Healthier lifestyle doesn't have to cost a fortune

A healthy lifestyle doesn’t have to mean fancy gyms or expensive foods.
Local nutritionists and fitness directors said it's more a matter of what people are willing to put into it.
“You have to want to do it yourself,” said Statesville Fitness and Activity Center Fitness Director Mark Wilkinson. “There are so many things, and you can do all those things at home.”
 
Eat smart
 
Eating healthy doesn’t have to be an expensive venture, according to two local nutritionists. It is a matter of watching labels, as well as cost, and cooking most of your food.
Watching what you put in your body is going to determine a lot about your lifestyle, said ZX Fitness General Manager Scott Peters. For every pound a person weighs, they should consume 15 calories a day just to maintain that weight.
Planning meals can help decrease your grocery bill -- and keep you from buying things you don’t need.
“There are ways to do this without spending a tremendous amount of money,” Iredell Memorial Dietitian Susan Levesque said. “A lot of what we are paying for is convenience when we are going to the grocery store.”
While saving money is a good goal, it's also important to keep meals balanced with different nutrients, she said.
YMCA of Iredell County Nutritionist Jill Gillis said you should try to fill at least half of your plates with vegetables, a quarter with protein or meat portion and a quarter with starches.
People tend to plan their entire meal around what protein they are going to eat, said Levesque.
“You only need a three ounces,” she said. “By eating smaller amounts of protein, it decreases your food budget.”
One way to lower the cost of protein sources is to buy chicken instead of steak.  Levesque said a person can buy a whole chicken, cook it and then cut it up for multiple meals.
Dry and canned beans are another protein-rich item, although both Gillis and Levesque recommend checking the sodium content on canned beans.
Milk is a good carbohydrate and protein, Levesque said. Low fat cheese made out of one percent or skim milk is also a good option, she said.
Gillis said brown rice is about the same price as white rice and it’s better for you.
Levesque said Farmers Markets are the best way to get fresh vegetables.
“Fresh vegetables this time of year are wonderful,” she said.
As far as fruits, people should look for items that are in season, Levesque said.
Apples and bananas are going to be cheaper than berries. Frozen fruits are also a good way to go, but make sure they aren’t drenched in syrup.
“You are still getting high quality,” Levesque said. “You are going to be able to do the same things with them.”
People spend a tremendous amount of money – at least 21 percent – on what they drink, she said.
Soda is a main culprit, she said, adding that a can of regular soda can have up to 150 calories.
 
Move smart
 
While some local gyms have large discounts on their membership, such as ZX's $10 a month deal for two-year contract holders, people can achieve some of the same results from home.
“You can do a ton of things at home (to get in shape),” said Peters.
Push-ups, sit-ups, using water jugs to do bicep curls – a lot of the body toning exercises can be replicated at home for little to nothing.
When it comes to fitness, Wilkinson said what people really need is a good pair of walking or running shoes and a can-do attitude.
There are lots of areas around town that are safe to walk in, he said, suggesting Mac Anderson Park and the Greenway as two good options.
Most people own a bicycle that they can take for a spin downtown or at Lake Norman State Park, he added.
Looking for someone to ride with? First Flight Bicycles organizes group rides at the state park or around Statesville. The Center Street shop has details about the rides on its website.
Want your own Stairmaster? Try running up and down the stairs a few times -- each step counts as a step on the piece of equipment, Peters said.
If working out in the heat isn’t exactly your idea of a good time, Wilkinson suggested renting or buying an exercise video.
He said dumbbells and resistance bands are usually inexpensive, and can be used while watching television.
“You don’t have to get too expensive -- just do the basic,” he said.
Wilkinson said if people set aside time each day, they will be able to stay with the program they set for themselves.
“It takes a lot of motivation,” Wilkinson said. “It takes dedication and commitment, and that is what a lot of folks have a lot of difficulty with.”