4 Budget-Friendly Foods to Eat This Week!

February 21, 2024

Written By: Mairead, Registered Dietitian


Everyone is seeing the rise of grocery prices lately. And with this, it can become very expensive to try and eat healthy. Fortunately, there are some foods that can pack a big nutrition punch, without a big price tag. Try picking these up this week (especially if they're on sale!) and checking out our suggestions to include them in your diet!

1. Frozen greens: You know eating greens is good for you - this isn't a surprise to anyone! Fresh greens can be pricey, and many of them go bad in the fridge within a few days if they're not stored carefully. Frozen greens, like kale and spinach, are a much cheaper option and will last for a long time in the freezer. Try adding them to your favourite smoothies or stirring them into pasta sauce for a nutrition boost. They could be easily added to any soups and stews. Defrost and squeeze as much water out as you can, and add them to egg bakes or omelettes!

2. Canned tuna: Canned fish is often much cheaper than fresh or frozen, and still has all the same nutrition. Canned tuna is a convenient protein source - just open it and you're ready to go! Tuna can be an easy protein to serve over salads or noodles. Mix up a can with mayo and your favourite seasonings to snack on with crackers and cucumber slices. Serve it in wraps and sandwiches for super easy meals. Tuna noodle casserole could even be a balanced meal with extra veggies on the side!

3. Canned beans: Beans and other legumes can be another convenient protein option! They are high in fibre, iron, and magnesium, and low in saturated fats. To absorb more of the plant-based iron, try pairing beans with a source of vitamin C, like citrus, red peppers, or leafy greens. Choose low-sodium options to avoid adding extra salt if you can. This time of year, they are perfect in chilis, soups, stews and casseroles. When the weather warms up, try serving them over green salads, taco salads, or pasta salads. Dry beans are even more budget-friendly per serving, but need to be properly cooked before eating, whereas canned beans are ready to go. 

4. Oats: Large bags of plain oats can be much less expensive per serving than flavoured individually-packaged instant oats. Cooked fresh in the morning or made as overnight oats, this is a great option to include a high-fibre whole grain for breakfast. Oats can be pulsed in a blender and then used to bind meat loaf or meatballs. Use oats to whip up a homemade granola, or make oatmeal cookies for a treat with a little extra nutrition.

Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

What It Means to Be Fit

June 4, 2025
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .

10 Minute at Home Cardio Workout

May 25, 2025
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!

What You Need to Know About Iron!

May 22, 2025
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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