1. Plan - Planning is the key to staying on budget. Plan your meals and make a list and then only buy things from your list. Always make sure you are shopping after you've eaten, because shopping while hungry destroys the plan and the budget!
2. Shop less - This gives you less opportunity for impulse buys. Research shows that making a 'quick trip' to the store can lead to spending as much as 54 percent more than intended! So try to shop 2 to 3 times a month instead of 2 or 3 times a week.
3. Buy in bulk - Bulk pasta, flour, nuts, peanut butter, spices, whole grains and beans cost dramatically less in the long run than canned or packaged products.
4. Don't buy junk food - Soda, prepared food and other junk food items are not only expensive, but unhealthy, therefore leading to higher medical expenses down the road.
5. Go seasonal - Fresh produce can be expensive, but you can save money when you buy produce in season. During the fall this can include: Cranberries, apples, pears, pomegranates, grapes, sweet potatoes, pumpkins, winter squash, broccoli, cauliflower, mushrooms, spinach, and lettuce. Can't afford to buy all organic produce? If you can only afford to buy some organic items, focus on the 12 that otherwise normally have the highest pesticide levels. The Environmental Working Group refers to these as the Dirty Dozen: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, pears, spinach, and potatoes.
6. Protein - Buy smaller amounts of meat, and use it in casseroles or crock pot recipes that contain other, less expensive ingredients. Buy cheaper cuts of meat, and then tenderize them by slow cooking. But don't forget that protein isn't just found in meat - try trading lean meats for other protein sources. Doing this even once a week can lead to huge savings for the pocket book, the environment and your health. Beans, tofu, nuts, eggs and even quinoa all make excellent protein choices.
7. Do It Yourself - Convenience foods such as frozen dinners, pre-cut vegetables and fruit, and snack foods can be expensive because most of the preparation has been done for you. Cut costs by preparing and cooking ingredients at home.
8. Have fun - Turn shopping on a budget and eating healthy into a game. Your perception will determine your success. Compete against yourself by keeping track of your expenses week to week. How much did you save, while still feeding your family wholesome meals? Get creative and don't be afraid to experiment. Search for new recipes using seasonal produce, bulk food items and/or vegetarian meals. You can even get your spouse and the kids involved by letting them find or pick recipes, cook together or get their help with the budget or grocery list. This can be a great teaching experience and quality family time.
   

It is hard to care for others or heal from loss if we are not taking care of ourselves.
Through health, life-style coaching and laughter my goal is to help clients find their inner strength to live their best life by focusing on extreme self-care, gratitude and finding joy in everyday living. I am dedicated to supporting people with chronically ill spouses/partners and young widows. Soaring Eagle Wellness is dedicated to my late husband, Jeff Anderson, who died due to complications from Lupus.