Debunking The “Healthy Food Is More Expensive” Myth

There are countless reasons I hear for not eating healthy foods — a hectic day at work, no time to shop at the supermarket, not sure how to cook healthier meals, or even not being able to afford healthy food options. These are real concerns, and with a few tweaks and understanding, you can soon realize these are quite easy to fix. And best of all — healthy food does NOT have to be more expensive.  Most of the time, it’s actually the least costly option.

The US Department of Agriculture even took it to heart to show those on a budget how making healthier choices with food is not more expensive. In the study, things like carrots and pinto beans are much less expensive per portion that things like ice cream and sweet rolls.

Foods that are high in protein, saturated fat, added sugars, and sodium all clocked in as being more expensive than vegetables, fruit, and grains. So that myth about healthier foods being too expensive is now officially busted.  Great news, right?

If you’ve been making these same justifications, there is no better time than right now to explore healthier options at your supermarket. No time? Order it online. Even if you can’t afford a delivery service, many supermarkets offer the chance to simply pick it up at your convenience at no additional charge.

Plus, it may even help you avoid impulse purchases for junk food. Let’s face it…it’s tasty, but it’s not healthy. Need some help eating better on a budget? Follow these tips!

Budget for meat and fish

Lean meats and fish will always fetch the larger cost in your cart. Look for sales to stock up and freeze it for later use, or factor in mostly meat-free meals for the week and only splurge 2-3 x a week on fish or organic lean meats.

Choose beans and legumes

For protein without going over budget, choose beans and legumes instead. You can make plenty of tasty meatless meals which are even better for your overall health. Buy the dry kind to avoid excess sodium and to save even more.

Buy fresh, local, and seasonal

If you really want to save money, buy what’s fresh, in season, and local. There are so many super-foods out there, but the best way to nourish your overall health on a budget is to make use of the bounty of freshness around you. As long as you’re eating more fruits and vegetables, you’re improving your health and reducing your risk for expensive long-term illnesses.

Buy frozen or canned to round out your meals

Whether you’re too far from the store or have a tight budget, stock up on frozen or canned vegetables. Frozen is ideal since they lock in all the vital nutrients, but either one can be used in tasty soups, stews, and for side dishes that come together in just minutes when you’re in a pinch.

Once you leave the excuses behind and start making your own healthy meals, you’ll start seeing those savings. And with those savings and better health, you might just be ready for an epic vacation when summer rolls around!

Thrive Through The Holidays With These Tips

 Even if you love the holidays and await them all year long — we can all agree there’s a significant uptick in stress during this season.  Your schedule is bombarded with visits from family and friends, work events, social events, and family outings, to name a few.  Traffic is more hectic than usual, stores are packed, and it can be quite simple to let it send you into overwhelm.  The most wonderful time of the year comes with a price that goes beyond the extra calories and frantic holiday shopping.

 –  Let this year be different  

Putting a focus on lowering stress can help you enjoy the season without the added pressure. Taking a natural approach to stress through the ancient tradition of Ayurveda might hold the key for surviving the holiday season this year and beyond. Here are some ways to make it through to the New Year with naturally-effective stress-busting solutions.

  – Try drinking hot water

 In Ayurvedic practices, hot water is recommended for digestive health. We need to pay a little extra attention to our digestive system with all the holiday meals going around. Whether you have hot water or tea, doing so 30 minutes to one hour after eating helps you balance out your indulgences.

 – Choose warming spices

 Maybe that slice of pumpkin pie full of nutmeg and cinnamon isn’t such a bad idea. As it turns out, eating more warming spices like those plus cloves, ginger, cardamom, and turmeric help in keeping balanced. They’re great for restoring a good mood and can help your joint pains feel better too.

 – Focus on your blessings rather than nitpicking over calories

 Should you eat enough calories for one week in one day? Probably not, but focusing more on the gratitude of being present with those you love is more important.  With great conversations over your meal, focus on those words, and savor every bite. By eating slowly and treasuring the meal, you’ll naturally feel fuller and won’t have room to overdo it. And you won’t spoil the moment by obsessing over calories.

– Practice self-care with Ayurvedic massage

Using warm essential oils to give yourself a 10-minute massage will help balance your Vata. In winter, it’s especially important to do to keep the body balanced. Traditionally, this type of massage is practiced in the morning before bathing. Starting the day off with a massage sounds like a great way to bust stress, doesn’t it?

 – Get the golden ticket to better sleep

With all the holiday excitement, you might find it hard to sleep yourself. Try warming a cup of almond milk and adding a pinch of cardamom and turmeric. Drink this before bed and sleep should be deeply refreshing.

 – Take time for yoga

Yoga opens up our pathways and complements Ayurvedic practices all in one. The best way to get rid of stress and keep health flowing through you is to have harmony in the mind and body. Put yoga classes on your gift wish list, or better yet, make it the gift you give yourself.

 By turning the focus to natural ways of busting stress during the holidays, it will free up your mind to truly enjoy the season for all its many blessings!

 What is your best tip for the Holidays?

Canned, Fresh, or Frozen Veggies – Which Is Best?

You already know that eating vegetables is essential for your health, but which section of the store do you get them from? Vegetables come fresh, frozen, and canned, and many people wonder what the difference is between them. After all, aren’t they all vegetables?

 Here’s what you should know about each.

 Canned Vegetables

Canned vegetables tend to be more processed. While these are handy to keep around, especially during the seasons of the year where storms can keep you in the dark, they can lack in nutrition over the other fresh or frozen choices. They also tend to have gobs more sodium than fresh and frozen varieties. With canned vegetables, try to find options without added sodium to make a healthier choice, if you choose canned vegetables.

 Fresh Vegetables

Fresh veggies are indeed a prime choice, but not always — they can lose a lot of their nutrients before they’re consumed. Sometimes it takes up to two weeks for them to get to your table from the time they’re picked. In this time frame, they can lose up to 50% of their nutrients.

 To keep their nutrient powers intact, cook them for shorter times and at lower temperatures. Make sure you use very little water to keep vitamin C and B vitamins from disappearing too. Steaming is a much better option than boiling, though if you must boil your veggies, add them after the water begins to boil.

 One of the best ways to get the most nutrients from your fresh vegetables though is buying them locally and while they’re in season. Make use of the freshest vegetables available to you for the best taste and most nutrition.

 Frozen Vegetables

Interestingly, frozen veggies tend to retain the highest proportion of nutrients. They’re usually frozen right after harvesting to keep them fresh. But beware, they may be processed with additives like extra salt or sauces. Always read the labels to see what you’re getting, and look for brands that keep things as natural as possible.

 You can freeze your fresh vegetables from the farmers market, too. This will ensure nothing goes to waste and that you can enjoy them without losing vital nutrients.

 When it comes to vegetables, the bottom line is that getting them onto your plate is most important. If canned is the only option you have in your house while making dinner, it’s better to eat it than to skip a serving of vegetables.

 In my house, we tend to use fresh vegetables most often, but we always have some frozen and canned as backup :). 

 So, do you reach for the canned, fresh, or frozen veggies?

Hit reply and let me know what it’s like in your house.