FitSugar

Cut Costs, Not Nutrition: Part Two

FitSugar — Tue, 22 Jul 2008 12:00:00 -0700

I recently told you about a few tips on how to cut costs at the grocery store while keeping your meals nutritious. And University of Michigan Health System nutritionist Holly Scherer has come up with a few more ways to keep eating healthy and cost effective. They are:

Look for the generic or store brand.
Stock up on nonperishables when they go on sale.
Avoid the temptation of the cookie aisle and the chip aisle. Spend more time in the perimeter of the store, where the fresh products are, and really focus on the fruits, vegetables, lean meats, and the low-fat dairy.
Use coupons, but only for things that you normally would buy, not a lot of high-fat, high-sugar foods.
Cook at home instead of going out to eat.
When you do eat out and you know that a restaurant serves large portions, have them bag half the meal right when they serve it and eat the leftovers for lunch the next day.

What are some of your own tips for eating healthy on a budget?

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Cut Costs, Not Nutrition: Part One

FitSugar — Tue, 08 Jul 2008 08:00:00 -0700

In this time of economic hardships, it's getting harder and harder to put healthy foods on the table every day. It's tempting to just hit the dollar menu at your local fast food stop, but there are simple ways that you can cut costs and still eat healthy. Reuters has consulted with Holly Scherer, a registered dietician at the University of Michigan Health System in Ann Arbor, for a few ways to cut costs but not nutrition. Here are highlights:

Eating in season is one key way to cut your food bill.
Local co-operatives where you trade money or labor in order to reap the benefits of a larger community garden or local farm are another option for fresh fruits and vegetables.
You can save money by planting your own produce and herbs.
When fresh options are too expensive or unavailable, consider frozen and canned fruits and vegetables.

What about the most expensive part of your grocery bill? Protein. There are ways to cut costs there too so read more.

Try simply eating less meat with your meals.
Though the price of eggs has increased, they are still a cheaper source of protein than meat. Beans are another option for adding protein to meals at a low cost.
Less expensive cuts are often less tender, which makes them good choices for meals like stews and casseroles.
Watch for sales so you can purchase preferred cuts at a discount and freeze them for later use.
Buying chicken breasts with the bone and skin on and filleting and skinning them yourself will also save money because the price per pound is lower.

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Tips for Cutting the Cost of Being Healthy

FitSugar — Mon, 23 Jul 2007 07:30:00 -0700

Nothing is more frustrating than the high price of living a healthy lifestyle -- It's just expensive. I have always told myself that the benefits outweigh the cost any day and that I just need to suck it up and move on.

That was until I came across these brilliant tips from iVillage.com on how to cut the cost of healthy foods:

Build flexibility into your diet. Healthy eating becomes more affordable when you bend your diet to fit what is on sale. Planning to buy pea pods only to find that fresh green beans are 50 percent off? It makes sense (and cents) to choose the beans and adjust the meal.
Look for coupons, sales and clearance items. Always keep an eye out for coupons, sales or other specials that can help stretch your budget. Two-for-one offers result in big savings if you enjoy one of the items now and freeze (or store) the other for later. Some supermarkets also slash prices on fresh foods that are nearing the end of their shelf life. Bananas may go on sale as their skins begin to turn even though they are still ripe and delicious. Certain stores also offer discounts on food products for people with frequent shopper cards.

There are a lot more tips, read more

Buy dried beans and peas. Dried beans and peas are just as nutritious as the fresh or canned varieties. While they take longer to prepare, you get a greater volume of chickpeas or kidney beans per dollar when buying the dried variety compared to canned or fresh. Beans and peas also help boost dietary fiber content.
Compare the prices of different brands. Do you typically buy fresh mushrooms sold by Company A? Don’t be afraid to defect over to Company B if you discover a coupon or sale. Also, purchasing store-brand (or “generic”) products almost always will save you money over buying brand-name competitors. This often is true even when you have a coupon for the brand-name product.
Buy in bulk. This usually can result in significant savings. However, it’s important to avoid being penny-wise and pound-foolish. Don’t buy a tub of yogurt if you won’t finish it before the spoilage date. Otherwise, you’ll just end up tossing half the tub – along with your savings – into the garbage.
Buy fruits and vegetables in season. Fresh fruits and vegetables are one of life’s true joys, a product that actually goes down in price as the quality goes up. Produce that is in season is almost always tastier and cheaper at the peak of the harvest. So, try to buy apples between September and May, oranges from November to June and cucumbers from May to August. If an item is not in season, it is often cheaper to purchase frozen or canned versions of the food. Just keep in mind that canned fruits may be higher in sugar, just as canned vegetables often have high sodium content. If you buy canned products, look for those canned in water or with low-sugar or low-sodium alternatives.
Cut back on meals in restaurants and purchasing convenience foods. We often fret over the cost of buying healthy foods, but think nothing of spending $5 each week on espresso and pastries at a favorite coffee shop. How many of us balk at the price of out-of-season tomatoes, only to drop $40 or more each month ordering take-out lunches? Cutting back on these costs can free up money to be spent on healthier alternatives. Skip the coffee shop and brew your own java. Or, make your own turkey sandwich for a fraction of what the deli charges.

Would a Tax on Soda Make You Drink Less?

FitSugar — Fri, 18 Sep 2009 04:30:32 -0700

America's soda obsession is believed to contribute to our issue of obesity. New York City is fighting back with its Don't Drink Yourself Fat ad campaign, but public health leaders want to do more.

For a while now, there's been talk about issuing a soda tax to reduce the consumption of calorie-loaded beverages including sodas, sugary fruit drinks, and energy drinks, to help lower the rate of obesity. The extra money made would help contribute to paying off healthcare costs.

The soda tax debate has been going on for a while. Those in support think anything that discourages people from buying soda will help Americans cut down. Those against it think that a simple soda tax won't stop people from drinking soda since you can't change people's taste buds. They feel that educating people about healthier choices would be more effective, since a soda tax may just push people to opt for other unhealthy choices. Another good point is that soda isn't the only food that contributes to obesity. What about fast food, candy bars, and desserts? Will those be taxed as well?

This soda tax is far from approval, but could very well happen - in a recent Kaiser Family Foundation poll, 53 percent of people were in favor of the soda tax. So tell me . . .

Recession Stress Takes Its Toll on Your Teeth

FitSugar — Thu, 04 Jun 2009 08:00:00 -0700

The jaw is no stranger to stress, and reports of clenched jaws and teeth grinding are up.

Our country's economic woes are taking a toll on our teeth and more and more folks are clenching their jaws. Known scientifically as bruxism, clenching your jaw and grinding your teeth in your sleep can lead to serious dental damage: cracked teeth due to premature wearing of your chompers. No wonder the dental industry is growing during the recession. If you suffer from bruxism, you can recession-proof your smile with a mouth guard, and it is best to get one that is fabricated by your dentist to fit your mouth. While the $200 to $400 cost of a mouth guard may seem pricey, they are considerably cheaper than dental crowns used to cover cracked teeth.

Aside from the economic stress, which we can't really control, other factors that contribute to nocturnally clenching your jaw are in your power to change. Alcohol, caffeine, smoking, and poor sleep habits can all contribute to the problem. So cut back on your vices, and work on creating better sleep habits.

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Relax Already: Get a $50 Full-Service Spa Treatment

FitSugar — Mon, 13 Apr 2009 16:35:00 -0700

Spa Week could not have come at a better time. My sore muscles have been screaming for a soothing massage, but I've been trying to spend less, which means cutting back on unnecessary expenses. It's tough to justify spending the cost of a new pair of running shoes on a 60-minute treatment , but spa week offers the opportunity to recession proof your relaxation needs and wants.

From April 13-19, spas around the country are presenting various full-length treatments for $50. Whether you're in need of a little pampering TLC or could use a treatment that works out your stress-induced kinks, take advantage of the awesome opportunity to book an appointment without the guilt. There are 550 participating spas, so take a peek at the Spa Week website to find a spot near you.

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High Cost of Good Nutrition

FitSugar — Mon, 30 Mar 2009 03:00:00 -0700

While the recession is affecting many wallets in America, did you know that cutting back on the cost of food doesn't necessarily mean cutting calories? Nutrient rich foods are generally more expensive. The LA Times reports that "sugar in fresh raspberries is 100 times more expensive per calorie than table sugar." There is no argument that raspberries, chock full of fiber, vitamins, and phytonutrients are healthier than table sugar. But as the price of cheap food declines, we buy more of it, and cheaper foods are generally higher in calories and lower in calories.

Here's another statistic to chew on: between 2004 and 2006, the prices of very-high-calorie foods dropped by an average of 1.8 percent, while the prices of very-low-calorie foods went up by an average of 19.5 percent. However, we are spending less on food than the previous year.

To see how our restaurant habits have changed, read more.

When it comes to eating out, we are changing our habits as well. A survey from September 2008 found that Americans are eating out less, ordering less when they do eat at a restaurant, and eating at less expensive restaurants. It is unsurprising that folks are also eating leftovers, packing lunches, and choosing tap water over soda, which is a healthy change I can support. For details on these stats, read this LA Times article. But before you do, tell me has the recession affected your nutrition?

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5 Things About Asparagus

FitSugar — Thu, 02 Apr 2009 03:30:00 -0700

Spring has sprung, and with it come delicious vegetables that cost less in-season. Asparagus is one of these farm-stand deals that's versatile and nutritious - I like to roast or steam it as a dinner side, cut it up for salads, and use it for crudités platter. Learn more about the green spears sold in bundles by checking out these five things.

Edible asparagus comes in three colors: green, white (milder flavor), and purple (fruitier flavor). Take advantage of the variety for a gorgeous medley.
The vegetable is an excellent source for several nutrients, including but not limited to vitamins K, C, A, folate, and potassium.
Because it contains high levels of folate (the naturally occurring folic acid), asparagus promotes a healthy cardiovascular system. Just one serving provides nearly 66 percent of the daily recommended intake of folate.

To see two more things about asparagus, read more.

As a natural diuretic, asparagus has been consumed for inflammation-related issues such as menstrual bloating and arthritis.
Eating asparagus causes funny smelling urine for some people, which is a harmless effect of the body digesting the vegetable's sulfur compound.

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Trials, Tribulations, and Rewards of Insulin Pump Therapy

FitSugar — Fri, 27 Feb 2009 08:00:00 -0800

Two months ago, a good friend of mine went on an insulin pump after living with type 1 diabetes for 20 years. Needless to say, it's a big transition. I asked her to share her experiences, and here she tells us woman to woman what to expect - from getting it on to fashion choices - when switching from daily injections to an insulin pump.

While I've resisted switching from syringes to an insulin pump for the past five years, the fact that my husband and I would like to have children finally convinced me to make the switch. Plus, as someone who was on intensive insulin therapy, I was giving myself five or more shots a day, and had the stomach bruises to prove it. Even though I have very good control of my disease, all of my doctors encouraged me to get on the pump before getting knocked up.

Overall, I am absolutely thrilled to be on the insulin pump . . . now. The first month of use was pretty rough. Low points included an accidental infusion set, which sent my bloodsugar level to 584 when it is normally 90 to 140, hooking my catheter on doorknobs (extremely painful), and a lot of issues with how the heck to wear this thing.

To see my top considerations about and reasons for going on an insulin pump, read more.

Be prepared to fight tooth and nail with your insurance company. This piece of equipment costs between $5,000 and $6,000, so if your insurance company covers part of the cost (mine covered 90 percent), you're going to have to be diligent about contacting them to keep things on track.
You will likely be miserable for the first month. The longer you are on syringes (like I was), the harder it will be for you to adjust to having something on your body constantly. Hang in there, though. You will get through it, and eventually you will absolutely love your new diabetic therapy.
This is absolutely essential for diabetic women. Women have to deal with more diabetic wonkiness due to hormonal cycles (my bloodsugars fluctuate a lot right before my period), so insulin pump therapy is perfect for us ladies. Also, this is a great way to ensure that you'll have a healthy pregnancy. Go on the pump before you get pregnant, if possible, because a month of adjustment time is a lot harder when you're a few weeks pregnant, on both you and your little one.
You can eliminate the "dawn effect." Since I was first diagnosed, I've had the "dawn effect," which means that my bloodsugar tends to go up in the middle of the night and correcting the insulin levels with syringes is very difficult. But I have virtually eliminated the dawn effect since going on the pump, as I can program different basal rates to counteract the creeping rise in bloodsugar.
You'll have to get creative with your wardrobe. I'm a big fan of dresses with pockets, and cutting a hole in one pocket and sewing the edges so they don't fray has allowed me to string my catheter tubing through the pocket, and keep my pump in my pocket. I've also sewn little pouches/pockets on the interiors of pocketless skirts and pants.
Not getting a pump for aesthetic reasons is just silly. I resisted going on the pump for years for aesthetic reasons: I was afraid that it would look weird with a swimsuit, or it would mark me as a diabetic to the rest of the world. The truth is, hardly anyone is going to notice it, even if it's clipped onto your belt. As for the swimsuit, I place the infusion set high on my abdomen, and it isn't noticeable at all under my one-piece halter suit.
Adjustable insulin rates mean you're going to be physically healthier. If you care at all about your long-term health, you need to consider going on the pump. It helps keep bloodsugar levels consistently lower, which lowers the chances of developing long-term complications such as retinopathy, which can lead to blindness, or neuropathy, which can lead to amputation.
This will not affect your sex life, except for the better. First things first: When you have sex, you detach your insulin pump, so the only thing you have to deal with is your infusion set. Initially, I was self-conscious about having the infusion set on my body, and my partner was afraid that he would pull it off when he touched my back or my stomach. We both got over this issue pretty darn quickly, and now, since my bloodsugars are under such amazing control, we don't have to worry about low bloodsugars or high bloodsugars affecting our sex life, which has only made things better between the sheets.
You're going to feel emotionally better on the pump. With tighter bloodsugar control, you'll be less likely to feel disoriented, woozy, or sleepy due to fluctuating sugar levels. This in turn has made my entire life better, including my moods, which used to dip and spike with my bloodsugars.
You may be more motivated to get active. While I've always been active, my pump has encouraged me to exercise even more. I love that I can dial down my basal rate (the tiny amount of insulin delivered hourly to maintain my bloodsugar level) to account for my increased activity level.

3 Cheap and Natural Meat Substitutes

FitSugar — Mon, 16 Mar 2009 03:00:00 -0700

Whether you're trying to incorporate more vegetables in your diet or cut down your grocery bill, replacing meat a couple nights a week can help you accomplish both goals. Here are three inexpensive meat substitutes that don't include the often-polarizing tofu.

Eggplant: This purple veggie has a solid, meaty texture compared to other vegetables and is a tasty centerpiece for dishes like baked eggplant parmesan or a complement to stir-fry and pasta recipes. Eggplant is nutritious to boot, packing in fiber, antioxidants, B vitamins, and potassium.

To see two more meat substitutes, read more.

Mushrooms: If it's cost you're focused on, opt for button mushrooms to get the most nutritional bang for your buck. Mushrooms are extremely versatile and can be ideal substitutes in burgers (make a portobello burger or veggie burgers with mushrooms as a base), enchiladas, casseroles, and more, as they tend to take on the flavors of whatever else is in the recipe.
Beans: Full of protein and fiber, beans are an extremely inexpensive meat substitute. Use them in chilis, salads, and soups to make any vegetarian meal a bit heartier.

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