Healthy Living 101 - Eating Healthy on a Budget

Eating Healthy on a Budget

Eating healthy on a budget does not mean to sacrifice the things you enjoy. There are easy ways to maintain a healthy lifestyle and stay within a reasonable budget. For the most part, people are tuning to healthier food options such as grains, leafy vegetables and less or no meats. One of the most often used resources for budgeting are coupons. Secondly, shopping at local markets can also put extra pennies in your pocket. Lastly, buying in bulk is another budget friendly alternative. There are many options available to provide your family with healthy meals while being budget conscience. These tips will provide you with just a few of options available.

Cut Out Meat

Those that are approaching a healthier life-style may have resort to purchasing grass-fed, pastured or hormone-free meats. However, eating healthy on a budget does not afford many this option because these types of meat are generally more expensive than is what is readily available at the neighborhood supermarkets. What people need to realize is that most American consume more meat than they need to. Therefore, it is possible to continue buying those pricier meats as long as you are willing to cut back on the amount you eat. Purchasing higher cost, quality meats but consuming less of them is a great way to cut costs.

Grains and Beans

To get the most for your buck, stock up on grains and beans. Grains and beans (or legumes) are an inexpensive addition to any meal and makes eating healthy on a budget a snap. Also, they contain a nutritional power punch. Grains and beans add the filling feeling most people expect to get from meat. As you begin to incorporate beans and grains into your recipes there are a few things you should keep in mind. Grains are all the same so they basically can all be prepared the same way. If you are accustomed to cooking rice, you are ready to try different grains. Give it a little jazz by adding fresh herbs and it will be a hit on the dinner table. If you are interested in making a lighter meals try experimenting with quinoa. It has a lighter texture. For a heavier meal, like breakfast or even an early dinner, give barley a try. It has a meatier feel. If you are an individual that often enjoys cooking but has a busy schedule stock up on canned beans. Canned beans are great for chili’s and soups as meat

Eating healthy on a budget does not require drastic diet changes or flavor sacrifice. Knowing which items can both include flavor and fulfillment to each dish will make meal planning easy and enjoyable. Include more grains and decrease the amount of meat in your recipes and your meals with keep your stomach and wallets happy and full. Enjoy the flavor you love while watch your families grow healthy and your savings increase. Invent new recipes, try new flavors and set a savings goal. These will make eating healthy on a budget more like a new journey and less of a necessity.

Healthy Living 101 - Hormonal Cravings

Hormonal Cravings

Hormonal cravings are the effects of changes in our hormones. Hormones are chemicals released by cells or glands that send messages to other parts of the body and contribute largely to our body’s composition and health. There are hormones that stimulate or inhibit your growth, control mood swings, activate or inhibit the immune system, regulate metabolism, prepare the body for activity such as mating or fighting, new phases of life such as puberty or menopause, and control the reproductive cycle. Hormones are largely responsible for spikes in appetite or odd food combinations also known as hormonal cravings. Cravings are mostly temporary and come from time to time, depending on the situation or change. For instance, some of the most noted hormonal cravings are related to women who are approaching their menstruation date or during pregnancy.

Cravings and the Woman’s Body

Research suggests that hormonal cravings are caused by changes in our body that may be affected or that may affect your hormones. In times of stress, menstruation and pregnancy women tend to find that they feel compelled to eat foods that sometimes not in their regular diet. Some women may want to snack excessively on sweets or foods that are salty to taste. This is said to happen because change in hormone levels affect the brain to produce chemicals such as serotonin which can cause women to desire certain food as a way of presenting themselves. For example, women have been known to crave pickles during pregnancy. Pickles are commonly salty to the palette. During pregnancy a woman’s blood volume and will require extra sodium to ensure proper fluid balance. Therefore woman will take to salty foods such as pickles to satisfy this need for sodium. Old wives tales suggests that women crave ice because their bodies are deficient in iron. However, some cravings are symptoms of a serious condition known as “pica”. When cravings begin to include items such as laundry starch, clay, baby powder or pencils it may be sign to see a medical professional. Pica is a condition among children and the mentally handicapped. Pica can sometimes be overlooked in children as children often put things in their mouth as a sign of curiosity.

Cravings and Your Diet

Some hormonal cravings may include large amounts of carbohydrates. Carbohydrates are linked to obesity. Carbohydrates are foods that should be eaten in moderation. However, there are food alternatively that have been known to satisfy the carb craving. Substitute starchy for with foods that are rich in whole grains. Whole grains contain the fiber and protein necessary to boost your metabolism and prevent cravings for carbs and some sweet. Whole grain foods are a complex carbohydrate and take longer for our bodies to process therefore it helps to maintain a constant blood sugar level. Do not avoid your cravings. Avoiding your body’s need for certain nutrients can lead to consumption of otherwise unhealthy foods to provide a quick satisfaction for those cravings. Also, people that ignore their cravings tend to eat more than normal. Instead of ignoring your cravings find healthy alternatives. For instances, if you desire more sweets try snacking on fresh fruits.

Hormonal cravings are a big issue for those trying to maintain a healthy diet and avoid snack foods described as “junk foods”. Be sure to avoid overeating by satisfying those needs with healthy alternatives. Sometimes eating several small meals a day will help ease the cravings as you are constantly providing your body with the fuel and nutrients needed to stay healthy and strong.

Metabolism Booting Vegies.

Incorporating these vegetables will help get a leaner and sexy look for the new you.

Metabolism Boosting Vegetables:

Asparagus:

Asparagus is one of those foods that should be added to every dieter’s meal plan. Your body burn more calories just trying to break down asparagus than asparagus contains. This is a great way to boost your metabolism and get those vitamins that your body needs to stay healthy. Asparagus is rich in nutrients and antioxidant. Asparagus is an excellent source of vitamin B. B vitamins are responsible in DNA synthesis, the central nervous system, and the metabolism of carbohydrates, fats and protein. Vitamin B is also a source of energy production. Individual that may not take in an adequate amount of B6, B12, folic acid, thiamin and niacin often feel depressed and easily fatigued. Having vitamin deficiency also slows your body metabolism which can increase your risk for developing chronic diseases such as hypertension, diabetes and other heart diseases. Beside asparagus vitamin B can be obtained from a host of other vegetables. Just one cup of asparagus provides Vitamin A (29% of RDA), Vitamin C (73% of RDA), Iron (6%) and Calcium (3%). Asparagus contains 32 calories, 6 calories from fat in one cup (8 ounces) as well as 5g of protein and 3g of dietary fiber.

Cabbage:

Cabbage is one of the many vegetables in which contain vitamins and enzyme that aide in burning calories. Metabolism boost come from proteins, vitamins and enzymes stimulators. Cabbage, a member of the brassica family, is known as stimulators of the cytochrome P450 enzyme system. P450 enzyme system is involved in the metabolism of a wide range of compounds, including drugs. Most studies of dietary effects on the P450 enzyme system have been shown in the effect of short-term intake of Brassica vegetables. Including 200 grams cabbage in two or three successive meals can increase metabolism. There have been many diets that have included cabbage because of its rapid effects on your metabolism. However cabbage must be paired along with a protein in order to promote healthy weight loss. Cabbage is also a natural laxative therefore it is imperative to replenish the nutrients and vitamins that are being excreted. Plan meals that with cabbage and/or other members of the brassica family to include 2 to 4 ounces of protein for a balanced diet. Balanced meals promote healthy weight loss. In one whole head of cabbage there is only 290 calories, 6 calories from fat. Cabbage contains 70g carbohydrates, 16g protein and 0g cholesterol. According to the % of RDA, cabbage provides 20% Vitamin A, 61% Calcium, 12% Iron and 789% Vitamin C.

Spinach:

Leafy vegetable such as spinach provide a high amount of magnesium. Magnesium is a mineral required by every cell in your body. Magnesium is responsible for proper heart, nerve and muscle function as well as energy, metabolism. Children often symbolize spinach as a source of strength based on the Popeye character. However, spinach in fact is a great source of strength as it enhances muscles performance and the transmission of energy throughout the body. The better your muscle perform the more calories you burn. Increase your consumption of spinach and other high magnesium foods to give your metabolism a boost and burn calories. Spinach is packed full of other important vitamins and nutrients such as potassium, iron, and antioxidants such as vitamin C. Vitamin C fights toxins in your body, builds the immune system and prevents cell damage. Spinach also contains fiber, which is difficult for your body to break down. Therefore your body uses up more energy to process it. Spinach is in season from May to October. Still spinach can be purchased year round both fresh and frozen. One portion of spinach is about 300 grams. Spinach can be enjoyed raw or cooked. One cup of raw spinach contains 7 calories, 1 calorie from fat, 0g saturated fat, 24mg sodium, 1g dietary fiber and 1 g of protein. Spinach provides Vitamin A (56% RDA), Vitamin C (14%), Calcium (3%) and Iron (5%).

Celery:

Celery is believed to be a negative-calorie food. A negative-calorie food is defines as food that burn more calories by digestion than it actually provides. However, celery is NOT a negative calorie food. The thermic effect of food (TEF) causes your body to burn up calories as it processes meals, snacks, and beverages. This process is explanations for anywhere from 0 to 30 percent of the calories you eat. A medium-sized rib of celery has only about six calories and its TEF is approximately half-a-calorie therefore your body actually takes in 5.5 calories and burns .5 calories. Celery is used in weight-loss diets, where it provides low-calorie dietary fiber. Celery seed are also a reliable source of calcium. Some individuals may prefer to snack on celery sticks between meals to subside hunger. Celery is also a way to boost your metabolism is it does provide energy. Celery seeds have been stated to reduce high blood pressure and improve circulation. The USDA suggests that 100 grams of raw celery will only contain as much as 16 calories and only 2 calories from fat. Celery is a good source of riboflavin, Vitamin B^, Calcium, Magnesium, Dietary fiber, Vitamin A, Vitamin C, and Potassium.

Cucumbers:

Fresh cucumbers are mostly composed of water yet they still provide a great source of nutrition. The flesh of the cucumber alone is full of vitamins such as vitamins A, C and folic acid. Cucumbers are also known for their high fiber content. Fiber is responsible for our body natural processes. Having a daily serving of fiber is important when trying to achieve a healthy body and lifestyle. Cucumbers also contain minerals such as magnesium, silica and potassium. Silica is a mineral that contributes to out connective tissue strength. Connective tissue is what holds our body together. Cucumbers are effective in use for correction of various skin problems, such as swelling under the eyes and sunburn. Cucumbers also contain ascorbic and caffeic acids which are acids that prevent water retention and explain why cucumbers are great for swollen eyes, burns and dermatitis. Raw foods contain more enzymes than cooked food. Eating raw cucumber assists in the body's natural metabolism. Cucumber juice is a diuretic which encourages the body to rid itself of toxins and stimulates the body natural processes boosting your metabolism. One half cup of sliced raw cucumber has only 8 calories, 0 fat calories and 1mg Sodium. Cucumbers are a good source of Vitamin A, Vitamin C, Magnesium and Potassium.

Carrots:

The sweet and tasty carrot is known for being rich in anti-oxidants, vitamins and dietary fiber. Carrots provide only 41 calories per 100 g, insignificant amount of fat and no cholesterol. Carrots are a very good source of carotenes and vitamin-A. In addition, the vitamin-A in carrots also have been noted to improve vision, reproduction (sperm production), maintenance of skin integrity, growth and development. Carrots contain 1.7 grams of fiber which aides in booting your metabolism. It is recommend consuming up to 25 grams of fiber per day to maintain healthy body and organ functions. Studies also suggest that eating up to 25 grams of carrots, equivalent to a quarter of cup, could decrease the risk of cardiovascular disease. Fresh roots such as carrots are a significant source of vitamin C. They also provide approximately 9 percent of the recommended daily value (RDA). Vitamin C is essential in maintaining healthy connective tissue, teeth and gums. Carrots contain good amounts of vitamin B-6, thiamin which help improve energy and boost metabolism. Potassium can also be found in carrots which are great for reducing high blood pressure. One cup of chopped carrots contains 52 calories, 3 calories from fat, 4g dietary fiber, 88mg sodium and 1g protein. Based on the recommended daily allowance, carrots provide 428% Vitamin A, 13% Vitamin C, 4% Calcium and 2% Iron.

Tomatoes:

Tomatoes have been considered one of the top 10 foods to boost the body’s metabolism. An important fact to remember is that in order to boost your metabolism is eating the right foods that encourage your metabolism to work for you. Foods containing the right amounts of fiber, protein, carbohydrates, sodium and cholesterol all play a part in increasing your body’s energy levels and burn calories. Tomatoes are one of these vegetables that are naturally high in fiber and low in calories. The high fiber content is good for satisfying hunger and aiding in proper body functions, especially in the digestive system. Tomatoes contain antioxidants which fight the bad free radicals that are presents during metabolism. Antioxidants are also good for the body’s protection against cell damage. Researchers have found a link between the consumption of foods that contain high amounts of antioxidants and the decrease in the risk of heart disease and prostate cancer. Tomatoes contain 32 calories per 1 cup serving. Also, a total of 3 calories from fat, 9mg sodium, 2g dietary fiber and 2g protein. Tomatoes provide Vitamin A (30% RDA), Vitamin C (38%), Calcium (2%) and Iron (3%). They are also a good source of Vitamin E, Vitamin B6 and Potassium.

Habanero Peppers:

Hot peppers such as habaneros are a low-calorie food that helps boost metabolism by thermogenesis. Thermogenesis means to produce heat and metabolic stimulation. The habanero pepper is rated as the hottest pepper on the Scoville scale. Habaneros can aide in burning calories. 45 calories can be burned in just 3 hours if 6 grams of peppers are eaten. Some of the other benefits of habaneros are based in their vitamins and nutrients. Habanero peppers contain amino acids. Amino acids also help regulate body functions. Tryptophan helps generate serotonin. Serotonin is what regulates our mood and sleep. Habanero peppers also contain lysine which is not produced by our bodies. All lysine must come from our food. Lysine is instrumental in changing fatty acids into energy. Lysine also helps with the absorption and storage of calcium in the body. Habanero chili peppers also provide vitamin C, vitamin A and folic acid. Vitamin C is used in building collagen for bones, teeth and connective tissues. Vitamin A helps maintain healthy eyes, hair and skin integrity. Folic acid aides in the change of carbohydrates into glucose also known as the fuel for your body. An added benefit of habaneros is the spicy heat boosts perspiration. Perspiration is necessary for maintaining your body temperature. A half cup of raw habanero pepper contains 15 calories, 0.7g protein, 3.5g carbohydrate, 0.1g total fat and 0.6g fiber.

Jalapeno Peppers:

Jalapeno peppers are a sure way to boost your body’s metabolism and burn calories. In some culture, jalapeno peppers are favored vegetable or spice. Jalapenos are spicy in flavor and been stated to quickly raise your metabolism. Raw jalapenos is low in saturated fat, cholesterol and sodium. Jalapenos are a good source for riboflavin, niacin, iron, and magnesium. Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Thiamin and dietary fiber are also found in jalapenos. In published studies, 3 mg of dihydrocapsiate (a compound found in chili peppers similar to jalapenos) can raise your metabolism to burn about up to 75 calories a day. It is suggested to plan meals to include up to 10 jalapenos a day. Eating jalapeno peppers will increase your body temperature, a process known as thermogenesis. Once your body’s temperature is increased, your metabolism boosts. Your metabolism must now work harder to get your body’s temperature back to normal. You will begin to perspire at this time as perspiration also aides in cooling your body. Jalapeno peppers as well as other spicy peppers help to burn fat. Jalapenos and other peppers are only a temporary burn and are suggested to be a part of a healthy diet to promote weight loss. One cup of sliced jalapenos only contains 27 calories, 5 calories from fat, 1mg sodium, 3g dietary fiber, and 1g of protein.

Try these fruits to boost your metabolism.

Metabolism Boosting Fruits

Lemons:

Lemon is one the many fruits that contain many benefits. Most individuals resort to lemon when seeking help with chest colds, constipation and weight loss. Lemon has also been used to destroy intestinal worms. Lemon is also a powerful antibacterial. Lemons also boost the metabolism. With Vitamins A and C, lemon provides a good source of vitamins that is essential for healthy teeth, gums and bones. The Vitamin C in lemons increase immunity as well as accelerate metabolism. Lemon with warm water and honey is a great way to cleanse your body of harmful toxins and excessive bile. Drinking a cup of this natural detox every morning will help burn fat and shed excessive weight in a safe and natural manner. For a happy and healthy body, add lemon to your weight loss regimen. One lemon a day will results in noticeable results within a week. Not only will you see a difference in your waistline, but your body will be a great shield against the common cold, influenza and malaria.

Limes:

Limes are a bright green citrus fruit that is available year round in all supermarket and fruit stands. Limes are a tropical fruit from the continent of Asia that has been linked to weight loss. Fruits related to the lime such as grapefruits, lemons and oranges have all been said to provide loads of essential vitamins and other health benefits. The fruits of the citrus family have also been widely used in weight loss aides. Many use limes as a way to boost their metabolism and burn calories. Along with regular exercise and a healthy diet, can limes can help you reach your weight loss goals. They are also low in calories. A whole lime contains only 20 calories, of a gram of fat and no saturated fat. Just one lime also provides 23 percent of your daily value for Vitamin C, an important nutrient. The best use for limes as a weight loss aide is to drink a glass of water with a slice of lime as a replacement to other high calorie beverages. There are no calories in a glass of water with a slice of lime. Limes also add a ton of flavor to recipes without adding a lot of calories.

Oranges:

Amazing weight loss results are linked to fruits and vegetables that you eat every day. For instance, an orange contains your full daily dose of Vitamin C. Oranges provide a double benefit. Besides providing your body with nutrients needed to help your body stay healthy and free of cold causing bacteria, oranges can boost your metabolism and burn fat. Oranges contain 45 percent Vitamin C which is 54 percent of the recommended daily nutritional daily intake. The peel of an orange is also consumable and has dietary benefits. The peel of an orange also has a high source of Vitamin C and fiber. Fiber promotes great digestive track health by riding the body of excess waste. Oranges are a great addition to recipes as well. Drinking an 8 ounce glass of orange juice every morning will keep your immunity strong in the fight against colds and viruses.

Apples:

Having a snack between meals or as a meal replacement can help give your body energy by providing a boost of fuel. Apples, for example, are a great snack because of their high fiber content and natural sugars. Healthy snacks like apples in appropriate portions can help you avoid feeling extremely hungry between meals which lead to overeating. Overeating is the leading cause in weight gain because it leaves you feeling sluggish and lazy. With a healthy supply of carbohydrates and proteins, apples help build muscle. Building muscle aides in weight loss because muscle cells burn fat cells. Apples contain only 65 calories of which only 2 calories are from fat. The rest of the calories will burned during daily activities. Apples do not contain any saturated fat and up to 17 grams of 17 grams of carbohydrates which is the fuel your body needs to stay energized. Having an apple a day keep more than the doctor away, it also keeps away those calorie laden cravings.

Grapefruits:

Grapefruits provide the same benefit as other fruits of the citrus family however grapefruits are more filling than a range and more appealing to the taste than a lemon or lime. Grapefruit can be added as a component to a great breakfast. Grapefruits have the same natural ability to help cut excess fat and boost the metabolism. Many prefer to drink grapefruit juice throughout the day for energy boost as well as a hunger eliminator. Ruby Red or Pink grapefruits are 2 of the many variations of this fruits. Ruby Red and Pink grapefruits are also the most commonly eaten type of grapefruit as they tend to be a little sweeter and gentler on the palette. The average serving size for grapefruits is 230 grams the equivalent to a whole grapefruit. Grapefruits contain 97 calories of which 3 calories are from fat. Grapefruit contain an entirely larger amount of Vitamin C. Other nutritional benefits of grapefruit are Vitamin A and Carbohydrates. The Carbs in grapefruits are what keep you filling full and satisfied. The natural sugars eliminate the desire for unhealthy snack alternative. Eating a half of grapefruit for breakfast will kick start your metabolism into high gear and begin burning away those excess calories.

Berries:

Many berries are effective in weight loss and energy boost. Berries such as cranberry and blueberry provide a wealth of health benefits including boosting your metabolism. However, no berry has become as widely known and sought after as the acai berry. The acai berry is a type of fruit grown in Brazil. It has a vibrant purple hue and extremely rich in antioxidants, which have been linked to the fighting against aging. The acai berry can be consumed in either a juice or pill form and can be found mostly in health and nutrition stores. The acai berry is connected with boosting metabolism because of its properties such as simple sugars, fiber and vitamins. Fruits containing natural (simple) sugars can easily burned by the body and converted into energy. The amount of fiber in the acai berry also helps the body stay full for a longer period of time. It is suggested that a combination of natural sugars for fuel combined with slow-burning fiber is a winning combination for metabolism boost and burning fat. The water content of fruit is an added benefit why fruit can help you shed pounds. It has shown that when the body is properly hydrated those cravings and hunger pains subside. It has been noted that often times dehydration can be mistaken for hunger.