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. 

Jiu-Jitsu and Weightloss, a Great Combination

Are you envious of the people at the gym working out that come across as if it’s so effortless they’re addicted? Well have I got some news for you, you can be one of them. Brazilian jiu-jitsu for weight loss is said to be addictive, and a workout that results in weight loss. Yes, that’s right; you can be addicted to weight loss.

 

I have learned that if there is one thing that society has in common, it is the issue of weight. Let me be as precise as possible, the issue of weight is never being too skinny, only too heavy. How many times have you heard yourself or someone else say “I look heavy”, “I feel heavy”, “I am heavy”? Now, here is where you disconnect your self from the rest of the whining yet do zilch people in our society. You do something about it, go out and get addicted to weight loss and Brazilian jiu-jitsu can help.

 

If you have ever seen a Samurai warrior movie you already know what jiu-jitsu looks like since that is, after all its origin. It is an ancient martial art which consists of punches, throws, kicks, and weapons. At the same time as grappling and ground fighting, commit to memory that leverage is one of the key techniques in the art of Brazilian Jiu-Jitsu. Practice makes perfect, and in order to be addicted to jiu-jitsu for weight loss you have to know the exact techniques.

 

Here is a modest plan you may want to follow to keep from becoming too addicted, but to ensure you are the right amount addicted. Try starting out with Brazilian jiu-jitsu 3-4 times a week and circuit training 2-3 times. If what you want to say at the end of this goal is “I look skinny”, “I feel fat”, “I am Skinny”, then I would also advocate throwing in running at least 2 times a week to start.

 

Let me be as precise as possible once again, you are not going to get the results you want within 2 weeks, nor without a suitable diet. The devil on your shoulder is going to have to reject laziness, Oreo’s and cupcakes. And the Angel in your head is going to have to say yes to protein. Fish, chicken, steak, vegetables, and baked potatoes should be on the top of your grocery shopping list from now on. For the sweet toothed, rice cakes and peanut butter is your new desert. Jiu-Jitsu alone is not the answer, but part of an overall plan.

 

I said you could be addicted to weight loss, I never said it would be effortless. It takes perseverance and aspiration. Jiu-jitsu for weight loss can not only turn out to be addictive in terms of weight loss, but also in terms of self defense. There is an old jiu-jitsu practice that puts your mind in a tranquil state where personal, emotional, or physical limitations are no longer present. Through jiu-jitsu you will see that it is the power in the mind that overpowers, not the body.

The Ups and Downs of Weight Loss

On your road to pursuing better health, you have undoubtedly experienced (or will experience) many twists and turns in the road; being invited to go to dinner with friends, being tempted by the undeniable smell of ballpark franks at a sporting event, feeling pressured to have some cake at a birthday party. These are all examples of the unexpected obstacles that continuously test our willpower.  As if surviving all these challenges were not enough, the road to a healthier You is also paved with plenty of hills and valleys.

 

The main variance we dieters must face is the ever-fluctuating number on the bathroom scale. Some days it’s up, some days you hit a new all-time low. We’ve all heard it’s best to weigh yourself just once a week, but we also live in reality.  When you’re working hard on a fitness goal, whether it be to drop some weight, lose some inches or improve your BMI (Body Mass Index), we want to know that our hard work is paying off. Rather than trust the regimen we’ve followed, we find ourselves weighing and measuring ourselves, on average, far more than is necessary. Being obsessive about how much you weigh yourself will not only eventually lead to frustration as you feel the need to pick apart every little action you’ve taken since your last weigh-in, but it’s mentally tolling and unhealthy. If you find yourself unable to resist stepping on the scale each and every morning, you should consider moving it to a less conspicuous area; under the bathroom sink or in a closet is a good place… out of sight, out of mind. Mark your calendar to weigh-in and check on your progress no more than once a week, preferably at the same time of day.

 

Another area you may experience a fair share of ups and downs in is that of your energy level.  For the most part, as you eat healthier and exercise, your energy levels should be ‘up’, but of course, we all have ‘those days’. Whether you temporarily fall off the wagon and eat a big bag of chips for a late night snack, or you just haven’t been drinking all your water lately, you can expect that deviations to your fitness program can and WILL affect your energy level and perhaps even your mood. While things like this are certainly nothing to beat yourself up for, you should have a plan in mind on how to deal with it when it inevitably happens and you find it a struggle to get to the gym that day. Do you have a fitness partner you can call who will help motivate you to exercise, even if only for a walk around your neighborhood?  Have you been taking a multi-vitamin each day?  While there is nothing wrong with taking a ‘day off’ (sometimes our bodies tell us this is what is best), as long as you don’t allow it bog you down emotionally. Accept it for what it is, and reaffirm your commitment to fitness the next day when you can start over with a clean slate.

 

When we are working to improve ourselves, it is always so easy to focus on the low points.. those times that you ate a Snickers bar on the way home from the grocery store, the day you meant to go to the gym but ditched exercise so you could go out to lunch with friend, or the week you gained 5 pounds from overindulging at the holidays. Instead of committing these ‘downs’ to memory, make a concerted effort to remember the ‘ups’… those high points in your journey that you should be proud of!  What about the day you went to your child’s Valentine’s Party at school and graciously declined a cupcake? What about the day you finally were able to last more than 15 minutes on the elliptical with little effort? These are days to celebrate and are immediately forgotten, nearly negated in our minds, the minute we have a weak moment.  If you find that you are repeatedly focusing on your fitness failures rather than your success, institute the use of a fitness journal. A log like this need not be fancy and can be whatever you want to make it. Whether you grab a spiral notebook and a pen, or choose to utilize one of the many fitness tracking sites available online, record the information that is pertinent and useful to YOU and on those days when you’re feeling you’ve hit a plateau and are spinning your wheels, look back at your journal and celebrate all the successes you’ve actually had!  I have found it is very helpful to record your mood along with the other information you choose to document; there may be some correlation between what you’re doing/eating and how you are feeling.

 

Remember, no matter what stage of your fitness plan you are in, we all go through these ups and downs. When you are ‘up’, embrace that feeling of success and carry it with you into your next workout. When you are ‘down’, pick yourself back up and get back on track to being the best You, you can possibly be!

Eat Seafood Now!

Fish is Good For You!

 Seafood is good for you! According to the Harvard School of Public Health study on fish consumption “Seafood is likely the single most important food one can consume for good health. Not only is seafood delicious and versatile, but its also an excellent choice for good health. There are numerous scientific facts offering the benefits of seafood consumption. It is the best source of omega-3 fatty acids which may have defensive benefits against heart disease.  The American Heart Association says the “Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of, or have cardiovascular disease.”

 

Fish are generally low in fat depending of course which species you are consuming. There are several species that are very low in total and saturated fat, and many have less than 1g of fat per 3-oz serving. The fat in much seafood is predominantly heart healthy polyunsaturated fat.

 

Seafood is an excellent source of protein, on 3 oz serving provides 30-50% of your recommended daily allowance.  A study conducted by the Harvard School of Public Health (and supported by the National Institutes of Health) showed that eating even a modest amount of fish per week lowered the risk of death from coronary heart disease by 36%. Consuming fish or fish oil reduced total mortality (death by any cause) by 17%.  In addition, the Omega-3 fatty acids from seafood likely improve early brain development, and babies could benefit from the seafood consumed by mothers during pregnancy or nursing.

 

With so much evidence offering the benefits of eating seafood, and the numerous species of fish offering a variety of tastes to the discerning consumer, there should be no reason why seafood should not be a mainstay of your weekly diet.

 

 

 

 

 

 

 

 

 

 

 

 

Weight Loss Recipe Tips

When you think of adding more years to your life, you think of one important thing – your health. And when you think of adding life to your years, you think of a lot of things, like travel, get-togethers, time with family and friends, and of course, you would not enjoy the get-togethers without feasting on your favorite food and drinks!

Recent studies have shown that increase in weight is associated with some of the major sickness such as high blood pressure, diabetes, heart attack and other cardiovascular diseases. Therefore to avoid these, one should use a healthy weight loss recipe and avoid the foods that contribute to weight gain.

There are a lot of resources in the net on the most appropriate weight loss recipe. Diet plans include these information for free. A listing of low calorie foods can be found in these websites, and from here one can identify which part of his or her diet should be adjusted or changed. Even nutrition experts from the Mayo Clinic has set up a comprehensive listing of healthy weight loss recipes – from appetizers, to beverages, bread recipes, desserts and main meals. There are even recipes for dips and dressings, and soups. There are over two hundred recipes available, and that is just one website.

There are also free ebooks that contain articles on losing weight the healthy way, and weight loss recipes and detoxification methods which help one to lose weight faster. Some articles discuss several methods of losing weight by trying out a varied eating method, or by choosing different foods such as raw fruits and vegetables. These can be turned into salads and other forms of interesting and delicious appetizers or snacks. For those who do not want to miss out on any of his or her favorite foods, a low carbohydrate diet is recommended, where one reads food labels thoroughly and only choose those with low carbohydrate, high protein and high fat contents. This means that the calories, or energy food, comes from fat, and not from carbohydrates, that eventually turn into sugar.

For low carb diets, one can eat meats such as lean pork, skinless chicken and fish, and eggs and other poultry products. Low carb vegetables are also recommended such as leafy vegetables. While on a low carb weight loss recipe program, one can eat until he or she feels full. Starving one’s self to lose weight is not healthy, and even adds more possibility of weight gain because one tends to eat more that what is needed by the body when one has been too hungry for some time. The secret to a successful weight loss is to have weight loss recipes that makes one feel full longer, so that he or she will not be tempted to eat more snacks in between meals. This means no skipping meals, but more on replacing foods with healthier choices, and making sure that one eats on time.

What Is The Best Weight Loss Supplement?

The occurrence of obesity has become alarming not just in the US, but all over the world, as the fast food industry and instant, processed foods have become a daily staple for families, especially for those who are always rushing to school and to work. Weight loss has now become a trend – there are fitness centers, gyms, and aerobics classes to help people work out and burn that unwanted fat. Others have resorted to the extreme – a surgical procedure to take off excess fats especially those in the abdominal area. While for some it is for aesthetic purposes, weight loss today focuses more on the overall health of the person. Alongside a diet program and an exercise regimen, folks are looking for the best weight loss supplement to hasten their weight loss endeavor, and reach that desirable figure.

There are a lot of brands that claim to be the best weight loss supplement. Most of these are in the form of pills, which should be taken regularly. Some are in the form of drinks, as meal replacements, so one does not have to eat all the carbs, but then get the same complete nutrition that the body needs.

For the pills, some work to stimulate the body’s metabolism and burn calories and proteins faster. Other pills work by blocking fats and carbohydrates, and prevent it from being absorbed by the body. These kinds of pills are usually taken before meals so that the enzymes are activated before the body absorbs all that “unwanted” carbs. While these can work, one should also be conscious that proper nutrition is still a priority, so other foods should still be taken, like high fiber foods, fruits and vegetables for vitamins, fish and meat for the important minerals and protein. In this case, pills can work side by side with meal replacement drinks, which provide the nutrients that one would have otherwise skipped.

Finding the best weight loss supplement will mean a lot of research, and a doctor’s assessment of one’s present health condition. There are certain supplements that may be harmful for people who are under medication, like for example, a heart condition. Therefore, experimenting and just taking advice online without doctor’s consultation should be avoided. This may pose an even greater risk than just being overweight. Diabetics, in particular, should consult with their doctors if taking pills that inhibit carbs from entering the body would have an effect in their insulin levels.

Taking meal replacement drinks should also be consulted with a doctor, especially if one has a digestive system condition like ulcer. Skipping meals or not taking in solids for a meal might not be advisable. It will depend on the person’s health condition.

While one has the best weight loss supplement, a plan should also be made on how to maintain one’s weight once the desired weight has been achieved. There a re a lot of people who shed a lot of weight, only to gain it back after a few months. One has to form a habit of eating healthy, exercising regularly, and not merely depend on weight loss supplements.