Poor and Healthy: Are They Compatible?

In the world of Instagram influencers posting photos of their delicious, well-balanced chia and acai bowls and pushing products like ashwaganda and collagen peptides that cost a fortune- Is eating healthy on a budget a possibility? I want to tell everyone that YES, it is possible. Let's cut the bulls*** and talk healthy in a realistic way.

It's 2019 and healthy is HIP. With thousands of celebrities, social media influencers and bloggers/vloggers, we are being told what products will make our skin glow, our bellies flat, our hair thick and uh...our wallets empty.

It's really cool for the people that can afford to buy all of those products for every day use. I am not trying to diminish their efforts or businesses, nor am I claiming that they are undeserving. I am, however, hoping to be realistic about eating healthy, and hopefully to de-bunk this super common idea that healthy automatically means expensive. In a lot of cases, yes-you are going to pay more for organic produce in most cases. It's a really unfortunate thing that doesn't really make sense, but it's the way it is for now. Some people are willing to spend the extra money for organic, and some are not. It's all about choosing your battles when it comes to what is healthy and what is realistic.

Not everyone can buy chaga and matcha powder, vitamixes and juicers, raw chocolate and sprouted cashew butter, etc, etc, etc. We can do our best with what we have, though, and what we can all use is our brains!

Speaking as someone who has been in the lower-middle class and never anything above, I can tell you that it IS possible. I was raised by a single mother who fed me lentil soup and tempeh for years, all while being a full time student or employee. (We also went out to eat at our favorite mexican restaurant quite a lot too, but that's besides the point.) She never allowed pop (soda, coke etc) in the house, she never bought processed foods, and our fridge was full of organic veggies. I was resistant during most of my childhood to the lifestyle my Mom gave us, but man oh man, am I grateful for it now. Organic, healthy living has led me to work in gardens and kitchens in Europe and America that have instilled in me something I can't shake.

My husband and I mostly live with the 90/10 lifestyle; healthy eating 90% of the time, and what I would call "normal" eating the other 10%. Some weeks it's more, some weeks it's less. We love our simple, whole meals but we also love our potato chips, our dark chocolate and our fresh bread and cheese. (We do live in France, after all.) There are certain rules that we do not budge on, though.

The first list contains 3 basic rules that we ALWAYS stick by when shopping for groceries. After that, I'll get into how to make that list work for those of us on a budget!

Seriously Simple but Important Healthy Food Rules:

1) INGREDIENT CHECK

The first thing everyone should do when buying an item at the store is to check out the ingredient list. If you can't pronounce an ingredient or don't know what it is, put it back on that shelf! High-fructose corn syrup, hydrogenated oil, soy protein isolate, or aspartame are chemicals that are made in a lab and could not be made at home, and that's how you know it probably shouldn't be going into your body. Companies are getting better and better (if that's even possible) at luring us into buying their products. Because 'gluten free,' 'dairy free,' and 'GMO free' are all trending, companies are using them to their advantage. They will pop a 'gluten free' label on a bag of potato chips or corn tortillas that never had gluten in them to begin with, then charging you a dollar more. They will put a picture of two hands holding the earth to make us think their company is eco friendly. There are companies using this as a trick to distract us from the other awful ingredients they are packing into their products. Don't just look at the nice packaging.

Read the ingredients carefully, and really ask yourself- "do I want to put this in my body? My child's body?"

2) SAY GOODBYE TO PROCESSED FOODS

Processed technically means any food item that has had a series of mechanical or chemical operations performed on it to change or preserve it, which would then include anything pasteurized, sliced, cooked, or frozen. For the sake of this list, I simply mean anything that undergoes a bunch of UNNATURAL processes and/or contains a high amount of additives. Ever wonder why loaf bread can sit on the shelf for weeks and stay the exact same amount of "freshness?" It's because there are artificial preservatives added, not to mention it goes through tons of processing so it looks, feels, and tastes the way it does. Other examples of highly processed foods are microwave popcorn, granola bars, margarine, condiments, frozen dinners, deli meat, soda, boxed grains, (rice, mashed potatoes, pasta mixes, etc.) among so many, many more. Cut out meats packed with antibiotics and hormones, because why the hell would you ever want to put those chemicals in your body? You can find a lot of product alternatives for a lot of normally processed foods, but it goes back to Rule #1. Simple, whole foods are your healthiest, best option, every time.

3) EAT SEASONAL, ORGANIC & LOCALLY SOURCED FOOD

This one is probably the hardest one to follow out of these three rules, as far as money and effort goes. It's so important that we all try to abide by this rule as much as possible, though! Not only do we all need to stop supporting large corporations because they are harmful to our local communities economically and environments globally, but also because it is extremely hard to know exactly what goes in and out of the products. Most larger companies pack their meat with unmentionables, then freeze it, and THEN export it. Gross. When we think about it simply, it makes sense that if food is coming from far away, (even across 1 state) it is most likely going to contain preservatives and other chemicals to make it look better and last longer. Maybe your local, seasonal organic vegetables have a bit of dirt on them, and, maybe the chicken from your local butcher isn't as big at the one at Wal-Mart...but that's good! If you don't know what grows in your are and when, do some research. Find your local farmers and meat producers, make friends with them at the markets and taste the difference. Go directly to the source. And if you live in a city, do your very best to only buy meat and produce that is grown/sourced 100 miles away or less.

And how do we manage to use those rules on a budget?

8 Tips for Eating Healthy on a Budget

1) GROW YOUR OWN

If you have some land, there's absolutely no reason why you shouldn't have a few things growing. Yes, it takes some time to prepare a garden, but the benefits outweigh all the negatives. Start with some potatoes and tomatoes! If you don't have land, you can male a small window box for herbs. This will save you money, plus you won't be adding any pesticides on your own plants. Go search some videos on home planting and give it a try! If this isn't at all possible for you, just keep it mind for when it might.

2) CHILL OUT WITH THE EATING OUT

Try to limit yourself to once a month. If that doesn't seem possible for you right now, try cutting back to once a week, then once every few, until you feel like you can do once a month. Plan your meals for the week in advance when you do your grocery shopping, trying to base it off of what produce is local and on sale. College students aren't destined to eat TOP Ramen, and busy parents don't need to cook super spectacular meals every night. Cook your meals with patience and love, whether it's a simple, quick one or a more in-depth one. I promise, you'll notice the difference in your bank account right away. And in your body!

3) LEARN HOW TO READ PRICE LABELS

When you're trying to decide which item to buy, and the healthier one looks to be a lot more expensive, look at the left corner of the price tag and compare the 'price per kg.' (or price per oz) Usually companies can trick you into thinking their item is cheaper just because of the size of their packaging. Wise up, folks! Look closely.

4) FREEZE STUFF!

For those of us who like to eat strawberries all year long but want to eat seasonally and locally, there's a solution. During strawberry season, go to your local supplier and buy in bulk. Then, place in airtight plastic bags and freeze them. This goes for any fruit you'd like, and a lot of vegetables too. (Though vegetables are a bit trickier, so be sure to look up which vegetables stay fresh and which do not.) Another helpful tip is to buy a loaf or two of bread from a local bakery, keep half for the week and then slice, bag and freeze the rest! It can last for up to 6 months in the freezer.

5) BUY IN BULK

Go to your local health food store and head to the bulk section. Not only is it cheaper to buy larger amounts at a time, but these products are also less likely to be processed and they aren't packaged in plastic! Try bringing in your own jars or paper bags, too. Some go to bulk items are rice, quinoa, granola, dried fruit, nuts, pasta, flour, and lentils!

6) CUT BACK ON THE MEAT

If you are a vegetarian, you can go ahead and skip this one, because you've already checked it off the list.

Good quality meat, especially organically, ethically, and locally sourced is more expensive than the majority of the meat you'll find at grocery stores. When companies feed their animals organic food, refuse to pump them full of antibiotics and hormones, and do not raise a lot of animals at a time, it means they produce less meat and it costs them more. Reducing your meat and dairy intake is one of the best ways to minimize your impact on the environment, and it's also going to save you a lot of money.

7) DON'T FALL FOR THE TRICKS

Some supplements are beneficial, some products are necessary, and then others are just plain BS. Most of the time, the answer to being healthy is regular exercise and eating real foods with fresh ingredients. You don't need all of those powders and potions that the "health gurus" are telling you to buy. The fad cleanses and diets that send you pre-packaged juices and teas, supplements and essential oils are fun and interesting, but totally not budget friendly. Stay focused and remember to stay local, stay active and stay smart!

8) MAKE EVERYTHING YOU CAN

This one relates to Rule #7. There are tons of products out there that sound a lot better than they are, and cost a lot more than they should. What are some items you tend to buy because you may be feeling a little lazy? Making mayonnaise takes 5 minutes and costs a fraction of what you're paying for the organic, real mayonnaise you buy at the co-op. Kale chips? Go buy some fresh kale, sprinkle with salt and pepper and bake. Ghee? Buy some good quality butter, boil, simmer for 10 minutes, skim the top and put in a jar! There are so many things you can make. Just spend 10 minutes less on your screen and do it. You'll feel so much better that you did! (And you'll have more money.)

I'm learning as I go and doing my best to share what I find. So far, these are the tips I have found to be the most helpful at saving money but remaining within my 90/10 healthy range. There are aways days, weeks, even months when I struggle to stay focused and inspired by living a healthy lifestyle. My husband has taught me a lot, and we are learning together, too. I will be posting about my personal journey with health and wellness, but for now, I want to be an advocate for a balanced diet, regular body movement, and mindful living+eating.

Happy healthy eating!