5 Healthy Ways to Reduce Stress In Your Life

5 healthy Ways to Reduce Stress

Feeling at the end of your rope with the never ending chaos of life? Here are 5 healthy ways to reduce stress in your life.

Stress is one of the most common health concerns. With busy schedules and a decreased ability to unplug from demands through technology, adults are more overworked and stressed out than ever. Occasional stress is normal, but frequent, long-term stress can interfere with your life and even take a toll on your health. Learn five ways to cope with stress to help stave off the negative effects.

Get Some Shut-eye

Women who get enough sleep are less likely to feel stressed out than those who run on fumes. A lack of sleep decreases your lack of judgment, increasing the likelihood of anger and frustration over minor occurrences. Unfortunately, catching up on sleep during the weekends is not enough: the Mayo Clinic recommends between seven and eight hours of sleep every night to maintain a more restful and positive state of mind. Also, feel free to take a short nap on an extra stressful day; you will likely wake up feeling more prepared to tackle problems. If you suffer from chronic stress-related insomnia, try this.

Learn to Relax

When you’re stressed out beyond belief, relaxing can seem impossible. However, regular periods of relaxation are the ticket to long-term stress management. Relaxing takes your mind away from the things that stress you out, and refocuses it to the present and how your body feels in the moment. Some popular relaxation techniques include meditation, aromatherapy, massage and yoga. There is no right or wrong way to relax—you can even spend five minutes a day closing your eyes at your desk.

Get Moving

Physical activity offers a range of benefits for your body, including your brain. It’s no surprise that athletes tend to have better mental health states than adults who are sedentary. Exercise increases brain function while also boosting your mood. When you do encounter stressful situations, you’re more likely to handle them better if you work out regularly. Ironically, exercising and frequent movement also makes it easier to relax and sleep at night, thereby reducing other triggers of stress.

According to the National Institute of Mental Health, a daily 30-minute walk may be enough to manage stress. Even a slow-paced walk can help, as long as you’re moving steadily. To gain the most consistent benefits of walking as exercise, make sure you walk 30 minutes every day. If you can’t block off 30 minutes at a time, break it up into smaller increments. Sitting down at a desk can increase sleepiness and moodiness, so make it a point to stand up and walk around at least once an hour.

Revisit Your Social Life

It’s difficult making time for social activities with a busy schedule. Aside from missing out on time spent with friends, socializing actually reduces stress. Conversations can act as an outlet for everyday frustrations, but this is also a good practice for your overall mental well-being. With that being said, it’s important to surround yourself with positive friends, co-workers and acquaintances—not those who will stress you out even more.

Staying in touch doesn’t necessarily have to translate to a social call. Reaching out to others for help when you’ve reached your limit can drastically improve anxiety. To battle long-term stress and feelings of the blues, try out a new activity. This can be something challenging, such as training for a marathon, or even a less strenuous activity like scrapbooking. Sharing a new hobby with others is a bonus.

Decrease Daily Responsibilities

One of the most common reasons why people are stressed is because they have too much on their plates. Cutting down on responsibilities may seem impossible, but it’s important to delegate obligations when you can. Doing so can leave you with more time to complete the other four stress-busting tips. Consider asking someone to help you with doing chores, making dinner, walking the dog or taking the kids out. Try not to feel guilty: you are trying to get healthier so you can be less stressed for your loved ones.

Reducing stress is the key to a more relaxed, joyful and healthy life. However, coping skills may prove futile unless you can first identify the triggers of stress. It may be helpful to keep a journal to identify when and why you become stressed.

If you implement these 5 ways to reduce stress and you still feel overwhelmed, reach out to a mental health professional for help.

5 Reasons Smart Women Drink Lemon Juice In The Morning

 Drink Lemon Juice In The Morning

A lemon a day keeps the doctor away. Maybe so, if you drink lemon juice in the morning.

One of the best ways to improve your overall health is drinking lemon water. It’s very easy to get into the routine of drinking warm lemon water every morning, and it’s a habit that will change your health for the better. Most people notice a difference within the first month.

The refreshing taste will help you wake up in the morning while boosting your digestion system. In case you didn’t know, lemons are crammed full of fibers, antioxidants, enzymes, potassium, magnesium, iron, calcium and vitamins C and B.

Your daily routine can build up your body’s defenses or break them down. Drinking lemon juice in warm water is an excellent choice, and there are five major reasons to make this a daily habit.

Reduced Inflammation

If you’re someone who suffers from inflammation, then you need to start drinking lemon juice every day. By drinking lemon juice in warm water on a daily basis, you’ll be able to decrease the level of acidity inside of your body.

Many diseases thrive in acidic environments. Lemon juice also removes the uric acid in joints, and this acid is a major cause of inflammation. A lot of people use lemon juice as a far better alternative to coffee.

Stronger Immune System

A cup of warm lemon water helps to make your breath fresher, but it also boosts your immune system. It’s a fact that lemon juice contains a generous amount of vitamin C, which is responsible for strengthening your body’s immune system.

If you want to avoid coming down with the flu and common cold, then you need to make sure your immune system is strong. Iron is another important mineral that your body requires, and lemon juice makes it easier for your body to absorb iron.

Increased Hydration

At some point in your life, you’ve probably had someone try to explain the importance of adequate hydration. While you should strive to stay properly hydrated at all times, it’s even more important to remain hydrated during summer.

Plain water is the best fluid you can drink for proper hydration, but a lot of people find that it’s quite boring, so they don’t drink enough. Lemon juice makes plain water far more interesting, so you’re more likely to drink a lot of it, which means you’re far more likely to stay hydrated.

Makes Your Skin Look Better

Another benefit of drinking lemon water every day is healthier skin. Studies show that lemon juice is known to contain a wide range of antioxidants. These compounds are capable of decreasing blemishes and wrinkles.

A lot of natural cures say to apply lemon juice to age spots and scars because it helps to reduce the appearance of these issues. By detoxifying your blood, lemon juice is able to make your skin look much better while reducing the appearance of age spots and scars.

There is also research that shows vitamin C is capable of decreasing blemishes and wrinkles, and lemon juice contains a healthy amount of this vitamin. Lemon water has the ability to purge toxins from your blood, which helps skin stay clear and beautiful.

Cleanse Your Body

According to some of the latest research, lemon water has the ability to flush toxins from your body. It’s capable of preventing the buildup of toxins. It’s understood that toxins damage the cells in your body, so it’s important to reduce toxin buildup as much as possible.

Toxins can also cause damage to your organs and tissues. By stimulating your liver and forcing it to work more efficiently, lemon water helps to cleanse your body. Another way that lemon water cleanses the body is through its diuretic effect.

The diuretic effect ensures your body has a clean urinary tract and prevents toxin buildup. A glass of lemon water can also change the pH levels in your body, which greatly discourages bacteria growth. Lemons are known to help flush bodily waste while cleansing the colon and digestive tract.

These are five major reasons to start drinking lemon water every single day. A simple and quick recipe involves one half of a lemon squeezed into a full cup of warm water. For a larger batch, all you have to do is multiply this quick recipe.

Tips For Self Employed Entrepreneurs Who Want To Be Healthy

15 branded blog image 5-4Being self-employed makes it 100 times easier to stick to a workout.

Now you have much more control over your time and you will be much more able to choose when you want to work and when you want to relax, or exercise.

The problem is, if you aim to finish early at the end of the day and workout then, you will almost always find that it never actually happens. The problem is, you’ll still get tired and once you get into the ‘flow’ you’ll find it’s almost impossible to break out of it and to return later on while being just as productive.

Working out first on the other hand, means you’ll have more energy and a better mood as you work. It’s just a matter of being disciplined enough to convince yourself to do so.

Here are some tips for self employed entrepreneurs that can help.

Set Everything Up the Night Before

One way to help yourself workout before you start work is to set up your gym kit etc. the night before. The aim here is to create the minimum barrier between you and the gym so that there’s no effort involved other than the workout itself. Setting things up the night before means you can just grab your bag and go and that helps a lot.

Make Your Workout Fun

If you’re going to convince yourself to workout first thing in the morning then it can help a great deal to do a workout that you actually find fun. Working out can be fun – and especially if you do something like rock climbing or sparring with a heavy bag.

Find a workout that you enjoy and don’t worry too much about your strict goals – they’ll come with time as long as you put in the effort.

Oh and your workouts don’t have to be super long either. Ten minutes is better than nothing if that’s all you have!

Join a Nearby Gym

Which gym do you join?

The nearest one. It’s as simple as that. This way you’ll save a ton of time and feel much more inclined to workout. And if you don’t have a nearby gym, then you should workout from home.

Stress

If you’re struggling to workout at all, then you should bear in mind that the problem is most likely linked with stress or your energy levels. It may just mean you’re taking on too much work, in which case: try to tune it down a bit!

How to Eat Clean and Never Succumb to Chronic Stress

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It may seem surprising, but eating the wrong foods can contribute to stress. Read on to find out what you should be eating to combat stress.

The foods that you eat actually have a huge impact on how stressed out you are. The more junk you eat, the harder your body has to work in order to process that food and the less energy it can glean from it, which stresses your system out. When you eat clean, however, the food that you eat efficiently and effectively fuels your body and makes you much more capable of fighting stress. Here’s how to eat clean and fight that chronic stress:

Cut Down on Processed Foods

What are processed foods? These can be admittedly difficult to identify. In short, a processed food is anything that has had artificial flavors added to it. These foods have been refined, preservatives have been added, or they have been manufactured in a lab. Even applesauce made with organic apples and no added sugars is considered processed because the apples have been altered from their original state. Not all processing is bad—but most processing is. Avoiding anything that’s been produced in a lab is one of the best ways to eat clean and reduce stress on your system.

Add in Fresh Fruit and Veggies

Even if you do eat some fruits and vegetables throughout the day, you’re probably not eating enough. Look for organic fruit and veggies and make sure they make up the majority of every meal and snack. Why is eating organic so important? If you can find certified organic (the term “organic” is not well regulated—any brand can smack it on their fruit or vegetables, only certified organic foods are guaranteed to be organic) fruit and vegetables, this means that they were raised without hormones or genetic modification.

Choose Farm Fresh Diary, Eggs, and Meat

You don’t have to cut out milk, eggs, chicken, pork, or steak, but you do have to look for products that are ethically raised. This means that they are fed foods that they would naturally find in the wild and that they are never given hormones or chemicals to make them grow faster or fatter. Usually anything with the label “farm fresh” or “certified organic” will meet these criteria.

Following these simple rules and cutting out junk and processed foods can seriously reduce the strain that your food puts on the body, which combats stress and makes you healthier.

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All content on this ​website was created and/or compiled by ​Natural Stress Relief Women. Unauthorized use and/or duplication of this material (including text and images) without express and written permission from this ​site’s author/owner is strictly prohibited.

How to Get Your Day Off to a Good Start In 20 Minutes Flat

Read on to discover how to get your day off to a good start by following these tips.

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If you’re like most women ( especially if you have kids), there is a good chance you spend your morning in a manic rush to get out the door!

The lack of time at the beginning of the day and throughout the rest of the day can make you feel stressed and overwhelmed from dawn until dusk.

Do you arrive at work feeling ready to take on the day? Probably not?

Getting your day off to a good start is the best way to ensure you have a good day….all day.

The million dollar question is:

How to get your day off to a good start?

 Whether you realize it or not, you have a morning routine. We all do.  But if your first hours of the day are spent in a manic rush to get the kids (or yourself) awake, dressed,  fed, and through the door, your morning routine may not be as effective as it could be.

Improve  your morning routine and have a better day:

  1. Rise and shine early. I don’t know about you, but for me waking up early gives me a sense of control and helps me avoids the feelings of stress and anxiety that I am late and short on time.  This is the stress-free way to start your day each morning. Of course, to wake up early feeling refreshed, you need to go to bed early and get a good night’s sleep as well. Waking upon an extra thirty minutes early in the morning will make your pre-work time leisurely and pleasant.  If the thought of waking of 30 minutes earlier each day is overwhelming for you, start with small baby steps.  Try to wake up 5 minutes earlier each day for the next 6 days. 
  2. Take a few minutes to meditate. If you’re like me, you usually hit the snooze button when your nature sounds alarm clock goes off. Here’s a great way to use the typical 9-minute snooze.  Instead of rolling over and going back to sleep for 9 more minutes, use that 9 minute snooze time for a short meditation session. Just breathe and pay attention to your breath. As your mind wanders, simply bring it back to your breath. You’ll be surprised by how calming this can be. 
  3. Drink a large glass of water ( preferably warm and with lemon). Everyone ( and that includes YOU) is dehydrated after 7+ hours of sleeping. I start my day with a large glass of warm water with lemon before doing anything else. Sometimes I have a warm cup of tea with lemon. As a matter of fact, when you start  feeling sluggish throughout the day, a glass of water or a cup of tea will usually help. Keep a bottle of water and some herbal tea bags at your desk. 
  4. Squeeze in 5 minutes of exercise.  I know, I know!  Five minutes does not seem like much to burst out in a sweat, but it’s more than enough to gets your heart pumping. Walk up and down the stairs a few times or march in place. If you have a treadmill, use it. You’re just trying to move and warm your body. For an extra boost, do five minutes of jumping jacks or jump rope.  I promise you that five minutes will be enough to of that get your heart pumping. 
  5. Read or recite a positive affirmation. While you are taking a shower, use that time to recite affirmations to yourself.  If you do not know any by heart, stick up a few on your bathroom mirror the night before and read them out loud while you comb your hair or put on your make up. The particular affirmations you use are entirely up to you, but it’s best to choose affirmations that would enhance your mood or support your goals. Here are a few recommendations:
  • I’m having a great day.
  • I enjoy my job and my life.
  • I am ready to tackle work with enthusiasm and a smile.
  • I weigh 135 lbs.
  1. Take time to eat a healthy breakfast.  There is a saying that “breakfast is the most important meal of the day”. It’s true. A good breakfast will keep your energy up and fuel your day. A healthy morning meal often leads to a healthy lunch. So do not skip breakfast. Try different types of breakfast foods and determine which works the best for you. For me, I prefer a fast healthy breakfast smoothie that I can prepare in under 3 minutes and take with me as I head out the door.
  2. During the commute briefly review the tasks you need to complete for the day. Check your to-do list before heading out the door. On the drive to work, mentally review those tasks and consider the most effective strategy to get those responsibilities accomplished. 
  3. Listen to something uplifting. The last 10 minutes of your commute, listen to something that inspires and energizes. I keep some music CD’s in my car. The “morning music” is energizing and uplifting so that I can dance and sing on my way to the office.  The “afternoon music” is soothing and calming, the perfect antidote for stress, so that I can relax and unwind on the drive back home from work. We all have a song that makes us feel like we can take on the world. Maybe it’s the Rocky theme or a song by your favorite band. Pull into the parking lot feeling great and ready to tackle the day.

The good part about the 8 step morning routine above is that it doesn’t add any time at all to your day. Instead, you are basically reshuffling dead time that’s usually wasted. 

If you’re still reading this post, by now you’ve discovered some grat ideas on how to get you say off to a good start in just 20 minutes.  Imagine that!  In just 20 minutes, you can enhance your morning and the rest of your day.

These 8 steps are just meant to get you started.  Think of other ways to build upon your current morning routine. Getting your day off to a good start is the best way to enjoy a great day….EVERYDAY!

Please Share Your Thoughts 

In the comments below, share with us:

1. What do you do to jump start your day?
2. If you are not already doing what I recommend above to jump start your day, which one (or more) do you think you’ll try?

 

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All content on this ​website was created and/or compiled by ​Natural Stress Relief Women. Unauthorized use and/or duplication of this material (including text and images) without express and written permission from this ​site’s author/owner is strictly prohibited.

These Five Healthy Snacks Can Help You Lose Weight In A Week

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Healthy snacks added to your diet throughout the day can be the key to help you lose weight in a week.

When you’re trying to lose weight, you may think that you’ll never be able to have another snack. The truth is, however, there are many healthy snacks you can eat to lose weight in a week and feel great.

For any weight loss plan to be successful, you can’t feel like you’re being deprived. This means you can eat healthy snacks that make your diet work better for you rather than hindering it.

In your switchover to healthy snacks, it’s best to start by having a clean slate. Set aside a day to clean out your refrigerator and pantry to remove all non-healthy foods. This will accomplish two things:

  • You’ll remove anything that may be a temptation for you when you’re having a weak moment.
  • You’ll be able to make better choices, not only for yourself, but for the rest of your family as well.

What types of snacks can you eat that won’t derail your diet? You might be surprised at the variety of choices available:

  1. Fresh fruits and vegetables. Your healthiest snacks are going to be those that are as close to nature as possible. This means keeping fresh fruits and vegetables on hand.
  • Why not take advantage of buying those fruits that will provide you with the sweetness and the crunch you crave?
  • Buy fruits that are in season so you won’t pay a premium price for them.
  • Apples, grapes, oranges, and other fruits are important for a healthy diet whether you’re trying to lose weight or not. Avocadoes are another great choice.
  1. Dried fruit can be a great snacking option for those trying to lose weight. Raisins, Craisins (dried cranberries), and other dried fruits will give you the feeling of eating something forbidden and yet they can be enjoyed in moderation.

As with any food, if you eat too much of it you can ruin any dieting attempt.

  1. Potato chip alternatives. If one of your weaknesses is potato chips, there’s a healthy alternative that’s easy, convenient, and will give you a satisfying crunch.

When you get home from the grocery store, wash and cut up these vegetables into handy snack sizes so they’ll be easy to grab when you’re seeking a quick snack:

  • Baby carrots or carrot sticks
  • Celery sticks
  • Broccoli
  • Cauliflower
  • Cucumber
  • Cherry or grape tomatoes

Sometimes crunchy vegetables won’t meet your needs when you’re craving chips! You may want the salt and the crusty crunch that celery sticks just won’t satisfy.

  • Whole wheat pretzels might do the trick.
  • Dip your pretzel in peanut butter for additional taste and to bolster your metabolism.
  1. Nuts and seeds are additional healthy snacks you can eat when you’re trying to lose weight. They’re full of nutrients your body needs, and can be great choices.

Be careful when eating nuts and seeds, however, as they’re high in fat content and eating too many could blow your diet for the day.

  1. Popcorn can be a great snack for someone trying to lose weight. The trick is to eat light popcorn or air popped popcorn rather than adding butter or other toppings to it.

Choosing healthy snacks rather than those laden with fat and calories will make losing weight much easier. When you feel like you need a snack, don’t deprive yourself. Choose wisely and you’ll feel great and still lose weight!

Please Share Your Thoughts

In the comments below, share with us:
1. What is your favorite healthy snack?

2. What is the one “unhealthy” snack you have a hard time giving up?

5 Simple Ways to Lose Weight and Get Healthy

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Many people think that they can only lose weight by joining a gym. This is not true. Turns out, there are many ways to lose weight and get healthy.  There are a variety of ctivities you can do in or around your home to get into shape.

Do you groan when you think of trying to lose weight and exercise? Most of us do! Unfortunately, for so many women, the very idea of losing weight breeds negative thoughts and feelings. You may even feel as if it’s an impossible challenge.

After all, who wants to think of climbing on those machines in the gym for 30 minutes to take off the pounds? Or even worse, doing sit-ups at home. Yuck!

If losing weight has become a drag, you need to rethink your strategy.

You’ll be glad to discover that you don’t need to go to the gym to lose weight and get the body you want!

Here are five simple activities that will help you get healthy while having a blast:

  1. Play group sports. One great idea for losing weight the fun way is to play group sports. Next time, instead of dragging yourself to the gym and those dreaded machines, check out the recreation center in your area.

Start playing soccer, softball, volleyball, or basketball. With these activities, you’ll be burning off the calories while enjoying yourself at the same time!

  1. Go for a walk with your friends. Another great way to get active and improve your health is to start walking with friends. Meet during the week to take a brisk walk together, either in the morning before your day begins, during lunch, or in the evening after work.

Schedule your walk into your day as social time. While you’re walking, take time to catch up and chat with each other. This way it feels more like a social experience instead of exercise.

  1. Dancing is another great way to burn off mega calories while you have a great time. You’ll get your heart pumping, and you’ll enjoy an awesome total workout!
  • Take a dance class.
  • Go out to a nightclub where you can dance the night away.
  • Get some dance videos so you can dance at home.
  1. Beautify your yard or cultivate a garden. Gardening and yard work are both activities that burn calories so you can lose some weight. Planting flowers or vegetables, pulling weeds, raking, hauling dirt, and doing other gardening chores can really help you get in shape.
  • When you’re squatting, bending, and yanking out those weeds, you’ll be working muscles you didn’t even know you had!
  1. Play with your family. Even something as simple as playtime outdoors with the family can help you lose some pounds and stay healthy. Whether it’s running, Frisbee, or playing tag together, just having fun with the family can give you some much needed activity.
  • Visit a park and go hiking on the trails.
  • Climb a tree in your backyard.
  • Go swimming or skiing.

The possibilities are endless! You’ll have fun spending quality time with your family, and teaching your children a healthy lifestyle as well.

Although these activities are fun, regular activity and eating a healthy diet go hand in hand when you want to lose weight. You can’t count one weekend of gardening as your exercise for the week. Vary your activities for more fun, and do something to get moving every day.

Consistency is the key to reaching your weight loss goal.

As you can see, exercising and getting in shape don’t have to be boring or unpleasant. There are plenty of easy activities you can do to lose weight, improve your health, and have fun!

Please Share Your Thoughts 

In the comments below, share with us:

1. What is your favorite activity for staying healthy?

2. How would you incorporate one of the five stress-busting acitiives mentioned above in your life?

 

Why NOW Is The Time to Put Your Health First

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Simple ways to put your health first, every day.

Your well being should be a priority in your life, yet so many of us place our health on the back burner, leaving it unattended until it boils over on us.

Health seems to be something that’s largely taken for granted. We feel invincible until it fails us. This is clearly the wrong attitude. If you take preventative action, you’ll not only feel better, but your body will thank you by adding years onto your life!

Improve your Health for the Right Reasons

Nowadays many Americans are overweight. As a result, more women than ever are trying to slim down. The problem is a lot of us aren’t trying to lose weight for the right reasons. If you need to lose weight, be sure to do it for yourself, not for anybody else.

Losing weight goes far beyond the superficial. Don’t lose weight only in order to look good, but for your overall health and wellness.

When you try to improve yourself for other people, you can lose sight of your motivation if your relationship changes. The motivation needs to be within you, not someone else. The deeper your commitment to your health, the more difficult it is to cheat on a diet or forego exercise.

It’s also important to realize that you must love yourself first before anyone else will. People are drawn to others who have self-confidence and self-respect. When you care about your well being, not only will you take better care of yourself, but others will be more likely to do the same.

Here are some ways you can put yourself first and take better care of your health this year:

  1. See your doctor. If you haven’t been to see a doctor in a while or are in need of an annual checkup, start by making an appointment to get your health evaluated. This will give you a good foundation for what improvements you need to make.
  1. Find an exercise routine you can incorporate regularly into your lifestyle. It can be as easy as going for a walk. Just put on your shoes and get outdoors. The fresh air and the walk will do wonders for your health.
  1. Make changes in your diet. Try reducing red meat, refined sugars and alcohol for starters. Increase your fresh fruit and vegetable intake. Be sure to start off each day with a healthy breakfast and don’t skip meals. Drink plenty of water throughout the day as well.

When you eat poorly, you’re doing a huge disservice to your body. You are what you eat, after all. If you eat unhealthy foods, you’ll likely end up unhealthy with chronic health issues like high cholesterol, high blood pressure, or diabetes, just to name a few.

The healthier foods you eat, the better you’ll feel and the stronger you’ll become. Whether you believe it or not, it’s the truth!

  1. Find time to relax. It’s imperative to take care of your mental health, also, by incorporating relaxation techniques into your lifestyle. Regular relaxation helps reduce stress and anxiety and recharges you so you can bring more energy and passion to all areas of your life.
  • Consider taking up gardening or camping.
  • Find time to pursue hobbies you enjoy to help bring you contentment and happiness.

If you take good care of yourself, you’ll be able to enjoy your life to the fullest. Use these tips every day to improve your health and put yourself first. Following a good wellness plan will help keep you fit and boost your energy!

Please Share Your Thoughts

In the comments below, share with us:
1.What steps have you/are you taking to improve your health?

2. Do you agree that NOW is the time to put your health first?

10 Easy Ways To Save Money AND Eat Healthy All Year Long!

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Healthy eating can be done on a budget, if you use these smart strategies.  There are easy ways to save money and eat healthy.

With the economic situation in the world being what it is, it’s important to find ways of eating healthy on a budget. It’s possible to purchase foods that are good for you and your budget; you merely have to plan ahead to get the best food you can for the money you have available.

Having a plan and sticking to it can help you get more food at less cost and allow you to prepare better, more healthy meals.

Here are some tips to help you succeed in eating healthy on a budget:

Grocery Shopping

  1. Set aside time to make your food plan. Find the sales ads for each of the grocery stores in your area and decide on your meals for the coming week ahead of time.
  1. Make a list. After you’ve planned your meals, write down everything you need for each meal. Check your pantry, freezer, and refrigerator to see if you already have some of the items. Make your grocery list and determine to stick with it!
  • Include what you’ll need for drinks, snacks and desserts.
  • Remember your ingredients for preparation, such as butter, flour, sugar, and spices.
  • Replenish cleaning supplies.
  1. Clip coupons for items you know you’ll use. Leave the remainder of the coupons at home so you’re not tempted to “save” money on items you don’t need.
  1. Never go grocery shopping on an empty stomach because you’re more likely to buy items that look good rather than those on your list.

If you can’t go to the store right after a meal, take along a light snack to help you resist temptation while in the store.

  1. Buy items on the perimeter of the store first because these items are the healthiest choices. This will include fruits, vegetables, meats, and dairy items. The center items are processed or convenience foods. Not only are they more expensive, but they aren’t healthy.
  1. Look for fruits and vegetables that are in season as these will often be cheaper than non-seasonal choices. While you’re looking at the fruits and vegetables, see if there are any sales on these healthy, nutrient rich foods.

Choose large bags rather than individual pieces of fruit. The larger bags are often cheaper by the pound.

  1. Buy store or generic brands. There usually isn’t much difference in the way the foods taste but you can definitely see a difference in the price.

Other Ways to Eat Healthy on a Budget

  1. Make your own snacks for your family’s time away from home rather than allowing them to purchase food from vending machines. Fresh fruit and vegetable sticks with dip are much healthier than the bags of chips or crackers that come from the machines.
  1. Eat at home. Whenever possible, make your food from scratch and eat it at home. Not only will this give you more control over what your family eats, but it can also save you a considerable amount of money.

Eating out also encourages overeating because portion sizes are massive.

  1. Drink healthy. Finally, when eating healthy on a budget, don’t forget to think about what you’re drinking. Expensive, sugar-laden drinks are the bane of your budget and counter-productive to healthy eating.
  • Look for 100% pure juices.
  • Drink low fat milk.
  • Drink more water.
  • Cut out soft drinks.

If you follow these tips, you’ll soon discover the joys of healthy eating and you’ll save money in the process. You may have to spend some extra time preparing food, but the benefits are astounding!

Please Share Your Thoughts 

In the comments below, share with us:

1. What are your tips for saving money on healthy food?
2. What is the go-to healthy food staple in your kitchen?

You Are What You Eat–Here Is How To Make it Matter!

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Healthy eating and proper nutrition can get you on the fast track to stress free living. You are what you eat!

I am sure that many of you are enjoying your newly found stress relief in aromatherapy.
Please continue incorporating it into daily life and reap it’s aromatic and soothing benefits.

Today for Wellness Wednesday, I want to delve a little deeper into the effects of how what we put in our body, truly affects what we get in return; physically and emotionally.

We hear it all the time, “you are what you eat”. Have you ever taken the time to understand just what that means? It is simple; certain foods can affect us negatively or positively. It can be good or bad for our health and temperament.

Do you know what foods are truly bad for you, how it can lead to disease and affect your daily life negatively? What about good foods? What foods promote good long term health as well as our everyday overall mood and well-being?

We all have a basic idea of what might be good, what may be bad, but do we really know enough to make daily, healthy conscious decisions about our nutrition.

A lot of food that we indulge in daily that we term as safe food can have negative effects on us in the certain amounts. On the other hand missing meals has another affect that you will be surprised to learn about.

What about the good foods that can improve health, reduce stress levels and positively impact our overall health? You will be amazed at how much you do not know.

My entire purpose, my books, products, coaching program is about teaching you ways to improve your life and reduce stress. Proper nutrition is a big part of attaining that goal.

 Click here to find out more about my book on Nutrition for Stress Relief. Learn how to energize your mind, body and soul through eating foods that boost your health and bust the stress while restoring balance to your life.

I know that it is easier said than done, so do not set yourself up to fail. Educate yourself with the information contained in my book and learn how to create an environment that promotes healthy eating at home and in your lunch box. Stock up on the foods and drinks that make it easy to create good, quick and nutritious meals and help you stay on the plan. I have also included some other products that can help you as you pursue good nutrition that only promotes good health and results in stress relief.  

By clicking on the highlighted words below you will be taken to links on some of the products or tools that has helped me keep my nutrition in check and allowed me to save time and money and a whole lot of stress.

I suggest you soothe your senses and unwind with a cup of herbal tea. You can also fight stress  juicing your fruits and vegetables. What about a healthy breakfast on the go by blending a smoothie.

Oh and while you are sipping on that tea, don’t forget to take your vitamins, created just for women like you and me.

Until next time: make what you eat, what you want to be!

Please Share Your Thoughts 

In the comments below, share with us:

1. Do you notice that you feel better when you eat healthy foods?

2. What’s the ONE “unhealthy” food you have trouble giving up?