Seven Simple Tips for Healthy Eating on a Budget

Eating healthy on a budget can be challenging. It does take extra effort to get all the nutrients you need while wisely managing your dollars. At Momentum we help you create plans that work withing your budget. Here are our top 7 tips:

1. Eat frozen- choose frozen vegetables, especially in winter and purchase when on sale. Nutrient quality is retained and preparation is simplified.
2. Use vegetarian sources of protein- beans, tofu, milk and eggs are high quality proteins that are available at low cost. Vegetarian soups and chilis are a snap in a crockpot.
3. Read the local paper to find staple items on sale
4. Buy reduced cost produce- use low cost grocery stores like Grocery Outlet
5. Cook in bulk- Cook meals with friends or multiple families to save money and time
6. Shop store brands
7. Use foods available in bulk rather than packaged goods- Items like oatmeal are available in the bulk section of the store and are often available at significant discounts
Use these tips to create balanced eating plans that meet your energy and nutrient needs. Online sites like mypyramid.gov provide added info for balancing your diet while living within a balanced budget.

Food Fighting

Food Fight
Using your favorite food and drink to fight fatigue and leave you feeling energized!
Many foods claim to battle the bulge and even claim to win the war disease, but some foods can rescue us in the bout of the everyday “blahs”. A few easy tips and tricks can help you feel more energized, increase productivity and even give you a more positive outlook on life!

Combine Carbs with Protein- Eating high carbohydrate food (think bagel, crackers, fruit) gives your body a boost of energy as the glucose (sugar from carbohydrate) enters your bloodstream. That energy is short lived unless it is supported by the long lasting effects of protein or healthy fat. Try this balance with your snacks, for a sustained boost of energy throughout the day.

Apple + Peanut Butter
Yogurt + Handful Granola
Bagel Thin + Tofu Cream Cheese
½ Turkey Sandwich
Cup Bean Soup
Crackers with Cheese

Eat High Energy Foods- Eating foods that are high in energy (calories) without being bulky can leave you feeling fueled but not full. Stay fast on your feet by trying some of these quick, high output snacks: roasted almonds, fruity trail mix, crunchy granola bar sandwiched with a spread of peanut butter, 2% greek yogurt, string cheese wrapped with turkey and a tortilla.

Limit Caffeine- Drinking too much caffeine(>2 cups/day) can make daily grind seem all uphill. Caffeine, a stimulant that provides the central nervous system with a jolt of “let’s party”, wears off quickly and can leave you dehydrated and hungry. The effect of caffeine can suppress appetite and inhibit your body from using its own internal hunger cues. This leaves you under-fueled and thirsty for more caffeine. Fight the urge to get yet another cup of coffee by heading outside for some fresh air, taking a lap around the office, or even better, fueling up with foods that fight fatigue.

Drink Water- Often the biggest battle to staying hydrated is forgetting to drink. Have a water bottle or pitcher of water at your desk at all times. Add a reminder to your calendar or phone to get up for a drink. Flavoring the water with fresh fruits (oranges, lemons, limes) can add zest. Using sparkling water flavored with a splash of fruit juice is a great alternative to soda and artificially sweetened beverages. Drink at least half your body weight in ounces per day (200lb person, drink 100 ounces/day).

Follow these quick tips, add in a few hours of sleep and you will be well on your way to fighting what is often the biggest battle of the day, our own sleepy eyeballs.

Emily Edison is a registered dietitian and the owner of Momentum Nutrition & Fitness in Seattle. Momentum provides nutrition coaching to energize your life! Check us out on the web: www.momentum4health.com

Rally for Girls' Sports Day

By Shelly Guzman, RD, CD

Today is Rally for Girls’ Sports Day, celebrating the importance of girls in sports and the far reaching benefits of athletics participation for girls nationwide!

Participation in sports helps improve self image and decreases a girls’ chances of becoming obese and developing chronic diseases like heart disease, osteoporosis, and breast cancer. Girls who play sports win more than a game! They win healthy bodies and minds among other things. Good nutrition and proper fueling is critical to successful sports performance. Read on for some sport nutrition tips. Eat to win!

Five Nutrition Basics for a Healthy Athlete:

1. Eat 3 meals and 2-3 snacks everyday
2. Combine carbohydrates with protein and fat
3. Get color on your plate by adding fruits and veggies
4. Eat often throughout the day to stay strong
5. Sleep at least 8 hours each night to give your body time to rest and recover

Fuel:

• The best foods to fuel your muscles are carbohydrates
• Carbohydrates include foods like fruit, milk, yogurt, rice, pasta, bread, cereal, and potato
• Protein is important for repairing your muscles but is NOT used as a main energy source by your muscles
• Examples of protein foods are chicken, meat, fish, eggs, peanut butter, tofu, dairy, nuts, and beans and legumes

Fluids:

• Fluid intake is important for excelling in your sport
• To tell if you have had adequate fluids, monitor your urine (it should be pale yellow like lemonade, not dark like apple juice)
• Which is better - water or sports drink?
• Water is great to drink if you are playing or practicing for less than one hour, especially if you have enjoyed a pre-game snack
• If you are playing for more than one hour, or you are low in energy, a sports drink gives you carbohydrates for energy
• After the game, water (plus carbs and a little protein, like fruit and yogurt), juice, chocolate milk, or a sports drink provide you with what your body needs

Need help eating to win? Momentum Nutrition & Fitness is here to help you!

Tell us, what did you win by playing sports? How has the chance to participate in athletics programs affected your life and health?

For more information about Rally for Girls' Sports Day, visit the National Women's Law Center website at http://www.nwlc.org/our-issues/education-%2526-title-ix

Holiday Eating Survival Guide

by Shelly Guzman, RD, CD

The cooling weather signals the holidays are near. For many people, it also coincides with the off season for exercise and training. Inevitably you’re going to encounter some tempting culinary challenges this time of year. Juicy meats, thick gravies, buttery casseroles and pumpkin pie are staples of the holiday season. Whether you’re an athlete or an occasional exerciser, it is not difficult to gain weight during the off season. The way to avoid excessive weight gain during this time of year, while still enjoying holiday traditions, is to have a plan of action. The following tips will help you to make healthful choices during the holidays and beyond.

Keep calories in mind:

Many people do not know how to reduce caloric intake when duration and intensity of exercise has decreased. Reducing the amount of calories you consume without depriving yourself is essential for weight maintenance. There is no reason to obsess about every calorie in and out. During the holidays when we are tempted by many high calorie foods, it becomes important to strategize. Try a few of these tips to help control portion size, hunger, and appetite.

• Scan the buffet to see what’s available, think about what you really want, then grab a small sized plate (think salad or appetizer size).
• Put sauces and gravies on the side.
• Go for a walk after the big meal.
• Drink lots of water. It’s filling and so good for you.
• Wait 20 minutes before going back for seconds.
• If you must have seconds, fill your first plate with veggies and fruits then go back for small helpings of richer fare.
• At each meal maintain a balance of protein, fat, and “good” carbohydrates (veggies, legumes, whole grains).
• Wait to have dessert 2 to 3 hours after your meal.

Remember that it is perfectly okay to indulge a little on special occasions. Acknowledge slip-ups but don’t think of them as failures and punish yourself by being overly restrictive or eating everything in sight. Get back on track as soon as possible.

Get involved in the kitchen:

By helping to prepare the food you can control what ingredients go into each dish and trim calories from any traditional holiday foods without sacrificing flavor. For example, substitute apple sauce for the butter and oil in baked goods, mash potatoes with low sodium chicken broth or olive oil instead of butter and heavy cream, and replace whole eggs with egg whites in breakfast items and baked goods. If you’re going to a party, bring your own healthy side dish or dessert to share.

Don’t skip meals:

Going to a party when you’re hungry means you’ll be more likely to give in to temptation and over-eat. Don’t try to save calories for the big meal by skipping other meals during the day. Keep your appetite and blood glucose under control by eating a small meal or snack (and drinking plenty of water) an hour or two before facing a holiday feast.

Be consistent with physical activity:

A reduction in exercise frequency often results in excess weight gain during the off season. It’s okay to take a short time off from training, but you should return to daily exercise as soon as possible. Be careful not to fall into an all-or-nothing mentality. If you normally train hard for 60 minutes but aren’t motivated during the holidays, try doing 30 minutes of light exercise. Short, easy workouts are much better than doing nothing. If all else fails, try speed shopping, parking far away from the store so you have to walk, or taking the stairs at the mall.

Keep alcohol intake in check:

Alcoholic beverages are often part of celebrations. Remember that alcohol contributes calories and can affect your plans for healthy eating by lowering inhibitions and stimulating appetite. To reduce alcohol consumption at gatherings, drink one glass of water after each alcoholic beverage. If you’re trying to avoid alcohol, volunteer to be the designated driver!

Enjoy the season:

Take the focus off the food and concentrate on people by spending time with family and friends or by helping out in the community at the homeless shelter or food bank. The real joy of the holidays has to do with connecting to and giving joy to others!

High Energy Shakes

Are you looking to gain some summer muscle? Or are do you have a hard time maintaining your weight? This worksheet is a helpful tool for finding the right high energy shake for you! Don't forget...keep the ball rolling this summer! Let Momentum Nutrition show you the way!

Best Products for Muscle Gain/High Energy Shakes

By Kia Molavi Momentum Nutrition Intern

If you’re looking to add some healthy mass to your body, or just maintain your weight, check out these products! Each item is packed with nutrient-filled calories that will increase bulk, while providing much of your daily value of many vitamins and minerals. Best of all, they are tasty, affordable, and ready to drink. Want the best bang for your dollar? Try Boost Plus or Ensure Plus. Looking for a good source of protein? Then EAS Myoplex is what you want. Trying to cut out the fat and still add bulk? Two words, Gatorade Recovery. When taken with regular meals, Carnation Instant Breakfast or Slim Fast (or in this case, it should be called ‘bulk fast’) will give you the extra calories you need. For the least expensive prices, purchase at amazon.com or Costco Wholesale.

Serving Size: 8 fl oz (237ml)	Boost Plus (Vanilla)	Ensure Plus (Vanilla)	Carnation Instant Breakfast Drink (Chocolate)	EAS Myoplex RTD (Vanilla)	Slim Fast (French Vanilla)	Gatorade Recovery Drink (vanilla)
Calories	360	350	182	147	132	198
Cal from Fat	130	100	36	33	37	7
Total Fat	14g	11g	3.6g	3.3g	4.4g	0.7g
Saturated Fat	1.5g	1.0g	1.1g	.24g	1.1g	0.7g
Trans Fat	0g	0g	0g	0g	0g	0g
Cholesterol	10mg	10mg	7.2mg	9.5mg	3.7mg	11mg
Sodium	170mg	220mg	131mg	317mg	146mg	190mg
Potassium	380mg	420mg	240mg	255mg	403mg	351mg
Total Carbohydrates	45g	50g	25g	9.5g	16.9g	32.2g
Dietary Fiber	0g	3g	0	2.8g	3.7g	0g
Sugars	22g	20g	22.6g	<1g	13.2g	19.8g
Protein	14g	13g	10.2g	19.9g	7.3g	14.6g
Carb to Protein Ratio	3.21	3.85	2.45	0.48	2.32	2.21
Price (per 8 fl oz)	$1.25	$1.67	$1.18	$1.55	$0.79	$2.29

If you want to save money, try this homemade shake recipe:

· 2 scoops EAS or other vanilla protein pwd 140 calories $0.38

· 2 cups 2% milk 240 calories $0.25

· 2 packets Swiss Miss hot chocolate mix 120 calories $0.40

· 1 medium banana 109 calories $0.25

· 2 tablespoons Skippy peanut butter 190 calories $0.14

Blend it all and enjoy! Makes two servings

Total Calories (per 8 fl oz) = 400, Total Price = $0.71

Top Stress-Reducing Foods

How can food change our brain chemistry to help us fight stress? Here's an example:

Protein contains tryptophan which is a large amino acid that be converted to serotonin (helps regulate mood) in the brain. Carbohydrates help our brain properly process tryptophan.

Want to boost your serotonin levels and elevate your mood without any fancy pills?

For a snack that's sure to make you smile, try a glass of non-fat milk along with a handful of whole grain crackers. For extra energy, add in a small handful of walnuts for more tryptophan and mood-enhancing flavor.

Click here for other stress-reducing foods

Have a Heatlhy Day from Momentum.

Contributed by Monica Van Winkle