1. Tea
Tea doesn't contain any calories and it can be very
useful for supplementing most weight-loss programs. Green tea is the most
touted tea for health benefits out there but you can purchase about 100 generic
black tea or orange pekoe tea bags for $1 at any grocery store. That’s hard to
beat! All teas provide significant amounts of antioxidants so you can’t really
go wrong in my opinion. Green tea is versatile because it has the powerful
antioxidant ECGC that may boost your immune system and metabolism. Tea also
contains small-moderate amounts of caffeine per cup which can improve
utilization of fat for energy and improve overall metabolism. Caffeinated tea
usually has about 1/3 of the caffeine content of the leading premium coffee.
One or two cups a day will add up over the weeks, especially 30-60 minutes
before doing cardio. Limit, avoid, or switch to decaffeinated tea in the
evening so sleeping habits are not disturbed.
2. Vegetable
Oils
Vegetable oils such as
canola and olive oil provide an excellent supply of unsaturated fats. They are
excellent for cooking and are a much healthier alternative to butter or other
animal-derived fats. Vegetable oils are extremely cheap to purchase, especially
in large containers, and allow you to make your own salad dressings. Margarine
and butter alternatives are a high percentage of vegetable oils and therefore
have less saturated fats and more Omega-3 fatty acids. Pure vegetable oil is
better for you than the butter alternatives but I love them so making the
switch from real butter is a big upgrade. Most of the margarine products now
have changed their ingredients to eliminate partially hydrogenated oils that
are sources of trans fats. There are also affordable brand names that offer
light margarine products with even less calories. You can purchase 3-4 pound
tubs of margarine products for $5 or less and they will last you for quite a
long time. There are numerous studies out praising the benefits of vegetable
oils and they are a staple on the new food pyramids. Eating plans such as The
Mediterranean Diet tout the wonders of vegetable oils as one of the major
reasons why inhabitants of that region have such low blood pressure,
cholesterol, and incidence of heart disease.
3. Tomatoes
Good old tomatoes are an excellent source of the
powerful antioxidant lycopene which is also important in men for prostate
health. Tomatoes have some simple sugar content but the fiber, water, and
antioxidant content is enough to get it on this list. I would encourage most
people, especially men over 40 who are at risk for prostate abnormalities, to
consume tomatoes almost everyday. Tomatoes that are locally grown seem to look
and taste much better than those imported. Fresh tomatoes are the best but
tomato sauce or tomato juice can be beneficial as well.
4. Flaxseeds
and Wheat Germ
These are grouped together due to their similar
health benefits, cost, and many uses. Flaxseeds are excellent sources of heart
healthy Omega-3 Fatty Acids as well as fiber. Flaxseeds have no sugar and
negligible saturated fats and can be easily added in whole or ground form to
oatmeal, salads, protein shakes, breads, or spreads. They have little actual
flavor so you can usually add them or mix them to anything for an extra
nutritional boost. Wheat germ is a
delicious, crunchy, and nutrient-packed topping you can add to plenty of
salads, sandwiches, protein shakes, and other meals. It is packed with healthy
fats, fiber, protein, and micronutrients. A large container is very inexpensive
and will last you a long time.
5. Spinach
and Kale
There is a reason that
Popeye always ate his spinach! In reality, it isn’t much of a muscle builder
but it is a very affordable source of powerful antioxidants and fiber. While it
won’t make you strong and muscular directly, increasing your antioxidants and
overall health can certainly help give you better gains in the gym or on the
field. Kale is a very similar leafy green and provides very high concentrations
of nutrients. Spinach and Kale are vastly superior to the iceberg lettuce that
is found in so many salads. Add in spinach to your salads and sandwiches to
kick the nutrition up a notch for pennies a serving.
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