Eating right and including a workout routine in our day-to-day is imperative to a healthy lifestyle, yet many of us forgo healthy habits due to lack of time or will. But lack of motivation isn't the only factor that prevents individuals from working out and eating right, and in doing a little research I've found that one of the most common excuses is that it's too expensive. A tight budget can inadvertently contribute to idleness or unhealthy habits, and can lead to thoughts such as "the dollar menu is the most affordable option," or "I can't afford a gym membership." Well, I'd like to debunk this notion that exercise and healthy eating habits are too expensive with a few budget friendly fitness tips.

Fitness Options That are Absolutely Free!
Get out and about! Duh, no brainer but this requires motivation. Motivation is the first step towards a healthier lifestyle and it doesn't cost a thing; you just have to be willing to accept the free offer! Start out by encouraging yourself to get outdoors for a regular stroll whether it be a 5-10 minute walk during your lunch break, or a brisk stroll after work. Walking too boring? Well step it up a notch with a regular jog through your neighborhood or an intense hike on a local nature trail. Not only will you be taking your first steps towards a more active lifestyle, but you'll also be taking in plenty of fresh air which is always a good thing, and getting outdoors will make you realize how enjoyable it actually is.

Another activity that's great for the body, and might I add free and quite refreshing, is a swim at your neighborhood pool or local body of water. Swimming works just about every muscle in your body, making it one of the most effective workouts that really doesn't seem like a workout at all. This is why water aerobics have become such a popular activity among fitness enthusiasts and senior citizens.

Just get active! Head to the basketball or tennis courts a couple times a week for a solo shoot around or friendly pick-up game; hit the backyard with your kids and toss a baseball or football around for awhile; or go all out and get involved in local intramural sports. If your son or daughter is involved in a school sport help them train while getting yourself in shape. Heck, even yard work is a great way to get active. Any outdoor activity that involves a little effort and body movement is a good start towards getting back in shape; not to mention the fact that the outdoors is open to the public and free of charge!

Affordable Fitness Options
Now, if you really want to get (back) in shape or happen to have more advanced fitness goals, you may have to spend a few bucks, but don't worry, there are plenty of affordable options. Ponying up for a gym membership or personal trainer is ostensibly the first option, but monthly budgets don't often agree. Consider these tips instead:

1. Forget a personal trainer; unless of course you're rich, lol. Any advice a personal trainer will give you can be found online, and you don't want someone telling you what they think you need in order to reach your fitness goals. Planning is the first step to reaching any goal, and healthy living is no exception. Take a few minutes to figure out and list exactly what your fitness goal(s) is(are), whether it be to lose weight, build muscle, lower cholesterol or whatever. With a simple online search you'll find just what you need to get started and the steps you should take to continue towards your goal.
2. Instead of joining a gym or health club, workout at home. Sit-ups, push-ups, and pull-ups are some of the most effective workouts that you can perform because they isolate a number of key muscle groups and they help burn unwanted calories. You don't see military recruits banging away on a workout machine or free-weights do you?
3. Investing in a home gym, treadmill or workout machine is another option, and although the upfront cost might be a bit intimidating, over the long-run the savings and convenience really add up. Take advantage of monthly payment options, which would be about the same as a monthly gym membership, and own your very own workout machine or home gym. This also goes back to helping with motivation because the convenience of not having to make the trip to the gym will encourage a more regular workout routine. Checkout Bowflex, Smooth Fitness, or LifeCORE Fitness for a great online selection of workout machines, treadmills and ellipticals, plus take advantage of coupon code savings when available.
4. Free-weight exercises are another great option, and they provide a healthy and affordable way to workout from home without a bulky machine or treadmill. Stop by Sports Authority online for a great selection of free-weights and workout accessories, and remember to check for any available discounts or online coupons for extra savings.
5. Recent technological advancements in footwear have taken fitness to an entirely new level, and by slipping into a pair of these newly developed shoes you can give your lower body an intense workout with every step you take, on any occasion. A couple examples are the Skechers Shape-Ups and the Reebok EasyTone, which have been specifically designed to promote a healthy stride with every step. Their special design isolates and tones leg muscles and relieves stress on your lower back. Wear a pair of fitness shoes on every day outings, while jogging or at the gym to really get the most out of your workout.

Eating Healthy on a Budget
Eating right and avoiding junk-food is key to maintaining a healthy lifestyle, and as difficult as it may be it's got to be done. One step to take while working towards this particular goal is one that's quite simple and in fact, I myself have actually found quite useful (and budget friendly)- packing your own lunch. Now this might sound obvious enough, and yes it is, but why then are the drive-thru lines at local fast food joints still jammed packed everyday during lunch?! Each week or month look for deals and coupons at your local grocery store on healthy items that are lunchbox friendly. Items like bread, lunch meat, yogurt, fruit, granola bars and trail-mixes. Not only will you be eating healthier, but you'll be saving a bundle by not eating out everyday.

Like mom always said, eat your fruits and veggies! Plain and simple as that. You can't expect to be healthy if you don't eat healthy, and adding fruits and vegetables to your diet is the best way to do so. And here's a tip: Buy frozen for maximum affordability. The fresh produce section is, often times, a bit pricey, so frugal shoppers should consider frozen fruits and vegetables. These are often much less expensive and because they are usually frozen at the peak of their ripeness, they maintain the same level of nutrients. For budget friendly tips on buying organic foods, check out this VIDEO from CBSNews.com with Kelli Grant, Sr. Consumer Reporter for SmartMoney.com.

Well folks, there you have it. Just a few friendly frugal tips for maintaining a healthy lifestyle. Remember to stop by our Fitness Savings Section for the latest online discounts and coupons for exercise equipment and fitness essentials.

Posted by Ryan on June 30, 2011     Tags: Fitness Savings

Since we are now officially smack in the middle of bikini season I seriously doubt that I am the only Coupon Shack user that was surprised by how much my swimsuit seemed to shrink since I had worn it last year; and since the only solutions available would seemingly be to go buy more swimwear or to drop a few pounds I was left with quite a dilemma. The idea of a diet may sound like not a lot of fun, and truthfully they’re often not, but to me it makes more sense to slim down instead of replacing a closet full of clothes and risking an early death due to being unhealthy. Now don’t get me wrong; I love fried foods and sweets just as much as the next person and losing weight is definitely not appealing, but there are often children and grandchildren to think about and to be around for them something has to change. There are thousands of diet plans out there that promise fantastic results and many of them do in fact work well, but each of us is built differently and no two metabolisms will be exactly alike. This week’s blog will focus on some of the more popular diet plans out there and highlight each of the plan’s strengths.

NutriSystem

NutriSystem may be the most popular diet plan on Earth because absolutely all of the guesswork is eliminated. After enrolling in this plan, your entire weekly food requirements are sent directly to your residence through the mail, each of them pre-packaged with simple heating instructions. That means no counting calories, no worrying about what ingredients to use; just open your freezer and eat the assigned meal. If planning meals is not really your thing there is an entire month’s worth of food designed to help curb your appetite while energizing your metabolism, but you also have the option to customize your diet plan as much as you want. By using the Coupon Shack link above, readers can receive their first month’s worth of food free of charge once they enroll in a plan and select the auto-delivery option.

Weight Watchers

While Weight Watchers also has some great pre-packaged foods available in the supermarket their philosophy is a bit different, because ultimately weight loss contains three components. While many are under the illusion that reducing food intake is the only way to lose weight, both cardiovascular exercise and strength conditioning also make up part of the equation. This program consists of sensible meals for the entire family, conditioning programs, progress charts, and most importantly a support chain that will allow you to remain focused on your ultimate goals. By using the above link, Coupon Shack followers can receive 35% off their first three months; which amounts to almost $30 in savings.

Jenny Craig

For those of you that feel like weight loss is not a possibility; then Jenny Craig may be the diet for you. The plan essentially combines the pre-packaged convenience of NutriSystem and trumps it by adding a personal consultant, which will basically be your motivating voice throughout your weight loss journey. If losing weight were easy then we’d all be skinny, and Jenny Craig realizes that the proper encouragement is often the only hurdle each of us face before realizing that dream. Coupon Shack readers can use the above link to receive a free consultation over the phone about their weight loss concerns, with absolutely no commitment to purchase anything.

Medifast

While the phrase “clinically tested” does not carry a huge amount of respect because of all the infomercials that plague our televisions during the late night hours, rest assured that Medifast has participated in blind studies since 1980 and is recommended by over 20,000 doctors. This plan combines packaged meals, natural fat burning supplements, and tons of information in order to ensure that your weight loss needs are met. Every aspect of your daily intake is calculated from protein and carbohydrate intakes to flavored water and chewing gum, and the cost of this plan averages under $11 per day (which is slightly less than the average person spends on their meals to begin with). Coupon Shack users receive additional discounts depending on which plan they choose; use the above link for additional details.

South Beach Diet

Many who have successfully lost weight using this program insist that it is not a diet at all, but rather a lifestyle that teaches each of us to live healthy and to make the most out of our lives. The South Beach Diet begins with a two week phase that cleanses your body of impurities and eliminates your addictions to caffeine, sugar, and other cravings; which essentially will allow your metabolism to reset itself and work more efficiently. Daily fitness exercises are designed to tone your core muscles and slim your waistline while the generous portions of food provide plenty of energy, and little in this program is left to chance; including the likelihood that you’ll occasionally cheat. The long term goal of this program is to educate each member on sensible life choices and how our body processes what we eat, so this option is great for those who have failed on other diet plans. The above Coupon Shack link offers numerous savings for today’s readers.

eDiets

Since each of us has different weight loss goals and our bodies crave different foods, it is difficult for a single diet plan to encompass every aspect of our lives. The philosophy behind eDiets has proven successful because it fully realizes that many of us have no other option but fast food at lunch or more formal type restaurants at dinnertime, and an individual plan is designed for each of their customers based on these factors. Once selecting the plan of your choice members will have access to a personal trainer, hundreds of workout routines, thousands of healthy online recipes, a solid support system, and most importantly your personalized plan will change as you do. Coupon Shack members can receive an additional 25% off by using the above link as well.

While each individual diet plan has multiple strengths and plenty of support when necessary, the bottom line is that the motivation to become healthy must come from within. Changing your lifestyle to include weight loss may not sound appealing at first, but the feelings of self confidence and general wellness will sneak up on you faster than you’d really expect. While I do not want to play favorites I personally am in my third week with one of the above plans and my bathing suit already fits again; and by next year I may have to downsize. The most important part of any journey is the very first steps…start your new life’s journey today with one of the above plans.

Posted by Keith on October 20, 2010     Tags: Fitness Savings

Many cosmetic companies would have you believe that supple, smooth, wrinkle-free skin, strong nails and healthy hair can be purchased in a jar of cream, a flaw-covering foundation, or a box of hair dye. While these products can indeed enhance your appearance, there is a stronger case to be made upon the merits of diet and nutrition. Nutrition forms the basis of good health: the foundation for physical beauty and the deep, inner glow that shows up on the outside. Perhaps, then, beauty is more than just skin deep.

Your body requires certain nutrients to produce a healthy complexion, strong hair and nails and insure proper organ function. There are particular foods, vitamins and minerals that serve to keep your systems young and thereby help you maintain a beautiful and radiant appearance. Some of these important nutrients may be lacking in your diet. A fast-paced life style may make it impossible to get healthy food at every meal or perhaps high quality nutrients themselves are lacking in our food supply. This may be due to de-mineralized, de-natured soil, food processing, transport and storage methods. This deficiency makes vitamin, mineral and herbal supplementation important to good health.

Because of scientific advances and the growth of the health and wellness industry, there is a cornucopia of nutritional supplements targeted toward beauty and anti-aging. With all the choices, how do you know which supplements will help you look great, feel young and will benefit you the most?

Here are seven super-nutritional, must-have supplements that promote a youthful, beautiful appearance and are known to fight the signs of aging.

1. Coenzyme Q10
CoQ10 (ubiquinone) is a powerful antioxidant that works at the cellular level. Antioxidants are nutrients and enzymes that work by protecting our cells from oxidation damage by neutralizing free-radicals. Non-neutralized free-radicals run rampant through the bloodstream and can contribute to internal and external aging. As we age, oxidation accumulates and cells can become damaged.

Taking CoQ10 can help to slow the aging process by mitigating oxidation accumulation and assist your cells in the generation of energy through mitochondrial synthesis. This process forms the energy-producing structures within cells, helping to convert nutrients into energy. This conversion of nutrients into energy is vital, particularly for the cardio-vascular system which delivers nutrients throughout the bloodstream.

2. Omega-3 Fish Oils
There are over 8,000 research studies documenting the health promoting benefits of Omega-3 fatty acids. These studies show that fish oils strengthen the heart, support the bodyís anti-inflammatory response and nourish the bones and joints. Omega-3 Fish Oil helps keep your skin hydrated and assists in cell formation and renewal. It has been shown to be of benefit in moderating blood sugar, liver function, joint pain, and protection of the heart. For the brain, Omega 3ís help alleviate depression, Alzheimerís disease, anxiety and mood disorders as well as facilitate language and learning. A good supply of these essential oils is a great way to fight aging because Omega 3ís ameliorate so many of the processes that lead to degenerative health problems and mental dysfunctions.


3. Vitamin C
It is well understood that Vitamin C can boost immunity, but did you know that consuming Vitamin C can help the body to recover from stress. Stress shows up on your face as worry and frown lines. Stress can also lead to cardio-vascular problems, adrenal strain and liver dysfunction. Vitamin C is known to have antioxidant properties and studies have shown that Vitamin C can combat those pesky free radicals associated with premature skin aging, fighting wrinkles before they begin to form. Vitamin C is also added as an ingredient in skin creams to boost cellular repair in the dermal layers.


4. Calcium/Magnesium
Calcium is absolutely vital to the health of your bones. Bone density becomes more important as you age. Itís important to note that itís not enough to rely on dairy consumption for your calcium, because the calcium in dairy is not easily utilized by your body. This is why calcium supplementation is vital.

Calcium is also a mineral that builds strong, healthy hair and nails. A calcium supplement should contain magnesium in adequate amounts. Without enough magnesium to balance calcium, much of the calcium we consume wonít end up building bone. Instead it can end up in soft tissues, contributing to kidneys stones, brain dysfunction and cardiovascular challenges.

A high-quality Calcium/Magnesium supplement should be made in a form that your body can easily absorb. Look for an organic, ionized-mineral formula. Ionic-Fizz, Calcium Plus is a great choice.


5. Super Green Formulas (available in powdered or capsule form)
This is one of the most useful dietary additives because it supplies a broad range of phyto-nutrients in organic form which makes it easier for your body to assimilate them. These formulas are made from dehydrated organic vegetables, sprouts and cereal grasses and can be added to smoothies, sprinkled over food or taken in capsule form.

One great product is Perfect Food Super Green Formula made by Garden of Life. This formula also contains pro-biotic strains, supporting the digestive system and colon health. It is an excellent source of natural vitamin A in the form of beta-carotene and natural vitamin C and its ingredients are processed in a manner that makes its nutrients easily available to the body.

Green powdered super grasses and vegetables are a great choice for those who are unable to eat enough green foods. Greens keep your systems vitalÖand youthful.


6. Resveratrol
This supplement is a formula derived from the active ingredients in the skins, seeds and stems of red-wine grapes and Hu Zhang (tiger cane root). This powerful antioxidant compound is thought to stimulate longevity and enhance cellular productivity.

A number of scientific studies have shown significant increase in the life-span of non-human test subjects, suggesting that it could be helpful in extending human life-span as well. It has also been used successfully in some weight loss programs because there is evidence that Resveratrol aids in assisting the body to burn fat much more efficiently as well as build muscle at the same time. A lean body is a more youthful body.


7. Amla Berry
Amla Berry has been used for centuries in the Ayurvedic tradition. It is the most concentrated source of Vitamin C in the plant kingdom, and because it is a plant, the body can easily assimilate its nutrients. Not only that, but it strengthens digestion, absorption and assimilation of food, even enhancing the taste of food. It also is known to promote healthy hair, skin and muscle tone. The benefits of this wonder berry also include liver fortification, supporting the heart and circulation. It also aids mental functions like sharpness, retention and recall.

It is very good for the complexion and promotes healthier hairóeven retarding premature graying. Gooseberry oil is derived from this berry and has wonderful hydration properties when used for topical application.


Finding the right blend of supplements to enhance your beauty and address your anti-aging concerns can be a daunting task. The stresses of life and the difficulty of finding proper nutrition from inadequate foods make dietary supplementation essential to good health. These seven super nutritional supplements will go a long way towards giving you the boost you need to feel and look young. Your beauty will be more than skin deep because vibrant health is essential to creating vitality on the inside in order to let it shine forth on the outside.

Posted by Sok on April 12, 2010     Tags: Fitness Savings , Anti-Aging Savers

American culture is more critically aware of health, nutrition, and weight loss than it has been in recent years – for good reason. Today, children, teens, and adults all suffer from an increase in asthma, allergies, diabetes, obesity, fatigue, weakness, vitamin deficiencies, and other serious health and medical illnesses. You can hardly read a newspaper or do an internet search without coming across the latest problems, trends, and quick fixes. For as many weight issues out there, there are almost as many solutions.

So, where does that leave you? Maybe you want to learn more about diets in general. Maybe you are looking to actually lose weight. Maybe you have tried some programs with no success. No matter what your diet/weight loss program interest is, if you are looking into a diet program, there are several established, research-backed, successful weight loss programs to choose from. The trouble comes when you don’t know which one will be the best one for you?

There are essentially six factors of any diet plan that you want to examine before you begin:

1. Options & What’s Included – Is there a plan tailored for you based on gender, age, or illness? Are there extras and do they cost more?
2. Effectiveness – Is there research backing the plan? Has is worked for others? How quickly does it work?
3. Diet/Nutritional Information – What is the actual nutritional value of the food you will be eating (or not eating)? Is it healthy?
4. Availability & Delivery –Do you have online access? Is there a center near you? How do you get the food?
5. Cost – Can you afford it?
6. Support – Is there a community or are you going it alone?

The following provides a detailed overview of four of the most popular diet weight loss programs available today. NutriSystem, Weight Watchers, Medifast, and Jenny Craig are all at the forefront of the dieting world. “The Basics” will give you a look at a specific program – so you can check out the plans that you are most interested in. “The Bottom Line” offers a side by side comparison.

NutriSystem: The Basics
NutriSystem is a weight loss diet plan that focuses on convenient weight loss. Prepackaged meals are shipped to your home and you simply warm them up and eat them. No counting, measuring, or even cooking. While you need to supplement this diet with fresh fruits, vegetables, and dairy products this is a very convenient plan. The foods you must buy are straightforward and simple choices.

1. Average cost per month without fresh foods: approx $295.00
2. Average cost with fresh foods: approx $495.00
3. There are NO additional costs
4. Very effective
5. Very fast
6. Most food is processed
7. Some say that it is the best tasting prepackaged diet meal plan available

Nutritional Information
The NutriSystem diet is based around something called “the glycemic index.” Simply put, this is an index that indicates how quickly your body breaks down carbohydrates into sugars. The thinking is that a high glycemic index results in a faster increase in blood sugar levels – resulting in increased fat conversion. The diet, therefore, focuses on foods with a low glycemic index. The nutritional ratio of the foods provided is 55% carbohydrates (low GI cards), 25% protein, and 20% fats. The average daily calorie intake is between 1200-1500 calories over 3 meals and two snacks.

NutriSystem Plan Options: Basic, Silver, Diabetic, & Vegetarian
NutriSystem Extras – At No Extra Cost

1. Food diary
2. Exercise log
3. Progress tracker
4. Mindset Makeover 13-Week Interactive Strategy Tool
   • A week-by-week online guide to learn realistic, long-term weight control
   • Includes: Advice, video testimonials, tutorials, quizzes, polls, tips & info
5. Weight & Measurement Log
6. Dining Out Guide
7. Smart Grocery Guide
8. Complete Exercise Plan
9. Online articles
10. Unlimited counseling and support services
11. Online newsletter and daily weight loss advice
12. Weight loss trackers
13. Discussion boards

A Typical NutriSystem Meal
Nutritional Facts
Chicken and Pasta in Cacciatore Sauce
Serving Size 1
Calories ... 130 (Calories from Fat 20)
Total Fat ... 2.0g ... 3%
Saturated Fat ... 1.0g ... 5%
Trans Fat ... 0g
Cholesterol ... 20mg ... 7%
Sodium ... 590mg ... 25%
Total Carbohydrate ... 18g ... 6%
Dietary Fiber ... 2g ... 8%
Sugars 7g
Protein 10g
Vitamin A ... 8%
Vitamin C ... 4%
Calcium ... 4%
Iron ... 8%

Possible Cons/Drawbacks to NutriSystem

1. Boredom with food – repetition
2. Taste – very subjective; some people really like it; others don’t
3. You do need to purchase additional food
4. Complete Meal Replacement Diets make transitioning back to regular diet & food difficult
5. Not good if you do not like processed foods
6. Not good if you are concerned about increased sodium

Weight Watchers: The Basics
Weight Watchers focuses mostly on portion control and moderation. There are no food supplements, although you can buy prepackaged meals if you choose to. Each food is given a point amount, and each person is given an amount of points per day to eat. If you stay within your points, you will lose weight.

1. Cost per month: approx $700.00
2. Cost per month online: approx $685.00
3. Any extras (dining out guides) do cost extra
4. There are “Flex Points” which are extra points during the day based on exercise, etc.
5. You keep a daily log of what you eat to keep track
6. Focuses on healthy eating habits
7. Education on how to eat what you like in a sensible way
8. There are “core foods” that have given points and can make up simple meals to avoid scoring other foods
9. An effective weight loss program – average weight loss is typical ½ to 2 pounds per week
10. Many feel this has better long-term results as you eat your “regular” foods throughout
11. Meetings, in person or online, are part of the program for weight loss and dieting support
    • These are considered an essential part of this plan
    • Weigh-ins, tips, tools, support, guidance

Nutritional Information
This is a tricky one. The nutritional value of this program is what YOU put into it. If you are allotted between 31-35 points per day (the average), and you choose to eat small amounts of junk food instead of larger amounts of healthy food, in theory, you can. This is not the point of the plan, obviously, but the point here is that the healthy nutritional content of this diet is dependant on the dieter’s education and knowledge of healthy food chooses – which may be questionable as that is how he or she ended up needing the diet in the first place. Points are determined on a number of factors – portion size, calories, and the amount of fat and fiber in serving.

Weight Watchers Plan Options
Since the plan is designed around the food that you eat, it can be tailored to any personal plan. Weight Watchers offers points systems for the following groups.

1. Men & Women
2. Vegetarians
3. Older Dieters
4. Diabetics
5. Pregnant and Nursing Moms
6. Targeted Event Plans – example: brides

A Typical Weight Watchers Meal
3 oz. grilled chicken breast...3 points
½ cup rice......2 points
1 cup fresh pineapple... 1 point
2 cups mixed greens... 0 points
2 tablespoons reduced fat dressing 2 points

Total...8 points

Possible Cons/Drawbacks to Weight Watchers:

1. Weigh-ins can be very public for some people, privacy is not always realistic at meetings
2. There is a lot of counting with this program which is annoying or tedious for some
3. Some have reported that the hyper-vigilance with counting, points, and journaling has led to an obsessive-like relationship with food
4. The extras cost extra

MediFast: The Basics
Medifast is exactly what it sounds like. It is a medically guided fasting diet. You do not actually fast, but the majority of the diet is liquid – which is considered a fasting diet.

1. Cost approx $315.00
2. Medifast Meals - Shakes, Bars, Brownies, Pudding, Oatmeal, Soups, Drinks, Scrambled Eggs, Pretzels & Cheese Puffs
3. VERY simple 7 Effective
   • The Medifast 5 & 1 plan
   • 5 Medifast meal replacements and 1 “Lean & Green”
   • L & G is any time of day
   • Lean = 5-7 ounces lean meat
   • Green = 3 servings from supplied veggie list
4. You eat every 2-3 hours
5. No calorie counting

Nutritional Information
The nutritional content of the food in this program is pretty astounding. Medifast considers itself a medical diet program, so the nutritional content is very good. The foods are filled with vitamins and minerals – always reaching of exceeding recommended daily values. The foods are low fat, low calorie, high fiber, and high protein. Unlike other diet programs where food is provided, these foods are lower in sodium as well.

Medifast Plan Options - Men, Women, Diabetics
Medifast Plan Extras: Included at NO Extra Cost

1. Support
2. Discussion Boards/Chat rooms/Blogs
3. Track Progress – during and after (maintenance phase)
4. Meal logs
5. Exercise logs
6. Weight loss and measurement
7. Access to Registered, Licensed Dietitians and Certified Personal Trainers
8. Recipes
9. Tips
10. Exercise programs

A Typical Medifast Meal
Nutrition Facts: Medifast Dutch Chocolate Shake
Total Fat ... 1 g 2%
Saturated Fat ... 0 g 0%
Trans Fat ... 0 g
Cholesterol ... 0 mg 0%
Sodium ... 250 mg 10%
Potassium ... 440 mg 13%
Total Carbohydrate ... 13 g 4%
Dietary Fiber ... 4 g 16%
Sugars ... 8 g
Protein ... 11 g
Vitamin A ... 25%
Vitamin C ... 35%
Calcium ... ... 25%
Iron ... 30%

Possible Cons/Drawbacks to Medifast

1. Cost
2. Taste – again this is very subjective
3. Very restrictive calorie intake
4. Boredom – repetition of food
5. Hard to transition back to “solid” or more regular foods

Jenny Craig: The Basics
Jenny Craig is a weight loss dieting program that is similar to NutriSystem in some ways. Prepackages, prepared food is provided. The plan is easy and simple to follow – you simply eat the given meals you are allowed in a day. However, there is also a very personalized element to Jenny Craig. The cost is higher, but the program is more tailored to you specifically – not just your weight.

1. Cost per month: approx $815.00
2. Complete personal, health, and lifestyle profile done in the beginning
3. Fitness program and recommendations are included
4. Goals, progress, milestones, and successes are recorded and examined
5. Lots of personal support and consultation
6. Incorporates grocery foods with planned meals
7. Proven to be very effective
8. Focus on weight loss and maintenance

Nutritional Information
As with NutriSystem, the food is prepackaged so there is a much higher sodium content to them. Food is designed for low-fat, low-calorie, high fiber, and high protein. You also must supplement with fresh fruits and vegetables, whole grains, and “heart healthy” fats – this is very important for healthy vitamin and mineral maintenance.
Jenny Craig Plan Options - In-Centre, Men, Type 2 (For diabetics), At Home, Silver, Teens

A Typical Jenny Craig Meal
Nutritional Facts: Southwestern Chicken with Rice

Serving Size 1 tray (193g)
Calories ... 250
Calories from Fat ... 50
Total Fat ... 6g ... 9%
Saturated Fat ... 1g ... 5%
Trans Fat ... 0g
Cholesterol ... 20mg ... 7%
Sodium ... 520mg ... 22%
Total Carbohydrate ... 34g ... 11%
Dietary Fiber ... 3g ... 12%
Sugars ... 1g
Protein ... 17g
Vitamin A ... 10%
Vitamin C ... 35%
Calcium ... 4%
Iron ... ... 15%

Possible Cons/Drawbacks to Jenny Craig (similar to NutriSystem)

1. Boredom with food – repetition
2. Taste – very subjective; some people really like it; others don’t
3. You do need to purchase additional food
4. Complete Meal Replacement Diets make transitioning back to regular diet & food difficult
5. Not good if you do not like processed foods
6. Not good if you are concerned about increased sodium
7. Cost

The Bottom Line Comparison
Diet

1. NutriSystem: Average calorie intake between 1200-1500 calories. 3 meals and 2 snacks are designed to be high fiber, high GI carbohydrates, low sugar, and moderate protein. Vitamin and mineral content is fair – supplemental whole grains, healthy fats, and fruits and vegetables are essential.
2. Weight Watchers: You may eat what you like within your points – this can lead to a continuation of poor or unhealthy eating habits – just limiting them. Of course, the program does promote eating whole grains, lean proteins, fruits and vegetables, and dairy. Exact calorie count is not known.
3. Jenny Craig: Average daily calorie intake is 1300 across three meals and one snack. Food is high fiber, high protein, low fat, and low calorie. Vitamin and mineral content is fair – supplemental whole grains, healthy fats, and fruits and vegetables are essential.
4. Medifast: Average calorie intake is between 800-1000 calories. Vitamin and mineral content is excellent.

Effectiveness
All programs are very successful. If you stick with any of these plans, you will lose weight. They also all work fairly quickly. Medifast and NutriSystem tend to work faster as there are fewer daily calories. Any added fitness and exercise program increases weight loss and speeds up weight loss time.

Long-Term Effectiveness
This is subjective because the long-term effectiveness depends on an individual’s ability to continue to practice what they learned – in moderation for weight maintenance. Complete meal replacement programs can be harder to transition from back to “regular” eating. To maintain your weight loss, you must be able to eat “grocery store foods” in moderation. A program like Medifast doesn’t do this.

Cost
They all involve an investment – some more than your typical, current grocery bill. NutriSystem is the least expensive, followed by Medifast. Weight Watchers costs less than Jenny Craig, but both can average almost double the cost of the full meal replacement packages. Cost analysis takes into account additional food costs – the extras that are not included in other plans make these programs more expensive – even with additional food.

1. NutriSystem $295.00 (without additional food)
2. Medifast $315.00 (without additional food)
3. Weight Watchers $700.00
4. Jenny Craig $815.00

Delivery
NutriSystem, Medifast, and Jenny Craig can all be delivered to your home. Weight Watchers cannot.

Personal Support
All programs involve support networks. NutriSystem’s and Medifast’s support is entirely online. Weight Watchers and Jenny Craig all offer in person or online support.

Fitness
Jenny Craig is the only plan where you get a personalized fitness program as part of your package. The others do not; they offer information. NutriSystem offers exercise DVDs with certain plans. Medifast includes a 26 page exercise and fitness guide. Weight Watchers Online provides exercise and fitness information.

Online Availability
All plans offer online options, support, planning, ordering, and information.

Posted by Sok on April 01, 2010     Tags: Fitness Savings

Ok, Ok, I know it's the holidays and the last thing you want to think about, or be lectured on, is the general unhealthiness of the holiday season. I mean with all the sweets and delicious food made available, it's not unreasonable to be tempted, and even a little reckless from Thanksgiving up until the new year. There are a few quick and simple steps you can take throughout December, and even into Janurary in order to enjoy all the goodies the holidays have to offer, guilt free (or as close to guilt free as you can get).

One of the key, and probably the most basic aspects of preventing weight gain is burning calories. Now the ideal amount of calories to burn is the amount taken in, but I think it's safe to say that this is close to impossible during the Christmas season. Any effort to burn calories puts you one step closer to preventing that 5 or 10 pound weight gain that's around the corner in January. For instance, bundle the family up and take a nice winter walk a couple times a week. Winter is a beautiful season with crisp air, so take advantage. Go caroling and spread the Christmas cheer around the neighborhood (ok this might be stretching it, but you get the idea!).

Now I'm sure all of the Mid westerners and North easterners are laughing at my suggestion of taking a walk during winter, especially with the recent weather conditions. But come on, you get the best part of winter, snow! Once the weather clears go outside and have some fun. Run around with the kids, pull them in their sleigh, go sledding for Pete's sake! Not only is sledding one of the funnest activities in the snow, walking up that legendary hill a couple times after your thrilling decent is sure to burn some calories. Ice skating is another fun and healthy winter activity. As I mentioned, the key to holiday fitness is just staying active and not allowing those filling dinners and delicious treats to soak into your body.

For those of you who just cringe at even the idea of stepping outside during winter, no worries, there are plenty of effective exercises that can be done indoors. Interval training is the best example and it's perfect for the holidays because it only takes up about 20 minutes of your day, three times a week. Interval training is so effective because it utilizes exercises that burn a lot of calories in a short amount of time. Exercises such as aerobics, e.g. jumping jacks, knee lifts, etc., jump rope, and kickboxing are great examples. Also, if you have a treadmill, bike, or stairmaster, these machines are terrific for interval training. There are a great deal of interval training methods, so find the one that works best for your schedule and lifestyle.

So there you have it. Just a few things to keep in mind during the holidays if you want to save your New Year's resolution for something new this year. I sincerely wish everyone a very Merry Christmas and a Happy New Year!

Posted by Ryan on December 22, 2009     Tags: Fitness Savings

The holidays are quickly approaching. Halloween, Thanksgiving, and Christmas just make us eat and eat. Ok, they really don't make us eat, but we feel like gorge ourselves during these three holidays. Plus, the fact that it's winter time, means that most of us get even less exercise. That's going to change this year. Even when budgets are tight, there are ways to stay in shape.

Let's first look at gyms and health clubs. These are great because you have access to so many different types of fitness equipment, saunas, steam rooms, pools, and classes. The problem is you have to really be committed. (many of us pay the monthly fee yet never go) However, if you are committed, then here are a couple health clubs for you to compare prices with.

The first one is Bally Total Fitness. The cost here is $24.99 per month. No long term commitment is required. They feature a wide array of classes and fitness equipment. A second one is Gold's Gym which features more workout equipment. The cost here is $29.99 a month. Our local gym charges $35 a month so both of these options are cheaper.

An alternative to these fitness centers and health clubs is the home gym. Making that one time purchase is actually much cheaper than a gym membership. Look for fitness warehouses like , where you can get bargain basement prices for very high quality fitness equipment. They carry treadmills, bikes, steppers, ellipticals, and home gyms. Brands include Nordictrack, Proform, Weider, Healthrider, Image, Epic, and Reebok.

A second alternative that is cheaper than workout equipment is strength training with resistance bands. Bodylastics has a great product that costs as little as $45. It comes with an instructional DVD that guides you through all the excercises. It's a great low budget way to strength train.

Finally, a third alternative is to go with instructional DVDs where you follow along with the instructor. You'll need very little equipment, if any, to do these workouts. A good place to look for the perfect workout video is iTrain where videos start as low as $7 ea. You can pick and choose your workout library.

Each of these alternatives are cheaper than a gym membership. You'll find that the quality of workout is just the same, if not better, but the bottom line is you still have to do the workouts. For some reason, you just don't get the same effect when it sits in the closet!

Posted by Sok on September 24, 2009     Tags: Fitness Savings