Couponing vs. Whole Food

During the past year, I started following a LOT of couponing blogs and dove head first into the world of couponing. I did this for two reasons:

1.) I love bargains / saving money!

2.) I was enticed by the promise of $ 5.00 grocery trips.

Now, let’s be clear: I think people who can leave a grocery store with bags of food for $ 5.00 are amazing, but shopping like that is not as easy or as common as it looks!  They spend A LOT of time planning their trips, splitting up their transactions, clipping coupons and organizing to be able to accomplish what they do.

I started couponing several months ago. I went in head first, and I caught on pretty quick! I quickly learned what stores to frequent, what websites posted the best deals, when to visit stores and how to score the biggest deals. As I have begun my journey into the couponing world I have had a bit of an internal struggle with the whole concept.

Let me share what I am struggling with: 

1.) Is the stuff that I am buying, even if I am getting is super cheap, stuff I want in my home, body or belly?
Most of the food that people are typically getting for free or close to, are either full of gluten, dairy, soy, ect, or they are completely processed and full of junk. These are foods I would never bring into my home if I couldn't get them from free.

2.) Do I want to buy something with a coupon rather than buy organic, whole food that I believe is better for my health?
Am I choosing to buy processed food, that is full of preservatives, chemicals, soy, corn and sugar, simply because I can get them cheaper, rather than investing in good, whole food that will nourish and bless my body?


3.) Feeling guilty if I don't buy something with a coupon.
Have I started feeling guilty about buying whole, natural food, when I could have gotten a processed/non-organic option at a lower price with a coupon? 

Does any of this sound familiar to you? While it is enticing to collect a big stack of coupons and bravely dare the treacherous world of couponing, to emerge a money saving machine, is it worth the sacrifice of feeding our bodies real, whole food?

After a few months of battling the questions above, I have come to the conclusion that it's all about balance. 

I have made peace with the fact that, for my family, eating whole (mostly organic) food and using organic products is a bigger priority than shaving a few dollars off of our budget.

I am able to find some great coupons for organic foods and products and I use those every chance I get! Check out this site for some great organic coupons.

I also keep an eye out for deals that I can stock up on such a toilet paper, paper towels, toothbrushes, and the like. These are items that I can typically get for next to nothing, and they don't create any compromise in our whole food goal, and we save a lot of money by using coupons to purchase these items.

For me, I needed to make sure that couponing didn’t affect my quality of life. While I love saving money by using coupons, I hated that I was compromising on buying whole, natural food and was buying junk that my body doesn’t need. Also, I was starting to stress out if I missed out on a certain deal because I got their too late or my coupon expired. While couponing within boundaries can be a wonderful thing, it’s good to make sure you are not putting added stress into your life by engaging in it.

Couponing and natural living can go hand in hand! I believe it takes a healthy balance between the two, couponing for only items you would buy without a coupon and sticking to your guns regarding your beliefs!

Couponing Resources

One of the ways I strive to be a good steward of the resources that the Lord has blessed my family with is couponing.

Couponing seems to be really popular right now (the increase in grocery costs as well as the unemployment rate has something to do with that I'm sure!)

Because my family has such strict food requirements and because we are choosing to pursue whole natural food, natural cleaning products, ect, I am not one of those couponers who can get $500 worth of groceries for $4.35. There are people out there who can do that, and it amazes me! However, I have learned that with the lifestyle we are pursuing, that is not going to be a possibility for my family... and that's okay! I don't need to get every single deal I see, I would waste money, rather than save money if I did that! I have learned to target deals that work for my family and our needs.

I will occasionally get a few items (even if my family doesn't need them) if they are free after coupons, that I will stock up and donate to a local food bank, or my church. I may not be able to use them, but the Lord has given me the resources to get them for other people and bless them!

I can, however, save a few dollars here and there, which really help shave precious dollars off of our grocery shopping budget, and our household goods budget.

I mostly use coupons on household items, gifts (such as baby items, wedding gifts, birthday gifts, ect), and some food. Using coupons I have been able to save about $ 50.00/month off of food and household/personal items.

Here are some of the resources that I use to help me coupon in the most effective way, I hope these help you too!

Blogs that list  coupons, match-ups, deals and deal ideas:

http://www.couponconnectionsnw.com

http://www.moneysavingmom.com/

http://www.familyfriendlyfrugality.com

http://www.krazykouponlady.com/

http://savingnaturally.com/

Websites where you can print coupons:

http://smartsource.com/

http://www.coupons.com

http://www.redplum.com/

http://coupons.target.com

http://www.cellfire.com/

Other Resources for Manufactures Coupons:

Red Plumb (comes in your mail box, typically on Tuesdays)

Smart Source (comes in the Sunday paper)

Company’s Facebook Pages

Company’s Websites

All You Magazine (found only at Walmart)

Catalinas (the long coupons that print out at grocery store check out)

Best Local Stores for deals:

Rite Aid

Walgreens

Target

Albertsons

Fred Meyer

Walmart

Amazon.com (It’s an Online store, but has lots of great discounts!)

One Day Deal Websites:

www.groupon.com

www.livingsocial.com

www.homerun.com

www.eversave.com

www.onesaleaday.com

http://www.shop4freebies.com

www.tippr.com

www.moolala.com

www.nomorerack.com

Websites for used items:

http://seattle.craigslist.com

www.ebay.com

www.freecycle.org/group/US/Washington 

How to Adapt "Normal"Recipes into Allergy-Friendly Recipes

When you live in a household where you have dairy, gluten and soy allergies, you learn very quickly how to adapt “normal” or “classic” recipes into allergy-friendly recipes.

This is one things I have prided myself on over the last few years. I can take just about any recipe and make it not only allergy-friendly, but much healthier.

I was thinking about this today, and I realize that some of you may not have allergies in your home, but have dinner guests who do have allergies, or are raising kids who are just developing allergies and you may not be as well adjusted to this practice.

I wanted to take the time to share with you some really basic substitutions for classic meals that can be allergy friendly and offer some basic substitution recommendations.

Allergy: Gluten

Substitution:

All-Purpose flour – Any Gluten Free All-purpose flour (Bob’s Red Mill is the most popular and can be found in most any grocery store) (also, please note you will need either xanthan gum or guar gum to make the flour work)

Pasta – Brown Rice Pasta (can be found at Trader Joes, Fred Meyer, QFC, ect)

Tortillas – Corn Tortillas (make sure they don’t have any wheat in the ingredients)

Chips – Either Corn Chips or Potato chips (make sure the seasoning doesn’t contain gluten in the ingredients on the back of the bag)

Bread – Udi’s Gluten Free Bread can be found at a lot of stores, Fred Meyer, QFC, ect, some times gluten free bread is found in the freezer section, with the organic foods)

Allergy: Dairy

Substitution:

Butter: Coconut Oil (can be found in the natural food section or online) or Vegetable Palm Shorting.

Heavy Cream: Full Fat Coconut Milk

Milk: Coconut Milk, Almond Milk, Rice Milk (I do not recommend soy milk)

Sour Cream: Cashew-Cream 

Cheese: Daiya Shreds (can be found only at Whole Foods, PCC, ect) or Goat Cheese (make sure your guest can have Goat cheese, contains no lactose, but does affect some allergy suffers)

Allergy: Eggs

Substitution: Ener-G Egg Substitute (for baking only), or 1-2 tsp Chai Seed Meal (ground up Chai Seeds) mixed with hot water, combine until stringy, per egg (for baking only)

Allergy: Nuts

Substitution:

Peanut Butter: Sunflower Butter (available at most stores)

Nuts: Seeds!

Allergy: Soy

Substitutions:

Soysauce: Coconut Aminos (can be found at health food store of Online)

Soy Milk: ANY OTHER KIND OF MILK (please do this anyway!)

Soybean Oil: Coconut Oil

Allergy: Shellfish

I don’t have any ideas. Probably just to avoid shellfish and eat other types of protein!

Although most recipes can use some of these replacements, not every recipe is going to ideal for guests with allergies. If you are having a guest over who has a dairy allergy, I wouldn’t recommend trying to make a dairy-free lasagna (if you do, and are successful, let me know!) Just as if, you are having a guest over who can’t have eggs, I wouldn’t recommend making omelets with one of the options above!

However, if you are having a guest over for dinner, or have a child with a gluten allergy, making spaghetti with brown rice noodles would be a fabulous replacement. Or, if you are making cheeseburgers for a dairy-free friend, adding goat or Daiya shreds to their burger would be wonderful!

Here is an example of a “classic” recipe that I will change into an allergy-friendly recipe.

Meatloaf:

Ingredients in the Classic Recipe:

• 1 1/2 pounds ground beef
• 1 egg
• 1 onion, chopped
• 1 cup milk
• 1 cup dried bread crumbs
• salt and pepper to taste
• 2 tablespoons brown sugar
• 2 tablespoons prepared mustard
• 1/3 cup ketchup

Ingredients in the Allergy- Friendly Recipe:

• 1 1/2 pounds ground beef
• 1 -2 Tsp Chai Seed and Hot water (egg replacement)
• 1 onion, chopped
• 1 cup coconut milk (milk replacement)
• 1 cup Gluten Free Oats (bread crumb replacement)
• salt and pepper to taste
• 2 tablespoons brown sugar ( would also replace this for Turbando to make it healthier!)
• 2 tablespoons prepared mustard
• 1/3 cup ketchup

See? That was so simple, and with a few adjustments, you can make just about any meal for any guest.

Want another example?

Chicken Parmesan:

Ingredients in the Classic Recipe:

• 4 boneless chicken breasts, pounded to 1/2 inch thickness
• 1 egg
• 1/2 cup milk
• seasoned bread crumbs
• 2 to 3 tablespoons olive oil
• 8 slices mozzarella cheese, or more
• 1 jar (16 oz) spaghetti sauce

Ingredients in the Allergy-friendly recipe:

• 4 boneless chicken breasts, pounded to 1/2 inch thickness
• Ener-G Egg Replacer (egg replacement)
• 1/2 Almond Milk (milk replacement)
• Gluten Free Bread, cooked and crumbed, or GF flour (breadcrumb replacement)
• 2 to 3 tablespoons olive oil
• Sliced Goat Cheese or Daiya Shreds (cheese substitute)
• 1 jar (16 oz) spaghetti sauce

I hope this helps ease the cooking process as you ease into allergy-friendly cooking!

Whole Food Detox: Week One Update and Recipe

Well I know I promised I would be back with week with lots of recipes, however my husband I came down with the flu last week (I had the stomach flu, Mike just had the flu) so our food choices this past week was whatever was simplest and whatever was easiest!

Today is Day 7 of the detox and Mike and I are both feeling great. Mike is seeing significant reduction of swelling in his knees (PRAISE THE LORD!) and has already lost 10 lbs! I think I have lost about 4 lbs and besides recovering from the flu, have been feeling great!

I mentioned in my last post, that we were talking 21 pills a day (which was incorrect, we were actually taking 30 a day). Today is the last day we have to take so many pills! Woohoo! The way the program is set up is you take certain pills day 1-7, and then days 8-21, you take a different set of pills. So now are down to taking 21 pills a day!

One of the best things we ate this past week was roasted garlic asparagus! It is so flavorful, it is easy to make and it hits the spot every time!

Here is the recipe that I use:

Roasted-Garlic Asparagus:

1 lbs (or more) washed and trimmed Asparagus

1-2tsp Organic Garlic Powder (or fresh minced garlic)

½-1tsp Sea Salt

1-2Tbps Extra Virgin Olive Oil

Preheat your oven to 375. On a clean Silpat or cookie sheet, lay your asparagus in a single line. Drizzle your asparagus with your extra virgin olive oil and then top with salt and garlic. Bake for 10-12 minutes or until done to your liking (we like ours slightly crisp!)

Tonight I will be making Baked Apples and will post our recipe tomorrow!

Easy Homemade Valentine's Day Gifts

There is a lot of controversy surrounding this holiday. Some people feel as if it is just a “commercial” holiday to get consumers to buy more stuff. Some people feel as if it is a poor excuse for some men to only show their love and affection one day a year. Some love the idea of having an extra special day to celebrate their love, and some, like me, love this day because of the excuse to wear and decorate with gobs and gobs of pink, purple, and red!

If you and your loved one choose to participate in this holiday, or if you don’t, I have complied a list of my most favorite romantic homemade gift ideas. These are great for Valentine's Day or any day of the year!

1.)    Create a 12 month Calendar:

You can use vistaprint.com to create a personalized calendar for your sweetheart’s office or locker. Upload a different picture of you two together or just you for every month!

2.)     Create a Coupon Book:

What does your sweetie love? Think about what would bless them and throw together a coupon book of things they can cash in on whenever they would like. ideas: dinner of their choice; you will do one chore of their choice for them; back rub coupon; a romantic dinner out coupon; renting a movie of their choice and watching it together; romantic night in; ect. Get creative! The options are endless!

3.)    Plan a Romantic Dinner at Home with a Personalized Event Afterward:

Waiting in line or getting reservations at a restaurant on Valentine’s day is a PAIN! Consider cooking a favorite meal for your sweetie instead. Set the table with your best dishes, light a candle or two, pour your favorite wine (or sparkling cider) and enjoy a night at home just the two of you. After dinner, arrange to watch their favorite movie, give them a massage, rub their feet, offer them a night in the bedroom with your full attention. You don’t have to take someone out to make them feel special!

4.)    Make a Valentine’s day Basket:

You don’t have to spend a lot on a gift. Get personal. Find a basket (there is always a big selection at the dollar store!) and find items to fill it with that pertain to your sweetie. Maybe some popcorn, and their favorite old movie, or movie tickets along with their favorite candy and soda. Maybe a massage basket filled with massage oil, a coupon for a massage and a relaxing CD,  maybe a coffee themed basket filled with their favorite coffee, creamer, a coffee cup or travel mug and a gift card to their favorite coffee place. Be thoughtful, find what makes your partner excited and find low cost items to fill the basket!

5.)    Frame your favorite picture of you two together.

Who doesn’t love getting framed pictures of you and the people you love? To take this gift idea one step further, pair the picture with a mixed CD of songs that are special to you two, or write them a poem or love letter and put it in the frame behind the picture. 

6.)    Bake them a Goodies plate

If you are like me, you don’t allow a lot of sweets in the house. Take this holiday as an opportunity to bake them their favorite cookies, muffins, scones, pastries! Decorate them with pink/red frosting and use cookie cutters to make them Valentine’s Day themed!

7.)    Give and at-home Spa Day:

 Pour a hot bubble bath with bath salts, buy a nice face mud mask, cut up some cucumbers, have your sweetie apply the mask and cucs, then have them the soak in the tub while you get their massage ready. Give them a full body massage, followed up by a hot cup of tea while they relax with a good book (purchased by you) or their favorite magazine (purchased by you). If you have kids, find someone to watch them so the house is quite all afternoon/evening while they indulge!

8.)    Create a “100 Reasons Why I Love You” Book:

Find a pretty notebook or journal and transform the blank pages into 100 reasons why you love your sweetie! Use old magazines, pictures, crafting supplies to make this truly personal!

9.)    Make them Breakfast-In-Bed:

What a fun way to start the day. Make them their favorite breakfast and serve it up hot to them in bed. Serve them coffee, a mimosa, apple juice or their favorite beverage with it! OR, greet them in the morning with a menu and let them choose what they want!

10.)  Make them a Blanket:

b.      If you are feeling crafty, use this template and make them their very own throw blanket. Pick out fleece fabric in their favorite colors, or find themed fleece (favorite sports team, a pretty girly pattern, ect) and give them this special homemade gift!

There are hundreds of ideas out there for wonderful homemade gifts! These are my 10 favorites! 

Mike and I most always choose the homemade Valentine's Day gifts. I will share what we did this upcoming Valentine's Day next week, in the mean time, here are some pictures of our Valentine's day last year. We did number 3: A candlelit dinner with a special event (we watched movies in our jammies!) It was so much fun!

I'm sharing this on Simple Lives Thursdays!

Our Table all set for dinner (with a menu!)

My Hot Date!

Our amazing Dinner! Bacon-wrapped Fillet Mignon, rice pilaf and asparagus!

Watching movies in our jammies!

Beauty Products: Why Organic Matters

I have talked to you about the importance of organic, whole food eating on the blog multiple times. I realize, however, that I have not talked to you about another huge concern that faces us regarding non-organic products: Beauty Products.

The average woman applies more than 150 chemicals to the skin by way of beauty products a DAY. The skin is the largest organ of the body. From your eyelids to the soles of your feet, your skin takes up about 15% of your body weight. This being the case, 60% of the chemicals we apply through our beauty products are actually absorbed into our bloodstream.

Let’s do a quick side by side comparison of a “household brand name” lotion product and an organic lotion (that can also be found at your local drug store)

Lubriderm Daily Mostiruzier w/SPF 15:
Octinoxate 7.5%
Octisalate 4%
Oxybenzone 3%
purified water, C12-15 alkyl benzoate, cetearyl alcohol (and) ceteareth-20, cetyl alcohol, glyceryl monostearate, propylene glycol, white petrolatum, diazolidinyl urea, trolamine, edetate disodium, xanthan gum, acrylates/C 10-30 alkyl acrylate crosspolymer, vitamin E, iodopropynyl butylcarbamate, fragrance, and carbomer

I wish you could see my editing screen, over half the ingredients listed above are highlighted in red, meaning my computer doesn’t know how to spell them. If that doesn’t tell you something about the ingredients, I don’t know what does.

Here is a list of ingredients in and organic lotion that can be found at your local drug store.

Kiss My Face Almost Butter Moisturizer:
Juniperus Oxycedrus*, Melissa Officinalis*, Lavandula Angustifolia*, Aqua/Eau, Chamomilla Recutita*, Angelica Archangelica*, Althaea Officinalis*, Avena Sativa*, Helianthus Annuus*, Glyceryl Stearate, Cetearyl Alcohol, Cetearth-20, Glycerin, Caprylic Acid, Butyrospermum Parkii, Jojoba Esters*, Glycine Soja*, Olea Europaea*, Theobroma Cacacao*, Rosmarinus Officinalis, Citrus Dulcis*, Citrus Nobilis, Cucumis Melo, Glycine, Xanthan Gum, Cyanopsis Tetragonalba, Tocopherol.
*Organic Ingredients are Certified by Quality Assurance International

Organic skin care products are made with ingredients that have not been subject to toxic chemicals. They are almost always comprised of natural ingredients as well. It is important to note the effects the toxic chemicals (found in non-organic beauty items) have on your hormones.

It has been proven that the increase in paraben use is directly correlated to an increased risk of breast cancer. Be sure to check your beauty products,  if any or most of the ingredients include butyl-, ethyl-, methyl- and propyl-, which are the four main parabens, then each time you put it onto your skin you increase your risks of upsetting your hormones and are increasing your risk for cancer.

“You should never put anything on your skin that you would not put in your mouth.”

Because of the natural and organic movement right now, there are a lot of organic beauty product choices available at your local drug store. Kiss My Face, Yes to Carrots, Alba Botanica, Tom’s of Maine and many other brands clutter the shelves at most stores. I have even been able to find great options in the clearance bins at Albertson’s and Fred Meyer locally, sometimes up to 75% off.

Beauty Products to Consider Switching to Organic:

Body Lotion

Sunscreen

Shampoo/conditioner

Soap/body wash

Makeup

Deodorant

Lip balm

While you can buy all of the above mentioned products at the store, the cost of these items can really add up. If you are like me and my family, you are on a tight budget.

A great way to save on these items? Make them yourself! There a lot of resources online that show you how to make these products at home.

Here are a few links to some of my favorites:

Homemade Deodorant

Shampoo and Conditioner

Skin/Belly Balm

Lip Balm
 

Lotion Bar

Body butter/Diaper Cream

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

1 Corinthians 16: 19-20

My Typical Grocery List

The thought of shopping for whole, organic foods can be very overwhelming! It is a whole new world of grocery shopping to say the least.

I wanted to share my own grocery list to give you an idea of what we typically buy in a month and where I buy them. I thought this might help you if you are struggling with ideas, budget or where to shop for certain items!

I have found that by going to these 4 stores I can get everything I need for the best prices. I will break out my list by store, and what I buy at each store. These would be things that I typically buy every month. There are of course some added random items each month, but these are the staples that get me through.

Trader Joes: Typically around $70-$90 every two weeks. Trader Joes is my first stop for almost all my food buying needs. I have found that they consistently have the best prices on organic and natural food.

Extra Virgin Olive Oil

Dijon Mustard

Mayonnaise

Mustard

Brown Rice Pasta – 2 Packs

1 Whole Fryer Chicken

1 Pack Frozen Chicken Breasts

1 Pack Frozen Chicken Slices

Organic Peppers (either fresh or frozen, depending on the time of year)

Spaghetti Sauce

Chicken Sausage

Nitrate Free Bacon

Raisins
Organic Red Wine
Salsa

Produce I cannot find at our local Co-Op: Zucchini, Carrots, sweet potatoes, ect. depending on the time of year

COSTCO: Typically $ 30-$ 50 every two weeks. Who doesn’t love COSCTO? COSTCO has a lot of great Organic Bulk Items that we buy which will last us 1-3 months! I stock up on these whenever I am out!

Organic Brown Rice (every 6 months or so)
Organic Quinoa (every 3 months or so)
Organic Canned Diced Tomatoes (every 2 months)
Organic Canned Tomato Sauce (every 2 months)
Organic Spinach (2 x a month)

Organic Mixed Greens (2x a month)
Onions
Organic Peanut Butter
Almond Butter
Organic Eggs (2x a month)
Organic Corn Chips or Kettle Potato Chips

Local Co-Op: Typically $20-$30 every two weeks. I am loving the local Co-Op (Everett, for those who are close) for their bulk foods section, produce, and goat cheese selections!

Produce (whatever is needed for the month)
Bananas
Potatoes

Sucanata (about every 6 months I will buy two lbs)

Coconut Aminos
Beans – Black, White Pinto (as needed)

Cashews  – (2x month I buy 1 lb)
Other nuts – (whenever needed)
Goat Cheese (2x month)
Seeds (sunflower, pumpkin, ect) (about every 2 months)

Fred Meyer: Typically $15-$30 Fred Meyer has a great natural food section and great bulk food section as well! I tend to buy odds and ends here every month, but a few staples as well

Olives
Organic Celery
Lemon Juice
Lime Juice
Bob’s Red Mill Flours (as needed)

I buy things like Coconut Oil, Stevia, Chai and Flax seeds, honey, ect online on a “as needed” basis. I usually shop for these things on either Amazon.com or iherb.com. This is usally around $ 40.00 a month

I have a $ 300.00 a month grocery budget. I find that I can easily stay in budget every month provided I am planning our meals ahead and shopping smart!

Real Food on a Budget: Where to Spend your Money Pt. 2 - Poultry, Oils and Dairy!

In my last installment of this series, I explained to you the importance of grass fed beef vs. feedlot “store bought” beef and discussed the Dirty Dozen check list of produce.

Today, I am going to cover Poultry, Oils and quickly go over Dairy products.

Where to Spend your Money:

Poultry – It is very important to buy Free Range, Pasteurized Chicken. Unfortunately, this is for a lot of the same reasons as beef. Conventionally raised chicken (like what you would find at the store) are fed a primarily grain based diet. Thrown in with this primarily corn diet is old or bad eggs, chicken carcasses, pesticides, herbicides and fungicides (let me remind you that chickens are NOT created to eat eggs OR chicken, they are vegetarians) Along with this, they are kept in confinement, usually never seeing the light of day their whole lives. Chicken Farmers will cram thousands of chickens in one Chicken House, where they are literally laying on top of each other. Because of this, there is a lot of disease that is easily spread to the chicken, so they are fed antibiotics. Also, most commercially raised chickens are raised in battery cages:

Chickens in Battery Cages

While free range, Pasteurized Chickens are fed a 100% vegetarian diet, they are never administered hormones, pesticides, herbicides, or antibiotics. They are free to roam around outside, creating a healthy chicken, reducing the spread of disease and actually producing juicier more flavorful chicken. If you’ve never tried free range chicken, I urge you too. The flavor is delicious and it’s much more tender and moist!

Free Range Chickens

Oils and Fats – The only two cooking oils I keep in our home? Coconut Oil and Extra Virgin Olive Oil. Coconut oil can be found in your grocery store, but I find it’s much cheaper to buy it online. I buy mine at iherb , but Tropical Traditions is very highly recommended as well.Coconut oil is great for cooking, it can withstand high temperatures, so can be used in a skillet or stir fry meal. Extra Virgin Olive Oil is great for salad dressings, low temperature cooking, sauces, ect.

Because there is so much to say about how good for you healthy oils and fats are and how TERRIBLY bad for you other oils are, I am simply going to share a link. Please read this article for information on why to pick healthy oils and fats and why to avoid Polyunsaturated oils (corn, safflower, sunflower), Vegetable Oils, Canola Oil and Trans fats!  

How to Pick Healthy Oils

Dairy – Since I don’t eat dairy myself, I won’t talk long on this topic, but I will give a pieces of advice: Buy Raw milk. I am going to quote this article:

“Raw milk is the natural unaltered milk usually from cows, goats or sheep but in some countries it is camel or buffalo. It is not heated above the animal's highest body temperature which is usually 101-105 degrees F. (38 degrees C.) Raw milk is not pasteurized, homogenized or frozen, nor has it been altered with additives, chemicals, light or homogenization.
Processed dairy is any dairy that has been altered from its raw state by heating the dairy above a cow's body temperature. Pasteurization, irradiation, boiling or homogenization are the most commonly known forms of processing. Also, the processes of chemical treatment are used to enhance flavor, fortify and preserve bad-tasting milk that has been heat-treated and putrefactive. The common store type of milk is processed to the extent it turns blue. They add large amounts of dolomite (mined calcium carbonate, that is rock) to make it white and add irradiated hydrogenated vegetable oil as Vitamin D. Hydrogenated oil has the same molecular structure as plastic unlike natural raw milk. Additionally, irradiated oil is not Vitamin D yet the FDA allows them to call it that. The following processes are used to treat dairy:

• Pasteurization - heating milk to, at least, 130 degrees F. (54 degrees C.) for at least 45 seconds, or 160 degrees F. (71 degrees C.) for at least 15 seconds. Boiling means cooking the milk until is begins to vaporize, usually for at least 5 seconds.
• Irradiation - Exposing milk to destructive light such as high-intensity ultraviolet or radioactive contamination; also called cold-pasteurization
• Homogenization - Subjecting the milk-fat (cream) to high pressures and forcing it through a tight-meshed screen that causes the fat-molecules to rupture, turn rancid and spoil. Homogenization originated to hide milk that was low in fat. In early years, low-fat milk was considered less desirable and unhealthy. Homogenization today is performed to keep the cream from separating from the milk so that it will not sour and the milk looks even.

All of these processes destroy or damage the wonderful nutrients in raw milk.”  – from www.rawmilk.com

Basically, the Milk you have been drinking has no nutritional value. The vitamins and calcium in your milk have been depleted, then “put back in” in a synthetic form, which your body doesn’t recognize, so it forces itself to have a reaction. Which does your body no good at all.



Coming soon: Real Food on a Budget – Where to compromise Pt. 3

My Daily Chicken Salad

I have had many people ask me “What you do put in your salad that you eat everyday for lunch?” If you look at my meal plans for the week, I do eat a salad for lunch almost every day.

I do this because it’s easy and quick. I am lucky enough to work in a place that has a freezer and a microwave for me to be able to make this process even simpler, but if you’re not, you can always bring cooked chicken and eat it cold instead!

I can hear most of you thinking “uuugghhh… how boring! I could not eat a salad everyday!”

But really, eating a salad everyday is the most diverse thing you can do! I put different things on my salad every week. This is a great way to get a diversity of nutrients and to keep your mouth smiling!

What I do to make sure I stick to this, and don’t spend money eating out, is prepare a “Salad Kit” every Sunday night that I bring to work and keep in the fridge throughout the week. This usually takes me 15-20 minutes, and saves me over $ 3.00 a day, $ 15.00 a week, and $ 60.00 A MONTH!

Here is a break down of the cost (These are all guesses, hard to estimate EXACT cost):

	Total Cost	How many Servings?	Cost Per Service
Actual Salad (Organic lettuce from COSCTO):	$3.99	10	$0.40
Frozen Chicken (All natural from Trader Joes	$4.99	10	$0.50
Vegetable Toppings (carrots, tomatoes, onion, cucumber, ect	$2.50	5	$0.50
Protein Topping (seeds, nuts, ect)	$3.99	20	$0.20
Dried Fruit Topping (cranberries, raisins, ect)	$4.99	20	$0.25
Homemade Salad Dressing	$1.49	15	$0.10
Total:			$1.95
Average Eating out cost			$5.00
Total Savings bringing my lunch			$3.05

Here are some examples of things that go in my Salad Kit (I usually pick 1-4 out of each category!):

Salad – I fill a freezer bag size Ziploc w/lettuce, that usually lasts me all week

Veggie Toppings: Carrots, Grape Tomatoes, Pepper, Celery, Onions, Cucumber, or green onions

Protein Toppings – Chicken, Steak, pork, sunflower seeds, pumpkin seeds, almonds, cashews, walnuts, peanuts, black beans, chickpeas

Fruit Toppings- Dried Cranberries, Raisins, apples, mandarin oranges, mango, blueberries, strawberries, raspberries

Other Toppings – Cheese, crunched up tortilla chips, wonton strips, Coconut shreds, croutons, grilled onions, Chai Seeds, Flax seeds, popcorn

Dressing (all homemade): Honey Mustard, Balsamic Vinaigrette, Italian, Thousand Island, Lemon Poppy Seed, Creamy Avocado, Creamy Italian,

How in the world could I get bored when there are so many different combinations that I can create?

I encourage you to think about your lunches and your budget. Do you spend $5.00+ a day eating out and filling your body with garbage?

It may be time for you to consider bringing a lunch to work! Look how easy it can be, and how delicious!

I'm sharing this on Tip Day Thursdays

Real Food on a Budget: Where to Spend your Money (Pt. 1)

The price of eating all organic, well raised food can really add up... it doesn’t have to though! 

I do believe that if you can afford it, you should buy all your food organic, free-range, grass fed, but most of us don’t have the budget to by everything organic or top quality.

So where do you make compromises? Where is it okay to by non-organic?  What is not okay to compromise on? It can all be a bit overwhelming, but I’m going to try and ease the process for you.

Where to Spend the Extra Money:

Grass-fed Beef:

            Well to Start, beef from grass-fed animals has lower levels of unhealthy fats and higher levels of omega-3 fatty acids, which we all know are really good for us! Animals that are raised on grass also have about twice the levels of conjugated linoleic acid, or CLA, which may have cancer fighting properties and lower the risk of diabetes and other health problems. Grass-fed beef also has lower levels of cholesterol and offers more vitamins A and E as well as antioxidants than other beef.  Grass Fed Beef is also full of beta carotene, and certain cuts are as lean as skinless chicken breast!

Why eat Grass Fed over supermarket beef:

Cows are made to eat grass, that what their digestive systems was designed for. Today all commercial beef is feedlot beef, which means the cows are fed a primarily grain-filled diet. This, however is the least of it. Feedlots also will combine animal carcasses, candy still in the wrapper, potato waste, and growth hormones. Cows cannot digest this food, and therefore, they get sick, and are fed large amounts of antibiotics everyday. Even with the antibiotics, cows still get sick, and in comes e coli. E coli is much more common in feed lot beef, see this chart below from Eatwild.com:

Cows that are raised in feedlots are completely stationary. They are kept in their pins from the day of birth until they are slaughtered. This is because any activity burns fat, and that is exactly what the producers DON’T want. These cows sit and grow in their own feces, dirt, and grime. Even worse? The cows are not cleaned off before slaughter. This means that the machines they use to slaughter the cows are filled with manure, dirt, bugs. These are usually cleaned once or twice a day, and they can slaughter up to 20,000 cows a day. YUCK! Here is a quote I found:

  

“The animals themselves are not forced to live in confinement. The cruelties of modern factory farming are so severe that you don't have to be a vegetarian or an animal rights activist to find the conditions to be intolerable, and a violation of the human-animal bond. Pastured livestock are not forced to endure the miseries of factory farming. They are not cooped up in cages barely larger than their own bodies, or packed together like sardines for months on end standing knee deep in their own manure.” - www.nectarhillsfarm.com

This pretty much sums it up!

Plus, would you rather eat this? (eve this picture romanticizes feedlots):

or this?

“But what if we cannot afford grass fed beef?”

            The cheapest way to get grass fed beef is to find a local farmer who  sells his cows by the whole, half or quarter. In the Seattle area, you can find farmers who will sell their cows for $ 2-3 a pound (and that is for all type of cuts, steaks, roasts, ground beef, stew meat). That is much cheaper than the starting price of $ 5.99 lb for grass fed ground beef in the store. Buying direct from the farmer also supports our local economy, as well as offers you the opportunity to find out exactly how the beef you are eating is raised! All that is required is a little bit of freezer space!

Or, cut back on how often you eat beef. Once a week or every other week, whatever works best for your family. Try buying ground pasteurized turkey instead of ground beef. Replace Pasteurized chicken for beef in a recipe! Also, if you find it on sale, stock up!

If you can’t afford the space or money for buying beef directly from the farmer? My recommendation? Don’t eat beef. There are just too many health risks, compromises and concerns with feedlot beef for me to feel comfortable feeding it to my family. 

If you would like further information grass fed beef, please visit one of these sites:

http://www.eatwild.com/basics.html

http://www.mercola.com/beef/health_benefits.htm

http://www.americangrassfedbeef.com/grass-fed-natural-beef.asp

http://wikibin.org/articles/effects-of-feedlots-on-the-environment.html

The Dirty Dozen:

The Shopper's Guide to Pesticides, which ranks pesticide contamination for 50 popular fruits and vegetables based on an analysis of 89,000 tests for pesticides on these foods, conducted from 2000 to 2008 by the U.S. Department of Agriculture and the federal Food and Drug Administration.

I encourage you to always buy the top 12 "Dirty" Items organic. These are the fruits and veggies with the highest pesticide levels. Over a billion pounds of pesticides are released into the environment every year. If you have young ones at home, buying these organic foods is especially important, as children are much less able to detoxify pesticides in the body than adults.

I have a copy of this printed and in my wallet. Whenever I go to the store, I reference this list. If it is part of the dirty dozen, buy organic or don't buy at all! That is my best recommendation. 

 

 For more information on pesticides, please visit this site.

 Coming Soon: Real Food on a Budget: Where to Spend your Money Pt. 2 - Poultry, oils and dairy!

My Real Food Budget

I’ve heard a lot of people complain that eating whole, natural organic food is just too expensive! “We just don’t have the budget for it” “We can’t afford it”… well, I’m here to break that myth!

I do believe that it can be expensive to eat natural organic foods, but it doesn’t have to be! You just need to know where to shop, stock up on bulk items, and spend a little more time cooking. Now, some of you may say you don’t have time to cook. Well, I work full time, work out 3 times a week, help my husband with his Practice (he has his own Chiropractic Practice) and take care of our household chores (most of them, my husband does help!) and I still have time to cook  even some time to relax! If you have kids, get them involved! Kids love to help and to feel important. Let them measure, pour, and stir. It will also help create a love for cooking and preparing food in their hearts!

Here is a look at our real food Budget, where the money goes and what we buy in typical month.

Our Monthly food Budget: $ 350.00. This is to feed Mike and I and does not include household items, ect. This buys us grass-fed beef, pasturized chicken, organic produce and organic bulk items, beans, pasta, ect, along with high quality oils and seafood.

Here is how our budget is broken down:

Item	How long it last  (months)	Amount	Total Cost	Monthly Cost	Where to Buy
Local Grass Fed Beef, 1/4 Cow	12	100+lbs	$422.00	$35.17	Whiskey Ridge Farm
Spices	9	varies	$16.00	$2.00	Wherever
Meats-Chix, Saus, Bacon,fish	1	varies	$52.00	$52.00	Trader Joes
Oils (EVOO and Coconut)	2	32 oz	$29.99	$15.00	Trader Joes
Pasta	2	4 packs	$7.96	$3.98	Trader Joes
Milk (almond, coconut)	1	64 oz	$3.38	$3.38	Trader Joes
Fruit- orgnc	1	varies	$10.00	$10.00	Trader Joes
Red Wine	1	4 bottles	40	$40.00	Trader Joes
Produce - orgnc	1	varies	57.96	$57.96	TJs, Freddies
Eggs - Free range	0.5	1.5 dz	$3.99	$7.98	COSTCO
Canned Tomatoes & Sauce (organic)	2	8 cans	$17.98	$8.99	COSTCO
Chips - Corn Organic	1	3lbs	$3.99	$3.99	COSTCO
Sauces and Sweeteners	2	48 oz	$22.57	$11.29	COSTCO
Baking Supplies orgnc	5	varies	$48.23	$9.65	Azure Standard
Beans and Rice orgnc	6	5 lbs	$34.63	$5.77	Co-Op
Canned Salmon	1	2 Cans	$4.90	$4.90	Trader Joes
Nuts (almonds, cashews) orgnc	6	5lb each	$46.30	$7.72	Co-Op
Random Extras	1	varies	40	$40.00	Wherever
	Totals:		$861.63	$319.76

As you can see, our actual spending comes in about $ 30.00 less than our budget. This helps buffer any unexpected items, items that are on sale and we want to stock up on, or splurge buys.

SAVINGS TIPS:

If you notice, nothing on my list is pre-made food, snacks or meals. (Besides the corn chips, our splurge!) This is the main way that I keep our budget on track. It is much more frugal to make your own snacks and meals, not to mention healthier.

We find that when we feed our bodies nutrient rich, hearty meals, we don’t feel as hungry throughout the day, therefore, we don’t need snacks as much! If we do get hungry, fruit or veggies are always on hand to munch on!

Stock up when you see things on sale! Albertson's has a organic line of chicken products, and I occasionally find them ½ off, with a manager’s special. I throw the chicken in the freezer and pull it out when I need it. This is a great way to save money while eating natural foods.

Also, visit Saving Naturally, for great coupon deals every day for organic foods, natural household items and more! This is a great way to save money! Don’t under-estimate the power of coupons!

I'm sharing this at Simple Lives Thursdays!