RULE: Keep Healthy Foods in Stock (part 1)

This is a list provided by my foodie, naturally talented in the kitchen, chef extraodinaire cousin, Megan:

Always keep go-to meal staples on hand.

1.Frozen chicken: buy on sale, in bulk, from your local farm and freeze in the individual sizes you need for quick thaw and prep (ie enough for 1 serving, that would be me; enough for 2, for a family of 4 etc)

2. Frozen spinach: quick sautee of spinach, garlic, olive oil, salt and pepper finished with lemon juice and fresh parm cheese. Quick, easy, healthy.

3. Quinoa: rich in protein, cooks in minutes flat and you can leave it to do its thing while you do whatever else you need to do. Toss with some olive oil and lemon or pesto sauce for quick flavor.

4. Fresh Lemons: adds great fresh flavor to anything and keep for weeks in the frig.

5. Fresh garlic: not the pre-minced stuff, has a bunch of preservatives in them, no bueno.

6. Spices, spices, spices: tons of flavor, none of the bad stuff. Nantucket Off Shore spices and rubs, 4.99-6.99 a tin, are the most amazing spices ever, I haven’t had one from them I don’t like. Google to find where to purchase. Their Italian blend, Renaissance Rub, is spicy and oh so good on anything and everything especially potatoes roasted in the oven with some olive oil and parm cheese

7. Parmesan cheese: the good stuff, in a block. Used in moderation on whatever.

8. Sweet potatoes: keep for weeks in the frig. Bake them, slice them, dice them, mash them. Whatever. They’re a super food but hold the cinnamon sugar butter, their much better with ground mustard, salt and pepper in my opinion. Roasted sweet potato chips? Yes, please.

Feel free to add to the list of must haves to avoid the ol’ excuse “we didn’t have anything in the house and I didn’t have time to go to the store so just went through the drive thru…”

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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