Skip Arugula and Eat Well on a Budget

1. Meatless Mondays. Skip meat once a week for your health and the environment. For those of you who worry about missing your favorite meat flavor, don't worry because there are plenty of tasty substitutes, such as Tofurkey!

2. Incorporate more fruit and vegetables into your diet. This can be as simple as adding sliced fruit to your cereal, mixing some veggies into your eggs and adding some tasty veggies to your pasta sauce. There's lots of fantastic, easy recipes.

3. Skip calorie drinks and go for the true zero calorie, free beverage -- tap water! If you're concerned about your water quality, invest in a water filter. And, you won't forget to drink if you invest in a sturdy, reusable water bottle.

4. Plant an herb garden. Whether you live in an apartment (like me) or a McMansion, you can easily grow some scrumptious herbs in a window. Pluck some sprigs to add some zest to your meals.

5. Eat dinner with others. Turn off the TV and your phone and sit down to one meal a week with friends and family. You'll be a lot more relaxed and will experience what a meal truly should be -- not a time to inhale calories on the run but an opportunity to savor a delicious meal with others.

6. Walk! I live in Los Angeles, so who am I to advocate for walking? However, there are ways you can add a few extra steps into your day. Walk at lunch with co-workers or listen to your iPod. Take the stairs, park further away from your office or walk to the next bus stop. Adding just a bit more exercise to your routine will help you burn calories.

7. Need a dessert? Don't be so strict that you never allow yourself a treat occasionally. And, if you do eat a dessert in January, get a small scoop of Yes, Pecan! by Ben and Jerry's Ice Cream. Sales of this flavor will support Common Cause, a national organization devoted to government accountability and election reform.

8. Use a smaller plate or bowl. Studies show that people tend to eat the portion size they're given. So, rather than using a huge plate, opt for a small one. It will force you to eat less and get up more frequently for second helpings.

9. Eating out? Skip high calorie foods such as those that are fried, have lots of sugar or are laden with fat. Instead, enjoy healthier fare such as non-cream soups, salads (but beware of salad dressing) and dishes with lots of vegetables.

10. Keep a food diary. Studies show that writing what you eat helps people lose weight.

11. Become an advocate! Add your voice to organizations fighting for clean tap water, non-Genetically Modified foods, safe food systems and better access to fresh, affordable produce for all. Some of my favorites (we're working with them on our film, Food, Inc.) include Center for Food Safety, Center for Science in the Public Interest and Organic Consumers Association.

This post of Sarah's Social Action Snapshot originally appeared on Takepart.com

Comments

[QueenCeleste]

Really good ideas. I especially like the notion of not depriving oneself of dessert! Each day I have a square or two of dark chocolate with a handful walnuts. Delicious. I try to keep the more luscious desserts to a minimum, but by having a little treat every day I don't crave more dangerous temptations. Well, not quite as much!

As for Meatless Mondays (great suggestion), for me the best reason for not eating meat is the animal suffering. Maybe some will even opt for a "Steakless Sunday" or "Turkey-free Tuesday?"

[Sarah Newman - Huffpost Blogger]

Yes, good chocolate is always a pleasure that you should enjoy without any guilt.

[gitmar]

Ty for the recipe link. Very helpful.

[mariandc]

Thanks for all of the tips. I have been losing weight but appreciate some other ideas. It sounds good for the environment too!

[mykasoda]

I only eat meat twice a week, and I love soy proteins, gluten, etc. etc. but TOFURKEY IS TERRIBLE! :)

[Sarah Newman - Huffpost Blogger]

Tofurkey might not be for everyone! But, there are a lot of great meat alternatives for vegetarians.

[PoliticalEnnui]

When I left the Catholic Church nearly 20 years ago, I swore I would never follow such a bizarre set of arbitrary rules again. Then I started exploring other faiths and their arbitrary rules. Long story short, I became fascinated with practices that reinforced self-discipline in ways that were ultimately healthy.

The result: this former Catholic now practices "Meatless Fridays" all year round and "Meatless Lent" as part of my annual New Year's resolution to lose weight. It works, and when it's over, that occasional cheeseburger is so much more special than any of the 2-4 per week I used to eat. Mindful eating.

Plus, I feel like I'm keeping a cultural heritage alive without betraying what I truly believe.

[Sarah Newman - Huffpost Blogger]

very interesting=-thanks for sharing your story.

[mommadona]

Why would you skip arugula?

Grow it! It's just a fancy form of lettuce, and quite tasty on a sandwich or in a salad grown from your own garden.

Eat COMPLETE protein combinations:

Rice and Beans = complete protein.

http://www.goaskalice.columbia.edu/2467.html

Get a bread machine and make your own bread.
YOU pick the ingredients....much healthier choices at less than $1 a loaf.

[Sarah Newman - Huffpost Blogger]

great idea! it was a bit of a joke since Obama spoke about how expensive it is. however, it's delicious and nutritious and probably easy to grow!