How to eat healthy on a budget
"I want to eat healthy but it's too expensive!"
"I have to eat organic all the time, don't I? I can't afford that!"
I hear these 2 cost-related issues far too often as an excuse to put off a diet.
But fear NOT. The truth is, eating healthy can be pretty cheap if you follow 2 simple rules:
1) Eat real, single-ingredient foods 90% of the time. Cut out the expensive snacks here and there. Focus your diet around meats/fish, veggies, and fruits, plus gluten-free grains if you're somewhat lean and strength-training.
2) Read this post and learn what you should buy organic, and what you can get away with buying "conventional".
How To Choose High Quality Meat/Fish
1) Wild-caught and grass-fed are the most important qualifications
ORGANIC by itself doesnt count! Animals can be eating organic corn and soy, which does nothing for their health (and ultimately ours)
- For thousands of years, the natural diets for cattle and wild game, included grass, green and leafy plants, herbs, shrubs and more
- For wild chicken and other fowl, their diets include grass, seeds, fruits, insects, and pretty much whatever they could peck at in the wild. How exciting!
- The story is much different now. Cattle, game, and fowl are more often than not force-fed with corn, soy and other foods (likely genetically modified at that) that their digestive and immune systems cant handle. On top of that, they are stuffed into dark, tight quarters with no room to move around or take in sunlight to create Vitamin D, and overall a healthier nutritional profile.
This is not to mention that they may be eating other animal parts, as has been seeing in many CAFOs (Concentrated Animal Feeding Operations).
Beef: Buy GRASS-FED (very important); if not grass-fed, buy organic
Chicken/Turkey/Other Fowl: Check out local farms for pasture-raised, organically-fed chicken, turkey, duck, etc (look for meat that is NOT fed soy)
Fish: Buy wild caught (farm raised might sound good, but think about, since when are fish found anywhere remotely near a farm??)
The good thing is that Organic feed cannot be GMO by law, so even if corn or soy is in the feed, at least it won't be a completely fake food!
Best part?These naturally raised foods are tremendously higher in vitamins, minerals, lower in cholesterol, lower in Omega 6 fats and higher in Omega 3 fats, and devoid of hormones and antibiotics. Sign me up!
How To Choose High Quality Eggs
Buy organically-fed eggs from pasture-raised chickens (the best option)
How To Choose Organic Vegetables and Fruit
The vast majority of conventionally raised crops are sprayed with herbicides, insecticides and who knows what else.
2. Fungicides used on crops have been shown to increase insulin resistance, thereby setting us up for chronic disease.
4. Organophosphates, while essential in some instances for humans, are highly toxic via the herbicides and insecticides they are used in. Even at very low levels, they are hazardous to human health. Studies have pointed to an increased Alzheimers risk, and brain and nervous system damage even at low levels. The EPA banned residential use of organophospahtes in 2001, but agricultural use is still widespread. Herbicides/insecticides containing them have been sprayed on: apples, walnuts, almonds, peaches, blueberries, celery, and broccoli .to say the least!
Choosing Vegetables/Fruit Part 1
My rule of thumb is, if we eat the skin, BUY ORGANIC
Bananas Organic NOT necessary
Apples Organic NECESSARY
Peaches Organic NECESSARY
Celery Organic NECESSARY
Mangoes Organic NOT necessary
You get the idea. Do the quick skin or no skin"
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