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Inexpensive Ways to Eat Healthy & Live Mindfully

“Your body is your temple.”

Recently, I’ve been inspired to reinvigorate my quest to live a healthy lifestyle. As many of my readers know, a few years ago I lost seventy pounds and transformed my life; but it is still important that I remind myself to “live healthy” every single day. It is so easy to fall back into the trap of stopping at McDonald’s for lunch or picking up a pizza after the gym because I’m just “too tired to cook tonight.”

Eating healthy is one of the best things that you can do for your body. Healthy food can help you prevent and treat disease. Eating more fruits and vegetables as part of a heart-healthy diet can help lower blood pressure. Eating more fruits and vegetables may also lower your risk of lung, oral, esophageal, stomach, and colon cancer! And eating less saturated fat may also lower your risk for cancer and heart disease. Just think about all of that that for a minute — making minor changes to what you put into your body can absolutely save you from a lifetime of pain and suffering. It’s amazing. Healthy food is a miracle at your disposal.

Eating healthy can also be very good for your wallet. Last month, my partner and I decided to cut way back on eating out. We realized that not only was it adding inches to our waistlines, but it was also draining dollars from our bank accounts. I can already see a difference in my body and we’ve saved $75 a piece in one month. Yea, $75 bucks a month, that’s $900 a year per person. In addition to cutting back on eating out, I’ve discovered some great websites for healthy dinner recipes at $5 or less! My favorite is 5dollardinners.com. So far I’ve made the beef goulash (substituted ground turkey for beef) and the angel hair with cherry tomatoes — both delicious, nutritious, and cheap. I will admit it, sometimes it is really difficult to come home after a long day at work, a good workout at the gym, and then cook dinner; but the good far outweighs the bad. When I can, I prepare big meals in the slow cooker on Sunday afternoon and they last throughout the week (sausage, peppers, & onions; chili; beef roast with root vegetables, etc). A little extra effort goes a long way and is undoubtedly worth it in the end.

“A smiling face is half the meal.” —Latvian Proverb

In addition to my own insights I’ve come across some great articles recently that express similar findings. There was a post on Zen Habits recently, “The Anti-Fast Food Diet” which I absolutely loved. It shared nine solid tips on how to avoid fast food and embrace slow food:

1. Stop rushing to eat. Set aside more time for eating, for shopping and preparation, for enjoying life. Stop rushing to fast food places because it’s convenient — because it’s not so convenient to be hospitalized. Instead, make time, and take things a bit slower.

2. Prepare your own meals. I know, who has the time? You do. Make the time, and cook simple meals without a lot of ingredients or preparation time. It takes 10 minutes to whip together a healthy and tasty lunch or dinner. And it can be a lot of fun (get the family or your partner involved). Preparing your own meals is healthier, frugal, and you know you’re eating good food.

3. Eat real food, not processed. Buy fresh ingredients such as fruits, veggies, whole grains, nuts, beans, and the like. Use ingredients you can recognize, not things filled with chemicals. Don’t use prepared food if you can avoid it — microwaveable or boxed foods are not the best. Avoid processed food at all costs.

4. Eat slowly and mindfully. Too many people stuff food down their gullets these days. It’s not healthy, and you’ve just consumed food without enjoying it. Instead, take the time to chew your food, to taste it, to be present as you eat.

5. Enjoy the food. Fully savor each bite. Appreciate the miracle of the food you’re eating, and be grateful you have that bite at all.

6. Take time to breathe, and smile. Before you begin to eat, smile, and take a deep breath, reminding yourself to be present and enjoy the food. Between bites, instead of rushing to the next bite, breath, relax, enjoy. Savor the moment.

7. When drinking tea, just drink tea. When eating, just eat. Be fully present. Don’t read a book or surf the net or drive or work or anything else but eat and drink.

8. Good conversation. OK, the exception to the above rule: eating with friends and family. Fast food has destroyed the good meal and conversation, because we’re rushing as we eat and don’t have time for a good talk. Bring it back.

9. When you do eat at a restaurant, make it a good one. Avoid the fast food places, but also the chain restaurants (Chilis, TGI Fridays, Lone Star, Olive Garden, etc). Go to locally owned restaurants where they use real ingredients and really make good food. These may be more expensive, but you’re not supporting a corporation and your food will be better, and even if it means eating out less that’s OK — quality is more important than quantity.

“All happiness depends upon a leisurely breakfast.” —John Gunther

My friend Ken, over at Wasabi Burger made a post last week about snacking healthier — “Don’t Become a Snack Monster” that included some really excellent tips for healthy alternatives to common snacks, like eating chips with salsa instead of guacamole; eating baked potato fries instead of french fries; yogurt instead of ice cream; and more.

My friend Dave, over at LifeExcursion posts about healthy lifestyle every Tuesday and has got lots of great advice and inspiration. (Just have a look at his abs and you’ll be racing to the gym in no time!)

There is no shortage of healthy inspiration to be found all around the internet. There are hundreds of sites dedicated to inspiring you to be your best self. Feel free to share your favorites in the comments section.

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“One cannot think well, love well, sleep well, if one has not dined well.” —Virgina Woolf

There are so many elements to take into consideration as we embark on our personal journeys of evolution. The important thing is to be mindful of all that you do. Whether you are climbing a mountain or peeling an orange
, there is beauty and importance in every move that you make. Do only the things that will nurture your body, mind, and soul. You alone are in control of your destiny, life, and health. You have the power to be amazing in every way. The things that you put into your body will make a huge difference in the way that you live and feel each day.

Begin to start living the healthy style that you’ve been after for so long today. Nourish your body, your soul, and your bank account! You can do it.

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    3 Simple Changes That Will Save Your Life

    This post could save your life. These 3 simple lifestyle changes saved mine. Today I am going to simply share facts with you. These facts (if you let them) will dramatically improve your quality of life. Making these changes can even increase your life span.

    1. Stop Smoking

    FACTS: According to the American Heart Association, cigarette smoking is the most important preventable cause of premature death in the United States, accounting for 440,000 of the more than 2.4 million annual deaths.

    Cigarette smoking causes lung cancer. In fact, smoking tobacco is the major risk factor for lung cancer. In the United States, about 90% of lung cancer deaths in men and almost 80% of lung cancer deaths in women are due to smoking. People who smoke are 10 to 20 times more likely to get lung cancer or die from lung cancer than people who do not smoke. The longer a person smokes and the more cigarettes smoked each day, the more risk goes up.

    Smoking also causes cancer of the voice box (larynx), mouth and throat, esophagus, bladder, kidney, pancreas, cervix, and stomach, and causes acute myeloid leukemia. Source.

    FACTS: One year after passing smoking bans, communities in North America and Europe had 17 percent fewer heart attacks compared to communities without smoking restrictions, and the number of heart attacks kept decreasing with time, according to a report in Circulation: Journal of the American Heart Association. Source.

    FACTS: If you quit smoking, you will:

    1. Prolong your life. According to the American Heart Association, smokers who quit between ages 35-39 add an average of 6-9 years to their lives. Smokers who quit between ages 65-69 increase their life expectancy by 1 – 4 years.

    2. Reduce your risk of cardiovascular disease. Quitting smoking reduces the risk of repeat heart attacks and death from heart disease by 50 percent or more. Quitting smoking also reduces your risk of high blood pressure, peripheral artery disease and stroke.

    3. Reduce your risk of developing a variety of other conditions including diabetes, lung cancer, throat cancer, emphysema, chronic bronchitis, chronic asthma, ulcers, gum disease and many other conditions.

    4. Feel healthier. After quitting, you won’t cough as much, have as many sore throats and you will increase your energy.

    5. Look and feel better. Quitting can help you prevent face wrinkles, get rid of stained teeth, improve your skin and even get rid of the stale smell in your clothes and hair.

    6. Improve your sense of taste and smell.

    7. Save money. Source.

    FACTS: What Happens When You Quit:

    After 20 minutes
    o You stop polluting the air
    o Your blood pressure and pulse decrease
    o The temperature of your hands and feet increases

    After 8 hours
    o The carbon monoxide level in your blood returns to normal
    o Oxygen levels in your blood increase

    After 24 hours
    o Your risk of heart attack decreases

    After 48 hours
    o Nerve endings adjust to the absence of nicotine
    o Your ability to taste and smell begin to return

    After 2 weeks to 3 months
    o Your circulation improves
    o Your exercise tolerance improves

    After 1 – 9 months
    o Coughing, sinus congestion, fatigue and shortness of breath decrease
    o Your overall energy level increases

    After 1 year
    o Your risk of heart disease decreases to half that of a current smoker

    After 5 – 15 years
    o Your risk of stroke is reduced to that of people who have never smoked

    After 10 years
    o Your risk of dying from lung cancer drops to almost the same rate as a lifelong non- smoker
    o You decrease the incidence of other cancers — of the mouth, larynx, esophagus, bladder, kidney and pancreas

    After 15 years
    o Your risk of heart disease is reduced to that of people who have never smoked

    If you smoke again (called a relapse) do not lose hope. Seventy-five percent of those who quit relapse. Most smokers quit three times before they are successful. If you relapse, don’t give up! Review the reasons why you wanted to become a nonsmoker. Plan ahead and think about what you will do next time you get the urge to smoke. Source.

    2. Maintain a Healthy Body Weight

    QUESTION: How many people get cancer by being overweight or obese? How many die?

    FACTS: In 2002, about 41,000 new cases of cancer in the United States were estimated to be due to obesity. This means that about 3.2 percent of all new cancers are linked to obesity.

    A recent report estimated that, in the United States, 14 percent of deaths from cancer in men and 20 percent of deaths in women were due to overweight and obesity.

    Colon cancer occurs more frequently in people who are obese than in those of a healthy weight. An increased risk of colon cancer has been consistently reported for men with high BMIs.
    Source.

    FACTS: Research has shown that as weight increases to reach the levels referred to as “overweight” and “obesity,” the risks for the following conditions also increases:

    * Coronary heart disease
    * Type 2 diabetes
    * Cancers (endometrial, breast, and colon)
    * Hypertension (high blood pressure)
    * Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
    * Stroke
    * Liver and Gallbladder disease
    * Sleep apnea and respiratory problems
    * Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
    * Gynecological problems (abnormal menses, infertility) Source.

    3. Eat Whole Foods, Not Processed

    FACTS: The statistics are alarming:

    – One in three people will get cancer at some time in their life

    – Heart disease is the leading cause of death

    – Poor nutrition and physical inactivity together are the second
    actual cause of preventable death in the United States

    On the other hand new evidence shows that:

    – Eating five or more fruits and vegetables per day cuts cancer
    risk in half

    – People who eat more fruits and vegetables have a 30% lower risk
    of premature heart attack than people who eat a few

    – About 25% fewer strokes are projected for adults who eat 8 or
    more servings of fruits and vegetables per day

    – Fruits and vegetables may help keep blood sugar down and control diabetes.” Source.

    FACTS: Processed meat consumption results in 67% increase in pancreatic cancer risk.
    Source.

    FACTS: Inorganic phosphates are found in a variety of processed foods, including meats, cheeses, beverages and bakery products. They are added to increase water retention and improve food texture. Studies suggests a diet high in inorganic phosphates could speed growth of cancerous tumors and contribute to the development of tumors in those predisposed to the disease. Source.

    FACTS: Carcinogens in foods that may be naturally-occurring, caused by preparing or cooking certain foods, or added to it, include safrole, estragole and benzene. Processed foods such as sausages, bacon and canned meats contain high amounts of the preservative nitrite, another known carcinogen. Other carcinogens to look for in food products include:

    * acetaldehyde
    * acetamide
    * azo color and compounds
    * benzidine
    * bis (2-Chloromethyl) ether
    * cadmium
    * chlorinated parraffin waxes
    * 3,3-dichlorobenzidine
    * dichloromethane
    * hexachlorobenzene
    * polycyclic aromatic hydrocarbons
    * polychlorinated dibenzodioxins
    * polychlorinated dibenzofurans
    * sillica
    * trichloroethylene

    Though it is impossible to avoid every known carcinogen, to decrease risk of cancers and other illnesses, a balanced diet with more unprocessed, whole foods can decrease risk of some cancers and other diseases such as type two diabetes and heart disease. Source.

    FACTS: Nutrients in Whole Foods that Protect Against Cancer:

    1. Vitamin A: Strengthens the immune system. Essential for mineral metabolism and endocrine function. Helps detoxify. True vitamin A is found only in animal foods such as cod liver oil; fish and shellfish; and liver, butter and egg yolks from pasture-fed animals. Traditional diets contained ten times more vitamin A than the typical modern American diet.

    2. Vitamin C: An important antioxidant that prevents damage by free radicals. Found in many fruits and vegetables but also in certain organ meats valued by primitive peoples.

    3. Vitamin B6: Deficiencies are associated with cancer. Contributes to the function of over 100 enzymes. Most available from animal foods.

    4. Vitamin B12: Deficiencies are associated with cancer. Found only in animal foods.

    5. Vitamin B17: Protects against cancer. Found in a variety of organically grown grains, legumes, nuts and berries.

    6. Vitamin D: Required for mineral absorption. Strongly protective against breast and colon cancer. Found only in animal foods such as cod liver oil, lard, shellfish and butterfat, organ meats and egg yolks from grass-fed animals. Traditional diets contained ten times more vitamin D than the typical modern American diet.

    7. Vitamin E: Works as an antioxidant at the cellular level. Found in unprocessed oils as well as in animal fats like butter and egg yolks.

    8. Conjugated Linoleic Acid (CLA): Strongly protective against breast cancer. Found in the butterfat and meat fat of grass-fed ruminant animals.

    9. Cholesterol: A potent antioxidant that protects against free radicals in cell membranes. Found only in animal foods.

    10. Minerals: The body needs generous amounts of a wide variety of minerals to protect itself against cancer. Minerals like zinc, magnesium and selenium are vital components of enzymes that help the body fight carcinogens. Minerals are more easily absorbed from animal foods.

    11. Lactic Acid and Friendly Bacteria: Contribute to the health of the digestive tract. Found in old fashioned lacto-fermented foods.

    12. Saturated Fats: Strengthen the immune system. Needed for proper use of the essential fatty acids. The lungs cannot function without saturated fats. Found mostly in animal foods.

    13. Long-Chain Fatty Acids: Arachidonic acid (AA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help fight cancer on the cellular level. They are found mostly in animal foods such as butter, organ meats, cod liver oil and seafood.

    14. Co-enzyme Q10: Highly protective against cancer. Found only in animal foods. Source.

    In closing: I truly hope that you will begin living these simple lifestyle changes. If you are non-smoker, not obese, and already eating whole foods, then I challenge you to help to spread this message to as many people as you can. All of the suffering and the disease mentioned above is not necessary. It can be prevented.

6 Comments

  1. You're, eating healthy can be inexpensive, however there is a common misconception that fast food is cheaper because its easier.

    Thanks for the 5dollardinners link, I am going to check it out now.

    Reply

  3. @Greg – Fast food is evil! Ha. Actually, I think that fast food is alright *once in awhile*. (Yes, sometimes I divulge in Taco Bell as disgusting as that may sound to some.)

    The problem occurs when people do it everyday. I understand that people think it is "cheaper" and "easier" …and guess what, in some ways that is true! However, there is no excuse to not take a little extra time to prepare your own food ESPECIALLY when you can make incredibly delicious MEALS for $5! 🙂

    @Ken – No problem, great post. I do drink green tea almost everyday and I had no idea! That's a super idea, I've got to get my hands on some lemon juice.

    Reply

  4. Dena,

    I've dieted consistently for the past 20 years. I agree fully that there are ways to eat healthy while not spending a lot of money. My biggest challenge has been mindful eating. I, like many, have a deep psychological relationship with food. Any food that tastes good has been a comfort food for me, and during tough times I used to scarf it down. I keep extremely active and always knew when enough was enough so I've never had a weight problem. I've made the decision to become more mindful, to fully enjoy my meals, and to dedicate myself to eating without distractions. Dining has been a more enjoyable experience for me.

    Great insight!

    Reply

  5. @Ryan – Wow! 20 years.. you know I would say that to some degree I've done the same, maybe a few years less. I think that being conscious and aware of what we put into our bodies is the most important thing. It sounds like you've got an amazing handle on that. Thanks for the inspiration. 🙂

    Reply
  6. Pingback: My Journey to Financial Freedom | Part 2: The Climb

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