So you may be a person who REALLY wants to eat healthy but feel you can't afford it. You may be a single mom, a college student, a struggling artist, a single family household etc. I have been asked over and over how to eat healthy on a tight budget. Who ever you are I want you to know it is definitely possible to eat healthy no matter your financial situation. You can find a few ways to budget better foods into your everyday diet. I want to encourage you to keep seeking to become healthier, I was once you and thought there is no way I am going to spend a ton of money on food it's just too expensive. I was shocked to find out eating healthy was not as expensive as I thought it would be, and I am able to give my body such great nutrition.
**Setting a grocery budget:
I have to start by saying it is a MUST that you create a weekly, biweekly, or monthly budget for what you can spend for food. If you have to cut back on spending 35-40$ a week on your nails, or shopping every week, or what ever you can exclude from your spending to invest in your health do it. I am quite the shopper haha so when I first started my health journey I decided I would cut back on my weekly visits to the nail salon and maybe go 1 or twice a month instead of every week. I also would take a month off of buying clothes to invest in getting a food processor, blender, juicer etc. Yes some of the appliances are expensive but last a long time and you can start with one that's not so expensive at first just to get started. (I had moments of wanting to shop but I would tell myself no your health and body is more important). I eat mostly organic fruits & veggies for around 50.00-55.00$ a week. So around 200.00-215.00$ a month. That's the budget I set for myself and some months I may spend more or less depending on if I need to restock on seasonings etc. The months that I need to spend more I will cut back on something else that is not as important. I have made eating healthy my lifestyle and a priority in my life. Make eating healthy a goal and a priority. Some may say ekkk 50.00$ a week that's expensive. Its really not if you truly think about what you are getting for that price. A average meal at a fast food restaurant will average around 6.75$ per meal and up, 6.75$ times seven days a week comes out to 47.25$ (You spend around the same amount). Remember you will need to eat more than once a day. So lets say you have a fast food twice a day for 13.50$ if you times that for seven days you are at 94.50$ for a week. Now thats expensive when you consider that what you are eating is not really food and is doing more harm than good.
**Grocery List:
Create a grocery list and STICK to your list per week. DON'T go to the store hungry, you will seriously leave with items you don't need. (I know this because it has happened to me a few times until I learned my lesson haha:( I would leave spending a extra 15$ that could have been saved) Remember once you stock up on seasonings, oils, sweeteners etc these items will last a while so you won't have to purchase them every time you go to the store.
Only purchase what you need and will use. People waste soooo much money buying tons of produce than throwing it away because it went bad to quick. I have saved a ton just buying what I will need for 3-4 days than going back to grocery store. So yes this means a few extra trips to the grocery store but you wont be throwing away food as often.
I purchase items that will be more filling and last a little longer like avocados, zucchini, seeds, wild rice,grains, and legumes etc. You can do so many things with avocados and they provide good fats and nutrition and will help keep you full and satisfied. Raw seeds give you the ability to create raw burgers, breads, and are great toppers for salads to help create a more filling meal. If you eat potatoes they are inexpensive and last a while. Sweet potatoes can also be made in a variety of ways.Quinoa is a great grain that very diverse and can last a while. Again purchase items that are versatile, inexpensive, healthy, yet filling. I would steer clear of processed foods that can last 15 years on a shelf. That's clearly not food, food should have the ability to mold after a while, and not still be edible after years and years.
I also buy in bulk when I can. If you are allowed to buy per pound this is sometimes very helpful as well. This allows you to purchase exactly the amount you need instead of getting a 4 pound bag of something then it goes bad because you haven't had any time to eat it.
On a recent trip to the grocery store I was able to purchase over 34 items for about 35.00$. This consisted of mainly organic produce including kale for 1.99$, 4 kiwi for 1.00$ about .25 cent a piece, 6 organic apricots for 2.99$ about .50 cent a piece, 5 organic cucumbers for 2.49 around .50 cent a piece, 7 bananas for 1.33$ around .19 cent a piece, 1lb of organic grape tomatoes for 1.50$ and lots more. I wont name every single item haha.
**Coupons:
Don't be afraid to coupon and save money where you can. I have saved so much going to the grocery store on the days they have produce on sale. Call around and ask which day will weekly sales be going on. Then go to the store that day and stock up on only what you need.You may have to go to a few stores to get all the great deals but believe me its so worth it :-). Also if a store offers a discount card get it and stock up on points. You can truly benefit from those points later.
** Make Your Own:
I have also saved a ton of money by making my own guacamole, salsa, smoothies, almond milk, almond butter, and my meals in general. Yes it takes a little time in the kitchen, but this will save you some cash in your pocket to buy more healthy stuff haha or whatever you need to buy. I hardly ever go out to eat,why spend 25-35$ on a meal at a restaurant when you can save by making your own food. A family of four eating one fast food meal per day would cost around 27.00$ add that for a entire week and they have spent 189.00$$ on junk, non-nutritious food. Just think if that family of four eats twice a day that will cost them 54.00$ a day, 374.00$ a week, 1512.00$ a month now that is pure craziness.That is why I make my own food and have COMPLETE control over what goes into my body. Also save money by staying away from pre-cut fruits such as watermelon, pineapples, mangos etc. You will basically pay more because of labor (Someone else chopping the fruit for you). Buy the entire fruit and just chop up your self. You can even save so much if you have a baby, breast feeding is amazing for a growing child and once its time for baby food you can make your own using a food processor,baby bullet, nutribullet etc .
**Grow Your Own:
I wish I lived where I could have a garden. If you do I encourage you to grow you own produce and start a new gardening hobby. You will save so much and will have control of your fresh produce not having gross pesticides sprayed all over them.
**Farmers markets:
Compare prices of all the grocery stores. Call them, look online, or I went to each store to compare the prices of the items I buy most. I shop mainly at 3 stores all are fairly close to each other. My favorite's are Wholefoods, Trader Joe's, and Sprouts Farmers Market. Whole foods has literally any and everything you may need from spices, to raw oats, to fruits and veggies. I have found many items are more expensive at Wholefoods than at Sprouts. Sprouts is a combination between Wholefoods and Trader Joes and has a mix of prices but missing a few of the raw items that Wholefoods carry. Traders Joe's seems to have the cheaper items but not as many brands as the other two. Find the stores in your area's, compare prices, get coupons, the best deals, then go from there.
**Online shopping:
Many people are not aware that you can purchase sooo many items online for half the price at the store. I use http://www.vitacost.com/ for so many of my organic seasonings, organic sweeteners, organic cocoa powder, flax seeds, hemps seeds etc. They offer you a discounted rate for the exact same brands you will find in store. Remember do a little research to save a little money and still have the best items.
**Organic Vs. Non Organic:
I blogged about knowing when or when not to buy organic items. This will help save you some money for the items that can be purchased non-organic. Read Here
Even if you have to start slow, just begin by incorporating small portions of organic fruits and veggies to begin. Buy what you can afford, compare prices, use coupons, shop online, and cut spending where you can to invest in your health. Let me know if you have anymore questions on how to budget better. Email me:galaxyqueen07@gmail.com or leave comment below.
Some additional tips on the foods you eat. Pictures below
Ps.Quick Tip: A great way to clean your fruits naturally which will help remove dirt, wax, and will help keep nasty Gnats away:
Fill sink with water and 1 or 2 cups of vinegar and let soak for 10-15 mins remove.
This will also help your fruits last longer.
Happy Savings:-)
Shana Nicole
When you layer a smoothie it gives a unique flavor. You will actually be able to taste each fruit instead of them all being blended together. I really liked the layering technique and will make more smoothie combos using it. This was a combination of Blueberries, apricots, and bananas. SOOO TASTY!
Be sure to watch the video at the end showing the layering of the fruits. Drink fast after you make so that the mixture won't start blending together due to melting.
Lets get started :-)
For bottom layer use a handful of organic frozen blueberries mixed with 1/3 cup coconut milk.(Add more liquid if needed I always start with less) I used coconut milk Order Here because it will give a thicker texture to the bottom layer (Note: If you prefer a less thick texture than add in 2 tablespoons of almond milk to the coconut milk as well to help loosen the mixture.) Add 1-2 tablespoons of sweetener then blend.
Pour in top layer into glass
Next blend your top layer of 3 frozen apricots and 1 frozen banana. Add 1-2 tablespoons of sweetener. I used 1/3 coconut milk and 2 tablespoons of almond milk (Add more liquid if needed I always start with less)
Pour this part of smoothie on top of bottom blueberry layer
I topped mine with blueberries, bananas, and coconut shreds. You can top yours with your favorite fruit. Eat right away its yummy! Enjoy!
I made this two days in a role. I topped my other one with chia seeds and coconut shreds. Have fun and be creative with it.
Keep the questions and feedback coming! You all are so encouraging and supportive I truly appreciate all the love ;-)!
Watch Video
Shana Nicole,
OMGGGGGGG these puppies are delicious. Oh my! Hahah! Avocados are so good for you and it is said that you should eat a avocado a day. I will discuss the healthy benefits of the ingredients used at the end. Lets dive right into making this oh so tasty lunch.
What you need:
**2 fresh ripe organic hass avocados
**10-14 organic sugar plum or grape tomatoes (I used sugar plum)
**1-2 organic persian cucumbers (depending on how much you want to make with two cucumber you will have enough left over for the next day)
**2 chopped up jalapeno peppers (I like the taste of the jalapenos in the jar for this recipe)
**3-4 chopped up olives (You can exclude any of the ingredients listed if you are not a fan of that specific food item & sub for something you really like)
** 1 sliced up garlic clove
Seasonings:
**2-3 tablespoons of Tahini Order Here (I really like the taste of tahini so I mixed 3 tablespoons)
**1/2 teaspoon of garlic powder
**1/2 teaspoon of onion powder
**1/2 teaspoon of black pepper
**1/2 teaspoon of himalayan salt
**Optional: add 1/2 pickle sliced up
How to make:
Slice up all your items inside of a mixing bowl I started with cucumbers and tomatoes
I then added the garlic, jelepenos, olives etc (Feel free to add scallions/green onions as well)
Next after all your items are sliced (REMEMBER SLICE THEM TINY so they will fit nicely inside of the avocado)
Add 2-3 tablespoons of tahini or you can use hummas. (I prefer tahini)
Mix together until all the food sticks together
When it looks like picture above, you are almost done. Woohoo. Next slice your avocados in half and remove seeds.
Once seed is removed take a spoon and fill avocado hole with mix. Sprinkle your seasonings on top and Eat up!
Avocado benefits- Avocados contain omega 3 fatty acids, folic acid, vitamin E, carotenoid leutein for healthy eyes, high doses of potassium (30% more than a banana) and so many more amazing vitamins. Eating avocados help with anti-aging, digestion, healthy eye, heart, and brain health. They help protect against cancer, and are known to be good during pregnancy for the growing with brain and other vital organ development fetus(Be sure to consult with your health care provider and do research as well). Click Here
Tomato benefits- Tomatoes are a very rich source of vitamin c, potassium, and beta-carotene. They are packed with antioxidants and know to help purify the blood. They help provide cardiovascular health, bone health, anti-aging, and tomatoes help fight against cancer. Learn More Here
Cucumber benefits- Helps to flush toxins out of your systems, aid with getting rid of kidney stones, promote healthy nails and skin, helps with promoting a healthy digestive system, helps to heal diseased gums,packed with Vitamin A, B, C which will help boost your immune system and provide you with natural energy. If you have a hard time drinking water eat cucumber which is made of 96% water so they will naturally help keep you hydrated. Amazing! Read More Here
Hope you all enjoy this healthy treat as much as I did :-)
Shana Nicole,
I called this smoothie the "Green Smoothie Delight" because that's exactly what it was a delight to my taste-buds and body haha. SO much healthy nutrition packed inside one single serving. I love this smoothie and will add it to my weekly must have smoothie list if I can find room for one more haha.
*GREEN SMOOTHIE DELIGHT*
What you need:
*Hand full of fresh organic spinach*
Spinach is packed with antioxidants that will help neutralize your body of free radicals ultimately helping your body fight cancer and illness, it also helps protect against aging. Spinach provides vitamin A which can be helpful in clearing skin and building new healthy skin, vitamin C which will help with building a healthy immune system and strong cardiovascular health & magnesium which helps regulate your blood pressure. Eating spinach can also help provide better vision, healthy bones, and better digestion. So many benefits found in this green leaf. Read More Here
*1 Frozen Kiwi*(slice and freeze over night)
Kiwi's are amazing little fruits. Don't let the size fool you. Lol I definitely understand why the kiwi is on the worlds healthiest fruit list. Not only are kiwi's absolutely yum but they contain tons of vitamins, potassium, fiber, and enzymes that help promote a healthy digestive track. The small fruit will boost your immunity, clean out toxins, help's with weight loss,manage blood pressure, fights free radicals ,and promote's overall good health. Ill take it how about you :-) Read More Here
*1 Frozen Banana* (slice and freeze over night)
I have discussed the amazing health benefits of banana's over and over. I include them in many of my recipes. They are amazing.com, delicious.org, yummy.net hahaha. Loaded with potassium, iron, magnesium,calcium, vitamin A, C, & K how can you not eat them. Banana's will help boost your immune system, promote healthy bone, eye, and kidney health, provide iron, helps aid against muscle cramping and tension, and are fat free. If you have anemia (I use to have anemia) I would recommend including bananas in your diet to receive daily doses of natural iron. Read More Here
*1 Frozen Pear* (slice and freeze over night)
Pears contain high doses of healthy nutrients Click Here. Vitamin C, Vitamin E, Vitamin B, Potassium, Copper, and Fiber just to name a few. Pears help with cancer prevention, boosting your immunity, colon health, regulating blood pressure, and they help with providing natural energy (For the energy drink lover's out there eat a few pear's instead of drinking a acidic filled energy drink. I'm sorry but its true Read Here)
*3-4 Frozen Apricots*(slice and freeze over night)
Apricots are rich sources of iron which help play a major roll in the formation of blood and blood flow, if you have anemia add apricots to your diet weekly if not daily. Apricots contain antioxidants so they help protect against cancer, free radicals and early aging. They also help with healthy digestion, bone/vision health, and weight loss. Read More Here
*Fresh Juice Squeeze of half a lemon*
*2-3 Tablespoons of your favorite sweetener (100% Maple syrup, AgaveNectar, Honey*
*1/2 cup almond milk*( You can use water or your fav nut milk I used homemade almond milk)
DIRECTIONS:
Place all items in blender
Squirt lemon juice
Pour in liquid milk or water
Add sweetener of choice
Add table spoon of flax or hemp seeds ( I used flaxseeds Purchase Here)
Blend until you achieve desired texture
Pour into a favorite smoothie glass and top with coconut shreds, & blueberries(or your fav fruit)
Enjoy Your GREEN SMOOTHIE DELIGHT! Hugs
Shana Nicole,
This is a pic of me in my television broadcasting classes! Woohoo!
