Eating healthy doesn’t have to be budget busting as these healthy eating tips show. Everyone is feeling the pinch from the consistently climbing food prices.

  1. Eliminate Junk food – Create a list and stick to it. Do NOT go grocery shopping with your kids or spouse or you WILL stray to please them. Junk foods provide marginal nutrition for you and the price per unit is often budget busting.
  2. Drink Water or Juice instead of soft drinks – You can still enjoy milk and your favorite soft drinks on special occasions BUT limit your intake because milk is a very expensive source of vitamins C and D AND soft drinks offer no useful nutrition.We all need Calcium and the Natural Calcium Sources page shows that milk isn’t always the best source of calcium for us.
  3. Fruits and Vegetables – If possible, grow your own and then either can or freeze what you don’t eat. Growing your own food may not be an option but there are often local growers that let you pick your own for a substantial savings. If this isn’t an option either, buying from local growers or buying in bulk are the next level of savings.
  4. Tuna Fish – Tuna is a relatively inexpensive source of protein AND it has the omega fatty acids that help feed the brain. The calories in tuna dishes don’t climb until you start adding mayonnaise and all of the other ingredients that are commonly used to make dishes with tuna.
  5. Fresh Fish – In season and where you can, fresh fish that you catch is a great supplement to your nutritious diet. Extra fish can be frozen for another day.
  6. Beans – Beans are another great protein source and they are very versatile. You can add beans to other ingredients to make very tasty and healthy meals that are inexpensive, healthy and good. Note: The USDA recommends eating beans at least 4 times per week. If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot.
  7. Whole Grain Rice – White rice has been processed and bleached so most of the nutritional value is lost but whole grain rice still has the nutrients and fiber you need.
  8. Peanut Butter – This isn’t as inexpensive as it used to be but it is still nutritious and popular among many of us. A large jar of peanut butter that is refrigerated may last for weeks.
  9. Potatoes – This low calorie carbohydrate is good for you and it will help fill you up. Potatoes are often thought of as fattening but they aren’t. They become so when liberal amounts of butter, sour cream, bacon bits and other toppings are piled on the potato.
  10. Sweet Potatoes – This is a favorite for the holidays that is usually neglected the rest of the year. Like the white potato, the sweet potato is healthy and it tastes good.

Healthy eating is a lifestyle choice and someone on a budget will still find a way to live their chosen lifestyle without feeling deprived. I hope these healthy eating tips have gotten your creative juices flowing.

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Vegetarians are 75% less likely to have heart attacks than non vegetarians and hard core vegans that refuse to eat any food with meat, eggs or dairy products are 90% less likely to have heart attacks or circulatory problems the average non vegetarian may face.

Because of their food choices, vegetarians and vegans consume far fewer foods with preservatives; they don’t consume animals that may have been given growth hormones through feed, may have been injected with antibiotics or been exposed to other diseases or chemical substances that may get passed up the food chain.

The vegetarian and vegan diets naturally provide less cholesterol and other items that can adversely affect circulation and create heart attacks.

Vegetarians and vegans have been shown to be at lower risk for cancer.

Is a vegetarian diet right for you? Only you can answer that question but armed with the above knowledge, I’d at least investigate the possibility of increasing my intake of the following:

  • Organic meat – This will help you avoid the growth hormones and antibiotics given some animals.

  • Organic potatoes, rice, produce and other vegetables available in your area. Foods grown organically are naturally fertilized and are free from chemical pesticides.

  • Look at organic or at least whole grain breads. These haven’t had the flour bleached so there are potentially more nutrients and fiber.

  • Consider raw unprocessed honey instead of processed sugar or jellies where possible. Raw honey is naturally full of nutrients that are lost when the product is heated during pasteurization.

  • Eat more natural raw foods that are grown locally when they are in season like apples, lettuce, carrots and other fruits and vegetables. These provide good nutrition and fiber that help maintain weight and overall health.

Making small adjustments in your diet to include foods that are organic and farm fresh may provide more health benefits and a much tastier eating experience.

Eating more fiber, fruits, vegetables and other raw foods will also help control diabetes because natural sugars are being introduced that the digestive tract can work with and use.

Research vegetarian diets and consult with your medical and nutritional professionals before making lifestyle changes. You’ll need proper nutrition whether you derive it from a mixed food diet or a vegetarian.

There are a lot of good vegetarian recipes you may wish to incorporate into your lifestyle even if you aren’t on of the many vegetarians among us..

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Healthy eating tips are necessary for most westerners because we’ve forgotten why we need to eat. Eating food is something we all must do to receive the life giving and sustaining nutrients our bodies need. Too many people are eating as a crutch to cover depression, loneliness, low self-esteem or simply for the pleasure a good meal provides. Healthy eating is looking at food as the provider of the dietary fiber, vitamins, minerals and nutrients you need instead of a substitute for something lacking from your life.

Healthy eating is necessary to give your body the fuel it needs to prevent illnesses, diseases, heal, provide they energy you need and to help maintain the proper weight.

  1. Drink plenty of water.

    Proper hydration is necessary in digestion, delivery of the nutrients to the areas that need them and expulsion of the waste.
  2. Chew each bite of food until it liquifies in your mouth.

    This practice serves two purposes. 1. The brain takes about 20 minutes to catch on to the fact that you are eating, process this information and tell you that you are full. (By taking the time to chew each bite to a liquid and talking with a dinner companion, you are letting your brain catch up.) 2. Digestion starts in the mouth as saliva mixes with the food you are eating. When you chew your food to a liquid, you are helping your body get all the nutrition it can out of the food before it passes from your digestive system.
  3. Eat 5 or 6 small meals rather than 3 large meals

    The energy you get from the food you eat at breakfast will not last your body 5 or 6 hours until lunch and the midday meal will not provide enough energy to last another 5 or 6 hours to the evening meal. The snacks you often get out of vending machines or convenience stores should prove you crave the extra energy.
  4. Eat locally grown organic foods as much as possible.

    Locally grown foods like honey will not only have the nutrients available in oney everywhere but it will also have pollens specific to your area so your body can naturally build defenses against these allergy causing agents. Read the labels on organic foods as well because the government is allowing some foods to be called organic even when some ingredients aren’t all natural. Organic foods often have a shorter shelf life so buying locally not on saves on shipping but you can buy smaller quantities to prevent spoilage.
  5. Learn to prepare your foods the healthier ways.

    Baked, broiled, boiled, grilled, steamed and stir fried are much healthier than fried or deep fried. Using fresh herbs and spices to flavor your food is better than salt and processed spices. Remove the skin and trim away fat and before eating meat and choose leaner meats over the fatter options.
  6. Reduce or eliminate foods with processed sugar.

    The processed sugar you eat delivers empty calories. Very little, if any, nutrition is gained but calories are packed on. Artificial sweeteners may not offer as many calories, if any, but the effects of those chemicals isn’t known plus the sweetness makes the body think it has sugars to break down.
  7. Forget diets exist.

    Diets usually deprive you of enough calories to avoid starvation or they avoid one or more important food groups or both. Before cutting your calorie intake, switch to eating multiple small meals spaced 2 – 3 hours apart, add more water to your diet, add more fruits and vegetables to your diet and start an exercise program that includes both strength training and cardio training. If the dietary and exercise change alone doesn’t help you with fat loss, reduce your calorie intake by no more than 20 percent.

Incorporate these healthy eating tips into your daily life and you’ll have all the energy your body needs to be healthy, fight diseases, manage your weight and enjoy activities that you choose to engage in.

Eating for Excellent Health IS Possible if you are willing to make the effort to learn what’s needed.

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Reuters recently had an article titled ‘Red meat unfriendly to cancer’ which was reporting on a study of colon cancer patients with stage III cancer and how their diets affected their survival and the recurrence of the disease after treatment. The study followed 1,009 colon cancer patients for 5.3 years and they found that those that ate a western diet were 3.3 times more likely to either die or have their colon cancer return.

A western diet was defined as a diet with high intakes of meat, refined grains and desserts. The prudent diet was the other variant and it is defined as a diet with high intakes of fruits, vegetables, fish and poultry.

The prudent diet is high in fiber, nutrients in forms the body can readily use and helps the body flush toxins out of the body. Whereas the western diet provides fewer natural nutrients or fiber and it adds toxins to the body.

Our Opinion

We’ve believed for a long time that your health is determined by your diet and activity level. When our society was mostly agricultural, people did a lot of physical labor and there was much less obesity and home gardens provided foods that were both good and good for you. The industrial age brought many people a more sedentary lifestyle and obesity started to appear in larger numbers. As our cities grew and the food supply was further removed from the consumer, preservatives were added to the food to extend the time it was still good to eat. Population growth has also put more pressure on the farmer to produce large crops on less land which has led to over farming the land. This over farming depletes the natural nutrients, the commercial fertilizers are geared at quantity and not quality.

The change in our lifestyle, added preservatives, fewer nutrients in our food supply because of a combination of factors and added stress have all conspired to make you less healthy than the generation before you.

Switching as much of your diet to locally grown organic fruits, vegetables and meat is best. Your budget, location and schedule may not always make this easy. Read the labels in the store and get foods with the fewest preservatives, whole grains instead of processed, reduce the fatty foods from fast food restaurants, etc. and you can add more nutrition to your life. Did you know most dietitians consider a serving of meat to be about 3 ounces instead of the 8 to 16 ounces many of us eat?

Green tea supplements have been shown to help protect against some cancer causing agents and liquid vitamin and mineral supplements made from whole food sources provide the nutrients your body craves and your diet may not be providing.

Shop for all-natural products at


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You can and should take control of your health. Some of the articles we’ve publish recently were written to show you both how and why you need to be the one in control. Dehydration and Your Health was written to share with you how important water is to your health and why. Water delivers nutrients to our cells and organs and removes the wastes so you can help detoxify your body with proper hydration.

We wrote Complete Colon Health Equals Disease Prevention to let you know the colon is vital to both the delivery of nutrition and the elimination of waste. You may have heard that aluminum has been associated with Alzheimer’s or that long term exposure to pesticides in well water and foods cause Parkinson’s Disease. No clear cause has been determined yet for either disease. The colon is the organ that is used to expel any aluminum, lead or other toxins that you may have in your body. Why take the chance when you can help prevent the problem by removing the toxins from your body?

Are You Unknowingly Poisoning Yourself? was meant to teach you that some of the commercial products you may be using each day could be putting toxins in your system that may cause cancer or other diseases. It’s important that you read the labels of ALL products because your body might reject some organic products and government guidelines allow inclusion of a certain percentage of chemicals and still be called organic.

Toxins are all around you in your daily life so it is important to do what you can to eliminate them from your diet and minimize your exposure through personal care products so your body has fewer toxins to expel.

Obesity is caused by many things with over eating and a lack of exercise being just two of the causes. since obesity makes your body work harder and less efficiently we wrote Is Malnutrition Causing Your Obesity? to share with you how past farming practices, governmental regulations and greed are combining to provide you with a food supply that fails to supply you with the nutrients your body needs to thrive.

“In the future, we will not be able to rely anymore on our premise that the consumption of a varied balanced diet will provide all the essential trace elements, because such a diet will be very difficult to obtain for millions of people.” Dr. Walter Mertz, U.S. Department of Agriculture, told to congress in 1977.

The instances of cancer and other diseases are increasing each day and the obesity of our population is growing at an alarming rate so I think we are rapidly approaching the time Dr. Mertz was warning us of in 1977. I believe people that eat 100% organic foods are receiving many more nutrients in their diets than those that rely on the general food supply.

Dr. Linus Pauling the two-time Nobel Prize winner states that: “You can trace every sickness, every disease, and every ailment to a mineral deficiency.”

Not all vitamins and minerals are equal. Whole food vitamins are derived from plants and are in a natural state so our bodies can more easily absorb them than the artificial vitamins found in some of the drug stores and super markets you may frequent. Our body is mostly water and much of the activity that takes place in it is electrical so we need ionized minerals. (Ionized means the minerals can conduct electricity.) Many of the minerals you can buy locally and online are made from crushed rock which isn’t natural. In nature, water passes over minerals and picks up some of the minerals in passing. Plants then absorb these minerals which are ready to be used. Which makes more sense to you, taking a pill made up of ground rock or taking liquid minerals that are ready for immediate use by your body?

Dr. Pauling has stated how important minerals are to your health. You have the choice as to whether you are going to be proactive and get the minerals and vitamins your body needs to ward off sickness and disease.

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