Supermarket Nutrition: NuVal Scores

Are you familiar with NuVal scores?  If you shop in one of the participating grocery stores, you may have seen the signs.

The NuVal scoring system was developed by nutrition and medical experts to analyze a comprehensive list of nutritional factors into one numeric score; the more nutritious a product, the higher the score.

To sum it up in its simplest form:

             100 = nutritious, 1 = notsomuch.

From the NuVal website:

How the Scoring Works
NuVal Scores summarize comprehensive nutritional information in one simple number between 1 and 100.  Each NuVal Score takes into account more than just the nutrition fact panel.  It considers 30-plus nutrients and nutrition factors – the good (protein, calcium, vitamins) and the not-so-good (sugar, sodium, cholesterol).  And then it boils it down into a simple, easy-to-use number; a number you can trust to make better decisions about nutrition in just a few seconds.

What do I think?
I appreciate that this gives a better overall picture of the nutrient content of the product.  Sure, that information is already present on the Nutrient Fact Label (or “the block”), but an accurate comparison of the labels of two products requires careful examination of serving sizes and adequate understanding of macro- & micronutrients.  Who has time for that?  If you’re like most folks, you want to get in and get out of the grocery store as quickly as possible.  (A task made much simpler with a grocery list!)

How can you use it?
I think the NuVal score would be very helpful for making a decision between two products.  A quick glance at the numbers will allow you to make an informed choice.  I’m not convinced it’s a meal planning tool or a means to set a target goal (say 400 NuVal points a day), but it is a quick way to get a better understanding of the nutrient content of the foods we choose.

Can you guess the scores of your favorite foods?
Try the Nutrition by the Numbers game on the NuVal site.  Guess NuVal scores by ranking products from highest score to lowest.  You may be surprised by what you learn.    

Does the face a TV trainer on the box affect the NuVal score?

Nope, but it certainly makes that container of oats easier on the eyes. 

Sigh…Bob is dreamy. <Side note: I find it hard to believe that vegan Bob Harper is eating flavored packets of instant oatmeal.  But I’m pretty sure he’s enjoying his endorsement income.>

Have you seen these scores in your store?  Do you use them?  Would you find them helpful? 

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I am in no way affiliated with NuVal and was not compensated for or asked to do this review.  I just wanted to share what I learned about the scores after seeing them at my Lowes Foods.

Is Your Life Clutter Free? Triangle, NC Expert Panel Event

We’re all familiar with the different forms that physical clutter takes on in our spaces and lives.  Your trouble space may be an overflowing kitchen junk drawer, while your neighbor may be unable to shut her closet door for all of the decades-old clothes crammed inside.  But have you ever taken the time to consider what’s cluttering your mind, body and spirit?  You know, those habits, choices and even people who are no longer serving you?

I’m honored to be on the panel of Julie Seibert’s upcoming Reawaken Your Brilliance clutter-free THRIVE Event in Raleigh on May 22nd.  We will be discussing clearing your mind, nourishing your body purposefully and connecting with your spirit. 

For more information and to register today, visit the Is Your Life Clutter Free event page.

I hope to see you there!

Some of my friends in school nutrition introduced me to the Spot the Block campaign.  It was created by the FDA to encourage “tweens” (ages 9 - 13) to use the Nutrition Facts Labels on food items to make educated decisions on their food choices.  This Dishin’ the Nutrition rap is part of the campaign.  …and it’s a bit catchy.  But I have to say I’ve never heard the nutrition label referred to as “the block.” 

Have you?  What do you think of the rap?  Do you look at the nutrition facts labels when making meal plan decisions? 

Learn more about the campaign here.

I had the honor of being interviewed by Don Johnson (no, not that one) of the Don Johnson Real Estate Team in Cary NC.  It was a great opportunity to explain a little more about my services and I’m very proud that, even with the distraction of that gorgeous kitchen, I was able to answer his questions in complete sentences.  Thanks Don!

Order Up Organizing Around the Web April ‘12

It’s been a busy couple of months!  In addition to exciting things here in North Carolina (more on that next week), I’m honored to have been featured on some fabulous blogs.

I shared 5 Steps to Creating a Healthy Kitchen on Geralin Thomas’s Managing Modern Life® blog.  Not only is Geralin a well-respected professional organizer whose work is regularly featured on the A&E show Hoarders, but she is one of the kindest, most genuinely friendly women I’ve ever met.  It’s an honor to call her a colleague.

The wonderful folks at Purse Perfector featured my article on Organizing your Kitchen for Easy Meal Planning.  If you’re not familiar with Lyn Marsteller’s awesome product, check out her pocketbook organizer today.  With the wide variety of sizes and colors, you’re guaranteed to find one that fits your needs.

Autumn from Space for Living featured my Recipe Binder Organizing Project.  You may remember Autumn from her guest post here last fall or our shared aversion to bone-in chicken.  She’s an organizer in California who shares practical, useful organizing tips on her blog.

Many thanks to these fabulous ladies for these opportunities!  Be sure to check out their helpful spaces on the web.

What are some of your go-to blogs for organizing, meal planning and kitchen ideas/tips?  Please share in the comments.

Simplifying Meal Planning: Assigning Theme Nights

The goal of establishing a meal planning system for your family is to make it a simple routine—not to further complicate things.  Take a hint from the professionals who create cycle menus in food service establishments and assign theme nights.

Customize the themes to match the preferences and goals of your family.  If you all like to try new, exotic foods, perhaps your themes could reflect a variety of regional dishes.  Maybe you can’t stand the thought of going an entire week without pizza (ahem), so you declare Sunday as Pizza Sunday in your house! 

Theme nights provide structure without being too restrictive.  For example, “Italian Tuesday Nights” will guide your recipe decision as you lay out your meal plan, but will still allow for some creativity/variety as you choose between spaghetti, ravioli, chicken parmesan, lasagna, etc. 

Some other ideas for theme nights:

• Protein sources: chicken, beef, turkey, seafood, pork, beans, meatless, etc.
• Regional cuisine: Italian, Mexican, Indian, Asian, Irish, Jamaican, Greek, southern, etc.
• Prep methods: grilled, baked, slow-cooked, fried, etc.
• Types of entrees: sandwiches, soups, casseroles, salads, etc.
• Meal origins: freezer stock, take-out, restaurant, new recipe, leftovers, etc.

Could the nonrestrictive structure of theme nights help get you started with meal planning?  Which theme nights would work best in your family?  What suggestions can you add to this list?

Three Easy Tips to Improve your Eating Plan

It’s (almost the end of) National Nutrition Month®!  How have you been celebrating? Whether you’ve taken the time to evaluate your eating plan or have been focusing your time and effort on a certain NCAA tournament, here are few simple healthful changes to consider for March and beyond:

1. Drink more water.  Your body needs water to function properly and when you’re properly hydrated, you feel less sluggish.  And an added bonus: if you replace a soda pop or other sugary drink with 8 ounces of water each day, you’ll be cutting calories in the process.  Doable First Step: Drink sixteen ounces of water between each meal.
2. Eat more produce.  I’ve mentioned this before, but increasing your fruit and vegetable intake is a small, measurable, achievable goal that can have a huge positive impact on your health.  Produce is naturally low in calories and fat and is packed with the nutrients your body needs to stay healthy.   Doable First Step: Aim for one (non-fried) fruit or vegetable at each meal.
3. Eat breakfast.  Your morning meal not only fuels you for the work you’ve got ahead of you, but it also keeps your metabolism in action.  An active metabolism = calorie burn.  Doable First Step: Eat something in the morning—even if it’s just a slice of toast with peanut butter or, better yet, a banana and a glass of milk.   (See tip #2)

What small change can you make today to move your eating plan one step closer to your nutrition goals?  Choosing one change and mastering it before moving on to another can increase the likelihood of your success.

5 Tips to Help You Store Your Wine Collection - Guest Post

Occasionally I get asked for the best way to store wine.  As I’m not much of wine drinker (beer is much more my speed), I’ve decided to seek outside advice.  Jessica from Extra Space Storage has some tips:

There comes a time in every novice wine collector’s life when storing wine becomes a complication. It’s usually when the wine rack is full. At which point, you’re faced with a dilemma: buy another wine rack or set up a whole different way to store your wine. You obviously don’t want to overcrowd your kitchen or dining room with wine racks. And you may not be able to convert your basement into a wine cellar. Fortunately, storing your wine collection doesn’t have to be difficult or expensive. Here are five tips to help you store your Merlots and Pinot Noirs like a champ: 

1. Consider the linen closet.  It’s best to store wine in a cool, dry, dark place, which makes the linen closet ideal. You can set up a large rack inside your linen closet and use the existing shelf space to store your wine. 
2. Think about investing in a wine refrigerator. Buying a wine fridge is much less expensive than converting another space in your home into a wine cellar. Wine fridges can store up to 200 bottles and they create the perfect low-light and cold environment for your wine. 
3. Turn to kitchen cabinet space. If you have a pretty big collection of wine, you obviously won’t be able to store all of the bottles in your cabinets (unless you get rid of all your pots, pans, and dishes). However, there’s no harm in sticking a few of your favorite bottles in one or two of your cabinets.
4. Store in the garage with caution.  If you’re fortunate enough to live someplace where it’s 65 degrees year round, the garage is a great place to store your wine. However, if you live where it’s extremely cold in the winter or hot in the summer, the garage is a less than optimal storage location. 
5. Don’t rule out your self storage options. Self storage is an excellent solution for wine collectors whose living space is simply too small to support a wine collection. Self storage is also ideal if you’re moving and need a temporary home for your wine.

Author’s Bio: Jessica Johnson helps residential and business customers who use self storage when they don’t have enough storage space on their own property  Johnson’s company - Extra Space Storage - has locations from coast to coast, including a Greensboro self storage facility.