Janet Luongo
Create a Life
you Love
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Hi, I'm doing what most Americans are doing in this economic downturn - looking for ways to cut expenses. There's a silver lining in the cloud of this recession - the trend to return to basics: nature and family. In order to flourish, to live our potential to the fullest, we need to nourish ourselves. People are eating at home more, together as a family. More people are growing their own food.
This past weekend, my husband, Jim, and I had fun harvesting basil from pots on our deck and made delicious pesto sauce, which we froze to keep us warm and happy during the fall and winter months.
Yet some people say they can't eat healthy - it costs too much. Not true!
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11 WAYS TO STRETCH YOUR FOOD DOLLAR
While eating better than ever!
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 Green is the color of money and health - improve both by choosing nutritious and tasty foods. For a total sense of well-being we need to balance our budget too.
1. Go to Farmers' Markets. Eating organically, locally and seasonally is always the best for your budget and body. Most are open through November. Consider freezing some of the produce for winter. Find the Farmers Market in Your Area.
2. Buy in bulk - Stock up and store the fresh produce for winter. We go to Costco, listed as one of 10 top supermarkets across the country, and among a few with the lowest prices, by Consumer Reports' SHOPSMART;) September '09 issue. Whole Foods, though costlier, has a wide variety of items not easily found and you can buy items in bulk such as grains and nuts. (See upcoming issues for specific grocery lists).
3. Grow some of your own food. Herbs are simple, yet add such taste and nutrition to a meal. We grow parsley, basil and cilantro (my favorite spice!)
4. Shop for good foods that give the highest nutritional bang for your buck: Whole grains such as brown rice and oatmeal; green vegetables; vegetables like potatoes yams, and sweet potatoes; fresh or frozen fruit; peanuts in the shell, raw beans to soak will last a week; eggs are a whole food that pack a punch.
5. Cook your own meals. (See future issues for how to save time as well as money, yet retaining the soulful enjoyment of cooking food displayed in the recent movie, Julie and Julia.)
6. Eat out less. It's expensive and you can't control the ingredients.
7. Pack your snacks, lunches, and food for travel. (See next issue for details)
8. Consume less meat. Substitute beans and legumes which are great sources of protein.
9. Eat whole grains, like oats, brown rice, barley - rather than processed grains, which have had their nutrients removed. Because the body does not get the nutrition it needs from white flour, white bread, and white rice, even if though they may be "enriched," the body is still hungry and craves more. You may wind up spending more in the long-run buying larger quantities of unsatisfying and addictive foods, and get caught in a downward spiral to poor health.
10. Eat better and fewer desserts. Substitute fruit and treats like dark chocolate, which has some health benefits, along with being delicious.
11. Most important - avoid processed food. Don't harm your health and waste money on fake food with chemicals that have no value, which include soda, junk food snacks and cheap meals in fast food joints.
Finally, review your total budget. If you still feel a pinch, find waste somewhere else you can cut. Expensive new shoes? - try a consignment shop. Movie tickets? - try Block Buster, Netflix or the S&S Red Box which sells DVDs for a dollar. We use the public library. A daily coffee out? - ask yourself,
"What could be more important than my physical and financial health?"
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SOURCES...
Supermarket Savings in September 2009 Consumer Reports SHOPSMART
Integrative Nutrition by Joshua Rosenthal
What to Eat by Marion Nestle
QUICK LINKS...
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An Ounce of "nutrition" is worth a pound of cure!
I was glad to hear President Obama mention PREVENTION in his address this week to the Joint Session of Congress on health care reform.
Think about it. Europeans compared to Americans spend on average twice as much on food, and half as much on health care. There's a real connection between the food we eat and the cost of our health care. Is it really wise for Americans to eat on the cheap and pay more for doctors and medicines?
Make your voice heard on health care reform. Make sure people have access to nutrition education and health counselors to prevent disease and maintain health, as Oprah's doctor, Dr. Mehmet Oz, requested of Congress. Diabetes, cancer and heart disease are largely preventable by lifestyle changes!
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| Quick Links on Health Care Reform...
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Find out why the leading organization of seniors - American Association of Retired People - favors medical care reform
BE CLEAR ON THE FACTS
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 What clients are saying...
I wanted to let you know how grateful I am to have had the opportunity to work with you as my health counselor. I chose you because I found you to be a very dynamic woman who showed continued success with your health as well as with your career. You gently guided me through the last six months and supported me through some difficult decisions as well as helped me reach my projected milestones. I thank you again for your unconditional support.
Judy Mullen, The Healthy Baker
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BREAKTHROUGH!
As a holistic health and life coach, I take no issue off the table. In my system, together we may address any issue - including nutrition and physical health, financial health, relationships, career, spirituality - whatever is important to you.
It takes time to integrate recommendations with your own lifestyle and goals. If information alone could change us, we'd have no nutritional deficiencies or obesity in our country.
Most people find that meeting regularly with a coach inspires them, and keeps them on their chosen track. Step by step you easily make progress in the direction you desire.
New sessions are forming now for November, when we begin to be overwhelmed with ever-present "treats." We will learn how to fill ourselves up with healthy foods and to protect ourselves from temptations to over-indulge during the upcoming holidays. You will find strategies to avoid sabotaging your health, and enjoy the best season ever.
Sessions can be individual or group, in person or on the telephone.
Call or email me for a free and confidential health history to discuss your main concerns about your health, lifestyle as a whole, and how you can breakthrough to the ideal life you imagine.
Please contact me for an appointment:
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Janet Luongo, M.S.Ed, certified holistic health counselor,
Speaker, author and producer of Nourish & Flourish TV
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For my personal response, information, comments or answers to your concerns
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