Food and Fitness Tips on a Budget
The current economy has lead to job losses and cut backs that can easily reek havoc on healthy habits. Gym memberships and self care too often fall by the way side. Either due to budget cuts or increased stress levels when we need our health and happiness in top shape it suddenly seems to slip. It doesn’t have to be that way! With smart planning and good decisions we can all survive economic downturns with upturns in our smart healthy choices.At the Grocery Store:
Make a List. Knowing what you need and want ahead of time curbs impulse buying. Let the kids help and add something to the list so they feel satisfied too.
Plan Ahead. Take some time to think about what you want to eat for the week. If you are planning turkey burgers on Monday night use the leftover meat to make sauce of spaghetti on Wednesday. Use grilled zucchini for a side with the burgers and a veggie in the tomato sauce.
Go for frozen. Often frozen veggies are less expensive than fresh and last a lot longer. If you are buying fresh produce remember than local and seasonal are often the best bargains. Think peaches in summer and apples in the fall. The pears are nectarines are amazing right now and super cheap in the stores!
Cut Coupons. Read through the weekly circular as you plan meals. You can find deals on staples like milk, cheese, protein bars and more. Using coupons wisely can save a ton. Check them all out but don’t be tempted by a sale just for the sake of the sale. 5-pound vats of cottage cheese are likely to go to waste. Use coupons on things you would normally buy.
At Home:
Look before Shopping. Do you really need another can of kidney beans? Check your cupboards before shopping trips and save yourself from doubling up. Figuring out what’s in the freezer, fridge and cupboards can also help you plan meals. So, what can you do with those cans of beans? Hmm, chili! Oh yeah, and there’s a jar of salsa shoved in the back of the fridge!
Keep it Simple. I love cooking and creating fun and flavorful meals. But, I also like to cook dinner quickly, easily and cheaply. Some of my favorite recipes use only four ingredients. Try baked tilapia on a bed of cooked spinach with brown rice and steamed carrots or grilled chicken with sautéed peppers and onions over couscous.
Use spices to perk up flavors. Combine spices like cumin, cayenne and garlic power when you buy in bulk label it ‘Fiesta’ and add to everything! Flax seed and breadcrumbs make a great crunchy coating for fish and chicken. Avoid spending extra money on things you use rarely or for only one recipe.
Fill the freezer (but don’t forget it) Leftovers are so easy to prepare. Since you’re careful to serve appropriate portion sizes you know you have enough to save for later. Unfreeze remaining fajita fixings and make a special breakfast burrito. Use baked salmon in tacos.
At the Gym:
Take Classes. Try anything from yoga to zumba to weight lifting taught by a certified professional. Go ahead and introduce yourself to the instructor and mention your goals. Creating a relationship with your teachers can help you get the biggest bang for your time. Come see me for Adrenaline Cycle on Monday nights and I’ll make sure you get the best hour long workout you’ve had all week! Here’s the current schedule… http://www.nwwomensfitness.com/subs/events/event_details.php?event_id=180
Stock up on specials. Another great way to get the most for your money is to invest in yourself. Check out flyers for new classes or specialty group training options like boxing or yoga basics. Supplementing your regular routine with a few weeks of outdoor boot camp may be just thing to get over a fitness plateau. Doing the math, these special programs are a workout worth your attention. At Northwest Women’s Fitness Club we have a ton going on this fall! Stop by the front desk or visit our website for updates.
Attend all free seminars. At NWWFC we offer monthly educational seminars that are FREE for all members! Topics vary from nutrition for fat loss to strengthen hips and shoulders. This month’s seminar is all about core conditioning. Be there on September 24th at 2:15 for Core 101! More info here: http://www.nwwomensfitness.com/subs/events/event_details.php?event_id=180
Partner up! Under utilized but super effective team and partner training sessions are an awesome way to get personalized attention for a fraction of the price. Don’t worry about having to find a workout buddy; we can help you do that! Team training is fun and affordable…check out these times and see what works for you! So many options!
Monday – 5:30am, 10am, or 6:30pm
Tuesday – 8am, 10:30am, 4:30pm and 5:30pm
Wednesday- 8am and 1am
Thursday – 8:30, 9:30 and 10:30
Friday 5:30, 8am, 9am and 11:45am
We are all in this thing together! One of the best stress busting activites is exercise! Don’t let your health and fitness fall off when you need it most. Eating nutritious and energy giving foods will make you feel good and powerful. Making the best decisions for our health and wellness will keep us coming out on top!
Best wishes,
Remy
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This is a great article!! xxx
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