Here are a 12 hints to save money and still purchase organic.

1. Dirty Dozen/Clean 15. This list put out by the EWG highlights produce that has the highest and lowest levels of pesticide: www.nakednutritionnow.com/blog/dirty-dozen-clean-fifteen

2. Online Organic Grocery Stores. Green Polka Dot Box has prices 30 to 50% lower than what you’d find at your local store www.greenpolkadotbox.com.

3. Always look for store, organic brands. Check out Shop Rite Organics, Trader Joe’s Organics and Stop & Shop – Natures Promise. Explore. Explore. Explore!

4. Buy in bulk (bulk bins and big box stores like Price Club). Basil Bandwagon has a great selection of organic brown rice, quinoa, beans, nuts, and flours.

5. Plan ahead. Your guide to planning ahead found here.

6. Eat out less and make your own take-in.

7. Look for weekly local sales and set Google Alerts to track food trends that are effecting cost.

8. Get coupons from vendors. Some of our favorites are Organic Valley, Stoneyfield, Amy’s, Coleman Organic Chicken,

9. Buy local. The Hunterdon Land of Trust Farmers Market Sundays from 9-2PM has a great selection of organic produce, meats, and more.

10. Join a CSA – Community Supported Agriculture (www.localharvest.org, www.justfood.org). Sandbrook Meadow Farmer still has shares open!

11. Grow your own. Need a recipe for your arugula? This Arugula Salad with Orange Sesame Dressing is delish.

12. Eat less meat. Go Greek with this spicy meat-free pasta for Meatless Monday.

More:

Suggested books: Omnivorous Dilemma, Michael Pollan; Organic Manifesto, Maria Rodale; The China Study, Dr. Campbell

Flicks: Food Inc., The Future of Food, King Corn

Links:

EPA: www.epa.gov/agriculture/torg.html

Organic Trade Assc: www.ota.com

Email us now, nakednutritionnow@gmail.com, to obtain your FREE Health Consultation and 10% off cooking class for attending the workshop. Thank you for coming!

• Organic yields match or surpass conventional yields
• Build rather than deplete soil matter, making it a more sustainable system
• Organic farming uses 45% less energy and is more efficient

Why Does it Cost More?

• Major conventional farms receive large subsidies from the government and organic farmers do not
• Most organic farmers do not have the economic scale to compete with large corporate conglomerates
• Organic food producers must go through a rigorous, time consuming process to receive a organic certification
• Conventional food may cost less, but do you want to pay now or later?
  • Manage portions
  • Start making small changes
  • More plant-based diet, less meat
  • Look for sales

Break it Down

1) 100% Certified Organic

• All ingredients in a product are 100% USDA certified

2) Organic

• 95% of all ingredients in a product are organic and can use the USDA seal of approval

3) Make With Organic

• 70% of all ingredients in a product are organic, but cannot use the USDA seal

4) Natural

• They are ‘suppose’ to contain no artificial ingredients, added color, and minimally processed
• These products do not have regulations or standards therefore the term has become very overused and misleading
• Read the packaging!

Small Changes

• Know the Dirty Dozen and Clean Fifteen

Breakfast
Mexican Scrambled Eggs

Snack
Hummus w/ Bell Peppers

Lunch
Salmon Cucumber Boats w/ Green Salad

Boats:
3 oz can wild salmon
1 tbsp capers
1 tsp dijon mustard
2 tbsp greek yogurt
squeeze of lemon
dash sea salt
1 cucumber

Combine all ingredients except cucumber. Halve cucumber lengthwise, hollow out each half, and stuff with mixture. Serve with spinach, goat cheese, and pomegranate salad.

Snack
You pick one!

Dinner
Go Greek, Gluten Free Pasta

Contact us now, nakednutritionnow@gmail.com, to learn more about corporate wellness, individual health coaching, or organic cooking courses.

Almond Satay

3/4 cup almond butter
1/2 cup lite coconut milk
2 tbsp Brags Amino Acid
2 tbsp rice vinegar
2 tbsp grated ginger
2 tbsp sriracha hot sauce

Whisk all ingredients together and serve with grilled, organic tofu, chicken, or asian veggie noodles.

Garlic Balsamic Reduction

2 cup balsamic vinegar
1 tbsp olive oil
1 small red onion, diced
3 cloves garlic, chopped
3 tbsp brown sugar
1/2 tbsp sea salt

Saute onion and garlic in medium sized pot. Add vinegar, bring to a boil, reduce heat, and simmer until it becomes a syrupy consistency. Top fish, vegetables, or seared scallops with reduction.

Arugula and Kale Chimichurri

2 cups arugula
1 cup kale (removed from stems)
1 cup flat leaf parsley
1/2 cup chili oil
1/3 cup red wine vinegar
3 cloves garlic
1/2 tsp sea salt

Place all items in food processor or blender and let stand at room temperature for one hour. Toss in quinoa, use as salad dressing, or serve or grilled tuna steaks.

2) Drink a big glass of H2O at the start of every meal.

3) Get enough sleep. 10 ways to energize your life.

4) Shop the perimeter of the store to avoid junk foods always found at the center. Stop your sugar addiction now.

5) Plan ahead. 20 Minute Meals done for you.

6) Use small plates to manage your portions. What is a portion really suppose to look like?

7) Have breakfast.

When out to eat, ask for half of your meal to be packed immediately.

9) Work out first thing in the morning. 15 minute workout for busy people.

10) Meditate daily.

There are tons of powerful pairs out there. Simon and Garfunkle, Bugs and Daffy, Brad and Angelina, Thelma and Louise, Itchy and Scratchy, and of course chocolate and peanut butter. Just like these folks are meant to be together, these foods are more nutritious when eaten together.

Green Tea + Lemon
A squeeze of lemon lets the body absorbs 13 times more of the tea’s antioxidants.

Tomatoes and Avocado
The heart-disease fighting antioxidant, lycopene is fat soluble. Pairing a healthy fat like avocado increases its impact in the body.

Whole-Grain Bread w/ Almond Butter or Brown Rice and Beans
This dynamic duo forms a complete protein which is good for building and maintaining muscle.

Chickpeas and Citrus (lime, lemon, or orange)
Vitamin C in citrus juice helps the body absorb the iron in chickpeas.

In the Pantry (go organic!)

- Almond or Cashew Butter
- Unsweetened soy, almond, rice, or oatmeal milk
- Salsa (homemade made easy)
- Olive, safflower, chili,  and sesame oil
- Granola (make your own)
- Agave nectar

In the Fridge (get your tips for buying organic on a budget)

- Greek Yogurt
- Bananas
- Berries (all colors)
- Mango
- Kale
- Dried fruit
- Avocado
- Carrots
- Hummus

5 Easy Snacks
- banana w/ almond butter rolled in granola
- greek yogurt w/ agave nectar and berries
- hummus, avocado, and carrot w/ hot sauce
- simple smoothie (almond milk, mango, cashew butter, and touch of agave nectar)

Need a health revamp? Contact Naked Nutrition at nakednutritionnow@gmail.com for a FREE Health Consult. We’ll give you the tools to make you feel great both inside and out through ONLINE  customized whole food eating programs, exercise, and meditation programs. If not now, when?

If you are one of those folks who loves adding fresh herbs to your meals but do not have the time to chop (or dislike chopping), we have found the perfect solution for you: Microplane Herb Mill. Not only does this product save you time, it makes each and every minced herb uniform. Naked Nutrition used this product for mincing our herbs in these super jazzy recipes: Basil Clive Popcorn, Mint Lime Colorful Quinoa Salad, Tomato Avocado Feta Salad, and to dress up roasted veggies.

Not only is this product excellent for adding fresh herbs to recipes, we also love it for garnishing plates. To make any meal take on a restaurant quality presentation simply grate fresh parsley or cilantro to your dish. Or, if you’re wanting to doctor up H20 grate mint or basil and a few fresh strawberries. Instant goodness in a glass!

Highlights of Microplane Herb Mill:

- easy to clean and disassemble and reassemble

- looks classy on a counter top or on the table

- saves time in the kitchen

- dishwasher safe

- fun for kids to use

Need to learn how to keep your herbs fresh for days?

4 cups organic popcorn (popped on stove)
⅓ cup organic butter (melted)
1 tsp garlic powder
1 tsp sea salt
1 bunch (chopped)
1 tbsp basil (chopped)

Melt butter and garlic powder. Toss garlic butter, popcorn, and herbs in large bowl.