Clean eating means something different to everyone at this point. There’s a movement of people eating all kinds of different diets. Some of them are healthier than others but everyone on these diets is still using the term “clean eating” regardless of what they’re eating. 

When you look up clean eating on the internet you get a list of things such as avoiding refined and processed foods, eat whole foods, eat organic foods, avoid dirty dozen foods, eat the rainbow, avoid oil, eat vegan, avoid grains, drink only water, don’t drink alcohol, never BBQ your food etc. etc. etc. The list can go on and on. Let’s break this down a little bit. 

Clean eating is what’s best for YOUR body. Just because someone eats meat, grains or BBQ doesn’t necessarily make them unhealthy. It depends on you and your body and how you feel. It also depends on what you do 80%-90% of the time. If you eat what is considered a healthy diet for you most of the time, then rarely eating something considered less healthy in moderation shouldn’t make a huge difference. 

Lets first discuss “diets”:

I’d first like to mention diets aren’t the way. They don’t last there’s too many rules and most “diets” don’t work. Lifestyle change is a life change. Something you believe in that will last a lifetime. If you’re just going to go on a diet for 30 or 60 days it probably won’t result in a permanent lifestyle change. When you have lost your weight and are feeling better. Will you go back to your old ways? Studies show 85% of people gain the weight back and go back to their old ways. 

Ok lets talk diets that claim to have “clean foods” and a sustainable lifespan.

Keto Diet: a high fat diet that eliminates all grains, fruit and carbohydrates. Focusing all of your calories on fat. This diet works for losing weight however this isn’t a sustainable way of eating and can defiantly come with some adverse effects. 

The Carnivore diet: a diet that eliminates everything including fruits and some vegetables. You focus on fat and protein only mostly red meat. Again not ideal for health, but many on this diet claim they’re eating “clean” by not eating toxic veggies. This diet again isn’t suitable and will come with adverse side effects even deficiencies.

Paleo Diet: a more sustainable life style as you’re basically on a dairy free, gluten and grain free diet.  Your diet will be made up of the large consumption of fruits, nuts, seeds, and veggies. This diet has been known to reduce inflammation. 

Gluten-free diet: a sustainable lifestyle that many people are on for health reasons such as gluten intolerance or celiac disease. You can still enjoy some grains such as rice or oatmeal. This diet has been known to help reduce inflammation especially in the stomach. 

Vegan diet: a sustainable way of life for many people today. There are many meat alternatives for people who follow this lifestyle. This diet eliminates all dairy and animals products. Only eating fruits, vegetables, nuts, seeds and grains.  

Mediterranean diet: one of the most studied diets out there. Is known for being very sustainable and is great for reducing inflammation in the body. This diet focuses on fruits, veggies, olive oil, fish and beans. They eat grains such as homemade bread a pasta but its rare. 

DASH diet: a diet meant to be sustainable and meant to help people fight hypertension. Focusing on fruits, veggies, whole grains, lean protein and low-fat dairy. This diet eliminated high fat meats and full fat foods such as full fat cheeses. This diet and the Mediterranean diet are both ranked as the “best overall diets.” According to some. 

Some of these diets work for a short period of time and some last a lifetime. It’s all about finding what works best for you and your specific needs. 

Some people who focus on “clean eating” may find that focusing on their consumption of “healthy” foods can be stressful and they can become obsessed with it. Leading to an unhealthy relationship with food and sometimes the feeling of guilt around food. Food should be enjoyed and not a stressor. 

A great list to follow when trying to consume “clean foods” (meaning less pesticides in this case) is the dirty dozen and clean fifteen list. This list is a great way to make sure the produce you consume isn’t filled with toxic pesticides. The list comes out every year speaking about the foods that are least and most heavy sprayed with pesticides. According to the United States of Agriculture Pesticide data program. 

For example here’s a few of the “clean 15 items” meaning these are the least sprayed with pesticides. and you can feel comfortable buying these non-organic: 

Avocado

Papaya

Asparagus

Cauliflower

Broccoil

Mushrooms

Cabbage 

 Here is a list of some of the “dirty dozen” food items that are heavily sprayed and should be purchased organic:

Apples

Strawberries

Kale

Peaches

Celery

Potatoes 

Tomatoes 

This is a literal way of speaking about “clean eating” by eliminating pesticides in your diet. Which can actually help lower inflation and the toxin load in your body. 

Now last but not least a healthy diet isn’t necessarily a “clean” diet. 

The words “clean diet” or “clean eating” is associated with restriction and eliminating processed packaged foods. Which may or may not be a bad idea for you. In general the fact that there are so many different approaches to healthy eating there is really no scientific data explaining what exactly “clean eating” is. 

As a nutritionist I recommend focusing your diet around a variety of whole foods, fresh fruits and vegetables, lean meats and legumes. Avoiding the things that may be adding to your discomfort. We can isolate these foods through your nutrition evaluation. Focus on a lifestyle plan that you can stick with that is sustainable and adds joy to your life. If you notice a part of your lifestyle that is adding unwanted stress or anxiety change it swiftly. You should enjoy the food you’re eating and not feel guilt around it. Which ever lifestyle change you decide to stick with make sure it will provide long term results and add vibrancy to your health. 


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Gluten is a made up of two different classes of proteins: gliadin, which gives bread the ability to rise during baking, and glutenin, which is responsible for dough’s elasticity. Did you ever see a person making pizza dough and throwing it up in the air? This is gluten in action. Gluten refers to the proteins in wheat, barley & rye.

 

 

Priscilla ad a virtual appointment with me. She was complaining of feeling sick, tired, and moody. She was concerned that this was due to the stress of parenting her two young children.

 

Her nutrition evaluation revealed that she has gluten sensitivity. She said that she can’t eat wheat without paying for it later with gas & bloating.

 

I advised her to start by giving up breads and gluten filled pasta. There are now many gluten-free pasta made from other healthy sources such as cauliflower and beans.

 

Once she accomplished this change the next step was to eliminate foods that contain barley and rye since these ingredients also contain gluten.

 

Priscilla was very determined to do whatever it takes to feel better. She wanted to know how long will it take for the symptoms to go away. I explained that once you start to follow a gluten-free diet, your symptoms should improve within a few weeks. Many people start to feel better in just a few days. If you have celiac disease Your intestines probably won’t return to normal for several months. It could take years for them to completely heal.

 

Priscilla began to eliminate all processed foods from her diet and was very careful to read labels and look for warnings of possible cross-contamination of gluten.

 

She came to my office two weeks later and was full of energy and symptom free!

If you think you have gluten sensitivity contact Health By Gini for a virtual appointment today! www.healthbygini.com

 

 

 

 

 

 

 


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For many of us our skin can be a problem. It’s either too dry or too oily. There are so many factors that affect our skin. The weather, foods we eat, hydration, lotions, face products, hard water, vitamin deficiencies etc. the list is long so lets first start with the most important issue. What we are consuming will actually become our skin one-day, so making sure we are consuming the very best foods will  help us in the long run.

 

Healthy food is the key to beautiful skin

 

-Ginger: it’s known for being high in antioxidants and having anti-inflammatory properties. Ginger has also been known to have a type of soothing effect on the skin and the gut. So adding ginger to a homemade face scrub or to your nighttime regiment such as a cup of hot ginger tea to relax will work wonders for your skin.

 

 

-Cinnamon: this spice is known for helping circulation and stimulating blood flow. Studies have shown that cinnamon can also balance out your blood sugar. Which in turn brings oxygen and circulation straight to the skin. Adding a little cinnamon to your morning tea, smoothie or oatmeal is defiantly a benefit for your skin.

 

-Avocados: (dry skin helper) filled with healthy oils and vitamin E. Which are both needed for healthy skin and skin cells. They both can help keep your skin hydrated

 

-Green Tea: has been known for protecting the skin from damage from the sun. Green tea contains compounds called that have been known for improving the health of our skin. In one study green tea helped reduce skins redness up to 25% and improve skins roughness. Green tea has also helped improve skins thickness and lessen wrinkles. Which I’m sure we all want.

 

-Pomegranate juice: fruit such as pomegranates contains high amounts of polyphenols that help to increase blood flow and fight free radicals. This is great for detoxing the skin and helping it rejuvenate.

 

-Sardines: fish as we all know are packed full of healthy fats. But sardines are a great source of Vitamin B12 and selenium. Which are both great for the skin and can help prevent dry skin. These tiny fish are packed full of omega 3’s which helps keep the skin smooth, hydrated, and glowing.

 

-Salmon: another fish packed to the brim with omega 3 fatty acids. This is the key to healthy skin and fighting  wrinkles. Omega 3 fatty acids also help with the production of collagen that helps keep wrinkles at bay.

 

Here are a couple recipes for fun homemade face masks to try:

 

~1/4 cup ground Oatmeal, 1 tbs honey, 1 tbs water and plain yogurt: mix equal parts of theses ingredients and place on the face for up to 30 minutes then rinse off with warm water

 

~1 mashed avocado, 1tsp honey, a dash of cinnamon and cocoa powder: Place on face for up to 20 minutes then rinse with warm water

 

~1/2 mashed banana, 1 tsp honey, and 1 tsp lemon juice: place on face for up to 15 minutes then rinse with warm water

 

 

Food notes: If you haven’t noticed blood sugar is related to inflammation and lowering blood sugar helps fight inflammation. Too much sugar and refined foods such as pastries, cookies and bread can actually cause oil production in the skin. Staying away from sugar can in fact curb extra oil production in the skin and lower inflammation. Which will reverse acne and skin blemish and inflammation.

 

Hydration Matters

 

Hydration is important for all functions in our body. Such as; organ function, elimination, and defiantly for our skin. Skin is our biggest organ.

 

~Staying hydrated is known to help the elasticity of our skin and help prevent those winkles were all so scared of. It’s not a big surprise that enough water intake can rid your body and skin of toxins, improve the glow of your skin, and fight too much oil build up and acne. Water clears the skin by flushing all the toxic waste out. It helps keep the bloat down in our body, keeps our organs functioning properly and keeps our energy levels up. DRINK YOUR WATER!!!

 

What you put on your skin

 

Some people will go to the local health food store and buy some “all natural” face lotion. But just because you bought it at a health food store doesn’t necessarily mean it’s “healthy” for you or your skin. Cosmetics are filled with dozens of chemicals to make their product last longer or stay shelf stable or to even make the product cheaper to make. These chemicals are toxic to our skin and our skin is our largest organ. Keeping our skin free of toxic chemicals and functioning right should be top priority.

 

Instead of buying harmful lotions, toners, or hydrators from the store filled with chemicals for your skin try making your own face lotion at home. You won’t regret it. It’s not only healthier it’s more cost effective, natural and organic. And won’t be filled with toxic chemicals.

 

(Dry Skin) Homemade Face Lotion:

 

-1/2 cup shea butter (amazon)

-1 tsp avocado oil

-7 drops reship seed oil

-7 drops almond oil

-7 drops sea buckthorn oil

 

Melt shea butter oil in a double boiler then whip everything else along with the melted shea butter in your food processor until creamy. Store in an air tight container for up to 6 months

 

(Oily Skin) Homemade face lotion:

 

-1/4 cup melted shea butter

-1/8 cup of melted jojoba oil or hemp seed oil

-3 drops lavender essential oil

 

Mix all ingredient together with a whisk until blended. Store in an air tight container for up to 6 months. A little goes a long way with the stuff.

 

In conclusion make sure you’re staying ultra hydrated, eating healthy and applying your own homemade lotions. Your skin is your biggest organ and you need to take care of it in more ways than one. Enjoy


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If you’ve struggled to find ways to prepare tofu and are about to give up on this bland, squishy soy product, hold on. Here are five different ways to cook tofu so that it looks and tastes delicious. Tofu has a high nutritional value – just one block contains 36g of protein and abundant iron, calcium and magnesium, so it is definitely worth giving a second chance.

 

  1. Smoothie: Although it might seem strange at first, adding tofu to a smoothie is a perfect way to get in some extra protein and nutrients without even knowing it’s there. Silken tofu is your best bet because it is soft and blends well. Sneaking this in will give your smoothie that extra boost of nutrition, without ruining the taste of your drink.

 

  1. Burger: A fun and creative way to use tofu is making it into a burger patty. With a quick google search, you will find countless tofu burger recipes. For example, you could coat a slab of firm tofu in BBQ sauce and bake it in the oven until slightly brown, or you could chop the tofu up and combine it with veggies and other ingredients to create an appetizing patty.

 

  1. Stir fry: For stir-fries, its best to buy extra firm tofu, and you’ll want to press the tofu first to remove as much liquid as possible. You can do this by cutting the tofu into cubes, wrapping it in paper towels and placing a weight on it such as a can of tomato sauce. Then, let it sit for about 20 minutes. Stir-frying tofu is simple, you just need to coat a skillet with some olive oil and then arrange the cubes in an even layer, stirring them around in the pan for a couple of minutes. You can sprinkle the tofu with some sea salt and cook until golden brown. This is a simple way to prepare tofu that can then be added to any sort of bowl, or a big plate of stir-fried vegetables.

 

  1. Bake: Baked tofu is a wonderful addition to salads, burritos or soups. Firm or extra firm tofu work best, and you should press the tofu to remove the water content as described above. Next, you’ll want to cut the tofu into cubes, coat it with olive oil, and sprinkle it with cornstarch salt, pepper, garlic powder or any seasonings of choice. Then, spread the cubes on a baking sheet and bake for about 30 minutes, or until it reaches your desired level of crispiness, making sure to flip the tofu half way.

 

  1. Scramble: Tofu scramble is a great way to simulate scrambled eggs if you’re vegan, but it is perfectly enjoyable for non-vegans as well. Adding crumbled up firm tofu to pan with a little bit of olive oil, garlic, turmeric, and various other spices of choice will result in a simple and filling dish. You can also add chopped veggies like kale, mushrooms, red bell peppers or tomatoes to make it even healthier and more flavorful.

 

Tofu is versatile and works well in just about any dish because it absorbs the flavor of whatever it is cooked with. Next time you don’t know what to do with that tofu sitting in your fridge, try preparing it in one of these five ways, and enjoy!

 

Gini Warner is a health nutritionist based in Laguna Niguel, CA. Contact Health by Gini for personalized nutrition counseling. www.healthbygini.com

 

 

 


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Most of the foods that cause constipation aren’t that surprising. However getting enough liquids during the day can cure a lot of the constipation. Here are the foods that cause constipation and foods that can ease constipation.

 

  1. Foods containing gluten such as foods with wheat, barley, or rye in them. For example, muffins, bread, loafs, pizza, cake, cookies and pastas. These foods are binding and hold on to water. Meaning they slow things way down inside your body. If you do plan on consuming these things drink plenty of water. And try to eat extra fiber that day.

 

  1. Dairy products specifically milk and cheese. But let’s also not forget about ice cream, yogurt, and cheese sauce. Cows milk has been linked to chronic constipation in chidden. There was a study done in Iran on children the ages of 1-13. The conclusion was 80% of the children who eliminated the milk in their diet had regular bowl movements from that point forward. The protein in milk is the cause of constipation. This protein is meant to grow a baby cow to the size of an adult cow. So when humans milk is consume milk and we don’t grow to be the size of an adult cow (which is between 1000-1800 pounds) our bodies don’t know what to do with all that extra protein. This isn’t just the case in children. Adults have the same problem for the same reason. Cheese is known to bloat and constipate humans. For the same reason I stated above. We aren’t baby cows.

 

  1. Processed or highly processed grains such as white rice, white bread, and gluten free bread. These foods are highly processed and have almost no fiber in them. It’s obvious fiber is what we need to keep things moving along. If you have constipation eliminate processed foods and drink plenty of water.

 

 

  1. Fast food & Fried food (highly processed) and nothing good for you in these types of foods. These foods are high in fat and slow digestion way down. They have little to no fiber let alone any other healthy nutrient in them. The main reason these foods can constipate you is the lack of fiber and the plentiful amount of unhealthy saturated fat. These foods should not consumed if you have a problem with constipation.

 

  1. Alcohol is often mentioned because it can cause dehydration. This isn’t a food however it is a factor in dehydration and that can lead to constipation. When you drink alcohol try to always have a glass of water after every drink and be sure to only drink a couple times a week at most.

 

Top foods that help fight or relieve constipation:

 

  1. Prunes: Prunes have been a staple in trying to fight constipation for years. This is because per 1 ounce of prunes there’s 2 grams of fiber. In my opinion that’s not that amazing. You can get way more fiber in some other foods like oatmeal, or some fresh fruits. But regardless it does help and if you can’t get fresh fruit this is a great option. I don’t really recommend prune juice as there is no fiber in the juice and the juice is just hydrating you with tons of sugar. You can get better hydration from a glass of water instead of a glass of sugar filled prune juice.

 

  1. Greens:A lot of people focus on fruits when they’re constipated. But focusing most of your lunch and dinner plates on vegetables specifically greens can make a huge difference in the way you absorb fiber and water. Vegetables are great at providing both hydration and fiber with a lot of healthy vitamins and minerals as well. 1 cup of cooked spinach contains 4.3 grams of fiber. I recommend eating vegetables at least twice a day. You can add a vegetable to other foods like oatmeal, or flax meal cakes for breakfast and a spinach salad for lunch and some brussel sprouts and sweet potatoes for dinner you would be doing fantastic! Just 5-6 brussel sprouts contains around 10% of your daily fiber needs. So think about shredding 20 or 30 brussel sprouts and sautéing that up. They will shrink down and you’ll have 30%-40% of your daily fiber..

 

  1. Jerusalem artichokes: these can be difficult to but when you do they’re amazing in flavor and full of fiber. And the kind of fiber is considered a prebiotic. Meaning your gut bacteria love to feast on this type of fiber. This in turn will help with constipation because when your gut bugs are happy and healthy you are happy and healthy meaning you will not be constipated if you’re gut is right. The fiber is a soluble fiber called inulin. There was some research done on linulin and it was found that linulin does increase bowl frequency and bowl movements were much easier. If you can get your hands on these little delicious treats get a lot of them.

 

  1. Sweet potato: A fantastic substitute for potatoes, mashed potatoes, rice or pasta. Sweet potatoes can become sweet potato noodles, or rice or just a nice roasted side dish. One medium size sweet potatoes contain about 15% of your daily intake of fiber. So if you have sweet potato baked fries with lunch or mashed sweet potatoes with dinner you be doing great! Sweet potatoes are mostly insoluble fiber which helps with moving things along by adding bulk to bowl movements. This will also help with the ease of your bowl movement. Meaning it’ll be much easier.

 

  1. Beans & lentils: Now we’re getting to the super high fiber options. BEANS! Just to put things into context for you. A 1/2 cup of lentils (which is really easy to get) has sound 31% of your fiber needs fro the day. Let’s talk about how easy that is to do in 1 day. Have some fresh steamed lentils on hand in your fridge and add a half a cup to your lunch salad and maybe do some lentil soup or a side of lentils with your main dish. If you did this most days of the week you would surpass your fiber needs. And constipation will be a distant memory.

 

  1. Chia seeds: these little power houses are filled with fiber. And there is a great trend going around called chia seed pudding. Chia seeds is made up of 85% insoluble fiber and 15% soluble fiber. 1 ounce of chia seeds contains 42% of your fiber needs for the day. That’s HUGE!!!! Chias seed pudding is simple to make and only uses a few ingredients. But you can also just add a few tbs to oatmeal, smoothies, granola topper, or on yogurt bowls, smoothie bowls etc. etc. Run don’t walk to the store and get some.

 

  1. Flaxseed powder: again another fiber power house that is so simple to add in to your everyday life. Not only is this powder filled with fiber it’s also filled with omega 3’s. Just 1tbs contains 11% of your daily needs. Adding flax to smoothies or GF muffins is a great way of adding extra fiber.

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Listen to Your Gut

Digestive health is a crucial component for feeling your best. Here are some of the best (and worst) foods to heal your body from the inside out and improve gut well-being.

 

Digestive superfoods:

 

  1. Avocado: Avocados are nutrient dense superfoods that contain a plethora of vitamins and minerals, such as potassium. They are high in fiber which can help prevent constipation, and low-fructose so they are less likely to cause gas.

 

  1. Kombucha: This fermented tea is rich in probiotics – the live bacteria that help keep your gut healthy.

 

  1. Kiwi: In addition to having plenty of fiber, kiwi contains an enzyme called actinidin which has been found to be very beneficial in the digestion of Watermelon:

 

  1. This fruit is comprised of 92% water which helps stimulate bowel movement and keep things moving throughout your system. It also contains some fiber which is important for a healthy digestive tract.

 

  1. Olive Oil: Extra Virgin Olive Oil contains many polyphenols and other phytochemicals which act on gut microbiota and promote the growth of beneficial bacteria.

 

Gut Disrupters:

 

  1. Corn: An excess of corn can be detrimental to gut health because of its high cellulose content. Humans lack the necessary enzymes to digest cellulose, so as it passes undigested it could cause cramps, bloating or abdominal pain.

 

  1. Canola oil: Canola oil is highly refined, mostly genetically modified, and it may contain small amounts of trans fat which is damaging to health. Plus, the high levels of erucic acid can trigger inflammation.

 

  1. Apples that are not organic: Many conventional apples that are not organic contain potentially harmful bacteria, such as Escherichia–Shigella. However, in organic apples, healthful bacteria is abundant.

 

  1. Meat and poultry that is not organic: Inorganic meat/poultry comes with toxins such as hormones, antibiotics, vaccinations and corn and soy which are fed to the animals prior to being slaughtered. Therefore, it is better for overall health to buy organic, free-range and grass-fed poultry and beef respectively.

 

  1. Farmed fish: It is always better to opt for wild fish instead of those that come from farms because farmed fish are often raised in crowded conditions and frequently treated with antibiotics. They are also often fed corn, soy or other vegetable oils making them less nutritious and with higher levels of saturated fat, especially omega-6 which causes inflammation.

 

  1. Emulsifiers: Emulsifiers are food additives that have been found to cause inflammatory bowel disease by negatively interfering with microbes in our digestive tracts. They are commonly added to processed foods such as mayonnaise or ice cream, so make sure to check the ingredients before buying. Mono- and diglycerides, carrageenan and guar gum are some commonly used emulsifiers.

 

In summary, if you are experiencing digestive issues, it might be worth trying and/or eliminating some of the foods on this list. However, if discomfort persists, contact a certified nutrition specialist for help.

 

Gini Warner is a health nutritionist based in Laguna Niguel, CA. Contact Health by Gini for personalized nutrition counseling. www.healthbygini.com


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I’ve heard people say over and over again that they can’t eat healthy because it’s too expensive. Well I’m here to tell you it can be cost effective and even save you money most of the time. Here’s a few numbers to think about when you want to pick up take out or go out to eat. A diet predominately filled with take out or going out can cost around 193% more than a home cooked meal.

 

A healthy diet is a commitment to dining in and not relying on going to restaurants where they hike the price up 80% for everything.

 

 

I can’t discuss eating healthy for a lower cost without discussing long- term health. A diet filled with fast food, junk food, sugar filled pastries, soda and unhealthy options will most likely lead to a life of doctors visits and possibly medications or insulin or any number of things. All of which will cost more money than if you didn’t need those interventions in the first place. Eating healthy for the long term can help curb your future need for medical intervention and possible medications. Type 2 Diabetes can be reversed with diet, but most doctors just prescribe drugs because they know the chances are very low for someone to change their diet after years of eating unhealthy. You see it can be a vicious cycle that can lead to expensive trips to the doctor office later in life and possibly medications that you might have to take for the rest of your life that also cost a pretty penny. In conclusion, eat healthy now so you won’t have to pay for it later in life.

 

Here’s a list of simple ways to eat healthy and still save money.

 

~Buy in bulk: Grocery stores often have bulk bins filled with whole foods such as dried beans, peas, nuts, seeds, and lentils. All these types of foods are whole foods (meaning one ingredient) and nutrient dense. Filled with healthy nutrients, fiber, vitamins and minerals. Buying in bulk is great because the shelf life of dried goods is 6 months to 10 years and you can buy a lot for a much smaller price.

 

~Cook at home: When you eat out you have absolutely no control over the quality of the food or the ingredients they use. Eating out should be put at a very minimum. This will save you money for sure and will save your waistline tremendously. Cooking “whole foods” at home is simple and can also be done in bulk to make life easier throughout the week. Every Sunday consider cooking up a big pot of lentils, , steamed veggies and a lean animal protein of choice. Now you’ll have lunches all week long instead of going out for pizza, sushi, or Mexican at the office.

 

 

~Stop buying junk food: Junk foods like cookies, chips, cake, ice cream etc. Are much pricier than whole foods but don’t worry you don’t have to give them up. Just make them at home. This is a little back pocket trick. If you want to have a sweet treat just commit to always making it at home yourself. Try to make it the healthiest sweet treat you can buy using whole food ingredients and coconut sugar in place of white sugar and using gluten-free flour such as almond flour/coconut flour or cauliflower flour. There are so many ways to have a sweet treat nowadays without feeling guilty.

 

~Plan your meals: Meal planning is almost as important as your monthly budget. If you don’t know what you’re making that night for dinner or for lunch at work you are more likely to eat whatever you see in sight. Meal planning stops this mindless eating right in its tracks. Also sticking to a meal plan will help you stick to your food budget every week.

 

~Skip packaged foods: when grocery shopping try to stay away from the packaged foods. Such as packaged salad and veggie mixes. You pay for that packaging and all the labor that went into making that package. You also get 1/2 the amount of food in the package. Buy your head of lettuce or kale or celery and put it in your own bag or a bag provided at the store. By doing that simple bagging yourself will get you much more for your money. People will pay $4.99 for a pre packaged 7oz. Bag a spinach when they could get it off the produce shelf for $0.99 a bunch if they bagged it themselves. It’s not always perfectly convenient but a few extra minutes of you time will save you money and your health in the long run.

 

~Eat a vegetarian meal 2-3 times a week: Everyone knows that beans and greens are some of healthiest things we can eat. Also meat always costs more no matter what as its considered a luxury in some places. Eating meat free a few times a week will have a huge impact on your health and defiantly your wallet. Veggies, fruits beans, nuts and seeds are all cheaper than meat and are all better for your body than meat.

 

 ~Stock up the freezer: Last but not least make meals for the future. Freezer meals and smoothie bags. I love to make a huge pot of my families pasta sauce and freeze it in batches so I can always have it on hand when needed. Huge back of gluten-free chicken soup or broth will save you loads of time, money and energy for future meals. If you get home elate and you have nothing for dinner there will always be a freezer meal waiting. I also love to freeze my fresh herbs if I buy those in bulk or they seem like they’re going bad too quick. Freezing chopped herbs in some. olive oil or butter is a great way to be able to just pop them into any recipes. Basil goes bad pretty fast so I like to freeze my pesto sauce as well.

 

I hope these tips and tricks help your wallet and your health  in the future. Enjoy! Contact Health By Gini for personalized nutrition counseling! www.healthbygini.com


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