VitaBlog The Vitacost Blog: Views and News on Vitamins, Supplements and Herbs

Junk Food: Bad for your Waist and your Wallet

A common reason for choosing calorie-dense processed food over fresh fruits and vegetables is cost. Fast food “value” meals are advertised as being a great bang for your buck, with a sandwich, salty fries and a sugary soda all for one low price.

But is junk food actually cheaper than healthy food? Recent research says no.  No matter what you’re buying, you usually pay extra for convenience. Processed foods are no exception.

According to this article, a trip to a popular fast food joint for a family of four can cost as much as $28. In contrast, a home-cooked meal of chicken, veggies and salad can be served for under $15. As if the savings weren’t enough, cooking at home can also help you control calorie, sodium and sugar consumption.

In addition, pre-packaged meals and snacks at the grocery store may seem inviting to those with time or budget constraints, but per serving, they typically cost more than fresh, whole foods or dried bulk foods like beans or rice.

There’s no doubt that eating healthy takes time, patience and planning. But in the long run, avoiding overly processed foods can help keep your waistline slim and your wallet fat!

Check out these great tips for eating healthy on a budget – and share your own thoughts with us below!

Break These Four Bad Eating Habits Today

Are your bad eating behaviors sabotaging your health? Read more about four common bad eating habits and how you can break them.

1. Mindless eating: One of the most common bad eating habits is not being aware of what (and how much) you’re consuming. Whether you’re eating dinner in front of the TV or snacking in your car, it’s easy to get distracted and end up eating more than you planned. Break this bad habit by bringing your plate to the table and paying close attention to the sight, smell and taste of your meal, so you can savor every bite and keep yourself from overindulging.

2. Not planning meals: It’s 6 p.m. and you’re starving.  Without a plan, you’re likely to grab whatever’s convenient, which could mean a meal that’s high in calories or fat. Planning your meals (including lunches and dinners) ahead of time, especially during the workweek, can not only save you time and trouble, it may help you trim your waistline. Planning also gives you time to gather all necessary ingredients so you can easily prepare your meals without having to make a last-minute trip to the grocery store.

3. Giving in to cravings: Your brain is telling you that you need a candy bar. But does your body need it? Likely not. Many times, cravings are actually signaling other needs, such as water, vitamins or minerals. (Read more about decoding your cravings.) So next time you feel a craving coming on, don’t give in! Stop and think about what your body is actually trying to tell you.

4. Skipping meals: For those who are trying to lose weight, skipping meals may seem like a helpful habit. In reality, fasting can lead you to overeat at your next meal, and can deprive your body of essential sources of energy and nutrients. Skipping meals can also wreak havoc on your blood sugar levels and your mood. Keep your body and mind balanced by eating at least three healthy meals per day.

What is the Alkaline Diet?

Facebook fan Christine L. asked us to write about the alkaline diet and provide a list of foods that affect the body's acid/alkaline balance. Do you have a topic you’d like us to feature in the VitaBlog? Share with us here or on Facebook.

You may have seen or heard the term “alkaline diet” in health magazines or on TV talk shows. But what exactly does it mean?

For many years, we have known that what we eat can affect our body both positively and negatively. Our eating habits have evolved over time as manufacturing and agriculture advancements made it easier to mass-produce grain, meat and dairy products (acid-producing foods).

At the basis of the alkaline diet is the theory that consuming a diet of acid-producing foods causes an imbalance which can negatively impact the body in many ways. The alkaline diet focuses on restoring and maintaining a balanced pH level (a measurement of acidity/alkalinity) within the body through certain foods that contain either acidic or alkaline properties.

The optimal alkaline diet consists of 80% alkaline and 20% acid-forming foods. In theory, this balance may support normal energy levels, healthy weight management and more.

Now that we know a little more about the alkaline diet, here are some helpful lists of foods to consider:

Alkaline-forming foods (the alkaline diet promotes the consumption of these foods)

• Grains: quinoa, oatmeal

• Oils: coconut, avocado, flax, olive

• Fruits/veggies: Lemons, melons, dried figs, apples, dates, papaya

• Nuts/seeds/herbs: pumpkin seeds, chestnuts, lentils, cinnamon, parsley, garlic, ginger

• Beverages: mineral water, herbal tea, fruit juices (grapefruit, apple, pineapple)

• Other: sea salt, black pepper, apple cider vinegar

Acid-forming foods (the alkaline diet suggests decreasing consumption of these foods)

• Meats/fish/poultry: Beef, bacon, shrimp, lobster, salmon, tuna, chicken

• Dairy: ice cream, cream cheese, cottage cheese, yogurt, butter

• Grains: white flour products, rye bread, whole wheat bread, cornmeal, white rice

• Fruits/veggies: cranberries, pomegranates, corn

• Nuts/seeds: soybeans, walnuts, hazelnuts, peanuts

• Oils: soybean, peanut, cottonseed

• Beverages: milk, coffee, wine, beer, soda

• Other: white sugar, iodized salt

While it may be tempting to follow the latest diet trend, remember that you should consult with a doctor or naturopath before radically modifying your eating habits, especially if you have an existing health condition.

Water: The Ultimate Diet Drink

Forget sugar-free sodas. The ultimate diet drink can be enjoyed straight from your faucet! Water is essential for life, but it also may be an essential part of your weight management routine.

Why water?

• Keeps you hydrated. Your body needs adequate hydration to function properly – especially if you’re engaging in regular exercise (vital to weight management). Consuming too little water can actually lead to water retention and bloating as your body is forced to store every last drop. Proper hydration can also enhance your appearance by keeping skin soft and smooth.

• May help you eat less. Studies have shown that those who consumed 16 ounces of water prior to a meal actually ate less than those who didn’t. Drinking water before and during meals can help you feel full, which may help you cut down on portion size. It may work between meals, too – try drinking a glass of water instead of heading to the vending machine for your afternoon snack.

• Flushes your system. Water keeps things flowing through your system, including nutrients, waste and toxins. Water can carry important nutrients to your cells to ensure you’re getting the most from your healthy diet. Water can also help flush your system of waste and toxins that can slow you down.

• Curbs calorie consumption. When you’re feeling parched, do you usually reach for a sugary soda or fruit juice? Not only do these drinks provide inadequate hydration, they can flood your body with an excess of calories that hinder your diet and weight management efforts. Next time you’re craving a cold drink, grab a glass of water instead to cut back on unnecessary calories.

Four Reasons to Go Meatless this Monday

Last year, we told you about Meatless Monday, a growing trend to forgo meat at least one day per week. Since 2003, the Meatless Monday initiative has been steadily gaining steam, with celebrities, chefs, companies, schools and restaurants joining in on the campaign.

So what are the benefits of abstaining from meat on Mondays? A meatless menu may help you:

 

1. Reduce Your Impact: From the pasture to the package, the entire process of meat farming and manufacturing consumes a massive amount of resources, including water and fossil fuels. According to the Environmental Working Group, if everyone in the U.S. skipped meat and cheese just once per week, it would be equal to taking 7.6 million cars off the road!

2. Cut Back on Saturated Fat: Red meat is typically chock-full of saturated fat, which can contribute to many health problems. According to the Meatless Monday campaign, leaving meat off the menu just once per week can help cut your saturated fat consumption as much as 15%!  

3. Trim Your Waistline: Along with saturated fat, meat can also be high in calories, cholesterol and, in the case of processed products, sodium.  Adding more legumes, grains, fruits and veggies to your diet can help you cut down on calories while providing your body with an array of vitamins, minerals, antioxidants and other nutrients from natural sources. If you’re snacking on nuts or dried fruits, which can be high in calories or sugar, remember that just a handful is enough to keep you full.

4. Discover New Foods: For those of us who are stuck in a routine, Meatless Monday offers a way to branch out and discover new foods and meals. Ever had quinoa or acorn squash? Now is the perfect time to try them – you just may find your new favorite food!

Five Ways to Stay Motivated for Good Health

When you first start a new diet or exercise routine, motivation can be easy to come by. But how can you keep things going strong? Consider these five tips to stay motivated for good health:

1. Make small changes. It’s important to set health-related goals, but keep them small and try to make gradual changes. You’re more likely to stick with a healthy habit when you ease into it little by little. Start small, perhaps by adding one fruit or veggie to your daily diet or walking a few minutes around the block, and then gradually add more healthy foods and exercise to your routine.

2. Grab a buddy. A gym buddy, running partner or fellow healthy eater can help keep you motivated when you’re tempted to give up. Why? For one, you’re less likely to make excuses or skip out on a planned healthy activity when another person is counting on you. Another reason? Your buddy knows exactly what you’re going through and can provide much needed encouragement!

3. Keep a log. Whether it’s about food or exercise, a daily log, journal or online blog is an excellent motivational tool. Feeling like you’ve hit a plateau? Flip through your health log to see how far you’ve come – it just may give you the motivation you need to keep working toward your goals.

4. Change things up. If you’re feeling unmotivated, chances are you may actually be bored! Change up your diet and exercise routine often to keep things exciting and interesting. Try a new class at the gym or find a new healthy recipe to quell your boredom.

5. Treat yourself. While a trimmer waistline and a healthier body are certainly excellent incentives to work hard, you should celebrate success by treating yourself to well-deserved rewards – such as new clothes or a dinner out with friends.  Be sure to treat yourself often – just knowing you can have pizza every Friday may help you stay motivated every other day of the week!

Get Fit Friday, Part 6: Stay Motivated for Success!

This is the final installment of a six-part series about getting (and staying) fit and fabulous! Every Friday, we’ve discussed a different topic to help you get on track to total body fitness.

In the past six weeks, you’ve learned many new tips and strategies to help you manage your weight, improve your fitness level and live a healthier lifestyle overall. But as time goes on, how can you stay on track and keep yourself motivated for success?

1. Plan ahead. One major key to living healthy is to plan ahead. Having plans (and back-up plans) in place can prepare you to overcome the many obstacles you face when you’re trying to eat healthy and exercise regularly. Plan your meals, including what you can order when dining out; plan when and where you will exercise; and plan how you will respond to people or situations that get in the way of your routine.   

2. Don’t get derailed. Feeling a little discouraged? Don’t let it ruin the progress you’ve made. Whether you missed a day at the gym or ate an extra cookie, there’s no reason to give up entirely. Even if you do get off track, it’s never too late to get back! Learn from your mistakes and move forward.

3. Try new things. When you hit a plateau or get bored, restore your motivation by trying something new! A new recipe, exercise or even a new piece of workout equipment can give you the extra boost you need to keep going.

4. Celebrate success! Whether you lost 1 pound, ran an extra half-mile or tried a new vegetable, you deserve to be congratulated. So no matter how big or small the goal you’ve accomplished, remember to celebrate your success! Instead of commemorating the occasion with food, buy yourself a small gift or share your story with friends over a healthy meal.

Get Fit Friday, Part 5: How to Track Your Progress

This is the fifth installment of a six-part series about getting (and staying) fit and fabulous! Every Friday, we’ll discuss a different topic to help you get on track to total body fitness.

Today’s topic is “Tracking Progress.” When you’re trying to eat better and exercise more, you need all the motivation you can get. One great way to get motivated is to evaluate the improvements you’ve made.

How can you measure the success of your healthy lifestyle? Consider these four tips to help you track your fitness progress:

1. Know where you started. Since you see yourself in the mirror every day, you might not notice any changes that are taking place. Take a “before” picture, so you’ll know exactly where you started. On days or weeks when you feel like you’ve hit a plateau, use the picture as a reminder of exactly how far you’ve come – it may give you the extra motivation you need to push even harder! Take a new picture every 30 days to help you track your transformation.

2. Know where you’re going. Without certain fitness goals in mind, you could end up feeling like you’re stuck on a treadmill – perhaps literally. Goals and objectives give you something tangible to work toward, so you can easily measure your progress along the way. For example, if you’re training for a 5K, you’ll likely be increasing your mileage gradually over time, giving you a clear picture of what you’ve accomplished.

3. Keep a log of food and activities. Write everything down! Keep track of the food you’ve eaten and the exercises you’ve done (including time, intensity, weight amounts and reps). Not only will this practice hold you accountable, it will also help you see the progress you’ve made and help you identify areas where you can improve further.

4. Measure everything.  The numbers on the scale may be important to some, but they’re not the only indicator of success or failure. Keep track of your body measurements (waist, hips, biceps, etc.), body fat percentage, clothing sizes and any other number that’s relevant to you or your fitness routine.

Get Fit Friday, Part 4: Healthy Travel Tips

This is the fourth installment of a six-part series about getting (and staying) fit and fabulous! Every Friday, we’ll discuss a different topic to help you get on track to total body fitness.

Today’s topic is “Healthy Travel.” You may have established healthy habits at home, but how can you stick to your fitness routine while you’re on the road? Whether you’re heading out for a quick business trip or a weeklong family vacation, keep these six healthy travel tips in mind:

1. Make a plan and commit to it. Before you leave, determine how and when you can fit exercise and healthy eating into your travel itinerary. Pack everything you will need to follow the plan – including comfortable workout clothes. Think about all the challenges you will face and come up with solutions so you’ll have no excuse not to stick to the plan. For example, practice what you will say to a family member or co-worker who tries to talk you out of ordering a salad or going for a morning jog.

2. Find a gym or make your own workout space. Does your hotel have a gym? Is there a nearby facility that will let you work out as a visitor? If not, don’t fret. Try out the home exercises featured in last week’s blog, or pack a resistance band so you can train in the comfort of your hotel room.

3. Stay active. Don’t think you have time for a workout? There are plenty of ways you can squeeze exercise into your day without going to the gym. Walk wherever you can and take the stairs rather than the elevator. If the weather permits, rent a bike to do any sightseeing.

4. Pack healthy snacks. Traveling can throw a wrench in your healthy eating habits. Pack your own healthy snacks, such as fruits, veggies and nuts to help you resist the urge to raid the airport or hotel vending machine.

5. Be mindful of your meals. While you’re away from home, you’ll likely be eating out for nearly every meal. Follow the food choice guidelines we discussed in the first Get Fit Friday blog – look for dishes with lean protein and fresh ingredients such as fruits, veggies and whole grains. Don’t be afraid to ask for substitutions or ingredients on the side. It’s also OK to indulge – just make sure it’s in moderation.

6. Have fun! If you’re on vacation, remember to relax and have fun! Do your best to stick to your fitness plan without creating extra stress or anxiety. If you absolutely cannot fit a workout into your schedule, don’t let it ruin your vacation! Instead, enjoy yourself and resolve to get back on track the next day.

Three Surprising Sources of Weight Gain

You haven’t changed your eating habits or exercise routine – but suddenly your pants are feeling a bit snug. So what’s the deal? These three factors could be affecting your weight:

1. Lack of Sleep: Can spending less time with your pillow cause you to pack on the pounds? Some studies say yes. Researchers found that lack of sleep may lead to decreased energy levels and may contribute to cravings that cause excess calorie consumption.  Even a slight, seemingly unnoticeable increase in appetite can cause unwanted weight gain. In addition to keeping your appetite at bay, getting a good night’s sleep can help you make positive, healthy choices throughout the day.

2. Stress: Stress can put a strain on your body and its systems, triggering the release of hormones that can slow your metabolism and lead you to overeat. A stressful schedule can also leave you little time or energy to prepare healthy meals and exercise. Supporting your body’s normal response to stress, by engaging in relaxing activities such as yoga, can not only provide peace of mind, it may also help promote healthy weight management.

3. Occasional irregularity: Occasional digestive irregularity can put a wrench in healthy eating patterns and may also affect nutrient absorption and normal metabolism by causing a buildup of waste and toxins. Supporting healthy and efficient digestion, waste elimination and nutrient assimilation may help promote overall well-being and help you maintain a healthy weight.