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Weight Loss on a Budget Tip #23: You Can Save Money on Organic Food

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Tip #23 of our Weight Loss on a Budget Tips: You Can Save Money on Organic Food.  Here are 5 ways to make organic more affordable.

save on organic food

  1. Look for coupons on organic brands – You may not find many coupons for organics in your local paper, so you’ll need to visit the websites for the brands you like and look for coupons.  Many companies offer coupons and special offers to their email list, so sign up for deals.
  2. Buy in Bulk – You can get all the benefits of organically grown food at a reduced cost when you buy in bulk.  Focus on foods that are not prone to go bad quickly like cereal, nuts, beans, protein powder, grains and healthy snack foods.  If you are a member of a club, like BJ’s or Costco, make sure you are taking advantage of specials and monthly store coupons for greater deals.
  3. Buy the Store Brand – As long as the product is certified organic (USDA) it doesn’t matter what the brand is.  If you like the taste and it meets your nutritional needs, buy it instead of the name brand and save money.  A lot of grocery stores now carry a house organic brand because of consumer demand.
  4. Grow Your Own – If you have enough space and an interest in gardening, consider getting a book and heading to your local home improvement store for what you need to get a garden started.  There is actually a whole urban gardening movement going on where people use methods like square foot gardening to raise their own food in limited spaces.
  5. Clean 15 / Dirty Dozen – There are actually fruits and veggies that are not exposed to a lot of pesticides and don’t have a lot of pesticide residue.  They are called the “Clean 15™”.  You can save money buy NOT buying them organic.
    • onions
    • avocados
    • sweet corn
    • pineapples
    • mango
    • sweet peas
    • asparagus
    • kiwi fruit
    • cabbage
    • eggplant
    • cantaloupe
    • watermelon
    • grapefruit
    • sweet potatoes
    • sweet onions

On the other side of the spectrum there is the “Dirty Dozen™” list of foods that most people recommend be purchased in organic form due to the amount of pesticide they are exposed to and what has been found in testing in terms of residue.

    • celery
    • peaches
    • strawberries
    • apples
    • domestic blueberries
    • nectarines
    • sweet bell peppers
    • spinach, kale and collard greens
    • cherries
    • potatoes
    • imported grapes
    • lettuce

Weight Loss on a Budget Tip #15: Diversify Your Protein Options

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The Weight Loss on a Budget Tip for Today: #15 Diversify Your Protein Options.  Meat is not the only source of protein.  There are so many different, affordable options for you to get the protein you need.  Sometimes, having variety in terms of meat can be expensive.  You may not be able to afford some leaner cuts.  You may not be able to experiment with things like bison or buy steak.  Here are the options everyone thinks of when looking for lean sources:

  • Poultry – My fav is Chicken Breast – Buy it in bulk and freeze it
  • Lean Red Meat
  • Fish – Canned Tuna is very affordable
  • Plain Greek Yogurt
  • Egg Whites
  • Cottage Cheese
  • Whey Protein Powder

Here are some affordable protein options you may not have considered:

  • Quinoa
  • Almonds
  • Beans
  • Seitan – Faux Meat made with gluten
  • Soy Faux Meat products, like Tempeh or Veggie Burgers
  • Roasted Soy nuts
  • Tofu
  • Peanut Butter
  • Soy Protein Powder
  • Hemp Protein Powder
  • Almond Milk
  • Soy Milk
  • Edamame
  • Lean Pork, like pork loin or chops
  • Chicken Tenderloin

Check out this great Men’s Health article for more info.

protein sources

Weight Loss on a Budget Tip #12: Plan Your Leftovers

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Today’s Weight Loss on a Budget Tip will help you save money on your meals, especially when eating out in restaurants.  Tip #12: Plan Your Leftovers!  There are many reasons why leftovers are awesome when you are on a budget:

  • Eating leftovers means that you are not purchasing or preparing new food for each meal. Eat what you’ve already prepared at home.  Have dinner leftovers for lunch, for example instead of buying your lunch while at work.  Save money and time.
  • At restaurants, you can request in advance that they put half of your meal in a “to go” container so that you can take it with you.  This will help you to cut down on calories (serving size) and give you a restaurant quality meal to enjoy the next day that you’ve already paid for.  Sweet!
  • Saving food for leftovers will help take you out of the mindset that you have to eat EVERYTHING or your plate.  Many people end up feeling bad about not eating their whole meal because we are taught, as children, to not waste food.  If you keep in mind that it’s ok to save some food for the next day, those thoughts of being wasteful won’t creep in.
  • Weight Loss calls for most of us to make more meals at home.  Make sure that you consider how you will store the ingredients that you are prepping so that if you put your meal together it will last for a day or two.  For example, if you have to freeze elements or keep them separate in the fridge, you may want to keep that in mind.
  • Find recipes that allow you to prepare large portions for a reasonable price.

leftovers save money

6 Tips to help you find the best personal trainer

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personal trainerHiring a personal trainer isn’t just for pro-athletes and celebrities. Everyone can benefit from even 6 sessions with one. The cost is worth it because you will benefit in two ways. For one, a trainer can show you the exercises and routines to perform to reach your goals and show you how to do them properly so you do not injure yourself. Secondly, having a personal trainer can be one of the best ways to motivate yourself to stick with exercise and makes it more fun to do.

If you think the cost of a personal trainer is too much, sit down and go through your expenses. Look at how much you spend on foods and wellness items as a result of ill health, catching a cold, loss of work due to sick days and general misbehavior on your free time. Chances are the cost of working out with a personal trainer will wind up saving you money because being fit reduces illness, gives you more energy and encourages healthier living choices that can benefit your budget.

Not all personal trainers are going to be a good match for you and there is no one-size-fits-all approach to training to guarantee results. It does take time and effort to find the best personal trainer for your goals. Here are 6 tips to save you time in finding the best one for you.

Tip # 1 – Make sure they are certified

They don’t have to have a full out degree in sports medicine or physical education, but the many trainers are certified by a nationally recognized agency. That said, you can also find highly qualified ones at your local gym who have completed that gym’s proprietary training program. The point is you want someone who is qualified and who has credentials you can verify. There can be a risk for injury in training and you don’t want to be someone’s learning experience.

Tip # 2 – Make sure they ask the right questions

Good trainers will ask about your fitness goals. The best personal trainers will ask you questions about your current fitness levels, past experience and involvements with sports and fitness routines, current goals and most importantly, your medical history past and present. Knowing your medical history is essential to being able to construct a fitness routine that builds your strength, stamina and overall health. If you aren’t asked about your history, don’t go any further with that trainer.

Tip # 3 – Ask for Recommendations

Ask your friends who they use as their trainer. You should also look around your local gym and find someone who is in the kind of shape you want to be and ask who they used. You will get a lot of good feedback, not just about local trainers, but often about working out and healthy living that you can start making part of your routine as you continue your search for a trainer.

Tip # 4 – Schedule an assessment

An assessment is very different from “trying out” a training session. During the assessment, the trainer should be asking you questions about your history and goals, and performing baseline fitness tests to measure your strength, endurance, flexibility and cardiovascular levels. Some trainers will charge for an assessment as they tend to last longer than a typical training session and some will not. Many gyms will offer them for free as a way of promoting the trainers associated with the facility. Even if you wind up not going with the trainer that performed the assessment, you will have that much more knowledge about your goals and fitness level to help your find a better match.

Tip # 5 – A trial period

Don’t sign on for life with a new trainer; arrange a trial period with them. Setting a time frame like 90-days is a good way to get used to the trainer, the routines and to see results. At the end of the 90-days, another assessment should be performed and the decision made then if you are going to continue on.  Don’t be pressured into signing up for some long term deal.

Tip # 6 – The blind leading the blind

This last tip is one of the most important. Take a look at the trainer and ask yourself if they live the life they are selling. If your trainer has chronic injuries or inflammation associated with over training, has bad habits and promotes them or is a walking poster child for steroids then you should consider these issues as you make your choice.  Ideally, you want to be trained by someone who has the type of health and fitness you want for yourself so that you have a synergy with them and you click.

Weight Loss on a Budget Tip #10: Stop Paying for Sweet Coffee Drinks

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sweet coffee drinksIt’s Day 10 of our October Challenge.  Here is your Weight Loss on a Budget Tip for the Day: #10 – Stop Paying for Sweet Coffee Drinks.

You can save money and avoid excess calories by avoiding sweet coffee drinks.  You know that ones I’m talking about…I won’t mention the brands.  I’m talking lattes, mochas, and all the frosty sweet coffee concoctions you love.  Pairing the rush of sugar with the rush of caffeine can be very delicious and addictive.  I know it may be hard to kick the daily habit you may have developed for these drinks, but you can do it.

So you are saying to yourself, “I need my caffeine!”.  Ladies, you can still have coffee.  You have to ask yourself whether you really need that $3-6 coffee drink vs. a low cost/free regular cup of coffee with milk (and/or with a sweetener…but you know how I feel about diet sweeteners).  Making coffee at home or indulging in the free stuff at work will save you money in the long run.  Just be careful and watch those extra calories.  On average, half and half is 20 calories per tablespoon and regular sugar is 49 calories per tablespoon.

Examples of calories in popular coffee drinks:

  • McDonald’s Mocha, Large
    400 calories; 14 grams fat (8 grams saturated, 0.5 grams trans); 49 grams sugar
  • Starbucks White Chocolate Mocha, Venti
    580 calories; 22 g fat (15 g saturated); 75 g sugar
  • Dunkin’ Donuts frozen cappuccino with whole milk, Large
    610 calories; 8 grams fat (5 grams saturated); 123 grams carbs; 105 grams sugar
  • Starbucks Caramel Frappuccino, Grande
    410 calories; 15 grams fat (9 grams saturated); 66 grams carbs; 64 grams sugar

 

Weight Loss on a Budget Tip #6: Drink Water Instead of Other Drinks

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The October Challenge is going strong and Ladies are writing in to report that they are finding a myriad of ways to make weight loss more affordable.  Here is my tip for Day 6: Drink Water Instead of Other Drinks.

hydrationThis tip is a no brainer.  Think about all the money you could save on a daily basis buy making water the primary (if not only) thing you drink.

Soda, bottled juice, sweet tea, diet drinks, coffee drinks and other commercial beverages can add calories to your diet that you don’t need on your weight loss journey, but they also cost money.  When you go out to eat, water is free (for the most part).  Choosing water can save calories and pounds for those who have been drinking their calories.

You can get filtered water from…

  • your refridgerator door
  • a filtered pitcher, like Brita or Pur
  • a faucet filer, like Pur
  • a personal water bottle with filter that you can carry around with you
  • natural, alkaline filter machines

…Or you can drink good old fashioned tap water.  If you don’t like those options…you can always buy bottled water.  It’s usually less expensive than the soda, diet drinks or other beverages that you may be drinking.

Drinking more water is key to weight loss and being hydrated can affect your health in many ways including the proper function of your metabolism.

Weight Loss on a Budget Tip #1: Frozen is your Friend

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buy frozen foodsIt’s day 1 of our October 2013 Challenge.  Each day I will share a tip for weight loss on a budget!  My first tip, frozen food is your friend.  If you are budget conscious, the frozen isle holds a lot of possibility for you.  Here are some reasons why.

Foods that are out of season – Frozen foods are great because you can access out of season foods like mango or peaches all year around from sources where the foods are in season.  Variety is key when losing weight so you want to have access to all of your favorite healthy options as much as possible.

100% Main Ingredient – You want to look at the ingredient list on the package and see ONE ingredient as much as possible.  No fillers, no preservatives is Ideal!!

Look for Flash Freezing – Foods that are flash frozen may have better taste because they were frozen quickly and all the flavor and nutrients are sealed in.

Steam-in-bag– There are tons of steam-in-bag options in the frozen section that will help you to make healthy meals quickly.  This is a big issue for those who a used to “fast food”.  We are talking pasta dishes, vegetables, meat dishes, etc with the help of your trusty microwave.  (Or…You can also buy a traditional steamer and you don’t even need the bag.)

Buy generic – Go for the store brand or generic brands for the lowest prices in most cases.  This is not clothing or shoes…labels are less important.

Buy in bulk – If you have a separate freezer, consider buying frozen items in bulk.  Just remember, frozen foods DO have an expiration date.   A good tip is to use masking tape and a permanent marker to label foods in the freezer so that you see the expiration dates clearly.

Healthy Frozen Meals – I get asked about healthy frozen diet meals all the time.  While I don’t usually recommend them because of high sodium content, many brands have scaled back on sodium and preservatives.  If you don’t have time to cook your meals and you can find ones with quality, healthy ingredients for a good price or on sale…go for it.  Just make sure that you READ the nutrition label and are aware of what is really in the meal.

List of foods to consider buying in the frozen isle:

  • Mango
  • Peaches
  • Berries (various)
  • Spinach
  • Broccoli
  • Corn
  • Peas
  • Edemame
  • Fish
  • Shredded potatoes
  • Chicken breast in bulk
  • Bell Peppers
  • Carrots
  • Cauliflower
  • Squash
  • Veggie Burgers
  • Vegetarian Options
  • Green Beans
  • Brussels Sprouts
  • Cherries

8 Tips for Going Vegan or Vegetarian

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I know that some of you may be considering going Vegan or Vegetarian, so I want to give some tips on transitioning to a plant-based lifestyle.

8 tips vegan vegetarianHow many excuses have you come up with for not going vegan or vegetarian? If you’re like many people, you have talked yourself out of it time and time again. Maybe you feel that eating a solely plant-based diet is just too difficult or that you won’t be able to eat out, socialize with friends, or enjoy the foods you love. For these reasons and more, people have either avoided veganism/vegetarianism altogether or given up after a short stint.

The truth is, though, that most people fail to plan, making their lifestyle switch more difficult than it needs to be. Follow these 8 tips to make your transition into the world of plant-based eating easier:

  1. Research –There’s no way you can go vegan or vegetarian without doing some research and planning. Browse online for recipes or buy a cookbook to learn a wide variety of vegan recipes. Research vitamins and nutrients as well.  What you find out will help you understand how this lifestyle change will benefit your overall health longterm.
  2. Plan – When you fail to plan, you plan to fail. Create menus and grocery lists to take the guesswork out of shopping and preparing meals. Purchase plenty of snacks to keep handy in case of cravings or unexpected hunger. Take some time to research restaurant menus too. When you know what you can order before you sit down, you will be less likely to stray.
  3. Take Small Steps – Instead of switching to a 100-percent vegan or vegetarian lifestyle instantly, make gradual changes. Start by preparing one vegan meal daily and add more vegetarian choices to your diet as you progress until you reach your goal.  You can also start by eliminating one type of meat or animal product each week.
  4. Eat Healthy Food – Even as a vegan or vegetarian, you can make unhealthy food choices. For example, many sugary junk foods are, for all intents and purposes, vegan. However, if you eat too much junk, you will be sluggish and tired. You may even gain weight and become less healthy than the former carnivorous you. Always choose healthy meal options and snacks.  Be conscious of what carbs and starches you are eating as well as processed foods and junk foods.

Why Should You Choose Seasonal Produce?

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choose seasonal produceIt’s Day 21 of our June Clean Eating Challenge!  Today I want to give you 5 reasons why you should consider buying more in-season produce vs. out of season.

Not only do fresh fruits and vegetables contain more nutrition than their canned or frozen counterparts, they taste better, you can cook a larger variety of meals with them, and they are often cheaper than processed fruits and veggies. However, you have to be savvy when you shop for produce. You can’t just go in and grab whatever catches your eye. It’s always a good idea to buy produce that’s in season – currently being grown and harvested outdoors – than buying greenhouse produce or items that are shipped in from other parts of the world. Why? They are more readily available, and they are generally less expensive.

 5 Reasons to Buy In-Season Produce

In addition to saving almost half on your produce bill, buying in-season will help you get more out of your produce. Seasonal produce is healthier, tastier and cheaper – how can you go wrong?

  1. Better Flavor and Nutrition – Greenhouse produce just doesn’t taste the same, does it? Produce grown and ripened in the sun always have the best flavor. Not only that, it is crispier, juicy and colorful. The sun does more than make fruits and vegetables taste better too; it infuses them with antioxidants. Fresh-grown produce always contains more nutrients and antioxidants than their greenhouse counterparts.
  2. Organic (No Pesticides) – Produce grown off season in an unnatural environment requires more human intervention. Often it’s sprayed with pesticides, waxes, chemicals and preservatives in order to look like in-season produce.
  3. Meet Seasonal Nutrition Requirements – You may not know it, but different types of produce grow at exactly the time your body needs them. For example, watermelon, cucumber, fruits and berries – summer favorites – contain a lot of water, which helps you remain cool and hydrated as the temp soars. Leafy greens, available in the spring, help detoxify the body and prepare it for shedding winter weight gain.
  4. Adds Variety to Diet – Sure, you might have your favorites, but life would be boring if you ate the same fruits and veggies all the time. By purchasing produce when it’s in season, you have to add variety to your diet. Who knows? Maybe you will try something new, something that will become your new favorite food. Seasonal shopping also gives you a chance to look forward to eating all the fresh produce you love as it comes into season.
  5. Allows You to Buy Locally – Farmer’s markets are a great place to pick up locally grown, organic, inexpensive produce. Since produce loses nutritional content daily after being harvested, buying locally also ensures that the produce you choose will have the highest nutrition content possible.

You see, buying fruits and vegetables while they’re in season makes sense for a whole host of reasons. If lowering your grocery bill isn’t enough to sway you, improving the quality of your life through the consumption of healthier and tastier foods should.

Your Liver, Your Metabolism and Weight Loss

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Fat is primarily broken down and processed in the stomach and throughout the intestinal tract, but other organs play an important role as well including the liver. An unhealthy liver cannot digest and process fats and other toxins, causing the body to store fat cells instead of using them for energy. And we all know what happens when fat cells are stored in the body – your weight increases.

An unhealthy liver also makes it more difficult to lose weight despite your best efforts. You can diet and exercise until you starve yourself and fall over from exhaustion, but you’re not going to see much difference until you get your fat-burning organs in proper working order.

Your Liver Weight LossThe Liver’s Role in Weight Loss

Your liver is a giant filter responsible for processing everything you put in your body as well as breaking down and releasing the toxins your body naturally produces. Believe it or not, fat cells actually contain a great deal of toxins, making them harder than other types of cells for the liver to process.

Unhealthy and processed foods contain fat and other ingredients that the liver finds difficult to process. When you consume a large amount of these foods, your liver cannot handle the work load and starts storing fat. Additionally, your liver becomes less efficient, resulting in a slower metabolism. So not only does an unhealthy liver result in weight gain, it slows down the very process responsible for weight loss – metabolism.

Your Liver and Your Metabolism

Since your liver is responsible for choosing which fat cells to burn and which ones to store, it is primarily responsible for your metabolic rate – the speed at which your body uses and burns calories. The liver is also responsible for regulating cholesterol levels within the body. Therefore, an efficient and healthy liver burns calories and fat faster, resulting in healthy weight loss and maintenance.

How to Get a Healthy Liver

If your liver is less than healthy, you don’t have to accept the fact that your body burns fat slower than it could. You can improve the health of your liver and increase your metabolism by doing the following:

  • Avoid Processed Foods – As mentioned before, the liver finds it difficult to break down processed foods. These foods usually come in boxes and are more convenient than other types of foods. They include frozen pizza, microwave dinners, and most comfort foods. Instead of eating these types of foods, eat fresh foods.  Also, avoid foods with trans fats.
  • Lower Your Stress – Stress causes the digestive system to slow down, resulting in a slower metabolism. Keep stress at a minimum or learn how to manage it properly. The calmer you are in your daily life, the better your body and fat-burning organs will perform.
  • Cleanse – Consider performing a gentle liver cleanse. One of the easiest ways to do this is to incorporate 1-2 servings of vinegar into your diet (a teaspoon or 2). Put a little on your salad as a dressing or on veggies to intensify the flavor while detoxifying your liver at the same time. Apple Cider Vinegar is a great choice. There are also cleaning herbs that you can research that help the liver. However, no detoxing methods will have much impact if you are still eating and drinking junk.
  • Drink Water – Most people understand the connection between liver issues and alcohol, but soda, sugary juice and other chemical laden drinks are also not the best choice for a healthy liver.  Let water be your drink of choice for a happier liver and happier kidneys.
  • Stop drinking alcohol – This really should go without saying. You don’t need the extra calories that are in most alcoholic beverages and you don’t need the liver damage that comes with regular drinking. More info.

The role the liver plays in weight loss is huge. If you want to lose weight and speed up your metabolism, you shouldn’t ignore this vital organ. A healthy, efficient liver will help you reach your weight-loss goals faster.

Side Note: We should take this very seriously due to the rise in Non-Alcoholic Fatty Liver disease. “Non-alcoholic fatty liver disease (NAFLD) is the build up of extra fat in liver cells that is not caused by alcohol. It is normal for the liver to contain some fat. However, if more than 5% – 10% percent of the liver’s weight is fat, then it is called a fatty liver (steatosis). NAFLD tends to develop in people who are overweight or obese or have diabetes, high cholesterol or high triglycerides. Rapid weight loss and poor eating habits also may lead to NAFLD. However, some people develop NAFLD even if they do not have any risk factors. NAFLD affects up to 25% of people in the United States.” – American Liver Foundation