Shopping on a Budget:
One popular excuse for unhealthy eating is the argument that fresh produce and healthier options are more expensive. With this post, I will disprove that theory, and show you how you can shop confidently, even on a tight budget!
I apologize for the bad cell phone shot. but what you see here is $17.63 worth of groceries. The items I purchased are as follows:
1.5lbs chicken breast ($3.12)
1 crown of broccoli ($.41)
1 Haas avocado ($.99)
1/2 lb snow peas ($2.63)
1 large red bell pepper ($1.00)
Shredded carrots ($1.39)
Corn tortillas ($.99)
6 plum tomatoes ($1.64)
1lb strawberries ($1.79)
2 jars of Kikoman stirfry sauce ($3 // 2/$4, with a $1 off coupon)
1 can kidney beans ($.67)
Grand total: $17.63
I did not have my coupons today (left them at work). Usually I have more amazing hauls, but today I paid full price for everything, minus two items. I have enough food here to feed me til Friday, and for just pennies on the dollar! Here are some of the big tips I have to offer you:
- Check your local newspaper for weekly sales: Every Sunday is usually the starting day for sales at your local stores. Scope out the newspapers they send out, and map out your meals for the following week on a pad of paper.
Benefit: It gives you a chance to brainstorm recipes, check out nutritional information, and is less stress for you to wonder “what should I eat today?” You already know!
- Create your list before you go out, and budget: Before I go out, I always have a clear-cut list in front of me. I organize it into a variety of different groups: dairy, produce, rice and pasta, snacks, ect. This way, when I’m in the store, I know exactly what aisles to go down to, and can avoid wasting any time trying to decipher my list. I also always try to estimate how much money each item will cost. I go into the store with that set amount of cash. I tend to overestimate the cost, just so I can plan ahead for any last minute purchases, or just in case something is more expensive than I thought.
Benefit: You only go into the store with that set amount of cash in your pocket, or that amount of credit to spend. This way, you aren’t tempted to overspend on items you don’t need.
- Coupon and check labels: Try to match up coupons with items within the store that are on sale. Also, make sure you are checking labels. Is the generic cheaper, even with a coupon? If so, go that route. Also, ever see these stickers on store shelves?
Check the price per lb/gallon/ect sticker (the orange part). If that number is lower than the price you’re comparing it to, you’re getting the better deal by buying that item!
- Always buy in “bulk”/avoid convenience cuts: If you buy an item in bulk, you pay less money, plain and simple. When it comes to meats; eg, chicken; buy it in a value pack. For around $10, you can get several pounds of meat! If you’re afraid of it spoiling before you eat it, freeze some for later use. Meat in the freezer can last several months. Also, avoid buying what I call “convenience cuts”. I’ve often found that chicken tenderloins are far more expensive (Today was $3.99 a lb, and there was around .90lbs in each package!) than their counterparts that are not already pre-cut for you. The chicken breasts that I bought today were $1.99 a lb, and I got 1 1/2lbs of meat. Just a few extra minutes of work, but I saved $2.00 a lb!
I hope these easy and simple tips on how to save money at the grocery store help! Happy shopping!
Tone Your Body with Pilates
Victoria’s Secret model, Lily Aldridge, does pilates to sculpt her body from head to toe. Pilates will tone your body, get you in shape and build muscle.
Step Inside the Boxing Ring
Boxing training is the secret behind Adriana Lima and Candice Swanepoel’s fit bodies and has helped Adriana Lima quickly get back into shape. Just six months after delivering her daughter Valentina, the sexy supermodel had her runway-ready figure back. Boxing is great for people who are not too keen on heading to the gym. It’s a fun and high-intensity workout, and, of course, the harder you hit the gym, the better results you’ll get.
Hit the Weight Room
Victoria’s Secret model, Chanel Iman, tones her body by hitting the gym 3-4 times a week to focus on strengthening her core. Workouts should last anywhere from 45 to 75 minutes.
Along with working out, it is important to have a healthy and balanced diet. Cut out foods that have high levels of carbohydrates, sugar and salt. Consume meals which have high levels of protein and which hold a lot of nutritious value. Eat foods such as oatmeal, egg whites and fruit salads, or fish, turkey and chicken with vegetables.
It is essential to pick a workout and meal plan that is perfect for you. It takes dedication and hard work. Stick to it and your results will be your greatest reward.
Need more workout ideas? Check out my workouts page here!
Basically, the less intense your workouts are the more time you’ll need to spend doing it. More intense, less time. For example 10 min of high intense circuit/crossfit workout will be somewhat relative to 50 min of low intensity yoga/spinning/elliptical/arc trainer/jogging. Simple.
Adding more vegetables to your lunch routine will give you great midday nourishment and an extra punch of energy to carry you through the afternoon slump. We’ve already shared some surprising ways to sneak vegetables into your breakfast, so here are three more tips to amp up your daily veggie intake:
- Upgrade your sandwich. You may not consider some of your favorite vegetables sandwich-friendly, but test your taste buds and experiment. Think about tossing cooked beets, a layer of hummus, sprouts, or artichoke hearts between the bread. Wary about mixing textures? Add some simple crunch with sliced onions.
Keep reading for more vegetable lunch ideas.
- Make your own soups with puréed beans and veggies. Beans boost the nutritional value of hearty soups while helping to keep you full and satisfied. Try adding chickpeas, lentils, lima beans, or edamame to add protein and fiber to your midday meal. Just a half cup of chickpeas offers six grams of protein plus five grams of fiber.
- Pump up your pasta. For a fresh take on classic pasta sauces, add diced zucchini, eggplant, or carrots, and vary the veggie-to-sauce ratio depending on your taste. You’ll add two grams of fiber and one gram of protein with each cup of eggplant — for just 35 extra calories.
(read original article here)