3 Problems with Eating Healthy

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If you follow me on Instagram you know that I cook….a lot! Over the last several years I have become a Kitchen Jedi! I can whip up a healthy, delicious meal in just about 30 minutes with just a few basic ingredients. But it wasn’t always this way, I had to be consistent and eventually it became like second nature.

The top 3 biggest excuses I hear from moms about eating healthy…….

 

3 Problems with Eating Healthy

Time :

  • Meal Planning – Knowing what you are going to make ahead of time, plan ahead for busy days to throw in crock pot or Instant pot, repurposing leftovers, etc.
  • Food Prep – Spend one day a week making broth, non-dairy milk, ferments, chop veggies, pre-cook meat.
  • Bulk Cooking – Make roasts, a whole chicken or make a big batch of roasted veggies. You can always repurpose leftovers into breakfast or the next day’s lunch!

Money:

  • Buy local food in season – More cost effective than out of season and exotic fruits/veggies that have traveled far and lost nutrients. Visit Farmer’s Market
  • Cost breakdown of a meal – You can spend $25 at Farmer’s Market and it could be two meals for a family of 4. Fruits, Veggies, homemade breads & pastas, meats, olive oils, etc. Fun little day with family!b
  • Thrive – 25-50% off, Free Shipping over $50, Free gifts often. Organic, non-GMO, Paleo, healthy foods. Saves time and money! Click here and get an additional 15% off your first purchase!

Family Won’t Eat It:

  • Start Simple – Include favorites with new foods on the side or slowly incorporated in meals.
  • Be Patient – Our pallets need to reset especially when we are eating foods with less sugars and additives. It can take some time for everyone to get accustomed to the new changes in tastes.
  • Be Consistent – With patience and consistency you will be able to have healthier meals more often and
  • Talk about Nutrition – You can’t deny that processed foods, additives and sugars are unhealthy.

Ready to become a Cooking Jedi? My online course will teach you how to meal plan, grocery shop and cook healthy on a budget! Click here to learn more. 

 

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Eating Healthy On a Budget

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Feeding a family healthy, organic foods can sound expensive, but over the years I have learned how to feed my family the best foods possible without spending a ton of money. This post will share with you my favorite ways to eat healthy on a budget.

Yogi Mami’s Tips for Eating Healthy on a Budget!

Thrive Market

Thrive is a new company that I am OBSESSED with! I couldn’t be happier about recently finding out about them. Think Whole Foods meets Costco. It has healthy, organic and non-GMO verified foods and I love their mission to make healthy living easy and affordable for everyone! It requires a $60 yearly membership fee but the prices are 25-50% below retail and each paid membership will sponsor a free annual membership for a low-income family. That allows free access for an entire year to healthy, wholesome products at prices lower than their highly-processed, unhealthy alternatives. I love that it’s free shipping on orders over $49. And you can try it yourself now for your first month FREE and 15% off your first order if you click here to sign-up!

Farmer’s Market

I love visiting the different Farmer’s Markets around town and picking up ingredients for a SLO/Slow Food meal. SLO stands for Seasonal Local Organic and Slow food is the opposite of fast food. I love it because I can spend $20 and have enough food for two entire meals for my family with lots of leftovers! When you support local small businesses and farmers you are supporting the economy, you are helping a family. Click here to find a Farmers’ Market near you!

CSA

CSA stands for Community Supported Agriculture and it has become a popular way for consumers to buy seasonal, local food directly from a farmer. Basically a farmer a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of fruit or vegetables, but other farm products may be included. Interested consumers purchase a share also known as a “membership” or a “subscription” and in return receive seasonal produce each week throughout the farming season.   Click here to find a CSA near you!

Food Cooperative

A food cooperative or co-op is a food distribution outlet that is designed as an autonomous association of people who voluntarily cooperate for their mutual social, economic, and cultural benefit. The benefits of shopping at a Co-op is that decisions of the store are not made by outside shareholders but rather members that typically exhibit a higher degree of social and environmental responsibility than corporate alternatives. Because cooperation builds strong bonds between the people who use products and the people who supply them, co-ops offer a way to transform the way business is done. Co-ops give you the opportunity to get the products and services you need on a daily basis while strengthening the community around you. I have been a member of my Co-op for several years now and absolutely love it. The produce is fresh, organic and I know it’s local because it tells me the name and location of the farms it came from! I love that I am able to buy many of the items in bulk and the prices are lower than other health food stores. Click here to find a Coop near you.

Nearby Farmer’s

If you live in a more rural area with farms nearby you have the opportunity to get to know your farmer personally and take advantage of what they have to offer. Living in the city I don’t have access to farmers too close by but I try my best to find ones that are as local as possible. At the moment I order my grass-fed and pastured meats from here that ships across the US.

 

Do you have any other tips to add about eating healthy food on a budget?

 

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Common Diet Myths That Could Be Ruining Your Health!

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As I think back to when I was in my early 20’s I thought I was SOOOO healthy! I would make sure to stock up on Lean Cuisines when they were on sale at the various grocery stores, I tried to limit my butter and salt intake and would only consume low or non-fat milk. My grandmother used to tell me not to eat the chicken skin (my favorite part) because it would give me high cholesterol. With obesity, diabetes and heart disease on the rise how is it possible that so many people are unhealthy despite all of this nutritional health knowledge? Could it be that many dietary recommendations are untrue and responsible for misleading the general public? In this article I will share common diet myths that could be ruining your health!

Before I begin my post, please note that I am not a doctor and this post should not be construed as medical advice. With that being said, I have learned some things over the past few years that I wanted to share and hope that it will be beneficial to my readers.

Common Diet Myths That Could Be Ruining Your Health

Myth: Salt is unhealthy!  

For years salt has been demonized by so-called experts recommending that people limit their salt intake to increase health, claiming it can lead to high blood pressure. Recent studies actually show that a low salt diet is associated with many overall negative impacts on our health such as insulin resistance and a higher risk of stroke and heart attack. Adequate salt intake supports hydration, especially during exercise. A few teaspoons of good salt (This is my favorite!) replenishes the necessary minerals and electrolytes within the body. It has also shown to help cope with stress by speeding up cortisol clearance from the blood. Now again, this doesn’t mean it’s healthy to consume those super salty fast food French Fries (GROSS!) You need to ditch the conventional iodized table salt and pickup some good sea salt or pink Himalayan salt. Health benefits of Himalayan sea salt include promoting bone strength, healthy PH in cells (particularly brain cells), regulating sleep and supporting your libido just to name a few. Over the years this new found knowledge has led me to add a little dash of salt (pink salt) to almost everything! It’s the perfect way to include nutrients while also flavoring foods- including sweet foods. A pinch of salt helps to enhance the flavor whether sweet or savory.

Myth: Butter is Bad for you! 

Ugh! Remember Margarine? Hopefully it is not still a regular staple in your diet. It’s just plain gross. It is made out of hydrogenated oils which are high in trans fat and has horrible effects on the body. It increases bad cholesterol, while decreasing good cholesterol and has been linked to diabetes and heart disease.  Butter on the other hand; and I mean good, organic, grass-fed butter, is an excellent source of vitamins and minerals. It contains Vitamins A, D, E and K while also being high in iron, zinc, selenium and many more. Grass-fed can contain high levels of CLA, a compound that can offer protection against cancer and helps to store muscle in the body rather than fat. Butter, also contains a hormone like substance that can prevent stiffness in the joints. Consuming good butter into your diet can help to boost fertility, protect against tooth decay and protect against GI infections just to name a few. Organic Grass fed butter is very easy to make yourself with my homemade butter method.

Myth Avoid Fat! 

Low fat or nonfat is the healthier alternative, right? WRONG! For years dietary advice recommended low fat or nonfat but experts are now arguing that full fat dairy products are much healthier. Many researchers agree that organic, raw dairy is superior, but even in pasteurized dairy full fat offers the most benefits. Consuming full fat dairy may help to reduce your risk for cancer, diabetes and heart disease. Full fat dairy products also help to regulate healthy body weight with women consuming one cup a day gaining 30% less weight than those who consumed only low, or nonfat dairy. Raw milk is high in vitamins and enzymes that are virtually destroyed during pasteurization; which makes milk harder to digest. Many people who are lactose intolerant may notice their symptoms going away when consuming raw milk products.

Myth: Food companies care about our health!   

Many commercial brands use words like “healthy” or “lean” while marketing, while their ingredients are anything but. High in sodium, MSG, hydrogenated oils and nitrates, these meals are highly processed. Not to mention the fact that they are usually packaged in BPA containers and cooked up in the microwave (which zaps any nutrients-if there are any!) Simple homemade lunches are a much healthier alternative. Diet, low fat, non-fat, low sugar, sugar free, fat free- when you see those labels, think to substitute with the phrase “Chemical Shit Storm!” Because that is exactly what it is! Over processed and nutrient void foods masquerading as a healthy lunch or dinner option.
When choosing foods, read the ingredients. The less ingredients, the less processed the food is. Avoid high fructose, fructose, Monosodium Glutamate (MSG), aspartame, natural flavorings and hard to pronounce ingredients.

So there you have it! No more avoiding all the rich flavors of these healthy foods in the name of health. Forget dieting, counting points and restricting foods that are actually good for you! You can relish in the fact that these whole foods are the real deal and offer tons of health benefits. For me this true understanding of health foods was liberating. I got the satisfaction of eating all those things I loved with the peace of mind that they were actually nutritious and providing myself and my family with the vitamins and minerals our bodies need.

How do you eat? Is this information eye opening for you? I would love for you to share your thoughts and experiences!

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