HEALTHY EATING ON A BUDGET

Making healthy choices doesn’t have to break the bank.  You can successfully eat healthy even on a tight grocery budget.  Knowing a few simple tips when shopping the grocery isles can significantly decrease your spending and increase your family’s health and longevity.  


#1 CREATE A GAME PLAN - Like any other factor in life, preparation makes a difference.  Knowing what you need ahead of time, will decrease impulse purchases and food waste.  Be committed to shopping with a list.  

#2 WHAT TO BUY - Aim for meals that incorporate ingredients located on the outer isles of the store.  These ingredients are more fresh and nutrient dense, providing your body with increased nutrients.

#3 COOK WHAT YOU BUY - Plan your meal order according to the perishable items.  If one dinner requires bell peppers, cook this recipe before your recipe requiring a frozen veggie.  This will eliminate food waste and increase your fresh food consumption and increase your families nutrient intake.

A few simple changes can impact your families health drastically. 

CLICK HERE for a healthy two week sample menu.  Get recipes and ideas to mix up your families dinner menu.


https://www.choosemyplate.gov/budget

Crunchy Chickpeas

GRAINS ON THE GO

Grains play an essential role in a balanced diet.  They provide energy for our bodies as well as fiber and essential vitamins and minerals.  The USDA recommends consuming half your gains as whole grains.  Whole grains and products made with whole grains, consist of the entire grain in its natural state. While refined grains are modified grains that are not in their whole, natural form.  Some popular whole grains include:

• 100% Whole wheat bread
• 100% Whole wheat crackers
• Popcorn
• Oatmeal
• Barley
• Brown rice
• Whole grain pasta

The USDA recommends consuming 6 ounces of grain daily (3 of which should be whole grain).  Whole grains can make an excellent on-the-go snack option. They are quick, non-perishable and loaded with fiber to keep you full longer, and prevent constipation.  Consider some of these whole grain options for a quick snack today!

1) Popcorn - Popcorn sometimes gets a bad rap.  Without all the loaded butter and salt, popcorn is a great low-calorie whole-grain snack option. Try topping with your favorite seasonings for added flavor! CLICK HERE for recipe!

2) Banana Oat Smoothie - Smoothies are always a hit! Have you ever tried added oats to the combo? Oats are a whole grain, they add fiber and nutrients to your smoothie with little to no taste addition.  RECIPE BELOW 

3) Oatmeal energy bites - These are a family favorite.  They take less that 5 min to make and can be stored in the fridge for quick on-the-go breakfast and snack option. CLICK HERE for recipe!

4) Whole grain toast - Toast is a quick easy option that sometimes gets overlooked as only a breakfast option. Whole grain toast makes an easy/quick snack. With unlimited topping potential, this whole grain snack is limitless! CLICK HERE for recipe!

5) Granola - On its own, or atop yogurt or ice cream, granola tops the charts for whole grain snacking! CLICK HERE for recipe!

 WHOLE GRAINS ARE BENEFICIAL AND IMPORTANT IN ANY BALANCED DIET!  MAKE YOUR SNACKING MINDFUL,  AND GET YOUR 6-A-DAY TODAY!!!

BANANA OAT SMOOTHIE

Ingredients:

1 Banana

1 handful Spinach

2 Handfuls frozen blueberries

1/2 cup Almond milk (or other low-fat milk)

3 TBL Oats

1 TBL chia seed (optional)

Directions:

Peel the banana then pour everything into a blender.  Pulse until well blended and smooth, enjoy!

FOR MORE INFORMATION OF WHOLE GRAINS VISIT:

https://www.choosemyplate.gov/10-tips-make-half-your-grains-whole-grains-0

FANCY TOAST

Hectic mornings can hinder a healthy breakfast intake.  Breakfast is the most important meal of the day, it replenishes your body after the overnight fasting period and levels out your glucose and energy supply for the day ahead.  Consider some of these “fancy toast” combo’s for a quick grab and go breakfast option.

  

EASY WAYS TO GET ACTIVE

Exercise can improve your health and reduce the risk of developing several types of chronic diseases, like: type 2 diabetes, cancer and heart disease. Incorporating a daily fitness routine into your schedule can have immediate and long-term health benefits, such as: decreasing stress and depression, and increasing energy and wellbeing.   

Exercising does not have to be elaborate.  It doesn't have to cost money or require certain materials. Choose activities that you can enjoy and do regularly.  Aim for at least 10 min of consecutive exercise when making your plan for optimal results.  Set a realistic goal and get started!  Consider some of these simple exercise regimens to start you on your journey to better health.

AT HOME:

• Recruit a walking buddy in your neighborhood.
• Push your child in a stroller
• Bike ride with your family.
• Walk up and down the soccer field during a game
• Walk the dog
• Clean the house or wash the car
• Walk and cycle more, drive less
• Play outside with your kids, race, rake leaves or jump rope
• Exercise to a YouTube workout video (FREE)
• Turn on your favorite music and dance

AT WORK:

• Park at the back of the parking lot and walk
• Take the stairs
• Replace a coffee break with a brisk 10-min walk.

AT PLAY:

• Walk, jog, skate or cycle
• Swim or do water aerobics
• Take a fitness class
• Golf, walk the course
• Canoe, row or kayak at the reservoir.
• Get our of the house, take a nature walk 

Exercise does not mean unattainable goals and disappointment.  Find something you enjoy and set realistic goals.  Overwhelming your body will increase your risk to not follow through.  Be nice to yourself! Make an effort and watch the enjoy the results that follow!