Posted by Tula Karras on Wed, Mar 31, 2010
I can't believe I'm admitting this in a public forum, but here goes: I was laid off last December. My company had to cut a huge percentage from their budget and because I was part-time, I got the heave-ho. I've landed on my feet, but the transition was rough. I'm sure many of you can relate—whether you've been let go or had your salary or benefits cut back, or are simply trying to save for the next economic dip, times are tough all around.
For me, the easiest place to trim expenses is in my food budget—my rent isn't flexible (Is that my landlord I hear cackling all the way to the bank?) and my health insurance premiums weren't negotiable. The fact was, I'd been spending WAY too much going out to eat, ordering takeout and buying groceries with good intentions, only to later watch the produce go bad before I got around to eating it. And though I've become thriftier, there's room for improvement. Here's the catch: I didn't want my health and diet to suffer. So this week, I challenged myself to spend no more than $60 on groceries and to keep my diet nutritious. [I arrived at the $60 figure based on the average percentage spent by a household on food, adjusted for a single person and for living in New York City, where prices are at least 20 percent higher than the rest of the country.] That meant no fast food, no boxed mac 'n cheese, no empty calories. I would try to include the foods that dietitians recommend most, such as fish, low-fat dairy, and lots of fruit and veggies…or, as we also know them, the most expensive items in the supermarket.
It has been an interesting week filled with, ups, downs, and cravings. I've stopped mindlessly snacking and I've even lost a pound. Here, my top 10 tips on how to eat healthfully without spending a lot of money. I'd love to hear your tips—please post!
1. I literally could not afford empty calories. I went to the store armed with a rough list of ingredients for my week's meal-plan:
Breakfast: Whole-grain cereal, fruit (two pears, bag of tangerines), eggs (half dozen), six-pack of whole-wheat English muffins.
Lunch: Salmon salad (salmon steak, head of greens, cucumber), Wasa toast snack (Wasa toast, ricotta, peanut butter, grapes), PB&J
Dinner: Salmon salad, pasta, Beans and Noodle Soup (four nights)
Sounds measly, right? I figured that if I shopped wisely, I'd have enough left over to buy a couple extras, like popcorn, a healthy frozen burrito, some canned chili, juice. I was wrong. I walked out of the supermarket for the first time in my life with no chocolate and zero snack items. It was going to be a rough week.
2. Every food has to multitask. Because I was on such a limited budget but still trying to meet my healthy-eating goals, I couldn't afford to buy something that only offered a single (or zero) benefit. Peanut butter? Check (protein and healthy fats). Ricotta? Check (calcium and protein). Eggs? Check (protein, lutein, folate, vitamin A). I also needed foods I could use in a number of ways. Just like those fashion magazine stories where you have five items and get 20 different outfits, I had to take my shrunken grocery list and cobble together 35 different meals. Eggs are great for this—you can scramble them for breakfast and hard-boil them for a luncheon salad. Ditto spinach: Great in soups, stir-fries and salad. And peanut butter is perfect for dipping, spreading and spoon-licking in moments of weakness.
3. Organic? Fuhgettaboutit. This was one of the hardest things for me to give up, but it's impossible to eat organic and save money. The two exceptions: Organic canned tomatoes and organic whole-grain cereal, both of which were as cheap or cheaper than their non-organic counterparts. From a taste standpoint, I didn't notice much of a difference—the conventional produce didn't taste chemical-y or pesticide-ridden. That said, in a few weeks I plan to purchase this exact grocery list but choose all organic ingredients to see how much more I end up spending…and if it tastes any better as well. (Stay tuned!).
4. Convenience foods? Not a chance. Most things in life are a time/money tradeoff, and food is no exception. I'm addicted to those pre-washed mixes of lettuce. But they are twice as expensive as buying a big ol' head of lettuce and washing it yourself. Diced canned tomatoes are more expensive because they've done the work of chopping for you (shortcut: Buy whole and grind them up in a food processor). And making a huge pot of bean soup (I used the Beans and Noodle Soup recipe on The Best Life site, substituting vegetable broth for the water and adding ¼ cup lemon juice to jazz it up) is way cheaper than buying it premade in cans. So yes, you'll have to block out an extra hour a day for food prep, but you will see the savings pile up.
5. Eat…and repeat. And repeat. And repeat. I didn't realize what a luxury a varied diet was until this week. The first four days were fine—I had enough to eat a different breakfast, lunch and dinner each day. Days 5, 6 and 7 were like Groundhog Day. Another egg breakfast sandwich? Bean soup again?! I'm sure that if I kept this up, I'd get better at carving out a varied meal-plan, but if I see one more tangerine I'm going to fling it out the window.
6. Nothing went to waste. Speaking of flinging things out the window, you can't do this when you're on a budget. I've become a hoarder. I'm scared to throw anything away for fear of going hungry. My fridge is now home to a number of leftover containers harboring: ¼ cup of veggie broth; 10 grapes and a smidgen of ricotta for tonight's Wasa snack (this combo sounds weird but it's the best healthy snack I've had in years—I used peanut butter instead of almond butter because it's cheaper); half of an English muffin; and a sad, wilted bunch of spinach.
7. I lost a bit of weight. I wouldn't recommend this experiment for weight-loss purposes alone, but if you have trouble keeping a lid on your snacking, you will lose a couple pounds, because…there are no snacks in the house! Of course, you can get creative and desperate—I ate peanut butter straight from the jar on several occasions. But my trigger food is cheese, and I only had money to buy a five-ounce container of shredded Parmesan, the cheese called for in the bean soup recipe.
8. I had to shop at the least expensive store...and paid in the form of lower quality. This was perhaps the worst part of the experiment. There was no strolling through Whole Foods, no running to the convenient corner deli. I had to purchase everything all in one trip at my local, bottom-of-the-barrel grocery store. This was fine for packaged goods and dairy, but the produce was sad and limp. Poor-quality produce is a problem on two fronts: 1) It's not as tasty or nutritious; 2) It doesn't keep as long. My bean soup contained no carrots because they went bad before I got around to making it on Day 4.
9. I ate more fruit…but suffered on the veggie front. It's easier to buy cheap fruit in bulk and have it keep, but not so with the veggies. Also, the vegetables that I like to eat are expensive—asparagus, tomatoes (actually a fruit), sugar snap peas. I settled for salad greens and collards, but it wasn't enough to meet my daily quota.
10. You will end up breaking your budget by going out to eat. I was pretty strict when it came to eating at home, but I couldn't turn down a lunch with an editor (for work reasons, I promise!) or dinner with my brother and sister-in-law, whom I don't get to see too often. So I busted my budget by about $20—not bad considering how much I could have spent eating out. But I should have factored that in from the get-go—leaving me with $40 to spend on groceries, but two fewer meals to buy for.
All told, I survived, and I developed some smart habits I'll take with me into the coming weeks. But I'm going to allow myself some wiggle room when it comes to fresh veggies and a more varied diet of protein sources. And dark chocolate is going back on my list. Life is too short not to spend a little extra on something that makes me so happy.
Posted by Tula Karras on Wed, Jan 20, 2010
I'm an organic-holic. I shell out the extra dough for food that doesn't contain pesticides and antibiotics, and I go out of my way to shop at stores that carry organic food. I do it mostly for health reasons—some pesticides may be carcinogenic in large amounts, and chemical and drug runoff from farms pollutes the soil, the water and the planet. Plus, some studies have found slightly higher levels of nutrients in organic produce. I've also always assumed that my organic soups, salads and stir-fries taste better than their non-organic counterparts simply because they're all-natural (have you ever heard anyone say "this pasta needs flavor, please pass the pesticide?"). But do they really?
I wouldn't know because I rarely buy conventional food. The argument could go both ways, really: Because organic food doesn’t contain chemical preservatives, it could wilt and go bad more quickly; on the flip side, conventional produce may absorb some of the taste of the pesticides.
So I decided to find out. Using the Best Life recipe, Spicy Red Lentil Stew (see below), I pitted Team Organic against Team Conventional. Aside from not finding non-organic red lentils (that's right…NON-organic red lentils are on the endangered list) and organic curry powder, ingredients for both categories were easy to track down. (FYI, I spent about $5 more for the organic stew ingredients—not a lot, but significant when added up over the weeks.)
As I sliced and stirred, I went to extra lengths to make sure there was no visible difference between the two stews—I chopped both sets carrots and potatoes in exactly ½-inch chunks and then poured them into identical bowls, ID’d only by Post-Its on the underside of the bowls. I switched the bowls around several times until I was convinced I had no idea which was which. (Side note: In true rookie form, I DID know which of my hands had handled the jalapeños: The left one, because it felt like someone was holding a lighter under each finger. Seriously, always wear gloves when chopping any hot pepper.)
The moment of truth had arrived. I sat down with a glass of water (palate cleanser) and dug into the bowl on my right. Mmmm…good, tasty, spicy. Sip of water. Left bowl: Mmmm…good, tasty, spicy. Sip of water. Confusion. Right bowl again. Left bowl again. Right. Left. After about 10 bites of each, I had a winner, but not by much: The bowl on the right had a bit more flavor and punch, particularly the peas and carrots. I looked at the Post It on the bottom of the bowl and…(drum roll)…it was the organic stew.
The lesson? For all of you spending extra money on organics, you may very well be getting a slightly more flavorful meal. And for those of you who don't buy into organics (whether it's a budgetary concern, lack of availability or otherwise), you're not doing yourself a huge disservice, as the difference was minor.
I'm going to attempt this experiment again in the summer, when produce is at its peak. But in the meantime, the healthiest produce is the produce you actually buy, take home, prepare and eat— whether it’s organic or not.
Let me know if anyone else out there has tried this experiment themselves, or if you've found taste or availability to be an issue with either organics or conventional.
Spicy Red Lentil Stew
Makes 5 servings
INGREDIENTS
1 tablespoon olive oil
1 medium jalapeño pepper, finely chopped (wear gloves when chopping to protect hands from heat of pepper)
1 teaspoon cumin seeds
3 cups low-sodium vegetable broth
1 cup red lentils, drained and rinsed
1 can (28 ounces) no-salt-added whole peeled tomatoes, undrained and chopped
4 carrots, cut into 1-inch piecs (about 2 cups)
2 medium potatoes, cut into 1-inch pieces (about 2 cups)
1 tablespoon curry powder
1 tablespoon lemon juice
1/2 cup frozen green peas
1 tablespoon chopped fresh cilantro
DIRECTIONS
1. In a 1-quart saucepan, heat oil over medium heat and cook jalapenos and cumin seeds, stirring occasionally, 2 minutes. Remove from heat and set aside.
2. In a 4-quart saucepan, bring broth, lentils and tomatoes with juice, carrots, potatoes, curry powder and lemon juice to a boil over high heat. Reduce heat to low and simmer, stirring occasionally, 30 minutes or until vegetables are tender.
3. Stir in jalapeno mixture and peas. Simmer, stirring occasionally, 5 minutes.
4. Season, if desired, with salt and ground black pepper. Sprinkle with cilantro and serve, if desired, with hot cooked rice.
Nutritional Information
Calories: 203
Saturated Fat: 0.5 g
Carbohydrate: 38 g
Fiber: 9 g
Sugar: 11 g
Calcium: 107 mg
Sodium: 129 mg
Posted by Stephanie Clarke on Mon, Dec 14, 2009
Between work and visiting my boyfriend in Washington, D.C., I've been traveling back and forth a lot. That means I have to be extra careful when planning my grocery list for the week. Getting the right amount of food so that I can have a variety of delicious meals, stick to my budget, and not waste any food was a challenge at first. I've found that my freezer is the key to my success. It allows me a little more flexibility and makes it much more convenient to put together healthy meals without worrying about spoiling.
Here are some foods that are in there now and how I use them to create different meals and snacks:
Baked sweet potato fries
Make them as a tasty side dish for the turkey burger or any meal (they fulfill my craving for French Fries too!).
Edamame
I buy the pre-cooked variety. Just thaw them and enjoy them as a protein-filled snack or side dish.
Frozen broccoli
This is a delicious side dish, steamed and topped with Parmesan cheese and a teaspoon of olive oil.
Frozen mixed Thai-style vegetables
Perfect for making a stir-fry with shrimp (see next item) or tofu.
Frozen shrimp
Just run under hot water for about 30 seconds to thaw slightly, then pan fry in olive oil, garlic, and a splash of white wine. Or, add to stir fried veggies with a dash of teriyaki sauce and fresh ginger. (I just made the Spaghetti with Fennel and Shrimp, a TheBestLife.com recipe. It was delicious and so simple!)
Turkey burgers
Separate them into individual bags so that they're easy to grab and thaw. They're great for lunch or dinner on a whole-wheat English muffin with red onion, baby spinach, and slice of reduced-fat Swiss.
Veggie burgers
A great quick source of protein, I eat veggie
burgers in wraps, break them up and crumble into soup, use to top a
pizza, or eat them plain, as a snack, with some ketchup.
Whole-grain waffles
Try a satisfying breakfast of whole-grain waffles topped with bananas, walnuts, and a dollop of nonfat Greek yogurt.
Whole-grain English muffins
Use them for egg sandwiches, veggie or turkey burgers, or as a snack with peanut butter and banana.
For more healthy-eating advice, check out TheBestLife.com.
Posted by Stephanie Clarke on Mon, May 11, 2009
Coffee shops are like a second office to me when I'm on the road—I can find a Starbucks almost anywhere in the country and they offer reliable internet. In fact, there are days like today when I find myself having one or two meals or snacks there. Thankfully, they have lots of great tasting, healthy, and surprisingly affordable, choices. Here are two meals that I had today along with the calorie and cost breakdown:
Breakfast
Spinach, Roasted Tomato, Feta and Egg Wrap (270 calories, 8 grams fiber) with a tall coffee with about three ounces nonfat milk (about 15 calories)
Cost: $3.95 (Combo meal)
Lunch
Turkey and Swiss sandwich with light mayo (390 calories, 2 grams fiber) with a Grande ice water (0 calories)
Cost: $4.95
Total cost: $ 8.90 (without tax)
I'm a huge fan of meals at home because I have control over my ingredients and can make a great meal for a low cost. But when that's not an option, it's nice to know that you can get two healthy meals for less than $10 at your local Starbucks.
And here's a waist-friendly and wallet-friendly snack idea: A tall nonfat latte with a piece of fruit. In the mood for something sweet? Instead of going overboard with a giant cookie or apple fritter (both more than 400 calories!), spend just 80 calories for a small double chocolate brownie cookie with your latte.
Posted by Michelle Hering on Thu, Apr 30, 2009
Finances are tight for a lot of Americans, and as a result, many people have started to try to figure out where they can make cuts to save cash. My husband and I have had our own budget discussions recently, and we've debated whether our gym memberships are worth it. Of course, I never want to skimp on my health so I carefully weighed the pros and cons of keeping the membership.
While I was busy considering what I loved and hated about the gym, I started to think about setting up a home gym. I wondered if we had the room for it, how much it would cost and whether or not I was crazy to even consider it. I quickly scoured the articles in TheBestLife.com's library, which feature home workout routines (both cardio and strength training) as well as tips on essential and inexpensive equipment, and realized I could not only build a home workout space, but be successful if we needed to. Ultimately, we decided to stick with our memberships for now, but I know that if we ever do need to take a break, we could skip the gym, save some cash and still stay fit.
Posted by Heather Jones on Wed, Apr 08, 2009
Wondering whether you should go organic? There are benefits to choosing organic foods over conventionally grown products; for instance, organic fruits and veggies help reduce your exposure to potentially
harmful chemicals. And organic farming is better for the environment.
But in these tough economic times, buying organic isn't always an
option. So, what should you do? Limit your organic produce purchases to only the
most contaminated fruits and veggies. According to the nonprofit organization,
Environmental Working Group (EWG), you can lower your pesticide
exposure by a whopping 90 percent if you avoid (or buy only organic alternatives of) the produce they refer to as the "The Dirty Dozen," the 12 most contaminated fruits
and veggies.
The following table from the EWG will help you decide which organic produce purchases to make. For even more help you can
print out the EWG's pocket-size Shopper's Guide to Pesticides.
| RANK | FRUIT OR VEGGIE | SCORE
|
| 1 (worst) | Peaches | 100 (highest
pesticide load)
|
| 2 | Apples | 96 |
| 3 | Sweet Bell Peppers
| 86 |
| 4 | Celery | 85 |
| 5 | Nectarines | 84 |
| 6 | Strawberries | 83 |
| 7 | Cherrries | 75 |
| 8 | Lettuce | 69 |
| 9 | Grapes (imported)
| 68 |
| 10 | Pears | 65 |
| 11 | Spinach | 60 |
| 12 | Potatoes | 58 |
| 13 | Carrots
| 57 |
| 14 | Green Beans
| 55 |
| 15 | Hot Peppers | 53 |
| 16 | Cucumbers | 52 |
| 17 | Raspberries | 47 |
| 18 | Plums | 46 |
| 19 | Oranges | 46 |
| 20 | Grapes (domestic)
| 46 |
| 21 | Cauliflower | 39 |
| 22 | Tangerine | 38 |
| 23 | Mushrooms | 37 |
| 24 | Cantaloupe | 34 |
| 25 | Lemon | 31 |
| 26 | Honeydew Melon
| 31 |
| 27 | Grapefruit | 31 |
| 28 | Winter Squash
| 31 |
| 29 | Tomatoes | 30 |
| 30 | Sweet Potatoes
| 30 |
| 31 | Watermelon | 25 |
| 32 | Blueberries | 24 |
| 33 | Papaya | 21 |
| 34 | Eggplant | 19 |
| 35 | Broccoli | 18 |
| 36 | Cabbage | 17 |
| 37 | Bananas | 16 |
| 38 | Kiwi | 14 |
| 39 | Asparagus | 11 |
| 40 | Sweet Peas (frozen)
| 11 |
| 41 | Mango
| 9 |
| 42 | Pineapple | 7 |
| 43 | Sweet Corn (frozen)
| 2 |
| 44 | Avocado | 1
|
45 (best)
| Onions | 1 (lowest
pesticide load)
|
Source: Environmental Working Group
For more info on healthy eating and weight loss, check out TheBestLife.com.
Posted by Heather Jones on Fri, Apr 03, 2009
You can pinch pennies and still fill your cart with healthy picks using use these tips, which come from my ebook, The Grocery Cart Makeover (www.grocerycartmakeover.com).
1. Log on. Check out websites like mygrocerydeals.com or even the site of your local grocery store to find sales and coupons. A savings of $10 per week adds up to $80 over two months. For double savings, pair your coupons
with a weekly store sale and bag serious bargains.
2. Be loyal. Most grocery stores have loyalty programs—join and receive
personalized savings on the things you buy the most. Some stores even
offer discounts on gas, free movie tickets, airline miles, and more!
3. Make a list. Build a weekly menu, then construct a grocery list based
on the foods you need for your menu. Shopping from a strategic list
ensures avoiding extra trips to the store for forgotten items, and it
also keeps your goals in clear view, cutting the temptation to buy
extras not on your list.
4. Plan weekly trips. Go more than once a week to the grocery store, and
you'll end up with expensive and empty-calorie extras you don't need.
But if you shop every other week, you won't be able to stock up on
healthy fresh foods, like milk and produce. Once a week is just right.
5. Go solo. Whether it's your sweetie or your toddler, bringing companions to the store makes it harder for you to stick to your list and
can add up to extra cash at the checkout.
6. Stick with the basics. Commit to a cart full of healthy foods and leave the rest on the
shelf—it's a mindset that will save you money and keep your health on
track. Filling your cart with mostly processed, empty-calorie foods will cost you—not only cash, but your health, too.
7. Look high and low. Some grocery stores stock their most expensive
items at eye level, so scope the shelves up and down where you'll
likely find the less expensive store brands and sale items. Store
brand secret: Generic replicas are often made by the name brand
companies.
8. Go meatless. Substitute beans, tofu, eggs, nuts, or peanut butter for
meat two to three times a week. Meatless protein substitutes are often
less expensive and healthier, too.
9. Chill out. Frozen fruit and vegetables are a great nutritious alternative to fresh. Frozen is just as healthy as fresh because fruit and veggies are flash-frozen shortly after harvest, preserving the nutrients. Same goes for canned vegetables without added salt and fruit canned in their own juice.
10. Be a windowsill gardener. Fresh herbs add flavor without fat and sodium, so use them generously. But buying fresh herbs in the grocery store can add up quickly, and they tend to go bad faster than you can use them. Buy a potted version and cultivate your own healthy garden to save yourself some money.
What you put in your cart is like making an investment; while junk food is risky, healthy bites are a safe bet for the long-term. In the end, filling your cart with nutritious picks is a much better bargain then filling it with junk. And if you use these tips, you won't have to spend a fortune to fill your fridge and cabinets with diet-friendly fare.
For more tips on losing weight and saving cash, check out TheBestLife.com.
Posted by Janis Jibrin on Tue, Mar 10, 2009
We're all looking for ways to pinch pennies in these tough economical times, and believe it or not, you can find some pretty big savings at your supermarket. Check out some of my favorite budget staples below. (Note: The prices reflect the Washington D.C. area where I live—prices in your area may vary.)
CABBAGE
Cost: $1.50 for a two-pound head (five cents per ounce)
Why it's a deal: Cabbage is chock-full of cancer-fighting phytonutrients and is a great source of vitamin C and fiber. Plus, there are so many ways to use it.
CHICKEN THIGHS
Cost: $1.89 per pound (12 cents per ounce)
Why it's a deal: Chicken breast gets all the glory because it's so lean, but even with double the fat and saturated fat, skinless thighs are still a lean meat, with just seven grams of fat and two grams of saturated fat per three ounces cooked. They're so much moister that you don't have to worry they'll turn out dry. And, they're about half the price.
EGGS (supermarket brand)
Cost: $1.99 per dozen (17 cents per egg)
Why it's a good deal: Eggs offer the highest quality protein, and though they're high in cholesterol, it's usually not a problem for most people. That's because saturated fat in foods—not cholesterol—has a bigger effect on blood cholesterol. And the three grams of saturated fat in two eggs is not much. Looking to cut calories, try liquid eggs in a carton (AllWhites and Better'n Eggs carry the Best Life seal). While liquid eggs are pricier than whole eggs, it ends up costing nearly the same if you remove the yolk and make a cup-for-cup comparison. In other words, 1/4 cup liquid eggs is the equivalent of two large egg whites and costs nearly the same amount.
FRESH TROUT, CATFISH OR TILAPIA
Cost: $6 to $7 per pound (38 to 44 cents per ounce)
Why it's a deal: Fresh fish can be very pricey. In fact, you can spend $17 or more per pound on some fish, but these three options are usually the least expensive. Trout is my favorite one, and it's also the highest in omega-3 fats.
IN-SEASON FRUIT
Cost: $1.25 per pound or more
Why it's a deal: You often pay less for in-season fruit because it doesn't have to be shipped in from far-away places. I'm lucky enough to have a farmer's market nearby, and I always find that prices are comparable or even a little less than the supermarket. And there's no comparison in taste!
LENTILS (supermarket brand)
Cost: 85 cents per one-pound bag (five cents per ounce)
Why it's a deal: Lentil soup, lentil chili, lentil stew, lentil curry, lentil salad with herbs and vinaigrette—there are so many delicious ways to make lentils. And, all legumes are fantastically nutritious—rich in fiber, iron, B vitamins and phytonutrients—and cook quickly.
OATMEAL (supermarket brand)
Cost: $2.99 per 48-ounce can (seven cents per ounce)
What it's a good deal: You can get your cholesterol-lowering soluble fiber for just 10 cents per 1/2 cup (dry) serving.
PEANUT BUTTER
Cost: $2.50 for an 18-ounce jar of regular (14 cents per ounce); brands that contain no partially or fully hydrogenated oil are usually a little more expensive
Why it's a good deal: Although high in fat, peanut butter contains mostly monounsaturated and polyunsaturated fat, which don't raise LDL ("bad") cholesterol, and it's fairly high in protein. It also contains compounds that help lower blood pressure. And, who doesn't like peanut butter? Smart Balance peanut butter carries the Best Life Seal because of it's added health twist: Heart-healthy omega-3s, which in my opinion, more than justify its extra cost. It's still a low-cost, satisfying food.
SARDINES (Brunswick brand)
Cost: $1.49 per 3.75-ounce can (39 cents per ounce)
Why it's a good deal: Sardines are a very good source of omega-3s, and, if you buy them "bone-in" (most sardines come this way), you get more calcium in a 3.75-ounce can than you do in a cup of milk. Check out the "Crispbread Open-Faced Sandwich with Sardines and Sweet Pepper" in Bob's new The Best Life Diet Cookbook—it's really delicious and very easy to prepare.
For more healthy-eating advice, join Bob Greene's TheBestLife.com.