Belly Fat Culprits: Items to Avoid

Tips_To_Avoid_Belly_FatBelly fat – or those extra inches you can pinch around your middle – has been linked to some serious health issues. If you’re like many of my fitness clients, getting rid of belly fat is on their workout wish list. In a previous post, I shared ideas on what to add to your diet or exercise regimen to target belly fat.

Today, let’s turn that around a bit and zero in on those items to avoid.

Belly Fat Culprits

I often tell my clients not to expect perfection. Even so, if you can minimize these four culprits, you’ll be on your way to a flatter tummy.

1. Overdoing It With Alcohol

In moderation alcohol isn’t bad for you. There are numerous studies citing where a glass of wine can actually contribute to a healthy lifestyle. It’s when you have three plus drinks in a day — even infrequently — you may be adding to your belly fat. Overdoing it with alcohol not only dehydrates you, it is sabotaging your efforts to lose unwanted pounds.  My recommendation is to space out your drinking. I’ve found that limiting consumption to a specific day (like a weekend evening) so you have no more than a glass or two is helpful in maintaining a healthy weight and lifestyle.

2. Trans Fat ConsumptionChips_Have_Trans_Fat

Even if you’re watching your calorie consumption, food with trans fat can cause belly fat weight gain. Trans fats are found in processed food like salty snacks. Get into the habit of checking labels. Trans fat is known to hide in unusual places like bran cereals, and reduced or low fat ice creams.

3. Minor Stress

I can hear you now… living in Silicon Valley comes with stress!  Even so, figuring out how to reduce your stress can help release that stubborn belly fat. A University of California San Francisco study found that those eaters who didn’t relax five minutes before they ate actually gained more weight. Whatever you choose to eat, take a few minutes to relax first. Then, practice mindful eating — where you pay attention to your food rather than on electronic gadgets. Most likely you’ll find that you’ll get fuller faster and feel more satisfied.

Another way to reduce your stress is regular exercise. If the idea of walking on a treadmill for 30 minutes sounds boring, it’s probably an indication you need variety in your work outs. Try a boot camp or zumba class. People who exercise regularly have less belly fat and are better able to cope with life’s normal stress levels.

4) Added Sugar

Added sugar is in SO many things like salad dressings, jarred pasta sauce, fruit flavored yogurt, and juices.  Read your labels!  If you eat  packaged foods, you may be eating quite a bit of added sugar.  Studies have shown that added sugar in the American diet is making people fatter.  There’s a reason some researchers now call big waistlines “sugar bellies”.

 

This week as you eat your meals, look at the 4 things to avoid above and see what you can do to minimize some of the “Belly Fat Builders” in your normal eating routine.

Remember, every little thing you do to eat just a little better makes a difference.  Occasional indulgences are fine.  Pig out once in awhile!  It’s the things you do (or don’t do!) on a daily basis that create the body you’re living in today.

 

Photo attributions:

Man on Bench:  http://www.flickr.com/photos/52890443@N02/4887846284/

Chips and Salsa:  http://www.flickr.com/photos/jeffk/31573766/

 

Healthy Eating Habits Start With Atmosphere

Good_eating_habits_start_in_a_clean_kitchenYour surroundings affect your mood, so it makes logical sense that it affects healthy eating habits. What are some things you can do that will support preparing and enjoying foods at home? I’m glad you asked! Here are 3 ideas to change how you approach meal planning and eating nutritious meals at home:

1. De-Clutter The Kitchen

If your kitchen counters are a catch-all for appliances, mail, and other items that are attracted to any flat surface, then your first order of business is to clear the clutter. You need a clean and clear surface for food preparation. If you can’t find a clear or clean surface in the kitchen, of course it’s going to be hard to cook. Cooking doesn’t have to be drudgery — a daily chore that you’ll want to avoid.

Spring is a prime opportunity for cleaning and decluttering. Do you really need 11 different kind of spatulas? Most of us use a small percentage of the utensils and appliances we’ve packed into drawers, cabinets or on counter tops. Take stock of what you really need. Organizing tip: for those items you’re not ready to toss, put them in a box. Store the box in an easily accessible place but that is out of sight (e.g., hall closet) for two months. If you haven’t retrieved anything from the box in two months chances are pretty high you don’t need it. There are a few exceptions — like a turkey baster or cherry-pitter– things that are used seasonally.

Once you’ve cleared your space, the trick is to keep them clutter free. You may find this ZenHabits guide helpful to maintain it.

2. Meal Prep Fun

Make_meal_preparation_funThis is kind of related to #1 but with a twist. Now that you’ve got a spotless kitchen worthy of a mother-in-law’s inspection… let’s talk about creating a fabulous atmosphere while preparing meals. Here are a few ideas on how to spice things up:

  • Put on music. Choose things that help you relax or pick up the pace depending upon what you need and your mood.
  • Involve the kids. This is a great time to chat about each other’s day. Not only does “many hands make light work,” you’re also teaching them good habits in the process.
  • Enjoy a glass of wine or your favorite beverage. The idea is to make meal preparation relaxing and more fun.
  • Set a weekday dinner table with tablecloth, fancy dishes and candles.
  • Add pretty garnish —  like parsley or slice of orange — to your plate to make the meal feel extra special.

3. Meal Planning Supports Healthy Eating Habits

The adage “failing to plan is planning to fail” definitely applies to establishing healthy eating habits. If you haven’t added meal planning to your weekly routine, then I highly recommend doing so. Knowing you’ve got healthy snacks and items ready will make your life so much easier. Short on ideas on what to have on hand? No problem, I wrote a post dedicated to healthy snacks that help you lose weight.

Can you add to my list?  What other things have you done to your environment that support healthy eating habits?  Please post your comments in the comments section!

Image credits:

Orderly Kitchen

Kid on Counter 

 

Spice Up Your Food To Eat Healthier

Spices increase flavor in healthy mealsHealthy eating doesn’t have to be boring or bland. You just need to get familiar with the vast selection of herbs and spices available to you!

Are you avoiding a change in your eating habits because you think healthy food isn’t exciting for your taste buds? Think again. Adding herbs and spices while cooking will add flavor to your meals and make eating healthy more enjoyable.

Fast food or processed food may seem tastier than freshly made, nutritious food but usually it’s because fast food is full of sodium. Excess sodium is bad for your body in a number of ways. It may raise your blood pressure and it can cause you to bloat and retain water.  Instead of relying on salt to add  flavor to our meals, let’s take a look at other, healthier ways to create tasty meals.

Herbs Vs Spices

Herbs and spices both come from plants but the difference is that herbs are the green leaves and spices come from other parts of the plant. Spices can come from seeds, bark, roots or berries. You can find most herbs and spices either fresh or dried in the supermarket. To release the flavor in fresh herbs and spices you’ll want to cut or break them up before adding them to a dish. Dried spices have a higher concentration of flavor than fresh so recipes usually call for smaller quantities of dried spices. If you’re using fresh herbs while cooking, save them till the end so they keep more of their flavor. The highest concentration of flavor is found in extracts which are typically used in baking. Extracts are good because they add flavor without affecting the delicate wet/dry balance of a recipe.

Rack ‘Em Up

Grocery stores have a large selection of herbs and spices and it can be hard to determine which ones to buy. You can find fresh herbs in the produce section of your local store and dried herbs and spices down one of the aisles. Fresh herbs can also be grown in your garden or window box. If you choose dried spices, read the labels before purchasing. You can find individual spices or spice blends. Spice blends are great for marinating meat or as an addition to soups and sauces but some can contain high levels of sodium. Look for low salt or no salt options.

Several spices such as turmeric and cinnamon and garlic have been proven to have significant health benefits.

There are a number of spices that could be considered staples in your kitchen and can be used in many dishes. These include:

  • Bay leaves – can be used in soups, sauces or stews
  • Cinnamon – works well in a variety of dishes and shouldn’t be limited to baking or desserts.
  • Cloves – use sparingly as they can be overpowering.
  • Garlic – all purpose and can be used in just about any savoury dish.
  • Oregano – great in tomato based dishes like pizza or pasta.
  • Chili Powder – used to add a little spice and can stimulate digestion.

Start by adding these spices to your pantry. If you’re just starting to add these flavors to your dishes, use a small amount at the beginning. You want the spice to add flavor but not overpower the meal. Once you’re more comfortable with the flavor it’s easy to experiment but you may wish to follow recipes closely in the beginning. Try adding something new to tonight’s evening meal and you’ll be pleasantly surprised at how great healthy can taste.

Do you have a favorite spice you use in cooking?  Share it here in the comments section!

For more articles go to http://lifesportfitness.lifestyleezine.com

Going Vegan: San Jose Boot Camp Coach Chronicles her Month as a Vegan

Vegan DietNever in a million years did I think I would try a vegan diet.  About 15 years ago, I tried to switch to a vegetarian diet (which allows eggs and dairy) and I lasted 4 days! I joked that I ran out of stuff to cook for dinner, as my husband doesn’ t like nuts or cheese.  SO many of the recipes in the cook books I bought called for nuts and cheese.

So, why go vegan?  Because somebody asked me to.  Sort of.

Here’s the story:  I received an email from the Marketing Team leader at Whole Foods Market on Blossom Hill Road.  She asked if I would be interested in partnering with Whole Foods to lead a  class in their store on approaching a healthier lifestyle through diet and fitness. The classes would follow a book that has a 28-day eating plan in it (The Engine 2 Diet Plan).  I wasn’t that familiar with the Engine 2 book at that point, but I thought, “Sure!  I’d like to help people eat healthier!”  So, I told her I was in.  Then I bought the book.  Uh oh.  The book follows a “plant strong” approach.  In other words……….it’s vegan.  Not only NO animal flesh, but no eggs, no cow’s milk, no cow’s milk yogurt.  OMG…….what had I said “Yes” to???Engine 2 Diet

I considered emailing her back and telling her I couldn’t lead a class on a vegan diet because I’m not a vegan, and I’m not really sure I could do it myself.   Then I began reading the book a little more and I read about some amazing changes in blood chemistry by some people who had followed the diet. I have high cholesterol levels (yes, a fitness professional who exercises and eats pretty well has high cholesterol.  Thanks, Mom and Dad!  My form of high cholesterol is genetic, according to my doctor).  I decided that if I had recipes to follow  and the accountability of being the dang leader of this group—-I could do it!  I told my husband I’d precook all the “meatage” he’d need for the month, but that I was going vegan for 28 days in February.  After he stopped laughing, he told me he’d support me by eating (or attempting to eat) whatever  I cooked for dinner, and he’d be “off the plan” for breakfast and lunch so he could do his own thing.  So, off we went on our 28-day adventure.

We got our fasting cholesterol tested the day we started the diet plan and again today.

Here are some take aways from my 28-day Vegan experience:

-I thought we ate a lot of vegetables, but we ate WAY more veggies last month. Example:  I went through 2 bags of onions and probably one dozen sweet peppers.  Normally in a months time, I’d use about 3 or 4 of each for the two of us.  The recipes we tried PACKED in a lot of vegetables.  This is a good thing.

-I spent less money on food last month.  Vegan staples like bulk whole grains, fruits, veggies and whole grain pasta products are inexpensive.

-My food processor got some SERIOUS use and stayed on my kitchen counter (normally it lives under the kitchen counter).  I used it almost every day for chopping veggies.

-We decided the “fake” meat we tried is kind of gross.  Vegan hot dogs had a weird texture.  Veggie meat crumbles were disgusting (or they had gone bad.  Not sure which.  But we won’t be trying them again).

-Beans give you gas. Lots of beans give you lots of gas 😆 .  I understand that over time, your body adjusts and you’re better able to digest the oligosaccharides (starches) in the beans.  That hadn’t happened yet by day 28.  I like the addition of some bean dishes to our diet, though, so they’ll be staying in.  We just won’t have any guests over on those nights ;-).

-Many of the recipes lacked a lot of flavor, in our opinion.  I think that over time, our palates adapt, though, so we’d get used to it.  I need to give a shout out to one of my clients, Cristin B ., who is a vegetarian.  She warned me that I might need to add more spices and seasonings to recipes.  She was right.  My instinct was to reach for the salt shaker, but I think we need to experiment with sodium free alternatives like Mrs. Dash seasonings, garlic powder, herbs/herb blends, etc.

-I really like a little cup of yogurt as an afternoon snack.  I knew I needed to find a vegan substitute for this.  I found that coconut milk yogurt tastes pretty good (Soy yogurt did the same thing to me that beans did ).  I don’t think coconut milk yogurt is any healthier  than cow’s milk yogurt, though.

-I didn’t miss beef or chicken.  A couple of times I felt like I was missing seafood (maybe it was those Red Lobster “Lobster Fest” commercials that started popping up in mid-February!).

-The thing I missed most?  Drinking milk with lunch or dinner.  I didn’t realize how much I did that, and I found that plain water with a meal was getting a bit boring.  I switched to carbonated water (Calistoga with a hint of lemon) and that helped with the “plain water boredom”.  I used Almond milk in my cereal, in smoothies and in my oatmeal.  Just never wanted to drink a cup of it as a beverage for some reason.

– I learned that “going Vegan” wasn’t as hard and restricting as I thought.

– I learned I love to eat salads, but I don’t like making them.  Thank goodness for “salad in a bag”.

-Wine is vegan, I believe.  Didn’t give it up.

-And while we’re at it……dark chocolate is also vegan.  Yeah, I ate some.

-To my surprise, my husband ended up sticking to the Vegan diet for breakfast and lunch.  He completely amazed me.  Never would have guessed he’d do that.  He’s a huge meat eater, and I’m very proud of him for hanging in there with me and going above and beyond what he originally pledged.

-My husband lost 11 pounds in the 28-day program.  Towards the end of the month, the members of my Almaden boot camp were begging me to “feed the poor guy”.  He works out with us in the Almaden camp, and I think our members thought he was wasting away.  Oh, and if you’re wondering about me?  Yours truly lost 1 pound.  Yep, a whole 16 ounces.

-We had our cholesterol tested today.  My husband’s total cholesterol dropped 35 points.  Mine?  It dropped only 6 points.  My triglycerides went up by 13 points. My husband’s triglycerides dropped by about 20 points.  Why the variations?  I am not a physician or a registered dietician, but as a fitness expert who knows a few things about nutrition, I would attribute it to individual variations in body/blood chemistry, digestion and genetics.

-Aside from a HUGE thanks to my husband for hanging in there with me on this program, I have two shout outs for a few people who were on this journey with me as well:

  • MAJOR props to boot camp member Lisa N.  Lisa lost 6 pounds on the program and inches off her waist and hips.
  • Big thanks to challenge participant Debra H., who attended all of the weekly meetings at Whole Foods.  As a practicing vegan, she helped me field some questions from participants I couldn’t answer, and she was a great sounding board at all our Engine 2 weekly meetings.

 

Our 28-day Vegan experience has come to an end. What now?  We’ll go back to eating animal products-but I suspect less of them (okay maybe just me.  Not sure the hubby is on board with this).

My husband’s birthday is on Monday, but I’m taking him and his mom out for his birthday dinner tonight.

Care to guess where he has asked to go?  Outback Steakhouse  :-D.

 

 

 

 

 

 

Fatigue: Three Nutrition Tips that Fight Afternoon Slump

We all know the drill: we have a well-balanced breakfast, remain perky throughout the morning but as soon as it hits 2 or 3pm we hit that slump. Everybody goes through it. It seems like we lose all energy and just want to crawl up into a ball and sleep. This is fatigue taking over your body.  Thankfully however, there are a number of foods that you can eat to help fight fatigue and beat that afternoon slump. Let me share with you some of the best of them.

1.  Pumpkin Seeds.  I know this may seem a little odd, but one of the common causes for fatigue later on in the day is a magnesium deficiency. A ¼ cup of pumpkin seeds should be good enough to give you the boost that you need. Eat these in the morning and you will be feeling the benefits all day, especially when it comes to the afternoon.

2.  Oatmeal. When we feel the slump in the afternoon, we often reach across and grab a cup of coffee or some sugary snack. However, you don’t need to do that. Instead you should eat a bowl of oatmeal in the morning. There is a lot of fiber packed into oats which help us to stay full and to feel full. This helps to combat fatigue throughout the day. In addition to that, the fiber combats constipation, which actually has an effect on how tired we feel (even though you can’t feel the process at work). To cap it off, there is no sugar crash associated with oatmeal.

3.  Yogurt. This is a great food to eat with lunch. A big benefit to yogurt is that it contains both carbohydrate and protein. Proteins digest more slowly so it gives you energy throughout the day. You can also eat it at any point in the day when you are feeling a little fatigued – just be sure it’s not high in added sugar. I suggest Greek yogurt because it is higher in protein than traditional yogurt.

These are just a few options for foods that you can use to tackle the afternoon slump today. Increase your water intake as well and you’ll be energized all day!

For more articles go to http://lifesportfitness.lifestyleezine.com

Weight Loss After The Holidays

The first time you jump on the scale after the holidays, it might be a particularly traumatizing experience. Weight has a way of creeping up on you at this time of the year. You might even be one of those who is afraid to look at the number on the scale. Yes, I know, it’s time for a killer weight loss strategy!

As you may know from reading my blog, I’m NOT a quick weight loss advocate.  I believe in the slow and steady lifestyle approach.  However, I know those holiday pounds on your hips or in your belly don’t feel good.  So let’s talk about a few quick and easy strategies to get the weight loss effort moving in the right direction.

 

For a start, consider limiting or cutting out alcohol until you get back down to your desired weight. Alcohol is just empty calories (and a lot of them) and I’d rather have you concentrate on EATING calories instead DRINKING them. If you really can’t do without your beloved alcohol, consider pouring less of it and having it less often.

After the holidays, it’s common to feel incredibly bloated. Often times this is due to a higher refined carbohydrate intake and/or water retention.  The fix for this? Drink at least 8 glasses of water a day, and cut back on refined and processed grain products (like bread, cookies, cakes, pies, etc). This will help you drop excess water weight, and you can replace the non-nutritious flour-based products with vegetables and fruits.

One of the reasons for weight gain over holidays is many of us over-indulge on rich treats and we eat larger portions. Now that the holiday is over, it’s time to push the rich treats to the back burner as occasional treats, and go back to normal portions.  Truth be told, I believe that most of us who are struggling with weight issues have probably fallen victim to PORTION issues :-).  If you’re looking for weight loss after the holidays—look to put smaller portions on your plate. Plain and simple!!

Aside from portion control, one of my best weight loss solutions for you is to write down your food intake each day.  Yep.  I know.  It’s tedious.  However, IT WORKS!  You’d be amazed at all the little things that go into your mouth that you forget about when you mentally recall your daily food intake.  When you WRITE DOWN your daily intake—it’s easier to keep track of what goes in your mouth!

Finally, in your effort to get on the weight loss wagon after the holidays, I’d suggest  you start making an appointment with yourself for regular exercise.  I like interval training to spur on faster weight loss, but if you’re  new to exercise, just getting out for a brisk walk, a hike, or some time on cardio machine at your health club is certainly a start.

Weight loss after the holidays doesn’t have to be daunting. In fact, if you only gained a few pounds over the holidays, and you employ just one of the strategies I’ve told you and return to your  normal, non-holiday eating patterns, you should be back to normal weight within a couple of weeks.

Get out the the “indulgent” calories, be aware of what you’re eating and your portions, and schedule exercise.  That’s it.  There’s your post-holiday weight loss plan!

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Lose Weight with Seasonal Vegetables

Most research shows that eating fresh vegetables is much better than eating canned or frozen ones. This is because they are fresh and therefore, still retain most of their ‘goodness’. Seasonal vegetables are also cheaper than other vegetables, which means you can stay healthy and lose weight on a budget.  It can be more of a challenge to find familiar vegetables in winter, but I’ll list below some of the best seasonal vegetables for this time of year and ways to prepare/use them.

Let’s start with the good old brussel sprout. Love them or hate them, these are going to make a big appearance this time of year. They are packed full of goodness and flavor. They taste particularly divine when boiled. If you find their flavor too strong, coat in a tiny bit of pancetta, rosemary and crumbled chestnuts. Smear them in a tiny bit of butter in order to allow the mixture to stick.

White cabbage is another favorite for this time of year. You can use white cabbage in a soup or a pie.

Both leeks and potatoes will have hit their peek around this time. There are many dishes that incorporate leeks, potatoes or both. A leek and potato pie is always a good bet! Remember to eat your potatoes in moderation since they are high in carbohydrates. Avoid frying as this adds to their calorie content – boil or bake them instead.

One of the vegetables which seems to hit its peak around this time of year but gets very little attention is kale. Try incorporating kale into your diet for the high amount of vitamins and minerals it provides. It may take a bit of effort to find good kale recipes, but trust me, it is worth it. You might also go to your local Whole Foods market  and look in their produce section for bagged “kale salad”.  It’s already put together with shredded carrots!

Finally, carrots and cauliflower are found in abundance this time of year, and can be combined to make a tasty vegetable stew or vegetable curry. Rich in goodness as well!

As you can see, there are a lot of seasonal vegetables to choose from to help you lose weight. All of them taste fantastic, and all of them will make a great side dish to whatever food you are eating.

The best way to lose weight is to combine a diet high in fresh, seasonal fruits and vegetables, lean proteins and whole grains with regular CONSISTENT exercise.  If you need a little push on the exercise part, consider signing up for a one-week free trial at a lifeSport Fitness boot camp in San Jose, Los Gatos or Campbell!

 

For more articles go to http://lifesportfitness.lifestyleezine.com

Four Tips to Look 10 Years Younger

Getting fit and healthy is amazing for your body and self-confidence.  It can also take years off your appearance.  Dropping a few pounds can thin out your entire body, especially your face which is what people usually see first. It can also reduce the appearance of fine lines.
Look 10 years younger by following four simple tips:

1.  Go Shopping
Before you embark on your journey, go shopping! Buy an “inspirational” outfit in the size you are aiming to reach. The excitement of shopping for a smaller size will be very motivating. Hang the outfit where you will see it often, or take a picture of it and post it on your refrigerator so it will be a constant reminder of what weight you want to be. You can also treat yourself to a new workout outfit to inspire you to exercise regularly.

2.  Clean Out Shop
You may have developed some unhealthy habits within the past ten years. Now is the time to let those habits go and forge forward with new ones!

Eliminating unhealthy food and snacks is a good place to start. Throw out sweet and high calorie foods and replace them with fruits and veggies which are loaded with vitamins and minerals that are needed for a productive and youthful body. You may notice your energy level improving as you eat healthier and consume fewer sugary food and drinks. You may get a temporary “spike” of energy because of a sugar fix, but that energy quickly wanes and you are left feeling tired and lethargic.

Switch out your soda or other high calorie drinks for water and unsweetened ice tea. Drink at least 8 glasses of 8 ounces of water everyday. That alone will knock hundreds of calories off your daily intake and help you shed a few pounds. Plus, a hydrated body will improve your skin and make it more elastic while giving you a youthful glow.

3.  Let Go of Other Bad Habits
You may have vices that help you cope with the daily stress of living, but these vices are aging you far too soon. Drinking alcohol regularly not only packs on the pounds, but it also dehydrates the body which leaves your skin pale and dry, causing wrinkles and dark spots.  Your internal organs (liver and kidneys) have to work overtime to get rid of the toxins of the alcohol.

Smoking will also age you, as well as put you at high risk for cancer. There are thousands of poisons and toxins in a single cigarette which dehydrates the body, and they seep into the skin causing acne and wrinkles. These toxins also affect the cells within the body that assist with oxygen flowing through the blood vessels properly.

Collagen plays a key role in the firmness of the skin and with smokers, the collagen levels are drastically decreased. Lower collagen levels make the skin look pasty and bloated which will add years to your appearance.

4.  Exercise
If you want to be thinner and more healthy, you will have to exercise, especially if you are over 30. Once you hit the age of 30, your metabolism slows down, which means the calories you eat regularly aren’t broken down and burned off nearly as quickly as you were in your 20’s.

We gain weight by eating more calories than we work off or expend, so you will need to revamp your diet plan by eating fewer calories and exercising to burn off the calories that you do take in. For every 3,500 calories that you eat, you will gain one pound of fat if none of those calories are burned off.  Take a boot camp class for maximum burn!

Go online and use a free calorie expenditure calculator to find out how many calories you burn in various workouts. Use your weight and your age to determine how many calories you should be consuming per day. Then find an exercise program that will work off a few hundred of those calories to get the weight loss you are looking for.   Take a San Jose boot camp workout for maximum calorie burn!

For more articles go to http://lifesportfitness.lifestyleezine.com

Budget Friendly Healthy Eating Tips

Budget_Friendly_VeggiesHealthy eating doesn’t have to break your budget.  You don’t have to resort to low-cost pre-packaged foods in order to save on your monthly food bill. Here are a few ideas to reduce your grocery bill and your waistline:

1. Make A List

Hey, it works for Santa! Make a list, and check it twice before going to the store. List out your favorite foods and design menu plans that incorporate them. You’ll find that enjoyment increases and you’ll actually eat those leftovers. Over time you’ll also notice when your favorites are on sale or when coupons are available.  Many grocery stores have eCoupon programs. For the “cost” of giving your email address, why not save on those staples items?

Once you’ve got a standard list, break it down by grocery aisle. Then, keep it in a Word document. That way you can print it out before you go to the store and jot down any other items you may need. Have a snack while you’re at it. Studies have shown that if you’re hungry when shopping you’re more likely to succumb to impulse buys.

Once you’re trolling the aisles, it just a matter of checking your list and putting them into your cart. A side benefit: splurge items don’t automatically migrate home with you; it takes a conscious effort for you to add them while shopping. Planning your meals and using a list will support your budget and healthy eating lifestyle.

Oh, and don’t forget your reusable and earth-friendly shopping bags. Some stores charge as cities have passed local laws in order to reduce landfill.Reuseable_grocery_bag

2. Nutritious Frozen Food?

Actually frozen food is full of vitamins as they are picked at their peak. They are less costly than their more perishable equivalent. Of course I’m talking about frozen fruits and veggies without sauces and additives. For those items where you still want fresh, look to locally grown and in-season produce as they are more economical than their imported counterpart.

3. Spice It Up

It’s amazing how spices and herbs can dress up a ho-hum meal. Trader Joe’s has a nice selection of low-cost spices. Experiment by adding them to your favorite dishes. Basil and mint plants are also on sale. Add them to salads or vegetable topping to freshen things up.

Considering planting them and harvest those sprigs at the end of the growing season. Make your own pesto and freeze in old-fashioned ice cube trays so you can pull them out in winter. I made pesto last month, froze it in ice cube trays and now enjoy pesto in my scrambled eggs once a week.  Yum!

4. Bargain Proteins

Fresh meat and fish can take a bite out of your dining-in expense. There are other value-priced protein sources like eggs, cheese, milk, tofu and legumes. There are tons of meatless recipes available online; they can be heart-friendly, filling as well as economical.  Who knows… tofu just might find its way into your family’s favorite meals.

Shopping_for_Healthy_Food5. Ditch Specialty Foods

A great way to run up a grocery bill is specialty foods or recipes with odd ingredients.  Have you noticed that unusual and rarely used items are expensive, and they tend to go stale and unused? When you stick to your favorites and keep your menu simple, you’ll find less waste and unexpected spikes to your bill.

 

 

If you’ve got some budget friendly and healthy eating tips that are working for you, please post them in the comments section so we can all benefit!

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Image credits

Budget friendly veggies

Reusable shopping bag

Speed Shopping

Healthy Eating Surprises

Eat Healthy. Eat organic applesOnce you’ve gotten into the habit of eating healthy, it’s easier to focus on your fitness goals. But what if those fruits and veggies that you’re reaching for are chock full of pesticides?  Recently I read an article that was eye-opening and alarming.  It listed the top twelve produce items with the highest levels of pesticides in them.  I’ll share with you below the highlights of the article.

The Dirtiest Dozen

Who’s got the number one slot of being the dirtiest fruit or vegetable? Apples. According to the Environmental Working Group (EWG), they cite apples on the top of their 2012 list. Out of 700+ apples samples, 98% tested positive for pesticides. Keeping the doctor away won’t work if you eat one of these a day… as pesticides have been tied to a myriad of health problems.

Here are the top twelve produce items with the highest pesticide levels according to the EWG:

  1. Apples
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Nectarines (imported)
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers
  11. Blueberries (domestic)
  12. Potatoes

And for the bonus round… two more just missed the list: kale/collard greens and cherries. Go to ewg.org for the full list.

The Clean Fifteen for Healthy Eating

If you’re like me, there are probably more than just a few of your favorite fruits and vegetables on the dirty list. Don’t stop eating them! EWG suggests choosing organic versions of the produce listed above whenever possible . On the flipside, here’s the clean list:Add_colorful_lettuce_to-your_diet

  1. Onions
  2. Sweet Corn
  3. Pineapples
  4. Avocado
  5. Cabbage
  6. Sweet peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantalope (domestic)
  12. Sweet potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms

These produce items that have been found to have much lower (or no) pesticide residue, so it’s safer to eat non-organic here.

Besides eating organic as much as possible, I recommend that you add this habit to your healthy eating routine: thoroughly wash all fruits and veggies in water. Even if they come in a bag that says prewashed, take the time to give it a hearty rinse. Be careful when peeling off  skin or cutting through melon rind.  Besides dirt from the field in which they were grown, bacteria can live on the rind/skin. It can easily be transferred to the part you eat via your fingers or knife. Commercial sprays or washes haven’t been proven to clean any better than water. So don’t waste your money, apply that savings to eating organic or  taking a professionally coached workout (like a bootcamp 😉  ).

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Image credits:

Apples in the sky

Colorful lettuce