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Eating Healthy

Eating Healthy on a Budget

Nutrition is the single most important aspect of becoming and remaining healthy. If you aren’t getting your vitamins, minerals, proteins and fats from your food, it’s only a matter of time before you start to suffer in one form or another. Food is just as important as air or water; and even though that statement sounds obvious, many people do not give their diet the proper respect that it deserves and don’t know why they feel tired, depressed or anxious. 

The fact is that when you are well nourished, every single cell in your body can run at it’s optimal rate of efficiency. Just like elite racing cars require elite fuel. Our bodies require only the finest, natural ingredients to maintain health and balance. If you tried to win a NASCAR race with low quality fuel in your gas tank, you would lose...miserably. So why do so many of us not see the importance of making nutrition a high priority? 

Eating well is a simple process that requires just a little bit of common sense. Let’s take a look at what the wisdom of the ages says about nutrition. 

Food is such an important part of our lives that the bible tells us what to eat in the very first chapter...“I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will all be yours for food. And to all the beasts of the earth and all the birds in the sky and all the creatures that move along the ground- everything that has the breath of life in it- I give every green plant for food.” And it was so. God saw all that he had made, and it was very good.” (Genesis 1:20-31) ... Your mom isn’t the only one telling you to eat your veggies ;)

How about your doctor? Hippocrates, the father of modern medicine, believed that food held healing, restorative power. He said, “Let food be thy medicine and medicine be thy food.” 

We couldn’t agree more with this statement! People that eat healthy typically don’t get sick or need to go to the doctor. As the old proverb goes, “An ounce of prevention is worth a pound of cure.” 

We believe, through personal experience, as well as with our clientelle, that eating a diet consisting of lean meats and fruits/vegetables and nuts is the perfect way to stay lean, healthy and full of energy. It's easy to tell when one of our clients isn’t eating the way they should be, because they aren’t seeing results nearly as fast as our nutritionally committed clients do. 

There are lots of excuses as to why eating healthy is hard to do. Sometimes we hear the misconception that eating healthy is “too expensive.” People mistakenly believe that healthy food costs more, but this couldn’t be farther from the truth. 

The following organic meal plan costs a whopping $16/ day for 4 meals, (which is about the cost of a mere 2 trips through a fast food lunch line). Keep in mind the following menu is roughly half the cost of fast food and at least double the nutritional value that you’ll find in any drive through. 


Pre Breakfast:

1 liter of water (33 oz) which will push all of the prior day’s toxins through your system before you add more and cause a backup.


Morning coffee with a splash of almond milk or coconut milk: (12 calories)



Organic Scrambled eggs (260 calories, 24 g protein) ($2.30)

2 whole, organic eggs: 140 calories, 12 g protein, 0 carbs 

2 organic egg whites: 70 calories, 12 g protein, 0 carbs

1/4 avocado: 34 calories

1/4 red onion: 15 calories



Organic Chicken Salad  (244 calories, 26 g protein) (< $4)

Chicken: 120 calories, 26 g protein ($2.40)

dijon mustard: 10 calories

safflower oil: 45 calories ($.14)

6 almonds: 36 calories

celery: 0 calories

apple: 20 calories

2 cups of Spinach: 14 calories,


Mid Afternoon Snack: (180 calories, 21 g protein) ($2.75)

Evolution Essentials All Natural Protein Shake with Almond Milk: 180 calories, 21 g protein


Dinner: (340 calories, 50 g protein) ($6.00)

Pepper Steak (Organic, 100% Grass-Fed NY Strip from Sprouts) with Zucchini & Squash Ribbons With Red Onion, Red Pepper & Parmesan  


Daily Total: $16 dollars, 1,200 calories and 120 g protein

The long term effects of eating empty calories on your mind-body-spirit doesn’t even need to be explained. Everyone knows what happens when you eat junk food; you become what you eat. Eating healthy is actually a tremendous bang for your buck; today, tomorrow and especially 20 years from now. 

Don't put just any "protein powder" into your body. You only want to ingest a protein powder that has ingredients you can actually read and more importantly, you need to know exactly where your protein powder came from. We use Evolution Essentials all-natural protein powder. It meets all the requirements that mean so much to us: it comes from all-natural, grass fed cows that graze year-round on pesticide-free and chemical-free natural grass pastures, and it isn't loaded with unnecessary fillers and cheap substitutes.  Lindsey and I drink at least one tasty shake per day to keep our protein high and our sugar and calories low.

Written by Lindsey Crouch and  Daniel Crouch, True Balance Health and Wellness
Personal Trainer & Wellness Guide.

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