Spring has finally arrived, and while it’s a time of sunshine, blooming cherry blossoms, and the start of patio season, it’s also a time of new beginnings, growth, and renewal. It’s an excellent opportunity to reflect on our well-being and improving our health habits with thoughtful solutions.

 

The best way to be healthy is to eat healthy. After all, food is our fuel. How are you going to fuel your body? What types of food will give you the energy to pursue your goals and live a fulfilling life?

 

With the rising concern of food inflation, maintaining a healthy diet can be challenging. As of February, grocery store prices have increased 10.6% from last year. This value is more than double the overall Canadian inflation rate of 5.2%, meaning that fruits, vegetables, and meats have become far more expensive than expected (Reilly-Larke, 2023).

 

Despite the outrageous prices you may see at your local grocery store, there are still many nutritious options that won’t break the bank. We’ll explore the benefits of investing in healthy habits by making smart choices that are both budget-friendly and brain-boosting!

 

1. Invest in Omega-3 Fatty Acids

 

One key nutrient to include in your diet is omega-3 fatty acids. These healthy fats are necessary for cognitive functions and brain development. They are found in fatty fish, olive oil, and avocados. 

 

Some budget-friendly options include canned light tuna, sardines, nuts, and fish oil.

 

2. Taste the Rainbow – A Colourful Plate is Full of Antioxidants

 

Another nutrient essential for brain and overall health is antioxidants. These are found in colourful fruits and vegetables, such as leafy greens like spinach and kale. Try to taste the rainbow in your meals and incorporate as many colours as possible. 

 

Some budget-friendly options include broccoli, onions, bagged spinach, sweet potatoes, carrots, cabbage, butternut squash, bananas, oranges, apples, and cantaloupe (Elliott, 2023).

 

3. Plan Ahead – Time and Effort Go A Long Way

 

Taking time out of your day to consciously decide which foods to purchase or which recipes to follow, make a significant difference in the long term. Planning ahead involves making smart choices, such as…

 

• Buying in Bulk – reduces the overall unit cost of your food
• Purchasing Frozen Fruits and Vegetables – keeps your food lasting longer
• Shopping with a List – stops you from impulsively purchasing any unhealthy cravings
• Looking in your Freezer for inspiration - Start with the ingredient first and recipe second. Susy does this on a weekly basis 

 

By being proactive and implementing these habits, you are setting your health up for success, and meeting your nutrition needs.

 

The Life Wheel looks at your well-being from a physical, mental, and spiritual point of view. This all starts with eating right.

 

Here is a recipe from Carmen Applegath (Lisa's sister), Culinary Nutrition Expert and Diet Consultant, to help you kick-start these health habits.

 

 

Build Your Own “Meal” Bowl

Create your own flavourful, healthy, simple, filling meal bowls. I like to be creative when making these as you can use whatever you have on hand or enjoy eating, no rules.  These are just some ideas to get you started.   These meal “bowls” consist of 3 basic components:

1. Noodle or grain base
2. Vegetables or legumes
3. Sauce or dressing (this is where the flavour comes in)

 

Noodles:  I usually use either Soba (buckwheat) noodles or rice noodles which can be cooked according to the package instructions. 

Grains:  Brown Rice, Quinoa, Fereek etc

 

Vegetables (Steamed or Raw):

• Spinach
• Kale
• Broccoli or cauliflower
• Carrots, chopped or shredded
• Beets, chopped or shredded
• Chickpeas
• Beans

Usually Raw

• Red or green onions
• Cucumber
• Sprouts
• Radish
• Avocado
• Tomatoes

 

Sauce:  which can be made in advance and kept refrigerated up to a week for use later.

 

Miso-Ginger

• 2 garlic cloves, finely chopped
• 4 tsp toasted sesame oil
• 1 inch piece of fresh ginger, grated
• 2 tsp brown rice miso
• Juice and zest of 1 lime
• 2 tablespoons of low sodium soya sauce
• 1 tsp unpasteurized honey
• Optional: chili flakes
• 1/8-1/4 cup of avocado oil or extra virgin olive oil to desired consistency and taste
  • ** Shake this all up and refrigerate if not using right away
  • **Makes enough for 4-6 bowls

 

Spicy Peanut Sauce

• 3 tablespoons natural peanut butter, make sure its just peanuts
• 1 garlic clove, finely chopped
• 2 tsp grated fresh ginger
• 2 tsp low sodium soya sauce or to taste
• Optional: sriracha or any hot sauce to taste
• 2 tsp sesame oil
• Add water until you reach desired consistency
  • **Makes enough for 1-2 bowls

 

Toppings:  roasted sunflower seeds, roasted pumpkin seeds, roasted peanut.