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Healthy Living on a Budget, Movember Movement & Coffee Creamer

Episode 4:  Show Notes

This episode examines ways we can make healthy living choices even when we have limited income and are on a tight budget. It also presents the flavored coffee creamer challenge.  Lastly, the Movement Movement, which focuses on Men’s Health is explored.

Part 1: Healthy Living on a Budget.


Is is even possible to eat healthy on a budget? High carbohydrate, prepackaged items seem to be much cheaper and there are times in life when that may be all we can afford. Take a look at the grocery store sales flyer and what’s on sale? Soda, chips, mac & cheese, heavily processed items that are high in sugar, fat, salt & all type of preservatives.

Inexpensive healthy options include:

  • Protein- canned beans, eggs, nuts, chicken, pumpkin seeds, oatmeal, canned fish like salmon & tuna.
  • Dairy – yogurt, cottage cheese, milk.
  • Whole Grains – brown rice, whole wheat pasta.
  • Fruit & Vegetables – consider both fresh & frozen versions.
  • Drinks- coffee, tea, & water.

Reading, Listening & Viewing Material

  • Library- There’s more there than you think and it can help you stick to your budget. Physical books, audio-books, electronic books such as Kindle editions.
    • You can use inter library loan & gets many more options.
    • Videos & more
    • From a Health Perspective
      • Diet & exercise/ healthy living books
      • Cookbooks
      • Humor books that help you De-stress
      • Great fiction stories
      • Wherever your interests lie – there’s something for you
  • Inexpensive Options – discounted books that fit your budget found on email listservs
  • Amazon & other booksellers – often have electronic books for under $5 – less expensive to produce. New authors eager to share their work may even offer free items from time to time.


  • Workout Videos – YouTube free channels
  • Walking – at your house, at a local mall.  Have kids? Strollers have wheels.
  • Free Community Opportunities – YMCA’s often have free swim time for non-members. Make a date & do it!

Part 2:  Dr. Terri’s Health Tip & Challenge of the Week

Tis the season for pumpkin spice coffee creamer, frosted sugar cookie, peppermint mocha, sweet Italian cream, girl scout thin mints, or my personal favorite french vanilla.  The flavor list goes on and on and new additions are always on the way. Did you know that there are 35 Calories & 5 gms of sugar for each 1 TBSP

I wrote a blog post this week called “Sugar Addiction: When your sweet tooth takes control of you!”   One of the main points I make in that post is that sugar causes our dopamine levels to rise (just like highly addictive drugs like cocaine & meth do).  Sugar can be just as addictive.

My husband used to tease me about how much creamer I would use by saying, “Would you like a little coffee with that creamer?”  After several years of loving my vanilla creamer, much like a drug addict loves to get his/her next fix, I did become convicted that it had to stop. I switched to 1% milk.  Only 6 calories & .8 gm of sugar per TBSP.  So, do I ever drink flavored creamers today? Yes!  But I don’t buy it and I don’t keep in my house.  And I especially don’t buy the gallon containers, even though they are a good price.

What I do is allow myself 2 cups worth when I am out! We have a local restaurant that we go to for breakfast or brunch occasionally.  If they have it (not a guarantee), I will have some.  At certain work events where coffee is served, 2 cup limit here too.  Visiting friends who have it – yes the 2 cup limit applies here as well.  When you’re out, they often have single serve portions – meaning you can’t overdo it. Be careful on the amount if you’re pouring out of a bottle.

Flavored Coffee Creamer Challenge

Evaluate your creamer situation. Are you feeding your sugar addiction or having too many calories in your coffee cup?  If so, consider switching to low-fat milk or even choosing plain black coffee.  For me, the coffee was more important than the creamer. And your taste buds will adapt – but you have to make a decision and stick with it.

Part 3:  The Movember Movement

This topic is being presented today in response to a male listener’s recommendation. And it is very timely as November is an important month for this movement. If you have topics that you would like me to dig into – please use the contact form on my website to let me know.  I’d be glad to explore any health topic that you are interested in.

This movement started in Australia in 2003 with 30 men.  Now in its 14th year the Movember movement has grown to be a truly global one, inspiring support from over 5 million Mo Bros and Mo Sistas around the world.  Movember’s success can largely be attributed to the strength of the global community.

They focus on raising awareness, prevention, treatment and cures for 4 basic areas.

  1. Prostate Cancer
  2. Testicular Cancer
  3. Mental Health
  4. Suicide Prevention

During the month of November, the Movember movement challenges men to grow out & groom their mustaches to raise awareness.  You can sign up on their website.  A second way you can participate is to Take the Move challenge and get physically active during Movember. The Move challenge is whatever you make it. Run a race. Learn to rock climb. Work out in costume. Try something new, beat your own personal best, and raise funds for men’s health.  The third way to participate is to raise funds and encouraging others to participate.  You can do this anywhere you like, at work, in your community, or even at college.

No-Shave November

I also want to take a minute to clear up something that may be a bit confusing.

I’ve heard and seen men participate in No-Shave November.  This involves growing much more facial hair then just a mustache.  This is a separate non-profit organization that has similar goals. No-Shave November is a web-based, non-profit organization devoted to growing cancer awareness and raising funds to support cancer prevention, research, and education.

With this organization men skip shaving & grooming for 30 days.  In essence increasing their facial hair.  The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free. Donate the money you typically spend on shaving and grooming to educate about cancer prevention, save lives, and aid those fighting the battle.

So, I encourage you to check out more about both of these organizations, working on similar goals of improving health for our men!  Consider participating and making a donation to their cause.

Resources mentioned in this episode:

44 Healthy Foods Under $1

The Nutition Diva- Monica Reinagel


Ereader News Today

18 YouTube Channels To Help You Get in Shape

Movember Movement:  United States Branch

No-Shave November

Interactive Questions: (Please Respond in the Comment Section Below)

  1. Have you been using too much coffee creamer, increasing your calorie & sugar intake in way that negatively impacts your health?
  2. Ever participated in the Movember Movement or No-Shave November? Are you planning to participate this year?

Ways to Connect with Me:

Subscribe, rate, and review “Breaking Thru Health Barriers with Dr. Terri Wenner” in iTunes so you never miss an episode.

Always feel free to drop use the contact form on my website to send me your comments and questions.
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

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