Friday, August 25, 2017
Psalm 14, Verse 5
They have good reason, then, to fear;
God is with the company of the just.
The LORD keeps faith forever, secures
justice for the oppressed, gives food to the hungry.
Those who have no fear
of God are masters of the soft enslavement; thus keeping the poor in place and
filling their own coffers and the coffers of their fellow enlightened ones. Who
are these enlighten ones. Those who support, the culture of death, which kill excess
populations via abortions, wars, drugs and the enslavement of the mind via an
education system that keeps the poor in place. We are talking about those in
control of the worlds systems who would give the poor only enough to survive
yet not enough to empower them to greatness. Their greatest fear is a change in
the water level of the swamp. The greatest tragedy in all of this is a sense of
complacency in the enslaved; were we to be freed of our bondages from unclean
water, processed foods, overbearing taxes, unjust laws, and oppressing loans;
to include the student loan system; we would most likely cry as the Israelites
did for the fleshpots of Egypt. No, the only true path to freedom is the
renewing of the mind through Christ for no man can be enslaved without his own
permission. If you wish to be free seek him first; and you will be free. Then
with your mind guided by the Holy Spirit you will thrive.
God encourages thriving
We are all created in
the image of God therefore thriving and excelling is God’s vision for us. God
is into math and He wishes to see us multiply and not just exist or drift. We
all are rich in God, but do you think like a milionarire, the middle class or the
poor. Steve Siebold touched in this with his book entitled, “How Rich People
Think” as more and more people are being “assimulated by the borg” there is now
a permanent poor “class” that if not freed from their bonds will never reach
the magnitude of their birthrights. The cycle of poverty can only be broken by
a cycle of wealth. To do this one must change. The first step is to seek God
and the next step is to see and think differently. Steve’s book is interesting
but I think it should be updated to include the poor way of thinking so those
who are intrenched can stop digging the hole they are in thus they can rise to middle
class and onward to wealth. For example
·
The middle class focuses on saving; while the world
class uses that savings to focus on earning whereas the poor are applying for
government handouts and clipping coupons.
·
The middle class believes hard work creates
wealth while the world class believes power creates whereas the poor are
wondering whats for dinner.
·
The middle class believes money is the root of
all evil while the world class believes poverty is the root of all evil wheaeas
the poor believe.
Fitness Friday[1]
Enhancing ones fitness goes a long way to improving one’s self image
and raising one to the challenge of God’s mission for them.
Help! I’m Poor But Want to Eat
Healthy!
·
Target nutrient dense foods,
but understand that we’re looking for the most economical choices. If food A
costs $10 and has 50 of nutrient x, we’ll pick food B instead, which only
provides 45 of x but costs just $2.
·
Limit our
draw to ‘good caloric deals,’ avoiding nutrient deficient
options such as white bread or ramen.
·
Identify
foods with high caloric AND nutritional value, for those
currently trying to gain weight through strength
training.
Vegetables
While vegetables can often be expensive, when we looked at some of the best choices, veggies are actually pretty awesome. One study showed:
“that although fruits and
vegetables are an expensive source of dietary energy (calories), they provide
key nutrients at a reasonable cost.”
·
For starters, don’t be afraid to buy frozen
vegetables in the freezer section of your local grocery store
(or even canned vegetables). Sure, I love fresh veggies, but since frozen
veggies are picked and then frozen at peak ripeness (and thus most nutritionally
dense), they are often a better value while being edible for months longer.
·
Kale and
leafy greens (such as mustard or collard): If there is one super cheap
superfood, kale and leafy greens are it! Practically nature’s multivitamin,
kale is packed full of protein, vitamin K, C, and A, dietary
fiber, calcium, potassium, iron, magnesium, and more (a
whole lot more). The catch is that kale and leafy greens can be bitter raw, so
they need to be cooked. But don’t worry, there are tons of quick and easy ways
to make kale delicious. You do NOT want to miss out on one of the most
economical superfoods. To get you started, check out Kale Chips or this try this kale and bacon
recipe.
·
Cabbage: A sister food to kale and
leafy greens, from antioxidant to fiber to vitamin C, cabbage is both
affordable and nutritionally dense. Cabbage is extremely versatile (soup,
salad, stir fry, or sandwiches), and looks like it may have some superfood cancer fighting qualities as well.
·
Broccoli: I didn’t understand why
everyone else hated Broccoli. Whether fresh or frozen, broccoli provides an
excellent price per nutrient value.
·
Spinach: Rich in minerals and
vitamins, fiber and protein, spinach should be your go-to choice for salads
over cheaper but nutritionally deficient greens like iceberg lettuce.
The difference between spinach and
lettuce is so large, this comparison is a great example to demonstrate why
we should be making choices based on price per nutrient, rather
than price per calorie.
·
Carrots: Carrots are one of my
favorite nutritionally dense snacks. Crazy amounts of vitamin A, good
carbs, and a little bit of everything else; carrots are a solid choice to
supplement a salad or soup.
Proteins
Consider the Paleo Diet, today we’re going to explore all cheap protein sources, Paleo or non Paleo. Meats (chicken/turkey/beef): When we looked at prices across the U.S., chicken and turkey consistently offered better values. However, don’t count beef out; there is almost ALWAYS a specific cut of beef on sale, and by targeting cheaper (and fattier) cuts, you can usually leave the meat section with a killer deal. We aren’t targeting these cuts simply because they’re cheaper.
·
Eggs: There’s a reason eggs are
usually a staple among those seriously strength training: eggs are a simple yet
nutritionally dense source of protein. Toss hard boiled eggs in a salad,
scramble eggs in a stir fry, or prepare a regular breakfast staple, eggs are
usually too cheap to pass up.
·
Canned Tuna: One
can of Albacore Tuna contains approximately 120 calories, 28g of
protein, and can cost $1 or less. This makes canned tuna a superb value and an
awesomely lean protein source. Check out other canned fish, such as salmon, for
some variety. And be sure to rotate canned tuna in and out of your diet to reduce risks associated with mercury.
·
Legumes: Beans, chickpeas,
lentils, oh my! Legumes (especially when purchased in bags), are one
of the best price per nutrient values out there. Legumes such as beans work
great in a salads, soups, or even dips. Providing copious amounts of both
protein and carbs, legumes offer a great value and
easily satisfy macronutrient requirements. Be wary though,
nutritional value will vary depending on your specific legume of choice!
·
Protein Powder: If
the above recommendations don’t work for you and you’re still a little short
on protein, try a huge tub of protein powder online. Make
yourself a quick protein shake breakfast or post workout meal.
·
Other `cheap protein options that
may be a great deal include quinoa, greek yogurt, cottage cheese, and one of
the many types of nut butter.
Fruits provide one of the biggest challenges, especially in the United States, because they are so expensive relative to other food groups. Fruits can also be tricky. Grapes, which seem to be a moderate value, end up being one of the worst price per nutrient options out there. This may lead to the completely understandable reaction that I had, “SCREW IT! I love grapes, and I’m buying them!” But don’t worry, there are still some excellent cost efficient options for fruits:
·
Watermelon: I know, I know. My first
thought too was, “isn’t it mostly water?” Well, yes. But as it turns out, since
watermelon is so darn cheap, it is an incredible value per nutrient. Packed
with lycopene (antioxidant), vitamins A and C, potassium, magnesium, and
phosphorus, watermelon is a wonderful and easy to eat nutritional deal.
·
Bananas: If you’re following
the Paleo Diet and avoiding most grains, bananas are a great source of carbs.
Bananas are super cheap and provide you with tons of potassium. They can be
added to oatmeal, eaten as a snack, or my favorite, as a desert (frozen
bananas).
·
Plums: Packed full great
micronutrients like vitamin A, K, and C, plums are an excellent source of fiber
and carbs.
·
Pears: Although pears possess a
good amount of natural sugars, they are another great source of fiber and
vitamin C…and usually even cheaper than plums.
·
Other fruits
that may be great nutritional deals in your area: cantaloupe, apricots, kiwis,
and nectarines.
If you are training like crazy or are working hard to get bigger by packing on muscle and size, then chances are you’ll require more and more food (read: fuel) to reach your goals. If you’re strength training and not getting bigger, then you’re not eating enough – it’s that simple. Calories become more important, fats and oils, beans and legumes, and dairy products become more cost effective than vegetables and fruits (however, don’t neglect vegetables to make sure your…um…”plumbing” can handle the extra calories!).
·
Oats: Oats are incredibly
cheap, provide ridiculous amounts of both carbohydrates and protein, and
fulfill other micronutrient and mineral requirements such as thiamin,
folate, magnesium, and phosphorus. Oats are simple to make, can be
prepared a variety of ways (sweet or savory), and can be bought and stored
easily in bulk!
·
Whole Milk: Although milk isn’t
Paleo, its low cost combined with high amounts of protein, calcium, and vitamin
D makes it an attractive option when trying to meet high calorie requirements
(if your body can handle the lactose).
·
Avocados: Avocados are perhaps
the densest food listed in this entire article, both calorically
and nutritiously. Although they may appear costly, avocados can be an
incredible price per nutrient value. Put them in salads, on sandwiches,
or eat them plain with a little bit of salt! When your local grocery store
puts avocados on sale, be sure to stock up!
·
Sweet Potato: A
better nutritional value than normal potatoes (plus a lower glycemic load),
sweet potatoes are a great source of carbohydrates, dietary fiber, and
incredible amounts of vitamin A. Sweet potatoes sliced, covered in olive oil,
and thrown in the oven at 375 for 12 minutes each side. So simple, even a
nerd could cook it.
·
Olive Oil: One
of the best ways to add good fat without cholesterol or sodium is olive oil.
Add extra olive oil to salads, meats, and legumes.
·
Almonds/Walnuts/Almond butter: Raw
almonds are a versatile option that can serve as a great
supplementary source of protein and fat. While almonds can be a great value, be
sure to buy them in bulk to optimize your price per nutrient deal. And if you
haven’t tried almond butter and apple slices, you’re missing out.
No matter what value foods you plan to buy, be sure approach eating healthy on a budget with a plan of attack. You will find that if you take advantage of healthy foods on sale (especially buy one get one free deals), many foods that aren’t listed here will suddenly become a great value! Remember: If your goal is weight loss, the majority of your calories should come from fat and protein, NOT carbohydrates/grains! This is the whole premise of the Paleo Diet that we’re so fond of. Concerned about pesticides and have a bit more money to spend? Here are nine foods you should try to buy organic, and seven organic options you can pass up. As long as you’re no longer thinking “more is better,” but instead searching for value healthy foods, you’ll be on your way to becoming a Superhero.
Daily Devotions/Prayers
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