Make Running a Family Affair, Great Tips to a Family Shape up!

Well we’re almost closing in on the end of Month #1 and I’m happy to report that I have survived the first 30 days of my foray into the world of running. While the first few runs were challenging, comprised of an energetic start, soon followed by a slow jog, then down to a weary shuffle, I am proud to say I’ve already noticed a substantial improvement in my time, my cardiovascular stamina and my overall endurance.

I think I mentioned last time that my 7 year old son is running with me, but never in a million years did I envision my daughter, who’s almost 10, to really get into it too!  This is a kid who, up to this point, has prided herself on her love of the indoors and mastering the various online games she subscribes to.  When she said she’d run a mile with us one day two weeks ago, I thought it would be recipe for disaster; surely she’d run about a block and we’d see the tears start to flow as she got frustrated and couldn’t keep up, right?  Boy was I wrong!  I dare say she DUSTED US and maintained speed the whole mile.  I was instantly impressed, astounded & proud.

Since that first run as a threesome, both kids have stayed motivated to run with me three days a week and we’re now up to 2 miles a day, training for the 5k we registered for on September 19.  I can’t help but think that had I not found the motivation to start running myself, I may never have realized that this is a natural talent for my daughter and we may have really missed out on something great.  I have already witnessed the self-esteem boost that running has given her, which is invaluable for a ten year old girl.

While we still have roughly four more weeks to ‘train’ before our first road race, my son is thrilled to see that he is the youngest one registered for the race, to date, out of 300 participants.  Of course, he’s also giddy with excitement over the fact that he’ll get an official number pinned to him that morning, so it really doesn’t take much when you’re seven.  Our plan for the next few weeks is to add fractional mileage to our runs and work on our consistent pace.

One of the best things about running with my kids? They do quite a bit of talking during our runs and now that I’m not huffing and puffing my way through the workout, it’s really becoming a nice way to catch up on our day & spend time as a family.  So turn off the TV, step away from the computer, and get running!

Every Journey Begins with a Single Step

It is said that every journey begins with a single step, but never more so than when you’re starting a new fitness regimen.  Specifically, for me, this adage has a literal meaning given the fact I’ve decided to try my hand (or foot, as the case may be) at running.  I know what you’re thinking; you’re imagining that I’m some Skinny Minnie who has decided to merely expand her fitness horizons. NOT the case! I’ve been everything from a size 8 (quite respectable for a girl of 5’10”) to a size that is divisible by 8.  I’m currently in what I would refer to as a state of transformation: transforming my mind, body and spirit in order to live a healthier, happier life.  Am I starting out ready to run my first road race? Not in any way, shape or form.  I am at the very beginning stages and if I’m brutally honest with you, I’ll even share the fact that I can’t run so much as a half mile today without having to downshift to a brisk walk.  In order to show you that I’m an ‘every woman’, perhaps some background is needed here.

 In various points in my life, I’ve been a Weight Watcher, a member of Nutrisystem, a close and not-so-personal friend to Jenny Craig, an Atkins protein fiend and I’ve was even prescribed Meridia to aid in my battle of the bulge.  While they all worked, on some level, the results are obviously not a long term solution to the bigger problem.  What IS the ‘bigger problem’? I didn’t have a steady support plan in place to help me to maintain my goals once they were reached.  This is where I think running really comes in to play.

 Why choose running? Well, that’s a great question since I admit my knees are not the best and my cardiovascular endurance isn’t exactly stellar right now… running is something that doesn’t cost any money (important for a single mom), you can do it virtually anywhere, and the health benefits far outweigh the possibility of knee injury, in my mind at least.  Let’s face it: I’m not looking to have the best form, and anyone that has seen me running the indoor track at my gym lately would agree that I may not score high points for grace & form, but for now, shuffling along as I build up some endurance already has me feeling loads better. 

 Prior to starting my little foray into the world of running, I had a hard time getting to sleep, an even harder time getting up in the morning, and a general lack of energy.  Making some adjustments to my diet (I currently love the Fat Shredder diet through Beachbody’s P90x) so I can lose weight while exercising more, I’m already feeling a big difference in my mood, attitude and energy levels.  My thought is this: I’m currently only able to ‘run’ (I use the term loosely) a 15 min mile.  If I stick with this, my time and stamina can only improve.  Once I see improvement, chances are good that I’m not going to quit. 

 Don’t think you can do it alone? Grab a buddy.  My buddy happens to be my 7 yr old son who motivates me in ways perhaps my peers would not.  I’ll be darned if I’m going to let my kids see me quit!  Would I slow down and cop out on a friend running with me? Yes, sadly, the odds are much greater.  If my little squirt is determined to run his first road race with me, I know I can’t let him down.  He has stuck right by my side during our first few 1 mile runs and I hope to keep you posted on how we progress in the coming weeks. If those little legs can do it, so can I!

How to Stay Safe When Exercising

The word ‘exercise’ invokes various thoughts from everyone, but usually those of health and wellness. Did you know that exercising can be dangerous? In some cases it can be due to an existing medical problem, or danger can be found in the way you are exercising, perhaps with little to no official training or instruction. Whether you run in your neighborhood on your own, work out in a gym, or hike and bike, here are a few simple tips to keeping you safe and your body injury-free:
Check with your doctor before starting any diet/exercise regimen. We’ve all heard this, but how many of us have actually done it? If you are not in regular contact with your doctor or can’t even remember when your last physical was, it’s time to get one! You should have blood drawn at your physical which can monitor your cholesterol, your thyroid, blood cell count, etc. Even if you haven’t had this done in the past, it’s important to have a benchmark to compare to later. Take the time to visit your doctor; it’s worth it!
No matter what exercise you participate in, always stretch before starting. Even better, take a few moments before you even get out of bed in the morning to stretch! Not just the ‘Folgers commercial arms over the head stretch’, but take a few minutes to pull your legs up to your chest, stretch your back out, do a few neck rolls, and touch your toes a few times once you are out of bed. It’s amazing how stiff you can feel from sleeping in the same position all night; sometimes when you get the best nights’ sleep, you’ll find your muscles are tight the next morning. Starting your day off right, feeling good, is a best practice whether you exercise or not!

If you work out at a gym and opt to use the weight machines, DO make an appointment with one of the trainers to go through each machine with you. Many times there are plenty of people on staff where an appointment may not be necessary, but someone can go around with you and show you the different settings you may not even be aware of. Something as ‘small’ as not adjusting the seat to your own height will completely change how the exercise is done, most likely causing you frustration and possible injury. Also, a trainer can give you an idea of how heavy to start off, or ‘where you should be’; more weight does NOT always yield better results and will only cause you to be sore and more likely to quit! Up your reps before you increase the weight you’re lifting and be sure to see a gym staffer with any questions.
Running is great and provides an excellent outlet after a rough day at work, while allowing you to be ‘out and about’ your local area. Again, the biggest thing is to stretch a good 10 minutes prior to your run, and make sure you have properly fitting running shoes on. Running doesn’t just require ‘sneakers’; there are too many to choose from and if you think it will be no different to run in tennis shoes or walking shoes, think again. They are not meant for running; you need a strong, yet flexible sole with an appropriate amount of cushion and shock absorption. Be sure when you shop for sneakers, you tell the salesperson you are specifically looking for running shoes since some are even styled to have the look but not the benefits.
If you choose to enjoy the outdoors, whether running or hiking in the woods, wear reflective, light colored clothing. Out on the road, you want to be seen, and if you’re in the woods, the last thing you want is to be mistaken for a deer on a beautiful fall day. Even an orange bandana or the like will help. Running wooded trails makes for a nice relaxing activity, but I can absolutely say from my own experience, watch out for any roots exposed on the trail! This goes for hiking too; many a hiker has slipped on a wet root on the decline only to find themselves immediately knocked to the ground before they knew what hit them. Don’t let this be you; the potential to fall and hit a rock, or twist an ankle is too great. Take it slow on the decline, no matter what the weather, and keep it at a steady pace going up, with rest stops along the way.

Lastly, I can’t stress enough the importance of drinking plenty of water while exercising; your body is being depleted of important electrolytes and is losing water like crazy! Hydrate those cells by keeping a water bottle on hand and drink plenty of water once you’re home as well.
Taking the time to give a few simple considerations some thought before exercising will keep you safe, injury-free and motivated when you see the results of all your hard work!

Are Diet Programs Worth the Money?

It has been estimated that Americans spend approximately $50 BILLION on the best diet programs each year.  My first question of course, is where the heck all this money is coming from, but then of course to get to the ‘meat and potatoes’ (pardon the reference) of the issue, isn’t this a lot?  One has to question the effectiveness of the best diet programs, since logic would indicate that people are obviously trying more than one program.   $50 billion spent on the government level makes me feel sick enough, but to think that average citizens are spending their hard earned cash, especially in this economy, is downright unbelievable.    

Before I even sat down to write this piece, I knew exactly the way I feel about the cost of the best diet programs and the ramifications of how the cost combined with non-guaranteed results, feels.  Rather than just writing this based on my own experience, let’s take a look at an example; one most of us are familiar with.  No matter where you live, chances are you either drive by a local Jenny Craig location or you see/hear the commercials every day.  Most notably, Jenny Craig got a big boost in business and reputability when celebrity Kirstie Alley lost so much weigh on the system.  It was inspiring to see the monthly updated commercials touting Kristie’s progress, causing women and men alike to jump off their couches, bypass the stop at the McDonalds’ drive-thru and head directly to Jenny Craig so that they too, could start shedding the pounds.  The sad thing is that Kirstie Alley is now being featured on every gossip mag out there, being exploited and ridiculed for all the weight (plus some) that she gained back.  In this case, the diet plan obviously worked (along with the personal trainer she could afford to work out with for hours each day), but the diet program was not effective for long-term weight loss.

I myself have tried the best diet programs such as NutriSystem, Weight Watchers, Diet Workshop, SlimFast, Dexatrim, TrimSpa, I’ve been prescribed Meridia, and I’ve done the cabbage soup diet, the Atkins Diet, The Zone and the South Beach Diet.  How much money did I contribute toward our $50 billion?  Probably more than I could afford now that I think about it, but such is the beast of desperation when you feel trapped inside a body you never intended to be in.  While each of the programs I’ve referenced each has their own merits (obviously, or they wouldn’t still be in business), I will say a few of them gave me a jump start toward the weight loss I eventually achieved.  In the end, it was good ole fashioned ‘reduce the portions and increase the exercise’ that helped me shed over 85 pounds.

Everyone is always looking for the silver bullet; the magic pill or best diet program where you pay your money and they will take the weight off FOR you.  I’m here to tell you that the only person that can do that is a plastic surgeon and even HE sees people put the weight right back on after sucking it off their hips and thighs.   While it may be a slower process, it’s my opinion (and I realize it’s my opinion only, so feel free to comment if you feel differently) that diet programs are NOT worth the money.  Many of them have you eating unnatural, processed, dehydrated foods that you must purchase from them, when your body is meant to have fresh whole grains, fruits and vegetables. Do yourself a favor… the next time a NutriSystem or Jenny Craig commercial comes on, hand someone else your checkbook and insist that they do NOT give it back to you until the urge to run out and join these programs has passed.

Now go find yourself a fresh, healthy snack and drink plenty of water! And by the way, I’m sure the dog needs a good long walk too.

Get Fit With a Spinning Class Now!

It Left My Head Spinning
I can’t recall the exact thought that was going through my head the morning I decided to get up and head to my gym for an exercise spinning class I’d never taken before; maybe I was feeling adventurous and must have thought that exploring unknown territory sounded good to me on this particular day. When I get down to brass tacks, I suppose it’s not even the ‘why’ behind the whole thing that is important; the fact that I had heard so many of my friends and co-workers talk about what a great ‘spinning class’ they had and how rejuvenated they felt afterward, perhaps made me want to be one of the cool kids too. There were a few things going into a spinning class that I knew for sure; it was a given that I’d be on a bike. That was cool. I’m fine with that; been riding them since I was 4. I knew it was instructor-led, obviously, which is one of the things that attracted me to the class; there was no way I’d abandon ship after just 10 minutes or so like I tend to do when I’m sitting in the gym on a recumbent bike pedaling and pedaling, but going nowhere fast. In a nutshell, I think I expected it to be motivational biking; someone to distract me from the fact that I am doing a very repetitive motion but never actually going anywhere. Boy was I to be proven wrong!

First of all, for those considering starting a spinning class, or those not familiar, you ARE in fact, on a stationary bike and there is a motivational instructor to lead the class through a series of exercises that work the major muscle groups and muscles you probably didn’t know you had as well. Even if you have bad knees and think biking will be tough on them, there are ways you can adjust the bike, seat and resistance (ask your instructor for help prior to class time) where any affects should be minimal, if at all. The spinning classes are generally accompanied by some real loud, fast music, so if you’re not a lover of some heavier rock or even some metal, there may be a ‘slower’ class that incorporates music more your speed, as well as slower motions. There’s a lot of standing up, sitting down, hovering over your seat and altering your resistance levels, so be prepared to move around much more than you may first think.
So in I walk, already breathless from running from parking lot to gym, up the stairs to the spinning class room, thinking I was late. I purposely chose a bike against the back wall so no one had to face the possibility of watching me fall off the bike or suffer some unfortunate accident; let’s face it; if it’s gonna happen, it’s gonna happen to me. It’s 9:15am and Metallica is blaring from the speakers in the darkened room (why they typically keep it dark in spinning classes, I’ll never know since the experience is anything but soothing…) Now I’m on my bike, behind an attractive woman in her 60’s (maybe even 70’s but she was so fit it’s hard to say), thinking I can probably keep up with her and she looks like she knows what she’s doing. She helps me adjust my bike height and then says “you think you’re ready for this?” and gives me a wink. Oh no, I’m thinking this can’t be good.
The instructor came in shortly thereafter, with the happy, springing jog of a high school cheerleader, clapping her hands and asking us if we’re ready to Psycho Cycle. Psycho Cycle? (whimper…) guess I didn’t read the NAME of the class… just that it was a spinning class. Darn. There’s no turning back now. All the bikes are full and we’re told to start pedaling for warm-ups. Let me just say here and now that the ‘warm-up’ was what I would have felt comfortable pedaling the whole time, and I have very muscular legs. Soon, the music transitions to a techno beat and we’re pedaling our hearts out, told to increase the resistance. Then we’re pedaling while standing up for 6 turns around, then down for 6 turns around, then up and down every 3rd rotation, then before I know it, it’s up a rotation, down a rotation and had I not been the one doing the work, I would have thought I was on some crazy amusement park ride. Next came ‘hovering’, being back far enough so your bottom is hovering just over the seat of the bike; the more you lean back, the more you feel it. This was described as one of the more difficult spinning class exercises, but I actually found it quite easy; guess all that work on the quad machines and strengthening my hamstrings has served me well.

Now for the ‘psycho’ part… (thank goodness it was optional) we had to pedal like mad for 3 minutes on a high resistance, then jump off our bikes, sprint a lap around the indoor track (which is just outside the doorway), stop in the hallway and do 10 jumping jacks followed by 10 squat thrusts, then 3 more minutes back on the back, run, jump, squat, ride… you get the idea. Yeah, whoever names the spinning classes knew what they were doing with that one! I tried the full regimen once and barely made it back to my bike. Oh yeah, and I almost forgot to mention, the 70ish woman in front of me? Barely breaking a sweat and doing the whole thing like an Olympian in full makeup.
I have to say, the one hour really DID fly by, the instructor kept things interesting, the music was really great and although I got an intense work out, I will definitely go back again for another ‘psycho’ Spinning class adventure.

** For those of you that are experts on spinning, please feel free to comment about other important  facts such as equipment, etc, in order to help those of us who are just thinking about starting spinning.

5 ways to get a cardio workout during your day

Ever have one of ‘those days’, where it’s not enough that you had a chaotic morning at home, heavy demands at work, you spilled coffee on your shirt, then you found out your bank account somehow got overdrawn? Sure, we all have, but did you know that its days like this where fitting some cardio activity into your day can be particularly beneficial? While a day like this may make you FEEL like you’ve already run a marathon by lunchtime, take a step back and make an effort to work off some pent-up steam.
Whenever presented with the choice, no matter where you are, opt to take the stairs! If stairs aren’t ‘your thing’ and you find yourself becoming winded, take your time but keep going at a steady pace. Over time, this will become a much easier task, give your quads a great workout, get your heartbeat right into your target zone, and you may even see the added benefit of some lift in your derriere. When I first started taking the stairs in lieu of the elevator at work, I’ll admit it wasn’t easy but within just a few short weeks, I could engage in a normal conversation going up multiple flights, didn’t have to rest on a landing any longer, and even found myself taking it to the next level and taking two steps at a time as I jogged up to my office. As with any other exercise, it’s all about conditioning; the more you do it, the easier it will get.

Another way to sneak in a bit of additional cardio time in your day is to resist the urge to pull into a ‘prime’ parking spot at the mall or your local supermarket. As a culture, it seems we are conditioned to seek out the best place to park our cars, allowing it to become a game that I’ve even seen turn into road rage as two drivers battle it out for the same spot! Whether you have the newest sports sedan (seems those are the only ones that prefer to park out in ‘no man’s land’ where their car is less apt to be damaged) or a 20 yr old beater, go ahead and park out in a spot that is furthest away from the entrance. You will rack up some additional steps on the pedometer for the day (you ARE wearing a pedometer, aren’t you??) and if you run your errands ‘briskly’, you’ll get your heart pumping in no time.
Use your lunchtime to take a walk, even if just around your office building or the surrounding area outside. Keep a pair of extra sneakers at your workplace to make it easier and have no excuses for not taking your daily walk; it will get your heart pumping, burn some calories from all those office treats that are always being dangled in front of you (that you are hopefully politely declining on a majority of the occasions) but an afternoon mid-day walk allows you to clear your head and return to your job feeling refreshed with a lower stress level. Try it once and you’ll see exactly what I mean; it’s amazing the benefits you feel from taking just a 15-30 min ‘timeout’ to do something good for yourself.

Take your dog for a walk! There isn’t a dog on the planet that ever gets sick of being walked and the benefits to you are obvious. What’s better than bonding with Man’s Best Friend while getting some exercise for both of you?
Join an exercise class, whether it is a formal class at your local gym, or a runner’s club, a biking group… anything that will help keep you accountable for getting some cardiovascular exercise in your day. Working out with others is motivating and keeps you honest, providing opportunities to make new friends that may be in the same boat you are. It’s good to hear someone else say the dog threw up as they were headed out the door on the way to work and they spilled coffee on their shirt before they even arrived at the office.

Sugar Cravings, When Too Much of a Good Thing Becomes a Health Concern

I think it’s fair to say we’ve all had our share of cravings; whether you’re a guy longing for an ice cold beer after a hot humid day of mowing the lawn, or a pregnant woman who can’t stop thinking about hot fudge sundaes. But what if your cravings ALL revolve around sugary sweets, the dreaded sugar cravings? Do you consider yourself to have an insatiable sweet tooth? While it’s an easy thing to overlook, and just accept the fact that you live for desserts, your sugar cravings can be a red flag indicating some underlying health issues. Before we get into what these concerns may be, let’s be sure you understand what I mean when I say a “sweet tooth” or “constant sugar cravings”… everyone loves the smell of fresh baked chocolate chip cookies, and while most people can stop at one or two, I’m talking about those of us that can’t. For me, my weakness is Reese’s Peanut Butter Cups. It wasn’t until I realized they were becoming a daily habit (justifying it by thinking everyone has their “thing”) that I knew I had to figure out what was causing my obsession. After a few weeks of succumbing to my sugar craving, they tasted great going down, but left me feeling nothing but guilt and a bit of a sugar crash later on.
While sugar gives us a quick burst of energy and elevates our mood, it’s actually the release of serotonin that is a direct result of your sugar craving intake. Serotonin plays a critical role in making us feel good; those that have dealt with depression may be familiar with medications that will up their serotonin levels, warding off the blues. The other major neurotransmitter that is given off when we consume sugar is dopamine, releasing endorphins into your system. While fresh fruit has a lot of nutritional value, it also has natural sugars, which is fine, as long as you keep your consumption in check. The sugar you really want to limit in your diet is the pure white table sugar; it’s full of nothing but empty calories and while it adds a true sweetness to things like iced tea and cereal, it’s often referred to as the “white death” of sugar cravings.
Understand that when we go to reach for that afternoon candy bar to get us through the day, our blood sugar quickly shoots up, and then just as quickly as it rose, it comes crashing down, leaving us wanting more or greater sugar cravings. It can be a maddening cycle and once you understand its physiological effects, it’s easy to see how we can become so addicted to sugary confections and try to quell our sweet tooth to no avail. Your body is making a desperate attempt to keep your blood sugar on an even keel and your taste buds and ‘feel good’ neurotransmitters are fighting nutritional stability.
So what can we do when we want to reach for a big slice of cake or a sugary pastry? Your overall health goal should be to maintain an even blood sugar level. Not only will this help any chance of developing diabetes, but you’ll be saving yourself some unwanted additional pounds that will creep up on you before you know it! Sugar cravings can also indicate a lack of certain vital components in your diet, such as chromium, carbon, phosphorus and tryptophan. In order to get these minerals into your diet and to also help keep that sweet tooth at bay, try upping your intake of things like broccoli, grapes, cheese and chicken (chromium), fresh fruit (carbon), chicken, beef, eggs, dairy, nuts, grains and legumes (phosphorus), as well as cheese, lamb, sweet potato and spinach for additional tryptophan.
When in a pinch and having nothing but sugary sweets on your mind but no healthy substitutes in the house (never resort to the sugar substitutes.. more on those in a future installment), get yourself moving and revert back to what we know will release the same “feel good chemicals” such as serotonin and endorphins, and exercise! You’ll be distracting yourself with a healthy activity and staying away from what can not only become your enemy, but can lead to health problems later on if you don’t find a way to curb your sugar cravings for now!

Eating Healthy on a budget…You Can’t Afford Not To

Ways to get healthy on a budget…You Can’t Afford Not To

I know in the past I’ve written about how to eat healthy on a budget, which is a struggle for many people, but in today’s economy, it is also tough for many of us to afford belonging to a gym, investing in fitness equipment or purchasing diet programs.  For those that don’t know, I myself am a single mom with very limited income since losing my job last December, so I speak from experience when I say that there ARE ways around financial limitations when it comes to working out.  Just DON’T allow the budget to be an excuse as to why one can’t get (or stay) fit.  A family can also be eating healthy on a budget. There are so many options out there and while I’ll touch on a few, the possibilities are endless, so try to keep an open mind and think creatively, you may surprise yourself with what some ingenuity can come up with!

We all choose different approaches when it comes to exercise and eating healthy on a budget, but for me, going to a gym has always been my preference for keeping fit.  I am a competitive person, so when I see a 60+ year old leaving me in the dust on the elliptical next to mine, it’s ‘game on’ in my mind!  For those of out there that have ever dealt with depression, like I have (if you’ve ever lost a job, you know what I mean), belonging to a gym gets a person out amongst “the living” and provides an outlet for anxiety, releasing endorphins and serotonin that will help fight off the depression that drags one down.  However, when a job is lost, how can a single mom afford to pay the membership, let along be eating healthy on a budget?  This was a big concern for me, knowing how much my kids love our local YMCA and how much we gain from hanging out there on a routine basis.  One day, not too long after I found myself scouring the job ads, a friend suggested that I apply for financial aid through the Y, allowing us to continue our routine.  What a revelation!  While I’d made charitable contributions in the past to the Y Scholarship Fund, I had no idea I would ever be the one to have to use it.  Good example of karma at its best, don’t you think?  The application was very simple and I just had to show proof of income (my unemployment verification) and within a week or two my letter arrived in the mail saying the kids and I were approved for full membership! In addition to eating healthy on a budget we were able to get fit on a budget as well.  It was like someone handed me an early holiday gift.  If you don’t have a local YMCA, ask about financial assistance at a local gym; it’s not something that is highly advertised obviously, but there are plenty of generous members out there who are willing to give the gift of health to those in need.  I never thought I’d be one of them, but I’m glad I paid it forward in this instance, and once I’m back on my feet again, I do plan on giving annual donations to the YMCA.  The gym may also have opportunities to volunteer to help out at the facility in exchange for a reduced membership rate. 

If working out at a gym seems intimidating, or you just would rather not be around crowds, really look for ways to get the body in motion; ditch the car for a weekend and only walk places you need to go, hike the woods with a camera (one never knows what they will find), swim at a local beach or lake, play tag with the kids in the backyard… the list goes on and on. Eating healthy on a budget is only part of an overall fitness routine.  When my kids were babies, I would use them as weights and they thought it was fantastic fun while it was giving me an additional workout to have them lying on my chest while I did sit ups or gave them ‘airplane rides’ on my legs.  No kids? No problem.  Use cans of vegetables for light weights or gallons of water for heavier ones.  Take the stairs whenever there is the choice and don’t put off reaching up high and getting a good stretch while cleaning those cobwebs from the corners of the living room.  Gardening is also good exercise, particularly if a person older or have health problems that may preclude them from more aggressive workouts.  Reaching and bending for those weeds works major muscle groups and benefits health while also providing much joy as the garden blooms. Financial hardships can hit anyone at any time of there lives, but it is possible to be eating healthy on a budget and keep one’s spirits and activities up as well.

Don’t let the economic crunch or any personal situation deter you from getting in some daily exercise; a person will feel energized, more alert, happier, and you’ll see results at the next checkup. In these uncertain economic times eating healthy on a budget or getting fit on a budget is still possible.   You can’t afford NOT to. 

How to Eat Healthy on a Budget

Eating Healthy on a Budget

While it seems hard enough to eat healthy these days with all we have scheduled on a day to day basis, the additional challenge that living on a budget poses can be a real hurdle for those watching both their calories and their wallets. In an age where the economy is pushing the price of food up, and nearly one-third of the U.S. population is obese, here are some tips to help you avoid becoming a statistic:
- Set aside a small portion of your day, once a week, to meal planning. While this sounds like a daunting task, it will definitely save you money while providing structure. I am by no means suggesting that once you plan to have chicken on Wednesday that it’s set in stone, but you will approach the market with a game plan, cutting out impulse buys. Fleshing out (pun intended) a meal plan for the week will allow you to plan for a night or two of leftovers which will really cut down what may have previously become a science experiment in your fridge when forgotten about.
- Never food shop on an empty stomach! You’ve heard this time and time again, yet we all do it once in a while. If you are in a pinch to pick up some necessities and didn’t have time to eat first, at least put some gum in your mouth. Chewing gum will give you some satisfaction until you have safely emerged from the store, leaving those 2-for-1 candy deals back in aisle 6.
- Use the sale circulars and in-store specials to your advantage, but don’t buy something just because it’s a ‘good deal’. Peruse the fliers in order to hone in on items you normally use, or to find a generic replacement for a common item such as peanut butter, milk, breads and cereals, and so on. Now is not the time to buy the newest frozen pizza you’ve been wanting to try; you’re on a budget! Furthermore, you don’t need the preservatives and fillers in a frozen item when you can make a healthier, lower-sodium homemade version for a mere fraction of the cost.
- Buy in bulk when you can, and steer clear of the pre-packaged convenience sizes. While having a large selection of 100 calorie snacks pre-packaged for us is convenient, you get more bang for your buck by buying that larger, full box of wheat thins, rather than getting six small pouches of them. Reach for the full size box that typically costs nearly the same, and zip lock your own 100 calorie bags. You’ll save money and still be in control of your portions.
- Know your supermarket. Stores traditionally place the sale items around the outside of the aisles with the name brand, more expensive items being on the shelves at eye level. Take a few seconds to consider a generic version which will offer the same nutritional value, putting less of a dent in your wallet.
- Eliminate (or drastically reduce) your juice and soda intake. By cutting these costly items from your grocery list, you’ll see the savings add up. Opting to drink water instead of soft drinks, sports drinks, juices and soda will make a real difference in your sugar intake and give you more energy in the long run.
- Cook enough for two meals and freeze the extra servings for a later date. The key here is to date the item you’re putting in the freezer and to not forget about it! This is where your meal plan will save you from having to remember it’s there.
- Shop the fresh fruits and veggies, but stick with the ‘traditional colors’. While buying an heirloom tomato or a yellow pepper seems attractive, don’t get caught up in it. These items are expensive and offer no additional nutrition than their traditional counterparts. Buy the green pepper; it’s just as good for you and costs significantly less.
- Don’t buy prepared/pre-cut veggies. You can buy the same head of lettuce for less than the cost of a bag of chopped lettuce, while also getting more. Standing at the counter for a few minutes chopping greens is a form of exercise too!
While it can seem overwhelming to want to lose or maintain weight while simultaneously on a budget, it doesn’t have to be. Taking just a few minutes out of your week to consider your eating habits, plan some healthy meals and compose a grocery list will be well worth it.
Stay tuned for some great healthy pizza recipes and how to watch what you eat by grilling this summer!