guest post by:
Davian Masters

Davian Masters is a professional article writer and blogger who has written about pregnancy, diet, physical health, and social health topics for sites that sell wedding favors and baby shower favors. Below is an article about healthy super foods that anyone can afford.

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Healthy Super Food that Everyone Can Afford

Very often, people who feel uncomfortable with a change of diet use one simple argument – healthy foods cost too much. It is actually true that obesity levels among people having limited budgets are higher.

In fact, healthy foods are often simple and inexpensive items that can be purchased from any store. There is no need to purchase exotic items or specially-designed diet meals. Most fruits and vegetables are healthy super foods that everyone can afford.

These are some of the best and healthiest foods that can be purchased even if your budget is tight.

Broccoli
Broccoli is a healthy and inexpensive option. It can be consumed raw (in salads for example) or cooked in a number of ways.

Broccoli contains a number of important elements and vitamins. These include magnesium, vitamins K, C and A, fiber, potassium and phosphorus. People suffering from thyroid disorders should increase their broccoli intake, since the vegetable contains natural elements aiding the functioning of the gland.

Fresh Nuts
Almonds, walnuts, sesame seeds and other fresh nuts are probably one of the best types of super foods.

Almonds contain vitamin B, calcium and useful lipids. They provide the body with energy and are an excellent brain food.

Walnuts contain omega 3 fatty acids, copper and manganese. These nuts contain large amounts of antioxidants, which counter the action of the harmful free radicals. Walnuts improve the functioning of the cardiovascular system.

The walnut is another excellent type of brain food. To function properly, brain cells need omega 3 fatty acids that are mostly contained in walnuts and marine fish.

Baked Potatoes
You have probably heard that potatoes are not the healthiest of foods. This might be the case when it comes to French fries. Other preparation methods can turn potatoes into a healthy super food.

Baked potatoes decrease the level of bad cholesterol in the human body. They also aid the functioning of the digestive system and can be part of the diet of people experiencing stomach problems.

Cucumbers
All vegetables are healthy. The cucumber is one of the most inexpensive options available on the market.

Cucumbers are the vegetable that contains the largest percentage of water. They also contain vitamin C, vitamin A, potassium, manganese and fiber. They are also rich in the important mineral silica. Silica is an important component of connective tissue that improves the condition of bones, muscles and tendons.

Cucumber juice improves the complexion and health of skin.

Beans
Beans are an excellent source of proteins, antioxidants and folic acid. Beans can be cooked and bean sprouts are another healthy and affordable option.

The daily consumption of beans can diminish the level of bad cholesterol in blood, while simultaneously providing the body with various useful nutrients.

Most beans contain only two to three percent lipids, 20 percent proteins and large amounts of carbohydrates. Carbohydrates will provide your body with instantaneous energy boost. The fiber contained in beans aids digestion and the functioning of the intestines.

Super foods can be inexpensive. It is all about discovering the right ingredients and the right recipes. Preparation methods play very important role when it comes to keeping useful ingredients inside food. Get informed and learn more about the food you eat if you want to be preparing healthier meals.

The economy that is affecting the prices of daily necessities and the lack of job security are teaching us all the value of penny pinching. Stores that have suffered heavy losses during the recent economic downturn are doing their best to attract and retain shoppers. Given this, there has never been a better time to get the goods you want and save money! Learn how to cut your grocery bills in half!

CLIP AND ORGANIZE COUPONS

1. You don’t need to spend hours clipping and organizing coupons and matching them up with store sales. Set aside a time to sit down with your Sunday paper for this task. The rewards in terms of savings will be worth the time and effort you put into it. Check out coupon sites such as couponmom.com and many others to for the latest and best coupons.

2. To know which supermarkets have sales, go over the advertising circulars in your Wednesday and Sunday newspapers. Search for specific items that you want.

3. Every Sunday, as you clip and organize your coupons for the week, create a weekly menu plan as well. This will not only save you money but also save additional costs on stocking perishable goods that might spoil.

MATCH COUPONS WITH SALES TO MAXIMIZE DISCOUNTS

4. View the sales at different select supermarkets. View weekly specials and see if you can match items with your coupons. If you find that a certain item has a high-value coupon, get as many coupons as you can to leverage maximum discounts. With all this homework, don’t forget to note down the expiration dates on the coupons you plan to use. You don’t want to miss out on the savings.

5. You can save 80 percent or more on your weekly grocery bill by matching coupons to the items on sale in your local supermarket. For example, if the price for a bottle of Heinz tomato ketchup is $4 and it’s available on sale at $2.75, use your 40 cents off coupon for Heinz ketchup and get a further discount. You’ll only pay $2.3 for the ketchup, saving $1.7, which is almost half the cost.

TAKE ADVANTAGE OF AMAZING DEALS

6. Buy items that are priced very cheaply and use coupons to get them for free. Soups, broths, frozen vegetables, frozen yoghurt, beans, tomatoes and frozen meals are sometimes sold at $1 a pack at large supermarkets. Using coupons on top of the low price means that you can buy an entire week’s goods without spending more than a dollar or two! For example: soup is $1 per can, you have a coupon for 50¢ off, the store doubles the coupon, your soup in FREE!

7. Watch out for amazing deals of values of less than $2. You can even buy beans for a dime on double coupon days at your local supermarket.

8. Buy perishable goods that are within a day or two of their expiration date. You can get an entire pack of 12 large breakfast muffins valued at $10 for $2 if you buy it a day or so before the expiration. Remember that food items are marked for expiration conservatively. The muffins you buy can be stored in the freezer and consumed over a couple of days.

MANAGE SAVVY GROCERY SHOPPING

9. Get yourself a coupon organizer; invest in a proper organizer, don’t compromise. Visit your supermarkets or check prices for the items you want online. Write down the highest and lowest prices at your supermarket for the largest items you need every week. When the price hits its lowest point, use your collected coupons buy as many of the items as you want and stock up.

10. Collect additional coupons from different coupon websites or by borrowing Sunday circulars from a recycling center or from friends. You can even get coupons at some libraries and grocery stores; check the notice board for coupon swaps. Trade the coupons you have with other people or at coupon trading sites, for example, thriftyfun.com.

11. Find food coupons online for new or promotional items. You’ll often find that these items are heavily discounted. Buy basic everyday items such as butter, coffee, tea, chips cereal, pet food and juice in bulk using discount coupons.

12. Search for grocery coupons either by product name (Mycoupons.com) or via zip code (Valpak.com). You’ll be directed immediately to different shopping sites where you can redeem your coupons instantly. Use these sites to register for email alerts when good coupons come up in your zip code.

USE REBATES

13. Rebates are usually offered on the holiday shopping you do. Good Friday, Easter, Thanksgiving, Halloween, Christmas, Fourth of July – all these festive days see lucrative rebates put up by many supermarkets and stores. A rebate can help you shave off anywhere from $1 to $5 from your product’s cost. However, these rebates are of no use unless to remember to mail them in.

14. Keep an eye out for rebates at the supermarket; check bulletin boards and displays for Ads on manufacturer refunds or rebates.

15. Store your receipts carefully post purchase; you can always check later if there was a rebate on for any of the items you purchased and claim it.

16. Before you start using a rebate product, be sure to clip the proof of purchase from it that states rebate value. Once you’ve put away your groceries, do your rebate paperwork. Keep all mailing accessories handy such as pen, envelopes, scissors, glue, mailing labels, and stamps and so on handy. This way you won’t postpone your rebate mailing work.

17. Make sure you keep a copy of completed rebate forms, just in case!

18. If you forgot to pick up a refund form at the store, check the manufacturer’s website for the form and print it out.

19. Maintain a list of the rebates you’ve mailed in along with phone numbers to call in case you need information. If your rebate doesn’t arrive within the time stipulated by the company, call the manufacturer and follow up.

ADDITIONAL TIPS TO SAVE MONEY

20. Buy a freezer to store the meat and other perishable goods that you buy in bulk.

21. November and December see more food coupons than any other months. Stock up on coupons and use them on pre-holiday and post-holiday sales for maximum savings.

22. The items that are more expensive are usually found at eye-level on grocery shelves, so that customers will spot them easily. The cheaper items will be in shelves that are above and below eye level. Look for these.

23. Join frequent buyer programs at large stores to take advantage of store incentives offered to frequent buyers. You may even get an additional 10% shaved off of goods!

24. Buy raw ingredients and make your own sauces. When you buy readymade sauces with mixed in seasonings, you’ll be paying 50% more. Juice that comes premixed costs 60% more than frozen concentrate that you can use to mix your own juice.

25. Buy frozen veggies in large packs instead of boxes. The boxed ones are more expensive due to the packing.

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written by: Marina
Marina is owner of 1001Shops an online purveyor of retail specialty products like accent tables, decorative mirrors and a lot more.

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Image courtesy of: Ambro / FreeDigitalPhotos.net

Do you need to cut your grocery bill?

Wondering how to reduce your grocery budget and eat better?

No one wants to sacrifice what and how they eat in order to save money. Luckily, there are many easy ways to save money without sacrificing the quality of your family’s meals. Done properly, these tips will actually make your meals a lot better.

Use a Crockpot
Are you too tired or busy to cook? Do you find yourself reaching for the takeout menus just so you can get something on the table? If so, you need to consider using a Crockpot. A Crockpot will provide your family with flavorful meals for just a few minutes of work. You start the meal in the morning, let it simmer all day, and come home to a wonderful meal. Crockpots, whether new or used, are inexpensive and will save your family both time and money. Try recipes for Crock Pot BBQ or Crock Pot Red Beans & Rice.

 
Make Your Own Bread
Most people have never given serious thought to making their own bread. But how much is a loaf of bread at the store? A cheap loaf is $1.50; a good loaf is two or three times that. You can make gourmet quality bread at home for literally pennies on the dollar. The ingredients for most artisan breads cost about fifty cents.

Bread machines are just as easy to use as crockpots and can often be found new at yard sales and thrift stores. You load the ingredients, set the machine, and wait. A few hours later you have fresh bread. Most machines even have a delay feature, so you can time the bread to be ready when you get home. Not much is better than homemade bread, unless you pair it with a roast cooked in the crockpot.

Double and Freeze
It’s no more trouble to double a recipe. When you do cook make twice as much as you need, then take half of it and freeze it for later. This handy meal will be nice to have on one of those nights when you’re too busy or too tired to cook. Pull it out of the freezer, pop it in the oven or microwave, and dinner will soon be ready. If you buy the ingredients on sale you will save even more.

 
Buy Fruits and Vegetables in Season
Not only are they cheaper, but you can also freeze them for later use. Most fruits can be had by the gallon at farmer’s markets for the price of a quart at the supermarket. This will allow your family to have fresh fruit in the winter without paying exorbitant prices.

 
Make Your Own Cleaners
Lastly, one of the easiest ways to cut your kitchen budget is to stop buying those overpriced cleaners from the store. Safe and effective natural cleaners can be made at home using all-natural ingredients such as vinegar, baking soda and ammonia. Check out recipes for homemade cleaning products. This tip alone could save your family hundreds of dollars a year.

These are just a few easy tips to help your family save money in the kitchen. There are many more, and with a little work you can put even more money back into your family’s budget.

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Written by: Isaac Bullen

Isaac writes on behalf of Cliq Studios a home improvements business who design, manufacture and sell quality kitchen cabinets which come with a lifetime warranty. Use the Cliq Studios website to visualise your new kitchen, request free kitchen samples or check kitchen cabinet prices. Whatever your requirement – trust Cliq Studios’ wholesale kitchen cabinets to exceed expectations.

Contaminated produce continues to make headlines and continues to make people sick.

When we had the tainted spinach scare last year, it was enough to make me splurge for a bottle of that expensive fruit and vegetable wash. A year later, this money saving mom is even wiser because I’ve learned to make my own homemade fruit and vegetable wash!

Do you really think that water will rinse away all the pesticides and chemicals on your produce? Even if you’re buying organic produce, you probably need more than water to tackle the germs from the customer that coughed on your apple or the clerk that sneezed on your grapes. And just think about how many people touched your tomato trying to find the right one! So, have I grossed you out and gotten your attention?

Exactly what is in that $6 bottle of Fit Fruit and Vegetable Wash? Purified water, oleic acid and glycerol, ethyl alcohol, potassium hydrate, baking soda, citric acid and distilled grapefruit oil. Our homemade produce wash will kill bacteria and dissolve both wax and pesticide residue. It’s all natural and effective, and it sure beats a $6 bottle of Fit Fruit and Vegetable Wash.

Homemade Fruit and Vegetable Wash Recipe:

• 1 cup water
• 1 cup vinegar
• 2 TBS baking soda
• 2 TBS lemon juice

 
Directions:

1. Mix together all ingredients in a deep bowl…it will fizz!
2. Pour into a clean spray bottle.
3. Spray fruits and vegetables generously.
4. Let sit for 5 minutes.
5. Rinse.
6. Store any remaining produce wash in the refrigerator.

 
What are you waiting for, open up your pantry and mix up a bottle today! It’s time to do battle with the dirt, pesticides and bacteria!

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Photo courtesy of Free Web Photos

Being a mom is more than a full-time job; it’s a lifetime job. You don’t have scheduled start and end times, breaks, or even meals unless you wrestle your schedule into submission. Applying yourself to raising your family takes strength, determination, inspiration, creativity, and so much more – but one thing it always takes is resources.

There are many ways to stretch your dollar, many of which are already outlined on this site, but there are always more ways to help you get the best products for your family at the best price with coupons. That doesn’t have to mean wasting your valuable time clipping coupons when you could be accomplishing something on your long to-do list. It does require a time investment, but you’ll be back to being a super mom in no time when you go online for your coupon needs. There are several ways to use coupon websites, whether you’re switching to them as your sole coupon source or adding them to your clippings. To learn more about how to successfully troll the online savings waters, check out some of the following tips and websites.

The Basics of Coupons & Online Opportunities

When it comes to saving money online, there are several different types of coupons to try – based on your specific needs and preferences, you can choose the type or combination that best serves you.

• Paper Coupons: You can order pre-clipped coupons from websites that offer them, paying a low percentage of the coupon savings (usually 10-20%) plus shipping and handling. Some of these websites also charge an annual membership fee, but it tends to be reasonable at around $10. If you use every coupon you order, you’ll still be saving a considerable amount, but it’s not for everyone. It works best if you routinely buy large quantities of a wide variety of items – the trade-off here is that most paper coupon sites offer hundreds of thousands of coupons, whereas other types of coupon sites offer a thousand at best. You can save on more items with paper coupons, but if you don’t have a wide variety on your list, they might not be the best choice for you. Example: TheCouponClippers.

• Printable Coupons: Websites that offer printable coupons typically don’t charge you anything, but their selection is often limited – many of them max out at under 100. Some of these sites also have specific software that you need to install in order to print their coupons, but again, you don’t have to pay for it – manufacturers pay these sites to offer a limited number of coupons in order to increase their visibility. You’ll use up some paper and ink, but in the end, printing coupons is often worth your while. Example: Coupons.com.

• Coupon Codes: If you’re a consistent online shopper, coupon codes will be helpful. Simply enter them at checkout and you’ll get the savings – several websites offer updated lists of coupon codes, so all you have to do is keep checking for your favorite stores to release codes. Example: RetailMeNot.

• Click & Save: This is a great option if you use specific store cards like Kroger because you can simply register your card on a click-n-save website to get digital coupon savings. To redeem them, simply use your store card at checkout the next time you go shopping. While you may need to remind yourself of which coupons you’ve clicked on, it’s a fast and easy way to save. You can even save digital coupons to your phone and show them to the cashier if you’re shopping for something besides groceries. Example: Cellfire.

3 Simple Ways to Maximize Your Savings

Finding and getting the coupons and codes for the products you use is only half the battle. You also need to stay aware of several factors that can influence the success of your coupon “clipping” – these tips can help you stay on top of your savings.

1. Check Dates: Make sure that the coupons and codes you get are valid for when you want to use them.

2. Check Compatibility: If you have multiple coupons for the same item, how many of them can you get in one trip while still saving on each? Some coupons are more flexible than others, but you’ll need to know exactly how you can use them if you’re going to stretch your dollar to its limits.

3. Plan Ahead: If you choose to order paper coupons, you can increase your savings by planning ahead. This is especially effective if you plan your meals by the month or more because the best way to take advantage of this service is to know exactly what you’ll need, when you’ll need it, and how much of it you’ll use.

For example, if your family uses ten boxes of spaghetti noodles each month, order ten coupons at a time – but only if you can use them before they expire. Compatibility is key here – if you can use ten coupons at once, there’s no reason to get any fewer. But if you can only use two at once, you’ll have to make five grocery store runs before your coupons expire. Depending on your schedule and the coupons’ flexibility, you’ll need to make informed and accurate decisions in order to save the most.

No matter what you do, check your favorite coupon sites consistently – at least once a day – to make sure you don’t miss a big coupon for a product you use often. It’s easy to get lost on these sites, so make sure you don’t waste time. Setting a timer or letting the laundry buzzer remind you to get going on something else can help you stay on schedule while saving the money you work so hard to make.

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written by: Alexis Bonari
Bio: Alexis Bonari is currently a resident blogger at College Scholarships, where recently she’s been researching college essay selection as well as massage school scholarships. Whenever this WAHM gets some free time she enjoys doing yoga, cooking with the freshest organic in-season fare, and practicing the art of coupon clipping.

When you’re clipping coupons, do you find yourself saying, “why bother…it’s only 50¢?” The Budget Diet girl says treat that little coupon with respect because 50¢ can add up to BIG SAVINGS if you use it when the item is on sale. In the world of frugal living, this is know as coupon matching!
 

Take a look at a few of my recent coupon matching bargains…

• Totinos Pizza Rolls, 15 count
• Original Price: $1.99
• Sale Price: 99¢
• Coupon: 35¢ (coupon is tripled)
• Final Price: FREE

 

• Sunny D Drink, 64 oz.
• Original Price: $1.79
• Sale Price: 99¢
• Coupon: 25¢ (coupon is tripled)
• Final Price: 24¢

 

• Quaker Instant Oatmeal, 8 – 10 count
• Original Price: $3.79
• Sale Price: $1.79
• Coupon: $1.00
• Final Price: 77¢

 

• General Mills Cheerios
• Original Price: $3.49
• Sale Price: $1.49
• Coupon: $1.00/2
• Final Price: 99¢

 

Did you know that the average American family spends $10,000 a year on groceries? If you get serious about coupon matching, you can easily cut that number by about $3000 year! WOW…that little 50¢ coupon is looking better and better! Here’s a simple 3 -step plan to help you save money on groceries:

1. Plan Your Meals – plan your meals and make your list based on the grocery sale ads, and the food you have on hand. If chicken breasts are on sale, this is the week to serve grilled chicken or a chicken casserole. If you have a freezer full of ground beef…get cooking!
2. Try Coupon Matching – this is where you’ll find serious savings! The good news is there are websites and blogs that will actually do the coupon matching for you! I’m a fan of TheGroceryGame.com – they let you know what’s on sale and where to find the coupon!
3. Buy Store Brands – if you need an item, and it’s not on your coupon matching list…opt for the store brand instead. Let’s suppose that Cheerios are not on sale, but you still buy them because you have a coupon that’s expiring for $1.00 off 2 boxes. Your final price per box is $2.99, but the store brand Cheerios are always just $1.99! On average, store brands save you about 25%, and most stores offer a moneyback guarantee if you don’t think their brand is as good as the national brand.

 
Using coupons is kind of like the Kenny Roger’s song…”you’ve got to know when to hold ‘em, know when to fold ‘em, know when to walk away, know when to run!”

Image: luigi diamanti / FreeDigitalPhotos.net

Take this quiz.

Eating healthy means:

• A. I must do my shopping at Whole Foods
• B. I need to spend a lot of money
• C. I should buy everything organic
• D. none of the above

 
If you answered none of the above, you’re right! There are plenty of affordable healthy food options waiting at your grocery store!

Top 10 list of cheap, healthy foods – nothing weird, just real food:

• Beans, beans, beans

Try The Budget Diet’s favorite bean recipes: Hummus, Black Bean Soup, Red Beans & Rice, Southwest Salad
 

• Produce

Produce is cheapest when it’s in season and locally grown – try your local farmer’s market!
Winter: apples, citrus, pears, pomegranate, acorn squash, broccoli, cauliflower, spaghetti squash
Spring: apricots, mangoes, melons, strawberries, artichokes, asparagus, snow peas, spinach, sugar snap peas
Summer: apricots, berries, cherries, grapes, kiwi, nectarines, peaches, plums, cucumbers, eggplant, green beans, okra, summer squash, zucchini
Fall: apples, grapes, pears, pineapple, broccoli, cauliflower, acorn squash, spaghetti squash
Year Round: bananas, avocados, carrots, celery, lettuce, peppers
 

• Oatmeal

Skip the packaged stuff, it’s just as easy and much cheaper to prepare from scratch. Top oatmeal with fruit and nuts for a power-packed breakfast!
 

• Whole Wheat Pasta

This is an easy and healthy switch to make! Most grocery stores are now carrying store brand whole wheat pasta for about $1 a box!
 

• Eggs

Yes, the incredible, edible egg! Keep hard boiled eggs on hand for a quick portable protein rich snack!
 

• Yogurt (plain, nonfat)

Yogurt is cheapest in 1 quart containers. Add your own fresh fruit!
 

• Chicken (boneless, skinless, breasts)

Always on sale, always versatile!
 

• Tuna

It’s a little can packed with protein! Tuna salad anyone?
 

• Milk

Reach for a glass of milk, not a glass of soda!
 

• Nuts

Loaded with the healthy fats! Pay attention to the serving size and don’t eat too many!
 

Notice what’s missing? The list does not include any packaged, prepared foods – just real food!

Add these items to your grocery list today – eat healthy, save money!

Image: Suat Eman / FreeDigitalPhotos.net

Are you a drive-thru diva? Be honest!

How many times a week do you do the fast food drive-thru?

Have you ever added up how much you spend each week on fast food?

Do you go to the fast food drive-thru to grab breakfast on the way to school?

Is the Starbuck’s drive-thru part of your daily routine?

How often do you find yourself in the fast food drive-thru for a quick lunch?

When your kids ask what’s for dinner, is your answer the drive-thru?

Fast food has become the American way. We use it as a crutch whenever we’re in a time crunch, but in an effort to save time…we’re wasting money and nutrition, and are we really even enjoying our food?

If you’re ready to ditch the drive-thru and save money, try these 5 tips to get you started!

• Save the Money – take an entire week off from the drive-thru / fast food, and put the money you would have spent aside. Will you have $30, $50 or $100 at the end of the week? Why don’t you use that money to treat yourself to a pedicure or a new pair of shoes or better yet, pay off some credit card debt!

 

• Let your kids do the cooking - if your busy work schedule leaves you no time to cook, and you children are pre-teens or teens…it’s time they did a little cooking!

 

• Learn to love your crock pot – the world is filled with crock pot recipes! Put a few ingredients in the pot each morning, and your dinner is ready and waiting! Try Crock Pot BBQ!

 

• Stop by Costco or Sam’s Club – instead of the drive-thru! Warehouse Clubs are loaded with prepared foods that are less than the cost of fast food. How about Chicken Enchilada Bake from Costco – 5 servings, 5 minutes in the microwave, $12.49?

 

• By a coffee pot, some Startbucks coffee beans and a few fancy flavored syrups…you too can be a Starbucks brewmaster and SAVE money!

 
Once you ditch the drive-thru, you’ll be well on your way to saving more money!