10 Tips to Eating Healthy on a Budget

Are you always trying to find a way to eat healthy on a budget? Do you need to learn how to stretch your food dollars each week? There are always things that can be done when working with a food budget it’s just about knowing how to get to the end result of savings each and every time you shop. There are, of course, 3 main steps to help you get there each time: plan, appropriate prices and meal preparation such as preparing once and eating three times. Prepare your list ahead of time you shop and try not to deviate from it.

Here are 10 tips to keep you eating healthy even on a budget:

1. Plan, plan, plan! – before you head to the grocery store and/or health food store plan your meals for the week. Include meals like stews, casseroles, or stir-fries to help stretch the expensive items into more portions. Check to see what foods you already have and make a list to buy the ones you need.

2. Get the best price – check your local newspapers, online and at the store for sales and coupons. Ask about a loyalty or reward card for extra savings at the stores you shop in. Look for specials or sales on items that you have listed.

3. Compare and contrast – locate the unit price on the shelf directly below the product and use it to compare different brands and different sizes of the same brand to determine which one is more economical.

4. Buy in bulk – it is almost always cheaper to buy foods in bulk. Smart choices are family packs of items that can be frozen and used at a later date. Remember to make sure you have the freezer space for bulk frozen foods.

5. Buy in season – buying fruits and vegetables in season can lower the cost and adds the freshness. If you aren’t going to use them right away, buy some that still need time to ripen.

6. Convenience costs… go back to the basics – convenience foods like frozen dinners, pre-cut vegetables, instant rice, instant oatmeal, or grits will cost you more than if you make it from scratch and should not be on your list. Always select fresh! Schedule the time to prepare your own foods and save money.

7. Easy on your wallet – certain foods are typically low-cost options all year round. Try beans which are less expensive and provide lots of protein, carrots, greens or sweet potatoes and fruit such as apples or bananas are also good to select.

8. Cook once and eat all week – prepare a large batch of favorite recipes on your day off. Freeze in individual containers. Use them throughout the week and you will not have to spend money on take-out meals.

9. Get your creative juices flowing – spice up your leftovers by using them in new ways. Try leftover vegetable stir-fry, quinoa with vegetables such as mushrooms or your can top your garden salads with colorful raw vegetables. Remember throwing away food is throwing away money.

10. Eating out – restaurants are expensive so if you must go save money by getting the early bird special or going out for lunch instead of dinner or look for “2 for 1” deals. Stick to water instead of ordering other beverages which will add to the bill.

Are you looking for help in finding the right lifestyle design for you? If so, contact me today I can help!

Visit my website to learn more about nutrition here. Read more of my articles here at my blog.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips to Making Better Beverage Choices

What you drink is just as important as what you eat. Many beverages contain added sugars and offer little to no nutritional value while others provide nutrients but too much fat and too many calories. How do you make the right choices when deciding what to drink?

Here are 10 tips to help make better beverage choices:

1. Drink water – drink water instead of sugary drinks when you’re thirsty. Regular soda, energy, or sports drinks and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. To maintain a healthy weight, sip water or other drinks with few or no calories. Adding peppermint leaves or fruit to water gives your water a wonderful flavor which helps with consumption.

2. How much water is enough – let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult. I recommend ½ your body weight in ounces.

3. Another option – Saving money by drinking water from the tap at home is not a safe option. This is due to unsafe practices around the world and the source of where our drinking water comes from. However, consuming lots of alkaline water or a water of your choice is another option for you. The plastic containers from bottled water have been known to damage our environment because these plastic bottles end up in our land fields.

4. Manage your calories – drink water with and between your meals. Adults and children take in about 400 calories per day as beverages but drinking water can help manage your calories.

5. Kid friendly drink zone – make water, low fat or fat-free milk, or 100% juice an easy option in your home. Again, check your sugar content (even in milk and juice). Have ready to go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink ½ to 1 cup and adults can drink up to 1 cup of 100% fruit or vegetable juice (be mindful of the sodium content here) each day.

6. Don’t forget your dairy – when you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D, and potassium, but the number of calories are different. Older children, teens and adults need 3 cups of milk a day, while children 4-8 years old need 2 ½ cups and children 2-3 years old need 2 cups.

7. Enjoy your beverage – when water just won’t do enjoy the beverage of your choice but cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups or glasses instead of large or supersized options.

8. Water on the go – water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or brief case to quench your thirst throughout the day. Reusable bottles are also easy on the environment.

9. Check the facts – use the nutrition facts label to choose beverages at the grocery store. The label contains information about total sugars, fats, and calories to help you make better choices.

10. Compare what you drink – compare your favorite beverages by looking at calories, added sugars, and fats.

Do you need help your beverage choices and how they fit into your healthy lifestyle design? If so contact me today, I can help!

Read all of my articles about nutrition here. Visit my website for more information about nutrition here.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Do You Share These 5 Excuses for Not Saving Money?

As women we should have a better handle on money management habits but instead we have a better handle on the excuses that we use. It is time to eliminate the excuses and recreate new patterns that are life changing.

Here are 5 excuses and some suggestions on how to break them to start your financial stability for the upcoming year:

1. I don’t understand finance – if you really don’t understand finance then take some initiative and learn. It is almost 2015 and women are no longer in the dark ages; we are out in the forefront and on the front lines, so don’t be afraid to ask for help and to ask questions.

2. I don’t have enough money – this may be an actual fact of your life, you may not make “enough” money to save but only you have the power to change your situation. Figure out how by; negotiating for a raise, find a better position, work more hours, or establish a business on the side doing something you love.

3. I have to pay off my debt first – yes you need to pay off your debt but don’t let that be the only financial priority that gets your attention. If you are 30 and under now is the time to start saving. You can repay your debt but put at least 10% aside for your savings too. It’s okay to work towards more than one financial goal at a time.

4. I can always save later – This is a misconception because that is not always true you may not get a chance to save later. If you start early enough you can make smaller monthly contributions towards your nest egg than playing catch up. Let compound interest do the heavy lifting for you.

5. I don’t have enough to save and buy what I want – Prioritize your spending, the biggest spending you do should be the money you put in your savings; pay yourself first and then use what’s left over to purchase what you want. Saving for your future is the biggest need you will ever have and should be your first priority.

Want to learn more about becoming financially stable? If so contact me today.

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Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.