There are steps you can take to make living healthy on a budget easier. Last week, we discussed the importance of stocking your kitchen. While it is important to purchase items when they are on sale and keep your pantry stocked for hard times, that's not all you can do. This week we're going to discuss the importance of creating weekly menus, which will save you money and keep you healthy.

First of all, a weekly menu should begin with what you already have on hand. Take a look at your pantry and freezer and see what's on hand. Chances are you may be able to combine some pantry and freezer items to prepare complete meals. If you do have to purchase items to make complete meals, look at what's on sale at your local grocery stores. This will allow you to still prepare healthy meals without spending a fortune. If you already have meat on hand, you shouldn't have to spend much money at all completing your weekly menu.

In order to keep yourself from preparing the same meals week after week, it's important to have a large selection of recipes to choose from. You can either purchase cookbooks at yard sales or find free recipes online. One step you can also take to make it easier to create a weekly menu is to keep it consistent. That doesn't mean you should prepare the same meals every week. Instead, think of a method or type of meal to create each day. You could use your slow cooker on Monday, prepare a large meal on Sunday, or even have Mexican night every Friday.

The key is to spend as little money as possible, while still preparing healthy meals. If you follow last week's instructions, you should have no problem sticking to your budget without sacrificing quality or nutrition. Don't forget to get your family involved. Ask them what they'd like to have that week and ask them for ideas about creating consistency. Chances are, you'll be eating out less and less once you get the hang of creating healthy menus.

We all know that eating healthy can be quite expensive. This is especially true when it comes to snacks. Just look down the snack aisle at the large number of 100 calorie snacks that are available. Sure, they taste great and help keep you on track, but they also drain your wallet. This week, let's discuss how to save money on healthy snacks.

One of the best snacks you can take on the go is trail mix. While there may be hundreds of varieties available on the market, preparing your own is not only more affordable, but also allows you to prepare a mix that meets your nutritional needs. You could add sunflower seeds for folic acid, almonds for protein, dried cranberries for vitamin C, and even a few dark mini chocolate chips as a special treat.

Making snacks from scratch truly is the best way to save money, but there are a few more tips. First of all, stop buying those small individual serving packs. These not only cost more, but also create more trash, which the environment does not need. Instead, purchase larger packages and measure out servings into reusable containers.

Another option is to keep it simple. What could be healthier than enjoying fruit for a quick snack? If you purchase fruit that's in season and shop at the farmer's market you can save a lot of money. You can even dry fruit at home to make snacks that are even easier to take on the go and mix into trail mix.

Last, but not least, check those sales papers! If you enjoy certain snacks, check each week to see if they're on sale. If they are, stock up. That way you have the snacks you enjoy without having to spend a fortune.

If you want a few ideas on snacks that fit a budget, check out a few of my favorites:

Fresh fruit topped with fat-free vanilla yogurt and granola.
Baked pita bread wedges dipped in homemade bean dip.
Fat-free vanilla frozen yogurt topped with grilled pineapple.
Fat-free pudding topping with fat-free whipped topping.

Fitness gurus and healthy eating fanatics are always raving about the importance of downsizing portion sizes and why it's important to eat small, frequent meals throughout the day. If you want to lose weight and keep up with your weekly fitness routine, eating mini meals really is the way to go. Small, well-balanced meals throughout the day will keep your energy levels up because your blood sugar remains stable. This means you don't experience 'highs and lows' just from eating different foods, and you can actually get through your day without getting too hungry.

The best way to keep up with this habit? Pack a day's worth of food in a lunch tote and carry it around with you. This reduces the risk that you'll overeat at the next meal, and also prevents you from making an unnecessary trip to the nearest fast food pit stop or clearing out the vending machine.

Some of the best foods you can pack include whole grain crackers, lean meats, low-fat cheese sticks, yogurt and meal replacement bars. If you plan to eat a complete meal at the office, make sure it's a well-balanced one. For most people working in an office, staying focused is a priority; you can avoid the late-afternoon slump by making sure the center of your meal is high in protein. Grilled, skinless chicken breasts, grilled salmon, or even tofu will fill you up fast and keep your energy levels up throughout the day.

If you're planning to hit the gym before heading home after work, you will need to pack a few extra foods to make it through your workout. Eat a high-protein snack right before the workout to maximize the calorie and fat-burning potential of your routine. Make sure you drink plenty of water during and after your workout, and eat a combination of protein and carbs to refuel and restore your energy levels.

For the final meal of the day, go light; a lean protein for dinner coupled with a large salad is the ideal menu item at the end of the day. If you're craving something a little heartier, stick with smaller portions so you can enjoy your favorite meal without the guilt!

As much as we want to believe that losing ten pounds in ten days is possible, the reality is that those pounds aren't going to budge without some hard work and a plan. Fitness gurus have been telling us for years that extreme diets and fast-track fitness plans are nothing short of a fad. Still, thousands of people still jump onto the latest diet trend in hopes of shaving off extra pounds in a flash.

Not so fast, grasshopper.

Whether you're hoping to compete in a marathon this year or want to get yourself in summer-ready shape, the 'slow and steady' mantra will probably get you further. The American Council on Exercise points out that strength training, interval training and cardio exercise are the most important elements of a get-in-shape routine. Create and follow a plan that works for you; for weeks, months and even years. You can start by breaking up your training into different types throughout the course of the week; focus on cardio one day and strength training the next to make the most of your workout.

Some other ways to take the slow and steady route:

1. Don't do crash diets. Focus instead on leaning out your meals and cutting back on portions of foods you actually enjoy. This will take the pressure of eating 'diet food' off your shoulders, and will let you enjoy all foods in moderation.

2. Schedule your workouts. Get into the exercise habit by scheduling exercise into your appointment book or calendar. Sticking with your commitment is much easier when you make an appointment to just do it.

3. Clean up your eating habits. Eat more water-based and natural foods, increase your fiber intake and drink more water to keep your metabolism running at peak efficiency. Get into the habit of drinking more water by carrying around a sports bottle.

4. Be realistic. Don't set unachievable goals that will leave you frustrated and less likely to stick with your plans. Focus on making small, healthy changes to your lifestyle instead.

5. Log your time. Keep track of your workouts by logging in hours or exercises into a journal or calendar.

It's one of the easiest, budget-friendly fitness strategies on the planet, yet only some of us get into the habit of keeping up with a running routine to stay in shape. Running and speed walking are easy ways to get that heart pumping and burn off calories; the cardio machines at the gym are no match against a powerful running routine that includes a few lunges, squats and a solid stretching sequence.

If you're determined to jump into a fitness regimen this season, training yourself on a track or treadmill could be the key to fitness success. Here are some essential training tips to stay motivated and get in shape fast:

1. Pick out the right shoes. The right shoes will protect your feet and ankles and support your running ventures on any type of trail; if you're unsure about a certain style or design, get a professional fitting to determine your best size. Shoes that are too big or small will take their toll on your performance, so make sure the shoe truly fits so you can step up to the challenge like a pro.

2. Pack your running gear the night before. If you're committed to getting in shape, don't give yourself a chance to skip your routine in the wee morning hours. Pack your gear or set out your clothes for the morning as a motivation strategy. This move also ensures you have very few choices to make during your most vulnerable hour.

3. Eat like a champion (in the making). Stocking up on healthy snacks and eating at regular intervals throughout the day will put your energy level in high gear. You'll need to adopt this eating strategy for your new fitness undertaking, so make a plan that you can stick with for the long term. Fresh fruit, whole grains, lean protein and plenty of water are essential for your long-term success. Power up your days with the right foods and you'll find it easier to stick with a consistent running schedule.

Training your body and mind for a healthier lifestyle can be challenging, but preparation is key to your success. Get started on a running routine that will help you reach your fitness goals this year and beyond.