One of the most common objections I get to "healthy" eating is the expense. Eating healthy often already seems like a monumental task, especially financially. In my experience, however, this doesn’t have to be the case. Today, I’d like to share some of my tips on how to eat healthy on a budget.
Making nutrition and fitness a priority is tough, even when circumstances are at their best. When snow, ice, or any number of other crazy weather conditions make your resources limited and your ability to get what you need or where you need nearly impossible, it can be next to impossible! Don’t let a change in routine derail your success or healthy habits.
When you hear the word “bacteria”, I’m sure you think of colds, disease, germs…whatever it is, I doubt it’s very pleasant or something you think you want more of. It may come as a surprise, then, for you to learn that the bacteria in your body outnumbers all the cells in your body 10 to 1, and to be clear, there are over 30 TRILLION cells in your body. The majority of this bacteria resides in your intestinal tract, and is often referred to as the “gut flora”.
I like granola, but I hate how it's often full of crappy fats or added sugars. A friend of mine introduced me to a soaked granola recipe. It's barely sweetened, even has a slightly tart flavor from the yogurt added, but it's crunchy, delicious, and as perfect in a bowl of milk as it is over yogurt or straight out of the container.
If my site has been a little glitchy this past week or so, it’s because, as you can obviously see, there were some major changes in the works! Husband purchased me new business cards with…my own domain and e-mail address for Christmas! No more “.weebly.com” for me (although if you type it in, you’ll still get to my site). Nope, I’m now officially “backtoscratch.net”! So incredibly excited!
You made it! You chugged water like fish, scarfed fruits and veggies like they were going out of style, curbed your sweet-tooth, and made liquid calories a rare treat. So, what do I want you to tackle this week? Well, on top of the 4 challenges you’ve already conquered and will continue to maintain, this week, as we head into the new year, I want your brain to be on omega-3s. Which works out pretty well, as omega-3s are a huge part of what makes up your brain in the first place!
If you’ve been keeping up with this challenge since the beginning, by now you should be finding hydration a breeze, fruits and veggies are plentiful, and your sugar intake is in check. So, what’s up this week? Liquid calories. Unless you’re a newborn, your daily nutrition needs should really be coming from foods, not liquids (soups are an exception). Why? Well, first, our ability to self-regulate liquid calories is not as good as with solid foods. Food fill up our stomach faster, alert the body that we’re being satiated, and typically, if you’re choosing whole, real foods (fruits, veggies, whole grains, legumes, lean meats, fish, seeds, nuts), food has a substantial increase in nutrients over liquids. Sure, orange juice has some vitamin C and other nutrients, but it has also been compromised by exposure to air and light, leading to a breakdown of nutrients and leaving you with essentially glorified sugar-water. It also has little to no fiber, no protein, no fat – just a huge surge of simple carbs. Likewise, coffee drinks offer little nutrition, and are often a huge calorie intake thanks to all the sugars, syrups, whips, etc. most coffee shops utilize.
I love hot cocoa. It's such a soothing, wonderful treat. When the weather turns cold, I often find myself drinking it in the evenings as a pre-bedtime indulgence. I often pair it with some simple homemade whipped cream for an extra creamy treat. Simple, made with just a handful of ingredients, and potential extra add-ins for a nutritional boost, make this part of your family's regular winter traditions.
With a little less than 2 weeks left before Christmas, the office parties, cookies, candy canes, and holiday coffee drinks are bound to be exploding everywhere. If you’ve kept your hydration on track for a second week, and rose to the challenge of 3 fruits and veggies last week, you should be feeling pretty good and maybe even finding some extra willpower to resist those sugary temptations. So, keeping with the theme, this week you will continue with your hydration (which is probably becoming easier and easier to do!), maintain your new-found fruit and veggie intake, and… limit your sweet tooth to ONE indulgence a day.
Well, how is your hydration going? Feeling more energized, cleansed, focused? Maybe even noticed an improvement in your skin, less fatigue in your muscles. If not, that’s ok, know that hydration is good for you regardless and your kidneys are definitely thanking you for the help.
One week down, 4 weeks to go. So, here’s a reminder of how things work. This week, I’m giving you a new focus, BUT that doesn’t mean we forget about all your hard work from last week! No way. The goal is to BUILD on to the previous week, not just get through it and then forget it. So, keep the hydration going and add on this next challenge.