Why Should Only Rich People Be Healthy?

I am loving this book.

How many times have you avoided doing something good for yourself and cited a lack of money as a reason?  I know I’ve used the argument plenty of times.  “I can’t lose weight – Weight Watchers and gym memberships cost a fortune.”  “Who can afford to eat healthy?  Have you seen the prices on produce lately?”  “I can’t make time to work out.  I have to work full time and take care of the kids.”  Feel free to add your own.

As you know, I’ve taken the weight issue in hand and decided to make this thing work.  No, I can’t afford one-on-one sessions with a health guru, and yes, Weight Watchers is definitely out of my budget.  The heck with it. 

As of today, I’m down 7.5 pounds since Christmas.  Not too shabby, right?  What am I using?  A book I purchased for 12.99 and a free website.  I have a free membership to the Y courtesy of the CCORS program, but even if I didn’t, the apartment complex has a gym, I have a car to drive to Seward Park, a number of DVDs and a whole library of workouts of Netflix. 

Has food been more expensive?  Nope, I’m spending less on groceries now than before.  Funny how a bag of oranges costs the same as my favorite brand of potato chips.  I can buy the chips without even thinking about it, but I complain about the cost of the oranges.  When I’m not making all the impulsive junk food purchases, the bill goes down.  Strange, how that works!

Okay, so how about this book?  Why did I spend anything at all when so much information is out there for free?  The book is Full-Filled by Renee Stephens.  I found Ms. Stephens through her podcasts (free, by the way).  She has over 200 podcasts available for free on her website.  They are also available through iTunes.  What makes this book so special?  There’s not a word in it about how to count calories or how many times you should exercise in a week and for how long.  So many of us who struggle with our weight struggle with a lot of inner baggage as well, and that’s what the book addresses.  Her words are powerful.  She has taken the essence of the podcasts and condensed it into a workbook.  I can’t believe how much I’ve already gotten out of it.  If you can’t get the book right now, see if it’s available at the library (request it if it isn’t) or start listening to the podcasts.  Good stuff.

The website I’m using is LoseIt.com.  There’s plenty of other excellent free websites out there… SparkPeople and MyFitnessPal come to mind.  SparkPeople has many of the same tools as Weight Watchers Online (except that it’s free).  I found it too cluttered.  It demanded too much of my time and the emails were tiresome.  I haven’t tried MyFitnessPal, but I’ve heard really good things about it from people who have.  I like LoseIt because it’s simple, without too many frills.  It helps me track calories in and calories out, tells me how many calories to shoot for each day, gives me reports and breakdowns if I want them (without shoving them in my face) and has a great network of supportive people.

Speaking of support, I’ve been getting the most support from my friends and family through Facebook and emails, and those are completely free. 

What’s your best cheap/free way to stay healthy?

This Week’s Meal Plan

Trying out some new tastes this week.
Image by digitalart

Continuing with the theme of using whole foods and a minimum of processed ingredients, I worked out a plan with some new tastes for our family to try and some old favorites that always go over well.  I was able to replace the nasty chicken with 2.49 a pound chicken from Fred Meyer. Not the best price in the world, but I didn’t have a lot of choice in the matter.  What a hassle!

Here’s the plan.  I’ve linked recipes available on the internet, and I’ll create a separate post for the ones that aren't available.

Saturday (last night) – Orange Chicken with Bulgur   This was sooo good.  I was worried that the chicken might be too “orange-y” (I’m not a big fan of fruit-flavored meats, although I know some folks are).  It turned out fantastic.  The meat had just a hint of orange, and the juice created a nice caramelization on the chicken.  I don’t think I’ve ever made bulgur before, but after this, I will definitely make it again.  It was cheap (1.99 a pound in the bulk bin at FM, and 1 cup made more than we could possibly eat), filling, tasty and the kids scarfed it down.  In this recipe, it was mixed with grape tomatoes and kalamata olives (drooool) and a bit of olive oil.  Oh, and we had enough chicken that Gavin was able to wrap some up for his lunch later this week.

Sunday – Crockpot Pork Pot Roast  This is a recipe from Cheap, Fast, Good by Beverly Mills and Alicia Ross.  It’s one of our favorite cookbooks, but not all of the recipes are exactly healthy.  This one fits in perfectly with our healthy eating plan and is ideal for a cold, snowy day!  One of the biggest bonuses of this meal is all the leftover pork we get and the amazing broth that is left.  We use the pork in a number of other dishes, like stir-fry or sandwiches.  The broth goes into another recipe…

Monday – Tortilla Soup  This is the recipe that uses the broth.  It’s also from CFG, and makes the best tortilla soup I’ve ever had.   The broth of the soup is incredibly savory and flavorful thanks to the boost it gets from the pork roast broth, the homemade chicken stock and the salsa that goes into it. 

Tuesday – Laughing Cow Chicken  I’ve also seen this one called “Poor Man’s Cordon Bleu.”  There’s a number of variations on it, and I’ll happily share ours with you.  We’re serving rice and salad with this one. 

Wednesday – We are babysitting some kids for a friend on Wednesday evening, so we are going the cheater route.  I have a couple frozen pizzas hanging out in our big freezer, and those bad boys are going straight into the oven.  Tossed salad will help us fill up and avoid a pizza binge. 

Thursday – Sage Pork Chops   I found this one on the web after discovering I had a batch of bone-in pork chops in the freezer and doing a search for healthy pork chop recipes.  It looks quick and easy, it fits into the healthy eating plan and it sounds really delicious.  We’re serving it with roasted red potatoes and green beans.

EDIT:  Due to some schedule flip-flopping, we did the pork chops tonight (Tuesday).  We found that they were far too salty for our taste.  I would definitely make them again, but cut back to about half the salt used in the recipe.  

If you decide to try any of these, let us know what you think!  

Going Easy on the Meat (and the Wallet)

Chop it up.  It'll last longer.
Photo by Worakit Sirijinda

Something I took into consideration this week when I was setting up my menu and grocery list was reducing how much meat we use.  We are a family of carnivores, and unfortunately our budget (and our tummies) show it. 

Meat is expensive.  It’s hard to find quality, lean meat for less than 1.99 per pound.  Frozen chicken breasts are usually as good as you’re going to get, but who wants to eat nothing but chicken day in and day out?  If you want to eat some steak, you’re going to be paying at least 3.99 per pound (the cheapest I can usually find for petite sirloin).

So we have a few options here.  We can either drop the meat entirely and go vegetarian (yeah, right), we can continue shelling out for menu plans that feature meat as the main part of the meal, or we can make meat an “accent” and have occasional meals that don’t feature it at all.

We have opted for option number three.  Take a look at our meal plan for the week.  Notice anything?  Most of those meals are just using a little bit of meat.  The Golden Chicken and Caesar salad only used two breasts to feed the whole family.  The split pea soup is using a cup of leftover ham that was in the freezer.  I bet we'll have enough of that soup to eat for the next few days, too.  The steak salad is using a leftover hunk of London broil, maybe about a pound total.  Even that chicken and rice dish only uses two breasts because we chop it up and toss it in the rice.  The pasta salad had just a smidge of turkey pepperoni in it, for a little burst of the flavor every now and then.  Tonight’s spaghetti pomodoro recipe doesn’t use any meat at all.  Score!

Because we buy our meat when it’s on sale, we want to make it last as long as we can.  Doing this, we can make a bag of frozen chicken or a nice hunk of steak last two to three weeks.   There’s a ton of different meals you can make that stretch meats out like this:

• Chili
• Spaghetti
• Stir-fry
• Salads
• Soups

One of the big benefits of doing this is that you will need to find another type of food to round out your meal.  May I suggest going heavy on the veggies?

Set up your menus for the week and give this a try.  Go through your freezer and see what’s hanging out there.  Can you get through a shopping trip without purchasing any meat?

Greek Inspired Pasta Salad

I don't claim to be the world's best photographer,
but trust me, it's tasty!

This recipe is fast, tasty and flexible.  You can modify it to suit practically any palate.  Don’t eat meat?  Leave out the pepperoni, no harm done.  Like your food with a bit of a zing?  Sprinkle in some red pepper flakes.  If you have fresh herbs lying around, toss those in.  Basil and oregano go especially well in this.  It makes enough that you can have leftovers the next day (when it’s even better, in my opinion).  After eating our fill tonight, we still had enough for Gavin to take to work tomorrow and for me to have for my lunch. 

12 ounces whole grain pasta (we use Smart Taste penne)

2 ounces turkey pepperoni (about 25 slices)

2 medium tomatoes, cored and chopped

2 cloves of garlic (or 1 tablespoon of jarred minced garlic)

1 small can sliced black olives, drained

1 can artichoke hearts, drained and roughly chopped

1 teaspoon onion powder

4 ounces reduced-fat feta cheese

2 tablespoons extra-virgin olive oil

Black pepper

1. Cook the pasta according the package directions, until al dente.
2. Place a paper towel on a microwave-safe plate and then place the slices of pepperoni in a single layer.  Cover with another paper towel and microwave for 45 seconds.  This step is great because it crisps up the pepperoni just a bit and also causes it to release oil, which is then absorbed by the paper towels.
3. Place the chopped tomatoes in a large bowl.  Add the garlic, olives, and artichokes.  Roughly chop the pepperoni and add it to the bowl.  Sprinkle with the onion powder. 
4. Once the pasta is done cooking, drain it and add it to the other ingredients in the bowl.  Toss in the feta cheese and drizzle with the olive oil.  Mix it very well to blend all the flavors and season with the black pepper to taste. 

Makes 8 servings, 235 calories per serving.

My Amazing Half-Price Grocery Bill

Shopping the produce section does wonders for the grocery bill.
Photo by kratuanoiy

Last night we hit the grocery store to get our supplies for the week.  On Thursday, I set up our meal plan for the week, with a focus on whole foods with lean proteins, whole grains and lots of veggies.  I was expecting our bill to be kind of high.  My jaw practically hit the floor when the total came up.  It was easily half of most of our grocery bills. 

How was this possible?

1. We didn’t have to buy many proteins because our freezer was well-stocked.  As I pointed out to Gavin, though, even if we had needed to buy a bag of frozen chicken breasts, we still would have come in under $100. 
2. We used a lot of items that were already in our cupboards.  However, we saw a good sale on the whole grain pasta we liked and bought a few boxes to keep.
3. Bagged salad was on sale for super cheap this week.  We decided that once it goes off sale, we’ll just buy whole heads of lettuce instead -- the good stuff, not iceberg.
4. Most of our purchases came from the produce and condiment aisles.  We barely touched the rest of the store.  

What meals are we having this week?  Are we going to be eating meager rabbit-food meals?  Nope.  Check out our meal plan:

Friday (last night):  Golden Chicken with Tomatoes and Olives, brown rice, tossed salad (this was AWESOME by the way, and we had enough leftover – yay, portion control!—that Gavin could take some to work for his lunch today).

Saturday :  Greek-Inspired Pasta Salad (this has tomatoes and artichoke hearts in it, so it’s pretty much a full meal)

Sunday:  Chicken Caesar Salad (we’re going to marinate the chicken breasts and cook them up earlier in the day)

Monday:  Spaghetti pomodoro, with tossed salad (we are making a few modifications to the recipe based on what we have on hand)

Tuesday:  Steak salad, French bread (we have a loaf of French bread in the freezer from Christmas, and we are using the last of a London broil – this will stretch the meat so it goes farther)

Wednesday:  Crockpot split pea soup (split peas are CHEAP, and the ham is more Christmas leftovers out of the freezer)

Thursday:  Chicken and rice, salad (not very creative this time, but it’s a simple meal that everyone likes)

Lots of variety, lots of flavor, nobody is suffering here.  And I can use the leftover from the grocery budget to put toward a bill!  Everyone wins! 

Facing Two New Year’s Challenges Head On

What does weight loss have to do with money management?
Photo by vorakorn kanopipat

Last night a lot of people made a lot of resolutions to change themselves in the coming year.  Many of those resolutions have likely been broken already.  In years past, I’ve made resolution after resolution, and it’s always the same ones over and over.  I seem to be stuck in a cycle.

This year, they aren’t resolutions.  For one thing, I didn’t make them last night, and I didn’t start them today.  They’ve been ongoing projects, with clear lines and clear plans of attack.  Two of them are, of course, the perennial favorites:  get my money situation in order and get rid of all this extra weight.  I know – fix finances and lose the weight.  Practically a new year cliché, isn’t it?

Well, maybe so, and with good reason.   For me, these two are intricately tied to each other.  I strongly suspect that by fixing one, I will fix the other.  There’s something in my head that just doesn’t quite work right when it comes to these two subjects.  Both appear to come from a fear of denying myself anything.

Why is this?  What is it that I’m trying to make up for?  Granted, I was never taught the best habits.  I find that I am jealous of those for whom these two things come so easily.  I envy those people who claim to love vegetables and exercise.  I’m flabbergasted by those for whom money management is practically second nature.  I feel angry that I’m not one of them, that I have to struggle.  I’m angry that I never learned these skills from my parents (sorry Mom and Dad, I know you read here and I’m not trying to throw you under the bus, but you have to agree that these skills weren’t exactly well-modeled).  I’m angry at myself that for some reason I continue to struggle. 

I’m not a stupid person.  I know perfectly well that eat less + exercise more = lose weight, and spend less + save more = good money management.  But putting those things in practice… it’s a constant struggle.  I can complain until I’m blue in the face about how hard it is to buy healthy food on a budget, and it’s true that it’s a challenge, but I also must make the choice to take that challenge on.  I’m educated, I have no excuse.  I know how to fix healthy meals – I just prefer the taste of salt and fat.

I can complain about how I can’t afford Weight Watchers or a personal trainer – but I do have access to many free programs that can help me and provide practically the same tools.  I can complain about not making enough money, or I can learn to properly manage what I already have.  And when I choose to waste money on meals out or junk food, that is a choice that impacts both areas and affects my progress on both fronts.

So.  I have a plan. I’m dealing with both.  I’m aware of the problem and I’m actively working on a solution.  My mantra for 2012?  No excuses.  No bitching about the problem unless I can find a solution for it.  There’s plenty of things in life that are completely out of my control.  Those things are the ones I should be complaining about. These are the things I can fix.