Optimal nutrition on a budget

Optimal nutrition on a budget

Here are some tips to optimal nutrition on a budget:

1. Stick to the perimeter of the grocery store. Protein, fresh fruits and vegetables are much cheaper and healthier than the packaged goods in the middle. Packaged foods also tend to contain preservatives, and extra salt & sugar in order to make it last longer on a shelf.

2. Stick to Organic for mainly the “Dirty Dozen”.
Produce such as strawberries, celery, spinach, cherries, tomatoes, sweet bell peppers, apples, nectarines, peaches, grapes, cherry tomatoes & cucumbers have been proven to contain a higher amount of pesticide residue.

3. Another great tip if you’re trying to save money is to rotate buying Organic versus Conventional. That way your body never gets too much of one thing.

4. Buy produce according to what’s on sale and in season. Buy extra and freeze it to have on hand for later.

5. Keep an eye out for grocery store sales and meal plan around that. Meal prep is key to making the most out of each item you buy. Often times, things are wasted because there was no plan for it. If you make salmon & roasted veggies one night maybe have it on a salad for lunch the next day or over brown rice pasta for dinner. Buy things with options in mind.

6. Pack your lunch instead of eating out. If you planned right you could spend $5 on meals for your whole day. You could spend $7-$10 just eating out at lunch, not to mention the added sodium.

Eating healthy doesn’t have to be expensive. It just takes a little thought and planning. But it’s worth it to keep your body functioning at its absolute best!

Mix Up Your Workout

Mix Up Your Workout

personal trainers exercising

Are you feeling the need to mix up your workout? Keeping the same routine for a few weeks in a row can lead to a decrease in results. Find out 10 ways to change up your workout…

1. Take the stairs, 2 at a time.

2. Decrease your reps and increase your weight.

3. Increase your reps and decrease your weight.

4. Workout with a friend to increase motivation.

5. Add incline to your treadmill run, or run sprints.

6. Try your exercises on a balancing board or ball.

7. Try a spin, kickboxing, or yoga class.

8. Actively stretch for 30 minutes after each workout.

9. Incorporate a medicine ball or stretch bands into your workout.

10. Hire a personal trainer to push you to another level.

What is Casein?

What is Casein?


Casein is the main protein in milk (solid form) and in cheese. It is used in processed foods and in adhesives, paints, and other industrial products. Peptides from gluten [gliadorphin] and casein [casomorphin] are believed to cause a reaction with opiate receptors in the brain. On a smaller level, this reaction is believed to mirror the effects of opiate drugs like heroin and morphine.

When eliminating dairy from your diet, it is important that you add adequate calcium and vitamin D back into your diet in the form of fortified milk substitutes or acceptable vitamin and mineral supplements.

Here are foods that contain casein and their casein free substitutes:

Foods with Casein

  • Butter
  • Cheese
  • Cream
  • Cream Soups and Vegetables
  • Custard
  • Half and Half
  • Ice Cream
  • Ice Milk
  • Milk
  • Puddings
  • Sherbet
  • Soup Bases
  • Sour Cream
  • Whey
  • White or Milk Chocolate
  • Yogurt


Foods that might contain Casein

  • Artificial Flavorings
  • Cosmetics
  • Dairy-Free Cheese (most brands)
  • Dairy-Free that contains caseinate
  • Ghee
  • Lactic Acid
  • Lunch Meats

Omega 3 Fatty Acids

Omega 3 Fatty Acids

omega 3 fatty acids

Get your Omega 3’s! Don’t just rely on your multivitamin. Make sure you’re getting up to and no more than 3 grams of Omega-3 fatty acids per day from food. It has numerous health benefits such as lowering cholesterol and triglyceride levels, reducing coronary heart disease and fighting memory loss. And in women who are pregnant it can promote your baby’s brain development. Incorporate Omega-3 rich foods, like fish or flaxseed into your diet today.

Omega 3 and Omega 9 are the essential fatty acids every living cell in the body needs for good health . The body does not produce these fatty acids naturally, therefore they must be supplied through one’s diet. Some great sources are flaxseed, hemp, pumpkin seeds, dark leafy green vegetables, salmon, cod, orange roughy, and red snapper. They are vital in the reproduction of new cells. They also help treat many disorders, reduce blood pressure, help prevent arthritis, improve skin and hair, and lower the risk of blood clot formation. Omega fatty acids are necessary for the development of the brain. A brain deficient in these fatty acids can can suffer the reduced ability to recall and retain information.

It is crucial to have the right balance of fatty acids in your diet. Unfortunately, the Western diet is extremely lopsided overloading in Omega 6 and deficient in Omega 3. Omega 3 is more difficult to get from natural foods based on fewer sources. In addition, food manufacturers increase the shelf life of current foods by replacing the Omega 3 oils with hydrogenated oil fats. These hydrogenated fats, also know as “trans fats”, increase damage to cell membranes and enzymes, while also increasing inflammation and the aging process. It is estimated that they are in 75% of our Western foods.

10 Anti-Aging Foods

Why Your Weight Doesn’t Mean Your Fat?

Why Your Weight Doesn’t Mean Your Fat?

skeletal muscle

Fitness experts agree that most people rely on their bathroom scales to determine their fitness level. They also believe that the vast majority of active dieters have weight loss as their primary goal. The problem with this, and any doctor or personal trainer will confirm, is that weight alone isn’t the proper gauge to focus on.

Many people begin exercising and dieting with energy and commitment, but find out a few weeks later that they haven’t lost weight, some even gain weight. Unfortunately this is when most people quit there workout regimens. What is actually happening with their bodies, is they’re losing fat and gaining muscle. This combination would result in very little weight change. What you should do is focus more on how you feel and how your clothes fit. You can also check your body-fat percentage. This can be done at any fitness center or health club.