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.

Photo by PhotoMIX Ltd. on Pexels.com

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

Image

No Salt Added- Herbs and Spices Basics

Healthy food and meals can loose their excitement.  Especially when you take away the fats, sugar, and salt.  Let’s just be real honest. Wait, I am to entice you to eat healthy. Hang with me. 

Decades ago salt was left by the way side as a  primary means to flavor food for me.   We are in deep with spices and herbs.  By this I mean I get way too excited when they go on sale and enjoy picking them out.  I am in deep.  I love the choices, options, and various ways to can make different flavor profiles.  I love that my food doesn’t taste bland and doesn’t cause me to bloat (salt does! bastard).  Even better, this is a friends with benefits relationship.  Most spices reduce inflammation which benefits your digestive system, joints, muscles, heart, and brain.  Brain and body love.  Certain herbs aid in memory and concentration, are rich in vitamins (some even have iron!), boost immune systems, and fight free radicals with antioxidants.  If you are not familiar with free radicals, those are the bullies who pick on your healthy cells which may lead to cancer and other diseases.   You are constantly surrounded by free radicals. Herbs are a great free radical bully buster.  Food love with benefits.

Herbs and Spices: The Basics to Your Food Relationship

There are some things you need to know. 

  • Some spices and herbs may not be safe if you have diabetes or high blood pressure.  Most help with that but a few may need to be run by your doctor.  This is noted with that particular spice and herb below.  Please practice spice safety. 
  • Herbs come in two forms: still looks like the plant (fresh) or confetti (dried).  Dried herbs store for longer periods of time and organic in a glass container is recommended. 
  • Spices can be whole or ground. 
  • Dried spices and herbs are more at home in a dry, cool place.  They don’t do well in direct sunlight.  Let them live their vampire existence in a dry cabinet away from heat.

Herbs & Spices

Now what?

Got you. These herbs and spices are great for staples to any recipe, but they are great additions to many food relationship encounters

holistic eating habits

JRiley

Image

Food Relationship: What You can Eat to Hydrate

It’s 3:00 PM in the afternoon and I look down at my water bottle. The day is almost done and I’ve only drank half the my minimal of what is needed to be hydrated. Unfortunately, coffee doesn’t count. Why on earth would I add hydration count to my endless daily check-list? From brain function, gut function, adrenal function- hydration is the everything in biological function.

How much water should you drink? National Academy of Science Engineering Medicine   gives guidelines on the minimal fluids you should take daily. According to the site, I need to take in around twelve eight ounces per day, water as a safety blanket it is!! Some conditions require more fluid intake such as activity and heat,  Center for Disease, Control, and Prevention outlines other reasons.  Know and watch your fluid intake.

What about what you drink?  There are drinks you need to limit or completely avoid.  Sugary drinks such as juices and sodas needs to be limited.  This goes for caffeine and alcohol too. It is thought that caffeine intake can cause dehydration, a quick run through studies on coffee. Mild coffee drinking is fine and not known to impact hydration ability.   Sugar and too much sodium are the top dehydrators you can drink.

What Should You Drink?

  • Water
  • Green Tea
  • Herbal Teas
  • Non synthetic dye or natural drink
  • Water with fruit and vegetables

Your food life is two fold on hydration.  Drinking is the primary way to obtain and maintain hydration. However, eating certain whole foods (not cooked or lightly cooked) contains significant portions of water in them.

What Can You Eat to Boost Hydration?

All of these contain at least 90% of water and tons of nutrition. Food relationship multitasking at its best.

  • Canteloupe
  • Strawberries
  • Watermelon
  • Lettuce
  • Cabbage
  • Celery
  • Spinach
  • Pickles
  • Yogurt
  • Apples
  • Grapes
  • Carrots
  • Pears
  • Pineapple

The Exceptions

Broccoli and squash contain more water when cooked.

sliced fruits on tray
Photo by Trang Doan on Pexels.com

Sports drinks are known to help with hydration and keeping hydration in short periods.  They should only be consumed when significant water loss is involved or recommended by doctor. The main reason are electrolytes.  In a simplistic term, electrolytes are salts in the form of minerals that help with hydration and cleanse your bodily systems.  The electrolytes you need are sodium, potassium, bicarbonate, chloride, calcium, phosphates.  You can eat these easily all the time.

Foods Rich in Electrolytes

  • White beans
  • Dairy- yogurt/ kefir particularly
  • Fish- especially salmon
  • Dark chocolate
  • Whole grains
  • Seeds
  • Nuts- especially almonds and walnuts
  • Dark greens- notably kale, broccoli, edamame, bok choy, spinach, chard
  • Tofu
  • Baked goods with baking soda
  • Fruids: Bananas, water melons,
  • Avocado
  • Sweet potato
  • Coconut water
  • Tomato
  • Egg plant

Each of these foods offer it’s unique contribution.  A rotation/combination of each offers the best impact in your food relationship. I am going to grab more of my lemon & lime water. Gotta catch up!

Namaste and be fluid

Juls

close up photography of eyeglasses on pineapple
Photo by Lisa Fotios on Pexels.com