Eating Healthy

Healthy Cooking 10 Tips for Eating Healthy on a Budget

Many people believe that in order to eat healthy, they have to shop at the top-tier grocery store that sells strictly organic and natural foods. Not only can this be costly, but it’s also not necessary for eating healthily. Good eating habits can be created on a budget. Here are ten ways to do it:

Before you even leave home, make a list of the items you need to buy, and once you get to the store, stick to the list. In addition, if you avoid shopping on an empty stomach, impulse buys will be easier to avoid.

  1. Shop around the perimeter of the grocery store. This is where you find the fresh produce, meats and breads. Items found in the aisles are generally preprocessed and therefore high in fat, sodium, carbohydrates and sugars.

  2. When you buy vegetables, use all the parts. For example, broccoli and cauliflower flowerets can be tossed into a salad while the stems can be chopped up and dropped into soup.

  3. Plant a garden. With a few dollars, you can buy tomato plants and a variety of seeds for squash, carrots, peas and beans. You’ll be surprised how much food you’ll be able to grow for minimal upfront costs.

  4. Avoid buying small packages of flavored yogurt. Instead, purchase yogurt in quart-sized containers. For a variety of flavored snacks, mix it with crushed pineapple or other fruits.

  5. Purchase generic brands of nutritious cereals instead of the more expensive name brand options such as Cheerios, Chex, Raisin Bran and Corn Flakes.

  6. Cut coupons … but only those for healthy food options. Look for the weekly specials in the produce, dairy and meat departments.

  7. Buy meat in bulk so that you can stock up when lean ground beef, turkey and chuck roast go on sale. You’ll need to be diligent in managing the inventory in your freezer by rotating the food and eating the oldest foods first, but if you don’t mind these added steps, it is possible to save a substantial amount of money on meat.

  8. If you have the time to grate your own cheese, slice your own apples and make your own salad, then buy unprepared ingredients and create your own meals at home. When you buy anything prepackaged, such as fruit trays and shredded cheese, the mark-up is significant. Single serving snack packets are also expensive; make your own snacks instead.

  9. Buy locally when possible. Neighborhood farmers’ markets pop up throughout the spring and summer, and purchasing produce here not only stimulates the local economy but will likely save you several dollars had you purchased the same item from the grocery store down the street. Plus, chances are the food from the local farmers’ market came straight from the farm.

Learn more about eating healthy without breaking the bank on Wednesday, April 14, at 6:30 p.m. at The Specific Chiropractic Center. Please call 1-888-722-4467 to reserve your seat!

REFERENCES

Fernstrom, Madelyn, Ph.D., CNS. Eat Healthy on a Budget. Today.MSNBC.MSN.com. (February 12, 2007) Retrieved March 9, 2010 from http://today.msnbc.msn.com/id/17113255/.

Skarnulis, Leanna. Lose Weight, Save Money: How to Eat Healthy Without Blowing Your Budget. MedicineNet.com. (April 7, 2005) Retrieved March 9, 2010 from http://www.medicinenet.com/script/main/art.asp?articlekey=56708.

Complimentary Nervous System Consultation

Visit one of our clinics for a personalized meeting with one of the doctors to find out how the latest technology may be the key to getting you well.

The Specific Chiropractic Center is a focused office providing specialized technology and treatment to help care for a variety of chronic ailments and health problems to find true resolution.

CALL NOW to schedule your free 15 minute consultation 1.888.722.4467

Dublin, CA • Chico, CA • Daly City, CA • Oakland, CA • Elk Grove, CA • Livermore, CA Draper, UT • Scarborough, ME
www.thespecific.com • 1.888.SCC.4HOPE


April is Humor Month

Humor MonthCelebrate National Humor Month with Laughter

April is National Humor Month. What better way to kick it off than with a few harmless practical jokes on April Fool’s Day followed by a month of smiling, laughter, jokes and fun? There is a saying that laughter is the best medicine. Fortunately for all of us, this is not only a true statement, but it is also inexpensive, lots of fun and feels good too.

Though researchers aren’t sure if it’s the actual act of laughter that makes us feel better, chances are that, if you are laughing, you also have a good sense of humor, a positive attitude and support from those around you. All of these set us up for good physical and mental health. The act of laughing can be compared to a mild workout; it requires we stretch muscles in our face and body, our pulse and blood pressure increase, and we breathe faster, which pushes more oxygen throughout our body. It may also help in burning calories.

Medical studies about laughter have been inconclusive because the cause and effect are hard to link, but some researchers say that laughter helps keep our stress levels minimized, which in turn strengthens our immune system. They also note that laughter can ease digestion and stimulate circulation. Studies have shown that laughter helps keep blood sugar levels lowered in those who have diabetes as well. Having a positive outlook on life and minimal levels of stress also have a domino effect in our lives, making it easier to sleep soundly, concentrate better and feel more motivated.

Regardless of the disagreement in the medical community, most researchers can agree on two things that laughter certainly is the best medicine for: relieving pain and increasing personal satisfaction. People who suffer from pain but have a good attitude and laugh frequently often report that these feel-good emotions and actions make their bodies feel better too.

Beyond its medical advantages, laughter generally helps put things in a more positive light. It helps break tension and, because of its addictive nature, aids in bonding people over a shared action. Laughing is often a sign that we are having fun, which results in positive memories that we can revisit when we hit a slump.

What can you do to add more laughter into your life? Here are four suggestions:

  1. Watch a fun sitcom or comedy movie without worrying about anything else.

  2. Surround yourself by children. Kids smile and laugh constantly, so let their good humor and positive attitude rub off on you.

  3. Spend time with friends in a carefree environment. Visit an amusement park, enjoy a relaxed meal together or dress up for a fun event.

  4. Tell a joke. Buy a book of one-liners and make sure you read at least one every day. BONUS: This month at The Specific Chiropractic Center, if you tell your doctor a joke during your office visit, you will be entered in a raffle to win two movie tickets!

So what are you waiting for? There’s no time like the present for a good, healthy laugh.

REFERENCES

Griffin, R. Morgan. Give Your Body a Boost – With Laughter. Women.WebMD.com (April 10, 2008) Retrieved March 11, 2010 from http://women.webmd.com/guide/give-your-body-boost-with-laughter.

Maples, Melissa. The Importance of Laughter. TotallyHer.com. Retrieved March 11, 2010 from http://www.totallyher.com/the-importance-of-laughter/.

Stress relief from laughter? Yes, no joke. MayoClinic.com. (July 23, 2008) Retrieved March 11, 2010 from http://www.mayoclinic.com/health/stress-relief/SR00034.

Complimentary Nervous System Consultation

Visit one of our clinics for a personalized meeting with one of the doctors to find out how the latest technology may be the key to getting you well.

The Specific Chiropractic Center is a focused office providing specialized technology and treatment to help care for a variety of chronic ailments and health problems to find true resolution.

CALL NOW to schedule your free 15 minute consultation 1.888.722.4467

Dublin, CA • Chico, CA • Daly City, CA • Oakland, CA • Elk Grove, CA • Livermore, CA Draper, UT • Scarborough, ME
www.thespecific.com • 1.888.SCC.4HOPE