Eating Healthy On A Budget

September 23, 2015

Healthy eating doesn’t have to mean expensive. With a few tips and tricks, I’ll show you how to make healthy choices while staying within your budget.

1. Stay organized. You know the saying: Fail to plan, plan to fail. Whether your goal is weight loss or getting a healthy meal on the table for your family, thinking ahead can save you time, money and effort. Plan your meals ahead of time and write shopping lists. If you know you’ll be stuck late at work tomorrow, prep dinner ingredients and you’ll be far less tempted to order in or grab take-out. I make Sunday “prep day” for the week ahead.

2. Buy in bulk. Some of the healthiest foods are found in the bulk aisles, not to mention, that it saves you a ton of money! Read ingredients to make sure you’re not getting any additives. Some of my favorite healthy options from the bins are:

  • Lentils and split peas (make a tasty warm soup under $3)
  • Hemp seeds (super high in protein- add on top of cereal, salads, into smoothies)
  • Chia seeds (super high in protein and energy)
  • Oats (make your own oatmeal)
  • Raw nuts- almonds, walnuts, Brazil nuts

3. Skip convenience foods. Knowing you’re short on time, supermarkets cash in on pre-sliced veggies, boxed greens and pre-cooked – well, just about everything. Once I realized pre-prepped broccoli florets cost twice as much as organic broccoli heads, I decided saving a little time wasn’t worth spending a lot more money. What making foods from scratch demands in time often saves you in money. This requires a little effort up front, but then you’re set.

4. Cook once, eat twice (or more).

5. Buy locally and in season. Buying in season means fresher, more delicious, nutrient-denser, probably local, and most likely less expensive foods. Asparagus peaks in spring, while blueberries are ripest in summer. Learn which foods match with the season to boost your health, support local growers and save a few bucks in the bargain.

6. Buy frozen and stock up. Frozen foods eliminates the issue of having to toss out food items that have gone bad. You can buy weeks worth of frozen kale, berries and other favorites to store in your freezer, so you always have essentials for soups, shakes, stews and side dishes.

7. Load your plate with high-fiber foods. My number one nutrient for eating less: fiber, which delays gastric emptying, balances blood sugar, curbs cravings and makes you full faster. What’s not to love? Aim for two or three inexpensive, high-fiber foods at every meal. Excellent choices include avocado, legumes, nuts, seeds and leafy greens. My secret weapon to bypass seconds and reduce your dessert hankering: Stir a scoop of freshly ground flaxseed or a fiber-blend supplement powder into a tall glass of water 30 to 60 minutes before meals.

8. Learn the dirty dozen. In a perfect world, every food would be organic. Realistically, sometimes it becomes hard to justify spending three times for organic produce. That’s why you want to know the Dirty Dozen: you always want to buy these 12 most-contaminated foods organic. The “Clean 15” are your least contaminated foods, with few or no contaminants. If you’re going to buy non-organic, these are your best bets.

Beauty Booster Beet Smoothie

August 25, 2015

As you might have guessed, I LOVE smoothies. Because they’re easy to digest, I always start my day with a gigantic fruit and veggie-packed smoothie. When I’m low on groceries or simply need to use up the random ingredients in my fridge/freezer, I’ll start tossing things in the blender in hopes of coming up with something delicious.

That’s how this amazing smoothie was created! The result was surprisingly delicious and the color is stunning! This creamy concoction is packed with all kinds of beauty nutrients. Good skin starts from within and every meal is an opportunity to nourish your skin. Eating plenty of colorful produce is one of the best ways to keep your skin looking clear, firm and radiant.

This smoothie is definitely a beauty booster – inside and out. It contains beet which is anti-inflammatory, helps to purify the blood, cleanse the liver and is a good source of iron. You’re also getting plenty of vitamin C, antioxidants, B vitamins, healthy fats and fiber from all the other goodness like avocado, celery, strawberries, cucumber and lemon. If you really want to kick things up a notch, try sprinkling a teaspoon of bee pollen over the top of the smoothie. Bee pollen is known for its rich and varied nutritional properties – it is high in proteins, amino acids, vitamins and folic acid.

Cheers, gorgeous!

Beauty Booster Beet Smoothie

Vegan, Raw & Gluten-Free

Serves 2


  • 1 cup water or coconut water
  • 1 medium avocado
  • 2 celery stalks
  • 1 cup frozen strawberries
  • 1 small beet, roughly chopped (with or without skin)
  • 1/2 cucumber
  • 1 small lemon, juiced
  • 1 teaspoon bee pollen (optional)


  1. Place all ingredients into a high speed blender and blend until smooth.
  2. Pour into glass and top with bee pollen, if you so desire.


Photo credit: my sister, Jenny Norris

Friday Favorites

August 14, 2015

12 Rockstar Athletes Who Are Revolutionizing The Fitness World

7 Tricks To Help You Cook Delicious Plant-Based Meals

How I Became An Early Riser

10 Reasons To Love (Like, REALLY Love) Amy Schumer

How We Store Food At Home Could Be Linked To How Much We Eat

Exercise and the ‘Good’ Bugs in Our Gut

Dark Chocolate Protein Fudge

8 Reasons Why People Who Spend Money on Experiences Are Happier

How To Switch To Green Beauty Products If You’re On A Budget


What do you have planned for the weekend? I plan on plenty of sunshine, friends and relaxing. Happy weekend, friends!

Almond Butter and Banana Rice Cakes

August 13, 2015

It doesn’t get any simpler than this. It’s almond butter on a rice cake with bananas and pears.

After I’ve come home from a yoga class or run in the park, I want to eat something fast. This snack is easy to throw together and hits the spot every time. What you eat after a workout is important as it serves to supply your body with new energy that it will use to either refill its muscle glycogen stores or to repair the damaged muscle tissues. This snack is a great combination of complex carbohydrates and protein to do just those things.

Almond Butter and Banana + Pear Rice Cakes

Vegan, Gluten-Free

Serves 1


  • 2 brown rice cakes
  • 2 Tbsp almond butter
  • 1 banana, sliced into pieces
  • 1 pear, sliced
  • drizzle of honey (optional)
  • hemp seeds (optional)


  1. Spread almond butter on the rice cake and top with banana, pear, drizzle of honey and a sprinkling of hemp seeds. Devour.

*Additional topping ideas:

  • peanut butter
  • cashew butter
  • sunflower seed butter
  • coconut butter
  • chia seed jam
  • cacao nibs
  • cinnamon
  • strawberries, raspberries, blueberries
  • peaches
  • shredded coconut
  • hummus & veggies
  • avocado


Photo credit: my sister, Jenny Norris

I’m coming up with great new content for the site relating to fitness and nutrition for athletes. Are there any specific topics you want me to cover?