Eating Healthy on a budget ;)

People complain all the time that eating healthy is expensive. The reality is that healthy eating can be cheap and quick too. Difficult economic times do not mean that we have to sacrifice our health — or budget –  when it comes to food.  With careful planning and a little effort, healthy eating can fit into  a budget, but preparation and planning are key.  Be thoughtful, kind, and respectful to your body. PLAN AND PREPARE. Plan meals ahead of time that will stretch you a month long. What works for me is buying chicken in bulk, large bag of frozen vegetables and berries that last me the month- along with my natural herbal homeopathic  products.  This is what works for me and I am just giving an example of how I choose to live  a healthy lifestyle and not burn a whole in my wallet. Although it may seem a lot up front- I average out my costs to at most $12-15 a day for breakfast, lunch, snacks  and dinner. That’s extremely good considering people will go out for lunch at that price, plus tip, and even more for dinner. It’s important to shop when you are not hungry and go strictly to the aisles you know where your items are at on your list. On a day you are not busy pre cook some chicken (or your preferred protein) that will last you 3-4 days so all you have to do is heat it up and prepare with whatever you are having on the side. Throw on some legumes/beans, stir fry vegetables, brown rice,etc to make it a balanced lean and mean meal.  All these in bulk are budget friendly.

For example of a daily menu: PRICE BREAK DOWN PER SERVING
Breakfast:  Peanut butter cookie shake shake: Chocolate protein powder- ($1.21), 1 TBSP PEANUT BUTTER ($0.21) 1/2 banana ($.010)  (cinnamon ($0.02) water and ice PRICELESS
Snack: gala apple- $0.69  ALMONDS ($0.30) toast ($.15) avocado ($0.24 ) cottage cheese($0.47 )
Lunch : TUNA SPINACH SALAD SANDWICH.: spinach ($0.24) TUNA ($0.69) Sweet Spicy mustard ($.07) bread 2 pieces ($0.33) Red Onion ($.02) Mushroom slices($0.24). Kale Chips-HOMEMADE ($0 .40)  carrots and hummus (~$0.89)
Snack: Peanut butter  Protein bar ($1.34) peach ( $0.88)
Dinner: Chicken breast(1.99) sweet potato ($0.69) stir fry vegetables ($1.23) sauces : honey mustard:~ $0.11 sirracha ~$ 0.13)
Dessert: Banana ($0.19) chocolate chips ( $0.13) PB ($0.21) protein powder(1/2 serving) ($0.61)
TOTAL FOR THE DAY: $15.26 —–> a lot of good nutritional stuff for this price
Example of a power salad I made for cheap cheap cheap: 
TIPS:
  • Choose your meat wisely and buy in bulk. You then can freeze it properly and use it at your convenience.
  • Or Consider Going Meatless:  Skipping meat, even once or twice a week, can help save money, since meat is usually the most expensive part of a meal. I read  even at current prices, you can save $210 per year by swapping out 1 pound of sirloin ($5.99) with a 14-ounce block of tofu  ($1.96) once a week for a year.
  • Discover Great Ways to Use Canned Fish:  Canned salmon and tuna provide omega-3 fats, which help keep your heart healthy by lowering triglycerides and blood pressure. The difference: canned fish is really cheap. At just $3.68 per pound (just over 3 cans at $1.15 each), canned tuna is a delicious, healthy and cheap option for dinner. Get creative.
  •  Grains and legumes are inexpensive and pack a nutritional power punch.Plus, they add a heaviness to a meal that most people rely on meat for.
  • Buying bulk can save a lot of money. You can purchase grains, pastas, dried fruits, nuts and flours in the bulk isles of your grocery or natural foods store. You can choose the amount that works for you (bulk doesn’t mean you need 25 pounds of rice at a time!), and bulk food sections give a lower price per quantity ratio while saving on packaging.
  • Seasonal foods not only taste better, they are more nutritious and they don’t need to be shipped in from half a world away!Seasonal foods will often cost less as well. Think ahead and stock up on fruits and vegetables in their natural season in order to can or freeze them for the off season.
  • While it may seem like some processed foods are cheaper, the real steal is on the nourishment they provide. Empty calories still leave us hungry for real food. When we spend money on real, whole, organic, herbal and fresh foods, it is essential that we shift our old ways of food shopping.

Small shifts in the way we feed ourselves and families can help us find that sweet spot between staying responsible with our budgets, and feeding ourselves  healthy, organic, herbal,and vital foods/ supplements. Think of all your food items you purchase as little treasures you are going to store in your chest box full of gold!!!!!

For questions on meal planning and fitness evaluations email me at ablifestyle3@gmail.com

Make the BEST yoU!!!

Good day my peoples!

Today is an informative day. Why do we care so much about reading up on health articles, healthy recipes, tips, and the new workout trend? Well because today obesity and people gaining weight has become an EPIDEMIC!! Obesity has been on the rise since about 1980 and is now at epidemic proportions. How and why did obesity start; we didn’t suddenly become a country of overly hungry people eating everything in sight. You don’t have much time and you are hungry. So you go and get a fast food meal, day after day. Obesity can start just like that. The same for the pre-packaged processed foods. And those fats and calories add up quickly. This is people acting on hunger and busy lifestyles with the wrong foods.

With people’s hectic schedules it led to quick fixes-aka fast food- or easy grab to go food processed crap in the grocery stores.  People really don’t take time these days to sit down and enjoy what they are putting in their body. And if you think about it, YOU ARE WHAT YOU EAT. Literally in every aspect. We don’t become healthy by becoming thin; you become thin by becoming healthy.  We have more glowing skin, silky hair, healthy organs, more energy, and feel more pure ALL FROM EATING GOOD AND CLEAN!  And not to mention, with being healthy you will naturally be thin and fit.

Now don’t get me wrong. I believe in indulgences and eating all the delicious stuff out there. But I’m only talking about doing this 10-15% of the time. The other 85-90%% should be eating clean to look LEAN! I didn’t always have this mindset. Growing up I ate anything in site when hungry. I have by no means ever been overweight ( prob because I have always played sports and been active) but I definitely was not as fit and energized as I am today.  For example I would go to dinner at Red Robin with friends after a soccer game and basically scarf down a basket of fries even before my meal was served. Then I would have my honey mustard grilled chicken burger with more fries to be exact! 

Woop there it is. Looks divine but honestly my lifestyle and eating habits have changed.. I GENUINELY enjoy healthy foods and healthy eating? Why? Because I like they way it makes me feel, I have more energy, and I genuinely like the way it TASTES!  Food is fuel for our bodies, and if we put unhealthy food into our system then we can expect to feel badly. Healthy eating makes you feel better. If you eat healthy food, then you will generally feel better throughout the day.

We Live this life ONCE- SO WHY NOT LIVE IT TO THE BEST! What you eat can also be a huge support as you go through different stages in your life. Your food choices can help reduce PMS, boost fertility, combat stress, make pregnancy easier, and ease the symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life. So please stop and take time for yourself on what you are doing in your life to live it healthy and to the best. Yes that photo above looks good, but I def would choose a different item on the menu. Here are some photos of what makes me drool:

    See how colorful and delcious these looooook!!!!!!!! yuuuum

 

WHAT ARE YOU GOING TO PUT IN YOUR BODY TODAY TO MAKE THE BEST YOU?

 

check my recipe page for good nutritious and delicious fooooods

Spinach, chicken and Goat Cheese Pizza

If I am going to indulge in a favorite-PIZZA- then I’m going to make a healthy alternative with my favorite ingredients!! There’s always a healthy alternative to the these “comfort” foods we crave day in and day out! Sunday is a day to relax and enjoy the things best in life to mentally prepare for the long week ahead! Happy Sunday!

Spinach and Goat Cheese Pizza

2 gluten free pizza or sprouted  rice flat bread
1/2 cup pizza sauce
Sauteed mushrooms
Sauteed sweet onions
Shredded chicken (Either pre- made from store- or bake a lean breast and shred)
2 tablespoons dried oregano
1 cup baby spinach
1/4 cup goat cheese organic
2 tablespoons pine nuts (OPTIONAL)
all NATURAL BARBECUE SAUCE (TRADER JOE’S) optional
Make it: Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts, mushrooms, onions, and shredded chicken. To add a little sweetness and zazz- add drizzle of all natural Trader Joe’s BARBECUE SAUCE!  Bake an additional 12 to 15 minutes.
Remember….…Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. People who follow a healthy lifestyle doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident.
……There’s a reason that a healthy lifestyle sticks around for this small minority of people. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
………….Everyone Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the “healthy” people has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.
NOTHING IS IMPOSSIBLE ~

Curried Chicken Pitas

4 servings
Curried Chicken Pitas RecipeActive Time: 15 minutes                                   
Total Time: 15 minutes

 

INGREDIENTS

  • 6 tablespoons nonfat plain yogurt
  • 1/4 cup low-fat mayonnaise
  • 1 tablespoon curry powder
  • 2 cups cooked, cubed chicken breast (see Tip)
  • 1 ripe but firm pear, diced
  • 1 stalk celery, finely diced
  • 1/2 cup dried cranberries
  • 1/4 cup sliced or slivered almonds, toasted (see Tip)
  • 4 4- to 5-inch whole-wheat pita breads, cut in half
  • 2 cups sprouts
  • PREPARATION

    1. Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
    2. Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.

    TIPS & NOTES

    • Make Ahead Tip: Cover and refrigerate the salad (Step 1) for up to 2 days.
    • Tip: If you don’t have cooked chicken, poach about 12 ounces chicken breast for this recipe. Place boneless, skinless chicken breast in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
    • To toast sliced or slivered almonds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
    • NUTRITION

      Per serving: 323 calories; 7 g fat (1 g sat, 3 g mono); 58 mg cholesterol; 41 g carbohydrates; 0 g added sugars; 27 g protein; 6 g fiber; 352 mg sodium; 372 mg potassium.

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

INGREDIENTS

  • 1 cup fresh blackberries or raspberries, finely chopped
  • 1 1/2 tablespoons whole-grain mustard
  • 2 teaspoons honey
  • 1 pound chicken tenders, cut in half crosswise (see Tip)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil

 

PREPARATION

  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

TIPS & NOTES

  • Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”

NUTRITION

Per serving: 184 calories; 5 g fat (1 g sat, 3 g mono); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

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