Eating Healthy On A Budget

If you compare the price of organic meat to non-organic, or a bag of almonds to a candy bar, you would think that healthy eating is only for the rich and famous. But when you look at the big picture, eating healthy is much more affordable than you might think.

Tips for Keeping Your Grocery Bill Down While Eating Healthy

The first, and possibly most important, step to eating healthy on a budget is to plan your meals and snacks. The second is to write a grocery list and then stick to it. And the third is to prepare your own meals as much as possible.

Those three basic principles will take you far, but we’ve got a bunch more tips to keep your food and your finances healthy.

D.I.Y. Making Homemade Waffles

1. D.I.Y.

To get the most bang for your buck, tap into your inner Martha Stewart. To begin with, cook your own dinners and pack your lunch instead of eating out. Next, think outside the box — figuratively and literally.

I’m not suggesting you churn your own butter or make your own pasta, but a lot of packaged foods can usually be made more cheaply and healthfully at home — like popcorn. Instead of buying the portioned-out bags of microwavable popcorn, just buy a container of loose kernels, dump a couple tablespoons in a brown lunch sack, fold it over, and pop it in the microwave for two minutes. It’s still convenient, and quite a bit cheaper! You also have full control over what you add to it. Olive oil and sea salt is definitely a healthier option than a chemical-laden artificial butter.

Other examples:

  • Instead of buying frozen waffles, make your own.
  • Skip the packaged cookies, and bake your own instead, using healthier ingredients.
  • Make your own salad dressings and dips.

Buy Whole Foods Mom Buying Greens

2. Buy Whole Foods

A tip you may have heard before is to shop the perimeter of the grocery store. That’s because most of the processed/prepackaged foods are stocked in the middle aisles, while the healthier foods are kept in the outer aisles.

The whole foods you’re looking for include:

  • Vegetables
  • Fruits
  • Meat
  • Seafood
  • Dairy

Buy Foods Whole Woman Cutting Apples

3. Buy Foods Whole (Not Pre-cut)

Buying whole fruits and veggies is much cheaper than buying them pre-cut. This also applies to meats and cheese. Buy of a block of cheese, and shred it or slice it yourself. Buy a whole chicken, and prep and freeze it instead of buying individual chicken breasts. Buy grains in bulk (brown rice, quinoa, buckwheat, millet, etc.).

Choose Less-Expensive Protein Options Variety of Beans Foods

4. Choose Less-Expensive Protein Options

Meat is not the only source of protein. There are a lot of healthy protein options that are much less expensive than meat, like:

  • Beans
  • Cottage cheese
  • Edamame
  • Eggs
  • Greek yogurt
  • Nuts and seeds
  • Peanut butter
  • Quinoa
  • Tofu

Stock Up on Canned Frozen Foods Frozen Peas

5. Stock Up on Frozen Foods

Frozen fruits and veggies are still just as healthy — as long as no sugars or other unhealthy ingredients have been added. You can stock up on it when it’s on sale and, unlike fresh produce, you won’t find yourself throwing half of it away when it turns moldy in your refrigerator. Money-saver all around.

Choose In-Season Produce Variety of Vegetables

6. Choose In-Season Produce

It’s economics 101 — supply and demand. The fruits and vegetables that are in-season are easier to get, so they’re less expensive. Don’t know what grows when? Check out this seasonal ingredient map. You can also consider growing some of your own fruits, veggies and herbs by starting a container garden.

Make the Most of Your Leftovers

7. Make the Most of Your Leftovers

Don’t throw away leftover food at the end of a meal! Pack it for lunch the next day. Freeze it, and have dinner for another night. You might even want to invest in a vacuum sealer like FoodSaver® to keep your leftovers fresher, longer.

Look for Discounts Cutting Coupons

8. Look for Discounts

Discounts are everywhere; you just have to look:

  • Participate in your store’s customer loyalty savings program and use coupons.
  • Check out your local farmer’s market, where prices can be as much as 50 percent less than stores.
  • Look into rebate apps, like SavingStar®.
  • Check out online retailers, like Thrive Market. They can offer up to 25 to 50 percent savings.

Make the Swap Yogurt Cup

9. Make the Swap

Sometimes it’s just an even swap. Instead of buying white rice, buy brown rice. Instead of buying regular milk, buy a non-dairy option. Instead of buying regular yogurt, buy Greek yogurt. A lot of times, the prices are about the same for the healthier alternatives.

Eat Out for Less Father Daughter at Restaurant

10. Eat Out for Less

It’s easy to save money at restaurants when you eat healthy. Stick with water instead of pricier, and often calorie-loaded, alternatives. Skip the appetizers and desserts. You can even order just an appetizer instead of a pricier entree. Or order a big meal, and share it with someone else.

The Shocking Number Of Calories In Your Favorite Coffee Drink

If you’re not ordering regular coffee, there’s a good chance your morning cup has more calories than you think

For many, a cup of coffee is an integral part of their morning ritual.Shower, pack lunches, drop the kids off at school, pick up a cup of coffee and head to work.

Unfortunately, if we aren’t careful, this ritual can sneak hundreds of calories into our mornings. As you can see in the infographic, the calories in your drink can add up quickly, depending on what you order. Not only can the calories make a dent in your daily allowance, but also, most of them come from sugar.

In fact, many of these drinks have the same amount of sugar as a can of Coke; in some cases, it’s twice as much.

If you’re not careful you’re going to start your day with a sugar spike, which can leave you feeling drowsy — pretty much the opposite of what you want from your morning coffee.

Not only that, but if you order the same drink every weekday morning — say, a white chocolate mocha — this can add up to over 2,000 calories a week!

But that doesn’t mean you can’t enjoy your favorite coffee drinks. By using the tips outlined below, you can successfully reduce the amount of sugar and calories you consume in your coffee:

Nix the Whipped Cream

Removing the whipped cream on top of your drink can save you about 70 calories and half the fat.

Lighten Up the Milk

Instead of 2 percent or whole milk, opt for nonfat milk or coconut, soy or almond milk. Oftentimes, dairy alternatives will have no-added-sugar options, too.

Drink in Moderation

By reducing your drink size from 24 to 16 ounces, you can cut a third of the calories. A switch to 12 ounces will cut sugar and calories in half. Plus, do you really need a drive-through coffee every morning (and afternoon)? Making that cup of joe at home will help your health — and your wallet.

Ditch the Syrup

Instead of using flavored syrups for flavoring, add spices like cinnamon, nutmeg, or ginger to help add flavor.  You can also add a drop of your favorite flavor extract.

 

Change These 5 Habits to Save Up to 1,335 Calories

If you find you’re struggling to lose weight, it could be that some bad habits are weighing you down. Try these fixes to keep those bad habits in check, and you could save 1,335 calories.

Bad habit #1: You think you need a full portion of a decadent treat to feel satisfied.

The fix: Share with a friend.

Calories saved: 300

You don’t necessarily need a full restaurant serving of something rich and decadent—like french fries or chocolate cake, for instance—to feel satisfied. If you are tempted by such calorie-rich foods, keep your portion in check by sharing a small serving with your dining companion. Just think, a portion of restaurant-style french fries can be around 600 calories—sharing lets you save 300 calories and still get your french-fry fix!

Bad habit #2: You always stick to the recipe.

The fix: Swap in healthier ingredients.

Calories saved: 400

You found a recipe for dinner tonight, but there’s just one problem—it’s got mega amounts of cheese and other high-fat and calorie-laden ingredients. Do your waistline a favor and swap in healthier ingredients, such as low-fat cheese or dairy (or use less than the recipe calls for), bump up the amount of veggies you include and choose leaner cuts of meat. If you choose a lighter recipe that uses some of these tricks in the first place, you can save 400 calories over a traditional version.

Bad habit #3: You finish everything on your plate.

The fix: Eat half and save the rest for later

Calories saved: 415

If you’re eating at a restaurant—whether you’re ordering a sandwich for lunch or a regular-size dinner entree—try eating half of what’s on your plate and packing up the rest for another meal (especially if you’re at a restaurant that serves oversize portions). You can round out your meal with fewer calories by ordering a side of steamed vegetables or a salad. Many restaurant entrees can top out at over 800 calories, while a side of veggies can net you just 35 calories.

Bad habit #4: You’re wasting calories on add-ons you won’t miss.

The fix: Dip, don’t dress, your salad; ditch the top slice of bread.

Calories saved: 70-100

You’ve probably heard that restaurant salads can often be far from a healthy choice—salads that are drowned in dressings (or adorned in cheese, bacon bits and croutons) can pack a wallop of calories. Order your salad without dressing and then use the dressing as a dip. You’ll likely end up using far less than if you pour it on, and you’ll still enjoy the flavor with each bite. A full-flavored creamy dressing like blue cheese packs 140 calories into 2 tablespoons—try the dipping method and you’ll probably need a tablespoon or less, saving 70 calories. Another place you can use this trick is to ditch the top slice of bread and eat your sandwich open-face—erasing 100 calories.

Bad habit #5: You eat when you’re bored.

The fix: Go for a walk.

Calories saved: 150

When you’re bored, it can be super-easy to poke in the cupboards to find a snack “for fun.” Next time you find yourself reaching for a snack out of boredom rather than hunger, try substituting activity instead—go for a walk, do some push-ups or stretches—and you’ll end up burning calories instead of consuming them. By not munching on those chips, you could save 150 calories … and that’s if you were only going to eat a single serving!

Recipe: Pumpkin Bars

These dense, moist bars are sweet enough to satisfy a craving but they won’t send you into a sugar rush. Bonus: There are no refined grains in this recipe. Only nutrient-rich ingredients make this a treat that’s not only delicious, but one that will also give you energy to keep you going.
Ingredients

1 (8-ounce) package dates ¾ cup walnuts ¾ cup almonds ¾ cup peanuts 3 tablespoons hemp seeds 1 tablespoon pure maple syrup 2 tablespoons pure pumpkin puree ½ cup unsweetened shredded coconut 1 teaspoon pure vanilla extract 1½ teaspoons ground cinnamon 1½ teaspoons ground allspice

Directions
  1. Place all the ingredients in a food processor and continuously pulse until the mixture is thoroughly combined but some chunks of nuts remain.
  2. Line a 9-inch square pan with parchment paper, leaving an inch or two of overhang of paper on two opposite sides for easy lifting.
  3. Spread the mixture in the prepared pan, using a spatula to firmly press it down against the bottom of the pan.
  4. Allow it to set for 30 minutes in the refrigerator, then use the paper overhang to lift the entire slab out of the pan.
  5. Cut into bars.
Nutrition information (per serving)

Makes 7 servings.

Calories: 397 Total fat: 26.7 g Saturated fat: 5.1 g Trans fat: 0.0 g Cholesterol: 0.0 mg Sodium: 4.2 mg Total Carbohydrate: 36.2 g Fiber: 7.6 g Sugars: 25.3 g Protein: 10.4 g

Source: Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic — Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books)

This article was written by Digestive Health Team from Cleveland Clinic and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

5 Myths About Cravings That Might Be Holding You Back

Imagine you’ve been on a healthy-eating kick. Everything is going great. You’re skipping the drive-thru, you’re passing up that second slice of pizza, you’re snacking on apples and adding a side salad to dinner. Then — wham! — out of nowhere a craving strikes and you find yourself elbow-deep in a tub of Rocky Road ice cream. In the moment, it can feel like cravings are this powerful force that can derail any resolution and let your appetites run wild. But in reality, it’s possible to get a grip on a craving’s pull and hold tight to your healthy-eating goals.

“I am a big fan of moderation,” says Traci Mann, PhD, professor of Social and Health Psychology at the University of Minnesota and author of “Secrets From the Eating Lab.” “I believe you will crave your favorite foods less if you know you can have them sometimes.”

It also helps to understand what you’re up against, she says: Hunger hits when your body sends the brain signals that it needs more food, and it’s influenced by things like how full your stomach is, your blood glucose levels, and certain hormones in your body. Appetite, on the other hand, has far less to do with when you last ate. It’s a desire for food that’s often triggered by seeing, smelling or thinking about something tasty, and it can also be influenced by everything from stress levels to medical conditions to certain social situations.

When someone’s appetite centers on a particular food (say, a bucket of popcorn as they walk into a movie theater or a piece of chocolate at the end of a hard workday), they typically call that a craving. And cravings can last for a few fleeting minutes (mmmm, those doughnuts in the breakroom look good) or for days (like when you find you’ve been dreaming of Sunday brunch since Wednesday).

The next time you feel an urge to eat something you’d rather not, you could try to double down on your willpower. But a better idea might be making a tweak, like switching to your go-to snacks or changing your default portions.

Here are five myths about cravings and appetite that might lead you astray, and five expert tips to help you conquer your cravings

Myth #1: A craving is a sign that your body needs something

Does your penchant for double cheeseburgers mean your body’s low on iron? Is that bag of salty pretzels calling your name because your body’s dehydrated and you need the salt? Probably not, says Sarah Haas, a registered dietitian nutritionist in private practice in Chicago. “People think a craving for something means they must have it, but that’s rarely the case,” she says. It’s more likely that your penchant for salty, crunchy, fatty, or sweet foods is tied to habit or certain moods and triggers. If you tend to grab a granola bar every afternoon on your drive home from work, you may find yourself craving something crunchy and sweet right on cue when you climb behind the steering wheel.

Things like not getting enough sleep and water may also lead to an appetite uptick. “There’s no question that what’s going on in our lives affects what we eat,” says Haas.

Pro Tip: To tease out appetite (the urge to eat) from hunger (your body’s physiological need to eat), stop thinking enticing foods and start thinking boring snacks. If an apple sounds just as appealing as a bag of chips, you’re probably hungry. If not, those chips are probably calling to your emotional side — not your stomach.

Myth #2: Your body will tell you when it’s full

While many health experts will say that your body is the best source to tell you when you’ve had enough, if you’ve been a overeater for years, your gut feeling may actually be a little off. “Researchers have tried to train people to ‘listen to their gut’ for signs of fullness, but it is not always easy to do,” says Mann. “And feeling full lags behind eating, so once you do notice feelings of fullness, it’s likely too late. You might already be overstuffed.”

Pro Tip: Instead of pausing midmeal to assess their satiety, some people have an easier time paying attention to what portion sizes tend to feel good and then duplicating those at future meals, says Mann. For instance, if one slice of pizza and a small salad tends to leave you feeling satisfied (not stuffed), then that’s probably a good amount to serve yourself. Ditto if a half-cup of cottage cheese and a big bowl of fruit at breakfast tends to tide you over til lunch time. “Using trial and error to figure out what feels just right can also be easier to remember than trying to figure out midmeal how you feel,” she says.

Myth #3: Comfort foods make you feel better

It’s obvious that mac and cheese or a big bowl of ice cream would feel more comforting than, say, a simple salad or a piece of fruit…right? Not so fast. While science has found that pleasing foods can spark the brain’s reward and pleasure centers, Mann’s research suggests that so-called comfort foods don’t actually bring any more comfort than other foods. In a study of 110 college students, some participants were given their chosen comfort food after watching a film that negatively affected their mood, while others were given a different food, or none at all. The comfort-food group did feel better after eating, but no more than the other participants.

Pro Tip: If a banana can lift your spirits just as much as a banana split, use that insight to resist the siren song of the sweeter option.

Myth #4: Dessert is definitely out

It’s time to stop demonizing dessert. “People try to control cravings by denying themselves the foods they crave, but this just makes them crave more,” says Mann. And, worse, when people put foods (or entire food groups) on the no-no list and then slip up and indulge, they tend to go overboard with how much they eat, because they already feel like they blew it.

Pro Tip: “Instead of denying yourself, the best way to keep cravings at bay is actually to allow yourself to have those foods in reasonably sized portions,” Mann says. And if you worry that a sometimes treat can quickly slide into a daily habit, it’s OK to set up parameters for yourself, says Mann — like saving desserts for the weekends or having red meat only at restaurants or ball games.

Myth #5: A good diet is no defense

Appetite and hunger don’t have to go hand in hand, but when they do overlap they can create more intense or specific food cravings, says Mann. Let’s say you’re trying to break a midmorning-muffin habit. If you skip breakfast and then walk past a platter of muffins, you could crave those buttery baked goods even more than you might on a morning when you started the day with a balanced breakfast.

Pro Tip: Try to make most meals balanced and varied, says Haas. She recommends focusing on whole grains and lean proteins, both of which can help you feel fuller longer. “It’s a combo that provides sustainable energy,” she says, so you’re less likely to be ravenous (and vulnerable!) when a craving strikes.

Cravings happen to all of us. But they don’t have to control us. Sometimes it’s the things you do when your appetite isn’t raging that can help you keep those cravings in check.

4 Easy Ways to Sneak in More Vegetables

Pop quiz: How many vegetables do you eat in a day? If you’re well below the two to three cups that doctors recommend, well, you’re in a very crowded club. A 2017 study by the Centers for Disease Control and Prevention found that nine out of 10 American adults are missing the mark, when it comes to eating their veggies.

1025X746 More Vegetables Blog 01

That’s an especially hard stat to swallow when you consider that “vegetables are the most nutrition-packed food group,” said Dawn Jackson Blatner, RDN, a registered dietician in Chicago and nutrition consultant for the Chicago Cubs. “They have fiber, vitamins, minerals, and phytochemical plant compounds that can protect us against all kinds of diseases, including heart disease, diabetes and cancer.”

Does eating salad feels like a chore? Chomping on carrot sticks feel like a snore? Instead, try adding vegetables to dishes you already eat regularly, suggests Wendy Bazilian, PH, RD, a San Diego-based nutritionist and author of The Superfood Rx Diet“This approach is kind of like playing a game: finding new ways to put together a dish so you can have a delicious meal — and well-lived life.” And as you eat more vegetables in familiar dishes, you may grow to love their tastes and textures — and eat them even more, she says.

Be a Sneak! Think your fave foods can’t be veggified? Try these 4 tips:

1. You crave: fried rice. Reach for: cauliflower.

Any trip through the grocery store will confirm that, when it comes to subbing in veggies, cauliflower is king. The versatile veg is easy to mash, roast and — yes — even rice. After washing and drying the head of cauliflower, simply chop it up either by hand or pulse in a food processor until it resembles rice, says Blatner. Every serving of this cruciferous vegetable packs almost half of your daily value of Vitamin C, as well as a healthy dose of fiber and protein.

Recipe inspiration: Fried cauliflower rice with carrots, cashews and corn or rainbow cauliflower rice bowl recipe

2. You crave: burgers. Reach for: mushrooms.

You’ve seen mushroom burgers on plenty of menus, but did you know that you could put diced mushrooms directly into the meat patty? “Even the heartiest meat lovers rarely notice the difference,” says Bazilian, because the mushrooms add both moisture and umami. For most recipes, you can swap about one-third of the meat for diced mushrooms without having to make any major changes, Bazilian says. And that sneak will lower the burger’s saturated fat and calories, while upping its fiber.

Recipe inspiration: Beef and mushroom burgers

3. You crave: pasta. Reach for: zucchini.

Zoodles are all the rage these days — with reason, says Blatner. Spiralized zucchini has a spaghetti-like quality that’s versatile enough for most pasta dishes. Yet it’s less calorically dense than traditional pasta and won’t give you the usual blood sugar spike, says Bazilian. It also boasts a good amount of potassium, which can help control blood pressure and may lessen your risk of stroke. You can find zoodles in the freezer aisle at the grocery store or, to make the shape at home,  use a mandolin or spiral vegetable slicer to cut the squash into ribbon-like strips.

Recipe inspiration: Asian sesame zucchini noodles or zoodles and turkey meatballs

4. You crave: mac and cheese. Reach for: butternut squash.

This comfort dish usually gets its richness from a double whammy of cheese and butter. But subbing in some pureed butternut squash can add a similar silky creaminess — with far fewer calories and less saturated fat, says Blatner. Butternut squash is also high in fiber and potassium, and it lends a subtle sweetness to the dish. “It’s really phenomenal,” she says. Subbing in some pasta made from chickpea, lentils, or black beans can add some fiber and protein.

Our latest program, The Ultimate Portion Fix, has over 300 pages of recipes to incorporate your favorite foods and healthy alternatives the entire family will enjoy.  Send us a message if you are ready to change your nutrition!

Moooove over and make way for grass fed beef!

Grass-fed beef is becoming a more recognizable term when shopping for meat. But there’s some confusion between the definitions grass-fed and grass-finished. If grass-fed beef describes meat from cattle that ate grass, what does the term “grass-finished” mean? Don’t they both mean the same thing? Not quite. Simply put, grass-finished beef comes from cattle that ate nothing but grass and forage for their entire lives. Grass-fed, on the other hand, may be used to label meat from cattle that have that were started on a grass diet but have either received supplemental grain feed or are finished on a fully grain-based diet. Many “grass-fed” cows spend the last few months of their lives eating grain in feedlots to help them quickly gain weight before going to slaughter. Cattle are not required to have a full grass-fed diet in order to get the grass-fed label on your beef’s packaging. Moreover, “grass-fed” cows are not necessarily pasture-raised.

There are several reasons to choose grass-fed and grass-finished beef, including a number of significant health benefits. Grass-finished beef is 20% lower in calories than grain-finished beef and has higher levels of Omega-3 fatty acids, CLA’s (Conjugated Linoleic Acid — an essential fatty acid that fights cancer and inhibits body fat), and Vitamins A and E.

  • According to a study at California State University’s College of Agriculture, grass-fed beef nutrition includes significantly more omega-3 fatty acids and more conjugated linoleic acid (CLA) than grain-fed beef. Grass-fed beef, one of the best protein foods around, is also higher in precursors for vitamin A and E and cancer-fighting antioxidants compared to grain-fed beef. (Read more on CLA here) If you haven’t heard of CLA yet, it’s a powerful polyunsaturated fatty acid we must obtain from our diets that’s been shown to help fight cancer, discourage weight gain and build muscle, and high-quality grass-fed beef and butter from healthy, grass-fed cows or other animals are the top sources of CLA.

CLA is considered to be one of the strongest nutrient to defend against cancer.  A study conducted on women who were provided high amounts of CLA-rich foods had roughly a 60% lower risk in breast cancer over those who had little to no amounts of CLA in their diet[*].

Research done on laboratory animals who were given a very small amount of CLA – less than 1% of daily caloric intake – provided a reduction in tumor growth.  Most naturally occurring nutrients containing anticarcinogenic properties are derived from plant foods. CLA is unique because it’s one of the only anticancer nutrients derived from meat, with grass fed containing more than grain fed.

  • Grass fed beef also provides up to six times more of the healthy fats, “omega-3 fatty acids”.

While these fatty acids are more prevalent in fatty fish such as salmon, grass fed beef can be a great alternative.

Here are some of the benefits from increased Omega 3 consumption:

  • Alleviates Rheumatoid arthritis – Omega 3’s are highly effective in decreasing all markers of inflammation[*].
  • Helps with depression – Researchers have seen an increase in mental well-being by supplementing with omega-3 fatty acids.
  • Helps you focus – Recent studies conducted show omega-3’s to be a promising alternative to alleviate attention deficit disorders (ADHD) over stimulant medications.

Because the majority of the brain is made up of fat, consuming more healthy fats can help relieve several neurological disorders.

More than half (actually 80%) of all antibiotics sold in the United States go directly to livestock such as cows, chicken, turkey and pigs. As we’ve mentioned earlier, the diet and lives that grain fed animals undergo is extremely poor.  Cows that aren’t grass-fed live on diets of grain and are typically given hormones to unnaturally increase their weight and hence yield more meat.  The main reason farmers use more antibiotics is that as meat demand goes up, animals are confined to smaller and smaller spaces, and this greatly increases the spread of disease. The use of antibiotics in meat, particularly factory-farmed meats (think dollar menu burger), contributes to antibiotic resistance in human, which is why it’s so important that you not only question what goes in your body, but what goes in the body of the animals you put on your dinner plate.

The risk of food poisoning is greatly reduced with grass fed beef when compared to grain fed beef.

One of the largest studies conducted by Consumer Reports analyzed 300 packages of ground beef. They found an antibiotic-resistant bacteria, methicillin-resistant staphylococcus aureus (MRSA) in three of the grain fed samples and zero in the grass fed packages.

Additionally, they found 18% of the non grass fed beef samples containing superbugs – bacteria that is resistant to more than 3 types of antibiotics – compared to only 9% of beef samples from grass fed livestock[*].

  • Grass Fed Beef Decreases Risk of Heart Disease

Clinical evidence concludes a decreased risk of heart disease with an increased consumption of CLA, a nutrient abundant in grass fed beef[*].

Grass fed beef helps mitigate heart disease with:

  • Antioxidants such as vitamin E
  • High amounts of omega-3 fatty acids
    • Less unhealthy fats
    • Lower amounts of bad cholesterol, known as LDL Cholesterol.

The next time you go to purchase your ground turkey or hamburger beef, think about where it came from and if you are healing your body or causing more harm.  A great place to purchase grass fed-grass finished meat is through https://www.alderspring.com