Why Am I Always Hungry? Here Are 11 Possible Reasons

Are you embarrassed by a growling stomach and plagued by the never-ending search for something to eat? Do you often wonder why you are always hungry?

Don’t worry, you’re not alone. Below is some research and a list of the 11 most common reasons. (Numbers 2 & 3 will probably surprise you.)

1. You are eating too little
Okay, the first reason is obvious: can it really be that you’re eating too little? Are you working out a lot? Maybe you are simply not getting enough energy and nutrients despite eating three meals a day. A food diary can help you find out if you are giving your body everything it needs.

2. You are thirsty
Yes, sometimes we mistake thirst for hunger. The reason is simple: the hypothalamus (part of the diencephalon and the most important control center of the autonomic nervous system) regulates both hunger and thirst. When you are dehydrated, the hypothalamus can get things mixed up. This is why you reach for a granola bar rather than a glass of water, although this is exactly what you need at that moment. Make sure to drink plenty of water and when you start to feel hungry, drink some water first before eating anything.

3. You are constantly on social media
Photos of friends’ pizza night on Facebook or Instagram. Recipe boards on Pinterest. But what we are talking about can be summed up best in two words: “FOOD PORN!” A problem our parents didn’t have to deal with when they were young… Through our smartphones, we are presented with a flood of mouthwatering images around the clock. Which is a big problem when you consider that there is scientific evidence showing that the mere sight of food can create feelings of hunger. These images of food lead to increased levels of ghrelin, the “hunger hormone,” in your blood. So just put your cell phone down for once! Is this proving difficult for you? Then make sure to check out photos of delicious AND healthy foods.

4. You are sleeping too little
Sleep deprivation has a big influence on feelings of hunger and what you eat. Too little sleep can lead to reduced levels of the hormone leptin, which is responsible for suppressing hunger. At the same time, inadequate sleep also leads to increased ghrelin, the other “hunger hormone,” which stimulates your appetite. This is one of the reasons why lack of sleep is often associated with weight gain. Doctors recommend getting seven to eight hours of sleep per night.

5. You went a little overboard last night
It might not sound logical, but it’s often true: if you eat huge amounts the night before, you will wake up hungry again the next morning. Would you like to know why? Science doesn’t really have a definitive answer yet. One theory has to do with the relationship between sugar and insulin. In the evening, we often eat way too many simple carbohydrates (white bread, refined-wheat pasta and high-sugar foods). The high level of sugar in the blood causes your pancreas to produce too much insulin. This, in turn, makes you feel hungry, thus perpetuating the cycle.

6. You are getting your period soon
Women probably know this all too well: shortly before your period, you could eat everything you see. Chocolate, ice cream and cake are particularly tempting. During the second half of the cycle, many women’s appetite and energy intake actually do increase. Progesterone levels are particularly high during this time, and many women feel sick or depressed shortly before their period. And it is this feeling of the blues that can then lead to the food cravings associated with premenstrual syndrome, or PMS.

7. You are eating wrong
Not only eating too little makes you hungry, but eating the wrong foods can also lead to hunger pangs. Nowadays, we consume far too many simple carbohydrates, while reducing the amount of fiber, protein and healthy fats we take in. The problem is that these nutrients are precisely the ones your body needs and the ones that keep you feeling full. Make sure to eat a balanced diet and stick to regular meals. This leads us to our next point…

8. You are skipping meals
You have overslept and there is no time for breakfast. You are stressed at work so you skip lunch… By the afternoon, you are so hungry you could eat a horse. It’s no surprise considering you have been cutting out meals. We often don’t notice how hungry we are until we get a second to sit down and hear our stomach growling. There is only one method to avoid this situation: eat regularly! Three main meals and possibly one or two snacks a day is the best way to keep your hunger in check.

9. You are bored
Are you actually hungry, or are you just bored? Many people can’t really tell the difference. Are you hungry for an apple and a handful of nuts? No? Then you’re not really hungry, but just looking for something to keep you busy. Find another way to distract yourself. Try doing some exercise, reading a book or meeting friends.

10. You are taking medication
Certain medications can stimulate appetite and hunger, like anti-depressants, for example. Unfortunately, this is one of the undesired side effects. The cravings go away once you stop taking the medication. However, it’s not so easy if you have to take them for a long time. In this case, it is definitely worth talking to your doctor about this problem. Perhaps you can lower the dosage or switch to a different medication with fewer side effects.

11. You are eating too fast
Does it sometimes seem like you just inhale your lunch? Eating too fast usually leads to a higher energy intake. Your stomach might be full, but it takes your brain longer to register it. This gives you the feeling of still being hungry and so you continue to eat. What you can do about this is to eat slowly and chew thoroughly. Take at least 20 minutes for lunch. This is how long your brain needs to realize you are full.


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Recipe Alert: A Day Of Superfood Recipes

We all know that there are certain foods (called 'superfoods') that are exceptional in their own way! They are nutritionally dense foods that offer us tremendous dietary and healing potential. Superfoods are often incredible sources of protein, vitamins, enzymes, minerals, antioxidants, essential fatty acids and amino acids.  Each superfood has unique nutritional qualities offering us a powerful way to improve our diet, optimising our health and vitality.  I have a series of blog posts entitled 'A-Z of Superfoods' - so please see further information there but today's post provides a whole day of simple superfood recipes.  Easy to prepare and delicious to eat!  Enjoy....


SuperFood Smoothie 
6oz Coconut Milk (or Amasai)
1 cup Blueberries or Raspberries
1 cup Kale or Spinach
2 tsp Flax or Chia seeds
Half tsp Cinnamon
Optional:  Stevia to taste

Superfood Salad 
1 cup Spinach
½ cup blueberries and strawberries
4 oz Salmon or Chicken
¼ sliced cucumber
 ¼ cup sliced almonds
¼ cup sliced orange/yellow/red peppers

Lemon Tahini Dressing
½ cup lemon juice
1/3 cup extra-virgin olive oil
1/3 cup tahini
2 tbsp honey
2 cloves minced garlic
1 tsp sea salt
1 tsp black pepper


Green-Fed Stir-Fry
5 Tbsp coconut Vinegar
1 Tbsp honey
1 Tbsp coconut oil
1 Tbsp minced fresh ginger root
1 Tbsp minced garlic
1 lb. grass-fed beef round steak (cut into thin strips) or Salmon steak if preferred
8 oz. chopped broccoli
1 red bell pepper, sliced
4 oz. mushrooms

First add coconut oil to pan, let heat for 1 minute
Then add in all ingredients
Heat for 8-10 minutes
Serve over brown rice


Chocolate Avocado Mousse
1/2 cup medjool dates, (soak in cold water, 2-3 hours)
1/2 cup maple syrup
1 tsp. vanilla extract
2 cups mashed avocado (about 3 avocados)
3/4 cup organic cocoa or carob powder
1/2 cup water

Recipe Source -  Dr. Josh Axe

Do You Have to Be Antisocial to Lose Weight?

We all know how tough it is trying to lose weight, or even maintain weight, with the type of hectic social schedules that most people (certainly those with a busy job and friends!) are faced with.  It's impossible! That dream of a healthy lifestyle goes out the window and overeating, too much drinking and weight gain slowly slip back into your life.  Ever tried mindful eating?  Read on for some guidance on how this can help in the battle against the bulge!

When it comes to weight loss, friends and restaurants can lead to overeating. Do you have to choose between keeping the pounds off and hanging out with friends?

Picture your last meal at a restaurant with friends.

Plates loaded with delicious food.

People laughing and telling stories.

Wine glasses filled and refilled over the course of the meal.

A good time, right?

Sure. But researchers say there’s a downside to all that social revelry, especially if you are trying to lose weight, or even just keep off the pounds.

New research has found that the urge to overeat is strongest when you are dining with others in social situations, especially when out at a restaurant.

“The biggest source of temptation is when people are in restaurants and they’re with other people. In particular, being with others who are eating is a huge trigger,” Lora Burke, PhD, MPH, the study’s lead author, and a professor of nursing at the University of Pittsburgh, told Healthline.

But it’s not just your friends who can lead your diet astray.  People can feel food temptation “even if they’re alone but are in sight of people who are eating,” said Burke.

Increasing Temptation

In the year-long study, researchers used a smartphone app to follow 150 people enrolled in a weight loss program.

The app asked people to check in up to five times a day, reporting whether they were tempted to stray from their eating plan, or if they actually did.

At the same time, they reported where they were, who they were with, and their mood.

Throughout the day they also reported whenever they ate — or thought about eating — foods or portion sizes that didn’t fit their plan.

And they weighed themselves every day on a digital scale that sent data to the researchers automatically.

This use of technology in the study allowed researchers to capture information in real time, rather than relying on people to remember details later.
“We assessed them in the moment,” said Burke. “They’re in their natural environment — wherever they are — and they let us know what they’re doing, rather than relying on recall.”
The amount of data provided some hints at how people react to food temptations in different situations.

People were more tempted when they were in the presence of other people eating, compared with eating alone — even if they were sitting near strangers.
They also reported more food temptations when they were at a restaurant or bar, rather than at home or work.  And they were less likely to be tempted when eating in their car or at another person’s house.  Not every meal with friends at a restaurant leads down the path of temptation.

But the study found out that when people were tempted at a restaurant and were around others who were eating, “at least 60 percent of the time they will go on and eat something that they really weren’t planning for,” Burke said.

The chance of giving in to temptation at work or in the car was about 40 percent and 30 percent, respectively.

The study was presented at a recent meeting of the American Heart Association.

Mindful Eating

So is locking yourself in your house with a bowl of salad and ignoring your friends’ text messages your best option?

Not quite.

Even though eating at a restaurant with friends can be a high-risk situation, friends can actually help you stick to your weight loss plan.
Other research found that people who received more social support were better able to keep the weight off. As were people who enrolled in a weight loss program with friends.

Plus, the new study found that even though people experienced fewer food temptations when they were at home, they still gave into them about half of the time. Even when they were alone.

So food temptation lies in wait in many places. As do distractions — which some think may be behind our overeating.

“People often overeat when they’re distracted — social situations can be distracting, of course,” Dan Zigmond, author of “Buddha’s Diet: The Ancient Art of Losing Weight Without Losing Your Mind,” told Healthline. “But sitting alone at your desk at work can be hugely distracting, as well. And there’s lots of evidence that people make bad choices in that situation, too.”

You can counteract the effect of these distractions by being more mindful while you eat.

This technique has been applied in successful weight loss programs. But its roots extend even further back.

“Part of the theme of our book is to carry forward the teachings that Buddha presented so many years ago. Those really all boil down to just paying attention,” said Zigmond. “To try to ensure that you’re always paying some attention to what you’re eating, no matter where you’re doing it, when you’re doing it, or with whom.”

Zigmond said that this works even in groups, as seen with Buddhist monks who eat their meals communally, and mindfully.

Mindful eating mind might mean something as simple as pausing for a moment before starting to eat. Or paying attention to each bite of food. Or talking about the food with your friends.
In the end, this can improve the dining experience for everyone, without leaving you feeling guilty afterward for overeating.

“I don’t think meals out with friends have to be bad for our health or our weight,” said Zigmond. “But we have to combine them with a certain amount of attention and mindfulness.”


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Healthy Homemade Breakfast Cereal With Walnuts, Oats and Apricots

My post last week - The Top 10 Healthiest Foods for Breakfast Ever - was a popular one so I thought I'd provide another healthy breakfast related recipe to try.  It is my favourite meal of the day and finding a good one, that fills you up and provides you with good solid nutrition is always a bonus! I hope you enjoy this recipe as much as I enjoyed it, there's a good healthy dose of fibre and the flavours are perfect for getting your day started right.

Ingredients  - makes approx 9 cups

2 cups oats
1 cup spelt flakes
1 cup barley flakes
1 cup wheat berries
1 cup dried apricots chopped
1 cup dried dates chopped
2 cups walnuts roughly chopped





Instructions

Combine oats, spelt flakes, barley flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325°F / 160°C oven, stirring often, until grains and walnuts are fragrant and golden, about 5 to 7 minutes. Remove from oven and let cool completely.

Combine cooled grain ingredients with walnuts, apricots and dates. Store in an airtight container for up to one month.

Serving Suggestions

1) Overnight Oats:
Place 1/2 cup (125 ml) of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning. Serve with fresh berries and plain yogurt.

2) Warm:
Warm through in a microwave if desired. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.

Recipe adapted from here

The Top 10 Healthiest Foods for Breakfast Ever

Breakfast really is my favourite meal of the day and I aim to make it as healthy as possible to give me the best start - ready to tackle whatever the day throws at me!   Read on for some healthy breakfast tips and indulge yourself in the morning.... 

The whole "breakfast is the most important meal of the day" saying is cliché for a reason: because it's true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast.

Steel-Cut Oatmeal 

A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.

"A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness," adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. "It's also very rich in antioxidants to help protect heart health and reduce blood pressure." As if all that weren't enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.

Eggs

How do you like your eggs? Scrambled? Poached? Sunny-side up? It doesn't matter. They're all great. Every egg provides about 6 grams of muscle-building, fat-quashing protein. (Did you know that eggs are the number-one bioavailable source of protein, meaning that your body can absorb and use protein from eggs more easily than it can protein from any other food? Boom!)

Meanwhile, egg yolks are one of nature's best sources of choline, a nutrient that is vital to brain and liver health and is typically contained in prenatal vitamins because it is so important to neurological development, says White. In case you're still leery of yolks, don't be. Research published last year in the American Heart Journal shows that eating as many as three eggs per day doesn't have any effect on heart health, even in people with existing coronary artery disease.

Berries

Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won't spike your blood sugar and insulin levels like that glass of OJ will. "A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less.

Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.

Cottage Cheese 
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.

Greek Yogurt
Greek yogurt is another protein-rich option that pairs perfectly with several other foods on this list: berries, nut butter, even eggs (your scrambled eggs just got so much creamier). It's an obvious breakfast choice for its bone-protecting calcium and immunity-bolstering probiotics, explains Kimberly Gomer, M.S., R.D., L.D.N., nutrition director at the Pritikin Longevity Center + Spa in Florida. But it has a slew of other health benefits such as keeping your digestive system running smoothly, helping you feel full longer, and giving you a low-fat choice that doesn't sacrifice other nutrients.

Nut Butter

"This is a quick and easy option for when you don't have a lot of time," says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer, according to a 30-year-long New England Journal of Medicine study. (Did you know you can make your own nut butter at home?)


Avocado

All hail, avocado toast! These green goddesses have it all—omega-3s, protein, fiber (half an avocado contains a quarter of your recommended value for the day), vitamin E, and more potassium than you'll find in a banana, says White. Those nutrients come with a big payoff: New research published in the Journal of Clinical Lipidology found that eating one to one and a half avocados per day (in place of other foods high in saturated fat) significantly reduced levels of total cholesterol, LDL cholesterol, and triglycerides.



Sprouted-Grain Bread
This is the perfect bread to feed your avocado-toast habit, says Gomer. Baked goods made from sprouted grains—meaning they have been allowed to germinate—actually have a lower impact on blood sugar levels compared to other whole-grain bread with the same amount of carbs, according to research published in the Journal of Nutrition and Metabolism. Plus, researchers found they triggered a greater post-toast increase in GLP-1, a powerful satiety hormone that's linked to maintaining a healthy weight.

Flaxseed

"These little seeds reduce blood sugar levels, improve insulin sensitivity, and have been found to protect against breast cancer," says White. Research published in the International Journal of Cancer suggests that the compounds contained in flaxseed may be behind the seeds' protective effect. Use these little guys as a staple breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.

Coffee
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer's Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer's disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.


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Exactly When You Should Eat Each Meal If You're Trying To Lose Weight

Consider this the ultimate science-backed meal schedule.

At this point, you know that eating healthy, balanced meals and snacks all day, every day is clutch for losing weight. But if your eating schedule is kind of screwy, dropping pounds can still be a struggle. And that's frustrating AF.

A recent study from Harvard University suggests that, no matter how healthy you eat, if your mealtimes don’t jive with your circadian rhythms your blood sugar levels can jump 18 percent higher than normal—which can ramp up levels of the fat-storing hormone insulin. No bueno.

So when should you eat each meal and snack if you're trying to lose weight? We combed through the research to give you a meal-by-meal rundown of how to pencil in your eats.

Here's your plan of attack.

While the research on whether eating breakfast spurs weight loss is mixed, data from the National Weight Control Registry makes a pretty strong case for the first meal of the day. According to the database, nearly 80 percent of people who have successfully lost 30 pounds or more and kept it off reported eating breakfast every single day like clockwork.

In terms of timing the all-important morning meal, a 2015 Obesity study found that consuming a high-protein breakfast between 6:00 a.m. and 9:45 a.m. was linked to a reduced the risk of body fat gain and less hunger throughout the day, compared to those who waited to eat until after 10 a.m.

“I always suggest eating a healthy breakfast within one hour upon waking,” says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics. After all, the longer you put off your morning meal, the longer you go without the hunger-squashing effects of protein, fat, and fiber. (Start working towards your weight loss goals with Women's Health's Look Better Naked DVD.)

Plus, since you wake up in the morning in a fasted state, topping off your glycogen stores with healthy carbs like unsweetened oatmeal will energize you, says White. That way, you'll be more active during the first half of the day, he says.

While a morning snack is certainly not mandatory, especially if your breakfast is really heavy or you don't eat until 9:45 a.m., it’s important to remember that your body takes between two and four hours to digest and absorb the food you eat, White says. After that, you’re fasting.

Sticking to that window of time between breakfast and your snack will help you keep your energy levels topped off and prevent a dip in your blood sugar, he says. And that will keep your from going HAM at lunch. If you're looking for healthy snack options, research presented at the 2013 Institute of Food Technologists annual meeting found that dieters who ate a handful of almonds for a mid-morning snack wound up eating fewer calories over the course of the day.

Still, it’s important to only eat a mid-morning snack when you’re legit hungry, says registered dietitian Betsy Opyt. Otherwise, you could wind up overdoing your calorie intake.

A 2016 study in The American Journal of Clinical Nutrition followed roughly 1,300 dieters over the course of 28 weeks and found that people who ate earlier lunches had more success dropping pounds. While this was only the case in people with a specific genotype (and most of us aren’t getting tested for it), the finding’s in line with a previous study, published in the International Journal of Obesity. In that study, dieters lost about 25 percent less weight if they ate the bulk of their calories after 3 p.m.

Like your mid-morning snack, an afternoon snack two to four hours after lunch keeps your blood sugar levels stable and prevents overeating at dinnertime, says White.
Also, in one University of Illinois at Chicago study of overweight women, those who snacked in the afternoon tended to eat significantly more fruits and vegetables throughout the course of the day compared to non-afternoon snackers. And that bodes well for your weight-loss efforts, as 2015 research out of Harvard Medical School shows that increased fruits and veggie intake is tightly linked with healthier weights.

In one Brigham Young University study, researchers asked 29 men to cut themselves off from the kitchen at 7 p.m. for two weeks and then eat whenever they wanted to for another two weeks. The study authors found that the guys ended up eating 244 fewer calories each day when they stopped eating after the cutoff. White says these results are probably caused by the fact that people often snack after dinner, not because the guys ate dinner any earlier.

Another recent study found that when people who usually ate a third of their calories between 6 p.m. and midnight switched to a schedule where they stopped eating between 7 p.m. and 9 a.m., they lost weight and slept better. Again, it's not so much the time they ate dinner that mattered as much as eliminating post-dinner snacking. (So if you have to eat at 8 p.m., don't freak, just make sure you're not still making trips to the fridge after.)

The bottom line: This timeline might help make your weight-loss journey easier, but if you don't hit these deadlines every day, you're not doomed. "The most important thing is that you are eating a healthy diet rich in fruits, vegetables, and other whole, nutrient-rich foods—and that you're listening to your hunger cues," White says. "You should be eating when you are hungry, but not ravenous, and you should be stopping when you are satisfied, but not completely full or still hungry."


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Cost of Eating Healthy vs. Unhealthy Part 1

Weight loss (or the attempt) is a funny thing. There are a million reasons why you should lose the weight, compounded by a million and one excuses as to why you can’t. And one of those chief “excuses” is money…or the cost of being healthy.

It is a common belief that it costs more money to be healthy. Organic, natural foods clearly cost more, so if you want to live a healthy lifestyle, you better have a healthy bank account. I was a believer in this. I thought we spent quite a bit of money being healthy (prior to the journey). But Drew’s journey gave me the opportunity to test my own theory, because I’d get to experience both sides of the equation.

In this two-part blog post, we get to compare the cost of being unhealthy with the cost of being healthy, along with some tips on how to stretch the savings even more.

This is a blog post I’ve been preparing and actually excited to write for months now. I must admit as well that I had my preconceived notions of how things would look and I am really surprised at the outcome (this is one of the only times I will openly admit that “I was wrong! Don’t tell my husband though)!

When Drew decided to start this journey and become unhealthy one of the many things that ran into my mind was the budget (which I oversee). I was certain we would save pounds (pardon the pun) of money eating unhealthy and in a weird way was excited to put some extra cash into savings. So I sat down and spent a couple hours charting the amount we spent per month during his Fit2Fat stage and then I started again November 5th to keep track of our expenses for food (groceries and eating out).

I realize this post will be a bit controversial. There are a TON of variables to consider here when comparing costs:

• Where someone shops / The brand someone uses / The type of unhealthy or healthy food someone eats / and so on…

That being said, the figures I’m posting are based on my husband and me. We shopped at the same grocery store during his Fit2Fat stage as we do now in the Fat2Fit stage. For our family this is how it broke down.

In June 2011 we spent $522 that month on groceries (which is also about the average we spent every month. Some months we spent a bit more, some a bit less). We (and I’d like to point out by “we” I really mean DREW on this one) spent a whopping $219 on Fast Food/Eating Out. This gives us a total of $741 spent on Food in June 2011. Wow. I was shocked! I must admit I was surprised how much we actually spent on groceries and then of course, floored, at the costs of eating away from home. Drew would often be too lazy to make something in this part of the journey and since fast food seems so affordable, he didn’t think twice spending $5 here and there…man did it add up! Guess I should’ve crunched the numbers a lot sooner and told him to cut back! Now that isn’t only fast food, it is also eating out at restaurants that gave us that figure. He wanted to eat out in general more often in this stage and each time getting a soda and a dessert easily increases the bill when at a restaurant!

Here is a look at one of the week’s grocery bill showing what I bought and the cost during this stage of the journey:

1 bag of hamburger buns= $1.25 / 1 large container of Beef Patties= $7.98 / 2 boxes of Frozen Corndogs (@ $5.48 each) = $10.96 / 1 bag of sugar= $2.78 / 2 boxes Macaroni and Cheese (@ $1.50 each) = $3.00 / 1 container of shortening= $3.58 / 1 jar of peanut butter= $2.77 / 1 small crown of broccoli = $.66 / 2 zucchinis= $1.49 / 1 red pepper= $1.78 / 1 container meat marinade= $2.00 / 1 bag of string cheese= $3.46 / 2 cans of turkey chili (@$.92 each) = @1.84 / 2 containers of vanilla soy milk (@$3.28 each) = $6.56 / 2 bags of Doritos (@ $2.50 each) =$5.00 / 1 bag of Tostitos= $2.98 / 1lb Turkey= $2.18 / 1 jar salsa= $1.98 / 2 bags of Cinnamon Toast Crunch (@$4.78 each) = $9.56 / 2 cans of spaghetti sauce (@ $.98 each) = $1.96 / 2 boxes of pasta (@.1.12 each) = $2.24 / 3 ramen noodle packets (@$.28 each) = $.84 / 1 can of cooking spray= $1.82 / 2 2 liters of Mt. Dew (@$1.25 each) = $2.50 / 1 2 liter of Coke=$1.25 / 10 plastic bottles of soda (20 oz. size to take on the go) (@$.89 each) = $8.90 / 1 bunch of bananas= $1.25 / 1 watermelon=$3.88 / 1 cake mix in a box= $1.88 / 2 loaves of white bread (@$1.00 each) = $2.00 / 2 cans of an Energy Drink (@$1.00 each) = $2.00 / 1 container Swiss cake rolls= $1.00 / 1 box of protein bars= $5.48 / 1 container chicken breast= $5.98 / 1 container of butter= $2.24 / 1 stick of cream cheese=$1.72 / 1 bag of almonds= $5.98 / 1 package salad=$2.98 / 1 jar of nutella= $3.28:

Total=$130.99 
(Again, this is for one week of groceries during the Fit2Fat stage for our family)
Some weeks I spent a little more, some a little less but the total for a month as mentioned was $522.

Recap June 2011:

• $522 on Groceries +  $219 on Fast Food/Eating Out = Total $741 on Food

Now to the fun part. I already knew approximately how much I spent per month on groceries during the fit stage since this was the “norm” for our family before the journey and I budgeted accordingly. What I did to break it down and be more specific is I took this past week’s grocery list that we had created (WEEK 7) and I went down and priced out each item. Again, based on the brand and where you shop your prices will probably vary:

2 boxes of Protein Bars= $5.78 x 2= $11.56 / 1 container Peanut Butter= $3.26 / 1 packet Celery Sticks= $1.98 / 1 container of Strawberries= $2.98 / 6 pepper (4 yellow & red@ $1.67 each and 2 @ .67 each)= $8.02 / 1 bag carrots= $1.48 / 9 bananas= $2.35 / 1 Package Fajita Meat = $5.88 / Chicken Breast $2.99 per lb x 5 lbs= $14.95 / 1 container Egg Whites= $4.74 / 2 containers of Unsweetened Almond Milk= $3.18 each= $6.36 / 1 container of cashews= $5.74 / 1 package naturally sweetened lemonade packets= $2.78 / 1 package almonds= $5.98 / 2 bags of green beans= $2.44 / 4 onions= $2.40 / 1 container spinach= $3.98 / 1 container mixed green salad= $3.98 / 1 large container mushrooms= $1.78 / 1 head of Cauliflower= $2.12 / 2 avocadoes= $1.48 / 1 dozen eggs= $1.98 / 1 lb fresh turkey lunch meat at the deli= $5.98 / 1 container Raspberries= $2.48 / 1 container of Blueberries= $2.98 / 1 zucchini= $.56 / 4 apples= $2.35 / 1 bunch of asparagus= $2.98 / 2 grapefruit= $.96 / 1 bunch of cilantro= $.44 /  2 bags of Salmon Filets (each bag has 4 pieces for a total of 8 pieces)= $9.88 / 1 container Mayo w/ Olive Oil= $2.50 / 1 container of Sea Salt= $.98 / 1 Low Fat/Calorie Salad Dressing= $1.98 /  1 Jar of Salsa= $1.98 / 1 container spicy seasoning= $2.28 /
1 clover of garlic= $.99 / 1 Package Beef Jerky= $5.98 /  1 zero calorie butter spray= $2.28 / 1 loaf wheat bread= $3.98 / 1 package low-carb tortillas= $3.08 / 1 can of cooking spray= $1.98 / 2 cans of tuna= $1.96 / 1 container Greek Yogurt= $1.98:

Total= $158.78

X 4 (weeks in a month)= $635

So using the above list we spent about $635 on groceries eating healthy in a month’s time. This is actually a bit high because many of the items we don’t buy every week such as seasonings, condiments (like mayo), etc. But I feel comfortable saying about $635 for my family on a monthly basis eating healthy.

During this time period, we spent approximately $20 a week on eating out. This is mostly because during Drew’s fit stage he packs his lunch in a mini cooler when he goes up to Idaho to work instead of stopping at a fast food place. This saves us money. Total spent on eating out for us was $80. So the total amount we spent on food was $715. Wow- less than in June?!! I was shocked.

Recap November 20th-December 20th 2011:

• $635 on Groceries + $80 on Eating Out = Total $715 on Food

I will do a follow up blog tomorrow to outline a few more expenses during the overweight stage aside from food, and also to be fair a few extra expenses we have when healthy that we don’t have being unhealthy. Along with this, I’ll list some tips to keep your grocery bill down and help those to eat healthy even on a tighter budget.

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