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1.
This first one isn't a nutrition
tip...you need to absolutely
get your training in order. Even
with a quality diet, if your training
isn't targeted to the goal you
want to achieve, you're not going
to get the results you want.
In
my experience it is true that
you can't out-train a BAD diet
but you CAN out-train a decent
diet, IF your training is good.
This means you shouldn't think
you'll never get the results you
want just because you can't buy
the expensive foods you want...a
reasonably good diet is fine if
your training is effective.
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2.
Get a membership at a bulk store...you'll
find cheaper prices at stores like Sam's
Club and Cosco. You'll also be pleased
to find a lot of organic options available
at these stores. For these stores, it's
marketing - people want this kind of
thing so they're selling it. Wal-Mart
and Target are jumping on this bandwagon,
too, and can have some good options
on quality food.
3. Buy frozen whole turkeys and learn
how to cook them. For about 20 bucks
you can get at least 10 lbs of quality
meat out of one turkey. The reason they're
cheaper is that you have to do a lot
of the work yourself, obviously, but
it's worth it. Whole chickens can be
good like this, too (not the rotisserie
pre-cooked ones, though - you'll pay
for the convenience on those).
4. Frozen veggies can be used in
place of fresh ones. Fresh is sometimes
not as good in terms of vitamin content
and frozen veggie bags often give you
better variety because they mix it all
up for you.
5. Olive oil is a healthy fat
and relatively cheap. Use it generously.
6. Don't buy boxed cereal. If
you want to eat cereal, get a big container
of oatmeal instead. For the price of
one box of cereal, which lasts you maybe
a few days (less if you eat it for dinner,
too), you'll get enough oatmeal to last
a few weeks.
7. Look for sales on meat and produce
that's getting close to it's expiration
date. In the words of Homer Simpson..."Woohoo!
Cheap meat!" Obviously, you'll
need to use it or freeze it right away,
but you can find some great deals when
you're willing to get things near the
dates - stores have to sell them or
toss them away the next day so the price
comes down. Don't be unsafe with food,
of course, but don't be shy about buying
close to the date.
8. Sweet potatoes and regular potatoes
are very good. Sweet potatoes are
low-glycemic and have a great nutrient
profile. Regular potatoes are higher-glycemic,
which I find very useful for post-workout
meals. With regular potatoes, go with
red potatoes...they can't be stored
as long as other varieties so you'll
get relatively fresher potatoes.
9. Invest in a lot of good Tupperware.
You can cook in larger quantities, which
is more cost-efficient (and time-efficient!).
Plus, burping that tupperware will give
you something to do if you find youself
bored on the weekend.
10. When buying eggs, use the yolk.
It's where all the nutrients (and
calories!) are. If you have a genetic
cholesterol thing going on, that's one
thing. If you don't, then eat the yolk.
And take the words "free-range"
with a grain of salt. By law, a chicken
can be described as free-range if the
barn door is opened for a few minutes
each day (and yeah, I'm not even making
that up - it's real). They don't have
to leave the barn...just opening the
door is apparently free enough. The
point of this is buy the best level
of quality egg that you can afford at
the store - organic is best, but don't
be fooled by just seeing free-range.
If you can buy direct from a farmer,
though, do that.
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