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Healthier Lifestyle Tips

Healthy Lifestyle Series: eMeals!

Hello again, savvy savers! Today I wanted to post again about on of the diet strategies I have implemented into my new diet and healthier lifestyle, eMeals! The folks at eMeals have graciously allowed me to partake in a free one-years subscription of their service, and I will be including these meal options into my current healthy lifestyle strategy, and I also wanted to bring you, my readers, information on their services as well!

Here is an interview-style feature of eMeals.com:

Emeals

eMeals, was founded by Jane DeLaney & Jenny Cochran in 2003. Both Jane and Jenny are  typically very busy moms! Jane was frazzled over trying to pull off dinner for the family week after week. Her meal plans were scribbled on napkins and lost in her purse. So she went to work creating a better way to make meals happen. Jane recruited Jenny, a fabulous cook, and her sister to help her with the everyday operations of the company. Working with a talented team of meal planners, they developed eMeals to feed their families and preserve their sanity. Hundreds of thousands of partnerships, friendships, and business relationships later, Jane and Jenny built a way to make moms’ lives easier, by bringing manageability back to America’s dinner table.

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What is eMeals?

eMeals is an email based service, which offers over 50 weekly meal plans based on a user’s preferred food style, family size, and grocery store. Food styles, or prepared eating habits, include classic meals, clean eating, paleo, simple gourmet, low fat, low carb portion control, natural and organic, vegetarian, gluten-free, slow cooker, and our new 500 calorie plans. eMeals also  provide 7 simple to follow recipes with corresponding grocery lists each week. Meal plans are tied to the weekly sales and seasonal specials at selected grocery store chains. The result is our mass following of loyal customers who save time, money, and their sanity while providing delicious and healthy home cooked meals for their families.

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Can you really save money by using eMeals?

The average eMeals customer says they save around $1,000/year on groceries, and that doesn’t even include all the time they save. And we all know time is money! Over 50% eMeals subscribers have a targeted weekly budget for their grocery spending.  As well, keeping this in mind, eMeals structures meal plans around seasonal specials and in the case of specific stores such as ALDI, Kroger, Publix, Ralphs, Safeway, Target, Walmart, and Whole Foods!

emeals-classic-meal-plan

Does eMeals have any new promotions?

We just released our new 500 calorie plans, a new Publix Portion Control Meal Plan, as well as a new COSTCO Meal Plan. We are always looking to expand our meal plans to what our community tells us they need! We are happy to offer The Lady Prefers To Save readers 15% off with the coupon code DINNER15.

Are you involved in any charity work?

For five years, eMeals has been one of the largest funding sources for the Haiti Nutrition Project which is a program that curtails and reverses severe malnutrition within infants and children in Haiti. This program distributes Medika Mamba, which is a Haitian term for “peanut butter medicine,” a daily food supplement that provides complete nourishment needed for the growth and health of young Haitian children.

What should new customers know about your company?

We are a company based on the ideals of having dinner together as a family. That is such a valuable gift you can give to your children, your spouse, and anyone else that joins you at your table. We want to make it easier to facilitate dinner together as a family where connections and memories are made.

How can your customers get the most out of eMeals?

Sporadic grocery spending and multiple trips to the store is money down the drain. Having a plan, period, is what saves people the most money and controls spending. Having a consistent plan at your fingertips, ready to be shopped at a moments notice is GOLD. In comes eMeals. Forgetting to bring your list to the store is also money down the drain. Eliminating that problem is gold too. In comes the companion eMeals app. Your list is always on your phone – ready when you are.

Useful tips:

1) Determine how many meals you need for the week. There are seven meals on each week’s menu.

2) The app can skip any of the meals you choose to not cook and it will automatically delete those items from the grocery list.

3) Shop your stockpile first and delete items you may already have from the grocery list

4) Be sure to purchase the pantry staples that you may not have that are required for the meals you choose to cook.

5) Stick to the list!

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We also have not only dinner plans, but breakfast, lunch and dessert to help you get all your meals planned out with minimal effort. Use this tool to your advantage!

Is there anything else that you would like for The Lady Prefers To Save readers to know about eMeals?

eMeals is always adding more plans to meet the growing eating lifestyles that emerge. Paleo and Clean Eating are examples of that and happen to be two of our most popular plans! We would love to have The Lady Prefers To Save’s readers sign up for eMeals with the discount code DINNER15 for 15% off.

Here’s to the Journey!

In accordance with FTC Guidelines: I hereby disclose that I received complimentary products from the company being reviewed above, in exchange for my honest opinion and review of my experience.  I was not compensated for this review, but received a free membership. All opinions in the post are 100% my own. Individual results or experiences may vary. Please consult your physician, dietitian, or diabetes specialist before starting any diet. You can obtain more details information about the company, its products, and policies by visiting their respective websites, which will be linked above.

Perfectly Portioned Meal Control!

 

eating_budget

Hello again, savvy savers! Today I am starting another new blog series, Battle Of The Bulge, Budget-Style! I will be focusing on ways to live a healthier, more active lifestyle while be able to afford clean, organic, obtainable foods! I believe this series can be worthwhile for many, who like myself, wish to get more in shape, not through crash-dieting but by small attainable lifestyle changes!  All of the changes I propose will be free or affordable, and most meals and plans will contain couponed savings or deals! Fads are fancy, but coupons are a commitment! With that said, here is where I am currently: I have a family history of high blood pressure, diabetes, and cancer. I am looking to lose 60lbs., find affordable non-gym membership options for working out, and change the way I consume food; this includes meals, snacks, and splurges!

Today I am 31 years young, I am 5’6”, and weigh 201 lbs; I am down three pounds since last week. I walk my dogs but beyond this am not terribly active. My lifestyle causes sedentary behaviors; I work-from-home, blog, run two internet businesses, and perform advocacy work online as well. I am an internet-based excuser! Today this changes! Spring has sprung, and so shall I! I have taken up yoga, and have started working out with a pedometer on as well!

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For my fourth post, I wanted to discuss a new measure I have implemented to help in my food portion control, measuring cups. This may sound very rudimentary, but I have found this very effective. I use a 1 and 2 cup pyrex measuring glass to measure out the portions of food I eat each meal at home. I purchased my cups, for free, on Amazon.com using survey-derived gift cards, but similar versions are available at the Dollar Tree.

Here is a guide I use in doing so:

1) Foods that should be served in 1 cup servings: Raw vegetables, cooked or raw fruit,

2)  Food that should be served in 1/4 cup servings: Cooked vegetables, Dried Fruit, Waffles,

3) Foods that should be eaten in 1/2 cup servings: Whole Fruit, Canned Chicken or Tuna, Prepared Salads, Meats, Poultry, Eggs.

4) Foods that should be eaten in 2/3 cup servings: Fruit Juice, Yogurt, Milk, Potatoes, Cereal,

5) Foods that should be eaten in 1/8 cup servings: Cheese, Bread, Pretzels, Potato Chips,

6) Foods that should be eaten in 1/3 cup servings: Rice, Couscous, Quinoa, Cooked Pasta,

7) Foods that should be eaten in 1 teaspoon servings: Oil, Butter, and Spreads.

8) Foods that should be eaten in 1 tablespoon servings: Nuts.

Here’s to the Journey!

Battle Of The Bulge, Budget-Style!

 

eating_budget

Hello again, savvy savers! Today I am starting another new blog series, Battle Of The Bulge, Budget-Style! I will be focusing on ways to live a healthier, more active lifestyle while be able to afford clean, organic, obtainable foods! I believe this series can be worthwhile for many, who like myself, wish to get more in shape, not through crash-dieting but by small attainable lifestyle changes!  All of the changes I propose will be free or affordable, and most meals and plans will contain couponed savings or deals! Fads are fancy, but coupons are a commitment! With that said, here is where I am currently: I have a family history of high blood pressure, diabetes, and cancer. I am looking to lose 60lbs., find affordable non-gym membership options for working out, and change the way I consume food; this includes meals, snacks, and splurges!

Today I am 31 years young, I am 5’6”, and weigh 210lbs; I walk my dogs but beyond this am not terribly active. My lifestyle causes sedentary behaviors; I work-from-home, blog, run two internet businesses, and perform advocacy work online as well. I am an internet-based excuser! Today this changes! Spring has sprung, and so shall I!

For my first post, I wanted to point out four healthy food options I will be focusing on in the coming months, all of which can help bulk meals and snacks, are readily inexpensive when paired with coupons, and (for today’s list) can all be found at your local Dollar Tree!

1. Brown Rice:

Great for: Side dishes, rice salads, fried rice, casseroles, soups, and stews.

What’s a serving? 1/4 cup dry rice.
Price per serving: 18 cents. A 1-pound bag costs about $1.75 and contains 10 servings.
Nutrition info per serving: 170 calories, 2 grams fiber, and 4 grams protein.
Cost: $1.00 for 10 servings!

2. Whole-Wheat or Multigrain Pasta:

Great for: Hot and cold pasta dishes.

What’s a serving? 2 ounces of dried pasta. A serving for most people translates into about 2 ounces of dried pasta, which means you get about 7 servings in the typical box or bag of dried pasta.
Price per serving? About 24 cents. You can get a 13- to 16-ounce box or bag of store-brand dried pasta for about $1.69.
Nutrition info per serving: About 200 calories, 7 grams protein, and 6 grams fiber.
Cost: $1.00 for 6 servings!

3. 100% Whole-Wheat Bread:

Great for: Hot and cold sandwiches, bread stuffing, bread pudding, and breakfast strata.
What’s a serving? 2 slices. Labels usually list a serving as 1 slice of bread (about 28 grams per slice), but for our purposes, we’ll use the amount you’d use to make a sandwich.
Price per serving: About 18 cents. You can get a 22-ounce loaf of store-brand whole-wheat bread for about $1.99 (on sale). Each loaf has about 22 slices, or 11 servings of 2 slices each.
Nutrition info per serving (2 slices): About 120 calories, 6 grams protein, and 3 grams fiber.
Cost: Nature’s Own Bread and Rolls, $1.00 for 10 serving of bread!

4. Nonfat Greek Yogurt:

Great for: A quick snack, parfaits made with fruit and granola, and smoothies.

What’s a serving? Most individual servings come in 6-ounce or 8-ounce containers. You can save money by buying a larger container of Greek yogurt and then taking your 6- or 8-ounce portion from it.
Price per serving: Individual servings (6- to 8-ounce containers) cost about 89 cents each and sometimes less when found on sale.
Nutrition info per serving (for a 6-ounce serving of honey vanilla): 150 calories, 0 grams fiber, and 14 grams protein.
Cost: $1.00 for 2 servings; cheaper options are obviously available at Walmart, Target, and Sam’s Club.

Here’s to the Journey!

Free At-Home Back Pain Treatments!

 

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Back pain is the worst. Whether the pain strikes in your upper back, middle or lower back, somehow it often feels like your whole body aches. For this weeks, Relaxation and Rejuvenation Sundays, I want to discuss ways to give yourself self-massage, through free, economical strategies targeted towards eliminating everyday back pains and strains!

 

1. Break out the tennis balls:

While you may not think “tennis ball!” when you’re seeking relief from back pain, believe it or not, simply rolling a tennis ball up and down along your back can bring the same relief as a deep-tissue massage; try standing against a wall and bending your legs to roll the tennis ball up and down, or you can do the same by lying on the floor and using your feet to help you roll up and down.

2. Apply a magnet:

Magnet therapy is a still-emerging field of scientific study, but there’s some tangible evidence that magnetic fields, such as a standard “heavy duty” refrigerator magnet, applied with band-aids, can deliver results; please note, patients with pacemakers and insulin pumps should not try this tip..

3. Talk it out:

If your back pain has occurred during a challenging time in your life, talking to someone—a spouse, a close friend, a mentor, or someone else you trust who cares about you, can help bring back pain relief.

4. Boost endorphin production:

You can try light aerobic exercise, such as swimming, even laughter, and certain foods such as dark chocolate, walnuts, candied dark cherries, bananas and salmon, can help produce endorphins and ease back pain.

5. Skip the brace:

Finally, physicians and naturopaths all agree—when it comes to easing back pain, back braces can do more harm than good. The reason is simple. The more blood flow there is to the injured area, the faster healing will occur. Blood flow is facilitated by activity. Back braces immobilize the injured area and keep you from engaging in the types of movement that can actually speed healing.

Enjoy the heal!

Why I’m Incorporating A Pedometer In My Healthy Lifestyle!

 

eating_budget

Hello again, savvy savers! Today I am starting another new blog series, Battle Of The Bulge, Budget-Style! I will be focusing on ways to live a healthier, more active lifestyle while be able to afford clean, organic, obtainable foods! I believe this series can be worthwhile for many, who like myself, wish to get more in shape, not through crash-dieting but by small attainable lifestyle changes! All of the changes I propose will be free or affordable, and most meals and plans will contain couponed savings or deals! Fads are fancy, but coupons are a commitment! With that said, here is where I am currently: I have a family history of high blood pressure, diabetes, and cancer. I am looking to lose 60lbs., find affordable non-gym membership options for working out, and change the way I consume food; this includes meals, snacks, and splurges!

Today I am 31 years young, I am 5’6”, and weight is currently 203 lbs; this week past week I have lost 2 pounds. My lifestyle is beginning to change, as I have ventured into Yoga this week, and now incorporate this ancient-practice once a week into my Battle-Of-The-Bulge lifestyle changes. I have also tried eMeals, which I previously posted about here, as well I am drinking 6 glasses of water daily; I am working towards 8 glasses a day.

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For my third post, in my Battle of the Bulge, Budget-Style series, I want to post about a diet aid that is so effortless, and budget-friendly, that you will be surprised you are not already utilizing this measure, the pedometer!

Pedometers are convenient, inexpensive, and user-friendly stepping counter. This battery device, I say battery device as I purchased mine from the Dollar Tree, made its debut in the United States in the 1990s and are still popular because of the many advantages associated with using them. These include:

1) Allowing the user the ability to classify their personal activity baseline to establish attainable exercise-related goals.

2) Pedometers are inexpensive.

3) Pedometers are a firm of instant-gratification, as you will know just home many steps you took during the day.

Also, according to the American Diabetes Association, if you decide to implement a pedometer in your day-to-day routine, consider this:

– If you walked 0-4,999 steps per day, you are classified as not very active.
– If you were in the 5000-7,499 range, you are low active.
– You are classified as somewhat active with 7,500-9,999.
– You are considered active when you reach 10,000-12,499 steps.
– You are considered highly active when you walk at least 12,500 steps per day.

I have found that by using a pedometer, and as I stared out as not very active, the pedometer encouraged me to step it up, walking wise. I started to implement small changes into my day, just to see my pedometer go up; I would walk to the mailbox, I walked two extra blocks with the dogs twice a day, I would walk to the end of the street to meet the UPS driver for deliveries, I made an extra trip to walk around my yard to check for leaves and fallen branches, and to tidy my yard up. I also make a point of stopping and immediately putting my mail away when it arrives, completing small 15-minute room pick-ups daily, and even walk around the kitchen while midday snacking, to help increase my personal mileage!

This motivation has helped me walk a whopping 3 miles a day, just indoors completing work, chores, pet and child care, and blogging! This combined with my new walking routine means I walk 5 miles a day, and am not putting forth more effort than normal; I am walking smarter, not harder!

A pedometer helps me to make losing weight fun, challenging, and budget-friendly!

Here’s to our health!