How To Make Home-Made Whey Protein

Ever wonder what the nursery rhyme means when Little Miss Muffett is eating her curds and whey? Well, a lot of the hardcore lifters and exercise folks out there should know; they are drinking copious amounts of it after all their workouts.

The basics behind a protein shake is that they help your muscles heal and grow after you have been working out; it also is claimed to have anti-inflammatory and anti-cancer properties. So, it is usually a good idea to have this after your workout routine.

Whey protein is actually surprisingly easy to make, a lot cheaper than the stuff you buy in the stores, and the leftover ingredients can be made to make fun things like cheese.

Here’s what you’ll need:

• 1 quart or liter of milk (you can add more or less depending on how much you want to make… just adjust the ratios)
• a saucepan
• vinegar or lemon juice (about 2 tablespoons)
• strainer
• paper towels or a cheese cloth
• Any flavoring or spices you want

1) Get your milk and start to boil it on a medium to low heat. Keep a close eye on it because you don’t want it to get too hot.

2) When you start to notice a bunch of bubbles around the rim of the sauce pan add the vinegar or lemon juice and stir it around. The mixture should separate pretty quickly into curds and whey. If it doesn’t just add a little more vinegar or lemon juice until it does. The curds are the solid looking things and the whey is the liquid.

3) Get a strainer (cover it in paper towels or cheese cloth if you want to keep the curds and make it into cheese). Separate the curds from the whey. Let the whey cool down in the fridge for a while and then add any ingredients. Some suggestions for flavoring: Nutmeg, cinnamon, honey, chocolate are great options. Just test it out and see what works for you. The taste might be different for some people if it is, just dilute it with something else like water, or juice.

This is the same stuff you will buy in the store except it is not dehydrated and probably won’t have any weird additives that will give you a gorilla back. Enjoy!

According to experts  “Whey is the fluid by product of cheese manufacture. It is produced in far greater volume than cheese, the ration of whey to cheese being about 10:1. For numerous reasons, whey is underutilized and not more than half of the United States production used. The rest, amounting to billion of pounds represents a waste disposable problem.

Considering the growing rate of cheese production and the ever-tightening constraints in the disposal of processing plant effluents, the problem of what to do with whey is one of major proportions. Whey comprises about 5% lactose, 2% other milk components and 93% water.”

So, a majority of the liquid is water and 2% of it is probably the proteins you would normally get from a whey protein shake. Still makes an easy drink, but it’s definitely not as strong as the concentrated form you can get at the store. According to Wikipedia “whey protein can be simply processed by drying…” There are other more complicated ways as well. Anyone have any ideas on the best way to make a concentrated form of this?

I would suggest taking the liquid and leaving it uncovered over a low heat on the stove, this should allow excess water to evaporate off and leave a more concentrated solution.

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How To Survive On $35 Per Week Food Budget

Hey Frugal Fitness Fans I have an excellent grocery store savings plan for you today! As an elite cheapskate and poor twenty-something, I knew I wanted to take the #SurviveOn35 Challenge of surviving and thriving (eating healthy) on a $35 food budget for a week. Why $35 for the weekly food budget spend limit? Because that is about equivalent to the amount of government assistance a typical impoverished individual might receive, often in the form of food stamps. This challenge sheds light on the very serious hunger, health, and poverty problems we have in the United States, other first world nations, and all over the world. 

While there are some critics of the challenge, I think they are missing the point and that it is an excellent educational opportunity benefiting some great causes such as food banks and the Cooking Matters organization. If you couldn't tell from my websites and videos, I have always been very Frugal and I am used to making the best out of minimal supplies. Sometimes this has been by choice or habit, but most of the time it has really been out of necessity just to survive in a tough world and a tough economy. I have always made it my mission to prove to others that they can in fact eat healthy even while on a very tight budget.

I have never had or made much money, and have often earned at or below the legal poverty levels for annual income. Please understand that I don't take this challenge lightly at all or consider it a publicity stunt. This is an accurate depiction of my life nearly every week of the year. I empathize greatly with others that struggle to pay basic bills and hope to help those that are even more financially distressed than myself. 

I think my purchases during this $35 weekly grocery challenge are excellent examples of foods and products containing large amounts of lean and complete protein, fiber, whole grains, antioxidants, heart healthy fats, micronutrients, and electrolytes as well as maximizing longevity, portability, and simplicity. I even made sure to hit all of the stores in one 4 mile drive so to not waste time or gas.

My approach to eating on a very small budget seems to be significantly different from most of the other participants in this program. While I am all for tons of fruits and vegetables, I also take the macronutrients and calories very seriously. Also, as a man and a natural bodybuilder / powerlifter, I  require more calories than some other participants and I am also focused on minimizing bodyfat while maintaining as much lean muscle as possible (survival comes first though). That means enough protein and healthy fat. I am usually a 165 pound man so I require more calories and protein than some of the other entrants, but everyone has different genetics, goals, time and resources for cooking, and food preferences for a $35 per week food budget.

Also, I am a minimalist when it comes to meals and recipe ingredients. I like it quick, simple, and on the go if possible. Minimal time, preparation, and cleanup, are very important when I am spending a lot of time working to try and make ends meet. So you won't find extremely complex recipes or meals here, just a lot of healthy snacks and simple staple healthy meals, designed for eating small meals around 6 times per day. And yes, like Jerry Seinfeld before me, I like cereal and breakfast foods at all times of day and therefore utilize a lot of (Kashi) cereal and oatmeal! I like versatile foods and I like snacking foods so there are plenty of those in here that fit that description along with being healthy and cost-effective for a frugal diet in 2023.

Total Week's Food Costs: $34.52

Stores Visited For Cheap Food:

Grocery Cost By Store Location

1) Target ($20.88)

2) Dollar Tree ($9)

3) Stop & Shop ($4.64)

Frugal Food Items By Store:

1) Target:

- 2x Generic Gallon Skim Milk ($6.78)

- Jif Natural Peanut Butter ($2.99)

- Kashi Crisp Toasted Berry Cereal ($2.99)

- Kashi Heart To Heart Warm Cinnamon Cereal ($2.99)

- Quaker Oats Quick 1 Min 1 lb ($2.54)

2) Dollar Tree: (everything is $1)

- Canned Turkey Breast

- Canned Chicken Breast

- Canned Tuna Light

- Green Tea 80 Bags

- 1 lb Instant Coffee

- Honey Wheat Sticks

- Sweet Potato Chips

- 5-Pack of Peanuts

- 5 oz Sunflower Seed (roasted, shelled, and salted)

3) Stop & Shop:

- Spinach Salad ($1.99)

- 3x Banana

- 2x Apple

Nutritional Strategies Utilized To Eat Healthy With Cheap Groceries

So as I mentioned earlier, I have all of these foods chosen for specific nutritional reasons in addition to their low cost to hit my $35 weekly eating budget. It also matters how you eat them and pair them up. I eat 6 times per day, spread out, never a huge amount of calories at once, and usually getting a good mix of complex carbohydrates, lean protein, and heart healthy unsaturated fats in each meal. I consume more calories in the first portion of the day when my metabolism is at its highest. A lot of the food choices that I made have relatively low GI (Glycemic Index) values which means they won't spike my blood sugar and provide long-lasting energy throughout the day. They also have a lot of protein, fiber, and heart healthy fat in them to keep me feeling satiated. These simple yet effective strategies help translate to staying full, energized, lean, and healthy!

Nutritional Value of Foods Purchased

The 2 gallons of skim milk allow me to have over 18 oz of milk per day for excellent sources of complete protein, calcium, Vitamin D, and potassium. The Kashi cereals provided plenty of high quality whole grains for complex carbs, fiber, protein, antioxidants, and pretty low amounts of sugar and fat. The spinach gave me several salads throughout the week and providing Vitamin A, fiber, and antioxidants. The cans of tuna, chicken, and turkey gave me cheap lean additional protein for my salads. The fat free cheese was also used on the salads for more lean complete protein and extra calcium and vitamin D. I even had some left over after salads and just ate it out of the bag by hand! The coffee was for some extra daily caffeine (with cinnamon and skim milk) to enhance metabolism, and so was the green tea which also added high amounts of the antioxidant ECGC twice daily. The JIF Natural Peanut Butter, sunflower seeds, and roasted peanuts provided plenty of heart-healthy unsaturated fats, fiber, micronutrients, and protein. The bananas and apples both provided antioxidants, fiber, and electrolytes. And finally, the sweet potato chips and honey wheat sticks provided some snacking options that were low in sugar and saturated fat (and also another salad topping). 

Daily Meal Example:

Because I am a man of habit and simplicity, all of my daily eating patterns were like this throughout the week of surviving and thriving on under $35 worth of food.

Breakfast:
- Coffee with Skim Milk and
- 8 oz Glass of Skim Milk
- Cup of Kashi Heart To Heart Warm Cinnamon with 1/2 Apple Slices, skim milk, & 1 bag of crushed peanuts


Snack #1:
- Handful of sunflower seeds and handful of Kashi cereal

OR 

- Scoop of natural peanut butter & banana or apple
- Handful of honey wheat sticks
- Water


Lunch:
-Green tea
-Spinach Salad w/ can of Chicken / Turkey / Tuna + Sunflower Seeds, Fat Free Cheese, & Crushed Sweet Potato Chips

OR


-Kashi Crisp Cereal with 1/2 apple or banana and skim milk


Snack #2:
-Handful of sweet potato chips

OR

-TBSP Peanut Butter with toasted oats

-Green tea


Dinner:
1.5 cups of Oatmeal with 1/2 banana and cinnamon


Snack #3:
-8 oz glass of skim milk
-1 tsp JIF Natural PB

*Lots of free tap water daily!!!! 96 oz daily spread out throughout the day

Leftovers:

So I used up a lot of things by the 7th day but I still have plenty of left over Oatmeal, Instant Coffee, and Green Tea (oh and my landlord pays the water bill... well not hot water but you know what I mean haha)! I also had a bit of fat free cheese that I just finished by hand right out of the bag, because I am classy like that! These are all super-frugal items that will last you a long time and get you plenty of bang for your buck!

Possible Improvements And Modifications

Although I love the products, I think I should have eliminated the Kraft Fat Free Cheese or JIF Peanut Butter, and 1 of the Kashi Cereals, to have freed up about $5.75 to be put towards more salad and additional fruit variety. I still had a good week of nutrition and plenty of fiber / antioxidants but in hindsight I would have made those adjustments. This would have also helped if you were watching your sodium intake or trying to eat more of a Paleo diet. And lastly, I would have utilized that extra .48 to buy another banana!

Conclusion

This past week was certainly another great experience in my Frugal Life. Although I am always on a very tight budget, this week really made me tighten my finances and lifestyle to fully empathize with those that are in even worse financial situations than myself. I didn't indulge in some of the "extras" for food products that weren't completely necessary so it certainly got me more disciplined. I walked to stores and meetings even more often than usual and tried to give back to the community what I could spare. 

I would like to reiterate that this is a very personal matter for me and really hope that it has helped to educate and inspire you to improve your nutrition, work as best you can with the budget you have, and to help the impoverished and hungry communities of the world.

Also, Please Donate your food savings to the Cooking Matters organization!

Also Thanks For Joining Me In The Frugal Groceries Twitter Chat To Help Others Eat Healthier On A Tight Budget!

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What You Should Know About The Keto Diet

The keto diet is a low-carb, high-fat diet. In general, your daily ketogenic calorie intake should be 20 percent fat, 75% protein, and less than five grams of carbs. In addition to reducing your intake of carbohydrates, the keto diet can also lower your risk of heart disease and cancer. It is important to note that you can still eat plenty of fruits and vegetables. The carb content of these foods should not be more than 20 grams per day. For knowing in detail about keto and other weight-loss diets you should visit https://www.healthstatus.com/keto-diet/keto-extreme-fat-burner/, a proper and authentic guideline about the diet plans along with weight loss supplements. 

The keto diet is not suitable for everyone. People with high levels of blood sugar and/or heart disease should avoid it. If you are at risk for developing heart disease or other heart conditions, you should consult with your doctor before starting this diet. If you are diabetic, do not start a keto diet until you have undergone a checkup with your doctor. You should also consult your physician before starting a new diet. You can also avoid certain foods that may affect your health, including those that cause nausea and constipation. 

Vitamins With Keto Diets 

When starting a keto diet, you should make sure you get the right vitamins and minerals from your foods. You should also include a variety of foods rich in fiber and water. These will help you absorb more of the nutrients from your foods. A high-fiber and water-rich diet should be your goal throughout ketosis. 

However, if you are unsure of what type of food to eat, you should consider seeking chiropractic care. Chiropractic adjustments can help you maintain your spinal alignment, which will help you burn more calories through a more efficient metabolism. When your body is operating correctly, it utilizes nutrients more effectively.

Risks Of Keto Intake 

Although the keto diet may seem to be safe, it can pose a few risks. For instance, the high-fat foods that are recommended for ketogenic dieters may be high in sodium and have negative effects on some other medical conditions. Therefore, you should be aware of these risks before attempting this diet. If you suffer from any of these conditions, you should discuss the ketogenic diet with your doctor. The most common side effects of the ketogenic diet are constipation, diarrhea, and nausea. 

Aside from foods with a high amount of fat, you should also limit foods that contain high levels of carbohydrates. You should aim to avoid processed grains and sugar, as they are high in calories and lack fiber. In addition, you should eat a variety of foods that are high in fiber and low in carbohydrates. For instance, a high-fat diet should include dairy, nuts, eggs, and eggs. These are all sources of fat. 

When it comes to the keto diet, you should focus on high-fat foods that have high amounts of fiber and water. High-fat foods should be at least 15% of your calorie intake. This type of diet is known to be beneficial for the digestive system and can improve your energy and stamina. In addition, you should eat a variety of fruits and vegetables, as they are rich in vitamins and minerals. During your ketogenic diet, you should also consume protein-rich sources. 

What Kind Of Foods Should Be Minimized During Keto? 

While it is possible to get enough protein by eating a high-fat diet, you should not limit your intake of sugar. It contains a lot of carbohydrates, which are bad for your health. For this reason, you should limit your consumption of high-fat food. For example, a high-fat diet could have more sugar than a normal diet. Hence, it is best to avoid processed and refined grains. 

If you are a vegetarian, you can eat some vegetables and fruits if you want. If you are a vegetarian or a vegan, you should try to minimize the intake of animal proteins. Instead, opt for high-fat sources of protein such as nuts and avocados. They contain unsaturated fats, which are good for the body. These fats can help your skin and hair glow and also prevent cancer. Aside from these, you should avoid foods that are high in sodium. The keto diet is not safe for those with cardiovascular disease or a higher risk of heart disease. 

Keto Conclusion

The keto diet has many advantages, but it also has some drawbacks. First, it increases your saturated fat intake. While a low-carb diet has many benefits, it is not advisable for everyone. The body will be unable to process carbohydrates and will store them as fat. It will produce energy in a very slow manner. So, it is essential to avoid foods that are high in sugar. But be careful! Besides that, eating too much sugar will make you feel hungry and cause weight loss.

Take Charge Of Your Health: 18 Foods To Meet Your Goals

To look better and feel good, you need to work on your diet. But this does not mean at all that you need to completely abandon pleasures. It is enough to make a few subtle changes to the daily diet. 

In this article, we will help you achieve your goal. Those who want to lose weight; maintain good health, beauty, and cheerfulness in their life should thoroughly go through this article. 

For Slim Figure: 

1 - Cook The Oatmeal In Milk 

Oatmeal cooked in milk rather than water is an additional 6-8 g of protein. And protein is the main fighter against hunger. With this breakfast, you will feel full for a longer time and will not feel the desire to eat more. 

2 - Eat Spicy 

If you season your dishes with cayenne or chili, you can lose weight. How? These foods contain a substance called capsaicin, which suppresses appetite, burns fat, and speeds up metabolism. Therefore, if you want a slim figure, try this tip. 

3 - Boil The Pasta 

Harsh pasta has a lower glycemic index than soft boiled pasta. Carbohydrates after such a meal will get absorbed more slowly, and you will feel full for longer. Follow the instructions on the package. The packaging always guides the cooking procedure; you have to just follow it. 

4 - Eat Chocolate 

Not regular chocolate but one with a cocoa content above 70%. Chocolate contains catechins that improve metabolism. Moreover, it will also improve your mood and help you go through tough times. 

5- Add Cinnamon To The Coffee 

Cinnamon helps to control the release of insulin after a meal, and hence the feeling of hunger. It can also be added to your morning oatmeal or muesli. The longer you stay full, the lesser you will eat and the more weight you will lose. This does not mean that you should have longer breaks between your meals. 

6 - Drink Coffee 

A cup of coffee contains up to 130 mg of caffeine, which is known to help break down fats. But remember, we are suggesting only one cup of coffee. You should not exceed this limit. Otherwise, it can become harmful. 

For Good Health: 

7 - Make An Omelet With Whole Eggs 

Don't throw away the yolks! Yes, there will be more calories in such an omelet, but the yolk contains a huge amount of vitamins and minerals. In addition, the yolk contains lecithin. This substance improves memory, nourishes brain tissue, helps to restore damaged cells of the nervous system, and serves as one of the main materials of the liver. 

8 - Exercise And Eat Nutritious Breakfast 

Starting the day with exercise and a nutritious breakfast is the first step towards good health. You can include any exercise that strengthens your muscles; skipping rope, swimming, bicep stretches, or lift-ups. 

9 - Add Lemon Zest To Tea 

And not only in tea; it goes well with fish, with meat, and in the salad. Zest is the main source of vitamin C; it contains three times more of it than the pulp of lemon itself. The bioflavonoids in the zest prevent the development of allergies and stimulate the immune system. 

10 - Add Brazil Nuts To Oatmeal Or Muesli 

This product is very high in selenium. It helps the body synthesize a cytokine that affects immune responses. 2 nuts a day completely cover the entire need of selenium per day. Moreover, it will enrich the taste of your meal. 

11 - Simmer And Bake The Tomatoes 

Tomatoes contain a lot of lycopene, which prevents eye diseases and the development of cardiovascular diseases. Lycopene gets absorbed by the body more efficiently after heat treatment and with fats. So tomatoes with cheese are healthy! For Beauty 

12 - Add Seeds To Your Smoothies 

Just one tablespoon of flax or chia seeds will provide you with your daily requirement of omega-3 fatty acids. And they, in turn, will make your skin glowing and healthy. A healthy smoothie a day can enhance beauty. 

13 - Do Not Cook, But Bake The Potatoes 

When boiled, the potassium contained in potatoes goes into the water; when baked, it gets preserved. And potassium helps remove excess water from the body and reduces swelling. Add garlic to your meals; its antimicrobial properties are truly unique. Garlic also contains selenium, methionine, and glutathione. 

14 - Eat Cocoa 

A teaspoon of cocoa powder will provide you with a dose of flavonoids, antioxidants that improve your complexion. Moreover, there are no side-effects of eating cocoa. It can improve your mood and help to increase beauty. 

15- Drink Kefir 

Don't neglect it! If you're tired of it, whisk it in a blender with some fruit for an amazingly light, healthy, and nutritious breakfast. It adds beauty, health, and a boost of energy if you eat or drink it regularly. 

For Cheerfulness 

16 - Add Chickpeas To Salad 

Chickpeas are rich in complex carbohydrates and protein. To make the chickpeas crispy, take a jar of chickpeas, drain the water and fry in olive oil with salt and pepper. Then place them on a baking sheet and place them in the oven, preheated to 200 degrees, for 30-40 minutes. This will make your salads and vegetable soups more delicious and also help to improve your mood. 

17 - Avoid Alcohol 

If you do not want to spend your life like a sad loner, it is important that you get rid of alcohol. Do not be ashamed to admit that you are addicted to it. Do not delay treatment and get substance abuse prevention treatment before it’s too late. It will help you get back to your normal life again. 

18 - Use Spinach As A Side Dish 

Spinach contains a lot of vitamins A and C, thanks to which the iron contained in red meat gets absorbed better. Moreover, its content can impact serotonin, the hormone of happiness. It can significantly improve the mood of a person. 

Conclusion 

Depending on your goal, you can choose a diet plan. Eating healthy meals helps you stay younger, happier, and longer. All you have to do is to adopt healthy eating habits with these top foods. Stay Healthy!

Money Saving Nutrition Tips Part 2

Enjoy Part 2 of this new 3 Part Series on 

tips for saving money on healthy nutrition!

READ PART 1 FIRST

Educate Yourself on Nutrition

            This crucial tip goes along with the first one of learning to read nutritional labels on foods. This book is an excellent guide to improving your health and nutrition so you are already ahead of the game. That being said, the more legitimate research you do on health and nutrition the better off you will be. Some foods and beverages don’t have nutritional labels. Some products have false or exaggerated advertising and claims listed on them that you shouldn’t believe. Also, new research is always being done in the field of nutrition and you need to stay current or risk making less intelligent decisions on what you eat. Purchasing and reading this book is a fantastic start to your nutrition education but this new field continues to grow and there is always more to learn. Avoid learning your nutrition information from companies that are simply advertising their products or unnatural bodybuilders that have achieved their physiques through illegal drugs. Some reputable sources for you to look into include WebMD, The American Heart Association, The American College of Sports Medicine, and dozens of other academic journals.

Clip Coupons and Check Sales

            You may think clipping coupons is a waste of time, but if you spend a few minutes a week on it the savings will add up! Checking out your grocery store’s flyers also help to find the daily, weekly, or seasonal specials. Signing up for your vendor’s email newsletter or promotions may also provide access to plenty of coupons and savings. Another great method now is signing up for your store’s rewards account where they scan your card on every checkout. This will end up getting you plenty of savings throughout the store and often some additional rewards and cashback. The store gets to know what kind of products you prefer so it can stock up and you get save money. That sounds like a win-win situation to me.

Purchase Goods On Clearance

            Sometimes you can get lucky and the food item that you are looking for is on clearance. This can be for several reasons like the store is overstocked, the packaging is dented, or the item is going to expire in the next month or so. As long as the quality of the item is not in question, I’d say go for it! I once bought a box of cereal that was normally $4 for $1 because the cereal box was dented. The bag on the inside was still sealed and the cereal wasn’t crushed so I bought it for just a quarter of the regular price. Items like that are constantly falling off shelves, being mishandled, or dropped and this can be your ticket to extra savings. There may be a clearance isle or section in your local grocery store and you can ask the manager or a store clerk where it is.

The Water Trick

            This trick works whether you are afraid of over-eating, overspending, or both. Before you go out or face the meal in question, make sure to drink about 16 oz of water beforehand so that you are filled up and your appetite is naturally decreased. You can also fill yourself up with other healthy and low calorie options such as vegetables, whole grains, a whey protein shake, coffee, tea, or other zero calorie beverage. This is an excellent tactic to use before going out to eat, out to a party, or going shopping at the grocery store. Drinking water or eating healthy food is also a much healthier and more natural alternative than taking some of the questionable and expensive appetite suppressant supplements that are out there. Not to mention drinking water is free!

Negotiate Prices

            This strategy really only works with small store or restaurant owners that have the flexibility to make individual deals if they see fit. This obviously won’t work at big box stores and huge chains unless you are a master negotiator. They say that everything is negotiable and food is no exception. Things that may be negotiable include items that the store is overstocked with, food that is slow to sell, freshly made breads or bagels that are a day old, or products that are getting somewhat close to their expiration date. You may be able to negotiate discounts on a large volume order or a cash deal as well. The best place to practice this is at your city or town’s local food market. Learning to haggle will help not only help you save money on your food bill and it’s always a good skill to have.

Get Sponsored

            Do you think only professional athletes get sponsored by food companies, supplement companies, or restaurants? Think again. While you may not be able to finagle a six figure deal with Gatorade, it is definitely possible for sponsorships or partnerships to be created. If you are a member of a local sports team, look into making a deal with a local healthy restaurant. Ask them to provide healthy post-game food in exchange for free publicity or a spot on your uniforms. If you are involved with a church or charitable organization, many supermarkets or restaurants would be happy to help contribute to the cause in one way or another. One of those ways may be providing healthy and nutritious products to those running the charity and those receiving the charitable donations. It can be a win-win situation for everybody involved. There are many other deals and relationships that can create free or discounted nutrition to you and others. It may just might take a little work and persistence to get started but eventually it will pay off big time. While it may not be possible for every person or organization to get a sponsorship, you never know until you try and it never hurts to ask.

Barter

            Sometimes getting food products or nutritional supplements simply requires a trade of services. I know many people that have provided their trade or expertise in exchange for the products of a store, restaurant, or supplement company owner. I’ve provided personal training on occasion for nutritional supplements, as long as the exchange is worthwhile to both parties. Perhaps the store, restaurant, or company owner needs the services you provide but normally couldn’t afford them. They purchase or cook their products at wholesale prices and provide them to you in exchange for your product or service and everybody wins. It’s not rocket science and in many situations it can be the smartest move. You may even get referrals for your quality products or services, increase your income, and then have even more money to invest in your health and fitness!

Read Part 3

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Affordable & Effective Workouts & Nutrition

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Money Saving Nutrition Tips Part 1

I hope you enjoy this new 3-Part Series 

about eating healthier on a budget! 

Learn To Read Food Labels

            This might be the most crucial tip for eating healthier and saving money. If you don’t know how to effectively read the nutritional labels on foods, you are just guessing or poking around in the dark. You need to know the significance of the serving sizes, calorie content, types of fat, types of carbohydrates, amount of protein, and various other nutrients. You ideally want to purchase foods with minimal or no saturated fat, cholesterol, and sugars. You normally want to go for foods with high amounts of fiber, protein, and micronutrients such as vitamins and minerals. Generally, the fewer ingredients that are listed, the better. If the ingredients list reads like a chemistry textbook, chances are the food is not very natural and may have a lot of junk in it that you don’t want to put into your body. Overall, if you don’t know how to read nutritional labels, how will you figure out how to find healthy foods at low prices? This especially comes in handy when you are comparing two similar products so you can purchase the cheaper one. 

Buy In Bulk

            One of the best ways to ensure that you are getting a good price on food is to purchase it in bulk. Obviously the company producing it saves on packaging and you get a discount for the large volume. If there is a food or product that you know you will be consuming a lot of for a long time, purchase it in the largest amounts possible. You of course need to take into consideration if and when the good expires but for many goods that will not be an issue. A lot of companies out there such as BJ’s and Costco offer very large amounts of food and supplements for very low prices. In the case of nutritional supplements, if you purchase very large amounts you may be able to get them at wholesale prices. Some excellent items to buy in bulk include whole grain pasta, brown rice, peanuts, peanut butter, almonds, tuna, sunflower seeds, whole grain cereals, coffee, tea, diet soda, and protein powder. Pretty much anything that doesn’t spoil quickly is fine to buy in bulk. You can also buy relatively large amounts of chicken breasts, grill them all up at once, and then eat them throughout the week.

Shop At Discount Stores

            As I mentioned in the first chapter, I am a huge fan of discount stores such as Wal-Mart, Dollar Tree, BJ’s, Costco, Market Basket, etc for food purchases. Sure, the service and atmosphere is not always as nice as the more expensive stores, but the product is there and it is cheap. You don’t need to go to Whole Foods for an apple when you can buy the same one ten times cheaper at another store. Do you want to pay for ambiance or do you want to pay for food that can help you get in better shape? Purchasing food at a cheaper store does not necessarily mean you will get a lower quality product. Often times, you will be purchasing the same exact product for a lower price at these discount stores. When it comes to fresh meat and produce, you may want to look to a farmer’s market instead or just make sure the product you are purchasing is fresh and high quality. Farmer’s markets usually get their food locally while big discount stores may import their meat and produce from around the globe.

Buy Generic

            Generic or store brand food products are often another great way to save a lot of cash. These companies save money with minimal or no advertising or by producing it in their own factories and the savings are passed to the consumer. Often times, the store brand is the exact same product or has the exact same ingredients as the brand name. The best way to ensure that you are getting the same high quality product is to hold up both products next to each other and read the nutritional information and ingredients. Compare them both and make sure that they match up evenly. I’ve even found many generic products that I like better than the original so it is a win-win situation.

READ PART 2

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Frugal Fitness Lean Breakfast Options

I get questions all the time about what the healthiest breakfast is or what someone should eat when they wake up to help them lose weight but still have energy during the day. While it depends on your dietary preferences and goals, here is one response I provided to a Frugal Fitness fan. 

Your Question:

"Can i get tips to keep body tightened for long time? I would like your professional help in regards to diet. Can i get some tips for breakfast and what should i must consume for breakfast to keep my body lean and tight?"

-Frugal Fitness Facebook Fan & Frugal Fitness TV Subscriber

Frugal Fitness Answer:

Some good questions that I get a lot. As you may have heard a thousand times, breakfast is the most important meal of the day so what you choose can make or break your diet and physique. No matter what I'd recommend that you should opt for lean proteins such as egg whites, lean meats, or whey protein powder. Fruit is usually good in the morning for some simple (but healthy) carbohydrates and antioxidants. A lot of people also like to opt for oatmeal because it provides plenty of fiber and complex carbohydrates for long lasting energy. A cup of coffee or tea can also help jump-start the metabolism but make sure you are also adequately hydrating. So you don't get bored, there are a variety of different shakes, breakfast sandwiches, protein pancakes, whole grain breakfast wraps, omelettes, and much more to help you get and stay lean.

For additional ideas, check out my Free Frugal Recipes page and the official page of The Frugal Diet.

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Frugal Fitness Simple Guide To Macronutrients

What Are Macronutrients?

Macronutrients are simply the sources of calories that we can ingest. These macronutrients include carbohydrates, proteins, fats, and alcohol. A lot of people think that all calories are the same but nothing could be further from the truth. Each macronutrient is broken down and utilized by the body differently. Getting the best types of each macronutrient and the correct ratio of macronutrients will help you improve your health and fitness level greatly.

Carbohydrates:

Carbohydrates are pretty important since they are the main source of energy for your brain and muscles. A diet very low or devoid of carbohydrates may help some people lose a little weight but it will leave a person physically and mentally exhausted. A better and more realistic way is to try and consume more “good carbs” and less junk. Avoid simple sugars from foods such as soda, too much fruit juice, white bread, white rice, cookies, candy, cakes, etc. These simple sugars usually don’t satisfy hunger very well so people keep large amounts of them until they are full. This can be very difficult but you should try to opt for more complex carbs when you can such as whole wheat/grain products, veggies, oatmeal, brown rice, sweet potatoes, Kashi, Total, etc. Subtract the grams of sugar from the grams of total carbohydrates to determine the amount of complex carbohydrates. Complex carbs are excellent sources of fiber as well as other important nutrients and provide long lasting energy. Each gram of carbohydrates provides 4 calories of energy. Fiber does not really provide any calories though because it is not digested significantly by the body and instead simply goes through your digestive system.

Protein:

Proteins, and their amino acid components, are the building blocks of many parts of your body including muscles. Each gram of protein provides 4 calories of energy. Adequate protein intake will help improve muscle recovery, increase metabolism, and increase satiety. Increased muscle recovery and growth will help decrease bodyfat because your muscle tissue is metabolically active and thus burns calories at all times. Foods that are good for this while being low in fat include skim milk, whey/soy/casein protein powder, eggs (especially egg whites), nuts, seeds, chicken, turkey, lean beef, fish (wild Alaskan salmon is the best!), protein bars, beef jerky, fat free cottage cheese, and fat free yogurt, etc. Protein consumed after a workout involving resistance training may also naturally increase levels of growth hormone and testosterone which can be beneficial to your bodyfat levels and physique.

Fats:

Fats should not be avoided like the plague. They are crucial for energy storage, organ protection, performance in aerobic activities, and satiety. Each gram of fat provides a massive 9 calories of energy. However, you do want to avoid saturated fats (red meat, fried foods, butter, cakes, pastries), especially trans fats which cause even more artery clogs and heart disease than regular saturated fats. Foods sold in the United States are now required to display trans fat content due to a 2006 legislation. Most companies have removed it from their foods or reduced it to such small amounts that they don’t legally have to list it on their labels. In New York and many other cities they have also banned it in restaurants! Unsaturated fats, fat that comes mostly from plant sources and is liquid at room temperature, are fine for you and can actually be beneficial to heart health, cholesterol levels, and normal body maintenance. Omega-3 fatty acids are very beneficial for overall health and cholesterol levels. Good sources of fat include eggs, vegetable oils, nuts, sunflower seeds, natural peanut butter, almond butter, salmon, anchovies, mackerel, and flaxseeds.

Alcohol:

While alcohol is technically a macronutrient, it should be an extremely small percentage of your caloric intake. Each gram of alcohol provides 7 calories of energy. Unfortunately, alcohol has almost no beneficial nutrient content and has many detrimental side effects on the body. Dark beers do have some beneficial health properties but not at the expense of the alcohol and carbohydrate content in my opinion. Red wine does have some of the highly-touted antioxidant resveratrol but in my opinion it is not worth the damage from the alcohol. It is highly concentrated in resveratrol but it is not conclusive if 1 glass of red wine gives you enough for significant health improvements. You also would be consuming a lot of simple sugars with each glass of wine which is often combined with a slow metabolism late at night. One alcoholic beverage at night is not going to derail your diet. If you drink one every night or drink a larger quantity, you may be cancelling out a lot of the progress you made from other dietary or exercise improvements.

Take a look at my Free Recipes page and The Frugal Diet eBook to learn more!

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For Any Budget!

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