Most of you know how integral fruits and vegetables are to your overall health. The compounds in fruits and vegetables work to enhance immune function, improve heart health, decrease inflammation, etc. As readily available as this information is, people choose to purchase and eat unhealthier food options in an attempt to save money. 

In reality, there are plenty of budget-friendly ways to boost your fruit and vegetable intake. Eating healthy foods does not have to break the bank. Rather than harming your health with convenient fast food that you think will save you money, you can do your body a favor and nourish it with higher-quality foods. Learn how to do that on a budget in this article. 

Shop At Your Local Market Or Farmer’s Market

Depending on your location, a farmer’s market may not be the most convenient place to shop. Additionally, it can be expensive if you live in a city San Francisco, New York City, or Los Angeles. Most local farmer’s markets, though, sell seasonal produce at more affordable prices than regular grocery stores. When you shop directly from the farmers, you skip the middleman, tending to result in lower prices. Lastly, you get access to the freshest in-season produce, which is usually more flavorful. 

Shop Seasonally

Speaking of in-season produce, buy the fruits and vegetables that are in season, which can translate to significantly lower costs. For example, purchase melons and berries in the summer, apples and parsnips in the fall, squash in the winter, and asparagus in the spring. Knowing which produce items are in season will help you save on your grocery bill. You can always research a growing calendar in your area, or consider asking your local grocery store staff to understand which produce items are in season. 

Don’t Be Afraid Of Frozen Fruits And Vegetables

Frozen fruits and vegetables are valuable, especially if you are trying to eat healthy on a budget. Not only can they be just as nutritious as fresh fruits and vegetables, but they can also be equally as nutritious. Since they are typically cut or prepared in a specific way, they are convenient and easy to handle. Plus, you can store them in your freezer until you need them. Just make sure that you avoid added ingredients when buying frozen fruits and vegetables. You should not see salt, sugar, or sauces on the ingredients list because those ingredients detract from the health benefits. They also indicate extra additives. Frozen peas, spinach, broccoli, mixed vegetables, berries, and other fruit are excellent options that are quite versatile. 

Plan Your Meals And Create A List

There is nothing worse for your budget than heading into a grocery store without a list. You just buy what you think you need, as opposed to stocking up on what you actually need, and what is actually healthy for you. By planning your meals ahead of time, you can make a shopping list that includes every ingredient you will need to make those meals. That reduces the likelihood of food waste and impulse buying. A list of necessary items will help you avoid the unnecessary things that will typically spoil in the fridge. 

Properly Store Your Fruits And Vegetables

If you store your produce properly, you can maximize the shelf life and minimize food waste. Some produce needs to be stored on the countertop, while other produce requires refrigeration. Herbs, for example, should be stored in a jar of water with stems in the fridge to encourage a longer shelf life. Don’t store apples near bananas because the gases they emit can quicken the ripening process of both fruits. Buying in bulk? Consider freezing excess produce to extend the shelf life, but make sure to use airtight bags or containers to prevent moisture buildup.

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Online shopping is more popular than ever these days, and Americans continue to spend a substantial amount of money on groceries. A recent survey found that the average American adult goes to the grocery store 1.6 times per week. Although that doesn’t seem like a high number, frequenting the grocery store means that you may have some things to learn about supermarket shopping. That’s especially true if your goal is to save a little money. 

Grocery shopping is a relatively simple task: you select items off the shelf, pay for them, and take them home. That act of grocery shopping is not the issue; rather, the issue is what you do in the store. You might be making a series of inadvertent mistakes that can cost you time, money, and your health. To help you become a better grocery shopper, we have outlined common mistakes people make in the supermarket. Avoid these traps and you’ll be much better off. 

You Don’t Have A Grocery Shopping App

There’s an app for everything these days. If you care about conserving cash, especially when your dollar doesn’t go as far in the supermarket as it used to, you’ll want an app. A recent report found that food prices increased 9.5% since February 2022, and the USDA estimates an additional 7.5% increase in the coming year. A simple way to save money on groceries is by using the store’s app. You can clip digital coupons or take advantage of weekly deals, which you may not get as a regular rewards member or general shopper. 

You Don’t Buy Seasonal Produce

One of the best things about buying seasonal produce items, besides the fact that they are more affordable, is that they taste the freshest. Seasonal produce tends to be riper, fresher, and tastier because of the availability amid peak harvest. There are more strawberries in July than in December because of seasonal availability. Buying produce out of season is possible, but it tends to be more expensive. You can look up seasonal produce guides, or visit local farmer’s markets, to find out what’s in season in your area. 

You Don’t Read Food Labels 

Before you slide a food item with a label in your shopping cart, go ahead and give it a spin to read that nutritional label. Yes, we are even referring to packaging that uses trendy words like “healthy” or “low-fat.” The nutritional label tells the truth! Pay attention to saturated fat, sodium, and added sugars, as you want to limit your consumption of those. Look to see how much dietary fiber, iron, calcium, vitamin D, and potassium the food provides. Additionally, make sure to take note of the serving size, because there may be more than one serving in the package. Click here to learn more about nutritional labels and how to read them.

You Ignore The Frozen Food Aisle

Now, before you jump to any conclusions, we do not advocate buying TV dinners or pre-made lasagna dishes. Those food items are incredibly rich in sodium and preservatives. We are referring to frozen produce, including peas, broccoli, vegetable medleys, and frozen fruit varieties. Produce is frozen at peak freshness, making nutrients more accessible and available to your body. Just make sure that you don’t see any added sugars on the nutritional label! 

You Only Shop The Perimeter

When it comes to the raw vegan diet that accompanies our cleanses, we advocate shopping the perimeter of the store. That’s where you find the fresh produce and raw nuts and seeds. Although the middle aisles contain a huge collection of unhealthy foods, you can still find some gems within them. You miss out on lentils, beans, chickpeas, wild rice, quinoa, brown rice, oats, and more if you skip the middle aisles. As long as you stick to your shopping list, you can avoid the bad stuff!

You Don’t Make A List

Speaking of lists, entering the grocery store without a list is a recipe for impulse buying. When you have a plan in place, you are much less likely to add things like packaged cookies and other unhealthy foods to your cart. Shopping without a list typically makes you spend more money as well. Your list is your game plan and following it can help you succeed in the grocery store.

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If you feel stressed about finances, especially after the past couple years, you are not alone. It’s not a secret that money has close ties with your emotions. An overwhelming amount of debt can cause anxiety and nagging guilt nay result from overspending. Your relationship with money, however, is a two-way street and you can benefit your overall health by budgeting properly.

According to a 2020 American stress report, about 64% of adults stated that money is a primary source of stress. Additionally, a 2021 report found that only 39% of Americans could comfortably cover an unexpected $1,000 expense without dipping into savings. Financial stability is an integral tool for survival, and psychiatrists say that the fear of instability can trigger stress and anxiety. 

Some stress is beneficial in certain situations, but it’s difficult to silence financial stress. It lingers in the back of your mind, no matter if you are spending money or not. Chronic stress, especially financial stress, can increase the risk of high blood pressure, mood swings, depression, anxiety, and heart disease. According to another 2020 report, people in Black, Indigenous, and People of Color (BIPOC) communities suffer from financial stress the most. The worry comes from being able to afford rent, mortgage, student loans, and childcare. 

Money And Mental Health

You can blame poor mental health on a lack of money, but that’s not the root of the problem. The primary reason that links stress to finances is the way in which you manage money. Sometimes, you have to take a step back from the situation to think about the problems you have with money. Perhaps the chronic disorganization of budgeting is causing stress. That’s why it’s integral to look at why money issues started. In addition to figuring out the cause of financial stress, you ultimately have to forgive yourself and progress from there. 

Accountability is everything and you have the power to take steps that can help you fix your situation. You can learn to budget and stick to it. Once you do, you can experience the following health benefits. 

Budgeting Helps Reduce Physical Symptoms Of Stress

When you establish a budget and follow it, you can help set aside funds for the future. A budget also lets you know where you stand with the financial goals you set. According to a recent review of studies, budgeting may help relieve anxiety and existential dread. The reason for this is that a budget can help you feel in control, which can promote relaxation about finances. Dialing down your stress about money can reduce muscle tension, stomachaches, and even blood pressure. 

Budgeting Helps you Fund Your Healthcare

This isn’t to say that budgeting gives you more money to put towards health insurance. The takeaway is that following a budget can help you set aside funds for activities, appointments, or other things that make you a healthier person. For example, you can get a gym membership, therapy sessions, massages, chiropractic adjustments, and healthier food. Investing in yourself is a form of self-care, and it helps to have a budget in place to fund healthy endeavors. 

Budgeting May Improve Immune Function

How could this be true? Well, anything that can reduce stress levels can lift some pressure off the immune system. Stress causes the body to expend energy to primary functions. That slows digestion and makes the immune system sluggish. By turning off your fight-or-flight response, you can help improve immune function. 

Budgeting Improves Self-Esteem

There’s a correlation between what you do to save money or control spending and how you feel about yourself. Think of adhering to a budget as a sense of competency and accomplishment. When you set goals or priorities in one part of your life, they tend to have a domino effect on the other aspects. You’ll begin to build steam and find that your self-esteem and self-confidence benefits. 

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On the latest episode of Vegan 101, we discuss how to eat plant on a BUDGET!

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’Tis the season of giving, and love and merriment should fill the air. If that’s the case, why do the holidays push you to your limits, stressing you out like never before? During the holidays, people often resort to bad habits like eating excess sugar, overdosing on caffeine, and being too indulgent with booze. Add all of that to the heightened emotions that surround the holidays and you get the perfect recipe for stress. 

According to the American Psychological Association (APA), roughly 50% of all adult women in the United States experience more stress during the holidays than they do the rest of the year. Additionally, roughly 41% of adult women turn to food for comfort, while 28% of women seek comfort in alcohol. Part of this stress comes from worrying about money, making sure that everything is perfect, and attempting to smooth family relations. 

The Holidays During COVID-19

For the most part, the 2021 holiday season should be less stressful. If you’ve been following health guidelines and taking care of your health, you should be fine to travel and visit with family that you may not have seen last year. With a new variant on the horizon, it may only enhance the stress that tends to accompany the holidays. You are not alone in this fight against stress, though, and we have six great tips to beat stress this holiday season. 

6 Tips To Beat Holiday Stress

#1: Know Your Spending Limit

You don’t want to max out your card or drain your checking or savings account during the holidays. At the same time, the holidays are notorious for money problems, which cause the most amount of stress. It’s essential to set a budget, but you have to respect it. You can’t set aside holiday spending money and exceed that limit just because you want to. It’s okay to be conservative with your funds. Consider making gifts from scratch to avoid spending a lot on miscellaneous stuff.

#2: Squeeze The Hegu Spot

Acupressure is the practice of applying pressure to specific points on the body that trigger internal responses. To aid stress reduction, you need to apply pressure to the hegu spot, which is between the thumb and index finger. Apply firm pressure in this area for 30 seconds to help reduce stress and upper body tension. Make sure to breathe deeply while squeezing this area. 

#3: Out With The Old

Because of COVID-19, your holiday season may not look the same. That’s perfectly fine! It may be frustrating to not spend time with family, but holidays don’t have to look the same this year. More often than not, it’s beneficial to welcome new ways of celebrating. Leave the traditions of old behind this year and enjoy the present. Many psychologists recommend that people start new traditions this year, which will focus your attention on positivity, instead of negativity and longing.

#4: Be Realistic

Once you accept that the perfect holiday celebration doesn’t exist, life is a dream. Don’t concern yourself with what society and commercials deem as the perfect holiday setup. Make the holidays special for your family. Once you start comparing your holiday situation to the rest of the world, you’ll see the tidal wave of stress on the horizon. Let this year be a chance to focus on love, generosity, and fun within your household and your stress will melt away.

#5: Say Yes To Sex

You didn’t think that this would be the final recommendation for reducing holiday stress, did you? As it turns out, health experts say that a good old-fashioned roll in the hay with your loved one gets rid of your stress. Additionally, it works to boost endorphin production and raise levels of oxytocin, which helps promote better sleep. Sex is also a great way to boost self-esteem. 

Don’t let the world dictate your holiday season. Make it special with your family and you will have a stress-free holiday season. Don’t forget that it’s all about love and spending time together. 

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The common misconception is that it costs a fortune to eat healthy foods. On the contrary, many nutrient-dense foods are very affordable and great alternatives to unhealthy foods that cost a lot more. The resistance to buy healthier foods is more about the fact that eating healthy can be difficult. Price is sometimes a factor, especially if you eat out a lot, but shopping for plant-based foods at the store will not break the bank.

When you buy healthier plant-based foods, it’s always best to buy in bulk. For instance, you can make a lot of smoothies when you buy a large bag of frozen fruit. A carton of oats goes a long way and beans and lentils are your best friends. You can’t forget about the vegetables, though! See how easy it is to eat healthy on a budget when you read about the affordable, nutrient-dense foods below. 

#1: Spinach

A simple 10-ounce bag of spinach shouldn’t cost more than two dollars. You can add spinach to smoothies, soups, salads, and even sauces. Spinach is rich in vitamins A, C, and K, and manganese, iron, folate, and magnesium. Like other leafy greens, spinach contains chlorophyll and other plant compounds that help to improve cellular health and reduce inflammation. 

#2: Garlic

This isn’t a main course, but adding garlic to your food is like adding a superfood bomb to your meals. The flavor and aroma are enchanting, but garlic is really known for it’s medicinal and healing properties. The antioxidants give garlic its potent anti-fungal, anti-cancer, and anti-inflammatory properties. Garlic is packed with copper, iron, selenium, calcium, B-vitamins, and vitamin C. You can get several garlic bulbs for two dollars and you can add it to almost every dish.

#3: Broccoli

Depending on where you buy your produce, broccoli should only cost between one to two dollars per pound. Most people are unaware that broccoli is an excellent source of vitamin C. One cup of broccoli satisfies 135% of the recommended daily intake (RDI) of vitamin C. Studies have shown that the antioxidants in broccoli may reduce your risk of heart disease and certain cancers. Enjoy broccoli cooked, raw, in salads, soups, stir-fries, and more. 

#4: Oats

Oats are simple to make and very affordable. Try to opt for old-fashioned rolled oats when possible, or you can spend a little extra on steel cut oats. Oats are naturally rich in fiber, B-vitamins, magnesium, iron, and complex carbohydrates. A bowl of oatmeal in the morning helps to increase energy levels and improve your mood. 

#5: Beans

Beans, beans they’re good for your heart…and your wallet. From garbanzo and black beans to lima beans and kidney beans, legumes are rich in protein, fiber, zinc, folate, magnesium, and potassium. Beans are honestly the most affordable sources of protein and they contain essential amino acids that the body cannot produce on its own. Add them to stews, stuffed sweet potatoes, spaghetti squash, soups, or salads. 

#6: Sweet Potatoes

Sweet potatoes can cost more at times, but they are often under one dollar per pound. These root vegetables are rich in both vitamins A and E, in addition to potassium, B-vitamins, manganese, and complex carbohydrates. Studies have shown that sweet potatoes help to regulate blood sugar levels, stress levels, and blood pressure levels. You can make mashed sweet potatoes, sweet potato fries, sweet potato juice, or add them to soups or roasted vegetable medleys.

#7: Onions

Just like garlic, onions are not the main course, but they add wonderful flavor to your meals. From stir-fries and soups to sauces and roasted vegetable medleys, onions always complement other ingredients. Onions are fairly low in price and they are excellent sources of antioxidants, some of which may prevent against diabetes and certain types of cancer. Click here to learn more about onions.

#8: Tomatoes

While tomatoes technically fall into the fruit category, most people associate them with vegetables. They are available year round and are very easy on the wallet. The average tomato is rich in vitamins C, E, and lycopene, which is the antioxidant that gives tomatoes their signature color. Both vitamins C & E help to support collagen production, which benefits the skin. Add tomatoes to salads, sauces, soups, or risotto.

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Maintaining a healthy diet may be one of the hardest things to do in life. It takes self-discipline, determination, and a will to want to be the healthiest version of yourself. Eating healthily, though, is often thought of as expensive or impossible if you don’t have a lot of money. This couldn’t be further from the truth, and doctors and nutritionists agree.

Why Should You Follow A Heart-Healthy Diet?

According to the Centers for Disease Control and Prevention (CDC), one person dies every 37 seconds in the United States from cardiovascular disease. Roughly 647,000 Americans die from heart disease each year, which equates to one in every four deaths. When you consider that diet plays a large role in your risk of developing heart disease, eating foods that are beneficial for you entire body, including your heart, is the right thing to do.

Foods To Tat And Foods To Avoid On A Heart-Healthy Diet

Foods You Should Eat

• Fruits and vegetables
• Legumes
• Raw nuts and seeds
• Whole grains
• Liquid oils (mainly coconut, avocado, olive, and walnut oils)
• Lean proteins

Foods You Should Avoid

• Dairy products
• Fatty or processed meats
• Trans fats
• Processed foods
• Refined sugars or grains
• Sugary drinks (soda, bottled juices, etc.)
• Sold fats

Tips For Heart-Healthy Eating On A Budget

Be Aisle Smart

We cannot stress this point enough, people. The center aisles of the grocery store will lure you in with their packaged cookies, chips, canned foods, and frozen treats, but they are trying to trap you. Vegetables, fruits, nuts, seeds, fish, and meat are shelved around the exterior aisles of the market. The only items you should buy from the center aisles are sodium-free canned beans (black beans, garbanzo beans, or kidney beans) because they have many heart-healthy fats. You can also purchase frozen fruit, so long as there are no added sugars or preservatives.

Don’t Shop On An Empty Stomach

If you are trying to practice self-discipline, you will not be able to act responsibly if you shop for groceries on an empty stomach. When you’re hungry, it’s much easier to impulsively buy things that you know you shouldn’t eat. Go to the grocery store on a full stomach with a list of foods that you should buy. This will help you stick to your budget and avoid unnecessary, unhealthy items.

Be Label Smart

Certain foods are more attractive than others. That’s just the way it is. For example, a sugary cereal is more attractive than a fiber-rich, natural grain cereal. And people buy what they are used to, so the willingness to step outside the comfort zone is another hurdle to jump over. Anytime that you purchase something with a label, you have to look at the calories, sugars, fats, cholesterol, protein, and sodium per serving. Sodium, saturated fats, trans fats, and cholesterol, should be consumed in limited quantities if you want a healthier heart.

Stop Eating Out

Eating out frequently is a surefire way to quickly deplete your funds. Additionally, the restaurant you eat at is often controlled by impulse. But…you can cook your own meals, bring your own lunch, pack your own snacks, and still eat an unhealthy diet. Therefore, you must apply the other tips in this article to reform your diet and increase the nutritional value of your homemade meals, snacks, and more.

Home Cooking On A Budget

Healthy eating is not complicated, although it can seem that way at first. The simplest way to ensure that all of your meals are properly portioned and heart-healthy is by meal prepping. You may find that your dollar goes a lot farther when you buy raw ingredients that make up a certain number of meals and snacks.

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The obstacle that prevents dietary change is not the consumption of different foods; rather, it is the notion that eating healthier is expensive. If you compare the price of a salad or vegan entrée to a combo meal at a fast-food restaurant, it is clear that it costs more to eat out if you are eating plant-based. That reality isn’t the same for buying plant-based groceries, though. In fact, you can save a lot of money on groceries by switching to a plant-based diet, provided you do it right.

It’s easy to associate plant-based eating with higher grocery bills. This is because people associate veganism or vegetarianism with Whole Foods, Sprouts, or other health food stores. It is our duty to let you in on a little secret: every grocery store has plant-based foods. From your local ethnic market to Ralphs or Winco stores, you can buy affordable foods from the essential plant-based food groups: vegetables, fruits, legumes, and whole grains. In fact, if you are only buying within those four food groups, it is very easy to grocery shop without spending your entire paycheck. We have some great tips to help you shop smarter and healthier, all while saving you money. You can do this!

Find The Market With The Best Prices

The closest market to your home isn’t always the most affordable place to shop. It is often worth it to drive a couple extra miles to a grocery store that is kinder to your wallet. Produce can be expensive at health food stores, while ethnic markets and Trader Joes, for instance, offer great prices on the same items.

Buy Dried Legumes Instead Of Canned Varieties

It’s easy to grab a can of black beans or chickpeas, and it’s even easier to cook with them. Legumes are staples in the world of plant-based eating, but you can spend a lot on canned varieties. Not to mention, canned legumes are often loaded with sodium and other preservatives. Opt for dried beans when you can because you get more bang for you buck, and they are free of preservatives. You can always soak the dried legumes overnight or make them in a slow cooker or Instant Pot.

It’s All About Budget-Friendly Proteins

Fake meats are all the rage in this modern age, but the truth of the matter is that they are overly processed and expensive. Some Beyond Meat products or fake meats will cost a lot more than a bag of lentils or quinoa, which extend to several meals. The same goes for dried legumes (see the above tip). Add chickpeas to your salad instead of using mock chicken. Additionally, many vegetables are excellent sources of protein. Click here for some of the best plant protein options.

Try To Only Shop Once A Week

It is best to make a meal plan or gather a collection of potential recipes you’d like to make for the week. This allows you to stock up on items until your next trip. If you have to continually go back to the store, you will most likely spend more money than you need to.

Superfoods Are Great, But Don’t Focus On Them

When we refer to “superfoods,” we are talking about green powders, wheatgrass shots, acai packs, maca powder, and goji berries. All of those foods have their place, but not in your house if you are on a budget. Those items will lead to an extremely high grocery bill that you simply can’t stomach. Many fruits and vegetables contain similar nutrients and health properties to those trendy superfoods. Instead of acai packs, get a large bag of mixed frozen fruit. Add kale or spinach to your smoothies instead of green powders or spirulina. Cut back on these foods and it’ll save you lots!

Make Affordable Recipes

Cheap or affordable meals do not have boring or bland flavors. These meals are all about making frugal foods the stars of your dishes. There are many budget-friendly foods that can be transformed into delicious entrees. You can make lentil stew, black bean and sweet potato chili, vegetable stir-fry, or spiced chickpea tacos.

Don’t Panic If You Can’t Buy Organic

While it is a nice thought to only purchase organic produce, it can’t always be done from a budgetary standpoint. Our main advice: buy organic when it’s feasible to do so. Try your best to buy organic when it comes to the dirty dozen/clean 15 recommendations, but don’t feel guilty or bad if you can’t.

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With bustling social calendars, end of the year projects nearing their deadlines, and upcoming travel plans, this time of year is more hectic than ever. Stress levels are high, diets are poor, and it can seem like you are barely keeping up with life. All of this can increase anxiety, depression, and slowly chip away at your overall mental health.

Holiday depression and anxiety start before Thanksgiving, and the body doesn’t get a break until the New Year. Be it the increased financial burden for travel and shopping, or attending parties and hosting meals, the holidays are physically and mentally draining. Expectations are high for planning events and giving gifts, but there is also the loneliness aspect for those without a good support system or loved ones. If you are experiencing any mental health challenges during the holidays, don’t be afraid to reach out to people, express your feelings, or employ the following tips.

Stick To A Routine

It is easy to over-extend yourself during the holidays. Making multiple commitments to different parties, due to the high influx of invitations, can be mentally taxing. This is why you need to stick to your routine, even if that means missing out on a few parties. The more you stick to your regular schedule, the more in control you’ll feel. If sticking to your routine keeps you from becoming anxious, miss that dinner you were invited to in order to maintain your schedule. Self-care is more important than anything.

Soak Up The Sun…When It Comes Out

Some people are lucky and experience many sunny days during the winter, while others are plagued by rainy days, snowstorms, and lack of sunshine. According to numerous studies, depressive disorders increase exponentially during the winter months. This is attributed to the lack of sunshine. Whenever it is possible, take a walk outside and soak up so much needed vitamin D. The combination of being in the sun and nature has been proven to reduce stress, improve concentration, lower levels of inflammation, and improve overall energy.

Budget

The materialistic nature of the holidays can drain your bank account, which in turn stresses you out. Rather than financially burdening yourself this year, set holiday budget limits to help you allocate funds for travel, food, gifts, and more. Write out exactly what you need to purchase to help yourself figure out expenses. If this is the year that you spend less on gifts, so be it. You can always make your own gifts to cut down the expense of gift giving, and you can spend a little more on a bigger meal with the family, focusing on love, thankfulness, and more during the holidays.

Don’t Rely On Drugs, Alcohol, Or Food

When you are depressed or anxious, it can be easy to convince yourself to take a pill or knock back a few drinks to feel better or relieve tension. According to mental health experts, it is better to relieve stress and anxiety via healthier outlets like exercise, meditation, talking to a therapist, or spending time with loved ones. Don’t make yourself reliant on drugs, alcohol, or food to make it through the holidays. Give yourself time to decompress and collect yourself for better mental health.

Get Sufficient Sleep

We cannot stress the importance of sleep enough, especially during the holidays. According to Psychology Today, sleep deprivation greatly affects your mood, slowly leading to an impaired mental state. When your sleep cycle is irregular and you aren’t sleeping at least seven hours every night, you run the risk of becoming physically and mentally drained.

Set Realistic Expectations

With all the commotion of the holidays and the approaching New Year, people can often reflect on their accomplishments, or lack thereof, from the past year. Some may think that they aren’t where they are “supposed to be” in life, or that they didn’t do enough during the year. Get out of your own head and be grateful for what you did accomplish. Don’t set yourself up for failure in the coming year either. Adjust your expectations and goals to make them more realistic, for example, going to the gym three times per week, or reading a book within the first three months of the year.

Managing mental health can be a tricky path to navigate because it is always challenging. The important thing to remember is that you are not alone. Professional services are available and friends are the best support system to have. Approach 2020 with mindful practices that will help you remain healthy throughout the year.

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Clean eating and maintaining a healthy diet has been associated with emptying your bank account at the grocery store. Whole Foods Market may be responsible for this mindset, but we want you to move away from this notion because it is quite simple to eat healthy on a budget. In fact, you may even find that you save money when you focus on plant-based foods.

Why Should You Eat Healthy?

A lot of people have the desire to eat healthy, but they can’t seem to follow through with that diet for whatever reason. When people eat unhealthy foods, energy levels tend to deplete, the immune system weakens, and weight gain happens over time. Not only does focusing on healthy foods reduce your risk of diabetes, obesity, and heart disease, but it can also increase productivity, boost energy levels, and save you money, both on groceries and on healthcare costs in the long run.

Where Do You Start?

Eating healthy starts at the grocery store. Shop the perimeter of the grocery store and avoid the middle aisles because that’s where the processed foods, pre-packaged meals, frozen foods, and unhealthy snacks are. If you have to go to a middle aisle, choose the one with lentils, whole grains, and organic foods. Stock up on healthy foods so that you don’t have to eat out. You’ll spend more money eating healthy food at restaurants than preparing meals at home.

Know When You Don’t Need Organic

You don’t have to buy organic produce in order to eat healthily. Chemical use is limited for certain commercially grown produce, but we advise buying organic when it comes to “The Dirty Dozen” list. The produce items on that list tested positive for 47 or more different chemicals, so we advise buying organic when purchasing:

• Celery
• Peaches
• Sweet bell peppers
• Cherries
• Lettuce
• Nectarines
• Spinach, kale, and collard greens
• Apples
• Domestic blueberries
• Potatoes
• Imported grapes
• Strawberries

Stop Buying Junk Food

The amount you spend on packaged snacks, frozen meals, processed foods, and sodas would surprise you. Buying all of those food items is essentially pointless because they contain unhealthy ingredients and very little nutrition. You are better off purchasing quality whole foods, which are less expensive and more nutritious.

Shop For Seasonal Produce

Due to mass production and genetically modified organisms, many produce items are available throughout the year. You may notice that apples cost extra during the spring, or asparagus is quite expensive in the fall. This is because they have to be imported to get to your local grocery store, and you pay for a portion of that cost. Apples are cheaper in fall because that their season. For example, citrus varieties are more affordable in winter, while stone fruit (peaches, apricots, plums, and nectarines) are more affordable in summer.

Pack Your Lunch

If you eat out regularly, you can spend up to $100 or more in a workweek on lunch alone. Health food restaurants tend to be pricier as well. Additionally, you will be less tempted to make unhealthy food decisions when you bring your own lunch. This can take practice and a little meal prep work, but it pays off, both for your health and your bank account, in the long run.

Frozen Fruit Is A-Okay

When purchasing frozen fruit, make sure that the fruits in the bag are the only ingredients listed. Companies sometimes add sugars or other ingredients during processing, so be on the lookout! Frozen fruit is great for making smoothies, which should become regular meal replacements in your quest to become healthier. One more thing, if you purchase fresh fruit from the grocery store and you see that it may go bad before you use it, cut it up, put it in an airtight bag or container, and store it in the freezer for smoothies. That will help to limit your food waste.

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