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How To Save $100 A Week By Cooking Vegan Meals

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Being a Paleo vegan is much more difficult than choosing between one or the other. There are many dietary restrictions to worry about, and prices can get high if they aren’t monitored — not to mention the constant struggle to find essential vitamins and proteins.

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Lucky for you there are ways to find all of your essential nutrients affordably. It just boils down to knowing what to look for and where to find it, then integrating a couple lifestyle hacks to make it all work. It’s easier than you think, and once you crack the code you’ll notice major differences in both your bank account and your diet.

Basic and Beneficial Vegan Paleo Ingredients

There are many healthy ingredients to choose from when creating a meal that is both cost-effective and nutritious. Whether you want ingredients to add healthy sweetness, keep meals hearty, freshen up mealtime, or add more flavour, knowing where to look is half the battle. Here are a just few vegan/Paleo staple ingredients to get you started. (1)

The Sweet Treats:

  • Cacao
  • Coconut
  • Maple syrup
  • Dried fruit

Staying Full and Hearty:

  • Sweet potatoes
  • Butternut squash
  • Cauliflower
  • Nuts
  • Seeds

Keeping Things Fresh:

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  • Leafy greens
  • Brussels sprouts
  • Bell peppers
  • Oranges
  • Kiwi
  • Broccoli
  • Kale

Finding Your Flavour:

  • Cumin
  • Coriander
  • Cinnamon
  • Garlic
  • Onions

Keying Into (Affordable) Vitamin Intake

Vitamin A

Why It’s Important? Vitamin A helps keep your vision and immune system strong (2). Beta-carotene is the component of vitamin A that aids the retina, cornea, and membranes of the eye. An easy indicator of beta-carotene is a vibrant orange hue in fruit and veggies.

Where to Find It:

  • Sweet potatoes
  • Carrots
  • Apricots
  • Butternut squash

Vitamin C

Why It’s Important? Looking for a healthy serving of antioxidants? Vitamin C is a great source to turn towards. Antioxidants help us avoid chronic conditions and many diseases (3). Side note: Certain fruits and veggies offer a much tastier option to get this awesome vitamin than the typical store-bought capsules.

Where to Find It:

  • Oranges
  • Red bell pepper
  • Kiwi
  • Cantaloupe
  • Onions
  • Cauliflower
  • Blueberries

Vitamin E

Why It’s Important? An anti-inflammatory, Vitamin E offers immune enhancement and can delay heart disease. Other diseases that may also be put at bay incude cancer, eye disorders, and cognitive decline. (4). This vitamin can most easily be found in seeds.

Where to Find It:

  • Sunflower seeds
  • Hazelnuts
  • Broccoli

Calcium

Why It’s Important? You’ve heard this before, but the ones that benefit most from calcium are your teeth and bones. But did you know that blood vessels, muscle function, and hormone secretion are also part of the equation? (5) Calcium takes on more roles than you think, and can be used to add greenery or spice to your meals.

Where to Find It:

  • Kale
  • Chinese cabbage
  • Cumin
  • Coriander

Magnesium

Why It’s Important? You’ve heard magnesium is so important, but what does it actually do? Well, it supports muscle and nerve function, blood glucose control, normal heart rhythm, and blood pressure regulation (6). It actually does live up to the hype, and is found in greens and nuts.

Where to Find It:

  • Almonds
  • Cashews
  • Spinach
  • Cinnamon
  • Garlic

Iron

Why It’s Important? Are you thinking that finding iron as a paleo vegan is a lost cause because of the meat industry’s advertisements? Put your mind at rest, because meat isn’t the only source of this producer of myoglobin (protein that transfers oxygen to muscles), growth, and metabolism (6). Nuts and dried fruits can be swapped in meat’s place!

Where to Find It:

  • Brazil nuts
  • Prunes
  • Raisins
  • Kale
  • Cacao

Omega-3 and Fatty Acids

Why It’s Important? I know what you’re thinking: fish oil. You’ll be happy to know that you can also find this enhancer of brain performance and memory in some plants and nuts, which makes it a simple topping to add in salads (7).

Where to Find It:

  • Seaweed
  • Hemp seeds
  • Flax seeds
  • Chia seeds
  • Leafy greens
  • Coconut (and coconut oil)

Potassium

Why It’s Important? Blood pressure, electrolytes, and breaking down carbs into energy are important, and potassium won’t let you down (8). Banana is the poster child of potassium, but there are other lighter options to find it, too. Plus, avocados double up with healthy fats!

Where to Find It:

  • Bananas
  • Beet greens
  • Avocado
  • Bok Choy
  • Acorn squash

Zinc

Why It’s Important? You’ve likely heard that zinc plays a major part in cold remedies. However, zinc also serves your sense of taste and smell, and your cellular metabolism, too (9). Oh and don’t worry, it can be found outside of red meat and poultry.

Where to Find It:

  • Leafy greens
  • Almonds
  • Walnuts
  • Pistachios
  • Maple syrup

Options For Cost Efficient Protein

Nuts

Nuts are rich in nutrients, unsaturated fats, and vegetable protein. They have also been linked to the reduction of coronary heart disease and gallstones. Almonds and pistachios offer the highest levels of protein at six grams per ounce, while walnuts and pine nuts offer four grams per ounce (10). They are a great meatless way to inject protein into your diet every day with minimal effort. 

Seeds

Seeds are great because you can eat them by the handful or grind them up and sprinkle them in your meals. Sunflower, hemp, and chia seeds are all popular and easy ways to get in enough protein daily. Chia seeds in particular are beneficial, being high in omega-3 fatty acids, fiber, and protein (11). Chia seeds can be costly, but the good news is, a little goes a long way here. A tablespoon of them sprinkled on a salad or in a smoothie will do a world of good.

Greens

Leafy greens surprisingly offer good amounts of protein as well, not to mention that they also help fight off cancer (12). Greens like spinach, kale, broccoli, and brussels sprouts are key players here, and they are also the most affordable way to find proteins — they all cost less than five dollars per pound (13)!

Where To Shop

Farmers’ Markets

A great way to find all the in-season fruits and veggies at a decent price is to visit a farmers’ market. Local farmers gather to sell their prized produce and keep rates lower than grocery store prices. Although many think they are more expensive, prices tend to be  lower than the market value. Make sure to ask the vendors if your selection is top quality; they want you to buy from them again, so they will help you find the best produce.

Organic Stores

Organic stores tend to be on the more expensive side, but you will get a much better product than your standard supermarket. You can rest assured that your products aren’t hiding any chemicals or genetically modified ingredients. Stick to the produce in these stores, however, as the other items can be bought online for a lower price.

Speciality Markets

There are speciality shops where you can find any ingredient, ranging from Mexican, Chinese, Middle Eastern, and everything in between if you search for them. Produce is sold at a decent price, and you might even stumble on a few items you wouldn’t normally buy as well. Make sure your products are at the highest quality by giving them a quick visual scan, smelling for freshness, and squeezing lightly to ensure they are firm.

How To Keep Meals Affordable

  • Grow fruits and veggies in your backyard
  • To reduce waste, don’t buy perishables in bulk
  • Do stock up on grains and seeds, because this bulk buying won’t spoil quickly
  • Buy spices from bulk bins, too
  • Freeze fruits and veggies to preserve fresh produce
  • Conduct weekly inventory on your refrigerator to ensure you aren’t doubling up
  • Stick to a weekly meal plan so you don’t over-purchase
  • Don’t forget about making and eating leftovers

Making these simple swaps pays off in the long run. For example, when you buy spices from bulk bins, you need only purchase the amount you want rather than a full jar you may never use, and you’ll save money by avoiding packaging. Limiting waste makes your money go further, and becoming self-sustaining only costs a few dollars. Partaking in these things can easily add up to saving you $100 per week if done regularly.

Creative, Cost-Effective Recipes To Try

Sweet Potato Veggie Burgers

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Not only does this recipe offer amazing levels of beta-carotene and protein, these veggie burgers also boast vitamin C, iron, and magnesium! Talk about benefits. By the way, it only takes 30 minutes to make this meal possible.

Recipe: Sweet Potato Veggie Burgers

Crispy Garlic Brussels Sprouts

cgbs

More magnesium and iron coming in hot here! This is a yummy side dish with big time benefits. Grill up cauliflower steaks or mash some sweet potatoes to keep you full.

Recipe: Crispy Garlic Brussels Sprouts

Sweet Potato Noodles with Creamy Poblano Sauce

Sweet-Potato-Noodles-with-Creamy-Poblano-Sauce

This recipe is creamy, comforting, and flavourful. Veggie noodle dishes are always cost-effective and easy to make. Add some zucchini noodles to the party if you want as well!

Recipe: Sweet Potato Noodles with Creamy Poblano Sauce

Healthy Blueberry Cobbler

real-healthy-blueberry-cobbler-recipe

You can be a paleo vegan and still have your dessert time, too. How sweet it is to get antioxidants and vitamin C while enjoying a freshly baked cobbler!

Recipe: Healthy Blueberry Cobbler

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Awareness

Tips On Overcoming Sleep Problems During Pregnancy

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Getting a Good Night’s Sleep in the Third Trimester is a Challenge

As the body changes, a pregnant woman may suddenly find a handful of reasons she can’t get to sleep at night. Try these tips for an uninterrupted night’s sleep.

A common complaint among pregnant women, particularly those in their third trimester, is the inability to fall (and stay) asleep at night. Many factors are often to blame, making it difficult to know exactly how to address the issue. From growing size to frequent urination, there seems to be no break for a rest. But some very basic techniques can help pregnant women get the sleep they need.

Why Can’t I Sleep?

As the body changes throughout the first and second trimesters, some women may notice changes in their sleeping pattern. Most, however, aren’t too affected until they reach month seven or so. As the body rapidly adapts to the growing baby, some issues may arise:

Frequent urination can be a huge annoyance. As the kidneys do double-duty to filter the increased blood volume (about 40% more than normal), the body produces more urine. At the same time, the baby’s growth has increased pressure on the bladder, making the time between bathroom trips very short. Babies active at night may also increase the number of trips for some mothers.

A rapid heartbeat is needed to pump that extra blood throughout the body, but some women find it difficult to relax in these circumstances.

Shortness of breath, due to pressure on the lungs and the release of certain hormones, can make it a challenge to fall asleep at night. As the fetus grows, the diaphragm will compress more and more, increasing the pressure on the lungs.

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Aches and pains are quite common, since a pregnant woman’s center of balance shifts and places extra pressure on new areas. Leg cramps and lower back pain are a typical night-time complaint since the hormone relaxin is working to stretch out and loosen the ligaments to prepare for delivery. Injuries and strains become more likely later in pregnancy.

Digestive problems, like heartburn and constipation, abound as the process of digestion slows down. Food backs up in the digestive tract, taking longer to break down, and the result is mom’s discomfort.

Get Comfortable

Doctors recommend that pregnant women lay on their side at night to allow proper blood flow throughout the body. For stomach- and back-sleepers this might be difficult, but it’s important. Choosing a comfortable mattress and pillows is a must as they will help make a pregnant woman more comfortable at night. Use pillows under the belly, behind the back, and between the legs. Try experimenting with different pillows (body pillows, wedges, etc.) and different positions.

Get Prepared

When it’s almost time to get to sleep, start preparing the body for bedtime. Take a relaxing bath, have a glass of warm mylk, or a night-time massage. Putting the mind at ease can help make the transition to sleep easier. For some, foods high in carbohydrates, like a snack of bread or crackers, will help with sleep troubles. And to limit bathroom trips, be sure to avoid drinking fluids too close to bedtime!

Get Healthy

The right nutrition and exercise can go a long way, especially during pregnancy. Certain things should be avoided and added to optimize sleep:

Adding calcium to the diet will help to curb those painful leg cramps.

Protein-rich diets can ward off those unpleasant pregnancy nightmares.

Skipping caffeine, or limiting it as much as possible, can have a dramatic effect. Many pregnant women’s bodies cannot break down caffeine, so it remains in the system much longer than usual.

Avoid foods that trigger heartburn.

Get enough fibre to reduce constipation.

Try yoga for relaxation, walks to keep joints limber and moderate activity to help promote sleep. Adding exercise every day might be the key to getting to bed at night.

Paying attention to the body, staying relaxed, and getting the right nutrition is essential to quieting the mind and getting a good night’s sleep during pregnancy. Follow these tips and try to stay positive; only a few more months (or weeks) to go!

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Lifestyle

10 Quick & Nourishing Smoothie Recipes That Taste Great

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In Brief

  • The Facts:

    Smoothies are a great way to pack a lot of nutrients into a filling, delicious meal any time of the day. In our fast-paced world, they help provide a great way to stay healthy on the go.

  • Reflect On:

    If you find combining sugars and fats bloat you, keep them separate. Sugar that comes from eating whole fruit is not the same as added sugar!

Have you ever compromised on a nourishing and filling breakfast because you are running late for work? Well, it has happened to all of us, especially women with kids.

And the good news is, smoothies! That’s right! Smoothies are nutrient-rich, delicious and can be made within minutes. You can replace it with your coffee on-the-go as it is much more healthy, filling, and tasty.

Here are 10 such smoothies prepared using a variety of fruits, veggies, and other ingredients. Some of the ingredients are rich in antioxidants, some are protein packed, and a few others are the best anti-inflammatory foods. So indulge in a smoothie marathon and try out one of the below smoothies each day; either as a fully-loaded breakfast or as a filling snack.

Breakfast Smoothie

This is a protein-rich breakfast which is clean and detox-friendly. It consists of,

  • 180ml of coconut milk
  • 1tsp cacao 1tsp coconut oil
  • 120 ml coconut water
  • 25 grams of oats
  • half a banana (either fresh or frozen)
  • 1tsp almond butter
  • 3 ice cubes

Blend everything together and you are ready to kick start your day on a super healthy note. It contains protein, fibre and all the essential nutrients required for a wholesome breakfast.

Peanut Butter Banana Apple Smoothie

Another protein packed smoothie that is just delicious! This recipe is as easy as it comes.

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  • Add two tablespoons of peanut butter
  • a banana
  • some sliced apples and
  • a few ice cubes

There you go! Banana will give you instant energy, protein from peanut butter, and loads of vitamins and minerals from apple. Nothing can get better than that!

Watermelon Basil Smoothie

Another simple and quick smoothie with just three ingredients. It is healthy, quick and delicious. This smoothie includes watermelon, basil and coconut water. It is super-hydrating and healthy. Watermelon is a rich source of antioxidants, vitamin C, and many other nutrients. It aids conditions such as inflammation, obesity, diabetes and heart diseases. Basil is an amazing source of vitamin K, magnesium, copper, vitamin A, vitamin C, iron, calcium, and omega 3 fatty acids. What more do you need?

Cherry Vanilla Protein Smoothie

Cherries are the best summer fruit ever! Put one cup of cherries along with one cup coconut milk and one scoop of protein powder. It is naturally sweet, creamy and full of deliciousness. This will fulfil your daily dose of protein in a single gulp! Cherries are packed with antioxidants and cancer-preventing elements. Studies show that it also promotes sleep by increasing melatonin levels, relieve arthritis pain, reduce belly fat and is an excellent post-workout snack that can reduce muscle pain.

Strawberry Banana Smoothie

 This healthy and tasty smoothie has only three ingredients; Strawberry, banana and non-dairy milk or water. Just throw all the ingredients and then blend! It’s creamy, colourful, healthy and delicious! Strawberries are a rich source of vitamin C, folic acid, and dietary fibre good for skin health and can beat the top moisturizers in terms of the benefits offered. It will help to keep skin healthy and glowing and fights aging, acne, and wrinkles. The banana provides increased energy throughout the day. It can be consumed as a perfect healthy breakfast or as a snack.

Pineapple smoothie

With just two ingredients, it is possible to have a tropical beach experience at home. Don’t know how? This pineapple smoothie is just what everyone needs. Frozen or fresh pineapple and almond milk are the only ingredients in this. It is quick, easy and a perfect after workout drink. This combination can never go wrong. Pineapples improve bone strength, eyesight, delays muscle degeneration and aids in digestion. Having this smoothie first thing in the morning can help with smooth bowel movement.

Banana Blueberry Chocolate Smoothie

Who doesn’t love chocolates? This smoothie can fix the craving for chocolate and in a healthy way. Adding sugar and other sweeteners can ruin the whole purpose of having a healthy smoothie. Cocoa powder is a perfect substitute that can solve this issue. And blueberries offer a myriad of benefits such as regulate cholesterol and heart diseases. It has fibre, potassium, Vitamin C and other essential nutrients.

The ingredients are

  • 1 sliced banana
  • 1 cup blueberries
  • 1 tablespoon cocoa powder
  • Water or crushed ice can be added.

Mint Chocolate Smoothie

This is a nutrient-packed smoothie with simple and easily available ingredients. Simply put 1 avocado, 1 banana, 1 scoop of green powder, one tablespoon vegan yogurt, two handfuls of spinach, some almond milk, few mint leaves and 1tsp cocoa powder. The greens offer plenty of vitamins and minerals along with the benefits of avocado. Mint acts as a palate cleanser and improves digestion and bowel movements. It also reduces the symptoms of inflammation, depression, asthma, respiratory diseases, promotes oral care, cures nausea and headache and even prevents cancer.

Post-Workout Smoothie

Tired of the same old peanut butter? Try this smoothie recipe with non-dairy milk, almond butter, bananas, one tablespoon of flaxseeds, natural oats, and honey. It is packed with protein, dietary fiber, omega 3 fatty acids and plenty of other nutrients. Needless to say, extremely delicious. Makes up for an excellent post-workout snack that promotes muscle strength, repair of damaged cells and provides energy.

Beetroot Cinnamon Smoothie

The ingredients are,

  • 1 small raw beetroot
  • 1 handful of almonds
  • 1 handful of baby spinach
  • ripe banana
  • ripe avocado
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon raw honey
  • 1 teaspoon vanilla essence

This smoothie can be customized by adding more fruits or greens. It is perfect for breakfast or as a snack option. Beetroot is a good source of iron, nitrates, magnesium and other antioxidants. It also improves skin health and glows, lower blood pressure and prevent dementia. This smoothie is an ideal option for a pre-workout meal.

So what are you waiting for? Try out these incredibly easy and healthy smoothies and pamper yourself with a great breakfast that nourishes your soul. It’s time for some self-love!

References

https://www.medicalnewstoday.com/articles/266886.php
https://bellatory.com/skin/Top-5-Benefits-of-Strawberry-for-Skin
https://www.livescience.com/45487-pineapple-nutrition.html

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We interviewed David about what is happening within the cabal and disclosure. He shared some incredible insight that is insanely relevant to today.

So far, the response to this interview has been off the charts as people are calling it the most concise update of what's happening in our world today.

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Consciousness

8 Comics Showing How Much Today’s Childhood Differs From Ours

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In Brief

  • The Facts:

    The childhood experience today is inevitably affected by--and sometimes even centered on--technology.

  • Reflect On:

    What is technology giving to our children, and what is it taking away? Should we be more proactive about our children's exposure to technology?

When I was a child, there was no shortage of getting told by our parents and other adults about how much better we had things than they did when they were children.  Stories of having to walk for miles to go to school, sleeping in the same bed until they became an adult, having the same food all the time, and having only a few simple toys to last them several years were not uncommon at all. There was a definite sense that as society modernized, things were getting better for children.

And as children we certainly didn’t disagree — hearing our parents’ stories did indeed make us feel that we were better off than they were. We certainly would not be inclined to exchange our childhood for their more rugged, austere version. And yes, to some extent these stories gave us a bit more ‘appreciation’ for what we had, despite not showing enough of it to satisfy our parents.

How About Today?

Today, I’m not sure that familiar line of conversation that has spanned many generations is going on anymore between parents and children. As the father of a 4-year old, the most immediate difference I notice is that we seem to have less time for our children than our parents did, especially if both parents are working full-time, which is just about a requirement these days.

The other major difference is the level of technology children have access to. And in some ways, technology has come in and ‘filled the gap’ where a parent’s attention is absent. Now, undoubtedly, there are some benefits to technology for our children. But when we take time to reflect on it, we might recognize that we have come to a particular stage in the modernization of our society where most of us are not sure that ‘newer, bigger, faster, more convenient’ is necessarily better, especially with regards to the type of childhood that serves as a foundation for a happy and prosperous adult life.

Here are 8 pictures comparing childhoods then and now, where technology has become ubiquitous in the lives of our children. Do you think our children have it better than we did?

Are they having more fun?

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Are they being more creative?

Are they more ambitious?

Are they healthier?

Are they understanding consequences better?

Are they feeling things more deeply?

Are they experiencing more frustration?

Is their sense of wonder being cultivated more?

How Did You Score It?

How you answer these questions might give you some insight into how much you want your children’s early experiences to be influenced by technology. As everyone knows, childhood is the most formative time of a person’s life, which is why, as parents, some of the choices within our control that we make about our children’s exposure to technology might have a significant impact.

Drawings courtesy of Sergey Raskovalov.

Free David Wilcock Screening: Disclosure & The Fall of the Cabal

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So far, the response to this interview has been off the charts as people are calling it the most concise update of what's happening in our world today.

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