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How To Cut the Cost of Expensive Health-Conscious Resolutions

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This is proving to be a difficult year so far as the pandemic rages on and the number of Covid cases skyrockets. In the midst of all the crises and chaos – which for many include financial instability – the last thing any of us must grapple with is money for our New Year’s resolutions, of all things. Unfortunately, so many popular New Year’s Eve promises – like the promise to get physically healthy – can come with hidden price tags.

But changing your life for the better shouldn’t cost much, if at all. As tempting as it is to spend money on a new gym membership or a range of meditation apps, it is wiser to consider alternative ways to revitalize your health – both physically and mentally.

Here’s a look at some common health-focused solutions that can get pretty expensive pretty quickly, along with expert knowledge on how you can achieve the same goal for less or even free.

More Ideas: 50 Simple Things You Should Do To Save Money
Other options: things to skip now to save money during health crisis

Join a gym

“Going to the gym, shedding a few pounds or getting in shape is the hottest and most popular thing,” said Andrew Lokenauth, a personal finance trainer and advisor. “On a monthly basis, a basic gym can cost as little as $ 10 per month / $ 120 per year or up to over $ 200 per month / $ 2,500 per year. You can save money and expenses by exercising at home instead of paying for a gym membership. “

Lokenauth added that despite the high cost of gym membership, most people don’t walk enough to justify the cost. For many, it makes more sense to use free apps and websites that provide ideas and plans for home training such as cardio, HIIT, calisthenics or lightweights.

More Ideas: 37 Life Hacks That Will Save You Money

Start meditating

“Apps are one of the most common ways (for meditating), but they can be expensive if you want full functionality,” said Julie Ramhold, consumer analyst at DealNews.com. “Headspace and Calm are two of the most popular apps, with Headspace costing $ 12.99 per month or $ 69.99 per year. Calm is also $ 69.99 per year, but you can purchase a lifetime membership for $ 399.99.

“A cheaper alternative is the Buddhify app, which costs just $ 30 a year and focuses on guided meditations for individuals.”

Remember that all of these apps have free versions too – you only get more features with the paid versions, and you can get free trials for the paid versions too.

Eat healthier

“Often times, those who want to make health-based resolutions do so to eat better, but switching from buying ready-made meals to healthier options can change your food budget significantly,” said Ramhold. “However, you save things like fresh produce by shopping in the right places – for example, go to normal grocery stores via fancy markets.

“Go shopping at a farmers market, if you are lucky enough to have access to a market, and of course only buy what you need. Don’t buy a ton of products just because they are reasonably priced when there is a chance you might have to throw some of them away because they ran out. “

Extra Tips: 16 Ways To Save Money On Groceries

Join a meal package delivery service

“In your quest to improve your eating habits and eat healthy meals, signing up for a subscription box that delivers these foods to your doorstep is an easy path to success, but it can also drain your bank account and discourage you from seeing others achieve financial goals. They work at the same time, ”says budget expert Andrea Woroch. “Daily Harvest, for example, promises healthy meals delivered to your door from $ 5.99 per item – not per meal, but per item! That can add up quickly. “

Given that the healthy menu options on sites like Daily Harvest are made up of basic fruits and vegetables that almost anyone can find in their local stores, Woroch pointed out that you can make these meals yourself for much less money.

“Since most people often worry about figuring out what to cook when preparing a meal,” Woroch said, “sign up for a subscription to a meal planning service like eMeals.com that lets you customize your schedule. Choose Your favorite foods or diets like low carb, clean eating or keto.

“Then you will receive weekly meal plans that include your grocery list and recipes in your inbox so that you can achieve your solution for less. It only costs $ 4.99 per month when you sign up for a year after the first two-week free trial. “

Find a new job

Kristen J. Zavo, career coach and author of Job Joy: Your Guide to Success, Meaning & Happiness in Your Career, noted that landing a new gig is a popular health-related solution. This can get surprisingly expensive.

“Job seekers can invest in online networking platforms (e.g. premium LinkedIn or an industry job exchange), industry associations, further training, new versions of résumés and / or decide to work with an executive coach in order to find clarity. accelerate their job search and develop leadership skills, ”said Zavo. “The investment for these services can range from hundreds to thousands.”

In order to avoid or at least reduce costs, Zavo recommends that job seekers first use all free functions on networking platforms and training. This includes using free trials, which can range from a week to 30 days or more.

“Rather than (or before) investing in executive coaching and career support, find mentors who not only have achieved similar goals themselves, but have helped many others do the same,” said Zavo. “Follow them on social media, consume their free content, subscribe to their email lists, read their book. From there you can decide whether it makes sense to invest in more individual and comprehensive support. “

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About the author

Nicole Spector is a writer, editor, and writer based in Los Angeles above Brooklyn. Her work has appeared in Vogue, Atlantic, Vice, and The New Yorker. She writes regularly for NBC News and Publishers Weekly. Her debut novel “Fifty Shades of Dorian Gray” from 2013 received praising blurbs from Fred Armisen and Ken Kalfus and was published in the USA, Great Britain, France and Russia – although nobody knows what happened to the Russian edition! She has an affinity with Twitter.

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Healthy Eating

Texas Couple From Dude That Cookz Website Gets a New Cookbook, Gordon Ramsay Love

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The kitchen is often the heartbeat of a home. The place where memories and meals are made, and happens to be the epicenter for Shanna and Eric Jones’ burgeoning culinary empire.

Things are heating up for the couple with the imminent release of their first cookbook, titled Healthier Southern Living, a thriving social media presence, complete with big-name collaborations and even interest from infamous chef Gordon Ramsay Houston quickly up.

The couple, who are foodies and creators themselves, combined their talents and created the website Dude That Cookz in January 2018. The site is an enticing hub of recipes for every meal of the day, as well as cocktails, gift guides and other tasty bites.

Shanna Jones, the company’s creative director and photographer, previously co-founded lifestyle website Urban Swank with local adventurer and friend Felice Simmons. Eric was a professional athlete with an artistic flair and an abiding interest in all flavors.

Born in Louisiana and raised in his grandmother and mother’s kitchens, Eric savored every buttered bite of Southern cooking with Creole charm and spice. Although he never attended cooking school, he paid attention to how and what was cooked and recreated family recipes himself.

“I went to Grandma’s class,” says Eric Jones. “They lived down the road, so I saw all facets of southern cuisine. I grew up loving and eating everything.”

Eric and Shanna Jones’ Braised Okra and Tomato with Chicken Sausage.

Food is definitely a language of love. But when Eric recreated the dishes he grew up eating (or something memorable from a restaurant), he wanted that language to be spoken in a healthier way. The couple had dabbled in clean eating, but soon got serious about revising recipes and posting them on the site.

Eric’s other constant companion is a notebook he carries with him to jot down meal details that align with his taste buds and vision, and this notebook became the foundation for healthier living in the South.

In addition to her photography skills and marketing know-how, Shanna brought her love of desserts to the table, enabling the couple to create a complete collection of recipes. Each gets a healthy makeover while still maintaining a hybrid mix of Southern and Creole.

“We love our southern heritage and started clean eating as a family, swapping out whipped cream with coconut milk and olive oil for butter,” notes Shanna Jones.

“You can have great-tasting Southern food that’s healthy without sacrificing flavor,” adds Eric.

Creating a cookbook

The pair were approached by Page Street Publishing after the publisher noticed the Dude That Cookz website and appreciated their fresh take on well-known favorites. The collection of reimagined dishes — including chicken and sausage jambalaya, low-fat old-fashioned chicken and dumplings, and red snapper and cheese polenta with Creole tomatoes — emphasize ingredients that reduce salt, fat, carbs or calories in recipes. It was important to Eric that there should be dishes for everyone in the book, regardless of allergies or dietary habits, so there are shellfish swaps and vegetarian options.

The cookbook is divided into seven chapters. There are 60 recipes in total, including sandwiches, sides, desserts, breakfasts, and even soups, a section Eric particularly enjoys.

“The soup chapter will surprise a lot of people,” he tells PaperCity. “The healthy soup flavors are outstanding.”

His personal favorite is the Five Star Truffle Mushroom Soup, inspired by an asparagus truffle soup Jones had in Napa. Its healthy version includes baby bella mushrooms, garlic, and vegetable broth.

Eric credits his sense of smell rather than his sense of taste with driving his food recreations. And he relies on Shanna to act as head taster and give him honest, informed opinions.

“That’s the strangest thing. It’s aroma based,” says Eric Jones. “Once I have this scent, I throw the ingredients like a canvas in my kitchen. It’s my art.”

Their culinary chemistry started early in the relationship. Instead of reserving a table for two on Valentine’s Day, these two instead had a cook-off where everyone created a menu and tried to wow each other in the kitchen year after year. It is now a tradition in the Jones household.

The duo have already caught the eye of Success Rice, Gemini and Bob’s Red Mill and are collaborating with the brands on various projects. More collaborations are on the horizon.

Healthier southern cuisine The Healthier Southern Cookbook is just part of Eric and Shanna Jones’ food world. Vision.

When the Joneses got the call from Gordon Ramsay’s production company, it was simply a matter of timing that stalled the project. Eric and Shanna were knee deep in the cookbook and under a publishing deadline. With their book, Healthier Southern Cooking, out February 22, the couple is preparing for new opportunities in the kitchen and on camera.

“Four years ago we turned our hobby into a profession,” says Eric. “Shanna got me out of my shell and convinced me of the possibilities and now I’m really enjoying it. I’m excited to see what comes next.”

What comes next is bound to be delicious.

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Healthy Eating

Healthy soup makes eating vegetables easy – AgriNews

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Like most people, I’ve made it my goal to eat more vegetables in the new year. Here’s an inexpensive and appetizing idea that made my goal a lot easier. Each weekend, make a big pot of highly versatile vegetable soup to enjoy for lunch all week long.

This soup is delicious, but to avoid the “re-soup”? Syndrome, simple additions to plain vegetable soup completely change the flavor so we don’t get bored. Some variation ideas follow the recipe.

What makes this recipe unique is that the veggies are sautéed for a light caramelization, maximizing their natural sweetness. This adds tremendous depth of umami flavor that you don’t typically find in vegetable soup.

Of course, you can add any veggies you like to this soup, but I focused on low-carb veggies. However, strong-tasting veggies like broccoli or asparagus tend to overwhelm the other flavors.

This delicious recipe can be made on the stovetop or in a Dutch oven, makes about 10 servings, is easy to double and freezes beautifully in single or family servings.

I’m all for anything that makes it easy and affordable to reach our nutritional goals. Here’s to a healthy 2022.

Very versatile vegetable soup

Servings: 10

ingredients

3 tablespoons olive oil, divided

1 large onion, chopped

4 large carrots, chopped

4 sticks of celery, chopped

4 to 6 cloves garlic, chopped (more if you love garlic!)

1 medium kale, chopped

1 (28 ounce) can Italian-style diced tomatoes, undrained

2 cups green beans, fresh or frozen, chopped

2 small red potatoes (optional) peeled and chopped

8 cups (five 14.5-ounce cans) low-sodium chicken, beef, or vegetable broth

A large pinch of red pepper flakes (optional)

salt and pepper to taste

proceedings

The secret of this soup is the searing. Place 1 tablespoon oil in a large stockpot over medium-high heat. Add onion and cook until almost translucent. Add carrot and sauté for 3 minutes. Add celery and cook for a further 3 minutes, adding more oil as needed. Remember that you are not cooking the veggies, just sautéing them for the delicious flavor they impart. If you get a little golden color, that’s awesome.

Add the garlic and mix for 1 minute. Add cabbage and stir. I now add some salt and pepper. Cook until the cabbage begins to collapse. Add the tomatoes, green beans, potatoes if using, broth and pepper flakes and mix together.

If you are going to put this in a saucepan to finish, toss in now and set on low for 6 to 8 hours. To finish on the stove; let it come to a boil and then turn the heat down to low. Let simmer gently until vegetables are tender and soup smells divine, about 30 minutes.

Add salt and pepper at the end to taste, because as the soup reduces, it concentrates the flavors, including salt. You can replace half the broth with water to reduce the sodium.

variations

Change up the flavor by adding these ingredients to the hot soup next to the bowl.

• Mock Minestrone – Kidney beans, a large handful of spinach, cooked ditalini or small clam pasta, and Parmesan cheese.

• Cabbage Roll — Cooked hamburger, rice and a dash of Worcestershire. Finish with a dollop of sour cream.

• Southwest – Add shredded cooked chicken, black beans, corn, and a pinch of cumin and chilli powder. Sprinkle with grated cheese.

• Lemon Greek Chicken — Cooked shredded chicken, orzo or rice, dried or fresh oregano, and a large squeeze of lemon.

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Healthy Eating

Best Breakfast Sandwich Combinations for Faster Weight Loss, Says Nutritionist — Eat This Not That

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Mmm… breakfast rolls. Anyone who grew up in the fast-food era will likely associate these tasty, genre-defying sammies with morning trips through the drive-thru line at your favorite chain restaurant. Personally, I can attest to the fact that there were many Egg McMuffin pit stops on my daily drive to high school—and a few more since.

However, now that I’m a nutritionist, I know that these commercially prepared foods are typically high in fat, calories, sodium, and artificial ingredients. If you’re working towards losing weight, you may have scaled back. But I can also confirm that making your own breakfast sandwiches can actually be a great way to start the day healthy. The right nutrient dense ingredients like whole grains, lean proteins, fruits and vegetables all have a place on a breakfast table or weight loss passenger seat.

Here are five delicious combinations that will lure you out of bed and help shift the number on the scale. Then for more tasty meal combinations, check out our list of the best sheet pan dinner combos for faster weight loss, says nutritionist.

Shutterstock

In a world with literally thousands of diet options, choosing the right one can be mind-boggling. But I believe you can’t go wrong with the Mediterranean Diet — and US News and World Report agrees, ranking it the best diet overall for four straight years. A Mediterranean-style eating plan full of fruits and vegetables, legumes, whole grains, and lots of olive oil has been shown to reduce systemic inflammation, promote heart health, and promote weight loss. How about a Mediterranean breakfast sandwich to be spoiled in the sun?

How to do it: Overcook an egg in a teaspoon of olive oil, then sprinkle with a tablespoon of crumbled feta cheese and let sit in the pan until the cheese begins to melt. Layer a whole grain sandwich (I’m a fan of Oroweat’s 100% whole grain variety) in a thin layer and top with oil-pickled sun-dried tomatoes, a handful of fresh spinach, and a fresh basil leaf or two.

CONNECTED: Get even more healthy recipe ideas delivered to your inbox by signing up for our newsletter!

smoked salmon and cream cheese wrapShutterstock

While we talk about diet trends, I’d be remiss if I didn’t mention keto, another hugely popular weight-loss choice. Although a ketogenic diet has its downsides (as noted in this recent study), it can be an effective way to lose weight quickly. That’s because when you heavily shift your macronutrients toward fat and away from carbohydrates, your body enters a metabolic state of ketosis, which burns fat for fuel.

If you’re on keto for weight loss, you can turn breakfast into a bonanza of healthy fats and minimal carbs with a simple smoked salmon wrap. (It may not be a sandwich per se, but I call it close enough!)

How to do it: Mix 2 diced green onions and 1/4 teaspoon garlic powder into 2 tablespoons full-fat cream cheese. Spread this DIY schmear on top of a whole wheat low carb tortilla. Then fill with smoked salmon — Sea Bear’s Ready-to-Eat Bags of Smoked King Salmon are a handy choice — and garnish with alfalfa sprouts. Wrap everything up and get noshing!

Avocado toast with hard boiled eggShutterstock

Avocado toast is what the cool kids eat for breakfast. (Or at least it was a few years ago? I can’t keep up.) Give this trendy brunch staple a fresh twist by adding hummus and a hard-boiled egg to the mix.

How to do it: Start by toasting two slices of whole wheat bread for a boost of filling complex carbohydrates, then top it with creamy hummus for a bit of protein and even more fiber. Top with a few slices of avocado ripened with monounsaturated fat (aka the good kind) and a sliced ​​hard boiled egg. No matter what your morning brings, this combo should keep you full until lunch.

Waffles with yogurt and berriesShutterstock

Not all breakfast rolls are hearty! Stay on the sweet side with this tasty berry and frozen waffle option.

Surprised a nutritionist gave the green light to frozen waffles? This is because they are not all created equal. Nature’s Path Flax Plus Waffles, for example, not only contain 5 grams of fiber per serving, but also ALA Omega-3 fats from flaxseed. A systemic review and meta-analysis found that people who were obese or overweight who added flaxseed to their diet experienced significant weight reduction. With only 100 calories and two grams of added sugar per waffle, this organic choice is definitely for weight loss.

How to do it: Make this sweet start to the day by toasting two whole wheat flax waffles, brushing them with a layer of Greek yogurt and stacking them with sliced ​​fresh strawberries in the middle.

Tofu Pesto SandwichShutterstock

Eggs are an excellent source of protein in breakfast sandwiches, but if you’ve been cutting out animal products as part of a weight loss plan, you’re not without options. Extra firm tofu yields an egg-like sammie centerpiece that’s high in protein and even has a bit of fiber.

How to do it: Prepare a hearty vegan breakfast by topping a thick slice of pressed, extra-firm tofu with nutritional yeast, salt, and pepper, then pan-frying for about five minutes per side. Slide off the griddle onto a toasted whole wheat English muffin, topped with a tablespoon of pre-made pesto. Place a few slices of fresh tomato and a handful of arugula on top and dig in.

For more weight loss meals, read these next:

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