Eating Healthy on a Budget

One question that I get asked quite often is how do I eat healthy without breaking the bank!?  First of all, health is not cheap.  Un-health is cheap.  Case in point – fast food restaurants and the junk food aisles in the grocery store.  Right now, Jack in the Box is offering 3 tacos for 99 cents!  McDonald’s has an entire meal for $3!  And don’t get me started on all the deals offered for cookies, chips, candies, sodas, fruit juices, sugary cereals, and crackers.  On the other hand, shopping exclusively at Whole Foods www.wholefoodsmarket.com can really put a hole in your bank account, regardless of the healthy variety they offer.  Now don’t get me wrong…..I love shopping the aisles of Whole Foods – it’s such a wonderful experience!  But I have learned after many receipts totally over a couple hundred dollars that I only need to buy CERTAIN foods there.  Not everything.  Remember – they still are a humongous corporation making a pretty penny off their grocery items.  

I ultimately believe that people want to eat healthier foods and parents would like to buy the most nutritious meals for their children.  But therein is where the problem lies.  When a fast-food restaurant is offering a killer deal on an entire meal for the family and buying ingredients from the grocery store to make a family meal exceeds the fast-food cost by tenfold, the parents on a budget are going to choose the low-cost option.  Lack of time is also an issue.  The drive-thru is quick and fast.  Buying groceries and preparing the meal takes a significant amount of time.  Ironically, this comes at a price.  Your health and the health of your family.

There are PLENTY of ways to eat healthy without spending all of your hard-earned money AND make it tasty and enjoyable for everyone!  I have compiled a list of HOW TO EAT HEALTHY ON A BUDGET during my years in school, in addition to working with families and individuals who did not have a large expendable income.  

• Make a List! Make a shopping list based on your meal plan and the money you have to spend on food. This way you will veer away from items you really don’t need and decrease temptations (just remember to use the list – half the time I forget my list a home! :)  

• COUPONS! Use coupons for items you use regularly and try to buy on sale.  

• Buy less expensive or generic brands of your favorite item.  Most of the time, the generic brand is produced at the same factory as the name-brand item.  Don’t fall prey to advertising gimmicks.

• Buy in bulk!

• Visit your local farmers market for deals on fresh fruits and vegetables.  This is my number one advice for purchasing produce.  You are getting the best of the best, most of the time it’s organic, and you know where your food is coming from.  SUPPORT SUSTAINABILITY! 

• Buy fresh, in season fruits and vegetables by the bag.  It’s typically cheaper than purchasing by the piece.

• Buy frozen fruits & vegetables!  They’re equally as nutritious as fresh and definitely less expensive.  This tip is without a doubt budget-friendly and I promise, you aren’t skimping on the nutritious benefits of the fruits & veggies. 

• Avoid purchasing prepackaged/washed vegetables.  Waste of money.  Wash and chop your fruit & veggies. 

• Oatmeal is a nutritious whole grain that is inexpensive.  Don’t buy the individual packages!  Buy steel cut oatmeal in the big canister or bag (Bobsredmill.com).  It will last much longer and doesn’t have any added sugar or processed ingredients.

• Reduce meat consumption!  Good meat is expensive.  Beans, eggs, and peanut butter are inexpensive sources of protein.  If you can spare the change, purchase the organic varieties of these items.  

• Stock up on pantry items and items than can be frozen for future use when they are a good price.  Don’t wait until you need the item- by then, it may be expensive.

• When it comes to beverages, stick to water whenever possible.  Not only is it inexpensive but you also save calories.  Add fresh lemon or lime for a little flavor! 

• If saving money and eating healthy are on your agenda, consider bringing your lunch a few times per week and cut back on dining out when possible.  You will end up making healthier choices when you take the time to pack your lunch at home, rather than making unhealthy choices while rushed during your lunch break.  

• If you are going to purchase a fast-food meal for your family, try and order more healthy options such as grilled chicken, salads with dressing on the side, fruit plates and then add a small fry or dessert as a “treat”.

 

As I stated before, I only buy the most important items at expensive grocery stores such a Whole Foods.  I will purchase organic, free-range, 100% grass fed meat, chicken, fish, eggs, and dairy products.  If I can’t make it to the Farmer’s Market, they have an incredible assortment of produce, which I really like.  Otherwise, their chips, crackers, cookies, snacks, alcohol, and pre-made food are a bit overpriced (albeit they do offer a plethora of products for many food allergies not found elsewhere).  You can get some of the same great products at Trader Joe’s.  I am a huge supporter of Trader Joe’s in the sense that it is budget friendly and most of their “processed” products have very few ingredients in them, making them healthier choices if that is what you are looking for.

Lastly, don’t fall prey to advertising gimmicks.  Be smarter than the big corporate conglomerates.  And always look at prices!!!

Eat clean. Eat small. Eat often. Eat healthy.  And be in it for the long haul.   

In Defense of Food: An Eater's Manifesto

I read this fascinating book in its entirety on the plane from Miami to Los Angeles.  It was a quick read and I found it chock full of interesting information about the food industry and how to simplify your health and nutrition in this over-processed, over-regulated world of food.  How can we break down the mess we have created into a straightforward and uncomplicated way to feed ourselves?  How can we change some of our ingrained eating habits and go back to pure, unadulterated foods? 

Journalist, Michael Pollan (http://michaelpollan.com), offers a clear outlook on why we are all beyond confused about what to put into our bodies.  Whether it is the advertising agencies, the government, food companies, or our own desire and impetus to eat healthy, we have digressed from the basics.  The fundamental and most basic idea he proposes is to “Eat Food”, “Not Too Much”, and “Mostly Plants”.  It’s as easy as that. 

And my motto is very similar.  “Eat Clean.  Eat Small.  Eat Often.  Eat Healthy”.  Don’t rely on the quick fix.  It ultimately leads to disappointment.  Slow and steady always wins the race.

Definitely check out the book.  You will feel inspired to starting anew or continuing on your quest for a healthy life.  And I promise, it won’t upset you or gross you out like The Omnivore’s Dilemma did to most.  :)

Juice - The Elixir of Life!

About 4 years ago, my wonderful mother, Linda, took me to this incredible spa and wellness resort, Miraval (www.miravalresorts.com), outside of Tucson, Arizona.  It was a very special experience I shared with her and while I was there, I was introduced to juicing.  The menu at the juice bar listed all of these interesting concoctions made with fruits and vegetables.  I was never a huge fan of juice and couldn’t imagine drinking vegetables but I figured why not.  I can’t really remember the first juice I tried but I instantly felt this “electric surge” go through my body and I was so energized!!!!!  I tried everything on the menu and by the time I left, I was glowing.  Literally.  My skin was clean, fresh, and radiant and most importantly, I had never felt happier, healthier or invigorated in my life.  I was hooked!  I immediately went home, bought a juicer, and started on this amazing journey of designing my OWN fruit and vegetable concoctions.

                                My juicer and all the ingredients!!!!

BENEFITS

The benefits of juicing are outstanding!  First and foremost, I find that getting in the required 5-9 servings of fruits and veggies every day is not so easy.  Most people barely have time to eat three meals a day, let alone include fruits & veggies at every meal and snack.  Juicing allows you to consume more fruits and veggies on a daily basis than you would if you actually ate everything you threw in your juicer.  Below are more awesome benefits of juicing fruits and vegetables!

o   Variety!  Juicing allows you to include fruits and vegetables in your diet that you wouldn’t normally eat.  For instance, I don’t like to eat beets or peppers (just to name a few).  Adding them to my juice with some fruit and other mild veggies disguises the taste but I’m still getting the amazing benefits!

o   Available Nutrients!  Digestion is an energy-zapping process for your body.  Giving your body the much-needed vitamins and minerals it craves in a form that is easily digested and more bioavailable for your body to absorb.  It's like drinking energy in a glass!

o   Vibrancy!  Juicing on a regular basis has made a huge difference in my skin, hair and nails.  More vitamins and minerals to support your glowing appearance!

o   Lots of H20!  Juicing provides an abundance of water, helping to flush out toxins, metabolic waste, and assist in regulating all bodily functions.

o   Boost immunity!  The extensive amount of nutrients provided by a wealth of fruits and vegetables will enhance your immunity, preventing common colds and other ailments.

o   Prevention!  Increasing the consumption of fruits and vegetables in the raw form will lower your risk of cardiovascular disease, cancer, diabetes, hypertension, inflammation, dementia, strokes, and Alzheimer’s.  

o   Go Green!  Juicing produces a significant amount of pulp, which can be turned into a compost pile, allowing you to give back to the Earth and provide plants with rich, natural nutrients.

FRUITS & VEGGIES

Here are some fruits and vegetables I use on a consistent basis to make my juices!  The * notates that this fruit or veggie is part of the “Dirty Dozen” and should be organic.

Apples*                        Lemons

Oranges                        Limes

Beets                            Spinach*

Carrots                         Kale*           

Celery*                        Watercress

Cucumber                    Peppers (any color)*

Parsley                         Pear*           

Radish                          Peaches

Ginger                          Grapes*

Strawberries*               Cabbage*

Turnip

THE JUICER

I have had my Jack Lalanne Power Juicer for almost four years and it is still in great shape.  There are plenty on the market but I feel that this is a great model and is at a great price point for its’ design and durability.  Here are some suggestions as to where you can get your juicer!

www.bedbathandbeyond.com  **Remember to bring your 20% off coupon!

www.target.com

www.jacklalanne.com

www.amazon.com

www.overstock.com

RECIPES

I think the best part of juicing is being the master of your OWN juicing recipes.  I love to experiment with new fruits and veggies I have never tried and make different combinations.  Additionally, adjusting the recipes to what YOU like makes the experience so worthwhile and will keep you coming back for more.

These are just a few that I have come up with!

Jared’s Garden (split between two people)

1 beet

2 apples

1 lemon

5 stalks kale

3 stalks celery

¼ piece of ginger

3 small radishes

1 handful parsley

1 large green pepper

2 large carrots

½ cucumber

Sweet Sunday

2 oranges

6 strawberries (with tops)

2 carrots

1 apple

Green Mania

2 handfuls spinach

2 stalks broccoli

2 stalks celery

5 stalks of kale

1 apple

1 lemon

¼ piece ginger

BOOKS ON JUICING

I have purchased a few books on juicing to increase my knowledge and find different “cures” for common ailments.

The 150 Healthiest Foods on Earth by Jonny Bowden, P.h.D, C.N.S.

The Juice Lady’s Guide to Juicing for Health by Cherie Calbom, M.S.

A FEW HELPFUL TIPS

*Always add a capful of flaxseed oil or blended Omega-3 oil to your juice.  Fat is considered a carrier for the vitamins and minerals you just drank and it makes the nutrients more bioavailable to your body.  It also decreases the glycemic load of the fruits and vegetables (the impact the juice has on your blood sugar levels) But don’t worry - the wonderful flavor of the juice hides the taste of the oil!

*Yes, you do lose some of the very important insoluble & soluble fiber that your body needs.  You still receive soluble fiber in the juice but make sure that your juice is in addition to the fruits and vegetables you will be eating throughout the day.  This way you wont skimp your body on getting the proper amount of insoluble fiber.

*Don't get discouraged with the clean up.  Many people tell me they have held off on getting a juicer because it seems like a pain to clean. Sure, it’s not the quickest process, but once you get to use to doing it on a daily basis, you can juice and clean in less than ten minutes!  Just know…the benefits DEFINITELY outweigh the cons. 

Here’s to your first glass of freshly made juice!

Cheers,

Jill

Killer at Large

I just watched this amazing documentary called "Killer at Large: A Documentary Exposing Why We're Losing the War on Fat" directed by Steven Greenstreet.  It's fabulously done and really gets into the reason WHY America's obesity epidemic is out of control, including an in-depth look at how advertising and the media influence our behavior and more importantly, our children's behaviors and food decisions.  The most shocking part of the documentary was the piece on the 12 year old girl, that with parental consent, had liposuction all over her body because "diet and exercise just wasn't working anymore".  It's heartbreaking to see that our young adults feel the need to take such drastic measures.  And that parents are approving this type of behavior. 

Please rent it.  It's definitely a must-see.

The Clean Plate Syndrome

Do you remember as a child (or even recently) being told to "clean your plate"?  I do.  And I also remember my Grandpa telling me that there were starving children in Africa that didn't have food so I needed to eat ALL of mine. :)  I, of course, believed him and now I know that had I not finished my food (and eaten much more than I needed), it wasn't going to be shipped to the starving children in Africa.  It was going in the garbage.  Now as an adult and having been educated on proper portion sizes, this thinking of "cleaning your plate" is unfortunately a misguided attempt at not wasting what we have that others don't, AND more importantly, has perpetuated a society that overeats, stuffs themselves, and almost always exceeds the right portion sizes for their body.  It is also necessary to note that this is no one's fault.  My generation and my parent's generation were taught to eat what was put in front of them.  And all of it.  Sometimes it was out of respect for the cook and other times it was being appreciative for what we have.  But we CAN change this thinking and this behavior for the generations to come.

Here are some basic "portioning" guidelines.  Everyone is different so adjust to your needs and goals.

• First and foremost, the easiest way to portion size for yourself is to READ THE LABEL.  If a box of cereal says that one portion is 1/2 cup, stick to that.  And don't make yourself crazy by getting out all of the measuring cups.  Eyeball it.  Use the smallest bowl in your cabinet.  If 1 serving isn't enough (or doesn't fill you up) add something else or have another serving (same size as the first).
• Do the same with chips, crackers, drinks (some bottled beverages make you think it's one serving for the entire bottle but really, it's 2 servings), and any other processed foods.  Look at the label and try to eat the servings allotted for the calories listed.  It will DEFINITELY help you cut back on your calorie intake and you won't overeat as easily.
• PROTEIN - Use the palm of your hand as a guideline for how large and thick your protein should be (red meat, chicken, turkey, pork).  It may seem small but that is about 3 oz. which is ONE serving.  You should really have no more than 6 oz. of lean protein per meal.
• WHOLE GRAINS/FRUIT/VEGGIES - Your clenched fist equals about 1 cup.  This is appropriate for veggies and fruit.  Strive for 1/2 cup for whole grains (brown rice, quinoa, couscous, whole wheat pasta).
• When making your plate, think of it as a "smiley face".   The two "eyes" are small - use that for your protein and whole grains.  The "smile" is the biggest part.  Use that for your veggies.
• Try not to have seconds.  If you are hungry after you finish your plate, wait.  It takes about 20 MINUTES for your brain to register that your stomach is full.  If you have waited a little bit and are still hungry, make sure your 2nd helping portion is smaller than the first.  Most importantly, EAT SLOWLY.  This will also prevent you from overeating.

***Know that restaurants are the devil when it comes to portion sizes. Their motto is "the bigger, the better".  Eat HALF of what they give you.  Easy on the bread basket, chips, and any appetizers brought to you before your meal. 

All in all, don't feel that you need to "clean your plate" (no matter who you need to please - just take less).  We want to eradicate that word from our daily vocabulary and only eat until we feel full with the proper portion sizes for our bodies.  The smaller the better.  This is one of the easiest ways to jump start the weight loss process.  

LESS IS MORE!!!


In health and happiness,
Jill

Happy New Year!  I hope everyone had a safe and healthy holiday season and are ready for 2011!  I'm hoping it's going to be a wonderful year! :)  I also want to take the time to THANK YOU for supporting me, and of course, my blog.  It's been an incredibly rewarding and fun experience for me and I look forward to writing a lot more this coming year so please check back often.  And also, please feel free to email me with any questions or ideas for blogs.

Here's to a year filled with happiness and good health!!

Jill

'Tis the Season of Eating

 

The happiest (and sometimes most stressful) time of the year is upon us!  As is the numerous invites for holiday parties, work socials, and celebrations dedicated to this lovely month.  While we rush around to buy the perfect presents, decorate our homes, and start thinking about our goals and dreams for the new year, we tend to lose ourselves in the process.  Namely, we eat.  And we eat a lot.  Maybe you were "good" all year and are letting loose or you have allowed yourself to indulge this season.  Either way, enjoy the food offered but at the same time try not to overdo it and begrudgingly have to add "Lose Weight" to the top of your New Year's Resolution.

Here are some tips on what hors d'oeuvres and decadent foods to stay away from, ones in which to indulge, and the few to sneak when no one is looking!


STAY AWAY FROM.....

• Creamy dips - Normally loaded with calories, saturated fat, and sodium.  If you must, take a small amount and use raw veggies as dippers.
• Sliders - We can never have just one!  They are so tiny and cute!  If you must, take off the top bun and don't dip it in the aioli.
• Bacon-wrapped anything - Need I say more.
• Fried treats - We all know that fried foods go right to our hips, thighs, and belly, providing us with excess fat and calories.  If you must, have one piece and fill the rest of your plate with foods from the INDULGE LIST.
• Mini Quiches - Normally made with pastry and eggs, this is already extremely high in calories, regardless of the spinach in it.  If you must, have only one! 
• Pigs in a Blanket - Another "very little and very easy to eat 10" type of appetizer (and my wonderful friend, Lyndsey Burr's most favorite appetizer!).  Almost 100 calories per little pig, eat one or two and leave the rest to the other party goers.
• Mini Pizzas - Depending on the topping, you may want to opt out of this appetizer or indulge if it's covered in healthy vegetables.  Again, anything mini is going to trick your mind into thinking that more than one is ok.  Sure, if you want to add "Lose Weight" to the top of your Resolution list.
• Egg Nog - Dear God..when did this become a staple in our holiday diet?  Imagine drinking milk, cream, and eggs all in one little cup?  No bueno!  Just don't do it.  If you must, make sure it's the low-fat variety.   

INDULGE IN.....

• Raw veggies with hummus / bean dips - Loading up your plate with veggies will provide you with fiber, antioxidants, and will fill up your tummy so you don't have five brownies later in the night.
• Shrimp Cocktail - Shrimp is a great source of lean protein.
• Variety of nuts - Eat these for an abundance of healthy fats.
• Salsa - Low in calories and high in antioxidants.  Limit the chips and try veggies instead!
• Fresh fruit bowl - Snacking on fruit doesn't sound as fun as the Pigs in a Blanket but your pants will thank you later, as will your body for giving it the essential vitamins and minerals it craves.
• Olives - Wonderful source of healthy fats and are low in calories (but high in sodium so still limit your consumption).

THE ONES TO SNEAK....

• Desserts - The dessert table really tests your willpower.  And since it is the time to celebrate, have a dessert and enjoy it.  But remember, the plates are small for a reason.  Don't pile it to the sky.  If your dessert fits on the plate, then perfect.  Don't add more.  That will be your way to "portion size" the best food at the party!
• Alcohol - The calories all add up so increase your water intake and refer to my blog "To Drink Skinny Is To Be Skinny" for some tips at the bar.

**Remember to eat something before you head off to the party.  Going on an empty stomach will set you up for failure and you will unconsciously overindulge.  A little healthy snack beforehand (complex carbohydrate, lean protein, and healthy fat combo) will help stabilize your blood sugar levels and prevent the "ravenous you" from coming out!

If you are asked to bring an hors d'oeuvre or side dish for a party, check out these websites for some healthy recipes...
http://www.cookinglight.com/
http://www.eatingwell.com/
http://www.foodfit.com/
http://www.epicurious.com/

Embrace and enjoy this beautiful season and if you have too many Pigs in a Blanket, don't stress about it.  Exercise the next day, drink lots of water, and love your body unconditionally! 

Happy Holidays!!

Jill