I’m sure you all have heard recent articles and published statistics about the absurd amount millennials shell out each week to eat their beloved avocado toast. Hey, I’m one of them! Avocados are full of healthy fats, vitamins, and antioxidants that help to make your skin and hair healthier, protect you from cancer, and aid in weight loss. (If you want to indulge in your avocado obsession a bit more, feel free to check out this article).
Despite the health benefits of this amazingly delicious fruit, a healthy diet does not necessarily have to include it. In fact, when planning a healthy menu, one of the most important elements is that it is sustainable financially. If you have to choose between paying rent and eating avocado, I’d go with the rent. Or for a less dramatic situation, if the choice comes between a bunch of vegetables and one single avocado, you’d likely benefit more from the variety and quantity of veggies that those $6 could buy you.
Healthy food does NOT have to be expensive!
You CAN find a way to budget for it. Take Star Market, for example. This week’s sale flier lists ice cream and cookies, but it also includes plenty of inexpensive fruits, veggies, lean protein and whole grains to craft a full week of meals out of. Let’s take a look at a few, and how you might use them!
Birds Eye Frozen Veggies, BOGO
Francesco Rinaldi Marinara Sauce, BOGO
3 Romaine Hearts, $2.99
Cedars Hummus, BOGO
Boneless Chicken Breast, $2.49/lb
Canned Tuna, 2/$3
Greek Yogurt, 2/$7
2/$6 Arnold Sandwich thins
Barilla Pasta 2/$3
Pepperidge farm Whole Grain Bread, $3.49
And there is a lot more listed, too! These are just a few highlighted items to show you that a healthy diet can and should be affordable. So what would your week look like if you incorporated these items? Maybe a little something like this:
- Breakfast: yogurt with berries and toast with butter
- Lunch: sandwich with veggies and tuna and a banana on the side
- Snack: veggies with hummus
- Dinner: whole grain pasta with marinara sauce and a side of grilled chicken
Other tips for making healthy eating affordable include comparing the sales at different stores, planning meals ahead of time, saving leftovers for new dishes, and buying dry or bulk goods like rice or beans.
Generally, just stick with the basics. Eat real, whole foods. Mainly plants. And you may find that your wallet isn’t the only happy one!
by VIM Trainer: Sarah Oliver
One of my carnivorous friends has decided he is giving up meat for lent. After I got over my shock, I was pumped! Everything I’ve done and said in the past about plant-based diets he has ignored. I’m trying not to talk about how excited I am for him because I’m worried he’ll back out, but I have offered some tips when asked.
If you’re a vegan reading this blog, you’ve probably had one person or another ask how you get protein. My friend was no exception, especially as an athlete who needs plenty of carbs and protein to fuel his distance running. I sent him a list of vegetarian protein sources, along with a little information on complete vs. incomplete proteins.
If you took freshman bio, you know there are 20 different amino acids which are the building blocks of protein. Nine of these amino acids are called “essential” amino acids because our bodies are not able to manufacture them on their own. Animal proteins are complete proteins, meaning they contain all 9 essential amino acids in about equal amounts. On the other hand, many plant proteins are not complete proteins. This means that we must eat a variety of protein sources to get all the amino acids we need. In the list below, I’ve bolded the complete protein sources. I’ve also suggested which proteins to combine to make them complete!
The Distance Runner’s Protein List for Lent:
- Fish (if you decide to eat this) = ~20g per 3 oz (varies with fish)
- Milk, Cheese (if you go vegetarian) = 8g per cup milk, 7g per oz cheese
- Eggs (if you go vegetarian) = 6g per egg
- Yogurt (especially Greek) = 17g per cup
- Quinoa and other ancient grains = 8g per cup, cooked
- Chickpeas = 15g per cup (with rice for complete protein source)
- Hummus = 9g per ½ cup (with pita for complete protein source)
- Tofu = 10g per 4 oz
- Beans (all kinds) = 15g per cup (with rice for complete protein source)
- Edamame (soy beans) = 29g per cup
- Seitan (wheat protein) = 21g per 3 oz
- Tempeh = 16g per 3 oz
- Soy milk, yogurt (and other soy products) = 7g per cup
- Nuts & seeds = 8g per ¼ cup
- Nut butters = 8g per 2 tablespoons (with bread for complete protein source)
- Whole grains = 7g per 2 slices bread
- Veggie Burger = 13g per patty
- Lentils = 18g per cup (with seeds for complete protein)
The next time anyone asks you about protein, feel free to share this list! What is your favorite plant-based protein source? By now I’m sure you know mine is peanut butter…
Want more variation in your workout? Exercises performed with kettlebells are a great way to shock your muscles into growth while improving power and explosiveness from the ground up!
Check out VIM’s Kettlebell Video Series – Each week we’ll post a video demonstrating a new kettlebell move. First up, Russian Swing!
Only $199 to enter this 8 Week Fitness Challenge for all of these awesome benefits:
- UNLIMITED ALLOY TEAM TRAINING
- 2 ALLOY SMALL GROUP TRAINING SESSIONS/WEEK (16 TOTAL)
- MEMBERSHIP TO GYM FACILITIES
- NUTRITION GUIDANCE FROM A VIM TRAINER
…and a chance to win these awesome prizes!!:
1st Place (total of $449 value):
- FREE 3 MONTH MEMBERSHIP
- MYZONE BELT ($149 VALUE)
2nd Place (total of $249)
- FREE 1 MONTH MEMBERSHIP
- MYZONE BELT ($149 VALUE)
Results based on total weight and body fat lost.
CHALLENGE RUNS FROM SEPT. 15TH – NOV. 15TH
Want a complete mind-body workout? Work with Kevin, one of VIM’s awesome trainers!
Kevin is now offering private sessions in both yoga and personal training. Kevin can help you develop and evolve specific areas of your yoga practice and fitness regime including strength, posture, flexibility and balance. His approach is to empower your mind and body from where you start, so your vision is clear and your effort is focused for the work to be done. You can expect a fun and engaging challenge in every class/session you take with him at VIM. See for yourself!
Do as much cardio and as many crunches as you’d like – your abs of steel will not be revealed until you match your workouts with clean eating!
Mark Sisson is 63 years old, but you would never know it by looking at him! Perhaps it’s because he eats so well, which helps him in every other aspect of his life. He just announced his new Primal Kitchen Cookbook which features recipes from over 50 chefs in the wellness community.
Some highlights as Mark describes: “I’m talking big breakfasts, Primal Kitchen Restaurant featured smoothies, nutrient-dense salads and lunches, succulent dinner entrees, rich desserts, tempting small bites, and various sauces and dressings.”
PLUS, the recipes are labeled for specific dietary needs and preferences – vegan, no sugar added, dairy free, etc. Can’t beat that!
VIM hours for Monday, May 29th will be as follows:
Central Square: 8AM – 8PM
University Park: 9AM – 7PM
All classes for Monday are cancelled.
Take the END OF SPRING PILATES CHALLENGE!
NEW DATES: 5/14-6/18
This is your opportunity to get your beach body in full effect!
Take 2 semiprivate reformer classes every week for the next 5 weeks (a total of 10 classes within these dates) & receive 15% off your next package of Pilates semiprivate sessions!
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Cambridge, MA 02139
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Cambridge, MA 02139
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