Friday, March 27, 2009

Eating Healthy is Expensive...

Misconceptions about eating healthy....
There are many misconceptions out there that eating healthy is too expensive. Here are some different ways to eat healthy on a limited budget.
1) Start cooking more often at home.
2) Limit eating out or if you do make sure to get a to go box and save half for your next meal.
3) Check out your local Farmers Market for fresh produce at lower costs.
4) Many of the discount grocery stores have healthy food; it's just a matter of looking for it.
5) Instead of going out to dinner with friends, offer to have everyone bring a healthy dish..and have a potluck.
6) Gotta love those samples!!!
7) Get a group of friends together, and buy in bulk...they have local companies that will deliver fresh produce to your door.
8) Find out when the planting season is and start growing a garden for your fruits and veggies.
9) Limit your intake of high calorie/alcoholic beverages. Choose water easy way to save calories and help with weight loss and save money!!
10) HAVE FUN!!!! If you are not having are doing it the wrong way...!!!

Keeping a Food Budget

Keeping a Food Budget

Keeping a Food Budget
I'm sure most of you have checking accounts and hopefully balance them. When you go shopping do you keep a budget??? A food budget is very similar. Give yourself a calorie budget each day. Now, it's up to you how you want to spend those calories that day.You could have 2 huge bagels for the day OR you can spread out your calories with a variety of foods such as big leafy green salads, other vegetables, lean meats for protein such as chichen, turkey, tuna, salmon, baked , grilled, or broiled. Eggs and/or egg whites, nuts such as raw almonds or walnuts are also a good form of protein as well. And of course making sure you are limiting your carbohydrate intake is essential. Keeping a food budget is all about not depriving yourself and making sure you include an occasional treat into your calorie budget. Just be careful not to go into "Cookie Over draft."

Cleaning the Clutter

Cleaning the Clutter

Spring is here and it's a great time to clean the clutter! This is a good way to bring in new clean energy and also help you gain more clarity over your life. Start out by cleaning the pantry; getting rid of all the unhealthy foods that no longer serve your current lifestyle. Really take a personal inventory on which foods nourish you and which ones end up making you feel sluggish?
Take time to go through your closet and start donating items that no longer fit. The clothing has always been a gage for me as to where I am in my fitness program as well as how much food I have been eating...
It's almost like a Bear coming out of hibernation...shedding the layers. Start bringing in your spring clothes, the ones that make you feel vibrant...
If they are a little tighter than they were last year...don't get discouraged... let that be a starting point for you to hit re-start and get yourself feeling great again!!

12 Tips for Eating for More Energy Less Stress

12 Tips for Eating for More Energy Less Stress

As many of you already know, there is an incredible impact on your body on the type of FUEL you put into your body....Some foods will trigger stress in the body and others can actually help manage stress levels.
Think of your body like a car...the only difference is once your body breaks down you can't trade it in like you can with a car. So you want to make sure you are putting all the right fuels into your body to help it run more efficiently and at it's PEAK PERFORMANCE LEVEL. Here are a few tips to help you run on more energy, efficiently, and with less STRESS.

1) Stay hydrated- Ideally drinking approximately 1/2 of your body weight in oz per day will help with weight loss, flushing out toxins,improve your ability to think more clearly among many other benefits!

2)Eat Small Meals-By eating small meals throughout the the day, you are giving your body the opportunity to metabolize the fuel more efficiently. Think of your body like puting honey in a straw...If you put too much honey into the straw the body won't be able to breakdown the food as efficiently and will just store to fat.

3)Eat Leafy Green Salads-Good form of roughage and will give you more energy and help eliminate waste.

4)Choose High Anti-Oxidant Fruits- Fruits that are high in anti-oxidants will again help flush out toxins and give you more energy. Some examples would be many from the berry family...such as goji berries, blue berries, strawberries, and blackberries to name a few.

5)Make sure to start your day with a good breakfast that includes a combination of carbs. protein, and fat.

6)Take your multi vitamins- Many of us are not getting enough nutrients for our bodies just from the food alone we eat. It is imperative that we get the sufficient vitamins and minerals in order for our bodies to run more efficiently.

7)Avoid/ Reduce processed sugars, caffeine, alcohol,soft drinks,high fat foods and heavily processed. These items can act as a false stimulant and also act as a depressant.

8)Log your food-Be aware of what you are putting into your body. Sometimes we don't realize what exactly we are eating until we write it down. As the saying goes, we can't manage what we don't measure.

9)Eating foods that are high in Omega-3's. Salmon and fish oil are a great source of omega 3's which greatly impacts stress levels in the body.

10) Eating foods that are high in Vitamin C - Helps manage cortisol levels better and also helps with the absorbancy of other nutrients to the body.

11)Consuming "Clean Foods"- Foods containing high nutrients and less processed fats.

12)Incorporate protein and complex carbohydrates- The body uses more protein and complex carbohydrates when under stress.

*** Lastly, don't forget to BREATHE.........!!!!