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healthy on the cheap

Health, Healthy on the cheap

Healthy on the Cheap: Part II

January 20, 2015
Healthy on the Cheap: Part II

After the success of my first ‘Healthy on the Cheap‘ post, I have made a part II to add to the series! The last post focused on strategies you can do to help reduce costs associated with a healthy and active lifestyle, and on what foods you should buy that are both healthy and cheap. This post will focus on tips for shopping smart to keep your overall grocery expenses low.

Healthy on the Cheap: Part II

Healthy on the Cheap: Part II

Shop Smart

  1.  Keep an eye out for discounts – I used to get tons of flyers for discounts happening at my local supermarkets and would always throw them away until one day I noticed that Sprouts Farmer’s Market were having a ‘buy 3 for $1’ on Hass Avocados! Ever since then I have paid attention to any specials supermarkets are having.
  2. Make a grocery list! You would be surprised at how many silly things you purchase if you don’t stick to a list. I am not saying you will be 100% perfect with a list (I always sneak some Harmless Harvest coconut water in hehe), but it helps. A lot.
  3. Try and cut down on buying tea and coffee when out and about. I used to buy loads, but cut down to buying 1 latte or mocha every other day or so, and by making my own tea at home. Try filling a glass water bottle with green tea and half a lemon, sliced. It is delicious!
  4. Stick to a regular routine at the supermarket. By this, I mean start at the produce section and load up there, then move onto dairy, grains, and finally meat. By the time you get to meat (which is by far my most expensive purchase), your shopping basket will be pretty full and it will make you think more carefully about how much meat you need to buy.
  5. NEVER ever shop when hungry! Okay, so I still make this mistake from time to time but I am much more aware of this now. You’d be amazed by all the random c*** you will throw into your shopping cart when you are hungry. Suddenly everything looks good; “Ooh, $10 bag of caramel clusters, sounds good!” haha.
  6. Load up on in-season produce. Produce that is in season tends to be cheaper and fresher. Some examples of produce currently in season are artichokes, broccoli, winter squash, and arugula.
  7. Visit a farmer’s market. This isn’t something I do often but is something I will be trying to do more because farmer’s markets tend to have produce and fruits that are cheaper than they are in supermarkets. And usually fresher too!
  8. Don’t be afraid to buy frozen food. Frozen berries for example tend to be frozen at their peak nutritional state and are much cheaper than fresh berries. If you are on a budget, I highly recommend investing in certain kinds of frozen produce. I always have frozen berries, corn and green beans in the freezer.
  9. Get your supermarket’s rewards card. If you shop at a supermarket frequently, chances are that they will have some sort of rewards card. I have one for my local supermarket (Safeway) and it has helped me save quite a lot of money and cash in on special deals.

These 9 tips are what I try to follow to help me shop smart and allow me to eat a variety of healthy foods despite my measly student budget (bet everyone in university can relate lol). I would absolutely love to hear what you do to shop smart or if you already do one of the above tips.

What is your favorite winter produce? Mine are definitely winter squash, especially now I bought a spiralizer!

Honestly yours,
Alice

Thank you for always supporting me! For more Honestly Fitness, check out my Instagram, Facebook, Twitter & Pinterest.

Fitness, Health, Healthy on the cheap, Kayla Itsines

Meal Planning for The Kayla Movement

January 4, 2015

Hi everyone! I am so excited to be a part of The Kayla Movement and officially start (re-start in my case) Kayla Itsines bikini body training guide on Monday, 5th January. In preparation for the coming week, I thought it would be useful for you and for myself to plan down what I will be eating this week. Useful for me because it will help me plan what to buy at the supermarket and give me structure to my week, and useful for you because I hope it will inspire you to try out some new meals and/or give you some guidance if you are new to making healthy meals. My Healthy on the Cheap article is also a great resource to planning healthy meals on a budget.

These meals have all been inspired by Kayla Itsines HELP nutrition guide (disclaimer: affiliate link which helps me pay for Honestly Fitness) and the Clean and Lean philosophy books by James Duigan.

Monday

Breakfast: Mushroom omelette with smashed avocado on sourdough toast
Snack: 1 banana and 1 small nonfat latte
Lunch: Chicken stirfry with brown rice, corn and green beans
Snack: Chobani pumpkin spice yogurt and apple
Dinner: Roasted salmon with chickpeas (i.e. garbanzo beans), sweet potato fries and quinoa

Tuesday

Breakfast: Overnight oats with 2% milk, vanilla protein powder and blueberries
Snack: Baby carrots with natural peanut butter 
Lunch: Warm brown rice salad with lamb and sundried tomato and herb goats cheese
Snack: 1 banana and 1 small nonfat latte
Dinner: Quinoa salad with roasted red pepper, zucchini and tilapia 

Wednesday

Breakfast: Mushroom omelette with smashed avocado on sourdough toast
Snack: Piece of fruit and 1 small nonfat latte
Lunch: Turkey and salad leaves wrapped in a whole-wheat tortilla with spinach and cheese greek yogurt dip
Snack: Chobani pumpkin spice yogurt and apple
Dinner: Chicken stirfry with brown rice, corn, asparagus, and green beans

Thursday

Breakfast: Overnight oats with 2% milk, vanilla protein powder and blueberries
Snack: Baby carrots with natural peanut butter 
Lunch: Warm brown rice salad with lamb, avocado, and sundried tomato and herb goats cheese
Snack: 1 banana and 1 small nonfat latte
Dinner: Shrimp stirfry with green beans, chickpeas (i.e. garbanzo beans), and quinoa

Friday

Breakfast: Baked eggs with tomato and sourdough toast
Snack: Green smoothie made with berries, spinach and greek yogurt
Lunch: Turkey and salad leaves wrapped in a whole-wheat tortilla with spinach and cheese greek yogurt dip
Snack: 1 small nonfat latte and handful of nuts
Dinner: Shrimp stirfry with green beans, broccolini, chickpeas (i.e. garbanzo beans), and quinoa

I have decided not to plan anything just yet for the weekend to allow for flexibility in case I want to meet up with a friend for some food. I tend to meet friends for dinner so will usually have make breakfast and lunch similar to the ones I have planned above.

Also, as you can see, I repeat a lot of meals and snacks to make sure I do not waste any of the foods that I have bought. I also buy frozen shrimp and tilapia as it is much more economical and last ages. I buy fresh chicken but I freeze any chicken breasts that will not get used within the next 3 days and thaw them as needed. I also buy frozen green beans and corn (I buy a lot of frozen things don’t I?!). I tend to do groceries twice a week or more as needed so I do not waste any food or buy more than I need.

What are you planning to eat/make for this week?

I love knowing what you are all doing as I get ideas from you as well! Let me know in the comments below if posts like these are helpful to you or not. And don’t forget to follow me on Instagram, Twitter & Facebook for more healthy foods ideas and healthy living tips (peppered with the occasional random comment) 🙂

Honestly yours,
Alice

Thank you for always supporting me! For more Honestly Fitness, check out my Instagram, Facebook, Twitter & Pinterest.

Health, Healthy on the cheap

Healthy on the cheap

December 26, 2014

Since my mission is all about keeping it real, I realize that a very real concern for most of you is money. The majority of us do not have the luxury to spend lots of money on organic foods, supplements and fancy juices (think Whole Foods). I am right there with you because even though I definitely do splurge on the occasional food product, I am very conscious of how much I am spending and I am always looking for cheap and healthy options. 

Healthy on the cheap

I know this is probably the last thing you want to think about during the holiday season, but use this post as a way to plan your healthy lifestyle in 2015. Pin this post on Pinterest, or share it with friends on Facebook as a reminder 🙂

I made a little graphic with some of my favorite foods that are cheap and healthy options, with explanations of why I have chosen this particular food. Before we move on to that, let me just share some tips on ensuring you are able to stay healthy on a budget.

1. Invest in a long-term gym membership

Gyms usually give better deals if you sign up with them for a year or more, and what better way to invest in your health! Try looking for good gym deals around holidays, as many of them do special offers then.

2. Buy in bulk

A lot of supermarkets (in the US at least) have bulk bins where you can stock up on healthy options such as rolled oats and brown rice for much cheaper than if you bought them packaged.

3. Stock up on canned food

Not all processed foods are created equal! I seriously have a problem with this term as it seems to evoke images of ‘evil’ and ‘bad’ foods. But did you know that distilled water is technically processed? Okay, rant aside, stocking up on canned foods such as beans and tins of vegetables (my fave is artichoke hearts) are a cheap and healthy option.

4. Buy small amounts, but frequently

If you can (because I know you are busy people), try and buy smaller amounts of groceries but go more frequently. I have found that this has help me cut down on waste and only buy what I really need. Needless to say, there are still times where my lovely fresh vegetables go bad!!

[Tweet “Healthy is a lifestyle! Cheap and healthy ways to stay fit during the new year #honestlyfitness”]

Cheap and Healthy Food Options

Alright, now that you have that advice to bear in mind, here is a handy dandy graphic of cheap and healthy food options that I personally eat all the time. Also, click here and here for some cheap and easy to make recipes!

 Food options that help you be Healthy on the Cheap

1. High Fiber Crackers: I love these babies! They are a great source of complex carbohydrates and fiber. Pair with some healthy fats to keep you full for hours.
2. Rolled Oats: A great and cheap option. Can be used in so many recipes for breakfast and dessert.
3. Frozen Tilapia Fillets: Seafood can definitely get expensive, which is why choosing frozen fish is a great option. This allows you to eat it whenever you want without fear of it going bad. Oh, and frozen fish is just as healthy and much cheaper than fresh fish.
4. Salad Leaves: Salad leaves are a cheap and easy way to get in loads of veggies; think wraps, simple green salads, sandwiches and etc. My personal favorite are spring mix 🙂
5. Canned Chickpeas: Chickpeas are SO cheap! 1 can is around $1-2 and is a great source of vegetarian protein and fiber. Such a fun addition to pastas, stews and stir-fries.
6. Cauliflower: Cauliflower is in season, and not only is it cheap but it can be used in so many ways. Try roasting it with some olive oil, salt and pepper or make it into a soup or making cauliflower hash.
7. Eggs: The ultimate cheap food in my opinion, eggs are delicious and healthy for you. They are low in carbs and high in protein. Try having some poached for breakfast, on some high fiber crackers and avocado.

What did you think? If you guys liked this post, then please let me know. Should I make a series of ‘healthy on the cheap’? I only want to make posts that are helpful and useful for you. And please do share this post with others if you find it helpful. Thanks for your continued support of Honestly Fitness 🙂

Do you find it hard to be healthy on the cheap? What do you find hardest?

Honestly yours,
Alice

Thank you for always supporting me! For more Honestly Fitness, check out my Instagram, Facebook, Twitter & Pinterest.