Author Archives: Widi

How To Stay Healthy Without Overshooting Your Budget

The grocery aisle is one of the major pitfalls for many families, especially for those with plenty of mouths to feed and, for someone who loves food like me, the rows of fresh vegetables, fruits and meats is akin to someone who loves shopping for clothes. It is expensive and can run you dry. That said, if you are on a tight budget, then shopping smart is the way to go.

Tips to Tide You Over

One of the best ways to stay healthy and still get what you want is to check for coupons that most stores roll out. You can save from as little as $0.25 to as much as $2 to $3; adding that up, you could be saving as much as $20 from your grocery trip that you can put back to your budget. Some stores have specials or in-store promotions, which can also help you, save up. In one trip, I purchased a total of $250 but since the store had a promo, I also received a one-pound turkey free. If you shop less often, then commit to shop once a month or so and check your local grocer for savings and other promotions.

Another tip would be to grow your own veggies. If you love vegetables and like to use seasonings or herbs, then you would benefit from having your own garden with these lovelies. You do not need a large space to grow them and some plants like herbs can be planted in small pots. A new product is also in the market today, which makes use of a technique where plants are grown in water that is rich in minerals so you might also want to look and try that out. This way, you would be able to grow your own plants and save up on your money. Some plants can be re-grown so it can be much cheaper but still help you stay healthy.

One of the major pitfalls of shopping is doing it on an empty stomach as everything looks good which is the reason some people end up buying items that they would normally not purchase. Everything just looks good when you are hungry; that is why it is important that you eat first before going grocery shopping.

Last but not the least; create a shopping list of what you actually need to be able to distinguish what you want. What you need are basic produce such as rice, meat, veggies and fruits. Wants may include the chocolate that you have eyed for a while. Learn also to compare products as some maybe more expensive than others due to branding and you may be paying more for something that is actually the same produce.

These are just some tips to help you to eat healthy and still stay on a budget. To learn more about healthy eating on a budget, please visit this health blog today.

5 Alternative Proteins For Vegetarians

A healthy and balanced vegetarian diet can be a very effective solution to various health issues people face day-to-day. From lowering high cholesterol to losing weight, vegetarian food is a great option for treating all health problems. A lot of people are taking a turn towards vegetarianism to change their lifestyle completely. This situation poses a need of learning about certain protein-containing foods which can be eaten without choosing anything from the meat section.

Here, I’ve rounded up five proteins containing foods which can be proven animal-free alternatives for vegetarians. Indulge in these foods each day or weekly.

1) Chickpeas

Protein content: 7.3 grams in 1/2 cup

Also known as the garbanzo beans, they are laced with manganese and molybdenum. According to research, chickpeas provide you with 7.3 grams of protein in just half a cup. They are also a rich source of fiber, protein, iron, zinc and phosphorus which promote a healthy life. Make hummus, falafel and different curries with these beans and get enough protein you need.

2) Quinoa

Protein content: 8g per 1 cup (cooked)

It is one of the healthiest alternatives of protein in the health-food world. Quinoa is a great substitute for grains of meat, and can be eaten as an alternative to rice, pasta, and couscous. You can add the little seeds to your favorite salads, soups, and cereals, as well as quinoa, is a great addition to scrambled eggs. This protein enriched food not only enhances the taste of your meal but also provides the nine essential amino acids that your body can’t produce naturally. It’s also abundant in iron, fiber, manganese and magnesium.

3) Almonds

Protein content: 6g per 1 oz.

Want to lose your weight? Eat almonds before you hit the gym, because these are called natural weight-loss pills. Consuming a little more than a quarter-cup of the nuts can reduce weight more effectively than a snack of complex carbohydrates. Almonds are also a great source of vitamin E and good fats, so they can help you burn fat and carbs during workouts. Moreover, they promote heart health and fight chronic health diseases such as diabetes and Alzheimer’s.

4) Cottage Cheese

Protein content: 13g per ½ cup

When it comes to healthy snacks, cottage cheese is one of the best choices. It is a great addition to your salads, can also be included into your curries and replaced with other fattening varieties of cheese. You can also eat it with your favorite fruits for a protein packed breakfast. Cottage cheese is rich in lean protein, calcium and low in calories.

5) Soy Milk

Protein content: 8g per 1 cup

As a traditional staple of East Asian cuisine, soy milk is a healthy mixture of oil, water, and protein. It is a fabulous source of protein and thoroughly deserves its status as a potential alternate for the meat. With low calories and zero cholesterol content, this healthy drink not only prevents you from over-eating but also keeps your metabolism from lowering. Use it in making your smoothies and milkshakes instead of regular milk and get high amounts of vitamin A, B12, vitamin D, and potassium to ensure your overall health.

Tips For Preparing Easy To Make Healthy Dinner Meals

For most families, dinner is the most important meal of the day. It is that only part of the day wherein all family members are present and everyone can catch up on all the important familial and school matters. Parents who are in charge of preparing dinner will also have more time to cook and won’t have to feel rushed about making the night’s meal, unlike during breakfast, when everyone has to hurry to go to work or school.

Since dinner is usually the only time during the day that everyone can be present at the table, you will certainly want to spend less time preparing the meal and more on conversing with the family. As such, it would be helpful to know some tips for preparing easy to make dinner meals that are healthy and delicious, too. Below are some of these tips you can follow for making easy to cook yet healthy dinner meals:

• Create a dinner meal plan. Set aside some time during the weekends (when you’re free) to come up with a dinner meal plan for the week. Make sure your meal plan has healthy recipes. As such, don’t forget to incorporate whole grains, greens, lean proteins, and other healthy and nutritious ingredients.

• Set aside time to make some prep works as well. When you have some free time, do the necessary food prep tasks, too. This means peeling and cutting vegetables and fruits and storing them properly in the refrigerator. You can also chop some additional fruits and vegetables so that you can have extra ones for everyone to snack on or to add to other meals.

• You can also make sure you will always incorporate healthy vegetables in your meals without spending too much time on prep work by buying pre-cut fresh vegetables such as broccoli, squash, and mushrooms.

• Always store and use healthy cooking staples. For easy, healthy food preparation, always keep your staples handy. These include extra-virgin olive oil, egg substitutes, and fat-free or light soymilk. Leading nutritionists recommend using extra-virgin olive oil in a spray bottle because this is a sure and an easier way to reduce the fat and calorie content of a dish.

• Modify your cooking methods. Lastly, by changing the usual way you cook, you can effectively reduce everyone’s fat and calorie intake. As such, if you’re always pan-frying chicken, consider baking or broiling it. You’ll spend less time watching what you cook while serving and eating healthier dishes. Grilling, broiling, or poaching fish is a healthier option as well. You can also avoid using too much oil by microwaving diced vegetables such as onions and greens instead of frying them.