Tips For Healthy Eating On A Budget

Tips For Healthy Eating On A Budget

Before the holiday season arrives and everyone self-sabotages their healthy eating habits and goes outside their food budget, let me share with you our tips for healthy eating on a budget! We love eating a whole food plant-based diet, full of organic foods and I do a lot of cooking from scratch and a lot of meal prep. That being said, we do NOT sacrifice quality when we shop at with their house brands (like Great Value, Marketside, and Sam’s Choice). Making these swaps and buying these brands allowed us to get more for our money while eating delicious food and sticking to a healthy lifestyle….even during the holidays!

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Tips For Healthy Eating On A Budget

  1. Meal planning is imperative!
  2. I try to plan meals that might have a crossover in ingredients so I’m not buying too many different ingredients or wasting some of what I buy.
  3. Prepare your food that you could eat for several days (i.e. I make a huge chopped salad with lots of ingredients twice a week and chop all my fruit and store them twice a week so they are ready to go). This also keeps you from being lazy and ordering out, when most meal prep is done.
  4. If something is on sale, buy more of it and store it or freeze it so that you have it for another part of your menu during a future week.
  5. When washing fruit, use filtered water (we have a reverse osmosis system in our home and love it) with some vinegar and baking soda. I wash my berries and dry them and put them in glass jars or glass storage containers like all my other produce/food. It helps them stay fresher longer.

A few of our favorite whole food plant-based recipes….

Baked Pumpkin Chocolate Chip Oatmeal

Fall to me means yummy pumpkin recipes, pumpkin everything! Yum! 

With a hand mixer, blend: 1 1/2 cup , 2 TBSP , 1 1/4 c , 1/4 cup , 1/2 c (we always avoid refined white sugar), 2 c , 1/2 c organic oat flour (I just put oats in a blender to make oat flour), 2 TBSP , 1 TBSP , 2 TBSP , 1 TSP , 1/2 TSP , 1/2 bag , chopped nuts optional. Spray 9×13 glass dish with coconut oil and pour mixture in and even out. Bake at 350 degrees for 35-40 min. Cool for about 10 min, cut and serve! This is totally clean and good for you! See my Instagram reel to see more.


Fresh Fruit Parfait

We start with the the (I prefer the unsweetened as to avoid sugar), add a little , add some , top with any you choose. We love mangoes, honeydew melon, blueberries, strawberries, raspberries, blueberries…it’s all so delicious!

When I always have a variety of produce cut up, it’s easy to throw them in any meal or grab it on the go as a healthy snack!


Thai Peanut Ramen Chopped Salad

So I make a huge chopped salad twice a week with and , and , , . onions, and diced carrots. It’s so crunchy and we use it in so many recipes.

I boil one square of the for each person for a few minute and then put it on each salad.

Next, I pour over it my yummy Thai Peanut Dressing and then sprinkle peanuts on top. I created this dressing myself and it’s super easy:
1/4 c , 1/4 c 1/4 c , 1/4 c (makes it creamy), 1 tsp , 1 tsp . I put into a little for about 30 seconds and it’s done. Sprinkle on top! Make more if you want to eat it a few times that week and store it in a container in the fridge.

This ramen so is much healthier for you and super tasty! The price is awesome too!

Doesn’t this look yummy?! So crunchy and packed with flavor and texture!


Double Chocolate Nice Cream

Using a professional blender is absolutely necessary for this recipe to get the right consistency (like a Vitamix or Blendtec).

Blend together 6-8 frozen (I always keep a couple dozen frozen at a time once they have brown spots on them and are super sweet, broken up in thirds and stored in a freezer bag), a couple tablespoons of , a squirt of , a splash of optional, and a little . Start with a half cup and only add a little more at a time if necessary. You want it to have a soft-serve consistency and not a smoothie consistency.

I call it “Double Chocolate” because then I add a couple that are just soooo yummy! You could always add sliced bananas on top and granola instead. I love hemp seeds too! Bon appetit!

See, you don’t have to sacrifice quality while enjoying healthy food that is sooo delicious….even during the holidays! Add fun variations to your favorite foods and desserts by adding pumpkin or mint to the recipes this season.


So….will you be ordering online and picking up your groceries or having Walmart deliver? Ha! Makes my life so much simpler and I just love it. 

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24 Hour Fitness Launches New Approach to Holistic Fitness

24 Hour Fitness Launches New Approach to Holistic Fitness

Following the lessons of the pandemic, 24 Hour Fitness is updating their brand identity and switching their approach to fitness. Their new initiative, Strength in 24, looks to build a more complete, holistic approach to exercising.

“The past few years have really tested the strength of our members in ways we would never have imagined,” said Karl Sanft, the president and CEO of 24 Hour Fitness in a statement. “Inspired by the resilience of our members, we developed our Strength in 24 initiative to celebrate our member community. I love the idea that we are all moving together into the future with a new definition of fitness, one that includes mental as well as physical elements.”

24 Hour is aiming to redefine what it means to be fit, strong and healthy. This can be seen through their new partnerships, programs and services such as, complimentary three-month subscriptions to Headspace; MODUS mind/body small group training program; HIIT+mindfulness program P.A.S.E. Factor; and industry partnerships such as those with nutrition, supplement, and wellness provider Nutrishop.

Another way 24 Hour Fitness is prioritizing holistic wellness is through their partnership with iCRYO.

Together the two brands have created a one-stop health and fitness destination inside the 24 Hour Fitness Parker Arapahoe club in Aurora, Colorado. The iCRYO Wellness Center offers whole-body cryotherapy, compression therapy, and PBM red light therapy, plus IV vitamin and hydration therapy, to boost recovery and athletic performance, pre- or post-workout.

“Mind and body health is a priority for most people, and we’re excited to offer these additional services to help everyone lead their healthiest, happiest lives,” said Ben Randall, the regional vice president of 24 Hour Fitness in a statement. “From destressing after work or recovery from a workout or training session, the new iCRYO Wellness Center will provide some of the best recovery options in a space that can help people relax and recuperate from daily pressures and improve fitness performance.”

Overall, the Strength in 24 initiative has potential to impact many lives. A poll by the American Psychiatric Association reported in 2022, one-quarter of Americans made a new year’s resolution to improve their mental health. Making the need for more holistic wellness programs high in demand for years to come.

Photo courtesy of 24 Hour Fitness.

The post 24 Hour Fitness Launches New Approach to Holistic Fitness appeared first on Club Solutions Magazine.

This content was originally published here.

Scientists Discover Compound That Mimics Certain Benefits of Exercise

Scientists Discover Compound That Mimics Certain Benefits of Exercise

(Photo: Arek Adeoye/Unsplash)
Until recently, bone and muscle strength have been thought to be the result of two things: drinking milk and exercising regularly. Thanks to research out of Japan, this might not always be the case. Researchers at Tokyo Medical and Dental University (TMDU) have identified a chemical compound capable of replicating certain exercise benefits.

Locamidazole was born out of a desire to improve bone frailty and prevent reduced locomotion in people who are unable to exercise. In search of the right treatment, the researchers developed their own method of monitoring muscle and bone cell health. They used this method to test 296 chemical compounds for their effects on the proliferation and differentiation of myocytes, osteoblasts, and osteoclasts. Eight total compounds were found to improve cell health and differentiation. Of these, one compound was capable of enhancing myoblast and osteoblast function, thus boosting muscle and bone tissue growth. This compound was given the name locamidazole, or LAMZ.

(Photo: Harlie Raethel/Unsplash)

The team then tested the effects of LAMZ in mice by administering the drug orally. While the drug didn’t cause any evident side effects, it did successfully increase muscle fiber width, maximal muscle strength, and bone formation in treated mice. It also lowered the animals’ bone resorption activity. Better yet, LAMZ was found to mimic calcium and PGC-1α signaling pathways, which typically activate during physical exercise and help to maintain muscle and bone tissue. When administered orally and subcutaneously to mice with sarcopenia and osteoporosis (diseases resulting in muscle and bone tissue loss), the drug reduced locomotive frailty by improving and reinforcing cell health.

Despite its ability to mimic exercise in certain ways, LAMZ isn’t a weight loss drug. While many of us have found ourselves wishing at least once for a magic pill that could effectively eliminate the need for dieting and exercise, that’s still a bit reachy. In fact, the researchers explicitly write that “this treatment did not affect body weight.” But that was never the point. People with physical disabilities, cerebrovascular disease, dementia, and other conditions are often unable to participate in the level of physical activity necessary to maintain proper muscle and bone health, which is essential to preventing further locomotive restriction and disease. If a drug like LAMZ becomes commercially available, it could help preserve the physical health of those who are unable to use traditional methods (i.e. exercise) to keep their muscles and bones in tip-top shape.

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This content was originally published here.

Healthy Aging Through Exercise – It is never too late! – Infofit – Personal Trainer Certification

Healthy Aging Through Exercise – It is never too late! – Infofit – Personal Trainer Certification

Studies Show Inactivity Increases With Age

According to Dr Marisa Wan, MD, Department of Medicine, University of British Columbia, Aging is linked to hardening of the arteries and a decrease in ventricular compliance. (1) Lack of regular exercise is also associated with sarcopenia, metabolic syndrome, obesity, insulin resistance, pre-diabetes, type 2 diabetes, non-alcoholic fatty liver disease, coronary heart disease, peripheral artery disease, hypertension, stroke, congestive heart failure, endothelial dysfunction, arterial dyslipidemia, hemostasis, deep vein thrombosis, cognitive dysfunction, depression and anxiety, osteoporosis, osteoarthritis, balance, bone fracture/falls, rheumatoid arthritis, colon cancer, breast cancer, endometrial cancer, gestational diabetes, preeclampsia, polycystic ovary syndrome, erectile dysfunction, pain, diverticulitis, constipation, and gallbladder diseases. (2)

Studies conducted in 2014 on the amount of exercise adults performed showed inactivity increases with age. The study showed that 25% of those between the ages of 50-64 are inactive, 27% of those between the ages of 64-74 are inactive, and that jumps dramatically in people over the age of 75 where a least 35% are inactive.

However, we all know cardiovascular and resistance training can reduce risk factors and increase heart health which contributes to healthy aging. Exercise also helps to improve core stability which in turn reduces the risk of falls. Aerobic activity increases blood flow to the brain which improves cognitive function. Although their abilities could be limited in fragile, elderly clients, movement with modifications will help to make them more functional for daily activities. This will contribute to maintaining independence and mobility of seniors.

Be Active for Healthy Aging

It is never too late to become active and earn healthy aging! People over the age of 50 should be aiming for a minimum of 150 minutes per week of moderate-intensity exercises, such as brisk walking or light jogging. Resistance training should be done 2-3 days a week at an intensity of 50 – 60 % for 15 to 30 minutes to start depending on the level of current fitness. Increase time to 30 to 40 minutes depending on ability and health conditions.

Just remember that any physical activity is better than no activity and given time it will provide health benefits and improve quality of life.  Do whatever you can manage initially based on your ability and your doctor’s advice. Ensure you hire a qualified, elite personal trainer to develop and modify an appropriate exercise prescription along with your physician and other health professionals. Healthy aging can be yours with an exercise program.



This content was originally published here.

7 Bathroom Cleaning Tips And Hacks You Should Be Aware Of

7 Bathroom Cleaning Tips And Hacks You Should Be Aware Of

bathroom cleaning tips

Cleaning a bathroom is one of the most annoying positions, but you can not ignore it. You have to thoroughly clean your rest room consistently to make your lavatory shine and be hygienic. Effectively, the only matter that could make this dreadful chore of toilet cleansing exciting and easy to perform is to locate some hacks and methods. After all, just about every moment of your time is valuable. So, why squander it when you can act intelligent?

Beneath are 7 tips and tips you want to know to make your lavatory cleansing position much more uncomplicated than at any time:

1. Glow Up The Mirror

Leave your mirror for a handful of times without the need of cleaning it, and you will observe layers of dust, grime, and h2o droplets deposited on the area, thus hindering the clear reflection. All you do is that you right away take up a moist towel or any fabric and clear it.

But is it providing you the finest results? No, not at all! A improved way is to brew some robust tea in the spray bottle, sprinkle it on the mirror and clean up it using a newspaper instead than a towel. This will conserve your mirror from unwelcome streaks and carry a new shine.

Study extra: How To Pick Senior Stroll-in Tubs? – Important Things To Look at When Getting A Wander-In Tub For Elder Folks

2. Get Rid Of The Places On Your Tiles

You won’t even comprehend it, but the grouting among your tiles provides to the unpleasant glimpse of your lavatory. Indeed, it’s tricky to discover and attain these spots when executing rest room cleaning, but there is a answer to each and every issue. Create a paste by mixing Borax, baking soda, and h2o in a around-equivalent proportion and use it to scrub the grouts.

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Ideally use a toothbrush to access every single crevice. A significantly much easier answer is working with toothpaste that contains some teeth whitening agents. Also, domestic bleach is similarly efficient in this regard.

3. Clean The Bathroom

Nicely, in this article will come the most difficult activity. Why not switch to some all-natural items this time to accomplish the mission? For instance, white vinegar is known to act challenging on germs, germs, and microbes that may possibly produce a toilet mess.

Pour a good amount of the vinegar and wait 2 minutes prior to rinsing it off. You will be astonished at the outcomes for guaranteed. Use the exact alternative to get your hand in excess of the rim of the bathroom.

On a day off and possessing an tremendous time cleansing the bathroom, make a option of lemon juice and borax to apply to the stained bathroom bowl. It would demand from customers at least 1-2 hrs to react and give a glowing shine to your rest room.

4. Get a Much better Showering Encounter

Fill a plastic bag with white vinegar and submerge the shower head nozzle in it for a evening. Clean up it with Luke’s water the pursuing working day to see a new deal with of it. As considerably as the shower curtains are involved, the plastic kinds can be washed in a typical washing equipment applying detergent. But if it is about cleaning shower doors, get on your toes to function a little. Blend white vinegar with baking soda to prepare a thick paste.

Apply on it and depart it for an hour or so. Submit this, a microfiber fabric would be proposed to clean up off the doorway to get better effects. Though for the tub, all you will need is to fill it up with very hot h2o or, in excessive cases, with 50 % vinegar and half dish cleaning soap to get rid of the filth.

5. Get rid of Rust And Tough Water Stains

Lemon is the supreme rescue for just about every problem. Use it with Borax to eliminate the hard drinking water stains or rub it as it is. You won’t uncover a greater and simpler alternative than this. As an choice, you can put together a paste of turpentine and salt. It is similarly efficient and will assist you get rid of people rust marks spoiling the elegance of your rest room.

Employing these conveniently offered products and solutions, which will turn out to be far better than those people chemical substances offered in the market, you will also be equipped to conserve a good deal of income concurrently.

6. Thoroughly clean The Ceiling

It transpires all the time. Having fast paced cleaning the tiles and fixtures tends to make you ignorant about the ceiling of your bathroom. Do not forget that it is equally important. Individuals spider webs, mildew, and spots will need to be straight away cleaned. The easiest way is to add vinegar to a bucket of water and thoroughly clean the dirt employing a extensive-taken care of sponge mop. It’s also important to know what crucial oils spiders detest since I’m sure it’ll make them disappear.

In addition, to clear the locations that are normally skipped, switch out the sizzling shower so the steam will get crammed up in the surroundings. The vapors built will provide dust on the area of the walls and ceilings, thus producing your job a lot easier.

7. Do Not Forget about The Sink

A sink is that 1 position in which the deposition of germs and illness-resulting in microbes is major, of program, just after the rest room. Pouring white vinegar with baking soda will assistance you reduce these microbes. Choose observe of making use of warm drinking water to rinse off the compound. This presents improved cleaning success aside from vanishing that smelly smell, which could mess up your mind.

Also, it would be much superior to purchase some disinfectant wipes to clear it. Mainly because clothing generally boost cross-contamination as they are employed for different functions.


Were these tricks practical to you? Were being you knowledgeable of these toilet cleansing hacks previously? Attempt these tips the subsequent time you are likely to cleanse your lavatory. These will give you improved results apart from conserving you time. Moreover, I guess you observed that none of people outlined tips involves buying and acquiring people high priced cleaners. Why squander revenue when the best cleansing components are accessible from your property?

As social creatures, sharing what we have is important, as I did. If you have much better tricks to incorporate to the higher than facts, do not forget about to point out them in the remark. Also, share the post to aid all those battling with this dreadful residence chore.

This content was originally published here.