Clean eating is a method based on the idea that the best way to eat is to abundantly enjoy whole foods: That is foods as close to their natural state as you can get them.
This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many people on the plan don't count calories, but instead trust in good quality, healthy food.
Sounds great doesn’t it. But is it expensive? Well it’s not as cheap as mac and cheese: four boxes for a $1. But it is much better for you and you will feel better and probably lose weight.
One of the books I’ve been reading is “The Eat Clean Diet Recharged” by Tosca Reno. It explains everything about an “eat-clean” diet and also provides menu plans. But some of the things she has on the menu are a little costly for me. I use the diet as an eating method in order to keep my food on budget and my body feeling good. For example, most of the time we eat brown rice instead of some of the more expensive grain products like quinoa.
Here are a few tips to eating well on a budget.
Tip #1 Buy produce that is on sale
This week avocados were $1.79 each but corn on the cob was two for $.88 cents. If possible buy extra to freeze. There is always some kind of fruit on sale, one week it’s bananas and the next week it might be grapes. Be flexible. Don’t forget frozen fruits and veggies are very economical and keep longer so there is less waste. A head of lettuce is much cheaper (about $1.50 ) than a bag of lettuce (about $2.50) plus you’ll get more of it. This is true of carrots, potatoes, cabbage etc. You pay for convenience of having the item precut. And most of the time you pay less and get more if you buy the bulk item.
Tip #2 Plan your meals
It really only takes 30 minutes or so to line out dinner for a week. People generally cook with the same ingredients – chicken, beef and pork. So get the cook books out or check online recipe sites for way to mix up the usual. Again be flexible with your menu because there may be a great deal at the store on something that you can stock up and save money. By planning your meals and making a shopping list you can avoid buying more than you need. Each meal will have a vegetable, a lean protein and a whole grain. Figure out ways to use the same item more than once during the week. This week we had roast with carrots and potatoes. I’m planning on using the rest of the carrots in another meal later this week. By planning my meals I waste less food and that saves money.
Tip #3 Drink Water
Buying drinks at the store can be costly. Buy milk, skip the sodas and drink good old tap water.
Tip #4 Low cost lean proteins
You don’t have to eat meat with every meal. Start having Meatless Mondays that include beans as the main protein with lots of veggies. Eggs are another source of good quality protein that are low in cost. Frittata’s or quiches can be yummy. Recipes abound on the internet. Remember egg whites are more figure friendly.
Tip #5 Plan for leftovers
There are just two of us in our house but I still cook for four. We have Leftover Thursday, at least we try to have leftover Thursday, some weeks my daughter comes by and eats up the leftovers. Funny now that she’s out on her own she doesn’t mind eating mom’s leftovers. I’m also great at repurposing leftovers. Grilled chicken one night might be chicken fajitas on another night. Recently I made some very yummy vegetable soup from left over fajita meat that we brought home from our favorite Mexican restaurant. Leftovers can be your lunch the next day saving you money and calories from eating out.
Tip #6 General stuff
Crock pots are a working girls best friend. Put the food in before you leave for work and when you get home dinner is ready. It’s also good for less expensive cuts of meat to slow cook.
The cheapest breakfast is eggs and plain oatmeal. The bonus is it’s good for you too. Oatmeal can cook in the microwave in seconds. Boil up some eggs while you are cooking dinner and put them in frig for the next morning to save time. Studies show a lean protein and carb combo breakfast is good brain food. Start your day off right.
Be aware of the correct portion size of meat. It should be about the size of the palm of your hand. A boneless skinless chicken thigh is a proper portion instead of the huge chicken breast that we eat. I save money by cutting a chicken breast in half. I’ve found chicken for $5 for a four-pack of boneless skinless breast. By cutting them in half it doubles my meat and saves on the calories.
With a little planning you can eat well and not spend a fortune. If you are not accustomed to cooking meals at home, planning meals etc. Then this might take some getting use to. But it is the right thing to do for you personal health and well being. Once you get in the habit it really doesn’t take that much time.
How old are you?
Not sure if I’m asked this because of my youthful appearance or my goofy personality, either way I’m 46. And I don’t color my hair (yet)
What do you eat?
My diet has evolved over the years. I’ve learned that if I don’t fuel my body it will not perform like I’d like it to. I exercise enough that I can and need to eat over 2,000 calories a day, which I struggle with. It’s surprisingly hard to eat enough with out the help of sugar and junk food.
Most days my food menu looks something like this:
- Breakfast – plain oatmeal with a little honey , 3 egg whites, plus 1 whole egg omelet and fruit
- Lunch – salad, fruit, tuna on whole wheat bread or the previous night’s dinner left-overs
- Dinner – some kind of combination of lean protein and whole carbs with veggies such as chicken and brown rice, pork tender loin with sweet potatoes or whole wheat pasta and sauce.
The method for each meal is the same: Lean protein, whole carb, fruit & veggies and NO SUGAR. Check out the Eat Clean Diet. It is not a very exciting diet and it does take discipline. I didn’t start eating like this in one day but over several years. Believe me my family was none too happy when I started buying skim milk and whole wheat bread but they adapted. And so can you.
Why do you workout so much?
I was in ad sales for many years, which is a tough industry. I could present all the right stuff but the client had to have and be willing to spend the money. So much of it was not in my control.
After years of raising teenagers, I can only preach and ground so much. I can’t control their every move.
Exercise was something I could control. I could work hard and I could get results. Turned out I was pretty good at it.
Why do you run so much?
I started running because I wanted something competitive to do.
There’s not much for a grown women to do: Tennis? Golf? That required club memberships and people to play with or against.
Running can be done solo or with a buddy or with a group. Plus you can get started with a minimal investment of running shoes.
Part of me just wanted to over come the fear of holding back. I had very little self esteem when I was in high school and would never have had the courage to try out for sports. When I was in 10th grade, the girl’s basketball coach actually came and asked me to try out for the team and I was too afraid to do it. Who knows I might have been a basketball or track star? But I let self-doubt hold me back. I’ve spent my entire adult like taking care of a family. So it wasn’t until I was in my 40’s that I felt I had the freedom to start trying.
So, I run because I can. And I train because I want to be better.
I want to get in shape or lose weight, but I can’t do the things you do. How do I get started?
The same way you eat an elephant (which it seems like I have to do sometimes to get enough calories in me) one bite at a time. But the metaphor applies because all you have to do is take the first step. It’s a growth process, start slow and do the best you can, the main thing is to just start.
A good trainer or boot camp instructor should supply you with adjustments to the work out. You do what you can do with the goal of one day, doing everything that you want to do. But every journey begins with the first step. It’s okay if you are slower, not as strong or more out of shape. That won’t change overnight. But after taking the first step and setting realistic goals things will change. But nothing changes until you take the first step.
So, the answer is to just start.
Will you kill me in boot camp?
No. Killing people is not good for business.
If you’re reading this then you probably know that you need to exercise. I mean you’d probably have to be living under a rock not to know that exercise is good for you. It’s in the news, magazines and every company newsletter.
30 minutes of exercise per day can help maintain your weight, fight high blood pressure, lower cholesterol and reduce the risk of many diseases. So it’s not the “Why” but the “How” that’s hard.
Studies show that three 10 minute fitness sessions per day are just as effective as one 30 minute session, now that becomes a little more doable, three 10 minute blocks. Here are some suggestions to carving out 10 minutes.
- Get up a little earlier than usual and do a video workout or go walking
- Spend the first 10 minutes of your lunch hour going on a brisk walk or climbing the stairs
- The moment you get home from work go for a brisk walk (maybe take the dog or the kids)
- Yoga before bedtime. You can find videos for this
- Do push ups, squats, lunges etc during commercial breaks while watching your favorite TV s Show
Don’t think that 10 minutes will just fall into your lap. You have to plan for it and be prepared.
- Stock up on some workout videos to have at home
- keep workout clothes and shoes in your car
- Keep some basic equipment at home like dumbbells and bands
Decide in advance what you will do then do it. When life get’s in the way, be flexible. The thing to do is try, the more you try the more you will succeed.
Of course, you can always talk to me. I bet I can give you all kinds of ideas!
Each time I prepare for a road trip, I pack my workout clothes wondering - Will I really exercise while I’m away? Isn't the point to take a break from real life? Don’t we really just want to rest, relax and most importantly EAT. Well, if you take a break from fitness you may find yourself packing more than souvenirs and wet bathing suites for your trip home, you may actually pack on some extra pounds as well.
A trip away from home can be good for the soul and a break from the usual workout routine can be good for the body. A vacation can be a perfect time to broaden your exercise repertoire. By freeing yourself from your routine, you open your mind to new ways to move your body, have fun and keep your body fit and hopefully keep those extra vacation pounds away.
If you want to maintain your cardio endurance while having fun, there are a variety of activities that will give you a great workout without feeling like exercise. Some of the best workouts include:
- Walking on the beach. Walking in soft sand is a killer workout and burns more calories than walking on flat ground. Some experts suggest that you can burn twice as many calories walking in soft sand. Keep it safe by wearing shoes (you may get shinsplints if you go barefoot for too long) and going for a few minutes at a time to get used to it. You'll be surprised how hard it is.
- Beach volleyball. You can burn more than 150 calories an hour, depending on how hard you work and it's a great way to meet other people at the beach while having fun.
- Surfing, swimming and snorkeling. Surfing is a total body workout that will challenge every muscle in your body. Even if you just paddle out to the waves and fall off (like I do), you'll get a great workout. Snorkeling is a bit more leisurely, but you can add intensity by swimming a little harder. If you're at a beach that doesn't have big waves, put on your snorkel gear and swim out and back for a few laps to get your blood moving.
- Leisurely bike rides. Long bike rides are a great way to see the area while getting in some low-intensity exercise. If you take your time and go all day, you'll burn calories without even thinking about it.
- Hiking. Anytime you add elevation to your walks, you'll burn more calories. If you carry a backpack, you'll challenge yourself even more, all while enjoying a little nature. Check with your hotel concierge to see about hiking adventures nearby or visit Local Hikes to find trails near major metropolitan areas.
- Golf. Golf can be a dud of a workout if you ride around in a cart and drink beer at every hole. If you want to burn more calories, though, carry your clubs and walk the course. You'll burn around 200-300 calories per hour, even more if you hit every ball into a bunker and add 19 strokes to each hole, like I do.
- Tennis. Like golf, a game of tennis can be as easy or hard as you want it to be. Chasing the ball and hitting it like you are Serena Williams or Roger Federer will give you a great workout, burning up to 400 calories for a 150-lb person.
- Shopping. Okay, maybe shopping isn't the highest intensity activity, but it can be very aerobic under the right circumstances. If shopping is your activity of choice, make it count by walking fast, taking the stairs and avoiding fatty foods at the food court.
Lifting Weights
Finding fun cardio activities is easy when you're on vacation. Lifting weights, however, presents more of a challenge. You usually don't have much equipment and the thought of going to the hotel fitness room isn't that appealing when you're trying to have fun.
You don't have to do much, however, to maintain your strength and muscle while you're out of town. A quick workout with body weight exercises, resistance bands or full water bottles will keep you strong and fit until you get back home to your usual routine. Go to www.facebook.com/bsquaredfitness for body weight workouts that can be done anywhere or keep cool with a pool workout.
If I Don't Exercise, How Fast Will I Lose Muscle and Endurance?
If you decide to use your vacation to rest from exercise entirely, you may wonder what happens to your body. How long can you go before you lose fitness? How fast you lose endurance and/or muscle depends mostly on your genetics, but below are some general guidelines:
- Aerobic power can decline 5-10% in three weeks.
- All your gains could be gone after about 2 months of inactivity
- The fitter you are, the faster you lose your fitness, which doesn't seem fair, does it?
- You tend to lose aerobic capacity faster than muscular strength. Muscles are resilient and retain a memory of all those exercises you did.
Taking a week off probably won't make much of a difference but, any more than that and it may be harder to get back to your previous levels. Finding ways to stay as active as you can will keep you fit, help you avoid weight gain and make the transition back to real life a little easier.
On my most recent trip out of town I took my portable DVD player and my www.supreme90day.com workout videos and went to the hotel fitness room. At first, I felt a little nerdy working out to my DVD but I got over it and had a great workout. I was able to up the intensity with heavier weights that I don’t have available at home. Plus, I didn’t feel as bad about my food choices since I was maintaining my workout schedule.
Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. For the body to function normally and healthily a certain amount of body fat is required. This is called essential fat. For women the amount of essential fat is 10-12% of bodyweight and for men it is 2-4%.
Knowing your body fat percentage can help you determine if your weight loss goals are realistic. Remember, weight loss doesn’t always mean fat loss. For Example:
Let's say you're a 130lb woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130lb x 0.23 fat = 30lb body fat
Lean body mass: 130lb total – 30lb fat = 100lb lean body mass (bones, organs and all else)
Goal: 130lb – 20lb = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100lb of lean body mass (bones, organs, etc.), but would only be carrying 10lb, or only 9% body fat. This is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
100lb lean body mass ÷ .82 (100% - BF Goal) = 122lb
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 8 pounds of fat, reducing her weight from her current 130 pounds to 122 pounds. Losing more than 8 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.
This is my first attempt at blogging. It got me to thinking about the things I’ve stepped out of my comfort zone to do. Becoming more physically fit gave me the confidence to run a 5k race and from there the confidence to lead fitness classes so I can help others improve there physical fitness.
In 2007 I ran my first 5k race, it was a crisp March morning and I wore two shirts, two pair of pants, hat and gloves. I was so new to running I had no idea how to dress. I never dreamed it would be the first time I would think about undressing in public.
The next years were uneventful but full of learning experiences.
I learned some days are better than others, so on the good days; give it all you got. On the not so good days, well, just put one foot in front of the other and keep moving forward.
I’ve applied this wisdom to my life many times
As I kept plugging along, each race provided more insight, a little more confidence and more firsts.
Like in July 2009 at the Big Dam Bridge Twilight 5k. That was the first time I thought I was completely crazy for running in what seemed like 150 degree heat and up hill – both ways!
I still learned something about myself, mainly that I could stay determined, focused and finish in adverse conditions. Sometimes we find ourselves in adverse conditions at work or at home and the mental strength gained from running will help us stay determined, focused and finish the metaphorical race of life
I decided to try the Capital City Classic 10k, my first 10k. Again I overdressed. That was the first race that I had to undress and redress along the race course. Those friendly runners thought nothing of it but my mother would have been mortified.
I have gotten a little faster and I’ve managed to win a few trophies. I now have my very first trophy shelf.
I have learned a few things through trial and error that I’d like to pass on to you.
- Shoes (and sports bra for the women) will make or break your workout. Get fitted by trained professionals. These products don’t come cheap but they are well worth the expense. Then once you have a brand you like, start looking online for sale prices.
- A good rule of thumb when running in the colder months is dress for 20 degrees warmer than the air temps. And remember the longer you run the more your body will heat up. It’s better to be a little cold in the beginning than over heat later. During the heat of the summer it’s best to get out as early in the morning as possible or get inside to an indoor track or treadmill.
- Try to create balance in your activities. It can’t be all be running. Include stretching or yoga type workouts, strength training, and other aerobics classes. This keeps you from getting bored and cuts down on overuse injuries.
- Find a buddy to workout with. It helps keep you accountable.
- Every once in a while do something that challenges you physically or mentally. The confidence booster is awesome and you never know who you could inspire by your effort
Thanks for reading, I’ll be using this blog to provide you with health and fitness tips and information while giving you my unique view on some topics.
