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Milwaukee's Daily Magazine for Tuesday, Sept. 23, 2014

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Readers Blog: Terracotta101...The 101 on health and fitness

"I can't afford to eat healthy"

Someone asked me for an affordable diet. This was my answer....

You do not need a diet. You need a new relationship with food. Stick to natural foods, like meats, veggies, fruits, nuts, whole grains, beans, cottage cheese and yogurt. Most of the food now is man made processed crap that has little nutrient value and is designed to cause you to consume more thus spending more on their product. You will go through a detox process of getting the processed crap out of your system but then your cravings will diminish, you body will run better and you won't be as hungry. Remember, it is the mind that is craving sugar, not the body!
You need to keep track of what you are eating and making concious decisions about your food choices. You should talk to your doctor, nutritionist, or other health professional to find out how many calories per day you need to consume in order to loose weight and not feel deprived if you are working out. 50% should come from carbohydrates, 30% Protein and 20% fat. You should be eating 6 times per day, every 3 to 4 hours to keep your metabolism running. Prepare your meals for the day and take them with you so that you know at every meal what you will be eating and you do not have to turn to eating out for options. This will also save you money. Look for hidden calories in condiments and STAY AWAY from sugary beverages.
A day for me usually looks like this:
plain yogurt, grape nuts, blueberries and 1/2 a banana with coffee for breakfast
mid day snack-2 rice cakes with peanut butter and the other 1/2 of the banana
lunch-chicken or fish and veggies or salad- stick to vinegarette dressings, but a little goes a long way. I find 2tblspns to be the right amount.
snack-carrots and cucumber with humus or a handful of nuts. If I had a salad I won't do the nuts b/c I already received a serving of fat from the salad dressing
Dinner- chicken or fish with veggies or salad.
within an hour before bed I have 1/2 cup fat free cottage cheese. The lactose helps you go to sleep and the casein is slow digesting to prevent midnight hunger.
As you see I eat 6x/day but they are small meals.
Being able to afford eating healthy is arbitrary. A person doesn't think about spending $30 on a few beers throughout the week but that $30 can be a weeks worth of groceries and sparing the calories from the alcohol. I also look for chicken and fish to go on sale. I stock up and keep it in my freezer. Frozen veggies are just as good as fresh. It's the canned veggies you want to stay away from. Corn and carrots have a higher carb content than green veggies and cauliflower. To be successful at the grocery store you have to plan out your meals for the week, see what you need and buy JUST THAT and STICK TO IT. Just put it in your mind that if you don't cook it you don't eat it.
Just like learning to play an instrument, you weren't a pro right away. It took practice. Changing your eating habits will take practice. Learning how to shop, cook, and plan meals takes practice. Learning how to work with seasoning rather than usinig sugar, butters, or oils takes practice. The meals may seem boring at first but you will start to get creative and your pallet for food will change.
I get a lot of ideas and inspiration from this site
http://www.eatcleandiet.com/Default.aspx
i even saw a blog pertaining to this question
GOOD LUCK!

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