Episode 066: Healthy On A Budget

In today’s episode we’re tackling how to eat healthy on a budget. Eating for fat loss or “going paleo/primal” does not have to be more expensive than the Standard American Diet. Can it be? Sure. But you can have a huge grocery budget on the Standard American Diet or you can have a small one. Similiarly, you can have a huge grocery budget on a Primal diet or you can have a small one. There are ways. You get what you look for. You can absolutely eat healthy on a budget. In this episode, we’ll show you how.

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 Discussed in this Episode:

The 80/20 rule states that 80% or more of our results come from 20% or less of our efforts or actions. So basically, there are a small number of factors that are responsible for the majority of our results.

• Focus on big rocks (what drive results) vs. small rocks (little factors that do not move the needle)
• Big Rocks:
  • limit processed foods
  • don’t drink your calories
  • eat a fat loss breakfast
  • carbs at night
  • know what you’re eating (cooking vs. eating out)
• Small Rocks (these are still important, just not the most important):
  • organic
  • grass-fed
  • wild caught
  • non-GMO
  • hormone free
• goal: eat whole foods, limit processed foods

Practical Implementation Strategies:

• buy seasonal produce
• buy local
• only buy what you know you’ll eat
• buy meat (and nuts) in bulk
• shop online
• plan your meals
• cook enough for leftovers
• keep staples on hand
• grow your own produce (herbs)
• look for sales & plan meals accordingly
• when you buy conventionally raised meats, trim the fat before cooking and drain the fat once cooked
• keep it simple! (not necessary to use fancy recipes–focus on protein, veggies, & fat)
• buy frozen veggies
• eat your leftovers
• prioritize upspending/Dirty Dozen/Clean 15
• Dirty Dozen: foods that are worth buying organic if you can
  •  celery
  • peaches
  • strawberries
  • apples
  • domestic blueberries
  • nectarines
  • sweet bell peppers
  • spinach, kale and collard greens
  • cherries
  • potatoes
  • imported grapes
  • lettuce
• Clean 15: foods that are okay to eat conventionally
  •  onions
  •  avocados
  • sweet corn
  •  pineapples
  •  mango
  • sweet peas
  •  asparagus
  • kiwi fruit
  •  cabbage
  •  eggplant
  •  cantaloupe
  •  watermelon
  •  grapefruit
  • sweet potatoes
  • sweet onion

Resources:

High Fructose Corn Syrup

Carb Timing

Alcohol

Wheat

Carb Strategies for Fat Loss E-Course

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