Information boasting the important health benefits associated with optimal omega-3 intake is everywhere. Doctors, homeopaths, personal trainers and dietitians alike are touting the long-term health benefits non-stop.

Omega-3’s are more than important. In fact, some would go so far as to say, they are crucial when it comes to promoting optimal health on a long -term basis.

Optimal omega-3 intake has been studied and researched extensively. Omega-3’s have been clinically proven to promote; cardiovascular health, joint health, cognitive function, memory capabilities, feelings of personal well-being and self-value, eye health, reduced feelings of restlessness in children dealing with behavioral disorders, relief from symptoms associated with premenstrual syndrome, and a significant boost in energy levels.

In short, the benefits behind ensuring you are getting optimal omega-3 intake are, quite extensive.

Best Sources of Omega 3

Fish are the most common food source when it comes to trying to achieve healthy amounts of omega-3’s. Halibut, sturgeon, mackerel and tuna to name but a few, are loaded with omega-3 essential fatty acids.

Unfortunately, because our global waters are significantly over polluted, health care practitioners internationally, are recommending that we reduce our fish intake to two or three portions a week in efforts of avoiding dangerous levels of contaminants such as PCB’s or mercury.

Three portions of omega-3’s a week is not exactly ‘optimal omega-3 intake’.

Other natural food sources such as; flax seeds, algae, walnuts, cauliflower, cabbage and soybeans, can also be excellent sources for omega-3’s. These are especially great, viable options for vegetarians or vegans trying to stay on top of their essential fatty acids.

Many people have turned to fish oils as a means of getting daily omega-3 intake. Supplements are often an easy way to ensure you are getting the vitamins, minerals and fatty acids you need to keep you body running at full capacity.

Dangerous Levels of Contaminants Exist in Fish

The only tricky stitch surrounding many fish oils, is that a lot of them are manufactured using the same marine life that have toxic levels of contaminants due to over polluted marine communities. This is not to say that all fish oil brands contain dangerous levels of contaminants.

There are certainly quality leading fish oil brands available on the market. If this is an avenue you are interested in investigating further, be sure to seek out manufactures that meet IFOS (International Fish Oil Standards) follow Good Manufacturing Practices (GMP) and are manufactured in FDA approved facilities using fresh water fish.

Why Krill Oil Is Better

Krill Oil supplements have been receiving a lot of attention in the media as of late, as the new powerhouse omega-3 supplement on the market.

Krill are tiny crustaceans that live deep within marine communities throughout the globe. Because krill are not predatory marine life, they do not contain any of the contaminants or toxins that raise so much concern in excessive consumption of fish or the use of poorly manufactured fish oil supplements.

Krill are also one of the largest biomasses on earth. Krill harvesting is also very closely monitored by the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR). This means that krill oil , is a sustainable option when searching for the omega-3 supplement that best suits the needs surrounding your personal health and well-being.

Astaxanthin in Krill Oil Is a Powerful Antioxidant

Another powerful differentiator between krill oil, and other omega-3 supplements, is the antioxidant factor. Krill contains astaxanthin. Astaxanthin is a member of the carotenoid family. Carotenoids, such as beta-carotene, are phytochemicals in plant foods, such as vegetables, that offer health benefits and are responsible for their bright colors. As a tell-tale antioxidant, you will notice astaxanthin in the bright coloring of food sources such as algae, salmon, lobster and krill.

Astaxanthin is well known for it’s anti-inflammatory properties. Considering the fact that inflammation is a pre-cursor to many serious conditions, this is a significant benefit behind choosing krill oil for your daily omega-3 supplementation.

Astaxathin also works around the clock to protect and promote cellular health. Given that our bodies are made up of trillions of cells, you can imagine the importance behind protecting each and every one of them. Because of the presence of astaxanthin, krill oil actually contains 54X the antioxidant power than leading fish oil brands.

Omega-3 in Phospholipids Get Absorbed Faster

Lastly, krill oil comes in phospholipid form. Phospholipids are fats already found naturally in our bodies, making krill oil supplements easy for our bodies to break down and absorb. When you’re body isn’t doing any extra work to convert your essential fatty acids, you will experience the benefits of omega-3’s that much quicker.

Phospholipids also help prevent the uncomfortable ‘fish-burps’ that can accompany some fish oil supplements.

At the end of the day, it is really most important that you speak with your health care practitioner regarding your health and wellness goals. The two of you will be able to customize a care plan that will best suite the needs surrounding your personal health and well-being, and decide together what may be the best way to ensure you are getting enough essential fatty acids.

This is after all, your health we’re talking about.

(Sandra Goldstein is a writer for a krill oil supplement company Krilloil.com that manufactures, markets and retails high quality omega 3 krill oil supplement. She loves to write about vitamins, nutrition and exercise.)

Now we sure do not want to go hunting for some food or spend a fortune just to seek nutrition.

Food is all around us but what is important is to selectively pick them according to their value.

Now if you crave for sweets then try biting into an apple rather than eating high-calorie pastries. If your food is closer to its natural state it will be much better for your health.

Include a lot of fruits, berries, greens and vegetables in your diet. You can try steaming veggies instead of frying to obtain its complete vitamins.

And stay away from those sauces. You can try some of these fruits and veggies and can surely be guaranteed of wholesome nutrition.

Here are some healthy foods for healthy living that are easy on your wallet but great for your health:

1. Apple:

Now this is a food that we all know and thank god they are easy to find and not so much expensive. Apples are low in calories and are a good source of fiber.

The pectin in apples help reduce “bad” cholesterol by binding with cholesterol and fats before the body absorbs them. It also contains some vitamin C which is good for your heart.

The antioxidant compounds in apple (such as quercetin, epicatechin, and procyanidin B2) help reduce the risk of cancer. Apples can be eaten like a snack in its natural form, which is highly recommended, or they could be tossed in a green salad or a main dish salad or fruit salad.

2. Bananas:

Now you know why monkeys just can’t keep their hands off these. Bananas, one of the greatest tropical fruits, is calorie dense and is an instant energizer.

It is rich in potassium and fiber. They taste great just the way they are or if you fancy a fruit salad then try adding a few slices. You can also add a few pieces for a heavenly yogurt parfaits or even smoothies.

3. Baby Carrots:

If your body longs for some vitamin A then you need to get your hands onto some carrots.

Carrots are a super source of beta carotene which gets converted into vitamin A. You can just eat them as carrot sticks or toss them in veggie platters or even as the side dishes.

You can also cook them up in a stew and casseroles.

4. Beans:

Beans are rich in protein, fiber and minerals such as iron, folate and manganese. They also help in reducing cholesterol levels in the body.

Try buying beans in their dried form which is inexpensive, and include them in green salads, dry vegetables, casseroles, stews and chili. Types of beans range from kidney beans and black beans to white beans and garbanzo beans.

5. Eggs:

Eggs are cheap, easily available and rich in protein. They are also a good source of the antioxidants lutein and zeaxanthin, which are known to ward off age-related eye problems.

Eggs can be included in breakfast as boiled, poached and fried forms. You can also cook up some spicy egg curry or even a simple egg sandwich.

6. Lentil (dry):

They are very common in India and are high in protein, magnesium and potassium. It is one of the most easily accessible pulses. It can be included in the diet in the form of soups and stews, cold bean salads, and casseroles.

7. Yogurt:

The healthy bacteria in yogurt are very much good for your digestive system.

It has good amounts of calcium and protein, and is generally taken as smoothies, yogurt parfait, dips and dressings.

8. Kale:

Kale is a dark, leafy green and is loaded with vitamin C, carotenoids, and calcium.

It is cheap and consumed in a vegetable curry form.

9. Pearl Barley (dry):

This niacin (vitamin B3) rich food provides numerous protective actions against cardiovascular risk factors. It also helps to reduce total cholesterol and lipoprotein (a) levels (a type of cholesterol which is associated with an increased risk for heart diseases).

Barley is one of the richest sources of both soluble and insoluble fiber. It is used in soups and stews, cold salads, and casseroles.

10. Oranges:

It is a very common fruit and it is well-liked because of its easy availability all year round, dense nutrition, and it also tastes good.

Oranges are an excellent source of vitamin C and flavonoids. They also contain vitamin A, vitamin B, amino acids, beta-carotene, pectin, potassium, folic acid, calcium, iodine, phosphorus, sodium, zinc, manganese, chlorine and iron.

They taste great just the way they are or you can even include them in a salad.

Food rich in vitamins and minerals are easily available. We just need to know when to buy what, so that it doesn’t crunch our wallet. Always buy fruits during their season because they will not only sell cheap but also taste great.

That’s why we are delighted to share this infographic prepared by Brenda Watson. Brenda Watson is going to bust these public myths in her Public Television Special called Heart of Perfect Health. She has also busted these myths in her book.

Infographic by ReNew Life, a Heart Healthy Company

Please feel free to share this infographic with everyone.

The Stark Reality

Seventy-five percent of annual American deaths are linked to food-related diseases such as cancer, cardiovascular disease and diabetes mellitus.

The grave relationship between diet and early death from these killers is no longer just theories or hypotheses.

Rather, the connection has been proven over and over again by hundreds of studies performed worldwide and throughout three decades.

Our diets must change in order to ensure that we eat “five to nine servings of fruits and vegetables a day.” A multivitamin does not replace our body’s needs for these natural foods.

Further, our ingestion of red meat must also decrease to lessen our cancer risk. For example, Harvard University studies indicate “that regular meat consumption increases colon cancer risk by roughly 300 percent.”

The Good News

There is good news for those who choose to decrease their cancer risks. The American Institute for Cancer Research (AICR) has condensed steps toward cancer prevention into three easily recalled and uncomplicated guidelines:

1. “Choose mostly plant foods, limit red meat and avoid processed meat.”

2. “Be physically active every day in any way for 30 minutes or more.”

3. “Aim to be a healthy weight throughout life.”

If you do not currently follow any of these guidelines and feel you may have a hard time adding such a drastic change to your lifestyle, progressively add each step to your regimen.

Start out by eating a balanced, more nutritious meal each day, that will help give you the energy to start being more active. Once you become more active, you can achieve the goal of maintaining a healthy weight throughout your life.

Tips for Increasing Plant Foods in Your Diet

Step #1: Establish a Family or Individual Plan 

Most of the foods we reach for we do so without considering their health or nutritional value. We eat them out of habit and convenience. We often cook in the same way.

Aside from an occasional new recipe, most of the meals we prepare are old family standbys. Changing such deeply ingrained habits requires planning and strategizing for those times when our motivation is waning. This is the time for a family meeting, a new grocery list and a careful study of vegetarian or vegan recipes that can meet your family’s needs.

Step #2: Replace Meat with Substitute Meats in the Beginning

Use meat-like products such as “fakon,” soy hamburger, or soy “chicken nuggets” in the beginning.

You can substitute many of these different soy products directly into your regular mealtime recipes, saving you time and maintaining family favorites. These types of foods and products are usually a healthier alternative, provide more nutrition, and can taste just as great.

Step #3 Clean up Your Cabinets

Empty your cabinets of potato chips, artificial cheese spreads, store-bought dip, cookies and other temptations. The excuse that you are only keeping them to offer them to visitors isn’t true and doesn’t work.

Keep small servings of peeled and sliced carrots, radishes, celery and other raw vegetables for snacks and to curb cravings. Use homemade hummus for a dip, if necessary.

Step #4 Invest in a Food Processor

Increase the vegetable content and nutritional value of almost every dish you prepare using your food processor.

A large bag of washed spinach leaves, kale or collard greens from your grocery’s produce department can be finely chopped by your food processor into perhaps 1 to 1 1/2 cups of vegetable matter.

These finely diced greens can be added to soups, vegetable tacos, casseroles, smoothies and salads easily and without requiring a separate dish.

Step #5 Check Out Asian and Indian Vegetarian Recipes

Explore the flavors of new cuisines as you adopt your new diet.

Many Asian and Indian foods and flavors are meatless and delicious. Unlike the stereotype of a vegetarian or vegan diet, your meals need not be endless bowls of lentils. Instead, you can try to explore at least one new “foreign” flavor a week and make this change an adventure.

Here is an example of a South Asian recipe with beans. Here is another dish about South Asian raita dish.

Bon Appetite

Dietary changes such as those described above are not just for long-term protection against cancer. The increased fiber of most of the ingredients aids in digestions and helps decrease cholesterol and triglycerides.

Fresh fruits and vegetables provide antioxidants for more energy and help hair, eye and skin health. You have every reason to look forward to a lifetime of delicious meals, fresh foods and wonderful flavors.

(Bonnie Coberly writes for Natural Horizons Wellness Centers. Natural Horizons Wellness Centers is an integrative wellness and medicine practice based in Fairfax, VA that offers alternative cancer therapy for lung, breast, prostate and other types of cancer.)

You can achieve your health and weight management goals this year without breaking the bank spending money on high priced health foods. All it takes is a little careful planning.

In fact, one study found following a diet of heart healthy whole foods can actually reduce your grocery bill by up to $8 a week. That’s $416 saved each year for a single person (or $1600 for a family of 4). So how can you eat healthy, lose weight and save money?

PLAN YOUR MEALS:

It’s a good idea to plan meals at least on a weekly basis, starting with the foods you already have on hand in your pantry, fridge or freezer. There is no shortage of online resources to help you find recipes that use ingredients you already have.

Also, seek out menu options like casseroles, stews and stir-frys to help stretch expensive food items like meats and seafood. And don’t be afraid to try a few meatless meals that use lower cost proteins like beans, tofu or peas.

GET THE BEST PRICE:

Once you have your meals planned, make a grocery list and use it to find savings in weekly circulars or online coupon sites.

You can learn about understanding coupon vocabulary in this article.

Also, be sure to sign-up for your local supermarket loyalty cards for access to even more savings.

NEVER SHOP ON AN EMPTY STOMACH:

You’ve probably heard that you should never shop when you’re hungry. Well, it’s true! Shopping when you’re hungry can lead to lots of extra impulse buys – and your impulse buys aren’t likely to be the healthiest ones.

When your stomach is growling, you may be more tempted to put items like potato chips and cookies into your cart. That means more money spent at the grocery store and you won’t be doing your waistline any favors either.

If you find yourself heading to the market on an empty stomach, fuel up with a quick, healthy snack. You will be glad you did and you’ll be more likely to stick to your shopping list and stay within your budget.

SEEK OUT STORE BRANDS:

When shopping, don’t be afraid to seek out store brands where available.

In some cases, buying generic could save you as much as 50% off brand name goods.

And often times store brands are manufactured by the same companies that make comparable brand-name products.

The only difference may be the packaging and the price. Just be sure to check the ingredients to see that it matches up to the brand name product.

BUY FOODS THAT ARE IN SEASON:

Another way to save is by consulting a seasonal food guide (they are just a Google search away) to help you choose produce that are in season, especially those that are locally grown and did not have to travel a long distance.

They will be cheaper, fresher and often more nutritious than foods that are not in season.

For added convenience, look for frozen vegetables which are flash frozen at the peak of ripeness locking in nutrients.

CONSIDER BUYING IN BULK:

If you have the freezer (or fridge) space, consider buying some of your groceries in bulk. Items like chicken breasts, fish and steak can be frozen for long periods of time.

According to the USDA, frozen foods can be stored indefinitely, but the flavor can change when food is stored past certain time limits.

Raw beef roast and steaks are good in the freezer for 6 to 12 months, while raw chicken is good for 9 months. Raw, fatty fish like salmon and tuna can be frozen for 2 to 3 months; and raw, lean fish like cod and flounder are good in the freezer for up to 6 months.

For more detailed information on frozen food quality and safety, click here for USDA recommendations.

STEER CLEAR OF PREPARED FOODS:

Prepared or “ready-to-eat” foods for sale in the supermarket can be very tempting – from a fresh made macaroni salad or potato salad, to soups, sub sandwiches and much more – but these prepared foods usually come at a much higher cost than if you were to shop for the ingredients yourself and prepare the dish at home.

And rarely will you find supermarket prepared foods that boast nutrition labels, so it’s up to you to guess how many calories you are actually consuming.

PREPARING MEALS:

Cook when you have time, preparing multiple recipes or batches, and store in the fridge or freezer. You can quickly heat and eat these meals throughout the week, helping you to avoid the hefty portions and price tags that come with opting for take-out.

You can also get creative with leftovers – use leftover meats in stir-fries, fajitas, salads, soups, wraps or casseroles.

(Meghan Nichols, R.D., is a registered dietician and part of the Research and Development team at Nutrisystem. Ms. Nichols draws from evidence-based best practices, as well as her practical know-how, to deliver positive nutrition communications that dieters can use to ensure weight loss success. She a frequent industry speaker, helping health care professionals implement solutions for their patients’ nutrition and weight concerns.)

A surprising report released this week from the Institute of Mechanical Engineers details that 50% of all food produced goes to waste due to spoiling, and over-purchasing. This is equal to 1.2 – 2 billion tonnes of food a year. This waste leads to environmental degradation and, for us, it ultimately leads to price rises on fresh and healthy foods.

With the price of fresh food always increasing it is important to ensure every dollar in our food budget is well spent and nothing goes to waste. Fresh food is one of the key elements of good health.

The report tells us that we are not making our food purchases wisely. In fact due to our current food habits we may as well throw half of our food budget into the trash at the start of the week because by wasting food this is effectively what we are doing.

A fresh balanced diet is always going to be the best for your body. And it can also be the best for our wallets if we take a little extra time to care about what you buy and eat.

1. “Long-life” and Pre-packaged Foods May Cost You More Than Your Dollars

There is a temptation to buy food or food products which are full of preservatives, pre-packaged and prepared in order to save time and money, but food which might go bad before we can eat them.

These ‘long-life’ foods can sit in our cupboards for weeks without going bad but they can also have a negative impact on our energy levels, general well-being, vitamin intakes, and weight gain. Some studies actually implicate preservatives in pre-packaged foods in the increase of ADHD in children, rise of obesity and food allergies.

Eating a diet full of fresh food may save you and your children long-term medical bills down the track.

2. Eat Fresh, Local and Ugly

Going to a farmer’s market can help you save money.

According to the Institute of Mechanical Engineers approximately 30% of fresh produce in the UK is deemed too ‘ugly’ to sell by major retailers due to cosmetic imperfections.

Take a trip to your local farmers markets, or roadside stalls. May growers sell off these ‘ugly’ fruits and vegetables at a reduced bargain price.

You can also benefit from buying direct from the grower as the produce is usually coming straight from the farm.

This means less time to spoil in a warehouse and therefore staying fresher in your home and more goodness going on to your plate and into your body.

3. Whole Grains – Eat smart Not Sugar

Sugary snacks are a waste of calories and money, not only do they leave you feeling hungry after the sugar rush has subsided they are usually lacking in any nutritional value.

Food containing whole grains keep you feeling full longer, reducing the need for that extra afternoon snack or late night run to the store for a sugar hit.

Choose wholegrain pastas, breads, flours and you are essentially cutting down the money you spend on snack foods every time you eat.

The Whole Grains Council also claim whole grains can reduce the risks of stroke, heart disease, type 2 diabetes, and may even reduce the risk of asthma.

4. Shop Regularly – Make a Plan

Rather than doing a once a week shop where you purchase a trolley full of foods you might use do smaller shopping trip on a more regular basis. This way you can buy fresh fruit and veg at their freshest and you won’t be caught throwing out the food at the end of the week that spoiled.

You should also create a weekly meal plan and write a list of the foods you need to cook these healthy meals. A list helps you to cut down on unhealthy impulse purchases and avoid spending money on unnecessary food.

Try to avoid two-for-one specials or other bulk up-selling tricks. Don’t be fooled, these are purely tactics to get you to purchase more items than you actually need. If you don’t need it- don’t buy it, this is how food and money goes to waste.

5. Cook, Freeze, Vacuum Seal or Pickle

Frozen Raspberries

Eating fruit and vegetable while fresh is always the best way to get the most nutritional value. There are ways to prolong the life of fruit and vegetables giving you longer to get your money’s worth.

Vacuum sealing your fruit and vegetables in special vacuum bags can add up to a week of freshness if you keep items in the refrigerator. There are a number of smaller vacuum seal machines currently on the market for this purpose.

Bruised or marked fruits may not look as appetizing but they taste just as delicious, try stewing older fruit and freezing it to eat later or use in baked goods and smoothies.

Buying fruits like berries when they are on special and freezing them for later in the season is another great way to ensure you get your fruit intake all year round.

Before refrigeration many people would pickle vegetables to keep for the winter months. If you have stocked up on too many vegetables one week why not try pickling or making a soup and freezing it for a lazy but healthy dinner.

 (This article is by Jessica Josh, a writer who loves writing about health, injuries and medical services such as www.drgsweightloss.com.au).

It seems like an oxymoron when you say “healthy fast food”. But if you’re a real health freak and have to succumb to peer-pressure or pleadings from colleagues during the lunch breaks every now and then — you better start understanding the truth that lies behind the term “healthy fast food.”

No! Healthy fast food is not what the restaurant people tell you are the most nutritious. Don’t take their word blindly for what’s the healthiest option for you. Be sure to know exactly what you’re eating before you place your order.

Okay, this might take a little work – just some research about the food choices available at your favorite fast food restaurants – but you’ll reap the worth of this hard work for years to come.

Let’s get started…

1. Evaluate the Basics

Now there are always some foods that are always bad and some that are usually good choices (even in a fast food establishment). Like some general rules that most of you probably already know are:

• Anything deep-fried (like, French fries) is full of trans fats and saturated fats. These are a complete NO!

• Water any day scores over soda (even if it’s the diet soda you’re talking about)

• Salad dressings are laden with calories

• Don’t go for the super size meal just because it is 10 cents extra. Always ask yourself “will the medium meal not fill me up?” For most people, they will be full with the medium size meal but will gulp down the rest only because they paid for it and add more inches to their waist line, just like that (And quite ironically, later pay more to join popular weight loss programs like these to get those extra inches off their waistline!)

• Most food items will have more sodium, saturated fat, and calories than what you expect. So, be sure to read some nutrition facts instead of guessing.

• Beef will usually be of the lowest-quality possible (that is allowed by the healthcare department)

So, food options that you MUST AVOID are:

• French fries
• Onion rings
• Breaded and fried chicken (including chicken nuggets)

Some of the healthier food choices for you are:

• Fruit side dishes (like apple chunks or apple sauce)
• Baked potato (without sour cream, butter, or cheese)
• Salad (with side dressing)
• Grilled chicken (preferably a sandwich)

2. Go Through the Menus Beforehand

The best time to do this is not when you’re in a rush to place the order and already standing in the queue. Utilize some of your free time at home to go through the menus and nutritional facts (if possible) of the most popular fast food joints that you usually frequent.

You can easily find them online and thankfully a few sites also provide “meal calculators” to check the calorie value or nutrition facts of any meal combinations you wish to try.

You Might as well Prepare a List

It’s always handy to have a list with you of the healthy options that you can order at various fast food joints. A good list will help you decide in a jiffy if you should have chicken nuggets or grilled chicken sandwich?

Here’s a handy list of healthy foods that you can order at your favorite fast food restaurants:

At Burger Chains:

• Single-patty, regular hamburger (without cheese or mayo)

• Yoghurt parfait

• Grilled chicken strips

• Veggie burger

• Grilled chicken sandwich

• Side salad or a baked potato

• Egg on the muffin

• Limited special sauce, mayo, or cheese

Subs and Sandwich Joints

• Lean meat (lean ham, chicken breast, and roast beef) or veggies

• 1-2 slices of low-fat mozzarella or swiss cheese

• Six-inch sub

• Extra veggie toppings

• Whole-grain bread. Or, you might as well take off the top slice and have your sub open-faced

• Opt for low-fat dressing, like you can replace mayo with mustard sauce

Popular Taco Restaurants

• Limited sour cream or cheese

• Grilled steak burrito (fresco style)

• Shrimp ensalada

• Grilled chicken soft taco

• Veggie and bean burrito

• Black beans

Famous Fried Chicken Chains

• Skinless grilled chicken breast sans breading

• Garden salad

• Limited sauces or gravy

• Mashed potatoes

• Honey BBQ chicken sandwich

Chains that Actually Serve Natural, Good Quality Fast Food

Sure, there are always menu choices that are healthier than the others when you’re eating out but it would be a relief for you to know that there indeed are a few fast food restaurants that offer a better variety of healthy options in their menu than some of the most popular fast food chains that are mentioned above.

A recent survey conducted by Health magazine revealed that of the top 100 biggest fast food chains in America, these are the top 3 healthy fast food chains:

Panera Bread – They serve a great variety of organic chicken and half-sized portions. Even the kids’ menu has a lot of choices. But don’t reach for those sticky buns they display on their counters.

Jason’s Deli – Utilizes organic ingredients and pushes for portion control by offering discounted prices for smaller portions. But be a little mindful of the sodium content in their sandwiches.

Au Bon Pain – Has varied variety of healthy salads, low-calorie soups, and sandwiches using organic chicken and whole grains. They do provide nutrition facts at every restaurant, so be sure to look for sodium content before you place your order.

These options are not to suggest that you should now visit fast food joints thrice a week instead of twice a week since you think you know the healthiest options now. If home-cooked food seems an unlikely possibility for your situation, you can always opt for door-to-door home delivery services that especially keep a check on calorie-count for every meal to satisfy their weight watching customer base.

Just as they say – where there is a will, there is a way! In the end, it’s all about what you want your lifestyle to be. The choice is always yours. You can make excuses all that you want. But deep down, you know it’s you and not the peer-pressure or the lack of time or anything else that’s making you gain weight.

Your Turn

So how much of a health freak are you? What healthy options do you order in your popular fast food restaurants? Did you really lose any significant weight because of that?

Share it all with us in the comments section below.

(Eru Gomes loves writing about meal delivery programs and weight loss programs that are both healthy and easy on the pocket. She’s working on designing a personalized calorie counter online for her readers. Gomes is an opinionated, health freak and loves sharing her unique insights with her readers. In her free time, she loves gardening and staying off the computer screen as much as possible. She lives in Plainwell, Michigan.)

If you’ve seen the short documentary named “Super Size Me” by Morgan Spurlock, you probably realize now how much a complete fast-food diet can ruin your health.

The film elaborates how the extreme diet experiment of eating nothing but fast food from McDonald’s for 30 days straight makes a perfectly-healthy liver of Spurlock resemble the liver of an alcoholic after a month.

Yeah, it’s that bad!

Is Fast Food Really Both Cheaper and Convenient?

Then why do most of us flock to fast food chains almost as a daily ritual? For some it’s all about convenience, to others it seems like a more budget-friendly option – and for a few, it means both.

But did any of you ever do the math of how it works out? That how is it that fast food actually turns out to be cheaper than preparing a meal at home?

If you count health in your “cost” equation, it’s absolutely fair to say that home-cooked meals are a lot better in comparison to fast food. I don’t think anyone would refute that point.

Let’s Get This Straight…

If your primary concern is affordability over healthy food, logically enough, the dollar menu of the drive-through in your vicinity sure seems cheaper than buying all the groceries and cooking yourself at home.

And if you’re cooking only for yourself, the 99-cent cheeseburger definitely seems a better pick than buying all the condiments, buns and cheese, plus the time it will take to cook them.

But that’s not really how the math works out.

Cost of a McDonald’s Meal Compared to the Cost of Various Dinner Options

The New York Times writer, Mark Bittman, compared the one-time meal at McDonald’s of a four-member family to a meal of potatoes, roast chicken and the salad cooked at home.

Taking the prices of a Brooklyn grocery store as the denominator for this comparison, the cost of the McDonald’s meal turned out to be $14 extra. The home-cooked meal wasn’t just cost-effective but was a lot healthier as well.

The same McDonald’s meal was then compared to a cheaper dinner option of beans and rice with onions, bacon, and peppers, only to find that you can save $18 with this home-cooked meal than eating the McDonald’s meal.

How Much Did I Save in My Little Experiment?

After drawing inspiration from Spurlock’s documentary I mentioned above, just out of curiosity, I was also determined to find out about my cost-cut if I eliminate fast-food from my diet. I was determined not to eat out or spend on fast food for at least one pay period (2 weeks). Before this, I was eating out twice every day on most days. I was spending around $15 daily. That totals up to $210 for 14 days. And, $5,460 for one year, on an average.

Although hard to believe for myself but I did religiously started cooking meals at home, and I saved $210 per pay period (2 weeks). This means, if I continue, I will be saving $2,340 in a year. I would rather save up this money and spend it on a good vacation at the end of the year, if I succeed.

Let’s Do Some Price Comparison of a Few Individual Ingredients

Now I do not at all recommend fast food but just for the sake of price comparison if you compare the cost of a few ingredients in fast food joints to their cost in a grocery store, the result will sure be astonishing. For example, medium size of a fountain beverage costs $1 or a little more in a fast food joint, which has around one third of ice. But if you buy a 12 pack of that very beverage from a grocery store, it will cost you $4 or even less, while you’ll be paying $12 for the same pack of soda pop in a fast food restaurant.

Similarly, if you talk about beef, a hamburger that contains around ¼ pound of beef will cost you almost $3 in a fast food joint. If you cut a small amount for the cost of the bun, you’re paying almost $10 for one pound of beef in a fast food establishment, when you can get one pound of beef for mere $2 in a grocery store. So, you’re spending 5 times more for a pound of beef in a restaurant.

To cut the long story short, eating healthy doesn’t always have to be expensive. It’s high time that you chuck your habit of making rounds at fast-food establishments with the excuse of frugality at least. Now you know that they’re both expensive than home-made meals and are unhealthy too.

Be Subtle to Avoid Frequent Trips to Fast Food Restaurants

Although we all know that buying fresh fruits and vegetables from farmer’s market and using coupons is a great way to save money on your grocery bill, there are more subtle tricks that you can use to keep your interest in eating at home than resort to nearby drive-through every day.

Health and Affordable Delivery Services - There will be days when you might not feel like cooking or are just too busy to cook, on such days you can always opt for healthy yet quite affordable delivery services like Diet-to-go. If you haven’t heard about this amazing delivery service that especially makes food for the health freaks and the calorie conscious, you can read about it here.

Change Atmosphere at Home – Many times people also prefer eating out because dinner gets a routine affair and they just wish to get out of the rut. Changing atmosphere at home always helps in such cases. Try switching off the TV sometimes and switching to mellifluous dinner music for a change by creating a perfect ambiance with dim lights and a candle light and beautiful fragrances to go with it. Dinner shouldn’t just be about eating but an overall positive experience.

Talking about a positive experience, you may even invite over some company to have a good time. Yes, it means a little addition to your food budget but you might also be invited by your guests to their place maybe, which will even things out eventually.

(Eru Gomes loves writing about diet meal delivery program and weight loss meal programs that are both affordable and healthy. Diet-to-go and BistroMD are two of her personal favorites in this regard. You can click here to find out more about BistroMD’s dishes and their calorie count. Gomes is a health freak and loves abiding to frugal living ways. In her free time, she loves gardening and staying off the computer screen as much as possible. She lives in Plainwell, Michigan.)

Beyond all of the quick-fix solutions proposed to those with troubled eyesight is one simple solution: Preserve your eye health while you still have it.

Like any other part of the body, eye health can be sustained well through the consumption of nutrients and basic preventive practices. Key antioxidants not only bolster eye health, but contribute to strengthening the immune system, preventing heart disease, and reducing cancer risks.

Let’s look at a breakdown of just what nutrients can preserve eye health in the long-term.

How to get it: Vitamin C is a vitamin found commonly enough in most foods that you shouldn’t require a supplement – in fact, more often than not, people tend to consume too much of this vitamin, causing the body to dispose of excess amounts anyway.

The best way to take in just the right amount of Vitamin C is to eat a fresh orange or a single cup of strawberries. Or, if you’re more of a veggies person, try shooting for a single cup of broccoli or green bell peppers – all eaten raw for the sake of preserving nutrients.

How much to take in: The American Optometric Association recommends a daily dose of 500 milligrams per day of Vitamin C.

Benefits: Vitamin C is the glorious nutrient that does just about everything you need it to: it strengthens bones, maintains healthy gums and, of course, helps maintain eye health. The vitamin is a crucial nutrient for reducing the risk of cataracts and macular degeneration.

Vitamin E

How to get it: Vitamin E can easily be obtained through most fortified cereals, but can also be consumed through most nuts – dry roasted peanuts, almonds, etc. – as well as soybeans. Much like Vitamin C, Vitamin E is not a particularly difficult vitamin to incorporate into your daily diet – even a simple tablespoon of soybean-oil mayonnaise can supply you with a large portion of the recommended daily dosage.

How much to take in: The American Optometric Association sets the ideal daily dosage of Vitamin E at 400 IU per day.

Benefits: Vitamin E is considered the most effective vitamin for fighting off cataract growth, in addition to a slew of other diseases like Alzheimer’s and coronary heart disease. When combined with Vitamin C and carotenoids, it may also significantly reduce the risk of macular degeneration.

Copper

How to get it: Copper is obtained through beans, lentils and mixed nuts, but is generally found in most multivitamins, which supplies more than a sufficient amount of the mineral.

How much to take in: The American Optometric Association advises a daily dosage of 2 milligrams per day.

Benefits: The consumption of copper for eye health is somewhat counter-intuitive  but necessary all the same. Large consumption of zinc in a regimen meant to strengthen eye health — though more beneficial than detrimental — can cause a copper deficiency. The supplemental copper intake thus prevents any possible health risks that could occur as the result of consuming zinc.

Lutein

How to get it: Lutein is easily found in dark green leafy vegetables like spinach or kale, as well as egg yolks. Small amounts added to a meal should provide just enough lutein to meet your daily dosage.

How much to take in: The American Optometric Association recommends a daily dosage of 6 to 10 micrograms per day.

Benefits: Lutein prevents cataracts and macular degeneration, as it is naturally found in the macula, protecting it from damaging light effects. For that reason, it plays a crucial role in preventing the effects of age-related macular degeneration.

Zinc

How to get it: Most lean red meats and poultry items contain more than enough zinc to meet your daily needs. Oatmeal, certain enriched breads, and pastas are also great ways to get your daily dosage of zinc.

How much to take in: The American Optometric Association recommends a daily dosage of 40 to 80 milligrams per day. It is generally recommended that consumption of this particular antioxidant be monitored carefully, as getting too much of the mineral can cause health problems.

Benefits: Zinc is effective in reducing the risk of macular degeneration and works well in combination with other vitamins to also reduce the risk of night blindness.

Fish Oil

How to get it: Eating fatty fishes that contain omega-3 fatty acids, including salmon, herring, tuna, and trout, is the easiest way to consume fish oil. Alternatives include walnuts, canola oil, and fish oil supplements.

How much to take in: The American Optometric Association advises a daily dosage of 500 milligrams per day.

Benefits: Those who eat fish at least twice a week have been shown to be about half as likely to suffer from age-related macular degeneration than those who do not. Fish oil is believed to reduce inflammation in the eyes as well as improve nitric oxide production.

(This guest post is contributed by Rachael from ReplaceMyContacts.com – the leaders in contact lenses online. For more information about contact lenses, you can visit our Lens Education Center.)

Believe it or not, there are certain foods that can act like natural medicine. They can treat some conditions and prevent others from appearing in the future.

In addition to their numerous health benefits, these healthy foods can also have a positive impact on your appearance and your overall well-being.

Here are the top 10 healthy foods to keep in your pantry, along with their health benefits:

1. Oatmeal

Oatmeal is very popular for the fact that it keeps your arteries clean and it also lowers bad cholesterol. In addition, just like salmon or olive oil, oatmeal also contains omega-3 fatty acids, which are essential for a healthy heart.

You can eat a small bowl of oatmeal a day, combined with various fruits – bananas, apples or grapes are ideal. Oatmeal is a low-calorie food (a cup of oatmeal contains approximately 150 calories).

It is rich in phosphorus, magnesium, selenium and high amounts of quality fibers.

2. Raisins

Raisins are among the top 10 healthy foods you must have in your pantry. They are very rich in antioxidants and iron, have anti-inflammatory properties, can relieve constipation, and potentially treat anemia (given the high amounts of iron found in raisins).

In addition, raisins are also very good for maintaining healthy teeth. Nonetheless, they are high-calorie (300 calories/100 grams); therefore, they are not recommended if you are trying to lose weight.

However, they are ideal if you want to gain several pounds!

3. Chocolate

Everybody loves chocolate, and whoever said it is bad for your health was mistaken.

As a matter of fact, dark chocolate can reduce blood pressure and bad cholesterol, and it can increase the levels of good cholesterol.

Dark chocolate will also help you lose weight.

Moreover, dark chocolate has potential cancer-fighting properties and the high amounts of flavonoids and antioxidants are known to improve cardiovascular health. In order to enjoy the health benefits of dark chocolate, it is recommended to consume 7 grams (1/4 oz) per day.

4. Walnuts

Just like salmon, walnuts are also very rich in Omega-3 fatty acids. Walnuts have cancer-fighting properties and they contain melatonin (a highly potent antioxidant), which regulates sleep.

If consumed regularly, walnuts can also have a positive impact on your memory and attention. They also fight the side effects of aging, can reduce inflammation, and prevent stroke. The daily dose should be about 7 walnuts/day (around 25 grams).

5. Olive Oil, The Liquid Gold

The numerous health benefits of olive oil are well-known. Olive oil reduces the risk of developing heart disease and it also lowers the level of bad cholesterol.

It also has cancer-fighting properties, regulates blood pressure and also reduces the risk of developing type 2 diabetes.

In order to fully benefit from the effects of olive oil, it is highly recommended to use extra-virgin olive oil instead of the processed version.

6. Blueberries, Raspberries And Strawberries

Berries are not only tasty, but also very beneficial for your overall health. Berries are very good for your vascular health, they can prevent certain types of cancer and urinary tract infections, and they also have anti-inflammatory properties.

You can use berries to make a tasty sauce for lean meats, or you can simply squeeze them along with other fruits to obtain a glass of natural, healthy fruit juice.

Just like apples, one cup of berries per day will keep the doctor away!

If you want to keep berries in your pantry throughout the entire year, you could preserve them by drying them. Afterwards, you can use the dried berries for tea, or you can rehydrate them and use them for cakes and such.

7. Beans 

Beans (especially dark ones) are very rich in antioxidants and they can prevent cancer in the long run, provided that you consume at least three servings of beans per week.

In addition to their cancer-preventing properties, beans are also good for your heart as they are known to prevent heart disease.

8. Sweet Potatoes

Sweet potatoes contain high amounts of nutrients such as potassium, fiber, calcium, Vitamin C and A, along with plenty of antioxidants.

Sweet potatoes are low-calorie as well, and they contain approximately 95 calories/spud. They support the proper functioning of your immune system, improve mood, reduce stress, and protect your heart and muscles in the long term.

9. Soy

Soy is known for lowering bad cholesterol. In addition, soy promotes bone health, reduces the bothersome symptoms associated with menopause (like hot flashes and night sweats), and contains soy isoflavones and high-quality lean protein, which are essential for a healthy heart.

Consume about a cup of tofu or soy milk on a regular basis and you will enjoy all the health benefits of soy.

10. Flaxseed

Flaxseed should not be missing from your pantry if you want to have a healthy diet and a long life free of diseases. Flaxseed is extremely rich in Omega-3, Omega-6, and fiber. This food is ideal for breakfast (when combined with cereals), and the fatty acids found in flaxseed protect your heart in the long run.

These pantry essentials are not only very healthy and tasty, but they are also cost-effective. If consumed properly, these foods can prevent a series of dangerous diseases. It is better to prevent than to treat!

Do you have any others to add to the list? If so, please leave a comment below.

(Sani Golriz is a community blogger and staff writer for CollegeFocus. You can find CollegeFocus on Facebook at www.fb.com/collegefocus.)

The reason why we are drinking so much milk is because cows are now producing more milk than they did ever before. The milk production process does not care about the health of the cows anymore. These cows are fed antibiotics and growth hormones in order to maximize the average milk yield per cow.

So here is a great info-graphic that shows why milk is bad for us as well as the cows. You can then decide whether modern milk is as nutritious as some people believe.

(Thanks to Hannah Edwards from learnstuff.com for the infographics.)

Your office can be a diet-killer if you’re not careful – it’s full of tasty temptations. The office vending machine, the donuts in the break room, your coworker’s candy bowl… the list is long.

The key to beating all these temptations is to bring healthy snacks of your own that you can keep at your desk. Healthy, hearty snacks will keep you full in between meals, reducing your risk of reaching out for that calorie-rich donut.

Need some ideas? Here are some of the best inexpensive snacks to keep at your desk at work:

1. Nuts:

The crunchiness of nuts can help calm your cravings for other crunchy fare like chips. Almonds are probably the healthiest ones to have, but any will do – even peanuts. All of these nuts contain good fats along with other heart-healthy minerals.

The only disadvantage is that their high-fat content translate into a high-calorie content. Finishing a bowl of nuts could put you over your daily calorie limit. Instead, stick to a handful – or two at most.

2. Cottage Cheese:

Bowl of cottage cheese

One of the key nutrients you should look for in a snack is protein. High-protein foods like cottage cheese promote greater satiety – you’ll feel full a lot longer.

This in turn helps you control your appetite and makes it that much easier to resist office temptations.

Cottage cheese isn’t exactly the tastiest of snacks, though – throw in some fruit and other healthy toppings to give it some flavor.

3. Oatmeal:

Although this is typically associated with breakfast, oatmeal can double as a quick snack. Be wary of the sugary varieties, though: These are loaded with high fructose corn syrup and other bad ingredients that can do a number on your waistline and your health.

Although oatmeal’s taste may not be for everyone, you can add some healthy toppings to offset the flavor.

4. Water:

Sometimes, what you’re feeling may seem like hunger but it really isn’t. Occasionally you may actually be thirsty. Before you reach for one of these healthy snacks, drink a glass of water.

Chances are your body is actually just craving some fluids rather than food. As a result, water is a good calorie-free snack that can help you stave off cravings until you’re due for your next meal.

5. Protein Bars:

Protein bars can be a good snack, but you have to be very careful and read the labels. Unfortunately, a lot of protein bars contain an assortment of chemicals you can’t even pronounce.

Nevertheless, there are organic, all-natural bars that can fill you up without filling you out. All you have to do is read the label. If you can’t pronounce it, you probably don’t want that specific ingredient in your body.

6. Tuna:

This protein-rich fish is available in cans and pouches, which can be easily stored in your office. Aside from being a good source of protein, tuna also contains heart-healthy omega 3 fatty acids; omega 3s have been linked to improved brain function and cardiovascular health.

There is one caveat, however: Tuna also contains mercury, which may adversely affect your body if consumed in large quantities. As a result, limit your tuna intake to 1-2 times a week.

7. Popcorn:

Air-popped popcorn is an underrated healthy treat that should be part of your snacking arsenal. If the air-popped variety isn’t available, consider a 100-calorie pack. These snack packs do the hard work for you by controlling portions and preventing overeating.

Whatever you do, steer clear of any popcorn that’s labeled “Movie Theater” or something similar. You can be certain that these particular products are loaded with butter and salt – not to mention saturated fat.

8. Dark Chocolate:

Yes, even chocolate can be a healthy snack – in moderation, of course!

Dark chocolate should be your go-to choice because it’s chock full of heart-healthy antioxidants; milk and white chocolate contain too much unhealthy fat (and calories).

This doesn’t give you permission to eat chocolate to your heart’s content, though.

A piece or two of a dark chocolate bar is more than enough to get you through the day.

9. Peanut Butter:

A spoonful or two of peanut butter is an easy way to boost your protein intake and keep hunger at bay. Although most mass-market peanut butters contain hydrogenated oils and other unhealthy fare, you’re likely to find an all-natural version (one that only contains peanuts and salt) at your local supermarket.

Again, moderation is key: Peanut butter is high in calories, so too much can contribute to weight gain.

(Geoffrey Anderson is editor of MenScience Magazine, a premier men’s health blog. He’s written about diet and fitness for more than four years, including a stint at industry leader eDiets.com)

Eating a hearty bowl of breakfast cereal with milk is one of the most popular ways to start out the morning. Every day, numerous Americans wake up, open their pantries, grab hold of a box of processed grains, and chow down with milk and a spoon.

I know a great deal about breakfast cereals, given that my husband, three children, and I love to eat cereal together in the dining room almost every morning. Not surprisingly, each of us has extremely different likes and dislikes when it comes to our breakfast cereals, so you can imagine how fun it is for me to try and satisfy everybody’s cereal expectations.

As head of the household and designated grocery shopper, I’ve made it my job to make sure my family gets the healthiest, most nutritious breakfast cereals first thing in the morning.

For those of you who are wondering what to be on the lookout for when it comes to your family’s breakfast cereals, here are four essential nutritional facts to seek out and investigate.

Fiber

Most Americans don’t get the recommended 28 grams of fiber a day. Unless you’re grabbing for fruit, vegetables, and whole grain numerous times a day, chances are you’re neglecting to load up on this essential ingredient.

When it comes to searching for a good breakfast cereal, fiber should be one of your top priorities.

Fiber lowers blood cholesterol, prevents heart disease and diabetes, and makes people feel full, which discourages overeating.

More often than not, if a breakfast cereal has a hearty helping of fiber, the cereal brand will make an announcement on the box.

Some of the best high-fiber cereals I’ve come across include Fiber One, Cascadian Farm Organic’s Hearty Morning Fiber, Barbara’s High Fiber Cereal, and Kashi’s GoLean! Toasted Berry Crumble.

Gluten

Although gluten is found in most staple foods in the Western diet, gluten-free foods have become relatively popular in recent years. My son Eli has a gluten allergy, so I’m constantly on the lookout for cereals that he can eat and actually enjoy.

Like many other individuals around the world, Eli can’t digest gluten foods without experiencing symptoms of gluten intolerance, such as bloating and indigestion.

You don’t have to be gluten intolerant to eat gluten-free cereals either; many of them are just as delicious – if not more delicious – than many of the mainstream cereals on the marketplace today.

Some of the best gluten-free cereals I’ve come across include Kellogg’s Gluten-Free Rice Krispies, General Mill’s Honey Nut Chex, EnviroKidz’s Organic Amazon Frosted Flakes Cereal, and Barbara’s Honey Rice Puffins.

These are just some of the many options out, however.

Low-sugar or sugar-free options

According to the USDA, the average American consumes more than twice the recommended sugar serving a day. Unfortunately, sugar is one of the most common ingredients in traditional breakfast cereals.

I’m very weary of this ingredient, particularly because I know the effect it will have on me and my family. We’ll get a burst of energy after eating these cereals, but later in the day we’ll have an energy crash.

Too much sugar consumption can lead to weight gain, diabetes, blood sugar spikes, and hunger cravings. Sugar-free cereals are a great choice for people who suffer from diabetes, but they’re also an option for people on low-calorie, low-carb, and no-carb diets.

Some of the best sugar-free cereals I’ve sampled include Kashi 7 Whole Grain, McCann’s Instant Irish Oatmeal, and Uncle Sam.

Serving size

This isn’t a nutritional ingredient, but it’s something to be on the watch for. Many individuals pour cereal into a bowl without an ounce of consideration into how much they’re pouring.

Keep in mind – depending on the size of the bowl – you might be going over the recommended serving size in your cereals. To keep things healthy, go ahead and read the serving size of your cereals when you purchase them.

You might be shocked to see something like 200 calories for one cup of cereal, but put that box up next to one that has ½ cup for 100 calories, and you’ll understand why you’re essentially getting the same amount of calories per serving.

When it comes to serving size, figure out how many calories you want to splurge during breakfast and then gauge how many calories you’re likely taking in per cereal-bowl serving. You might be surprised to see what you find.

Breakfast is the most important meal of the day, so if you’re opting for a bowl of cereal, it’s important to know what nutritional facts to be on the lookout for. Whenever you reach for a box of cereal, always pay attention to its sugar content, gluten facts, serving size, and fiber makeup.

(Leslie Johnson is an avid health, nutrition, and lifestyle blogger for mastersinhealthcare.com. If you have any questions for Leslie, feel free to leave them here.)

Busy lifestyles often make it hard for us to get through all of our fresh produce. Whatever our reasons for throwing away vast quantities of fresh produce, the bottom line is that most of us throw away too much.

Of course, that isn’t to say we are all wasteful beings devoid of any sense of stewardship for the world’s food supplies.

Indeed, when bags of salad can be bought from the grocery store one day only to have turned brown by the next day, you’d be forgiven for throwing away some food from time to time.

But that doesn’t mean there aren’t ways in which we can cut back on how much we chuck out. Hopefully, the tips below will help you to do just that.

Storing Fresh Fruit and Vegetables

It’s important to store your fresh fruit and vegetables in the appropriate place to make them last for as long as possible.

A fairly exhaustive list detailing exactly where and at what temperature fresh produce should be stored at can be found here at organicauthority.com.

First the majority of fruit and vegetables are best kept in the fridge. For example, cauliflower, broccoli, carrots, apples, grapes, mangoes and strawberries to mention just a few should all be refrigerated if you want to keep them fresh for longer.

There are a few notable exceptions to this rule including bananas, avocados, potatoes and tomatoes. The latter in particular are especially not suited to the fridge because they will rapidly lose their flavour if kept there.

For potatoes, it’s worth storing them in a brown paper sack as opposed to the plastic bags.

Freezing Fruit and Vegetables

If you have more fresh produce than you will be able to eat, think about freezing some of it. Freezing fruit and vegetables doesn’t have to be purely reserved for the home grower with a glut of fresh produce.

Even if you just buy four corns on the cob or a slightly-too-big-for-one box of raspberries from the grocery store you could still freeze some and eat them at a later date if you know you’ll only end up throwing some away.

There are, however, a few tips to remember before freezing fruit and vegetables. Firstly, it’s a good idea to blanch (briefly boil for a few minutes) vegetables before freezing them as this will help them stay fresher and more flavoursome for longer.

Additionally, some fruit and vegetables shouldn’t be frozen altogether as they will lose their texture and flavour. In particular, this includes those with high water content such as melon, strawberries, cucumber and lettuce.

Best and Worst Buys

Irrespective of whether or not you store your fruit and vegetables in the correct places, you can also cut back on waste by shopping wisely in the first place. As far as fruits go, think about opting for apples and oranges instead of berries and pears for example.

The former – and apples in particular – will take a lot longer to perish and generally store well for a week at the very least; berries, on the other hand, can begin to look unappetising or even completely inedible three days after bringing them home from the shops.

Onions, potatoes and root vegetables such as carrots and turnips also keep better for much longer than the likes of spinach, mushrooms and peppers. It’s also worth buying a whole lettuce rather than pre-chopped and bagged lettuce – not only will it last a lot longer, it’ll be cheaper too.

Also, think about where you buy your fruit and veggies from. If you go to a farmer’s market rather than a large grocery store, the produce you buy will probably be fresher as a result.

Making Use of Old Fruit and Vegetables

Rather than chucking out your fruit and vegetables which looks a bit old and withered, try and make use of it in a recipe. Overly soft berries that you might have otherwise have thrown out will be ideal for a fruit jelly, crumble or smoothie.

Likewise, soft, brown bananas are also ideal for making a banana cake. Finding a way to make use of old vegetables isn’t hard either. If you’ve got a load of tomatoes which have lost their firm touch, then mush them down into a tomato soup – not only is this a frugal way to use old ingredients, it will taste nicer than soup from a tin too.

Making a stew of some sort is also a good way to use up any carrots, turnips or potatoes for example which you wouldn’t have otherwise eaten.

What do you do to make your fruits and vegetables last longer? Please leave your ideas in the comments below.

(This article has been provided by Julian over at frugaal.com. Frugaal is a site that provides reviews for a range of financial products. It also has a blog covering topics to do with frugal living and personal finance.)

One of the seeds that have gotten little recognition for its health benefits until now is the flaxseed. Flaxseed comes in a variety of different forms. You can buy it in full seed form, as oil, or ground up into a fine substance that is almost spice like in its consistency.

What is Flaxseed?

Flaxseed is a type of seed, also known as linseed, which is closely linked to both the seed family and the grain family. It is high in omega-3 fatty acids and fiber, and low in cholesterol, making it an important addition to a healthy diet. It also is extremely versatile and can be consumed both raw and in cooking.

The high fiber content helps contribute to a healthy digestive tract.

It is also used in medicines and has been proven to reduce inflammation in the joints, decrease skin problems such as eczema and acne, and help aid against obesity, amongst other things.

What are Some of Flaxseed’s Health Benefits?

1. Good Source of Healthy Fats

Fats got a bad rap for a long time as being huge contributors to the obesity epidemic, but slowly people are beginning to understand the difference between unhealthy fats and healthy ones. The most common healthy fats are found in nut butters, fish, and avocados.

Flaxseed offers a hearty dose of healthy fats as well. Flaxseed also contains omega-3s, which are the same type of fats found in fish and fish oils, and can help treat a variety of conditions such as arthritis, depression, and asthma.

2. Good Source of Fiber

In addition to being loaded with healthy fats, flaxseed also boasts three grams of fiber per serving. Fiber is essential to our diets in terms of promoting a healthy digestive system, a healthy colon, and a strong heart. One serving of flaxseed contains the same amount of fiber that’s found in a serving of brown rice.

3. Helps Reduce Inflammation

Flaxseed has healing agents that help to reduce inflammation. It can be used by applying flaxseed oil directly to inflamed areas (such as a sprain) or ingested to help fend off inflammatory diseases such as arthritis.

The omega-3s found in flaxseed are a large contributing factor to reducing inflammation, which is much the same as the anti-inflammatory characteristics that fish oil has.

4. Helps Defend the Body Against Cancer

One of the biggest health benefits that flaxseed boasts is that it helps aid the body in its fight against cancer. This is partially due to its high fiber content, and partly because it contains lignans, which have been shown to help reduce the risk of breast cancer in women.

How can Flaxseed be Consumed?

Flaxseed is extremely versatile and can used in a variety of different ways:

1. As an Oil

Flaxseed oil can be taken by the spoonful or can be added to cooked meals, However, you should only add it after you’re done cooking because the heat from cooking will destroy its beneficial properties.

It can also be substituted for butter and other oils or used as a salad dressing.

2. As Ground Flaxseed

Ground flaxseed can be sprinkled on top of cereals and yogurt. This will give both a slightly nutty flavor.

It can also be blended into smoothies or baked into breads, muffins, cakes, or any other baked good that you want to sneak some extra fiber and healthy fats into.

3. As a Seed

Flaxseeds in their whole form can be eaten raw, toasted, or roasted. You can add them to salads, top lean proteins with them, or eat them by themselves.

Including flaxseed in your diet is a great way to add in healthy fats, reduce inflammation, aid your body in digestion, and help protect your body from cancer. It can be consumed in a variety of ways.

Its lightly nutty flavor makes it a great addition to both sweet and savory meals alike. Being healthy doesn’t have to mean being boring, it just means branching outside of the norm and finding foods like flaxseeds that offer a unique flavor and is a nutritional powerhouse.

(Heather Smith is an ex-nanny. Passionate about thought leadership and writing, Heather regularly contributes to various career, social media, public relations, branding, and parenting blogs/websites. She also provides value to www.nanny.net/ service by giving advice on site design as well as the features and functionality to provide more and more value to nannies and families across the U.S. and Canada. She can be available at H.smith7295 [at] gmail.com.)

People with high levels of LDL cholesterol are at risk of developing heart disease. By making a small change to your diet, you can lower your LDL cholesterol levels and protect yourself from heart disease.

Plant sterols, which occur naturally in many plant-based foods, have been proven to lower cholesterol. The American Dietetic Association recommends eating plant sterols every day as part of a healthy diet to reduce LDL cholesterol and therefore lower the risk of heart disease.

How Do Plant Sterols Work?

Plant sterols block the absorption of LDL cholesterol from the digestive system into the blood. On a molecular level, plant sterols are very similar to cholesterol, which means they are taken up instead of cholesterol at the absorption sites in the gut. As a result, the amount of cholesterol in the blood is much lower in people who regularly eat plant sterols.

Ruth Frechman, a registered dietician speaking on behalf of the American Dietetic Association, has mentioned that eating “three servings a day can reduce cholesterol by 20 points.”

Her words are backed up by various studies, including one in which 72 people with slightly raised cholesterol were each given two grams of plant sterols every day. After eight weeks, the researchers found that LDL cholesterol levels in the blood decreased by an average of 12.4%.

In response to studies demonstrating the positive effect of plant sterols on heart health, the FDA approved a claim that eating two servings, each of at least 0.65 grams, of plant sterols per day as part of a healthy diet can reduce the risk of heart disease.

Which Foods Contain Plant Sterols?

Plant sterols are found naturally in many foods, including those listed below:

Vegetable Oils

• Olive oil contains 176 mg of plant sterols per 100 g.

• Soybean oil contains 221 mg of plant sterols per 100g.

• Flax seed oil contains 338 mg of plant sterols per 100 g.

• Rice oil contains 1055 mg of plant sterols per 100g.

These sterol-containing oils are a heart-healthy alternative to butter, lard and other oils used in cooking.

Nuts

Cashew nuts, almonds, pistachios and walnuts all contain more than 100 mg of plant sterols per 100 g. Nuts are a great source of plant sterols, as well as healthy dietary fiber, but they are also high in fat, so should be eaten in moderation.

Legumes

Peas and beans are low-calorie sources of plant sterols. A 100-gram serving of peas contains 135 mg of sterols, while kidney beans and butter beans both contain more than 120 mg per 100 g. Peas and beans also contain vitamins and minerals essential to human health, as well as being excellent vegetarian sources of protein.

Replacing some of the meat in your diet with vegetarian meals based on beans and other legumes is good for your heart: red meat is high in cholesterol and saturated fat, whereas beans actively lower cholesterol and keep your heart healthy.

Foods Supplemented With Plant Sterols

It can be difficult to get the recommended 1.3 grams of plant sterols every day from natural sources. Fortunately, there are many foods available that are supplemented with plant sterols. One of the most convenient supplemented foods to work into your diet is sterol-fortified spread, which can be used as an alternative to butter or margarine.

You can also buy fortified yogurts, fruit juices, granola bars and bread. Including these products in your diet in place of your usual snacks can help to lower your cholesterol, if you eat them as part of a healthy diet.

Why Eat Plant Sterols?

Consuming plant sterols is an effective and safe way to take charge of your health. Most people experience no side effects from eating small amounts of plant sterols, and their cholesterol-lowering power is well-documented. Make use of these natural compounds to keep your cholesterol levels in check and keep your heart healthy.

 (This guest post is contributed by Alexander Bohan on behalf of NaturesBest.co.uk – visit the website to find out more about plant sterols. Alexander is a fitness and wellbeing instructor. He is also a freelance writer who enjoys writing on optimum health and fitness.)

Acai Bowls have quickly become one of the nation’s leading trending healthy fruits; you can get one at just about every smoothie shop, every fruit bar, and even at the grocery store. Why have these small, dark-colored berries entered the health market with such zest and appeal?

Well, it doesn’t hurt that the nutritional elements of the berry are through the roof, with leading research giving more and more credibility to the theories that the little fruits are tied to weight loss, can be used as a great cosmetics foundation, and even contain nutrients connected to fighting cancer cells in humans. Talk about a superfruit!

What is Acai?

Acai Bowl (click on photo for recipe)

Acai berries grow on a type of palm tree commonly found in the Amazon Rainforest area, growing nearly 40 feet tall.

Native Amazon tribes quickly began eating the berry as a staple of their diet, due to the berry’s supposed healing qualities, energy boosts after consumption, and long shelf-life of the fruit.

Studies have suggested that these berries might have even been a sole source of sustenance for natives in times of famine and drought.

The berry is chock-full of a plethora of healthy compounds, including high levels of antioxidants, omega fatty acids, and amino acids that all combine to promote anti-aging processes in our body, including boosting our immune and metabolic systems, as well as removing harmful free radicals from our bodies.

Superfood or Super Not?

Though the fruit has been met with open arms and open mouths from across the world, the jury is still out for some of its “super” qualities. In particular, the acai berry has drawn criticism regarding its connection to weight loss. When you consider all of the heath facts acai berries already boast, it almost seems too good to be true that the fruit would also help you lose weight.

Still, the berry is proven to contain very high levels of nutrients rich with positive benefits, and every day more and more research is being undertaken to discover the complete story of the mysterious little berry (studies have suggested as many as 50-75 active natural compounds of the berry have yet to be discovered).

One of acai’s most commonly known facts is its extraordinary antioxidant levels. The berry has an abundance of one particularly powerful antioxidant called “anthocyanin,” thought to be the main force behind its antioxidant qualities. The berry’s ORAC level (Oxygen Radical Absorbance Capacity) has shown to be nearly 3,500, hundreds of times more than your common household fruits like apples and bananas. Oxidants don’t stand a chance with this antioxidant fruit.

acai berries on three baskets

Health Facts and Myths

Studies have suggested that the health compounds of acai result in cancer-fighting cells, and even cancer prevention seen in patients with leukemia. However, there is no research that proves this notion, and as much as we’d like to believe this little fruit can do such miracles, no proof exists that it fights cancer or promotes brain activity like at the Skull Base Institute. Still, no one can deny its extraordinary levels of healthy nutrients.

Still another myth about acai is its aphrodisiacal qualities. No studies have proven this notion, either. It seems that due to the berry’s famed healthy nutrients and abilities, a lot of talk has been occurring about the berry that may be unfounded and false.

Acai Berries Contain More Protein Than an Egg

There’s a ton of truth about acai, however. You probably wouldn’t believe acai berries pack in more grams of protein than an egg. You also might be surprised to discover that combined with all its nutrients and health compounds, the little berry is connected to developing healthier hair follicles, nails, and even healthier skin.

Wow! That’s a lot of nutrients. So even if acai berries aren’t directly connected to weight loss, energy boosts, or cancer fighting, incorporating the berries into your diet is an excellent way to promote better health and nutritious activities.

Acai has quickly become a very available and accessible fruit all around the world today. If you want to try out the berries yourself, they’re readily available at many produce and fruit sections of grocery stores, as well as acai juices and even acai-flavored ice cream (which might not be as healthy as the pure berries).

Nearly every juice shop and fruit bar has an acai bowl, complete with granola chunks, mixed fruits, and acai in smoothie/creamy form for a delicious blast of health and flavor. If you’re looking for a new fruit to mix into your diet that’s tasty, healthy, and loaded with nutrients, you can’t go wrong with acai.

(This is a Guest Post written by Samantha Peters, an avid blogger who enjoys writing about various career and job related topics. Sam manages The Education Update and lives in beautiful San Diego, California.)

Why the Cost of Food is Going Up

As anyone who has been in a grocery store recently can tell you, the price of food is going up FAST. What was once a buy one, get one free sale on yogurt is now a buy two for $5 sale. In just one year, the cost of food has risen by an eye-popping 30% while most family income has remained the same or dwindled. Why is the cost of food becoming so unbearable?

First, farmers have diverted more resources to growing crops for bio-fuel instead of food consumption. Second, people in developing nations are beginning to purchase more meat. This means not only buying the cow or pig, but the grain and space to feed it. Third, many key food producers have suffered greatly from drought. Fourth, gas prices have risen exponentially, increasing the cost it takes to ship food products to your favorite grocery store.

Community Supported Agriculture

Community supported agriculture is a money-saving alternative to regular grocery store shopping.

• What

CSA is a way of purchasing whole, healthy food directly from the farmer through a membership called “shares”. Consumers purchase a per-season membership and receive a box of fresh produce each week during that season. Members may mix and match their own meat, eggs, bread, and vegetables or take home pre-packaged bags of vegetables and fruit each week. The type of food you’ll take home will depend on your preferences and the amount of shares you purchase in a season.

• Where

Even if you live in a city, you can still get involved with community supported agriculture. Check out www.localharvest.org to find a local farm in your area. To find places to take the whole family fruit-picking, check out www.pickyourown.org.

• Benefits

Community supported agriculture not only reduces your carbon footprint, it also ensures you and your family eat ultra-fresh, nutrient-rich food at a fraction of the cost of grocery stores. You’ll learn new ways of cooking, get to try all sorts of new foods, and develop a real relationship with the farmer who grows and raises your food.

It’s also of great benefit to the farmer. Each membership ensures farmers receive payments early in the season, which increases the farmer’s cash flow. And withCSA, farmers are able to spend some real time marketing early in the year before the 16-hour days of field labor begin.

• Cost

The cost of joining a CSA program will vary depending on the type of membership you purchase. Singles and couples can expect to pay approximately $20-$25 per week while family households may pay $50-$55. The only difficulty you may face is having to pay upfront. However, pound for pound, you’ll receive the largest amount of food for your money and it will be much fresher and healthier than the food you could purchase at any chain grocery store!

• Tips for Newbies

If you’re new to community supported agriculture, visit www.localharvest.org and do some research. Talk with the farmers in your local area and purchase the least expensive membership to start. This way, you’ll get a feel for the process and how much produce and meat you’ll need each week or month!

Other Frugal Living Tips to Cut Down on Your Food Budget

Besides community supported agriculture, there are plenty of other frugal living tips to cut down your food budget.

Here are just a few:

• Write a Grocery List

One of the easiest ways to cut down on your food budget is to write a grocery list. This helps keep you focused on what you plan to buy so you aren’t as tempted to load up on impulse-buys in attractive packages.

• Plan a Weekly or Monthly Menu

Planning a weekly or monthly grocery menu may take some of the spontaneity out of meal-planning but it can dramatically cut down on your food budget. This is because a menu helps you hone in on the exact foods, ingredients, and supplies you’ll need for the week or month so foods don’t just sit in the fridge and go to waste.

• Buy In-Season Produce

Peaches, grapes, strawberries, and other produce can be very expensive if not bought in season. To cut down on your food budget, choose seasonal produce to save money. For example, Georgia and California peaches go on sale for as low as 99 cents a pound during the summer months. The same goes for corn and zucchini squash. During the cooler months, you can load up on apples, winter squash, and sweet potatoes for a fraction of the off-season cost.

• Shop Around

When it comes to buying groceries on a budget, it pays to shop around. You may be tempted to save time by buying your groceries and your paper products at the same store but you can actually save a lot of money by taking advantage of dollar store pricing. Products such as paper plates, napkins, paper towels, and toilet paper can cost up to 2 and 3 dollars less when purchased at a dollar store and the quality is still the same.

• Get Coupons without Clipping

When you’re trying to buy groceries on a budget, friends and family always suggest clipping coupons. That’s great if you use the products you’re clipping for regularly. But if you don’t, you’re just wasting time. If the Sunday paper doesn’t have the coupons for the products you use, try writing an appreciative email to the companies whose products you purchase regularly and provide your mailing address. Most grateful companies will be more than happy to send you $1-$2 savings on individual items!

• Bring a Calculator

If you have a budget in your head when you get to the store but continually go over when you get to the checkout lane, bring a calculator. As you put items in your cart, write down the price in a notebook (rounded to the nearest quarter to account for taxes) and tally it up as you shop each section of the store. Buy everything on your list first. If you have money left over in your budget after everything is marked off, then you can go back and get that extra item you had your eye on in aisle 3.

• Shop Less, Save More

Instead of shopping once a week, try shopping every two weeks or once a month. The more you shop, the more you’re tempted by those impulse-buys. When you shop once a month with a list, a menu, and a calculator, you’ll be much more likely to stick to budget.

• Know When to Buy Generic (And When Not To)

Food staples such as flour, butter, sugar, and cooking oil will taste the same regardless of the brand. So will pre-packed, tinned foods, and frozen produce. Buying certain items generic will free up extra cash for foods you should purchase at full price such as meat products, cheese, yogurt, and eggs. Can’t afford that $15 package of steak? Look around for that “Reduced for Quick Sale” sticker on meat products and save up to 50% on dinner for the week!

Community supported agriculture combined with knowing how to shop at your favorite chain grocery stores is your ticket to saving money where it counts. And once you slash your food budget in half, you may have a little extra money left over for that latte or movie you’ve been passing up on!

Eating healthily is becoming increasingly difficult in the modern world. There are fast food takeaways around every corner, no matter where you live. This has led to a lot of problems around the world with obesity and more importantly, general health. Eating the wrong foods will not only increase your weight, but it will also deprive your body of the nutrients and vitamins that it needs to function properly.

A lot of people think that eating healthily is the hardest thing in the world to do. In order to do it, you will need to spend hours preparing fresh-looking salads. This is a common misconception however; as you can actually eat healthily quite easily. Believe it or not, there are actually some hugely nutritious pre-packed foods out there.

In this article, we are going to introduce you to five of the healthiest pre-packed and tinned foods out there that are also guaranteed to taste great.

Home canned crushed tomatoes by Chiot’s Run at Flickr

#1 – Tinned Tomatoes

Tinned tomatoes are one of the best tinned foods that you can buy. They are packed with vitamins and nutrients that your body needs. Of course, tinned tomatoes aren’t a standalone food but they can be used to make a number of great recipes. In fact, tinned tomatoes are the base for many great meals including curries, pasta dishes, pizzas, soups, stews and more.

Another fantastic thing about tinned tomatoes is that they are so readily available. They are available from almost any supermarket and they are pretty cheap too. Tinned tomatoes are great sources of fibre as well as vitamin C. They also contain a good amount of vitamin B6; yet another essential vitamin when it comes to nutrition.

Being tinned, these tomatoes also have a lengthy shelf life, so you can stock up well in advance if you’re planning recipes further down the line.

You can also crush tomatoes at home and save it for later use.

#2 – Bananas

You might not think of these as pre-packed foods but essentially, they are. Bananas are often sold in small bunches from any good, local supermarket as well as grocery stores. They are perhaps one of the most nutritious and low cost fruits out there. One of the great things about bananas is that they are available almost all year round and the price doesn’t change too much either.

Bananas are absolutely fantastic as a healthy snack and being so cheap, you can afford to have a few of them a week on most budgets. Bananas are great sources of Vitamin B6, Vitamin C and Manganese (an extremely important nutrient within the body).

#3 – Beans

Now, we couldn’t make this list without mentioning beans as they are more than likely already part of everyone’s diet. If this is the case, then the good news is that they are one of the healthiest foods out there. Beans are often pre-packed (both tinned and packaged). Almost all kinds of beans are high in protein, fibre, iron and many other essential nutrients.

However, when purchasing beans, you need to be a bit wary. This is because a lot of people will buy beans that are tinned along with a sauce. Often, this sauce isn’t the healthiest of sauces because it can be packed with preservatives. You are better off buying beans on your own and incorporating them into your own recipes; this way, you know exactly what you’re eating.

Try incorporating them into a stew or chilli for great results.

#4 – Lentils

Lentils are often missed out of healthy food lists. We aren’t too sure why this is. Lentils are probably one of the healthiest foods around (pre-packed or not) and once again, they are cheap. In the US and other western countries, lentils aren’t that popular but in many other countries around the world, they are eaten multiple times a day, and it is easy to see why.

Lentils are a fantastic source of fibre, iron, protein, vitamin B6, zinc, manganese and much more. You body needs all of these things to stay healthy so we are sure you can see why these are so great. Lentils are also pre-packed and you only need around a quarter of a cup per serving.

#5 – Peanut butter

This might seem like a bit of a strange one to add to this list. It is probably not something you have ever thought of as being healthy, but the truth is that it is. Yes, peanut butter is pretty high in fat, so you shouldn’t eat too much of this, but the good news is that it is the good kind of fat.

Peanut butter is readily available and is a great source of fibre, protein, vitamin E, manganese and many other vital nutrients. Most people will eat peanut butter on toast or in a sandwich but the truth is that it can also be incorporated into a number of great recipes. Adding one dollop of this stuff to an already existing stew or chilli can change the flavours hugely and make everything taste a little more indulgent.

Conclusion

These are just five of the best pre-packed and tinned foods out there. There are also plenty of others including frozen peas, tinned vegetables and more. The most important thing is to look at the labels before you buy, as you will be able to see all of the nutrition information and make your judgement.

(Joshua Hardwick is a regular blogger, writing for his own blog and a selection of other blogs. Joshua also helps out with his father’s survival goods website, selling freeze dried wise foods and more.)

Grocery stores are designed to get you to spend as much money as possible. However, if you follow a shopping strategy, you can shop smarter and healthier while avoiding the most common grocery store traps.

Here are some proven methods for saving money on grocery store purchases:

1. Shop Fresh

Most grocery stores are laid out with the fresh food along the walls (vegetables, meat and dairy products), and frozen and processed food on the interior aisles. If you focus on buying the majority of your items from the fresh food sections, you can avoid many of the expensive and less healthy temptations along the aisles.

Another way to avoid the temptations of processed food is to buy in-season fruits and vegetables at a local farmers market. Preparing meatless meals that center on healthy fruits, grains and vegetables is another great way to eat fresh while saving money.

2. Shop for Specials

Check grocery store ads and plan shopping trips around special deals. You’ll probably find yourself shopping more often and visiting more stores, with a side benefit that you will be eating fresher food.

When you’re in the store, be wary of “specials” displayed at the end of aisles (known as end-caps in the grocery trade). These items are often being promoted at the request of the manufacturer and may not actually be on sale.

3. Think Twice About Coupons

Many coupons that are printed in magazines or mailed to your home are for expensive items that are high in unhealthy ingredients and low in nutrition.

Focusing on fresh healthy food items will save you more money than coupons for processed food.

4. Use a Shopping List

Instead of shopping for what you think you need and what you can remember that you need, take a few minutes to make a shopping list before you set off for the grocery store.

Checking your kitchen shelves and doing some meal planning can help you avoid impulse buying at the grocery store. Following a list can also cut down on return trips to the store for forgotten items.

5. Lose Your Brand Loyalty

You can save between 10 and 50 percent by switching from brand names to generic labels for many food purchases. In most cases, there is no discernible difference between the brand name and its generic equivalent.

The higher prices charged for brand names usually reflect money spent on marketing rather than a higher quality product.

6. Be Smart About Bulk Buying

Warehouse stores have created consumer enthusiasm for buying in bulk, but this practice can encourage waste if you buy more fresh food than you can eat.

Limit bulk purchases to non-perishables. Make sure to check the per-item price to ensure that a bulk purchase is really the most economical option.

One sure-fire way to save money with bulk buying is by stocking up on whole grains like rice, oats, wheat flour and flax by the pound from a natural food store.

7. Avoid Bottled Water

Twenty years ago, people probably wouldn’t have believed that, in the future, the average person would be paying exorbitant prices for bottled water on a regular basis. According to a New York Times article from 2007, most municipal water is so good that bottled water is a useless expense.

If you really don’t like your tap water, install a filter. Not only will you save hundreds of dollars per year, you’ll be protecting the environment from the huge threat of discarded plastic bottles.

8. Don’t Shop on an Empty Stomach

This tip seems obvious, but sometimes life gets in the way, and you have to rush to the grocery store after work to pick up something that can be made quickly for dinner. Upon seeing the plethora of sugary cereal, frozen pizza and ice cream in the cooler, your stomach grumbles and your sensible eating habits go out in the window, in favor of impulse buys.

Whenever possible, save grocery shopping for the weekends or during other times when you can focus on what you’re putting in your cart — instead of feeling rushed and choosing items that are instantly gratifying, but that you may regret later.

Changing your shopping habits in order to save money and eat healthier is a process that requires time and effort — but the payoff is enormous. Track your weekly grocery and dining out expenses to increase your awareness of what you’re eating and how much you’re spending. By doing some planning and increasing your shopping awareness, you’ll be surprised how much you can save.

(Erica Moss is the social media outreach coordinator for the online Masters in Nursing program at Georgetown University. Outside of work, she is passionate about community building, photography and University of Michigan football.)