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Eating Healthy Is Too Expensive /Debunked

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One of the most common reason people give for not eating healthy is that eating healthy is simply too expensive.

I am going to show you how with a little planning and by implementing new system of  healthier eating, you can actually save money.

According to the Bureau of Labor Statistics, in 2014, the average American household spent $2,787 on restaurant meals and takeout, compared to $3,971 on groceries. In 2015, the average amount spent on restaurants and takeout jumped $221 to $3,008. Grocery spending, by contrast, increased just $44 per household to $4,015. What this tells us is that dining at restaurants and ordering takeout aren’t just luxuries anymore. Rather, they’re becoming the norm.

From 2015 to 2016, for the first time in history, Americans spent more money at bars and restaurants ($54.857 billion) than they did on groceries ($52.503 billion).

Here, I will show you how you can eat green without spending extra green. In fact, I believe that you will be able to not only afford to eat healthier, but also be able to squeeze in your monthly supplements without going over budget.

With a little planning and discipline, you will feel great without breaking the bank.

Food markets are set up to make you spend more by toying with your 5 senses and initiating those impulse buys. Items are strategically place to lure you into their grips through appealing marketing.

The only way to insure that you will not fall victim to their schemes, is by having a well thought out plan as to what you are there for and by sticking to it.

Your meal plan for the week should include, quick breakfast items for in the morning, and sensible lunches, snacks, and dinners. This will save time, money, and extra inches on your waist line.

Remember that your and/or your family’s schedule is unique, and you will want to consider, prep time, possible food allergies, convenience, and personal favorites.

For instance, if there isn’t any time in the morning to cook breakfast, a quick fruit and protein shake in a to go cup, pre made hard-boiled egg, or a quality protein bar trumps a pop tart, donut, or drive thru breakfast sandwich any day of the week. Also, as convenient as they might be, school cafeteria’s unfortunately are not the place to find health. With budget cuts, government regulation, and simply the lack of quality ingredients, our school lunches are failing our children. In the higher grades, cafeterias are full of fast food restaurant options that are not only costly, but very unhealthy.

By using reusable containers and water bottles, you CAN afford to keep the whole family full, happy, and healthy.

KEY: Make healthy snacks and food options available, in sight, and easy to grab and go. Purchase smaller boxes when you are finding favorites so nothing goes to waste. Try to keep a variety and mix things up so no one gets bored.

Keep a decorative bowl or container filled with options of quality protein bars on the kitchen counter.

Pre wash, separate and cut fruit and vegies to encourage them to be eaten as snacks. Have small containers for dressings or vegies dips.

Buy containers of mixed greens to use for to go salads. Add a piece of protein (possibly from leftovers) or a can of tuna for a healthy lunch. Toss in a bag of mixed nuts and a fruit or vegie option for snacks throughout the day.

Keep a few protein bars with you and in bags if you get stuck in traffic or in route to eliminate the need for drive through stops.

ALWAYS pack water. The body’s need for water is often disguised and mistaken as hunger. Stay hydrated and never be caught without food.

KEY: Store items and options for packed lunches together to minimize hassle and confusion. Place bars and snacks intended for lunches in a separate bag or container for the upcoming week to insure you don’t run out.

This will save both time and money eliminating extra runs to the store during the week.

KEY: Purchase items from online and in retail discount stores or buy in bulk:

  • Amazon
  • Thrive Market
  • Vitacost
  • Walmart
  • Costco / Other Member Store

Follow this link for a Grocery Budget List. Omit or add items / edit purchase price from receipts / Items total amount will appear in total column when a unit number is present in quantity.

This is a great way to stay on budget and keep track of the best places and prices for foods. Especially those higher priced quality food items. There are so many options to purchase online with free shipping. For items that you frequently use, you can even save more by setting up auto shipments, and have them delivered right to your door without even thinking about them.

Systems and planning work! They add value to life, free up finances and time. Eating healthy doesn’t have to be expensive.

Bon Appetit

 

 

Kick @$$ Salad

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Power up, health warrior with this Kick@$$ salad. You don’t really need a recipe for this one, it is more a formula of incorporating specific types of food groups and making your own favorite meal. You can mix it up depending on your mood and the ingredients in your refrigerator. Mix and match your specific ingredients within the following formula. If you aren’t feeling creative at the moment fell free to use the options provided.

Power up and continue to conquer your day!

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Fresh, filling and packed with nutrients and healthy fats to power your day. It truly is a "Kick @$$ Salad"
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Course Main Dish
Cuisine Detox, Gut Health, Keto, Paleo, Salads
Keyword Brain Health, Keto, Paleo
Prep Time 10 minutes
Servings
Serving
Ingredients
  • 1 large handful Greens mixed greens lettuce) include as many different types as you have
  • 1 large handful Chopped protein of your choice you can incorporate a vegetarian protein option
  • 1 small handful Nuts or seeds avoid peanuts as they are a legume and can upset gut health; choose sprouted seeds as non sprouted can also upset gut health
  • 4 small handfuls Vegetables of your choice ie. carrots, onions, peppers, celery, cucumbers
  • 2 tablespoons Dressing see Keys2Eating dressings for delicious health conscious mixes for cuisine options ie. Asian, Fiesta, Italian, Indian and more
  • 1 dash Spices and seasonings of your choice see spices and seasoning blends for cuisine options ie. Asian, Fiesta, Italian, Indian and more
Course Main Dish
Cuisine Detox, Gut Health, Keto, Paleo, Salads
Keyword Brain Health, Keto, Paleo
Prep Time 10 minutes
Servings
Serving
Ingredients
  • 1 large handful Greens mixed greens lettuce) include as many different types as you have
  • 1 large handful Chopped protein of your choice you can incorporate a vegetarian protein option
  • 1 small handful Nuts or seeds avoid peanuts as they are a legume and can upset gut health; choose sprouted seeds as non sprouted can also upset gut health
  • 4 small handfuls Vegetables of your choice ie. carrots, onions, peppers, celery, cucumbers
  • 2 tablespoons Dressing see Keys2Eating dressings for delicious health conscious mixes for cuisine options ie. Asian, Fiesta, Italian, Indian and more
  • 1 dash Spices and seasonings of your choice see spices and seasoning blends for cuisine options ie. Asian, Fiesta, Italian, Indian and more
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Instructions
  1. Simply toss all of your ingredients into a large salad or mixing bowl, mix well and enjoy!
Recipe Notes

By following this formula you can confidently create a healthy salad each time knowing that you are getting all of your macros in, stimulating fat loss while preserving muscle mass. You will have sustained energy and be satiated while rising to the challenges and meeting the expectations of your day.

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Nut Butter

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Nut butters are full of healthy fats and proteins, as well as, incredibly satiating and filling. They are very helpful when trying to get in your fat servings or macros on a fat burning Keto or Modified – Keto meal plan and a teaspoon of a tasty nut butter can be a sure fix for a sweet tooth craving.

The fats and proteins in nut butters contribute in regulating both blood sugars and insulin levels, which are the first steps in weight loss and a successful weight management plan.

You can incorporate any variety of nuts you prefer, preferably avoiding the common peanut, due to the fact, it is actually considered a legume and can upset  digestive tracks. Many peanut butters contain mold in the mixtures which can contribute to candida or yeast growth and can disrupt good gut health.

Some more facts to consider when deciding between almond or peanut butter are that almonds contain nearly three times as much vitamin E, twice as much iron, and seven times more calcium than peanut butter. As an antioxidant, vitamin E helps stop the development of plaque in your arteries, which can narrow them and eventually cause a heart attack. Calcium supports the health of your bones, and iron is essential for your red blood cells.

Peanut butter isn’t necessarily lacking in vitamins and minerals. It has plenty of vitamin E, calcium, and iron, too. It just doesn’t have quite as much as almond butter. Both peanut butter and almond butter contain a healthy dose of potassium, biotin, magnesium, and zinc.

Feel free to experience with your nut butters adding seasonal spices and have some patience; it can take a couple of trys before you master your mixture, but once you do, both your taste buds and wallet will thank you.

Nutrition Facts
Nut Butter
Amount Per Serving (10g)
Calories 180 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 1g 5%
Polyunsaturated Fat 4g
Monounsaturated Fat 10g
Sodium 79mg 3%
Potassium 225mg 6%
Total Carbohydrates 6g 2%
Dietary Fiber 4g 16%
Sugars 1g
Protein 7g 14%
Vitamin C 0.02%
Calcium 8%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

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Course Side
Prep Time 5 minutes
Cook Time 20 minutes
Servings
2 tbsp
Ingredients
Course Side
Prep Time 5 minutes
Cook Time 20 minutes
Servings
2 tbsp
Ingredients
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Instructions
  1. If making raw almond butter, skip this step. Place almonds in a pan and lightly toast until they get a bit of color.
  2. Transfer toasted almonds into a food processor, Vitamix, or Ninja while they're still warm and process, taking a break every few minutes or so. After 8-12 minutes, a ball should begin to form Keep going until it is super smooth. (Some juicers, like Champion Juicers for instance, have nut butter adapters which makes the process effortless and saves time)
  3. Taste the almond butter and season to taste with a little salt. Feel free to add seasoning spices and sweeten with stevia. (Stevia liquid drops mix well, you can add a few drops while the butter is blending. Remember stevia is much sweeter than sugar and only requires a few drops)
  4. Transfer to an airtight container and refrigerate for up to 2 weeks. (You can recycle glass jars of previously purchased nut butters, remember to sanitize them prior to reuse.)
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Bone Broth

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Stay healthy and warm during the “cold” season with this common yet ancient  recipe.

Chicken soup is probably the most commonly made type of bone broth and is known for its curative properties. If you have ever been stuck in bed, miserable with a cold or the flu, you know the comfort and power of the golden broth. While it’s a folk remedy for the ages, researchers are beginning to discover just why and how chicken soup heals.

Chicken soup’s curative properties have been documented for several centuries.   In the 10th century, the Persian physician Avicenna referenced the healing powers of chicken soup.   Again, in the 12th century Egyptian Jewish physician Maimonides recommended chicken soup to aid in the recovery from respiratory illnesses drawing his sources from classical Greek text.

Chicken soup has with stood the test of time, medicinal changes and even the introduction of big pharmaceuticals as a healing food across the globe.

In different countries the generational influences and traditions leave their mark on the recipes.

North Americans serve the soup with vegetables and soft noodles (not the best option).   The French serve it flavored with garlic (powerful antioxidant) and fresh herbs.   Germans enjoy chicken soup served with dumplings or spätzle.  Chinese chicken-based soups are often served with ginger (a key ingredient aiding digestion and can help with nausea), scallions and anise.

Recently, chicken soup’s long term success in improving symptoms of respiratory illness has been studied in scientific circles.   Researchers at the University of Nebraska Medical Center have studied chicken soup’s ability to reduce the symptoms of the common cold and other respiratory tract infections.   Their research indicates that homemade, old-fashioned chicken soup, due to its highly anti-inflammatory properties has a powerful impact in managing the symptoms of upper respiratory tract infections like colds.  Unsurprisingly, the study’s results show that commercially produced chicken soups, like those found in a can, varied wildly in their effects, and did not offer the same results.

It is full of easy-to-assimilate minerals, amino acids and beneficial ingredients like glucosamine chondroitin.  Its gelatin helps to heal the gut, which is why it plays such an integral role in the GAPS diet, healing leaky gut, and IBS.  All this on top of providing powerful nutrients particularly effective in combating colds and flus.

  • The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion
  • Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage
  • Amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects
  • Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
  • Bone broth can be made from any type of bones you like – chicken, beef, pork, or even fish – but seek bones from organically raised, pastured, or grass-fed animals

The following recipe follows the traditional medicinal preparations discussed in the studies above and hold the most anti-inflammatory and immune building properties.

By preparing this chicken stock and bone broth recipe at home and making it a regular part of your diet, you and your family will reap greater benefits than incorporating the store bought options.

While the recipe calls for lengthy simmering (about 24-72 hours), the actual preparation time is very short, making this a meal that even those who are time-crunched can prepare.  If you’re fighting off a cold or the flu, homemade bone broth is excellent for speeding healing and recuperation from illness.  Remember that this is far beyond just broth or “stock”, it is a powerful food that is easily digestible, helps heal the lining of your gut, and contains valuable nutrients that promote healing throughout your body, keeping you both warm and healthy during the “cold” season.

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Course Side
Cuisine Detox, Gut Health, Soups
Prep Time 20 min
Cook Time 24-48 hrs
Passive Time 24-48 hrs
Servings
Servings
Ingredients
Course Side
Cuisine Detox, Gut Health, Soups
Prep Time 20 min
Cook Time 24-48 hrs
Passive Time 24-48 hrs
Servings
Servings
Ingredients
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Instructions
  1. Place one whole chicken or the frame of a roasted chicken into your slow cooker (or any meat bones of choice) add in apple cider vinegar and water to help leach out the healing vitamins, minerals, and amino acids. Let sit for 1 hour in fridge.
  2. Combine minced garlic, bay leaves, black pepper, Pink Himalayan Salt, and any vegetable scraps you have on hand. Cover with filtered water and cook on low for up to one week.
  3. After twenty-four hours, you may begin using the broth. As you need broth or stock, simply dip a ladle or measuring cup into the slow cooker to remove the amount of stock you need. Pour it through a fine-mesh sieve or a reusable coffee filter which will help to clarify the broth. Replace the broth you remove from the slow cooker with an equivalent amount of filtered water. Feel free to add more garlic and seasoning throughout the week. If you’re using a whole, fresh chicken, you may also remove chicken meat from the slow cooker as desired for thicker soup, add in a main dish or cool and top on salads.
  4. At the end of the week, strain off any remaining broth and discard or compost the bones. The bones from your chicken should crumble when pressed between your thumb and forefinger. Their softness is an indication that much of the nourishment from the bones – minerals, amino acids – have leached from the bones and into the broth you’ve enjoyed all week long. Simply wash the insert of your slow cooker and start again.
  5. If you would rather store the broth after it cooks for the 24-48 hours (do not remove from heat until the bones are soft and dissolving when pinched) You can freeze in ice cube trays or freezer bags for up to 30 days, or store in refrigerator and use within 3 days. Thaw in hot water and on low heat, do not microwave.
Recipe Notes

While the recipe calls for lengthy simmering (about 24-72 hours), the actual preparation time is very short, making this a meal that even those who are time-crunched can prepare.

If you're fighting off a cold or the flu, homemade bone broth is excellent for speeding healing and recuperation from illness.

Remember that this is far beyond just broth or "stock", it is a powerful food that is easily digestible, helps heal the lining of your gut, and contains valuable nutrients that promote healing throughout your body, keeping you both warm and healthy during the "cold" season.

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Keto Cobb Salad

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The verdict is not in regarding the creator of the Cobb Salad. Various stories exist recounting how the salad was invented.

One says that it came about in the 1930s at the Hollywood Brown Derby restaurant, where it became a signature dish. It is named for the restaurant’s owner, Robert Howard Cobb. Stories vary whether the salad was invented by Cobb or by his chef, Paul J. Posti. The legend is that Cobb had not eaten until near midnight, and so he mixed together leftovers he found in the kitchen, along with some bacon cooked by the line cook, and tossed it with their signature dressing.

This salad is so satiating that it definitely fits the story line. You will feel satisfied and remain in fat burning brain powered mode and avoid that afternoon sluggish feeling. This is a great comfort filling food that can be eaten for either lunch or dinner.

Add a twist and variations by incorporating different types of protein with seasoning options. You can add Curry, Turmeric, or a Mesquite seasoning to jazz it up a bit. However you decide to do it, you won’t be disappointed!

 

Nutrition Facts
Keto Salad
Amount Per Serving
Calories 427 Calories from Fat 279
% Daily Value*
Total Fat 31g 48%
Saturated Fat 10g 50%
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Cholesterol 113mg 38%
Sodium 566mg 24%
Potassium 280mg 8%
Total Carbohydrates 0.4g 0%
Sugars 0.1g
Protein 36g 72%
Vitamin A 8%
Calcium 21%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.

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Course Main Dish
Prep Time 10 minutes
Servings
person
Ingredients
Course Main Dish
Prep Time 10 minutes
Servings
person
Ingredients
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Recipe Notes

Now those are just the basics and everything can be either modified or substituted. For Vegan or Vegetarian options just sub out those unwanted items with nuts, tofu or other options of low carb, high healthy fats and proteins. For dressing options, oil and vinegar are for the most part the healthiest option. Stick to the Braggs apple cider vinegar for all of those great health benefits. For the oil portion you can switch off between 3 choices. Olive oil, avocado oil, and MCT oil. The first 2 taste very similar and offer a pleasant, savory taste to the salad. MCT oil is the most nutritious, but is mostly void of any flavor.

As far as dressings off the shelf go you’ve also got a fair amount of options there. Caesar, blue cheese and ranch are very low carb most the time. As always, check the label! Companies will add sugar into everything, so you never know. Most of the dressings marketed as low calorie will be almost exclusively carbs, so try to stay away from those.

 

 

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