Thursday, February 20, 2014

15 different ways to become healthier.

If you can't splurge on classes . . . DO A WORKOUT DVD. You can get a solid workout in your own living room for the price of a private yoga lesson or a few dance classes. The trick is to stay motivated when your comfy couch is beckoning from a few feet away. These tricks can help:
1. Treat your workout time like an actual class. Schedule time in your day to work out, and stick with it.
2. Even if you don't feel like pushing yourself to the limit, at least push yourself to start.

3. Invite a friend.
If you can't splurge on a trainer . . . HOLD YOURSELF ACCOUNTABLE. Personal trainers provide structure and accountability to your fitness regimen. But if it's out of your budget, here's how you can reap the same benefits on your own:

4. Join an online community.  
5. Get high-tech help from goal-tracking apps and websites that allow you to monitor your progress.

6. Take a picture. The motivational power of 'before' photos is massive, because you're going to improve.
If you cannot splurge on a gym membership . . . HIT THE PAVEMENT. Think of the great outdoors as an enormous, free cardio room. Here are a few ways to get your heart pumping, no equipment necessary.

7. To torch fat, do outdoor intervals. Run up a hill or stairs at top speed for up to a minute, then walk back down at your normal pace to catch your breath and recover.
8. Check a map. Your local geography might offer a unique workout opportunity—are there mountains to climb, oceans to swim, or a stadium for stair running?

9. Go back to the DVD rack.
If you can't splurge on fitness equipment . . . GET CREATIVE. You don't need to invest in a full set of dumbbells or a weight bench to do resistance training. Here's how to build muscle on the cheap.

10. Turn everyday household items into makeshift equipment. Canned soup cans double as light weights, furniture can add instability, and a milk crate can work as a step. The Message Boards are the perfect place to find DIY ideas.
11. If you buy a pair of weights, go heavy.

12. Buy bands. Exercise bands are cheap, light, and take up almost no space in your house. Plus, they're ideal if you want to stick to your workouts while traveling.
If you can't splurge on a nutritionist . . . LEARN TO SHOP SMART. With a little pre-planning, you can eat well without racking up a huge grocery bill. Here's how to find nutritious foods that won't blow your budget.

13. Stick to the basics. Shop seasonal produce, lean meats, and other foods on the periphery of your grocery store. The center aisles are usually where packaged and processed foods are kept. Watch for sales on meat, and buy nuts or beans in bulk.
14. Get informed.  Read up on working out and nutrition.  There are so many books out there to choice from, and most people have several different ways to access the internet.  You can even find lots of different healthy recipes out there.

15. Plan your meals ahead of time so you're not winging it when you hit the aisles. Look for apps that help you plan meals and track deals.

Monday, February 17, 2014

8 Ways to cut your Grocery Bill!

1. Don't shop hungry!
How often do you swing by the market on your way home from work, tired and starving? While this seems like grandmotherly advice, it's firmly rooted in current research; a new Cornell study shows that people who shop while hungry are more inclined to buy more calorically dense food.1 Keep a piece of fruit or a small Ziploc® bag full of raw nuts in your bag to guard against filling your cart with foods you're craving now but wouldn't buy on a full stomach.
2. Buy flash-frozen fruits, vegetables, and fish.
While any processing takes away from a food's maximum nutritional value, flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest. And the convenience of a bag of veggies or a filet of fish in the freezer can't be beat. The price? For seafood, there's no comparison: fresh is much more expensive—when you can get it at all. (If you check at your local grocer's fish counter, you'll find that much of what is being sold in the case as fresh has in fact been previously frozen.) Produce is trickier: frozen is sometimes, but not always, cheaper than fresh, in-season, fruits and vegetables.
3. Shop at your local farmers market.
This may surprise you, but it's cheaper to get your veggies—organic or not—at the local farmers' market than at the local supermarket. A 2011 study by the Northeast Organic Farming Association of Vermont is one of several around the country showing that farmers' market prices are consistently lower than those of neighboring grocery stores.2 Who knew? So have a great time shopping with your neighbors and supporting local farmers, and be happy in the knowledge that you're saving money too.
4. Stick to your list.
Don't cave in to the snazzy packaging on the supermarket shelves. Make your meal plan and shopping list at home, and then stick to it. Here's the exception: when you shop at the farmers' market or local produce stand, sometimes a gorgeously fresh fruit or vegetable will stand out—one you hadn't planned on. Build some flexibility into your list to account for these unanticipated treasures . . . just decide which meals you want to add them to before purchasing. A good rule of thumb is to stick absolutely to your list of pantry items, but give yourself some leeway with fresh, seasonal foods.
5. Eat lots of beans and always soak your own.
Beans are a great source of protein and fiber, and form the cornerstone of many world cuisines. And they're dead cheap—if you buy them dried. Soaking your own beans is easy, though it does take more planning than opening a can of them. But it's no big deal. Just decide the night before what you're going to eat the next day. If a meal includes beans, then put them in a pot of water to soak and leave them overnight. In the morning, let them cook as you're getting ready for the day.
6. Buy in bulk.
Costco® and other warehouse stores sell fruits and vegetables at ridiculously low prices—if you're willing to buy, say, 15 pounds of potatoes or 8 pounds of oranges at a time. You're in for some work at home, but at those prices, who's complaining? Also, in many regions it is possible to pair up with another family or two and buy a portion of either a cow or a pig directly from a local farmer. In exchange, you will receive many, many neatly wrapped and labeled packages of meat. An extra freezer is necessary for this, but well worth the investment if you live in a region where such arrangements exist. Another huge benefit of this is that you know the animal was not raised on a factory feedlot. Therefore, the meat will likely be free from the steroids and antibiotics that plague grocery store bargain meat cuts.
7. Join a CSA.
Community Supported Agriculture is another way to save money by cutting out the middleman. With a CSA, you pay a flat fee up front. On the East Coast it's typically $400-$500—for a whole growing season of produce! Every week you get a box of whatever came out of the farmer's field. Like buying in bulk at warehouse stores, this calls for some time and creativity in the kitchen. In late summer, we sometimes freak out trying to figure out what to do with all those perfect, ripe tomatoes. What a problem to have!
8. Cut your consumption.
Over the last few decades, restaurant portions have become gargantuan, and we somehow seem to think that a platter of food is actually a single serving. Most restaurant entrées can easily feed two or three. So when you're out, either share a single entrée, or get half boxed for another meal. And at home, serve smaller portions on smaller plates. It won't take long at all before you're satisfied with sensible portions!

Tuesday, December 17, 2013

A Garden in a can!

When I use canned vegetables I rinse them off.  That liquid that is in there should go away, so much salt in it.
They add salt to preserve this produce. A half-cup serving of canned string beans has approximately 300 to 400 milligrams of sodium. That is way too much.   Can we say future heartache if it's kept up.  Just saying.
Many companies offer "no salt added" options.  If you can't find one to your liking, go frozen instead many of these don't contain salt. Better yet, you can buy fresh and in season. I know that's a scary option, but you can handle it I know.

Friday, December 13, 2013

Which one do you buy Frozen or Canned Fruit?

I grew up on canned fruit, mainly pineapple.  It was in juice, so I thought of it.  I found out the difference later on in life.  I always stayed away from fruit in light syrup.
Any food swimming in juice or "light syrup" isn't good for you. Furthermore, most canned fruit is peeled, meaning you're being robbed of a valuable source of fiber. Frozen fruit is a little trickier. Freezing preserves the fruit itself, but some manufacturers add sugar during the freezing process to preserve color and taste. Most fruits can be found in the frozen food section.
You have to read the ingredients list! You want it to say fruit, water—and that's it.  Nothing more.

Thursday, December 12, 2013

Let's make a sandwich..........

If you are me and trying to get all of the "junk" out of your diet, then I sympathize with you.  I am the biggest fan of white bread.  It's so delicious, but it's so bad for you.  I hate that.  Now don't get me wrong I love some wheat, but for years I was buying the cheater wheat bread.  I didn't know the difference.  I know there are some of you out there that believe that all wheat bread is the same, but I'm sorry to tell you that it's not.  Here's the break down.
Slice of whole-grain bread wheat is better for you than refined wheat. By keeping the bran and germ, you maintain the naturally occurring nutrients and fiber. But, for some reason, manufacturers constantly come up with new ways to lead you back to the refined stuff. One of their latest tricks is to refer to refined flour as "wheat flour" because, obviously, it's made of wheat. But just because it's wheat-based doesn't mean it's not refined. The distracted shopper can mistake this label for "whole wheat flour" and throw it in his cart. Another loaf of cruddy, refined, fiber less bread has a new home.
The solution to this is to slow down when you read the label and pay attention to what the ingredients are. That word "whole" is an important part.

Monday, October 7, 2013

Canned Soup......It's mmm mmm gross.

I was a big fan of canned soup.  I kept it stocked in the pantry, but one day I started making my own soups and stocks.  The difference in the taste and the price was so well worth never buying canned soup again.  I started reading the ingredients on the label and notice the large amount of salt in that little can.  I do not add salt to my soups, well sometimes a pinch.  I do mean a pinch.  I'm not a fan of salt.  Here is some information on canned soups.

As is also the case with canned veggies, you are entering a sodium minefield. Half a cup of Campbell's® Chicken Noodle Soup has about 37% of the recommended daily allowance, and who eats half a cup? I would still be hungry after the whole can.  I would be really thirsty afterwards.

Read that label carefully.  They hide chemicals in that can.  Most companies make low-sodium versions, if you must.  It's still best to make your own soups.  You can have complete control of what is in it.  It taste so much better.

Thursday, October 3, 2013

Hot Yogurt...........................

It sounds so good for you to eat for a daily snack, but let's really look at it. Fat aside, there's the calcium and protein you find in all milk products, along with probiotics, which make it easier to digest for those with lactose issues. The only problem is that straight yogurt can be pretty bitter, so manufacturers load the stuff with sugar and masquerade those carbs as fruit in an effort to make the whole thing more palatable. Have a look at most flavored yogurt and you'll find the second ingredient to be sugar or high-fructose corn syrup. One container of Yoplait® Original Strawberry has 170 calories, with 5 grams of protein and 33 grams of carbohydrates, 27 of which are sugar. Oddly enough, these are the exact same nutrition facts for Yoplait's other, less healthy-sounding flavors, including Key Lime Pie and White Chocolate Raspberry.  
The solution is to buy plain yogurt and flavor it for yourself. You would be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste.