Eating Healthy on a Budget

When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem stressful. Not only is it easy to get sucked in by colorful marketing labels; it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you are in control of your kitchen. If you cook smart, you can enjoy first-class meals and savings. Here are a few tips that will leave more green in your pockets:

• Set aside regular blocks of time for planning meals, making your grocery list, and shopping.    

• Think about the time of day and the day of week you shop. Generally, the grocery     store is the least busy early in the morning and in the middle of the week.·     

• Become a coupon junkie.

•  Stock your fridge and cupboards with items that are quick and easy to cook… especially when they are on sale.

Beans and lentils

Brown rice

Brown pasta

Fresh fruits and veggies

Meats and fish

•   When cooking a big meal, make extra to freeze, or use later in the week for lunches or  quick dinners. Double recipes, then freeze half.

•  Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains).

• Add extra vegetables and beans to make the meal go further.

•  Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.

• Toss snacks in your bag before heading out (nuts, fruit, protein bar, low fat string cheese).

•   Eat before leaving home.

There’s no magic formula to eating healthy on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards… better health and more money, you’ll find it’s worth the effort.

Live Clean

YourSkinniMini

Stretching...Why is it Important?

Many people skip stretching their muscles before exercise, not understanding the importance. Some figure their muscles will be heated up soon enough as they work out, so why do they need to bother with warming up with muscle stretches first? Many of those who do not warm up before exercising would not even think about there being a need to stretch muscles after exercising, which is often called cooling down. They went "balls to the walls" during their workout and now they just want to drag themselves out of the gym before the pain of such a strenuous workout of the muscles takes over.

Is there really good reasoning for all of the endorsements of pre and post exercise muscle stretching?  Stretching your muscles before and after an exercise session, will actually result in your body feeling less tortured as it is moved and pushed in ways it is not used to because of some peoples previously sedentary habits. Whether you are just starting out or you are a fitness buff, stretching your muscles is important.

Taking a few minutes to stretch and warm up your muscles before beginning exercise releases a lubricating substance from the cartilage within the joints, which aids the fluid motion of muscles and also keeps bones from scraping against one another at connection points in the body. Lubricated and fluid moving muscles have more flexibility which reduces your chances of injuring them. Helping your muscles to become more flexible by stretching is not only beneficial for preventing injury during exercising, flexible muscles are able to distribute strength which helps you in doing a variety of physical activities with more balance, using less energy, especially while lifting and bending.

During an exercise routine you tense and stretch muscles. Tensing and stretching muscles strengthens them and increases the mass of muscles. The circulation of blood throughout the body is also increased by stretching your muscles. One part of the brain relays a message to another part of the brain which is responsible for allowing us to experience physical responses. 

 After a good workout muscles and joints are tight, stiff and become sore a few hours later if you do not take a few minutes to cool them down with some post exercise stretching. This is opposite from warming up muscles and joints before exercising by slowly increasing the intensity and number of stretches. Instead you want to slow things down and gently stretch to relieve the tightness in muscles and joints that have built up during your workout. One note you should keep in mind about post exercise stretching is that you should not do this if you strained or sprained a muscle while exercising, as this can exasperate the injury. 

 Stretching muscle groups such as the neck, shoulders, back, hips, thighs and calves for at least thirty seconds each pre and post exercising, usually gets the job done. You can stretch them for longer if they still feel extra tight. So consider the benefits of stretching before skipping it in the future.

Is Your Protein Bar Measuring Up

You walk into your local grocery or convenience store and inevitably stumble upon a plethora of protien bars. Feeling somewhat overwhelmed by the cluster of health claims, you quickly buy an eye-catching bar with an appealing flavor. But did you really get the best bar to suit your needs?

Before making a purchase, think about why you are eating that bar... additional protein, a handy snack, a post-workout meal? Do you feel that because you are dieting, exercising, or focusing on your health that energy bars are a must? Whatever your reasoning, remember that energy bars are not a necessary part of a healthy, balanced diet. Before you buy, remember these pros and cons:

Pros
There are a lot of reasons why energy bars are so popular. In general, energy bars:

• Can help meet your energy (calorie) needs
• Can help meet your nutritional needs, especially if you need help getting calcium, zinc, vitamin D, vitamin B-12, folic acid, protein or fiber
• Are portable, convenient and pre-packaged
• Have a long shelf life and don't require refrigeration

Cons
Consider these downsides:

• Excessive nutrients. Energy bars can contribute to an excessive intake of nutrients, especially if you are eating more than one bar daily, take a multivitamin supplement, and eat other fortified (enriched) foods and beverages. The dangers of over-supplementation includes: intestinal discomforts (diarrhea and constipation) to liver disease, nerve damage or even death.
• Excessive calories. Energy bars may contribute to a high caloric intake, which can lead to weight gain.
• Cost. At $1.00 to $2.00 a bar, this convenience food can quickly become a major expense on your grocery bill.
• Lack of data. There is very little research to support the actual need for energy bars. They are not a magical food and should not be used as a constant replacement for whole foods in your diet.
• Processing. Energy bars are a highly processed food, whereas whole, unprocessed foods should be the staples of a healthy diet.
• Additives. Some energy bars contain additional herbal ingredients. There is no data to show that any of these herbs are effective. Herbs have no standards regarding potency or safety, and many result dangerous allergic and drug interactions.

To make sure the next bar you eat isn't just a glorified candy bar, use the following checklist, based on your needs... meal replacement, afternoon snack, or workout fuel. And above all, enjoy your energy bar! Find a flavor and consistency that you like. Make sure that your body tolerates the energy bar with no intestinal discomforts, especially if you plan to use the bar prior to an athletic event.

Meal Replacement Bars

When lunch is out of reach, an energy bar can be used on occasion. Adding a piece of fruit, some raw veggies, and a serving of yogurt or milk can help round out this quick, on-the-go meal. Meal replacement bars should range from 200-300 calories, 2-5 grams of fiber, less than 20 grams of sugar, 20-30 grams of CHO and 15-20 grams of protein. Examples: Balance Trail Bars, Clif Builder's Bar's

Afternoon Snack Bars

For your afternoon snack, be aware that many energy bars have the same calories as a candy bars. If you are watching your calories or trying to lose weight, it can be difficult to find a low-calorie bar. Eating half of an energy bar or choosing another type of snack might be a better idea for waist-watchers. For individuals who aren't looking to lose weight, energy bars are still better choices than candy bars because they contain added nutritional benefits. An afternoon snack bar should range from 150-200 calories, 1-1.5 grams of fiber, less than 15 grams of sugar, 15-30 gram of CHO and 7-15 grams of protein. Examples: Power Bars, Luna Bars, and Zoe's Bar.

Workout Fuel 

Before hitting the gym or starting a long run, your body needs carbohydrates. It is best to avoid protein, fat, fiber and sugar alcohols, all of which can delay the emptying time of the stomach and slow digestion, causing cramps and sluggish energy levels. Energy bars are usually too high in protein, fat, fiber, and possibly sugar alcohols to be used for pre-exercise nourishment. Instead, try another carbohydrate-rich food.

During your workout, energy bars are not an appropriate refueling choice because aerobic and high-intensity exercises require blood flow to the muscles, not to the stomach for the digestion of foods. After exercising for more than 60-90 minutes, drink a lot of water to rehydrate.

After your exercise session, your body needs mostly carbohydrates (to replenish glycogen stores in the muscles), some protein (to help repair damaged muscle tissue), and a little fat (for cellular repair). Eating a "real" and complete meal is your best bet. But if you cannot eat a meal within two hours of working out, then an energy bar paired with a glass of water and a piece of fruit is a good option. Look for a meal replacement bar (see examples above) with at least 30 grams of carbohydrate, 10 grams (or more) of protein, and 5-10 gram of fat. 

Taking the facts given, does your bar measure up?

Natasha Jones, BSN RN NC

YourSkinnMini:-)

9 Spices and Herbs to Maintain a Healthy You

The new year has begun and your resolution is a healthier and better you. Well, SkinniMini has a few, must have, herb and spices that should be a staple on your spice rack.  

• Nutmeg: Nutmeg not only improve the taste of your meals, it aid in a healthy you. These spices have health benefits like lowering cholesterol and preventing cancer.

• Turmeric: Research shows that turmeric can stop cancer from spreading and help prevent type 2 diabetes.

• Cinnamon: Just 1/4 to 1/2 teaspoon daily lowers blood sugar, LDL (bad) cholesterol, and triglycerides (fatty acids) in people with type 2 diabetes.

• Ginger: Ginger can stop nausea and may also relieve heartburn and bloating. Try adding a few grated pieces of fresh ginger to stir-fries or salad dressings.

• Sage: This spice can help lower blood pressure and generally reduce your risk of heart disease. Add it to your diet by dipping a whole-grain roll in olive oil instead of butter. Then add a sprinkle of sage and cracked black pepper. Yummy!

• Peppermint: Delicious peppermint is a great source of vitamin C and A and can help soothe gastrointestinal issues. Here's how you can add it to your diet: Chop a small hand full of mint and add it to your yogurt and or hot tea.

• Garlic: Garlic destroys cancer cells and may disrupt the making of diseased cells. Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.

• Dried Red Pepper: This puts the heat in chilies. It may lower the risk of skin and colon cancers; studies show it also helps people eat fewer calories. Try hot pepper on pizza or in pasta.

• Cumin: Cumin is a potent anti-inflammatory and antioxidant that may help stop the growth of diseased cells. Try cumin in tacos, or use it as a rub on meats.

If you do not have these herds and spices in your kitchen, it is not to late. Head to your local Farmers Market, Whole Foods, or Trader Joe’s. ASAP! A healthy you is a better you.

YourSkinnMini:-)

8 SUPER FOODS TO ADD TO YOUR FAVORITE HOLIDAY RECIPES

   WOO!!! The holidays are here and I'm super excited. Great friends, family, gifts, and, most of all wonderful food. Are you looking for ways to still keep it healthy and low calorie? I know 8 super foods that can help you reach your goals.

SWEET POTATOES: My favorite!! Sweet potatoes are loaded with fiber, vitamin A, potassium, and phyochemicals that ward off some cancers and arthritis.

CRANBERRIES: They are full of antioxidants. Their fiber content plays a role in lowering LDL's, which are the bad cholesterol levels.

PUMPKIN: This fruit is packed with fiber and vitamin A. I mean a lot of vitamin A , which is a big acne fighter and aids with night vision.

PECANS: They are a great source of vitamin E and magnesium, which supports muscle strength.

COLLARD GREENS: This veggie is ultra healthy, when not cooked with pork. Collard greens are green leafy vegetables that are full of vitamins A, C, and K. They are also loaded with, bone strengthening calcium.

NUTMEG AND CINNAMON: Both can lower cholesterol and maintain blood insulin levels.

POMEGRANATE SEEDS: The power of the pomegranate!!! They have a plethora of disease fighting antioxidants. They are a good source of fiber, folate, vitamins C and K.

RED WINE: I had to save the best for last! When taken in moderation, red wine gives you the most antioxidants for your buck. Here is a little heart healthy tip to remember when buying red wine; the dryer the wine the more concentrated the antioxidant.

It is just that simple. So go ahead, include these great foods in your next holiday meal. I DARE YOU!

YourSkinnimini:-)

SNACKS FOR THE SWEET AND THE SALTY

THE SALTY

• 15 almonds 150 calories
• 1/4 cup of hummus with 1 sliced red pepper 140 calories
• 45 pistachios 148 calories
• 10 Kashi TLC Cracker with 1 block of laughing cow cheese 110 calories
• 1/2 cup of edamame 120 calories
• 2 cups Trader Joes organic popcorn 130 calories
• 1 Slice of ezekiel bread with 1 slice of swiss cheese 170 calories
• 1 cup of tomato juice with 1 piece of string cheese 100 calories

                                             THE SWEET

• 1 cup of strawberries dipped in 1tbsp of melted dark chocolate chips 115 calories
• 1 medium apple with 1 tbsp of natural peanut butter 143 calories
• 0% greek yogurt with 1/2 banana 130 calories
• 1 medium pear with an 8oz glass of almond milk 136 calories
• plain oatmeal with berries 170 calories
• Kashi granola bar 160 calories
• chocolate covered soy nuts 140 calories
• 1/2 cup of sorbet with berries 140 calories

Fitness411 Productions has done it again. The 21-Day Belly Blast Holiday Challenge. Do you want to lose weight and still enjoy delicious food during the holidays. If the answer is yes, this challenge is for you. For more information, registration and payment, please visit www.Fitness411.net. Also, for a more visual concept of this challenge join Fitness411 Productions and YourSkinniMini Fitness and Nutrition for some Belly Blasting Recipes. Sample amazing recipes, get nutritional tips, food swap ideas, and get all your questions answered. Although, prior registration is encouraged; you will be able to register at this event. See you there. Game Face On!!!