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Staying Motivated

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Real Food Essentials

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Strategies to Making it More Affordable

Essentias

Examples for Each Category

Organic Fruits and Vegetables

  • Fruits: Berries (strawberries, blueberries, raspberries) and lemons.

  • Vegetables: Leafy greens (spinach, kale, arugula), broccoli, cauliflower, and bell peppers.

Grass-Fed Meats

  • Beef: Ribeye steak, ground beef, and roasts.

  • Lamb: Chops, leg of lamb, and ground lamb.

Wild-Caught Fish

  • Salmon: Rich in Omega-3 fatty acids, ideal for grilling or baking.

  • Tuna: Steak or canned in water or olive oil, versatile for salads and main dishes.

  • Mackerel: Known for its rich flavor and nutrients, great grilled or smoked.

Eggs from Pastured Chickens

  • Whole Eggs: Versatile for breakfast dishes like omelets, scrambled eggs, or hard-boiled as a snack.

Full-Fat Dairy from Grass-Fed Cows

  • Milk: Whole milk for drinking or using in recipes.

  • Cheese: Cheddar, gouda, and mozzarella for snacks or meal additions.

  • Yogurt: Full-fat, unsweetened yogurt, excellent for breakfast or as a base in smoothies.

Nuts and Seeds

  • Nuts: Almonds, walnuts, and macadamia nuts, great for snacking or as toppings.

  • Seeds: Chia seeds, flaxseeds, and pumpkin seeds, ideal for adding to salads, yogurts, or homemade low carb bread.

Healthy Fats

  • Avocado: Whole or mashed as a spread, rich in monounsaturated fats.

  • Olive Oil: Extra virgin olive oil for dressings, cooking, or drizzling over dishes.

  • Coconut Oil: For cooking or baking, especially suitable for high-heat methods.

Each of these foods contributes to a balanced, nutritious diet, providing essential vitamins, minerals, and other nutrients while minimizing processed food intake.

Affordabl

Practical Solutions to Manage Costs Effectively:

Prioritize Purchases: Focus on buying organic for those foods most susceptible to pesticide residue, often referred to as the "Dirty Dozen," like strawberries, spinach, and apples.

Buy in Bulk: Purchase non-perishable items like organic nuts, seeds, and grains in bulk to save money in the long run.

Choose Seasonal Produce: Seasonal fruits and vegetables are usually less expensive and fresher. Plus, you can buy them in season and freeze for later use.

Join a CSA: Community Supported Agriculture (CSA) programs can offer organic produce at lower prices, as you’re buying directly from the farmers.

Start a Garden: Even a small garden can supply you with some organic produce, reducing your overall grocery bill.

Look for Deals and Coupons: Many stores offer sales or coupons for organic products, and shopping around or using loyalty programs can lead to significant savings.

By incorporating these strategies, you can make organic eating more affordable while still enjoying the health benefits of high-quality, nutrient-dense foods.

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