Get Healthy on a Budget
How to eat right in this economy
At Structure House, a diet and fitness center in Durham, North Carolina, clients pay anywhere from $3,206 for a one-week program to $9,725 for the four-week program; the price climbs if they enroll in the diabetic program.
But founder and clinical psychologist, Dr. Gerald Musante, says he has some good news for those who are trying to stay fit in this economy – they can get the same results at home. He says it’s all about fixing your relationship with food. “There’s nothing exotic about this,” he says about managing your weight, “You don’t have to be a top chef.”
“If you are overweight or you weigh more than you would like to, you have to come to one realization, that you are taking in more than your body needs or wants.”
What To Do To Lose Weight
He recommends that those who are looking to lose weight do what is done at Structure House – count their calories and have three meals a day. “Food is either the best medicine or the worst poison you could put into your body,” he says. He warns dieters not get caught up with fads, and advises that they take the time to learn proper nutrition.
Proper nutrition, he says can have a positive impact on blood pressure, blood sugar, cholesterol and the use of medication.
What You Should Avoid
Leslie Bonci, author and director of Sports Nutrition at the University of Pittsburgh Medical Center says that there are many food items that are, “economically feasible and provide the same nutritional value as other things out there.” She says there is no reason to spend money on diet foods or drinks.
“People are so concerned about portions that they are spending a ton of money on the 100 calorie [snack] packs.” In her experience she has found that, “They don’t really work for weight management because people eat three or four of those packs.” She recommends that people rummage through their cabinets and find measuring cups and pack their own treats.
Dr. David Katz, the director and co-founder of the Yale Prevention Research Center agrees, “The same way you use an umbrella to keep you dry in the rain you should use a snack pack to protect your waist.”
“Be in charge of your own health,” he says, so that you don’t have to rely on a vending machine for something to eat. “In general, if it glows in the dark don’t eat it. I am very suspicious of cheez-doodles.”
When it comes to diet drinks or shakes, Dr. Musante, who is also the author of the Structure House Weight Loss Plan, says, “You don’t need them. You just don’t. Water is the best liquid you can drink. Fruits and vegetables contain a lot of water. You don’t want to drink calories, you want to eat them.”
Dr. Katz, who is also the author of 11 books and director and founder of the Integrative Medicine Center at Griffin Hospital, in Connecticut, says there are so many inexpensive items to choose from such as whole grain chips, hummus, salsa and baby carrots.
“Fast food cost more.” He explains that whatever people think they are saving on time is not true. The 90 seconds it takes to grab whole grain cereal and yogurt in the morning is less than it takes someone to pick up the food.
It’s time to “maximize the quality of nutrition you get for your dollar,” he says. At times it’s hard to sort the hype from what’s truly healthy. His tip: pick the item with the shortest ingredient list. He recommends buying the “humble wheat bread,” versus the name brand that is a “so-called multigrain.” Hidden within some of that ingredient list can be things that like high fructose corn syrup, which you do not want.
Foods Health Experts Recommend
Fruits and Vegetables – Things like broccoli don’t need an ingredient list because they are made up of only one thing, so you don’t have to worry about what’s going into your body, says Dr. Katz. Buy fresh or frozen.
Eggs – “They have remained a consistently affordable protein source,” says Bonci. Use them in a frittata.
Olive and Canola Oil – “You want to choose oils that provide a preponderance of benefits says Dr. Katz. Both are rich sources of the heart healthy monosaturated fats.
Beans – “My primary focus when people are trying to get fit is to get protein,” says Bonci who is also a registered dietician. “It’s such an easy and versatile food.” Make a wrap or toss them in a salad.
Skinless meat - Here’s the twist. Buy the chicken or turkey with the skin. “You pay more for boneless or skinless because the butcher has to do it. It takes under five minutes to skin it and you save money,” says Bonci.
Oatmeal – “Buy regular oatmeal; it does not need to be a name brand and flavor it yourself,” says Bonci.
Red wine – For women the recommendation is one five ounce glass a day; men can have up to two glasses. When it comes to wine, experts say moderation is key, too much and you could lose all the health benefits, which include raising good cholesterol.
Dark Chocolate – Sorry readers, milk and white chocolate don’t have all the "good for you benefits." The cocoa phenols found in dark chocolate can help lower blood pressure. Be careful to not have your dark chocolate with milk, you can lose all the benefits.
If you need more of guide on what to eat check out www.nuval.com, a site that scores foods based on their overall nutrition.
For how to exercise on a budget read the next article in this series.
*The author conducted interviews with all mentioned in this article.
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