How to Eat Healthy on a Budget

When questions come up from several different clients or readers around the same time, I take it as a sign that it is a topic that people want to learn more about. When you ask me questions, it helps me too, because it gives me ideas about new blog content, so keep the questions coming. 

Last week I had two nutrition clients and a follower on Instagram ask me about eating healthfully on a budget. The general consensus was they were having trouble choosing healthy foods and avoiding food waste while not breaking the bank. They have the intention that they want to eat healthier, but have this obstacle of cash flow to overcome. 

How to eat healthy on a budget - save to Pinterest for later.

While it may seem cheaper to hit the drive through for a fast food meal on the dollar menu it is important to consider the long term cost to your health of eating fast food and low quality foods on a regular basis. It may be a little cheaper when you pull out your wallet, but it is a lot more expensive to deal with health care costs if you have less than optimal health in the future. The choices you make today can help make your future-self healthier and less prone to illness, sickness and disease. This is not meant to scare you, but just to consider that taking care of your body and your health today is actually less expensive in the long run. 

I realize that doesn't help with real world budget issues. If you have $50 to spend on food this week you can't spend $100 on healthy groceries if it isn't in your bank account. Our goal is is to get the most healthy bang for your buck. Let's figure out to eat the healthiest food possible while not breaking the bank.

Just like anything else, healthy eating isn't all-or-nothing. That means that if you can't afford all organic vegetables from the expensive market, then you shouldn't throw your hands in the air and buy potato chips instead, because at least they are made from potatoes (hah) and they are cheap. Non-organic vegetables are healthy and chalk full of necessary vitamins and nutrients. If you can't afford grass-fed beef that doesn't mean your only other option is a fast food burger.

You have choices. It's not a choice between the best possible option and the worst possible option, there are plenty of alternatives in the middle. You don't always have to make the most nutritiously perfect choice, just strive to make the best choice that is reasonably available to you in the moment. If you are mindful of making good-enough choices most of the time, you'll be well on your way to a healthy lifestyle, even on a tight budget.

SHOPPING FOR HEALTHY FOOD ON A BUDGET

Here are 10 low cost healthy food choices to cover all your nutritional bases. Healthy eating does not need to be expensive. If you stick to the basics of whole foods from nature, you can eat healthful foods that you actually enjoy without breaking the bank.

10 low cost healthy foods. save to pinterest for later.

1. Frozen Mixed Vegetables

Bags of mixed frozen and vegetables can be very inexpensive, especially when you choose the store brand. When you buy mixed veggies you can get a variety of colorful, nutrient-rich vegetables for a fraction of the cost than buying all those fresh veggies separately. Frozen vegetables are picked at their peak and then frozen to preserve their nutrients. 

If frozen vegetables sound boring, don't be afraid to add seasonings or even a little butter or cheese for flavor. You will be adding calories, but I'd rather see you eat vegetables with cheese than not eat them at all. Remember the choice doesn't have to be between steamed plain veggies or no vegetables at all. How can you make it work for you? 

2. Fruits

Bagged frozen mixed fruits (no sugar added) are great as toppings and in smoothies. You can also choose fresh bananas, apples and oranges as affordable choices for snacks, sides and healthy desserts. What are you favorite fruits? Fruits are taste bud friendly and can be lower in cost when compared to packaged sugary sweets.

3. Old Fashion Oatmeal

Old fashion oatmeal provides fiber and healthy nutrients for your breakfast. Buy plain dry oats in the tall canister and add your own fruits and flavoring (like ground cinnamon). The prepackaged sweetened pouches are less-healthy and usually more expensive. 

I like overnight oats for a delicious nutritious breakfast on the go. Check out this post I wrote for a variety of overnight oats ideas.

4. Potatoes

Potatoes are a power powerhouse of nutrients. They are inexpensive and have a long shelf life. Wondering if you should buy white or sweet potatoes? This interesting article goes into depth on the differences in nutrition. Spoiler alert: if you like white potatoes, there is no need to shy away from eating them. Whatever variety you choose, potatoes are an excellent whole-natural carbohydrate source to fuel our workouts and our lives. 

5. Beans

Dry beans are an excellent source of quality carbohydrates and protein. With a little work upfront you can prep the beans in advance for an inexpensive and healthy meal or side dish ready to go when you are. 

Pour one part beans into a large bowl, cover with four parts water and leave them on the counter overnight. The next day, discard the soaking water, put the beans into a pot, cover with fresh water and boil until tender. 

6. Frozen chicken breasts

Chicken breasts are a high protein, low fat food. You can buy frozen chicken breasts in three to five pound bags that need to be thawed and cooked before eating for the best value. You pay for convenience, if you buy frozen cooked chicken breasts, they usually will be more expensive than frozen raw. If you buy fresh chicken, buy in bulk and freeze. We often cook two weeks of chicken portions at a time and freeze until needed. It is easier to make a healthier choice when a chicken breast is a defrost away. 

7. Tuna/salmon packs

Tuna and salmon packs are inexpensive protein choices. One serving of tuna can have as much as 30 grams of protein. That is a lot of protein for your money. Watch for added sugars and choose water-packed tuna instead of oil-packed. Generally speaking, the plain versions are the healthiest and least expensive. You can add your own flavors: mustard, mayo, pickles, onions, peppers, cheese and/or nuts. The choices are endless to spice it up. Use in salads, in wraps or as a snack right out of the pouch.

8. Eggs

Eggs are another good source of protein, pair them with veggies and oatmeal for a balanced breakfast. Hard boil eggs for a healthy snack. Don't be afraid of the yolks. While the whites have the protein, the yolks are full of healthy nutrients. 

9. Greek Yogurt

Choose plain Greek yogurt for the highest protein yogurt choice with the lowest sugar content. Buy the big 24 oz tub and separate into small storage containers. While the small pre-packaged cups are more convenient, they are also more expensive and tend to have a lot of added sugars. Flavor plain Greek yogurt with fresh or frozen fruit for a healthy, inexpensive, high-protein snack without the extra sugar. 

I use these cups to portion out my servings. (click on the image for an affiliate link.)

10. Cottage Cheese

Cottage cheese is a fantastic low cost, high protein choice. Buy the big tub and portion out the servings. If you don't think you like cottage cheese, try adding a bit of canned pineapples (packaged in water or juice, not syrup) for a delicious snack or side dish. Cottage cheese is delicious with frozen berries or fruits. 

MORE STRATEGIES TO SAVE MONEY

DRINK WATER

Water is the healthiest drink choice and it is virtually free. You can flavor water with cucumbers, lemons, fruit or berries. Here are some ideas for additional strategies to drink more water in your day.

WASH/CHOP YOUR OWN VEGGIES

Generally speaking, the more convenient it is, the more expensive it will be. You can buy pre-washed, pre-chopped salad greens and spinach, which is great if you have the money, but it is less expensive to buy spinach leaves and wash and chop it yourself. Here are 10 easy ways to eat more veggies.

AVOID WASTE

Avoid waste by storing veggies in air tight containers in your refrigerator.

Freeze bananas when they start to turn brown and use the frozen bananas in smoothies or as toppings on your yogurt and cottage cheese.

A lot of times waste happens because we have big plans to meal prep and we make all these healthy meals but when the time comes to eat them, we'd rather just order a pizza. (What? Just me? I didn't think so.) Make sure you are prepping meals you actually want to eat. If you meal prep six chicken breasts and six sides of steamed veggies, most people won't have the will-power to eat that all week long for months on end. It's just too boring. 

It's OK to enjoy your food. Really! Mix up flavors/seasoning so you are not eating the same thing every day. Cook and prepare six chicken breasts, but prepare two with salsa, Mexican style, another two with red sauce, Italian style and the last two mixed up in a big garden salad...Um, Lea style! Keep it interesting so when it comes time to eat the meal you worked so hard to prep, that you actually want to eat it and it doesn't get thrown away. 

BUY IN BULK

Buy non-perishables in bulk. Buy meat in bulk and freeze. I buy nuts and seeds in bulk (I know they won't go to waste). Sometimes joining a CSA (community supported agriculture) to share the cost of high quality produce with your neighbors can be less expensive than buying from a store. Research the cost locally as it varies by location. 

EAT AT HOME

It's usually less expensive to prepare your meals at home than it is to eat out at a restaurant. Even if you make healthy choices at a food establishment, a home cooked meal will almost always be healthier, less-expensive and less-calorie dense. You can save a lot of money by limiting restaurant meals to an occasional treat, rather than a regular habit. Some people say they can't afford to buy healthy groceries but eat out at restaurants several times a week. It's about priorities. If healthy eating is important to you, you can find a way that works within your budget. 

Did I give you any ideas? Did I miss any big ideas? How do you save money on groceries and healthy eating? Are you going to try any of my suggestions? Let me know how it goes. Need more help? I still have room in my online healthy habits nutrition program. Learn to build healthy habits and maximize your nutrition from the ground up. Ignore all the latest food fads and learn how to lose weight and feel great the sane and sustainable way, once and for all.

Still have questions? I'd love to help!

Coach Lea

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Five Simple Steps to Eat Like an Athlete & Healthy Grocery List Download

It's the new year and the media is inundated with healthy living hacks and tricks. My social media feed is flooded with people trying 30 day nutrition challenges and starting new diets. If you are an athlete, you can safely ignore 99% of this noise. Most diets, nutrition and weight loss challenges are nothing but a distraction for athletes. If you want to get back on track after the holidays, the sane and sustainable way is to simply return to the basics. If you want a new year challenge, challenge yourself to ignore all extreme diet and exercise protocols and follow these five steps to eat like an athlete.

What do you need to eat in order to look, feel and perform your best?

Five simples steps to eat like an athlete

1. FOCUS ON WHOLE FOODS

Balance comes naturally when we focus on consuming mostly whole, minimally-processed foods from nature. One easy way to shop for whole foods is to limit foods that are in a box or package. When choosing packaged foods look for short ingredient lists that you can pronounce. Stick mostly to the meats, fish, fruits, vegetables, nuts and seeds. Whole foods gives us the energy we need to perform our best while providing necessary nutrients.

2. HEALTHY, WHOLE, NATURAL CARBOHYDRATES ARE AN ATHLETE'S BEST FRIEND

While it may be a popular trend to go low-carb, it simply isn't necessary or optimal for athletes. Carbohydrates are our body's preferred energy source. The key is to eat quality carbohydrates and time them around our workouts. Plan whole food carbohydrates before and after your workouts for best results. How to cut carbs without cutting your sanity.

3. EAT YOUR PROTEIN

We need protein to build and repair muscle and it helps us maintain lean muscle during weight loss. Protein helps us feel full for longer after we eat and our bodies actually burn more calories to process protein than carbs or fats.

The National Academy of Sports Medicine recommends 0.4 grams of protein per pound of bodyweight for the average, sedentary person, but we're not sedentary or average, right? For athletes the protein requirements go up. For strength athletes the recommendation is .5 to.8 grams per pound of bodyweight and for endurance athletes (runners, that's you) it's .5 to .6 g/lb.

Challenge: For one day add up all the protein grams in the foods you eat. Are you getting the recommended amount according to your bodyweight? If you weigh 150 lbs, you should aim for at least 75 grams of protein a day. How does your diet measure up?

You can read more about getting more protein in your diet in this blog post from last year.

4. EAT THE RAINBOW

Red, orange, yellow, green, blue, purple. Can you get in all the colors in your fruits and vegetables? Vegetables are high in fiber and nutrients and generally lower in calories. They help get your digestive system healthy and um...moving. They help you feel full and are virtually impossible to overeat. Think outside the box about what fruits and vegetables you can try. Next time you're at the grocery store try to pick at least one fruit/vegetable from every color in the rainbow. There's a challenge I can get behind. Here are 10 easy ways to add more vegetables in your diet.

Red: Red peppers, apples, strawberries, tomatoes, cherries, red grapes, raspberries

Orange: Orange peppers, oranges, pumpkin, carrots, sweet potato, mango, peaches

Yellow: yellow peppers, yellow squash, bananas, pineapples

Green: Spinach, cucumbers, peppers, asparagus, celery, green beans, avocado

Blue: Blueberries, grapes

Purple: Eggplant, cabbage, plums, beets, purple squash

Eat the rainbow

5. LIMIT ADDED SUGAR

While we could all probably stand to reduce our sugar intake, athletes don't need to worry much about natural sugars, those found in fruits and dairy. I suggest limiting your added sugar intake to about 25 grams per day. For one day, count the sugar grams listed on the back of the packages. Even if you don't usually eat traditional sweets like chocolate, cookies and cake, sugar is lurking in everything from ketchup, salad dressing, soups, granola and pasta sauces. If you don't pay attention it can add up quickly.

When counting daily sugar grams if it is a natural sugar found in fruit and dairy, you don't have to count it. As athletes our bodies need some natural sugars to perform our best.

Some foods have a combination of natural and added sugars. You can tell the difference because you won't see natural sugars on the ingredient list. When you see some of these sugars on the ingredient list, you know they are added sugars: cane crystals, corn syrup, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, molasses, syrup. Tricky, huh? 

If you drink milk, then the sugar content listed on the label is natural sugars. If you drink chocolate milk, then the sugar listed on the label would be a combination of natural and added sugars (you can tell because the added sugars are listed in the ingredient list). If you eat plain yogurt, the sugar content listed on the label is natural sugars, if you eat flavored yogurt, the sugar content is a combination of natural and added sugars. Flavored yogurt is notorious for having a lot of added sugar. (Sometimes as much as a cup of ice-cream!) Try plain Greek yogurt and cut up berries or fruits for flavor. 

Add up the sugars you eat in one day and see where you land. Are you consuming 25 grams or less? You don't need to count the sugars in the fruit and dairy that you eat. How did you do? I wrote a few blog posts on the sugar if you want to dive a little deeper: 25 grams of added sugar per day, and a rant on sugar. 

HEALTHY GROCERY LIST FOR ATHLETES

Healthy grocery list for runners. save to Pinterest for later

download the free printable PDF healthy grocery list for runners. Save to Pinterest for later.

If you are tired of nutrition challenges that don't provide long-term results, join me in my 12 month nutrition habits program for sane and sustainable results. If you know what to do but haven't been able to stay on track or if you are confused about what changes to make for the biggest results, this is the program for you. The first month is 75% off to try. Put the quick-fix mentality behind you and make lasting changes once and for all. See if you are a good fit. 

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Coach Lea

Merry Christmas From Lea Genders Fitness: Holiday Baking Recipes

Merry Christmas, friends! I hope your day is filled with time with loved ones today, so I will keep it brief. (Me? Brief? With writing? I didn't think that was possible. Ha.)

I just wanted to take a moment and wish you and yours a happy holiday and give you this gift. It's Precision Nutrition's Holiday Baking Recipe Ebook! 

Holiday baking recipes, traditional and healthy versions included. Save to Pinterest for later.

The holidays are a time to enjoy, not a time to stress, feel guilt and over-analyze. So what do you do about all those holiday treats that are multiplying like wet Gremlins this time of year?

You enjoy them.

My philosophy is to worry less about what you eat between Christmas and New Years day and pay more attention to what you eat between New Years day and Christmas. Get it? It's what you do most of the time that matters. 

That's why I love this ebook from Precision Nutrition. There are two versions of every dessert, both are delicious. There is a classic version with traditional ingredients like butter, flour, milk, eggs, etc. Then there is a alternative version of the recipe made with less-processed ingredients. The idea is that you can enjoy both. We all enjoy a good dessert, especially me, so I am grateful to Precision Nutrition for this gift. 

It helps us all be a little more mindful in the holiday season. Enjoy the treat. Everything in moderation. 

No email address required to download the guide. You can add your email below in the footer if you want to be sure not to miss any future posts on nutrition, running and strength training, but not required to download this free gift. Just click below to download the PDF.

HOLIDAY BAKING RECIPE EBOOK FREE DOWNLOAD

Happy Holidays, friends!

I still have openings for my nutrition habits coaching program in January. Learn to ditch the food rules to lose weight and feel great without diets, deprivation or extreme measures. Sound interesting? Ready to make permanent, sustainable changes in 2018? The first month is 75% off to try! Click here to see if nutrition habits coaching is for you!

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COACH LEA

Ditch the Food Rules for More Freedom, Health and Happiness

Nutrition can be tricky. It seems like you should be able to follow a bunch of food rules to reach all your body composition goals. There are a lot of diets out there that promise health, happiness and six pack abs: There's Paleo (high protein, low carb), Ketogenic (high fat, extremely low carb), low fat diets, low carb diets, high fat diets and high protein diets. What's the best one? The answer is...it depends. 

Every body is different. The diet that your co-worker's best friend's little sister swears by, may not be the miracle diet for you. In fact, following a diet at all can be determinantal to long-term success. People that follow diets tend to go on and off of them, which leads to weight loss, then weight gain. The yo-yo dieting can be worse for your health and waistline than if you never dieted at all. 

The problem with rules is that rules are made to be broken. As soon as you tell yourself you can't have carbs, it seems everyone is passing the rolls, ordering pizza and having birthday celebrations with cake.

We are human and we tend to want what we can't have. Sure, you could buckle down with hard-core discipline. That may even work for awhile, but when we are looking for long-term success, we have to think long term. Is it sane and sustainable? Anyone can white-knuckle their way to weight loss over four to twelve weeks. People do it all the time. But if you place strict restrictions on what you can eat, most people will eventually break and the weight comes back plus more. 

I am also not suggesting that you eat whatever you want all the time, with no regard for health. The secret is finding the balance between what is healthy and nourishing for your body, what you enjoy and what tastes good. We want to enjoy our life but we also want to meet our body composition goals. 

We also want to spend quality time at meals with friends and family (and we all know that rarely happens over steamed broccoli and kale). Health is not just what you eat. Spending quality time with family, cultivating loving relationships and spending time with other humans is also a part of a healthy lifestyle. If you restrict your food choices so much that it becomes difficult to eat meals with other people, you may have taken it too far. 

MAKE CHOICES ON A CONTINUUM

I am naturally an all-or-nothing thinker. It took me a lot years and a lot of pounds lost and regained to overcome this mindset. I work hard to not look at food as good or bad. Some foods are more nutrient-dense and nourishing, but some foods are good in other ways, like they are delicious or are a part of cultural traditions or celebrations. 

I want to make healthy choices that support my goals but I also want to enjoy my life. How do I find that balance? I try to make food choices on a continuum. There is not a black-and-white good-or-bad choice. Whenever faced with a food choice that is less than optimal, I think, how can I make this choice a little better? 

I'm with friends and they ordered a pizza. I happen to love pizza and I am starving. How can I make this choice a little better? Maybe I can order a side salad to eat alongside my pizza. Maybe I can pick off the pepperoni. Maybe I can limit myself to two slices instead of the usual four. Maybe I'll remember how my tummy feels the next day and forgo it altogether. Maybe not. 

It's about being mindful of your choices and making the best of the situation. Enjoy the pizza. It's part of life. Be mindful that it is an indulgence to enjoy but not overindulge. You see the difference? 

THE CLEAN SLATE APPROACH

But we're human and sometimes we start eating the pizza and it's just so good and it's just sitting there, like, staring at you to eat another piece. So you do. And another. And another. It happens. It happens to me (I never claimed to be perfect). And you know what? It's not the end of the world. You didn't blow your diet. All your goals are not circling the drain. You're human. You made a mistake. Move on. It's the clean slate approach. You don't have to workout extra long the next day or skip your next meal. You don't have to give up all together and decide you already blew it, you might as well eat poorly for the rest of the day, weekend or week and start over Monday. One poor choice does not change anything. Just pick back up from where you left off and start over. Every meal is a new fresh start. One overindulgence doesn't ruin everything. It happens. Move on.

If you feel like you may have a binge eating disorder when you lose control and can't stop yourself from overeating on a regular basis, I suggest you work with a Registered Dietitian.These things can be challenging to overcome on your own, it shows great strength to ask for help. I can recommend a RD in Fort Worth who is experienced helping people in these situations. 

IS IT SANE AND SUSTAINABLE?

I try to pass my food choices through the sane and sustainable test. Is it sane? is it sustainable? I mean, you could do the seven day cabbage soup diet, but it is neither practical, sane or sustainable over the long term. Any weight lost on short-term crash diets is usually gained back plus more for good measure. It may be tempting to try the latest fad diet, but before starting anything new consider if it is a long-term solution for fat loss. 

Is it better to lose twenty pounds in twelve weeks on a strict diet that you gain back twelve weeks after that? Or is is better to lose twenty pounds in twenty or even thirty weeks that stays off for life. The common-sense, slow, long-term approach is the way to permanent fat loss. 

BACK TO BASICS: HEALTHY HABITS

We are often looking for the next solution to try. What's the latest diet? What's the latest supplement or new workout? Will this fat loss shake help me lose weight? (#protip There's no such thing as a fat loss shake.) People are often looking for the next quick fix, the new food rules or miracle weight loss solution while overlooking the core principles of fat loss. Even experienced health and fitness enthusiasts fall into this trap.

Make sure you are covering the basics. Are you moving on a regular basis in a way that feels good for your body? Are you consistently eating mostly whole foods from nature while allowing some room for indulgences? Are you sleeping seven to eight hours a night? Are you listening to the hunger and satiety signals that your body sends? Are you eating slow and mindfully? 

The beauty of cultivating healthy habits is once something becomes a habit, it is just something that you do, like brushing your teeth. You don't usually need to find motivation to brush your teeth, it is just something that is on auto-pilot in your life. Your lifestyle and healthy food choices can be on auto-pilot too. You just have to be willing to take the time to cultivate the habits.

Developing healthy habits is not a quick fix. It's not a lose twenty pounds in eight weeks plan. When you return to the basics, take things slow, re-learn how to listen to your body, teach your brain to perform healthy habits on autopilot, everything changes. You learn to the fuel your body in the way that it needs. You learn to enjoy healthy foods without giving up all your favorite foods. Your body responds by returning to its optimal state. All it takes is time, patience and persistence. 

Does this sound right for you? Do you like this sane and sustainable approach to health and fitness? Are you ready to make changes to your core habits? Are you willing to take it slow with a common-sense approach that really works when you stick with it over the long term? Are you willing to try and make mistakes and then try again? Are you willing to start over at your next meal with a clean slate? If so, my online nutrition program may be the perfect match for you. 

I am running a one time only black Friday sale! Save 50% off off the monthly cost when you purchase six months in advance. I am only accepting six applicants at this insanely reduced cost. The price will never be lower. You can choose your start date of December 1st or January 1st. Finally make New Year Resolutions you can keep with nutrition habits coaching. I am here to help you reach all your 2018 health and fitness goals. Get your name on the list to get notified on Black Friday. 

Have questions? I'd love to help!

Coach Lea

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