The Keto diet is very misunderstood. Everyone thinks that all you do eat is bacon, avocado and eggs and that it is really expensive! Give me 5 minutes to explain why these two misconceptions about the Keto diet aren’t necessarily true.

The Diet

Sure you can eat bacon all you want, but the real concept of the Keto diet is to have 65% of your daily foods be from healthy fats like coconut oil, fish, fattier meats or nuts. Thirty percent of your diet should be from protein. Some great protein choices are eggs, fish, bone broth or fattier chicken cuts. I only recommend eating bacon, sausage and ham in moderation. The remaining 5% of the Keto diet should be from carbohydrates – like berries, greens or other non starchy vegetables. Don’t forget to watch your calories throughout the day because high fat foods tend to have a lot of calories and they can sneak up on you quickly.

What Foods Do You Have to Give Up?

Certain Foods prevent Ketosis from ever happening. To do it successfully, you will have to say goodbye to grains, starchy vegetables, most fruits (except berries) and eliminating sugar from your diet (stevia is okay but it’s good to try to eliminate all proceeded sugars from your diet). Everything else is fair game.

You don’t have to give up all your favorite cheat meals either. There are still cheat days allowed (once a week cheat meal is okay), but say goodbye to all of the normal yummy additives and processed foods that you would normally add into your shopping cart each week.

And say hello to a new diet that can change your life and help you break free from sugar and junk food cravings, all while increasing your energy, losing access pounds, improving your clarify and focus, and fighting inflammation.

Many people are beginning to welcome the Keto lifestyle as a new way of eating and living because it’s benefits. They still eat pizza or go have drinks with friends, but after their cheat meal or night off, they jump right back on the Keto the next day. So instead of thinking of it as a strict diet, remember, you can still indulge, but you have to work hard to stay committed.

Don’t forget to space your BIG cheat meals at least 2 weeks apart. Smaller ones, like perhaps a bowl of oatmeal can be eaten once a week, but if you really want to feel all of the benefits of the Keto diet, it’s best to restrict cheat meals as best as you can. Too much sugar and carbs in a row can completely knock you out of ketosis!

The Budget Test

How much of your grocery bill is chips, crackers, sauces, frozen dinners, bread, pasta, sugary drinks, bars, fruit, cookies, ice cream, etc? On average most people spend at least 1/3 of their grocery bill on additive and processed foods, about 1/3 on meat purchases and another 1/3 on fresh produce (this doesn’t include household items). This may also vary slightly, depending on how healthy the consumer already eats and what other products you may need to purchase, but on average this is the basic breakdown of our grocery bill.

If you are interested in trying out the Keto diet, but have talked yourself out of it because of how much you think it costs, it’s time check out ways to make it affordable. Here are 11 ways to make the switch without overspending on your grocery budget.

1. Transition into the diet. Put a date on the calendar and plan ahead. Pick a date at least a few weeks out. Then slowly start to incorporate Keto friendly items into your diet that are already sitting in your own kitchen. This will help you learn more about what Keto friendly foods you already have and then you can plan better the next time you go shopping.

2. Eat up all of the foods you will no longer be able to eat once you start the Keto diet. You never want to buy more groceries on top of your normal grocery list, so it’s time to empty out your kitchen. Plus, you will no longer be tempted to cheat. It’s a win-win! Thinking like this helps save you a lot of money in the long term and will keep you thinking of constant ways to keeping living within your budget.

3. Don’t buy everything at once. No need to splurge and buy everything you think you’ll need for your diet right away. Sloooow down! There is a lot to learn during a diet journey and you might end up overspending on things you don’t like or really need. So take it one step at a time.

4. Stay away from high end grocery stores. It might be time to lower your standards. Target, Walmart and Aldi offer lower costing foods with plenty of organic options! It’s important to remember that if you are willing to go on a diet like the Keto, you should also be willing to stepping outside your comfort zone. Sometimes modifying your lifestyle to best fit your budget can end up being a blessing in disguise. One the bright side, since you can’t drink on the Keto, so think about all that money you will be saving!

5. As you start buying more spendy Keto friendly foods, it’s time to start swapping out less important foods for the off-brand version. Are you someone who normally likes to buy Heinz Worcestershire sauce? Well swap it out for the generic brand. It is basically the same product and cheaper! A good habit to start when doing this is to always compare ingredients, just to make sure something unhealthy isn’t lurking in the off-brand, but most of the time the ingredients are the same and you can’t even tell the difference.

6. Spread out higher costing items throughout the month. Don’t put all of your eggs into one basket, literally. Only buy items you know you will eat during the week and hold yourself accountable to eat them up. It’s a perfect time to practice self control on your spending habits!

7. Sign up for rewards programs. Between Target’s Cartwheel and Walmart’s Savings Catcher feature in their app, you will save money on all of your total purchases, constantly. Stay consistent and set aside a few minutes prior or after shopping to keep tally on all your possible savings!

8. Don’t buy organic if you can’t afford to. Yes, quality of your food matters, especially on the Keto diet, but sometimes you just have to pick your battles. If you can’t afford to buy only organic chicken, then don’t. You will still gain a lot of the benefits of the diet if you aren’t completely organic. Shop out the next best price you can find or try out a new grocery store. If the Keto diet ends up becoming part of your lifestyle, then feel free to invest more money into higher quality foods the further you go along in your journey. You are still eating very healthy by staying on the Keto diet and that is a win!

9. Clean out fridge before buying more food. That’s right. When the cupboards and fridge are starting to look dull, we often think there is nothing to eat when usually you can still get a couple more meals out of what you still have. You will be surprised how often there is still another meal or two that you can still whip together that is totally Keto friendly.

10. Learn to eat less. One of the best ways to save money long term is to reduce how much food you eat in general. Try to stand strong during cravings or in between meals! It saves LOTS of money over time.

11. Surprise! You are already saving money by not buying junk. So reinvest those dollars you were using to buy junk food, alcohol, dinners out, frozen meals, breads, etc. and plan out how you are going to apply those dollars to your new diet.

The Key to not Overspending

They key to not overspending while starting the Keto diet is to plan ahead. You don’t want to quit your diet because you can’t afford to pay for the food requires on the diet. It’s also best to swap out the cash you were paying for foods that aren’t Keto friendly and reinvest it into the foods you need to eat. From there, downgrade certain foods as needed or shop somewhere cheaper! You will eventually find a great groove and experience the amazing feeling of Ketosis!

 

 

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Gym: Xperience Fitness (Blaine, Woodbury & Vadnais Heights, MN)

Deal: Join for just $1. Offer ends March 14

Take a Look at our Featured Yoga Studio: Modus Locus – Located in South Minneapolis

Plus, Modus Locus, a yoga studio in South Minneapolis, has a weekly class that’s donation-based and a yoga workshop series beginning March 6th:

1. Alignment Flow Yoga

When: Every Friday Noon-1pm

Location: Modus Locus- 3500 Bloomington Ave, Minneapolis, MN  55407

Cost: Donations

Description:

Class begins with guided meditation and breathing practice, followed by an aligned flow sequence to meet the needs of the day and season. Some more advanced poses will be introduced (arm balances, twists, etc.) with modifications always available. A restful savasana closes class. All fitness levels welcome, no reservation necessary just come and practice.

• In the spirit of Dana (generosity), this class allows you to pay what you believe the value to be. Monetary payments support the teacher, we well as your own practice.
• Props and mats available.

2. Practice Project 

When: Beginning March 6 for 8 Tuesday Evenings 5:30 – 7:00 p.m

Location: Modus Locus- 3500 Bloomington Ave, Minneapolis, MN  55407

Cost: $180 for 8 sessions, includes audio guide for at-home use and a practice journal

               Sign up by visiting: https://www.facebook.com/events/200900107133125/.

Description: A yoga workshop series designed to help create a regular healthy habit of doing yoga on your own. Gain a deeper understanding of the ways your yoga practice can be refined to support and strengthen your mind, body, and breath. All fitness levels welcome.

• An intentional setting (same time/place each week)
• A community (same small group of no more than 12 people to support regularity)
• Tools (custom sequence with detailed print-out instructions and audio guide for at-home use)

Most people spend hundreds, if not thousands of dollars on exercise equipment and fitness programs each year. What if I told you that all you really need to spend is $33 to achieve your fitness goals, would you believe me?

This isn’t a sales pitch. It literally can be done.

Achieving your fitness goals doesn’t happen from having unlimited access to every single piece of equipment ever made. Think about it. Gyms are filled with plenty of inexperienced people who end up spending months or even years using the wrong equipment. Even more people who are using the right equipment are still doing the exercises incorrectly. And don’t forget about the others who are still spending money on a gym membership and never or rarely even go. What do all of these people have in common?

They are not getting their money’s worth.

Accomplishing fitness goals actually happens when you start building enough stamina to learn to never quit. Determination and persistence is everything. So, don’t get lost in all of the shiny equipment.

Instead, learn how to look for the right equipment and use it efficiently. If you don’t feel like you know what you are doing, that’s okay…you are still working out so pat yourself on the back!

But seriously, we have all been lost at one point in our fitness efforts and that’s okay because fitness should be really be more of a lifelong journey of accomplishments – mixed in with some trial and error moments.

Just remember… no exercise is a waste of time because you are still bettering your health – no matter what. Although, if you have an opportunity to work smarter, not harder, you need to take advantage immediately.

So here is some SMART advice for you.

Your first step toward better health shouldn’t be necessarily joining a gym – it should be more about committing yourself to staying consistent with the right workouts and equipment. What better way to do so than by only spending $33 on everything you need to get yourself started.

This is all the equipment you actually need:

• Yoga Mat (average spend $10). Yoga mats are important to provide cushion during floor and core exercises. You will be surprised how the most effective core exercises aren’t actually performed on the floor, so don’t waste your money on all the gadgets.

• 1 Set of Free Weights (average spend $10). Pick a weight that matches your size and strength. If you are a beginner and/or petite, start with 5 or 6 lbs. weights. No need to exceed past 12 lbs. Free weights can serve a million different functions, you will be surprised.

• Jump rope (as low as $3). Don’t underestimate a jump rope. It’s a perfect cardio exercise that can do wonders for your legs and burn a lot of calories.

Can’t get outside or need to switch it up? Take advantage of your own stairs or download an app to learn some new cardio moves that can be performed right in your own living room.

• Resistance Band Loop (average spend $10). Select a band that is low in resistance until you become more experienced using it. Resistance bands are capable of copying many motions from weight and cable machines. They can also build muscles like no other. You just need to know how to do the right exercises and perform them correctly.

• Fitness App (free). Search the app store for the latest fitness apps. One of my personal favorites is the Nike Training app. It can teach you so many new workout moves – all for free.

= $33.00 total spent!

Each one of these pieces of equipment are actually multifunctional and can do more than what meets the eye. For example, you can use a free weight in place of a weighted medicine ball to do core work. Resistance bands can take the place of most machines and can workout your whole body – including your arms, core, glutes and legs.

Did you know that jump roping on one leg repletely can do more for your calf muscles than a leg machine? As far as ab exercises, don’t ever waste your money on odd pieces of equipment. Simple leg lifts and planking can build just the same amount of core muscle as anything else.

One last piece of advice. Any workout is better than no workout at all, but also keep this in mind – workouts aren’t as effective if you are still eating too much of the wrong foods, not working the correct muscle groups correctly or lacking overall consistently.

Also, don’t feel pressured that you have to look a certain way. If you enjoying running because it makes you feel good, stick with it. If you want a toned and defined body, it’s probably time to step outside your comfort zone and learn the right exercises to achieve your goal.

Think of your weekly workouts as a pie with 8 slices and you have to finish eating your pie each week. Each slice represents a muscle group – chest, shoulders, back, glutes, core, upper legs, lower legs and upper arms. Each piece of equipment listed above can be used to target each of these muscle groups and to build strength.

Now it’s time to find the right workouts and to learn how to do them correctly. Search Google, YouTube or any social media platform for tutorials, videos or blogs to find exercises/tips that magnify each muscle group.

Don’t forget. Staying consistent also means to keep building up your endurance. Don’t get caught doing the same exercises over and over. Find ways to challenge yourself. For example, add in more reps every few weeks or tweak a move to make it work more muscles.

You. Got. This!

Do you have more questions for Kelly? Message her on The Living Fit Blog Page on Facebook today!

My pursuit of a healthier lifestyle began in 2009. I was 25 years old and weighed 135 lbs. During this time, I ate healthy during the daytime but at night, I drank a lot with my friends and ate junk.

I remember the day when everything changed, very clearly. I decided to go on a random run around my neighborhood with my dog. We made it about 1 mile and I wanted to pass out afterwards. A few days later, I went for another spontaneous run. This time I made it about 1.25 miles and it felt good.

The habit I starting forming: Start small and keep it a priority.

After a weekend of partying with my friends and fiancé. I was hungover and my body didn’t feel very healthy. Then it hit me. I remembered how much better I felt after each time I ran. So, I peeled myself off of the couch and made it about 2 miles. Instantly I felt better for the rest of the day.

The habit I started forming: Think about the end result to accomplish your goal.

A few days later, I signed myself up at a local gym. I started doing mainly cardio, lots of crunches and some weight machines. I really didn’t know what I was doing, but I pretended like I did. This was also during the early days of blogging and social media influencers. I came across bodyrock.tv on Facebook and just started mixing in some of Lisa-Marie’s moves with mine. Her body was unbelievable and her workouts were free. So, I dialed myself in once a day to her Facebook feed and taught myself the basics. [Read more…]

Note from Lisa: I’m excited to introduce Kelly Turbett, health & fitness contributor to TwinCitiesFrugalMom.com! Kelly is a Twin Cities mom of two who owns The Living Fit Blog, and will be sharing tips on how to stay Healthy and Fit on a budget! (More about Kelly here.)

A Guide to Living Healthy & Fit on a Budget

Frequently Asked Questions & Fitness Tips – by Kelly Turbett

How do I save money on my gym bill?

Before you sign up at a gym/fitness center, be sure to ask the right questions to the sales team. One question you should always ask is “Can I have your gym reimbursement information?” They will then hand you a form or send you to their website. Once you receive the right information, you can give it to your health insurance company. You can ask for this form at your convenience. There is not a deadline to enroll/unenroll.

Most health insurance companies offer a gym or exercise reimbursement plan that can be applied toward your monthly bill at most gyms/fitness centers. Most reimbursement plans will take a certain percentage off your monthly gym bill – only if you attend a certain number of days per week/month. If your gym doesn’t offer one, maybe it’s time to switch gyms that can help save you money long-term.

Is it expensive to eat healthy?

People tend to think that eating healthier is more expensive than eating processed foods.  If you plan accordingly, it actually should cost you about the same as what you are spending now. The best way to eat healthy long-term is to make sure you can comfortably afford your choices. This means that you shouldn’t purchase items that you can’t afford. You also should never add healthier food purchases on top of your regular food purchases.

The truth is that it all comes down to taking a closer look at your grocery budget. What you are currently spending? What can you afford? Be real with yourself and your budget. Then reallocate those dollars toward some healthier food options. This means giving up the old for the new. For example, swap out real potatoes instead of buying frozen french fries. Better yet, just buy the small bag of potatoes until you realize you need a bigger bag. The key is to avoid wasting fresh foods. You should never spend MORE money on healthy foods. Only spend what you can afford.  For example, if you can’t afford to buy all organic food, don’t. You will still be just as healthy if you eat regular broccoli because regular broccoli is actually healthier than organic broccoli cheddar bites.

What is the cheapest/most expensive diet?

The cheapest diet is simply cooking healthy food in your own kitchen. Stay away from fast food places and restaurants because they are always more expensive. Save eating out for a special occasion and/or a good cheat day.

Joining pre-cooked meal planning services can be the most expensive. Companies like Jenny Craig, Weight Watchers, or Nutrisystem are more like “clubs” so you will pay more because they are offering more services.

Now let’s compare apples to apples with some home-cooked diet plans and see about how much they actually cost.

The Mediterranean Diet (average spending). It’s made up from whole grains, beans, nuts, fruits, veggies, legumes, fish/seafood and dairy. What makes the Mediterranean diet so great is that it is less restrictive than most other diets.

As you can see by the Mediterranean diet food pyramid (below), the foods consumed daily are relatively cheap. One of the largest costs of the Mediterranean diet is purchasing fish and seafood, but you can find these items on sale frequently or in the frozen section, which is often cheaper than fresh. Nuts are also expensive and are packed with calories, so use them sparingly. Over all – this diet is pretty comparable to a regular grocery bill and lets you drink wine!

The Paleo Diet (slightly more expensive). This diet is made up of a large amount of meats, poultry and seafood – along with lots of certain types of fruits and many vegetables.  While on this diet, you are not allowed to consume any grains, legumes, soy, dairy, corn or nonnutritive sweeteners.

As we all know, meats and other proteins generally rack up the grocery bill, so watch out with how much you spend on this diet. Eating paleo also recommends purchasing more high quality meats (like grass-fed beef or organic free-range chicken) but isn’t necessary. Do what you can afford to cut costs. The plus side? Small amounts of wine are okay!

A cost-effective benefit of this diet is that since there are many food restrictions, so you can swap out what you would normally spend on dairy, grains and spend it on more protein, like fish or nuts. The good news? Protein keeps you fuller, longer! If you learn to eat less, you should be able to make this diet fit the budget.

The keto diet (slightly more expensive). This diet is somewhat similar to the paleo diet because it is centered around a large amount of protein and meats, but it is more fat-based than most other diets. As we learned with the paleo diet, meat is generally the most expensive part of the grocery bill, so watch how much you spend. By limiting your spending on the diets restriction items, like bread, milk, sugary treats and alcohol, you can afford to spend more on fattier meats and oils. Think about how much money you can save if you don’t drink?!

The Vegan Diet (average spending). Vegans survive on mainly on beans, rice, pasta, fruits and vegetables – which are essentially some of the cheapest foods at the grocery store. While plants are often cheaper, they still can go bad pretty fast. Make sure to utilize a good freezing system to help keep all of your vegetables from going bad. We also know that most vegan specialty processed foods can be very expensive in the grocery store, so try and limit these purchases as often as possible.

The Gluten-Free Diet (average spending).  This diet is more than just not eating gluten. People who are gluten-free eat fruits, vegetables, meat, poultry, fish, seafood, dairy, beans, legumes and nuts. The trouble many people have on this diet is that there are plenty of processed “snack” foods that do not contain gluten, so be careful not to over indulge on these unhealthy items just because they are “gluten free.”

So, what common grocery store items actually contain gluten? The following foods often contain gluten: malt flavoring, soups, cold cuts, french fries, processed cheese, mayonnaise, soy sauce, dressings, egg substitutes, sausage, non-dairy creamer, fried food, gravy, canned baked beans, cereals, breaded foods, puddings, hot dogs, ice cream, root beer, energy bars, instant hot drinks, veggie burgers, oats (and more).

The ‘Organic Only’ Diet (the most expensive).  Organic food is generally the safest and most nutritious, but it is also the most expensive. The markup is generally anywhere between 10-50% percent, depending on what sales/coupons are available and also where you shop. If you are looking for cheaper organic food, head straight to the growers or shop elsewhere and search their prices.  Most stores now have an organic section so shop around to help save money. Even places like Aldi offer quality organic products for cheaper prices.

Fitness Centers

Is there a big difference between expensive and cheap fitness centers?

There are many different types of fitness centers – big, small, fancy and basic. Pick a fitness center that best serves you and fits in your budget. Don’t over invest in your center until you are fully committed to exercising. You don’t want to over pay for something that you never use.

Let’s break it down to see how much each center costs versus what they actually offer.

Luxury gyms ($60-$100/person/month). They often have a more state-of-the-art facility with more equipment and amenities. They also have more all-inclusive services. Which means, they have all different kinds of equipment, classes, pools, hot-tubs, locker rooms and other products/services for their members.

While these places are nice, you shouldn’t pay for them if you are only going to be hitting up the steam room.  Be real, you should join a gym to exercise. They can actually be a cheaper option than most smaller, personalized fitness centers (yoga, cycle, Pilates or kickboxing studios) because they also offer most of the same classes as most smaller boutiques – but their classes might not be as amazing as a studio who only specializes in one type of exercise.

Other Large Gyms ($10-$50/person/month).  These places have everything you need, including cardio equipment, cable machines, pools, weights, cycle studios, and classes. I would definitely recommend starting your fitness journey with something you can afford so you don’t throw in the towel because of how expensive it is.

Smaller Gyms ($20-$60/person/month). A lot of the smaller gym franchises, like Snap or Anytime Fitness don’t ever close their doors, so you can workout whenever you would like, which is a benefit to some. The downside to these places is that they don’t offer many (or any) classes – just the basic equipment and a lot of time, you will fight over machines or space. But if you need a place to just run, lift or just to exercise, start here.

Individualized Fitness Studios ($70-$140/person/month). You drive by them every day – cycle studios, CrossFit garages, yoga and Pilates studios, kickboxing centers, etc. These places are going to deliver a better experience. They have higher quality equipment, better classes and instructors and a general overall atmosphere. It is almost like you have your own personal trainer every time you go in and you get to hang out with a group of like-minded people to connect with. It’s awesome!

Most facilities will even allow you to try it out for free and you can decide if it is for you, before having to pay anything. Plus, they usually will offer great deals throughout the year to help make it more cost effective. If you can afford to spend a little bit more per month, these are great places to try something new and to connect deeper with other people while you work out.

Are social media influencer workout plans cheaper and effective?

Social Media influencers are people who live life sharing their successes and experiences so you can follow along with their journey. Many influencers will also provide their followers with life-changing tips and “their best kept secrets” to accomplishing a body much like their own, which is VERY powerful.

Of course you can learn the basics from a personal trainer, but a lot of the time, most fitness social media influencers have tried many different methods over time. Plus, you get to see more into their world – how they eat and what goals they are trying to achieve. They simply know what works best! Many social media influencers end up developing their own more personalized workout program that fits more with their followers needs. Are you looking to connect with another mom who overcame diastasis recti? Are you looking to join a mom fitness group to take a break from your kids and make new friends? Do you just want an amazing home workout routine for cheap? Social media influencers got your back, always! And most of them are driven by their passions, not just to make a profit.

Overall, their workouts are extremely effective because they are more personalized to your specific needs, easily accessible from your phone and are available to you 24/7. They also usually cost about 25-50% less than what you would pay at a fitness center too!

What are the best free opportunities to workout?

There are unlimited free opportunities to workout. Even if you currently workout at a gym, still try and get outside to workout once and a while because it is excellent for the body and mind. Here is a list of free opportunities to start moving:

• Start walking
• Download a free workout app
• Go for a run
• Follow along with a fitness influencer
• Go for a bike ride
• Go hiking
• Join a free fitness support group
• Try out a free class at a fitness center
• Join a free run club
• Play a sport outside/inside
• Walk your dog
• Do exercises that don’t require equipment (push-ups, squats, jumping jacks, ice skaters, planks, lunges, box jumps, burpees, crunches, tricep push-ups, yoga stretches, jackknifes, etc.)
• Do workouts at the park
• Swim in a pool or lake
• Do workouts with a friend
• Do yardwork

Read more tips at The Living Fit Blog and follow Kelly on Instagram!