Ebenezer Wellness, Inc. Newsletter
March, 2009  *  Eating Healthy on a Budget  *  3.09.1 

Join me for a professional seminar presented by Curt Hamilton, CCN

Autoimmune Diseases:  A System Gone Awry!
Tuesday, March 10
7:15-8:30 p.m.
In people with an autoimmune disorder, the immune system can't tell the difference between healthy body tissue and antigens. The result is an immune response that destroys normal body tissues.
What causes the immune system to no longer distinguish between healthy body tissues and antigens?  What are some natural alternatives?  How can I maintain a healthy immune response? 
The seminar is complimentary,
but requires an R.S.V.P  Please call if you would like to attend with me.  Elizabeth
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You are the only person alive who has sole custody of your life.  
Your particular life.  
Your entire life.
  Not just your life at a desk, or your life on a bus, or in the car, or at the computer. 
Not just the life of your mind, but the life of your heart. 
Not just your bank account, but your soul.
Craft a soul. 
Craft a spirit.
Learn to love the journey, not just the destination. 
Life is not a dress rehearsal. 
Today is the only guarantee you get.
Anna Quindlen from
A Short Guide to a Happy Life 

Eating healthy and living a lifestyle that is supportive rather than self-destructive does take commitment and that often means time and money.  Depending on the number of changes that need to be made, the adjustment in how you spend your time and money will vary.  I believe that the time investment in yourself and your family is worth it.  However, you have to make that choice yourself.  I actually believe that the financial argument is false and is often used as a scare tactic and a personal excuse that keeps us from even exploring the issue.  After reading some of the thoughts that follow, I would love to get your feedback.
In determining the cost of a healthy lifestyle, I believe you have to look at the big picture.  First, do you believe that a healthy lifestyle is key to preventing and healing modern disease?  If you don't then you will never make the changes.  If you want to understand this issue, set up a time with me to discuss the impact of nutrition on heart disease, cancer, auto-immune disease, infertility, hormonal problems, digestive issues, Alzheimers, and the cost of these diseases in dollars, time and heartache.  The initial discussion is no charge to you because it helps me to refine my message.
If you already believe this and are faced with confusion on all of the information out there, read these newsletters, follow the links, and check out my website for other links.  If you want a shortcut, call me for an appointment and I will walk you through the basics.
Finally, to squelch the financial argument, sit down with a pad of paper or a spreadsheet and list monthly expenditures on the following:
  • Boxed and bagged processed foods (do not include whole foods such as brown rice or whole oats or dried beans in bags)
  • Sodas & Specialty Drinks (not bottled water or tea bags)
  • Specialty Coffee over 1 cup/day (amazingly, this gets its' own category!)
  • Fast food (the "drive through" kind)
  • Sweets (half of this)
  • Morning, Afternoon & Bedtime snacking
  • Alcohol (over 2/day)
  • Antacids, Pain Meds (Tylenol, Advil, etc), Allergy Meds, Sleeping Aids (take half of this number)
  • Time/quality of life/business focus lost to headaches, foggy thinking, aches & pains, PMS, etc.  (you put a value on this)
If you do some planning along the lines of the suggestions below and use this list as an indicator of the extra amount of money you have to spend on healthier foods, then I am confident you will start to see that healthy choices are possible within a budget and that the benefits are not always quantifiable.

To your health goals,
Eating Healthy on a Budget
The old saying, "Where there's a will, there's a way", is very appropriate here.  These suggestions require you to set aside some time to plan each week and to talk with your family to gain their support.  Once you get over the initial learning curve, these suggestions prove to be a time savings.
  1. Develop a weekly meal plan and grocery list that takes into account the week's activities so that food does not go to waste.
  2. Eat together as a family.  Save leftovers for after school snacks or lunch.
  3. Take lunch and snacks with you to work or school rather than buying more expensive and less healthy options.
  4. Prioritize what you buy organic.  Because toxins bioaccumulate as you move up the food chain, it is more important to purchase meats and dairy that are organic than fruits and vegetables.  See which fruits and vegetables are most important to find organic.
  5. Eat organic, unsalted butter.  It is more expensive than the fake fats in the tubs, but the health benefits are worth it.  Add salt if you want, but buying the unsalted version means you are getting fresher, more nutrient dense butter.
  6. Use organic, whole fat milk and cream, but use less.  Liquid dairy is not the most easily assimilated source of calcium.  Invest in good, whole fat cheese instead.
  7. Eat organic meat, but less of it.  If you eat a portion larger than the size and thickness of your palm at any one meal, you are overeating meat.  A smaller portion (2-6 oz) will save a ton of money without compromising on taste.
  8. Grow your own garden for produce (See Victory Garden) or find a co-op or farmers market where you can support the local economy and save money.
  9. Know the cost of your staples and buy in bulk or on sale.  Be careful to buy only what you will use before it goes bad.
  10. Don't assume that high-quality stores have the highest prices.  Many times the prices are lower on store brands that are high quality because of volume discounts.
  11. Factor nutritional value into the price of the product.  Examples:  Wild Caught, cold water salmon is rich in Omega-3's.  Ezekial bread is rich in protein and fiber.  High quality, hard, raw cheeses are rich in calcium.
  12. Invest in Equipment:  Equipment such as a programmable rice cooker or a high quality crock pot can make the difference in having healthy food on the table at 6:00pm. 

Get creative!  Make your kitchen a happy place and find that slowing down and enjoying good food with friends and family can be its' own reward.

All material in this publication is provided for information only and may not be construed as medical advice or instruction.  No action should be taken solely on the basis of this publication; instead, readers should consult appropriate health professionals on any matter relating to their health and well being.  The information and opinions provided by this publication are believed to be accurate, tested and sound based on the judgement available to the authors.  But readers who fail to consult with appropriate health professionals assume the risk of any injuries.
Copyright, 2008  Ebenezer Wellness, Inc.