Food For Thought: Shop Healthy & Save

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Are you trying to save money by cutting back at the supermarket? Are you passing on the organic produce, grass fed beef, wild fish or free range eggs?  I want to help you keep these items in your cart by learning to shop differently and making cuts in other areas. You owe it to your health!

  1. Cook for an Army
    If there are two people in your household cook for four or even six. Double every recipe. When you have extra prepared meals in the refrigerator or freezer, you are less likely to stop for take out on the way home from a late night at the office. Those take out meals can cost $10 ormore each time. That can add up. People think cooking is a chore. Well if you cook one large meal, that can feed you and your spouse three times, how much work is that?
  1. Shop your local Farmer’s Market
    Many farmers can’t afford the cost of organic certification, but they will advertise that they use no pesticides. If this is the case, you are purchasing local produce that is pesticide free. In these economic times, wouldn’t you rather give your money to your local farmer than to grocery chain?  Extra tip: shop the Farmer’s Market near the end of the day. Sure they may not have as much to choose from, but they also don’t want to pack it all up so they often offer their produce at reduced prices.  This website will help you locate a market near you.
  1. Buy Whole Heads of Lettuce
    Why spend 2-3 times more for bagged lettuce leaves that you end up rinsing anyway. Come on, you know it. We have been programmed to at least “rinse to refresh.”  Bagged lettuce is not as convenient as you may think. Let the salad spinner be your new best friend.  Trust me; it tastes a SO much better too. This goes for other “convenience” foods. Pass on the baby carrots and buy whole carrots and cut them up yourself. You get the picture.

  1. Stop with plastic water bottles.
    Purchase a stainless steel water bottle and fill up your water at home or at the office. Bed Bath and Beyond has them very inexpensively and you can find them everywhere these days. Please make sure you purchase stainless steel and NOT aluminum. I have probably 6 stainless steel water bottles. I keep one at the office, send one with my husband to his office, and I always have one in the car. And hey, if you leave it in the car on a hot day, at least it won’t leach chemicals like the plastic ones do.  I was recently at an expo and when we broke for lunch I went to the food booth and got a salad and bottle of water. They wanted to charge me $4 for a bottle of water! I told them to keep it. I don’t forget my stainless water bottle anymore.
  1. Stock up.
    When your local grocer has a “Manager’s Special,” on clean meats like grass fed beef, wild fish, or free range chicken, that means they need to move it. Buy as much as you can fit into your freezer. The meat is not bad, it just needs to be cooked or frozen that same day. I have even seen these specials at Whole Foods. If you don’t understand why you should only be eating clean meat, please watch Food Inc., the movie. You can get it on Netflix now.

For more tips and valuable information on health and nutrition, visit:

By Karen Roth, MS, NC, Holistic Nutritionist

About Karen Roth

Hi. My name is Karen Roth, and I’m a Holistic Nutritionist. Okay, I know what you’re thinking… quick, hide the food; the snack police is here! No need to panic. I describe myself as a “practical” nutritionist, one who doesn’t go to extremes one way or the other and understands that life is challenging enough without having to torture yourself by cutting out many of the things you enjoy. Most of us have limited time to shop for food and to cook healthier meals. And a one-size-fits-all approach does not work when it comes to what and how we all eat. Trust me, I get it.

In my early years out of college when I was bartending, my eating and drinking habits were anything but healthy. But, then you grow up and start thinking about the bigger picture and listening more to what your body is telling you. My pre-nutritionist days were on the corporate treadmill where stress and snacking at the desk was part of my daily routine. Never enough hours in the day and proper eating was always at the bottom of my list.

It wasn’t until I broke my jaw in a freak accident that my food life really changed. When you’re wired shut for two months and denied the food you need for your very existence, you begin to look at the world a little differently. When I healed myself, primarily by creating my own foods I could sip through a straw, I decided to pursue something that was always of interest to me… nutrition. Pulling the plug on the corporate treadmill, I went back to school for three years to get my Masters Degree in Holistic Nutrition. I then opened a practice in Valencia, California, and I’m pleased to say that over the years I have helped so many people improve the quality of their lives by helping them make simple changes in their diets and lifestyle.

Eating healthy doesn’t have to be time-consuming or tasteless, and it is my intention to bring you practical tips each week on how to fit in nutrition one bite at a time. In addition to being practical, I’m also positive so you don’t have to worry that I am going to be Debby Downer and tell you that everything you put in your mouth is going to kill you. Instead, I will offer you easy to implement, simple strategies to help you improve your health. I’ll be introducing new foods (that taste good – because I don’t eat anything that tastes like sawdust or is unappetizing) and new habits that are realistic. I hope you’ll join me as a regular reader and together we’ll build the healthier you with FOOD FOR THOUGHT.

(Karen Roth, MS, NC is a graduate of Hawthorn University’s Master of Science in Holistic Nutrition training program. She helps her clients to take control of their health with foods choices that best support their specific health condition and specific metabolic type and believes that every ill health condition can benefit and possibly improve from a solid foundation of healthy foods choices. Visit her website at