We can't talk about living a healthy lifestyle without addressing diets. Many of us are overweight. I for one have tried a number of different diets and have to say that not all of them are budget friendly. This week, let's discuss what to look for when looking for a budget friendly diet.

First of all, be wary of diets that require you to buy food from the company. Sure, people do lose weight on these diets, but it's probably because they can't afford to buy any additional food. This does ensure that you'll stay on the plan, but do you really want to be confined to a plan that much? More importantly, there may be times when your budget simply will not allow for these expensive foods.

Special memberships are another thing to look out for. If you have to pay to get the information for a diet, it's not budget friendly. There are exceptions to the rule though. For example, you can find all the information you need for the Weight Watchers diet for free. All you have to do is search the internet.

Dieters should also avoid diets that are too complicated. If a diet is complicated, chances are that any money you spend might go to waste. This is because that diets that are complicated usually fail. Take it from me. If the diet is too time consuming and requires too much from the dieter, you'll find yourself quickly breaking the complicated rules.

So, what does work? Plain and simple, I've found two plans that work and are budget friendly. The first plan is to simply count calories. This plan doesn't require you to eat any certain foods, which means that it's inexpensive. Plus, it's straight forward. You determine the amount of calories needed to lose weight and then stay within that range.

The easiest diet I've ever found though, that's budget friendly, is to simply make good choices. We all know what's good and what's bad for our bodies. With further research, we can even find the healthiest foods that also promote weight loss. That's really all it takes.

No matter how excited you were about your new fitness frenzy attitude a few weeks back, there will come a time when the motivation level hits an all time low. Getting into a new exercise routine is great, but it's the consistency of the workouts that will get you the results you crave. Unfortunately, many people simply give up after a series of missed workouts, or from sheer boredom. Don't be the next victim of workout burnout! Prepare yourself for the dip in motivation by jazzing up your workout routine with some of these simple strategies:

1. Pump up the jam. Workout to music that really gets you going so that you can have fun while you move! Create a special soundtrack just for your workouts, and change things up every few weeks.

2. Buy some new workout shoes. A fresh new pair of sneakers may be just what you need to get back into gym-mode again. If you've been wearing the same shoes to workout in for several months, you may even be causing some serious damage to your calves and heels. Take the time to get fitted for a pair of sneakers so you can protect your feet and legs from the impact of your workout routine, and power up your workouts instantly.

3. Bring a friend along. Have you been doing your workout solo all this time? Bring along a friend and show them the moves. Teaching someone else a few exercises you've mastered is a great way to improve your skills and take your mind off the workout. Plus, making the commitment to help someone else to get in shape might help you do the same.

4. Watch what you're eating. Make sure you're not eating a heavy or non-nutritious meal before your workout, because the wrong types of foods can make your energy levels fizzle. Eat right so your body is physically prepared for the exercise routine ahead.

5. Maintain a separate workout calendar. Even if you've become good at penciling in your workouts as a to-do item in your regular calendar, stay motivated by creating a dedicated workout calendar that keeps track of all of those gym visits. It's a simple and effective way to visualize your progress!

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.

Recently I gave up drinking regular soda such as Sunkist and Coca Cola due to stomach problems and concern about continued weight gain. I thought drinking juice would be a natural and healthy alternative to sugared drinks, boy was I wrong.

Imagine my surprise when I learned that while juice does have more vitamins and nutrients, the store bought brands are not much healthier than soda. Most juice products are not 100-percent fresh-squeezed juice. So the new juicing craze is designed mainly for those who can make or buy fresh juices out of oranges, apples, peaches, strawberries and other fruits.

Just one 150-calorie drink a day that is not whole fruit or vegetable juice can lead to a weight gain of 15.2 pounds a year! And how many of us stop at one? Not me. Two glasses equals 30.4 pounds, and three means 45.6 pounds per year.

So, I'm determined to stop reaching for juice. It would take 15 minutes of extra aerobics every day for me to offset the deficit, and it is just not worth it. Plus, the sugars and corn syrup in many juice drink blends cause a craving for more sugar, affect tooth health, and it is harder to make up for weight gain caused by sugar.

So, what is the best way to get vitamins and nutrients? Eat whole fruit or get a juicing system. This will definitely cut down on sugar intake for adults. I also plan to start taking more tablet vitamins. I love drinking something sweet, but that's a big part of the problem. I'd rather have juice than a piece of chocolate cake, which is a start, but when it comes to losing my excess weight for good, it is just not enough.

I suggest drinking one or two glasses of juice per week and focusing on water with lemon juice and whole fruits for health and sweet tooth purposes. Exercise is always a good idea anyway, and if that gets combined with the proper equipment and clothes, reduced sugar intake, fresh fruit, vitamins and juice, then we're all likely to come out winners at the end of each year. And that is why we're all fighting to stay thin or get thin.

When it comes to heart healthy fats, salmon is one of the tastiest choices. Unfortunately, many people skip over salmon, not knowing that this high fat fish is full of good fats. In this week's blog, we'll discuss the health benefits of salmon as well as different ways to incorporate it into your diet.

A quick look at salmon's nutritional facts makes it plain why you should be eating more salmon. A 4-ounce filet of salmon has 185 calories, 5.5 grams of fat, 0.9 grams of saturated fat, 1.5 grams of monounsaturated fat, 2.1 grams of polyunsaturated fat, 0 grams of trans-fat, 83mg of cholesterol, 107mg of sodium, 0 carbs and 31.7 grams of protein. As you can see, salmon is low in cholesterol and sodium, but high in mono- and poly-unsaturated fats. These fats help reduce cholesterol levels so that you heart is healthy. Of course, you can't overlook that salmon is also low in calories and a great source of protein.

Personally, I love to sauté salmon in olive oil and season it with sea salt and fresh cracked pepper. I serve it with a side of steamed vegetables. This makes the perfect lunch. I also enjoy sautéed salmon on a bed of romaine with a bit of parmesan and fat-free dressing. It also tastes great baked with a squeeze of lemon and a grind of black pepper from the pepper grinder. Of course, I do love salmon cakes, but deep frying the salmon sort of defeats the purpose of this heart healthy fish. The important thing is to not be afraid of salmon. It can be used to create several recipes. As long as you've got a great imagination or cookbook, the sky's the limit.

If you're worried about the cost, check your freezer section. I buy a one-pound bag, which contains four 4-ounce filets for around $5 at Wal-Mart. Regardless of where you get your salmon, it's one of the easiest ways to keep your heart healthy and your waistband tiny.

This week's blog entry isn't meant to criticize the nutritional value of meat. In fact, I feel that lean proteins are essential for a healthy lifestyle. Instead, this week's entry is meant to inspire you to find new ways to increase your vegetable and fiber intake. In this week's blog, we'll discuss the importance of meatless meals and what they can do for your body and wallet.

Meatless meals allow you to pack high levels of nutrition into one meal. Instead of preparing a meal where the vegetables and whole grains play supporting roles, you can prepare a meal where they get the lead role. Just imagine how healthy the meal could be. You could prepare a vegetable stir fry served over a bed of whole wheat pasta or brown rice. You could even have a Southern meal of green beans with new potatoes and cornbread. Of course, you can't forget salads and soups. Meatless meals can be loaded with fiber, protein, vitamins and minerals. All you need to do is choose healthy ingredients.

Now, we must not forget another important factor. Meatless meals can be more affordable. If there's anything we need right now, it's more affordable meals. With the cost of groceries continuously on the rise, meatless meals can help you afford healthier ingredients. By eating one or two meatless meals a week, you'll have more money to spend on lean protein. This ensures that you're able to choose healthier cuts of meat, rather than settling for what's on sale.

If you're a meat lover like I am, you may be intimidated by meat-free meals. You don't have to be though. There are hundreds of meatless meals that satisfy your cravings for meat. For example, bean burritos and Portobello burgers are very satisfying. By no means am I asking you to eat tofu. I'm just asking you to consider recipes that are meat-free.

Whether you're trying to lose weight or simply lead a healthier lifestyle, a food diary is essential. Not only does a food diary allow you to keep track of foods eaten throughout the day, but you can also record any weaknesses and cravings you notice. In other words, a food diary makes you more conscious of what's going into your body. In this week's blog, you'll learn the importance of a food diary and what should be included in your daily entries.

I tried off and on for several years to keep a food diary. It wasn't until this year that I finally stuck with the commitment. When I started, I would simply write down what I ate, how many calories were in each food, and I would total up that day's calories. A food diary can be much more than that though. If you need to increase your calcium or fiber intake, you can keep totals of that as well. My current food diary includes the following:

A bi-monthly weigh-in
Foods eaten
Calories, along with a total
Amount of water drank
Any cravings I experience, along with the time that they occur
A daily summary of the good things I did and what I need to work on

This food diary was just what I needed to make me more aware of my eating habits. But it also made me more aware of my trouble areas. For example, I noticed that I crave sweets late in the afternoon. Still, I feel that best part of the food diary is making note of the good things you do. Having a list of accomplishments makes you want to keep doing the right things for your body.

If you're trying to lose weight, I highly suggest keeping a food diary. You will quickly notice how some foods take up a large amount of your daily calories. When you become conscious of this, you will choose foods that allow you to eat more and stretch your calories further.

What are you waiting for? Grab a pen and start a food diary.

Many people are under the misconception that a healthier lifestyle means no snacks. This couldn't be further from the truth. In fact, snacks help prevent you from overeating during mealtime. Snacks also keep your body burning calories all day long. The problem with snacks is that many people make poor choices. Obviously, candy bars and other sugary candies should be avoided or at least consumed in moderation. The key is to stock your pantry for healthy snacking. In this week's blog we'll discuss the best choices for healthy snacks.

One of the biggest problems I faced when stocking my pantry with healthy snacks was still having bad snacks on hand. I grew up being taught not to waste food, so it was hard to get on the right track. There are ways around this. You can give away unopened snacks. You can also take the snacks and leave them in the break room at work. If possible, you can even freeze the snacks and enjoy them in moderation. Just get the snacks out of your pantry so that you focus on healthier options.

When choosing healthy snacks, you want to choose foods that offer nutritional value. In other words, you want to avoid snacks that contain mostly empty calories. The following is a list of snacks you may want to consider:

Fruits
Nuts
Whole grain cereals
Whole grain bread
Natural peanut butter
Light, microwavable popcorn
Low-sodium soup (avoid condensed soups)
Dried cranberries
Apple chips

These are just a few options. There are several healthy snacks to choose from. If you love sweets, like I do, you may also want to add fat-free pudding cups and 100-calorie snack packs. These snacks satisfy your sweet tooth without being full of calories. Just make sure you also incorporate healthier snacks into your daily diet.

Don't forget that many of these snacks can be tossed into your bag before heading out the door. This means that you have no excuse for choosing unhealthy snacks at work.

How much fruit are you eating each day? Are you eating the recommended servings required for your body size? Unfortunately, many people aren't. This really isn't a surprise, especially when you consider the cost of fresh fruit. Still, you know how important it is to add fruit to your diet. In this week's blog, we'll discuss fruit and some of the challenges that come with this healthy lifestyle change.

One of the biggest challenges I've faced with adding more fruit to my diet is the cost. With the rising cost of fuel, the cost of fresh produce has also increased. It is now much more expensive to transfer fruit across the country. How can you overcome these high costs? First of all, buy seasonal fruits. If the fruit is in season, grocers don't have to get the fruit from other areas. Second, buy locally. Instead of turning to the grocery store, go to the farmer's market. Third, look for sales. Buying what's on sale each week offers variety. It also encourages you to try new things. Last, but not least, try growing your own fruit. You can grow fruit in pots and even hanging baskets. Best of all, you'll have excess fruit that can be frozen or canned for later use.

The second challenge I faced was boredom. Fruit can get boring after a while. Depending on the number of servings you're supposed to eat each day, you may find it hard to keep those servings interesting. One of the easiest ways to add fruit to your diet is smoothies and 100-percent fruit juices. Both of these options can be changed to create new flavors. Another option is to add something healthy to your fruit. For example, coat apple slices in peanut butter and sprinkle on healthy granola. Last, but not least, get creative. Add fruit to your main course. For example, add a fruit salsa to the top of your grilled chicken.

Adding fruit to your diet doesn't have to be difficult. Get started tomorrow by adding fresh fruit to your lunch bag.

It's a fact. When people live hectic, stressful lives they tend to take better care of inanimate objects than they do themselves! Take cars, for example. Everyone knows that basic routine maintenance can keep things running smoothly and prevent major breakdowns later on. We get oil changes and tune-ups for our cars. The same basic principles apply to your body, the most important asset you have! Without a healthy body, you can't do the things you need to do, and you're certainly not prepared to handle stressful situations. Taking care of yourself with some routine "basic maintenance" can keep your body running smoothly and give you a solid foundation for dealing with stress.

Body Basic Maintenance #1: Get Enough Sleep
This one is important. Even if you can't get a full eight hours, make a commitment to yourself to get as much as you can. If you have trouble sleeping, try relaxing with a relaxing bath or good book.

Body Basic Maintenance #2: Eat (And Eat Reasonably)
Sometimes, it's not a matter of eating well - it's a matter of remembering to eat at all! Grabbing breakfast in the morning can help energize you all day. And when you do eat, make sure that what you're putting into your body will help it run smoothly.

Body Basic Maintenance #3: Get Moving
If a car is left in the garage for several years, it may or may not run when someone tries to start it up. The same is true for exercising your body. Try to get a little bit of exercise every day, even if it's only walking the dog. It will help you feel better both physically and emotionally.

Body Basic Maintenance #4: Take A Daily Vitamin
If you ate a perfectly balanced diet every day, then you probably wouldn't need a daily vitamin supplement. A daily vitamin supplement can help strengthen all of your defenses, particularly your immune system, and make up for the nutrients your day-to-day diet lacks.

Body Basic Maintenance #5: Stay Hydrated
Many people don't drink enough liquids. Adequate hydration can help all of your body's systems run more smoothly. Think of it like an oil change for your body. Find a healthy drink you like, such as tea or ice water, and keep it on hand at all times for maximum hydration.

When it comes to dealing with stress, there's a direct link between how well you take care of yourself and how well you handle tension. A big part of this is diet, but it's hard to watch what you eat. When you stop to think about it, how do you know when you're feeling stressed out? Your muscles tense, your heart rate increases, and you might even get a headache. Many of the signs of stress are physical. By taking small steps to improve what you eat, you can better prepare your body for handling stress later on. Even the busiest people can do three easy things to make their diets just a little bit healthier.

Stay Hydrated
This is probably the most important. I've noticed a big difference in how I feel when I'm not staying hydrated, and how I feel when I do. The best way to handle this is to keep a bottle of water (or tea, etc.) with you at all times. If it's there, you're more likely to drink it, and less likely to run for the soda machine down the hall.

Avoid Temptation Altogether
I find this really hard to do, but it works! The idea is simple enough: if you want to improve your health and resistance to stress, don't buy junk food. If it's not in the house, you can't sit around eating it in the evenings. I'm usually pretty mad when I want a big bowl of ice cream after dinner, but am I mad enough to make a special trip to the store? No.

Make It Easy
During your busy day and when you get home from work, you're probably not likely to whip up a nutritious meal. If you plan ahead in the mornings and after dinner, you're more likely to eat well. Pack your lunch in advance, with healthy things you like to eat. For an easy evening meal, throw lean meats and fresh vegetables into slow cookers in the morning for a hot meal when you get home. A little advanced planning makes it easy to stay hydrated, healthy and ready to face the world.