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