Eating "clean" on budget

I realized recently, that I sort of abandoned this blog. But, healthy eating and fitness continues to be important to me, even if I do occasionally fall of the bandwagon sometimes.  So, I've decided to come back and try again. Hopefully, I'll manage at least a weekly update.

For 2013 I have chosen to break my new years resolutions in 12 - one for each month. In February I decided to cut out all foods from a box. If you've seen any before/after picture or heard anyone talk about weight loss and healthy eating they usually say they "eat clean." For many this just means picking the whole food over the processed food, choosing lean proteins over the fatty greasy ones, and skipping the fried foods.

Of course this begs the question - how do I afford the grocery bill to make all my own food?
You've probably heard the excuses - Fast food is cheaper than real food, or that a bag of Doritos is cheaper than a bag of produce (and depending on the time of year or type of produce, this could be true, but that's no excuse to throw in the towel).  But in many cases these are just myths. Check out this comparison:

Fast food for a family of four, vs. a home made meal for four.
The last one would be even cheaper if those beans were vegetarian!

Clearly, when feeding a family it's cheaper. And with a little planning, and some food storage containers, even clean eating for one can be cheaper.

Tip #1) Buy in Bulk You can save money buying more at once. A bag of dried beans is much cheaper than buying them canned. Cooked in your, you don't even need to pre-soak. Dried goods like oatmeal, flour, and whole grains likequinoa might come in a box, but they still fit the whole food rule and you'll like find them cheaper in bulk. If there is a particular item you know you eat often, or that you can preserve, some items do come in "bulk" in the produce section. Bags of onions, potatoes, apples, celery, and carrots can all be found in the produce section and quite often if you compare them to the per pound price they will be cheaper. Personally, this is how I buy my apples if I can find them. And I will typically cut up and freeze produce for use later if I don't think I can eat it before it spoils.

Tip #2) Buy fresh produce in season Sure it would be nice to have blueberries in my oatmeal every morning year round, but blueberries aren't in season year round in the mid-west where I live. In the dead of winter those blueberries are being imported which means they the price increased.  It might also be a great way to try different fruits or vegetables you wouldn't have considered before.  Still, you'll want to compare prices because sometimes a fruit or vegetable might be in season, but if there was a particularly bad harvest (like last fall's apples, or 2011's pumpkins), it won't matter. Scarcity will make the price soar.  But, what happens when the only thing in season near you is a Christmas tree?

Tip #3) Check out the freezer section. It's true, we are once again in the it's in a package territory, but frozen fruits and vegetables are just as nutritious as it's fresh counter part, and it didn't lose nutrients as it ripened on the trip to your grocery store. When it comes to eating clean though, make sure you're buying just the produce and not the fruit steeped in sugar, or the veggies covered in low-cal fuax-butter sauce. The point of eating clean is stay away from all those chemicals and additives.

Tip #4) Check the paper for coupons or weekly specials It's true, you won't find too many coupons for the fresh produce aisle. But your grocery store may be printing out $3 off your next purchase coupons that you're leaving behind at the self-check out. Take a minute to look at the grocery store's weekly ad and you may notice some of the produce you like going on sale. If it's an option for your busy schedule, you can also try to comparison shop - check the ads for the grocery stores near you and hit up different ones for different deals. Or, find out when your grocery store puts their produce on "manager's special" and shop on that day.  Once an item is close to it's "sell buy" date the store will usually put it on sale. I routinely find bagged salads, or packages of pre-cut fruits and vegetables on manager specials. These items are usually too expensive for me to buy, but they are convenient and if I eat them with in the next few days, I don't worry about that pesky "sell buy date." For my store mark downs happen on Wednesday, and sometimes I can snag them early by shopping on Tuesday night.

Tip #5 Know your basic buying healthy guides - shop the perimiter of the store and avoid the junk food in the middle aisles. Don't go to the store hungry you'll have less will power and your body will tell you to load your cart with high sugar, high fat items because it wants energy now! Make a list and stick to it.


When clean eating means going Organic 

Fore some people the term "clean" not only refers to whole foods, but to organic whole foods. When trying to decide which produce you should buy organic think about whether or not you'll eat the skin. The skin is where all those pesticides and herbicides that are sprayed on your food are going to be. If you're going to eat the skin you'll want to buy organic.  If you are cutting through the skin instead of peeling it (avocado vs. banana) it's important to wash the non-organic well first preventing your knife from carrying those chemicals through the food.

You can also check out the Environmental Working Group's list of the most and least important foods to buy organic, so you can spend your hard earned cash wisely.

http://www.ewg.org/foodnews/summary/

Couch to 5K running app

Running is one of my favorite exercises. I know not too many people who see exercise as a necessary evil to burn calories will say this. And I should say that I prefer running outdoors over running a track or treadmill. I can't really explain it except to say it's a bit like Zen time for me. Where I can zone out and think about what's going on in my life.

I began running around 2004 when a guy who I thought I was dating told me he was spending the weekend with his girlfriend - he was single when I met him (whatever, he married her, and I have the most wonderful boyfriend  that I could ever hope for now) - and I felt the need to work out my feelings. Once I was over feeling bad though, I stopped running. Until my next heart break which coincided with my need to lose weight. A year long relationship ended with me about 25-30lbs over weight (depending on where you put my bmi).

I began running again. It was winter at this point so I hopped on the treadmill. I didn't really know what I was doing, so I just ran.  I started out running 5mph, and slowly increased it until I could manage a 6 or 6.2 for a full 30 minutes. I did it incrimentally.  Some days I would do alternating cycles of run/walk others I would run a mile, walk a mile and repeat. Other times I would try to beat my longest run - if I could go 10 minutes with out needing to walk, I'd try again for 12 minutes etc. Eventually I started playing around with inclines and speeds when doing run/walk cycles.

Fast forward to now, where I am a little bit out of shape (back in a happy relationship!) with a few pounds to lose (5-10). For the last year or so (at least since februrary) I have been focused on exercise dvds, particularly those by Jillian Michaels and the Biggest Loser, which are really a mix of cardio and strength training with the emphasis on strength. I think this is great if you have a lot of weight to lose, because just moving is like cardio when someone is obese. But, I noticed that my progression is not where I want it to be, and here I am needing to up my cardio. So I am ready to really focus on my running.

The other day Amazon.com was offering a free app for their digital deal of the day - Couch to 5K pro (or C25Kpro). I already own the free version C25K lite. And it's pretty good. Basically it is a running program for the absolute beginner with 20 minute runs w/ 5 minute warm up and cool downs 3 times a week. It begins with very short run times alternating with slightly longer walk times and over time it increases your run time and decreases your walk time. Eventually you are running the whole 30 minutes (I believe it eliminates the w.u. and c.d.). Now, is that really a 5K? Maybe if you're a decent runner consistently running 6mph, but probably not if you really did start this with no prior experience. But, that's not really the point. The point is the achievement of running for 30 minutes.

C25K pro and lite basically work the same way.

You pick your workout starting at week 1 day 1, and progress from there. Lite will give you a tone for starting and stopping your run/walks. It's up to you to know which you are on. It also claims to not support using the app and listening to music at the same time. But I got it to work, by choosing my music first then going to the app. The Pro version has a mechanical voice that tells you to start and stop. She says things like "great job, get ready to walk" and "that's it you're done." She's not overly encouraging, but it's a little nicer than the tone. It also allows you to start the app and then choose music from with in the app.

My boyfriend asked me over the weekend, why I use the program, when I could easily just run until I am tired, walk, and do it over again. The reason I like it, is first, the visual. those green stripes say I am making progress. When I complete a workout it turns green telling me I've progressed. And second, The varying running/walk times also means that I can really go all out on my runs, push myself to go a little faster because I know I only have to do it for a limited time.

C25K pro is $2 from Amazon App Store or Droid Market. C25K is free.

Apple Peanut butter Oatmeal

Everybody knows what a great snack apples spread with peanut butter is and that inspired me to make my Apple Peanut butter Oatmeal for breakfast last week. It even made a great easy lunch (just heat in the microwave) when I need something healthy to put in my lunch bag this week. It is a HUGE portion that leaves me feeling full and not hungry for at least 4 hours, when I may be ready for a light snack of fruit.

Ingredients:

1/4 to 1/2 C dry oatmeal (I like rolled oats or "old fashioned" whole oats)
water according to package
Milk or non-dairy substitute (I use unsweetened vanilla almond milk)
1 TBSP Apple butter, or 2 TBSP Apple sauce
1-2 TBSP peanut butter (or other nut butter, I use Trader Joe's almond butter w/ roasted flax seeds)

Directions:
Cook oatmeal per the container's directions.

When fully cooked, stir in milk or non-dairy version, to reach desired consistency. If you prefer dryer oatmeal, you can skip this step.  Stir in peanut butter until thoroughly combined.  Spread apple butter across the top and Enjoy!

 For added decadence use a dash of cinnamon and/or pumpkin pie spice when stirring in milk.

Calorie count my version: 3/4 C cooked oatmeal (150) + 1/2 C almond milk (20) + 1 T apple butter (35) + 1 T almond butter (100) = 305 calories
Check your containers for calorie counts.

Hints: Make 1 1/2 C dry oatmeal per package directions w/ a dash of cinnamon or pumpkin pie spice in the water. Cook until close to done (should still be pretty wet, but cooked), allow to cool, and then store in the refrigerator - makes 3 cups of oatmeal enough for four 3/4C breakfasts - just heat one serving in the microwave and add the stir-ins.

(sorry, I don't have a picture for this yet. The next time I make it I will take one!)

Sweet and Spicy Popcorn

I came up with this last night, when I was looking for an evening snack that was guilt-free, but satisfying.

Air popped popcorn is a really great snack if you want something crunchy with out all of fat of microwave popcorn, or chips. Pretzels might be another way to go, but they are usually really salty. Too much sodium can make your body hold on to water under your skin, giving the impression that you've gained weight, and probably making you feel pretty uncomfortable and bloated.

So, since I wanted something crunchy and snacky, but with out the salt, I came up with "Sweet and Spicy" popcorn.

Air pop popcorn - 2 TBSP unpopped (4 cups popped) = 124 calories
2 Stevia packets (or which ever 0 cal sweetener you like) = 0 calories
generous sprinkling of cinnamon = 0 calories
A few seconds spray of 0 cal pam = 15-22 calories

Pop your popcorn, while hot give it a couple shots of pam - once on top, shake and once again.  The sprinkle with sweetener and cinnamon. You may want to spray the popcorn again just to get the sweet spicy mix to stay on, but don't over do it. There are approximately 7 calories per 1 second spray of "0 calorie" Pam - the same is true of "I can't believe it's not butter spray." There is actually 20 calories and 2 grams of fat in 25 sprays - that's almost a calorie a spritz!

Note: some of your spice mix will fall to the bottom of the bowl, that's okay, you should still get plenty on the actual popcorn.

And if you don't have a fancy air popper - put your kernels in a brown paper lunch bag twist to close and microwave until you hear only 1 pop per second.

Portion Size

It's really important when speaking about moderation to understand portion size. The chart below shows for 100 calories the amount of healthy food you get compared to some other typical snack options. So when you are thinking of having those candy bars and chips, make sure you know how many calories you're getting. Maybe you'll want to reach for some fruit instead.

Source: healthyfitandtoned.tumblr.com via Ashley on Pinterest

Blueberry Pie Pancakes

Or blackberry, or strawberry!

I got the recipe for this off of Chocolate Covered Katie.com. I have put my calorie counts (based on my food labels, yours might be different) in parentheses next to the ingredient.

Blueberry Pie Pancakes
(Serves 1)

• 1/2 cup blueberries (20)
• 1/3 cup flour (ww pastry -147 )
• 2 T rolled oats (38)
• 1/2 tsp cinnamon
• 2/3 tsp baking powder
• 1/8 tsp salt
• 1/2 tsp pure vanilla extract
• 1 T sugar or 1 packet stevia (omit if you don’t want sweet pancakes) (0-15 depending)
• 1/3 cup nondairy milk (30 - blue diamond almond milk)
• If you don’t like the taste of fat-free pancakes, add 1 T oil or vegan butter, and reduce milk by that amount

Combine dry ingredients in a bowl, then add wet. Mix, but don’t over mix. Cook on an oiled (or sprayed) pan, on low-medium, flipping each pancake once.

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Here are my fruit pie pancakes - blackberry, blueberry, and strawberry. Strawberry was my first fave, followed by blackberry, and blueberry oddly my least fave of the bunch.

Here, because I did 3 different "flavors" I didn't fold the fruit into the batter, just placed the berries on top. It didn't work too well. The batter is so thick the fruit doesn't sink like regular pancakes. Next time I will either add more moisture, choose only 1 berry to mix in, or work in batches and mix each fruit pancake separate.

Cooking in the pan.

All cooked and smeared with peanut butter

Chocolate Covered Katie

I love the website Chocolate Covered Katie. She is a vegan and does a lot of baking (baked goods are my weakness) so many of her recipes come out healthier and lower calories than their original versions. Sometimes healthier is a relative term. If using whole wheat pastry flour you get alot of fiber and vitamins, but using coconut oil adds fat. So depending on your personal diet concerns (I won't judge!) you can use her recipes, follow my variations, or make alterations to suit your own tastes. There are a ton more recipes (her pancakes are the bomb too!) on her website. These are just two that I've made and really enjoy.

The following recipes adapted from Chocolate Covered Katie.Com. Italics indicate my variations


“Not Guilty” Chocolate-Chip Cookies

(makes 9-15 cookies)

t= teaspoon, T=tablespoon, C=cup

* 1/3 C plus 1/4 C flour (I used Whole Wheat Pastry Flour)
* 1/8 t salt
* 1/4 t baking soda (not baking powder)
* 2T to 1/3 cup chocolate chips, depending on your preference (I used 3 TBS organic dark choc)
* 2T brown sugar (do not omit or sub with white) (20g)
* 1T plus 2tsp white sugar (If you have no sweet tooth, like Katie, you can omit) (21g) (I did not use it, and I do have a very big sweet tooth)
* 1/2 t vanilla extract
* 1T vegetable oil (or pre-melted margarine) (12g) (I used the pre-melted margarine because it used less than a T oil and had less calories - 70 for a solid tablespoon.)
* 3T nondairy milk, or more if needed (feel free to switch proportions of milk and oil) (45g) (I used a little more than 3 T of almond milk)

Preheat the oven to 375 degrees. Mix your dry ingredients, then add in wet. Form cookies (i.e. smoosh them down. I didn't do this and I ended up with muffin tops, not cookies. These don't spread like a normal cookie) and bake 6-8 minutes. Take out when still underdone–they’ll continue to cook while cooling, and so you don’t want them to get hard.


I made 8 good sized portions and with my ingredients - check your labels! - I got 50 cal out of each. If I do it again, I will make 10 smaller cookies.


Single Lady Cupcake/ Microwave Mug Cake

(makes just one cupcake)

* 3T flour (30g) (I use whole wheat pastry and end up with muffin like consistancy)
* heaping 1/16th t salt
* 1T applesauce, oil, pre-melted vegan butter, or a combo (Katie like coconut oil, I use the applesauce because it is fat free)
* 1T plus 1 t liquid (I use almond milk)
* 1/4 t vanilla extract
* 1/4 t baking powder
* Sweetener (Katie recommends 1 to 1 1/2 T sugar for a sweet tooth. I use 1 packet of Stevia. Using more than one packet gives it a weird after taste. You could use splenda if natural isn't your thing. Or Agave nectar if it is. If you use liquid sweetener like agave use less liquid above).

Directions: Preheat the oven to 330 degrees. Mix the ingredients and pour into an oiled (or sprayed) muffin pan. Smooth top of batter. Cook for 12-15ish minutes.



Microwave Directions: Spray the inside of a small (tea size) mug with cooking spray and microwave 60-90 seconds. It will rise! don't freak out. Test with a toothpick after 60 seconds. It is done when it comes out clean.