Eating Healthy On A BudgetWild Game – in many parts of the world, deer, rabbit, or kangaroo overpopulation means there are more hunters than “eaters”—ask around at hunting

www.TheGabrielMethod.com

Eating Healthy On A Budget a Master Class with Nadia Harper & Jon Gabriel


Invest in Your Health Today…

There’s no better thing to invest in than

your own health and wellness

Without good health everything else is

compromised

If you’re not healthy, you’ll have less

energy to reach your goals, to help

others, and to serve your purpose

Decide that eating amazing foods is a

“must” and you’ll find a way


Mindset Shift: Cost vs. Investment?

You spend money every day on

many different things—many of those are

non-essentials

Food is essential, so make it a priority

What are your most important common

purchases? Least important?

When you invest in food, you invest in you,

your future, and your family


Invest Now, Save Later…

Illness ends up being expensive in many different ways

Long term, being and staying healthy is the most economical option

Sick days off from your job could cost you promotions, important connections, and opportunities

Poor health could keep you from relationships, experiences, and enjoying life to the fullest

Medical care and medications are a huge financial burden—even with insurance


Quality vs. Quantity

Compare a cart full of packaged processed

food vs. cart full of nourishing, natural food

One reduces your health, the other

promotes it—there’s no comparison

Processed foods might cost less today, but

they’ll cost you more long term with the

health implications

Eating nutrient-rich natural foods; over

time you will need less to be satisfied and

nourished


Thrifty Shopping Tips

Buy in season

Buy local

Look for bargains, sales

(overripe counters)

Buy whole vs. pre-cut

Buy in bulk (share with friends)

Look online / home delivery

Buy organic

Get a big freezer!


Try to Buy “In Season” Foods

Eating what is in season keeps you

more grounded to the natural rhythms

of energetics and nutrition

Season foods are a better value and

have a better nutrient profile

As an added bonus, seasonal produce

simply tastes better too

Learning about seasonal foods helps

you learn about farming and food

production in general—this will help

you make healthier choices


Choose “Cheap” Produce Wisely

Conventional produce (non-organic) is the least expensive, and if you choose wisely, it’s just fine!

Least pesticides produce includes: onions, pineapple, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe, kiwi, cabbage, sweet potatoes, grapefruit, mushrooms

Most pesticides include: apples, celery, cherry tomatoes, cucumbers, grapes, peaches, potatoes, spinach, strawberries, bell peppers


Organic vs. Non-organic

Organic laws vary, but generally means no

pesticides, herbicides, fungicides, and no-

GMO seeds are used

If organic produces crosses a state or

country border, it may have been sprayed

later—after growing

Non “certified” organic produce from a

trusted local farmer might be even better

than certified—get to know your farmers!


Try to Buy from Local Farms

A huge portion of the expense of food is in

its transportation

Buying locally reduces transportation and

reduces costs to you

Local food is better for the environment,

generally more nutrient dense, and better

tasting

You don't have to worry about food

crossing any borders and being sprayed

Supports local economy & local farmers


Key “Bulk Buy” Items

Nuts & Seeds – often overpriced in stores, when you buy bulk they can cost ½ the price Tip: call the number or Google the company name, you can often order direct if you buy 5-10kg at a time

Oils – good oils are very expensive, but the biggest expense in the packaging! Tip: call the number or Google the company name, you can often buy direct if you order 5 liters+ at one time


Cow Shares, Co-Ops & Wild Game

Cow Share – this new spin on an old concept is becoming popular and it’s a very cheap way to get milk & meat from a trusted source

Group Buy Farms – same idea, often you can get various animal proteins & milks through group buy programs

Wild Game – in many parts of the world, deer, rabbit, or kangaroo overpopulation means there are more hunters than “eaters”—ask around at hunting clubs about purchasing wild game, it’s incredibly healthy

Tip: Google search “cow share + your city” to find opportunities


From the “Nose to the Tail…”

Eat the organ meats that come from

the butcher—they’re excellent for

you

Use bones and leftovers to make

mineral-dense soup broths

Juice overripe produce or make

soups or smoothies

Save your juice pulp to make

crackers—use it as a “flour”

replacement


Consider a “Big” Freezer

If you have a big family, an extra freezer

can save you lots of money long term

You can store seasonal produce, nuts and

seeds, meats and even homemade

prepared foods like soup broths

Freezing is a *great* preservation method

and most nutrients are saved

Most items will last 1 year or more once

frozen making bulk buying possible


We Love Fresh Markets

Produce tends to be both local and in

season

You get to meet and make friends with

your local food suppliers

You can discover new foods and new

growing techniques

This is a great place to request to buy

in bulk for discounts (feel free to ask!)


More Alternative Shopping Options

Community Supported Agriculture

Programs (CSA)

Online – home delivery

Local grocery stores

Chinatown, Asian markets (tropical

fruit often much cheaper here, they

have more direct suppliers)

Co-ops and community organizations

Tip: Google search “CSA + your city” to find opportunities


Cheaper By the Box

Organic box delivery is often 50-70%

less in cost because you take “a little

of everything”

Farmer wants to sell all his produce,

you want great produce

Box services allow you and famer to

partner up, it’s win-win

Most cities have official and “unofficial”

organic box services

Tip: ask about organic box services at your local health food store


Tips for Saving Money

Grow your own sprouts & herbs at home:

it’s fast, easy, cheap, and super nutritious

Volunteer at a local garden or co-op grow

center (you’ll get tons of free produce!)

Join a meetup group and participate in

“group buys” so you can benefit from

wholesale-sized orders

Prepare healthy snacks to take out with you

so you are less tempted to stop and buy

something expensive (and perhaps less

healthy)


Preserve Your Great Foods!

Freezing is a great way to preserve foods,

you lose very little of the nutrients

Dehydration is a simple and effective way

to save vegetables, fruits, nuts, and even

meats

Canning or pickling can be a good option

as well

Fermenting (cultured) foods is a healthy &

ancient part of many cultures, and makes

foods last


Eating Healthy on a Budget is Possible!

Try our thrifty shopping tips

Explore new methods of buying food

Experiment with how you preserve your food

Use your Support Group resources: live calls, expert

interviews, blogs, visualizations, the forum & much more


Eating Healthy On A Budget with Nadia Harper & Jon Gabriel

Documents

Eating Healthy On A BudgetWild Game – in many parts of the world, deer, rabbit, or kangaroo overpopulation means there are more hunters than “eaters”—ask around at hunting