“And then it came to me like an epiphany…”

I went out of town to handle some business and decided to make the trip worth while by stopping at one of my favorite restaurants. I ordered my entree and thought to myself, “I might as well get my favorite appetizer.” Then did some more thinking and thought, “Why not finish it off with this tasty desert?” So the total bill came up to around $30. I knew I probably shouldn’t have stopped there because when you’re establishing a budget you get those “Don’t buy that” inklings in your head. Nevertheless in that moment of satisfying my temporary pleasure, I set my monthly budget for food to the side. Of course after I was good and full I thought about what I could have done with that money that would’ve went a lot farther.

So I screwed my Focus Light back on and tried to make right the wrong in not thinking for the future. The next day I decided to go grocery shopping and plan my meals for the week. I went to Wally World and picked up items for breakfast, lunch, dinner and a box of snacks for me and my daughter.  At the checkout counter the total bill came to around $32. That’s approximately $6.40 a day for two people for five days. I felt like such a winner! A person that orders out for lunch during the week is looking to spend $6-$8 a day, $30-$40 a week on themselves alone depending on where they eat. That’s not including breakfast, snacks, or dinner.

And then it came to me like an epiphany…

Wow! Imagine how much money I can save  by grocery shopping and planning ahead. I mean I’ve heard other people saying it but to actually experience it for yourself and seeing that extra cash at the end of the month is liberating. There are many reasons why we would choose fast food over cooking. Fast food is easier. Cooking is too time consuming, but the decision to carve out time to shop for wholesome, healthier foods holds much more weight (not in calories) than being able to grab a quick hot meal from the burger place. Think about it, anything/results worth having takes work and that’s no different than cooking. So to make cooking a lot easier, plan ahead.

Ok you want your daily servings of vegetables, fruit, and protein right?

  • Buy a variety of each for every day of the week.
  • Get a magnet calendar to place on your fridge or use your phone to plan your meal each day of the week.
  • If your meal will take an hour or more to cook, season it the night before or place it in the slow cooker.
  • If it’s something that can be whipped up in 30 minutes, do it the morning of before work or school and just heat it up when you get home.
  • Or if you’re really pressed for time during the week, cook your meals for each day on Sunday and freeze the rest until you’re ready to eat it.

Fast Food Lunch Meal

fast food

5 days of Home cooked Meals receipt and calories

home cooked


Planning ahead saves time for the working parents and for those trying to lose weight or maintain healthy eating habits, this is a great discipline for controlling your diet. It’s a win win situation.

To calculate the calories in your home cooked meal visit My Fitness Pal.


The Numbers don’t lie, check the score board!

In recognition of June being Men’s Health Month, Crespective is putting the numbers out there. The life expectancy of Males at Birth is 76.2 years as opposed to Women at Birth 81.0 years. Men die at higher rates than women from the top 10 causes of death, 6 including:


        Cause & Rate     Men     Women

  1. Heart Disease    22.8       143.0
  2. Cancer               211.6     146.8
  3. Injuries               51.1        24.6
  4. Stroke                39.7       37.8
  5. Suicide              19.2        4.9
  6. HIV/AIDS           4.4          1.7


“There is a silent health crisis in America…it’s that fact that, on average, American men live sicker and die younger than American women.”

-Dr. David Gremillion, Men’s Health Network

So the big question is what’s the reason? In a recent survey from African-American males ages 20-58, Crespective found that out of 7 men who considered their health very important only 3 visited their primary care doctor annually. That stat alone could be one reason for such an unbalance in health concerning men and women.

Designed to encourage early detection and treatment of disease among men and boys, Men’s Health Month brings awareness to our male society concerning health issues that can be prevented. Some issues targeted are depression, anxiety, stress, cardiovascular disease, chronic obstructive pulmonary disease, prostate health, and sexually transmitted diseases especially in younger males. To support Men’s Health we wear blue. That’s not it!! Many communities provide health fairs and yearly health symposiums to contribute to the well-being of men and boys by way of educating them and screening for certain diseases. Also with the national initiative to get affordable healthcare to everyone, President Obama has incorporated free preventative health services as a benefit in Marketplace plans and other healthcare insurance plans. Go Mr. President!! If free annual wellness visits doesn’t encouragement men to get the proper screenings, the fact that men are living approximately 5 years less than women should be an encouraging factor for men to act now in taking charge of your health. This statistic doesn’t only affect our men, pre-mature death in men is causing a rise in poverty in our older women because traditionally in our older generation, the men “brought home the bacon”. We need you men and want you to live your best years stronger and longer.

For more info
please visit Men’s Health.download