Healthy Lifestyles

Eating on a Budget: The Grocery List

When it comes to eating on a budget, living a balanced life, and making healthy food choices, having a game plan is key. Before making a grocery list, write down the meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need. Here are some basic tips for creating your menu and grocery list:

  • Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.

  • Use a worksheet, such as the Create a Grocery Game Plan Worksheet (provided by to plan your meals and figure out what items you need to buy.
    Create a list of recipes to try. Find new ideas for healthy and low-cost meals based on what you have on hand, foods your family enjoys, and foods that are good buys.

  • Be sure to include some family favorites along with the new recipes.

  • Think about your schedule. Choose meals you can prepare easily on your busiest days. Save recipes that take longer for days off.

Grocery List Basics

Use your list of weekly meals to create a list of foods and beverages you will need to buy. Don’t forget to include foods like fruits, vegetables, and milk that might not be part of a recipe but are basics for healthy eating. You can write your list on scratch paper, enter it into a computer or a free mobile app. Keep an ongoing grocery list in your kitchen, computer or a mobile app and add items as you run out.

Good Health: Healthy Eating Practices

Below I’ve highlighted three key building tools for creating successful eating practices. Each tool when practiced as a system for good health allows you to outline goals, set intentions for action steps, and connect you to the food on your plate.

Outlining Large and Small Health Goals: Setting a yearly goal to lose 100 pounds by committing to lose 8-10 pounds a month, smaller goal commitment

Daily Intention Tasks List: This works similar to a to-do- list. However, it centers on how the individual will reach their health goals for the day based on SMART Goals. (See S.M.A.R.T. Goals blog post) For example: Make a protein shake in the morning for two lunches, drink one at noon and 3:00PM.

Eat For Life! Food Meal Plan: A soulful food road map plan that outlines how to eat and live a balanced life- it allows you to connect to eating habits based on what you believe about the food on your plate; centers on “check-in” points to eat throughout the day; meals based on hydration, vegetables and fruit -nutrient protein shakes or smoothies and healthful snacks.

S.M.A.R.T. Goals

Setting S.M.A.R.T goals allows you to clarify ideas, focus your efforts, use your time and resources productively, and increase your chances of achieving what you want in life. To make sure your goals are clear and reachable, each one should be:

  • Specific (simple, sensible, significant)

  • Measurable (meaningful, motivating)

  • Achievable (agreed, attainable).

  • Relevant (reasonable, realistic and resourced, results-based).

  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)

Not long ago, I found myself frustrated with my weight, fad diets and I lived my life in a constant state of disappointment. “How did I get here again?” I asked myself. Then I discovered something: none of those diets I tried asked or even required me to look from within for the “why” in my eating habits.

When it comes to making healthy eating habits stick, you need a plan. So where do you start? I suggest finding a quiet and calm place to write down your S.M.A.R.T goals. Outline your goals on paper to keep yourself accountable. Define the next steps on your sensible and practical steps that illuminate from your core beliefs!

10 Super Foods for Weight Loss and Beyond

10 Super Foods for Weight Loss and Beyond

Are you looking to revamp your diet and include more foods that are rich in nutrients? Check out this list of awesome superfoods that you can incorporate into your daily routine and kickstart your weight loss journey:

  • Beans

  • Blueberries

  • Broccoli

  • Oats

  • Oranges

  • Pumpkin

  • Salmon

  • Soy Beans

  • Spinach

  • Nuts

Blueberries, an antioxidant superfood

Packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

Q&A: What Is Whey Protein? Weight Loss Benefits and Uses

Whey Protein Benefits.jpg

Q&A: What Is Whey Protein? Weight Loss Benefits and Uses

My goal with this post is to answer the most frequently asked questions on the use of protein whey and its effects on good health and weight loss.

Background: Studies have shown that whey boosts protein synthesis (a biochemical process that produces amino acids from carbon sources like glucose) which aids in weight loss and helps fend off the munchies. What does that mean for your life?

Smoothies and Whey Protein Benefits: A practical meal option and tool that helps you to fight hunger (creating a thinner you) increased protein absorption, which boosts muscle repair and recovery (a healthier you) and a no-cook, time-saving food option. (A happier you!) Think about it this way: Would you rather cook a whole meal that may take up to 20 or even 30 minutes to prepare? Or, do you whip up a delicious, no-fuss smoothie meal option in 2 minutes that travels where you do?

By adding protein whey to your smoothies and shakes, you have a secret weapon at your disposal that offers your body added nutrition, fights hunger and gives you control over your time and health. More info on protein can be found in the Q & A below.

What Is Whey Protein?

Whey protein is a dietary supplement obtained by purification and filtration of whey, or the watery portion of milk that separates from curds when making cheese. Protein is important because our body uses it for the recovery and compensation of the destroyed muscle tissue after physical activity. It’s vital for life! 

Who should be drinking protein shakes?

  • Any person looking to consume alternative protein options other than meat or fish
  • Endurance athletes
  • People looking to lose weight
  • People looking for quality nourishment right after a workout
  • People who get hungry in between meals

How does it work?

Whey is a source of protein known to improve the nutrient content of the diet and boost the immune system. Protein, which helps your cells grow, replace and repair themselves. Your body makes some protein on its own from the 12 amino acids it can produce. The other nine amino acids must be obtained from dietary protein. Whey protein is one such source.

Can’t I get enough protein from the foods I already eat?

The quick answer is yes. However, for example, take an eight-ounce steak you would find at a restaurant. You're getting in more protein than what the body needs in a typical day. What you’re also getting is a hefty dose of artery-clogging saturated fat as well.
Conversely, protein shakes give you control over nutrients needed in your diet.

How much protein do I need each day?

Almost anyone can get enough protein from foods. However the source of that protein matters. Healthy adults should get about 45 to 56 grams of protein a day. That’s the rough equivalent of two scoops of quality whey protein.

I just read that people should be using plant-based protein powder to aid in weight loss instead of the whey protein. Which works best?

Both plant-based and whey proteins can offer you added amino acids and nutrients. Choosing between the two is literally a matter of taste, allergies and digestive concerns. Those who are lactose sensitive may do better with plant-based proteins.

If I drink smoothies or protein shakes, will it result in weight loss?

When it comes to feeling full, clinical studies consistently show that high-protein diets increase satisfaction and decrease hunger when compared with high-fat or high-carbohydrate diets. Most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.

If you feel fuller you have the power to fight snacking and overeating. Along with consistent exercise (3-4 days per week) and healthy eating weight loss is definitely possible.

The different types of protein

Protein makers use different types of bases for their product. These may include the following:

  • Milk
  • Whey
  • Casein
  • Egg
  • Soy
  • Rice

How do I choose a protein powder that’s right for me?

Not all protein powders are created equal. Read the label for quality and purchase products from quality retailers like GNC and The Vitamin Shop. If your goal is to lose body fat, consume a leaner protein powder that's mainly protein, has fewer carbohydrates, and minimal fat. If body fat loss is your goal, make sure the product is more than 50% protein.

I want to get started with drinking protein shakes for better health and to improve my lifestyle. Where can I get good tasting protein shakes recipes?

Get all your delicious protein shakes recipes right here on and get your copy of my ebook Everyday Smoothie: For Good Health, & Weight Loss - For Life!