Shop on a budget and still eat healthy nourishing foods by following these tips:

1. Stock your pantry and refrigerator with cost-effective staples.
2. Avoid shopping in the aisles of the grocery store and fill up on the produce section of the store.
3. When possible, purchase non-perishable items in bulk for cost savings. Warehouses such as Costco and Sam’s Club allow you to do so as well as online stores such as amazon.com.
4. Decide what your priorities are; use the “want’s –versus- needs” exercise to help you out. If you’re struggling to prioritize where you spend your money, you can begin by asking yourself if the item is a “want” or “need” in your life.  If it’s a “need”, then it is must be a priority.  This means that you may have to give up purchasing the $100 pair of shoes to achieve your goals and include all of your needs into your lifestyle.
5. For every meal, fill your plate with 80% plant-based foods: vegetables, fruit, whole grains, beans, leafy greens, nuts and seeds. The other 20% of the meal may include animal products such as meat, dairy and eggs.  This will help you gain a lot of nourishment while staying on budget.
6. Instead of purchasing boxed snacks, cookies and chips take the opportunity to schedule one or two afternoons a month where you can bake your own goods and freeze for future consumption.
7. Plan ahead. A budget-conscious shopper has a plan in place.  While there are few coupons available for whole, fresh foods, you can still be strategic by reviewing the sale items and planning your weekly menu accordingly.
8. Check into the option of a CSA or door-to-door organics company to deliver fresh fruit and vegetables. These options can provide a cost savings in the long run.  Shopping at local Farmer’s Markets can also help you save some pennies.
9. Decide to make healthy shopping part of your lifestyle; dedicate the time and effort needed to sort out your personal budget and plan accordingly. Once you get your feet wet and complete a few shopping trips, you’ll better understand how to meet the needs of your family while achieving your money goals.
10. Remember that convenience doesn’t always come without consequence. Making the investment in your health today means less money being given to doctors, hospitals and pharmaceutical companies later on.  Whole, fresh foods will nourish your body and fight disease so you may enjoy all your days for the long haul.  That’s a “need” in my book, how about yours?

Examples of foods to stock up on:

Brown Rice:  $0.16 per serving

Oats:  $0.36 per serving

Quinoa:  $0.63 per serving

Black Beans (or any other type of bean):

Can of beans:  $0.26 per serving

Bag of dry beans:  $0.17 per serving

Popcorn (organic, non-GMO):  $0.21 per serving

Raw Nuts/Seeds:

Raw Almonds:  $0.35 per serving

Raw Walnuts or Pecans:  $0.48 per serving

Organic Whole Wheat Flour:  5 lb bag is $3.98

Almond Meal:  6 lb bag is $16.49 for GF baking

Coconut Oil:  $0.23 per tablespoon

Fruits, Leafy greens and Vegetables:

Select the items that are on sale and couple lower-priced items with some higher-priced counterparts.  For example, you could add onion, kale, garlic and bell peppers to a spaghetti sauce.  The kale, onion and garlic are inexpensive items while the organic peppers will run you about $3.50 per pound.  In total though, you’re paying very little to add nutrients to your meal and the sum of the vegetables provides you a large portion for feeding the whole family.

Challenge yourself to see how many fruits and vegetables you can fit into your shopping cart for $75.00; I think you’ll be amazed with the results!

Using staples that are versatile, plant-based, and full of fiber and nutrients will keep you satiated and on top of your game whether you’re headed off to work, school, or play.

Here are five things to consider when selecting a sports bar or drink:

1. What purpose will the sports bar serve?
   • Are you eating for pre-workout energy? (in need of a small carbohydrate boost)
   • Are you providing the body replenishment post exercise? (need protein & carbs to replenish)
   • Are you consuming the sports bar as an afternoon snack? (need a pick-me-up)
   • Consider the needs of your individual body and the contents of the bar. While a small carbohydrate boost may serve you well pre-workout, you’ll want more protein accompanied by carbohydrate after you exercise.  And while sports bars might be a quick and easy snack for the long workday, you are probably overdoing it eating one of these bars at your desk.
2. What’s in the ingredient list?
   • Focus on whole food ingredients
   • If you can’t read it, pronounce it or understand it, it doesn’t belong in your body
   • Is it a short list, or long list? The longer the list, the easier it is to hide unwanted ingredients
   • Stick with a list that contains 5 or less ingredients
3. What is the protein source?
   • Select bars with whole food protein sources
     • Nuts and Seeds
     • Hemp Protein
     • Pea Protein
     • Brown Rice Protein
   • Avoid soy and whey protein
4. Identify the sugar sources
   • While it is important to check the amount of sugar you’re consuming per serving, it’s even more important to understand the quality of the sugar you’re about to eat.
   • Select bars that are naturally sweetened with ingredients like:
     • Nuts and Seeds
     • Fruit
     • Dates and Figs
     • Honey
     • Maple Syrup
   • Avoid ingredients like: sugar, corn syrup, high fructose corn syrup and any artificial sweetener (aspartame, phenylalanine, sucralose)
5. Beware of the calorie count
   • Some sports bars are used as a meal replacement and can contain a high number of calories per serving. It isn’t necessary to consume this type of bar unless you need to replenish a higher number of calories due to longer exercise.
   • While I don’t encourage calorie counting on a daily basis it is important to periodically gauge your food intake and make sure your choices are serving you well.

There once was a time when sports bars did not exist and people relied on whole food options to fuel their bodies for exercise and health.  You can challenge yourself to do the same!  It’s also an incredibly important skill to teach your children to make healthy food choices at an early age, and many sports bars are even specifically targeted at children! Focus on plant-based foods that provide the body good sources of protein, carbohydrates and fat; you’ll provide the body the fuel it needs while giving it a dose of high phytonutrient-content food to boost the immune system, fight disease and support you in your healthy lifestyle.