A Healthier Year

I recently talked about two of my new year goals, Organize and Getting Back to Eating Healthy. If I’m more organized in the way I do things and store things, it will make eating healthy that much easier. So I’m organizing what bit of space I have in my ‘kitchen’. (Remember, I rent a room.) A few of the things I want to do this year:

1. Bring in a drawer/cupboard unit, three high. This will take up only about the same space lengthwise and depth-wise as the old two-tier shelf that I’m using, will provide two long drawers for plates, bowls, utensils, etc., and two cupboards for the slow cookers, personal blender, and hand mixer. The toaster oven will still fit on top, and I’ll gain overall space for these items. ADDED BONUS: Everything will be hidden from view, making the area look better.
2. Bring in a cabinet for food storage. I wanted to have the pantry in the closet, but it isn’t really going to work for me. I need the closet for storage, at least for a while. After I’m done going through and organizing the rest of the things I need to bring to my room, I’ll maybe be able to make the closet pantry work. This cabinet can not be very deep, because of where it needs to stand, but it should work just fine.
3. Buy a new dorm size fridge; one that has the freezer door separate from the refrigerator door. The freezer in the existing ancient dorm fridge does not work well, and is too small. With a new, slightly bigger freezer, I’ll be able to do more, batch cooking of healthy foods (in small increments), freeze smoothie packs, and/or buy meats and other things on sale and freeze for later. It’s not as much space as I’d like, but will work better for me than the current one.

Eating healthy is so important, and I’m trying to learn the most frugal ways to pull this off to share with you. I feel so much better and have far more energy when I’m eating healthy. It’s well worth a little extra expense; I just can’t go overboard with those expenses.

I was recently inspired by Leesa mattress to share my tips on being healthy in this new year. I’ve never used one of their mattresses, but they do look comfortable. They are challenging everyone to maintain an active, healthy lifestyle outside the gym and kitchen this year. I thought about it and decided I’d love to do that for you.

There is more to being healthy than preparing and eating healthy foods.

Nutrition is only part of being healthy. I want myself and my readers to be healthy in a more well-rounded way, so I thought this article and graphic would be great for the blog. Are you a morning person?

I’m extending my healthy behaviors to encompass all the parts of my life.

(Keep in mind that I work mainly evenings, and one double per week starting early morning and ending late night. These routines are done on the evenings/mornings/days I’m actually at home and not at work. All we can do is our best.)

Evening Routine:

• I’ll be making a short to-do-list for the following day, so I can make sure I’m getting the most important things done. (This will be new for me.)
• I’ll be having a Mini At-Home Spa Moment. (While I’ve done this on occasion, I’ll be making it a habit this year.)
• I already enjoy a cup of chamomile tea while relaxing with a movie or a book in the evening.
• Go to bed when I’m tired. If I try to go to bed any earlier, my mind goes into overdrive and I’m up most of the night thinking. Am I the only one?

Morning Routine:

• I wake up naturally; and this has helped a great deal with how I feel throughout the day.
• I make sure to drink a glass of room temperature, filtered water, with a squeeze of real lemon.
• I do a routine of yoga, meditation, and stretching.
• I journal, then flip through a magazine or do a little reading.
• I will also be concentrating on the spiritual aspect of my life. (This will be new for me.)

Daily:

• I practice the art of positive thinking.
• I’m also learning how not to be so hard on myself. (This will be new for me.)

Throughout the Week:

• I walk. At least three times a week this time of year, but almost daily during good weather.
• Right now I’m doing a plank/squat/hand weight challenge. I’ll maybe find another challenge when I’m done with this one.

Throughout the Year:

• I’m trying really hard to allow myself to take breaks. A few minutes here, a day there. A weekend once in a while. A personal retreat does wonders, and it is so important to get out and do things. I call these mental health days.
• I try to get at least two partial vacations in a year. I visit my daughters, one per vacation. My favorite times are with my daughters and my grandson. As a matter-of-fact, I’ll be visiting with Skye in Fort Kent next month. I’m taking six days off from work. In a row. I am so proud of myself!

As you can see, I’m incorporating a lot of healthy habits into my routine, and keeping many old ones. Nutritional, physical, and mental health are all so important, and they work together to keep a person healthy and motivated.

What healthy routines do you have?

Shannon

Getting Enough Vegetables Affordably

Vegetables are one of the most important meal and snack components to consume, providing your body with necessary vitamins, protein, minerals, and other nutrients that aid in keeping a body healthy. We should be eating mostly vegetables at each meal, being sure to mix it up for full benefit.

It can be expensive to eat so many vegetables, though, so we tend to go the way of eating cheaper, more processed, less healthy foods. We shouldn’t do this, if we really want to be healthy. Use the money you would have used for processed foods to buy more vegetables.

Even I sometimes, when money is truly tight, find myself eating the non healthy foods. However, I’m trying to prevent it as much as possible.

How?

By thinking ahead, and shopping well.

These tactics do not work 100% of the time, but I do try.

What are some steps to take to be sure we are able to get as many vegetables into our diet as possible?

1. Always know what you already have on hand.
2. Use store coupons to buy vegetables.
3. Go online to the food companies you generally buy from to see if you can sign up for coupons, such as Marketside.
4. When something is on sale, buy extras.
5. Frozen and canned foods are fine if they are truly good deals, just be sure to choose versions where the manufacturer does not use BPA in the lining. These will come in handy when you don’t have fresh vegetables.
6. Shop the discount racks and freeze stuff.
7. When you can’t use the fresh vegetables, and you don’t want them to go bad, create freezer mix-ups. These are easy to make.
8. Buy the vegetables that are the most affordable that week. Choose at least five varieties, and buy enough to last until your next shopping trip.
9. Take advantage of roadside stands during the harvest season. Often, you can get the vegetables at an incredibly low rate. If you buy a lot, they may even knock off a dollar or two.
10. Shop Farmer’s Markets toward the end of the day, when sellers are more likely to sell for less.
11. Know how much a serving really is for each member of your family.
12. Remember that if you’re eating non processed foods, mainly meats and vegetables, your body will regulate itself after a while and you may not need as big servings as you used to. This happened for me after about three weeks in on the Whole30 program, and is also the case when I’m eating Paleo. This helps me to save money in the long run.
13. Be sure you’re getting in at least one or two greens each week. Buy a big bag of spinach and some cabbage or Romaine lettuce.

When I am eating mostly vegetables, meat, and a fruit a day, I notice big differences. My weight goes down, my skin is clear and looks amazing, my asthma does not bother me at all, and I sleep very well, among other things. I love feeling that good, so I strive to do my best to eat healthy.

How do you do things so you can afford to consume more vegetables?

Shannon

Don’t Like Vegetables?

Vegetables are such an important part of a healthy diet. They are essential and provide the body with, among other things, vitamins and provitamins, minerals, protein, and healthy carbohydrates.

I used to think I only liked a few: Corn, peas, white potatoes. Raw carrots, celery, and cauliflower. For the most part, that was what I ate for vegetables. Let’s face it, not all of it was truly even healthy.

Truth?

I just don’t like a lot of things cooked.

Yup. I prefer most of my vegetables raw. I kept trying all these cooked vegetables, and was not impressed. Cooking changes the taste too much for me. It took me years to realize that I just prefer to consume a lot of things without them being cooked.

For instance?

Carrots, broccoli, pickled beets.

There are others.

How did I find this out?

In an effort to eat healthier, I decided I must start trying new foods. This took place about five or six years back and, each year, I try a few new things. It’s not always easy, but it’s working well for me.

I have learned:

• I do not like many things cooked, but will eat them raw.
• If you mix half white potato and half sweet potato you will get used to the latter two more easily. Then start using 1/3 white to 2/3 sweet. Eventually, that sweet potato will taste fine on its own. I do eat them cooked, and will also eat white potatoes raw. I do not, however, indulge in white potatoes all that often any more. Mainly when I’m very strapped for cash.
• I don’t liked cooked carrots, unless I make a mash of them with white or sweet potato, or squash. The tactic above has not brought me any closer to liking cooked carrots on their own.
• Raw baby spinach tastes wonderful. I despise canned spinach, and have not tried fresh cooked (yet).
• I love tomatoes, cooked or raw, but they do not love me. Sadly, I can only consume a little each week, or I end up with horrible heartburn. Cooked, they mess with my stomach.
• Raw peas and green beans in pods are delicious!
• I like salad mixes. The kind that include chard and kale, even. If I don’t care for a green or two, I know I can add it to a healthy smoothie to derive nutritional value from it. Interestingly enough, if I don’t pack in too much, I will not notice the greens in a smoothie at all.
• Beans are good, and not just the navy ones! However, I only really eat these once in a great while. Maybe two or three times a year. They are a bit of a no-no.
• I used to only eat iceberg lettuce, but now I eat a variety of different types. They are delicious!
• Sometimes it will take a few, or a few more, tries of something to realize you do really like it. If you aren’t sure how you feel about it, try it another way. I have to do this with Brussels sprouts. I have had them once. Steamed, I think, with butter. They did not work for me, but were not horrible tasting. Just not real pleasing. I’ll be trying them another way.
• I love cabbage raw. Hate it cooked. This is why I don’t like boiled dinners.
• I do like zucchini and yellow squash, raw.
• I love celery raw.
• Cucumbers are delicious, and I like them pickled.

So, I have learned a lot. And there are still vegetables I have yet to try.

What about you? How do you like your vegetables?

Shannon

 

Getting Enough Protein Affordably

When trying to eat nutritious meals, remember to get enough protein. More than half your plate should be filled with vegetables, then you add some protein. You obviously don’t want to go overboard with meat.

I mainly try to follow a Paleo lifestyle, and I do pretty well, but I’m well aware that the cost can be astronomical. Living on a budget, I’m not able to eat all organic, grass-fed, etc. I mainly just go to the grocery store and buy basic meats, seeds, nuts, and eggs to cover this nutritional need. Adding a protein source to every meal and snack can be costly, so cutting costs and being creative is important.

For me, beans are out. But when my stepfather makes his baked beans at the holidays I’ll enjoy a few meals worth. I also avoid milk, cheese (most of the time), and yogurt. I get much of my protein from meats and eggs, and some from seeds and nuts.

One important thing I notice is that, when I’m eating a (mostly) proper Paleo diet, I consume smaller portions at each meal. This is because my body realizes it’s getting what it needs, and knows it is not starving for those nutrients. This did not occur the first day, but over the course of a few weeks I noticed I didn’t need to eat as much as I had been at the beginning. Once this started happening I started buying less food, saving me money.

I eat at least a few eggs a week. Though they are more expensive than they used to be, I find they are cheap overall. Far more affordable than buying only meat, they are still a good buy. I hard boil, scramble (I use a little water and not milk), or fry them. It takes me two or three weeks to go through an 18-pack, if not longer, because I’m the only one eating them.

The same with pumpkin seeds. A bag costs $2.99, but lasts me a long time. I sprinkle a few seeds on a salad once a week, and have a few seeds with a fruit or vegetable at snack once in a while, along with a teaspoon of cocoa flavored coconut butter. A great money saver is to roast your own pumpkin seeds, from the pumpkins you use in the fall.

I rarely cook just a single meal. If I buy a small chicken or a roast, it’s often cheaper per meal than if I bought meat on a per-meal basis. One of these will give me enough meat for a number of meals. Chicken with vegetables one night. Chicken with my salad the next day. And enough leftover to make a small chicken soup which will last a couple of meals.

When I find a sale on meat, I take advantage. For instance, I compare prices and weights. I bought pork and beef this week. I don’t often consume pork, but this week I decided to. Then I noticed beef steaks were on sale. Those two packages of meat will make at least ten meals for me. I’ll put pork in one slow cooker, beef in another, and cook them both with vegetables. That will take care of the main course for my work meals, as well as a few at-home meals.

A great way to get protein i your diet cheaply is to buy the biggest turkey you can fit into your oven when they are at their cheapest. If you can, buy two or three of these and freeze a couple. So much can be done with leftover turkey. The first few days after Thanksgiving, eat off the bird. Make a sandwich, cook some turkey soup, and make a scramble for breakfast. There will be enough turkey for freezing to make other meals: Chili, casseroles, and more.

Sometimes a coupon will present itself that gives a discount on an item while it’s on sale. Take full advantage, as long as doing so means you’re getting the best deal over other brands. It may be that friends and family will give you their coupons, if they don’t need them, so buying more than one is possible. Freeze what wont be used right off. Coupon/sale combinations often present great deals.

How do you save money on protein sources? How do you use them? Let us know in the comments, or message me at shannonlbuck@gmail.com. I’m also happy to answer questions.

Shannon

Strawberry-Watermelon Water

I’m still trying new flavored water combinations. This is a recent one and, truthfully, one of my favorites for taste. There are also nutrient factors. For example:

• Watermelon and strawberries both have vitamins C and B6, potassium, and magnesium.
• Strawberries have fiber, folate, and omega-3 fats.
• Watermelon has vitamins A and B1.

Ingredients

4 strawberries, tops cut off, sliced

watermelon chunks, enough to fill the insert of the pitcher

ice

water

1. Place the strawberries into the pitcher insert. Add enough watermelon chunks to fill the insert.
2. Fill the pitcher half way with ice, put the insert into place, then add the water.
3. Keep in the refrigerator.

Tips

• Play around with the type of melons and berries you use for this recipe .
• Add a some mint.
• If you prefer a little sweetness, add honey.

Serving Suggestions

• Serve the strawberry-watermelon water with a chicken salad.
• This beverage would go well with any meal.

You may also enjoy:

Lemon Water

Mint-Lemon Sun Tea

Stay hydrated!

Shannon

Citrus Water

I never peel the lemons and limes before placing them in the pitcher, but I have always peeled the orange. I have no idea why, it is just something I have done all along. Today I didn’t peel the orange. I quartered it, and halved two of the quarters. The other two quarters of the orange were used for something else.

With the addition of the orange, the vitamin C levels go up (versus what the Lemon-Lime Water contained.) Vitamins A and B6 are also evident, packing quite the nutritional punch.

Ingredients

1 lemon

1/2 a lime

1/2 an orange

water

1. Rinse the fruit.
2. Slice the lemon, and place the slices into the pitcher.
3. Do the same with the half of lime.
4. Quarter the half of the orange you will be using, and place the quarters in the pitcher with the rest of the fruit.
5. Add the water, cover and refrigerate.

Tips

• Try piercing the citrus fruit before adding it to the pitcher.
• You can also squeeze 1 slice or section of each a little, letting the juices settle on the bottom of the pitcher before adding water.

Serving Suggestions

• Serve this beverage with breakfast for an added nutrition boost.

Happy sipping!

Shannon

 

Vitamin Water

In case you haven’t noticed, I’ve been making fruit waters lately. Drank hot tea all winter, and now I’m in the mood for something else. But I don’t want the same thing all the time. I want different flavors. So I am experimenting.

My latest concoction is below. It turned out to be a very tasty experiment. It also packs quite the nutritional punch. The lemon adds vitamin C and folate, as does the lime. The addition of a kiwi fruit upped those nutrients, while adding others such as vitamins K and E, fiber, potassium, and more. Cucumber gave the water a dose of vitamin B1, as well as magnesium and biotin, among other important nutrients. And strawberries enabled me to add, among other things, vitamin B6 and omega-3 fats. Quite the healthy dose of nutrients, all told.

Ingredients

1/2 lemon

1/2 lime

3 or 4 strawberries

1 kiwi

5-8 slices cucumber

ice

water

1. Slice the fruit, placing the slices into the pitcher. Add the cucumber.
2. Fill pitcher half way with ice, then add water until full.
3. Keep in the refrigerator.

Tips

• Play around with the types of fruit you add. Mix things up a bit.
• My friend Rose tells me that she crushes the fruit to add to the flavor impact.
• If you prefer a little sweetness, add honey.

Serving Suggestions

• Serve this vitamin water as a stand-alone beverage, or as an accompaniment to any meal.

You may also enjoy:

Lemon Water

Strawberry-Watermelon Water

Enjoy!

Shannon

Best Ways to Save Money on Food While Keeping it Healthy

It’s difficult to eat healthy while sticking to a small budget, but it’s important we try. Our medical bills later on will be astronomical if we don’t, and the future of health insurance is unsure at this time.

• Grow as much of your own food as possible. Having an indoor window garden for growing herbs year round will save quite a bit of money, as will having a garden outside.
• Even a small garden where greens, carrots, cucumbers, and cherry tomatoes can be grown will allow you to save a lot of money on your grocery bill, especially if you learn how to extend the gardening season.
• Be sure, when gardening, to use organic seeds. Heirloom varieties are the best choice, but any organic seeds will work. Find these online or in catalogs. Organic seeds may seem to cost a bit more, but will provide you with the healthiest possible produce.
• Use organic soil for gardening as well. Make your own by building and maintaining compost bins. Don’t put anything that is not organic into the bin, and your soil will be the healthiest soil around.
• Learn to can, freeze, and dry the foods you grow, and those that are given to you – or that you purchase. Canning supplies can be found at yard sales and in junk stores, but be sure to get new lids. Also, you may be able to find them free online.
• Try to refrain from buying many overly processed foods. These are the least healthy.
• Learn to make your own items, such as breads and pancakes, using healthy ingredients. Cooking and baking from scratch is usually cheaper in the long run.
• Look for organic products such as tomato paste and pure vanilla extract, or at least products with no added sugar or ingredients that you are unfamiliar with. For convenience, Walmart sells unsweetened applesauce in individual containers. A multi pack costs under $2.00. Read the labels.
• Couple coupons with sales on items you much purchase, whenever possible. Search these coupons out. Get on mailing lists for the companies.
• Brand loyalty should only come into play when one brand has a healthier version of something than the other brand. For example, stick with a brand that offers no sugar and preservatives on an item. Forget about the brand that is loaded with both.
• Store brands, when healthier than the name brands, are an option as well. The taste of store brand items is comparable, and sometimes better. If this generic brand is the same as the name brand nutrition wise, choose whatever is going to be more affordable after the coupon is applied.
• Look for store coupons that can be applied to your overall grocery bill, even if that means stocking up on a few items (as long as they will get used). A general coupon of $7.00 off a total purchase of $75.00 is a good deal, if you can swing it. Especially if there is a good sale going on and you’re able to combine other coupons with some of the sale items. You will save even more money this way.
• Farmers markets are great, but some of the items can be pricey. Check the prices. Cucumbers are often sold three or four for a dollar, and they are a good size. Zucchini is another good item to purchase, as are plant starts. Talk with the vendors about whether or not their products are organic. And, if it is close to closing time, ask about a discount on the more expensive fresh produce and meat products, as well as the eggs. You never know.
• Farm stands often sell fresh items at affordable prices. Strike up a conversation with the owner to see if you can get a discount for buying a bunch of stuff right then.
• Whenever someone offers you food items for free, take them. Then worry about figuring out how to use and store them. This will save you a great deal of money.
• If you notice that someone owns a fruit tree or berry patch, and they don’t seem to take advantage of the bounty, ask if you can have the produce. They wont have to rake up all those little apples, making less work for them.

NOTE: If you are in an emergency food situation, nutrition be gone! Get to a food cupboard and take whatever they will give you. If you’re normally eating fairly nutritious meals, these foods will not hurt you sometimes. Unhealthy food is better than no food.

Shannon

 

Food Profile: Kiwi

Kiwi is an extremely frugal fruit. You can often buy 3 or 4 for $1.00, and they can be used in many ways. Try them in a salad, for instance.

Kiwi has essential nutrients that will help you to maintain a balanced diet, including

• Vitamin C, and it will even provide the body with some needed vitamin E.
• It has necessary fiber.
• Potassium.

Kiwi fruit has health benefits that make their purchase worth while, including

• Help with shortness of breath.
• Protection from free radicals, due to the antioxidants they provide.
• Help to protect you from colon cancer.

Tips:

Kiwi can be used in a variety of ways. Why not try them in:

• Fresh squeezed Juice mixes.
• Fruit salads.
• Fruit pies or cobblers.

In what ways do you consume Kiwi?

Shannon

References:

WHFoods: Kiwifruit

 

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Food Profile: Carrots

The carrot can be purchased in a few different colors, including purple and white. It can be used in many ways, and will make interesting salad additions when using more than one color.

Carrots are packed full of important nutrients, including

• Vitamins A and C
• B vitamins
• Fiber
• Potassium
• Folate

The carrot, regardless of  its’ color, also has health benefits.

Some of the benefits of eating carrots

• Reduced risk of cancer.
• Protection against cardiovascular disease.
• Promotes good vision.

Adding carrots to your diet is important, and can be done in many ways

• Use it in stews and casseroles.
• Add it to salads.
• Make a boiled dinner using carrots.
• Or, roast them with potatoes.

In what ways do you use carrots?

Shannon

References:

WHFoods: Carrots

A 2 Z of Health, Beauty and Fitness: Health Benefits of Carrots

Every Nutrient: Health Benefits of Carrots

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