As a personal trainer, one of the most popular phrases I hear is “OMG why does eating healthy cost so much”!? If you are thinking the same thing then you came to the right place today because I am about to break some shit down for you Eating healthy on a budget is TOTALLY doable. If it is something that you WANT to do, then you should never have any negative thoughts about it. Where there is a will, there is a way! If you want to change your health and eat well, then find what fits your budget because as you are about to see, there are SO many options to fit all daaaaaa taste buds and all the different budgets in the world! Below I am going in depth on my top 3 budget friendly health foods.
At only $1.54 for 1lb, you are getting a whopping 13 servings per bag! Each serving is packed with fiber, protein and potassium while being naturally low in fat and calories! The soluble fiber that lentils contain have been shown to lower cholesterol which in turn reduces your risk for stroke and heart disease. There are also a great source of folate and magnesium, which make your heart happy as well by increasing blood flow and blood oxygen levels. They are probably most notably known for their protein content, which makes them very popular among healthy eaters, especially the vegan community. With approximately 10 grams protein in a 1/2 cup, lentils can be a great addition to a salad, soup, or even made into a delicious spread. The options are endless! Can you say WINNER WINNER!?
At $2.17 for 1 dozen, this nutrient packed and versatile food is beyond egg-cellent I feel like whole eggs have gotten a bad name because of the 212 mg of cholesterol that 1 contains, but studies have repeatedly shown that eggs and dietary cholesterol have no adverse affect on cholesterol levels in the blood. In fact, eggs have been shown to increase good cholesterol levels (HDL). In short, EAT THE DAMN YOLK people The yolk is where all the good stuff is located. 1 egg contains 75 calories, 5 grams of fat, 6 grams of protein,choline, lutein, zeaxanthin , iron and vitamins a, b12, b5 and the list goes on and on. If you are still scared of the yolk like a plague then eat just 1 yolk to get a good dose of all the wonderful nutrients and benefits I just listed above. Enjoy em any way you like! Boiled, scrambled, in a salad, on a sandwich, in a quiche, however your little taste buds want them. Get ya egg on people!
Locally Grown Fruits/Vegetables
I love purchasing locally grown fruits and vegetables for numerous reasons! One of the best reasons is because it allows for a family outing and for my daughter to see the importance of eating well and supporting local farmers. She LOVES going and loves how much more tasty the fruits and vegetables are from the farmer’s markets we go to. That’s right! Locally grown fruits and vegetables REALLY are the that much more tasty than store bought because they are picked at peak ripeness and then immediately sold. Typically when you purchase from a store like Wal-Mart, they are picked before they are ripe to allow time to travel and get to their selling destination. In that process, the fruits and vegetables begin to naturally decay and loose vital nutrients as they are exposed to environmental elements as they travel. Eating locally grown produce also allows for less waste and plastic use, so make sure to bring your reusable tote with you to avoid all of the dreaded plastic bags. 2 wins for the environment right there Lastly, prepare to save big money when shopping at your local stand or farmer’s market! Last weekend I purchased a pint of strawberries for almost $3 less than I would have paid at Wal-Mart! This is because when you purchase locally grown produce, most of the money made by the growers goes directly into their pocket! What a way to grow your local economy! Don’t forget about the above mentioned eggs either! Kill 2 birds with 1 stone by stocking up on those local eggs as well
These 3 things are just a glimpse into the world of healthy eating that can be done to fit pretty much ANY budget. Remember, all you have to do is TRY and anyone can make it happen I hope this post was helpful and inspiring!
In health and fitness,
- 1lb lean ground turkey (93/7)
- 1 large egg
- 1/2 cup chopped onion
- 1 tbsp Worcestershire Sauce
- 1 tbsp Mrs. Dash onion and herbs
- 1 tbsp Mrs. Dash garlic and herbs
- dash sea salt
- 4 dashes black pepper
- 1 tbsp ketchup or bbq sauce
Preheat oven to 425. Mix all ingredients except the ketchup or bbq sauce in a mixing bowl thoroughly. Form into a loaf and place in a glass baking dish. Top with 1 tbsp of ketchup or bbq sauce, cover, and place in oven for 25-30 mins or until no longer pink. Uncover for 5 mins to brown the top. I hope you enjoy this awesome turkey meatloaf
Hey ya’ll! I am so excited with what I am about to announce Today I wanted to discuss why I am stepping on stage again and competing in a fitness competition. First and foremost, if you have known or followed me for a while, you know fitness has been a huge part of my life since my early teenage years. Competition has been as well. The last time I ever competed on stage (pageant) was in 2006 and it was not a very fun experience for many reasons, which honestly made me shy away from ever stepping on a stage again. Below is a photo from that competition.
Over the past 10 years I have contemplated and gone back and forth on stepping on stage again whether it be a pageant stage or a fitness competition stage. There is so much that goes into prepping for both of them and to be honest I have really enjoyed helping other young women live out their dreams on stage while maintaining a healthy lifestyle daily on my own end. After having my daughter a little over 2 years ago, my priorities shuffled around in terms of myself; and rightfully so. Workouts and meal prepping were done when they could be done and I must admit that I probably own the record for hitting the snooze on those 5 am gym alarms! I learned to make it work, though just like moms do. You learn to get things done. Most days you don’t know how it’s gonna happen but you make shit happen Ahh the power of being a woman and being a momma! Needless to say, through all of this, I have had the itch to get back on stage for the past year. I feel like things are in line for that to happen now. When you become a mom, especially for the first time, I feel like we only see the “glamorous” side of it; especially on social media. Dressing your kiddo in the latest trendy clothes, pushing him or her in the hottest new stroller, taking the perfect photo every month of them for the first year of their life. I’m guilty of it. The truth is, for the first year you are covered in barf, maybe even poop sometimes, the fancy stroller you just want to hunk the shit out of it because they said it’s “light weight and compact” (yea…right!), and for every perfect photo there are 20 more of a screaming baby not wanting to cooperate with what you are trying to do. Through all of this though, comes a moment to breath (maybe a little!) and look at yourself in the mirror and realize that although you are mom and in charge of a little human or 2 or 3 or 4, you are still a person. An individual. A human too that needs a little time to them self, to shower alone, workout, and do whatever you need to do to make yourself feel good. This use to make me feel guilty. Today, I realize it is a much needed thing to remain sane and it enables me to be the best mother and spouse to my family. Listen up ladies! IT IS OKAY TO HAVE/WANT/NEED A LITTLE “YOU” TIME. You have to have your own identity outside of motherhood. I lost my identity briefly in the midst of the world wind and I not only suffered, but my family did as well. My spouse and I sat down one day and discussed it and came up with a plan to allow momma bear to find her individual self once again. Below is a picture of my girl and her mommy
This is what lead me to making the decision to step on stage for my very first fitness competition this September! To me, it is not about winning but about me spending the next 5 months to better myself and to push myself beyond anything I have ever done before. I know there will be hard days, missed workouts, tears, a ton of sweat, and days were I probably f’up my diet. I know, however, that the most rewarding moment will be when I walk across the stage to show off all of my hard work and I spot my family and my daughter smiling and cheering me on. That to me is VICTORY. No matter the outcome of that day, I will be a winner in their eyes and that’s what this journey to the stage is all about. I would love for ya’ll to be a part of my journey so make sure to follow me on social media @meganbolognafit. I know I will need some encouraging words throughout this process so I would love to hear from each of you. Thanks for your support already by taking the time to read my story
In health and fitness,
- 1/2 cup dry oatmeal
- 6 tbsp liquid egg whites
- 1 tsp cinnamon
- 3 squirts liquid vanilla stevia
- 1 cup water
- 3 fresh strawberries sliced
- 1/3 cup fresh blueberries
- 1 tbsp chopped almonds
Place the cup of water in a medium saucepan and turn heat on high. When water starts to boil, stir in the oats. Turn heat to medium and stir in the cinnamon and stevia. When about half of the water is absorbed and the oats start to puff up, add in the liquid egg whites while you continually stir (this is important so they mix in correctly, so stir away!). Cook for 2 to 3 minutes on medium heat or until all liquid is absorbed. Top with the strawberries, blueberries and almonds. An extra splash of cinnamon is always a good idea as well! Now that you know how to make berry proats, you will find yourself making them all the time