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!

When times are tough, families often give up healthy habits in order to save money. There's no denying the fact that unhealthy foods are less expensive or that gym memberships can put a strain on your wallet. Luckily, there are creative solutions that allow you to continue living a healthy lifestyle, even when you're on a budget. That's exactly what this blog is about. Each week, we'll discuss easy ways to continue living a healthy lifestyle while maintaining a budget. This week, let's discuss gym memberships.

When living on a budget, even a $60 a month gym membership can seem expensive. That's money that could be used towards groceries or other more important expenses. On the other hand, a $25 membership doesn't seem so bad. This is where places like The Y and community colleges come in handy. For unbelievably low prices, you'll be able to workout without breaking your budget. Best of all, some places even offer daycare services at affordable rates.

If you want to save even more money, look for free options. Many communities have recreational centers and parks that are free to local residents. This means you'll have access to walking trails, tennis and basketball courts, exercise equipment, and swimming pools. If you live in a community that charges a small fee, consider volunteering your time in exchange for using the services for free.

The simple truth is that a gym membership doesn't have to cost a small fortune each month. You don't have to give up this part of your healthy lifestyle in order to pay your monthly bills. Do a quick internet search, or even open the local phone book, and look for less expensive alternatives. I must offer one last bit of advice though. Read the fine print before signing up at expensive gyms offering low upfront prices. As with many other services, you may get trapped in a longer agreement that requires expensive payments down the road.

Now, what are you waiting for? Get back to the gym and your healthy way of living.

Most everyone gets depressed from time to time, and many cases do not need drugs, counseling, or hospitalization. What we eat and drink, and how much activity we have in our lives, can directly affect our mood. When we load our bodies up on sodas, fried fast foods, potato chips, and desserts, our moods changes. At first, we may feel more energetic. But once the sugar or carb high wears off - here come the blues.

Some cases of depression are more serious, and do require a doctor's intervention. When someone is suicidal or hearing voices, they need immediate medical care. But for the cases where it's a feeling of blahs and a lack of energy, putting on a pair of tennis shoes and doing some exercise can help turn it around.

Exercise creates endorphins, which are the body's "feel good" chemicals. People pursue this through through many personal activities. But taking a simple walk or doing a little bit of dancing can give your body and mind that natural high it needs - and unlike the one created by sugars and starches, you won't crash back down into depression afterwards.

Even seriously depressed people, once they are out of medical danger, are likely going to be told by their doctors and therapists to walk or do some form of exercise every day. They are going to feel better when they don't eat junk food.

Weight gain is also depressing in itself. Making small changes, like even one walk a week or dropping a few sodas a week, can and do add up over time. Then you can fit into those exercise pants you always wanted but felt you might never get to wear. Walking up the block requires minimal time investment, and no money.

Exercise is nature's antidepressant. Even if you aren't depressed, it can stop you from getting that way. There really are more benefits to fitness and good eating than a healthy, fit physical body. When striving for success in your fitness and diet regimen, don't forget you also need to take care of your mind.