Friday, January 31, 2014

Chili Bake Potato

Nothing fancy, just good ol' cold weather comfort food. Since the family's been "iced-in" for a few days, chili sounded perfect. No coupons used, just roll-backs and bargain shopping at Walmart.

Chili Bake Potato: Serves 6

1/2 lb 85% lean hamburger   1.95 (upgrade to 97% if you prefer)
1 can "chili" beans                  .89
1 can red kidney beans           .89
1 can basil, oregano chopped tomato's    .89
1/2 onion      .45
6 small-med potatoes  (we like red but any will do)  aprox 1.25
dash of chili powder and dash of cayenne  .08 ?
1/2 cup Velveeta shredded cheddar .50
1/2 cup  light sour cream                 .35

Total: $6.75

That's $1.13 per person!

Bake the potatoes until soft (microwave or oven). Brown hamburger and onion together. Next, add chili powder and cayenne, and put beans and tomatoes (don't drain) in a pot and cook together on med high until it starts to boil, and then add meat. Simmer on low. Finally, add a cup or so of chili over an open potato, and top each bowl with sour cream and cheese.

Delicious! A hearty meal for these cold winter days!

***Chili is High Fiber and High Protein with Lycopene, and when you use only half the regular amount of meat, it is med-low fat. It is a budget- and belly-friendly choice!

Happy eating!

Thursday, January 30, 2014

Super Foods

Super foods: what to include in your diet, not what to avoid. While there are over 100 super foods on the list today, I like to break them down to about 10 at a time. My top 10 favorites are:

Avocadoes, blueberries, bell peppers, pumpkins, walnuts, spinach, sweet potatoes, cocoa, tomatoes, and kale. 

These are listed based on my personal taste, not nutrient density, but all are nutrient-rich and incredibly good for you-- they are super foods, after all! By eating more super foods, you will naturally have less room for other foods, so before you know it your diet will be more balanced.

With the snow and cold weather, we drink a lot of hot chocolate. Instead of avoiding the sugary treat, I add a super food: 100% cocoa. Here's my favorite Peppermint Cocoa recipe:

Serves 4 about .50 a serving
2 1/2 cups milk (whole, 2%, skim or almond, you choose)
1 1/2 tbls. 100% cocoa
1tbls vanilla
1/4-1/2 cup sugar (to taste, I like 1/4 cup but it is richer with a dark cocoa kick)
1 small-medium candy cane or peppermint stick

Heat milk in a pot on medium high, to a steam (do not boil). Add peppermint first, then vanilla, cocoa and sugar. Make sure all ingredients are mixed together well. Serve in your favorite cold-weather mugs and enjoy!


Wednesday, January 29, 2014

Progress, Not Perfection

One of my favorite quotes is "strive for progress, not perfection". It's not about reaching your goals overnight, it's about making a commitment to do a little everyday! Whether you want to start saving money on groceries, losing weight or toning up, start with baby steps. I never thought it was possible to cut my grocery budget to $100/week or to make dinner for $5, but I soon found out that YES-- I can do both! So today, I encourage you to take one more step towards budget control, weight loss or toning your BODY!

Here are some ideas to get you started:

Clip coupons
Try a NEW budget friendly recipe
Control your portions
Engage in some type of physical activity
(ex. push-ups are a GREAT way to tone your chest, arms, and upper back.)

Feel free to comment and share YOUR ideas!!!


Tuesday, January 28, 2014

Budget Lasagna

Since its turned a bit cold here in SPT I wanted to make some cold weather foods. Today I am making my new Lasagna recipe. It's budget Lasagna. Still has the same great taste, but a little less expensive. The biggest money-saver when making Lasagna is reducing the amount of meat you use and possibly changing the percentage of leanness in the meat you use. For this recipe I switched from mu usual 93% lean meat to 85% and used only 1/2 a pound. This way I am saving money, but not adding in all the extra fat with the meat switch. If your budget allows, stick with what you can afford and enjoy this delicious recipe.

Serves 6
1 box lasagna ($1)
1//2 lb 85% lean hamburger (1.90)
1/2 yellow onion (.40)
2chopped carrots (.25)
8 oz low fat cottage cheese ($1)
8 oz skim  milk ricotta ($1)
24oz meat flavored pasta sauce ($1 at Dollar Tree)
1 6oz jar mushrooms ($1 )
2cups shredded cheddar ($2)
Total: $9.55
Serve with garlic bread $1
Grand total 10.55

*All items can be found at either Walmart or the Dollar Tree.
Cook pasta as directed.
Brown hamburger with onion and carrots, then add mushroom. Mix everything together with meat and layer. Bake and enjoy!! (375 for 35-45 min.)


Monday, January 27, 2014

Your 40-Minute Workout Prescription

It is a beautiful day here in Southport, NC with highs near 60, but it will be turning cold Tuesday, Wednesday, and Thursday. This morning I "worked out" my meal plans while on the treadmill (killing two birds with one stone!) and was very happy to find our bonus room was NOT freezing. I want to enjoy the warmth while it lasts!

40-Minute Workout: You can do this workout without any equipment, but if you have a treadmill and a weighted hula-hoop, go get them ready!

If you're on the treadmill: Walk for 40 minutes (about two miles) at 3.5 mph at 4% incline. While walking, do two sets of 20 uppercuts and 20 sets of side-hooks (no lifting weights required!)

If you're outside: Choose an area with low hills. Walk for 40 minutes (about 2 miles) at an average walking pace. While walking, do two sets of 20 uppercuts and 20 sets of side-hooks (no lifting weights required!)

Cool down: 5 minutes hula-hooping.

Alternative cool-down: If you don't have a weighted hula-hoop, you need to get one! :) But until then, just do two minutes of standard sit-ups. Finish with a thirty-second plank.

Today we'll be having tomato-and-avocado sandwiches for lunch, along with a yummy side salad. In the next few days, I plan to prepare chili one night and lasagna one night, two perfect meals for cold winter weather. Stay tuned for my budget-friendly lasagna recipe.


Friday, January 24, 2014

Welcome Post

Hello and welcome to Bodies on a Budget! My name is Karen Headrick, and my goal is for this blog to motivate you to stay fit for free and eat on a budget! I am a personal trainer and nutrition enthusiast with a BS in Community Health Education. Not only do I love to eat well and exercise, I also love to cook, coupon, and cut costs (especially in the kitchen!). On this blog you can expect to see family-friendly recipes for less, at-home fitness tips, couponing advice, and much more. So let's get started, SHARING and SAVING!

Food and fitness,