A Full Body Cleanse

Toxins bombard us everyday. It is impossible to avoid them because they are found in the air we breathe and the food we consume. Stress, negative emotions, drugs, tobacco, alcohol and personal care products can also create toxicity in the body. Our bodies work daily to process and rid these toxins from our system. If the body is not able to effectively remove the toxins, they begin to damage our body.

A few signs of body toxicity are:

  • Constant fatigue
  • Stubborn weight gain
  • Bad breath
  • Constipation
  • Sensitivity to scents
  • Muscle aches or pains
  • Skin reactions

To minimize our toxic load we must balance our digestion (enzymes and probiotics), lower our stress levels and intake of environmental toxins. When our digestive tract is off course our body cannot properly assimilate the nutrition we are putting into our bodies. The body will not effectively remove the toxins when the pathways are damaged or clogged. The average American is walking around with 10-20 pounds of mucoid plaque in their gut. It is important to consistently cleanse and detox the body.

I recently completed a 7 day liver, gallbladder, kidney, parasite and juice cleanse after recognizing the signs of toxicity in my body. It was intense and well worth it. It consisted of a juice cleanse, 3 enemas a day, parasite detox and liver/gallbladder/kidney flush. You can watch my journey here:

After completing the cleanse these are the benefits I experienced:

  • A boost in energy
  • I felt lighter after getting rid of all of the excess waste
  • I lost 12 pounds
  • My immune system feels stronger
  • My skin and hair are glowing
  • I reset my body and have a new start
  • Improved mental clarity
  • I affirmed my strength and dedication

If you have questions about this cleanse please contact me.

You may find these posts helpful:

30 Day Wellness Challenge

Juice Recipes


The Benefits Of Matcha Green Tea

The Benefits Of Matcha Green Tea – Why you should ditch traditional green tea and switch to Matcha.

Through a Japanese tea ceremony, I was introduced to the benefits of matcha green tea.  “Matcha” as it is called is a special type of green tea made of the entire leaf.  Consuming the whole leaf provides 100% of the nutrients and 137 times the antioxidant power of regular green tea.  One cup of matcha = 10 cups of regularly brewed green tea in terms of nutritional content.


Benefits of Matcha Green Tea – How It’s Made

The benefits of matcha green tea come from the use of the whole leaf. The leaves are pulverized, creating a green powder.  The green tea powder is then whisked with hot water in a bowl creating a frothy beverage.  In traditional ceremonies, Geishas serve the warm beverage in traditional style.  The preparation and enjoyment is meditative.

The resulting high levels of chlorophyll in Matcha Green Tea not only give this tea its beautiful vibrant green color; matcha is also a powerful detoxifier, capable of naturally removing heavy metals and chemical toxins from the body.

Benefits of Matcha Green Tea – Awaken Mental Clarity

One of the benefits of Matcha green tea is that it creates calm alertness.  l-theanine (an amino acid found in green and black tea) produces a state of relaxation without drowsiness.  With three times as much caffeine than a cup of steeped tea, matcha has about the same amount of caffeine as a cup of brewed coffee.  Switching your morning coffee for the benefits of Matcha green tea will give you the caffeine you are accustomed to without the jitters and mid-morning crash.

Benefits of Matcha Green Tea – Antioxidant Support

Catechins are phytochemical compounds, vital antioxidants which provide the body with metabolic support and stamina. We know that with it’s potent antioxidant properties, a bowl of matcha provides over five times as many antioxidants as any other food. The EGCg catechins, which make up 60% of matcha tea, have also shown to hold antibiotic properties which promote overall health.


Benefits of Matcha Green Tea – Promote Relaxation

The L-Theanine in matcha promotes the production of alpha waves in the brain, which induces relaxation without the inherent drowsiness caused by other “downers.” The L-Theanine also promotes the production of dopamine and serotonin.

Studies of different populations have shown that people who drink Match Green Tea on a regular basis have lower levels of LDL (bad) cholesterol while at the same time displaying higher levels of HDL (good) cholesterol.

Benefits of Matcha Green Tea – Become A Fat Burning Machine

Drinking Matcha Green Tea has also been shown to increase metabolism and help the body burn fat about four times faster than average.

Benefits of Matcha Green Tea – Prolonged Energy

While all green tea naturally contains caffeine, the energy boost received from Matcha is largely due to its unique combination of other nutrients. The increased endurance from a bowl of Matcha Green Tea can last up to 6 hours and because of the effects of L-Theanine, Matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension. It’s good, clean energy.

Benefits of Matcha Green Tea – Save $ By Making It At Home

If you buy matcha in a cafe, you’ll spend somewhere around $4 a cup. You can make it at home for pennies—here’s how:

1. Heat spring or filtered water

2. Add a few drops of hot water to matcha powder and mix into paste with a spoon

3. Add more hot water to paste mixture and stir. Try 1 teaspoon to 6 ounces of water. Adjust measurement to suit taste.

4. Enjoy!

Benefits of Matcha Green Tea – There’s One Exception

Since the whole leaf is used in the production of matcha green tea, lead contamination could be a concern. Even organically grown green teas have been shown to contain trace amounts of lead. As long as you are not drinking the tea all day every day, you should be okay. We must weigh the benefits vs. the risks and make a decision for ourselves if we want to drink matcha.

Benefits of Matcha Green Tea – Resources:

E-How Matcha


Match Source

WELL – New York Times

Yerba Mate Benefits

Yerba mate benefits the mind and body. Yerba mate or mate as it is often called is traditionally consumed in the central and southern regions of South America, where it is often a social event to drink mate.

Yerba Mate Benefits – The Social Aspect

It’s not unusual to see people walking down the street sipping mate while carrying a thermos of hot water to refresh their drink. When you are asked to share mate with someone, it is a sign of friendship and bonding.

Yerba Mate Benefits – A Physical Impact

Yerba mate is made from the dried leaves of the evergreen holly, a plant native to South America. Due to the high quantity of polyphenols found in mate, many health promoting claims have been made about it.  Studies have concluded that Yerba mate benefits include improved allergy symptoms, reduced risk of diabetes mellitus and high blood sugar in mice.

Yerba Mate Benefits – A Weight Loss Tool

Mate also acts as an appetite suppressant and could be effective as a weight loss tool.  It increases energy expenditure, improves insulin sensitivity, and burns stored fat.  Athletes have been known to use it to enhance physical performance.  This tea has been shown to increases mental energy and focus, improves mood, and promotes deeper sleep.  Yerba mate benefits include being used as a digestive aid, its use as a general nerve tonic for pain, fatigue, and depression.

With a powerful nutrient profile Yerba mate benefits the body.  It is said to have the strength of coffee, the health benefits of tea, and the euphoria of chocolate all in one beverage.  That is a big claim; lets look more deeply at the benefits and side effects of consuming Yerba mate.

Yerba Mate Benefits – A Powerful Mood Enhancer

Providing gentle, clean and calm energy replacing your morning coffee with Yerba mate will bring about alert wakefulness with out the jitters or crash often associated with coffee.  Mate stimulates the neurotransmitter dopamine in the brain which is the cause for increased motivation and productivity.

Yerba Mate Benefits – Nutritional Impact

Each serving of mate contains the following vitamins and minerals:

•vitamin A

•vitamin C

•vitamins B1, B2, B3, and B5

•vitamin E











This doesn’t include the beneficial phytonutrient tannins, trace minerals, chlorophyll, flavonols, polyphenols, and 15 amino acids.  The polyphenols in Yerba mate exhibit more antioxidant power than any other tea-based drink.  These potent antioxidant compounds protect the cardiovascular system as the theobromine in mate relaxes the blood vessels allowing for better flow.

Yerba Mate Benefits – Boost Your Immune System

Yerba mate is high in compounds called saponins which boost the immune system. These natural anti-inflammatory properties have been shown to be useful for treating bladder infections.  This compound is also helpful in modulating an overactive immune system.  Helpful in treating constipation, diarrhea, indigestion and parasites it’s natural antibacterial properties fight against E. coli, one of the most common causes of food poisoning.  It’s also useful for both preventing and treating bladder and kidney stones.

Yerba Mate Benefits

Yerba Mate Benefits – Enjoy A Cup Today

Traditionally, you would drink Yerba mate out of hallowed out gourds packed with the loose leaves. Leisurly you would sip the mate through a “bombilla”, a special metallic drinking straw.  The easiest way to get started is using Yerba mate tea bags and drinking it out of a regular mug.  Some find the taste earthy, like grass.  The tea can be diluted so that you can build your way up to a stronger cup. Add some honey to your mate to make the taste more palatable.

Yerba Mate Benefits – Resources

Be Brain Fit


Wikipedia – Yerba Mate

Health Benefits Of Spirulina 

The health benefits of spirulina are undeniable. Spirulina is hailed as a superfood that promotes body and brain health.  This blue-green “miracle” algae grows naturally in oceans and salty lakes in subtropical climates.

Health Benefits Of Spirulina – Abundant Nutrients For The Body

Spirulina is rich in nutrients, some of which aren’t found in the average daily vitamin. According to the FDA, the health benefits of Spirulina include significant amounts of calcium, niacin, potassium, magnesium, B vitamins and iron.  Spirulina is a great source of B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium and antioxidants.  It also has essential amino acids (compounds that are the building blocks of proteins).  In fact, protein makes up about 60 to 70 percent of Spirulina’s dry weight.

Health Benefits Of Spirulina – An Antioxidant Powerhouse

One of the health benefits of Spirulina comes from its antioxidant properties. Spirulina protects our cells by warding off inflammation and other dis-eases in the body.  Spirulina has been shown to positively reduce the risk of heart disease by lowering “the bad” LDL cholesterol and triglycerides in the body while promoting HDL “the good” cholesterol.  In higher doses, spirulina could reduce blood pressure.

Health Benefits Of Spirulina – It’s Full Of Protein

Anemia is a fairly common aliment which can lead to fatigue due to a reduction in hemoglobin or red blood cells in the blood.  When one’s diet is supplemented with spirulina, it has been documented that hemoglobin content of red blood cells increase.

Spirulina has 4 grams of protein in a single tablespoon making it a more concentrated source of protein than red meat and only 20 calories.  With a high concentration of bio-available iron it is excellent during pregnancy and for those with anemia as it will not cause constipation.  The health benefits of Spirulina are compounding in the body as the proteins and nutrients are bioavailable and easily absorbed.

Health Benefits Of Spirulina – Detox The Body

The health benefits of Spirulina include its ability to detoxify the body. It is great at cleansing the body of heavy metals by binding to them and removing them from the body.  Evidence suggests that it can bind to radioactive isotopes and may be useful for radioactivity exposure or radiation therapy.  A combination of zinc and Spirulina may help the body clear arsenic in people whose drinking water has unusually high levels, according to the National Institute of Health (NIH).

Health Benefits Of Spirulina – Prevent What Ails You

Many people promote Spirulina as a treatment for a range of metabolism and heart health issues, including weight loss, diabetes and high cholesterol, according to the NIH.  The health benefits of Spirulina help a range of eclectic health problems, including premenstrual symptoms and amyotrophic lateral sclerosis (Lou Gehrig’s disease), according to the NIH.  People also recommend Spirulina as an aid for various mental and emotional disorders, including anxiety, stress, depression and attention deficit-hyperactivity disorder (ADHD).

Health Benefits Of Spirulina – It’s Nontoxic

Toxicological studies of the effects of spirulina consumption on humans and animals, including feeding as much as 800 mg/kg, and replacing up to 60% of protein intake with spirulina, have shown no toxic effects.  Fertility, teratogenicity, peri- and postnatal, and multigenerational studies on animals also have found no adverse effects from spirulina consumption.

Doctors consider Spirulina to be safe in general, especially in light of its long history as a food.  Spirulina may become contaminated with toxic metals, harmful bacteria and microcystins — toxins produced from some algae —if it is grown in unsafe conditions.  Be sure to buy Spirulina from a trusted source and always buy organic when possible.

Health Benefits Of Spirulina – Get Some Today

Spirulina is available in tablet, flake and powder form.  Adding a tablespoon a day to your fresh green juice or to 8 ounces of water will kill the sugar/carb cravings you have and keep you full for hours.  For those that want to reap the benefits of this powerhouse but can’t hack the flavor, capsules are a great way to go as spirulina has a very strong taste.  A little experimentation will help you find the way you will most enjoy adding Spirulina to your diet.  Here is a recipe to try:

Health Benefits Of Spirulina

Recipe from: Skinny Girls Don’t Diet

Spirulina Chips

What You’ll Need:

6 potatoes, thinly sliced

2 teaspoons paprika

2 teaspoons garlic powder

2 tablespoons spirulina

1 teaspoon cumin

3 tablespoons Bragg’s Liquid Aminos

What You’ll Do:

Preheat the oven to 350°F.  Cover baking sheets with parchment paper.  Place potatoes on the parchment paper and toast in the oven for 10 minutes.  Remove and let cool for 5 minutes.  Mix all spices thoroughly in a bowl.  Sprinkle spices over potatoes.  Place back in the oven and bake until crisp, about 30 minutes. Store in an air-tight container.

Health Benefits Of Spirulina – Breaking It Down

Health Benefits Of Spirulina

National Institute of Health

Self Nutritional Data

Wikipedia – Spirulina

Soaking Nuts and Seeds

There are many health benefits to soaking nuts and seeds. Some of these benefits include reduced phytic acid, to neutralize enzyme inhibitors and encourage the production of beneficial enzymes while neutralizing toxin in the colon—keeping it clean. It also makes the proteins more absorbable by the body, reduces tannins, and it can break down gluten, easing digestion and vitamin absorption.

Raw nuts or seeds are an easy on-the-go snack. What most people do not know is that raw nuts and seeds have enzyme inhibitors within them, toxic substances such as tannic acid & goitrogens and phytic acid for their protection.

These may be terms we have not heard before, so let’s break them down.

Phytic acid is a compound that binds itself to minerals like iron, magnesium, zinc, calcium, manganese and chromium in the gut, which prevents the digestive system’s ability to break the nut or seed or grain down properly. If you have seen undigested bits of nuts or seed in your stool, this is why.

Individuals with anemia, low zinc levels, osteoporosis and other illness related to low mineral absorption could benefit from soaking nuts before consuming. When soaking nuts, the phytic acid is broken down and nutritional value and digestion is increased.

Goitrogens suppress the proper functioning of the thyroid gland by interfering with iodine uptake. Soaking nuts help reduce goitrogens and increases the necessary minerals needed for a healthy thyroid.

Enzyme inhibitors neutralize vital enzymes the body naturally produces, leading to illnesses and an enzyme-depleted gut. Enzymes are essential for optimal functioning of the body and used in thousands of chemical reactions throughout the body.

Bloating, constipation, diarrhea, heartburn, irritable bowels and gas are signs of enzyme deficiencies.

Soaking nuts and dehydrating these delicious morsels can improve their taste and texture.

Soaking Nuts, Seeds & Legumes

How do I go about soaking nuts and seeds?
Dissolve one tablespoon of salt in water, pour over nuts or seeds, using just enough water to cover. Leave in a warm place for at least 7 hours, preferably overnight. Drain in a colander. Discard the water used for soaking, never reuse it. Spread nuts/seeds on a stainless steel pan. Place in a warm 150℉, turning occasionally, until thoroughly dry and crisp. The longer they soak, the longer it takes to dry. Use an oven thermometer to keep track of the temperature. At 200℉, enzymes will be destroyed. A dehydrator is the preferred method of drying; it will take 12-24 hours until completely dry. Store in an airtight container.

*If you want an extra boost, add cayenne pepper before you begin the drying process.

Soaking nuts and seeds is easy. You now have the info needed to begin soaking nuts and seeds at home.  In the comments below, let us know how you like soaking nuts and seeds better than the raw alternative and if you notice a difference after eating them. Share this post with a friend or loved on that could benefit from this information.

Resource: FoodMatters

Cooking Hacks That Make Meal Time Easy

The art of cooking has taken a back seat to grabbing fast, easy meals on the go. A common statement I hear is “I don’t have time to cook”. Well friends, here are some cooking hacks that make meal time easy. These tips may just change your life.

20 Cooking Hacks

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Cooking Hacks #1 Use a spoon to peel ginger.

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Cooking Hacks #2 Halve a handful of cherry tomatoes quickly.

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Cooking Hacks #3 Save fresh herbs for later use by freezing them in oil.

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Cooking Hacks #4 Keep lettuce fresher, longer.

Cooking Hacks

Cooking Hacks #5 Easily retrieve a cracked egg shell without getting frustrated.

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Cooking Hacks #6 Save the sauce.

Cooking Hacks

Cooking Hacks #7 Turn any cup into a to-go cup!

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Cooking Hacks #8 Shred Chicken quickly in your mixer.

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Cooking Hacks #9 Use parchment paper instead of baking cups.

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Cooking Hacks #10 Peel an entire head of garlic in 10 seconds.

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Cooking Hacks #11 Prevent pots from boiling over with a wooden spoon.

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Cooking Hacks #12 Chop peppers like a pro.

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Cooking Hacks #13 Keep wine chilled with frozen grapes.

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Cooking Hacks #14 Rubber bands make opening jars a snap.

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Cooking Hacks #15 Get more lemon juice from your lemons by rolling them first.

Cooking Hacks





















Cooking Hacks #16 Keep your cutting board in place by placing a damp paper towel under it.

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Cooking Hacks #17 Peel citrus like a genius. Kids love this.

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Cooking Hacks #18 Keep the grill clean and meat moist by cooking meat on a bed of fresh lemons.

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Cooking Hacks #19 Use dental floss to cut cakes and soft cheese.


Cooking Hacks
















Cooking Hacks #20 Place boiling water in ice cube trays for clear ice cubes. This creates pretty ice cubes when you freeze fruit in ice for parties.

Problem Solving Strategies

Problem solving strategies help us navigate life’s “problems” or “challenges” when they arise.  The manner in which we respond to the circumstances we face can be seen as either proactive or reactive problem solving strategies. Instead of looking at the issues that arise as negative forces, instead lets view them as learning experiences that can bring about our greatest good.

The next time we are faced with a circumstance that could be viewed as a problem, step back and evaluate the situation at hand. Let’s look at what makes a response proactive or reactive in nature.

Proactive problem solving strategies emphasize active listening skills and seek to bring about a win-win solution for all involved. With proactive problem solving strategies, we access the situation ahead of time and trouble shoot before an issue arises. We take into account that there are multiple ways to solve any given problem.

Reactive problem solving strategies occur as a response to a situation. Typically, it focuses on quick fixes to avoid further reactive responses or issues in the immediate future. Often, reactive problem solving strategies spring forth from a narrow focus, lack of awareness or not listening.

Problem Solving Strategies

When approaching a problem, follow these 6 problem solving strategies to identifying the problem and best course of action.

1. Identify and define the problem. It is important to identify if the problem is real or perceived, if it’s significant, and if it’s an ongoing problem or not.
2. Learn more about the problem. This is the: Who, What, When, Why and How? Gather only the facts about what happened or what caused the problem.
3. Generate solutions. Focus on what you can do. Focus on what needs to be addressed, the best way to resolve the issue and any alternatives.
4. Choose the best course of action, decide how the issue will be resolved.
5. Implement the solution.
6. Assess and follow up if needed. Did the course of action you chose resolve the problem? If not, make necessary changes and keep moving forward.

As we practice proactive problem solving strategies, these actions will become second nature. Make a mental note of how you feel before, during and after implementing the problem solving strategies. In the comments, let us know how these problem solving strategies have helped you.

Homemade Pho Recipe

With this homemade Pho recipe you can enjoy a Vietnamese favorite in the comfort of your own home.  Pho is a delicious, quick and easy meal to prepare. Our homemade Pho recipe will fill you up.

Homemade Pho Recipe

What You’ll Need:
1 tablespoon coconut oil
2 medium yellow onions, halved and thinly sliced (divided)
8 cups veggie broth
1 piece (3 1/2 inches) fresh ginger root, peeled, thinly sliced
4 whole cloves
5 star anise
1 piece (3 inches) cinnamon stick
1 cup water
2 tablespoons fish sauce
1 package (7 ounces) dried rice sticks (often called banh pho)

Pick your Pho style:
Mixed veggies of your choice or
1 pound sirloin steak, cut across grain into thin slices

Optional Garnishes:
Sliced green onions
Fresh Thai basil leaves
Sliced jalapeno peppers
Bean sprouts
Lime wedges

Homemade Pho Recipe

What You’ll Do:
In a 3-quart saucepan, heat oil over medium-high heat. Add one of the sliced onions and cook 7 to 8 minutes until onions are softened and browned, stirring frequently. Add broth, ginger, cloves, star anise and cinnamon stick to pan. Bring to a boil; reduce heat and simmer, covered, for 30 minutes to concentrate flavors. Strain broth through a fine mesh strainer into a 4-quart Dutch oven; discard solids.

Add water, fish sauce and remaining sliced onion. Bring to a boil; reduce heat and simmer, uncovered, for 20 minutes. Add sliced steak or mixed veggies; simmer, uncovered, 5 to 6 minutes or until the beef is no longer pink and the veggies are tender.

Meanwhile, cook and drain noodles as directed on package. Rinse with cold water; drain. Divide noodles among serving bowls; ladle soup mixture over noodles. Top with desired fresh garnishes and condiments. Enjoy!

How To Start A Vegetable Garden

Growing up with a backyard garden and frequenting farmers markets on a weekly basis was one of the best things my parents ever did for me. They taught me a useful skill when they showed me how to start a vegetable garden. From a young age I knew where my food was coming from, how to cultivate the land and a great deal of patience. Not all of us have a green thumb; however, starting your own garden may be easier than you think.

It is important to know that in 1946, over 50% of the produce consumed in America was from our own backyards. Today, more and more of our food is shipped to our grocery stores from thousands of miles away. The worst part is that in order for the food not to spoil, it must be picked before it is ripe. A tomato that is picked before it is ripe is missing 400 micronutrients as compared to a vine reopened tomato. This is one reason we are the most over fed and undernourished country in the world. Today, our food is lacking essential nutrition. Learning how to start a vegetable garden could dramatically impact the health of your family and the nation.

How To Start A Vegetable Garden

Start small. Even if you live in an apartment, you can grow some of your own food. When looking at how to start a vegetable garden, begin by planting a variety of herbs in a windowsill or grow a tomato plant in a planter on your deck. I guarantee that you will be able to tell the difference in the flavor of food you grow versus the items you buy in the store. If organic or heirloom seeds are used along with organic practices, you will be consuming the freshest, most nutrient dense and chemical free foods. Plus, growing your own food will dramatically reduce your grocery bill each month.

A key to success in learning how to start a vegetable garden is watering the plants properly. When planting your garden if the soil can be rolled into a ball, the soil is to moist for planting. If the dirt crumbles through your fingers it is ready for planting. When planting seeds bury them only as deep as their diameter. When you water your plants, the water should not pool on top of the soil. A good rule of thumb is to water for two seconds and then assess if more water is needed. Containers dry out faster than plants in the ground. Make sure there are holes in the bottom of the container you are using so that if you happen to over water the soil can naturally drain. Be sure to water daily in the summer time. The soil should be moist to the touch but not muddy.

Another option to explore is the mini-farm grow boxes Mike Adams of Natural News invented. The Health Ranger has designed a small portable box that makes it easy for the gardening novice to start producing food in their home. The best part is that he shows us how to inexpensively make the mini-farm grow boxes ourselves. These food boxes do not require electricity and many of the items used to make the grow boxes can be found around your house. These food boxes take the guess work out of watering your plants, it comes with a nutrition guide and nutrient packets to produce highly nutritious foods for your family. For more information on these mini-grow boxes, visit FoodRising.org

If you are planting a garden outside the Farmers Almanac has a great resource that outlines the best planting dates for seeds. You can find that resource here.  It’s time to start putting these tips of how to start a vegetable garden to use. As your veggies begin to sprout and you prepare wonderful homemade meals with the family, be sure to share your stories and photographs with us!

Here is a picture of me and my mom getting ready to plant our garden.

how to start a vegetable garden

Eating Healthy On a Budget

Eating healthy on a budget can at times seem daunting.  We may have the idea that it is easy and cheap to eat on the go at fast food restaurants.  It’s not.  It is less expensive to invest in healthy, nutritious food. Chemical laden foods found in fast food restaurants and the highly refined food like substances that take up the entire midsection of the grocery store are poisonous to our bodies.  If we eat like crap, one day we will pay the price for such decisions; in the long run, this makes eating unhealthy more expensive.  We are here to help guide you to items that are both nutritious and wallet friendly.

One of the best things we can do to make sure we are eating healthy on a budget is to shop in the perimeter of the grocery store.  In the perimeter of the store, you will find all the produce, meats and dairy—the real food.  The center isles are typically filled with all the processed crap that is void of any real nutritional value.

Eating healthy on a budget means you will begin eating more home cooked meals.  When we prepare our food, we know exactly what is or is not going into our food.  Numbers from the U.S. Department of Labor’s Consumer Expenditure Survey shows that Americans spend about half of their food dollars away from home. Eat at home and you’ll save a bundle.

Eating Healthy On a Budget














Eating Healthy On a Budget

  1. Eat more vegetarian meals – Meat can be expensive.  There are many options to attaining protein daily that do not require you to eat meat.  Lentils, beans, quinoa, hemp and chia seeds are great sources of protein that leave you feeling full.  Eating more vegetarian meals lightens your bill.
  2. Stock up when there are sales – When organic products go on sale, be sure to stock up. When we buy items on sale, we instantly cut down on the grocery store bill.  Eating healthy on a budget means we look for and take advantage of the sales that happen weekly. Many items can be stored in the freezer for later use. Think frozen fruits and veggies as well as boxed items like quinoa and beans.
  3. Buy in bulk or direct from companies online – The cost per serving goes down when we buy in bulk.  When we buy directly from the company, we get the best deal as we cut out the middle man.
  4. Make bigger batches – Since we are buying in bulk, we can make a double batch of our favorite meal and store the extra as a freezer meal for later.  This always makes serving healthy food easy when we are crunched for time.  We do not have to stress about what is for dinner; simply pull out the freezer meal and reheat it.
  5. Start a small garden – A small garden can produce a large amount of food, saving us money and providing healthy food for our family.  If you do not have a yard for a garden, consider growing a tomato plant near a kitchen window or plant a herb garden that will flourish in the windowsill.
  6. Shop locally at farmers markets – Farmers markets have great prices on produce and you will get the freshest, local food available to you.  It is important to know where our food comes from. Farmers markets allow us the opportunity to talk to the people growing our food so we know exactly what we are getting.
  7. Don’t shop when you are hungry – When we are hungry and go shopping, we often buy items we otherwise would not choose.  Everything looks good so everything ends up in the cart, which can be costly.
  8. Recreate left overs – Instead of tossing out leftovers, recreate the food into another meal and reduce food waste.  If you make a big batch of quinoa and veggies as a side dish one evening, think about making stuffed peppers the next night using the quinoa and veggies.  If you have left over roasted chicken, make soup with the left overs.  There are endless ideas to making leftovers more exciting.

Eating healthy on a budget is an attainable goal with these 8 tips.  We would love for you to share your tips for eating healthy on a budget in the comments below.