#9 Strategies for Fat Loss and Healthy Eating on a Budget

#9 Strategies for Fat Loss and Healthy Eating on a Budget

Studies prove eating healthy ultimately saves money.

9. Brew your own. Coffee and tea, that is! Like my client who unknowingly spent £25 a week on sugary lattes and stale pastries, your caffeine habit can take its toll on your wallet and your waistline. Become your own barista and brew a cup of organic coffee or green tea for far less than what you’d spend at a coffee shop.

Here’s the thing: You can always earn more money, but you can’t put a price on your health. You can’t put a price on setting a healthy example for your kids.

2. Top Tips For Health – Drinks


We all need to drink plenty of fluids in addition to the water we get from fruits and vegetables.
Too many people drink sweetened soda pop, fruit flavoured squash and fruit juices without realising the incredible amount of sugar and sweeteners, colours and flavourings included.

Better Choices would be –
1. Water – filtered perhaps
2. Coffee – yes coffee!
3. Tea – green, fruit, white or black


4. Flavoured Water – add your own lemon or lime or add up to 50% fruit juice ( not from concentrate)
5. Wine – a small glass of red for anti-oxidants


6. Smoothies – better than fruit juice as you get the fibre too
7. Hot Cocoa – natural and organic
8. Milk – great post exercise for recovery. Water, protein and fats in a great ratio.
9. Coconut Water – great rehydration, full of nutrients.

Eat Better – Feel Better


Espresso Protein Smoothie

Coffee Protein Frap – for Tina!


1 portion Whey Vanilla Cream Protein
2 shots espresso
1/4 c unsweetened almond milk,
1/2 c water
Optional cinnamon & pumpkin spice
OR chocolate powder?

I forgot to top it with cinnamon and pumpkin spice, however, I don’t really feel it was necessary because the Frap was delicious. I could taste the coffee, and the vanilla from the Almond milk and protein. This was a very easy recipe and tasted very good too. The bulk of the nutrition content of the Frap recipe comes from the protein powder. You do get a tiny additional amount of calories (maybe 10-20) from the almond milk and coffee

If you want a thicker consistency you can add in natural yoghurt or a banana!

Is Caffeine Safe?


What’s the safe daily amount?

The FDA in the States say no more than 400g per day – total.

So here’s the truth about caffeine.

First, some caffeine is fine. And yes, some coffee is fine too. In fact, it’s been linked to health benefits, and it’s no longer a banned substance in Sport (because the more you have the more you need for any advantage in performance).

The problem, of course, is with too much caffeine. From jitters to anxiety to visits to A&E with suspected cardiac problems. The world has over-caffeinating itself to the point of addiction.

Coca-Cola. It’s a caffeine lightweight at about 50mg per can.

Diet pills often provide a potentially nasty 200mg per serving, and often recommend three servings per day. That can be a BIG problem.

Caffeine is found in cold and flu medications and energy drinks too….

Red Bull. A small can packs only 80mg.

Did you know that each can of Monster gives you 160mg of caffeine?

At Starbucks, a venti-sized brewed coffee exceeds the FDA’s daily recommended limit with a whopping 415mg of caffeine.
That said, a “short” 8oz cup provides only 75mg. So if you go to Starbucks, take it easy on their monstrous sized beverages.

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