How to Eat Very Healthy for Less Than $200 a Month

So you want to eat healthy but don't know where to start or are afraid of breaking the bank? In this article I will explain how to save maximum money while eating nourishing foods that are great for your digestive system. Having an affordable diet that supplies you with the proper fuel to always feel satiated and full of vigor is important to being a successful and happy person.

The building block of eating healthy and cheaply is beans and rice. Dried beans bought in bulk quantity are the best value. If you have never used dried beans before, they are quite simple to cook as long as you have the time. Soak the beans overnight in a pot of water. The next day change with fresh water and heat to a boil. Make sure the pot is fully covered and turn the heat to low and let sit for about an hour depending on the quantity. When the beans are fully cooked, they should be just as soft as beans from the can. Black beans, kidney beans, green and orange lentils, and other garbanzo beans are very inexpensive and filling.

The best rice to get is long grain brown. Bleached white rice is not as nutritious because it lacks the bran and germ that stripped away after the harvesting process. Cooking brown rice is similar to beans without the soaking process. Make sure to first rinse the rice to remove debris and to clean the grains. Place a ratio of one cup rice an two cups water in the pan and bring to a boil. Once boiling, turn down the flame to a very low setting. Make sure to always use a lid which traps in the steam of the heated water and allows the rice to cook rapidly.

For breakfast, granola and oatmeal are good options. Rice milk is a superior replacement for cow's milk because it can be stored unopened for months and bought in bulk. Stock up on nuts and seeds such as sunflower seeds, chopped almonds, pecans, hazelnuts, and whatever is in season or on …

My Weekly Workout


I began working out with a personal trainer, which was not nearly as expensive as I thought once I started looking around. It cost me $200 a month for 2 sessions a week and a comp gym membership. I started out with the trainer, got evaluated and developed an easy to follow routine along with healthy eating and living tips that help me even today. I, like many others, found it hard to get started, but once I did it wasn’t nearly as hard to keep going. Throughout my experience I learned a lot about fitness, living well, and just generally being healthy.


I started out with a Tuesday/Thursday gym routine and went from there.


On Tuesday I worked on my arms. We would lift weights using resistance bands attached to a machine. This is similar to what you can buy and use at home, just with more weight. It forces you not only to tone your arms by lifting the weights, but to strengthen your waist and mid-section by resisting the pull from the bands. I generally did 4 sets of 10-20 repetitions in different positions. As you move the bands, you can focus on different arm muscles by pulling in different ways so a good variety helps and you can get a complete upper-body workout this way.


On Thursday I focused on my legs, we would either use a general leg press. Using the leg press, I found a weight I was comfortable with and did several sets of 20, usually until I was either tired or ready to move to another machine. The other machine I would often use is a leg lift, like those found on many home gyms. The same thing applies here, set a weight I was comfortable with and do several sets of 20 until I was tired or done working out.


There were parts of my routine that I did everyday. I did some form of cardio, at least 30 minutes, everyday. On days when I wasn’t at the gym, I walked around my university campus, took …

Natural Health Treatments for Yeast Infection & Candida Albicans

Human sufferings are endless. There are many causes of these sufferings. These sufferings cause many types of problems for them. Sometimes these sufferings grow extremely serious and the patient is required to be admitted in a hospital or a nursing home. It is a matter of a lot of expenditure and other related troubles.

Yeast infection is one such suffering that creates for humans, especially for women. They suffer from this yeast infection especially during the period of their menstruation cycle when some changes occur in the pH in the vaginal lining. This results in some hormonal imbalances in their body. That is the ideal condition for the microbes, called Candida albicans, to develop in the body. These microorganisms are the reasons behind this yeast infection.

The yeast-infection symptoms are very much understandable to everyone. The female body suffers severe itching in the vagina that is accompanied by a foamy discharge with a bad or unpleasant smell. All these symptoms of yeast infection or the vaginal yeast infection (as it is also called so) make the patients feel extremely uncomfortable. It may also be found in the male genitals. In that case, also it creates a severe irritation in the male penis.

This disease is easy to cure only if you pay proper attention to it at the proper time otherwise it may also cause severe troubles to you in the time to come. The yeast infection multiplies if you leave it untreated. If left untreated, the itching may become fatal and you may develop a sore in the affected area of your body, which will be more troublesome for you to bear.

The most serious aspect of the yeast infection is that it spreads by contact. If a woman, suffering from the vaginal yeast infection makes a sexual relationship with a male counterpart, he also suffers from the risk of getting that infection. At times is also causes severe type of pain in the vagina, lower abdomen and the lower back areas.

Yeast Infection no More is the most effective remedy from the yeast infection or vaginal yeast infection. …

New Workouts in 09

In need of a new workout for the new year?

Just because your resolution for 2009 is the most common resolution- getting in shape- doesn't mean your approach has the be the same, tired one that has failed to motivate you in the past. Not a gym bunny? No worries. These fresh and trendy ideas for getting in shape might make you forget altogether that your workout is actually work!

Belly Dance Sound exotic? Well, study that most ancient and feminine of dance forms does not require a trip to the Middle East. A quick google of "belly dance" and your city and you're likely to come across local teachers and relatively affordable fees. Generally, belly dance classes run once a week for between forty-five minutes to an hour and a half at a cost of between eight and fifteen dollars per session. And if something two-thousand years old sounds irrelevant, consider the benefits of belly dance. Belly dance is friendly to all body types. It's a form of dance that makes a woman feel good about her body right now, while working towards something better. And curvy or petite, everyone looks good doing it. A couple sites on which to get information about belly dance are and

Get Out On a budget? Tough times got you down? Consider getting in shape, connecting with nature, and spending no money doing so. While it may be cold out, there's also something soothing about a quiet, snowy evening that can be relaxing to the nerves. Not to mention the added resistance provided by trudging through snow and the weight of boots and extra layers of clothing. Many cities have either indoor or outdoor skating rinks where for under ten bucks you get a couple hours of cardiovascular exercise and great toning for the lower body. As a bonus, this doubles as an ideal setting for a romantic, low-pressure date. Fall on your butt and you'll be able to it off!

Pole Dance Skip this one if you're under twenty-one. But for women wanting to build confidence and sensuality along with …

Healthy Eating Crafts: Getting Kids to Eat Better Through Art

Kids see a lot of unhealthy foods these days. It's tough to pass up the yummy flavors of junk food. These craft ideas aim to teach kids about healthy eating through creative projects.

Healthy Plate

Kids need to learn how a healthy plate looks. Even some adults can use some help in that area. Start with a paper plate. Let the kids decorate the plate how they want so it looks like a real dinner plate. Next, have the kids look through magazines to find pictures of healthy foods. The plate should be about half fruits and vegetables with a smaller portion of protein and grains. Have the kids glue the pictures of healthy foods on their plates to show what they should be eating.

Rainbow of Food

You often hear the recommendation to eat a rainbow of foods each day. That means your plate should be colorful to get a variety of nutrients. Draw a large rainbow on a piece of paper. Have the kids find pictures of fruits and vegetables or other healthy foods that fit into each color of the rainbow. Glue the pictures onto the bands of the rainbow to add the color to the picture. Display the food rainbow as a reminder to include variety in the diet.

Junior Chefs

In this craft, the kids envision themselves as a chef. Cut out your child's head from a photograph. Using white paper, cut out a chef's jacket, white pants and a chef's hat. Your child glues the pieces together with her face on the chef's body.

Add a speech bubble from her face. Have her write something about healthy eating in the speech bubble.

Fruit and Vegetable Stamping

On top of making healthy snacks, fruits and vegetables work well as painting stampers. Grab a variety of fruits and vegetables to use for this art project. Try to get some fruits and vegetables your child may not already eat so you can introduce her to new foods.

Let your child dip the foods into paint and them stamp them on the plate. Some work better to dip …

Healthy Recipes for 4th of July Desserts

Are you watching your figure and worried about the upcoming Forth of July festivities and all of the fattening Fourth of July desserts that come with it? Well, fret no more! There are many healthy recipes that you can make for your Fourth of July cookout or bring for a dish to pass. The best part is that nobody will ever know that these desserts are healthy because they will taste too good to ever give away your secret! Not only will these Fourth of July treats be healthy, but they will be red, white, and blue to boot!

I have two tasty Fourth of July dessert recipes that are low in calories and low in fat listed below. I have always had success with these recipes and make them for many different occasions throughout the year and my family never knows that they are secretly eating healthy! These recipes are also Weight Watcher friendly if you participate in that program.

American Angelic Strawberry Dessert


1 box Betty Crocker White Angel Food Cake Mix

2 cups of Halved Strawberries

2 packets (or about a tablespoon) of Artificial Sweetener (Sweet & Low or Splenda)

1 package of Fat Free Vanilla Instant Pudding Mix

1 cup Skim Milk

1 tub of Cool Whip Free

Blue Food Coloring


Follow the directions on the box of Betty Crocker cake mix to create the batter for the Angel Food Cake. Add the blue food coloring until the batter reaches your desired shade of blue. Pour batter into a glass 8×10 inch baking pan and bake as directed on the box. In a separate bowl, stir the artificial sweetener into the halved strawberries. Then make the instant vanilla pudding in another separate bowl. Follow the directions on the box and add the required amount of skim milk that it calls for. (Depending on the brand and type, this could vary.)

Once the Angel Food Cake is baked and cooled, cut into 1×1 inch squares. Once you are done cutting, mix the squares up with your fingers a bit. Then pour the instant vanilla pudding …

Healthy Zucchini Soup Recipe

I grew zucchini this year in my garden. I had so many zucchini’s I was running out of ways to cook them all. I was so tired of the fried, sauteed, and the ever popular zucchini bread! I wanted to try a new way to cook my delicious zucchini’s! Here is an easy and nutritious zucchini soup recipe I would like to share with you.

2 tbls. olive oil
4 or 5 small to medium zucchini
1 small onion
1- 16 oz. can whole peeled tomatoes
5 chicken boulion cubes or 5 cups of chicken broth
1/4 cup of orzo noodles or any small noodles of your choice
salt and pepper to taste
fresh grated romano cheese -optional

Peel and chop your zucchini into bite size cubes. I like to make 1 inch slices then quarter them. Peel and chop your small onion. In a medium size stock pot add the olive oil, onion and zucchini and saute over medium high heat until the onions are translucent and the zucchini is beginning to soften around the edges.

??Drain your tomatoes and coarsely chop. Add those and stir. Season with salt and pepper.

??Add your 5 cups of liquid. I add just enough water to just cover the vegetables. That is usually 5 cups. You can use more or less depending on how thick or thin you like your soup. Add your bouillon. Or if you prefer stock, add the 5 cups of chicken stock or more. Reduce heat and simmer for about 20 minutes, until the zucchini is tender. Add your noodles and cook approximately 10 minutes more until those are cooked.

Feel free to be creative with your seasonings. Season to your liking. If you are vegetarian substitute the chicken stock or broth with vegetable broth or stock. I love cheese, but it is completely optional. This is a very figure friendly soup! Enjoy!…

5 Health Conditions Associated with African American People

The medical world is incredibly fascinating, with new discoveries being made about popular diseases everyday. While disease in general is universal, there are some health conditions that have been associated with the African American community. Genetics often dictate the way the body will function. As such, many people of color seem to be automatically predisposed to certain conditions. Here are five of the most prevalent health ailments in the black community, and what can be done to treat them.

Sickle Cell Anemia

This blood disorder occurs when the red blood cells in the body take on a "sickle" shape, which prevent them from doing their job normally. These cells typically assume the abnormal shapes in people whose roots trace back to tropical regions. Thus, approximately 1 out of 5000 African Americans is affected.

Because the sickle-shaped cells cannot travel well through the body, they often clump in various areas, causing what is known as an extremely painful sickle-cell "crisis"-which tend to create other hazardous conditions in the body. Traditional treatments often include strong dietary supplements, medications, and pain management.

Fibroid Tumors

Fibroid tumors which are found in the uterus, are typically benign. They often cause painful menstruation, bloating, and even urinary problems. However, there are occasions when they become so troublesome that a hysterectomy is required. Though fibroid tumors appear to affect female members of the population from all walks of life, these tumors are typically identified in black women about three times more than women in other ethnic groups.

Though the cause of fibroid tumors is still a bit fuzzy, the approach to treating them has changed drastically over the years. No longer is a complete hysterectomy the first line of defense. Depending upon the size, the tumors can be completely removed with surgery, while leaving other internal organs intact. Radiology is also another treatment option. And in some cases (especially when the tumors are smaller) hormone therapy is prescribed.


While African Americans are not plagued with skin cancer the way other ethnic groups are, their delicate skin make-up dictates that other conditions are prevalent. Keloids are hyperactive …

Healthcare Automation with the Silent Treatment

With abounding lawsuits in the medical industry, doctors too are following suit behind disclaimers and a lot of legal documentation. Today's medical experts are not prone to being verbose with small talk and opinion because, with minced words, accountability and liability comes into play.

If you have decent rapport with your doctor and his or her staff, consider yourself lucky. More people are reporting that they are changing doctors or specialists because they feel uncomfortable with the lack of communication. A typical waiting lounge at a doctor's office moves people in and out of the office almost as quickly as those shuffling onto and off of amusement park rides.

The overhead at an office can be costly, but off-setting these costs by fitting more patients into your daily schedule will certainly pay off, especially your staffing needs. Though, actually speaking to the patient pays well in just consultation fees, not even seeing a patient can generate income. Doctors are often requested to fill and sign paperwork for FMLA candidates. The average charge for filling out a sheet of paper is $20. Of course, doctors also receive perks from drug company sales representatives in the form of tickets to sporting events, office supplies, coupons for restaurants, and the list goes on. I'm certainly not insinuating that doctors are corrupt individuals, but I am concerned about the automation that makes it so much easier to not have to deal with people and then point them in line to pay for your services. In this line of work, Q & A is absolutely necessary to ascertain what the issues are and what needs to be done to treat or cure the sick and afflicted.

Indiscriminant silence should be the motto of the day for forth coming doctors – they are being educated more on legal boundaries and how to avoid mal-practice lawsuits than the social networking skills needed to troubleshoot their patients' needs. The word troubleshoot is generally used in a technical sense, and that is precisely how the interaction takes place today. Uncommon are the personable conversations between the patient and their …

Health Tips: Treatment for a Cold Sore

A cold sore, a painful blister around the lip or mouth, is incurable. Herpes Simplex 1, a virus that remains in a person's body forever, causes this ailment. As a result, your only option is to treat an outbreak. You can do this by . . .

Tip 1. Taking L-lysine.
L-lysine is an amino acid that maintains collagen in the mouth. Consume 1,000 milligrams a day and reduce the side effects and appearance of a cold sore. Also, improve the color of your lips and manage other illnesses like shingles.

Tip 2. Dabbing on balm.
Treat the pain associated with a cold sore by dabbing on a medicated balm such as Carmex. These kind of products sooth your skin immediately, you will feel a sensation. In addition, they are relatively inexpensive.

Tip 3. Applying peroxide.
Dry out a pus-filled bump by applying hydrogen peroxide. Place this solution on the affected area with a cotton ball every 2 to 4 hours. Hydrogen peroxide will help a scab form and end the infectious stage of your cold sore. Another liquid concentration, alcohol, does the same trick, but stings.

Tip 4. Catching some z's.
Stress and a low immune system can cause an outbreak. Address each of these factors by catching up on your sleep. A little r&r will treat these underlying sources of a cold sore along with giving you more energy.

Tip 5. Controlling urges.
Until the symptoms of your cold sore disappear, you'll naturally want to pick at any bump or blister. Unfortunately, this type of behavior can cause permanent scarring. Do yourself a favor and keep your fingers to yourself until your cold sore heals.

Tip 6. Using Preparation-H.
Preparation-H shrinks skin tissue. You can treat your cold sore with this medication in order to reduce the size of your bump. If you have to go to a party or business meeting and want a quick fix, apply this product. In minutes, your cold sore will be less noticeable.

Tip 7. Throwing away lipstick.
The germs from your cold sore can contaminate anything that touches your lip. What …

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