Rising Prices: 10 Ways to Save Money While Living Healthy

Spending too much cash at the gas pump & the grocery store lately? With gas nearing $4.00 per gallon & grocery prices up 57% this year & over 70% in the past 3 years, we're all feeling the financial pinch of rising costs. This week, the news even talked of rationing rice at the warehouse stores due to panic & speculation in the market about grain shortages worldwide increasing costs.

Instead of complaining about these soaring prices, or worrying about what will come next, here are 10 easy & healthy steps to take that can save you $$$:

Action Step		Financial Benefit		Health Benefit
Buy reusable water bottles & fill them from the tap. Don't like the taste of tap water? Add a little lemon juice or fruit juice to your water. Keep one at work & some at home so you always have a new bottle available.		Save up to $900 per year if you use 2 bottles each day!		Drinking soda? - You'll cut out the artificial sweetener or calories. We all need water to make our bodies function at their best
Plan a menu & shopping list each week. Make sure you take life into account so you don't over-buy. If you're always busy on Wednesday & don't have time to cook, have an alternate plan for that evening.		Save $4,000-$7,000 each year by eating in. Typical expenditures for a dinner out are $40-$70. Do that twice each week & you've spent a ton of cash!		You control the portion sizes, calories, fat, & nutrition in your food. Americans eating out are known to eat twice as much as they would at home!
Grow some herbs & a vegetable or 2. Even if you live in an apartment, you can have an herb garden & a tomato plant. Chop some basil, oregano & tomato & toss with cooked pasta & olive oil make a quick, tasty, healthy & inexpensive meal direct from your garden!		Depending on your time & space (& the color of your thumb!), you can really save some cash here! If you've never gardened before, search the Internet for gardening tips for your area & start small.		Fresh vegetables & herbs are packed with flavor & nutrition. Most Americans get less than 2 servings of vegetables & fruits each day, with the recommendation being 5 or more! Wouldn't it be easier to eat them if you just walked out your back door? They sure would taste better!
For short trips around town, consider walking or riding your bike. We've become a society obsessed with our cars & never even consider other methods of transportation. Remember your grandfather's stories about "walking 10 miles to the store every day"?		Oil prices are directly related to supply & demand. The more we use, the higher the prices go. Send demand down & keep money in your pocket by using less gas. Savings will vary depending on where you live & how much you are able to implement the bike/walk lifestyle. City dwellers have an advantage here over suburbanites, but don't rule out a bike ride of 5 miles to the store just yet...		Foot & pedal power burns calories, builds muscle & gets your heart into shape. This is better than joining the gym. Moderate activity of at least 30 minutes is the recommendation for all adults - that's a brisk walk. Get a backpack & go get some groceries!
Brown-bag your lunch		The typical fast food lunch costs $7. Multiply that by 5 days a week & you're up to over $1,800!		Brown bagging your lunch gives you the opportunity to add a piece of fruit, whole grains, & food you really enjoy to your lunch instead of food high in saturated fat & low in nutrition.
Base your diet on whole grains, vegetables & fruits with quality protein sources.		Even with rice speculation & rising prices, eating whole grains as the basis of your diet is still the most cost effective way to eat. Check out the cost of a pound of barley or brown rice in comparison to hamburger. Pound per pound, some vegetables are about the same cost as meat, others cost less.		Basing your diet on whole grains, fruits & vegetables with quality protein in moderation is one of the keys to healthy living & weight control. Whole grains best asset is fiber, which aids digestion, decreases cancer risk & improves cardiovascular health. Vegetables & fruits are filled with vitamins, chlorophyll, fiber, & water. Both give you the fuel your body needs to energize your day & heal. Make sure to eat high-quality protein in moderation. Look into portion sizes...how big is your chicken breast??
Reconsider your weekend activities. Swap the car ride to the mall for a picnic at the beach, a trip to the dog park or a day at the lake.		Do you ever go to the mall without buying something? Did you really need it, or were you just bored?		Spend some time outside & reconnect with your friends & family. The fresh air & socialization can really help reset your stress meter. While you're out, you're probably getting some activity in also.
Turn off the TV.		Do you flip on the TV the moment you get up in the morning or come home from work & leave it on continuously? Save $ by turning it off (even more if you use the power strip & flip it off at the source).		The average person in North America spends 4 hours each day watching TV - that adds up to over 12 years of our lives! What could you dedicate 12 years of your life to if you weren't watching TV? Renew your relationships, get more active, have a great life!
Make soup once a week.		Do you throw food away? Instead of allowing those vegetables go to waste, make soup or stock once a week. The leftovers can go in your freezer & come out when you're too tired to cook. You'll save a lot of $$ if you eat all your groceries instead of throwing them out.		People who eat soups tend to consume fewer calories. Vegetable soups are a great way to get in your 5 or more a day of vegetable/fruit servings.
Cut up your fruits & vegetables when you get home from the store. Just make sure you only buy what you will consume before it spoils.		Ready to eat food has a better chance of being eaten & less chance of being thrown out because it has spoiled.		Having fruits & veggies ready to eat gives you an answer to the "what can I eat?" dilemma we all face from time to time. This way, instead of reaching for the quick potato chips, you can reach for the prepared healthy snacks.

As an added bonus, most of these tips are also "green." The great thing about implementing a healthy lifestyle is that you end up being more responsible to yourself, your finances & the world.

Have a great week & go save some cash!

One Meal without Meat

One Meal without Meat?

Let's face it, crazy diets just don't work, at least not for long! What works is sustainable healthy eating.

One of my goals at Greener Grass Wellness is to help people recognize the small changes that can yield big results.

Eating a few more meatless meals is one of those small changes. (I promise to help with a recipe at the end)

Have you ever considered the benefits of eating less meat? Think your family would FREAK OUT?

If they have the opportunity to eat great food that tastes & looks familiar they may not notice one meal without meat.

One meal could lead to another, and soon you could be on your way to a healthier lifestyle!

Tell the truth - You think all vegetarians are a little crazy, live on salad & bad food, right? Well, it's not all about tofu & rabbit food (but tofu can be wonderful!).

Actually, there are "levels" of being meat-free. Some people go all the way & have no animal products at all.

While these Vegans eat by environmentally & ethically sound principles, the practices can be pretty hard to sustain in our busy world. If you can do it, go for it!

Me, I'm more conservative. They call me a Pescetarian, meaning I eat vegetables, fruits, whole grains, eggs, dairy & seafood, but no other meat. Funny sounding word, I know, but it may be easier than saying, "I'm a vegetarian-who also eats eggs-and dairy-and seafood." Besides, that irritates the real Vegetarians!

The idea behind being a Pescetarian (or 'veg-aquarian'...ha!ha!), is that you drastically limit the amount of saturated fats, hormones & antibiotics in your diet, and keep the omega 3 fatty acids & protein offered by fish.

There are also ethical reasons, but no soapboxes are allowed here at Greener Grass (if you are interested, visit the meatrix).

So try one meatless meal & see how it goes. Check out the links in this article, search the net for vegetarian recipes to get ideas, or, just modify some of your own recipes to meatless versions (my favorite is spaghetti...no one knows the meat is gone! I'll add that recipe to a later post.)

O.k., I promised one meatless meal that tastes great & here it is - tested & tasted by family & friends:

Spinach & Mushroom Frittata

6 Eggs

2 Tbsp Milk

2 Tbsp Butter (NOT margarine - EVOO is o.k., but not as yummy)

Salt & Pepper

2 Medium Potatoes - sliced thin (skin left on)

4 Mushrooms - sliced thin

1/4 Onion - chopped fine

1 Cup Fresh Spinach - chopped bite size

1/4 Cup Sun dried Tomatoes - chopped fine

Fresh Herbs if desired (basil, thyme, sage, or oregano work well)

1/3 cup shredded Cheddar

Beat eggs with milk & 1/4 tsp salt. Heat butter in non-stick skillet over medium heat. Add potatoes & onions, salt & pepper. Cover & cook for 8-10 minutes. Stir in mushrooms, spinach & tomatoes. Cover & cook for 2-3 more minutes.

Spread mixture evenly over bottom of pan. Carefully pour eggs (with herbs added if desired) over vegetables.

Cover & cook for 6-8 minutes. Sprinkle cheese over all. Remove from heat. Cover for 1-2 more minutes or until cheese is melted.

Serves 3-4

Best if ingredients are organic. Eggs should be free-range & organic, it *really* makes a difference in flavor & nutrition!

Try these 2 resources to find organic ingredients in your area:

Local Harvest

Organic Consumers Association

Are you up to eating less meat? Give it a try.

Got a great vegetarian recipe? I'd like to start including recipes regularly with blog posts. If you'd be willing to share yours, send it to me by e-mail. I'll be sure to credit you in the post.

Have a well week!

Kim

I dream of...

What if I told you there was a way to feel healthier that is free & has absolutely no side effects? Could anything keep you away from that medicine? It could it be possible that joy & passion are the best ways to feel better, no matter what ails you.

Joy, Happiness & Laughter have been studied in recent years as methods for healing. Amazingly, it's been found that these emotions can be as powerful as conventional medicine.

We find Joy in faith, grace, gratitude, hope, and love. Joy is simply delighting in being alive. It can stem from happiness, pleasure, a sense of abundance, or the deep satisfaction that comes from serving others & contributing to their well being.

What creates real joy for you?

For me, some of my joy has come from chasing dreams. This joy, along with other healthy habits, has had a dramatic impact on my health & wellness.

Recently, I watched Randy Pausch, a wonderful professor from the Carnegie Mellon University in Pittsburgh, giving his "last lecture." He's dying of pancreatic cancer & delivered the speech to a group of faculty & students. It's a wonderful & inspiring way to spend a little more than an hour, if you have the time, you can watch the video here: Randy Pausch Lecture - Really living your childhood dreams.


This charismatic man challenges people to live more joyfully & effectively by remembering & chasing their childhood dreams. He definitely got me thinking & has produced a wave of dream chasing around the world.

What were your childhood dreams?

If you're like me, you'll discover there are a few you can easily remember & then you really have to dig. We're very separated from our childhood in today's world. We spend a lot of time being "grown-ups," who aren't supposed to dream.

Recently, I stopped being a grown-up & began pursuing one of my childhood dreams through Greener Grass Wellness. At the beginning, I was frightened of failure, but soon, found that little harm could come of carefully following my heart. Now, my dream is taking on a life of its own, growing faster than I ever suspected & I'm having a BLAST!

The passion created by pursuing dreams is energizing & synergistic. As excitement builds, others catch on. Even the dream-steelers and nay-sayers (people who try to protect you out of love or deflate you due to their jealousy) begin to accept the dream as reality.

Dreams chased fearlessly create a wake of joy as momentum builds.

The joy is immeasurable! Just the act of stepping closer & closer is empowering. The process, so filled with joy & passion removes worry about & attachment to the outcome. Freedom is achieved.

Do you feel the excitement of dream chasing?

Are there childhood dreams you would chase? More recent dreams?

Make a list of your dreams. Some will be achievable, a few may be impossible, others will be downright silly, but important. Make your list & begin.

One of my childhood dreams was to be Pinky Tuscadaro - the pretty girlfriend of Fonzie who dressed in a pink leather jumpsuit - from Happy Days. O.k., that one's pretty silly, but as soon as I remembered it, I realized that this dream has been playing in the background of my life for years, nagging at me. Pinky was confident, she captured a room & she had a great guy. At the time I saw her, I was geeky, shy & had little confidence (definitely no guy!). Actually, I think I've been learning to be Pinky-like for a long time. Maybe I'll get a pink jumpsuit for Halloween.

Dream chasing has a way of allowing us to let go of our self-conscious nature. I've recently learned to let go of my ideas of success & reputation - a title & big paycheck. In doing so, I've found that I rejoice in my new definition - visions pursued while building relationships & empowering others.

Dreams, big or small, silly or serious, are the language of our soul. Listen, act, fill yourself & others with the joy of dreams chased!

Have an empowered & well week -













Kim
Speaking of dreams: Check out my new logo at www.ggwellness.com

Are you there?

Would you like to be more effective in your life or work?

In control of the choices you make around food & exercise?

How would it feel to really connect with your friends and family?


An important factor in being effective, making conscious choices & having joyful relationships is being totally present in the present - or Mindfulness.

Take a look at this elephant. He's totally focused. That ball is the center of his attention. No computer, worries, no distractions.

Now think about the last phone conversation you had. Were you totally focused or were you surfing the internet or busy thinking about other things? Be aware that if you were multi-tasking, the person on the other end of the line felt it.

Multi-tasking appears to be a national past time. If we're not physically doing 2 things at once, then we're busy with our future worries or past regrets while accomplishing the tasks at hand.

Planning for the future & studying the past are important activities, but the present moment is truly the only time we have. Spending this present moment ruminating over the past or fretting about the future robs us of our present. Multi-tasking in both action & thought diminishes effectiveness, drains energy & leaves our friends & family feeling unimportant & disconnected. When we are mindfully present, our effectiveness skyrockets, our relationships dramatically improve & we are filled with energy & joy.

Easier said than done, you say...I agree!

Most of us aren't monks living in a controlled environment with years of training on how to focus. Instead, we live busy lives, surrounded by sights, sounds, thoughts & other distractions.

We may tell ourselves to focus, but drift off into multi-tasking or distracted thinking time after time.

Paying attention is difficult in our society. Difficult, but not impossible! Mindfulness doesn't come from years of meditation...you can't even begin to pray or meditate until you can focus on the present moment & eliminate distractions.

Mindfulness is a skill, like any other & can be practiced:

First, remember what mindfulness feels like -

• Take a moment & remember a time when you felt the most present...Was it your wedding day? The birth of your child? A tragedy? A great book? Climbing a tree? Bounding a ball?
  
• Isn't that memory vivid? What brought you to the point of such mindful focus?

Now, find your motivation -

• Is there an aspect of your life that could benefit greatly from your mindful attention? Your spouse? Your child? Your eating? Pick one & only one for now.
• What would it look like if you were fully present doing this?
• How would you benefit?

Next, find a reminder -

• Pick a word, a sight, a sound, or an action that will help you remember to stop & focus on the one important thing
• Each time you want to focus on your chosen activity/person, use your reminder
• If you find yourself distracted, use your reminder

Finally, notice & congratulate yourself when you are successfully present in the present moment!

When you master mindfulness in this area, pick another. Soon, you will be living your life, not just spending time - there will still be distractions - you will not be perfect (remember, perfect people are annoying!). But, you will be more present for the great every day moments!

Go, practice mindfulness today!

Kim

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