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Healthy Eating On A Budget

Eating healthy food does not have to break the bank. We are going to talk about a few ways to help you on saving money while eating nutritious food.

Healthy eating on a budget Topics

•Opening activity

•Planning tips

•Shopping smarter

•Low-cost cooking

•Dining out strategies

•Healthy low-cost meals

Activity: Yesterday’s Food

•Write down two meals you had yesterday
–Where you ate
–What you ate
–How much it cost

Shopping Strategy

Before You Go to the Store

•Plan meals and snacks.
•Make a shopping list.
•Check for coupons and store specials.
•Make sure you don’t shop on an empty stomach.

Smart Shopping

Six Tips for Smarter Shopping

1.Stick to your shopping list.
2.Compare costs.
3.Look at generic or store brands.
4.  Limit buying processed foods and “junk foods.”
5.  Buy in bulk.
6.  Show protein know-how.
•Check the meat, poultry, and
fish departments for weekly
specials and sales.
•Choose less costly cuts of meats.
•Try other healthy protein sources
such as beans, peanut butter, or eggs.

Cost-Effective Cooking

Six Steps for Stretching Your Dollar at Home

1.Save money by eating breakfast at home
and packing a lunch.
2.Use sale items in your recipes and substitute ingredients if needed.
3.Use seasonal produce and also cook with frozen or canned fruits and vegetables.
4.Budget your beverages.
5.Start a supper club or potluck with your neighbors, family,
or friends.
6.Use leftovers.

Dining Out

Six Strategies for Saving When You Dine Out

1.Check coupons in the newspaper, in local magazines,
or online.
2.Choose wisely—a soup and salad or appetizer might be
a smart choice.
3.Find out about specials that make dining out less costly.
4.Split your entrée into two portions.
5.Choose a calorie-free and cost-free drink: water with lemon wedges.
6.Splurge at home.

Fast Food Comparison: Cost and Nutrition

Quick, Healthy, and Inexpensive Meals


•Cereal with milk and banana
•Peanut butter on whole wheat toast or English muffin
•Hard-boiled egg and toast
with 100% juice
•Baked apple with cottage cheese
•Oatmeal with raisins, almond slices, and milk

Lunch or Dinner

•Tuna salad sandwich with a side salad
•Beans and rice with mixed veggies and salsa
•Vegetarian omelet with tomatoes, onion,
and potatoes, and a whole wheat tortilla
•Pasta primavera with marinara                    sauce
•Ground turkey chili with whole
wheat dinner roll

Activity: Yesterday’s Food 

Challenge: Cut the Cost of Yesterday’s Meals

1.What could you change in each meal to cut the cost?
2.What alternatives to the entire meal could you try in
the future?

The Key to Healthy Eating on a Budget

•Be prepared.
•Be flexible.
•Be creative.
•Be smart.
Well I hope that this helps you save a buck while continuing to eat great healthy  whole foods.
Thank you for your time and energy….Be well
Jaime Hernandez
Health and Exercise Prescriptions

Health and exercise prescription's Blog


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What does a good snack look like…and how many should I have?Great Bellingham Local snacks Erin Bakers Breakfast Cookies and Jovans Pure Nutrition Whole Food Crackers!

I often times get ask the question; what is a good snack?

A good snack generally consist of a good balance of carbohydrates, protein and fat.

Lets look at two Local snack food companies that have great wholesome products that I am confident are healthy, satisfying and under 300 calories.

The first snack we are going to look at is one of my favorites for sure; Erin Bakers Breakfast Cookies! My favorite flavor is the fruit and nut….yummmy. Here is the break down of nutrition for one serving. Checkout the other flavors at

Fruit & nut

  1. Calories = 290
  2. Carbohydrates =52 grams
  3. Protein = 6 grams
  4. Fat = 7 grams
  5. Fiber = 5 grams
As you can see this snack has more carbohydrates  than the other macro nutrients. The majority of these carbs are from Oats which are a complex carb so it releases sugar slowly into you body which is great for holding your appetite at bay and a great post workout snack as well.
My second favorite snack is Jovans Whole Food Crackers! I personal think the best flavor is the Spicy El Paso….mmmmm so good. Checkout the website and the other flavors!!
This snack has lots of nutrition packed into very few calories. 4 servings of this cracker is 268 calories with half your daily serving of fiber and almost two bananas worth of potassium. These crackers also contain a good amount of Essential Fats omega 3 and are gluten free! Here is the break down of nutrients.
  1. Calories = 268
  2. Carbohydrate = 24 grams
  3. Protein = 12 grams
  4. Fat = 16 grams (Remember these are the good fats!! Omeg 3’s)
  5. Fiber = 8 grams of fiber which is about 40% of your daily recommend allowance!!Wow!
  6. Potassium = 712 Milligrams which is about two medium sized bananas full of potassium
Well remember that you should have at least 2-3 snacks a day to help keep your body fueled up and performing at its best. You should adjust your snack calories so that they are appropriate to not exceed your goal calories of losing body fat or maintaining your weight.
You should be consuming 3 meals and 2-3 snacks a day with in your alloted amount of calories your body needs. If you over consume food and do not use that stored energy then it will turn into fat even if the food you are consuming is good for you.
I hope this helps you to pick out a great snack that keeps your appetite at bay and you enjoy. If you need help figuring out your own nutrition plan and or learn how many calories you need to consume based off of your personal fitness goals then contact me.
Thank you for your time and energy…..Be well
Jaime Hernandez
Health and Exercise Prescriptions

Health and exercise prescription's Blog

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What do you do when you do not feel like exercising?Do you have a plan?Here are some suggestions to get you through this mental hump


Well today I wanted to write a short blurb on what to do if you do not feel like exercising or sticking to your nutrition plan. Today I have had this strong inclination to forgo my regular run and workout and I know that everyone has days that they do not feel like getting their exercise in. 

So what do you do when you are not motivated to get your exercise program done? I am going to list a few ideas of how to break through this mental block.

How to take small steps to keep you on your health and exercise program.

  1. If you do not feel like doing your cardio; make your self at least put your running/walking gear on and get out on the trail and if you still do not feel like doing your cardio do at least 10min of a walk. Usually once you get out on the trail you feel like doing it.
  2. If you do not feel like lifting weights; you can do just one set to keep in the habit and even lift less weight if  you are low energy.Some is better than none.
  3. If you do not feel like sticking to your nutrition program; You can have some days that you do not stick to your nutrition plan 100% so that way you have room to still indulge in some of the things that you may crave but, do not usually eat. Remember you do not have to eat the whole indulgent snack maybe a couple of bites will fix that craving to hold you over.
  4. If you do not feel like doing your stretching; you can always do just a few of the stretches that you feel like you need the most and then the next day when you are motivated you can do all of them.
In my experience having a plan to get you through MENTAL HUMP DAYS can keep you on track. I hope you can use some of these ideas to keep you motivated and realize that you are going to always have good and bad work out days.
If you need help putting together a complete health and wellness plan please contact me.
Thank you for your time and energy….Be well
Jaime Hernandez
Health and Exercise Prescriptions

Health and exercise prescription's Blog

Leave a comment

Meditation with Binaural beats can help train your brain to relax

Meditation with Binaural beats can help train you brain to relax

With the busy life people have now days; we need an easy an effective way to promote health through relaxation everyday. Most people become stressed at some point and time in their lives whether it be work, family life or other outside factors. We all need a mechanism/outlet to deal with this extra stimulus of stress or our bodies starts breaking down(psychosomatic disease). Stress chemicals that are released over long periods of time begin to have a pharmacological effect on our body’s organs and tissue such as cortisol that is breaking down tissue(cortisol shot) and epinephrine that fatigues  our adrenal glands. If you would like to read more about stress and the implication it has on your body checkout one of our past blog post

OK;Lets first talk about what states of consciousness are and how that relates to our brainwaves.

Brainwaves and state of consciousness

Our brain pulses and vibrates like everything in the cosmos. The brain pulse is measured like sound in cycles per second or Hertz(so as waves). The machine used to make the measurement is called an ElectroEncephaloGraph (EEG). .

Brainwaves are categorized in 4 categories : Beta, Alpha, Theta and Delta.

Beta (13- 40 cycles per second)

  • Beta is associated with our waking activity. During a day we experience all the brain wave patterns with a predominance of Beta.

Alpha (8-13 cycles per second)

  • Alpha pattern appears when in wakefulness where there is a relaxed and effortless alertness. Light meditation and day dreaming.When I go running I do some of my best thinking in this state of mind. It is recommend to practice your creative visualization and auto-suggestion/affirmation technique in alpha state.

Theta (4-7 cycles per second)

  • Theta brain waves, are the brain state of REM sleep (dreams), hypnosis, lucid dreaming, and the barely conscious state just before sleeping and just after waking. This state is great to practice relaxation. Some of the greatest thinkers of our time have came up with answers for very difficult problems in this state. I read about a Physicist
    that would put a bell on top of his head after he just got done trying to figure out a physics problem so that he would wake him self up before he fell asleep as to tap into this state of conciousness to solve the problem he was trying to figure out. It enabled him to work with possibility’s not thought of while in a alpha state of consciousness

Delta (1/2 – 4 cycles per second)

  • Delta is associated with deep sleep, this pattern is very slow, however, this brain waves pattern is important for the explorer of consciousness .
The brain function changes with the type of brain waves.So using 15-30 min meditations with binaural beats can help to make changes to your pattern of behavior and neurochemicals. I have used binaural beats for my relaxation when I meditate and it has been amazing. I am able to clear my thoughts aka mind chatter and learn how to relax much more deeply.
If you would like to buy some meditation cds click here to start today>>>
I highly encourage making your mission to relax and meditate easy and convenient so you can fit it into your busy life style.
Well thank you for your time and energy.
If you would like more information on how to build a complete health, wellness and exercise program to please contact me at
Jaime J. Hernandez
Health and Exercise Prescriptions

Health and exercise prescription's Blog

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