How Health Experts Eat

How Health Experts Eat Healthy Without Going Broke!

Like health experts, you can eat healthy without going broke, too! A primary reason you and many others may prefer to skip healthy foods is their relatively high cost. Well, that might only be because you haven’t explored all of your options.

The Game Plan for Eating Affordable Healthy Meals

planning healthy eatingDon’t know where to start?

Start with a brilliant game plan. Prioritize inexpensive healthy eating. As the famous adage suggests, if there’s a will, there’s definitely a way.

By considering the nutritive content of food more, you can eat healthy without spending a fortune.

Since you take in the good foods (as opposed to the wasteful bunch), you’re helping your budget as well as your body.

As a publication in the British Medical Journal implies, it’s one of the “rules” that many health experts live by.

Other Strategies for Eating Healthy on a Budget

  • Choose gluten-free and organic foods since these are free of pesticide residues and harmful chemicals. For the same reason, avoid GE (or genetically engineered) foods.
  • Construct a meal plan according to your personal budget. Remember to be flexible for certain situations, but be disciplined in following it.
  • Eat more fruits and vegetables. Bananas, cabbage, carrots, cauliflower, celery, oranges, pears, plums are affordable options.
  • Eliminate junk. This includes artificial low-fat ingredients, frozen meals, canned goods, potato chips, and ready-to-eat packages from the supermarket.
  • Go with tasty and nutritious food ingredients. Try adding avocado, grapefruit, mangoes, papaya, and sweet corn to your meals.
  • Plan your meals, but remember to be flexible. According to Harvard Health Publications, it’s recommended for meals to consist of 50% fruits and vegetables, 25% proteins, and 25% whole grains.
  • Simplify your meals. Do your best to stay away from processed foods and fancy “health treats”.
  • Stick to water. Coffee, milk, and tea are good, too. Avoid drinks with too much sugar such as sodas and “healthy fruit juices”.

Tricks for Affordable & Healthy Grocery Shopping

affordable groceryAn effective way of dodging costly meals with unhealthy food ingredients? Consider growing your own garden.

If you own a garden with loads of edible produce, you don’t have to spend a fortune on healthy ingredients. More importantly, it reduces the number of trips to the supermarket; shopping for herbs and spices, as well as fruits and vegetables, becomes unnecessary.

Moreover, due to increasing food prices, dietary plans that could lead to malnourishment may be preferred. Remember, even if you’re on a tight budget, you don’t have to disregard your health.

Granted you’re open to different options, you can still eat healthy without spending a ton of money.

More Healthy Shopping Ideas

  • Make use of discounts and special promos. Take note of the dates of supermarkets’ sales. Usually, you can shop for relatively low-cost foods during the holidays, clearance sales, and special occasions.
  • Buy in bulk. Buy for durations of weeks and in some cases, months. Usually, foods are relatively more affordable in bigger amounts.
  • Purchase meat that is close to its expiration. Assuming that preparation and cooking are done prior to spoilage, you can take advantage of up to 50% in  savings.
  • Visit your local farmers’ market. There  you will find a variety of healthy signature products. Since the prices aren’t usually fixed, shop wisely and don’t be afraid to negotiate.

Five Rules to Proper Storage of Your Healthy Food

Did you know that in the United States, up to 40% of foods end up going to waste? Consequently, millions of precious dollars go to waste.

Don’t let this be you!

It’s due to improper storage. Make sure to read expiration dates on labels. By keeping this in mind, as well as some steps on proper storage, you can eat healthy on a budget without having to unnecessarily replace your food.

Food Storage Rules

  1. Freeze fruits and vegetables (especially if you buy in bulk). When frozen, fruits and veggies remain at the peak of their freshness.
  2. Freeze poultry and raw meat; for this, allocate space in your freezer’s bottom shelf.
  3. Avoid putting anything in or with metal containers inside the fridge.
  4. Avoid storing fruits and vegetables together. Ripe fruits give off ethylene; ethylene is an organic compound that can slowly ruin fresh vegetables.
  5. Keep dried foods in glass jars. Make sure to seal the containers tightly.

The Power of Preparation: 3 Tips on Healthy & Economical Food Preparation

Success healthy foodOne clever way to eat healthy without spending a lot money is by storing food properly.

But, that’s not the end of it!

Using your creativity with available resources, you can enhance flavor, incorporate variety, and guarantee safe nutrition. It can be a time-consuming task, but for the sake of your health and your pocket, why disregard it?

Healthy Food Preparation Tips

  1. Add onions, bell peppers, and preferred natural spices when skewering meat portions.
  2. Olive or sesame oil add a distinct aroma to fried meals.
  3. Use honey as sweetener (instead of sugar).
  4. Use natural herbs for marinades; marinade an hour or so before cooking.

Is Eating Healthy Without Hurting Your Budget Possible? The Verdict!

health on a budgetSo can you eat healthy without spending a fortune? Can these meals also be delicious?

You can! Eating affordable healthy foods is only a matter of commitment. Whether you’re living on limited income or you’re trying to maintain a frugal lifestyle, cutting back on healthy meals shouldn’t be an option.

Moreover, remember to set realistic health goals. Granted that you’re willing to follow particular strategies, you can eat healthy without going broke!

 

Sources

How to Eat Healthy without Breaking the Bank. (n.d.)
Wiley, M. (2014, Jan. 4). Eat Healthy Without Breaking The Bank 
Smith, V. (2012, Oct. 24). Eat Healthy … Without Going Broke.
Blalock, M. (2014). Eating Healthy on A Budget: 5 Expert Tips That Make it Easy
Amen, T. (2016, Apr. 25). Eating Well without Breaking the Bank 
How to Eat Healthy Without Breaking the Bank. (2016, Mar. 1) 
How to Eat Healthy Without Breaking the Bank. (2011, Oct. 11) 
8 Steps to Eating Healthy Without Breaking the Bank. (2016, Mar. 23) 

 


Leonard Parker is a health blogger and owner of the eCommerce store, RebounderZone.com. Rebounder Zone offers rebounder trampolines, health equipment, and health information to mature adults.

Leonard is a graduate of Stanford University and has worked in a number of roles as a consultant and digital marketing specialist. Rebounder Zone was started because Leonard saw first hand how exercise and healthy living can change lives, and he wants to help others experience this fantastic feeling, too. For any inquiries, please contact Leonard at leonard(at)rebounderzone.com.

BMI vs. ideal body weight

Ideal Body Weight (IBW) vs. BMI: Which One Should You Use?

The American Journal of Clinical Nutrition recently published a study comparing the use of Ideal Body Weight (IBW) and Body Mass Index (BMI). The results? Well, you will become more open-minded about your choices and alternatives after reading this article.

For those of you who have been following our blog, by now you know that we encourage our readers to ask questions and find out the truth themselves, rather than following blindly!

Let’s Be Clear on Which is Which

Body Mass Index or (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual.

Ideal Body Weight (IBW) is a weight that is believed to be maximally healthful for a person, based chiefly on height but modified by factors such as gender, age, build, and degree of muscular development.

Ideal Body Weight (IBW)

In order to measure IBW, “metrics that adjust weight for height are used as estimates of underweight, overweight, and weight-associated health risks and mortality.” Basically, maintaining your ideal body weight is supposed to improve your health and help you live longer.

According to Manfred James Muller,”Throughout the past century, different IBW algorithms have been developed based on the general idea that height defines weight as a linear function.”

We have pursued an ideal weight formula for about a century. Hundreds of formulas and tables have been created. Today, despite years of debate, experts still do not have a definite answer regarding the “best” weight for a person.

Below is a list of the most popular “ideal weight” formulas:

Ideal Body Weight Formulas

 

Hello Eating Disorder and Broken Bones!

If I were self-conscious and believed in this method of calculating my health and mortality and actually try to reach my IBW, I would be miserable and unhealthy. I would have to starve myself, overexercise, and ultimately develop some kind of eating disorder. According to the most popular IBW formulas, I should weigh anything between 101.1 lbs – 136.7 lbs or 55 kgs – 63 kgs.

Most of us would simply accept these numbers, start extreme dieting, and exercise the living daylights out of ourselves in order to achieve the lowest figure. We then fail to reach the target. Starving our bodies and succumbing to yo-yo dieting can lead to morbid obesity and put you in a worse position than you were in when you started.

Based on my ethnicity, genes, body type, and age, I feel that a goal weight of 132 lbs -143 lbs (60 kg – 65 kg) is attainable and healthy. Maintaining the lower limit of 101.1 lbs – 131 lbs (55 -59 kg) would be dangerous and could deplete my muscle mass to a point where my bone density would lower. It would put me at risk of osteoporosis, a condition where decreased bone strength increases the risk of a broken bone. I would also suffer from decreased metabolic rate. My energy levels and mental acuity would also suffer. Continue reading

Why can't I lose weight?

A to Z Reasons Why You Can’t Lose Weight

People aspire to lose weight for a variety of reasons. Regardless of the reason, if you have tried to lose weight, no doubt you have ran into plateaus and other periods where you just didn’t make progress. Is there hope?

Of course, there is!

This is an alphabetical list of reasons why you may be having trouble losing weight. Hopefully, something will spark a light bulb in your brain, and you will be able to get back on track towards your weight loss goals!

Starting the list with ‘A’, for 

Absorption Problems in Your Gut

Insulin resistance can be one of your worst enemies when you are trying to lose weight. In other words, your body is unable to use the hormone insulin properly to process your food.

The sad outcome: your body keeps fat that is already there. This condition can be prevalent if you are at risk for diabetes, known as prediabetes.

The Details: What’s Going on in your Body

  1. Food is broken down into glucose, or blood sugar, which is the body’s primary source of energy.
  2. When your blood flows through the pancreas, your pancreas detects the glucose and releases insulin. Insulin enables cells throughout the body to use the glucose.
  3. Your cells use insulin receptors to transform the glucose to energy quickly or store the glucose as a future source of energy.

When this process goes haywire, your cells don’t get the glucose. Instead, the glucose builds up in your blood stream, and your cells are deprived of glucose.

Absorption Problems in your Gut

How Your Body Responds

Your body hangs on to energy stores, or fat, that it already has and any glucose that the cells do absorb goes into storage as yet more fat.

The Solution

There are several ways you can fight insulin resistance that causes nutrient absorption issues such as moving more, eliminating white foods (white sugars, white flour, white rice) from your diet, cutting out wheat from your diet, integrating more good grains into your diet, eating fruits and vegetables whole instead of as purees or juices, avoiding packaged foods, lowering inflammation via anti-inflammatory foods (walnuts, flaxseed, olive oil, green tea, red wine, cinnamon, and turmeric), replacing fats such as lard and butter, and consulting your doctor about medicines that can help.

Binge Eating

Common when dieting, binge eating describes eating large amounts of food in short periods of time. Binging is not healthy and can be detrimental to your weight loss efforts, regardless of whether you are binging on junk food or healthy food.

Here’s the kicker:

Depending on the calories, binge eating can wipe out a week’s worth of dieting.

The Solution:

Try these tips to break binge eating habits:

  1. When dieting, think adding new foods instead of restriction of unhealthy foods. These are the common phases when you diet with a restriction mindset: restriction → binge eating → guilt → restriction → binge eating → guilt. That is not healthy!
  2. Get out of the mindset that you have to be perfect with your diet.
  3. Don’t become obsessed with weighing yourself on the scale. It’s normal for your body weight to fluctuate.
  4. Cheat days should not be in your nutrition vocabulary. Cheat days provide the perfect opportunity to binge.
  5. Celebrate small wins and don’t panic over small setbacks.
  6. Stay flexible with your diet.

Carbohydrates

Carbohydrates, especially refined carbs such as sugar or grains that have  been stripped of their nutritious parts, can wreak havoc on your goals to lose weight. Eating too many refined carbs can create significant spikes in your blood sugar, which leads to cravings.

carbohydrates are so delicious

Try this: Substitute refined carbs for more complex carbs that come with their natural fiber.

Dining out Too Much

Let’s face it: we love to eat out. Just the simple idea of not having to cook some days is irresistible. But as you probably know, restaurant food is meant to taste and look great, and looking great doesn’t always correlate with being healthy, too. Those tasty sauces, salad dressings, and other delightful delicacies can reverse your weight loss progress.

dining with silverware

How you can fall out this trap at restaurants:

  1. Review the menu and decide what you want (healthy choices) before going to the restaurant.
  2. Eat before. We tend to make “in the moment” food choices when we are hungry. “In the moment” food choices usually aren’t healthy.
  3. Drink water. This will help quench your appetite
  4. If there are specific foods or ingredients you are trying to avoid, ask the waiter/waitress before ordering
  5. There is no shame in “doggy bags”. Many times servings at restaurants are more than a manageable portion, so split these up into meals for the next day.

Eating Mindfully

Make your eating time sacred. Whether you eat alone or with others, cut out the electronics, chew your food slowly, and take note of your food’s flavors, colors, smells, and textures. Continue reading

relationship with food

A New Take On Body Positivity: Body Image & Food Psychologist Goes on a “Diet”

What?! Roz is going on a diet!? Huh!?

Ok, ok, for those of you who know my work, you know that as a Psychologist, I successfully help people break free from dieting and body image struggles. So why am I hiring someone to “diet” me?

In a previous blog post I wrote called “Can I Still Be on a Diet AND A Journey of Self-Love?“, I talk about a trend I’ve been noticing with my clients and in social media regarding body positivity, which is that when people are in the process of learning to love themselves, they tend to go through a ‘rebellion’ stage from the ‘dieting mentality’. I call this the Pendulum Effect, where dieting, mentality, is based on fear of fat and self-loathing. Then as people break away from dieting mentality, they swing to the other side of the pendulum, which I coined ‘Rebellion Mentality’. Here they tend to indulge in foods that they were not allowed to eat while in ‘Dieting Mentality’. However, they are in the process of self-love so it’s coming from a place of learning to love oneself and breaking food rules. This is a very necessary, healthy, and normal part of learning to love yourself – to break all these food rules that ran their life for years.

I am inspired by people and I love inspiring people. So although I do not believe I need to transform my body as I love it unconditionally, I believe I have the RIGHT to transform my body. As a project to demonstrate and inspire others, I want to show people how to transform their bodies (whether that’s fat loss, muscle gain, or body composition change) with their relationship with food in the background and self-love in the foreground. In dieting mentality, it’s all about being obsessed with food and fear of gaining weight. The missing ingredient is Self-Love.

I have hired Nadine Dumas, who is a health, fitness & nutritional coach, as well as an international fitness model and long time friend to “diet” me. She shares similar values and approach as I do when it comes to  our relationship with food and body. She is all about inside health (balanced hormones, mood, energy, etc.) and has a very balanced approach to food. She has a strong work ethic, a big heart, and is very inspirational in all that she’s accomplished. She is an awesome coach to work with!

BLASTING THE DIET INDUSTRY WITH A MASSIVE DOSE OF “SELF-LOVE”

Now I should clarify, I am not using “Diet” in the same traditional sense that most people know it to be (i.e., rigid, restrictive and from a place of fear of fat, self-loathing, and body shame/hate), rather I’m actually seeing this as a “Nutritional Plan” that will help me meet my body transformation goals. I am of healthy weight and body composition, however, I’d like to challenge my body more with new fitness and health goals (i.e., gain overall strength and power and yes, physically that means I will change my body composition so that I have more lean muscle mass). I want to learn more about my body along the way as I think our bodies are so amazing and fascinating!

I will be counting on Nadine’s expertise in the nutritional, hormonal, physical and physiological areas. I will also use my own expertise in positive psychology, nutritional psychology, and neuroscience to help me transform my body with a massive dose of Self-Love. Continue reading

drink water

The #1 Reason Why You’re Not Losing Weight? You’re Not Drinking Enough Water!

 

thirsty man

Okay, there is nothing sexy about this. All I drink is water. I’ll have a diet Coke if I go out to eat on the weekends to make me feel like I’m not really dieting. But other than that, it’s all water. Now, I’m one of those girls who like to order fruit smoothies with her dinner and drink a tall glass of apple juice with my breakfast. But while dieting, I realized that I was drinking lots of my calories. And trust me, I’d rather apply my calories to something more filling and fun like yogurt, granola or a chocolate rice cake. So I had to cut out the fun drinks. But, guess what?  When I drink water, I lose weight. If I eat right, exercise but don’t drink lots of water, the weight comes off much slower. So that should be motivation enough as to why you should get your drink on.

I try to get in six to eight 16-ounce bottles a day. My goal is to drink a gallon of water daily. However, if I hit 5-6 six bottles in a day, I’m cool with that.  I know it can be tough to get in all that water each day. That’s why I’m sharing 3 tips and tricks that I use to get them in.

Tip #1 – Work Out

run with water bottle
I find that I drink way more water on the days that I work out. I can go through two 16-ounce bottles of water during my workout. I’ll have a bottle with my breakfast and then I’ll force another bottle down right before I hit the showers. That’s four bottles of water – a half gallon of water – all before 10:00am! I’ll down two bottles with lunch and two more with my dinner. There you have it, a gallon of water in a day.

Tip #2 – Put Your Water in a Visible Place

water bottle
One thing that helps is that when I get up in the morning, I’ll immediately put eight bottles of water out on the counter. I do this for two reasons. The first reason I do this is so I can see the water. Just seeing it is a constant reminder to drink my water. The second reason I do this is because I lose track of how many bottles I’ve consumed throughout the day. During the day, I am running after my kids, doing laundry and working on the computer. It’s easy for me to forget how many bottles of water I have already drank. Just a quick look at the counter and I know how many more bottles I need to drink to reach my goal of a gallon a day. Continue reading

Body Positivity

A New Take on Body Positivity: When You Know You Are Enough & Still Want 6 Pack Abs

Last week, I was brushing my teeth, happily staring at my naked body in my full length 3 door closet mirrors that spreads across the whole wall of our bathroom, chatting with my hubby, who’s on a mission to run an 80 km (YES 80!!!! That’s NOT a typo!!!!) Ultramarathon this year.

My hubby also does not look like your typical, super lean runner.

He actually looks like a sexy (to me!) mountain man – stocky, thick and well, has what society is calling “Dadbod” (if you don’t know what that is, google it) 😉

My hubby is also an amazing runner, already completing impressive times for previous 50 km ultra marathons (ok, and the fact that he even runs and completes ultra marathons is amazing enough!!!)

My hubby also HATES weight training.

He says to me, “I am going to need to clean up my nutrition to lose some weight so I can perform better”.

Me: Sure if that’s what you want to do, hon. I’ll support you.

You see, my hubby has a “normal” relationship with food- he doesn’t ever worry about eating the “wrong” kinds of foods and if he overeats, he doesn’t beat himself up. He rarely has food hangovers if he over does it on sugar. He sometimes craves chocolate when he’s stressed, but it’s not a huge issue. Overall, he’s has a pretty nutritious diet. Continue reading

Are supplements safe

Before You Ever Buy Supplements Again – Revisited

There are over  54,000 dietary supplements in the U.S. alone claiming to help you gain muscle mass, lose weight or boost your immune system. Have you been wasting money on supplements that in reality do absolutely nothing for you?

If you are currently using supplements or are planning to do so in the future then I suggest  you continue reading.

Are Supplements Safe?

Anything that is properly regulated must be safe right? Wrong! We all know that  medicine has very strict regulations and yet sometimes  these same medicines cause harm to the person using them.

Take thalidomide for instance which was used as a cure for morning sickness. It actually caused about 20,000 birth defects.

Now it is a fact  that supplement regulation is a joke compared to  medicine regulation, so judge for yourself. Continue reading