vol. 6 no.1 january 6 - january 19 · vol. 6 no.1 january 6 - january 19 page 3 disclaimer:...

Keebler® Zesta® Original Saltine Crackers 16 oz.

SAVE 39%

Gardetto's® Garlic Rye Chips 8.6 oz.

SAVE 36%

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

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your

VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Nabisco® Cheddar Cheese Nips® 11 oz.

SAVE 47%Nature ValleyTM Oats 'N

Chocolate Granola Snacks 5 ct.

SAVE 38%

Old El Paso® 8.8 oz. Select Varieties Taco Dinner Kit

SAVE 37%

Chex Mix® 8.75 oz. Sour Cream and Onion or Ghost

Pepper Snack Mix

SAVE 36%

Ritz® Family-Size CheeseCracker Sandwich Packs 16 ct.

SAVE 37%

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DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR ALL STORES.

VOL. 6 NO. 1 JANUARY 6 - JANUARY 19

COMMISSARY REWARDS CARD DIGITAL COUPONS AVAILABLE. READ THE TERMS AND CONDITIONS; LIMITED QUANTITIES.

No more cutting out paper coupons. Save time and money with the Commissary Rewards Card! Simply pick up your Rewards Card at any location worldwide, CLICK HERE to register, and you're ready to start saving. We've specially selected coupons for our customers to help you make the most of your benefit!

Quantities are limited. Products listed are subject to availability and manufacturers' policies. Read each digital coupon's details carefully for specific limitations and terms when "clipping" your coupons.

Save $1.00 on ONE (1) Oral-B® Adult Manual Toothbrush (excludes Kids, Healthy Clean, Cavity Defense and trial/travel size). Expires: 1/25/20

SAVE

$100

Save $1.00 on ONE (1) Downy® Liquid Fabric Conditioner (Includes Downy® Odor Protect 32oz. or Downy® Wrinkle Guard 25 oz.). Expires: 1/25/20

SAVE

$100Save $1.00 on any ONE (1) José Olé® Snack (16 oz. or larger) or Burrito Bowl (10 oz.).Expires: 3/1/20

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$100

Save $1.00 on ONE (1) Cascade® Action Pacs Dishwasher Detergent 30 ct. or larger (excludes trial/travel size). Expires: 1/25/20

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$100

Save $1.50 on ONE (1) Luvs® Diapers (excludes trial/travel size). Expires: 1/25/20

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$150

Save $3.00 off any ONE (1) Opti-Free® or Clear Care® Solution (10 oz. or larger). Expires: 2/19/20

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Save $1.00 on ONE (1) Bounty® Paper Towel product 4 ct. or larger (includes 2 Huge Roll). Expires: 1/25/20

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4 Days Only!

JANUARY 16 - JANUARY 19

15 - 16.3 oz. Select Varieties Peanut Butter

25 oz. Select Varieties Chicken Strips

CONUS (Except AK & HI)

51%SAVEHOT

DEAL

40%SAVEHOT

DEAL

25 oz. Select Varieties Chicken Any'Tizers®

SELECTION:• Fresh mandarins are in season from November through April in

the fresh produce section. • Inspect the fruit for any brown or soft spots and cull them to

prevent the spread of spoilage. • When shopping for fresh mandarins look for shiny, bright

orange colors with pebble-textured skins.

FUN FACTS:

• Mandarins are a variety of the common orange, but are usually sweeter, easier to peel, and contain higher amounts of vitamin C per weight.

• Because there are many varieties of mandarins that grow in different climates, mandarins are also known by the names satsuma, clementine, and tangerine.

• Mandarin peels also contain oils that are an important source of flavoring for ice cream, bakery and candy products, soft drinks, and liqueur.

STORAGE:

NUTRITION/HEALTH/WELLNESS:

• One raw, medium-sized mandarin contains only about 40 calories.• Mandarins are naturally low in fat and are an excellent source of vitamins C and E. • Due to their high vitamin C and E content, mandarins may assist in supporting

healthy skin and keeping cholesterol in check.

• Rinse whole fresh mandarins before peeling. Dry them well to remove moisture.

• Mandarins can be placed in a fruit bowl for about a week at room temperature to encourage healthy, convenient snacking.

• Mandarins may also be individually refrigerated in a fruit crisper or can be peeled into wedges and stored in an airtight container for on-the-go snacking.



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Fairlife® 52 fl. oz. Whole or Fat Free Lactose Free Milk

SAVE 15%

Kellogg's® 10 ct. Paw PatrolTM or Despicable MeTM

Fruit Snack Pouches

SAVE 30%Kellogg's® Cocoa KrispiesTM

Chocolate Treats® 8 ct.

SAVE 32%Kraft® 16 oz. Mozzarella or Mexican Shredded Cheese

SAVE 20%Price Good Until 1/12/20


your

Carando® Italian Style Abruzzese Meatballs 1 lb.

SAVE 28%Chex Mix® 15 oz. Cheddar

or Traditional Snack Mix

SAVE 28% Chi-Chi's® 24 oz. Medium or Mild

Thick & Chunky Salsa

SAVE 31%

Mott's® Original Applesauce 24 oz.

SAVE 15%Mott's® 100%

Apple Juice 6 ct.

SAVE 16%Nabisco® 6 - 6.4 oz. Select

Varieties Thin Bites® Cookies

SAVE 18%

Pillsbury® 6 ct. Apple or Strawberry Toaster StrudelTM

SAVE 18%

Buy Xtra Value at Your Commissary!

Nature Valley® Roasted Nut Gluten Free Crunch Bars 6 ct.

SAVE 37%

Ingredients: 4 servings

• 2½ cups plain non-fat Greek yogurt• 1 tsp. vanilla extract• ¾ cup skim milk• 5 mandarin oranges, peeled• 1 cup fresh basil leaves• 1 tbsp. chia seeds (optional)

Directions:

1. Place all the ingredients in a blender and pulse until the basil leaves begin to be incorporated. Mix until nearly smooth.

2. Serve immediately.

Mandarin Orange and Basil SmoothieSource: Defense Commissary Agency

Tip:

Can make single serving by using about 3-4 leaves of fresh basil,⅔ cup yogurt, dash of vanilla, 1-2 mandarin oranges and ¼ cup of milk.


your


FlintstonesTM Complete Chewable Vitamins 60 ct.

SAVE 26%FlintstonesTM Complete

Chewable Vitamins 150 ct.


Gummies Vitamins 70 ct.



SAVE 15%

FlintstonesTM Complete Sour Gummies Vitamins 70 ct.

SAVE 24%

One A Day® Women's Formula Vitamins 100 ct.

SAVE 17%

One A Day® Men's Formula Vitamins 100 ct.

SAVE 17%

One A Day® Men's 50+ Vitamins 65 ct.

SAVE 17%

One A Day® Women's 50+ Vitamins 65 ct.

SAVE 17%

One A Day® VitaCraves® Men's


SAVE 17%

One A Day® VitaCraves® Women's


SAVE 17%

Glucerna® Chocolate Carbsteady® Shakes 6 ct.

SAVE 19%Glucerna® Vanilla

Carbsteady® Shakes 6 ct.

SAVE 19%DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM

THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

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Pedialyte® 33.8 fl. oz.Select Varieties

Electrolyte Solution

SAVE 22%

Centrum® Silver® Adult 50+ Vitamins 125 ct.

SAVE 25%Centrum® Silver® Mens or

Womens 50+ Vitamins 100 ct.

SAVE 25%



your

Ingredients: 4 servings

• 2 tbsp. sesame oil• 1 lb. boneless beef, cut into ¼ inch strips• 1 medium onion, sliced thin• 1 tsp. ginger powder• 1-2 fresh garlic cloves, minced• ¼ cup soy sauce• 1 small red bell pepper, sliced• 1 14 oz. can of no sugar added mandarin oranges,

reserve ⅓ cup liquid• 4 oz. fresh baby portabella mushrooms, sliced• 5 oz. can water chestnuts, drained• ¾ - 1 lb. fresh broccoli florets• ⅓ cup unsalted peanuts or cashews (optional)

Directions:

1. Dice, slice, and prepare all produce prior to beginning and set aside.

2. Heat the oil in a pan over medium heat. Add the beef and onion and cook until the onions are nearly translucent; about 5 minutes.

3. Add the soy sauce and spices. Bring to temperature and then add the broccoli and cook for one minute, covered. Then add the remaining ingredients except for the mandarin oranges. If using nuts, add here. Cover and cook for an additional 10 minutes or until the vegetables are of the desired tenderness. Add additional water, 1-2 tbsp. at a time, to prevent burning. Toss occasionally.

4. To prevent overcooking, add the canned mandarin sections during the last three minutes of cooking.

Mandarin Beef Stir FrySource: Defense Commissary Agency


Eckrich® Smoked Turkey Sausage 13 oz.

SAVE 15%

Gorton's® Classic Crunchy Fish Sticks 18 ct.

SAVE 30%Gorton's® Classic Grilled

Salmon Fillets 6.3 oz.

SAVE 29%

Ensure® StrawberryNutrition Shakes 6 ct.

SAVE 25%Ensure® Chocolate

Nutrition Shakes 6 ct.

SAVE 25%


your

Eating Well® 10 oz. Steak Carne Asada or Pesto Chicken Entrée

SAVE 17%

Eckrich® 10 - 14 oz. Select Varieties Smoked Sausage

SAVE 15%

Citracal® Petite Calcium Coated Caplets 200 ct.

SAVE 23%Citracal® Maximum Calcium

Coated Caplets 180 ct.

SAVE 16%

Citracal® Calcium Tablets 80 ct.

SAVE 17%

Betty Crocker® 5.5 oz. Cheeseburger or Lasagna

Hamburger HelperTM

SAVE 32%

Betty Crocker® 5.3 - 5.5 oz. Creamy or Cheesy

Tuna HelperTM

SAVE 32%

Betty Crocker® 4.7 oz. Scalloped or Au Gratin Potatoes

SAVE 29%

Annie's® 5.5 - 6 oz. Select Varieties Macaroni & Cheese

SAVE 32%

Atkins® 9 oz. Chicken Pot Pie or Beef Merlot Meal

SAVE 15%

Authentic Asia® 10 oz. Sriracha Chicken or Korean Beef Meal

SAVE 23%



your

Lean Cuisine® 9.25 - 10 oz. Chicken Fettuccini or

Five Cheese Rigatoni Meal

SAVE 16%

Lean Cuisine® 8 oz. Tortilla Crusted Fish or Garlic Chicken Spring Rolls

SAVE 15%Marie Callender's® 14 oz.

Sweet & Sour Chicken or Salisbury Steak Meal

SAVE 19%

Marie Callender's® 15 oz. Chicken or Beef Pot Pie

SAVE 19%

Marie Callender's® 11.8 - 12.3 oz. Chicken Teriyaki

or Beef Broccoli Bowl

SAVE 24%Palermo's® Primo Thin

Pepperoni Pizza 15.7 oz.

SAVE 15%Pompeian® 16 fl. oz. Red or White Wine Vinegar

SAVE 15%

Kraft® 16 oz. Colby Jack or Medium Cheddar Cheese

SAVE 20%Price Good Until 1/12/20


Kelloggs® Special K® Cereal 12 oz.

SAVE 20%

Kellogg's® 10 ct. Homestyle or Blueberry Eggo® Waffles

SAVE 21%

General Mills® Chocolate Toast CrunchTM Cereal 12.4 oz.

SAVE 33%General Mills® Blueberry

CheeriosTM Cereal 10.9 oz.

SAVE 33%

General Mills® MermaidTM Cereal 11.4 oz.

SAVE 33%


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Special K® 12 ct. Strawberry or Blueberry Pastry Crisps

SAVE 17%

Fiber One® 5.34 - 4.1 oz.Brownie or Chocolate

Fudge Chewy Bars

SAVE 28%

Annie's® 6 ct. Select Varieties Organic Chewy Granola Bars

SAVE 27%

Campbell's® 18.8 oz. Chicken Noodle or Beef Vegetable Soup

SAVE 24%

Campbell's® New England Clam Chowder 18.8 oz.

SAVE 24%Campbell's® 15.6 oz. Select

Varieties Spaghettios®

SAVE 17%Oscar Mayer® 8 oz. Natural

Turkey Breast or Smoked Ham

SAVE 23%

Oscar Mayer® 6 oz. Flame Grilled or Southwestern

Carving Board® Chicken Breast

SAVE 23%

Oscar Mayer® 16 oz. Delifresh® Smoked

or Honey Ham

SAVE 18%Oscar Mayer® Natural

Beef Franks 14 oz.

SAVE 26%

Oscar Mayer® Angus Uncured Beef Franks 14 oz.

SAVE 26%



your

Minute Maid® 8 ct. Apple or Apple White Grape Juice Boxes

SAVE 21%

Minute Maid® 100% Orange Juice 6 ct.

SAVE 24%

Minute Maid® 100% Apple Juice 6 ct.

SAVE 24%

V8® 46 fl. oz. Pomegranate Blueberry or Strawberry Banana V-Fusion®

SAVE 15%

Lipton® Decaffeinated Tea Bags 75 ct.

SAVE 19%Apple & Eve® 8 ct. Select Varieties

Organic QuenchersTM

SAVE 16%Apple & Eve® 33.8 fl. oz. Apple

or Orange Pineapple Juice

SAVE 18%

Morning Star Farms® Veggie Bacon Strips 5.25 oz.

SAVE 17%

Dannon® Light & Fit® Vanilla Yogurt Cups 4 ct.

SAVE 15%Nabisco® 12 ct. Golden Oat or

Blueberry Belvita® Biscuits

SAVE 19%

Nature Valley® 7.44 - 8.94 oz. Select Varieties Granola Bars

SAVE 19%

Nature ValleyTM 5.3 oz. Almond or Peanut Butter

Granola BitesSAVE 38%

Morning Star Farms® Maple Flavored Veggie

Sausage Patties 8 oz.

SAVE 16%

Morning Star Farms® Veggie Sausage Links 8 oz.

SAVE 16%

Oscar Mayer® Turkey Bacon 12 oz.

SAVE 15%Activia® 4 ct. Strawberry

or Peach Yogurt Cups

SAVE 19%



your

Lipton® Original Tea Bags 100 ct.

SAVE 28% Totino's® 90 ct. Combination or Pepperoni Pizza Rolls

SAVE 23%

Totino's® 50 ct. Triple Cheese or Pepperoni Pizza Rolls

SAVE 29%Triscuit® Cherry Almond

Wheatberry ClustersTM 5 oz.

SAVE 15%

Farm Rich® CheddarCheese Curds 16 oz.

SAVE 17%

Farm Rich® Breaded Mozzarella Sticks 24 oz.

SAVE 16% Pillsbury® Pie Crusts 2 ct.

SAVE 15%

Pillsbury® Deep Dish Pie Crusts 2 ct.

SAVE 21%

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Keebler® Fudge StripesTM Snack Packs 12 ct.

SAVE 23%


your

Chex Mix® Muddy BuddiesTM Snack Mix 7 oz.

SAVE 36%

General Mills® Hot & Spicy Bugles® Corn Snacks 7.5 oz.

SAVE 20% Annie's® 4 oz. Select Varieties Fruit Snacks

SAVE 15%SAVE 29%Annie's® Organic

Cheddar Snack Mix 9 oz.

Annie's® Organic Bunny GrahamsTM 7.5 oz.

SAVE 25%

Nabisco® Oreo® Mini MixTM Packs 20 ct.

SAVE 20%

Nabisco® Original Ritz®

Crackers 20.6 oz.

SAVE 21%Nabisco® Assorted Cookie Packs 20 ct.

SAVE 20%

Nabisco® Nutter Butter® Cookies 16 oz.

SAVE 28%

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Old Spice® Swagger®

Deodorant 3 oz.

SAVE 17%Olay® Wet Cleansing Cloths 30 ct.

SAVE 15%Gillette® Fusion5TM

Razor w/ 2 Cartridges

SAVE 15%

Gillette® Fusion5® Proglide® Razor w/ 1 Cartridge

SAVE 17%

Gillette® Endurance®

Clear Gel Deodorant 4 oz.

SAVE 25%

Head & Shoulders® 13.5 - 14.2 fl. oz. Select

Varieties Shampoo

SAVE 25%

Head & Shoulders® 2 in 1 Shampoo

for Men 12.8 fl. oz.

SAVE 22%

Oral-B® CompleteTM Floss Picks 150 ct.

SAVE 16%


your


Gillette® Venus® Sensitive Disposable Razors 3 ct.

SAVE 18%Gillette® Fusion® Proglide® Shave Gel 6 oz.

SAVE 15%

Secret® Luxe LavenderDeodorant 4 oz.

SAVE 22%

Pantene® 12.6 fl. oz. Daily Moisture or

Sheer Volume Shampoo

SAVE 30%

Pantene® 12 fl. oz. Daily Moisture or Sheer

Volume Conditioner

SAVE 28%

Oral-B® CompleteTM Power Toothbrush

SAVE 19%

Crest® Pro Health® Alcohol Free Mouthwash 33.8 fl. oz.

SAVE 17%Crest® 3D White Radiant Mint Toothpaste 4.1 oz.

SAVE 31%

IamsTM Proactive HealthTM Original Cat Food 7 lb.

SAVE 15%


your


Puffs® Original Facial Tissues 540 ct.

SAVE 30%Puffs® 372 ct. Ultra

Soft TM or Plus LotionTM Facial Tissues

SAVE 29%

Pampers Swaddlers®

Size 1 Disposable Diapers 96 ct.

SAVE 25%

Pampers® SensitiveTM Baby Wipes 192 ct.

SAVE 35%Pampers® Complete

Clean Baby Wipes 216 ct.

SAVE 31%Pampers Cruisers®


SAVE 25%

Pampers Baby Dry®


SAVE 27%

Bounty® Paper Towels 420 sq. ft.

SAVE 24%Bounty® Quilted Napkins 200 ct.

SAVE 30%

Charmin® Ultra Strong Bathroom Tissue 558 sq. ft.

SAVE 16%

Charmin® Flushable Wipes 80 ct.

SAVE 31%

Mr. Clean® Magic EraserTM Cleaning Pads 2 ct.

SAVE 15%

Reynold® OriginalAluminum Foil 75 sq. ft.

SAVE 15%Reynold® Heavy Duty

Aluminum Foil 50 sq. ft.

SAVE 15%Soft Scrub® 24 oz. Select

Varieties Cleanser

SAVE 20%

Tide® 100 fl. oz. Select Varieties Laundry Detergent

SAVE 20%

Tide® 54 ct. Select Varieties PodsTM Detergent

SAVE 29%

Cascade® 60 ct. Select Varieties Action PacsTM

SAVE 21%

Downy® 103 fl. oz. Select Varieties Fabric Softener

SAVE 20%

Swiffer® SweeperTM-

Dry+WetTM

SweepingKit

SAVE 15%

Swiffer® Sweeper WetTM Mopping Cloths 24 ct.

SAVE 15%



your



Your Everyday Savings

Lower PricesON THE ITEMS YOU LOVE

www.Commissaries.comyour

The "Thinking Outside the Box" meals offer quick solutions for your busy lifestyle. You can feel confident in knowing they are healthy and economical. You'll also see tips and suggestions on how to use the leftover items after preparing your meal. They feature a key nutrient and align with the Dietary Guidelines for Americans and may even be a tastier and healthier version of a high-fat or high-calorie dish. Find the ingredients for the latest "Thinking Outside the Box" recipe, Beef Stew, at special savings at your commissary now!

Thinking Outside the Box!

Healthy Savings


“THINKING OUTSIDE THE BOX” TAGS HELP IDENTIFY PRODUCTS USED IN THE MEAL SOLUTION.

VOL. 6 NO. 1 JANUARY 6 - JANUARY 19

Swanson® 100% Natural Beef Broth 14.5 oz.

SAVE 44%DelMonte® Mixed

Vegetables 14.5 oz.

SAVE 20%

DelMonte® Whole Kernel Corn No Salt

Added 15.25 oz.

SAVE 20%

Badia® Bay Leaves .20 oz.

SAVE 15%

https://www.commissaries.com/recipes-healthy-living/healthy-living/healthy-eats

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DISCLAIMER:

THIS RECIPE DOES NOT CONSTITUTE AN ENDORSEMENT BY DOD OF ANY INDIVIDUAL VENDOR. ANY PRODUCT OF SIMILAR SPECIFICATION MAY BE USED TO MAKE THIS HEALTHY CHOICE MEAL.

Ingredients:4 servings

Directions:

FOR ADDITIONAL MEAL SOLUTIONS, PLEASE CLICK HERE COMMISSARIES.COM/HEALTHY-LIVING/HEALTHY-EATS

• 1 onion, diced• 16 oz. low-sodium beef broth• 12-14 oz. frozen peas and carrots mix• 1 tbsp. Worcestershire sauce

• 1 lb. stew meat• 2 medium-sized potatoes, diced large• Black pepper, to taste• 2 tbsp. flour

• 2 bay leaves• 1 tsp. garlic powder

1. Place the stew meat in a large mixing bowl. Sprinkle the meat with the flour and garlic salt. Gently toss.

2. Pour the frozen peas and carrots in a microwave-safe bowl. Add the diced potatoes along with ¼ cup of the low-sodium beef broth. Cover and microwave for 10 minutes.

3. In a large pot, add the olive oil and heat over medium-high heat. Once the oil reaches temperature, add the onions, and cook for approximately 2 minutes, stirring constantly. Add the stew meat and sear the sides to help lock in the flavor. Add the remaining broth and Worcestershire sauce and bay leaves.

4. Bring the broth and meat to a low boil for 2 minutes. Remove the cooked veggies and potatoes from the microwave and add the entire contents (including the liquid) to the pot. Turn heat down to medium and simmer for an additional 10-15 minutes, or until the potatoes are fork tender.

5. Season to taste and serve.

Tips: • Stews are a great way to use up fresh vegetables that are near

spoiling or too few in quantity to make a whole dish. Just clean them, chop them up, put in a microwave-safe dish, add a little water (1-2 tbsps.) and microwave until tender (6-8 minutes).

• Canned vegetables can be substituted or mixed with frozen. Just drain the canned vegetables and add to the stew in the same step that the broth is added. The texture may be a little different, but canned vegetables count as vegetables too.

• Double the batch and freeze some in individual containers.• Consider serving over ½ cup of cooked brown rice or whole

wheat egg noodles• Consider keeping a container in the freezer, where leftover

scraps of vegetables from previous meals can be added. Once the container is full, thaw it in the microwave and then use this random combination as the vegetables in your stew. Just add the thawed veggies in the same step that you add the broth. You never know, this may end up being the best stew ever eaten and you cut down on food waste.

For most adults, there have been many times through the years when their goal has been to improve eating habits and/or lose weight. It can be sparked by our clothes fitting tighter, something we have heard or read about, the importance of nutrition in improving quality of life, and possibly reducing the risk of chronic disease, wanting to get more toned, etc. Whatever the reason, many people jump in full-throttle. Some want to try a new diet that a friend or family member swears by. Others join an expensive meal delivery service that focuses on portion size and macro make-up, while others find some miracle plan on the Internet. Fact is, there is a plethora of weight loss information out there. It can be confusing! But at the end of the day, the most clear-cut way to lose weight is by consuming fewer calories than one needs a day. This concept is simple: put yourself in caloric deficit.

For the most part, if a person consumed only cake, but consumed fewer calories than what is needed, weight loss would occur. Yet, this person would likely not meet recommendations for the key nutrients needed to keep the body running optimally and feeling good. Further, since cake is high in calories, it is very likely that the person would be very hungry on this type of diet. Compliance would not last and likely, once the usual eating pattern returned, some weight would be gained.

Placing oneself in caloric deficit isn’t that difficult. Just think, with just as little as a 100-200 calorie deficit per day, over time this could result in roughly a 10-15 pound weight loss per year. For most, this may not seem like a lot or quick enough, but with just this one small change, the tide of weight gain could be stopped or reversed. You can consider adopting a larger calorie deficit for faster weight loss but it’s important that a diet shouldn’t be one that leaves you hungry, miserable, and wanting to quit. The goal is to develop an overall eating pattern that meets nutritional needs, assists with meeting weight and fitness goals, and can be maintained over a lifetime. Combine the strategy of eating 100-200 calories fewer each day and 30 minutes of brisk walking per day (this can be broken up to total 30 minutes) for an even greater calorie deficit, giving most people a potential improvement in their cardiovascular health.

Before jumping on a new fad diet, which can be a confusing diet that limits certain food groups, or ordering up a meal plan, try increasing the number of fruits and vegetables consumed daily. Aim for most meals to have half the plate or half the meal be fruits and vegetables. Choose mainly lean protein foods while keeping the portion size to less than the size of the palm of your hand. Aim to have most of your grain choices be whole grains while limiting refined grains and sugars. Limit the number of times you eat out per week and always keep nutritious snacks at the ready to ward off hunger and lower the risk of defaulting to a high-calorie, low nutritional value snacks or meals. Adopting these suggestions, for most of the general public, will increase the chances of meeting nutritional needs, not feeling hungry, and longtime success. With your doctor’s clearance, consider adding some brisk walking to your day. Be patient, stick with it and your overall health and waistline will benefit.

Soups are a great way to load up on vegetables, make lean proteins tasty, and experiment with a variety of no/low calories herbs and spices. Make a big batch, freeze it, and use it for lunches. Consider serving this alongside a small piece of fruit or a piece of cheese to round out the meal.

Thinking Outside the Box!

https://www.commissaries.com/healthy-living/healthy-eats

https://www.commissaries.com/healthy-living/healthy-eats

vol. 6 no.1 january 6 - january 19 · vol. 6 no.1 january 6 - january 19 page 3 disclaimer:...

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