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

Sweet Potato- maple quinuoaaa

This has got to be one of my favorite dishes of all time. It’s sweet, fluffy, and makes you go mmmmm with every bite. If you haven’t figured it out- I have a huge sweet tooth. I feel like I need something sweet after dinner every night to make me feel satisfied before bed. If I don’t, I don’t feel complete when getting in bed. Weird? Ya I know. To be exact I prefer something chocolate paired with peanut butter. duhhhhhh

Haha that’s pretty much my love in that picture. But my staple dessert lately has been oatmeal, 2 tsp chia seeds, with chocolate ( darker the better) and a serving of PB, OR 2 mixed in 😉 I recently tried Krema peanut butter and oh my it’s so good. It’s all natural and has a really good smooth texture that has no salt, sugar, or hydrogenated oil. It’s perfect!

Okay now I am getting off topic. Here is a great recipe that you could use as a dessert or even side dish.  Its vegan and gluten free, dairy free, Yeast free, Corn free! Saaay what! Yep!

First off how amazing is quinoa? 

Great info from 3 Fat Chicks on a diet

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissue.  Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein.

. Dieter’s Dream

Quinoa is a satisfying source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

Def is a staple in my house now. Plus I love the nutty texture!!!

Second up, I love sweet potatoes. They are soft in texture and are smooth on the digestive system.

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight.

4.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral.

5. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.

Read more: http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html#ixzz1oOXqLpWP

So this DISH makes for a POWERHOUSE!

Ingredients

1 1/2 cups water

1 cup (dry) quinoa

2 medium sweet potatoes

2 shallots

1/4 cup pure maple syrup

4 tablespoons brown sugar (I OMITTED THIS, BUT YOU CAN ADD FOR MORE SWEETNESS)

2 tablespoons olive oil Salt, to taste

optional: SPRINKLE CINNAMON, OR ANY NUT OF CHOICE

DIRECTIONS:

  1. Bring water to a rolling boil; add quinoa, cover and reduce to low heat.
  2. Puncture sweet potatoes with a fork and microwave for 8 minutes.
  3. Thinly slice the shallots.
  4. In a small pan, warm the olive oil over medium heat. Add the shallots and cook until translucent, stirring often.
  5. Cube the sweet potatoes and stir into the quinoa along with the cooked shallots.
  6. Stir in maple syrup and brown sugar. Add salt to taste and garnish with cinnamon and nuts. Serve warm.

 

 

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

Back to healthy eating after overindulging! MOVE FORWARD!!

How to Get Back to Healthy Eating After Overindulging! I CAUGHT YOU!!!!!!!!!!
No but really we all indulge. That’s just part of LIFE. wE ARE HUMAN. jUST PUT IT BEHIND YOU AND MOVE FORWARD!

It’s distressingly common that a healthy diet will seem completely satisfying (or at least doable) until some sort of interruption comes along. Then, after a holiday or trip, you feel like your diet is ruined, and you don’t want to give up your favorite foods all over again. If healthy eating is important to you, the attempt to get back to healthy eating after overindulging should be just as important. Luckily, it’s doable. Here’s tips to help you get back to a healthy lifestyle! ESPECIALLY AFTER VALENTINES DAY! lots OF CHOCOLATE YUUUM 😉

1
Recommit to healthy eating. Realize that although mistakes were made, you have all the same reasons that you did before to value healthy eating.
2
Start right away. It’s always easier to think you will get back to healthy eating after overindulging as long as you can do it next week, but next week it will seem just as hard as it does today. If you absolutely can’t bring yourself to start eating healthy right away, set a firm date to return to your plan.
3
Make sure you have plenty of healthy food options that satisfy your cravings. For example, if you’ve got a sweet tooth, try to keep fruit in the house. Doing this will help you feel less deprived as you start to get back to healthy eating after overindulging. OR CHECK OUT MY RECIPE PAGE- LOTS OF HEALTHY ALTERNATIVES FOR HEALTHY DESSETSMy healthy chocolate peanut butter cake. Yes these are my two favorite things

4
Consider a diet plan that includes the occasional indulgence. For example, if you allow yourself to eat any treat you want on holidays, or even once a week, realizing that this has happened won’t make you feel that you have failed at healthy eating. Maybe it would be better to eat healthy food all the time, but the important thing is to make a constant effort and not become discouraged.
5
Maintain a positive attitude. Beating yourself up about what you’ve already done is unlikely to help anything. If you have trouble staying positive, remind yourself that you got back on your diet plan when it was tough, and you are now facing the challenges of healthy eating fair and square.

If you think you’ll be in a situation that will tempt you to overindulge again, for example an upcoming holiday season or vacation, try to make a plan ahead of time about what indulgences you will allow and how you will stay healthy during this time. Maybe take a bath in your favorite indulgence…

haha I do want to do this one day 😉
FOR A COUPLE HEALTHY SNACKS TO GET YOU BACK AT IT………….

Or try one of these easy snack ideas for 250 calories or less to keep your blood sugar level:
• 1 small apple, 12 almonds + ice water with lemon =170 calories
• 1 cup baby carrots + 1/4 cup hummus = 157 calories
• 1 cup strawberries + 2 Tbsp. non-fat plain yogurt =70 calories
• 1 cup cantaloupe + 2 small gingersnaps = 113 calories
• 1/2 cup nonfat cottage cheese + 1/2 cup fresh mandarin oranges = 122 calories
• Hard-boiled egg, sliced, on 1 slice whole-wheat toast with 2 tsp. Dijon mustard = 141 calories
• 1 small apple + 1 Tbsp. natural creamy peanut butter = 172 calories

10 most nutritional FOODS!!!! **

***The ten most nutritious foods are nutrient dense, meaning they have more nutrients per calorie than other foods. Such foods are often rich in vitamins, minerals and antioxidants that help protect against illness and disease. They are also either low in fat or a source of healthy fats; high in protein, which aids in muscle growth and repair; and high in FIBER, which maintains normal digestive functions-all leading to keep a healthy body for a healthy lifestyle. Start incorporating these into your diets and see how you feel after eating them. Changes are in the drop of your hands. Remember…you use your hands to put what you eat in your mouth..

Salmon

Salmon is considered a super food because it is high in protein, a good source of iron, low in saturated fats and rich in omega-3 fatty acids. Omega-3 fatty acids are essential for a healthy heart and cardiovascular functioning. The American Heart Association recommends consuming fatty fish such as salmon twice a week. A typical 3-oz. serving of Atlantic salmon has 175 calories, 10 g of fat, 0 sugars and 19 g of protein.

Eggs

Eggs are a rich source of vitamins and minerals, including choline, which aids in brain development and memory. They are also high in protein, low in carbohydrates, and contain healthy fats. The yolk contains much of the fat and is also a source of iron. A typical egg has 75 calories, 6 g of protein, no carbohydrates and 5 g of fat. If you are monitoring your fat intake, try including more of the egg whites in your DIET versus the whole egg.

Sweet Potatoes

Sweet potatoes are rich in antioxidants, which play a role in the prevention of heart disease and cancer. It is also a source of vitamins and minerals, such as calcium, iron, potassium and vitamins C and E. A typical large sweet potato has 162 calories, no fat and 6 g of fiber.

Quinoa

Quinoa is a grain alternative to refined, processed breads such as white or wheat bread. It is gluten-free and thus appropriate for people with food allergies or intolerances. Quinoa has more protein than other grains, and is a source of iron, riboflavin and magnesium. Just 1/2 cup of cooked quinoa has 5 g of protein, 5 g of fat and 5 g of dietary fiber.

Yogurt

Yogurt is a rich source of calcium to help strengthen bones. It is also rich in active bacterial cultures that contribute to a healthy digestive system and may help prevent yeast infections. Avoid sugary yogurts with fruit on the bottom, opting for plain varieties instead. Add berries and natural honey to control the amount of added sugar. A typical 1-cup serving of plain, skim-milk yogurt has approximately 140 calories, no of fat, and 14 g of protein.

Beans

Beans are high in dietary fiber and protein, but low-in fat. The fiber in beans helps to keep blood sugar levels steady, keep cravings down and lower overall calorie consumption. Include a variety of dry beans or low-sodium canned varieties in your diet, including navy, black, red, pinto and kidney beans. A typical 1-cup serving of boiled black beans have only 1 g of fat, 15 g of fiber and 15 g of protein.

Blueberries

Blueberries are rich in antioxidants which help to fight free radicals that contribute to illnesses such as cancer. Such antioxidants may also prevent cataracts, glaucoma, heart disease and ulcers. Blueberries are low in calories, have no fat and are low in sugar compared to other fruits such as melons. A 1-cup serving of blueberries has only 84 calories, no fat and 4 g of dietary fiber.

Walnuts

Walnuts are considered a super-food due to its many health benefits including protection against cancer and heart disease, maintaining cognitive function, and providing protection against inflammatory skin diseases such as psoriasis. These nuts are a rich source of omega-3 fatty acids, which is considered a “good” fat. A 1/4-cup serving of walnuts alone provide 90 percent of the daily quota of omega-3s recommended.

Spinach

Spinach is a rich source of vitamin C, calcium and antioxidants that aid in the prevention of disease. It also contains carotenids, which may assist in preventing macular degeneration, poor eyesight that may lead to blindness. Spinach also contains nearly 200 percent of the daily value required of vitamin K, which helps in reducing bone loss.

Oats

Oats are low in fat, and high in dietary fiber which assists in healthy digestion and waste elimination. Heart-healthy oats help keep blood glucose levels even thanks to their low-sugar and high-fiber content. This makes them a healthy grain alternative for diabetics or people who are trying to lose weight. A 100 g serving of raw oats has only 1 g of saturated fat, 11 g of dietary fiber and 17 g of protein.
EAT EAT AWAY!!!!!!!!! and remember to always SMILE 

BUILD A HEALTHY MEAL TO BUILD A HEALTHY BODY

TIP AND ANOTHER DELICIOUS RECIPE!

Tip of the day:  focus on one thing that you know
trips you up. And make it a goal to work on that one thing for the next 7 days.
This tip works really well because it gets you in the habit of small wins. I don’t care
who you are or what stage you are at in your life right now. There is nobody who
can’t use a small win to rebuild motivation and momentum 😉
Recipe of the day: Peanut Noodles with Shredded Chicken & Vegetables– yum yum!!!
Peanut Noodles with Shredded Chicken & Vegetables Recipe
6 servings, 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

INGREDIENTS

  • 1 pound boneless, skinless chicken breasts
  • 1/2 cup smooth natural peanut butter (Trader Joe’s my fav)!
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons minced garlic
  • 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced fresh ginger
  • 8 ounces whole-wheat spaghetti
  • 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION

  1. Put a large pot of water on to boil for cooking pasta.
  2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
  3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
  4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
  • Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION

Per serving: 363 calories; 12 g fat (2 g sat, 0 g mono); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.
Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

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