Haywood Fitness: March 2014

Saturday, March 29, 2014

What does Eating Clean Mean?

 What Does Eating Clean Mean?

Eating clean (EC) means staying away from highly processed foods such as desserts, candy, pop, and breads. Eating clean is going back to the basics from a long time ago.  EC will give you the healthiest options, most nutrients and energy as well as prevent horrible things such as diabetes and cancer. If you are feeling tired, have gained weight or have any other uncomfortable symptoms (such as bloating, irritable bowel, headaches, irritability) it could very well be your diet and eating too many processed foods.

When you first start to eat clean you may initially feel more tired or sick because your body is used to running on a bunch of sugar, fats, and caffeine. So, it is important to give it time. Some people can comfortably quit bad habits (such as drinking diet pop) cold turkey while others have to wean themselves off of it. For example, if you currently drink one can of pop a day then you can probably quit cold turkey. However, if you drink three or more cans of pop a day you should gradually reduce the amount of cans you drink each week.

Every time you put food in your mouth you should ask yourself "Does this have nutritional value?" You need to eat to live, not live to eat. Eating is providing  fuel for your body not a mood pick me up, hobby or activity. We (Americans) have turned eating into a social activity and a high or addiction. We need to change the way we think about food.

It may take a while to break your addiction to food. But, I promise you that over time healthy foods will be more appealing and processed foods will not be. I can speak from example. I used to drink up to nine cans of mountain dew a day and now I can't even bare to drink one can! This will need to be a lifestyle change, a process, and a journey. Don't give up!

Here are some ways to determine if food is clean or processed:

Processed: It has an expiration date, comes in a package or box

Clean: You can grow it in a garden or it was derived naturally from the ground or a seed

Tip: Shop on the outside of the grocery store in the produce aisles. The inside aisles have all of the processed foods.

Tip: Check the ingredients list: If it has a ton of ingredients don't buy it.  If it contains words in the list that you cannot pronounce, don't buy it.  If an ingredient ends  in -ose it is most likely some form of sugar, don't buy it.

Eating Healthy on a Budget

Eating Healthy on a Budget

I am by no means an expert on eating on a budget. In fact, this is one major area in our lives that we are trying to improve. So, that is why I am going to be sharing what I learn along the way in case it helps anyone else out as well. Whenever I walk into the grocery store I always vow that I will only spend X amount of money. Then, before I know it all of these enticing things jump out at me and I throw them in the cart. Most of the time they are healthy food items. But, that doesn't justify over spending. Well, last shopping trip I was determined to not let it get the best of me. So, this is what I did:

1. Plan enough meals and snacks for the week

2. Make a list based on those meals. Before you make the list look through your kitchen to make sure you don't already have some of the stuff (I am famous for buying stuff that I already had tucked away that I forgot I had!)

3. Look through your coupon organizer to see if you have any coupons that you can use. Just use coupons on things that you actually need. I mean-do you really need poptarts just because they are $1.00 off?

4. Set a limit (goal) and take out just that amount of cash.

5. Go to the cheapest grocery stores first. If you have an ALDI's or a comparable store go there first. Take your list in with you and as you find the items on the list cross them off. Whatever items (if there are any left) that you couldn't find then go to the next cheapest store and purchase the rest of the items there.

6. Once you run out of food for the week-DO NOT go back and buy more until the designated time to go again unless it is for something you HAVE to have such as baby formula. You would be amazed at how much stuff you can come up with around your cupboards even if it means eating cereal for two days in a row.

What we got for under $100:

Last time I went grocery shopping I took my husband and daughter with me. We turned the entire shopping trip into a fun challenge. We were so excited when we met our challenge. We got the following items (a weeks worth of groceries for three) for under $100.00. We are using these groceries to follow the 21 day fix diet plan we are on so all of the items we bought were very healthy!

Store 1

ALDI: Bag of Sweet Potatoes, Container of mixed nuts, Agave Nectar, Sea Salt Grinder, 2 cans of olives, 2% shredded cheddar cheese, 2 containers of organic baby spinach, Raw head of broccoli, 2 Mangos, bag of navel oranges, Graham crackers, pack of kiwi fruit, six cartons of almond milk, bunch of grapes, Strawberries, Ricotta cheese, mushrooms, 2 jars of organic pasta sauce, two containers of lowfat cottage cheese, blueberries, raspberries, 2 bunches of bananas=$77.36

Store 2

Buehlers: Organic Eggs, 2 boxes organic mac & cheese, sugar in the raw, 1 whole roasted chicken, four avocados, bunch of kale=$12.64

Grand Total= $90.00

A couple last reminders! It is okay to buy generic. Some factories make the same food and just slap different labels on them. You don't need to buy everything organic and you also don't need to buy everything name brand. Focus on buying clean, unprocessed food and buy local anytime it is possible!

Thursday, March 20, 2014

What Are You Avoiding?


What Are You Avoiding?

We all have that one thing (or few things) that we have been avoiding doing. For some of us it might be tackling losing weight, forgiving someone, cleaning out our basement, or starting a work-out routine. The whole out of sight, out of mind mantra is very convenient in this area in our lives. "I will get to that one day" we think. I don't know what struck me hard when 2014 hit but something did. It might have been that last year I became a mom, hit thirty, or that my step-mom passed away from cancer. Whatever it was that hit me I caught fire that every little thing I have been avoiding in my life needed taken care of...NOW. I don't want any regrets and I don't want to fall short of being the best that I can be. For that reason I am hitting things hard. My hope is that if I try to do a bunch of things then hopefully I will at least accomplish a few of them. This weekend I tackled something incredibly embarassing. In fact the only reason that I am even publicly sharing this is because I know that someone out there can relate to having a similar issue.

My husband has told me our entire marriage that I have issues when it comes to buying gift bags, wrapping paper, and tissue paper for gifts. "We have a whole box of all of that stuff downstairs-why do you need to buy any more?" Well, let me tell you my answer for that. 1. I like buying gift bags. To me-it is just as fun buying the perfect gift bag as it is buying the gift. I usually try to find a gift bag that matches the theme of the party, the person's personality, or the gift itself. In my eyes the gift bag is part of the present.   2. The big box in the basement full of gift wrap is very intimidating. It is so big and full of stuff that I don't even know where to begin. If I buy a gift bag at the store while I am buying the present I can avoid eye contact with that huge box of craziness and pretend it doesn't exist. Crazy, right? Well-this is my one big thing I have been avoiding for a long time. Until now.

So what changed? Well, my husband and I are doing a Financial Peace class where we have to focus on every dollar and how we are spending it. Therefore, I can no longer purchase gift bags without feeling guilty or feeling like I am hurting the greater cause. Last night I did what we all need to do- I faced the thing I was avoiding head on. I stared that ginormous box of gift wrap in the face and it was terrifying! I began pulling stuff out of the box and sorting it into piles. As I began sorting I realized how absolutely ridiculous it was that I had been purchasing gift wrap. I had enough gift bags, boxes, and wrapping paper to start my own Hallmark store!!! I found myself feeling ashamed, anxious, giddy, embarrassed and freed as I cleaned out this box and sorted. I then created labels for each storage tub so that I could now easily find the category of gift wrap I would be looking for. Now, instead of looking for that perfect bag at the store-I will look through the tubs in my basement.

Looking back I bet not a single family member or friend of mine can tell me what I wrapped their present in. In fact, I bet they can't tell me what gift I even got them for that matter! So, why was I so consumed with this gift wrap obsession? Why was I wasting money that we shouldn't be spending?  Because it was easier! Just like it is easier to eat whatever we want and continue doing what is comfortable...even if it isn't right. Well, those days are over. If you are reading this and you will be receiving a gift from me expect it to come in a really tacky wrapping paper. I have vowed to not buy any more gift wrap until what I have is all gone.

I don't share this just so you are amused by my obession with gift wrap (although you probably already are!) I share this because as I mentioned before we all have that one thing that we have been avoiding. We have that one thing sitting in our basement that we are avoiding eye contact with. The hardest part is getting started. Once you get started it is so much easier. I hope that this encourages you to face that one thing you are avoiding head on. I promise if you do you will be better because of it. You will feel a sense of accomplishment, release, and freedom that you haven't felt before. Best wishes!


Tuesday, March 18, 2014