Healthy Eating and Exercise on a Budget by fanzhongqing


									Healthy Eating and
Exercise on a Budget
Presented by:

Julie Chobdee, MPH
Wellness Program Coordinator for
Academic and Staff
Healthy Eating and Exercise on a Budget

 During these difficult economic times, how can you
 overcome the many obstacles to maintaining good health
 without hurting your wallet?

 Learn strategies to eat healthy on a budget and exercises
 that can be done without any expensive fitness
Healthy Eating on a Budget
 Budgeting and Planning:
  Each week or month determine how much you
  can spend for food.
  Plan meals and snacks for your family before
  you go shopping.
  Use the foods you have on hand first and use
  any leftovers the during the week.
  Use coupons ONLY if they make items you
  usually buy cost even less.
  Always check newspaper ads or store flyers for
  weekly specials.
  Can you make time for some prep work in the
  kitchen? Investing a little time can mean big
  savings. Pre-cut broccoli florets are twice as
  expensive per pound as whole broccoli.
Healthy Eating on a Budget
 Shopping Strategies:
  Shop the perimeter of the store for healthy produce, meats and
  Use the unit price to compare costs between brands and different
  sized packages. Unit prices are displayed on the shelf below the
  foods and tells you how much the food costs per ounce.
  Choose generic whenever possible.
  Check higher or lower shelves for cheaper
  items because more expensive items are kept
  at eye-level.
   Watch for mistakes at the checkout line and always
  double check your receipt and change.
  Check the ethnic food aisles. You may find items at
  a lower price.
  Ask how promotions work — (e.g., 5 for $5)
Healthy Eating on a Budget
 Shopping Strategies:
  Steer clear of junk food. Empty calories from chips and sweets
  are no bargain. Use your food dollars to buy nutrient-rich food to
  fuel your body.
  Pop over to the bakery. Check out your store’s bakery counter.
  Store-made baked goods are often cheaper — and fresher — than
  are commercial brands.
  Be smart about organics. Organic often means expensive.
  So opt only for organic produce that
  tends to harbor pesticides when
  grown traditionally, such as peaches,
  strawberries and peppers.
Healthy Eating on a Budget
 Eating Fruits and Vegetables:
  Buy apples, oranges, grapefruit, potatoes,
  onions, etc., by the bag vs. by piece.
  Buy in season. It’ll be cheaper and taste fresher.
  Canned and frozen fruits can cost less than
  fresh and are just as nutritious because they are
  packaged at their peak of freshness.
  Make fruit last longer by freezing it — Berries
  are perfect for this.
  When buying canned foods, choose those that
  are packed in juice and low sodium.
  Avoid buying bagged/washed lettuce, cabbage
  and carrots; it costs more but you get less
Healthy Eating on a Budget
 Whole Grains/Carbohydrates:
  Oatmeal is nutritious and
  Check out the day old breads and
  bagels (a great value and still fresh).
  Buy cereals and grains without fancy
  packaging (in bulk) to store in airtight
  Whole wheat pasta is healthier but
  more expensive than white, so use a
  little of each.
Healthy Eating on a Budget
 Eating Lean Proteins:
  Buy Less-Prepared Protein — Season,
  marinate, de-skin your own meat.
  Occasionally replace meat with other less
  expensive protein sources like eggs and
  Use canned fish and chicken for sandwiches,
  enchiladas, casseroles, and salads.
  Extend your protein dollars by eating two or
  more meatless meals weekly.
  Use less meat in soups, stews, chili, and
  spaghetti sauce. Stretch your food dollars
  further by using more veggies, potatoes, or
Healthy Eating on a Budget
  Used dried milk powder for
  recipes, use fluid milk for drinking
  (choose skim or 1%).
  Buy block cheese and shred it
  yourself for recipes (versus pre-
  Buy large containers of plain or
  vanilla yogurt, then add real fruit.
  You'll save money and calories
  by not buying fancy single-serve
Healthy Eating on a Budget
 More Healthy on Eating on a Dime:
  Bring Your Own Lunch To Work — Bringing leftovers is a great
  way to save time and money.
  Buy a Filter for Your Tap Water instead of buying bottled water.
  Make Your Own Coffee — Save approximately $1500 if you cut
  out the daily coffee runs!
  Buy Healthy Snacks in Bulk and package yourself into little
  Stock up on non-perishables when they go on sale (soup,
  granola bars).
  Make More. When cooking a big meal, make extra to freeze, or
  use later in the week for lunches or quick suppers. Double recipes,
  then freeze half.
Healthy Eating on a Budget
 Dining Out:
  Save leftovers for lunch the next day
  Reduce portion sizes – eat less, pay less!
  Share your meal
  Limit your dining out, especially when it comes to fast food, since
  you’ll find yourself spending unnecessarily on items that are high in
  fat, salt, and calories.
Healthy Eating on a Budget
 Creative Ways to Eat Healthy and Save:
  Plant a fresh fruit and vegetable garden is a small investment for
  a large amount of produce!
  Start a Healthy Lunch Club at work — share healthy recipes and
  trade cooking duties!
  Visit local farmers’ markets — get fresh,
  local produce without breaking the bank!
  Do It Yourself. If you’re really craving
  a special treat, make it yourself. You can
  make it from healthier ingredients and spend

     Group Ideas/Sharing!!!
Getting Fit For Less
 Choose Workouts that Work
 Ensure all your major muscle groups are targeted at least
 once each week — and no more than three times
 a week.
 Include 30-60 minutes of moderate to vigorous aerobic
 exercise three to five times a week
 Stretch daily to improve both
 strength and flexibility
 Always begin every workout with a
 few simple stretches and always
 end with at least two to three
 minutes of stretching
Getting Fit For Less
 Cardiovascular/Aerobic Exercise:
  Walking — Take a walk anytime, anywhere. Brisk walking for 30
  minutes a day is a great calorie-burning exercise.
  Jogging or Running — increase the intensity and burn more
  calories and improve your cardiovascular health.
  Swimming — Swimming is one of the most high calorie burning
  exercises there is. Most neighborhoods have a community pool that
  is close to where you live.
  Dancing — Dancing is a fun way to burn extra calories!
  Stairs — Take the stairs as often as you can.
  Add steps —Park your car far out in the parking lot to walk a good
  distance to the store.
  Hike — Go for a hike at the local trails and parks.
Getting Fit For Less
 Strength Training:       Stretching:
  Squats                   Daily
  Lunges                   Anytime, Anywhere
  Inner and Outer Thigh    Don’t stress to the point of
  Calf Raise               pain
  Back Row                 Breathe
  Bicep Curls
  Tricep Dips
  Push Ups
  Shoulder Press
  Ab Curls
  Lower Back
Getting Fit For Less
 Save at the Gym
  Join in the spring and summer months (May – Sept) at the end of
  the month.
  Find a lower price from another local gym.
  Ask if the registration fee can be waived.
  And ask about other payment options, like paying-in-full.
  Look into family and student discounts.
  If you already have a gym membership, look at the fine print on
  your contract. Are you paying for extras you don’t need, like towel
  service, saunas or a swimming pool?
   Pay for your gym membership by credit card if you can. Many
  credit cards offer cash back or travel loyalty programs.
  See if your health insurance offers discounted gym fees.
  Purchase group Personal Training or bulk packages.
Getting Fit At Home
 Turn your house wares             Use your computer for
 into “gym ware”:                  motivation and help
  Soup cans                         Free exercise-tracking tools,
  Jugs                              exercise plans, calorie
  Paper Plates                      trackers
  Counter tops/Desks                Download workouts
  Panty Hose                        Pod Casts
                                    ** Make sure you are using reputable
 Take a TV exercise break           sites with qualified professionals

  Pick a different activity for
  each commercial and do it till
  the show comes back on.
  Do crunches, squats, jump
  rope, march in place
Getting Fit At Home
 Spend a Little, Get a Lot
 If you do have a few dollars to put toward building a better
 body, here is a list of fitness equipment that can give you
 the most benefits for the least amount of money:
  A dumbbell set (5-30 pounds for most women, 10-50 pounds for
  most men)
  An adjustable weight bench (one that goes from flat to incline or
  A mirror for the wall so you can see your technique
  Resistance bands, a type of rubber tubing
  that creates resistance for your muscles
  Instructional DVDs
  Stability ball
  Step bench for step aerobics
Save on Sports Equipment
Purchase used sports equipment (Play It Again Sports)
Buy equipment and gadgets without all the bells and
Look for sales — esp. when new models or lines are
Take care of your gear —
get more life out of it!
Squeeze in Activity
 At Work:                        At Home:
  Stand and walk around during    Exercise while watching TV or
  phone/conference calls          during commercials
  Push Ups against your desk      Sit on a Stability Ball or stand
  Dips from your chair            on a balance gadget to work
  Squats/Lunges/Calf Raises at    the core
  the copier                      Mop the floor with your feet
  Stretch often in and out of     Do squats or lunges while
  your chair                      brushing your teeth or waiting
  Go for a walking meeting        for the microwave
                                  Balance on one leg while
                                  drying hair or putting on
                                  Walking lunges with
                                  dumbbells from room to room

Exercise Demo!!!
Strength Training Exercises
 Any of these exercises can be done with no weight,
 dumbbells or resistance bands.
Strength Training Exercises
 Any of these exercises can be done with no weight,
 dumbbells or resistance bands.
Exercise Routine Booklet

   Download the UCR Wellness
Program Exercise Routine Booklet

 Thank YOU for your
    time today!
      Stay Healthy!
For more information, please contact:

Julie Chobdee, MPH
Wellness Program Coordinator
(951) 827-1488

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