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Tired of not seeing the results you want? Feeling frustrated with the volume of information out there, and not sure what to believe. Start by comparing apples to apples – I can help. 


What is Health Coaching?

Health Coaching is informal, confidential sessions with a health coach designed to help individuals improve their overall health and wellness. Sessions are self-directed by the client and focus on overall lifestyle change. The Health Coach assists the client in discovering the connection between food choices and lifestyle choices that affect their health on a daily basis. Coaching is based upon evidence-based science of behavior change and positive psychology. The Health Coach will help the client discover how their career, relationships, stress, sleep and physical activity either positively or negatively affect their overall health and wellness. The coaching process assesses where the client is, defines and develops a clear picture of where they want to go, and creates a plan to get there.



Eating healthy is something we all strive to do, but it’s hard! You have to have discipline sure, but you shouldn’t have to have a small fortune. Buying organic, unprocessed, all natural foods can often be as much as three times the cost of the unhealthy options. So…

How to remove that pinch in your waistline without adding one to your wallet?

Well you are in luck! We have 38 of the healthiest inexpensive foods for you below. Simply click the toggle title to expand and get cookin’.

Protein

1. Eggs, $0.19 per egg, about $2 per dozen. Eggs are a quick, delicious, protein fix. Scramble with veggies for a filling
breakfast.

2. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag. Rich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight.

3. Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag. When consumed in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease.

4. Garbanzo beans, $0.30 per ½ cup serving, about $1 per can. High in fiber add them to salads or make your own homemade hummus.

5. Black beans, $0.30 cents per ½ cup serving, about $1 per can. These beans pack a ton of fiber and have a good amount of calcium, fiber, potassium, and folic acid.

6. Pinto beans, $0.30 cents per ½ cup serving, about $1 per can. These beans are full of protein and fiber and are a delicious addition to any homemade burrito —breakfast, lunch, or dinner!

7. Pumpkin Seeds, $0.50 per 1oz serving, about $5 per pound. Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat.

8. Chicken Breasts, $0.75 per 4 oz serving, about $2.99 per pound. Grill ‘em, bake ‘em, or enjoy sliced in a whole-wheat wrap with veggies.

9. Whey Protein, $0.75 cents per scoop, about $40 per 3 lb container Add whey protein to a smoothie, bowl of oatmeal, etc.

Dairy

10. Low-fat Milk, $0.25 cents per cup, about $4 per gallon. One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds.

11. Low-fat Greek Yogurt, about $1.50 per 6 oz. One serving of greek yogurt can contain up to 23 g of protein. Even though it might be more expensive than normal yogurt it is worth it.

12. Low-fat Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container. This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Top with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a low-fat creamy pasta sauce.

Whole Grains

14. Oats, $0.13 per serving, about $1 per pound (in bulk). Oats are high in fiber, low in fat, and may even help lower cholesterol.

15. Wholegrain Pasta, $0.37 cents per ½ cup serving, about $3 per box. Move over white-stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.

16. Brown Rice, $0.18 per ¼ cup serving, about $2 per pound. The whole-grain version is full of fiber and may cut the risk of diabetes

17. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels. Pick a low calorie snack that’s also a good source of fiber. Pop kernels in the kitchen and add salt free spices.

18. Quinoa, $0.60 per ¼ cup serving, about $4 per box. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Fruits

19. Grapes, $0.75 per 1 cup serving, about $1.50 per pound. These sweet little treats are high in antioxidants, which may help reduce cholesterol. They’re a perfect snack when that sweet tooth rolls in; freeze them for a fresh alternative for popsicles!

20. Apples, about $0.50 to $0.75 per apple (depending on variety). Grab this superfood for a serving of vitamin C and cancer-fighting antioxidants. Snack with almond butter or add to a sandwich.

21. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that hangover.

22. Kiwi, about $0.40 per kiwi. Kiwi’s are actually berries and are filled with vitamin C and fiber. Slice it up in that next fruit salad or
enjoy straight up with a spoon.

23. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon. Cantaloupe is cheap and makes a perfect spring or summer treat and loaded with vitamin C!

24. Pears, $0.85 each, about $1.75 per pound (depending on variety). Full of fiber and a great snack or addition to a salad.

25. Oranges, $0.50 each, about $1 per pound (in family-sized pack). Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.

Veggies

26. Canned Pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can. Add pumpkin to your next batch of bran muffins or pancakes for extra fiber and nutrients. Try adding it to your next bowl of oatmeal.

27. Garlic, about $0.30 per bulb. Garlic helps enhance memory and is full of antioxidants to promote heart health and reduce the risk of
cancer and Alzheimer’s

28. Onions, $0.18 each, about $0.59 per pound. Quit crying — onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet, or stack on a sandwich for extra flavor.

29. Sweet Potatoes, $0.50 each, about $1 per pound. Contains high levels of vitamin A , contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.

30. Winter Squash (Acorn, Butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound. Filled with fiber, and potassium. Skip the potatoes and roast a squash for your next comfort food fix.

31. Kale, $0.50 per cup (raw, chopped), about $2 per bunch. Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium.

32. Broccoli, $0.50 per ½ cup serving, $2 per bunch. Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

33. Beets, $0.35 each, about $1 per pound. These purple gems are filled with betalains, which may help prevent cancer and other degenerative
diseases.

34. Spinach, $0.50 per cup (raw), about $2 per bunch. They’re nutrient dense with vitamin A, K, and calcium. Try sautéing them in your next stir frey or add it to your next smoothie.

35. Carrots, $0.50 each, about $2 per pound. Carrots provide a nutritious crunch with their fill of vitamin A. They’re perfect for dipping into
hummus, or taste great roasted with other root veggies and a drizzle of olive oil.

Drinks

36. Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound. Brewing coffee at home can save a lot of money. This morning pick-me-up also contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance.

37. Tea, $0.10 per tea bag, about $5 a box (varies based on type). The varying health benefits of tea are plenty ranging from their antioxidant powers to helping maintain a healthy weight.

38. Water, free. ALWAYS carry your water bottle. Water keeps us hydrated (shocking), flushes out toxins in the body, and helps when trying to lose
weight.

Now take those items, combine them with these tips and go apply them! Cook large quantities. It lasts longer, you cook less often, and you do less dishes–triple bonus! On-pot dishes like soups and casseroles can be made in advance, often have leftovers and are very cost effective.

Buying in bulk is a great way to save as well. Canned goods, grains, and beans are all cheaper in bulk. Perishable foods like meats and breads can alos be purchased in large quantities and then frozen until you are ready to use them. Also consider purchasing produce frozen to not only save money, but if you are slow to use them up. Frozen fruits and vegetables actually retain their nutrients better than freshly purchased ones that end up sitting in your refrigerator for days.

If you were to glance at your most recent grocery receipt, what would be your most expensive items be? The majority of you will say meat. Protein is an important part of everyone’s diet, but start thinking about alternative protein sources. Lentils, eggs, and several bean options are high in proten and a fraction of the cost of meat.

Well, there you have it! Eating healthy doesn’t have to break the bank…now what to do with your savings?