Rachel Chemerynski is a self-proclaimed “Healthy Chick.” Fresh out of college, she loves eating healthy while still enjoying the foods she’s grown to love and strongly believes that not only can others eat healthy, but they can do it without fearing food and still save a buck or two.
Through her blog, Healthy Chicks, Rachel encourages her fellow females to eat healthy and be confident in their bodies. Her blog posts are helpful, as she frequently relates back to her own struggle with dieting, and they still maintain the informality of “girl talk.” Or, “chick talk.”
From sharing favorite recipes made up of cheap ingredients to comparing Trader Joe’s with the more expensive Whole Foods, Rachel insists you can also eat healthy without breaking the bank.
Tell us about your blog, Healthy Chicks.
My blog is all about embracing food, loving food, but doing it the healthy way. I want people to not fear food, and to eat what they love, but to make sure they make healthier choices day by day.
Where did your love of food come from?
I’ve always loved food every since I was a little girl. My grandmother is an extremely good cook, and she had us baking breads/pies/etc, mixing and stirring pots of soup when my sister and I were very young. Also, growing up, we always had nice family dinners with large portions of meats, pastas and other delicious meals. As I grew older, I began to realize I had to be more cautious about my food choice. So around senior year of high school (about 5 years ago) I began to watch what I ate, and tried to incorporate healthier food choices into my diet. I now still love food, but keep an eye on what I eat and how much I eat.
How do you manage to eat healthy while still maintaining a budget?
I’ve lived in an apartment for the past 4 years, and realized that the best way to eat healthy while maintaining a budget is to cook for yourself! So many people (especially college students) buy fast food all the time, or go out to eat WAY too often with friends. Yes, that’s fun and I love the occasional dinner, but when I’m trying to eat healthy for a cheap price, I cook for myself. I usually buy my food at a local supermarket, and load up on cheap vegetables, fruits and lean meats. I always look at the price tags before I purchase anything, and try to go for the sales! If you purchase a rewards card at your favorite grocery store (or anything close) you can save tons of money, sometimes $20 from just one visit!
I also stay away from cheap foods like mac and cheese, canned soups and canned veggies. Just because something is cheap does not mean you should buy it, and by no means is it always healthy. Be careful!
Some of my favorite bargain buys: salads with various fruits and veggie, canned tuna, apples, natural peanut butter, eggs (so cheap and you can eat them whole or with egg whites only!), lean ground turkey (usually $5 at most for a whole package, but sometimes much less when on sale), brown rice (super cheap, especially when you get it in the “bulk” section of a health food store), sweet potatoes, and oatmeal.
What has been your biggest obstacle while doing this?
I’ve learned that sometimes healthy food definitely doesn’t always come cheap, like some of my expensive favorites: hummus, tofu, organic gluten free waffles, veggie burgers, lean meats, and some vegetables that can get super pricey especially when not in season (i.e. a small package of strawberries or blueberries costs more than $6.00!) It’s hard to buy healthy food cheap, but you can definitely do it if you keep an eye out for sales and what foods are in season. And sometimes I have to splurge on my expensive healthy favorites, but that’s OK because I know my body and heart will be thanking me later…
Do you have a grocery shopping tip for our readers to keep in mind?
Make a list ahead of time of what you need, so you don’t go crazy and end up throwing everything in the cart. Also, go to the grocery store AFTER you eat. I know when I’m starving, I tend to buy everything in sight…sometimes unhealthy “treats” just because I’m hungry at the time.
When you do go to a restaurant, how do you keep your wallet in check while enjoying a night out?
I try to stick with one meal, and only drink water while out to eat. Seriously, sodas and cocktails can quickly run up your bill, and aren’t the best for your waist line either! Also, if I’m not that hungry, I’ll share a meal with a friend, or order a couple appetizers instead of one big meal. I usually don’t order dessert, but if I do my friends and I will get one tasty delectable treat and ask for a bunch of spoons and just split it! But, I’m also a 22 year old young woman and I understand that some nights you’re going to want to indulge and treat yourself, and that’s absolutely fine. Just do that once in a while and if you do, pick something you absolutely love (like a nice big Fettuccine Alfredo dish) and eat it slowly and enjoy it! Remember: you don’t have to finish the whole meal, and leftovers taste absolutely delicious the next day!
What are a few of your favorite recipes?
Squash ‘n’ Turk Burg Medley
This is a quick ‘n’ easy dinner option that I created while living in my apartment in college. But, don’t be fooled. Just ’cause it’s easy doesn’t mean it’s not absolutely delicious as well!
Ingredients:
- 1/2 red onion, sliced
-1 package learn or extra lean ground turkey burger
-1 yellow squash
-1 zucchini
-1 clove fresh garlic, crushed
-1 TB cajun seasoning (or a mix of your own favorite herbs and spices)
-1 tsp. oregano
-salt and pepper to taste
-4 TB extra virgin olive oil (for cooking)
1. Set burner on medium heat and let 2 TB olive oil set in. Chop up the squash and zucchini, and add to large frying pan with the chopped onion and garlic. Stir periodically, until veggies are cooked well, but be careful not to overcook. (Taste test if you’d like : ) )
3. In the meantime, set another medium pan on medium high with olive oil spread, and cook turkey burger until done, when lightly browned.
4. When the turkey is done cooking, add it to the veggie-mixture, and stir well. Drizzle on the cajun seasoning, oregano and salt and pepper to taste, stirring gently until everything is well mixed to get the ultimate flavor.
5. Enjoy!
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Summertime Pasta Primavera
This is a pasta dish my mom swears by in the summer months because it’s easy, healthy and super fresh! Try it out tonight for dinner, either cold or hot (we serve it hot!) and be creative if you want, substituting different veggies and pasta varieties. Enjoy!
Ingredients:
-1 box whole wheat pasta (Use rice pasta if you have a gluten sensitivity)
-1 large tomato, diced
-2 zucchinis, chopped and steamed
-1 cup baby spinach, chopped
-3-5 fresh basil leaves, chopped well
-2 garlic cloves, crushed
-1/4 to 1/2 cup grated Parmesan cheese (optional)
-2 TB pine nuts (optional)
-1/4 cup Extra Virgin Olive Oil
-dash of black pepper
-dash of cajun seasoning (optional)
1. Cook the pasta according to the directions on the box, and drain but don’t rinse. Pour into a large bowl.
2. Steam the zucchini 6 to 8 minutes, and add to the pasta, along with all of the other veggies and herbs.
3. Sprinkle the Parmesan cheese and pine nuts (both optional) on top and then mix those in as well.
4. Serve and enjoy!
Serving suggestions: This tastes grate alone, as a nice, light summer dinner or paired with an arugula salad made with diced pear, pine nuts and olive oil.
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Fresh Avocado and Tomato Omelet
Ingredients:
-1 TB olive oil for greasing the pan
-2 medium to large sized eggs
-1/8 to 1/4 avocado, sliced in small chunks
-1/2 medium tomato, chopped
-1 tsp. oregano
-1 tsp. basil (Fresh is best if you have it!)
-1/4 cup low fat cheese of your choice (optional)–feta or reduced fat mozzarella would taste great! (I used a half slice of veggie cheese because of my sensitivity to milk)
1. Mix 1 whole egg with 1 egg white in a small bowl. Add a dash of water or skim milk to thicken the mixture up a bit.
2. Place your frying pan on the stove, on medium high, letting the olive oil to spread all over and set in.
3. In the meantime, chop your tomatoes and avocado up and have ready.
4. Once stove is hot, pour egg mixture. Once it starts bubbling a bit, add your veggies and then cheese (optional). As cheese starts melting, sprinkle the oregano and basil over the eggs.
5. Turn one side over with a spatula to create the classical omelet shape.
6. Enjoy! Serve with a piece of whole grain or Ezekial bread, or some fresh fruit
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THanks for highlighting Rachel! She may be my cousin, but she’s also got a bright future ahead of her and it’s nice to see her being noticed for her obviously great outlook on health and wellbeing!