Without disposable funds for the fast-food route, cooking from scratch was mandatory. She learned how to soak beans overnight, cook a large pot of them and freeze helpings to reheat later. The cost was about 50 cents a meal, compared with $3 for two or three servings from a can. Eggs, brown rice and sweet potatoes became an important—and healthy— part of her weekly diet. McMillan also gained a lasting affection for roasted vegetables, both as part of meals and as snacks. “I just cut up a couple of sweet potatoes, add some broccoli or beans
or whatever is cheap at the supermarket or farmers’ market, toss in a tablespoon of olive oil and I’m set for two or three days,” she says. Also, “I learned to use meat more as a seasoning than as a main course.”
Find more tips and pages of recipes at
ewg.org/goodfood.
Kathleen Barnes has authored many books on natural health, including Rx from the Garden: 101 Food Cures You Can Easily Grow. Connect at
KathleenBarnes.com.
Eat Well, Spend Less
Freeze cheese that starts going bad. Defrosted cheese tastes best melted. Don’t buy shredded cheese— shred it at home.
Substitute yogurt for cream and sour cream in recipes. Drain yogurt in a coffee fi lter to thicken. To economize and reduce package waste, buy in volume and measure out small servings.
Cut and freeze fresh fruit when it’s on sale or overripe. Use later in smoothies, oatmeal or yogurt. To eliminate clumping, lay pieces on a tray to freeze or freeze pureed fruit in ice cube trays. When frozen, transfer to a bag.
Make sure the word “whole” is in the very fi rst ingredient listed on the label. “Multigrain” or “wheat” language or a brown color isn’t enough.
Start kids off right with whole grains, not white bread and white pasta. If they’re not used to whole grains, mix them in gradually.
Buy in bulk and stock up during sales. Avoid pricey oatmeal packets; they’re often loaded with salt and sugar. Buy whole- grain bread on sale and freeze.
Add nuts to oatmeal, cereal, salads and stir-fries for healthy, hearty meals. Raw nuts are often the less expensive option; roast them for a delicious snack. Freeze nuts so they’ll stay fresh longer.
Whole or cut-up bone-in chicken can save money. Buy family-size packs on sale and freeze. Bake extra and use all week.
Soak and cook dried beans to save money.
Before vegetables go bad, freeze them or make soup.
Stock up on veggies that store well in a cool, dry place. Potatoes, carrots, pumpkin, calabaza (squash and melons) and sweet potatoes hold their taste for several weeks. Frozen vegetables and cabbage keep well, too.
Source:
ewg.org/goodfood
Edely L.Wallace BA, CYT, E-RYT Owner/Director
28 Years of Teaching Experience Former Executive Board Member Yoga Alliance
Teacher Training Weekend # 203 August 9-11
200 Hour Yoga
300 Hour Advanced Yoga
Teacher Training #306
Advanced Asanas & Mudras August 23-25
YOGA CLASSES Monday: 6-7pm
Thursday: 9:30-10:45am Saturday: 10-11am
Arm Balance Inversion with Rob Hefele
Reserve your spot today! August 3rd 1:30-3:30
407-354-0909 407-354-0909
7601 Della Drive, Suite 5 Orlando, FL 32819
www.yogamatrixstudio.com
www.yogamatrixstudio.com August 2013
21 LYMPHATIC
Central Florida's Premier Yoga Studio
yogamatrixstudio
by Edely
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