Eating Healthy on a Budget


8 Tips to Eat Healthy on a Budget

By Kim Kash

 Eating fresh, healthy, organic, local foods sounds great—but what if you’re on a budget? Maybe you dream of shopping at Whole Foods, but the cold, hard light of day finds you wheeling down the aisles at ShopRite®.

Woman Smelling the Tomatoes

We feel your pain. Fortunately, there are plenty of ways to eat well and actually save money in the process. Your shopping list isn’t going to include vegetarian, brown rice sushi rolls from the macrobiotic deli case, but trust us, you’ll live.

1. Don’t shop hungry!

How often do you swing by the market on your way home from work, tired and starving? While this seems like grandmotherly advice, it’s firmly rooted in current research; a new Cornell study shows that people who shop while hungry are more inclined to buy more calorically dense food.1 Keep a piece of fruit or a small Ziploc® bag full of raw nuts in your bag to guard against filling your cart with foods you’re craving now but wouldn’t buy on a full stomach.

2. Buy flash-frozen fruits, vegetables, and fish.

While any processing takes away from a food’s maximum nutritional value, flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest. And the convenience of a bag of veggies or a filet of fish in the freezer can’t be beat. The price? For seafood, there’s no comparison: fresh is much more expensive—when you can get it at all. (If you check at your local grocer’s fish counter, you’ll find that much of what is being sold in the case as fresh has in fact been previously frozen.) Produce is trickier: frozen is sometimes, but not always, cheaper than fresh, in-season, fruits and vegetables.

3. Shop at your local farmers market.

Farmer's Market Shopper  This may surprise you, but it’s cheaper to get your veggies—organic or not—at the local farmers’ market than at the local supermarket. A 2011 study by the Northeast Organic Farming Association of Vermont is one of several around the country showing that farmers’ market prices are consistently lower than those of neighboring grocery stores.2 Who knew? So have a great time shopping with your neighbors and supporting local farmers, and be happy in the knowledge that you’re saving money too.

4. Stick to your list.

Don’t cave in to the snazzy packaging on the supermarket shelves. Make your meal plan and shopping list at home, and then stick to it. Here’s the exception: when you shop at the farmers’ market or local produce stand, sometimes a gorgeously fresh fruit or vegetable will stand out—one you hadn’t planned on. Build some flexibility into your list to account for these unanticipated treasures . . . just decide which meals you want to add them to before purchasing. A good rule of thumb is to stick absolutely to your list of pantry items, but give yourself some leeway with fresh, seasonal foods.

5. Eat lots of beans and always soak your own.

Bowl of Beans  Beans are a great source of protein and fiber, and form the cornerstone of many world cuisines. And they’re dead cheap—if you buy them dried. Soaking your own beans is easy, though it does take more planning than opening a can of them. But it’s no big deal. Just decide the night before what you’re going to eat the next day. If a meal includes beans, then put them in a pot of water to soak and leave them overnight. In the morning, let them cook as you’re getting ready for the day.

6. Buy in bulk.

Costco® and other warehouse stores sell fruits and vegetables at ridiculously low prices—if you’re willing to buy, say, 15 pounds of potatoes or 8 pounds of oranges at a time. You’re in for some work at home, but at those prices, who’s complaining? Also, in many regions it is possible to pair up with another family or two and buy a portion of either a cow or a pig directly from a local farmer. In exchange, you will receive many, many neatly wrapped and labeled packages of meat. An extra freezer is necessary for this, but well worth the investment if you live in a region where such arrangements exist. Another huge benefit of this is that you know the animal was not raised on a factory feedlot. Therefore, the meat will likely be free from the steroids and antibiotics that plague grocery store bargain meat cuts.

7. Join a CSA.

Basket Full of Vegetables  Community Supported Agriculture is another way to save money by cutting out the middleman. With a CSA, you pay a flat fee up front. On the East Coast it’s typically $400-$500—for a whole growing season of produce! Every week you get a box of whatever came out of the farmer’s field. Like buying in bulk at warehouse stores, this calls for some time and creativity in the kitchen. In late summer, we sometimes freak out trying to figure out what to do with all those perfect, ripe tomatoes. What a problem to have!

8. Cut your consumption.

Over the last few decades, restaurant portions have become gargantuan, and we somehow seem to think that a platter of food is actually a single serving. Most restaurant entrées can easily feed two or three. So when you’re out, either share a single entrée, or get half boxed for another meal. And at home, serve smaller portions on smaller plates. It won’t take long at all before you’re satisfied with sensible portions!

What tips do you follow to cut down on your food budget?

Good July!

It’s been another busy month.

There’s been some wonderful visits with my girls.  That ALWAYS makes my heart happy!

madelyn 52emma 52

I did the 3 Day Refresh and loved it.  So easy, and I lost 4 lbs and 1/2″ off my waist!  The vanilla refresh shake was tasty!!  I was hungry a couple of times, but satisfied with my results!

3 day refresh meals
I started my piyo challenge group. We are ALL loving the workouts and it is easy to take with you on trips!  So many of us are already seeing results.  I did the workout while we were traveling in our hotel room.  Other than Brian trying to watch tv around me, no worries!

piyo side plankWe had our bi-annual trip to Houston for Brian’s cancer checkup at MD Anderson.  It was a pretty good checkup.  No significant changes, which means we keep doing what we are doing!   Eating clean and healthy, doing our exercise (for Brian this means his walking) and just living life to the fullest and being so extremely grateful for another 6 months!

view on walkThis is the views on our walk.  Such a pretty place!

We got to spend a little time at the lake.  Brian was on hummingbird watch.

hummingbird watchemma 52There was a nest of babies (2) in the tree in front of our deck.  We loved getting to see them and watch the momma bird feed them.  They are so tiny!

I got to try out the kayak.  First time and I was pretty pleased with myself for not tipping it over!

kayaking dana

I also got in a little friend time!

friends selfie

Our best “Ellen”  selfie!

I’d say it’s been a pretty good July so far!  Can’t wait to see what the rest of the month brings!

Oh and btw – if you want in on the 3 Day Refresh or Piyo Challenge packs, you better act fast!  They are only on sale for the month of July.  I’d hate for you to miss out on the fun!

It’s July!

It’s JULY people!  Summer is here, are you ready for it?  I absolutely LOVE the hotter weather.  I freeze all the time, so hot weather does not bother me in the least!  Swimming, outdoor fun, cookouts, 4th of July, so many fun things going on this month!

I had a great June – Summit trip with my Beachbody friends, spent last week getting to see Emma and Madelyn AND my parents!  That doesn’t happen nearly enough!

Mads an parents in carnona and madsnona and emma

I am looking forward to this weekend when all the kids will be with us at the lake.  I’m sure we will be making good memories and having a blast!

July also means that there are new specials at Beachbody – SOME GREAT DEALS!

July 2014 challenge pack specials

Piyo Challenge Pack ( combination of pilates and yoga – low impact, no jumping, yet high intensity) is on sale for $140.

3 Day Refresh Challenge Pack  (3 day cleanse) is on sale for $140. So many people getting great results.

The Spanish version of the 21 Day Fix Challenge Pack is on sale for $140.  I don’t have the link to this one just yet.  I’ll update this post as soon as I get it, but if you are interested, just let me know and I’ll get it to you!

All of the above includes a bag of shakeology along with the workouts.  This gives you superfood nutrition and a rockstar workout or cleanse.  If you have any questions, please message me.  I’m more than happy to answer your questions and of course, you can get in my challenge group for even more support and motivation!

There are so many wonderful things to look forward to in July!  What is on your agenda for this month?  Anything you are really excited about?

I’m starting my 3 Day Refresh on Saturday ( oh no she did’n, yes, she is!)  and Piyo on Monday!  I’m so excited to see what kind of results I get with these programs!


Ch-Ch-Ch- Chia!

Do you remember that silly song that was on the chia pet commerical? I think of it every time I hear about chia seeds. I never had one of the chia pets until a few years ago, Brian decided he needed the Obamachia.  We even grew it and everything!  It was funny!

Now, I get my chia seeds in my Shakeology!  I love that I don’t have to think about it, they are just in there and I get the nutrition I want/need in one delicious glass!

shakeology chia

Stay Slim With a Chia Seed Smoothie

Registered Dietitian Reveals the Health Benefits of Chia Seeds


Long before Chia Pets were a pop culture fad, Chia seeds were considered a staple of the Aztecs. According to Keren Gilbert MS, RD, a registered dietitian and certified nutritionist, this ancient “superfood” is an item that everyone should incorporate into their daily diet.

 “Chia seeds are rich in many nutrients including antioxidants, minerals, fiber, protein and Omega-3 fatty acids,” notes Gilbert, Founder and President of Decision Nutrition™, a nutrition consulting firm. “In addition to nutritional benefits, Chia seeds are low in calories and are a great supplement for weight loss because they are an appetite suppressant.”

 Chia seeds are considered hydrophilic or “water-loving” and can absorb nearly 12 times their weight in water. Gilbert explains that this process can prolong hydration and regulate the body’s absorption of nutrients to keep clients feeling full longer. “Many clients make the mistake of skipping meals to try and lose weight. In reality this just slows down your metabolism because your body is trying to conserve energy,” adds Gilbert. “Instead start your morning with a filling snack by simply sprinkling the seeds on oatmeal or adding to shakes and smoothies.”

Below is Nutritionist Keren Gilbert’s recipe for a Chia Seed Smoothie:


  • 1 large peeled orange
  • 1 tablespoon Chia seeds
  • 1 cup vanilla almond milk
  • 1 banana (frozen)
  • 1 teaspoon of stevia sweetener like SweetLeaf or Nu Natural White Stevia Powder
  • Combine all ingredients in a blender until smooth, and enjoy!

 If you want a GREAT shakeology recipe – try this one!

strawberry almond shake recipe


You know the drill – if you have any questions, just message me!  I’m not hard to find!

facebook, twitter, instagram, or email me!

Summit Recap

I am home and so stinkin’ excited about all that I learned this weekend!  We had so much fun, I didn’t get enough sleep or food, but good grief, I’d do it all again!

never give up 2

There is nothing like re-igniting your fire and passion for your business!

team inspire go for your dreams

We started out with an amazing morning listening to Carl Daikeler speak, learning about all the new products coming out ( Piyo, Power 90, 3 Day Refresh, a new app for challenge packs) and catching up with old and new friends!  Live workouts, walking until our feet felt like they were going to fall off and laughing my head off!

summit recap 1

Day 2 was very similar to the first day, but we got to listen to Darren Hardy of Success magazine speak, got photos with a lot of the trainers, got my own copy of Piyo and the 3 Day Refresh, did a piyo workout in our room, live workouts with the trainers again, met up with my team for dinner and again, laughed our fool heads off!  I LOVE spending time with these people!  Walked all over the place, made one of the worst videos ever and laughed and laughed about it and posted it anyway!

summit recap 3

Day 3 was pretty special!  Listening to Diana Nyad speak was one of the highlights of the trip for me.  She is so inspiring.

diana nyad

Then we had our BIG celebration.  For me, there is nothing better than seeing the finalists stories of how they overcame their health challenges.  They are from all over the country and of course, it is exciting to see someone win $100,000!  Even the runners-up win $25,000.  So cool, they get their health back and get rewarded for it!  This is truly what our job is all about!

summit recap 2

Then we get to party and dance!  My feet were aching ( I don’t wear heels very often, I’m a flip-flop gal!) So, I took those darned heels off and went without on the walk back to our room.  After 3 hours of sleep it was time to get up and go home!

I LOVED every minute of this trip ( well, maybe not so much the long lines) and I LOVE these people even more so!

summit group 2014

If you want to be a part of an amazing team that helps yourself AND other people get fit and healthy, please message me.  I am always looking for the right fit for our team!

Oh yeah, it’s Vegas, baby!

I’m heading out for Beachbody’s annual summit in Vegas, baby!  I’m excited to re-connect with my fit friends.




This year I am really looking forward to Piyo!  This is Chalene Johnson’s newest workout (at home version).  I am certified to teach Piyo, so this will be great for so many people to get to try it!  Piyo is a combination of Pilates and yoga.  It is a low-impact, high intensity workout!  Ain’t no thang, just get to do it live…..

use your body to sculpt your body


I am not taking my computer with me on this trip, so I will have to do my post about my trip after I get back.  If you want to see what all is going on, follow me on facebook or instagram.

Lots of fun to be had and I hope you all have a wonderful week!


It was a Party!

Boy, do we know how to party!

Emma crown

Emma had her 1st birthday party on Saturday and we had a blast!

Emma birthday sign

emma party table

She loved her cake, was a little bored with opening presents, but luckily Madelyn and a few others were there to help her out, and she kept her crown on!  Yes, she wore a crown for most of her party and didn’t try to take it off.  She really IS a princess!

Emma eating cake

I have glitter everywhere in the house, but it was all worth it!

This might be my favorite photo of the weekend, cousin love!

cousin love

Then yesterday to celebrate Father’s Day, we went to Arkansas to see Jake and Morgan’s new apartment and to have lunch.  Nick and Lauren joined us and it was a GREAT day!

Emma was really tired after all the partying on  Saturday and loved taking a nap on her new fish pillow!

emma fish pillow


I wish I had a big ol’ fish pillow and could take a nap!

How was your weekend?

5 Foods to Help Flatten the Tummy!

Five Foods to Flatten Your Tummy

Registered Dietitian Reveals the Best Foods to Eat This Summer


Forget the beach cover up, it is time to banish that belly for bikini season! Keren Gilbert MS, RD, a registered dietitian and certified nutritionist, believes that a diet rich in hydrophilic or “water-loving” foods is the key to tightening your tummy.

 Founder and President of Decision Nutrition™, a nutrition consulting firm,  “Consuming water absorbent foods helps detoxify the body’s system,” notes Gilbert, Founder and President of Decision Nutrition™, a nutrition consulting firm. “Incorporating these foods into your diet will not only keep you feeling full longer, it will also help to curb your appetite. Not to mention, they will keep you feeling slim all summer long.”

 Below is Gilbert’s list of the top foods to snack on this summer:

           Chia Seeds: Once a staple food of the Aztecs, these little black seeds offer a high natural source of Omega-3s, which is proven to lower fattening stress hormones like cortisol. “Chia seeds are also rich in antioxidants, minerals, fiber and protein,” adds Gilbert. “They can easily be added to any meal; whether it is sprinkling on salads or veggies, or mixing them in yogurt, oatmeal, or shakes.”

chia seeds

          Apricots: Replacing refined sugars (such as those found in white pasta or white rice), with carbohydrates from fruits will reward your waistline. Not only do apricots have high levels of antioxidants like Vitamin C and beta-carotene, the water-absorbing fiber helps you stay full and fends off belly fat.


           Oatmeal: This tried and true breakfast dish is a favorite for a reason. Oatmeal contains soluble fiber, which means it attracts water and stays in your stomach longer. This helps reduce blood cholesterol by flushing bad digestive acids out of your system. “It is most beneficial to eat unsweetened oatmeal because the added sugars in sweetened oatmeal cancel out the health benefits,” says Gilbert. “Adding fresh berries or a little almond milk for added flavor is the best option.”


           Broccoli: A highly nutritious green vegetable, broccoli is packed with vitamins and minerals and is very high in fiber. The vegetable is a great choice for those looking to slim down during the summer months as broccoli has enzymes that assist in digestion and metabolism.


           Almonds: Almonds are high in monounsaturated fats and rich in the minerals magnesium and selenium, all of which have been shown to support adrenal function and boost metabolism. In addition, they keep you satisfied and full for a long time. “Be cautious of salted or smoked nuts which contain a lot of sodium as it can cause bloating,” warns Gilbert. “A handful of raw almonds a day will keep the belly fat away!” 


Are any of these your favorite foods?  Do you have these foods in your diet on a daily/weekly basis?  Of course, if you add in the right workout for you then you  are on the path to success in your health!

If you want to chat about what workout is right for you, message me.  I can help you get started today!


Emma is 1!

It is hard to believe that our dear, sweet Miss Emma, aka, Princess, is having her first birthday already!


She is such a joy in our lives and we are so blessed to have her!


I was supposed to keep her today ( it is Wednesday after all) but I have a cold, so all our big plans for the day will have to wait until the next time she comes to see us!

Emma car seat

They recently moved to Arkansas so my Emma Wednesdays are coming to an end, I only get to keep her for the month of June while Morgan finishes up her job.  Luckily, they are only an hour away, so it won’t be too hard to go see them!

Emma 21

Happy Birthday sweet cheeks!

emma polka dot


Love you bunches!

Never Give up Hope, You Can Help!

My dear friend, Marsha, has been through the wringer for the last year.  Her mother has gone missing and there is no trace of her.  Nothing.  No one has come forward with any information to lead them to find Vicki.  I can’t imagine the pain this family has gone through and continues to go through every single day.  My heart hurts for them, I pray for them and I so hope that they can get some answers – SOON.  It has been long enough.



The family has been raising money to establish a reward fund for information that leads them to their mother.  They know the outcome may not be favorable, but they deserve some answers.  Please check out their facebook page and see if you recognize her or have any information.  I would like to help them with this and have come up with a way that I can contribute.

Marsha and I met a LONG time ago on the Beachbody message boards.  We were both in a group of Turbo Jam challenges.  This was before Team Beachbody and coaching was even around.  We had a blast pushing each other to reach our goals and do more with our workouts.  It’s amazing how you can create strong friendships even though we have never met in person!  So it seems fitting to me that I can help out as a Beachbody Coach.

Right now, one of Beachbody’s most popular workouts is the 21 Day Fix.  It is a great program and I have completed one round and started my second round of it today.  I am offering $30 on each and every sale of the 21 Day Fix Challenge Pack to the reward fund to help find Vicki.

21 day fix official coach

The 21 Day Fix Challenge Pack includes:

You save over $50 with this pack compared to buying each item separately.

Your Challenge Pack also includes:

  • Your first 30-day supply of Shakeology®—the superfood shake that helps give you energy, reduce cravings, and accelerate your fitness results—delivered on Home Direct, our monthly autoship program.  You can cancel at any time.
  • A FREE 30-day trial membership in the Team Beachbody® Club, where you’ll find all the support you’ll need to complete your Challenge.  You can cancel at any time.
  • Plus Super Discount shipping (and SAVE OVER $12) every month

Simple Fitness. Simple Eating. Fast Results.
Now there’s an easy-to-follow nutrition and fitness program that makes losing weight so simple, you can see results fast—up to 15 pounds in just 21 days!

21 Day Fix takes all the guesswork out of weight loss. There’s no counting, no guessing, and no wondering. Just easy-to-follow portion control and one 30-minute workout per day. That’s all.

In 21 days, you could get beach-ready for a vacation. Look drop-dead great at your upcoming reunion. Or jump-start a major weight-loss goal. It’s simple, it’s fast, and it works. So stop wasting time on diets that don’t get results. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

Here’s what your Challenge Pack includes:

  • SIMPLE FITNESS: 6 easy-to-follow workouts on 2 DVDs
    Ready for a major calorie burn in only 30 minutes? We made these workouts short so you can get in, get out, and get on with your day. But that’s no excuse for taking it easy. The workouts will challenge you at every level to help maximize fat loss. And there’s always a modifier on screen to show you how to dial down the intensity without losing the benefits.

    1. Upper Fix. Targeted resistance training helps shape your chest, back, shoulders, arms, and abs.
    2. Lower Fix. Firm and tone your entire lower body while you blast fat and burn calories.
    3. Total Body Cardio Fix. Keep your heart rate up and your metabolism revved high long after the workout is over.
    4. Cardio Fix. Get your heart pumping and your body moving as you melt away the pounds.
    5. Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs.
    6. Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles.
  • SIMPLE EATING: Your 21-day portion-control system
    Forget about ounces, cups, and calories. These seven color-coded containers and Shakeology shaker cup deliver exactly the right portions every time, so you never eat too much or too little. Fill them up with as much food as you want—if it fits, you can eat it!

    • Green Container—Vegetables
    • Purple Container—Fruit
    • Red Container—Protein
    • Yellow Container—Carbohydrates
    • Blue Container—Healthy Fats and Cheese
    • 2 Orange Containers—Nuts and Oils
    • Shakeology Shaker Cup—Drinks

Plus an easy plan to help you succeed:

  • 21 Day Fix Start Here
    Start seeing results immediately! This quick start guide and workout calendar shows you just how simple it is to achieve your weight-loss goals.

And 4 FREE BONUS gifts:

  • 21 Day Fix Eating Plan
    This simple Eating Plan takes you step-by-step through the process and makes portion control so easy, you won’t even have to think about it. Enjoy delicious, healthy food without counting calories, and watch the pounds fall off.
  • 3 Day Quick Fix
    Get beach-ready in 72 hours! This is Autumn’s secret weapon for losing weight fast before a competition or photo shoot. Do it during the last 3 days of 21 Day Fix for mind-blowing “after” pictures.
  • Dirty 30 workout
    4 rounds of fat-burning exercises help carve out a leaner, stronger physique.
  • 24/7 online support
    Get extra support and motivation from weight-loss experts and other 21 Day Fix customers.


  • A 30-Day Supply of Shakeology—The Healthiest Meal of the Day®.*
    Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. 100% vegan option now available.


  • FREE 30-Day Trial Membership in the Team Beachbody Club.**
    When you’re part of the Team Beachbody community, you have all the tools, support, and accountability you need to commit to a healthy lifestyle, including:

    • 10% discount on all purchases
    • Meal plans personalized for your goals
    • VIP access to your favorite trainers and Beachbody® experts, including live chats, exclusive videos, nutrition tips, and delicious recipes
    • Your own personal Coach for guidance and support
    • Access to SuperGym®, where you can track your progress, work out with your buddies, and meet new friends who share your weight-loss goals
    • Message Boards and chat rooms to help you find new friends and workout partners, and get advice and support from the entire community

Results guaranteed. Or your money back!
We’re going to let you try the entire program—the full 21 days—and if you don’t get the results you want, simply send it back within 30 days for a full refund of the purchase price (less s&h). Think about that. You don’t have to wonder if 21 Day Fix is going to work. You get to finish the program and then decide if you want to keep it. That’s how convinced we are that you’re going to love your results.

The Challenge Pack is $160.  You get the workout, the containers, the meal plan and a 30 day supply of the Shakeology flavor of your choice ( I like Vegan Chocolate BEST!)

You will be able to join the challenge group (on facebook) and we will all do the workout program together and I will have fun prizes and giveaways during the 21 days.  You can choose to continue the workout beyond the 21 days and I will be there to help you get the most out of your program and you will get the results you are looking for as well as help Marsha and her family!  It’s a win-win situation!

This is how it will work:

Place your order for the challenge pack by clicking on this link.  Email me at and let me know you ordered and want the commission to go to the Vicki fund.  I will add you to the facebook challenge group and we will get started together after everyone has received their program!

If you want to get in shape, lose some weight, tone up, or just get healthy, let’s do this together and help Vicki in the process!

vicki 21 day fix promo