How to shop at Whole Foods Market on a budget

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So…..Whole Foods makes me happy. I don’t know if it’s because it’s the kind of store where I can walk in and find so many things that I can actually eat or if it’s just pretty and shiny and full of natural goodness. I will admit they’re not perfect, but I’m still a happy customer.

What doesn’t make me happy is the price tag. I have been willing to pay a premium for healthy food all of my life but now that I’m having a baby, things are going to have to change because I’ll be on a strict budget. I will no longer have the luxury of getting a $12 salad for lunch whenever I want because if it’s between diapers and a salad, guess who will win? I’m not going to lie, it can be more expensive to buy organic, but it doesn’t have to be and it also depends on what you’re buying.

I’ve done so much research on how to stretch my dollar at Whole Foods and here’s what I came up with:

1. Look for the coupon and “weekly buys” newspaper right inside the door as you walk in or by the bathrooms and bulletin board area. It will show you what’s on sale and give you tips to shop. You can also view and print these coupons from home by clicking: http://www.wholefoodsmarket.com/coupons

2. Follow your local Whole Foods Market on social media! This is a huge trick Iearned and it’s how I found out they were having a 40% discount sale on my favorite natural skincare line. They’ll post about what deals they have going on. Sometimes you have to follow the Whole Foods Market for your region if your actual city doesn’t have an account.

3. BUY IN BULK. I learned this and it really saves me money! Everything in dry goods that you like should always be checked in the bulk food aisle to see if it’s available there because it will be dollars cheaper- no lie! Also, if you buy a product by the case, you’ll also usually receive a 10-15% discount.

4. Go to the salad bar on WEDNESDAYS. It’s discounted. This made me so happy when I found this out.

5. If you’re buying meat, the more you buy, the bigger the discounts so just freeze the meats you won’t be using right away and save some cash.

6. Yellow signs in the store signal sales and how long the sales are good for. That way you can plan ahead.

7. Whole Foods has high standards for it’s non-organic, conventional foods too. Sometimes farmer’s are organic but they just can’t afford the organic label so feel better that you’re probably still getting a good product.

Whole Foods has committed that by 2018 all labels in the store will have to be up front about whether or not the food item contains GMOs. This should be standard.

I hope this helps you all! Happy Shopping.

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Flax, Hemp, Chia Seeds— oh my!

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So, you want to know more about flaxseeds, hemp seeds and chia seeds? What makes them so great and why should we include them in our diet?

Hemp seeds
Out of the three seeds mentioned above, hemp seeds offer the most bang for your nutritional buck. Having an awesome blend of healthy fat, fiber and protein, this seed is an allstar! They are great for people on a vegetarian or vegan diet because they add much needed nutrients to balance out your meals. They contain all of the essential amino acids that we can only get through food and that is why I add them to my oatmeal porridge every morning. You can also try them out in your cereal, with yogurt or in a smoothie. Two tablespoons is the recommended dose but I just eyeball it, since it’s only helping me if I eat more.

Chia seeds
Not just your funny plant pets anymore, these babies give you much needed fiber and essential fatty acids. American diets are severely lacking in fiber so this is great news for those people who need to supercharge their diet. You can add them to your oatmeal, smoothies, yogurt, fruit bowls or even make chia pudding, one of my personal faves! Two tablespoons is all you need.

Flax seeds
Flax seeds are a great source of omega-3 fatty acids and a great type of antioxidant called lignans. Both are anti-inflammatory and can help aid in lowering cholesterol, which is great for your heart and vascular system. The only caveat with flax seeds is to make sure to eat them ground since the whole seeds won’t digest fully. I buy them already ground so that I don’t have to worry. Two tablespoons will provide all the superpower you need in the morning.

Seeds really are a wonder food and a great compliment to our daily meals. Get creative and see where you can add them in. Do you currently use seeds in your diet? If so, please share how!

Asparagus & Broccoli Soup

BroccoliSoup

When I was going through cancer, I wanted a lot of soups. They were warming, easy to digest and delicious. I created this hybrid soup of joining together asparagus and broccoli. I hope you enjoy it too!

Ingredients:

1 bunch of asparagus, chopped

1/4 head of broccoli, chopped

4 TBL nutritional yeast

1 TBL coconut oil

1.5 Cups coconut milk (from carton, not coconut cream from can)

2 TBL white onion, chopped

1 clove of garlic, pressed

sea salt to taste

Directions:

Simmer the onions and garlic in the coconut oil in a saucepan on medium heat for 1-2 minutes. In a separate pot, boil the asparagus and broccoli for 2 minutes in water and then drain. (For more flavor, you can boil it in veggie stock). Put all ingredients and add in additional ingredients into a powerful blender and blend for 2 minutes on high.

Fiesta Guacamole Recipe

Guacamole

One thing to know about me and I love me some guacamole! I will not let guacamole go without eating the whole bowl. Now, I don’t do this every day, duh, but the healthy fats in this dish make it so much more fun to eat.

Ingredients:

2 Large Avocados, mashed

1 Ripe Tomato, diced

1/2 Lemon, squeezed

1/2 Red Pepper, diced

1 tsp Onion flakes or 1/2 tsp onion powder (I think raw onion in guacamole is way too overpowering)

1/2 tsp Garlic powder

Sea Salt & black pepper to taste

*Sometimes I’ll even add in 1/4 Cup salsa verde just to liven things up!