Having listened to a lot of people share the challenges that come with losing weight or making a healthier choice of what they put into their bodies,I do find that a lot of them have the mistaken belief that to live healthy is somehow more expensive.
It is not.
It is also interesting to see that most people choose to eat out rather than carry lunch or a snack to work which I think is healthier because then you know exactly what has gone into preparing that meal.
Carrying lunch or a snack to work was something I did when was employed some time back and the greatest motivation for doing so was because I got to save some of the money I would have used for lunch on something else like shoes or a handbag.
And no,I really do not mean that you should not enjoy lunch with friends and colleagues every now and then, you can .
To live healthy and to lose weight is affordable because we live in a country blessed with an abundance of healthy food.
When writing down meal plans for people who either want to adopt a healthier lifestyle or lose weight or manage any condition my first rule of thumb is to always get to hear from them what it is that they like eating .
Some of the questions I ask is what foods they enjoy eating and how using those choices I can help them make more healthier choices.Getting to know other foods then enjoy eating helps me show them how they can incorporate healthier choices from the foods that are available to them and that they can afford.
That is how I come up with a meal plan.
The first thing in being able to lose weight or adopt a healthier lifestyle is to take stock of where you are and how you got there and a great tool that will tell you exactly how you ended up there is by keeping a food diary.
A food diary is a record of everything you eat through out the day,how often and in what amounts.It includes keeping track of what you ate for breakfast,lunch,dinner and any snacks in between.You need also to have an idea of how many tablespoons of oil you use in preparing your meals,how much margarine/butter and the number of teaspoons of sugar you are taking in.
A food diary can surprise you and just by looking at it you will be surprised at how much you really take in.With a detailed food diary a Nutritionist is able to calculate exactly how many calories you are taking in.
Now,back to discussing living healthy is not expensive and I will show how you can do that in just 3 simple ways.
1.Know where to shop
In Kenya we are blessed with an abundance of food and we are spoilt for choice when it comes to what we can eat and are willing to spend.You just have to know where you need to be shopping.
Vegetables and fruits especially come cheap and we have no excuse to not eat more of them .Sources of carbohydrates like rice,maize flour,wheat flour,traditional grains like millet and sorghum are very readily available.You can get them at the supermarket,neighborhood kiosk or in the numerous open air markets scattered throughout Nairobi.
Toi market that is located on Ngong Road is a great place to buy vegetables cheaply and City Market gives you fairer prices on beef,chicken and fish fillets.Ngara Market and City Market just opposite the Aga Khan hospital will also give you a wide variety of fresh vegetables to pick from.
There are also the organic markets organized at various venues around Nairobi by the Organic Farmers Market as well as farmers around Nairobi who do deliveries of their produce every week.
It is the sources of protein that make mealtimes more expensive but you do not have to have beef,chicken,fish fillets to meet your nutritional requirements for protein.More affordable sources of protein are legumes like various varieties of beans,dried peas,omena(Lake Victoria sardines) offer youd the proteins your body needs without breaking the bank.
Omena can be bought for cheap at Toi Market.
“Yes,good food does not have to be eaten with a fork.It is all around us if we are willing to make the right choice.”
2.Carrying lunch or snacks to work
Which do you think is easier,carrying lunch to work or buying food 5 times a week from a restaurant ?
When you carry lunch to work then you have more choice over what exactly is in your plate and especially if you are losing weight then you need to know what it is you are putting into your body.
Having watched how our food habits have been changing over the years,I am happy to see the opening of more restaurants that are serving real food as well as the demand from Kenyans for healthier food rather than the choice of fries, deep fried chicken and soda that was available some years back.
This demand has seen restaurants that are serving traditional Kenyan foods as well as foods from other cultures find a home as well as enthusiastic foodies in Nairobi.
There has been an increase as well in the number of entrepreneurs setting up companies giving the Kenyan consumer more healthy food choices.
3.Learn how to cook
Maybe after reading the first two you thought how can I eat healthy when I cannot cook and I do not have time to learn?
You can learn how to cook by enrolling for a cooking class,one of my favourite Chefs on Facebook is Chef Raphael,he offers cooking lessons for groups as well as individuals.
If you cannot enroll for a class,but a cookery book from any of the bookshops,follow food bloggers or watch the food shows available on TV or YouTube as well.
A quick search of this blog will give you some recipes,easy ones I promise using local ingredients that you will enjoy.
When you cook for yourself you get to experiment and once you get cooking you will be surprised at what you can whip up with simple ingredients and a sense of creativity.
Eating healthy is only one side of the healthy living coin,physical exercise is the second side.
One of the most affordable ways of exercising available to anyone on planet earth is walking.Physical exercise is an integral part of a healthy lifestyle and every human being of whatever age will thrive with physical activity.
Physical activity also helps reduce the risk of developing certain conditions that may come with weight gain and it also helps improve physical as well as psychological well-being.
As always I love hearing feedback from readers,how are you living healthy or making more healthy choices,what has helped and what do you think I have left out from my list that has helped you and would help someone else?
Please share your feedback in the comments section.