5 Ways You Can Eat Healthy On The Cheap | Rodale’s Organic Life

FOODS_RODALESSource: 5 Ways You Can Eat Healthy On The Cheap | Rodale’s Organic Life

 For variety, add something different to each meal, like a handful of nuts over your rice, or a drizzle of teriyaki sauce over your veggies. Toward the end of the week, cut up your remaining chicken and add to a sandwich with fresh lettuce and tomato.

Ditch Processed Junk Food

It might be easy to grab a snack from the vending machine or even a seemingly healthy chopped salad from a deli. But those foods are often high in calories, excess sodium, added sugar, saturated (and even trans) fats, and additives. Not to mention the costs add up. Instead, make your own trail mix to keep on hand. You’ll spend a little bit more upfront on dried fruits and nuts, but you won’t have to shell out $2 to $3 every afternoon for a snack. And you have control over what goes into your body.

Buy in Bulk

Often, buying in bulk will save you money and keep your pantry stocked with healthy foods. Keep a stockpile of nuts, dried fruit, rolled oats, seeds, and beans on hand for Sunday meal prep.

Related: Foods You Should Buy in Bulk

Make Produce Your Friend

A prepared salad can be expensive. At a nice restaurant, it can run you $15. At a make-your-own salad joint, it could be $10 or $11. For less than $2, you can buy a head of Romaine lettuce, which will give you 10 to 12 cups of chopped lettuce. A pound of bell peppers? Just a few bucks and will last you all week.

You can also head to the freezer and canned aisles:

Frozen Vegetables
When veggies are frozen just after picking, they retain their nutrients (and are cheaper and convenient). Skip those with sauces and seasoning—they’re high in added sugar and salt.

Canned Vegetables 
Choose low-sodium or no-salt-added for a nutritious, easy way to add veggies to stir-fry or as a side.

Frozen Fruit
Just like veggies, you can get nutritious fruit from the freezer aisle. Add to a smoothie, or thaw and toss in pancake batter or yogurt.

Canned Fruit
Depending on the season, canned may be cheaper than fresh fruit. Watch out for fruit packaged in heavy syrup or artificial sweeteners. Instead, look for brands that are packed in water or their own juice.

 Try Meatless Monday

Even if you‘re planning your meals in advance (see my first tip!), opting to go meatless one night a week can save money (and time!). That doesn’t mean you’ll miss out on much-needed protein to help your muscles recover. Eggs, dairy, and plant-based protein like beans and lentils are good, fairly inexpensive options. Try a veggie omelet one night or make a batch of lentils and toss in a green salad for lunch.

The article 5 Ways You Can Eat Healthy on the Cheap originally appeared on Runner’s World.

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FOODS_CINNAMON8

Benefits Of Cinnamon On Plants: Using Cinnamon For Pests, Cuttings, & Fungicide

By Anne Baley

Cinnamon is a wonderful flavor addition to cookies, cakes and any number of other foods, but to gardeners, it’s so much more. This versatile spice can be used to help root cuttings, to prevent fungus from killing small seedlings and even for keeping pests away from your home. Once you learn how to use cinnamon powder for plant health, you’ll think twice about grabbing harsh chemicals for your gardening needs.

Benefits of Cinnamon on Plants

The benefits of cinnamon on plants is widespread and you may end up reaching for the spice almost daily. Here are some of the most common uses of cinnamon in gardens:

Cinnamon for pests

If you have a problem with ants [1] in your home or greenhouse, cinnamon is a good deterrent. Ants don’t like to walk where cinnamon powder lays, so summer ant problems will be decreased.

Use cinnamon for pests inside and outside your house. Find their entryway and sprinkle cinnamon powder in the path. Cinnamon won’t kill the ants in your home, but it will help to keep them from coming inside. If you have a problem with ants in your child’s sandbox, mix a container of cinnamon powder with the sand, mixing it well. Ants will steer clear of the sand.

Cinnamon as rooting agent

Cinnamon as a rooting agent is as useful as willow water [2] or hormone rooting powder [3]. A single application to the stem when you plant the cutting will stimulate root growth in almost every plant variety.

Give your cuttings [4]a quick start with the help of cinnamon powder. Pour a spoonful onto a paper towel and roll damp stem ends in the cinnamon. Plant the stems in fresh potting soil [5]. The cinnamon will encourage the stem to produce more stems, while helping to prevent the fungus that causes damping-off disease.

Cinnamon fungicide control

Damping off disease [6] is a fungus-based problem that hits small seedlings just as they begin to grow. Cinnamon will help prevent this problem by killing the fungus. It also works with other fungal problems exhibited on older plants, such as slime mold [7] and with deterring mushrooms in planters [8].

Take advantage of cinnamon fungicide control by making a cinnamon spray for plants. Stir some cinnamon into warm water and allow it to steep overnight. Strain the liquid through a coffee filter and put the results into a spray bottle. Spray the stems and leave of affected plants, and mist the potting soil in plants that have a mushroom problem.


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