YOU DON’T HAVE TO HAVE LOTS OF TIME OR MONEY on your hands to be healthy! This is one of most common misconceptions I hear. I understand the challenges of trying to eat well with limited financial resources, limited time, or both. But I promise you – you don’t have to be rich or retired to eat well and take care of yourself.
I know what it’s like to live on very little. In college and medical school, I lived on $300 a month (for rent, food, and entertainment.) And in residency, I lived on $27,000 a year while supporting a wife and two children. Even though that was 20 years ago, it still wasn’t much for a family of four.
These days, I understand more than ever what it’s like to have very little free time. My days are full seeing patients, teaching other doctors, acting as Chairman of the Institute for Functional Medicine, working as editor of a medical journal, writing books (and blogs), giving lectures, being a volunteer for Partners in Health in Haiti, spending time with my friends and wife, being the father of four children who have their own busy lives, all while trying to fit in exercise and sleep.
These combined experiences have given me the opportunity to learn many tricks for eating good-quality, healthy food that’s prepared with little money and even less time. In this week’s blog, I’ll let you on some of my secrets for eating well, cheaply and quickly.
But first, I’d like to share a recent email I received from a trucker who read my book, UltraMetabolism. He’s someone with limited resources, limited time, and limited access to good quality food. He certainly got me laughing — and hopefully will get some of you thinking about obstacles that may not be so big after all.
A Trucker Educates Us About Nutrition
Dear Mark,
I thought I’d let you know that the things I learned from your book are really working well for me. I drive a truck for a living and get almost no exercise. At 5’11″, I maxed out at 324 pounds. Two months ago I was heavier than 7’2″ Shaquille O’Neal! I started eating as you suggest and now, I am down 40 pounds with no effort at all.
No hunger, no craving, no forcing myself, no starving, no rigid dos and dont’s — just choosing good stuff to eat. I started drinking lots of water with fresh squeezed lemon juice and eating a big breakfast with frequent snacks of fruit, vegetables, nuts, and seeds and not eating 3 to 4 hours before bedtime.
The weight melts off like magic. I am dead serious. NO EFFORT, NO HUNGER. My body is getting what it needs so it has no need to scream out at me to feed it as if I were starving. I got my life back. God bless you.
If I can do as well as I do living and eating in a truck, out on the road with a sedentary lifestyle, imagine what a person who lives in a house with a kitchen and regular access to markets where healthy food is available can do!
This is just common sense stuff but it appears as a miracle to one such as I who was lured in to every weight loss trap known to humankind! Atkins, Weight Watchers, Diet Center, starvation and the gym, Fen-Phen, blablabla ad nauseum.
If a knot-headed, parachute-tester type redneck hick from Hicktown like me can do this and win, anyone can.
Sincerely,
Alan from Elko
Alan’s story is a powerful example of how a little creativity and a lot of determination can overcome some common obstacles to good health.
Research has shown that eating healthy, whole, real food isn’t necessarily more expensive than eating junk food, fast food, processed foods, or convenience foods.
If you want to have similar success, don’t just let life roll along unconsciously and lead you into a future that may not be what you want for yourself! Instead, I encourage you to take a critical look at how you invest your time and money — and then make some choices about how you spend them. Here is specifically what I recommend.
Steps Toward a Healthier Life and Diet
First, for just one week, keep a journal of every cent you spend and how you spend every hour of the day. How much money do you spend on coffee, gum, sodas, convenience foods, or even cigarettes? How much do you spend eating at restaurants, on fast food, or take-out?
Think about how you spend your days. Do you waste time reading tabloids, watching TV, surfing the internet, playing video games, or doing too many errands because you don’t plan your time well?
Then, ask yourself if you want to be spending your time doing what you are doing now and if you are spending your money the way you really want. Think of money as your life energy. It represents your time in physical form. How do you want to spend this life energy?
There is no right or wrong answer. It’s just something to think about. You just might discover that you have more time and money than you think to invest in yourself — and in the quality of life and health that you deserve.
Once you’ve thought about your answers to these questions, choose three things to change that can give you more time or money. For example, don’t buy that $2.00 coffee every day — that’s $730.00 a year! Or give up watching just a half hour of some inane reality TV show a day — that’s an extra 7.6 days a year!
These aren’t hard choices.
We are all overworked, overstressed, and overtaxed! Even so, there are ways of making choices that work within our resources.
Now that I’ve got you thinking, let me reveal a few secrets of eating well on the cheap — and on the fly.
- Healthy food doesn’t have to cost more. Research has shown that eating healthy, whole, real food isn’t necessarily more expensive than eating junk food, fast food, processed foods, or convenience foods. (i), (ii) In fact, the top four things purchased in supermarkets are ALL drugs: sugar, caffeine, nicotine, and alcohol! If you give up those “drugs”, your grocery bill will go down dramatically.
- Healthy food isn’t hard to find. You don’t have to shop in a gourmet food store, a health-food store, a farmer’s market ,or eat only organic to eat well. There are plenty of healthy foods right in your local supermarket. Just shop around the outside aisles of the store.
- Healthy food doesn’t take lots of time to prepare. You don’t have to spend hours cooking complex meals to eat well. Good quality, fresh food is easy to prepare and enjoy once you learn how.
Now that you’re in on those secrets, you’re ready to start eating well! Here are a few ideas based on how I save time and money AND create better health for myself.
- Search out cheaper sources of fresh, whole foods in your neighborhood. My top choices are stores like Trader Joe’s and shopping clubs like Costco or Sam’s Club, where you can buy vegetables, fruits, nuts, canned beans, sardines, and salmon at much lower costs than regular supermarkets or other retail chains.
- Think about joining your local food co-op. Co-ops are community-based organizations that support local farmers and businesses and allow you to order foods and products in bulk at just slightly over the wholesale price. This takes a bit of advance planning but will save you money.
- Develop a repertoire of a few cheap, easy-to-prepare meals. Have the ingredients available at home at all times so you don’t get stuck eating food that doesn’t make you feel well or help you create the health you want. This takes a bit of advance planning but is well worth it. Here are a few of my favorite quick, easy snacks and meals.
Almond Butter on Whole-Grain Rye Bread with Fruit Spread
Take a slice of rye bread, add a bit of almond butter, and top it with sliced fruit for a delicious snack. You can even dip bananas or apple slices right in the tub of almond butter — which is cheaper to buy in bulk at a food co-op.
Hummus with Celery Sticks or Carrots
In just five minutes, you can take chickpeas (canned or cooked yourself in advance), sesame paste, lemon juice, water, garlic, cumin powder, salt, and pepper; mix them in a food processor, and have fresh hummus on your table. It lasts a week in the fridge — and is a great source of protein, fiber, essential oils, calcium, minerals, and vitamins. Want to save even more time? You can also buy hummus already made.
Sardines in Lemon Juice
These fish are cheap and an excellent source of protein and the best source of omega-3 fats. Just open a can and squirt with lemon juice. I keep a can in my office at all times in case of emergency — and sometimes give them to my patients instead of drug samples! Yes, I know what you are thinking “sardines, gross”! Just give it a try, you might be surprised.
My Favorite 5-Minute Dinner
I keep a large container of cooked brown rice — which you can make in advance or at night while you are watching TV – in the fridge. I also keep greens — like collards, kale, or spinach — in the fridge. And I always have canned sardines or salmon in my cupboard. These foods mix together to make a great 5-minute dinner for those nights when I’m just too tired — or too lazy – to make anything else!
Here’s the recipe:
- Heat about 1/2 to 1 cup of the pre-cooked brown rice in a pan with a little olive oil. If I’m really, really lazy, I heat it up in the microwave. Put the rice in a bowl.
- To the same pan, add 1 tablespoon of olive oil and some crushed garlic, which you can buy by the jar. Heat for 1 minute, until the pan is warm but not smoking.
- Add the spinach or chopped greens, which just need a quick rinse beforehand. Add salt and pepper and stir. Cook just until the greens begin to wilt, about 3 to 5 minutes.
- Put the greens in a big bowl on top of the rice and top with a can of sardines or salmon.
- Season with hot sauce — and enjoy!
Want more quick and easy ideas to manage your time and health? Check out the recipes section of this website, or see the healthy, whole-foods recipes in The UltraMetabolism Cookbook that you can make quickly on busy weeknights when you don’t have the time to prepare fancy meals.
Take a lesson from Alan whose story I shared above. If he can find a way to eat healthy, lose weight, and take care of his health while living in the cab of a truck without supermarkets or a kitchen, just imagine what you can do if you put your mind to it! It’s the best way to achieve lifelong vibrant health.
Now I’d like to hear from you.
What have you been spending your money or your time on that you didn’t realize until now?
How have you managed to eat and prepare real, whole foods with limited time and money?
What tricks or tips can you share with us to eat better with less time and money?
Do you agree or disagree that one can eat healthy while on a budget with limited time?
Please leave your thoughts by adding a comment below – but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!
To your good health,
Mark Hyman, MD
References
(i) Cutler D.M., Rosen A.B., and S. Vijan. 2006. The value of medical spending in the United States, 1960-2000. N Engl J Med. 355(9): 920-7.
(ii)Raynor, H.A., Kilanowski, C.K., Esterli, I., et al. 2002. A cost-analysis of adopting a healthful diet in a family-based treatment program. J Am Diet Assoc.102(5): 645-650, 655-656.
great article
Hi Dr Hyman, I do want to tell my story of taking my health back. I was a type 2 diabetic for many years I am now 59. I think when I was about 32 my primary doc told me that I was type 2, like so many others in this position was young and did not take it seriously and ignored it for many years, some times I would take a swipe at doing better about diet and excersise but never a sustained effort. I always have been self employed and all my life used the escuse of work coming before my health. I was physical with my business which kept me in realative decent shape, but as the years passed some of the breakdowns in the body started to occur, when I was 50 I had a heart attack and stroke. I was in a hospital bed for 80 days without getting up, I had double pneumonia and a trake and feeding tube the surgeon would not do my bypass until the trake came out, finally that day came and I had a triple bypass, a week later I was taken to a rehab hospital for 5 weeks so that I could learn to walk again. I did make some changes at that time but not enough and not related to nutrition as much as I should have. Eventually I was on 2 insulins along with multiple drugs, my kidney function was slipping and things were not very bright at this time. At this point I could no longer do the physical work of my business and had to find another way to earn my living, I decided to go back to school at thev age of 52 and get my state license for certified state real estate appraiser. During that 2 year period I had to go on dialysis which is a life altering event in itself. I was able to complete my schooling and became certified and started my own appraisal company and I was able to do PD dialysis from home so I could work and schdule my appts around the treatment. I was able to get on the MAYO transplant list whith the clinic only being about 10 minutes from my home. On July 21, 2011 I got the phone call that changed my life I had a new kidney on July 22 and once again a life altering change this one was for the better. Emotionally this hit me harder than what I expected. But I decided the day after the surgery that I was going to change and I was going to treat this new kidnr\ey with the respect it deserved it was given to me to take care of and to be the person I was meant to be. On October 1, 2011 when I had my strength back I changed my nutrition and started excersising every day. I saw results from the begining at this time I was on 14 medications and 2 different insulins, I worked hard and researched and studied any and everything I could read, then in January I saw you on Imus in the morning tv show I immediately went and bought your book and devoured it. I keep it with me at all times and read from it 1 minute or 30 minutes at a time. you have really awakened me to recognize what your body is telling you and how to address the cause not just the symton. This is when my health really took off this past 10 months I have dropped 7.5% body fat and 14 lbs all of it fat no muscle loss, I eat nothing but green brocclli, asparugus, mustards, kale, turnip greens and so on, chicken, salmon, no flour products at all no sugar at all and my only dairy is a yogurt with live bacteria, my last 2 A1CS have been 5.5 I was on 14 medications 2 insulins, now I am on 5 medications and no insulins,I credit you with giving me the guidance with which to do this. I tell everybody I come in contact with about your book. I hopr some day to shake your hand and to personally thank you I feel like I could write a book about this experience but have probally written to much for this forum but it is what I feel. Thank you again. Terry PS I also take the Advanced supplement pkg
Recently I ran across an article that pointed out the dangers of microwaved food. It is hard to conceive of anyone who would eat microwaved food of they understood the hazards. Obviously, very few people comprehend these hazards. In 1991, an early clue that microwave food is not safe came to public attention in the form of a lawsuit. The family of one Norma Lavitt sued for wrongful death. It seems she that went to the hospital for hip replacement surgery. The operation was a success, but the patient died. Norma died after being given a blood transfusion where the blood was warmed in a microwave oven. This was our first big clue that heating something in a microwave oven does something fundamental and harmful to the chemistry of what is being heated. If microwaving only warm enough to warm the blood to body temperature could make the blood toxic enough to kill, then what happens when we microwave food for a longer period and higher temperatures?
A significant amount of research into the hazards of microwaves was performed in the former Soviet Union. These studies were conducted at the Institute of Radio Technology at Kinsk. They led to the discovery of serious health problems associated with exposure to microwaves and the consumption of microwaved food. As a consequence, the Soviet Union outlawed microwave ovens in 1976, and set very strict limits on microwave exposure. The Soviets issued an international warning on both the environmental and biological hazards of microwave ovens and other microwave devices. The Soviets found that microwaving food caused the production of well-known carcinogens, regardless of the type of food. Meats, dairy, grains, fruits and vegetables all formed known cancer chemicals. In addition, these researchers observed disorders in the digestive systems, malfunctions in the lymphatic systems, and an increase of cancerous cells in the blood of those who ate microwaved foods. They found a statistically high correlation between those who ate microwaved foods and cancer of the stomach and intestines and a gradual breakdown of the function of the digestive system. They also found decreased bioavailability of minerals, B vitamins, vitamins C and E, and lipotropic factors. Given all the above, it is difficult to conceive of anyone who would want to continue to eat microwaved food.
I have seen such studies! I have not used a microwave for years, except to occasionally heat a rice pillow or slippers. It takes some determination to step away from its use, but only at first. Now I wouldn’t dream of using one, as the food just does not taste good and the texture is not good. When that’s what you are accustomed to, you don’t notice it – but get away from microwaved food for a while and you’ll never want to go back. Even if your taste buds can’t tell the difference, the carcinogens, the bits of melted plastic or various toxins leached from the dishes, and the disruption of normal cell activity should be enough to scare you away from ever “cooking” in a microwave.
I reheat things in glass only. I don’t buy dishes made in China, or anywhere other than England and the US. Must be lead free, and glazed properly.
Dr Hyman, this is a great article. I am a wife and mother of three so preparing healthy food on limited time and funds is really important to me. I do my best to accomplish this by planning dinners, lunches and snacks two weeks at a time. I’ll use two grocery ads (my neighborhood grocer usually has good sales but higher prices on non-sale items, and the second is more of a wholesale grocer for everything else) to plan on what our dinners will be. Then I base my shopping lists on those meals. I try to plan for the fresh produce meals for week one and then use frozen/canned goods for week two. My family’s tastes are coming around to healthier flavors, which is great. And since my husband and I work full time the dinners are usually things that can share meat – cook it once, use it for two or three meals. So we rely on our crock pot a lot. I’ve even got my brother to use a similar system! We still have room to grow – eat more fish, less cheese, more whole grains, etc. But the kids have come around to liking wheat bread over white, so one battle down!
I look forward to reading more of your articles, I came across this on the Huff Post.
Well, Doc, I’ve read this blog and many others and I hear you but something’s missing. I don’t eat junk food or smoke or drink excessively but my blood pressure is still way above what I’d prefer. I work long and hard when I work which is somewhat at random. I’m closing in on 72 years on this planet and I’ve never weighed more than 165, currently 150 where I’ve been for around 40 years. I grow as much of my own food as I can and we buy as much organic food as we can. In fact, I don’t see anything wrong with our diet based on your recommendations. We live about 25 miles from a good market where we can buy wild-caught salmon and other quality fish which makes up 10-30% of our “meat” diet. The rest is chicken, turkey or lean pork..We have a lot of fruit and vegetables prepared either raw or steamed or sometimes sauteed in olive oil our main cooking oil. In addition we take many supplements obtained from quality sources.
So there you have it. What else is there? Care to take a guess?
Thank you for your message and your interest in Dr. Hyman’s work. Your question and constellation of symptoms represents a complex medical condition. Questions regarding conditions like these cannot be answered in a responsible manner via the Internet.
If you would like information on becoming a patient at The UltraWellness Center please see “How to Become a Patient” at http://www.ultrawellnesscenter.com. That site is designed to give prospective patients a comprehensive source of information about The UltraWellness Center. You may also feel free to call The UltraWellness Center at (413) 637 9991.
Regardless of becoming a patient at The UltraWellness Center, it sounds like you need to consult with a doctor. Please seek medical attention for the issues that you outlined in your message.
Wishing You the Best of Health!
Hi William,
I’m a nurse and I certainly can’t give you any medical advice online either. However, on a personal note, I also suffer from hypertension. One of the hidden culprits I found in my own diet was sodium. Some people are more sensitive to it than others so even a small amount can raise your blood pressure. If you eat anything canned or commerically prepared chances are you’re ingesting more sodium than you realize. I woud recommend trying to find a Naturopath, Registered Nutritionist or Integrative Medicine MD in your area to analyze you completely and make recommendations. Good luck and Great Job on being so healthy!!
I just ordered your ultrametabolism CD along with the ultra simple diet book. I’m the person who has tried it all, read extensively, spent hours online researching, searching, wandering, wondering how to regain my health. After years of telling doctors that I was sick after every meal, I finally figured out on my own that I cannot digest gluten (do you know that I actually had one *bonafide* M.D. doctor respond to my comments about gluten by saying, “huh. So you need everything to be sugarfree?”
I am doing loads better since recognizing gluten for the evil poison that it is to me, but now I’m stuck with this metabolism that is pretty pissed off that I assaulted it by failing to properly absorb food for decades. I felt like I was starving to death, even though I was/am overweight.
The information on your website has hit all of my touchpoints. You make good sense, Dr. Hyman. I am not a doctor — just another Betty Crocker in suburbia, USA — but the extensive (often desperate) research I’ve done over the years makes me some manner of an *expert*.
I can hardly wait to receive my order!
Some more things that help to eat healthy with limited time. IQF (individually quick frozen) vegetables. They’re quick frozen when they’re at their freshest, so I think they’re actually better than broccoli that’s been in the fridge for close to a week. The bags of individual pieces make it easy to cook only what you need, and you can easily keep a variety of vegetables on hand.
I look for side dishes that are convenient and closer to natural. Like couscous, it’s just grain and optionally seasonings and it cooks in just a few minutes. Instead of brand name stuffing, your own own whole grain bread crumbs and some seasonings make a low salt healthy alternative again in just minutes.
hi enjoy the ultramind things, very helpful,useful and useable. started with it all in April 2010 mostly sticking to it but am somewhat disheartened as my weight loss is not going down as much as I would think it could and I do not give enough attention to food prep… any and all suggesstions are very welcomed.
take care and rejoice sr. c.
You’re recommending food in cans. I thought that BPA is unavoidable in cans and is causing part of the endocrine disruptor issues we see in many people. I no longer buy anything in a can.
i wish that Dr Hyman’s website would please comment on the can/BPA question. I rely on our sit as a source of food information and I now find this confusing . I understand that sardines in cans are quick, affordable, nutritious food, but should we avoid eating ANYTHING in cans? Please advise.
Hi Lissa,
Dr Hyman suggests the benefits of canned sardines or salmon outweigh the risk when eaten on occasion. Having these quick sources of omega-3 fats in your pantry can be a much better decision when you need a quick meal than opting for junk!
I am on a similar program under a chiropractor’s care. The main difference is that no grains, dairy, ground nuts, or sugar are allowed. Result is no bread, pasta, or cheese. Purpose is to cure diabetes II and lose weight My glucose has gone down from 160 or so to around 100 over the five months I’ve been on it. I am planning to phase onto ultrawellness as a maintenance program. I will be looking at the supplements needed to maintain glandular health.
I do not eat any type of meat except chicken on occasion. I can’t stand sea food. What would be your suggestion on what I could use to, for example, replace sardines in the 5-minute meal recipe? I’d prefer to keep it meat free but still get the same nutritional bang from it.
Thank you!
Dear Dr Hyman,
Great article! Eating healthy food should be of no problem to us, adults. What about kids?? How can we inject “fun” and yet heathy daily lunchboxes?? Seems like I’m getting out of ideas toge tmy 5th grader to hang-onto healthy food!!!
Please help, where can I get, simply, easy to prepare, healthy yet “exciting” lunchbox meals for my son??
thanks for your time!
Maria
As a working single mom, whipping up fast dinners was mandatory. We’re spoiled – we don’t like packaged or fast foods much. You’re right, its easy when you know how. And its great to eat food that will give you the energy to live the other half of your life instead of being dead on the couch.
Thank you, one and all, for any suggestions of eating well, less expensively. I welcome any menu suggestions or shopping strategies that focus on getting the best nutrition for the least price. It is a challenge in this economy!
Thank You for speaking out on milk, especially the pesturized we buy in stores.
This renders it a dead food, zero MHz, to break this highly acid gunk, the body must rob your enzyme bank and pull calcium FROM your bones, not GIVE you calcium. Dr. RO Young saved our lives in his blog at phmiracleliving.com ,
arcives, 2009, Aug.28, 29 &30. curing ALL disease including type 1 Diabetes.
He is not alone Dr.Cousens at treeoflife.nu and drday.com ,and you are doing
great word, keep it up, we need more like you. Gerald
Outstanding post over again. Thumbs up!
Thank you for all of the wise and possible health coaching you send out. What you believe, teach, and practice is much in line with two of my doctors I trust and have learned from over many years….Dr Nicolas Abrishamian and Fr. Thomas Rau.
Thank you and God bless,
Joanie
I am 73, have fibromyalgia, therefore no energy, and I would be up the creek without a paddle without my crockpot. I can fit a whole chicken in it in the morning, when I still have some energy, add cabbage and potatoes for my high metabolism Joes, later add faster cooking veggies like asparagus, in season, green beans, etc. At night the meal is done and it is a relief to have it there. I save everything that is left over, including the broth generated by the cooking. Next day is chicken salad or a casserole in the microwave. Day after is bones and broth, skimmed of its fat, rest of the chicken, some rice noodles (I have celiac) and new vegetables for soup. Can be cooked in the crockpot too. Three meals, one chicken costing about $4 on sale. I buy on sale food and put it in the freezer, also cutting food costs and no questions about what to have for dinner. I also use beef, trying to keep my max cost to 2.49#. Crockpot cooking makes even the tough cuts tender.I use the food ads and make a shopping list. There is also a discount food store here and a Trader Joe’s to round out my shopping. I never shop Walmart, the produce is uninviting and you always have questions in your mind as to where it came from. Not everything is made in a crockpot; we eat eggs for dinner, yes, dinner, at least once a week. My husband who is dangerously underweight adds one to his shakes, made at home in our blender. With a little thought, and the feeling of challenge, lower food bills are very attainable, without sacrificing quality. PS to Amy, what about tofu?
Hi Helen, thank you for your comment and interest in Dr. Hyman’s work. It sounds like you are a smart shopper and a healthy eater! We appreciate you sharing your tips for others to learn from.
Wishing You the Best of Health!
I love your crockpot chicken ideas! I’m going to put that on my lis of to-do’s.
My one suggestion to readers would be to purchase meat as close to organic as possible to eliminate the antibiotics and hormones, all of which sabotage our health. It will obviously add a bit to the total, end-of-month food bill, but ultimately will increase the end results in our continued quest for good health. 
I started doing this several months ago. My food bill got a little scary, so I reduced how often I used meat in my recipes – leading to more vegetarian meal ideas. The results, a more manageable monthly food bill, lower cholesterol, and sugar tests (which, by the way, resulted in some unexpected weight loss as well!) I never thought about this diet change as a “weight loss program”. But, along with reducing some over-used grains and sugar, (such as pasta, breads, yogurt with fruit-on-the-bottom, etc.), it turned out to be! An added “plus”. 
If you aren’t comfortable in the kitchen and not sure what to “do” with the healthy, fresh foods you just purchased, I just bought Mark Bittman’s “How to Cook Everything – The Basics”. I made spaghetti sauce from scratch for the first time this weekend and it wasn’t all that hard. Even my first attempt was better than the jarred stuff! I’m committed to learning how to cook with fresh ingredients…not just follow recipes. You can too!
I am a single vegetarian mom to a preschooler who cannot eat gluten or dairy. We chop veggies together (yes, she chops) every weekend for quick salads and stir fries. She is also in charge of tearing up the greens, rinsing them, and spinning them in the salad spinner. To our salads we add nuts, seeds, black or garbanzo beans. Soak and cook beans on the weekend then portion them out and freeze. Same thing with brown rice. One of our favorite snacks to have on hand is roasted garbanzo beans. They taste just like corn nuts. We always have fruit, including berries that we picked and froze ourselves. I also do my own canning – especially tomatoes which cause cans to leach BPA faster. We make big pots of chili and veggie soups – they get frozen and when I cook them, I add some rice or quinoa.
I grow lots of veggies and berries myself, and I buy what’s in season to can or freeze to save money. Bulk beans, grains, nuts, seeds are cheap (love my coop and Costco). When I save money on my staples, I can afford to buy organic fruits and veggies (well, the important ones anyway) and spend more on my hemp oil, milk and ice cream. (Gotta love all those good omega 3s!)
I like the idea of buying into a co-op. It supports the local economy, saves you money and provides fresh local produce that is usually grown organically. Helping people learn how to eat well is a matter of lifestyle and choices given the options they have come to know. Part of the problem is most people don’t know what to select when shopping or where to find the best deals for healthy foods. Health coaches can help guide people through this uncertainty. Eating for health isn’t out of reach for anyone.
Thx Doc… for the well prepared article. I’m a college student right now and I need to manage my money and time. after I read your article, it gave me inspiration and motivation. From now on I’m gonna apply your laws of food management, money and time. When you are a college student, you don’t have to think about eating well and managing your money by spending less. I sometimes eat fast food, and sometimes eat normal food. I don’t keep food in my room. but after your story, I’m gonna keep food in my room and eat my breakfast as you told. Your favorite food is awesome and I gonna do the same you did in back college…
Thx Doc again….
My favorite quiick meal is to sautee some salmon or lean ground turkey with garlic and sea salt, then dump a fresh full bag of broccoli cole slaw / shredded cabbage, carrot mix over that, place a lid on the pot, and when the veggies have wilted and softed, it’s done!
I serve over brown rice.
This is so easy, takes less than 10 minutes. I have fibromyaglia and sometimes am too tired to do a lot of cooking.
I used Dr. Hyman’s Ultrametabolism to get stared on an elimation diet, working with a nutritionist. I changed my eating habits and the results have been outstanding.
A year later, I am down from a size 16 to a size 10, have drastically reduced my cholesterol which is no longer flagged as high, (my doctor said even his patients who are statins could not do better, and that I was better off since I wasn’t having to take statins), and have made a lot of improvement in my muscle and joint pain by getting off highly inflammatory foods. I make UltraBroth 2x a week, and drink it both hot and cold!
Thank you for kick starting me to a much healthier lifestyle, Dr. Hyman!
Excellent ideas. People need more ideas to eat cheaply and healthy. Even cheaper than canned beans, you can cook beans in the crockpot, put them in add boiling water and let them cook all day, no per soaking needed. Then you can freeze the beans or even make hummus and freeze it.
I love your ideas! My breakfast: egg, kale & red pepper omelette in coconut oil, or blueberries, banana, whey powder & almond milk smoothie. Lunch: Salad with chicken in broth, . lots of veggies, avacado, lemon juice, olives, olive oil & barbeque sauce, I made myself (no hi fructose corn syrup). Dinner: Salmon, brocolli, baked yam, dark chocolate with almonds. Thank you for your wonderful suggestions!
I love cooking with garlic but hate having to chop it. Even when I had a garlic press, cleaning it was not something I enjoyed doing. I tried the chopped garlic from the store but it had absolutely no flavor, so now I make my own chopped garlic. I start with 3 or 4 garlic bulbs, peel the cloves, and toss them into the food processor. After it is chopped, I put the garlic in a jar and cover it with olive oil, which keeps it fresh in the fridge. It is so convenient to use and I wind up using garlic more often than I normally would have.
Your quick meal sounds EXACTLY like what I do too! I always have a bag of spinach, kale, or something like that in my fridge. Instead of brown rice, I usually have cooked quinoa on hand and I ALWAYS have cans of sardines! Trader Joe’s is a great source for healthy veggies that are already clean and ready to use. I am a health coach and I tell my clients that there is NO excuse for not eating healthy!
How can a truckie who, as he says, doesn’t have access to markets and is sedentary, eat right and lose weight? I can never find food when on the road, that is remotely healthy.
the trucker probably keeps a cooler in his truck that he packs from home.
This article illustrates exactly what I’ve been preaching for a long time. I’ve even been able to SAVE money by shopping at farmer’s markets! This is probably also because I’m shopping there on my own, without my impulsive boyfriend, but by avoiding all the overzealous marketing in the grocery store, I’m able to keep costs down and focus on what’s important: vibrant, healthy, delicious produce!
I just got thru reading Ultra Metabolism thanks to my boss. I’m a type 2 diabetic and will be following this “way of living” it makes sense to me and even following it a little bit as I was reading the book my A1C level went from 8.5 to 7.5. I’m on my way to going without the meds I pray. Thanks Dr Hyman… Great article . I’m an avid Ultra Metabolism fan from now on.
I understand soy is not a healthy food nor is cooking via micro wave. All the other ideas are very helpful
I’ve found that Ralphs has Amy’s gluten and dairy free meals for much less than Whole Foods. With a busy life and little time to cook, these are a great way to get a few healthy meals in each week. You can also find pre-cooked rotisserie chicken for much less. All very tasty and not too high in calories. I add fruit and a salad and I have a great lunch. My new favorite afternoon snack is some turkey, fresh green olives and a cold crisp apple out of the fridge. I spend a bit more on the turkey (Boar’s Head) because it doesn’t have any bad “stuff” in it. Otherwise, I’m spending much less each week on food because I’m not eating out for lunch like I used to. About 8 pounds came off effortlessly (really) and I am not hungry! Find yummy fruits, shop the outside perimeter of the store, and it makes for a better life all around. OH, and sprouted, shelled pumpkin seeds at Ralphs. REALLY good!
Loved the article. Really liked the last recipe with the rice, greens and canned salmon. I know my husband will like that for a quick dinner. I did want to mention for those that are living gluten free, skip the rye bread, rye has gluten. Just saying. But there are plenty of GF breads and crackers out there for your almond butter, which I love.
Thank you again, I love your newsletters and articles.
I have done the “whole works” on the diet. Here is a small run down on what I eat….lemon juice/ olive oil early in the morning w/ buff. vit c. Green tea later. Shake, broth, brown rice 1/2c, kale, more brown rice with a different veg, more broth, lots of filtered water, maybe one apple every 3-4 days and all the minerals/vitamins you’ve asked me to buy. I lost 5 lbs the first week BRFORE the real diet started and 5 more since then but I have not moved one Lb. since then. I stay clear of the kitchen because now with kids gone from home I am a stay at home older (64) person and the kitchen used to be my BF.Why is the weight not moving like I thought it would? I eat nothing with sugar or flours etc just like you said in your book. It’s been 4wks now on this plan. Awaaa
Hi Stephanie,
Great work! We hope you will keep going as sometimes you need some fine tuning to procure expected outcomes.
Unfortunately Dr Hyman cannot provide personal medical advice in this forum. If you would like to make an appointment at Dr. Hyman’s UltraWellness Center in Lenox, MA please go to:http://www.ultrawellnesscenter.com/becoming-a-patient/ When you are finished reading through the material you may call the office at After you have reviewed this, please contact our office to make an appointment. By phone, (413) 637-9991; by email, office@ultrawellnesscenter.com
For more personalized nutrition advice on overcoming plateaus, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
Canned food without BPA are now available in the natural foods department of our local Fred Meyers store…Eden is one brand name that comes to mind. Drawback: A small amount of sugar is added to the crushed tomatoes, so I can’t use them just now on my program.
I can’t eat nuts so that leaves out almond butter or just eating nuts for health. Beans (which I love) and IBS don’t go well together. I wish someone would write about healthy eating taking for people who can not eat nuts and/or have IBS.
Hi Maureen,
Check this out:
http://drhyman.com/blog/2010/09/16/5-simple-steps-to-cure-ibs-without-drugs/
For ideas on what to eat for an antiinflammatory diet, you might consider Dr Hyman’s new cookbook!
http://drhyman.com/bss/bsscookbook/
For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
I recently discovered the wonderful world of dehydrated foods. I bought a dehydrator and got a couple of cookbooks from the library. Kale chips are a wonderful mindless snack food that I assume one can eat to their hearts content. I think that is very cool. I also love to make Dragon crackers that are made with flax seed. I love the crunch and they make a good meal if nut butters or chick pea spreads are included. Deydrating has provided a quick, easy, healthy, tastey, and inexpensive way to eat well I cannot wait for summer when all kinds of wonderful vegetables can be dehyrated. .