Tag: healthy moms

Top 10 Tips for Clean Eating on a Budget

Clean Eating is a topic that I commonly discuss with my clients.  One of the most common concerns that I hear is that it’s too expensive.  People automatically assume that it’s a lifestyle that is unattainable unless you make a lot of money.  It’s this reason and more that I want to share my Top 10 Tips for Clean Eating on a Budget.

I remember when I started making a lifestyle change and noticed a difference in prices when I shopped the aisles.  I was in my early 20’s, in college, with a college sized wallet and living in a small apartment off campus.  I was over the cafeteria food, wanted to live a healthier lifestyle and set out to make a change.

With time and experience, I discovered many tips that were a game changer.  Not just with the foods that I was buying but with the amount of money I was spending.

After attending school at the Institute for Integrative Nutrition, I started experimenting with new things.  I got out in the community and started learning more about my food.  In addition, I was saving money and eating healthier.

Not only do I want to share these tips but I also encourage you to try new things. 

 

Top 10 Tips for Clean Eating on a Budget

1.  Stock Up on In-Season Produce

I am a huge fan of seasonal foods and shopping local.  Whether you’re picking up local produce at the farmer’s market or your local grocery store, I recommend loading up on produce that’s in season.  Shopping for foods that are in season not only provide a larger availability but they also come with many savings.  You can usually find specials and deals when shopping in season.  Not to mention, seasonal eating is great for your body and health.  If you’re unfamiliar with a certain item, ask questions and try a new recipe.  This past summer, I began canning and freezing more.  Not only did I have a bounty of fresh veggies at a great value, but I had a variety of soups, sauces and salsas to enjoy.

A lot of variety of foods can freeze easily.  If you love berries, peaches and melon, buy them in season and freeze them for the moths to come.  I love peppers and use them in a variety of dishes.  I buy them from a local farmer for 3 peppers for $1.  I take bags and load up at her stand or farm.  They cut and core well for freezing.  They are perfect for stir fry dishes, sauces and stuffed peppers.  It’s a huge deal compared to $3 for one organic pepper in the fall and winter.  A lot of green beans and leafy veggies can be steamed and frozen for later use.

2.  Buy in Bulk

I’ve become a huge bulk shopper because I find a huge savings.  Bulk shopping is perfect for items like rice, beans (better than the can), seeds, nuts, quinoa, oils and other condiments.  I buy my meat in bulk too.  If you find a good deal and have room in your freezer, I recommend freezing meats.  Local grocery stores often have sales on bulk meats.  I like to buy a couple of turkeys from a local farmer around Thanksgiving and freeze the ones I am not using.  I use the entire turkey from the meat to the bones for broth.  You can find a lot of farms that sell beef, chicken and other meats too.

Bulk food stores like Costco have been adding a lot of organic options at a bulk price.  They have tons of healthy goodies for you to buy and prep or freeze.  This is a great alternative for off season shopping or anytime of the year.

3.  Get to Know Your Farmer

I know this ties in with seasonal eating, but there are some other tips that I want to share when shopping local.  Building a relationship with your farmer comes with many benefits.  Not only are they great to talk to and exchange recipe ideas, but you can have a better understanding of the farming process and products used to preserve the food.  A lot of farmers have a surplus of food at the end of the day, week or harvest.  I discovered this when I was volunteering for a local food bank and we would have shopping carts of produce rolling in to give to the community.  Not only do a lot of farmers donate food, but they offer great deals as well.

When shopping at the local farmer’s market, you will find discounted items and better deals towards closing time.  The variety of options to choose from may be less, but farmer’s often offer discounts so they don’t have to pack up and take back a lot of leftover food.  Shopping at CSA’s and sharing produce with friends and family is another great way to save.

4.  Grow Your Own Garden

If you have the land and ability, growing your own food is a great way to save and have control of your growing practices.  It’s usually so much food that you may end up giving some away or start canning and freezing.  You can have exchanges as well.  Maybe you have a garden and your neighbor has chickens.  You can trade produce for eggs.  Not only is having a garden a cost saver but it’s fun and healthy as well.

5.  Learn About Labels

When I first started eating clean, I thought “natural” meant just that.  I thought it was just as beneficial as organic and “labeled” it safe.  Since attending Nutrition School, I’ve learned that just about anything can be called natural.  It’s commonly used by companies to market food as healthy.  The same foods that often come with a higher price tag.  Learning about fat free, low fat, natural and other terms which are often thought of as healthy is a great way to have more control over your food and budget.

Since learning about labels, I’ve also started making a lot of my own condiments and seasonings.  Check out the back label of taco seasoning, sauces and many salad dressings.  Often, it’s hard to pronounce the ingredients or know what they are.  A lot of dressings, seasonings and sauces can be made from simple staples that you have in your kitchen.  Staples that can be stretched a great deal.

6.  Shop Sales

Spending a little extra time shopping around for deals and clipping coupons can go a long way.  Especially for items that freeze well, keep in the pantry and can be stretched in recipes.  There are many online websites and apps that help you stretch your dollar.  I’ve even seen coupon parties where a group of ladies get together and swap coupons for items they won’t buy but others would enjoy.  Getting creative with sales and coupons can make your green go a long way.

7.  Preparation is Key

When it comes to grocery shopping, preparation can save time, stress and money.  Taking a little extra time to plan-out your meals for the week will help relieve stress about what you’re cooking and will also help narrow your grocery list.  This will keep from over-purchasing and grabbing things that may go to waste.

Food prep can help with cost and time as well.  Once you know what meals you are making, you can sort through your staples to see what you need to buy.  Once you shop, prep some ingredients for the week to have ready to cook or snack on.  Cook some meals ahead of time and freeze them for later use.  Food prep parties and freezer crock pot parties have become a hit because of the benefits they offer.

8.  Enjoy Leftovers

Unless I have food prepped for certain meals, I usually make enough dinner dishes to enjoy for lunch the next day.  Not only does it save time that I would spend making another meal, but it saves food that could be wasted.  Leftovers (depending on the ingredients) usually keep for several days.  A good variety of them can freeze as well.  I encourage cooking dishes in larger batches to enjoy for future meals.

9.  Keep Your Fridge and Pantry Organized

When you can see what’s in your kitchen, you are less likely to waste food and buy more than you need.  This especially pertains to fresh ingredients that can perish quicker.  In addition, having a clean and organized kitchen may help with better food choices.

10.  Organic Foods

Personally, I choose to eat organic over non-organic foods.  Especially when it comes to meat and certain produce items.  If you’re discovering that eating all organic is not in your budget, I welcome you to check out the Dirty Dozen and Clean Fifteen Lists.  These lists show which items are more contaminated over others.  Again, it’s your decision but if you’re wanting to remove chemicals and toxins from your food and body, check out the list and see what’s more important to buy organic.

Click here for the current list from EWG:  Dirty Dozen and Clean Fifteen

 

I hope you’ve found some value from this list of tips.  They have been a game changer in my life and I hope they provide great benefit to yours.  If you’re looking for some more tips or have questions about anything I’ve shared, I welcome you to message me.
Do you have some tips of your own that I did not mention?  Please share below. ?

 

XOXO,

Kim

The Power of Self Care

How many times have you said that you’re too busy to incorporate self care?  There isn’t enough time in the day, the kids and your husband need to come first, the dishes are piling up and the laundry needs to be folded.  Do you mention any of these common reasons?  Maybe you have a laundry list of your own.

What is self care?  There are many definitions and everyone has a list that works uniquely for them.  I think of self care as any activity that nurtures and refuels us on a deeper level.  To me, self care can be reading a book, taking a walk in nature, oil pulling, a gentle touch, a meaningful conversation, a relaxing bath, massage or a facial, meditation or working out, drawing or writing, a long walk on the beach, sex, rocking on the front porch while listening to the birds or skin brushing before a hot shower.  There are so many types of self care, but you have to define what works for you.

When life gets busy, one of the first things to go is personal care.  Even with a busy schedule, it’s imperative to include it in your day.  Every…single…day!  Yes, we can all think of a million things to do before we take care of ourselves, but not including self care can come with a price.  Let’s look at these two scenarios.

Scenario Number One:  You wake up in the morning hitting your alarm several times.  Waking exhausted and dreading your day, you race around your house to get ready.  You speed through a shower and throw on an outfit that you don’t feel great wearing.  “What’s that?  You don’t have time to look through your closet.”  You skip breakfast because you don’t have time or grab a sugar filled, processed “meal.”  As you rush into your car, you hit traffic and lose your shit.  Now you’re running late to your meeting and start work on a bad foot.  The entire work day is filled with stress, negativity and exhaustion.  You grab sugary sweets and coffee for “energy.”  Now it’s time to hit traffic and head home.  You’re in a bad mood, so you bicker with your husband. Dinner time leads to an argument and you both go to bed angry.

Scenario Number Two:  After a long day, you decide a cup of tea, nice book and early bed time is a great way to end the night.  Even if you didn’t get everything done, you know tomorrow is a new day and you need some rest.  You wake up rested, refreshed and more calm.  You take a little extra time in the shower and throw on that gorgeous outfit that you picked out last night. The one that makes you feel like you’re going to conquer the day.  You enjoy a healthy breakfast and some quality time with your family.  While driving to work, you slow down and take a few breaths to relax and prepare for work.  While at work, you enjoy some meaningful conversations with your co-workers, enjoy a healthy lunch with a colleague and head home feeling more positive and energized.  Once home, you enjoy a family meal while discussing everyone’s day.  Time to get the kids bathed and tucked in before some quality time with your husband.

Which of those scenarios would you choose?  

You are probably sitting there thinking, “I wish it was that simple and easy!”  Yes, life can be chaotic and stressful, but when you’re running with a full energy tank, you will serve on a higher level.  At the same time, your personal care has a ripple effect and the lack there of can serve you negatively.   It’s an important part of your day and one that should be practiced regularly.  Even if you can only allow 10 or 15 minutes.

It’s not something that should be perfected.  It will ebb and flow, but take the time to incorporate it every day.  As you find what works for you and consistently include it in your routine, it will eventually become as common as brushing your teeth.

If necessary, schedule it into your calendar.  Make it a priority when your schedule allows.  Some people find it helpful to have an accountability partner.  You can check in with one another once a week and see how things are going.  Who do you have on your support team who can help you stay consistent?  Do you have another “mom friend” who is also feeling like she puts herself last? Maybe you can ask your husband to help keep you accountable.  Whether it’s your friend, coach, psychologist, spouse or family member, choose to be accountable to someone if you feel like you need the support.  Even when things are busy and chaotic, it’s important to include some form of self care EVERY DAY.

 

Top 10 Tips for Including Self Care

  1.  Make time for healthy meals and avoid a bunch of sugary snacks and caffeine.
  2. Allow some extra time in your day or first thing in the morning.
  3. Take ownership of your needs and communicate them to your family.
  4. If necessary, schedule it into your calendar.
  5. Have patience while you’re discovering what works for you.
  6. Lose the “business!”  It’s a priority like anything else.
  7. Remove environmental and chaotic distractions (car, home and lifestyle).
  8. Keep a list of 5 things you consider personal care.  Keep it handy and refer to it often.
  9. If you think it will help, find an accountability partner.
  10. Single pointed focus- One thing at a time.  For example, don’t be on your phone while you’re relaxing in a bath.

Self care is one of the highest leverage things you can do to perform every day and stay happy and calm.  Are you including Self Care into your day now?  Where can you make some changes?  Remember, you’re not being selfish.  Everyone around you will benefit when you make these simple changes.

I would love to hear your questions or ideas.  If you’re struggling to include self care or don’t know where to start, feel free to message me.  It’s a huge equation in your overall health and wellness.

XOXO~

Kim