How to Prepare a Budget Friendly Family Meal

Time. Money. Effort. They are all things that can stand in the way of preparing healthy meals. We are going to take a closer look at the common concern “healthy foods are just so expensive!”

There have been several studies that have taken a look at the cost of healthy foods, but one of the best, most comprehensive ones was conducted by the USDA in 2012, and updated in 2015. This study looked at the Dietary Guidelines, price per calorie, price per edible gram, and price per average portion. The results? Low calorie foods, such as fruit and vegetables tend to be relatively expensive when it comes to price per calorie while foods high in saturated fat and added sugar are high in calories and low in price per calorie. However, when comparing fruit and vegetables to most dairy and protein foods, they are less expensive. (1) A Harvard study has also found that a healthy diet, rich in fruits, vegetables, fish, and nuts) costs about $1.50 more per day per person. This equals roughly an additional $2,200 per year for a family of four. (2)

Do not let this detour you! Let it motivate you to make wise decisions with your food dollar! It’s no secret, that while highly processed, sugary foods are cheap, they have a profound negative impact on your body.

Creating Cheap Healthy Meals

moneyThere are several ways you can create healthy meals in a budget-friendly way. The first is to look at your eating habits and determine what area of change will make the greatest impact on your health. For example, if your family rarely eats pasta but enjoys meat at most meals, then buy the less expensive pasta and allocate some of those food dollars to a better meat. When you are purchasing produce, consider what is in season, as those foods tend to be less expensive. Additionally, keep an eye on the weekly store advertisements, pull your attention away from the packaged foods and focus on what’s healthy first! Note: not everything has to be fresh! You can buy frozen fruits and vegetables as long as there is no added sugar or salt to the package. This is a great way to make sure every meal includes a fruit or vegetable, and steaming them is fast!

Quick, Healthy, Family Meals

timePreparing healthy meals for your family doesn’t have to cost a fortune or require hours in the kitchen. Here are some easy, tasty, budget-friendly meals to serve up to your family:

 

 

  • Mediterranean Pita: Slice a whole-wheat pita open, spread hummus on one side. Add any veggies you enjoy (red pepper, cucumbers, olives, and mixed greens are yummy here). Add a little olive oil and enjoy! Estimated Cost per serving: $2.30
  • Loaded Sweet Potato: Bake a medium sweet potato and top with 2 Tbsp nonfat Greek yogurt, 1 Tsp honey, and 2 Tbsp black beans (drained and rinsed). Estimated cost per serving: $1.95
  • DIY Fish Sticks: Preheat oven 425 degrees. Slice 1, 6-ounce cod filet into strips. Season with salt and paprika. Bread each one by dipping slices into egg bath then whole-wheat breadcrumbs. Place on foil-lined baking sheet and bake for 8-10 minutes (or until opaque and flaky). Serve with frozen veggie or salad. Estimated cost per serving (3 fish sticks): $3.50
  • Turkey Frittata: Preheat oven to 425 degrees. In small pan , brown ¼ pound ground turkey, seasoned as you wish. Add 1/8 cup grated onion – cooking about 3-4 minutes. In a separate bowl, combine 2 eggs, 1/8 cup milk. Add to turkey mixture and cook until eggs are set. Estimated cost per serving: $2.75 (depending on grade of meat you buy)

If you would like to join an upcoming Crockpot Challenge, fill out the form below and I’ll be in touch.

**FREE** Five Day Nutrition Group

 

Thank you for your interest in the FitKeri Five Day Nutrition Group starting on May 12th!  Here is the full scoop. Contact me if you have any questions once you look over!

 

The Challenge contains the following:

– Easy delicious 5 day meal plan for every meal and snack

– Short and simple exercise plans to keep you moving

– A private Facebook group for complete support

– My personal attention and guidance

Optional: You can purchase a 5-day supply of Shakeology to use as either your breakfast or snack for $28. This will help you shed the pounds even faster!

 

THE RULES:

* Exercise for 30 minutes minimum per day

* Keep a food journal

* Check in daily for accountability on our private Facebook page

* WIN prizes!

* Drink your Shakeology once per day (optional)

So what do you think? Are you ready to commit?

 

If this sounds like something you would like to be a part of … and why wouldn’t you … Please fill out the form below and I’ll be back in touch with you within 24 hours. Be sure to check your junk/spam folder!

 

 

Fruit Challenge

Fruit Challenge

In our Reaching Your Full Potential series, we are talking about how to become our best selves and today we are going to talk about a sweet topic, Fruit! 🙂 Lately, I feel like fruit has gotten a bad name. There are so many people out there who says it’s bad for you because of the sugar content. That simply is not true! Fruit contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories. Now, I’m not saying you should go and eat 6 bananas a day, but fruit should be part of your healthy, balanced diet.

Read this great article about all the benefits of fruit and why you should eat it daily and then comment and share your favorite fruits and how many servings you eat each day.

Fruit Rainbow
Eat a Rainbow

So what are the “best” fruits you can eat for a healthy lifestyle? My top picks would include berries (strawberries, raspberries, blueberries, blackberries), avocado, lemon, lime, grapefruit and pomegranate. I most often choose berries over anything else because they satisfy your sweet/sugar cravings and they boast a very impressive nutrient profile. Of course, stick to the all natural and stay away from canned or pre-packaged sources. Frozen fruit is absolutely fine too! I always have frozen fruit in the fridge to use for my shakes.

The amount of fruits you should eat would depend on your goals and the meal plan you are following, but most plans I see have you eating just 1 – 3 servings daily….and wine does not count as a fruit (unfortunately) ! 🙂

Here are some great fruity recipes to try out this summer.

Strawberry Lemonade Bars

Avocado Dressing

Raspberry Chia Pudding

Peach Salad with Cumin Dressing

Broiled Grapefruit

Watermelon Salad

Mojito Fruit Salad

What are some of your favorite fruity recipes? Please share!

 

 

5-Day FREE Clean Eating Challenge

You’ve probably heard of clean eating, but you may not know what it is exactly or how to go about cleaning up your diet. Eating clean is a good way to refresh your eating habits: it’s about eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, added sugars, salt and unhealthy fats. And since you don’t have to count calories or give up whole food groups, it’s easy to follow.

This 5 Day Clean Eating Challenge gives you a game plan, recipes, and a practical way to get in the habit of eating better.

clean eating challenge

The Challenge contains the following:

– Easy delicious recipe options for every meal and snack
– Short and simple exercise plans to keep you moving
– A private Facebook group for complete support
– My personal attention and guidance

The Rules:

Follow these 5 simple rules for the next 5 days, listed in order of importance. The closer you’re able to adhere to these 5 rules, the better results you will see. I will post helpful tips for the next 7 days to help you stay on track, but THIS is going to be your mantra for the next 7+ days:

  1. ELIMINATE processed foods; try new, healthier recipes as alternative
    1. Allowed
      1. Fresh Fruits and Vegetables
      2. Whole Grain Pasta and Wheat
      3. Lean Protein, Healthy Fats
      4. Organic or Grass Fed Products
      5. Limited Dairy Products
    2. Not Allowed
      1. White – Flour, Rice, Sugar
      2. Processed and Refined Products
      3. Preservatives, Fast Food, Alcohol
  2. HYDRATE frequently; water only!
    1. NO soda or juice 😉
    2. Sparkling water is find, just must be all natural
  3. CONTROL your portion sizes. ½ your plate should be veggies/fruit, ¼ grain & ¼ protein
  4. EXERCISE every day, following along with the optional workout schedule
  5. CHECK IN daily for accountability on the Facebook page

 

So what do you think? Are you ready to commit?

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If so, please click the Join Now button and register for a free account. I will add you to the private group where I will begin posting on Saturday to get you started.   If you are a current client, contact me and let me know that you would like to join the group.

Optional: You can purchase a 5-day supply of Shakeology to use as either your breakfast or snack for $25. This will help you shed some pounds even faster, give you energy and help with food cravings. Message me asap if you are interested so that I can ship them out in time for you to start on Monday.

 

1048004_308368132684740_6833230416155624947_oeat clean lifestyle

 

 

21 Day Fix EXTREME – NEW Workouts by Autumn Calabrese

Did you love Autumn Calabrese’s 21 Day Fix? Good news! Her brand new program – the 21 Day Fix EXTREME is HERE!!!

The original 21 Day Fix is available now, and it’s perfect for beginner and intermediate exercisers. The 21 Day Fix EXTREME is designed for someone that is needing to lose those last couple of pounds, up the intensity, and get shredded! The program is designed to not only approach your workouts for max results but also your food. Autumn’s experience as a fitness competitor makes a HUGE difference in knowing how and what to eat.

 

Who is Autumn Calabrese?

d694669949b57ab6ed750d5b8f4b450bAutumn is a certified and celebrity trainer to people like Rachel Zoe and Brooke Burke. She’s also a well-known fitness competitor who has continually placed in each competition she’s competed in. You may have also seen her on the cover of Oxygen magazine if you’re into heavy lifting and eating clean. She also created the original 21 Day Fix that continually sold out and is now the #1 fitness and nutrition program in the United States. Her unique meal plan that allows you to never count a calorie and no-nonsense workouts are perfect for anyone, and now she’s taking those concepts to the EXTREME for max results.

How is the 21 Day Fix EXTREME different from the 21 Day Fix?

Besides having all brand new workouts that are more intense, the nutrition plan is focused in for max results. You will still be using your containers and practicing portion control, but you will also be eating completely clean.

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Click here to see a chart of all the differences between 21 Day Fix and 21 Day Fix Extreme

What’s Included in the 21 Day Fix Extreme Challenge Pack?

  • 7 brand new, intense 30-minute workouts
  • 1 FREE bonus workout when ordered through me
  • 21 Day Countdown to Competition menu plan for MAX results
  • New perfectly portions containers for the NEW workouts
  • Shakeology Shaker cup
  • Shakeology to replace one meal or snack per day
  • Access to my private online accountability step to make sure you #PressPlay every day. I will support you every step of the way to make sure you succeed.

What will I need for the new EXTREME workouts?

Every workout will include weights or resistance tubing. I would suggest 5-15 lbs or a resistance band program.

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What will the workouts include?

The 21 Day Fix EXTREME will be exactly that – Extreme compared to the original program (which is no joke!). It will include total body workouts that mix steady state aerobics, resistance training, and explosive power moves for max results.

Will there be a Modifier in the 21 Day Fix EXTREME program?

There will be a modifier just like Kat was in the 21 Day Fix, but we do encourage you to start with the 21 Day Fix and move to the Extreme. Autumn has said the EXTREME workouts will be harder, include more weights, and the meal plan will take out the treats and wine…..but it’s just 3 weeks! 🙂 There will be a cardio fix, pilates fix, Dirty 30 workout, and more resistance training along with plyo moves!

go extreme

 Get first access to 21 Day Fix EXTREME here

 How long are the workouts?

All of the workouts will be 30 minutes just like the original 21 Day Fix. Autumn’s goal for this EXTREME workout is to target every muscle to give you an awesome total body workout 7 days a week to blast fat and get you to your goals in 3 weeks. guess work

 

Click here to view the original 21 Day Fix that is available to purchase right now and perfect for beginners and intermediate exercisers.

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Here’s a Sneak Peak at the 21 Day Fix Extreme – Will you try it?