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Best Outdoor Adventure Vacation Destinations on a Budget

July 5, 2019 By Paula 30 Comments

Best Outdoor Adventure Vacation Destinations on a Budget - Check out these awesome places that you can explore when #Traveling on a #Budget #Vacation #Travel #Travelling

Best Outdoor Adventure Vacation Destinations on a Budget

We all are aware of the fact traveling not only helps us in relaxing our souls but also boost the energy levels so that we can get back to our usual lives with a bang.

It’s not necessary to travel just within the state or country. If you are able to plan your budget properly, then you can travel across various countries in the world to explore some beautiful places. 

There’s this myth amongst people that traveling to different countries is expensive and a middle-class family or an individual cannot afford a trip to abroad.

In this year, according to a report published by UNWTO, there was a significant growth of international tourists to about 3 to 4 percent when compared to the previous year. 

With about 1.45 billion people traveling across the world, 3 to 4 percent of hike is definitely a great achievement for the tourism industry.

Out of all these, most of them who travel across the world belong to middle-class families, who take their time off from their usual schedule to see some beautiful places across the globe.

When you are looking for places to travel on a strict budget, you must consider listing some of the best locations across the globe in your bucket list where the cost of living is cheaper and affordable. 

Try to compare the cost of living in your country in order to determine whether you can afford a trip to that specific place or not.

Therefore, to assist you in finding some of the best and cheapest adventure vacation destinations across the world, we have come up with a list that will help you in taking an easy decision where you want to travel.

  1.   Albufeira, Portugal

Image Source: kayak

When you have a stringent budget to travel, you can plan a trip to Albufeira located in an exotic location of Portugal, which attracts a lot of tourist across the globe every single year. 

The Algarve region in the country is something that you must visit once in your lifetime.

Apart from this, the city has some incredible beaches, inexpensive ancient apartment-style hotels, and lots more tourist places where you can enjoy your favorite adventure sports with family and friends.

The climatic condition of this place is just amazing, and you cannot afford to miss a chance to visit this place. 

There are over hundreds of restaurants where you can get some delicious food to eat and spend some quality time with your friends and families.

  1.   Zanzibar, Tanzania

Zanzibar, Tanzania - Zanzibar's waters are a brilliant striking turquoise colourImage Source: independent

Although, the fancy name of the city may force you to think that it’s an expensive destination; however, it is one of the best and affordable places across the globe because of various obvious reasons.

This exotic and beautiful place is absolutely budget-friendly and fun to visit once in your lifetime. 

Located in the mainland of Tanzania, you can enjoy by eating some delicious food items, and spending nights in the royally built hotels, all you can get just by spending not even hundred dollars.

There are many luxurious resorts such as Tulia Zanzibar, Melia Zanzibar, and lots more where you must splurge on to have a great time.

Tulia is basically a waterslide located in a jungle and has pool floaties.

If you want to book your flight tickets to this place, then try to opt for Air Canada flights. Air Canada flights are known for their services and hospitality across the world. Make sure that you follow all the Air Canada Reservations rules and regulations so that you don’t face any issues while booking the flights.

  1.   Saint Martin

Saint Martin, CaribbeanImage Source: caribbeanislands

Situated in the Caribbean Islands, this place attracts millions of visitors every year. Saint Martin’s prominent Princess Juliana International Airport, which is operational since 2017, is known for its history and the services it offers. 

With over hundreds of beaches, pubs, exotic clubs, bars, restaurants, and many businesses, this city is just the place every adventure junkie loves. 

Most of the hotels offer the best discounts that you can opt to save a lot of money on your trip. 

  1.   Naples, Italy

Naples, ItalyImage Source: visitnaples

Italy is known to be one of the expensive and exotic places to visit across the globe. If you are worried about your budget but have a wish to visit Italy once, then Naples is the place that must be included in your bucket list.

There are other places such as Amalfi, Pompeii, Capri, etc. where you can plan your trip; however, Naples is the ideal destination of the intrepid travelers.

With some of the best cultural sights and ancient monuments, this historical place has many eye-smacking infrastructures to visit. There is a plethora of contemporary crafts and arts that will definitely blow your minds to a great extent.

Apart from all these things, the place is also known as the origin place of pizza, which you can buy spending just 4 to 5 euros. The food in this place is something that you shouldn’t be missing at any given time.

  1.   The Cook Islands

The Cook IslandsImage Source: usatoday

This island is not just one island but is made up of a combination of 15 islands altogether. Although, the place has many islands joined together, however, it doesn’t exceed more than 100 square miles.

The Cook Islands has everything that an individual would love to see or wonder in their dreams.

Located in the southern Pacific region, it has luscious tropical flora and fauna that you wouldn’t have seen in any other place. The vibrant reefs, as well as the Polynesian vibe, just doubles the beauty of the islands. 

If you are visiting this place, make sure to experience their Maori Culture, which is still the same as it was during the traditional days. 

All the 15 islands located in this place offers a unique and incredible experience to all the visitors. Don’t miss out the opportunity to visit this place; just add it in your bucket list.

  1.   Dubrovnik, Croatia

Dubrovnik, CroatiaImage Source: getbybus

Not many people know this place that has some of the massive stone walls across the globe.

This Adriatic gem is just difficult to resist because of its eternal beauty and old-world charm, which is maintained by the people residing in that place. 

The best time to visit this place is in summer seasons as the limestone passes on a fresh feeling within the walls. Apart from this, there are massive monuments and beautiful architecture that you just can’t miss visiting.

Make sure that you have packed your bags properly for some days as you won’t feel like returning to your hometown anytime soon from this place. You must try their staple food in some of the restaurants that offer excellent services. The place knows how to treat people.

Best Outdoor Adventure Vacation Destinations on a Budget - Check out these awesome places that you can explore when #Traveling on a #Budget #Vacation #Travel #Travelling

Final Words

When you are traveling on a strict budget, make sure that you don’t end up spending much money on unnecessary things such as unnecessary shopping items, spending on alcohol, etc.

All these places listed above can be visited anytime during the year as the prices remain the same throughout the year, irrespective of seasons. 

So, what are you waiting for? Just pack your bags, and book your flight tickets.

 

  Best Outdoor Adventure Vacation Destinations on a Budget - Check out these awesome places that you can explore when #Traveling on a #Budget #Vacation #Travel #Travelling We’d love to hear from you. Leave us a comment below.

Which of these destinations would you most like to visit? Is one of them your dream destination? What is your best tip for traveling on a budget?

 
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Filed Under: Savings, Travel Tagged With: Adventure, Adventure Destinations, Budget, Friday Fitness, Travel, Traveling, Traveling On A Budget, Vacation

Tips To Enjoy Your Vacation Without Blowing Your Diet

September 17, 2018 By Paula Leave a Comment

Get Tips To Enjoy Your Vacation Without Blowing Your Diet In This Weight Watchers' Freestyle Post #WWFreestyle #WeightWatchers #WeightLoss #Freestyle #Tips #Review

Weight Watchers Get Healthy Freestyle Journey

Enjoy Your Vacation Without Blowing Your Diet
When you take a trip your diet doesn’t have to go on vacation, too!

After my long absence, I knew that I had to stay on task this week to get my self-confidence back. Then, just before our trip Hurricane Florence shows up! What a week this has been. However, it did give me a chance to buy lots of water and we now have a large supply of paper and plastic products filling our closet. Thankfully, the days of preparation for the storm were a practice run for the next weather event. Which here on the coast will be sooner rather than later. But for now, we will focus on our upcoming vacation. Since this is the first one we’ve had in ten years this will be a new experience for me. Vacation and dieting? How will I manage that! Keep reading to learn more about how I plan to enjoy my vacation without blowing my diet.

Also, if you’ve missed any of the posts in the recent weeks be sure to check them out. In the last few weeks, we’ve talked about a new product called “KISS Your Cravings Goodbye,” how much food it takes to gain weight, how to overcome sugar cravings and gotten tips to fight obesity in children and teens. We’ve also learned how long it really takes to form a habit and how gut bacteria influences your weight and weight loss. As well as, the importance of hydration, where sugar is hiding in your food (aka sugar bombs), and looked at the benefits of shopping at farmer’s markets. 

In addition, we’ve explored the importance of milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise. We’ve started an exercise routine, learned some beginner exercises, and gotten safety tips for exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day, Father’s Day, Memorial Day, the fourth of July, and Labor Day have come and gone. 

Get Tips To Enjoy Your Vacation Without Blowing Your Diet In This Weight Watchers' Freestyle Post #WWFreestyle #WeightWatchers #WeightLoss #Freestyle #Tips #Review #Travel #Diet #Dieting #EatingHealthy

Plan Ahead – Planning ahead is always the best idea if you want to stay on track. Research restaurants in the area and find out diet-friendly foods you can get at each one.

Be Realistic – Realize that vacations can be unpredictable and something unplanned will come up. Be ok with that. One meal, one day, even one week will not undo all of your progress. Try to eat good 80% of the time, but realize there is going to be 20% of the time where you may indulge a bit. Just don’t let it get out of hand and you’ll be just fine.

Once you arrive, find a local market and stock up on,

  1. Fresh fruit. Having it in your hotel room and in your daypack for breakfast and snacks will stave off hunger and prevent trips to the vending machine.
  2. Protein bars. You can put them in my pocket or daypack and take them with you. Plus, you don’t have to worry about having to mix with water like a powder.
  3. Convenience Foods. Tuna, jerky, instant oatmeal, and healthy snacks, like nuts and dried fruit, not junk food. 
  4. Foods that can microwave and eat in the room. Get things like rotisserie chicken, heat and serve products like rice or veggies.
  5. Milk. cheese, and eggs. Milk for cereal and drinking. I can only have noncow’s milk so having a carton of my milk in the refrigerator will allow me to have my morning cereal. If your hotel doesn’t offer healthy cereal choices pick up a box while you’re at the market. I’ve tried the preboiled eggs in the dairy case. They pack a lot of protein and they’re not bad tasting. Some low-fat cheese and a piece of fruit make a great snack.
  6. Bottled water. Be sure to take a few bottles with you when you’re on the go so you’re not tempted by all those high-calorie drinks. It will also prevent dehydration which can be mistaken for hunger. For more on hydration while dieting read this post about the importance of hydration.

Eat Smart – You won’t want to eat all your meals in your room so try find local restaurants with low-calorie options. McDonald’s, Wendy’s, Applebee’s, Subway, Logan’s, Cracker Barrell, Outback, and Chick-fil-a are national chains that offer diet-friendly menu items. If you’re at a restaurant and don’t know what to get to help you stay on track, lean meat and veggies or a side salad is always a good choice and is something you can get pretty much anywhere you go. Order smart and stay away from the fat, sugar, and carb-laden items. Before ordering ask how it’s prepared. Request that extra butter and oils not be added. Get your sauces and dressing on the side. For more tips check out these smart tactics for dining out.

To stay on my diet and still enjoy my trip I plan to choose the foods I eat wisely, make moderation my vacation mantra, and with all the events I plan to stay as active as possible during our trip.

New Habits

Stop focusing on the scale! Our weight is just a number and it doesn’t define who we are. Rather than just focusing on our weight, we should be focusing on the bigger picture — on our general health and wellbeing.

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Weight Watchers Freestyle Progam – Learn more.

My Weight Loss Journal and Laptop - Get Tips To Enjoy Your Vacation Without Blowing Your Diet In This Weight Watchers' Freestyle Post #WWFreestyle #WeightWatchers #WeightLoss #Freestyle #Tips #Review #Diet #Dieting #EatingHealthy

How my freestyle weight loss week went:

With Hurricane Florence behind us and our big trip just two days away, I stepped on the scale to confirm that I was back on track. I was excited to see that I am on my way down again with a small but important one pound loss this week. My next weigh-in will be the day we return from our trip. Wish me luck! Until next week… Remember to stay positive and keep looking forward.

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Weight Watchers Get Healthy Freestyle Journey – Beginner Exercises Fit, Over-weight, and Obese Woman

We love hearing from our readers. Please share your thoughts, tips, and insights with us by leaving a comment below or on my Facebook fan page. Facebook fan page.

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Weight Watchers Freestyle Journey – GOT CRAVINGS? -Find Out How To KISS YOUR CRAVINGS GOODBYE

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I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Filed Under: Food and Drink, Health Care, Review, Weight Loss, Wellness Tagged With: Best Diets, Diet, Eating Healthy, Fitness, Food, Freestyle, Friday Fitness, FridayFeeling, Health, Healthy Eating, Healthy Food, Holiday Eating, Monday Motivation, MondayMotivation, SmartPoints, Tasty Tuesday, Thirsty Thursday, ThirstyThursday, Tips, Vacation, Weight, Weight Loss, Weight Management, Weight Watchers, WeightLoss, Wellness, WW, WWFreestyle, Zero Points

Discover How Gut Bacteria Influences Your Weight

July 9, 2018 By Paula 33 Comments

Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post

Weight Watchers Get Healthy Freestyle Journey Week 23
How Gut Bacteria Influences Your Weight

It’s MONDAY and time to continue our journey into health and wellness. Thank you, for joining me as I reflect on the past week and explore the new! Like me, many people have trouble losing weight. For us, it comes off slowly or not at all. We often find ourselves blaming our lack of willpower, poor genes, age, or any number of other excuses in an effort to explain and accept why. One cause that I hadn’t considered until reflecting on a recent visit to the doctor was the health of my guts. You see, he stated that there are very few supplements that he recommends his patients take. And probiotics and fish oil are two of them. So I set out to discover if there was a correlation between gut health and weight loss.

Keep reading to see how gut bacteria affects your weight and learn what foods promote healthy gut bacteria growth. Also, if you’ve missed any of the posts in the recent weeks be sure to check them out. Last week, we talked about the importance of hydration. We’ve also uncovered where sugar is hiding in your food (aka sugar bombs) and looking at the benefits of shopping at farmer’s markets, in addition to learning the importance of milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, beginner exercises, and exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day, Father’s Day, Memorial Day, and the fourth of July have come and gone.

? Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post

How Gut Bacteria Influences Your Weight

Did you know that your body contains trillions of bacteria? It does and the majority of these bacteria are located in your intestines. So it’s no surprise that gut bacteria plays several important roles in your health. I00

They Affect How Your Food Is Digested

Since your gut bacteria line your intestines, they come into contact with the food you eat. This may affect what nutrients you absorb and how energy is stored in your body.

Humans can’t digest fiber but certain gut bacteria can. By digesting fiber, these gut bacteria produce a number of chemicals that benefit gut health and possibly promote weight loss. A number of studies have shown that people with a high fiber diet have a lower weight and a recent study found that the ratio of two types of bacteria in your intestines may determine how much weight you lose when given a particular diet. These two bacteria are Prevotella, which digests fiber and carbohydrates, and Bacteroidetes, which people who eat more animal protein and fat have more of. 

Also, gut bacteria digest certain antioxidants known as flavonoids that are found in plants. Which may help prevent weight gain. Finally, your gut bacteria can influence how dietary fats are absorbed in the intestines, which may affect how fat is stored in the body.

Your gut bacteria play an important role in inflammation.

Inflammation not only occurs when your body activates your immune system to fight infection. It can also be caused by an unhealthy diet.  A diet containing too much fat, sugar or calories can lead to elevated inflammatory chemicals in the bloodstream and fat tissue, which may contribute to weight gain. Some species of bacteria produce chemicals like lipopolysaccharide (LPS) which cause inflammation when they pass into the bloodstream. In fact a National Center for Biotechnology Information publication, Metabolic endotoxemia initiates obesity and insulin resistance, states that when mice are given LPS, they gain as much weight and have similar increases in blood sugar and insulin as mice fed a high-fat diet. Therefore, certain gut bacteria that produce LPS and cause inflammation may contribute to weight gain and even insulin resistance.

However, Bifidobacteria and Akkermansia are beneficial species of bacteria that help prevent inflammatory chemicals from passing from the gut into the bloodstream. Increasing these species of intestinal bacteria may reduce inflammation and prevent weight gain. They can be grown outside the body and then taken by mouth as medicine. Bifidobacteria belong to a group of bacteria called lactic acid bacteria. You can get these Lactic acid bacteria by eating fermented foods like live-cultured yogurt and cheese. In addition to taking a probiotic, Akkermansia can also be increased by consuming polyphenol-rich foods, such as pomegranate, grape polyphenols like grape seed extract, and cranberries.

? Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post - Gut Bacteria Affects Weight Loss!

Chemicals That Help You Feel Full

Your body produces hormones that affect your appetite, including leptin, ghrelin, peptide YY (PYY). Some studies have shown that different bacteria in the gut can affect how much of these hormones are produced and whether you feel hungry or full.

Short-chain fatty acids are chemicals that are produced when certain species of gut bacteria break down fiber. One of these is known as propionate. In one study it was found that taking propionate for 24 weeks significantly increased levels of the hormones PYY and GLP-1, both of which influence hunger. Other studies have shown that prebiotics supplements, which contain compounds that are fermented by gut bacteria, can have a similar effect on appetite.

Additionally, a study by the Louvain Drug Research Institute found that people who took 16 grams of prebiotics per day for two weeks had higher levels of hydrogen in their breath. This increase indicates gut bacterial fermentation, resulting in less hunger and higher levels of the hormones GLP-1 and PYY, which make you feel full.

Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post - Top 10 Probiotic Foods to Add to Your Diet

Top 10 Probiotic Foods to Add to Your Diet

  • Live Cultured Yogurt. Look for brands made from goat’s milk which are particularly high in probiotics like thermophillus, bifudus, and bulgaricus. They can also be infused with extra forms of probiotics like lactobacillus or acidophilus.
  • Kefir. This fermented dairy product is similar to yogurt and is a combination of goat’s milk and fermented kefir grains.
  • Dark Chocolate. While chocolate itself doesn’t contain probiotics, it has been found to be a very effective carrier for probiotics. Yes, one more reason to eat chocolate!!!
  • Microalgae. While not a probiotic itself, microalgae can act as a prebiotic. This means that it feeds and nourishes the probiotics already in your gut.
  • Pickles. Most vegetables can be pickled and they are packed with prime probiotics.
  • Cultured Vegetables: Sauerkraut and Kimchi. Made from fermented cabbage, and sometimes other vegetables, sauerkraut is extremely rich in healthy live cultures. If you can handle the spice of an extremely spicy and sour fermented cabbage, kimchi is one of the best probiotic foods you can add to your diet.
  • Miso. Made from fermented rye, beans, rice or barley, miso is full of lactobacilli and bifidus bacteria. Add a tablespoon of miso to hot water for a quick, probiotic-rich soup.
  • Tempeh. Tempeh is a fermented, probiotic-rich grain made from soybeans. It is a great substitute for meat or tofu.
  • Raw Cheese. Goat’s milk, sheep’s milk, and A2 cow’s soft cheeses are particularly high in probiotics. Make sure that you buy raw and unpasteurized cheeses to receive any probiotics.  
  • Kombucha Tea. This fermented tea contains high amounts of healthy gut bacteria. For centuries, this probiotic drink has been used to help increase energy and enhance well-being.

On the other hand, eating some foods in excess may harm your gut bacteria. These are:

  • Sugary foods. A diet high in sugar can stimulate the growth of certain unhealthy bacteria in the gut. 
  • Artificial sweeteners. Artificial sweeteners such as aspartame and saccharin reduce beneficial bacteria in the intestines and may contribute to high blood sugar.
  • Unhealthy fats. While eating healthy fats such as omega-3s helps support beneficial bacteria in the intestines, eating too many saturated fats may contribute to the growth of disease-causing bacteria.
  • Fried and Processed Foods. Like sugar, they break down into components that feed the less hospitable bacteria in your gut
  • Gluten. Even if you’re not gluten-sensitive, eating gluten can have significant, long-term effects on your gut bacteria. Gluten is a type of protein that’s found in many grains, including wheat, rye, and barley.
  • Red Meat. While having the occasional steak isn’t likely to throw your whole system off, eating a diet that’s meat-heavy can be tough on your body. Research has shown that eating a lot of red meat affects your gut bacteria fast. Also, chances are that it’s got some antibiotics in it since 80% of antibiotics used in the U.S. are given to livestock!

Don’t worry that if you can’t avoid all of these things all the time. You’re not doomed to poor gut health. Do what you can to live a gut-healthy life by eating from the top ten list and giving your microbiome the support it needs to thrive by taking an effective probiotic to repopulate your beneficial gut bacteria. While we are just beginning to understand the role of gut bacteria in obesity and the science hasn’t led to treatments that will make it easier to lose weight, I believe that day is coming.

Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post - Anatomical Gut

 If our gut has more bad bacteria, it can be harder to lose weight.

When we eat food, our gut breaks it down into small pieces. Only the smallest pieces get absorbed into our blood. The rest is eliminated as waste material. In other words, not all of the calories in the food we eat get into our body and increase our weight. Some bacteria are better able to chop food into those smallest pieces that get digested, add calories to our body and thereby tend to increase our weight.

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? SELF LOVE ?
Nothing can stop you from achieving your goal if you have the right mental attitude.

Believe in yourself, listen to your gut, and do what you love. -Dylan Lauren

My Weight Loss Journal and Laptop - Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post

How my freestyle weight loss week went:

This week was spent drinking water and eating foods with high water content, and drinking more water. In addition to spending some time working on our blog and tending the garden, I spent several days helping my aunt with her place. Marcus got into the pickles I made last Monday. He couldn’t wait the two weeks they needed to “mature.” Even with all the physical work at my aunt’s place, I continued to do my new exercise routine. With a busy week before I knew it it was time to step on the scale once again. This week even with all that water I drank, I lost two pounds. Hopefully, with continued hydration, I’ll keep seeing negative numbers. Until next week… Remember to stay positive and keep looking forward.

OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

Weight Watchers Get Healthy Freestyle Journey – Beginner Exercises Fit, Over-weight, and Obese Woman

Spill your guts by leaving a comment below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

? Discover How Gut Bacteria Influences Your Weight in this Weight Watchers Freestyle Week 23 Post #SmartPoints #WeightLoss #WeightWatchers #WWFreestyle #Motivation #MondayMotivation #BestDiets #Fitness #Food #Freestyle #Healthy #Weight #Health #Exercise #Fitness #Shopping #Budget #EatingHealthy #Probiotic #GutHealth #Bacteria https://www.sweetsouthernsavings.com/gut-bacteria-affects-weight-loss-freestyle/

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Learn The Importance of Hydration When Dieting in This Weeks Weight Watcher's FreeStyle Weight Loss Journey Post - Stay Hydrated For Amazing Results

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Weight Watchers Freestyle Journey Week 22 – The Importance of Hydration When Dieting

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🍪 vs 🥗 Does it cost more to eat healthily? Read This Eating Healthy On a Budget Post To Find Out

June 25, 2018 By Paula 31 Comments

WWFreestyle Weight Watchers Get Healthy Freestyle Journey – Week 21 Eating Healthy On a Budget

Weight Watchers Get Healthy Freestyle Journey – Week 21

Eating Healthy On a Budget

Yes, it’s MONDAY already!!! It feels like I just shared about sugar bombs with you but its time once again to reflect on the past week! If you’ve missed any of the posts in the recent weeks be sure to check them out. In addition to uncovering where sugar is hiding in your food that we covered last week, we have looked at the benefits of shopping at farmer’s markets, milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, beginner exercises, and exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day, Father’s Day, and Memorial Day have come and gone.

Eating Healthy On a Budget – Weight Watchers Freestyle Week 21

Eating Healthy vs. Unhealthy

Due to the incidental cost of having a poor diet we’ve been told that it’s cheaper to eat healthy than not. However, healthier fare, like fruits, veggies, and fish are more expensive than unhealthy foods like processed meals and snacks or refined grains. Swapping out some of the less expensive and less healthy foods, for fresher and more nutritious ones adds a few dollars more per day. While this might not be a problem for some, people with lower incomes or families may not be able to afford the added cost.

When you have five dollars in your pocket and a family of four to feed dinner, what do you buy? With a family of six and at times more mouths to feed, I’ve faced this dilemma many times. You look at the package of chicken breasts that’s large enough to feed everyone and it’s over $12! While the package of thighs that’s large enough is only $4. Yes, they have a lot of unhealthy fat but there’s no way you can afford the breasts. What can you do?

Chickens Facing Off Breast vs Thigh Who Wins

Getting the most nutrition for your money can be hard when you don’t have a lot of money for groceries, but it’s not impossible. Instead of meat, choose other lower cost sources of protein, add high fiber foods, and switch out low nutrition high-cost foods for nutritionally dense lower cost foods. Fiber is one of the best nutritional components that helps with satiety, the feeling of fullness. Compared to other proteins, meat is very expensive. Expand your protein repertoire to include legumes, quinoa, eggs, hemp, cottage cheese, canned tuna, and tofu.

One way to eat healthy on a budget is to cook from scratch. I’m old enough to remember when we cooked food from scratch. I often sat with my children around the table as we peeled potatoes, chopped carrots, and cut up a roast into the meat for a stew. We also shredded cheese, sliced veggies, and browned meat while we waited for the dough we made to rise. We didn’t buy a pizza or pre-prepared foods. We made them from scratch. Today many people don’t have the luxury of staying home and preparing meals each night. Many busy parents say that creating freezer meals on your day off is a great way to have healthy, low-cost meals prepared for the rest of the week when you’re busy and time is limited.

While long-term eating healthy saves you in health care, productivity, and quality and length of life doing so when you are struggling to make ends meet can seem impossible. There are some healthy alternatives that you can help you reduce the initial cost of eating healthy.

  • Brown rice. Skip the white rice. The vitamins, minerals, and antioxidants are some of the benefits of brown rice. But one of the biggest pluses may be that the high amount of fiber in brown rice has as it helps slow digestion and fills you up for a long time.
  • Beans. Like many items at the grocery store, buying in bulk can save a lot of money. Dry beans can cost about $1 per pound and expand to three times their volume when cooked. Make them the star of the meal instead of costly meat.
  • Potatoes. With the added benefits they offer sweet potatoes are my favorite to use. From soups to casseroles these versatile vegetables can be used in a variety of ways. Containing 45 percent of the recommended daily nutritional intake of vitamin C, 18 percent of fiber, and 18 percent of potassium they’re just as nutritious as colored vegetables. Just be careful how you cook them. Frying a potato raises fat content from 0 to 8 grams!
  • Green vegetables. Any leafy greens, such as broccoli, spinach, and kale have lots of nutrients per calorie and also help protect against inflammation and disease. Pair them with carrots, beets, and other sweet vegetables.
  • Frozen vegetables. Buying fresh vegetables in season is the cost-effective way to get them, but frozen vegetables are a good option, too. They’re picked at the peak of their flavor and aren’t nutritionally inferior to fresh ones.
  • Peanut butter. This staple of our pantry is another economic source of protein. It is rich in healthy fats, vitamins, minerals, and antioxidants, too.
  • Read Tips and tricks to save money on groceries.
  • Buy whole foods. They are often less expensive than their processed counterparts. You can also buy them in larger quantities. Items like block cheeses are cheaper than shredded cheese and canned beans are cheaper than refried ones. Also, whole grains, like brown rice and oats, are also cheaper per serving than most processed cereals. The less your food is handled before it reaches the store, the less expensive it will be.

  • Stop buying junk food. You would be surprised to see how much you may be spending on soda, crackers, cookies, prepackaged meals, and processed foods.
  • Buy from lower cost online retailers. There are several online retailers that offer healthy foods for up to 50% off and the products are delivered right to your door. Thrive Market is a very good online retailer that focuses exclusively on healthy and unprocessed foods.
  • Consider Price per Nutrient. Rather than focusing on how much food you get for the price, shift your thinking to how many nutrients you’re getting for your dollar. Deciding which ones are worth your dollars will make eating healthy on a budget a fun game of finding the most bang for your buck.
  • Top 10 Vegetables With the Most Nutritional Bang for Your Buck. When it comes to vegetables if you want the most nutrition for your money, go green – as in cabbage and leafy greens. They’ll bring the most nutrition for relatively little money.

Cabbage
Collard greens
Mustard greens
Turnip greens
Carrots
Cauliflower heads
Brussels sprouts
Broccoli florets
Spinach
Cauliflower florets

  • Top 10 Fruits With the Most Nutritional Bang for Your Buck. Outside of the top 5-7 fruits, the values are so close such that small variations in price would change the rankings.  Apples are considered year-round fruits, strawberries are spring/summer, plums are summer, and oranges are winter/spring. Farmer’s markets are a great place to get seasonal fruits at a good price. Buy fresh produce when it’s in season and freeze it.

Oranges
Plums
Watermelon
Bananas
Apples
Kiwi
Strawberries
Grapefruit
Tangerines
Mangoes

  • Substitute Your Carbs. Instead of noodles, try sliced zucchini. My sister makes a delicious zucchini lasagna. It was weeks before anyone realized I had switched out half of their potatoes and substituted mashed cauliflower. The more versatile your cooking becomes, the more you’ll be able to opt for healthy, in-season foods that provide nutritional benefits and cost less.

  • Be prepared. Avoid the concession stands, middle aisles of the grocery store, and snacks at the convenience store counter. Instead, stash healthy low-cost grab-and-go items bag, desk, or car.

  • Read these dining out tips.
  • Shop several grocery stores. A little extra time spent grocery shopping can help stretch the budget. Some stores have cheap produce while others may offer cheaper dairy or meats. Knowing which stores have the cheapest options can save you lots of cash over time.
  • Shop at ethnic markets. Check out local ethnic markets. Not only are you likely to find a bargain on certain products, but you’ll also find some really interesting ingredients.

Kermit with Healthy Food in Shopping Cart - Eating Healthy On a Budget – Weight Watchers Freestyle Week 21

Be Adventurous – Try New Flavors
There is a world of flavor right in your pantry. Add new and exciting tastes to old standbys.

The best way to get the most nutritional foods for your buck is to buy fresh food that’s in season and switch to higher nutrition lower cost sources of protein and fiber. Stay away from junk food. Fast food may be quicker than preparing a meal at home, but it won’t beat buying fresh fruit and vegetables in taste or cost. 

Weight Watchers Freestyle Progam

? SELF LOVE ?
You have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.
– Louise L. Hay

Just because you can afford it doesn’t mean you should buy it.

My Weight Loss Journal and Laptop - Weight Watchers Get Healthy Freestyle Journey – Week 21 Eating Healthy On a Budget

How my freestyle weight loss week went:

This week was another quiet week. With just one appointment and shopping to do again this Friday the rest of week was spent working on our blog and tending the garden. We could use some of that rain we got last week as everything is so dry and hot. With temperatures in the 90s and heat indexes of 116, it was hard to pull weeds and keep the garden in order. We now have the heartbreak of tomato wilt. Thank goodness it has only affected one patch of tomato plants and not all of them. I have been watching my squash, peppers, beans, cucumbers for ripe produce. Finally! This week I got to pick some cucumbers and make a salad with them. It was so delicious, refreshing, and clean tasting.

I continued my new exercise routine. Even though I didn’t feel well several days, I pushed myself to do some and felt better for it. I’m not sure where the week went but before I knew it it was time to step on the scale once again. I was pleased that I had continued to lose this week. With another pound gone I am averaging 1.8 pounds a week. Just shy of my 2 pounds a week goal but still I am proud of my progress and the fact that I’ve stuck with it so long. Until next week… Remember to stay positive and keep looking forward.

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Where are you on your journey? What do you do to save money and eat healthily?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Weight Watcher's FreeStyle Weight Loss Journey – Eating Healthy On a Budget

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Weight Watchers Get Healthy Freestyle Journey – Week 20 - Hidden Sugar Bombs Uncovered - Brown Sugar Cubes and White Sugar in a Bowl Hidden Sugar Bombs

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Weight Watchers Freestyle Journey Week 20 – Hidden Sugar Bombs Uncovered

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Filed Under: Food and Drink, Review, Savings, Weight Loss Tagged With: Beginner Exercise, Best Diets, Budget, Dehydration, Diabetes, Diet, Eating Healthy, Exercise, Exercise Routine, Fitness, Food, Fourth of July, Freestyle, Friday Fitness, FridayFeeling, Goals, Gut Health, Health, Healthy Desserts, Healthy Eating, Healthy Food, Hidden Sugar, Holiday Eating, Hydration, July 4th, Labor Day, Memorial Day, Milestones, Military, Mom, Monday Motivation, MondayMotivation, New Year, Probiotic, SmartPoints, Smartpoints Calculator, Sugar Bomb, Tasty Tuesday, Teens, Thirsty Thursday, ThirstyThursday, Tips, Vacation, Water, Weight, Weight Loss, Weight Management, Weight Watchers, WeightLoss, Wellness, WW, WW Wednesday, WWFreestyle, WWWednesday, Zero Points

Find Out Where Sugar Is Hiding in Your Food 🍬 Sugar Bombs Uncovered

June 18, 2018 By Paula 16 Comments

WWFreestyle - WWeight Watchers Get Healthy Freestyle Journey – Week 19 Benefits of Shopping at a Farmer's Market

Weight Watchers Get Healthy Freestyle Journey – Week 20

Hidden Sugar Bombs Uncovered

Can you believe it’s MONDAY already and time once again to reflect on the past week?! In the recent weeks we have looked at the benefits of shopping at farmer’s markets, milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, beginner exercises, and exercising in the summer heat. Since beginning my weight loss journey in January, Valentine’s Day, Easter, Mother’s Day, Father’s Day, and Memorial Day have come and gone. Did you know that ketchup, one of America’s favorite condiments, has as much as 6 grams of added sugar in a single ounce! I knew it had some but never dreamed that it had that much. After releasing how much sugar was in ketchup, I set out this week to find out where else sugar was hiding in other foods and drinks that my family consumed.

Weight Watchers Get Healthy Freestyle Journey – Week 20 - Hidden Sugar Bombs Uncovered - Brown Sugar Cubes and White Sugar in a Bowl Hidden Sugar Bombs

Uncovering Hidden Sugar Bombs

Hidden sugars are commonly disguised as other ingredients on food labels. Learning how to identify sources of hidden sugar can save you hundreds, even thousands of calories. Plus, consuming lots of added or hidden sugar has been associated with problems including diabetes, heart disease, obesity, cancer, high blood pressure, and cognitive disorders, such as dementia or Alzheimer’s disease. Sugar is now even linked to cancer and many other conditions tied to impaired immune function.

First before uncovering the hidden/added sugars, I want to clarify what added sugar is: The U.S. Department of Agriculture states, “Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits.” There are at least 61 different names for sugar listed on food labels. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others.

Hidden Sugar Bombs Uncovered - Common Manufacturing Names of Hidden Sugar

There’s even been parallels found between sugar overconsumption and drug abuse, indicating that sugar cravings work in similar ways to cravings for alcohol and other substances. You’ve probably noticed that the more sugar you have, the more you want. Just like cocaine, sugar is very habit-forming. It causes changes in our brains by releasing dopamine and other endorphins. Our brains have  built-in, appetite-controlling mechanisms that let us know when we’ve had enough to eat and therefore should stop. This causes most foods to stop being appealing after some time. Sugar works differently, keeping us wanting more and more. Even when we’ve consumed lots of calories.

Added sugar is hiding in 74% of packaged foods. Studies and surveys have found that the major food and beverage sources of added sugars for Americans are drinks like regular soda, energy drinks, sports drinks, fruit drinks, and sweetened teas, candy, dairy and non-dairy desserts like ice cream and pies, and refined carbohydrates like cakes and doughnuts. These sources of sugar might seem pretty obvious, but they aren’t the only foods responsible for our increased sugar consumption.

  • Cereals, both hot and cold (some have as much as 20 grams of sugar in just a 3/4 cup serving)
  • Packaged breads, including “whole grain” varieties (your sandwich could have 12 grams of sugar just in the bread)
  • Snack or granola bars (one breakfast bar made with “real fruit” and “whole grains” has 15 grams of sugar.)
  • Applesauce
  • Non-dairy milk (opt for the unsweetened ones)
  • “No Sugar Added” foods and drinks (many will use fruit juice from concentrate to sweeten them)
  • “Lower calorie” drinks, including coffees, energy drinks, blended juices and teas
  • Energy, Protein, and meal replacement bars (compare brands and make sure you get a low sugarone, many are just candy bars in disguise)
  • Protein powder (make sure the one you get is unsweetened and has zero grams of sugar per scoop) 
  • Jerky (skip the bbq, teriakyi, or honey mustard flavors and opt for plain versions)
  • Sweetened yogurts and other dairy products (like flavored Greek and regular yogurts, one leading brand of yogurt contains 7 teaspoons of sugar per serving. )
  • Smoothies and alcohol mixers (a 12 oz margarita and even fruit and veggie only smoothie can have up to 60 grams of sugar)
  • Bottled flavored water (don’t be fooled by the images for fruit and coconuts on the label)
  • Tonic Water (so that Vodka Tonic has 8 teaspoons of sugar per 12-ounce serving)
  • Juice (opt for fresh fruit over this concentrated source of sugar)
  • Lemonade (with 40 grams of sugar per can this is no better for you than a soda)
  • Frozen waffles or pancakes
  • Crackers
  • Coleslaw
  • Nut butters (peanut, almond, and other nut butters have sweeteners added. Look for natural brands made with only nuts)
  • Jams and Jellies
  • Bottled sauces, dressings, condiments and marinades (like salad dressing, tomato sauce, ketchup, relish, or teriyaki)
  • Dried fruit and other fruit snacks (often they add sugar to dried fruit and one package of fruit snacks can have 25 grams of sugar, look at these as candy not produce)
  • Restaurant foods, where sugar is used in sauces, various desserts and dressings for extra flavor
  • Gummy Vitamins
  • Packaged Fruits (canned fruits like mandarin oranges in light syrup have about 39 grams of sugar per 1-cup serving, you can cut down on the sugar some by draining the liquid)

Not all sugar is inherently bad, and not all types of “sugar” are created equal.
Added sugar is the real problem, not sugar found naturally in things like fresh fruit, vegtables, and dairy. Fructose, the type of natural sugar found in modest amounts in real foods is generally not something to worry about when eaten as part of a balanced diet because it is metabolized differently than when ingest high amounts from processed foods.

Hidden Sugar Bombs Uncovered - There's a reason it looks and tastes so good - Chocolate sugar bomb

American Heart Association (AHA) recommends no more than 9 teaspoons (38 grams) of added sugar per day for men and 6 teaspoons (25 grams) per day for women. The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 – 25 grams) per day.

On average, Americans consume 66 pounds of added sugar each year!

Weight Watchers Freestyle Progam

? SELF LOVE ?
Loving yourself means stopping trying to become like others. Love youself for who you are, while still loving others for who they are.

Think about how would you support others, and give yourself the same advice.

My Weight Loss Journal and Laptop - Weight Watchers Get Healthy Freestyle Journey – Week 20 Hidden Sugar Bombs Uncovered

How my freestyle weight loss week went:

This week was pretty quiet on the homefront. With just one appointment and shopping to do on Friday the rest of week was spent catching up on things around the house and on our blog. The rain we had the first part of the week made it easy to pull weeds and get the garden in order. We continue to be vigilant about looking for tomato worms and powdery mildew on our plants, both of which are very likely to appear this time of year.

Last week, I also continued with my new exercise routine and continue to work on adding to the time and reps I do. This Sunday was Father’s Day so I went to visit my Dad and do some chores that he wanted to be done. I didn’t get home until nearly 9 pm as it was after 7 pm when I got the new sensors and cameras installed and their security system updated. They are now as secure as Fort Knox! However, before fixing a late dinner at home, I took the time to step on the scale and was pleased that I had lost almost three pounds this week for a 37 lbs total lost so far. My mom made it to forty pounds a few weeks ago and it’s within my grasp! Until next week… Remember to stay positive and keep looking forward.

OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

Weight Watchers Get Healthy Freestyle Journey – Beginner Exercises Fit, Over-weight, and Obese Woman

TALK TO ME

Where are you on your journey? What item were you most surprised to discover contained hidden sugar?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Weight Watchers Freestyle Week 20 – Hidden Sugar #Sugar #Shopping #SmartPoints #WeightLoss #WeightWatchers #WWFreestyle #Motivation #MondayMotivation #BestDiets #Fitness #Food #Freestyle #Healthy #Weight #Health #Exercise #Fitness Weight Watchers Freestyle Week 20 – Hidden Sugar #Sugar #Shopping #SmartPoints #WeightLoss #WeightWatchers #WWFreestyle #Motivation #MondayMotivation #BestDiets #Fitness #Food #Freestyle #Healthy #Weight #Health #Exercise #Fitness

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Weight Watchers Get Healthy Freestyle Journey – Week 19 Benefits of Shopping Farmer's Market - Locally Grown

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Weight Watchers Freestyle Journey Week 19 – Benefits of Shopping at a Farmer’s Market

Check out the entire series of Weight Watchers Inspirational Posts.

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Filed Under: Food and Drink, Review, Weight Loss Tagged With: Beginner Exercise, Best Diets, Budget, Dehydration, Diabetes, Diet, Eating Healthy, Exercise, Exercise Routine, Fitness, Food, Fourth of July, Freestyle, Friday Fitness, FridayFeeling, Goals, Gut Health, Health, Healthy Desserts, Healthy Eating, Healthy Food, Hidden Sugar, Holiday Eating, Hydration, July 4th, Labor Day, Memorial Day, Milestones, Military, Mom, Monday Motivation, MondayMotivation, New Year, Probiotic, SmartPoints, Smartpoints Calculator, Sugar Bomb, Tasty Tuesday, Teens, Thirsty Thursday, ThirstyThursday, Tips, Vacation, Water, Weight, Weight Loss, Weight Management, Weight Watchers, WeightLoss, Wellness, WW, WW Wednesday, WWFreestyle, WWWednesday, Zero Points

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