10 Ways to Live A Healthy Lifestyle On A Budget

10 Ways To Live A Healthy Lifestyle On A Budget

From Everything Finance

We all have had a lot to deal with lately and if you are anything like me my key priorities have been reducing debt, building emergency funds, and investing for retirement. All in the face of a record-breaking inflation year. Staying healthy at times can take a back seat to all the other things we have to take care of, and it can be difficult to keep up with your health and fitness. Wondering how to live a healthy lifestyle that won’t cost you an arm and a leg?

There are many ways you can get the most from your investment in healthy living. This will lead to a healthier lifestyle, which means fewer sick days, less money spent on hospital bills, and more time for your family, even if you work hard.

Here we will show 10 ways to make sure you’re on track to live a healthy lifestyle on a budget.

Meal Planning

Meal prepping is a great way to commit to live a healthy lifestyle. Preparing meals ahead of time is a great way to save money and have delicious food ready for you every day. This prevents food from going to waste by not ordering food and having it go bad.

Start by creating a monthly meal plan. You will know exactly what meals you will eat on which days when you plan your meals. It saves you time and eliminates the hassle of figuring out what to eat each night.

Prepare a Grocery List and Stick to it

When you want to save money on healthy food by planning your meals, preparing a grocery shopping list helps. Add all the healthy ingredients to your grocery shopping list and stick to it. Make a rule not to buy anything that’s not on your grocery shopping list.

Compare Prices

You can get the same food for more affordable prices if you compare them at different stores. Many grocery stores offer weekly flyers. Make a list of foods you need to buy for the upcoming week. Compare the prices with all the shops and supermarkets. Analyze the costs and choose the cheapest ones that help you save money without compromising your health.

Cut Cost With Coupons

Buying groceries takes a big bite out of everyone’s budget. If you are ready to cut back on what you spend, learn how to use grocery coupons effectively. Cutting coupons are a great way to save on your grocery bill, especially if you have your shopping list planned out. You can search for online coupons for the ingredients on your list.

Try Growing a Garden

If you can, growing your own fruits and vegetables is a great way to save money and have fresh produce at your fingertips. Even if you don’t have a yard to grow a garden, many fruits, vegetables, and herbs can grow in pots on patios or balconies.

Having a constant supply of fresh produce at home can save you money at the store. You may not be able to grow a “money tree” in your garden, but it’ll feel like you did with the extra money you’ll be saving.

Eat at Home

When you break down the cost per serving, eating home-cooked meals can equate to nearly half the cost of restaurant food or takeout. When making budget-friendly food options, try your best to focus on meals made from whole, unprocessed ingredients that can be found in the perimeter of the grocery store. Plan your weekly menus to make eating at home easy and convenient while allowing yourself a “cheat” meal 2-3 times per month. Your waistline will thank you.

Decide on Affordable Workout Gear

Keep your workout gears simple, a comfortable pair of leggings and an old t-shirt are great for exercising. Avoid all the hype on Social media, you don’t have to buy $150 yoga pants or $150 jackets to exercise regularly and achieve your desired results.

Exercise for Free

Exercising is another essential component of a healthy lifestyle.  It is possible to reach your fitness goal without a gym membership or studio fitness class. If you own a pair of sneakers or a bike, it won’t cost you anything to go for a run or ride outside. Body weight exercises such as planks, burpees, and sit-ups can also be done at home.

The Internet is a great resource when it comes to low-cost activities that can help you get motivated. Whether you’re looking to try out Pilates, power yoga, or high-intensity interval training (HIIT), you’re likely to find plenty of free fitness videos online.

Surround Yourself With Like-Minded People

Surround yourself with people who support your vision. These are the people that will hold you accountable and make sure that you stay on track. Get around people who inspire and encourage you. Also, you can encourage and inspire them in their dreams. You will be each other’s, accountability partner. Having a support system helps you stay on task and makes it easier to reach your goals. If your friends are constantly going out to a happy hour and you join them, that’s going to affect your lifestyle as well.

Take the Time to Understand Your Finances

Having healthy financial habits helps build the proper foundation for the rest of your healthy lifestyle habits. From saving money and building credit to planning for retirement or college, each healthy financial habit is a stepping stone that helps you improve as a person.

The first step to building any good financial habit is understanding your current finances. Know your sources of income? What’s the gross and net amount of money you make every month? What are your fixed and variable expenses? Create a budget and stick to it each month.

Summary

As you can see from the above tips, making the transition to live a healthy lifestyle on a budget isn’t so difficult. The first step you have to do is to believe you can make any change you want. Then start making little adjustments in your life and try to optimize expenditure. Use these tips to maintain healthy habits and be sure you’re on the right way to a healthy lifestyle.

https://beforeitsnews.com/personal-finance/2022/06/10-ways-to-live-a-healthy-lifestyle-on-a-budget-2447168.html

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Health and Wellness

The Hidden Health Benefits of Tea

March 04, 2022

What Are The Health Benefits of Tea?

People all over the world have been drinking tea for thousands of centuries, and for good reason. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

While some brews provide more health advantages than others, there’s plenty of evidence that regularly drinking tea can have a lasting impact on your wellness.

Put the kettle on, because we’re sharing some of the biggest benefits hidden in the world’s most popular teas.

White Tea Benefits

Known to have a delicate flavor, white tea comes from the Camellia sinensis plant that’s native to China and India. It is also the least processed tea variety.

Research shows it may be the most effective tea in fighting various forms of cancer thanks to its high level of antioxidants. White tea may also be good for your teeth since it contains a high source of fluoride, catechins and tannins that can strengthen teeth, fight plaque, and make it more resistant to acid and sugar.

This variety also offers the least amount of caffeine, making it a smart choice for tea drinkers who want to avoid or limit their caffeine consumption.

Herbal Tea Benefits

Herbal teas, sometimes called tisanes, are very similar to white teas, but they contain a blend of herbs, spices, fruits or other plants in addition to tea leaves. Herbal teas don’t contain caffeine, which is why they’re known for their calming properties.

There are numerous types of herbal teas, all with their unique benefits. Some of the most popular herbal teas include:

• Chamomile tea – Helps to reduce menstrual pain and muscle spasms, improves sleep and relaxation, and reduces stress
• Rooibos – Improves blood pressure and circulation, boosts good cholesterol while lowering bad cholesterol, keeps hair strong and skin healthy, and provides relief from allergies
• Peppermint – Contains menthol, which can soothe an upset stomach and serve as a cure for constipation, irritable bowel syndrome and motion sickness. This tea variety also offers pain relief from tension headaches and migraines.
• Ginger – Helps to fight against morning sickness, can be used to treat chronic indigestion and helps to relieve joint pain caused by osteoarthritis
• Hibiscus – Lowers blood pressure and fat levels, improves overall liver health, can starve off cravings for unhealthy sweets, and may prevent the formation of kidney stones

Green Tea Benefits

Green tea originates from China, where the leaves are processed with heat using a pan-firing or roasting method and Japan, where the leaves are more commonly steamed.

Green tea is exceptionally high in flavonoids that can help boost your heart health by lowering bad cholesterol and reducing blood clotting. Studies show this type of tea can also help lower blood pressure, triglycerides and total cholesterol.

Other research has found that green tea has a possible impact on liver, breast, prostate and colorectal cancers. This tea variety has also shown to be anti-inflammatory, which helps keep your skin clear and glowing.

In recent years, matcha – a form of green tea – has grown in popularity. Matcha is a very fine, high-quality green tea powder made from the entire leaves of tea bushes grown in the shade. Since it is the only form of tea in which the leaves are ingested, matcha contains even more antioxidants that regular green tea. In fact, some have suggested that one cup of matcha is the equivalent to 10 cups of regular green tea.

Black Tea Benefits

Black tea is made from the leaves of the Camellia sinensis plant, the same plant that’s used to make green tea. However, the leaves are dried and fermented, giving black tea a darker color and richer flavor.

Unlike many other varieties, black tea is caffeinated, so it’s important to monitor your intake. When you do pour yourself a cup of black tea, you benefit from flavonoids that combat inflammation and support healthy immune function.

However, you don’t have to merely drink black tea to benefit from its healthy properties. It can be steamed, cooled and then pressed on minor cuts, scrapes and bruises to relieve pain and reduce swelling. A black tea bath can also ease inflammation caused by skin rashes and conditions such as poison ivy.

Oolong Tea Benefits

Oolong tea is a traditional Chinese tea variety that’s made from the same plant used to make green and black teas. The difference is how the tea is processed: Green tea is not allowed to oxidize much, but black tea is allowed to oxidize until it turns black. Oolong tea is somewhere in between the two, so it is partially oxidized. This partial oxidation is responsible for oolong tea's color and characteristic taste.

Oolong tea is notable for containing l-theanine, an amino acid that reduces anxiety and increases alertness and attention. Scientists have found that l-theanine can help prevent cognitive diseases such as Parkinson’s and Alzheimer’s diseases.

Oolong tea is also high in polyphenols, which are linked to lowering inflammation, preventing the growth of cancers and decreasing type 2 diabetes risk.

Teas To Avoid 

While a majority of teas are beneficial for your health, you may want to steer clear of these varieties:

• Detox teas made for fad diets that suggest you will quickly lose weight. These teas often come laced with laxatives that can be harmful to your health.
• Fancy tea lattes and drinks from your favorite chain store. While some of these drinks, such as a green tea latte, may appear healthy, they are loaded with sugar.
• Trendy bubble teas that are also loaded with sugar, calories and carbs, and have little to no nutritional value.
• Herbal teas that may potentially trigger allergies. Many herbal teas contain different types of fruits, herbs, spices and flowers that some people are allergic to. If you have allergies, always read the ingredients on the package before you consume a new herbal tea.

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea#:~:text=Numerous%20studies%20have%20shown%20that,lasting%20impact%20on%20your%20wellness

5-Ingredient Energy Bars

APPETIZERS & SNACKS  |  PUBLISHED MAR 25, 2020  |  UPDATED SEP 11, 2020  |  BY TAWNIE

These 5-ingredient energy bars are super delicious and packed with protein, antioxidants, Vitamin E, fiber and unsaturated fats. This recipe is perfect to enjoy as an energy bar or even crumbled up as granola.

Nothing beats making an energy bar from scratch! When running from one thing to the next it’s easy to rely on convenient foods or energy bars from the store. But these no-bake energy bars are so simple to make and then you’ll have 8 bars on hand to have for snacks, pre or post workouts, and breakfast.

One of the perks of making your own high-protein energy bars at home is that you’re in total control over the ingredients you add in.

This energy bar recipe was so easy and took me all of 20 minutes to put together. And the mix in’s are totally customizable.

You do need to keep the energy bars in the fridge after making to form and firm up for 2-3 hours (or overnight) so they are perfect for making before bed and enjoying with breakfast in the AM!

Energy bar ingredients

I couldn’t have made this energy bar recipe any easier! I wanted to create a healthy snack recipe that was super satisfying, tasted great, and kept you full. For this no-bake energy bar recipe, you’ll need:

• Quick 1-minute oats
• Almond butter or peanut butter
• Coconut oil
• Honey
• Almonds
• Optional mix ins: dried cranberries, chocolate chips, sliced dried apricots, coconut flakes, other nuts, etc.

Health benefits of nuts

It’s been proven time and time again from research the positive impact nut consumption has on our overall heart health. Nuts are tasty, convenient, and make for the perfect snack so you can easily incorporate them into your diet.

Peanuts are a good source of Vitamin E, Magnesium, Folate, Copper, and phosphorus. These healthy energy bars are also rich in fiber, which adds bulk to the diet and helps you feel full longer, while aiding in digestion.

If you have an allergy to nuts (like my hubby!), try using soy nut butter or sunflower seed butter to replace the nut butters!

How to make energy bars

1. To make this no-bake energy bar recipe, first gather all the ingredients. Then, mix the pulsed almonds, oats and cranberries in a large bowl. Melt the honey and peanut butter in a saucepan over medium heat before mixing in with the oats.
2. Press the homemade energy bar mixture into an 8×8-inch baking dish and store in the fridge for 2-3 hours (or overnight) and then cut into 8 bars! They can last up to 5 days in the fridge.

Are these energy bars gluten free?

If you purchase gluten-free oats or oats not processed in a facility with gluten, then yes!

Can I make these bars vegan?

Yes! To make this energy bar recipe vegan, use organic pure maple syrup instead of honey. Be sure to buy pure maple syrup and not pancake syrup (which is often made with corn syrup).

Can I freeze energy bars?

Yes, you can freeze these healthy energy bars! To do so, wrap each bar individually in plastic wrap and then place in a freezer baggie. Press out all of the air and then store in the freezer until ready to eat. They’ll stay fresh for up to 1 month in the freezer.

Tips for making energy bars

• Quick cook oats are a must for this energy bar recipe. Old-fashioned oats are slightly too large and chewy for no-bake energy bars, and steel cut oats aren’t tasty raw.
• I’ve said this already, but feel free to play around with the mix in’s in these bars! You can use any dried fruit in this recipe, but you’ll want to dice larger pieces of fruit like dried apples or apricots before stirring them into the energy bar mixture.
• I prefer using all-natural nut butters for these healthy energy bars because they don’t contain added oils and sugars. But use whatever you have on hand and play around with it!

5-Ingredient Energy Bars

Perfect energizing snack for on the go, or pair with a piece of fruit for breakfast!

4.72 from 39 reviews

Prep Time: 10 minutes

Cook Time: 10 minutes

Fridge time: 2 hours

Total Time: 20 minutes

 

Servings: 8 bars

 

Calories: 412kcal

 

Author: Tawnie Graham of Kroll’s Korner

Equipment

• Mixing bowl
• Ingredients:

•            1 cup almonds*, pulsed or roughly chopped
• ▢
  1 1/2 cup quick 1-minute oats, uncooked
• ▢
  1/2 cup honey (or maple syrup)**
• ▢
  1 cup almond butter (or nut butter of choice)
• ▢
  2 Tbsp. coconut oil, melted
• ▢
  1/2 tsp. salt (optional)

Mix ins:

• ▢
  1 cup dried cranberries, dried tart cherries, chocolate chips, other dried fruits or nuts.

Instructions

• Place almonds, oats, and cranberries (or other mix ins you want) in a medium sized bowl. Heat the honey, coconut oil and nut butter in a small saucepan over low heat until mixed. Pour the peanut butter mixture over the oat and almond mixture and stir together.
• Once mixed, transfer to an 8×8-inch baking dish and flatten into a 1-inch thick square.
• Cover with plastic wrap and place in the fridge overnight or for 2-3 hours. Then, cut and store in an airtight container. Will stay good for up to 5 days in fridge. (I also like to store mine in a freezer safe baggie. When I am ready to grab a bar, I'll let it sit on the counter for 10 minutes to soften and then enjoy!)
• Notes

• *Pulse almonds in food processor a couple times before mixing or you can roughly chop with a knife.
• **May sub honey for maple syrup. If vegan, use organic pure maple syrup
• ***May sub peanut butter for almond butter or your favorite nut butter.
• I also like to break up the bars and use as granola!
• Store bars in fridge or freezer (not in pantry or counter)

Find Kroll’s Korner on Instagram!

Mention @krolls_korner or tag #krollskorner

Nutrition

Serving: 1bar | Calories: 412kcal | Carbohydrates: 36g | Protein: 12g | Fat: 26g | Sodium: 124mg | Potassium: 528mg | Fiber: 7g | Sugar: 19g | Vitamin C: 1mg | Calcium: 165mg | Iron: 2mg

https://krollskorner.com/recipes/5-ingredient-energy-bars/