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Cleansing on a Budget in 2023

We’re kicking off the New Year with a double-whammy that will set you up for success. Cleansing for a whole-body reset is fantastic; Cleansing on a budget is even better!

Whether your New Year’s resolution has to do with (1) saving money OR (2) eating healthier, this blog has you covered. 👏👏

If you’re joining us for our New Year’s Cleanse you’ll quickly find that your grocery bills are not any more expensive when buying organic.

  • For the first 10 days, we’re skipping meat (and meat has been way expensive lately)
  • Dairy and cheese are eliminated on the Cleanse (cheese has been pricey, too)
  • No eggs or nuts because they are often a hidden sensitivity
  • No alcohol for 21 days – that should save you a lot!

You see, we’re taking a break on the most expensive items in the store!

The targeted supplements you will need are:

Haven’t signed up for the Cleanse yet?  You can sign up by clicking right here!  Or call and speak with Traci at our front desk.

Eating healthy has become even more challenging for many families, and this topic has been on my heart for a while now.  The good news is that you CAN eat healthy on a budget. 😏 

According to Harvard’s handy-dandy analysis of 27 different studies, a healthy diet only costs $1.50 more per day than an unhealthy one.

Why?  Because with processed foods, you’re paying so much for the packaging!

“Biggest Bang for Your Buck” Foods. 

First things first — focus on foods that pack a nutritional punch without a hefty price tag (or a package).

Here are my “go-to” budget-friendly foods: 

  • Organic or Pasture-raised Eggs
  • Organic Gluten-free Oatmeal
  • Organic Bananas
  • Organic Quinoa
  • Organic Brown Rice
  • Organic Dried Beans & Lentils
  • Organic Canned Chicken 
  • Organic Canned Tuna or Salmon (wild-caught)
  • Organic Frozen Meats (chicken + beef)
  • Organic Frozen Fruits and Vegetables

If you can, buy these foods in bulk for added cost savings. 

Another powerhouse staple food = seeds.

Rich in nutrients, protein, fiber, and healthy fats — seeds are a great way to improve your health. You can literally add them to every meal. Chia seeds are great in smoothies & oatmeals, while flax and hemp seeds are a fantastic addition to salads, breads, and healthy desserts. And don’t forget pumpkin seeds, which are loaded with magnesium and zinc.

Okay, now that we’ve got some staple items in place, what are we gonna cook?

Let’s get your wheels turning with some ideas…

Budget-Friendly Meal Ideas

If you love to cook, you can probably think of a million ways to whip together delicious meals using the items above. But if not, I’ve got you covered. 

Let’s start with breakfast. It’s the most important meal of the day because it provides the fuel you need to feel energized & focused. Pick 3 breakfast options from this budget-friendly roundup and put them on rotation. 

Next, this black bean quinoa bowl is the perfect lunch option because you can switch up your toppings day-to-day. Avocado, salsa, greek yogurt & cilantro are all fantastic choices. 😋 

If you’ve got lunchboxes to pack, here are some of my favorite kid-friendly options:

  • Organic PB&J on Whole Grain/GF Organic Bread
  • Organic Sliced Bananas 
  • Organic Trail Mix 
  • Celery with a Packet of Nut Butter
  • Hard-boiled Egg
  • Organic Cheese Stick
  • Applesauce
  • Clementines
  • Thermos of Homemade Vegetable Soup or Beef Stew
  • Leftover Cauliflower crust pizza

When it comes to dinners, your best bet is to make double batches of high-protein meals — so pull out that slow cooker or instant pot. Think hearty chili, beef stew & meatloaf. If you have extra space, freeze half for the following week.  

I won’t drown you in recipes because you have Google for that. 

But let’s talk about some creative options you may not have considered before. 

3 Creative Health Hacks To Save Money 💰

Now, this first one might sound a little wild, but for some of you, it may be a perfect money-saving option.

1. Buy A Whole Cow 

If you have a large family that eats a lot of beef, a great way to save money is to buy a whole cow. You can also team up with some neighbors or friends to buy just a portion.  You can do this from a local butcher or order online from a local farm that offers shipping.

Fair Warning → If you order an entire cow, your steak, ground beef, soup bones, and roasts will come in close to 400 pounds & require a 20 cubic foot freezer to store properly. (Best to share the order!)

Look for organic, pasture-raised, grass-fed & grass-finished beef from a reputable farm like Prosper Meats — which offers nationwide shipping. 

High-quality meat is high in vitamins & minerals as well as healthy fats. Plus, you can rest easy knowing the animals on these farms are raised ethically, with a smaller impact on the environment. 

2. Join an Online Cooking Club

Consider joining an online cooking club like this one by Simply Real Health or check out the classes that Breadbeckers in Woodstock will be offering soon.

Paying for a cooking club may sound counterintuitive when we’re talking about saving money, but at $10/month, it will more than pay for itself. 

How? Because one of the biggest challenges is simply sticking with your plan. Too often, we get stuck in a rut or overwhelmed, so we give up – and wind up eating cereal for dinner. 👀

Simply Real Health Founder, Sarah Adler, built her entire business & brand around the simple concept of whole-food recipes with 5 ingredients or less. 

Her cooking club offers: 

  • Simple healthy ingredients
  • Fun tutorials & live sessions
  • Pre-made shopping lists 

3. Shop The “Clean 15”

Buying organic helps you avoid pesticides and GMOs. No matter the cost, it’s worth it in the long run! 

We recommend you follow the Environmental Working Group (EWG) annual report. They publish a list every year showing which produce contains the highest level of pesticides (Dirty Dozen) and which contains the least (Clean 15). The most recent list can be viewed right here

Which Will You Try First?  

Let me know which of these health hacks, budget-friendly recipes, or money-saving tips you liked the best. 

Or, which one you plan to try first! 

References:

1. https://bmjopen.bmj.com/content/3/12/e004277.full?sid=820d6e1a-280e-47a6-b8c5-498bfa4657e3

2. https://www.budgetbytes.com/category/recipes/breakfast/

3. https://www.eatingwell.com/gallery/7961113/budget-friendly-15-minute-dinner-recipes/?slide=c668a9dd-1e02-474e-a87f-8ef29111f281#c668a9dd-1e02-474e-a87f-8ef29111f281

4. https://www.ewg.org/foodnews/ 

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