That's Fit

Gas prices are skyrocketing. So are food prices. With no relief in sight, it's time we take matters into our own hands by trying to save on food bills -- but without sacrificing nutrition. Here's what TODAY food editor Phil Lempert says we can do to cut costs.

Make lists. Shopping with a list can save 10 percent on unnecessary items, like junk food.

Buy in bulk. Don't buy more than you need -- waste is costly too -- but often, bulk items are priced better.

Go simple. Usually, the more processed the food, the more it costs. It's less healthy too.

Don't buy on impulse. Focus on staples, like milk, eggs, bread, and canned and frozen fruits and veggies. Avoid the tempting goods, like cakes and cookies strategically placed so you can't miss them and those yummy candy bars calling your name in the check-out lines.

Use coupons. Be flexible and plan meals around what's on sale, and you can definitely lower your grocery bill. This may mean switching brands and types of food.

Here at That's Fit, we're forever grateful for the service, courage and sacrifice made by the heroic men and women who serve as military, law enforcement officers, and firefighters. We're so grateful, that we'd like to dedicate some features to both showing our heroes off, and learning a little bit in the process as well. If you serve your country courageously, are a veteran or know someone who does, please return this form completed to Fitz along with a photo and we'll share your story with the world.

Name: Erik J. Fritz

Age: 19

Occupation: Bulk Fuel Specialist at the Marine Corps and Navy Reserves Unit

If you're in the military...where are you? Green Bay, WI,

How often do you exercise? Almost every day

What type of exercise do you do? Running outside and on the treadmill, lifting weights, and a lot of push-ups.

What gets you to workout, even when you're feeling lazy? Knowing that I have to stay in good shape to pass my PT.

Losing weight isn't always about eating less. As a matter of fact, the more frequently you eat, the faster your metabolism becomes. But here's the rub: You have to eat healthy foods, and they have to be in smaller portions. Of those two stipulations, I feel the former has been covered well enough here on That's Fit and myriad other publications, so I'll spend the next couple of paragrahps focusing on the latter.

Accorrding to the Mayo Clinic Newsletter, there is research to back-up the fact that people eat less food when it is being eaten from a smaller plate. And with smaller forks and spoons (or "Sporks" if you're at KFC -- which you probably shouldn't be in the first place if you're trying to eat healthy, but ... ). The opposite of this effect also takes place when people eat from bigger bowls and plates; more food is consumed.

Lesson #1 Summary: Small plate/utensils, smaller caloric intake. Large plate/utensils, larger waistlines.

The Newsletter also suggested getting rid of high-calorie leftovers. That sliver of leftover birthday cake, the two slices of pizza from Domino's, the piece of apple pie from Easter -- either get rid of them or store them in opaque containers. If you see them, you will eat them. It's really as simple as that. So, in place of those sweets, have healthier, ready-to-eat options like nuts and Jello in plain site.

Lesson #2 Summary: You are what you eat, and you eat what you see.

The final tip in the newsletter is to buy small packages of food and, if possible, serve or order in small quantities. If you buy the Super-Jumbo-Massive-Gargantuan size bag of food, guess what? You'll probably end up eating a Super-Jumbo-Massive-Gargantuan amount of food. The easy solution is to purchase foods that come in smaller containers, which will automatically cause you to eat less and therefore consume less calories. Also, another trick is to serve the appropriate portions of a certain food and then put the leftovers away immediately. Don't leave them on the table, don't leave them on the counter, and definitely don't leave them on your plate. Back in the fridge they go -- out of sight, out of mind.

Lesson #3 Summary: Buying in bulk may sometimes result in, well, bulk.

Shopping at Costco, Sam's Club, or BJ's may be a great way to cut costs in the long-term, but it may also lead to a tendency to overindulge. To help remedy this potential problem, try apportioning bulk food into small containers right away, rather than letting them remain in their jumbo boxes.

Hats off to the folks at the Mayo Clinic for this one, because these are three ways to lose weight without going on a diet and/or performing even a minute of exercise. It doesn't get much easier than that!!

If you like tangible steps for cutting the fat in your life, this post is for you. It's loaded with nuggets of information on the nutritional hazards we face every day. Take note, take action, and you'll be on your way to more healthful living.

• One study found that women ate 25 percent less candy when it was tucked away in a drawer than when it was on their desks. Experts say you should store candy in opaque containers or on an out-of-the-way shelf. I say don't store candy at all -- that way, you won't be able to grab it. If you truly need a bite of the sweet stuff, buy a single serving.
  
  

• Another study found that people eat 22 percent more in the same amount of time when food is served in larger packages. So avoid those bulk containers and you're likely to not overdo it.
  
  

• Microwaving might make you hungrier than actual cooking. Alan Hirsch, M.D., director of the Smell & Taste Treatment and Research Foundation in Chicago, found that smelling food during cooking can make you more satisfied and can lead you to eat less once your meal hits the table. If you're still not up for cooking, pop that microwave dinner in the oven to cook.
  
  

• Like those trendy, bigger utensils now on the market? You might want to forgo fashion for function because the bigger the silverware, the more we eat. "People who eat with smaller spoons tend to feel more satisfied after one serving than those who use bigger silverware," says Illinois food researcher James Painter, Ph.D.
  
  

• There's more to the placement of grocery store food items than you might think. Companies pay for prime real estate in supermarkets, and the products right in front of your face tend to be the high-profit, cheaper-to-produce stuff like sugary cereals and processed carbohydrates. Next time you're wandering the aisles, look up -- the healthiest foods are usually stocked on the top shelves.
  
  

• Don't look at the center shelves on your next grocery adventure. Center aisles are home to processed snacks and sweets. Stick with the outer walls of the store, where the most nutritious fruits, veggies, dairy, and meats live.

Probably not, but depending on what your goals are you might. And although they're intimidating for most people (no, taking them won't balloon you up like the Arnold Schwarzenegger of old) they really aren't that complicated. Buying muscle-building supplements is just like anything else health related: it's all about assessing your lifestyle and reading labels.

The most common supplements used for building muscle mass include creatinine, sports drinks, and whey protein. Creatinine is found in the body naturally and is used to fuel short bursts of intense activity, sports drinks provide a good balance of energy and protein, and whey protein is great for post-workout muscle repair. Read this article for more tips on how and where to start if you're considering supplements for your workout, and there's also a list of the best supplements to consider.

Have you ever enviously watched a thin friend, family member or spouse chow down on a decadent dessert while you sip a cup of bitter coffee and wish you didn't have to watch your weight? Have you wondered whey they're so lucky? The answer may be genetic.

A team of researchers at the University of Texas Southwestern Medical Center have found what they believe may be a "skinny" gene. Dubbed "adipose" by a Yale University student who originally discovered it over 5 decades ago, the gene exists in a range of animals and research shows that its presence causes fruit flies, worms, mice and even human cells to bulk up. That's great news for those that carry the gene in times of famine but not-so-great during times of plenty.

According to the article, researchers hope that one day the gene can be used to help develop a cure or treatment for obesity, but until then we all have to keep eating well and working out. Remember too that skinny doesn't necessarily equal healthy so even if you can eat anything you want and not gain weight, a balanced diet with moderate exercise is the way to stay fit.

The diet industry is a multi-billion dollar industry, but that doesn't mean you need to follow the crowds and spend money on dieting advice and products you don't mean. After all, if you're eating less, you should be saving money, right? Here are some tips from eDiets on how to save money while dieting:

• Eat in, not out. It saves money and you can keep track of what goes in to your food
  
• Bring your healthy lunch to work
• Buy bulk, as long as it is a non-perishable item
• But be sure to compare the unit pricing. Sometimes the larger size isn't a better deal.
• Cook extra and freeze what's leftover for a convenient meal
• Make your own pre-packaged snacks, and make them healthy ones like nuts or raisins
• Substitute ingredients. If you don't have one, don't go out and buy it -- use something else
• Buy the cheaper cut of meat and throw it in the slow cooker to make it tender

For some more great tips, check out the original article. Do you have any tips to add?

Child obesity is a huge problem, so if your kids want to start tagging along with you to the gym, you should let them -- it's a great way to build healthy habits at an influential age. But here's the thing -- Kids won't be able to build strong muscles until puberty hits, so the emphasis should be on their form. They can improve muscle tone but they won't be able to bulk up -- and trying to can put them at a risk for injury.

With the help of a personal trainer, youngsters can use light weights to improve their posture and muscle tone, and it's a good introduction to a life of healthy habits. But check with your gym first -- some have age minimums.

Do you work out with your kids?

Fresh foods, organic produce, gym memberships -- let's face it, creating a healthy lifestyle isn't as easy as it should be, and it can get expensive too! But if you're really committed to healthifying your eating habits (and you should be), there are ways to eat well without breaking the bank. MSN has these tips:

• Check out local farmer's markets
• Buy what's in season -- and buy lots of it. You can freeze what you don't use
• Shop around
• Join a food co-op
• Buy a share in Community Supported Agriculture (CSA). For around $400, you get fresh produce every week
• Use coupons
• Buy bulk
• Shop the sales
• Learn how to use any ingredient (including leftovers) in your meals

And my favourite:

• Grow your own produce. (I love this idea -- not that I'll be trying it any time soon. Maybe next year)

How do you keep your family healthy on a budget?