Food is our best medicine ... either. We all want to do well, especially when it comes to taking care of yourself, or the family. But to look at organic prices and food supplements , the bill seems ultimately so salty that it discourages the best wishes.
Above all, do not return the apron! Remember that junk food costs twice as much in the long run: the disease generates medical and pharmaceutical costs, not to mention the potential for work incapacity.
While health is priceless, there is no need to put your budget in the red to eat healthy. The solution: manage your fridge like a small business. To your spreadsheets!
- Plan your meals
Take the time, ideally that of the weekend, to schedule your meals of the week to come. Then list the necessary ingredients. Just make sure that your meals include organic food or good nutritional quality (reasoned agriculture for example), and mix the winning nutritional families: complete or half complete cereals , vegetables and legumes. You will soon find that the "junk food" (sodas, chips, cookies, ice cream, meats ...) you buy is very expensive and pollutes your body without providing nutritional value.
Doing without is a significant gain in money that you can invest in honest products.
- Respect your shopping list
Make vo s races after a meal or snacks you céderez less temptations full stomach. Start with an organic store, preferably on the bulk side. Sold at a lower price, they are often cooler because they are subject to higher flows.
Purchase whole foods, which, in addition to being rich in nutrients , provide lasting satiety .
Prefer seasonal fruits and vegetables, tasty and accessible. Raw products are much cheaper than processed ones. For example, a whole piece of Emmenthal will be cheaper and tastier than its grated version.
Hunt good deals on the internet: coconut sugar, raisins per kilo, food supplements etc. the rates are sometimes divided by two.
- Cook at home
The restaurant is expensive, as well as the dishes all done. It is possible to feed a family of 4 very well with the money of a single meal in the restaurant.
Depending on your lifestyle and your preferences, cook the night before for the next day or prepare several days of menus during the weekend.
Turn your kitchen into "place to be" on Sunday afternoons - music is even better - or rationalize half an hour of your time after dinner.
- Keep a recipe book
You are a marble in the kitchen? Learn the most useful basic techniques thanks to the fabulous videos available on the web: cook a cereal or a legume, prepare a vegetable soup , vary the sauces of a salad.
Then go to the next step: go to the world cuisine for dishes with high nutritional quality (Dhal lentils in India, Lebanese hummus, Mexican eggs, Vietnamese rice noodle soup ...). The more energetic will seek inspiration from the next generation leaders.
Treat yourself to a nice notebook and, with a new recipe a week, you will quickly win a star in healthy cooking!
- Juggle with your cooked ingredients
Prepare large quantities when cooking. You'll use the leftovers for the next lunch, warming them to a boil, or sautéing them in a pan.
For the take-away version at the office, it will be salad with vitamin vinaigrette.
Another option, especially recommended for soups, stews and stews: freeze individual or duo portions.
- Plan emergency meals
No one is safe from a big fit of phlegm one night! Canned and frozen foods provide quality meals.
Think about veggie or fish soups, vegan ravioli, ratatouille, green beans, canned sardines, breads and full-length biscuits. What save a delivery of pizza and other sushi, expensive and unhealthy in terms of health.
- Bet on snacks to take away
In addition to preparing your lunch (slice of avocado , quinoa salad ..), plan your breaks of 11h and 16h (a handful of dried fruits and oleaginous, a fruit, a sheep yogurt ...) but also a great herbal tea in a mug or, better, a thermos. Guaranteed savings and remote temptations. All at once.
- Diversify sources of protein
Meat, organic or not, is expensive. Substitute eggs, excellent source of protein, sardines and other blue fish.
Learn how to cook low cuts, stew for example. You only need small quantities per week.
The cereal-legume combination may also be interesting, although some women are less able to assimilate proteins of plant origin.
- Discover the value of modest foods
Goji or Chia seeds, pomegranate, acai ... the nutritional hits are always expensive, fashion effect requires. But many common foods turn out to be "super foods".
A list ? Lentils (fiber and protein), almonds (vitamin E, folate and calcium mine), organic tea (stuffed with anti-oxidants), oranges (vitamin C, beta carotene), apples (concentrated in vitamins, pectin and polyphenols ) or cabbages, an excellent source of vitamins C and K.
Need a boost? Spread your seeds (alfafa, wheat, soy) and chew them well with each meal. Max effect at mini price ... the happiness of a mini kitchen garden in his kitchen, in addition.
- Become your own wellness coach
Naturopathy and other alternative medicines abound with unsuspected resources. It's crazy what you can do with lemon, pure water, thyme, eggshells, clay, vegetable broths ...
Read, explore, delve into this great pool of good ideas offered by books and websites to find tips that will save you many capsules and nutritional supplements. Like any successful business, open your 100% personalized "Research and Development" service!
