Reader Question: "What foods are the most important to eat organic?"

An excellent question and let me say, you aren't the only one confused about this! First let’s clear up some misconceptions about what organic is and isn’t. What exactly does “organic” mean anyway? According to the USDA National Organic Program website, “organically grown” means the food was grown and processed without any synthetic fertilizers or pesticides. However, this doesn’t exclude fertilizers or pesticides that are naturally derived, so, this doesn’t mean the foods were never sprayed with anything. Currently “organic” also means no sewage sludge, irradiation or genetic modification can be used in the production of the food or ingredient (whew!).

As of 2002 there are three sub-designations that are important to know about: “100% organic”, “organic” and “made with organic ingredients”. The “100% organic” designation is the only one that is just that. All the ingredients must be certified organic. In the case of “organic”, all agricultural ingredients must be certified organic except where a special “National List” allows them not to be. These non-organic ingredients can’t make up more than 5% of the total (not counting water and salt). In the case of “made with organic ingredients”, at least 70% of the finished product has to be certified organic (not counting water and salt). Any other ingredients that are not required to be organic on the National List can’t be produced but “excluded methods” (another special list).

Tricky? You bet! Political? Absolutely! Consumer friendly? Nope. That said, it’s still a good idea to eat as organically as you can afford to for your long-term health and the overall health of our interlinked ecosystems. But, what do you do when you can’t afford to eat all organically all the time? Here are a few simple things to keep in mind. First, the lower on the food chain you eat, the less intensely concentrated these toxins become before you consume them. As you move farther away from the original interaction between dirt, seed, sun and rain (ex: chard > beetle > chicken > egg; or grass > cow > milk > butter) the more the toxic residues from fertilizers, pesticides, herbicides, fungicides, hormones, antibiotics, and more become, so as the human at the top, you ingest much higher quantities via eggs or butter than you do via chard or oats. Spend your hard earned cash on organic butter (and other dairy), meats, poultry, and eggs. Breathe a little easier about whole grains, most veggies and most fruits. For a really good list of the top most contaminated and the top cleanest conventionally grown fruits and veggies, get the Environmental Working Group’s “Dirty Dozen” and “Clean 15” lists. They even have an ap for your phone so you have it with you when you grocery shop. For starters, only buy organic apples and spinach, but don’t worry so much about broccoli or avocados.

Lastly, when you start reducing "food products" with lots of ingredients on the labels and start eating more whole foods, you eliminate places where toxins can easily get hidden. Keep it REAL! Bon appetite!

(also published on the Patch.com)

Being Vegan or Vegetarian Still Can Be Unhealthy!

Rant Alert: Ok, so I have a bone to pick here (pun intended). We need to talk about what it means to be a Healthy Vegetarian or Vegan, and the importance of understanding that just because you don't partake of animal offerings, doesn't mean you get to eat junk food all day long. Why is it that the vegetarian aisles of most of our grocery stores consist mainly of highly processed snack foods? And sadly, why is it that so many of my "vegetarian" clients think that a diet almost entirely of boxed mac and cheese, diet soda and Twizzlers qualifies as healthy? Psst: the word Vegetable is the basis for the word Vegetarian. If you want to be Healthy, whether vegan, vegetarian, pesca-lacto-ovotarian, or omnivorous, you need to eat Real Food. Don't preach to me about animal cruelty while wearing leather shoes, a down jacket and driving a car that runs on gasoline. Don't talk to me about how healthy your lifestyle is as you struggle with your constant post-nasal drip, weight gain, huge dark circles under your eyes, flaking nails and hair loss from nutrient deficiencies.

The Cold Hard Hairy Eyeball of Truth: to be a Healthy vegetarian or vegan you must eat a combination of Vegetables, Fruits, Whole Grains, Legumes, Nuts/Seeds. The only difference between a Healthy vegetarian and a Healthy omnivore is in the choice of some proteins and some fats. The thing is, if you rely on convenience foods, the vegetarian products can be even more dangerous than the omnivorous options. You can actually set yourself up to consume some of the most highly processed foods available on the market today. Yes, you read that correctly. Here is just one in a whole laundry list of problems: the standard vegetarian offerings at most grocery stores rely heavily on products made using TVP or texturized vegetable protein. TVP is usually made from soy but also from cottonseed (which contains a natural spermicide), wheat and oats. Please read the description found at Wikipedia for the utterly delicious sounding way this "food" is made complete with carcinogenic hexane solvent residues. TVP is loaded with damaged proteins, damaged fats, toxic processing residues, and neuro-toxins such as high amounts of MSG.

Soy itself has a really controversial history in the field of human nutrition which is far too big to tackle here. Technically yes, it contains all the essential amino acids to qualify as a complete protein on strictly a chemical basis, BUT the human body doesn't digest and absorb it in the same way as an animal protein so it is still considered low quality by many researchers, scientists and nutritionists (myself included). Most soy products are highly processed, high in phytates (enzyme inhibitors that block mineral absorption), goitrogens (that damage your thyroid), phytoestrogens (which can feminize male children raised on high amounts of soy), and trypsin inhibitors (essential for proper digestion). Fermented soy products are slightly better because some of these anti-nutrients are broken down by fermentation, but soy can still be extremely hard on your thyroid and can push the human system into fat storage mode thereby contributing to body fat gain rather than lean tissue balance. In addition, soy is one of the most highly sprayed crops in the world, as well as nearly all of it is now genetically modified thanks to Monsanto.

Fats are essential for human health, including saturated fats. Vegetarians and vegans often have the highest intake of omega 6 fatty acids due to the ingestion of higher percentages of plant based liquid oils. Safflower, sunflower, corn, cottonseed, grape seed and peanut oils are pro-inflammatory and chronic consumption can lead to cardiovascular disease, diabetes, Alzheimers and cancers. It is important to consume a combination of types of fats to be a healthy vegetarian or vegan. Consider coconut oil which has a broad range of fatty acids, is anti-inflammatory, anti-bacterial, and anti-fungal. Omega 3 fatty acids are harder to come by in the plant world and are not as easily assimilated as those found in fish or krill. Consider algal forms over seed sources. Reduce or eliminate all high omega 6 oils. Remember that a damaged healthy oil is just as unhealthy as a bad oil. Don't overheat or reuse oils after cooking. Keep oils away from light, heat and air while storing.

Please, if you choose a vegetarian or vegan lifestyle, learn how to be Healthy. It's not as simple as believing the big food product manufacturers and subsisting on boxed, bagged or instant food products. Read labels. Learn about amino acids and how to combine foods to get complete proteins. Get Smart. Get Healthy. Get REAL.

Re - Solutions

OK. You made it though the holidaze. Congratulations. Now what? Now comes that nagging feeling that you've overindulged and have to repent. This usually centers on creating some sort of austere diet and exercise plan that your "Super Self" will coerce your "Evil Twin" into following for "your own good".  Aahh... and here is where it all goes down the drain before you even get started.

DIET is a Four Letter Word. Back when I was a kid, a "four letter word" was a "bad word". The word "diet" has all the negative connotations that are associated with punishment and deprivation. It is based on willpower and internal motivational strength. It is a period of time that is book-ended and taken out of a person's "normal" life during which they force themselves into a very tight small box of behaviors and usually without any internal or external support. Put simply: IF YOU DIET YOU ARE DESTINED TO FAIL unless you happen to have the will of an automaton, the emotional range of a barbell, and live in a bunker with no temptations to stray from the tight-rope thin path to your goal weight.

The reality is that we humans are complicated, have stressful lives that overlap and interact with other complicated and stressful lives. We are continuously bombarded with advertisements for weight loss miracle pills/shakes/frozen meals/supplements/medications/surgeries at the same time we are assaulted with advertising for the "return of the McRib", "I-dare-you-to-eat-just-one" chips, 2-for-1 large so-there's-no-need-to-share pizzas, and super-sized fries for the same price as regular. Mixed messages? Yup. One set appeals to your inner parent and the other to the inner child. You are being set up. Who benefits? The pharmaceutical industry, the food industry and the diet industry. You read that right. The Diet Industry. There are huge amounts of money to be made on you. This industry is there to help your wallet lose weight, not you.

Don't count calories. Count blessings. Get REAL. Take back your power and live your life with the passion, verve and vitality you were meant to have! How, you ask? Simple really. Focus on these five things with gentleness towards yourself and gratitude:
1 - Eat REAL foods. Give up processed foods, anything that you only have to microwave and serve, excess sugars (not all sugars!), damaged fats and poisoned proteins. Eat a rainbow of veggies, fruits, healthy meats/fish/poultry (if you aren't vegetarian of course), organic whole dairy products, whole grains and healthy fats. YES FATS. Fats are what triggers the sense of satiety and tells your body you can stop eating. Without fat in your meal you will be hungry again very quickly. And yes, the occasional dessert! But eat it right up next to your meal. And by the way, occasional means just that, not after (or instead of) every meal as we've been told by the marketing agencies we can do...
2 - Move. It's what you were built to do. You weren't built to run marathons weekly or to swim the English Channel. You were built to trudge. You were built to move all day every day. You were not built to sit. Move your body through space under your own power for at least 60 minutes per day at a pace that suggests you might have just been hung up on AGAIN by AT&T after being on hold for 45 minutes. Grrr!
3 - Drink water. Just water. Clean water. Cool, not iced, water. Drink one ounce for every half-pound of you. If you weigh 200 pounds, your daily intake should be 100 ounces. If you must, have herbal tea or a squeeze of lemon in your water. If you have caffeine or alcohol, remember it sets you back and you have to drink that much more to get back to square one.
4 - Eliminate as much added sugar as possible. Naturally occurring sweetness in fruits and veggies are fine. Artificial sweeteners offer you nothing but health problems and a continuing addiction to extreme sweetness. Cut it back. Use sugar if you must but do so knowing that's what you're using and be sensible. No agave is not the answer. This is another case of "natural" does not equal "healthy".
5 - Breathe. Yup, you read that right. Breathe. We forget that one of THE most important things we can do is change the air. Clear your head. Oxygenate your brain. Wake up your muscles. Crank up your metabolism. Expel toxins that are released in the breath. Consciously taking a few breaths reduces your stress levels instantly. Try it. It's something you can literally do any time. Important times to implement taking a few conscious breaths are: before beginning a meal, before a potentially stressful meeting, while sitting in traffic, before going to bed at night, and before engaging in your day in the morning.

You can do these things! If you focus on these 5 things rather than trying to make unsustainable and doomed resolutions, you can change the course of your history from this day forward. I dare you to try it. Take pictures, take measurements, then put the scale in the garage, keep a journal and let me know how you feel this time next year. Thumb your nose at the expensive diet plans and gym memberships. Laugh at the ridiculous advertising that makes no rational sense. Take your power and money back from Big Pharma and Big Agra. Get Sensible. Get Healthy. Get REAL.

Stalking the Sprout

I have to admit, I used to really hate Brussels sprouts. I mean truly gagging hate them. And then I moved to Santa Cruz, California, for college in the county where these little alien-looking gems grow, and some blessed soul actually cooked them for me without draining the life from them. It’s that time of year again and so many folks I talk to get that same look on their faces that I know I used to have at the mention of these cruciferous goodies. So, here you go, one delectable and exceedingly simple way to prepare fresh from the stalk sprouts...

First, procure a stalk of sprouts! (If you happen to be in the California San Francisco Bay Area, they are even in Trader Joe's right now). Then carefully cut the needed number of sprouts from the stalk (about 6-8 per person is a good serving).

Remove the outer leaves of these mini cabbages, take off any remaining stem, and cut in half. Don't worry if some additional leaves fall off in the process, they'll crisp up when cooking.

Add about 1 tablespoon of organic butter and 4-8 tablespoons of dry white wine, sake or broth to a sauce pan and heat on medium-low until butter is melted.

Add the sprouts and season with fresh ground black pepper and a little salt (I like kosher salt or Himalayan pink).

Stir or shake the pan to coat the sprouts and then cover. Let the sprouts cook for a couple of minutes before lowering the heat to a simmer.

After about 4-5 minutes shake or stir the sprouts and cover again for a couple more minutes. Start checking for doneness and to be sure your pot doesn't boil dry. Your sprouts should be nicely browned on one side and all the liquid should be gone. The sprouts should be slightly soft but still a little crunchy in the center. 

Serve immediately! You want them hot! Here is the dinner I had tonight with lamb, quinoa and a yogurt cilantro sauce, flanked by a few slices of crunchy apples. Fantastic! 

Medicinal Effects of Foods - Part 2

Ever done an "unintentional cleanse"? You know, that one-strawberry-too-many warning gurgle? That I-love-tomatoes-so-much-I-can't-stop-eating-them oops-gotta-go? It's that time of year here on the West Coast when the fresh fruits and veggies start rolling in by the bushel and I get a little too excited about some of them, especially those strawberries... So why do they do that? What's the deal with the "flush"?

As mentioned in Part 1, depending on amount, what we ingest can be sustenance, pharmacological or toxic. That innocent strawberry actually contains a number of toxins that it creates to help ensure that at least some of it's seeds have a chance to grow to new plants. If the strawberry can't protect itself against slugs and earwigs and snails in some way, then it's chances of survival as a species are slim. Some of those toxins are at doses too low to be problematic for the human body. But interestingly enough, something we think of as benign can become a toxin that overwhelms the body's ability to process it: fructose.

Fructose is one of the most common naturally occurring sugars in our food supply. It has benefits in relatively small doses as a fuel source for the metabolically active tissues of the body. It takes a bit longer to be broken down though and the system in charge of this process is easily overwhelmed. When the amount of fructose to be broken down builds up faster than the body can process it, a shift occurs which ultimately is like the internal disassembly crew throwing up their hands and giving up then pressing the emergency eject button on the contents of the gut to get rid of the excess -- and off you run to the potty.

Other foods that can have this effect usually have either a relatively high amount of fructose, or are high in soluble fiber. The two big categories of fiber are soluble and insoluble. The first acts in the gut like a sponge, soaking up excess fats, pulling in toxins to be removed, and pulling out excess water. The second acts like a scrubby as it passes through the intestines giving you a good cleaning out as it moves along. The soluble fiber's ability to absorb water is the culprit when it comes to causing an episode of diarrhea. Because it pulls water into the gut, high amounts of soluble fiber can create a very stool watery consistency. The intestines don't work well when the contents are too loose, so again, the emergency eject button gets pushed and off you skip to the loo again. Often people I work with have the opposite issue of constipation which generally can be dramatically improved by increasing both water and soluble fiber intake, both of which are sorely lacking in the "standard American diet" (aka SAD).

The other main ingredient that can have laxative effects on the gut is caffeine. Many people around the world have trained their guts to need a daily dose of caffeine in order to get moving. The reason for this is that caffeine is a powerful stimulant for peristalsis and acts as a diuretic. There are two main types of movements that the intestinal muscles produce, peristalsis and mass movements. Peristalsis is like a kneading action that pushes a blob of food back and forth against the intestinal lining exposing the contents to as many areas available for nutrient absorption as possible. Then, kind of like musical chairs, there is a signal and all the food blops move downstream a ways in a "mass movement" to be kneaded again. If you have a lot of caffeine, you increase the rate of kneading and you increase the amount of water that is taken out of circulation, some of which empties into the gut. This increase in fluid and movement can also cause that regular stop at the restroom about 20 minutes after your morning cuppa mud.

Of course, each of these effects can be employed on purpose to relieve relatively minor constipation. They can also be little reminders that you are over-indulging. I'm just happy to be in the midst of strawberry cleanse season! Be sure your strawberries are organic though, especially now with the new carcinogenic pesticides being approved for conventional strawberry crops... sigh... Eat REAL...

Medicinal Effects of Foods - Part 1

As one of my dear friends and colleagues Jonathan Treasure says, the same substances can be food, medicine, or poison depending on amounts. This is a very important point that I try to make with my clients (and family and friends!). Just because something is "natural" doesn't mean there aren't potentially life threatening consequences in large amounts. Take alcohol as an easy example. It is a natural substance which in small quantities can be medicinal and in larger quantities becomes toxic (if you've never had a hangover, just watch the nature programs that show elephants and monkeys getting drunk on fermenting fruits). At high enough doses, alcohol becomes a poison that can kill you by causing total nervous system depression thereby shutting off vital communication that keeps the heart beating and the lungs breathing. As I mentioned in a previous post, what I find fascinating is when normally bright and intelligent people say to me "well it's natural and I was feeling better so I thought I'd take twice the dose to feel twice as good"... yeah... Hemlock is natural too...

It is important to understand that the vast majority of the medications we take were derived from the natural world, at least at the beginning. Aspirin is derived originally from the bark of the white willow which is high in salicylic acid. Scientists started to create this acid in the laboratory cheaply and now it's available over the counter as aspirin. One of the problems is that salicylic acid causes internal bleeding both by damaging the gastric and gut mucosa (which you can't feel until the damage is severe), and by inhibiting platelet formation which is essential for proper clotting. And yes, even that 81mg "baby aspirin" causes these problems. There are ways to protect the mucosa from these detrimental effects, one of which is to pre and post medicate with l-glutamine powder or capsules.

Interestingly, there are common foods that are high in salicylic acid. Those with greater than 1 milligram per 100 grams (or about 3.5 ounces) include: green peppers, olives, mushrooms, tomatoes, radishes, apricots, blueberries, blackberries, cantaloupe, dates, raisins, guava, almonds and peanuts. Spices that also contain greater than 1 mg per 100g are: cumin, curry, dill, garam masala, oregano, hot paprika, rosemary, thyme, turmeric, and mustard. This is when your spice cabinet becomes your medicine cabinet! The salicylic acid content is in large part the reason why these foods and spices are anti-inflammatory. However, eaten alone, they can aggravate gastric symptoms in susceptible people.

So this is another good reason to combine foods when creating meals. When consumed with foods that contain l-glutamine (a common amino acid) and foods that provide good sources of minerals, salicylic acid is easier for the body to handle because of the healing effects of the l-glutamine and buffering effect of minerals. Good food sources for l-glutamine include: eggs, pork, dairy products, wheat germ and oats. Good sources of magnesium (which is the active ingredient in most antacids by the way) are barley, buckwheat, oats, almonds, Brazil nuts, cashews, black beans, white beans and navy beans.

Starting to sound like another plug for eating REAL FOOD? You betcha!

Road Food

So I've been on a destination-free road trip through some of the southwest with a dear friend who proposed we "get outa Dodge" for about 10 days. We piled sleeping bags, pads, pillows and bags into her vehicle and set out from the foothills of California for points south along highway 395 and beyond. This posed a few challenges not the least of which was considering food both for the road and on the road. Eating while traveling in unfamiliar territory can be a daunting prospect and is a concern for many of my clients. Our journey offers the additional challenges of l-o-n-g distances between towns and cross-roads that pose as towns, sometimes with many miles between stops to even get ice for the cooler. So what's a foodie-nutritionist to do? Here are a few tips and tricks that have made our adventure work well so far, and a few additional ones that have worked for previous solo trips:

1 - Bring that cooler, yes, the big one. Get block ice and wrap it in a brown paper bag tightly this will help a little with slowing down the rate of melt. Have freezer strength zip-lock bags for storing things in the cooler that you don't want to get wet as the ice melts.

2 - Bring enough water for at least two days. How much is that? The rule of thumb is to take your body weight and divide that in half. That's the number of ounces you should be shooting for each day just for drinking. If you're going to be cooking, washing up, or doing a sponge-bath or two, be sure to add another two gallons per day.

3 - Don't just nosh your way through the day! Have set amounts of your snacks or food available and eat at intervals, not just because you're bored or need something to do with your hands. Good ways to regulate snacking is to pre-package your noshing items into serving sizes using half-size ziplock baggies. For a nut mix, that would be about 1/4-1/3 cup. For fruit, about 1/2-3/4 cup cut up or a medium apple or banana, or 1 cup veggies such as carrots, celery, jicama, or green beans.

4 - Have a thick dip or spread available for veggies. If it's too thin, I promise you'll end up wearing it as you drive... Humus or other bean dips work well for this purpose.

5 - Minimize the chips and pretzels, they won't do you any favors. They will actually make you hungry in the long run as well as increase the likelihood of creating edema (water retention) in your feet and ankles.

6 - When you need to stop for food, seek out a grocery store rather than a fast food place. You will save money and have a much higher quality meal, even if it's only an apple and cheese!

7 - The meal that seems to be the least likely to be made poorly is breakfast out. Go ahead and order the eggs, skip the potatoes in favor of a side of veggies or fruit. If you can get some salsa on those eggs you will get a little more vegetable matter in as well. Skip the juice and have water. If you have coffee, use real half-n-half, not the fake stuff. Same with sugar, use the real stuff, not the artificial sweeteners (your poor body doesn't know what to do with those chemicals - more on this topic soon). Skip the bready stuff and the cereal stuff. You'll be amazed at how much longer the meal lasts you!

8 - For dinners and lunches, split an entree and order an extra side of the vegetable or salad. Most places serve enough for a small army anyway! This has proven absolutely true on my current trip. We have saved a bunch of money at each meal this way and have never left a restaurant hungry.

9 - If you are in a new area and don't know the selections, put "best dinner Reno" into google (of course you'll put in the town where you are) and you can get some good ideas and reviews. Other ways to get good beta is to use cell phone applications like Yelp, Bing!, and Around Me to help locate restaurants nearby.

10 - Splurge! You're traveling afterall which means you are either away from home for business and need some comfort, or you are on vacation and celebrating. Allow yourself a couple of splurges on desserts or a meal or two that stray from your normal healthy eating habits (if you don't have healthy normal eating habits we need to talk). The catch? Be really picky! Don't settle for mediocre, get the best of whatever it is you are craving. Don't settle for M&Ms, stop by a local chocolate shop and get an amazing deep dark truffle. Don't grab a Dunkin Doughnut when you can find a fabulous french bakery and have a chocolate croissant. Go for the gusto!

Happy travels! Let me know what wonders you discover on the road!

Recession Eating

Many of you out there are asking: "so OK Kia, you have me sold on the idea of eating higher quality foods, but how do I do that on a budget that just keeps getting tighter?" I have to say I'm right there with you on the financial end of things. If the budget gets any tighter I'll be camping for the summer. Still, I don't skimp on the one area that I know will keep me healthy through this crisis: real food. There are hundreds of ways to stick with real food, and in fact, real food is ultimately cheaper. Here are a few hints and tips that might help slow the bleed from the bank account.

1 - If you haven't tried vegetarian cooking, now's the time. Although you have to play chemist just a little bit to be sure you have complete protein sources, you can save a bunch of money by eating lower on the food chain. The trick with protein is you want to have a legume and a grain together in the same meal. This will ensure that you are getting all the essential amino acids in your meal. Although there are folks who will try to convince you that soy offers a complete and perfect vegetarian protein option, I'm here to tell you that they are stretching the truth just a bit. Soy has some health consequences if used as the main source of protein for a long period of time. You are better off having it occasionally and yes, with a whole grain. (The politics and science of soy is the topic for volumes, but if you want more info please let me know.) Go to the bulk section of your grocery store and pick out a couple of whole grains and legums (beans) you haven't tried before. Most grains will cook in about 1.5-2 parts water to 1 part grain. Most beans you will want to soak overnight, rinse, and cook slowly until just underdone with a bay leaf or some cumin. Rinse and store both of these in airtight containers in the fridge and use in recipes throughout the week. The beans will cook their last little bit in the meal you create.

2 - Veggies. You can get an enormous amount of veggies for your budgetary dollar. If you are lucky enough to have a farmers' market nearby, or a small plot of land or a raised bed or even a couple of pots, you can have access to the freshest veggies throughout the growing season. Greens are easy to grow and even easier to cook. A simple option for most greens from kale to chard to spinach is to "sweat" them. The way to do this is to rinse your greens and shake the water off lazily leaving some moisture on them. In a large pot (I use my pasta pot), heat about a tablespoon or 2 of olive oil on medium. Grate in fresh ginger or add minced fresh garlic as the oil gets to temperature. Then add the greens and quickly stir around for a second or so. Put the lid on the pot and leave it alone for about a minute. Give the greens another quick stir and then serve immediately. It literally takes about 2 minutes to create a wonderful side of aromatic greens. Find other veggies you haven't tried and do a google search with their name and the word "recipe" and you'll find thousands of options.

3 - Bulk buying. Now is when those pantries and chest freezers start paying off. When you find high quality foods on sale, buy a bunch. I do this with things like whole grains and nuts (freeze these), canned organic whole coconut milk, frozen organic veggies and fruits, meats, and organic butter (which you can freeze too). If you are in an area where you have access to purchasing meats in bulk (like organic grass-fed beef) see if you can go in with friends and neighbors on a whole side of beef. This will save you a considerable amount on your grocery bill. Don't buy fresh fruits or veggies in huge quantities unless you plan to preserve them in some fashion. I also don't recommend buying your oils in large quantities. Most households won't go through those big jugs before they start to go rancid. And remember, a good oil gone bad is just as bad as a bad oil.

4 - Shop the sales but don't fall prey to coupon buying for highly processed "food products" just because they are "on sale". Cheap products are very expensive in the long run when you factor in your health care bills. Also remember that the minute something is packaged, you are paying for that convenience. Here again, head to the bulk section of your market and see if the beans you want are there first before buying them in the "ethnic foods aisle" in bags or boxes. (If your market doesn't have a bulk section, make the suggestion to the store manager.)

5 - One of the biggest expenditures in the grocery budget is on beverages. Consider that your body really just wants water. I know that in many municipalities the water has an unpleasant flavor or odor. Rather than spending huge amounts of money on unhealthy options such as sodas and juices, invest in a good quality water filter. If you simply must have a flavor in your drink, try a simple slice of lemon or lime, or make a big container of diluted herbal tea to drink hot or cold. One way to get kids to start drinking water is to simply not have the other options around. Entice them with ice cubes made with a piece of frozen fruit in each cube. Show kids how to make homemade lemonade and control the amount of sugar that goes in (this is actually a good lesson for kids to see how much sugar really is in most sweet drinks). Make your own coffee at home! Those boutique coffee drinks are often at least $3.50 each. Do one a day for a month and you've just spent over $100 without thinking about it. The other budget killer is alcohol. Think carefully about how much you really drink and how much you could cut back, both for the sake of you wallet and for the health of your liver.

It's time to get smart about spending habits. And really, they're just habits. It takes getting conscious first, then deciding from there where you want to spend your money. When it comes to food, it's often a choice between a little more money for high quality food now or deceptively cheap food now and big health care bills later. Get smart. Get REAL.