Healthy Eating on a Budget: Eating from Home

Healthy Eating on a Budget: Eating from Home

This is very much a daily passion for me. As a Holistic Health Practitioner, I understand the importance of a healthy food relationship and one that doesn’t break the bank. We have a family of six plus a furry member that are whole foodies. Yes, our dog is a whole foodie. This is how we make the most of our budget and food relationships.

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Healthy Eating On a Budget

  1. Plan Ahead and List
    1. Helps keep focus and reduce impulse buys
  2. Use Apps: Many major stores have apps that offer these benefits:
    1. Make use of loyalty programs
    2. Watch sales
    3. Digital coupons
    4. Making lists and where to find them
  3. Go Whole Foods and Seasonal
  4. Watch for greatly reduced items or clearance for meals that can be prepared in the next day or so
  5. Develop a love affair with your locals
  6. Take advantage of pick ups to avoid impulse shopping
  7. Go vegetarian more
    1. meat costs more! whole fruit and veggies offer more for your budget.
Photo by Daria Shevtsova on Pexels.com

Find more health in your food relationships with kindness to your wallet.

J.Riley

Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Being holistic is easy- it all the senses and not just the physical part of your well being. These ten simple ideas can be tailored to your needs and preferences.

Ten Holistic Self Care Ideas

  • Cook a food healing meal with those warm fuzzies
    • Comfort foods on an occasion is a good thing! Invoke those warm memories and warm fuzzies
    • You ARE in a relationship with food. Give thanks!!
    • Eat outside to nourish body and mind
    • Herbs and spices are underestimated food healers. Spice it up!
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  • Nature and Cardio
    • Cardio increases circulation of oxygen and nutrients through the blood
    • Cardio stimulates the gut for better health
    • Nature feeds the soul and improves mental health
  • Virtual Coffee Date
    • Have a coffee or tea with conversations with a loved one or dear friend. Make it a group date!
  • Savor a piece of dark chocolate
    • The bitter taste and antioxidants in dark chocolate benefit all areas of
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  • Herbal teas
    • Peppermint helps with digestive issues
    • Elderberry is an immune booster (do not drink during a virus)
    • Orange or citrus teas are mood lifting
    • Chamomile and Lavender are calming
    • Dandelion cleanses the liver and improve immune system
    • All properly made herbal teas help with organ function
    • Add raw honey for antibiotic benefit
    • Cinnamon, ginger, and turmeric add incredible health benefits to teas
  • Gentle stretches
    • Gentle stretches like yoga or tai chi massage joints and facia surrounding your muscle. Try chair yoga or yin yoga.
  • Get smelly
    • Candles, incense, essential oils, and diffusers with specific scents trigger a chemical domino from nose to brain to the rest of your body.
    • Find pleasant scents or ones related to a memory
    • Chamomile and Lavender calm
    • Orange or citrus ease anxiety and uplift
  • Donate for the heart
    • Giving with joy and generously is energy that will return to you
    • Find a food bank
    • Donate Blood
    • Donate clothing
    • Give to disaster relief
Photo by Huy Phan on Pexels.com
  • Get creative
    • Color!
    • Craft kits and projects
    • Legos
    • Sewing or knitting
    • Play dough or clay
    • Read
    • Gardening
  • Wear bright and creative
    • Have theme days
    • Mix patterns
    • Light colors

JRiley

Holistic Health Practitioner

Healthy Eating From Canned Foods: Easy Lower Acid Pasta Sauce

Healthy Eating From Canned Foods: Easy Lower Acid Pasta Sauce

Fresh produce is generally best when cooking but not always. Some frozen foods, jarred or BPA free canned foods retain the fresh nutrients better than a “fresh” produce item that has travel long way to your produce section. Having a stocked freezer or pantry of fruits, veggies, and whole grains is a smart practice. This makes those crazy nights, tight budget times, and just need it simple- MUCH Easier.

Eat to Heal. From a Can.

Every heard that medicine is food? It’s true. Your diet feeds health or disease. For the most part. Being a holistic practitioner, I cannot ethically say food is every thing to your healthy. Your food relationship does play a major role in your health.

What health benefits do you get from this pasta sauce recipe?

  • Anti inflammatories from tomatoes, carrots, garlic, and herbs
  • Antioxidants such as lycopene
  • Rosemary is known to aid in mental function
  • Basil is known to help with digestive issues
  • Oregano is known to have antibacterial benefits
  • Nutrients with all recipe ingredients:
    • Vitamin C
    • Potassium
    • Folate
    • Vitamin K
    • Iron
    • Maganese
    • Vitamin A
    • Tryptophan
    • Calcium

What does this mean for your health?

You are literally eating your medicine that combats cancer, aging, and other degenerative diseases. These nutrients and anti-inflammatories benefit heart, gut, nervous system, immune system, and more. Much of the benefits are from the smallest ingredients. Herbs and garlic are small potent punches of medicine to your food relationship.

So where’s the food?

Download the recipe with both fresh version and completely canned food addition.

Done and next meal prep on deck!!!

Check in or subscribe for more holistic and practical health ideas. More canned and package food recipes/ideas coming!

JRiley

Holistic Health Practitioner

Food Donations: 10 Healthy Ideas

Food Donations: 10 Healthy Ideas

Food donations are needed at any point of the year. During times of crisis, natural disasters or COVID-19, food donations are imperative for many families survival. Certainly, sustenance is priority one, but health does not need to take a back seat. Health is even more important when we are in crisis. These items fulfill many dietary and health needs with minimal costs.

  • Canned Vegetables
  • Canned Beans
  • Bag or boxed plain rice
  • Plain whole grain pasta
  • Canned tomatoes
  • Dry Spices and herbs
  • Low sodium broth
  • Whole Grain Cereal
  • Oatmeal in packets or quick oats
  • Allergy friendly food options like dairy free, gluten free, egg free, soy free, etc.

With canned foods, aim for organic and/or BPA free. Added chemicals contribute to health issues. Many vegetables and broths are available low sodium or no salt. Our bodies need salt but often we take in too much. When possible please donate low sodium or no salt.

Caution with dry beans as extra prep is involved. Even in my cooking and daily life, I preferred canned beans (no BPA and no salt). They are just easier to cook with and require much less time.

Spices and herbs are small and mighty healing punches to our food relationship. Stick with basics without salt: garlic, onion, parsley, oregano, basil, pepper, ginger, and cinnamon.

Keep those with food allergies in mind when making donation purchases. Look for the GF symbol and read the ingredient labels. Warnings “containing” wheat, soy, eggs, dairy are NOT allergy friendly,

Give the blessing of healthy food

JRiley

Holistic Nutrition Practitioner

How to Eat Healthy with Canned Food

How to Eat Healthy with Canned Food

Holistic nutrition will beat it into your head, “Fresh is best. Fresh is best. Fresh is best.” They’re not wrong. But… they’re not right either. What if fresh produce isn’t an option or not in the budget? You CAN eat healthy with canned and frozen foods!! It’s more than spaghetti. This is the start of some quick meal ideas with recipes in the coming future.

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How to Eat Healthy with Packaged Foods.

  • Make sure any cans are BPA free whenever possible
  • Do not store canned foods in cans once opened
  • Aim for organic or non-gmo when possible
  • Get as close to the natural plant as possible. No added sauces or stuff, except spices.

Healthy Meal Ideas

  • Quick Stir Fry
    • 90 minute Jasmine rice or Brown rice packets with frozen stir fry vegetables
  • Quick Italian Sauce
    • Tomato sauce with cooked zucchini and mushrooms (fresh item alert!) over potato gnocchi or whole grain pasta
  • Simple Meat and Potatoes
    • Frozen sweet potato cooked with light butter added and cooked green beans in garlic and oregano. Can add fish or lean meat.
  • Sweet Potato Hash
    • Frozen sweet potatoes lightly fried in olive oil or baked with frozen (thaw first!) peppers and onions. Can add eggs or lean sausage.
  • Add frozen broccoli or lima beans cooked with any boxed pasta side.
  • Pizza Soup
    • Tomato soup with parmesan cheese and turkey pepperoni. Add frozen onions and peppers cooked, mushrooms, or ham.
  • Substitute meat for cooked mushrooms or cooked peas in any boxed meal.
  • Frozen broccoli and cauliflower cooked with alfredo sauce or pesto sauce.
  • Cooked portobellos (fresh food alert!) on a bun with sweet potato fries
Photo by Gustavo Fring on Pexels.com

Yes, fresh produce is better in many cases. However, it’s not impossible to eat healthy with with certain packaged foods. Stay tuned and subscribe for recipes canned, frozen, fresh, and all in between. As I cook during “stay at home” and not lose my mind, I will be posting meals during the weeks on my Facebook and Instagram.

J.Riley

Holistic Health Practitioner

At Home Workouts

At Home Workouts

Feeling the constraint? Take this and run with it. This a compiled list of apps and ideas for your convenience.

Exercise Apps for At Home

Exercise Lists for Home

Video Exercises for Home

Check out my YouTube video library lists. Yin yoga is my fav go to for gentle exercises especially sore. Fitness Blender has been a fav of mine for awhile. They keep it easy and equipment free if needed. There’s dance, high impact, low impact. Something for almost everyone.

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While I’m not associated with any of the companies or organizations, I’m a huge fan. We can maintain our health and get creative with it.

Just Me Hanging Out on My Yoga Trapeze! Best Investment I made for my physical health years ago.

Kids Edition of At Home Exercises Coming!

JRiley

Holistic Health Practitioner

What is Holistic Mental Health? Part Two

What is Holistic Mental Health? Part Two

So we’ve broken down the basics of holistic mental health then threw in some tools. What else is left? Tie up loose ends and a deep moment. Or two.

Holistic Mental Health is what you eat, do and think.

J Riley

Keep Your Mental Health Tools in Balance

Laughter and humor is a powerful tool. However, don’t let it become a complete distraction from dealing with what’s under the surface. Utilize your tools to process information and emotions.

Mental Health Processing Tools

  • Talk it out. With a trusted friend. Use those video apps!
  • Write it out. Journal. Get poetic.
  • Draw it out. Be literal or get abstract. Do what moves you.

Unclutter the Junk Drawer in Your Brain

We gotta dump it somewhere. The good, the bad, and the OMG. Probably thinking I’m going to suggest mediation? Yes and no. With ADHD, the ping pong balls in a steel cube creates challenges in meditation or an type of unclutter. Discover how to unclutter your brain.

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Get a Vision

You get what you focus on the most. It does not eliminate problems, worry, or anything else. Vision with focus gives your the power to attract and create what you truly want. Vision it physically with a fourth grade excitement of glue sticks, tape, pictures, collages, and more. Take what you can find and get started. When you create:

  • think specific
  • think about what you want to see
  • think about how it would look
  • think about quotes you can add
  • think about short mantras you can repeat to enhance the vision

Holistic mental health is the balance of processing the scary and problematic while utilizing the power of attraction as a solution. This all in grace as we work our way through each situation, moment, and thought.

Be graceful in your mental health.

J.Riley

Holistic Health Practitioner