We all know the health benefits of whole foods, but with the ever-increasing cost of fresh food, how can we make it happen? Here are a few realistic tips that you can try. You may not be able to make every one of the changes, but for each positive change you are taking steps towards better health!

10 Ways to Build a Whole Food Kitchen on a Budget

Buy local. Ideally, you never need to set foot in a grocery store.  Change your shopping habits and buy from local farmers, either directly from their farm or from a farmer’s market.  You will get fresh produce right from the source, and you can also directly ask about the farmer’s practices.

Grow as much as you can in the space you have.  Plant a sunny windowsill with salad veggies and herbs, grow a container garden on a balcony, or turn your yard into a mini-farm. 

Buy produce that is in-season. Purchasing food that is in season is not only cheaper, but it is nutritionally beneficial too.  Buying strawberries in January and asparagus in October requires the produce to be prematurely picked, and the produce begins to decompose and lose nutrients the second it is separated from the plant.  Avoid the high cost of transporting your “fresh” Christmas berries and melons and stick to the items that nature is currently providing in your area.

Join a food co-op. This is win-win, because it helps out the farmers and it helps out your family. You can even register ahead of time and then receive a box of fresh produce from your own area.  You will get to try lots of new things at a fraction of the price!

Drink water. Water is cheaper and healthier.  Beverages that you make yourself like coffee and tea are far less expensive than the soda pop and energy drinks that fill most modern refrigerators, not to mention, relatively free of the toxic chemicals that overflow the store-bought drinks.

Don’t buy anything with an ingredients list greater than 5 items. The more items on the ingredients list, the more likely you are to be consuming someone’s chemistry project.  Even things that sound relatively innocuous, like “natural flavorings” can be, at best, unappetizing, and at worst, harmful.

Buy staples in bulk. Organic grains like brown rice, wheat berries, cornmeal, barley and oatmeal can be purchased in bulk quantities.  This reduces the price to lower than or equivalent to the smaller conventional packages that are offered in your local grocery store.

Brown bag your lunches.
Too many people eat out every single day at restaurants that offer “healthy” food.  The thing is, the price of that presumably healthy food can be 4-6 times higher than the healthy food that you bring from home.

Cook from scratch. Cooking from scratch doesn’t have to be as time-consuming as you might expect.  I don’t spend hours each day slaving in the kitchen. Spend a weekend afternoon prepping your food for the week ahead and you can have weekday dinners on the table in less than half an hour.

Eat leftovers.  The act of eating leftovers is almost unheard of, it seems.  But if you put aside small amounts of leftovers in a freezer container, you can make “soup” for a meal that is basically free because it came from items that would have otherwise been discarded.  Use larger amounts of leftovers for lunch boxes or a “buffet-style” meal for the family.

If you’re ready to make a change to a whole foods lifestyle, don’t let your budget hold you back!  Take a long hard look at what you are spending on take-out coffees and lattes, fast food, delivered pizza, microwave meals, and frozen dinners that you shove into the oven. Look at the beverage budget you spend at the grocery store every week, and keep track of how many soda pops you buy from the vending machine at work. You might be pleasantly surprised when your budget goes down, instead of up!

Jamie Silk, RMT 

jamie@catalyst-health.ca

How to be Rugged without Looking Run-down:

A Man’s Guide to Natural Remedies

Flow like a lion, a bit of scruff and a confident stance- the modern man’s standard exhibition of balance between being rugged, yet put together. We’ve all admired one or more of these qualities in a man, whether it is in your own reflection or not. Truth is, women love it from far, but far from love it when you teeter too much to either side of that spectrum. The trick is to take care with a naturally minimal effort- your manscaping isn’t so manly if it involves half of Holt’s skincare selection.

Let’s first recognize the 5 S’s:

Skin, Sleek Hair, Smile, Stance and a Six-pack!

These, my friends, are all features that do not go unnoticed.

Follow these all-natural home remedies to find that perfect balance between sexy and scruffy…

1. Skin

Lemon - For a Clear & Glowing Complexion

The citric acid helps to clear skin by removing dead cells, and its vitamin C content helps reduce dark spots by increasing the cell renewal process.

• Apply freshly squeezed lemon juice to your entire face and neck. Leave it on for 10 minutes and wash it off with lukewarm water.
• Rub cucumber slices on your skin to soften and moisturize it. Do this daily, or every other day.
• For exfoliation, mix two teaspoons each of lemon juice and sugar. Apply the mixture on your face, neck and hands. Scrub in a circular motion, leave on for 10 minutes, then rinse off with lukewarm water. Follow this remedy once a week to achieve glowing skin.

Turmeric - To Reduce Swelling, Scars & Dark Spots

Turmeric is an excellent antiseptic and skin-lightening agent that helps minimize scars and other marks. Plus, turmeric can alleviate allergic reactions and inflammation that make your skin look dull and lifeless.

• Mix one tablespoon of turmeric powder with enough pineapple juice to make a paste. Apply the paste to your face and neck. Leave it on until it dries completely, then wash. Follow this remedy two or three times a week to reduce the appearance of spots on skin.

Honey - For Moisturized & Supple Skin

Your skin must be well moisturized for it to be clear and soft! Honey is a very effective moisturizer and has antibacterial properties that help ward off infection.

• Apply raw honey directly on your skin. Let it dry naturally, then rinse it off with lukewarm water. The water content in honey will deeply moisturize the skin, making it soft and supple. Do this simple remedy once daily or every other day.

2. Sleek Hair

Common causes of hair loss and dullness include nutritional deficiencies, hormonal imbalance, stress, chemical-ridden hair products and genetics.

Rosemary - For Growth, Dandruff & Grey Prevention

The antioxidant properties in rosemary promote hair growth, strengthen the roots, and eliminate dandruff. Also, the sulfur and silica content in rosemary helps reverse hair loss.

• Mix two drops of rosemary essential oil in two tablespoons of base oil such as olive, coconut, jojoba, almond or avocado oil. Apply it on your hair and massage the scalp. Leave it on for at least half an hour and then shampoo your hair as usual.

Castor Oil - For Moisture, Growth, Volume & Anti-Frizz

Castor oil facilitates hair growth because it is rich in omega-9 fatty acids and vitamin E. The thick oil moisturizes your hair, adds volume, prevents frizzing, and also fights scalp infections.

• Mix castor oil with an equal amount of base oil (olive, coconut, avocado etc.) to get a better consistency and enhanced benefits. Rub it on your scalp and massage. Leave it on for 30 to 45 minutes. Finally, rinse it out and shampoo your hair. If it is difficult to remove, use a clarifying shampoo. To make it more effective, mix four drops of rosemary essential oil in an ounce of castor oil and then use it on your hair and scalp.

Eggs - Hair Strengthening & Growth

Hair is made up of keratin protein, and eggs are a great source of protein! Thus, they are highly beneficial in helping your hair grow strong.

• Whisk two egg yolks and mix in two tablespoons of olive oil. Apply the mixture on your scalp and leave it on for 15 to 20 minutes. Rinse it out with cold water and then shampoo your hair as usual.
  

3. Smile

The colourful things we consume, such as berries, coffee and red wine easily stain teeth. Here is how to get those pearly whites shining bright:

Steps

1.    Measure 4 tablespoons of dried, organic turmeric root powder into a bowl.

2.    Add 2 teaspoons of baking soda.

3.    Add 2½ to 3 tablespoons of organic, virgin coconut oil.

4.    Mix it thoroughly with a spoon or fork.

5.    Brush your teeth with it!

4. Stance

Yoga - For Posture

Certain yoga exercises facilitate the release of growth-inducing hormones in the body. Yoga also helps relieve the stress that causes tension in the back muscles, which in turn paves the way for maximum growth. The best yoga series for increasing height is the ‘Surya Namaskar’, in which there are 12 different postures performed in a particular chronological order. To learn the correct postures of ‘Surya Namaskar’, watch http://bit.ly/1x1sBWM
Ashwagandha - For Height

Also known as Indian ginseng, ashwagandha is known to help increase height. The root contains various minerals that broaden the bone skeleton as well as its density, which in turn increases your height. You can easily find ashwagandha in an herbal store.

1. Mix two tablespoons of ashwagandha powder in a glass of warm milk.
2. Drink it every night before going to bed at least for 45 days to increase your height. Note: For this remedy to work, you must avoid fast food completely.
   
   

5. Six Pack

Almonds

·      Almonds contain a good amount of healthy fats — polyunsaturated and monounsaturated fats. Both fats help prevent you from overeating and heart disease. High in magnesium, almonds are key for building muscle, which will help you burn more fat.

Watermelon

·      Watermelon contains 91% water, acting like a natural diuretic. It will help you feel full longer, reduce water weight, as well as lower the risks associated with clogged arteries and heart disease. This fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium.

Beans

·      Beans help reduce body fat, develop muscles and improve the digestion process. An excellent source of protein and soluble fiber. This fiber especially targets belly fat, helping to break it down so the fat can be eliminated from the body.

The best part about these remedies? You can put the ingredients back in your kitchen, rather than admitting that some good-looking girl at the counter talked you into “investing” in a full-line of skin care ;)

Yours Truly, 

Gracee Shorter

Client Relations Manager

Catalyst Health

www.catalyst-health.ca