Rejuvalife Vitality Institute
Beverly Hills CA

Finding the Motivation to Work Out

How many of you have started a new gym membership, went every other day the first couple weeks, then soon lost motivation and now you’re lucky to make it a few times a month. Finding your motivation is key to staying with an exercise plan, and making it a regular part of your anti-aging lifestyle. Certain simple lifestyle changes, techniques and mindsets can help to keep motivation steadily high.

Use a scale every day – Weigh yourself first thing every morning without heavy clothes, before breakfast, and after using the bathroom.  Studies have shown that people who weigh themselves regularly lose more weight and keep the pounds off more effectively than those who don’t. Being aware of your weight can put you more in tune with the factors that cause it to go up and down, to track your progress on a diet or fitness plan, and to allow you to adjust accordingly as weight fluctuates.

It’s all in the mind – Studies of elite athletes have shown that the ideal ratio of pre-event visualization to physical training is 70-30. That’s seventy percent visualization. Just psyching yourself up while strength training can increase up to 8%. Visualizing doing perfect benchpresses can add about 12% more power than being distracted. Repeating affirmations or mantras during endurance exercises can help increase stamina and performance.

Plan ahead – Chances are, if you are not planning your workouts in advance and scheduling around them, something will come up or you will find an excuse to skip workouts. The morning is the best time to work out. Not only can early morning workouts have beneficial effects on your mental and physical health throughout the day, but people’s days tend to get busier as the day moves on, and they are less likely to be interrupted by things coming up before the start of the work day.

Consistency is Key – “Well, maybe I wont work all week, but I’ll take a really long run on Sunday.” That’s the equivalent of saying “well, maybe I wont brush my teeth all week, but I’ll brush them extra long on Sunday.” Your body will begin to lose conditioning only three days after stopping working out. Adults should work out at least 30 minutes, 5 times per week. There are significant additional health benefits for working out an hour a day, 5 times per week. Recent studies have found that even 15 minutes of exercise a day have incredible health benefits.

With a little help from my friends – Studies have shown that having an exercise partner or group can help you stay with an exercise routine. Not only are you committing to yourself, but you’re making a commitment to someone else, which makes it that much harder to break. You can also help each other track progress, keep things fun, and support and motivate each other. Running with a partner, in a group, or in a public event can increase performance, because of an aspect of social comparison and often competition.

Set your sights – Signing up for a specific event or having a very specific fitness or health goal in mind can dramatically improve your motivation and help you stay on track. If you know you have to be in shape for a marathon in 3 months, you will be able to figure out better how much you need to be running to accomplish the goal. If  your goal is unclear or nebulous, it is hard to track progress and to stay on course.

Do what you love – Working out should not be tedious! If you hate the elliptical machine, it’s going to be hard to committing 2 hours a week to using it. And why would you? There are so many fun, challenging, and unique ways to stay in shape. Whether it’s basketball, kayaking, hiking, skiing, surfing, jumping on a trampoline, martial arts, or even gardening, there are so many activities to choose from that burn major calories and that you can actually look forward to doing. It’s much easier to stay motivated when your workout isn’t a chore you feel you have to do, but something you genuinely enjoy. And if you really don’t like any other physical activity, at least can sex burn 85 calories or more in a half an hour.

The wave of the future – Modern technology has made incredible innovations geared to make exercise more fun, effective, and accessible. You can now where a sensor on your wrist that’s linked to an app that can keep track of your heart rate, calories burned, steps, workouts, and diet, while GPS tracking the distance of your runs. One app even let’s you take a picture of your meal, and it will tell you how many calories and carbs it has. Recent have studies have found that personal mobile exercise management apps improve weight loss. Certain exercise related and physically active video games have been shown to be effective for weight loss and fitness. Investing a little bit in engaging gadgetry and gear can motivate you to put it to use more. After all, you want to get your money’s worth.

Staying on a fitness plan isn’t always easy, but making your health a priority can help you grit your teeth and workout even when it’s tough. Making these simple lifestyle changes can help you stay on track. Rejuvalife Vitality Institute is here to support your health and wellbeing goals. We offer comprehensive Fitness and Nutrition Plans, Nutritional Supplements, Lifestyle Management, and Medically Supervised Weight Loss.

For Your Health!

The Unexpected Benefits of Exercise

As if being able to fit into your jeans from college isn’t enough of a reason, sufficient exercise can bring a wide variety of serious health benefits. Besides the obvious weight loss, improved muscle and cardiovascular function, as well as increased longevity, exercise brings with it a host of unexpected benefits. In general, those who exercise regularly are actually “biologically younger” than those who do not exercise regularly, therefore, they are at lower risk for age-related disease and physical decline.

A new study suggests a strong link between exercise and eye health. The study suggests that regular exercise can lower the risk of macular degeneration resulting from age by up to 70%. Physical activity reduces inflammation in the blood vessel walls the results from the disease.

Exercise can significantly increase how quickly you fall asleep, and improve the overall quality of your sleep. As your metabolism becomes more efficient, your body is able to make the downgrade from awake to asleep faster. In other words, your body does not to remain active as long to maintain your metabolic balance. Not only that, but exercise allows you to wake up faster and feel more rested, even if you got a little less sleep than normal.

Exercise is also great for your skin. Healthy skin requires sufficient water and oxygen to look and feel it’s best. The heavy breathing and increased heart rate associated with exercise increase your circulation, which carries oxygen throughout the body, including the skin. Increased muscle mass and reduces fatty deposits can also result in tighter, smoother feeling skin, as the skin is literally being pulled more tightly over the muscle.

Sports involving small, fast moving objects like tennis can improve your general ability to focus. In addition to improved concentration, your eyes will actually physically focus faster. A strong link has also been shown between exercise and memory and other cognitive functions. Exercise also significantly improves balance, which can have positive effects in many different areas.

Don’t sweat! People who exercise often tend to sweat less when not working out than those who don’t exercise regularly. The body uses the exercise time to sweat out toxins and excess water. In addition, regular exercisers have lower resting heart rate, which keeps their bodies from heating up and sweating during regular tasks, like climbing stairs.

If taking care of yourself isn’t enough, then do it for your kids. Studies show that parent who have healthy exercise routines and diet are more likely to raise kids with the same habits. Not to mention if you live significantly longer, you will have more time with your loved ones.

So how much do you need to exercise? Adults should do a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity. Health benefits increase significantly at 5 hours per week. Adults should also do exercise to strengthen their muscles using all major muscle groups at least 2 days per week.  While it’s less than ideal, recent studies have found significant health benefits from exercising only 15 minutes a day.

Exercise is one of the most important components of an anti-aging lifestyle, along with nutrition, sleep, and stress reduction. In addition to looking and feeling great, exercise provides an incredible amount of health benefits. Rejuvalife Vitality Institute offers comprehensive fitness and nutrition programs, as well as medically supervised weight loss, to support your overall health, beauty, and well-being.

The Health Benefits of Thanksgiving Dinner

Rather than try to convince you to give up all of your favorite dishes this Thanksgiving, (honestly, who would listen?) I’m here to tell you that your Thanksgiving dinner can actually be good for you. Most of the reason people tend to gain weight around the holidays has more to do with eating outrageous portion sizes, rather than the food itself. As long as you exercise a little restraint and maybe don’t go back for those third and fourth helpings, most of the food you will eat this Thanksgiving actually has significant nutritional value and health benefits.

Turkey – Turkey is one of the most nutritious kinds of lean meat you can eat, with even less fat and calories than chicken. If you stick with the white meat and forget the skin, a 3-ounce serving packs 25g of protein, only 3g of fat and less than 1g of saturated fat. Turkey is also an excellent source of the amino acid Arginine, an essential building block for proteins, which also plays a role in cell division, wound healing, immune function, and hormone function. 

Cranberry Sauce – Cranberries are loaded with antioxidants that help fight cell damage and improve cardiovascular function, and are one of the highest ranked foods on the ORAC Antioxidant Scale. They are also a good source of Vitamin C, Dietary Fiber, and the essential mineral Manganese. If you’re making your sauce from scratch, consider replacing the sugar with some nutrient rich honey.

Sweet Potatoes – Sweet potatoes are an excellent source of A and C Vitamins, Beta Carotine, Potassium, and Fiber. Research is showing that sweet potatoes may have cancer fighting properties, and can stabilize blood sugar levels for diabetics. Maybe take it easy on the brown sugar, butter and marshmallows.

Mashed Potatoes – Potatoes have gotten a bad rap as the unhealthy black sheep of the vegetable family. The truth is, the unhealthy aspects of potatoes tend to be the way they’re prepared, in greasy french fries and chips, and baked potatoes loaded with sour cream or butter. Potatoes on their own are actually a very healthy, low calorie, high fiber food with properties that fight cardiovascular disease and cancer. They are also a great source of Vitamin C, B6, copper, potassium, manganese, and dietary fiber. To make your mash a little healthier, try using chicken broth instead of butter, and skim milk instead of cream.  

Pumpkin Pie – Pumpkin is a low fat, low calorie food that is high in Vitamin A, Vitamin C, Zinc and Potassium. Most of the unhealthy aspects of pumpkin pie come from the heavy whipped cream and the buttery crust. Believe it or not, you can actually make whipped cream using skim milk with a powerful enough blender, and substituting a flour crust for crushed pecans adds significant nutritional benefits and tastes even better.

Be Thankful - During this time, let’s not forget about the actual act of “thanks-giving.”  Studies have shown that gratitude has incredible positive effects on health and well-being.  Research is showing that gratitude is associated with reduced blood pressure, stress, depression, and lower risk of development of eating disorders, phobias, and addictions. Furthermore, gratitude is associated with improved mood, sense of well-being, interpersonal relationships, physical health, weight loss, cardiovascular health, immune function, and longevity.

Happiness Holds the Key to a Long, Healthy Life

Laughter may really be the best medicine after all! A growing body of research is providing more and more evidence to support a powerful link between levels of happiness and overall health. Positive thinking individuals may be more likely to take better care of themselves and make better lifestyle choices, but researchers believe that positive thinking itself may have a direct biological impact. Here are just a few reasons to smile:

• Research has shown that people who rate higher in happiness are less likely to catch a cold than unhappy people. If they do catch a cold, happy people report fewer symptoms than unhappy people.
• A recent study by the American Heart Association revealed that adults over 50 who were more optimistic had a dramatically reduced risk of a stroke. The patient’s optimism was rated on a 16-point scale. For every 1 point increase on the scale, the patient’s stroke risk was reduced by 9%.
• A study involving nuns revealed a dramatic link between happiness and longevity. 90% of the nuns rating in the top quarter of cheerfulness were alive at age 85. Only 34% of the nuns in the bottom quarter were still alive at 85. 54% of the most cheerful nuns were alive at 94, whereas only 11% of the least cheerful lived to that age. Another study showed that optimists had a 19% longer life span on average.
• A study at Columbia University rated happiness levels of over 1,700 adults with no heart problems. After a decade, the researchers found that happier people were significantly less likely to develop a heart problem.
• A world wide study surveying 140 different countries revealed that the link between positive attitude and good health may be even stronger among impoverished nations. In so called “Third-World” countries with low life expectancy, harsh living conditions, prevalent hunger, and limited access to modern medicine, overall happiness and optimism played a larger role in determining life expectancy and disease prevalence than it did in industrialized nations.

Greater levels of happiness and related characteristics are associated with lower levels of chronic stress, which can lower immunity and increase inflammation, contributing to a staggering number of illnesses.  High levels of chronic stress are associated with increased susceptibility to depression, diabetes, hair loss, hyperthyroidism, obesity, obsessive-compulsive disorder, sexual dysfunction, ulcers, and several types of cancers. Some studies suggest that as many as 90% of symptoms that patients seek doctor’s visits for are at least partially related to stress. A study showed that happier people had lower cortisol (stress hormone) levels and happier men had lower heart rates.

So whether you’re improving your health by exercising and eating right,  losing weight,  quitting smoking, or making any number of positive lifestyle choices, don’t forget to smile and do the things that make you happy. It will improve your health, how long you live, and the quality of your life itself.

How Daytime Naps Battle Stress!

Dirty Money

A new test conducted by the Washington Toxics Coalition and Safer Chemicals, Healthy Families has revealed that the plastics chemical bisphenol-A (BPA) is most likely lurking in your wallet. According to the findings, nearly every dollar bill tested in the multi-state analysis revealed BPA contamination, likely from BPA-laden receipts that rub off onto the cash.

The team sampled 22 one-dollar bills from the wallets of people from 18 states and Washington, D.C., and found that 21 of them tested positive for BPA. While some samples contained only about .12 parts per million (ppm) of BPA, others contained up to 11 ppm, indicating that exposure among the population can vary significantly.

Previous studies have already identified that the vast majority of money bills are covered in harmful pathogens and even drug residues, but the new study is one of the first of its kind to identify BPA on money. And the culprit seems to be receipt paper — which more often than not contains BPA on its surface — touching the bills.

An interview conducted by NPR back in August explained that much of the thermal receipt paper used by retailers today is loaded with BPA. And in the current study, researchers wanted to see for themselves what turned up on samples of receipt paper. They found that among 22 receipts collected from ten states and Washington, D.C., more than half contained BPA. One receipt from a Safeway grocery store actually contained so much BPA that the chemical comprised 2.2 percent of the receipt’s total weight.

The U.S. Environmental Protection Agency (EPA) continues to insist that levels of exposure from these sources and others — including from plastic bottles, food cans, and other consumer products — is safe. But other recent studies have shown that even low-level exposure to BPA can cause serious health problems

You need vitamin D!

New evidence shows that people with higher levels of vitamin D experienced a decreased risk of type 2 diabetes. Researchers at the US Department of Agriculture Human Nutrition Research Center on Aging at Tufts University just released its study linking low levels of vitamin D to diabetes in the American Journal of Clinical Nutrition. The authors of the study concluded that maintaining optimal vitamin D levels in the blood may be a type 2 diabetes prevention strategy.

Other recent research found that vitamin D plays a critical role in activating the body’s immune system against infectious diseases like the flu. Researchers noted that a deficiency in this important vitamin, which actually acts more like a hormone in your body, may result in a greater risk of contracting flu viruses. Additional research has linked low amounts of vitamin D to autoimmune disorders, cancer, depression, diabetes, and heart disease.

Vitamin D also plays essential roles in supporting our energy and balancing our moods. It also helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the health of the thyroid gland-a butterfly gland in the throat that helps maintain a healthy weight, balanced metabolism, and energy levels.

While moderate sunlight exposure is the best source of vitamin D, many people incorrectly think that a small amount of sunshine exposure daily is sufficient to meet their vitamin D requirements. However, after your skin is exposed to sunlight, it takes about 48 hours to convert it into vitamin D. During that time, the sunlight-initiated precursors to vitamin D can be washed off with soap and water.

So, if you scrub your skin with soap in the shower, your body will not convert most of your skin’s sun exposure to vitamin D. I’m not suggesting that you avoid showering after sun exposure rather that you primarily soap the areas that don’t usually see the light of day and wash the newly tanned ones exclusively with water. Avoid excessive sun exposure since there are no health benefits of sunburn.

Some vitamin D deficiency symptoms include: bow legs or “knock knees,” burning in mouth or throat, constipation, dental cavities or cracked teeth, insomnia, joint pains or bone pains, muscle cramps, nearsightedness (myopia-can’t see distances), nervousness, osteomalacia, osteoporosis, frequent colds or flu, and poor bone development.

Vitamin D is also found in fish and fish oils, sweet potatoes, sunflower seeds, mushrooms, and many types of sprouts. People with low thyroid function (hypothyroidism) tend to have difficulty with vitamin D absorption and as a result, may have higher needs for this nutrient.

Most nutrition experts agree that the current RDA of 200 IU is insufficient and that the minimum needs to be raised to 1000 IU, while many health experts recommend supplementation of 2000 to 4000 IU daily. However, you should always consult a qualified health professional before supplementing with vitamin D since excessive amounts can build up in the body creating a potential risk for toxicity and is contraindicated for some health conditions

5 Steps to slow down the aging process.

Preserve the Looks – Drink Water

Drink plenty of water

We all want to preserve our looks. Many products on the market would have you believe that they are the “fountain of youth” of anti-aging products. The truth is, we can’t turn back the hands of time- but we can all use a few tips to help us mitigate the signs of aging that show up most readily in our faces.

Aging is a fact of life, one that we cannot escape no matter how badly we want to. Aging of the skin starts in our 20s- the production of collagen slows, as does the “snap” in our elastin, the substance that gives skin its elasticity. Production of new skin cells to replace old and dead cells also slows. The result of these changes is thinner skin that may develop fine wrinkles and may be less firm, with a tendency to sag as we age further. Our genes partially determine how quickly signs of aging appear, while environmental factors determine the rest. Environmental factors that affect aging include sun exposure, which is one factor that we can control. Smoking also contributes to aging of our cells, and avoidance of cigarettes can decrease the rate at which your skin ages.

Women with mature skin need to pay attention to their skin to protect it from further signs of aging and to improve already-existing signs of aging, such as wrinkles, dry skin and fine lines. The following tips should be part of your daily routine if you have mature skin:

Drink Plenty of Water

Our bodies are made up of approximately 60% water, which we need to constantly replenish through drinking. We lose water constantly through perspiration, urination and breathing. Our body needs water to function at its best, and this includes our skin. Our skin is our largest organ, and we lose water through our skin constantly. Water also helps to flush toxins from our body, including our skin. When our bodies lack water, we become dehydrated. Dehydration can make wrinkles and fine lines appear more prominent. Drinking Water should be an essential step in any beauty routine, regardless of age.

There has been much debate about how much water we should drink in a day. Requirements will vary, depending on your size and weight, activity levels and other factors. The bottom line? You should drink enough water to keep your mouth feeling comfortably moist at all times and to keep your urine a pale yellow color. A dry mouth and dark urine are reliable signs that you are not drinking enough.

Cleanse and Hydrate

Cleanse

Cleanse & Hydrate

Cleansing your skin rids the skin of accumulated dirt, sweat and oil that have accumulated and that can cause your skin to appear older. If you wear makeup you will need to remove your makeup every day, as makeup can clog your pores, making them appear larger. If your skin is mature, you will want to choose a cleanser that is gentle and does not remove too many of your natural oils. Mature skin is often dryer and therefore cleansers with moisturizers in them are far better than harsh cleansers that may strip your skin of its natural moisture.

You should cleanse your skin at least twice a day, morning and night. Avoid overzealous scrubbing of the skin, which can damage thin skin. Use your ring fingers (these are your weakest fingers) and stroke upwards, being careful not to pull the skin around the eyes, where skin is the thinnest. Rinse your face thoroughly following.

Hydrate

Mature skin is dry skin. For this reason, hydration of the skin is perhaps the most important beauty step to decrease signs of aging. Choose a moisturizer that will keep your skin feeling moist throughout the day. If your skin starts to feel tight towards the end of the day, you may want to consider using a heavier moisturizer. You should moisturize your skin by applying a good quality moisturizer twice a day, morning and night. You may want to use a heavier moisturizer at night while you are sleeping, allowing it to absorb throughout the night.

The hydration step of your beauty routine cannot be overemphasized- when your skin is well hydrated, it will appear smoother, suppler, and fine lines and wrinkles will be much less prominent.

Protect from Sunlight and Eat a Balanced Diet

Protect

As mentioned, environmental factors play a large role in aging of the skin, particularly exposure to sunlight. Protecting your skin from the ravaging effects of sunlight is crucial to caring for mature skin. Mature skin that is exposed to sunlight will not only burn easily due to loss of subcutaneous fat under the skin, but may also develop unsightly age spots. Wrinkles are created and worsened by sunlight exposure. Therefore, protecting aging skin with a potent sunscreen is important.

Choose a sunscreen of SPF 30 or higher, depending on your skin and environment. If you live in a southern climate, you may want to choose a higher SPF. Don’t forget your lips- wear a lip balm that will both moisturize your lips and protect them from sun exposure. Wear hats when outdoors to avoid direct sunlight on your face. It is also a good idea to avoid tanning outdoors or the use of tanning beds, which not only accelerate aging but can increase your risk of developing skin cancer.

Eat a Balanced Diet

eating a healthy; balanced diet can help you maintain the appearance of your skin. Protein can help your body rebuild itself, including your skin, while fruits and vegetables provide vitamins, minerals and antioxidants known to nourish the skin. Some foods that you should include in your diet include:

•    Low fat dairy products (good source of vitamin A)

Eat a balanced diet

•    Blueberries, blackberries and strawberries (good sources of antioxidants)

•    Salmon, walnuts and flaxseed (good sources of essential fatty acids)

•    Whole wheat breads, tuna, turkey and brazil nuts (good sources of selenium)

Following the above steps won’t miraculously take ten years off your age, but you will notice that your skin appears healthier, moister and suppler. Fine lines and wrinkles won’t go away, but they will be less noticeable. Most importantly, you will be healthier on the inside as well!

Seafood & Your Health

A new study out of McGill University has shown that eating more fish may reduce the risk of dying from prostate cancer. But this is just one benefit from one type of seafood.

There is a wide variety of healthy seafood choices, and although many fish and shellfish are inherently high in cholesterol, eating seafood twice a week will not have an adverse effect on your blood cholesterol levels (barring any cheeseburger binges). Moreover, it will provide you with valuable trace minerals and the much sought-after omega-3 fatty acids.

Sardines

Sardines are one of the most nutrient-rich foods; they contain large amounts of omega-3 fatty acids, which, according to the American Heart Association, help regulate and lower blood cholesterol and improve blood health. Sardines are also brain food — omega-3s are beneficial in brain function and memory. This healthy seafood is one of the few fish that is eaten whole. As a result, high levels of calcium, iron and vitamin D are found in each serving, which is good for your bones. Sardines also contain coenzyme Q10 (CoQ10), which helps improve cardiovascular health and physical energy. What sardines do not have a lot of is mercury or trace pesticides or chemicals. Due to their small size and short lifespan, they absorb a very small amount of contaminants. It’s best to eat sardines packed in water or tomato sauce as opposed to oil.

Mackerel

Mackerel is another small fish that packs a punch. It is one of the best sources of omega-3 fatty acid (twice as much as salmon) and an excellent source of selenium, which is good for the immune system. Selenium works with protein in the body to form antioxidant enzymes and can protect against the effects of mercury exposure. The flavor of this healthy seafood makes it popular cooked, grilled and raw (as sashimi). Avoid king mackerel because it is a larger fish and may contain more mercury. Northern Atlantic mackerel is recommended due to low mercury levels.

Tilapia

Tilapia is a very popular fish due to availability, price and versatile flavor. It is also a very healthy seafood choice. It contains low mercury levels because it grows fast and has a short lifespan. It is low in cholesterol compared to other seafood and is also low in sodium and saturated fat. Tilapia does contain healthy omega-3 fatty acids that play an important role in heart health, maintaining blood pressure, brain development and mental function, and possibly reduces the risk of certain cancers. If at all possible, choose wild tilapia. Farmed tilapia has been found to have an unfavorable ratio of omega-3 to omega-6 fatty acids. Omega-6 is thought to have an inflammatory effect on the body.

Haddock

If you’ve ever had fish and chips, you’ve most likely had haddock. It is a very popular fish with high levels of magnesium, vitamin B6 and niacin. It also contains phosphorus, which is a major component of bone and teeth. Phosphorus is a necessary part of ATP (adenosine triphosphate), the body’s energy source, so it is found in the muscles and nerves and used in both aerobic and anaerobic activities. Phosphorus also helps the body use fat-soluble vitamins A, D, E, and K. Haddock is a low-calorie alternative to beef, yet provides comparable amounts of protein. Per ounce, haddock has 18% protein and only 22 calories, while beef has 80 calories. It’s best if you avoid the deep fryer and go for low-fat preparations, like baking or poaching.

Seaweed

You’ve probably seen this added to shakes and smoothies as a “boost” and that’s precisely the effect that seaweed has on the body. Seaweed is a rich plant source of vitamin C, zinc and iodine. Red dulse seaweed, found primarily in the North Atlantic, provides a 100% daily value of vitamin B6, iron and fluoride, a mineral important for strong teeth. Calcium, as we know, is important for bone health, but also for muscle contraction, and seaweed is a good source. As for the other nutrients that seaweed provides, it is a good source of protein; there’s a better ratio of amino acids in seaweed than plants grown on land. Complex carbohydrates make up about 40% of the total weight of seaweed. That means you get the energy you need from carbs, but with a low glycemic index. The slow digestibility is also due to the high fiber content. Seaweed is thought to increase metabolism and treat impotence.

Ocean goodies

Luckily, much of the most common seafood is healthy. It is also easy on the wallet. Incorporate seafood into your diet two to three times a week and you will see it is fairly easy to reap health benefits from the sea.

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Eating Healthy Tips

Can you eat a healthy, whole foods, organic diet, even on a shoestring budget? As a frequent and thrifty shopper, I know it can be done — even if you’re not a vegetarian. First, afew rules:

• Eat In. Restaurant meals are pricey and rarely use the highest quality ingredients. Learn to whip up a few cheap and easy meals — a great omelet, a highly spiced bean and vegetable stew — and you’ll save yourself a bundle.
• Eat in season. It’s almost always cheaper, and probably better for your body.
• Eat Less Meat. Meat’s expensive on any budget, and most people eat too much of it. Shift your intake to vegetarian (cheaper) sources of protein, and use meat in small portions, as an addition to meals, rather than the main feature.
• Eat less in general. What would happen if you cut your daily caloric intake by 10 percent? In theory, you’d cut your food budget by 10 percent as well, and you’d probably fare better for it. (And some very compelling research suggests that restricting calorie intake can increase lifespan and reduce the incidence of age-related disease.)

On your next shopping trip, choose from this thrifty list of 16 screamin’ deals — and see how much you save:

1. Cabbage. It’s rich in cancer-preventive compounds. Broccoli has similar nutrition; it’s a little pricier but versatile and worth it. Buy it in season, keep your eyes open for sales, and be sure to use the stems.

2. Carrots. Loaded with fiber and beta carotene, they’re a screaming deal. Sweet potatoes contain the same array of nutrients but cost more; still, they’re a great buy.

3.kale. It’s more expensive than other produce items, but it’s a dense source of many nutrients, and a little goes a long way. Likewise with other greens, like chard, collards, spinach and turnip greens.

4. Bananas. Buy a bunch — the organic varieties are usually a hard-to-beat price.

5. Apples. In the fall they’re one of the best deals in town.

6. Onions. They’re rich in a number of disease-preventive antioxidants and add volumes of flavor. Garlic and ginger are other great flavor-boosters that cost pennies per serving.

7. Beans. Another ridiculous bargain. They’re a cheap, nourishing source of protein, and they’re loaded with fiber and lignans. Buy a variety, including lentils for fast cooking.

8. Nuts. They’re pricier than other items, but nutritionally so dense, you can justify it. Buy them on sale, store them in the freezer, and use them in small quantities.

9. Seeds. Pumpkin seeds and sunflower seeds are cheaper than nuts. And flax, with its high concentration of healthy fats and low price, is the best deal of all.

10. Brown rice. It’s the cheapest buy for gluten-free grains. Other great deals: oats, cornmeal and whole-wheat pasta.

11. Peanut Butter. It’s not just for kids; peanut butter is as high in healthy monounsaturated fats as almonds. Make sure you’re buying it from a high-quality store that keeps bins clean to prevent molds from forming. Otherwise, buy your nut butters in jars.

12. Ground beef. Grass-fed and organic varieties are best. You’ll buy less, which means you’ll eat less, which is a good thing. Ground beef is less expensive than other cuts. If you can find it, ground bison is a better, leaner option, and usually only costs a little more.

13. Chicken fryers. Organic, of course. It’s a bigger expense on a small budget, but a whole fryer is an affordable option. Or buy thighs, or ground turkey, for other affordable options.

14. Olive oil. It’s high in healthy fats and antioxidants, and is the most versatile oil choice. You’ll be using it in small quantities, so it comes out to pennies a serving.

15. Yogurt. Unsweetened, of course. It’s high in calcium and probiotics and is much cheaper than cheese.

16. Eggs. As a protein source, they’re as good as it gets. Even the organic, Certified Humane varieties come out to less than 50 cents an egg. Cheap, cheap.

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