently fold the whites into the rest of the mixture before pouring into ramekins to bake.

Food For Thought: Rethinking Brain Health

Food for Thought: Rethinking Brain Health 

Article as featured in e Bella Magazine, June 2012 issue, SW Florida 

 By: Dee Harris, RD, LDN, CDE 

It is frustrating to go into a room and not remember why you’re there. We have all forgotten where we put our keys or the name of a person we’ve just met. Many times, these annoying moments happen because of poor concentration or preoccupation when doing a task or being introduced. When these things occur with regularity, it’s easy to understand why people get concerned. A few years ago, it was common to blame it on advancing age. It is known that we lose brain cells as we age. But, do we have to succumb to this fate?

With advances in medicine, we now know that, like our bodies our brains don’t need to reflect chronological age as we journey through our elder years. With some strategies and commitment, we can actually regenerate the brain by the process of neurogenesis, which is the formation of new neurons or brain cells. As Dr. David Perlmutter describes in his book, Power Up Your Brain, there are many factors that affect the vitality and renewal of brain cells. By making important lifestyle changes we can absolutely decrease the risks of brain degeneration. Feeding the brain specific nutrients, coupled with exercise, weight management, brain stimulating activities, stress reduction and meditation are critical in maintaining a healthy brain and stimulating new neurons.

 So, why wouldn’t everyone want to optimize his or her personal human computer? Like computers, our brain is also subject to viruses and glitches. Neurological and other organ degeneration shares commonalities from the onset: inflammation, toxicity and oxidative stress. Inflammation is the fire within and we may not even know it’s smoldering until we are diagnosed with a chronic disease. Toxicity is something that is often overlooked and involves the exposure and inability for bodies to “cleanse” or detox. If the liver, our body’s washing machine, is unable to clean and excrete toxic substances, toxins accumulate and cause imbalances, inflammation and changes in our delicate system. Oxidative stress is literally our body rusting and is countered by antioxidants, either made within the body or obtained with food and supplements. Without adequate antioxidant protection, oxidative stress damages all our tissues, even our DNA. To address and control these causes, we can now focus on how to protect and optimize our brain engine!

What we eat nourishes every cell in the body including delicate brain cells. We have the power to dictate how our cells will respond through food choices. A good “brain diet” avoids food additives, sugars, and foods that contain modified or processed fats. Choose organic foods whenever possible as the brain is very sensitive to the damaging effect of pesticides. So being smart means eating smart!

 In many cases, food sensitivities and undiagnosed food allergies cause inflammation in many areas of the body, including the brain. Food sensitivities and allergies are the root of many brain related complaints, so it makes sense to identify and remedy these issues. A comprehensive health questionnaire may reveal gastric issues, fatigue, sinus issues, brain fog and memory loss which may suggest a food allergy or sensitivity. Through specialized testing, as well as elimination and rotation diets, food related inflammation can be reduced, often paving the way to better brain function.

To reduce oxidative stress we recommend choosing antioxidant rich foods. Eating colorful fruits and vegetables provides a natural source of brain healthy antioxidants. Although we encourage fresh fruit, it is wise to eat it in moderation because it’s natural sugar. And scientific research confirms that foods like blueberries, nuts and seeds, pomegranate, freshly brewed green tea, avocado and even dark chocolate are actually “super foods” for the brain. By incorporating proper portions of these foods into a your diet, you are giving your brain added protection. Vegetables are great antioxidants and enhance detoxification for the liver. Eating broccoli and other cruciferous vegetables, such as onion, cabbage, and Brussels sprouts help rid the body of so many of the toxins to which we are all exposed. Now that’s food for thought!

For a healthy brain, most of us could use an oil change. The human brain is actually 70% fat, so paying attention to the types of fat we consume is essential. To provide the type of fat your brain needs for optimal function, consume omega 3 fatty acids, found in salmon, sardines, herring, tuna, flax. Nut oils and nuts and seeds provide vitamin E and antioxidants, which supports cognition. Vitamin D is an important fat- soluble antioxidant. Coconut oil energizes the brain as well as having antimicrobial properties. Avoiding trans-fats and consuming lean grass fed meats can help maintain mental sharpness.

To implement the strategies for a personalized plan to optimizing brain health, we need to identify the barriers. This is accomplished through a complete health history, evaluation and indicated testing. The action plan includes attention to your dietary, supplement and lifestyle choices with continuing monitoring to optimize brain health. By introducing focused strategies, harmonized with individual needs, we will have a better, sharper more powerful brain. It’s worth the effort!
  

Dee Harris, RD, LDN, CDE is a functional nutritionist, affiliated with the Perlmutter Health Center. She is founder of D-Signed Nutrition, LLC, a concierge nutrition and health management practice providing medical nutrition therapy.

Dietary Supplements Linked to Death Risk? We Need a Closer Look at the Flawed Study

Dee Harris, RD, LDN, CDE

As a practitioner, I was concerned about a story in the news this morning. A study was released yesterday that linked supplement use to higher death rates in older women who regularly used supplements. The study was published in the esteemed American Medical Association’s Archives of Internal Medicine. It’s no wonder many of us got calls and emails today from concerned patients and consumers.

To make a statement that supplements may be tied to premature death is enough to make everyone take pause. But pause we must to take a good look at how this study was conducted and how the data was collected. What supplements, the quality and brands were used in the study? What were the other health conditions of the participants?

In general, the study is flawed. The authors themselves admitted that there were flaws in the study. We must question any study that depends on data that was self reported by study subjects only three times during the course of the 19 year long study. No causative analysis was done regarding the cause of death or diagnosis at time of death. In this study, no analysis was done on combinations of vitamins and minerals, quality, or time supplements were consumed. Potential side effects of supplements with prescription medications were not included. Also, the study noted increased death rates were linked to 200-400 mg of iron supplementation. No nutritionist would ever recommend such a high dose! If one was given a drug in a proportional high dose (compared to recommended dose), they would surely become part of the CDC statistic for poisoning deaths caused by drugs. (In 2007- 93% of 40,059 unintentional poisoning deaths were caused by drugs).

Yes, up to 50% of adults in the U.S. regularly take mineral and /or vitamin supplements. What would happen if no one took supplementation? What about all those credible studies linking low Vitamin D levels to many diseases? Perhaps we would see an increase in many other health conditions. Besides vitamin D, there are more evidence based studies linking vitamin and minerals with improved health. I heard a professional state that we don't need supplements because we eat a lot of food in this country. Volume does not mean quality. Are we eating whole, organic, non- processed foods? Are we regularly selecting hormone free meat and dairy products? Are we eating 11 servings of vegetables and fruit a day? Are we avoiding toxins so that we aren’t stressing out our liver, endocrine and immune system? Without a clean diet and lifestyle, we do benefit by supplementation. I like this insurance policy.

We can drill down and find out what a person is deficient in before seeing all out deficiency symptoms with a micro-nutrient analysis test by Spectracell Labs. In my practice, clients complete a detailed history and diet recall. I look at labs and diagnosis. With the Spectracell test, a personalized, quality supplement plan is developed in coordination with personalized meal plans. Clients make reasonable, recommended lifestyle changes to improve health. As a result, my clients become healthier with improved quality of life. If one is still concerned about taking supplements, ask a functional RD or nutritionist. If you ask your doctor, chances are, you will get a medication instead.

Chilean Miners: Nutrition and Survival

I watched the news this morning in amazement while the Chilean miners were lifted from the hole they have been living in since August. Knowing they have been trapped 2300 feet below ground for 69 days, I was impressed by how healthy the first 15 looked as they emerged from the rescue capsule. Kudos to the Chilean government and the international efforts for the rescue as well as keeping these miners alive.

A key component to survival is nutrition. For the first 18 days, the 33 survived on two days worth of rations of milk and two spoonfuls of canned tuna fish. Once the relief crews were able to drill a narrow hole, they started delivering food, water, medicine and supplies for survival that looked like it could be up to four months before a rescue. With the help of NASA and the Chilean Department of Health, the miners were able to stay healthy through their ordeal. They started off with a glucose solution to start re-feeding after being in a state of starvation. Then slowly, a higher protein and calorie diet was introduced in 5 feedings: first in liquid form (with protein and cereal shakes) and then solid form. Vitamin D supplemented foods were also added at snack time to prevent Vitamin D deficiencies. The diet totaled about 2000 - 2400 calories per day divided between breakfast, lunch, dinner and 2 snacks. They each drank more than a gallon of water per day and took sodium supplements to maintain hydration, fluid balance and blood pressure, thus maintaining cardiac function in the very warm, cave environment.

Being in a cave for that long also affects stress on the body which releases stress hormones that can boost the heart rate and respiration. This can affect the immune system and speed metabolism. This made the miners more prone to appetite loss with accelerated energy expenditure. It also left them open to illness and infection. Addressing the stress and the response to diet was key. Chilean comfort food was added with foods high in antioxidants, vitamins, minerals and calories.

Here is an example of two menus:

Breakfast: Nutritional supplement, bread with ham and turkey.

Snack: Wine cookies 

Lunch: Stroganoff with pasta primavera and peaches in juice

Snack: Nutritional supplement and bread with caramel spread

Dinner: Chicken in sauce, plantains



Breakfast : Nutritional supplement, bread and honey

Snack: Mote con huesillos (a sweet Chilean drink made with peaches and wheat)

Lunch: Stuffed meat in cabbage, rice, pears

Snack: Supplement, bread with meat pate

Dinner: Meat stew with pasta salad, custard

This is a story of hope, faith and inspiration. We are inspired by the international efforts and the “never give up” attitude. It reminds us of the resilience of the body and the strength of our mind over body in the face of severe adversity. It also reminds us of the delicate balance between nutrition and health. I wish all the miners and their families well and toast them as they sit down to a home cooked meal very soon.

Get Organized and Get Healthy

Well, It’s back to school week here in SW Florida. With buses rolling and many people back from vacation (I can tell by the increased traffic), it’s the start of a new season. A new season means cleaning out files, closets, kitchen cabinets and start fresh! I spent the past 4 days cleaning, filing, donating and cooking.
Now, with my life in order, I feel less stress and less frustrated looking for things. I have better time management and can now fit in some fun stuff like Zumba and long walks. Being organized is great- it feels like a new beginning, especially when I purged my files and scanned important things into pdf files (I love my neat works scanner!). I found all kinds of canned and packaged stuff in my kitchen cabinets and created new recipes to “turn over” the inventory.
Ultimately, all this organization helps to achieve my health and weight goals. Stress sabotages meal plans and weight goals. So, the tip of the day is to get organized and feel good! Happy fall!

Mediterranean Diet

I was fortunate to have a talented nutrition student, Angelica May, work with me this August. One of her projects was to produce a healthy eating video. Enjoy this informative video on the Mediterranean Diet.