How to Avoid the 7 Common Toxins Hurting Your Thyroid?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 Endocrine Disruptors Lurking in Your Kitchen & How to Avoid Them

What if I told you that some of the most common endocrine disruptors are sitting right in your pantry or under your kitchen sink?

As scary as that sounds, these disruptors are within arm’s reach every single day, and some of us may even consume foods that throw our hormone balance out of whack without even knowing it.

As a doctor who specializes in thyroid health, I spend a lot of time working with patients to uncover the hidden toxins in their lives. Many of these toxins happen to come from cleaning and personal care products, but there are also a ton of toxins found in the Standard American Diet that can be damaging to the thyroid, and other hormones as well.

I want to share what these toxins are and some ways that you can avoid them; as well as healthy swaps so that you can help restore your hormone balance one step at a time!

Let’s start by talking about what endocrine disruptors actually are.

What are Endocrine Disruptors?

Endocrine disruptors are toxins that can lead to issues with the reproductive, neurological, and immune systems. It is also important to know that endocrine disruptors may be an even larger issue during both the prenatal and postnatal period when organ development is occurring.

There are so many endocrine disruptors seen today that it is very important to be aware of what they are so that you can avoid as many of them as possible.

How Endocrine Disruptors Hurt the Thyroid

So, how do endocrine disruptors disrupt the thyroid? The endocrine system encompasses all of the glands of the body, as well as the hormones that are produced by each one, and that includes the thyroid.

Endocrine disruptors can actually target specific thyroid hormones and behave like thyroid hormones in the body, disrupting normal hormone synthesis and causing a host of problems.

Whether you are dealing with a thyroid condition or not, being exposed to products that interfere with the hormone balance in the body is a recipe for disaster.

Now that you know what endocrine disruptors are and why they cause such an issue with thyroid health and hormone balance, here are the specific toxins you’ll find hiding right in your kitchen.

Endocrine Disruptors Hiding Under Your Kitchen Sink

Fragrance

If you were to look under your kitchen sink right now and read the back of your cleaning product labels, chances are some type of artificial fragrance would be listed. Fragrances are also found in candles, air fresheners, aerosol sprays, and personal care products like lotions and body washes.

The issue with synthetic fragrances is that the vast majority of them are made from petrochemicals which are linked to allergies, nervous-system disorders, and even cancer.

The scariest part is that companies are allowed to just use the word “fragrance” on the label without listing where it came from and what toxins it contains. Not knowing the actual ingredients can be extremely dangerous as so many of these toxic chemicals can be devastating to our endocrine system and overall health.

Phthalates are one of the toxic ingredients often found in synthetic fragrance and have been linked to reproductive disruption.

How to Avoid Synthetic Fragrances

So, how do you avoid coming in contact with synthetic fragrance? First, stop buying toxic household cleaners and make your own natural cleaning products with ingredients like distilled vinegar, baking soda, and essential oils.

You will also want to avoid anything that comes in an aerosol can and most commercial detergents. Make your own products whenever possible and when purchasing them, be sure that the label states that is it fragrance-free and phthalate-free!

PFCs

PFCs are perfluorinated chemicals and are commonly used in non-stick cookware. These toxic compounds are used in products to help make them resistant to things like water, stains, and grease.

Humans are most likely exposed to PFCs by using products that contain perfluorinated chemicals or even consuming PFC contaminated water or food.

Unfortunately, these chemicals are so toxic that they wound up on Environmental Working Group’s Dirty Dozen Endocrine Disruptor List. Aside from causing thyroid disease, PFCs have been linked to reproductive issues related to hormone levels and sperm quality.

PFCs are also known to break down very slowly in the environment, which is a big issue when it comes to exposure.

How to Avoid PFCs

Swap your non-stick cookware for stainless steel or cast-iron pans instead. You’ll also want to avoid water-resistant products that you spray on things like furniture.

BPA

You are probably familiar with BPA. This toxin is commonly found in plastic water bottles, plastic food storage containers and the linings of canned products. The problem with BPA is that it has the ability to act like estrogen in the body, which has been linked to certain cancers and even obesity.

How to Avoid BPA

To avoid BPA, avoid plastic and canned products whenever possible. Opt for glass water bottles and glass food containers instead of plastic, and if you must buy ziplock bags or canned products, look for labels that say BPA-free.

Endocrine Disruptors Hiding in Your Food

Phytoestrogens

Phytoestrogens can be tricky when it comes to thyroid health. Phytoestrogens are naturally occurring in plants and can be found in foods like soy products, flax seeds, legumes, oats, and sesame seeds.

The problem with phytoestrogens is that they act like hormones in the body since their chemical structure is similar to estrogen, which can lead to fertility issues.

How to Avoid Phytoestrogens

To avoid phytoestrogens, I recommend avoiding all soy-based products. Some phytoestrogens are also found in legumes, so you may want to avoid legumes as well.

Pesticides

Pesticides are commonly sprayed on produce and can cause endocrine disruption that is particularly harmful to thyroid health. In fact, a study found a link between certain pesticides, like fungicides and organochlorines, and hypothyroidism in women.

How to Avoid Pesticides

To avoid pesticides, I recommend choosing all organic produce whenever possible.

If you cannot purchase everything organic, check the Clean 15 and Dirty Dozen List to see which foods are most prone to being heavily sprayed with pesticides, and which you may be able to get away with purchasing conventional produce.

Dioxin

Dioxins are toxic carcinogens found in cigarette smoke and bleached products. They accumulate in the fatty tissue of animals, and can even make their way into our drinking water from chemical factory runoff.

Dioxins cause issues with both female and male sex hormones and can impact the immune system.

How to Avoid Dioxin

It is difficult to avoid dioxin completely since the food supply in the US is very contaminated with this endocrine disruptor. However, since it is commonly found in dairy products, meat, and fish, you can eliminate dairy from your diet, and stick to high-quality animal products like grass-fed and pasture-raised meat.

Mercury

Heavy metal toxicity happens to be one of the leading cause of Hashimoto’s and something that I see in my practice all the time. It’s especially dangerous to pregnant women as it can interfere with hormone signaling and fetal brain development.

Most people are exposed to mercury through their intake of fish or if they have amalgam fillings, however, it is also found naturally in the environment.

How to Avoid Mercury

To avoid mercury, you will also want to avoid any high-mercury fish such as ahi tuna (yellowfin tuna), swordfish, and shark. Choose wild-caught salmon and trout to avoid additional toxin exposure. I also recommend seeing a dentist that specializes in safe removal of mercury fillings.

Watch this video – Cure Thyroid Problem Permanently in 4 Steps (100% Guaranteed)

The Bottom Line

While endocrine disruptors can be found in so many things that we are exposed to today, being aware of where they are and what we can do about it, can significantly reduce our exposure.

To help restore thyroid balance, and support endocrine health, try swapping out some of the toxic endocrine disruptors in your day-to-day life, and choose healthier and non-toxic options. You’ll be amazed at how a few small steps towards restoring your hormone balance can make lasting change for your thyroid and overall health.

Written Dr. Becky Campbell

Author Bio:

Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has
made it her mission to help patients all around the world with her virtual practice.

Dr. Becky Campbell is the founder of DrBeckyCampbell.com
and author of The 30-Day Thyroid Reset Plan. She specializes in Hashimoto’s disease and hopes to help others regain their life as functional medicine helped her regain hers.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

22 Great Tips to Eating Paleo on a Budget

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

If you’ve recently started down the path of a Paleo lifestyle, you probably almost had a heart attack at your first grocery receipt.

It can certainly be quite a challenge to buy Paleo groceries and stay within budget. Organic produce and quality almond butter doesn’t come cheap! You might even find yourself wondering if you can afford to eat Paleo (Hint: you can.)

The good news is that the longer you spend eating Paleo, the more likely it is that your grocery bill will level out. You’ll start buying a lot of the same things, fewer novelty items, and you’ll always have staple foods in your pantry or fridge. 

Take heart and know that eventually you’ll be able to go to the grocery store or farmers’ market and know exactly what you need to buy — and it won’t set you back too much.

Until you’re ready to start shopping intuitively, it’ll help if you sit down to prioritize your grocery budget and create a master grocery list to help you stick to your budget.

Once at the store, there are lots of little tricks that’ll save you money, like buying in bulk, or getting simple ingredients to make your own decadent creations, like ice cream or almond butter.

Also stick to the “clean 15” list for organic produce, and buy non-organic for everything else. Read on for more budget friendly, money-saving tricks of the trade!

Prioritize Your Grocery Allowance

The very first thing you need to do is to prioritize and re-assess your grocery allowance. How much are you spending right now on food? How much are you spending on unnecessary luxury items like Starbucks coffee three times a day?

Then think about your budget outside of groceries. What else do you spend your money on? Can you give up some of those luxury items in order to add more money to your food budget?

Now take a look at what you have left over for food. You may not be able to buy all pastured, grass-fed meats or all organic produce, but think about what’s important to you and shop accordingly.

Create a Master Grocery List

Everyone’s list will be different according to your likes/dislikes, budget, and access to certain foods, but generally, you’ll have a Meat section, Vegetable/Fruit section, Spices and Seasonings section, Nuts section, a Dried/Frozen/Canned section, and possibly a Dairy section.

It may take a few weeks or so to get your master list hammered out, but once you have it, you’ll find it invaluable. You can write down the best prices and where you found them for each item, and the best time of year to buy.

Buy in Bulk

You will save yourself a ton of money if you buy in bulk.

When meat is on sale for a decent price, don’t be afraid to buy many packages. You can do a cook-everything-at-once day, or freeze everything you don’t use.

You can also check your store or market and find out when they mark down the meat. Get it a day or two before it’s due to come off the shelves, and you’ll save boatloads of cash – sometimes up to 75 percent off! Just make sure you cook or freeze the meat the day you buy it.

Turn Large Parts into Smaller Parts

A lot of the money you spend on groceries goes to pay someone’s wage to break down large parts into smaller parts. You’ll save a huge amount of money if you do this yourself, and you’ll make the most of everything you have.

First off, buy whole poultry. Chickens, turkeys, ducks – whatever it is you buy cuts of, you can buy whole for a lot less per pound than the premium cuts. A whole chicken will yield white and dark meat, shredded chicken, chicken stock, and cooking fat!

This principle applies outside meat, too. Get coconut flakes or whole raw almonds to make nut butters, milks, and flours!

Buy from the Farmer

When you cut out the middleman – the grocery store – you’ll have a whole lot more money for food.

You can buy all of your staples from a farmer: meat, eggs, produce and even nuts.

Try buying in bulk at the farmer’s market whenever possible — it’s not unheard of to spend only a few dollars a pound for pasture-raised beef. Some health food stores charge upwards of 10 dollars a pound for the same cuts! 

If you’re lucky enough to snag a partial cow purchase, you’ll get fat to make tallow, bones to make broth, ground beef, steaks, ribs, and various cuts of beef as well as whatever organ meats were in your portion of the cow.

Buy Online

Hard to find good groceries deals nearby? You can often find really good deals online. Check out Subscribe & Save on Amazon for a great way to save yourself money on your favorite products.

Buy in Season

When produce is in season, it’s plentiful and it’s often very inexpensive. If you have a chest freezer, buy as much as you can and freeze it so that you have it to eat year-round. Otherwise, avoid produce when it’s out of season – it won’t taste as good, and you’ll pay a premium price for it.

Buy Cheaper Cuts (ground and bone-in)

Don’t turn your nose up at the more inexpensive cuts like ground meats or cuts with the bone in. You can make a variety of different dishes with ground meats (chili, shepherd’s pie and zucchini noodle “lasagna,” to name a few) and bone-in meats often taste better.

When you buy meat with the bone-in, save the bones! Toss them into a large freezer bag and when the bag is full, make your own bone broth!

Make One Purchase Last Several Meals

One large chicken can feed a family of four quite comfortably for four or even five meals: the initial meal where everyone gets a piece of their favorite cut, a few meals made of leftover shredded meat (think soup, curry, or chili), and then at least one meal using the chicken stock made from the bones. Make every bit count!

Grow Your Own

Even if you don’t have a yard, you can grow some of your own herbs or produce. Make use of a patio or outdoor space, or try growing indoor herbs.

If you have the space, you can raise chickens for eggs or even meat. Nothing beats a fresh, organic egg from your own backyard!

Keep It Simple

Cut out the fancy ingredients and use spices and herbs to change the flavor of a few basic meals. You can make a huge batch of turkey or chicken with seasonings to make it Indian, Mexican or Asian-inspired. Throw in a different vegetable with every meal and you won’t be complaining of boredom anytime soon!

Eat Less

This may sound strange, but you’ll find once you’re eating whole foods, you will actually eat less. When you cut out grains and processed sugar, you won’t crave those items, and you’ll snack a lot less.

Another way to eat less is to take up intermittent fasting. There are a couple of good authorities on the subject. You can either fast for 24 hours once a week or so, or just extend your daily fast to last from when you go to bed until around noon. You’ll cut out a whole meal – how much will that save you in a month?

Plan Ahead

You’ll save a lot of time, energy, and money if you plan your entire week (or two weeks, or a month) out in advance. Write down what you’ll have to eat each day for meals and for snacks, if applicable, then do your trip to the store or market. This way, you’ll buy only what you need, won’t forget items you’ll require, and won’t have any wasted food.

Make Your Own Luxury Items

Can’t live without your luxury items? Try making them at home!

Coconut milk ice cream, almond butter, chocolate bars, beef jerky, and dried fruit or trail mix are just a few of the things that are quite simple to make, especially if you have an ice cream machine, a food dehydrator, and a food processor.

Ferment, Freeze, Dry, and Can Foods

If you preserve or otherwise store your foods, you can eat delicious foods year-round, even when they’re out of season. Try fermenting to create your own sauerkraut, kimchi, pickles, homemade ketchup, and kombucha.

You can freeze almost all produce (some types require blanching first). If you have a dehydrator – or even an oven – you can dry meats, fruits, vegetables, herbs, and more. Jerky is a lot less expensive when you make it yourself!

Finally, you may can any acidic foods in a water bath in glass jars. For non-acidic foods or ones with meat, you’ll have to get a pressure canner.

Shop from the Safe 15 List

If you can’t afford to buy all organic produce, then buy as much as you can off the “Clean 15” list: asparagus, avocados, cabbage, cantaloupe, sweet corn, eggplant, grapefruit, kiwi, mangos, mushrooms, onions, papayas, pineapples, frozen sweet peas, and sweet potatoes.

The “Dirty Dozen” list is 12 items you should avoid unless you can buy organic: apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, imported nectarines, peaches, potatoes, spinach, strawberries, and sweet bell peppers.

Quick Tips

• Shop with a calculator.
• Use coupons when you can, and if the store offers price compare, take advantage.
• Watch the cash register when the cashier rings up your order.
• Watch weekly specials.
• Only buy what you need.
• If you can’t afford grass-fed beef and must buy grain-fed, purchase the leaner cuts as fat holds the toxins more (and get your fats from elsewhere).
• Buy cheaper, tough cuts of meat and use your crockpot to make them tender.
• Organ meats tend to be very inexpensive, and are good for you – eat them once a week, particularly liver.
• Buy sardines – they are cheap and full of protein and healthy fats.

Want some more tips to eating paleo on a budget? Watch these 3 videos below –

Paleo on a Budget | How to do Paleo Diet on a Budget | Dr. Jack Wolfson

What I Eat in a Day Paleo on a Budget

4 Budget-Friendly Paleo Recipes

Written by PaleoHacks Team

Author Bio:

PaleoHacks is an online paleo diet community that promotes a healthy lifestyles through primal methods. PaleoHacks started as a way for people share recipes, ideas and general opinions about the Paleolithic lifestyle. Now, whether it be the paleo diet, physical fitness or overall wellness, PaleoHacks has evolved into an online resource for healthy living. check us out on Facebook.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

10 Tips to Tasty Healthy Eating on a Budget

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

One of the things I hear all the time when I ask people about their greatest struggle in staying healthy is that it’s too expensive to eat healthy. 

As much as I understand this reasoning, it’s just not true. I’m not saying that money doesn’t get tight or that circumstances don’t fluctuate, but I know this: a powerful person doesn’t adapt to their environment, they make it adapt to them. What I mean is that when our intentions are clear (we know we want good health and why) opportunities show up and, overall, things go as planned.

Yes, you will have to get clear on your intentions and develop a plan, but if it’s important to you, it is worth it. You can nourish yourself and your family with the finest foods if you know where to look and what to buy.

Myths of Healthy Eating On a Budget

Perfection is the killer of inspired action. One of the fastest ways to demolish your health goals is to set unrealistic expectations. I do not mean to suggest that you settle for the bottom of the barrel here, but keep a broad view in terms of manifesting your healthy lifestyle. You don’t have to buy all organic produce to eat healthy.

One of the major myths about healthy eating is that you have to buy all organic produce all the time. This isn’t true, and I’ve seen many people throw the baby out with the bathwater on this one – buying processed junk because they can’t afford organic avocados. I’ll talk more about this later, but as a general rule, do not let the pursuit of perfection destroy the balance of a healthy lifestyle.

Similar to this myth is the idea that you can only shop at high-end grocery stores to make a difference in your lifestyle. I’ll explain how you too can spot wild foods sourced straight from Mother Nature to add to your diet.

Here are some easy tips for sustaining a wholesome diet, no matter what your budget is:

1. Buy in Bulk

You can buy produce and other staples in bulk at stores like Costco, as well as online. This can save you an astonishing amount of money. You can purchase raw nuts, seeds, grains, spices, and even coconut oil at great prices from these kinds of retailers. Costco has a pretty great produce section with big bags of organic spinach and carrots.

If you can set aside one day per week to prep (and in some cases, freeze) your meals, there won’t be a concern of fresh food going bad. You’ll also save time in the long run, considering all the time spent pondering what to eat every time you get hungry.

(Tip: Get your staples – coconut oil, apple cider vinegar, salt, and spices – and refill smaller containers throughout the week to ration them. A simple thing I like to do is buy Bragg’s Apple Cider Vinegar in a gallon, then refill a smaller bottle.)

You can also buy spring water in bulk. Companies like Absopure and Mountain Valley have great prices on bulk spring water and they also deliver, and you don’t have the hassle of driving to the store and wasting endless gallons of plastic jugs.

If you’re really up for it, get a couple 5-gallon glass containers and utilize Find A Spring – an online resource for finding FREE wild spring water – and stock up once a month or so.

2. Always Choose Fresh Over Pre-Packaged

Despite the convenience of pre-packaged foods, they always cost way more than their fresh counterparts. What you save in convenience you lose in money (and experience).

Whenever possible, go straight for the fresh, natural ingredients. Stores like Trader Joe’s and Kroger chains have great deals on basics like lemons, avocados, organic lettuce, and more. At Aldi stores, you can sometimes find produce at a fraction of the cost it would be in other grocery stores.

Just keep the Dirty Dozen and the Clean Fifteen in mind as you shop (you may want to make a list so you don’t forget what’s on each list!) so you can put more money toward buying organic for the “dirty” produce items, which have more pesticides.

3. The Dirty Dozen & The Clean Fifteen

Organic food is the best choice – it’s richer in nutrients, antioxidants, and phytonutrients, and it supports a healthier planet. But if you can’t go completely organic, be sure to keep the Dirty Dozen and the Clean Fifteen in mind.

The Clean Fifteen are the select fruits and veggies that stand up to the damage done by pesticides and industrial practices. Because conventional food is cheaper than organic, in order to get the most bang for your buck, you can purchase some conventional foods from the clean fifteen.

The Clean Fifteen include:

• Avocados
• Onions
• Cabbage
• Sweet peas
• Eggplant
• Domestic cantaloupe
• Kiwi
• Asparagus
• Mango
• Pineapple
• Sweet corn
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

Keep your organic purchases for the Dirty Dozen list and animal products. It’s best to purchase these foods organic because of the amount of pesticides sprayed on them and their higher susceptibility to the chemicals.

Here are the Dirty Dozen foods you’ll want to buy organic:

• Spinach
• Lettuce
• Apples
• Celery
• Bell peppers
• Potatoes
• Peaches
• Nectarines
• Strawberries
• Pears
• Grapes
• Cherries

If you’re on a pretty serious budget and can’t get these organic, then soak your produce in a wash of 1 part water and 1 part raw apple cider vinegar.

Also, eating conventional foods together with fermented foods like sauerkraut is a good idea because the fermented food actually eats up toxins! The fermented food won’t be able to fix any hormonal impact caused by the conventional foods, but it’s a good insurance policy nonetheless.

Another tip for optimizing the dirty dozen foods is to remove the peel and skin from conventional foods. Though you’ll lose some nutritional content, you won’t be consuming hormone-disrupting pesticides.

4. Plan Ahead!

A little planning can save you a lot of money in the long run!

Start by making a grocery list. You’ve probably learned first-hand what the consequences are of walking into a store with a credit card and an empty stomach.

Plan when you’ll shop and where. Some stores have better deals on certain items than others. Once you know the best place to get cheap avocados and where you’ll find the best grass-fed meat, it’ll be quick and painless to stop at two different stores in one go. Eat in season to get fresh foods at their best price.

Eating in season is also a good bet. For instance, fresh berries are cheapest during the spring, when they’re ripest. Plus, seasonal foods provide the nutrients our bodies need during that time.

5. Store Your Food to Last

Produce and fresh food goes bad pretty quickly. Learning a to employ a few techniques to keep your food fresh as long as possible will help cut down on waste.

Here are a few techniques to keep your food fresh longer:

Store vegetables like yams, winter squash, sweet potatoes, garlic, and onions in a dark, cool place. A basement or garage is ideal!

Make your bananas last longer by wrapping the top of the bunch in plastic wrap.

Peel bananas when ripe and freeze them so that they keep longer. Freezing vegetables and fruits in general is a great way to preserve them.

Make broths and stocks in bulk then freeze into cubes for later use.

Keep delicate greens like kale, spinach, cilantro, lettuces and celery in a bag or container in the fridge until it’s time to wash and eat them. These go bad pretty quickly. If they start to get limp, you can actually bring some crispiness back to them by washing them with really cold water!

Save citrus peels and dry them out for herbal teas!

Save the bottoms of celery and lettuces, and soak them in water to regrow them in your own garden. There’s an article on 10 foods that you can eat and regrow forever just like that here.

6. Recipes for Pennies

The best way to make your food stretch further is knowing how to cook what you have on hand. Cooking is the first step toward self-reliance in a world of consumerism!

Here are a few cooking tricks and recipe ideas that cost little to nothing to make:

• Make your plate 80% vegetables and 20% animal products. Animal products cost way more, and by eating more plant foods and fewer animal foods, we not only improve our health, but we also save money.

• Add fermented vegetables to your meals. These foods cost pennies to make, and they work as nutritional powerhouses, digestive aids and probiotics, all in one. By consuming fermented vegetables with each meal, we improve our metabolic function and better digest the food we eat.

• Go Mexican style. A simple guacamole recipe of avocado, garlic, cilantro, cumin and sea salt is all you need for a delicious, filling and cost-effective side dish. Guacamole is a survival food and gourmet deliciousness all in one. It costs under $5 to make guacamole and it fills you up, nourishes you and actually cleanses the liver too!

7. Favor Plant-Based Foods Over Animal Products

I mentioned the 80/20 rule above, but I cannot emphasize this tip enough for helping you to save money and improve your health. By rationing expensive animal products like grass-fed meat and ghee, you’ll spend less overall.

I was a bodybuilder for two years and ate meat and eggs almost 5 times a day. I spent so much money on food it was ridiculous. The funny thing is, I wasn’t nearly as healthy as I am now. What did I do differently? I did everything I am writing in this article! Cut back on animal products and fill up on veggies, fermented foods and good fats.

I don’t advise completely getting rid of high-quality animal foods for health reasons. However, I will say that by rotating them and making them a smaller portion of your diet with the focus on vegetables, fermented foods and good fats, instead, you will save huge!

See what works for you, but try limiting meat to one meal per day, making it your biggest meal of the day. Add some avocado and coconut oil to each meal to help to fulfill your caloric needs. Sweet potatoes, yams and other starchy carbs make ideal dinners, too. The benefits for eating these foods at night are twofold — they can actually improve sleep and brain function!

8. Grow Your Own Food

You might be surprised at how easy it is to grow some of your own food.

Start by trying your hand at growing herbs such as basil, cilantro, and rosemary. You can get organic starter plants at Whole Foods at affordable prices, and maintaining them is simple. Keep them by a window and water them accordingly.

As for more substantial foods like cucumbers, green beans, lettuces and peppers, you don’t need to have a yard – you can easily build a box garden on a small balcony or deck! You can even grow some veggies directly in good-sized pots.

There is no food as nutrient-dense as that which is grown and picked right from the soil. It does cost a bit upfront to purchase the growing materials, but as long as you plan ahead and plan on continuing to garden, it only takes one or two harvests to make your money back. If you continue to grow your own food longer, then you really step into the reality of free food!

9. Learn How to Make the Most of Your Produce

I often say there is no problem too great for a creative solution. Try inventing new ways to use the parts of the plants you might not normally use. For example, instead of throwing away lemon peels, use the zest to add nutrition and flavor to dishes you make.

You can also make herbal extracts with the parts of plants you’d throw away. I even use citrus peels to soak in hot bath water for a therapeutic, detox bath! If a lemon peel bath sounds too weird, then at least save them to make hot lemon tea.

If you juice, then save the pulp for making crackers by mixing it with leftover nuts and seeds. Did you know the leafy green tops of carrots contain more vitamin A than the orange roots? Add these to juices for a nutritional punch. Save those veggie odds and ends and add them to healthy broths instead!

Here’s another great tip: you know all of those vegetable odds and ends you cut off and throw away? Save them and add them to water with grass-fed bones or carcasses of chickens to make a gut-healing bone broth!

When you use your produce in new ways, you’re less likely to go buy store-bought versions of things you can make at home, such as crackers!

10. CSAs and Farmer’s Markets

One of the best ways to save money is to shop at your local farmer’s market.

If you’re new to community-supported farming, then you might feel better about signing up for a CSA. You make monthly payments and get boxes of fresh food delivered to you from farms during harvest time. This helps you build a relationship with local farmers around you.

Is the farmers market closed for the season, or are you looking for something more?

Find your own local and wild foods using EatWild.com and LocalHarvest.org. These sites point you to the better-known local farmers. Plus, you get email access to a lot of them so that you can ask questions!

Try these tips to save money – and, on a deeper level, live a more self-empowered life! You deserve it!

Watch this video – TIPS TO TASTY HEALTHY EATING ON A BUDGET | 10 grocery shopping tips to save money

Written Dr. Becky Campbell

Author Bio:

Nick Kowalski is a Transformational Coach, fitness model and unconditional lover. You can find more of his writing on his blog NicksFit. His mission is to inspire the transformation toward love consciousness. Follow him on Instagram for more living in love inspiration and transformational mindset motivation!

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook