Our Mission Statement

Our mission at Wholefood 2 U is to provide nutrient dense food to enhance a healthy diet. We conduct our business in a respectful and ethical manner. We support each individual customer’s quest to learn more about healthy choice in diet and lifestyle. Ultimately, our commitment is to provide each customer with outstanding service and product satisfaction.

Top 10 Diet Foos

Top 10 Diet Foods
Include these diet foods in your weight loss plan
With all the bad stuff out there, it’s good to know that there are still some foods that are okay. These foods will not only help you stick to your weight loss plan, but they taste great and you don’t have to feeling guilty for eating them.

Regularly include the following foods in your diet:

1. Skinless, boneless chicken breasts - buy them fresh or frozen, and make sure to remove any remaining traces of skin and any visible fat. Chicken is extremely versatile at mealtime and there are tons of quick, easy recipes to make it taste divine.

2. Blueberries - these antioxidant-loaded powerhouses are low in calories, taste great and can be added to your yogurt, smoothies or oatmeal for a tasty snack.

3.Low-fat cottage cheese - cottage cheese is high in protein and calcium, but make sure you choose the low-fat kind. The texture might seem different, but once you add in fruits or vegetables, you won’t even notice.

4.Broccoli- broccoli might just be labeled a wonder food. It contains almost as much calcium as a glass of milk, is high in Vitamin C, and packs some serious fiber. This is one mean green. Steam it and enjoy with some lemon juice, add it to your stir-fry or enjoy it raw in your salads.

5.Oatmeal - if you’re looking for an energy-boosting and satisfying food for your diet, you can’t get much better than oatmeal. It’s low in fat and calories and contains the right amount of low-Glycemic carbs. Just make sure you choose steel oats as opposed to the prepackaged kind that are high in sugar. Oatmeal tastes great when you combine healthy add-ins like blueberries and soy milk. Or, a popular favorite, adding half a banana, one tablespoon of natural peanut butter and soy milk. Yum!
6. Tuna - tuna is one of the cheapest types of protein you can buy, and it’s also low in fat. Many people turn up their noses at tuna, but it can actually taste great if it’s mixed with the right seasonings. Try adding lemon juice and some pepper, or mix in somedill and Dijon mustard. For a spicier alternative, try mixing in some salsa. Once you get used to the flavor, tuna is a cheap and easy addition to your diet.

7.Eggs (Egg Whites) - make sure to buy the kinds that are high in Omega-3 fatty acids. Whether you boil them, scramble them or combine them with veggies and spices to make a tasty omelet, eggs are a cheap, easy and versatile addition to your weight loss plan. Not to mention they’re high in protein, and are a rich source of vitamins B, A, E and K. It’s the yolk of the egg that contains all the fat, so make sure to remove it. Or better still, buy pre-separated egg whites such as Egg Beaters.

8. Spinach - not just for Popeye anymore! Spinach is a great addition to omelets and soups, and also makes a great salad. The goodness of spinach is backed by its high amounts of Vitamin C, Vitamin E, calcium, fiber and antioxidants. It’s extremely low in calories and has no fat, which makes it a great addition to your weight loss plan.

9.Salsa- everybody salsa! Salsa tastes great on many of your favorite dishes and best of all it is low-fat and low-cal. It adds a delicious flavor and is a healthier option that many other condiments.

10.Apples - refreshing, juicy apples are a great addition to any diet. They are packed with antioxidants and vitamin C, and are an excellent source of fiber that can help lower your cholesterol levels and keep you feeling full. Not to mention, they taste great and are low on the Glycemic Index. So fill up - an apple a day keeps the doctor and the weight away!

~~~PUMPKINS~~~

Yes, we carved many pumpkins on Saturday nights but we have also loved recipes with made with this colorful squash. Pumpkin contains loads of beta-carotene and alpha-carotene, which are converted to vitamin A in your body. It's high in fiber, low in calories, and a good source of several important minerals, including iron, potassium, and magnesium.

Pumpkin Muffins:
3 1/3 c. flour2 tsp. baking soda3 c. sugar1 1/2 tsp. salt1 tsp. cinnamon1 tsp. nutmeg1/4 tsp. ground ginger
Mix dry ingredients and add:
1 c. oil4 eggs2/3 c. water2 c. pumpkin
Preheat oven to 350F degrees.
Prepare muffin tins by greasing with vegetable oil or butter and sprinkling lightly with flour. Shake out excess.
Fill muffin tins three-quarters full and bake at 350 degrees for 20-30 minutes or until toothpick inserted in center comes out clean.


A great way to make use of the pumpkin seeds is to eat them, salted, and toasted. Our preference is with the shells on ~ if they are toasted properly they are wonderfully crunchy and easy to eat. It helps if you are going to eat them with the shells on that you use seeds from sugar pumpkins, somewhat smaller than the mega-sized carving pumpkins. The TRICK?? Boil the seeds in salted water first, and then toast them in the oven. You will need:
1 medium sized pumpkin
salt to taste
olive oil
1. Preheat oven to 400. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.
2. In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add a tablespoon of salt for every cup of water. Bring to a full boil. Let simmer for 10 minutes.
Remove from heat and drain.


And now my famous Fluffy Pumpkin DIP. This is a very creamy and yummy vanilla pumpkin dip that is served with graham crackers. I like the cinnamon graham crackers sticks best, (this year we used Scooby Doo Honey Grahams...they look like dog biscuits...lol). You can use lite whipped topping and sugar free pudding and it still tastes great.
INGREDIENTS:
1 (8 ounce) container frozen whipped topping, thawed
1 (5 ounce) package instant vanilla pudding mix
1 (15 ounce) can solid pack pumpkin
1 teaspoon pumpkin pie spice
1 8oz cream cheese
DIRECTIONS:.In a large bowl, mix together instant vanilla pudding mix, pumpkin and pumpkin pie spice. Fold in the thawed frozen whipped topping.
Chill in the refrigerator until serving.
I put it in a plastic container that fits inside a pumpkin for serving.

10 Worst Snacks for Kids

"Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie." Jim Davis, 'Garfield'

While waiting for DH to get his food handlers (I got mine too....100% on the test)certificate, I found an article on the 10 worst snacks for kids. I'm sharing it because I believe it is time to take a positive step towards healthy eating habits. Obviously there aren't any surprises on it and it doesn't just pertain to kids!

10 worst snacks for kids
written by Aubrey Merrel

1. Chips. At 150 calories and 10 grams of fat per serving, chips are one of the worst snack foods. The issues compound further when kids reach three to four servings deep into the bag.

2. Doughnuts. Yes, this includes doughnut holes, mini doughnuts and anything spelled "donut." Sugar will cause your child's insulin levels to fluctuate. Add to that deep-frying, 4 grams of trans fat and you have an equation for type II diabetes.

3. Cookies. Like doughnuts, kids love the sweetness and chewy texture of a chocolate chip or oatmeal raisin cookie. Store-bought varieties always pack more fat and chemicals to prolong their shelf life.

4. Chicken nuggets. For some reason, children seem to love deep-fried, processed chicken. A McDonald's Kid's Meal portion not only packs four "nuggets", but 169 calories and 10 grams of fate (including 1 gram of trans fat) ***GRAND KIDS TAKE NOTE******

5. Cheese product. The title alone should deter you. Cheese product refers to cheese in a can, American cheese, cheese dips, Mac 'n Cheese, etc. Infused with emulsifiers, chemical preservatives, color additives and extra sodium, manufacturers cannot legally label cheese product as "real cheese."

6. Fruit snacks & fruit roll-ups. With the antioxidant craze of late, candy companies have jumped on the band-wagon to claim high quantities of the antioxidant vitamin C. Be careful of food labels. Fruit snacks and other fruit candies have always contained vitamin C if they were made from real fruit juice. Just because it says "antioxidants" doesn't mean it is healthy.

7. Candy. Grocery stores devote an entire aisle to it, and some pantries resemble it all too well. Sugar, the essence of candy, is one of the leading causes of obesity and type II diabetes. With the number of blue and green mouths running around, it's not wonder why obesity and diabetes rates are epidemically high.

8. White bread. Wonder bread. It really is a wonder how that five-inch square of fluffy white goodness can roll into a tiny ball. White bread, unless fortified, packs no nutritional value, but it puts the body's insulin levels on a roller coaster ride.

9. Soda & Energy drinks. One of the most terrifying aspects of my two-year waitress career was 2-year-old asking for Diet Coke on their own accord. The words, "Diet Coke" should not exist in a two-year-old's limited vocabulary. Parents complain about their kids bouncing off the walls, yet still feed them concentrated sugar and caffeine. A great deal of the childhood obesity epidemic relates to the sugar consumed by sipping soda.

10. CHIPS! Yes, chips are so unhealthy they made the list twice!