• Brianna Marie

7 Pro Tips To Eat Healthy Nutrient Dense Foods On A Budget!

When it comes to money, most people feel they don't have enough, no matter how much money they earn. 💸


WHY? because there are always choices to make among the wants and needs battling for our dollars.


So--budgeting isn't just practical, it's psychological.

Step 1: Where are you spending your money now? Step 2: Where do you want to spend it going forward?


It's financial mindfulness, “It's not about having it all. It's about having what you value most.” 👏🏽



1. Let go of ‘PERFECT’ 🙌🏽


People falsely think that if they can't afford 100% organic, grass-fed ingredients that there's no point in eating healthy at all. WRONG!!!

While those ingredients are “ideal”, you’ll still see MAJOR health improvements shopping within your budget.


Yes, organic food means a lower toxin load (fewer pesticides, added hormones, and antibiotics), BUT ditching processed foods & the long list of chemicals they contain is huge! Time to let go of any self-judgment, and know healthy eating can still be a powerful healing protocol without it.


3 nutrient dense cost effective foods:

•Canned Seafood (salmon or sardines-avoid tuna due to high mercury content) •Frozen veggies •Organ meats (highest nutrient density & cheapest cuts of meat)


2. Buy the Clean Fifteen and Avoid the Dirty Dozen 🥑🍓🥬🥒🥝🥦🍌



Buying organic isn’t an all or nothing choice.

Some peeps can afford to buy some organics but not all & some want to just avoid the heaviest chemical load, and sometimes quality is not great, so conventional is the way to go.


The EWG test produce for pesticide residue and classify accordingly each year. Avocados top the clean list & strawberries are winningest of the dirty.


3. Buy Fugly & In-season 🥗



Produce is cheaper when it's in-season in your area.


The more variety we eat, the more we feed our cells for health.


Let the prices in your grocery store guide you.

A ton of fresh produce never even makes it to the grocery store, because it looks messed up! There's nothing wrong with it-> It's just not “sellable”.


There are now companies saving these fruits and vegetables from being thrown away, by selling them direct to consumers at a discount: Imperfect Produce, Hungry Harvest, and Misfits Market.


4. Bargain Shop & Plan it out later. 🥩🍠🍅


Estimate how many LBS of meat, seafood, & veggies your family eats in a week & other staples that need replenishing.


Go to the store first and plan your meals around what you find on sale.

You may need to do your shopping at multiple stores.



*There are usually much lower prices at Ethnic Markets which are often nearby.


5. Gather, Glean & Grow 🥕



The cheapest food of all is what we gather or grow ourselves & doing those activities allows you other health benefits as well: time in the fresh air and sunshine, the microbe benefits of playing in the dirt, the stress relief of spending time in nature, and the joy and satisfaction of growing and gathering our own food.


“Gleaning” is the art of harvesting wild places & overlooked public places.

There are organizations in the US, UK, and Canada that glean farm fields after the harvest is complete, because many vegetables are left behind that aren't considered good enough to pick.


Bonus if you have hunting and fishing skills. If you've never gone before but have friends who do, sometimes they get more than they can eat and are happy to share.


6. SNAP & CSA's 🍏🍊🍋



24 million in SNAP (aka food stamps). benefits were redeemed at farmers markets across the US in 2017! Check your local market to see if they participate.


Many farmers markets match your SNAP, doubling the amount of produce you can purchase.


Community-supported agriculture-You buy a share of the harvest in advance and get a box of fresh produce throughout the growing season.


And if you can't afford the CSA fee, you can ask to volunteer your time instead.


7. PRIORITIES 💚



Your health is PRICELESS & the food we eat can have a dramatic impact on our symptoms.


For many people (including me) radical dietary changes doesn't always increase the food budget. That's because unhealthy food can be pretty expensive, too.


Prior to starting my healing journey-I spent a lot of money on restaurant meals, take-out, coffee shops, snacks, and convenience foods. All of that stopped when I went AIP, so my budget stayed the same – I just spent my food dollars more nutritiously. There's also a potential for savings in other areas, like medical expenses as your health begins to improve.


Guys, you have the potential to improve physically, mentally, emotionally & financially when you make those radical change & start enjoying the healing that improving your diet has afforded you.


Has this post opened your eyes to the potential?? Let’s chat 👇🏽👇🏽👇🏽


#eatclean #healthyfoodonabudget #cleaneats #holistichealing#holisticdoctor #holisticnutrition #nutrition #heal #healthy#healthandwellness #coop #foodstamps #farmersmarket #organic#grassfed #cleanfifteen #dirtydozen #ewg #paleo #keto #foodmatters#autoimmunedisease #selfhealing #chronicillness #foodismedicine


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Lifestyle Interventionist

Holistic Practitioner

MasterTrainer

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