Growing up I was always taught that homemade meals were healthier and cheaper. Eating out was a rare occurrence, and only happened on special occasions or trips. I still believe that eating at home is healthier the vast majority of the time. That is assuming you cook instead of eat microwave meals. The idea I am beginning to doubt is that homemade is still cheaper. Dollar menus, and other such deals have provided doubt as to whether they are always cheaper. So using my own research and a few resources I have compared a common meal.

Hamburgers on the grill vs Burger King Whopper Jr.

I checked the prices at the store to see how much making a burger would be at home.

You can get 2 lbs of 80% lean hamburger meat for about $2.50/lb. Let’s say that you want to make ¼ lb hamburgers.  I figured in the prices and nutritional facts  for one ¼ lb burger with tomatoes, onion, lettuce, and a bun. I didn’t account for any condiments.

The info for the BK Whopper Jr. is from Burger King’s official menu. The homemade burger is based on average prices and calories of these ingredients. As you can see with the homemade burgers you get more meat, less calories, no trans fat, and more protein. The only drawback is the increase in cholesterol, but that can be taken care of by decreasing the patties to 2 oz patties.

So overall your homemade is much better value. More meat for just a little bit higher price. Another plus is that this can be made however you want. We’re programmed to think that hamburgers are bad for you, but cooked at home, and eaten in moderation they can actually provide you with some great nutrients.

Other Advantages to Eating at Home

If you take the time to look at the nutrition facts from different restaurants you’ll be amazed at how many calories are in even the salads and sandwiches. However, cooking at home has other advantages too. There have been many studies done on this subject, and here are the main advantages studies have found.

1. Families that eat together at home eat healthier, and drink less soda.
2. Children who eat at home with their parents create stronger relationships with their parents.
3. Family meals help children increase their vocabulary.
4. Children who eat at home do better in school.
5. Family members develop fewer eating disorders when they regularly eat at home as a family.
6. Finally, children are less likely to engage in risky behaviors.

For other common meals that can save you money and calories at home check out this article on CookingLight.com.

Today, April 22nd, is in fact Earth Day. Yes, I know I’m a little late in this posting as Earth Day is almost over. That’s why I’m just going to pretend that it is Earth Week*. Why only have one day for something that we live on for our whole lives? Unless, of course, you’re an astronaut.

Now, I honestly didn’t know very much about Earth Day until today when I decided to research it. According to the Earth Day Network this is a day “founded on the premise that all people, regardless of race, gender, income, or geography, have a moral right to a healthy, sustainable environment.” Sounds like a worthy cause to me. Basically it is a day to spread awareness of environmental issues and inspire people to appreciate the Earth. Different communities have different events, and many countries are now getting involved.

I, for one, enjoy this Earth. It’s a lovely place to live, and I hope to keep living here much longer. That is why I finally got myself a bike (by that I mean that I stole my little brothers old bike, and had a friend fix it up). Ok, this sounds off topic, but just hear me out.

There are times when I drive home from work at rush hour and I notice a cyclist on the road. Now it seems logical that I would make it to my destination quicker then them because my car can go much faster. However, once you take into account stop signs, stop lights, and lots of cars then we really end up making about the same time. Sometime the cyclist even beats me. After making that observation, and looking at all the other benefits it just seemed logical to get a bike.

Here is a list of some benefits for both you and the environment that come from cycling vs driving:

• Reduced air pollution (carbon monoxide, methane, nitrous oxide, etc.).
• Decreased amount of gas and oil being used.
• Increased fitness, decreased blood pressure, decreased risk of diabetes, decreased risk of osteoarthritis, and many more health benefits.
• Increased life expectancy (that way you can celebrate Earth Day for more years to come).
• You save money. After gas, oil changes, and tune ups is costs about $3000 a year to keep your car running. The average annual cost to keep your bike running is more like $300. That is worth the extra few minutes it may take me to cycle to work.

For this summer try and make a new commitment to bike more and drive less. Great for you. Great for the environment.

For those of you who want to give some of the trails around the Provo area a try here is a great link to descriptions of bike trails in Utah County.

* I actually discovered after writing this that there is indeed an Earth Week. It starts April 16th, and goes until April 22nd. If you missed it (like I did) then you can celebrate it late with me.

Now I know that we’re due for another monthly myth debunking. Don’t worry, that will soon be coming. Tonight, however, I have a different topic on my mind.

It seems that whenever it is especially important to get some needed rest an old companion seems to make a timely appearance. He always shows up unannounced, and he always outstays his welcome. Now like every monster in my life I’ve always found that the best way to defeat it is to learn it’s ways. So for those of you who are also acquainted with this monster I hope you can find some useful suggestions in here.

First, let’s define what insomnia is. Many people may have it, and not even realize it because often it is only seen as the inability to sleep. Here is the definition of Insomnia according to the American Academy of Sleep Medicine:

• Difficulty falling asleep at night
• Difficulty staying asleep/awakening during the night
• Awakening too early
• Poor quality of sleep

These four things can lead to a myriad of symptoms. Lack of sleep can cause depression, irritability, decreased memory, difficulty focusing, tension headaches, and many other symptoms.  Obviously those are not gifts you want from any visitor, and Insomnia is often a generous visitor. Because I care about your health (and you should too) I have compiled a list of tried and true non-medication methods for better sleep.

• Stick to a sleep schedule. Try to go to sleep and wake up at the same time each day. This does not exclude weekends. Now for some people (such as college students) this may be hard, but having a routine for your body is very effective.
• Don’t lie in bed if you can’t sleep. For many of us we just keep telling ourselves that we will fall asleep any minute. However, if you can’t fall asleep in 20 minutes then you should get out of bed, and do something relaxing. Read, meditate, drink warm milk, etc.
• Don’t stress about sleep. The harder you try, the more awake you’ll become, and the more anxious you’ll become. Try to relax, and keep a Watch tv or read until you become tired. Then try sleeping again.
• Avoid or shorten the duration of naps. Try not to nap for more than 30 minutes. Do things to keep yourself active and awake during the day.
• Exercise. Try to get at least 30 minutes of good exercise in each day. The best time is about 5-6 hours before bed time.
• Avoid caffeine in the afternoon and evening. Many diet changes have been tested, but avoiding stimulants before bedtime is the only diet change that has proven data obtained from studies to show it really helps.
• Stop the pain. Some people experience pain that causes insomnia. If this is the cause then talk to your doctor about ways to control the pain even if it means taking a pain reliever.
• Don’t look at the clock. After you set your alarm turn the clock around. Looking at the clock will only stress you out, and make you think about the sleep you are missing out on. This is sometimes called learned Insomnia. The more you think about it, the less you sleep.

Hopefully some of those can help you get the sleep you deserve. However, home remedies are not always effective and getting help from your doctor may be the solution. According to the American Insomnia Association:

You should seek help when these three statements all describe your insomnia:

1. The insomnia has lasted more than three weeks.
2. It is not improving.
3. It is interfering with your ability to function during the day.

As it is now 2 am I guess it is my turn to try some of these remedies myself. Good night, and as always let me know if you have a particular topic you want to hear about!