Dollar Store Food: 13 Frugal Recipes

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Ditch Food Additives! Here's Why!

Did you know that processed foods make up almost 60 percent of our diet? That's a lot of food! For the good of your health, now and in the future, it's time to get rid of processed foods that contain harmful additives.

"Antinutrients" are foods that don't deliver any value to your diet, and here are the ones I want you to toss immediately: foods that contain artificial preservatives, colors, and flavorings. These additives pose health risks that aren't worth it when you can easily just say no!

Regarding artificial preservatives, you might ask, "How could an idea with such a good intention — to prevent spoilage and food poisoning — go so incredibly wrong?" Well unfortunately for us, most preservatives are bad news. A common preservative, BHA, is found in hundreds of foods, including cereals, sweets, and snack foods, and is "reasonably anticipated to be a human carcinogen" by the FDA. Incredibly, though, it's still deemed safe. That's not what I'd want to put into my body, and you shouldn't want to either.

Instead: When you're at the grocery store, check packages for signs of BHA, which also goes by the names anisole, butylated hydroxyl-; antioxyne B; antrancine 12; butylhydroxyanisole; tert-butyl hydroxyansiole; embanox; nepantiox 1-F; phenol, tert-butyl-4-methoxy; phenol, (1,1-dimethylethyl)-4-methoxy-; sustane 1-F; and tenox BHA. Long list to memorize, huh? Better just to avoid BHA by staying away from processed foods altogether.

The same goes for artificial coloring. There has been an ongoing debate over whether there's a link between kids' behavior problems and artificial coloring and preservatives. One recent study showed that after preschoolers and grade school kids ate an additive-free diet for six weeks and then reintroduced additives to their diets, their hyperactivity levels rose dramatically. Artificial colors have also been linked to thyroid, adrenal, bladder, kidney, and brain cancer.

Instead: Always choose foods with the fewest artificial chemicals and colors for your kids. The worst color offenders are blue 1 and 2, green 3, red 3, and yellow 6. Choose color-free medication, and when you allow your kids a treat, make sure it's a small portion of the real thing, not something filled with fake colors and flavors. For example, give them real ice cream (small amount!) instead of a rainbow freezy pop.

Now we move on to our pals the glutamates, which are "flavor enhancers" added to foods to heighten the savory experience. They're produced by the hydrolysis of proteins, a process that "frees" the glutamates from the proteins. The most frequently talked about one is monosodium glutamate, or MSG, and it is in everything — canned foods, bouillon, ice cream, ranch dressing, corn chips, and the list goes on. MSG has been reported to cause headaches as well as more serious health conditions, and government regulations now require foods that contain it to be labeled "Contains MSG." While some glutamates exist in natural foods, like cheese and meat, the processed-food industry often adds multiple forms of glutamates — at times as many as four kinds — to pump up the flavor of a food and keep you craving more. High levels of free glutamates mess with your brain chemistry and nervous system big-time.

Instead: Don't be fooled by words like "natural flavor" and "spices"; foods marked like this may actually contain glutamates. Eliminate as many glutamates as possible from your diet, and explore ways to boost the natural flavors of foods. Fermented foods, wine, soy sauce, Parmesan cheese, anchovies, and ketchup are all naturally flavorful ways to enhance your dishes. Also, the cooking method you choose — roasting, smoking, or slow grilling — can make foods richer and more savory.

MYTH: Portion Size Doesn't Matter When You're Eating Healthy Food

The Truth: All foods have calories, and all calories, whether they're healthy or not, count — and add up! You still need to practice portion control whether you're eating a salad or a burger.

Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones we have here. Seriously, go anywhere else in the world and order a meal and you'll see the difference. We get excited to "super" or "value"-size our meals because we've been conditioned to believe that more equals better, but that is not necessarily true. How do you feel when you eat so much your stomach hurts? Not good, I bet. Even when you're eating healthy foods, it's important to measure out your portions and keep a watch on what you're eating.

Familiarize yourself with what healthy portions look like. It's easier for me to think of measurements in comparison to objects, so I can visualize it better. Here are a few to keep in mind that will make it easy when you aren't home and able to measure: 1 cup of yogurt, cereal, soup or pasta is equal to the size of a baseball; 3 oz. of most cooked meat is equivalent to a deck of cards; 1 sandwich on regular sliced bread is equal to two decks of cards; 3 oz. of cooked fish is equal to the size of a checkbook; and 1 cup of lettuce or cooked veggies is about the size of a wine glass. A few other cheats are to use the tip of your finger (from the first joint up) as a teaspoon and your thumb as a guide for a tablespoon. Jot these down on a piece of paper and keep it in your wallet until you start to commit them to memory to make measuring easier.

Use smaller plates. A recent study from Cornell University found that people who ate off of smaller plates believed that they were eating an average of 18 percent more calories than they actually were. No plate that you eat off of should be the size of a platter, or a restaurant-sized plate. Your dinner plate should be no bigger than 10 inches across. Some people even make their salad plate their main dinner plate because it keeps them from heaping it up with food. Whatever you choose to eat for dinner should fit on this size plate. If it doesn't fit on the plate — don't eat it, it's that simple! I know this can be a difficult rule to follow at restaurants when the plates and portion sizes are huge. Here is a little trick I use: Before my food even comes to the table, I ask the water to wrap half of it up in a to-go box. This way you have two meals for the price of one and only half the calories! Another idea is to share an entrée with a friend.

Make a commitment to eating healthy portions. When it comes to keeping your portion sizes healthy, a lot of the struggle is mental. It honestly isn't as much of a hassle as you think it is to measure things out — it only adds a few extra minutes onto your meal. Anything worth having in life requires sacrifice, time, and effort! Remind yourself every day of your healthy goals and that will help to keep you on track and motivated.

Get Ripped With Bench Dips

I don't condone sitting down normally, but sitting isn't always so bad. For example, if you're interested in working your triceps with bench dips, by all means pull up a chair. Get ready to get some strong, toned arms!

Bench Dip

Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench, your fingers pointing forward. Walk your feet out in front of you until most of your body weight is resting on your arms.

Keeping your elbows tucked in at your sides, inhale, bend your arms, and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the floor. Hold for a beat, then exhale and straighten your arms back up to the starting position, and repeat.

Be careful not to lower your body too far or lean forward or away from the bench. You'll overstress your shoulders.

8 Sneaky Ways To Burn Calories

While I aim for 20 or 30 minutes of daily exercise, I never miss an opportunity to sneak in extra movement throughout the day. After all, your muscles have no idea if you’re in a fancy gym or in your kitchen — as long as you’re working them, they’ll get toned!

By doing little exercises throughout the day wherever you can — in the kitchen, in your car, while you brush your teeth, or while you're sitting at your computer — you’ll keep the oxygen flowing and stretch and tone your muscles. You’ll also boost your metabolism: Did you know you can burn up to 500 calories per day just by fidgeting? It’s true! I like to call these little movements "fidget-cizes." They take only one minute or less and they really do work! Fidget-cizes don't replace your regular workouts, but when life gets too hectic, use these moves as a way to squeeze in a little extra fitness all day long. Here are a few of my favorites. Give them a try!

• Squeeze that butt: Do it in the elevator, as you're walking down the aisles of a grocery store, and while you're waiting in line at the bank. No one will know — and it's so effective! 
• Work those legs: Try doing leg lifts at your desk or squats while you brush your teeth at night. 
• Add some steps to your day: Whenever you can, sneak in extra walking. Park your car far away from the store, take the stairs instead of the elevator at work, or do a few laps of the mall before you shop this weekend. Every step counts! 
• Tuck that tummy: If you're relaxing in the living room in front of the TV, try lying on the floor or on a blanket and doing crunches. Make a deal with yourself that you'll do them throughout each commercial break. Easy! 
• Take a “dip” on the couch: Sit at the edge of the couch and place your palms down on each side of you. Move forward so that your body is off the couch, bend your elbows behind you, and lower your body toward the floor with your knees bent and feet together. Bend and extend your arms multiple times as you watch TV — you’ll lose that arm jiggle in no time! 
• Stretch it out: Tension can build up in the neck and shoulders simply from sitting at your desk, and it gets even worse as the long work day drags on. Stretching encourages those tense muscles to relax and counteracts any tightness from poor posture and tired muscles. Try doing my Shoulder and Chest Relaxer, One-Arm Reach, and Neck and Shoulder Release at your desk — you'll probably start an office trend! 
• Get firm on the phone: If you spend a lot of time on the phone like I do, don't just sit there — make it a workout by "pretending" to sit! Press your back flat against a wall and lower your body by bending your knees to a 45- to 90-degree angle. Hold the position for as long as you can. 
• Get lean while you clean: Did you know that by doing household chores — carrying laundry upstairs, vacuuming, making your bed, dusting — you can burn up to 400 calories an hour? You’ve got to do these tasks anyway, so you might as well turn on some music and think of it as exercise! 

Go ahead: Turn idle time into exercise time and look for every opportunity to move your body. All of those little moments will add up to major health benefits — you’ll see!

Are You Suffering From A Weight Loss Plateau? Try These Tips!

Question: 

How can I break through a weight-loss plateau? I've been working really hard and having some success; however, the scale hasn't budged for the past two and a half weeks.

Answer: 

Let me just tell you this: A plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! A plateau is one of your body's survival mechanisms. It occurs because your body thinks there is a famine (because of your lower calorie intake) and slows your metabolism to conserve calories. This will happen periodically throughout your weight-loss journey.

That said, although a plateau will usually break on its own after about three weeks, here are several ways to prod your metabolism to get back on track quickly!

Exercise Tips 

Variety: Often we fall into an exercise routine — meaning that we do the same workout regimen for weeks at a time. Think of it this way: If you do 10 push-ups after not working out for months, you will be sore, but if you do 10 push-ups a day for 10 days in a row, you will no longer be sore. This is because your body adapts to your exercise program, and as it adapts, the workout becomes less challenging — and, unfortunately, less effective.

The solution is variety. You have to mix up your exercise routine to consistently shock your system. Here are a few ways to do that:

• Alternate the amount of weight you lift: One week lift heavy, the next week light. 
• Change the number of repetitions you do: This usually goes hand in hand with the amount of weight you lift — one week do heavy weights, low reps; the next week do light weights, high reps. 
• Change the exercise: One week do chest presses, the next week chest flies, and the following week do push-ups.

Intensity: The best way to speed your metabolism is to boost the intensity of your training. By picking up the intensity, you'll burn more calories, challenge your body, and literally force your metabolism to burn a little brighter because of all the energy your body needs to complete your exercise regimen.



Food Tips

Eat more: Ninety percent of the time, plateaus are caused when your body tries to protect you from famine — this is a survival mechanism that's triggered by calorie reduction. The best quick fix is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days, vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me — I know what I'm doing. After three days, drop back down to the calorie allowance that I've set for you during this program.

Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day, at most, for as long as you can manage. You can achieve this in part by cutting all processed foods out of your diet.

I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!

Get Ripped Fast!! Here Are Three Ways.

Just putting in time at the gym isn’t enough. If you want amazing results fast, you need to put equal emphasis on how you work out. To ramp up your fitness regimen and get ripped quickly, here’s what you should do: 

1. High intensity interval training (HIIT). This simply means working short intervals of high intensity cardio into your strength-training routine. These cardio intervals can range from 20 seconds to 2 minutes. HIIT training enables you to burn more calories during your workout and hours after you’ve left the gym. 
2. Combination lifting. The concept here is combining two or more lifts into one exercise. For example, doing a squat at the same time as a bicep curl or a side lunge at the same time as a shoulder press. Because you’re working multiple muscle groups together, you burn more calories in a short time. 
3. Circuit training. This keeps you moving from exercise to exercise with no rest in between. So if you’re doing pushups, immediately go straight into a set of lunges. You’ve changed muscle groups, so you can rest the group you just exhausted, but still keep your heart rate up as you work your legs. 

Now go get your burn on!