Eating is one of those things in life that you just have to do. You cannot escape eating because well, it would eventually be the end of you. If you have to eat, then you might as well do it right. Eating healthier and eating cheaper should be on your list. Eating healthier can change your whole life and just make you a better person. Check out these tips to help you eat healthier and eat cheaper.

Drink More Water

This is probably the easiest way to eat healthier and cheaper at the same time. Juice and soda is full of sugar that only causes your body harm. Drinking water is like providing your body with gold. Let’s just say that water is liquid gold to your body. Drink more water and your body will appreciate you for it.

Plan Out Your Meals

Planning is always a great tool to eating healthier and cheaper. There are several tools you can acquire online that will help you plan out your meals. Otherwise, you can sit down with a piece of paper and a pencil and plan out your own meals. Use the family calendar to plan out the meals for the week. Planning out your meals also allows you to choose healthier options for your family. If you know what you are going to make, then it’s less tempting to eat out or eat another unhealthy alternative.

Buy Your Food in Bulk

Buying is bulk is a major hidden secret to eating healthier and cheaper. Find a local supermarket in your area that sells in bulk. You will be surprised of the options you can purchase in bulk. This gives you the opportunity to eat healthier and stay on track to a cheaper family eating budget. If you have a friend who also would like to eat healthier and cheaper, then go in on a bulk purchase together. Thinking outside of the box, like this, will help make sure you have a smaller food budget.

Be Creative

Eating healthier and cheaper does not mean it’s easier. You have to be creative when you are thinking of healthy meals to feed your family. People tend to go through fast food joints because it’s easier. However, your family will benefit greatly when you start planning your meals, buying them in bulk and drinking more water.

There are 5 superfoods that you just simply should not live without. These little powerhouses are incredible ways to get all the nutrition without the fat. They are hidden treasures that are easy to keep for snacking, and require no preparation. Most have very little calorie content and will surprise you at their benefits to your health.

One of the top 5 superfoods are blueberries. Not only are they the perfect pre-packaged meal, but they are inexpensive and above all yummy. Who knew this little package of perfection could be so packed full of antioxidants and phytoflavinoids. They are also chalked full of vitamin C and potassium, making them quite possibly the best post work out snack. They have been proven to lower risks of both cancer and heart disease, and have anti-inflammatory properties.

Nuts, quite possibly the best snack available. Nuts can be carried with you everywhere and have all of the nutrition that your body needs to stay healthy. Carrying a ton of healthy fat, it makes you feel satiated, is an excellent form of protein and is perfect for a diet rich in dietary fiber. They have also been shown to lower cholesterol and guard against heart disease.

Olives are another perfect superfood for the heart and body. Olives are full of good fats that help to protect the heart and come with a high concentration of antioxidants that are unparalleled by many other foods. They are also incredibly delicious and perfect to carry on the go. Low in saturated fat, high in the good kind, they make you feel full without all the calories.

Spinach makes the perfect make shift salad. It is full of antioxidants, and high in fiber, perfect for the individual who is looking to lose or maintain their weight. They are also loaded with Vitamins. It is also high in iron which can aid the body to protect again anemia, a problem for many woman.

The last of the 5 superfoods is green tea. There is a reason why individuals from the Orient live long and healthy lives. Tea has so many beneficial nutrients for the body without any calories and also aids in the importance of hydration. It is full of antioxidants, and shows some promise for aiding in digestion and weight loss. Truly a miracle food and one that can be consumed with very little effort on your part.

If you are trying to lose weight, make sure that you are not sacrificing your health in an attempt to cut calories. Even if you are trying to cut down on your intake, you still need to make sure that you are getting the right nutrition to keep your body healthy. Getting nutrition from your favorite low calorie drinks is the best way to get all the vitamins that you need. Hidden in your favorite everyday drinks is all the nutrition that your body will need to maintain a sound body.

When you have that first cup of morning Joe, you probably do so to get that heart pumping. Coffee is more than just caffeine, however. Coffee is chalked full of antioxidants, more so than both tea and cocoa. When you drink coffee not only does it give you that little boost that may help to enhance your work out, but it will provide you with some pretty potent antioxidants to keep your body protected from cell damage and break down.

Milk is also an excellent source of nutrition for anyone who is cutting calories. Skim milk has most of the nutrients of whole, but a fraction of the calories. Full of Vitamin D and calcium, this potent drink has also been shown to aid in weight loss. Studies have also shown that it is a great way to enhance your work out, or to unwind after a strenuous one.

It has all the carbohydrates, as well as the hydration, that your body will need if you hit the gym. Containing sodium and potassium in high amounts, it is the perfect way to help aid those sore muscles.

Water, perhaps the most essential of all the drinks that a body needs to stay well. Water is the ultimate no-calorie drink to keep your body hydrated both before, during and after a workout. Drinking water before and during meals is also a good way to cut back on your hunger.

If you drink a significant amount of water during or before meals makes you feel full faster, cutting back on your portion size. There are also many different new flavored waters that contain nutrients and vitamins to increase its natural benefits. Drinks are the perfect way to get all the nutritional needs you require without any additional calories. A body functions best when it has all the proper nutrients that it requires.

If you want to be healthy, improving your diet is the way to do it. [Natural] Foods contain everything that your body needs to function at its finest. Here are the things that your body extracts from the foods you eat.

ANTIOXIDANTS: An “antioxidant” is something that prevents “oxidation.” They help to prevent the signs of aging. They are also, therefore, good for boosting your immune system. Foods which are high in antioxidants, like Vitamin A, C (ascorbic acid), E, zinc, selenium, and coenzyme Q include:

• Root vegetables like carrots, onion, sweet potato, and beets
• Leafy greens like spinach, mustard greens, and kale
• Stem vegetables like cauliflower and broccoli
• Various fruits like apricots, prunes, grapefruit, peppers, and mangoes

Each antioxidant can help with specific functions of the body.

• Vitamin A: can help to strengthen eyesight
• Vitamin E: can help prevent molecular damage

WATER-SOLUBLE VITAMINS: The B vitamins are a group of water-soluble vitamins that are important to metabolism. You can find them in various proteins, grains, some vegetables and legumes. This includes (along with Vitamin C):

• B1 (Thiamine) helps metabolize carbs and sugars
• B2 (Riboflavin) helps improve circulation (reduce inflammation)
• B3 (Niacinamide) increases energy, essential for DNA repair
• B6 (Pyridoxine) improves neurotransmitter function
• Pantothenic Acid speeds wound healing
• B9 (Folic Acid) lowers risk of heart disease, stroke, and birth defects; helps prevent colon cancer
• B12 (Cyanocobalamin) helps improve memory
• Biotin helps improve blood sugar control
• Choline helps maintain and improve brain and memory function
• Inositol helps combat depression and anxiety

FAT-SOLUBLE VITAMINS: Along with Vitamin A and E the fat-soluble vitamins help to improve structural integrity in the body. They are found in various natural oils as well as leafy green vegetables, dairy products, and fruits.

• Vitamin D: promotes strong bones and teeth. Improves the absorption rate of Calcium
• Vitamin K: Helps blood to clot

MINERALS: Minerals, like vitamins, are naturally occurring compounds that you need but cannot make, and thus must extract from the food you eat.

• Calcium: helps build strong bones and teeth. Found in dairy and leafy green vegetables
• Iron: is necessary for the formation of hemoglobin, which helps transport oxygen from the lungs through the red blood cells to the rest of the body (improves circulation). Found in red meat and fish as well as various fruits, vegetables, and grains
• Potassium: improves muscle and nervous system integrity. Helps with proper water retention. Found in bananas, potatoes, leafy greens, citrus fruits, and legumes.
• Zinc: improves immune function and promotes cell growth. Found in various animal proteins and legumes.

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To your food heaven

Dominic

The USDA has recently introduced the new MyPlate diagram, which is slated to replace the, apparently, archaic Food Pyramid. While it is certainly something that will take some getting used to, this design it does appear to be much easier to understand what the average American diet should be. Not surprisingly it is very similar to the old food pyramid, but there are some changes.

First of all, if you recall, the base of the food pyramid used to be the section that was breads, grains, and starches. Of course, we realize now that a “starch” was quite often part of the vegetable category. Regardless of this, though, because it performed functions that were similar to grains, they were lumped together. You were supposed to get at least 6 servings a day.

On the second tier of the food pyramid were the fruits and vegetables, which were categorized separately. You were supposed to get at least 2 servings of fruit and at least 3 servings of vegetables.

The third tier showed that you were supposed to get 2 servings of meat, poultry, fish, dry beans, and or nuts. It also showed that you should get three servings of milk, yogurt, or cheese. Obviously, these are more commonly known as the meat and dairy groups, respectively.

Atop the pyramid was the “fats, oils, and sweets” category, which you are supposed to eat “sparingly.” This is, perhaps, the most confusing aspect of the food pyramid because this category must be something that is part of the RDA of nutrients, because it is part of the food diagram.

This is probably one of the reasons why the food pyramid was “reimagined.” Honestly, it was a bit confusing, especially when you consider that the RDA (Recommended Daily Allowances) for all of the vitamins and minerals are dependent on your size and on the amount of calories you need in a day.

The MyPlate diagram, though, simplifies everything. Instead of focusing on how many “portion” you are supposed to eat during the day, it directs your attention to the how much of your diet should be dedicated to particular foods.

The MyPlate diagram is simply a pie chart that looks like a dinner plate. On the plate are the four major food groups: Vegetables, proteins, grains, and fruit. Half of the plate is fruits and vegetables, with the latter occupying a little more space, suggesting it is slightly more important. Proteins and grains, then, are each about one-quarter of the plate. The dairy food group is signified by a “cup of milk” on the side.

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To your food heaven

Dominic

In 2010, three of the five biggest health risks in America were preventable. Out of the ten biggest, six were preventable. Obviously this equates to a statistic that describes that 60% of the deadliest or most common health problems in the United States could have been avoided, according to life insurance companies. These include:

• Heart disease
• Type 2 diabetes (the fastest growing health impairment of 2010)
• Depression and mental illness
• Respiratory diseases
• Sleep Apnea
• Hepatitis

Aside from Stroke, the remaining conditions were all types of cancer. While there are things that you can do to prevent a stroke (as well as many cancers) these conditions can also be quite unpredictable. On the other hand, the likelihood that you will become afflicted by any of the six aforementioned conditions can be greatly decreased if you improve your lifestyle.

There are really only two things that you need to do if you want to prevent the contraction of any of these conditions in your life.

1)      Get more exercise

2)      Make healthier eating decisions

Many people complain that they simply cannot make time for exercise and while this is sometimes a reasonable excuse, it does not negate the fact that if you want to be healthier, exercise is important. It is especially important to exercise if you want to lose weight.  This is because you need to burn more calories in the day than you take in.

However, if you simply want to lead a healthier life, simply eat healthier food. While it can help you to lose weight if that is your goal, eating healthy will make you feel better and give you more energy. It will also keep you out of bed and out of the doctor’s office with illnesses.

There are really only a couple of things that you need to do in order to adapt your diet to a more favorable one.

1)      Eat more fruits and vegetables: Organic compounds contain natural carbohydrates for energy, antioxidants which help to fight premature aging, fiber which aids in digestion and nutrient absorption, and various vitamins and minerals that help to strengthen bones, soft tissue, and all vital functions

2)      Eat more lean protein: you need protein to get the amino acids that are the building blocks of many vital functions as well. However, you don’t need any of the fat that some proteins come with. Eat lean proteins so that you don’t store any access fat in your body. You’ll have more energy and feel better.

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To your food heaven

Dominic

Everyone knows that it’s important to eat a healthy diet because natural foods contain vitamins and minerals that are necessary for optimum organ functionality. However, most people probably do not know the dangers that lie in vitamins and minerals deficiency. Here are some of the most common deficiencies in the America diet.

CHROMIUM—90% deficient (in the American diet): a mineral found in whole grains, lean meats, and some spices, chromium deficiency is characterized by anxiety and fatigue and long term deficiency can lead to type II diabetes!

MAGNESIUM—80%: easy to find in nuts, pod vegetables, fruits, and whole grains, it is surprising that most Americans do not get enough Magnesium. It can present itself as various nervous disorders like anxiety, hyperactivity, and restlessness.

PYRIDOXINE (VITAMIN B6)—80% (on average): found in potatoes, bananas, and various proteins, B6 deficiency is characterized by acne, anemia, arthritis, some hair and skin issues, and impaired wound healing.

COPPER—75%: it’s hard to get copper in your diet because it is most present in foods that are not common like beef liver, exotic mushrooms, and seafood. Copper deficiency is characterized by anemia, depression, and hyperthyroidism.

ZINC—nearly 70%: found in proteins that are rarely used domestically the primary function of zinc is as an immune system booster. Thus, a zinc deficiency may find you more susceptible to various kinds of infections as well as higher cholesterol, memory impairment, and some growth impairment.

SELENIUM—50%: also found in several plants and seafood, deficiency of this antioxidant is characterized by the impairment or dysfunction of various natural processes including developmental growth, pancreatic function, and digestive and immunity function.

CALCIUM—50%: commonly found in dairy products and various green vegetables, calcium deficiency is categorized by depression, insomnia, and weaker bones, teeth, and nails.

VITAMIN C—20-50%: Found in citrus fruits as well as dark green vegetables, vitamin C deficiency causes immune system impairment and irritability.

FOLIC ACID—40%: present mostly in dark green vegetables, a deficiency in folic acid may present as anemia, fatigue, paranoia, and birth defects

VITAMIN A—20%: Present in root vegetables, commonly known to be in carrots, a deficiency in Vitamin A is characterized by acne, hyperkeratosis, night blindness, and immune impairment.

IRON—MOST COMMON MINERAL: The most common mineral deficiency, you are probably familiar with iron deficiency presenting itself as anemia but it is also characterized by depression, constipation, and oral complications

ESSENTIAL FATTY ACIDES—MOST COMMON: This is, perhaps, the most common nutrient deficiency in the American diet, which is characterized by immunity and cellular repair dysfunction and liver degeneration.

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To your food heaven

Dominic

Eating healthy is easier than you think. While many people do not have immediate access to a farmer’s market where they can find organic produce, your local grocery store does have many of the things that nutritionists will tell you are good for you. A good rule of thumb is to stick to the outside of the grocery store and avoid the aisles.

Along the outside wall of the grocery store you will find the proteins you need as well as the dairy products, grains, and fruits and vegetables that you need to maintain a healthy diet. Of course, this rule of thumb does not necessarily make it any easier to figure out how you should fill your cart. Here are some things that you should stock in your refrigerator to maximize your nutrient intake:

1)      DARK GREEN VEGETABLES – these are rich in B vitamins and Vitamin K and minerals like calcium, iron, and folic acid. They fall into two [general] categories: Leafy greens and cruciferous.

• Leafy greens include kale, spinach, collard greens, and mustard greens
• Cruciferous vegetables include cabbage, broccoli, cress, and cauliflower

2)      CITRUS FRUITS – these are rich in Vitamin C as well as fiber, which aids in digestion. Citrus fruits include oranges, red and yellow bell peppers, grapefruit, and lime.

3)      NUTS — high in protein and some essential oils (and yes, even essential fats), walnuts, almonds, and peanuts provide energy and a little flavor when you need a snack.

4)      SALMON — fish is the leanest protein you can eat and salmon is perhaps the most popular. Salmon provides essential fatty acids, which benefit nerve and soft tissue integrity, but is also loaded with many vitamins and minerals as well (like most proteins).

5)      TEA — tea leaves are full of antioxidants but herbal teas can extract various healthy components from the spices and herbs that are steeped.

6)      TOMATOES — high in the antioxidants lycopene and vitamin C this fruit is flavorful and juicy.

7)      BERRIES — excellent with nuts, berries are sweet and provide a variety of different nutritional benefits because they are full of various antioxidants.

8)      [NATURAL] YOGURT — it’s better to get the unsweetened Greek variety (because it is not flavored or sweetened artificially) yogurt can aid in digestion and provides many of the same benefits you find in other dairy products. It’s also a good base for fruit salad.

9)      SPICES — many spices provide health benefits that you probably don’t even know about. Ginger and garlic both have anti-viral, anti-inflammatory, and anti-bacterial properties. Other healthy and beneficial spices include black pepper, cinnamon, dried chili, turmeric, oregano, and fenugreek.

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To your food heaven

Dominic

Subway has been very smart in the way that they market their brand. Touted as a healthy alternative to traditional fast food, they have grown at an alarmingly quick rate and have (supposedly) overtaken McDonald’s as the largest “fast food” chain in the world.

With approximately 1,000 more global stores than McDonald’s, Subway is growing at six new stores per week, and they show no signs of stopping any time soon. However, is there success due to the fact that they are indeed better for you than the greasy, fatty fare of the past generation or is there success simply a result of their intuitive marketing strategy?

When Subway says “Eat Fresh,” which is their slogan, it really pertains to the act of constructing the sandwich before your very eyes as opposed to pre-packaging them the way that many fast food chains do. However, their marketing might suggest that their “food” is “fresher than that of other chains.

While this may not be entirely accurate, Subway and McDonald’s are not the same restaurants.

It is pretty obvious to the average consumer how different Subway and McDonald’s are. McDonald’s burgers are fried on a flat grill and their side dishes are french fries that are deep fried in oil. Subway sandwiches, on the other hand, are basically sliced meat deli sandwiches that use fresh vegetables for toppings.

On the side, Subway lets you choose from various “healthier” chips or fresh-baked cookies. Of course, both fast food chains serve a variety of “main dishes” and “side dishes” that cater to consumers with varying tastes (pun intended).

The real question, though, is whether or not the processed meat that Subway serves on their sandwiches is really as “healthy” as they claim that they are. Sure, it is probably true that these sandwiches are lower in things like saturated fat (which fried burgers are generally high in), but that does not necessarily mean that a processed meat sandwich will be lower in total fat calories, cholesterol, or other concerns that you might have.

Upon further investigation of Subway’s products, namely on their website, you will find that their meat is, indeed “reformed.” This means that their sliced deli meats are basically scraps of protein (possibly left behind from processing other meat) that are compressed and then formed into slices with water, additives, and binding agents.

Additives usually means “preservatives” which is something that people who want to eat natural foods (like fresh sandwiches) are trying to avoid.

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To your food heaven

Dominic

While many experts agree that you exercise should be an important part of your life (if you want to be healthy—and who doesn’t?), good health begins and ends with the proper diet. After all, you need energy to be able to work out and you need antioxidants to repair the damage done to your cells when you work out (this is a good thing).

Where do you get these things? Well, you can always take a natural vitamin and mineral supplement, but for the best results you should simply try and eat better. Here are a few things you need to remember when trying to maintain a proper diet:’

1)      Whatever you “eat,” that is your “diet.” The word “diet” is thrown around a lot these days, but most people do not use it properly. “Diet” refers to the regular eating habits of an animal. Your “diet” is whatever you eat regularly. When you “go on a diet” what you are really doing is “modifying your diet” to focus on healthier foods.

2)      Eat a variety of NUTRIENT-RICH foods. The key here is in the term “nutrient-rich” foods, which is another way to say “natural” or “organic.” Processed foods are stripped of most nutrients and if the box says that the product has “vitamins and minerals” they are usually synthetic and added during the process.

3)      Eat a balance of fruits, vegetables, grains, and proteins. The new understanding of the American diet shows that you should eat more vegetables than fruits and more grains than protein. However, they are all relatively equal, which is quite different from the food pyramid of the past.

4)      Balance your food over time. Nobody is perfect, and there is nothing in the “rules” that says you have to stay away from your favorite foods, even if you know they are not good for you. It’s not forbidden for you to eat foods that are high in salt, fat, or sugar, but just know that there should be a limit to how much you can have on any given day.

5)      Change is good, but gradual change is better. Like anything else, it is very difficult to simply change your habits and behavior in the blink of an eye. Have a plan for what you need to do and set a few goals. Change simple things at first and over time the big changes will become easier.

Thanks for reading my blog post and in the meantime if you would like to read more of my fantastic cooking tips and food recipes you can subscribe to my RSS feed or join my free online Ezine.

To your food heaven

Dominic