More than half of consumers say they are more concerned about their eating habits than they were a year ago… yet:

• 70% say that healthful foods are harder to afford
• 53% say they buy less-healthful items because those items are cheaper (not necessarily, as I wrote about the price of salmon vs. hotdogs)
• 44% say their budget prevents them from eating healthful foods
• 34% of respondents say that they are choosing cheaper fast food over more-healthful options
• 9% are skipping breakfast and 3% are skipping lunch
  

To that, I say, this is totally unnecessary. People may think they are saving, but trust me, they are paying for it in their health. They’ll pay even more later whether it’s in some combination of weight gain, lower energy levels or poorer quality of life.

Instead, here are some tips to maximize your comfort with minimal strain on your pocketbook.

• Don’t skip meals, especially breakfast – have oatmeal, store-brand low sugar cereal or eggs and toast for breakfast at home. No matter what kind of deal you’d get in a drive-thru, it’s still cheaper to eat at home. All these options are under a dollar per serving.

• Have a healthier shopping trip – If you missed my blog and video on healthy grocery shopping, check it out here. The bottom line is you can save money by purchasing healthy canned foods like beans, tuna, and salmon or frozen veggies and fruits. Make your own pot of comfort chili with beans, crushed tomato, and spices. Compare prices and consider the store brands. Don’t snub coupons either. You could save some serious cash.

• Go for healthier comforts – There’s nothing wrong with wanting a little comfort food, be it the winter blues or the impact of the economy. But there’s a healthy way to do it. First, remember this: if the food did not cause the problem it won’t solve it either. Second, find balance in your comfort choices: If you’re eating out at fast food, just order the sandwich. If you are at casual dining, choose a healthy side dish to accompany the comfort main course. Make grilled cheese at home with low-fat cheese and reduced-sodium tomato soup.

You can save money and still eat healthy. Maybe you need to take some nutrition short-cuts. But don’t just trash eating healthy without first looking at smart ways to save your money. It might take more time planning and budgeting, but it’s worth it.

(via Chainleader)

Post from: Diets in Review Blog

How to Afford Eating Healthy in a Comfort Food Economy

1. Early morning walk/jog
2. Afternoon walk/jog
3. Evening walk/jog
4. Take the stairs whenever possible
5. Walk instead of grabbing a taxi or driving
6. Ride a bike instead of grabbing a taxi or driving
7. Cut the carbohydrates after 3 p.m.
8. Eat a low-fat, low-carbohydrate diet
9. Chew gum throughout the day to help fight hunger
10. Drink ice cold water throughout the day to spark the metabolism
11. Eat spicy foods to spark the metabolism
12. Do 50 push-ups and 100 crunches every morning
13. Do 50 push-ups and 100 crunches every night
14. Refrain from eating after 8 p.m.
15. Drink 64 to 100 ounces of water daily
16. Take a 5 to 10 minute break for a walk every hour during the work day
17. Eat 5 or 6 small meals/snacks instead of 2 or 3 large meals
18. Do 20 crunches, jumping jacks, lunges, or squats every commercial break while watching TV at home
19. Stand instead of sitting throughout the day
20. Purchase a set of dumbbells and follow the workout below (two sets of 20 repetitions):

Post from: Diets in Review Blog

20 Affordable Ways to Lose Weight Without a Gym Membership

Check out this table that cost-compares sources of protein. Salmon comes out well above hot dogs, ground beef and ham for “cost per pound.”

Note that the cheapest protein (soy) is also the “greenest.” Soy, along with other plants, is easier on the environment because it doesn’t unleash methane gasses that animals do. In addition, a lacto-ovo-vegeterian (milk, eggs permitted) diet has been evaluated and found to be more sustainable than meat-based diets because it requires less energy, land, and water resources than meat-based diets. (Am J Clin Nutr 89: 1699S-1703S, 2009). Soy contains no cholesterol and very little fat which makes it very heart-friendly as well.

When compared as providing cost per gram of protein, low quality meats are among the most expensive items; not to mention they contain far more fat and saturated fat – which is less heart-healthy. So do yourself a favor, pick up some salmon and grill it. Enjoy salmon over a bed of greens and some red skin potatoes. Buy some soy crumbles and use them in pasta sauce with crushed tomatoes for an inexpensive and affordable meal.

Post from: Diets in Review Blog

Salmon is Cheaper than Hot Dogs

But, only certain sports and fitness expenses qualify. The PHIT Act defines qualified activities as amounts paid for fitness center memberships, physical exercise programs, and exercise equipment.

Here are some of the expenses that are covered:

• Youth camp and physical activity fees
• Membership fees for a health club
• Exercise/fitness classes or personal trainer’s instruction
• Sports league fees (any age)
• Marathon/triathlon registration fees
• Equipment used exclusively for participation in physical exercise/activities

Expenses that are not included are:

• Expenses incurred from member-owned and operated private clubs
• Clubs that offer golf, hunting, sailing and horseback riding
• Apparel and footwear not used exclusively for physical activity
• Travel and accommodation expenses incurred while participating in physical activity

Any incentive to have our citizens get healthier is a fantastic idea. The act is sponsored by Rep. Ronald Kind (D) of Wisconsin. His co-sponsors in the House of Representatives include:

Tammy Baldwin (D) of Wisconsin
Joe Barton (R) of Texas
Earl Blumenauer (D) of Oregon
Kevin Brady (TX) of Texas
Robert Brady (D) of Pennsylvania
Christopher Carney (D) of Pennsylvania
Jim Gerlach (R) of Pennsylvania
John Gingrey (R) of Georgia
Marcy Kaptur (D) of Ohio
Mike McIntyre (D) of North Carolina
Jerry Moran (R) of Kansas
Donald Payne (D) of New Jersey
Todd Platts (R) of Pennsylvania
Zach Wamp (R) of Tennessee
Robert Wexler (D) of Florida

Contact your congressman to show your support for the Personal Health Investment Today Act of 2009 (PHIT Act or HR 2105)!

(via: Examiner.com)

Post from: Diets in Review Blog

Make Fitness a Tax Deduction With the PHIT Act

When I arrived home, I realized just how often I do give in to my impulses when the best sushi in the city and the grocery are both within walking distance. Instead, I looked in my cabinets, got creative, and ate more vegetables.

I was able to get some cash from the bank, but I still don’t yet have the ease of credit cards. Perhaps, they are too easy. Research shows that we consider the consequences of purchases less when we use plastic instead of cash. I wasn’t sure how accurate that was for me until this weekend. Credit cards, commercialism, and fast food make it easy for us to grant ourselves our every whim.

Are you considering the health consequences of your whims? If you had to budget and pay in cash, how much would you really eat? Is your wallet weighing you down?

Post from: Diets in Review Blog

Eating Rationaly, Not Impulsively

When I go out to eat, which happens a few times each week for business things, I stretch my dollar and shrink my waistline by making sure to save some to take home, leaving me leftovers to look forward to. If I stick strictly to this principle, it will also prevent me ordering french fries, which rarely warm up well.

In general, the servings at restaurants are obscene compared to the size of your stomach (about the size of your hand when empty). I have certainly gotten used to eating more than that at a meal. We have also all heard that it is better to eat several small meals throughout the day than just a few big meals. It is easier to restrict my intake when I know that if I am hungry again in a few hours, I can eat the rest. The same idea works at home, too, where we often eat more in a sitting than what can fit in our stomach.

Americans in general are not very good with delayed gratification, but it works for me to think about having something to look forward to and extending my experience, rather than self-restriction.

Post from: Diets in Review Blog

Eat Less Now, Enjoy More Later

Great Depression Cooking with Clara

In these uncertain financial times, it’s always good to be aware of how much you’re spending on food. If you’re looking for frugal cooking tips, go no further than this spunky 93-year-old cook named Clara. If anyone knows what it’s like to survive in tough times, it would be someone who lived through the Great Depression. She turned that experience into valuable inspiration for the rest of us.

It’s those experiences that were the inspiration for her Great Depression Cooking with Clara DVD. It’s a collection of her popular YouTube cooking shows, plus extra features you can’t find anywhere else.

Here’s a sample from the series: her recipe for pasta with peas. You’ll be amazed at how lucid she is, and enjoy her storytelling from nearly a century on this planet. As it says on her website, “The magic of Clara is that she can turn lemons into lemonade and potatoes into just about everything else.”

She’s had an interesting life. Clara quit school her sophomore year to work in a factory, worked for Hostess filling Twinkies in the ’30s, and married an opera singer in Rome in the ’40s.

Post from: Diets in Review Blog

Frugal Cooking Tips from Clara, a Great Depression Survivor

To do a little homework before the show, read DietsInReview’s 10 ways to Diet on a Budget.

Check your local listings for specific show times.

Post from: Diets in Review Blog

Tune In: The View Helps you Diet on a Budget

From gas to groceries, in these challenging economic times, Americans have become increasingly price conscious of their budget basics. While we may not be able to do much about the price of food, a few simple adjustments to our grocery list can help extend your food dollars.

The first step is to get creative and be positive. This is not the time for “ho-hum” thinking. Resourcefulness is one of Americans’ greatest qualities—put it to good use when you’re feeding your family. Think of foods that will give you the most nourishing bang for the buck. Often, this means going back to the basics, including:

• Beans: Packed with protein, fiber and B vitamins, beans are one of the most nutrient-rich, cost effective foods on earth.

• Whole grains: Whole grain rice and oatmeal are just the beginning. Not only are these grains affordable and easy to cook, they’re loaded with important fiber, vitamins, minerals and phytonutrients.

• Whole chicken: Buying a whole chicken, rather than individual cuts, will not only cost less per pound, but will provide you and your family with at least a couple of meals. Cook it in your slow cooker for a delicious, no-fuss, nutrient-rich meal and save the leftovers for salads and soups.

• California Raisins: Compared to other dried fruits, California Raisins cost much less per ounce. On average, one ounce of California Raisins costs about $0.15, truly pennies when you consider the fiber, antioxidants and potassium raisins deliver.

• Seasonal and local fruits and vegetables: Generally speaking, fruits and vegetables cost less when they are in season and are not grown too far from the market. Buying local fruits and vegetables also help ensure freshness, which means they will taste better and last longer.

The following are a few budget-friendly California Raisin recipes to get you started. For additional healthy recipe inspiration, visit www.LoveYourRaisins.com.

• Tunisian-spiced California Raisin Hummus – Nourishing, tempting and sure to satisfy that empty feeling while watching television or getting a party started off with a bang, this spread is just $0.67 per serving.

• California Raisin Rice ‘n Broccoli Salad – Here’s a salad at just $0.51 per serving that can provide tasty family fare. Just add diced, cooked chicken to make an economical meal for lunch or dinner.

• California Golden Raisin Rice Pudding – An inexpensive dessert at just $0.69 per serving, you might want to consider this for a cost-effective breakfast entree, too.

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com. See other posts in the Guest Blog series.

If you would like to apply to be featured as a guest blogger, please contact us.

Post from: Diets in Review Blog

Top 5 Foods to Economize Your Kitchen

One aspect of lifestyle spending that some are not willing to go without are wellness activities like exercise and yoga. For devoted health enthusiasts, giving up their regular fitness routine is one of the last, if not the last,  item they can eliminate from their budget. Exercise in general has been shown to promote physical and mental health and mind-body activities like yoga have been linked to reduced stress levels, which for most of us right now, are flying sky-high.

But you don’t have to renege on your yoga studio membership during these hard times. Here are a couple of things to consider before throwing in the yoga mat so that you can still continue to appreciate the numerous benefits of yoga and not depreciate your bank account.

1) Start an at-home yoga routine: There are enough yoga DVDs on the market today to allow you to test out one every day of the year. Well, maybe that is an exaggeration, but if a recent job cut has forced you to make some financial sacrifices and you’re not willing to part with your sanity-saving yoga routine, consider picking up some yoga DVDs from an online retailer, your local video store or an online video rental provider. Or look into the yoga sessions offered on Wii Fit. You’ll lose the camaraderie and instruction of the studio, but you’ll save money and you’ll gain the satisfaction that comes from building your own home practice.

2) Negotiate your contract: If you have a year-long or month-long membership to your yoga studio and you’re having a hard time paying your dues, talk to the studio owner about lowering your payment by 10 or 20 percent each month. Many business owners are feeling the crunch so they are desperately clinging to maintain their current client base. Negotiating new terms with your yoga membership is a win-win for both you and your beloved studio: the studio keeps you as devoted student and you get to continue to down- dog.

3) Consider a Work-Study program: Talk to your yoga studio owner about working odd jobs around the studio in exchange for a reduced membership. Agree to clean the studio once a week, man the reception desk a few hours a week or create a flier for an upcoming workshop. As you consider a work-study program, think about your talents and areas of expertise and invite your studio to capitalize on your skills as you capitalize on theirs.

These tough economic times challenge us to determine which areas of our lifestyles hold meaning for us and it motivates us to devise creative solutions to keep them.

Post from: Diets in Review Blog

Three Ways to Yoga on a Budget