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Eating Healthy on a Budget

Hello hello and welcome back! This week we ar egoing to be diving into one of the biggest concerns when eating healthy! MONEY! This blog is going to talk about more ways to saving money while eating healthy AND what options are actually beneficial to buy organically and which are not. The controversy of whether organic foods are a noticeable difference has been discussed for centuries. We will touch on some of these areas and what products are and aren’t beneficial in buying organically.

When it comes to saving money and eating healthy, these two almost two can very much go hand and hand believe it or not. What was that? How? Everything I buy is so much more expensive when I buy healthy food items at the grocery store! These might be the thoughts going through your head right now... however I am going to tell you a few ways you can save money while knowing exactly what goes into your good. Can you take one of the first guesses yet?!

MAKE YOUR OWN FOOD. Simple. Whether that is cooking your own meals or making your own sauces. There is no genuine way to know what ingredients are in your meals if you are not making it yourself. This does not mean slaving away in the kitchen every night to make fresh made bread and your own almond milk, this simply means high caloric and foods of concern can easily be made in your kitchen with simple ingredients that will ensure you that you’re getting the right ingredients. 

For starters, it is so simple to make your own dips, sauces, salad dressings, condiments, etc. When making these at home there is going to be a serious decrease in sodium and fat intake from these preprocessed alternatives that are sitting on shelves at stores. These items are inexpensive and allow you to be creative with your own style. Likewise, consider making your own soups and spreads for wraps for similar reasons. One of my favorite ways to get started with these easy steps is to make dressings in my “dressing jar” (similar to below) which gives you a few healthy vinaigrettes to steer you in the right direction of trying some new flavors!

 Along with... 

Look for creative ways to add veggies, fruits and alternative grains into your normal food.

Examples:

spinach, mushrooms, tomatoes in your omelet

lettuce wraps instead of tortillas

quinoa with peppers and onions instead of rice with soy sauce and olive oil

Simple things to incorporate more vegetables are so cost savvy! Most vegetables are inexpensive and are great at filling you up!

Try alternative grains

Mentioned above to try quinoa as an alternative, quinoa is one of the many “super grains” because it has such high protein yet low caloric intake! PLUS, if bought uncooked quinoa has a very long shelf life, is inexpensive, and you can use it in so many different dishes- a savory breakfast, as a pasta dish, or with a light vinagrette mixed with veggies of your choosing. This alternative from traditional white flous products is booming into a HUGE industry because of the immense amount of benefits. 

Grow your own food!

There are so many areas or produce that you can make yourself at home with simple steps! After purchasing foods at the grocery store next time and save your scraps to re grow yourself. 

Produce is often one of the most expensive products that you are purchasing at your grocery visits. Cutting down just a little bit every week can add up and create a nice hobby along the way.

The following foods can regrow after cutting the ends or bottom base off with just water and sunlight. After a few days and noticeable growth these foods can be transported into soil to grow the rest of their potential in just a few short weeks!

Lettuce- romaine, bock choy, cabbage

Celery

Lemongrass

Bean Sprouts

Other examples of easy kitchen scraps to grow are:

Avocado- use toothpicks to suspend over a glass or bowl in direct sunlight, after a root appears plant in soil with about half of the pit above ground

Potatoes- plant the “eyes” facing up in soil for a few weeks

likewise, sweet potatoes

Pineapple- cut tip off and insert in container of water. After a week or so roots will form and you can transplant to potting soil.

Onions- cut the root off and cover lightly in potting soil and keep in sunny area.

These are just a few of the simple and easy ways to make your food from scraps at home!

As heard very often, plan.

Planning is the number one way to be able to stick to a healthy routine and schedule. It is essential to plan ahead considering your schedule and time available to make sure you have healthy options to keep you satisfied throughout the day. Before doing so, scan the fridge before making your meal plan list. See what options were thrown in the back and forgotten about to potentially use from your upcoming meals this week. Using food before it goes bad will be less wasteful and give you a unique set of meals weekly. Bottom line is to plan out your meals and snacks for the week and make a grocery list. Only buy what you know you’re going to buy! If you know you hate kale and actually won’t eat it, don’t buy it! This plan and prep will help you stick to your schedule and feel good about yourself when you do. 

Going along with how to eat healthy while on a budget, I am going to move into what foods to actually spend the money on with organic produce. Knowing what organic fruits and vegetables you can buy while still on your budget can be good to know for your next grocery store visit. 

Overall, I am going to cover what to spend your money on and what to skip. First, I will define what organic is so we are all on the same page. Organic is defined as growing a product without the use of any chemicals, pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, radiation, etc. Specifically, I will be talking about produce today because meat and other areas of organic is a whole other story!

Foods to buy organic

Leafy greens- romaine, spinach, collard greens

Have a lot of surface area for toxins to stick to

Heavily sprayed with toxins and pests

Berries- blueberries, strawberries, and raspberries

Eat the whole fruit- skin susceptible to a lot of pesticides

Apples- if peeled, okay to not buy organic

White potatoes- if peeled, okay to not buy organic 

Red, Yellow, and Green peppers

Celery

Tomatoes

Cucumbers

Peaches

Pears

Cherries

Foods not needed to buy organic 

Asparagus, onions, and cabbage- don’t require much spraying of pesticides to grow 

Broccoli and Cauliflower

Melons- honey dew, cantaloupe, and watermolon- thick skin= harder to get affected 

Avocadoes, bannanas, pineapple, eggplant- thick skin which are most often removed before consuming

Kiwi, grapefruit, mangoes

Carrots

Mushrooms

Oranges

Papaya

Brussel sprouts

Sweet potatoes

Most often when you’re peeling something or it has a hard and thick surface there is a high chance that you will be fine with consuming it conventionally and not organically. The foods listed above are safe to go with conventionally purchased over organically.

How to eat ORGANIC on a budget

Now that we have covered a few ways of how to eat healthy on a budget and which organic foods are worth buying we can look at combining the two. Combining the two, we will look at how to eat organically on a budget!

There are a few staple rules to go by when wanting the organic lifestyle but not wanting to break the bank. Including:

Find organic coupons

Join social media pages

follow coupon sites-- Mambo Sprouts, All Natural Savings, and Organic Dates

Simply Organic, Kroger, Whole Foods, Earth Fare are stores that always have various products with coupons throughout the store

DIY and Plan

Stay organized- plan meals for the week

Budget- weekly/montly

Do it yourself- granola bars, juices, smoothies, etc.

potion and prioritize

Use your freezer

Most often your produce is going to go bad before you can eat it all, especially when you’re living on your own it is hard to shop for one.

Freeze leftovers 

Freeze homemade cookie dough or almond butter for a treat when having a sweet tooth

Buy local and freeze for when in season

Double recipes and make leftovers

Great with soups and stews

Freeze core kitchen staples- breads, cheese, butter, croutons, spinach, fruit

Buy in bulk

Take advantage of BOGO sales

Best foods to buy in bulk- oats, flour, grains, nuts, lentils

Bring measuring cups when buying in bulk to know how much you’re getting for a specific recipe or week and not over spend

Find out what foods in season and buy in bulk- so much cheaper

Buy local

Cheaper most often that food from miles away 

Utilize farmer’s markets

Be the last to leave- throughout the time of the market, farmers will continually reduce their price as it gets closer to closing time

Ask farmers about their practices- pesticides or not?

Listed above are a few of the ways we can combine the ways of eating on a budget while still being able to eat organically and healthy.

Thanks for reading (:

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Health Watch!

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There are plenty of alternatives to choose from, and they’re all yummy and low-cost. Here are the best alkaline foods in the world

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Liquid Snacking- all things Tea-

Along with healthy snacking, there are healthy drinks that can hinder your tendency to over eat and help ease your hunger. This week’s blog is going to be all about healthy ways to “snack” in liquid form! Specifically, I am going to be talking about the different types of tea and their benefits. Disclosure: this is in no way going to support liquid fasting or detoxes! This blog is going to stick to real, natural, and honest tea types and brands.

Brief History of Tea

For starters, I am going to touch base on the history of this authentic drink. This beverage has such a monumental and historic background, its true benefits have been along for centuries! From the origins in Yunnan and Sichuan China, Tea Smuggling, Boston Tea Party, to London Tea Auctions... this type of drink myst be something special I’m sure you’re thinking to be demanded at such a high level for this long. 

Tea originated from a unique plant in China and became quickly popularized in the Far East and lead to transportations, smugglings, and trades into the UK and American shortly after. This popularity also led to adulteration and serious crimes due to the lengths these people would go through to protect their tea. Dating back to 1773, the infamous Boston Tea Party was the spark of the American Revolution and rivalry between American tea traders and English people. Along with the American Revolution, tea was known as a central role in the First Opium War. The role of tea was known in ancient times for its medical abilities with aiding in fatigue, nurturing the soul, and strengthening eye sight. This made tea a very hot commodity. 

Benefits of Different Tea Types

This fashionable drink is shared worldwide. After water, tea is known to be one of the best beverages for health. According to Tea Association, “tea is the only beverage commonly served iced or hot, anytime, anywhere, for any occasion.” This ability to be convenient and diversify appeals to so many different flavor palates and be served in numerous ways to allow the tea industry to have a wider target audience. The ability to diversify flavors also comes with the ability to diversify benefits. Along with the ability to have a variety of flavors, tea itself has been said to have no downside. Studies have found that some teas help with cancer, heart disease, diabetes, and most importantly in this blog.. weight loss.

Now that we have clarifies that tea has been and is one of the healthiest drink choices, lets get into some of the main tea types and their benefits.

Green Tea

Prevents heart disease and aging

Stabilize cholesterol

Lower blood pressure

Prevent cancer

Stabilize blood sugar

White Tea

Least oxidized

Strengthen the heart

Help clear skin

Create a calmer state of mind- relax and concentrate

Promote weight loss

Prevent caner- anti- cancer properties

Black Tea

Protect the heart

Lower LDL cholesterol

Protect the lungs

Inhibit dental decay

Support gastrointestinal health

Banish fatigue and raise alertness

Relieve headaches and reduce stress

Matcha Tea

Boost memory and concentration

Burn calories (4x faster than any other average tea)

Detoxify body- remove heavy metals and chemical toxins

Tons of Catechin, EGCg (contains over 100 times more EGCg than any other tea on the market!!)

Strengthen immune system

Oolong Tea (characteristics of both Green and Black tea)

Fight obesity

Enhance digestion

Prevent cancer and heart disease

Treat eczema

Chamomile Tea (from dried flowers of Matricaria)

100% naturally caffiene- free

Supports overall health- acnes, colds, sore throats, eczema, digestive, boost immunity, etc.

Promote sleep

Stabilize blood sugar

Brighten complexion

Rooibos Tea

100% caffeine free

Treats diabeties

Supports bone health

Protect the heart

Protect against pancreatic cancer- contains 37 natural antioxidants

Increase iron absorption

Peppermint Tea

100% caffeine free

Aids in digestion, relives nausea, and reduces inflamation

Removes bad breath

Reduces overeating with aroma of peppermint oil

relives bloating, cramping and stomach discomfort

Pu-Erh Tea

Detoxify body,antibacterial and warming properties

Aid digestion- cleanses bloodstream of fat and toxins from meat and fatty foods

“Best” cure for hangover in China- lower alcohol level in bloodstream-- take notes you College kids!

Aids in weight loss

Yerba Mate Tea (”Better than Coffee” tea)$

Enhance endurance, support well-being and mental clarity

Includes vitamins A,C,E, and B complex

High in antioxidants and amino acids and enzymes

Long history of medicinal uses- healing properties

Boost immune system

Help lose weight- burning stored fat and reduce appetite

Build strong bones, even without exercise

Kills cancer cells

Just looking at these we can see the immense amount of benefits associated with different types of teas. Although there are a lot of specifics for each type of tea, there is a lot of overlap as well. For instance, a lot of teas have benefits of boosting immune system, aiding in digestion, help prevent from diseases such as heart disease and cancer, and especially promote weight loss. Most often, each tea that I did my extensive research on talked about how the benefits of the specific tea type were aiding in increasing metabolism and decreasing appetite. These are main areas that target weight loss. 

Popular Trusting Tea Brands 

From its roots in China, this healthy beverage has become one of the most popular drinks worldwide. Various of flavors come from the different processing methods used during growth. Not only is the beverage versatile in flavors, you can almost find it anywhere served in numerous styles. This 100-billion-dollar industry has numerous big name brands that have been consistently successful in the past. To name a few to trust and some major players for tea brands worldwide...

Twining’s Tea

Most popular flavors: Earl Gray tea, Irish Breakfast tea, and Darjeeling tea.

Celestial Seasons

Available in hot teas, iced tea, K cups, and tea lattes

Dilmah

Tazo

“With Tazo, you don’t just sip- you sip joyfully”

Every tea tasted up to seven times

Harney & Sons

Popular teas- Hot Cinnamon Spice, Paris, Japanese Sencha, and Earl Gray Supreme

The Republic of Tea

Lipton

Own, sustainable plantations

128 years of business!

Brands within Lipton: Yellow Label, Iced Tea, Brisk, Pyramid tea, and Pure Leaf

Bigelow

Family owned

Provides tips on tea for different areas of health (cold and flu relief, everyday wellness, support digestion, beauty tips, and good night’s sleep)

 Loads of information on website!  https://www.bigelowtea.com/Tea-Tips/For-Health/Everyday-Wellness

Tetly 

Yorkshire Tea

Specifically Black tea blend

Found in England

Now that we have touched on some of the popular brands within the tea market. We can see that there are so many successful companies and brands that have invested in the tea company. I truly don’t think this industry is going to be a dying industry because of the inexpensiveness and the plethora of health benefits that different tea types provide. Surprisingly, even Starbucks has found major success in the tea industry as well. This “coffee shop” has over 21 millions of dollars in sales for these tea brands and is one of the largest coffee and TEA distributors in the United States. With their options of Hibiscus refreshers, Passion Tango tea, and unsweetened tea they created an environment where tea lovers and coffee lovers can enjoy as one. 

“ You’ll break up with coffee after trying all of these teas”

Teas to Stay Away From

Although we covered a wide variety of benefits of tea, there naturally are some areas of downsides within brands that are important to note. Although mentioned above that tea has no downsides, some people can have influence on this original recipe and alter these benefits. Although not common, I am going to cover some teas to stay clear from. First and foremost, just because it says TEA, does not mean it is for sure HEALTHY. This is exactly why I felt to list some healthy tea brands for these exact reasons. Some companies and brands have added chemicals, sugars, and additives to alter the true nutritious values.

With this in mind, stay away from these types of teas with your next purchase.

Detox Teas

Short term “detoxes” your bowel which will dehydrate you and get rid of a bunch of healthy electrolytes and nutrients needed

Herbal Teas

(aside from ginger, hibiscus, and peppermint) any positive effects from these teas are said to be a placebo effect

Comfrey Tea

Known to cause severe damage to liver because it contains pyrrolizidine alkaloide

sale is banned in the US

“Lemon flavored” tea

Most often has higher amounts of noxious metal

Instead, remove tea bag or leaves from brew before adding a lemon

Kava kava

Sedative qualities

Severe side effects when mixed with alcohol or prescription meds

Although there are a few bad tea brands and types to keep an eye out for, drinking tea is CRAZY good for you and I highly suggest trying some of these types listed above and finding your favorite!

Stay tuned for next week’s blog on how to eat healthy at restaurants!!

Keep in touch with Snacking- Satisfying & Simple with my other sites:

Facebook: @SatisifiedSnacking 

Twitter: @SimpleSnacking

Instagram: @satisfyingsnacking

~SNACK ON~

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Healthy Store Bought Snack Options & Comparisons

Hello everyone!! Week 2 of my blog is going to consist of all things FOOD! Not only food but simple ways to snack healthier. This blog is going to be revolved all around people on the MOVE! Whether this attracts someone buys at work all day to take a lunch break or a college student reaching for a snack between classes, this blog is focused on making sure even in those moment os crunched time and need for a quick fix that you can still make healthy be convenient.

First off I am going to compare one of the main staple To-Go snacks...granola bars! There are always many questions people have about granola bars: Are they healthy? can they make you gain weight? Why do I still feel hungry after eating a granola bar? How do granola bars compare to each other? And more...

Before getting into some comparisons, I am going to start off with some general things to watch out for when choosing granola bars in general. These include watching for 4 main areas of interest:

Areas to watch for when purchasing:

Making sure you see ingredients you recognize

Whole grains, nuts, and fruits (and they are higher up on the ingredient list)

Making sure they have low sugar content

yes, that chocolate covered granola bar is NOT healthy and is similar to a candy bar, don’t let it fool you!

Making sure it has a high fiber content

Feel full longer, aids digestion and helps lose weight

Making sure calorie content is in your range

There are many different scenarios where you would want a high calorie granola bar over a low calorie granola bar, depends on your preference

Now with these areas of convern to watch for established, we can dive deeper into looking at some of the BEST and the WORST granola bars. Starting with some of the better granola bar, according to nutritionists...

BEST healthy granola bars:

RXBAR- zero added sugars

KIND bars

Madagascar Vanilla Almond

Peanut Butter

Strawberry

CLIF bar- Peanut Toffee Buzz

CORE Meal- Almond Raisin and Whey

KIND bar

Maple Glazed Pecan

Sea Salt

CORE Meal

Sunflower Carob

Walnut Banana and WheY

CLIF Whey Protein- Mint Chocolate Almond

Nature Valley Protein Chewy Bars- Honey Peanut Almond

Now, in comparison I will list some of the LEAST healthy granola bars and ones to stay away from!

LEAST healthy granola bar:

LARABAR

Coconut Creme Pie

Chocolate Chip Cookie Dough

Key Lime Pie

KIND Bars

Almond + Coconut

Dark Chocolate Almond and Coconut

Almond Coconut Cashew Chai

Nature Valley Layered Granola Nut Bars

Peanut Butter Chocolate

Almond Butter

LUNA Rica- Chocolate Coconut Almond

Kashi Chewy Nut Butter bars- Coconut Cashew Macaroon

Nature Valley Sweet and Salty Nut

Toasted Coconut 

Dark Chocolate Peanut and Almond

Salted Carmel Chocolate

Nature Valley Crunchy Bars- Coconut

LARABAR Organic with Superfoods

Hazlenut

Hemp

Cacao 

Looking at these results, they are based on fiber, protein, total fat, added sugars, and saturated fat. These results surprised me for sure, but what surprised me the most is how most of the brand names fall under both categories. Because this sparked my attention, I decided to look into credible and healthy brands to trust from grocery stores! Looking at this list of granola bars and seeing brands on both sides of the spectrum is why it is hard to create trust with a brand that is presumed healthy when half of their product or food selections might be but the others may very well be just as bad as eating a candy bar! From this, I decided to present a list of some of the many healthiest brands in grocery stores. These brands span from all areas of food interests. 

Healthy brands (no specific order):

Siggi’s- yogurt

Mary’s Gone Crackers

Banza- pasta made with chickpeas

2x protein, 4x fiber, half net carbs as regular pasta

Applegate- processes meat company

Bob’s Red Mill- oatmeal

Hippies- organic chickpea puffs

Kashi- cereal

Halo Top- ice cream

Purely Elizabeth- granola

Safe Catch- serving size pouch of tuna

Simple Mills

Caulipower- cauliflower based pizza crust

Veggie, Margherita, and Three Cheese as well as plain crust

Wholly Guacamole

Kite Hill- lactose-intolerant, vegan, want more plant based diet- almond milk based alternative to yogurts, cheeses, cream cheese spreads

Evol Foods- frozen food items

These are just some of the many healthy food brands that are making a move to make food items less harmful to the environment and our body. From making real world whole grain, organic, and high fiber foods to making sure they stay away from ultra-processed additives and harmful chemicals. Along with worrying about the ingredients, these brands focus on the upcoming of these ingredients. Making sure the conditions where these ingredients are coming from have the right environment and workplace. These brands are shaping our future with providing the ability to have these superior products for reasonable price. From these products many brands and products are going to deminish. With constant addition of new certifications and rules to follow, these brands will rise above and be the go to products to purchase.

If what we were just talking about excites you and you’re looking to expand your knowledge on how to shop healthier, take a look at All Star Health’s page (https://www.allstarhealth.com/bl.aspx) and expand your knowledge. This webpage has an extensive amount of information on top protein powders, top weight loss, top joint support products, top multivitamins and so many more. This cite also provides detailed explanation on different types of protein supplements, vitamins, and body care products and which brands are the best to use for each scenario.

Along the lines of my previous comparisons, I am going to continue on how to snack healthier, more conveniently. I am going to compare healthy snack TO-GO items, besides granola bars that can be extremely helpful with a busy, up and moving lifestyle. Although we all wish that we could have fresh fruits and veggies at our reach throughout the day but most often they are not easily transportable. This causes for the need for some healthy prepackaged options that are just as healthy and tasteful!

Healthy TO-GO Snacks (no specific order):

Siggi’s Skyr Pomegranate and Passion Fruit (100 calories, 14g protein, 9g sugar)

make with skim milk (fat free)

Grimmway Farms Carrot Dippers (120 calories, 5g Sugars, 1g protein)

Terra Mediterranean Chips (150 calories, 3g fiber, 3g sugars)

Sweet potato, parsnip, taro, yucca, and batata blend

Salt craving substitute

Trader Joe’s Organic Oats and Flax Instant Oatmeal (150 calories, 11g sugars, 3g fiber, 4g protein)

Quaker Popped Chocolate Rice Crisps (120 calories, 7g sugars, 2g protein)

Bare Simple Cinnamon Crunchy Apple Chips (90 calories, 4g fiber, 21g sugars)

Wonderful Pistachios (100 calorie pack, 2g fiber, 1g sugar, 4g protein)

Del Monte Fruit naturals No Added Sugar Red Grapefruit (60 calories, 7g sugars)

Beats carrying around a whole, juicy grapefruit that will make a mess and be hard to eat

Blue Diamond 100 Calorie Lightly Salted Almonds (100 calories, 4g protein, 2g fiber, 1g sugars)

Stretch Island Fruit Co. Ripened Raspberry All- Natural Fruit Strip (50 calories, 10g sugars)

Trader Joe’s Lightly Salted Crunchy Green Beans (130 calories, 4g fiber, 5g sugars, 2g protein)

Sweet Potato Pop Chips (100 calories, 2g sugars, 1g protein)

Mini Babybel Light (50 calories, 6g protein)

Genisoy Rich Cheddar Soy Chips (130 calories, 1g fiber, 1g sugars, 5g protein)

Although this blog is all about convenience, there are numerous ways to easily access these healthy snack alternatives with just a little more added time. There are numerous ways to MAKE healthy To-Go snacks as well. Whether you choose from one of the many healthy brands and their offerings of snack choosing’s or want to tackle the task yourself there are many ways to prep these snacks yourself. Such as making a yogurt parfait with almonds and fruits to work in a mason jar, or making a sheet pan of healthy granola bars with all of your favorite low calorie ingredients! Or having the ability to mix it up and try a bunch of fun flavors! Some other healthy alternatives you could do yourself include: bagging up popcorn in serving sizes, healthy trail mix, or making kale, zucchini, carrot, or sweet potato chips in the oven. Regardless is you decide to make these snacks at home of get them on the go, there are many areas of food selections that can lead you to the right path of snacking HEALTHIER and EASIER. I hope this blog helped draw the lines between healthy and not with certain brands and food options.

Thank you for taking the time to read this blog, I hope you decide to go pick up one of the yummy snacks and treat yourself to just how good they are in TASTE and NUTRITION wise. Stop back net week for some more information and ways to live a healthier lifestyle surrounding all things ~fooooood~

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Did you know how healthy and simple eggs are?! 

TOP Benefits of eggs!!

1. INEXPENSIVE

2.  Incredibly Nutritious (Contain up to 8 different types of vitamins!!)

3. Eggs raise HDL (good cholesterol)

4. Contain Choline (important nutrient most people don’t get enough of)

5. Contain antioxidants that are good for eye health (Lutein and Zeaxanthin)

6. Lower Triglycerides (main constitute of natural fats and oils)

7. High in quality protein!!

8. Don’t raise risk of heart disease 

9. Fulfilling yet small amount of caloric intake

10. Promote health hair, skin, bones, and nails

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Not all carbs are bad carbs! #MKT400UWL

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DON’T EAT LESS, EAT RIGHT

https://cuesa.org/eat-seasonally/charts?gclid=EAIaIQobChMI_a7136qc2wIVSwOGCh2b-A3wEAAYAiAAEgIWifD_BwE

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