All too often as a trainer, health advocate and body builder, I am asked how in the world I afford to eat how I do. I am often confronted with the excuse from the everyday Australian saying it is ‘too expensive’ to eat healthy. Okay, so the price of ‘organic’ tri-coloured quinoa can be far-fetched. What I pose to the excuse of overpriced health goods, is that you can do this on the cheap, but you’ve got to be smart. Here are my top practical tips to staying lean and keeping good health via the fridge and pantry!
DITCH THE STORE BOUGHT MUESLI & MAKE YOUR OWN: So the top mueslis in the cereal aisle, while being loaded with sugar and other bad stuff, can also be particularly costly if incorporated in your weekly shopping basket. Here’s my way of making the cheapest, most delicious, natural muesli possible
- Purchase selections of bagged items. I don’t mean Homebrand ‘coco bombs’. Buy yourself a bag of bran flakes, kalamut puffs, puffed rice, HomeBrand toasted fruit-free muesli (the least caloric). These are all excellent mixed together to make the base of your muesli
- The trick to adding dried fruits is to purchase these from the baking aisle and NOT THE HEALTH FOOD AISLE. The price difference is uncanny, while the product is basically the same! Sultanas and cranberries seem to be the least expensive dried fruit to add
- If you can afford a splash: purchase a nice selection of raw nut mix. Zap quickly in a food processor to crush and add in to your muesli.
REMEMBER, while muesli provides an excellent source of fibre, good fats and carbs you should not be consuming more than a 1/3 of a cup per meal! The amount of muesli you can produce may cost you 2 times as much as buying the box, but it will last you 3 times as long.
OATS: they should be your best friend. Unbranded kinds are just as good as branded and cost a third of the price. Oats are an excellent source of fibre and a dense carbohydrate to give you lasting energy throughout your morning.
EAT SEASONALLY: bananas on special at woollies? Chances are they’re in season. Work your diet around fresh produce that is on special. Eating a selection of fruit and veg means you’re getting a variety of vitamins and minerals. On that note, head to your local farmer’s market. Chances are you’ll pick better produce at an even better price!
WHEN IN DOUBT, EAT FROZEN: you can purchase veg and berries in your freezer aisle that have been snap-frozen fresh. That means they may even be fresher than some of the produce lying on the shelves for months!
POOR MAN’S PROTEIN: when you just can’t afford those skinless chicken breast, head over to your canned fish aisle. Tuna is a great source of protein and is low calorie (when you purchase without any fancy sauces). In fact, try to incorporate a range of protein sources to your diet: greek yoghurt, tofu, eggs, beef, turkey, pork.
KEEP IT SIMPLE, STUPID: Lastly, be aware of health buzz-words. Just because a product says ‘Gluten Free’, ‘Organic’, ‘Sugar Free’, ‘Quinoa’, ‘Superfood’ doesn’t mean it’s exactly good for you. As soon as you start complicating your diet with ‘raw’ and ‘activated nuts’, you impair your judgement about the simple notion of a BALANCED DIET. If your goal is to lose weight or gain muscle, don’t forget about the good old lean protein and vegetables. It works wonders, and is still the trusted method of most body builders, athletes and fitness models alike. Want to look like them? Eat like them.
Not sure where to go from here? I write nutritional guidelines for as little as $15. Meal ideas, portion sizes and eating frequency is specific to your body, your goals and your lifestyle! FB message me today http://www.facebook.com.au/alphafitpersonaltraining
