Disclosure: I’m sharing these resources because I want to encourage you to STAY HOME. The links provided below are not affiliate links. I am a paid subscriber of some of these services, but I’m not getting any kick-back or brownie points or whatever for sharing about them. I have not excluded services I haven’t tried.

Stick inside? Get Your Workout ON! (c) Styled Stock Society

As of Wednesday last week, I was kinda non-plussed about people fleeing the gym. For one, COVID-19 isn’t transmitted through sweat. For two, at least at a gym I have access to wipes (unlike at the grocery store). Here’s the thing though, if you are going to go to a gym–and really, you shouldn’t–“be under no illusion. These are places where germs and bacteria of all kinds can thrive[.]” That’s true of the gym, that’s true of your CrossFit box, that’s true of every flavor of studio from aerial to zumba.

(By the way, have you seen my two prior posts? Here’s an easy click-through: (1) Don’t Panic, Do Act Responsibly. (2) A Practical Guide to COVID-19.)

Initial steps are NOT enough to protect you. My inbox has been aflutter with emails during the past week, promising extra deep-cleaning of the studio, asking people to bring their own yoga mats and props (offering discounts to help people acquire these), limiting class size, spacing the in-use reformers and megaformers further apart, and more. It is really tough for a small business to close, especially when they have staff and teachers they are worried about. But these measures are not enough, and even the ordinarily irrelevant Yoga Alliance has recommended studios close.

Using lots of wipes is NOT enough. As you should know, the COVID-19 virus is primarily spread by “droplets.” Like when a person who has the virus coughs. Here’s what we know:

  • Asymptomatic people can spread the virus. This means you can give the virus to other people before you know you have it. It takes 2-14 days before you start to show symptoms.
  • Best practice is to stay 6′ away from others. This is an OSHA recommendation (see page 7).
  • We don’t know how long COVID-19 remains in the air under normal conditions.
  • We don’t know how long COVID-19 remains alive on hard surfaces (machines, dumbbells, etc. that are not cleaned after exposure). Some articles are guessing 3 days, but that might be optimistic; other viruses in the coronavirus family can last up to 9 days.

Today I’m focused on streaming fitness. That’s anything online, or available via Roku, Apple TV, Chromecast, Amazon Prime or Amazon Fire. (Initially I said I wasn’t doing apps, but some streaming services are also apps, so…yeah, I started to add them in.)

Support Small Businesses First

Yes, there are some large corporately-structured gyms and studios. Please remember that many of these that you see as “big corporations” are actually franchises–meaning your local location is owned by an individual member of your community (or a small business). I am not personally familiar with what type of financial assistance or relief is available to franchisees, but I do know that many of them will be forced to shut their doors.

Speaking of shutting their doors, yoga and fitness studios are taking a hit. If your local studio is closed, please support them if you can. This means (1) supporting and sharing any online offerings, and (2) keeping your membership active, even if there are no classes to attend. If you’re taking a hit financially and can’t afford to help, no worries. If you’ve got $5 or $20 and appreciated the option, please support your local and other small-businesses.

You don’t need a bunch of fancy equipment to work out at home (c) Styled Stock Society

Free Options on Social

Instagram. Update (April 20): I cannot believe I didn’t include Instagram when I first write this post about a month ago. If you are active on Instagram, go follow the fitness studios, types, and brands that interest you most. Many are using Instagram Live to broadcast workouts from 10 minutes to 60 minutes long. Check out Flex & Flow, ButiYoga, and Modo Yoga, all of which go live on a pretty regular basis. Some studios (like Modo and its affiliates–like Modo Yoga Portland) post the daily schedule in advance. Others seem to just throw up a class here and there–but if you are following them, Instgram will notify you when they go live. If your local studio is doing this, please throw them some dollars if you are able? It helps to keep the lights on and keep their instructors paid.

YouTube. Since anyone can post here, the workout options are definitely a mixed bag; some are clearly trained exercise professionals, others are scary and dangerous. Most of the trainers and channels you’ve heard of (PopSugar fitness, Leslie Sansone, Les MIlls, anyone who has released a DVD series) have a decent offering from 10 to 60 minutes. Yoga with Adriene is a popular channel with good instruction and lots of options. Redefining Strength has shorter videos that focus on technique.

Facebook. If your local gym or studio has a facebook page, they might be using the “facebook live” feature to stream classes. These are generally also available as recordings.

Glo.com (formerly YogaGlo). An offering of some free yoga, pilates, and meditation: https://glo.com/FromOurHearts

Free and Low-Cost Options (That I Know Exist)

Please Donate to Local Studio Offerings if You Are Able

Below are the free and low-cost options I am aware of as of Monday, March 16, 2020. If you know of others, please leave a comment. Due to my current schedule, I can’t promise to keep this updated. (I’ve been lightly-updating. Seriously, not enough hours in the day.) Currently I’ve identified my faves, and listed everyone else in alphabetical order (or close to it).

Small Studios/Local Fitness

Flex & Flow. This is a locally-owned yoga and HIIT studio in Portland, Oregon. During the closure, they are offering free livestreams via Instagram. Please donate if you can to help keep the teachers paid and the studio open. https://www.fitapproach.com/ffy for details BTW: my friends own this studio, and while I’m not a member, it’s a Top Pick.

The Bhakti Shop. This is another Portland, Oregon studio. Online recorded classes are $3 (that’s right, Three Dollars) or $15 for a month subscription. Check out their portal. They are also working to livestream their classes, and you can learn more about that over here. Finally, download a 3 minute meditation here.

The Craft of Teaching Yoga/Yoga with Adrienne. Free online rituals. The first one is Wednesday March 18; follow them on Instagram and Facebook to find out about future options.

Derek Beres yoga. Equinox is closed, and Derek is offering live stream classes on his YouTube channel. Classes are free, donations are appreciated. Please find more details, including a schedule, here: http://www.derekberes.com/yoga/

Get creative. You do not need any gym, studio, or streaming service to get your workout on at home. Running on the Fly has some suggestions for you!

Hot Pot Studios. This is a locally-owned dance studio in Sacramento, CA. They currently have a dance class scheduled for Wednesday March 18 at 7:45 pm PDT. Here is their message: “Hey Y’all believers in Science who are staying home: We are getting our Dance Party on with an anti apocalypse I.T.S. Jam! @sarah_unmata Has set up the Virtual Classroom Join Sarah & April Via Zoom Classroom on Wednesday 3/18 $10 for one hour of Dance 7:45pm pacific time via PayPal Sign up by pm [see facebook link] or email April hollon verbatim at gmail dot com Where’s the money go? To cleaning supplies and the utility bills, helping the studio survive the social distancing. https://www.facebook.com/hotpotstudios/photos/a.150142574997245/3122173151127491/?type=3&theater

Love Hive Yoga. This is a locally-owned studio in Portland, Oregon that has responsibly shut the doors temporarily. Please check their website for updates on streaming classes and how to support them, and enjoy free videos until they can stream: https://www.lovehiveyoga.com/

Now Foods Ambassadors. NOW has compiled a range of workouts from their wellness ambassadors. You can find the collection here. All free. I’m generally a huge fan of Now Foods for making high-quality products at a reasonable price, and for supporting fitness challenges by Sweat Pink.

Soul Yoga. This is one of those small, local yoga studios that is closed. Like many studios, it is trying to jump online as fast as possible. Classes are free, but how about throwing in a donation so they can stay in business through this? https://www.soulyogafenton.com/online-content

Tiffany Gustafson. What does a trainer do when you can’t train in person? Hop on a virtual platform and offer affordable group training. Here are two offerings: https://www.lubbdubb.io/class/hiit-it-and-quit-it-30-minute-workout/LXw1h7Dt9 https://www.lubbdubb.io/class/strength-circuit/LXw1h7Dt9 All class times are PDT. Can’t make these? Follow Tiffany on Instagram.

The Yoga Space. This is a locally-owned studio in Portland, Oregon. They will be offering livestream classes at theyogaspace.live This is being offered as a free gift to the greater community for the first few weeks, and then will be made available as a benefit for members and for individual class purchase. Confirmed classes so far are Tuesday, 4pm PDT (Vinyasa with Allison Duckworth) and 6pm PDT (Intermediate Vinyasa with Ian LeMasters). The Yoga Space is posting updates on their Instagram account @theyogaspace

General Online Resources

Below are a list of general online options to get your sweat on. Not all of these have a special deal going on, but they do have a free trial period. If you are clever, you can work out for free for quite some time before you commit to just one. These are presented in no particular order. If you usually support a local studio please go back when the threat of COVID-19 has passed!! Please note that streaming services sometimes offer coupons, discount codes, or other deals (e.g. subscribe for a year and save). I don’t have all that information for every service 🙂

Yoga can be a workout, but it can also help ease your mind during stressful times. (c) Styled Sock Society

Yoga

Athletes for Yoga. In addition to the 14-day free trial, Athletes for Yoga is offering 50% off your first month. Essentially, you get 6 weeks for like $5. Here’s how to do it: go to athletesforyoga.com Use code HOMESTUDIO when you create your account. In addition, there’s a free recovery meditation here: https://video.athletesforyoga.com/videos/recovery-visualization A Top Pick (I’m a member) for always unwinding my hips when I need it!

BUTI Yoga. This is not your mama’s yoga! Yoga with dance and other movement. Offers a 14-day free trial. Regular price is $39.99/month or $399.99/year. butiyoga.vhx.tv I wasn’t sure whether to put this under yoga or dance….

CorePower. This studio chain has an online service called CorePower On Demand. Regular membership is $19.99, though CorePower studio members have free access. A selection of classes are available for free each week.

Down Dog App. All of their programs are free until MAY 1 (extended from April 1). Programs are free for teachers and students (K-12 and college) until July 1. Programs are also free for healthcare workers until July 1. More information on the website. https://www.downdogapp.com/

Gaia. Offers a 1-week free trial. Regular price is $11.99/month. If you choose an annual membership, you pay $99 each year ($8.25/month). Gaia also offers a “Live Access” option at $299/year (or $24.92/month) with online workshops, live chats, and other benefits. Like Glo, there are lots of big-name teachers here. www.gaia.com

Glo.com. Formerly known as YogaGlo. Offers a 15-day free trial. Regular price sis $18/month when you register through glo.com or $22.99/month if you register through the Glo app (because then iTunes manages the subscription); you get the same content either way. Hosts a number of big-name/famous yoga teachers. www.glo.com

ROMWOD. Not technically yoga, but this seemed like the most appropriate category. ROMWOD means “range of motion workout of the day.” These are videos targeting range of motion, recovery, and strength. Free 7 day trial, regular price $13.95/month. (There is also a slightly more expensive “affiliate” membership option that allows for group streaming.)

Stretch Lab. This isn’t yoga at all, it’s literally stretching. Since it isn’t practical to have one-on-one stretching right now, and group stretches are also off the menu, they’ve moved to the Stretch Lab Go Facebook page. Follow the page for information on virtual events, and get your stretch on–some sessions are just 10-20 minutes. A strap and foam roller will be handy, if you have them.

Strala/Tara Stiles. If you’re not familiar with Strala, it’s like yoga with more emphasis on the movement in your body than the yoga poses. The library of free practices has meditation and movement. In addition, Tara is offering 50% off all classes. class series, and at-home retreats through the end of March. Use code PRACTICENOW at check-out.

Y7. This is a relatively new corporate yoga brand. They have both live and recorded classes available on Y7 Online. There is a 7-day free trial, after which membership is $16/month.

The Yoga Collective. Offers a 15-day free trial. Regular prices is $15/month. www.theyogacollective.com

Yoga Download. If you go to the site a pop-up will offer you a free video. Unlike other sites, some of the Yoga Download classes are available to download, not stream. That means you get to keep them even if you cancel your subscription. Regular pricing is $12/month (2 downloads, unlimited streaming); $18/month (unlimited downloads); $120/year. They also offer 3-month and 6-month options. Easy to sort classes by style.

Yoga International. Offers a 14-day free trial. Regular price is approx. $20/month, though you can save up to 50% by paying for a year in advance. www.yogainternational.com

We don’t all have a Reformer at home. If you do dust it off! (c) Styled Stock Society

Cycling

Peleton. I’m told the app is now free for 90 days (thanks, Jennifer!) for everyone, if you sign up by April 30. The app has a variety of classes, not just those for cycling, and not just those using a bike. There are now strength, yoga, outdoor running, etc. Here’s the website.

The Sufferfest. AltRed is sponsoring an additional free month. The Sufferfest is primarily a training tool for distance cyclists, but there are also a bunch of other videos including strength training and yoga for cyclists. To access a full six weeks, first download The Sufferfest. Then create your account to start your 14-day free trial. Next, go to Settings > Manage Subscription and choose the monthly subscription option. Enter promo code ALTREDSUF30 to get a free month (in addition to the 14-day free trial). Wile you do need to enter payment information for the code to activate, you won’t be charged if you cancel before the end of your free month (which is really six weeks).

Train Right. In exchange for your email address, you can get access to 20+ training workouts (some of which were originally released on VHS, so be nice when you see they look “dated”). https://trainright.com/products/video-downloads/

Barre-style and Pilates-based workouts

Ballet Beautiful. One of the more expensive options, but rooted firmly in ballet (not “fitness”). This is the site of the professional ballerina and trainer who worked with Natalie Portman for Black Swan. There is a two week free trial, using code 2WTRIAL. (If you can’t make it work, try Instagram or Facebook, where they are running an ad for a 15 minute download class for free, and the two week free trial.) You you can get a discount on your first month with the code on the website (currently BBMARCH20). Regular price is $39.99/month. balletbeautiful.com

Barre3. I have a soft spot for Barre3 as it was created by a Portlander, who was affiliated with YogaWorks, and (most important!!) is a body-friendly, anatomically sane barre workout. You don’t need a barre to do the home workouts, though some incorporate small hand weights and props. If you’ve never tried it, there is a YouTube channel. The streaming service at barre3.com/trial for a 15-day free trial. Regular price is $29/month.

Blogilates. One of the original online Pilates workouts (and an app), still free. Sign up for Cassie’s email list to get a monthly workout calendar. She’s also made a special 14-day quarantine workout. Most of her videos are on the Blogilates YouTube channel as well.

Physique 57. You may have seen Physique 57 studios, or perhaps you caught the DVD package back in the day. Now they offer a streaming service with new classes added weekly. Offers a 7-day free trial. Regular price $24.99/month or $249/year (essentially 2 months free). ondemand.physique57.com

Pilates Anytime. Currently has 1,582 mat videos, 812 Reformer videos, and 193 Wunda Chair videos, among others (barre, small props, tower, and more). Offers a 15-day free trial. Regular price is $18/month. pilatesanytime.com

Pilates Interactive. This is a project of BASI Pilates. Unlike other sites, this is both written instruction and video. It is aimed at Pilates professionals (teachers and trainers) and includes breakdowns for the exercises. Offers a one month free trial. Regular price is $10/month for BASI Repertoire or Polestra Repertoire, $15/month for both. (Client management software is also an option.) I’m not a Pilates professional, but this looks like a screaming deal to me. pilatesinteractive.com

Pilates on Fifth. Like most Pilates options, this site has both equipment workouts and those that use no equipment. Also includes some barre, cardio, and strength-training. Offers a 14-day free trial. Regular price $12.99/month or $129.99/year (includes some products with annual membership). pilatesonfifthonline,com

Pilatesology. Focused on classic Pilates, this site has both equipment workouts (e.g. Refomer) and non-equipment workouts. Offers a 16-day free trial. Regular price $20/month or $179/year. pilatesology.com

Sleek Ballet Fitness. Sleek is a ballet-based workout. Offers a 7-day free trial. Regular price is $19.99/month or $199.99/year.

Yoopod. Formerly known as “Pilates on Demand.” This service focuses on Pilates, yoga, and mindfulness practices. Offers a 14-day free trial. Regular prices are posted in British Pounds Sterling–you do the math. yoopod.com

(c) Styled Stock Society

Dance (not ballet)

Bolly-X. Choreographed dance workouts using Bhangra hits! Apparently they were on Shark Tank?!? Regular price $14.99/month. Currently offering a $49 access for life special (or $24/year or $15/3 months): https://bollyx-swag-shop.myshopify.com/products/lifetime-membership-with-bollyx-on-demand-at-home-workouts

Body Groove. Another dance-based workout, this one uses HIIT theory. Offering a 30-day free trial. https://www.startbodygroove.com/hiit.htm Regular price is $9.99/month or $59.99/year (basically half price if you choose the year membership).

Gym-style and mixed variety group exercise

Body FX. JNL Fitness and Figure 8 workouts, among others. I hesitate slightly to recommend this one, only because several years ago they were planning to launch an MLM to compete with BeachBody, and I don’t know if they will try to upsell you a bunch of supplements (they do make a protein powder) and nonsense (there’s a recipe for something called Sueperfood Detox Soup). Offers 30 days free, regular price is $11.99/month or $84/year. https://bodyfx.com/home-workout/

Centr. Who doesn’t want to work out with Chris Hemsworth?? HIIT, boxing, yoga, strength training, MMA. Offering six weeks free. Regular prices is $29.99/month, $59.99/3-months, $119.99/year. https://centr.com/join-us

City Row. The City Row studios (which to my knowledge are all franchises) are closed. They are posting workouts that require no equipment on their Instagram page; follow them at @cityrow for details. The City Row GO app (which is separate from the scheduling app) is free for a month with code 1MONTH_FREE. It has rowing workouts (in case you own a rower) as well as strength, yoga, and mobility. Psst! There is apparently a whole family of “[insert name here] GO” apps.

Daily Burn. A little bit of everything. Actually a LOT of everything. Whatever you like, they have it. Offers a 30-day free trial. Regular price is $19.99/month. dailyburn.com In March, they upgraded all members to premium, and changed the free trial to 60 days (both are temporary).

Get Healthy U TV. Started by Chris Freytag, with powerhouse Amy Dixon and others! Kickboxing, strength training, yoga, and more. A whole year is $9.99 right now (“regular” price is $59.99) https://go.gethealthyutv.com/a21445/

Grokker. Grokker is free through April 30. Classes include yoga, meditation, indoor cycling, pilates, and more. After April 30, regular price is $14.99/ month (and I’m sure there is a yearly subscription discount, I just can’t find it). grokker.com Grokker also added a COVID-19 Coronavirus Preparedness program that is FREE to everyone, and you don’t need a Grokker account to watch it.

Jari Love/Get Ripped. Jari is relasing free workouts via YouTube. You can find the workouts on her channel, starting with this one. The workouts require dumbbells/weights, and you can use a step or the floor. She also released “Slim and Lean” on Vimeo.

Jillian Michaels. Her fitness app offers a 7-day free trial. More information at https://www.jillianmichaels.com/ Note that Jillian offers nutritional advice that is sometimes way off the mark (at least in terms of evidence-based practice). She’s publicly pooh-poohed keto and vegan diets, and promotes misinformation about organic products. If you’re going to use her app for nutrition tracking, just be aware you might want to take her advice with a salt lick.

OpenFit. This one appears to offer specific programming both live and recorded. (If you’re wondering where gixo went, OpenFit bought it.) The programs are Xtend Barre, Xtend Barre Pilates, Rough Around the Edges, Yoga 52, 600 seconds, Tough Mudder T-Minus 30, and Sugar Free 3. I’m only familiar with Xtend Barre, which I personally recommend as one of the top barre programs for attention to form. Offers a 14 day free trial. Regular price is $96/year ($8./month), $60/6 months, or $39/3 months).

Pvolve. This is a streaming service that uses custom equipment, though I think you could hack most of it from other equipment (e.g. using a band instead of the gloves with the band). They offer a variety of packages of equipment and their streaming service. Whatever you do, do NOT pay full price. At any given moment I see at least a dozen different ads or influencer campaigns for 20% off. https://www.pvolve.com/

Redeem. I’m not personally familiar with this one, but the site does have some religious references that hint at Christian religion, and may make non-Christians uncomfortable or annoy them (e.g. a woman’s “God-given” beauty, being “faithful with our bodies”); the Instagram live currently also has a question about incorporating faith into fitness. It might be perfect for you. Use this sign-up form and REDEEM1 to get 30 days for free.

SCW On Demand. SCW produces the fitness Mania events where your teachers go to get their continuing education credits. Offerings include personal training type videos plus active aging, yoga, and aqua. $19.95 month-to-month; $9.95 with an annual commitment (but you pay one month at a time); $99/year (paid all at once). https://scwfit.com/store/on-demand/

Sissfit. Sisters Lauren and Kelly are offering free access to the Sissfit app (which they apologize is only available in iOS right now). Click here for 30 Days Free Access. (Offer is only for new users.)

Suzanne Bowen Fitness. I kinda love that you can click ‘surprise me’ and the site will choose a workout for you! This site also has a workout builder, and a collection of prenatal videos. Offers a 24-hour free trial. Regular price $14.99/month, $129.99/year, or $74.99/6-months. suzannebowenfitness.com

TRX. I haven’t seen any specials on the TRX app (yet). If you own a suspension trainer, sign up for their newsletter to receive free weekly workouts.

Gyms With On-Demand Programming

24-Hour Fitness. The 24GO app has the workouts you are used to seeing at the clubs. According to the website, that includes Les Mills, Zumba, yoga, and active aging programming. There is also a 24GO Live on YouTube. These options are currently free for members; as near as I can tell, they are also free for non-members.

Blink Fitness. Head to the website to download the app. Access is free for 30 days.

Crunch Live. You know the gym chain called Crunch? This is their streaming service. If you belong to a Crunch gym, you can use this for free (unless you are on the base membership plan). Offers a 10-day free trial. Regular price is $9.99/month o $90/year. www.crunchlive.com

Gold’s Gym. The Gold’s Gym AMP app is currently free through the end of May if you use code FIT60. AMP has a collection of hundreds of video and audio-only workouts.

Lifetime Fitness. Workouts online, on demand, free for members and non-members. According to the site, new workouts are added daily. Choose from cardio, strength, yoga, cycle, family classes, and small group training.

Planet Fitness. A new “work-in” streamed live on the facebook page daily (4pm Pacific, 7pm Eastern). These then go to live on the Planet Fitness YouTube channel, where there’s a decent collection waiting for you.

YMCA. Free workouts on the YMCA: 360 page, including kids’ yoga and some basketball drills. Also has an assortment of pilates, kickboxing, boot camp, and more.

What did I miss? Drop a comment with what you are offering, or how you are supporting your trainers and teachers when their studios and gyms are closed!

Disclosure: I received the gently used Grid and new-in-package MobiPoint Massage Ball as conference swag, directly from TriggerPoint Therapy, one of the sponsors of Sweat Pink’s BlogFest at IDEA World 2019. (I’m only giving them away because I already had my own!) I wasn’t asked to write a blog post, host a giveaway, or anything else for that matter. All opinions and words are my own.

What Have You Heard about Foam Rolling?

Pictures of The Grid
The Grid (left), The Grid Vibe Plus (right), and the travel Grid

If you haven’t heard about “foam rolling,” you’ve probably been living under a rock. There’s WAY more to the world of self-myofacial release (SMFR or MFR) than the foamy logs you see at the Relax the Back store or in your yoga/pilates studio. Essentially, SMFR is a type of self-massage that often involves specialized tools, including various kinds of stick-rollers, log/tube-shaped rollers, balls, and other tools. SMFR techniques manipulate and massage the muscles and surrounding tissues, increasing blood flow and elasticity. In my experience, while there is sometimes a bit of “owww, that’s a tight spot,” the end result is a bit like the end result of a massage: everything feels better.

I first encountered the Grid at an SCW Mania event nearly ten years ago, back when TP Therapy was a small company based in Austin, TX. (It is now owned by Implus, the American parent company of SKLZ, Harbinger, Balega, RockTape, FuelBelt, Sofsole, Spenco, and more.) Their trainers–including Cassidy Phillips, the founder and CEO–taught several practical SMFR sessions. Cassidy taught us a little bit about fascia, the connective tissue that helps form the structure of the human body; it’s like a scaffolding around the bones that helps keep other body tissues and organs in their place. Think of it as a stretchy mesh: if you pull on one corner and wad it up, the rest of the mesh stretches out to accommodate. Fascia does something similar in the body (which is why when your left low back gets tight, you might find your right upper back, or some other seemingly unrelated body part, is also upset). Cassidy also explained that human muscle tissue is just like any other animal muscle tissue; when it is fully hydrated and moving well it is like a tender steak, but when it is partially dehydrated and has knots or spots of uneven tension it is more like beef jerky. (That image has stuck with me, and I’m a more hydrated-human because of it.)

Before I get into why I love The Grid, let’s take a step back. If you’ve tried SMFR you probably agree that it feels good (well, after it stops hurting like hell), and maybe you’ve read some other blogger yammer on about how fantastic it is. That’s all well and good, but fancy tea tastes good and no matter how many bloggers say so it isn’t going to “detox” you (at least not any more than your liver and kidneys already do). So…is foam rolling worthwhile, or is it some woo-woo goop-esque trend?

What Science Says

If you’re a science geek, you probably already know about PubMed. If you are an athlete interested in exercise science, or a person interested in the latest nutrition research, or a blogger who doles out advice on anything related to the human body (including products and ingredients) you really ought to bookmark it. PubMed is a service of the U.S. National Library of Medicine, which is part of the National Institute of Health. PubMed largely includes abstracts of peer-reviewed articles, though a few articles are available for free. The articles include clinical trials, epidemiology reviews, case studies, and more. You can choose to view the results by “best match” or “most recent”

Pro tip: if you don’t want to pay for access to an article, but you really want to read it, you have two free options. One, reach out to the authors of the paper. Many authors are happy that someone wants to read their research, and would be thrilled to send you a copy of the publication. Two, seek out access via a college or university library. If you attended a college or university, start there. Many allow their alumni to use the library resources for free or super cheap. If you didn’t, you can try a nearby college or university. Many have a non-student library card that you can obtain for a fee, and that may include access to electronic resources.

A PubMed search for “foam rolling” returned 83 results! (The more scientific “self myofascial release” returned 100. There is some overlap, of course.) Some of the articles are very general, while others are almost nauseatingly specific, such as Behara B, and Jacobson BH’s “Acute Effects of Deep Tissue Foam Rolling and Dynamic Stretching on Muscular Strength, Power, and Flexibility in Division I Linemen.” J Strength Cond Res. 2017 Apr;31(4):888-892. doi: 10.1519/JSC.0000000000001051. https://www.ncbi.nlm.nih.gov/pubmed/26121431

A Little of the Bad News

There are several articles that cast doubt on what you’ve likely heard about foam rolling.

At least one review concludes that the term “self-myofascial release” is misleading, because there isn’t enough evidence to support the idea that foam rolling and similar practices actually release myofascial restrictions. Behm, DG and Wilke, J. Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review. Sports Med. 2019 Aug;49(8):1173-1181. doi: 10.1007/s40279-019-01149-y. https://www.ncbi.nlm.nih.gov/pubmed/31256353  It strikes me that this is a fair conclusion, since the research on foam rolling and similar practices is still pretty young, and it’s entirely possible that any results achieved are from something other than myofascial release, maybe improved blood circulation, or something about how your breathing changes while you are doing it–we don’t know. (But we might, soon!)

Bundle of TP tools
TP Performance Collection (minus the Baller Block–trust me, you want that too) and MB5 Massage Ball

Another study concluded that adding SMFR to static stretching did not have an effect on hamstring stiffness, as a group that did only static stretching achieved the same results. Mortin, RW et al. Self-Myofascial Release: No Improvement of Functional Outcomes in ‘Tight’ Hamstrings. Int J Sports Physiol Perform. 2016 Jul;11(5):658-63. doi: 10.1123/ijspp.2015-0399. Epub 2015 Nov 9. https://www.ncbi.nlm.nih.gov/pubmed/26562930

Remember that in order to make sense of any study’s result, you need to take a look at who the participants were (students, professionals, weekend warriors?), what the researchers looked at (how did they measure results? what did they consider or fail to consider?), and the testing protocol (what did the participants actually do? was there a control group?). The results of a small study of college tennis players, for example, may not apply to a Gen Xer who only does Crossfit.

A Little of the Good News

I love the way I feel in my body after a good session with The Grid, so I almost don’t care if there is any science to support it. Since I’m recommending it to you though, I think it would be irresponsible to talk about how great I think it is if in reality it’s a sham like detoxing foot pads or alkaline water. Here are a few studies that found foam rolling or SMFR beneficial–these are the ones I found interesting, but you can go find more on PubMed. The term “key finding” is mine (as some abstracts use “results,” others use “conclusions,” and I like a tidy organization to my references).

Several studies concluded that the protocol they studied led to an improved range of motion:

  • Su H, et al. Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. J Sport Rehabil. 2017 Nov;26(6):469-477. doi: 10.1123/jsr.2016-0102. Epub 2016 Oct 13. https://www.ncbi.nlm.nih.gov/pubmed/27736289 Key finding: flexibility test scores improved significantly more after foam rolling a compared with static and dynamic stretching.
  • Mohr AR, et al. Effect of foam rolling and static stretching on passive hip-flexion range of motion. J Sport Rehabil. 2014 Nov;23(4):296-9. doi: 10.1123/jsr.2013-0025. Epub 2014 Jan 21. https://www.ncbi.nlm.nih.gov/pubmed/24458506 Key finding: Regardless of the treatment, all subjects had increased range of motion (regardless of treatment: static stretching, foam rolling and static stretching, or only foam rolling). Use of a foam roller followed by static-stretching increased range of motion more than static stretching alone.
  • Bushell JE, et al. Clinical Relevance of Foam Rolling on Hip Extension Angle in a Functional Lunge Position. J Strength Cond Res. 2015 Sep;29(9):2397-403. doi: 10.1519/JSC.0000000000000888. https://www.ncbi.nlm.nih.gov/pubmed/25734777
    Key finding: repeated foam rolling is beneficial, both objectively and subjectively, for increasing range of motion immediately preceding a dynamic activity.

Several studies concluded that the protocol they studied led to improvement in recovery, including delayed onset muscle soreness (DOMS, or the soreness you get a day or two after your workout):

  • Pearcey GE, et al. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015 Jan;50(1):5-13. doi: 10.4085/1062-6050-50.1.01. Epub 2014 Nov 21.
    https://www.ncbi.nlm.nih.gov/pubmed/25415413
    Key finding: Foam rolling effectively reduced DOMS and associated decrements in most dynamic performance measures.
  • Rey E, et al. Effects of Foam Rolling as a Recovery Tool in Professional Soccer Players. J Strength Cond Res. 2019 Aug;33(8):2194-2201. doi: 10.1519/JSC.0000000000002277. https://www.ncbi.nlm.nih.gov/pubmed/29016479 Key finding: soccer coaches and trainers working with high-level players should use a structured recovery session of 15-20 minutes using foam rolling at the end of a training session to enhance recovery.

Some studies looked at specific health conditions or effects, rather than muscular performance. A few of the ones I found nifty:

  • Improvement of Fibromyalgia. Ceca, D et al. Benefits of a self-myofascial release program on health-related quality of life in people with fibromyalgia: a randomized controlled trial. J Sports Med Phys Fitness. 2017 Jul-Aug;57(7-8):993-1002. doi: 10.23736/S0022-4707.17.07025-6. Epub 2017 Jan 31. https://www.ncbi.nlm.nih.gov/pubmed/28139112
    Key finding: regular, structured practice of SMFR can improve health-related quality of life for people with fibromyalgia.
  • Reduction of Arterial Stiffness. Okamoto T, et al. Acute effects of self-myofascial release using a foam roller on arterial function. J Strength Cond Res. 2014 Jan;28(1):69-73. doi: 10.1519/JSC.0b013e31829480f5. https://www.ncbi.nlm.nih.gov/pubmed/23575360 Key finding: SMFR with a foam roller reduces arterial stiffness and improves vascular endothelial function.

In short, while the jury is still out on some claims about foam rolling, there is also some evidence–at least regarding the population and specific protocols studied–that foam rolling provides a benefit. I mean beyond feeling good when you’re done.

Back To The Grid

Comparison of The Grid and The Grid Vibe
Above, my well-worn The Grid (yours will be nicer); The Grid Vibe Plus is a bit more slender

Unlike the long foam rollers I’d known before, the Grid has a hollow hard-plastic core. (While there is a smaller travel Grid available–think as if you took a slice of the roller–the original Grid is great for travel, as you can stuff a lot of clothing in there inside your suitcase.) On the outside, the Grid is textured in an un-even grid-like pattern: small squares are high and firm, like fingertips or a thumb tip; long and narrow rectangles are more like fingers; and larger rectangular flat areas are like palms. Positioning the Grid so that a particular surface hits the targeted area changes how it feels on your body. Rolling through all of the different zones feels delicious to me! In my first class, we learned techniques to roll out the peroneals, IT band, quads, anterior tibialis, and more.

Also unlike the long foam rollers I’d known before, the Grid is very sturdy. (I’ve had my personal Grid since that first SCW Mania, I’ve toted it around the country, and you’d be hard pressed to tell.) The fact that it is hollow means you can also incorporate it into exercises apart from SMFR. For example, you can hold the sides (palms on top, fingers tucked inside the hollow center) and plank. This adds an extra dose of instability to your plank, as any shift of your body weight forward or back will cause the Grid to roll. Another example exercise is the lunge. Standing with your front foot on the Grid and your back leg in an extended lunge, keep your torso upright and your front leg steady while you drop you back knee to a right angle. Another example is the plank-to-pike exercise: start in a plank with your toes on the Grid, transition to a pike with the soles of your feet on the Grid. Quite possibly my favorite is the wall squat using the Grid between your back and the wall.

Your Only Tool Is a Hammer…Is Everything a Nail?

One of the things that impressed me was that the staff at the TriggerPoint booth were more interested in showing you how to use their tools than selling you the tools. SMFR isn’t something you just do here and there to make a workout smoother, or to recover from a workout. In order to create and maintain results, any SMFR program requires repetition–just like exercise. The TriggerPoint website includes a library of videos on how to use their products (which back in the day we bought on DVD). After using it in a workshop targeted towards runners, I purchased a tools kit (similar to what is now called the TP Performance Collection) that came with a booklet outlining a total body program (including a dry-erase calendar to plan your program); I also bought The Ultimate 6 for Runners–a similar booklet that targets the soleus, qaudcriceps, psoas, piriformis, pectorales, and thoracic spine. I particularly like the booklets. They are spiral bound to lay flat, and have plenty of photographs in addition to the text description.

Today, the TP Therapy products in my SMFR tool kit also include the Grid Vibe (thinner than the Grid, but OMG the vibration is brilliant!), MB5 large foam massage ball, MobiPoint massage ball, and the Nano X foot roller (the extra-dense version of the Nano foot roller). Recently TP Therapy released a new tool, the MB Vibe, which is similar to the MB5 but also has vibration to it. (I cannot wait to get my hands on one!)

Win Your Own!

I have ONE prize pack to give away. It includes The Grid, the original TP Therapy product, in orange; and the MobiPoint Massage Ball (a sweet treat for runner feet!). Apologies to my friends elsewhere, but postage is spendy these days and so I have to limit this giveaway to U.S. residents only. Void where prohibited.

Start by leaving a comment and tell me about your experiencce: Have you tried foam rolling or another form of self myofacial release? Which tools do you use? What’s your favorite exercise? How often do you roll?

Then work your way through the steps in the Rafflecopter widget below. Good luck!

a Rafflecopter giveaway

Disclosure: Portions of this post were provided by New Hope Network and are from Melaina Juntti’s article, “10 Ways to Say No to Plastic.”  I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. New Hope is NOT related to #PlasticFreeJuly, which is based in Australia.

Unless you’ve been living under a rock, you’ve probably seen a lot of information about plastic recently. Whether it is the Great Pacific Garbage Patch, or the fact that China is no longer accepting plastic from the United States for recycling, we are generating more plastic waste than ever.

Humans have generated 8.3 billion metric tons of plastic since 1950, when plastic first came into common usage, according to a 2017 University of Georgia study. What’s more, almost 80 percent of that plastic is still sitting in landfills or junking up the environment. Plastic—even the “biodegradable” kind—is a permanent substance and in the United States we are using it to solve problems that last for just a minute. (Most biodegradable plastics just break down into smaller and smaller pieces, which might become fish food.) It clogs waterways, chokes out wildlife, and emits an unfriendly mix of chemicals (when it burns or breaks down) that leech into water and soil.

Join me for #PlasticFreeJuly

I just learned about the Plastic Free July Challenge, and I’m game. Are you? According to the Challenge website, the top four sources of plastic waste in takeaway/to-go items are bags, straws, bottles, and coffee cups (either the foam-like self-insulating cups, or the lids on paper cups).

Ideally plastic is like junk food: just don’t bring it home, and you can’t use it. In reality? I get it. There are some applications for which there isn’t a good non-plastic option available to you. (I can think of some medical items that I would rather not re-use, for example!) If you absolutely have to get a plastic thing, choose the least plastic you can, and choose the option that is reusable and try to re-use it as long as you can. Large yogurt containers, for example, can be re-used for storing leftovers (or broken crayon bits, or legos, or…).

Image courtesy of New Hope Blogger Co-op

Tip #1: Skip Even More Plastic Bags

Choose to Reuse–at ALL The Stores. If you’re a green shopper you probably already bring your own your own re-usable shopping bags to the grocery store. (Do you take them to Target, too?)  If you’re choosing paper, remember that you have to re-use them multiple times to reduce the environmenal impact of making them (otherwise the single-use plastic is actually more Earth-friendly, no kidding). I keep mine in the car so they are there when I go shopping, and keep a Chico Bag (or two–they’re small) in my backpack. Next up, do you really need to toss those individual green peppers into a disposable plastic bag? You’re going to wash them before you eat them, so letting them go free-range in your cart shouldn’t be a big deal. Other alternatives: get reusable mesh produce bags, or toss produce right into your cloth shopping bags while you finish shopping. And  hey, you don’t need that giant plastic tote from the running store either. Your shoes come in boxes, and you can choose a reusable bag instead–if you work out, you probably have a few dozen.

Avoid the Plastic Wrap Trap. You can save time (and money!) by using a reusable beeswax paper wrap such as Bees Wrap. Many beeswax wrappers will stick to themselves to seal. Just be careful when you wash them: make sure the water is not so hot that the wax melts, and use the softer side of the sponge. When you’re done, many of these wraps are compostable or at least repurpose-able (no more wax = fabric for craft projects). Not ready to commit to beeswax wrap? Try aluminum foil. If you don’t crush it you can wash it and re-use it multiple times. When it has reached the end of its useful life, give it a thorough bath, dry it off, and toss it into in the recycling bin.

Skip the plastic baggies too. At home, choose re-usable storage containers. While those made by baggie companies are reusable, invest in something sturdier that will last longer.  IKEA has plastic containers with rubber-sealed lids for $1 each piece, and the ones I’ve had for years are in great shape. You can also choose glass (glass lids are easy at home but tricky in lunches), though I admit it’s less than ideal for families with young children who mess around in the fridge. For lunchboxes, you can wrap sandwiches in waxed paper (which is also compostable, though not accepted by all municipal compost facilities). I’m using silicone “bags” that are resealable and reusable by Stasher. So far, they are holding up very well to multiple uses, reuses, and washes. As a bonus, they are dishwasher safe. Perfect for my pre-race and post-race snacks. They come in multiple colors, include fun limited edition shades.

At the races, skip the plastic bags! You’ve got multiple ways to skip plastic bags here. (1) Unless a race is FORCING you to use a plastic bag as your checked bag, DON’T TAKE ONE! If you run a bunch of races in the same series that insists on using plastic bags (such as Revel or Rock ‘n’ Roll) REUSE your bag. It’s the same identical bag, you don’t need another one. (2) Don’t use a plastic garbage bag as a warm-up in the corrals. Instead, either use clothing you’re willing to toss, or buy something very cheap at the thrift store (bathrobe, anyone?). Clothing tossed at start lines often goes to charity, and some races put it directly on the backs of local people experiencing homelessness (after a good washing, of course). (3) If you carry supplies in a plastic bag–which isn’t a terrible idea, since rain and smart phones don’t go together–choose a freezer bag, and then reuse it. Freezer bags are slightly thicker than regular zip-top bags, which means you can reuse it dozens of times before you will need to replace it. If you’re not going to use your phone to take pictures, a Stasher bag might work well too.

Skip the Plastic Bags at the Gym! Lots of gyms have a roll of plastic bags in the locker room to bag up your wet swimsuit or sweaty gym clothes. As nice as it is to keep those sweaty, wet things from getting loose in your gym bag, a plastic bag is not the best way. Instead, try using your swim  or shower towel to wrap those things. I lay the towel on the bench, layer on the wet stuff, fold the towel in half, and then roll it up like sushi.

Image courtesy of New Hope Blogger Co-op

Tip #2: Choose Wines That Use Real Corks

Celebrate Sustainably! Trust me, I enjoy a good post-race bubbly or glass of shower wine. I’m definitely NOT begrudging you yours! About 15 years ago, buzz began circulating that cork, the classic wine preserver, wasn’t so sustainable. There was concern that cork tree forests were being depleted, so perhaps plastic wine stoppers would be better. Well, the truth is cork production is pretty darned sustainable. The bark can be stripped and used to make wine closures without cutting the trees down, and this process actually makes the trees better able to offset carbon dioxide. Also, Mediterranean cork forests host some of the greatest plant biodiversity on the planet, according to the World Wildlife Fund. So next time you’re selecting wine, opt for bottles with real-cork corks, not plastic stoppers. As a bonus, many wineries will accept corks for recycling, or you can  get a cork box through TerraCycle.

Check Your Inner Wine Snob. As an intermediate option, don’t snub your nose at screw-top wine. While screw-tops used to be endlessly mocked as they were only used on cheap, poor quality wines, now even big and fancy wineries are looking at screw-tops. They make it easier to re-seal your wine bottle, but also tend to protect your wine better than corks. And hey, there’s always that old college staple. (No, not Boone’s Farm!) Boxed wine, while lined with a plastic bag, keeps much longer than bottled wine. If you only indulge every now and again, boxed wine might be your best bet…and the more people nudging the wine makers to recycle their packaging, the more likely it is that it will happen.

Stay Tuned for More Tips to Just Say No to Plastic!

In the meanwhile, what’s your top “just say no to plastic” tip? Do you have a tip that is especially applicable to runners?

Disclosure: This post by Lauren Grant was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. The parts in italics? All me!

Eating right doesn’t have to equal mundane meals and slim wallets. And this list of the ten healthiest—and cheapest—plant-based foods proves just that. From leafy greens and grains to fruit and hearty vegetables, these ingredients guarantee nutritious, budget-friendly meals that will satisfy even the hungriest of appetites. So say good-bye to boring breakfasts and flavorless side dishes and get in the kitchen with these versatile recommendations. They provide endless options for healthy, money-saving meals that will fuel your body and save your wallet. There is something for everyone!

Nuts for Seeds?

Pumpkin Seeds

Pumpkin Seeds. When it comes to buying seeds and nuts, you may experience some sticker shock. Stop struggling between health and savings, and pick up a bag of nutritious, budget-friendly pumpkin seeds.

Cost: $0.30 per ¼-cup serving ($4.25 per pound).

Benefits: Pumpkin seeds—or pepitas, as they’re called when they’re shelled—pack a lot of health benefits for their little size. Aside from offering a high amount of manganese, just ¼ cup of pepitas contains nearly 50 percent of your daily need for magnesium—important for muscle, heart and bone health. That same serving size is high in heart-healthy fats and adds almost 10 grams of protein to your diet.

Ideas: I like pumpkin seeds on my salads, but I also like them plain (cooked, even in the shell!). Next time you gut your Jack o’ Lantern, save the seeds, wash and pat dry, then spread on a cookie sheet with a little oil and salt; bake until they start to turn brown, stirring occasionally. Buy in bulk to save money. Spending to treat yourself? Try Health Warrior’s pumpkin seed bars!

Need Some Color in Your Life?

Carrots & Cauliflower. With a combined résumé that’s pretty stunning, these two powerhouse veggies are vital when it comes to filling your plate and your wallet.

Cost: 0.20 to $0.50 per cup ($0.98 to $2.48 per pound).

Benefits: One cup of carrots alone surpasses your daily need of vitamin A. Throw in the various antioxidants (beta-carotene being the most well-known, and a precursor to vitamin A), and you’re already looking at one of the healthiest foods you can buy. Add a cup of cauliflower to up the ante. Just 1 cup contains 73 percent of your daily vitamin C needs; plus it’s been shown to decrease the risk of various cancers.

Ideas: Grate cauliflower and cook, use in place of rice. Carrots roast nicely either whole or chopped into pieces, alone or with other root vegetables, but my favorite way to eat them (in the winter, at least) is in carrot and roasted red pepper soup. Make a hearty all-vegetable meal by topping a baked potato with cauliflower and carrots; add broccoli for color variety and top with butter or cheese if that’s your thing.

Bean There, Tried That?

Pinto BeansPinto Beans. Whether dried and cooked or used straight from the can, heart-healthy pinto beans are one of the cheapest protein sources you can buy.

Cost: $0.04 per ½-cup cooked serving from dried beans ($0.80 per pound dried beans) and $0.20 per ½-cup serving from canned beans ($0.64 per pound canned beans).

Benefits: Not surprisingly, pinto beans are packed with fiber. Just ½ cup of cooked beans gives you more than 30 percent of your daily recommended intake for dietary fiber. Additionally, pinto beans contain high levels of folate, magnesium and potassium, all of which contribute to heart health. And, being high in protein and iron makes pinto beans a favorable plant-based alternative to red meat.

Ideas: My go-to “lazy dinner” is the homemade version of Cafe Yumm’s classic bowl: brown rice, beans of your choice, salsa and/or pico de gallo and/or chopped tomatoes, top with cheese and Yumm sauce. Make it fancier by adding some sliced olives, chopped onions, garlic, cilantro, and cheese. If quac is your thing, that would work too. (Yuck.) Need Yumm sauce? Find out where to buy it here.

Feeling Fruity?

Butternut squashButternut Squash. This hourglass-shaped fruit (yes, it’s a fruit) has taken a backseat to summer squash for far too long. The butternut is a winter squash that offers more benefits and versatility than is often thought.

Cost: $0.40 per 1-cup serving ($1.31 per pound).

Benefits: Although some produce hide their nutrients, butternut squash isn’t afraid to flaunt them. Its brightly colored orange flesh indicates the presence of beta-carotene, which we know to fight certain cancers and protect eye health. Beyond that, this gourd adds a healthy amount of fiber and vitamins A and C to your diet, which in combination contribute to a strong immune system, bone and tissue health and healthy blood sugar levels.

Ideas: Not a big squash eater here…but I do love chopped, baked butternut squash served warm on a winter salad (kale, goat cheese, dried cranberries, sunflower seeds) or in a cold quinoa or rice-based salad (especially pretty with the black “forbidden rice”). In the winter, I love using it in soup. If you’re not up for cooking, look for Pacific Foods butternut squash soup (it comes in a carton, so if you take it to work for lunch you can make it last two days).

Would it Kale You to Eat Greens?

KaleKale. This once rare but now beloved veggie can be found on tables and menus everywhere. The popularity of this leafy green has caused prices to drop, and you should take advantage of its nutrition prowess.

Cost: $0.11 per 1-cup serving ($1.60 to $2.00 per pound). (I seriously dare you to try to eat a pound of kale. I swear it cannot be done.)

Benefits: Kale contains more lutein, a type of carotenoid important for eye health, than any other produce. It’s also high in manganese and vitamins A, C and K, all of which contribute to kale’s health benefits—such as lowering your risk of some cancers, reducing your risk of blood clots and boosting your bone and tissue health. Just 1 cup of loosely packed kale contains 20 to 25 percent of your daily vitamin C needs.

Ideas: Before I started to like the taste of kale, I used to “hide” it in my smoothies. Turns out I just prefer thinly sliced kale to big kale leaves–try it, you might like it better too! I am particularly fond of the chopped salad kits by Taylor Farms, Eat Smart, and Fresh Express. Yes, they definitely increase the cost of the kale, but they also ensure I will eat it–wasted food is wasted money.

Fancy Something Fuzzy?

EdamameFrozen Edamame. High in fiber and protein and low in unhealthy fats, soybeans are an easy and healthy way to get more bang for your buck. Not many protein sources render as strong of a nutritional profile, which lands edamame on this list.

Cost: $0.34 per ½-cup serving ($2.72 per pound) of frozen, shelled edamame.

Benefits: Edamame contains a long list of vitamins and minerals (some rarely heard of), with the most notable being iron, manganese, B vitamins and vitamin K. Additionally, edamame is a complete protein, which means it contains all of the nine essential amino acids, a rarity in plant protein sources.

Pro tip: You can find edamame at Trader Joe’s, and often at discount grocers such as Grocery Outlet. It’s easy to steam, and you can even warm it in the microwave. If you buy the edamame still in the pods, it tends to be substantially cheaper than the shelled stuff; I find it helpful to buy the pods so it takes me longer to eat it.

Fuzzier?

KiwiKiwifruit. This little fruit packs flavor, nutrition and a gorgeous green hue inside an unusual fuzzy peel. Simply slice in half and scoop out flesh with a spoon, or peel and slice, or even eat it sliced with the peel on (wash it first, of course) for a quick, healthful snack.

Cost: $0.53 per fruit ($3.56 per pound).

Benefits: An incredible source of vitamin C, kiwi is a good option when oranges become mundane. Just one kiwi serves up a hefty amount of dietary fiber and more than 30 percent of your daily needs for vitamin K. This small green fruit, speckled with tiny seeds, has been found to benefit cardiovascular health and respiratory problems such as asthma, shortness of breath and coughing.

Lunchbox Envy: I first learned to love kiwi when a classmate brought one in her lunch. We used to peel them with our fingers–messy, but satisfying–but you can also slice it in advance. Kiwi is really yummy frozen, and frozen sliced kiwi looks pretty in drinks and sparkling water.

Are You the Saucy Type?

Marinara SauceMarinara Sauce. Although it may be surprising to see a sauce on this list, marinara has earned its place. Made primarily of whole foods, including tomatoes and spices, marinara contains a long index of antioxidants. But be sure to check labels and look for marinara with the fewest grams of added sugars and sodium.

Cost: $0.32 per ½-cup serving ($1.92 per 24-ounce jar).

Benefits: Tomatoes are naturally high in the antioxidant lycopene—thought to have cancer-prevention benefits—and when cooked, lycopene becomes more readily available to absorb. Marinara also provides a good amount of iron and vitamin C.

Top tip: It’s not hard to make your own sauce, and then you can control how much sugar and salt is added. You don’t even have to start with fresh tomatoes–try canned tomatoes or tomato paste, and add an Italian herb blend. I like mine with garlic, and sometimes pieces of bell pepper and onions. If you have picky eaters, try making your sauce relatively plain, and offer a buffet of add-ins, such as mushroom pieces or grated Parmesean cheese.

Sticks to Your Ribs, They Told Me…

OatsOats.  A quick, nutritious breakfast, old-fashioned oats offer a myriad of health benefits in just one bowl. This wallet-friendly whole-grain can be enjoyed sweet or savory, and is a great foundation for a healthful meal or snack.

Cost: $0.07 per ½-cup serving ($1.09 per pound).

Benefits: Naturally gluten-free (but often processed in facilities where gluten-containing grains are also processed), oats deliver almost 10 percent of your recommended daily fiber needs in just ½ cup cooked, along with 3 grams of protein. Also, the daily intake of unrefined, concentrated sources of fiber in oats has been found to reduce the risk of cardiovascular disease, type 2 diabetes and breast cancer. Now that’s a healthy carbohydrate!

Warning!! If you (or the person you’re serving the oats to) is celiac or has a gluten allergy, be absolutely certain to look for oats that are certified gluten-free. That ensures the oats were processed in a place and manner that ensures they will not be cross-contaminated. Buying in bulk might be cheaper, but not if it’s going to make you ill.

Keen for Something Ancient?

QuinoaQuinoa. Although this seed has been around since 1200 AD, quinoa took the world by storm just a few years ago, thanks to its incredible nutrient profile, credited with strengthening warriors through the ages.

Cost: $0.21 per ¾-cup cooked serving ($2.14 per pound).

Benefits: These tiny seeds provide 8 grams of complete protein and nearly 60 percent of your daily manganese needs in each ¾-cup cooked serving, making it an ideal plant-based protein. It contains essential fatty acids and heart-healthy fats, as well as anti-inflammatory benefits—proving that good things do, after all, come in small packages.

More than salad! Quinoa is often served as a side dish or salad, like rice. You can add it to soups, breads, meat-loaf (and meatless-loaf!), and a wide variety of other dishes. I’m also a fan of Qrunch, quinoa-based frozen foods. Qrunch products are certified gluten-free and made of ingredients you recognize. In addition to burger-type patties, I really like the “breakfast toastables” which are tasty with syrup, or can be a quick grab-and-go hand-held breakfast. 

Stretch Dollars While Eating Well?

I’d love to hear how you enjoy these foods! Is there a recipe you like to use them in? Or do you prefer some other inexpensive yet nutritious finds?