I already have pretty good Health, for example I go to a gym regularly and buy my own health foods. But this does tend to be quite expensive at times. What can I do to save money but improve my health?
For optimal health, I advocate a low carb way of eating. As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn’t gain weight, no matter the calories, because insulin (the ONLY fat storage hormone) isn’t activated.
I personally believe in using fat as fuel instead of carbohydrates. Fat is totally benign in the absence of insulin. There aren’t enough calories in vegetables & fruits to fuel the body, if you get enough calories from carbs to fuel the body, then you maintain an almost constant high insulin level with roller coaster blood glucose levels. I recommend fats from butter, coconut, olives, nuts, fish & meats, chia seeds & flax seeds.
When you restrict higher carb, lower nutrition foods, it becomes much easier to greatly increase vegetables in your diet. Change your mindset just adapt it to low carb -
replace bread with lettuce
replace pasta with cabbage
replace rice with cauliflower
replace potatoes with brocolli
High carb levels trigger insulin which unbalance other hormones, promote inflammation, weight gain, hunger. Controlling insulin levels will balance out other hormones and allow sex hormones (testosterone in men) & human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.
Highly nutritious foods you should consider: sprouts, spirulina, paprika, turnip greens, mustard greens, kale, garlic, brewers yeast, raw almonds, ground flax seeds & chia seeds.
Paprika – 1 Tablespoon = 20 cal = 71% DV Vit.A – 8% DV Vit.C – 10% DV Vit.E – 14% DV Vit.B6 – 9% DV Iron & others way too many to list.
Brewer’s Yeast Powder – Two tblspns. provide a whole lot of nutrition! 158% RDA Chromium – 90% Selenium – 88% B2 – 80% B1 – 50% Copper – 50% Niacin – 40% B6 & others way too many to list. It tastes peanutty to me. I have been adding it to sesame butter, a lil raw honey, coconut cream & coconut oil, powdered whey and tastes like peanut butter to me!
Chia seeds sound so expensive but 1# will make 10# food – Amazon.com has couple lbs. for $16 shipped to you. I buy in bulk (24#) from getchia.com for $5.83# with free shipping.
Chia seeds – 3.5 oz is nearly 500 calories, half calories from fat (high in Omega3 fatty acids) 38g fiber 151%DV & 16grams of COMPLETE protein for 6grams carbs & 63% DV Calcium – 95% Phosphorus – 23% Zinc – 9% Copper – 108% Manganese.
Faux tapioca – 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk & sweetener if you like and mix it all in. Can be eaten after an hour but will be better tomorrow. Cream a pkg. of cream cheese into a can of pumpkin and add to the faux tapioca for an even more nutritious pumpkin pie pudding.
Ground flax seed (2-4 Tbsp) 1/4 cup water, sweetener, cinnamon & mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.
I have been making a "porridge" every day lately as suggested by Dr.Mercola. A low carb whey powder & water, I add ground flax seeds, chia seeds, sunflower seeds, almonds, coconut milk, tahini (ground sesame seeds) & raw egg. All seeds & nuts are raw & soaked to germinate them.
Flax seed – 3.5oz – 534 cal – 65% calories from fat (high in Omega3 fatty acids) for 2gram carb – 27g fiber 109%DV – 26% DV Calcium – 64% Phosphorus – 29% Zinc – 61% Copper – 124% Manganese – 36% Selenium – 98% Magnesium – 32% Iron – 110% Thiamin – 9% B2 Riboflavin – 15% B3 Niacin – 24% Vit.B6 – 22% Folate – 10% Vit.B5.- 39% Potassium
Raw nuts are living and full of the energy of life and should be capable of building a tree. Roasted nuts are dead & they may still provide some nutrients, but none can compare to the nutrients and enzymes from a live food.
Unfortunately, raw does not necessarily mean living.
For example – Commercially sold almonds are now required to be pasteurized turning a live food into a dead one. You can not sprout an almond that has been irradiated. I buy my almonds direct from growers off ebay. I get 20# for less than $3# including shipping.
Almonds- 3.5oz – 575 cal – 72% calories from fat for 10gram carb & 26% DV Calcium – 48% Phosphorus – 21% Zinc – 50% Copper – 114% Manganese – 4% Selenium – 67% Magnesium – 21% Iron – 14% Thiamin – 60% B2 Riboflavin – 17% B3 Niacin – 7% Vit.B6 – 12% Folate – 5% Vit.B5.- 131% Vit.E – Potassium 20%
Brazil Nuts- 3.5oz – 656 cal – 85% calories from fat for 4gram carb & 16% DV Calcium – 73% Phosphorus – 27% Zinc – 87% Copper – 61% Manganese – 2739%
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For optimal health, I advocate a low carb way of eating. As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn’t gain weight, no matter the calories, because insulin (the ONLY fat storage hormone) isn’t activated.
I personally believe in using fat as fuel instead of carbohydrates. Fat is totally benign in the absence of insulin. There aren’t enough calories in vegetables & fruits to fuel the body, if you get enough calories from carbs to fuel the body, then you maintain an almost constant high insulin level with roller coaster blood glucose levels. I recommend fats from butter, coconut, olives, nuts, fish & meats, chia seeds & flax seeds.
When you restrict higher carb, lower nutrition foods, it becomes much easier to greatly increase vegetables in your diet. Change your mindset just adapt it to low carb -
replace bread with lettuce
replace pasta with cabbage
replace rice with cauliflower
replace potatoes with brocolli
High carb levels trigger insulin which unbalance other hormones, promote inflammation, weight gain, hunger. Controlling insulin levels will balance out other hormones and allow sex hormones (testosterone in men) & human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.
Highly nutritious foods you should consider: sprouts, spirulina, paprika, turnip greens, mustard greens, kale, garlic, brewers yeast, raw almonds, ground flax seeds & chia seeds.
Paprika – 1 Tablespoon = 20 cal = 71% DV Vit.A – 8% DV Vit.C – 10% DV Vit.E – 14% DV Vit.B6 – 9% DV Iron & others way too many to list.
Brewer’s Yeast Powder – Two tblspns. provide a whole lot of nutrition! 158% RDA Chromium – 90% Selenium – 88% B2 – 80% B1 – 50% Copper – 50% Niacin – 40% B6 & others way too many to list. It tastes peanutty to me. I have been adding it to sesame butter, a lil raw honey, coconut cream & coconut oil, powdered whey and tastes like peanut butter to me!
Chia seeds sound so expensive but 1# will make 10# food – Amazon.com has couple lbs. for $16 shipped to you. I buy in bulk (24#) from getchia.com for $5.83# with free shipping.
Chia seeds – 3.5 oz is nearly 500 calories, half calories from fat (high in Omega3 fatty acids) 38g fiber 151%DV & 16grams of COMPLETE protein for 6grams carbs & 63% DV Calcium – 95% Phosphorus – 23% Zinc – 9% Copper – 108% Manganese.
Faux tapioca – 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk & sweetener if you like and mix it all in. Can be eaten after an hour but will be better tomorrow. Cream a pkg. of cream cheese into a can of pumpkin and add to the faux tapioca for an even more nutritious pumpkin pie pudding.
Ground flax seed (2-4 Tbsp) 1/4 cup water, sweetener, cinnamon & mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.
I have been making a "porridge" every day lately as suggested by Dr.Mercola. A low carb whey powder & water, I add ground flax seeds, chia seeds, sunflower seeds, almonds, coconut milk, tahini (ground sesame seeds) & raw egg. All seeds & nuts are raw & soaked to germinate them.
Flax seed – 3.5oz – 534 cal – 65% calories from fat (high in Omega3 fatty acids) for 2gram carb – 27g fiber 109%DV – 26% DV Calcium – 64% Phosphorus – 29% Zinc – 61% Copper – 124% Manganese – 36% Selenium – 98% Magnesium – 32% Iron – 110% Thiamin – 9% B2 Riboflavin – 15% B3 Niacin – 24% Vit.B6 – 22% Folate – 10% Vit.B5.- 39% Potassium
Raw nuts are living and full of the energy of life and should be capable of building a tree. Roasted nuts are dead & they may still provide some nutrients, but none can compare to the nutrients and enzymes from a live food.
Unfortunately, raw does not necessarily mean living.
For example – Commercially sold almonds are now required to be pasteurized turning a live food into a dead one. You can not sprout an almond that has been irradiated. I buy my almonds direct from growers off ebay. I get 20# for less than $3# including shipping.
Almonds- 3.5oz – 575 cal – 72% calories from fat for 10gram carb & 26% DV Calcium – 48% Phosphorus – 21% Zinc – 50% Copper – 114% Manganese – 4% Selenium – 67% Magnesium – 21% Iron – 14% Thiamin – 60% B2 Riboflavin – 17% B3 Niacin – 7% Vit.B6 – 12% Folate – 5% Vit.B5.- 131% Vit.E – Potassium 20%
Brazil Nuts- 3.5oz – 656 cal – 85% calories from fat for 4gram carb & 16% DV Calcium – 73% Phosphorus – 27% Zinc – 87% Copper – 61% Manganese – 2739%
References :
April 6, 2007 – Small-scale farmers, retailers, and consumers are outraged over a new federal regulation that will require all almonds grown in California to be sterilized with various “pasteurization” techniques. The rule, which the USDA quietly developed in response to outbreaks of Salmonella in 2001 and 2004, traced to raw almonds, mandates that all almonds undergo a sterilization process that includes chemical and/or high-temperature treatments.
The only exemption to these new regulations will be … small-scale growers who can sell truly raw almonds but only direct to the public
Jog outside.
References :
Check a BMI calculator to set your weight goal.
http://www.aarp.org/health/healthyliving/bmi_calculator/?CMP=KNC-360I-GOOGLE-HEA&HBX_PK=bmi_calculator
Your BMI should be between 19 and 25.
http://www.aarp.org/health/healthyliving/bmi_calculator/?CMP=KNC-360I-GOOGLE-HEA&HBX_PK=bmi_calculator
You should find exercise that fits into your daily routine, like walking to school, bicycling to the grocery store, and hiking through a local park. Try to perform these moderate exercise activities for at least an hour every day. Eat more fruits and vegetables, since these are both filling and filled with the nutrients that your body needs.
Let me give you a summary of my meals in a typical day:
Breakfast: A high-fiber cup of oatmeal, brown sugar, cinnamon, and vanilla. A pint of coffee or green tea.
Alternatively, a high-protein scrambled egg with an Anaheim or Pasadilla pepper, a handful of mushrooms, and half-cup of cheese, with a topping of Greek or Italian spices. Two bananas.
Lunch: Snacking and a meal at work is one orange and two apples; ten-grain, flax-meal, psyllium home-made crackers with a quarter-cup of spreadable soft feta; a quarter-cup of cinnamon-sugar almonds; a pint of coffee; a quart of water.
Alternatively, a soup of clam chowder with a half-cup of added mixed seafood such as clams and octopus or split pea soup; dried figs and apricots to satisfy hunger between meals; a quarter-cup of cayenne-coated sunflower seeds; a quart of water.
Dinner: A half-head of lettuce with thousand island or blue cheese dressing. Two bananas with a glass of milk. Two cups of herbal tea.
Alternatively, a high-fiber, multi-grain and flax meal pasta with red sauce, adding mushrooms, peppers, bok choi, and a few black olives. Another meal is stir-fry vegetables in a ginger terriyaki or vegetable spring rolls with duck sauce. A cup of brown rice or wild rice, not a true rice, as a high-fiber side dish is very filling with green tea or herbal tea.
My daily exercise routine is 16 miles of biking, unless the weather is nasty. If the weather is bad, I run 4 miles a day with a backpack. On my days off work, I usually hike about 5 miles in winter due to snow on my paths and 10 miles in summer. Try to do at least an hour of moderate exercise per day, which can be a commute to pick-up groceries, get to work or school, or a hike in a park or neighborhood.
Look-up healthy eating and other topics related to your health at WebMD as well:
http://www.webmd.com/default.htm
http://www.webmd.com/diet/default.htm
The best colon cleaners: strawberries, bananas, oatmeal, apples, psyllium husk powder, and flax meal. If these do not work, try a cheap laxative like generic calcium polycarbophil or sennosides. If you still want to pay more for roughly the same effects, try "Acai Berry Cleanse" or Cellular Research Formula "Colon Clear" and "Total Body Purifier." Buy a juicer and pulp apples and other fruits. Make vegetarian stir fry and serve over rice. All of these are safe and effective purifiers.
Healthy Homemade Multi-Grain Crackers [Fenske Recipe]
1 c. Gluten Flour
1 c. Red Mills 8-Grain Flour
2 T. Flax Meal
2 T. Psyllium Husk Powdered
2 T. Olive Oil
1 T. Sugar
2 t. Salt
1 pkt. Yeast
After thoroughly stirring the dry ingredients, add 3/4 c. of warm water and stiffen dough as needed with more flour.
Use Red Mills 10-Grain "Cereal" and coarse sea salt on the board and roll-out the dough into a thin layer and cut into pieces.
Spread olive oil on a baking pan or stone before 425° for 15 minutes.
Fish Wrap [Fenske Recipe]
2 T. Olive Oil
1 t. Italian or Greek spices
1 Tilapia fillet
1 Salmon fillet
2 t. Parmesan
4 T. Mozarella
4T. "Miracle Whip" or tartar sauce
1/2 t. Coarse sea salt
2 Slices of "Eating Right" turkey bacon
Mix ingredients in a bowl. Melt in microwave. Fill a multi-grain burrito wrap.
Additional chopped bok choi and lettuce can be added to the wrap.
Crab Cakes [Seafood contains Omega-3 unsaturated fat]
8oz. Crab Meat
½ tsp. Greek Seasoning
1 egg
2 T. Ginger terriyaki
1 Tbsp. mayonnaise
½ tsp. lemon juice
1 ½ tsp. melted butter
¼ c. breadcrumbs from multi-grain crackers
Preparation Instructions
In a large mixing bowl, combine all ingredients except for crab meat. Gently fold in the crab meat, being careful not to break up the lumps. Shape into cakes. Pan fry or bake at 375°F degrees for 12-15 minutes or until evenly brown on each side and reaches an internal temperature of 165 degrees.
Bad Fat Good Fat Food Fat List
If you’re having trouble digesting some of the bad fat good fat food fat details, you’re certainly not alone. And it’s understandable why.
After all, too much saturated fat or any trans fat in your diet is clearly a disaster waiting to happen. On the other hand, the essential fatty acids are "essential" for optimum physical, mental a
References :
Try eating organic and wholesome foods, but look for sales as much as you can. Use coupons, and go to the cheaper stores. It is also wise to start a separate budget to pay for your food, and make sure you always have money left over. If you can, try replacing the gym sometimes with swimming, rollerblading, hiking, walking your dog, running, aerobic videos and things like jump roping to get your heart rate up. Drink lots of water, and never pay for water bottles, but get your water from a water store instead, so you can fill up your own water bottles. It’s healthier for the environment and it is much cheaper in the long run. Stay away from processed foods, and frozen foods. Just because the package says "lean …." Does not mean that you should get it, because usually it’s only a little healthier then normal frozen food. Also there is organic snacks like pirate treasure organic cheese puffs. You can find pretty healthy potato chips as well.
Here is some healthy food choices:: Apples, Avocados, Bananas, Black olives, Black beans, Brewers yeast, Broccoli, Brown rice, Brussel sprouts, Cantaloupe, Cheese, chicken, Collard greens, Eggs, Flaxseed Oil, Legumes, Milk, Oatmeal, Oranges, Peanut butter, Peas, Potatoes, Romaine lettuce, Salmon, Soybeans, Spinach, Tuna, Turkey, Wheat germ, Yogurt, ect.
References :
me. hope it helps
First of all, save money by ditching the gym membership and ‘health foods’!
‘Health foods’ tend to be well marketed and packaged, expensive options. Instead, just buy lean meats like skinless chicken breasts, brown rice/pasta/bread, fruit and vegetables etc… just regular, every day healthy food rather than ‘health foods’.
Eat a natural diet full of fibre and protein and relatively low on carbs. There’s no need for expensive options.
Instead of the gym membership, try high intensity interval training (hiit), which you can do while running, swimming, cycling etc, 3-4 times per week. Add some bodyweight exercises like push-ups, squats, crunches etc 2-3 times per week and there’s no need for the expensive gym membership.
Stick to these simple guidelines and you’ll maintain a healthy weight without breaking the bank!
Good Luck
References :
http://www.livegood-health-fitness-nutrition.com/interval-training.html