With the cost of meat these days, it may seem impossible to cut your grocery budget without hearing “Where’s the Beef?” when you put dinner on the table. While you might have to reduce your meat purchases to reduce your grocery bill, there are plenty of ways you can get enough protein in your meals without raiding your child’s piggy bank.

Substitute lower priced cuts in your meat dishes. For example, you can substitute skinless chicken legs and thighs (4 oz, raw = 135 cal; 4.5 g fat; 23 g protein*) for skinless chicken breasts (4 oz, raw = 125 cal; 1.5 g fat; 26 g protein) without a major increase in calories or fat. Remember that if you’re willing to skin and de-bone chicken yourself you’ll also pay less–sometimes as little as half.

Trim like a pro. When choosing lower priced cuts of meat, be careful not to sacrifice your health in the process. Cheaper cuts of beef and pork are often much higher in fat and calories. To reduce the impact that has on your health, trim all visible fat before you cook your steaks, roasts or chops.

Trade the meat for beans. Dried beans are a tiny fraction of the cost of meat, and even canned beans are relatively inexpensive. Replace the meat in your chili or soups with beans (1/2 cup serving = 100 calories; 0.5 g fat; 6 g protein) or reduce the amount of meat in a dish and make up for it by adding beans. Not only are the beans cheaper, but they have more fiber, fewer calories and less fat than most meats.

Shop the sales. Buy meat and seafood when it’s on sale and then package it for the freezer. You’ll have it when you need it and won’t have to break the bank to get it. Bonus Tip: Get friendly with the butcher at your favorite grocery store and you might even get tips on when they do mark downs so you can snag the best deals before they’re gone.

*Nutrition information source: CalorieKing.com

"Eat well. Live well. Be well."

If you generally exercise outdoors–taking walks, running or hiking–the cold winter weather may have you searching for indoor alternatives. In fact, most of us tend toward hibernation as soon as the temperature starts to drop.

You don’t have to turn to the treadmill or, worse yet, forgo your exercise routine altogether when the snow starts to fall, though. Find a winter activity that you enjoy and dress right, and you can exercise outside all winter long.

Winter Activities to Try*

• Snowshoeing - Find an open field and strap on the snowshoes for an excellent workout that will burn more than 550 calories in an hour.
• Skiing - Cross-country or downhill, skiing is the perfect winter activity to get you outside and active. Even at a light effort level, skiing can burn between 350 and 500 calories per hour.
• Sledding - Bundle up the kids and head to the hills! Sledding burns about 500 calories per hour, and it’s fun for the whole family.
• Ice skating – We wait all year for the opportunity to lace up those skates and hit the ice. Make a trip to the rink and burn about 400 calories per hour floating across the ice. And don’t forget to take the kids along for some family fun.
• Shoveling - It may not be your favorite winter activity, but clearing that driveway can burn about 200 calories in a half hour. Bring on the snow!

Bundle Up and Get Out There

If the thought of the cold air keeps you indoors, try some of these tips for making it easier to get outside and get active during the winter months.

• Warm up indoors. It takes longer for your muscles to warm up when you start exercising outside. Instead of warming up outdoors, try jogging in place, walking up and down the stairs or doing some jumping jacks for 5 minutes or so before you head outside.
• Layer it up. Wearing layers allows you to stay warm when you need to but also gives you the option of removing layers as your body warms up. The bottom layer should be a thin, wicking material like silk, Thinsulate or wool, but NOT cotton. You want a material that doesn’t stay wet. The middle layer should be an insulating material like fleece, wool or down. The outer layer should be a wind and water resistant material that holds in the heat but allows moisture to escape. As you get warm, you can remove layers and keep moving.
• Don’t forget your hat and gloves. A hat keeps heat from escaping through your head and protects your ears, while gloves keep your hands and fingers protected.
• Protect your toes. Wear appropriate shoes and socks for your exercise as well as the weather. Water-resistant boots, wool socks, or multiple pairs of socks may be necessary depending on the activity, the weather and the temperature.

Enjoying the outdoors even after the temperature drops can keep your exercise routine fresh and fun all winter long. Don’t let the cold keep you from being active. Find an activity that you enjoy and dress right and you’ll burn plenty of calories during the winter months.

*Calories burned are based on a 155-pound person. Source: NutriStrategy

"Eat well. Live well. Be well."

We’ve all had them at one point in our lives: chest colds that hang on for what seems like the entire winter or head colds that linger and make us feel like we’re in a cloud for a month. So how do we stay healthy and avoid a visit from a winter cold? The same way we stay healthy the rest of the year:

• Get plenty of rest. Sleeping at least 7 hours per night may improve your ability to fight off the common cold.
• Wash your hands frequently. Cold and flu viruses are easily spread from hands to surfaces, back to hands and then into your body. Washing your hands often is the best way to avoid this spread of germs.
• Eat right. A healthy diet that includes plenty of fruits and vegetables and limits sugar, caffeine and empty calories can improve your overall health and your immunity.
• Drink plenty of water. When your body is well hydrated it is better able to fight off infection.
• Exercise. Getting the blood pumping improves oxygen circulation, which in turn improves immunity.
• Decrease alcohol intake and reduce or quit smoking. Both of these behaviors weaken the immune system and make you more susceptible to colds.
• Learn to relax. Practice meditating or deep breathing exercises for 30 minutes a day. People who are more relaxed have more immune cells in their blood, allowing them to better fight off cold and flu viruses.

By being a little more vigalent and making a few small changes, you can reduce your risk of catching a cold and stay healthy all winter long. But if you do end up with a cold, despite doing all you can to avoid it, keep practicing these strategies. They’re also good for helping you to get better once you’re already sick.

"Eat well. Live well. Be well."

If you resolved to get fit in 2010, you’re certainly not alone. “I want to lose weight” or “I’m going to exercise more” are common mantras after January 1st. But rarely do these resolutions result in any lasting change. It isn’t easy to start something new. In fact, it can be downright difficult to create a new routine or change an old one. Yet we keep trying. If only we knew the magic solution to sticking with a fitness routine…

There may not be a magic spell for staying on target, but we’ve got several tips for getting your new fitness routine off to a good start and then sticking with it throughout the year.

1. Be realistic. Even if you were on the track team in high school or were a marathoner a year ago, you will not step onto the treadmill and immediately feel comfortable running a 7 minute mile if you weren’t yesterday. You will not sit down at a weight machine and suddenly be able to lift 100 lbs., so don’t even try it. Being realistic about your current state of fitness will allow you to see success early on, will help you avoid injuries and will keep you going back for more.
2. Be patient. After one successful, moderate intensity, 20 minute workout, don’t immediately increase both the intensity and time of your workouts. Give your body time to adjust to the new routine. Try sticking to your initial program for at least two weeks before you make any changes. And when you do decide to make changes, go slow.
3. Be strategic. Plan your workouts. Schedule them in your calendar. Join a gym you naturally drive near every day. Sign up for a class and pay up front. Pack your gym bag and carry it in your car. Do whatever you need to do to get your butt to the gym (or in front of that boot camp video).
4. Be flexible. If you have a busy week that doesn’t allow for hours on the elliptical, allow yourself the flexibility of 10 minute workouts or lunch time walks instead. If you know you have meetings in the evening one week, plan for an earlier wake up and squeeze your gym time in then. Don’t allow a new schedule or a few unexpected events to throw you off balance. Just get back into your routine or, if necessary, develop a new one as soon as possible.
5. Be curious. Once you’ve gotten into a routine, try something new. Experiment with intervals. Learn how to use that new machine. Ask a trainer to show you some basic strength exercises. See what different programs the cardio machines offer and give one a try. Check out the class listings and do something you’ve never done before. The more options you have and the better you know your gym, the more likely you will be to keep going.
6. Be playful. Don’t just trudge to the gym day after day, hating every moment of it. Work some fun into your exercise routine. Jump rope or play hopscotch. Chase a feather on the wind. Join a softball team. Create a contest with a partner at the gym. If you enjoy exercise, you will stick with it.
7. Be your own cheerleader. Reward yourself for consistency (or flexibility, if necessary). Give yourself a gold star or an iTunes download for every time you take that walk, every time you increase your workout intensity or every time you have to add another pound to your biceps curls. Motivate yourself with whatever positive reinforcement works for you.

It isn’t magic or special skills that get and keep us healthy. It is dedication and commitment to doing what is best for our own health and wellbeing. With some planning, purpose and positivity, you can see a fitter, healthier you emerge in 2010. Go out there and make those resolutions a reality. You can do it!

"Eat well. Live well. Be well."