At the grocery store, fill your cart with protein sources like eggs and canned fish. These items are relatively inexpensive and versatile. Eggs are one of the most nutritious foods, and are perfect in an omelet for breakfast. They can also be added to any dish, including sauteed vegetables and rice and beans. Canned fish, like tuna and salmon, run about $2 – $5 per can, and are excellent sources omega 3 fatty acids. For lunch, throw some in a salad and drizzle olive oil and lemon juice on top. For a delicious dinner, make salmon or tuna burgers by combining the fish, some olive oil or mayonnaise, bread crumbs, and seasonings in a food processor. Form into patties and pan sear on both sides until golden brown.

This includes apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, cherry tomatoes, imported snap peas, and potatoes. Healthy eaters on a budget should also buy avocados, which don’t need to be bought organic. Avocados are great because they contain healthy fats and protein, and even have more potassium than a banana. A recent study shows that eating one avocado a day may help lower bad cholesterol (LDL). If you can’t buy fresh produce, frozen produce is actually quite healthy because it is processed shortly after it’s picked, so it retains most of its nutrients. You can use frozen fruit in smoothies, and frozen veggies are great in pasta dishes like pasta primavera.

The fuller you are, the less likely you will need to snack, which means you won’t need to waste your money on pre-packaged foods like cookies, crackers, or even those fancy granola bars. Even the ones that have extra protein are usually full of sugar making them glorified candy bars. A jar of salsa costs between $2.50 – $6, and is filled with antioxidants, vitamins, phytochemicals, and potassium. Obviously, you can use your salsa to dip your chips, but you can also use it as a dip for cut veggies, add it to your morning eggs, or use it as a topping for grilled chicken. You may not consider sweet potatoes “fun food”, but there is so much you can do with them and because of their distinct, sweet flavor, you might even feel like you’re having dessert. For one, you can make sweet potato fries by slicing a couple sweet potatoes in one inch strips, tossing them in olive oil, salt, pepper, and cumin, and roasting them in a 425 degree oven for about 40 minutes. Who doesn’t love fries? You can also bake a small sweet potato in the oven and then top with butter and brown sugar for a sweet but healthy treat.

Just because you’re broke or on a budget doesn’t mean you can’t eat healthy. We should all be able to enjoy healthy, nutritious food without breaking the bank. Arm yourself with this list when you go grocery shopping and you will never have to subsist on ramen noodles again.

Neighbors is open 24/7, 365 days a year, and our board certified emergency physicians are experienced in all kinds of medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love.

Making the dish a little spicy gives it great flavor and makes it so you don’t miss all the unhealthy ingredients. Get the recipe here.

Some of these might be your favorites when you order take out from your local cantina, but these chicken enchiladas that you can make at home will make you change your mind.  Use cooked, shredded, skinless chicken breasts and whole wheat tortillas to instantly lower the calorie count and up the health quotient. By using lots of herbs and spices like chipotle chili powder, cumin, and cilantro, these enchiladas are packed with flavor. You can even top them off with some low fat shredded cheese!

Chick peas are a great source of protein and fiber, and coconut milk is a good dairy free alternative if you are lactose intolerant. Vegetables like sweet potato, cauliflower, and tomatoes make this dish highly nutritional, and the curry, garam masala, and ginger make it aromatic and flavorful.

The next time you want to pick up that take out menu, put it down and get in your kitchen! These dishes are easy to make, will save you money and calories, and above all, they are delicious.

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec24.com.

Unfortunately, these dishes are usually not very healthy and can leave us feeling sluggish and maybe with a few extra pounds. Luckily, there are ways to make classic comfort foods a little healthier and still delicious.

During the gloomy days of winter, or if we are going through a difficult time, we may eat more of these foods to produce more serotonin. It also may be a holdover from when our primitive ancestors needed to eat more calories during the winter to put on an extra layer of fat to stay warm. Either way, modern, sedentary humans do not need all those extra calories, nor do we want another layer of fat. Now you can rejoice because there are ways to make those delicious meals with a healthy twist.

If you are making meatloaf, substitute the white bread crumbs with oats and add some veggies like onion, carrots, and zucchini. After swapping the beef for turkey in chili, add some beans, which are full of protein and fiber. Protein and fiber help you feel fuller longer, which helps you eat less. To increase the health-factor even more, add lots of vegetables like chopped bell peppers, diced tomatoes, and onions. Spaghetti and meatballs is so easy to make healthy. Once again, after swapping ground turkey for the meatballs, use whole wheat pasta. Whole wheat pasta has more nutritional benefits than white, refined pasta. Whole wheat pasta has not been stripped of the most nutritious parts of the grain: the bran and the germ. Whole wheat pasta also has more vitamin E, B vitamins, fiber, antioxidants, protein, and healthy fats.

There’s nothing wrong with indulging in comfort foods from time to time, but if you can make a dish healthier, why not give it a try? If it’s healthier, you can eat it more often!

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec24.com.

Unlike most forms of green tea, farmers cover the leaves with a heavy cloth for three weeks before they are harvested in May. The new shoots develop larger, thinner leaves with better texture and flavor. The leaves are then steamed briefly to stop any fermentation, dried, and then packed for cold storage. After six months, the leaves have aged perfectly and are at their optimum peak for consumption.

They offer protection against many forms of cancer, prevent cardiovascular disease, and slow the aging process. A 2009 study found that matcha tea also helped slow the progression of kidney and liver damage in rats with Type 2 diabetes. It has also been shown to reduce bad cholesterol in the blood, stabilize blood sugar levels, reduce high blood pressure, and help the body resist toxins.

Next, heat some spring or filtered water to just barely boling. Then, add some drops of the hot water to the matcha powder in your cup and stir with a spoon to make a paste. Add more hot water to paste mixture and stir with a spoon until you achieve your desired consistency. A good rule of thumb is to start out with one teaspoon of powder for every six ounces of water. You can also incorporate matcha tea powder into other recipes like green tea lattes, smoothies, and ice cream.

The new year is a great time to incorporate healthy habits into our lives. Drinking a cup of matcha tea every day is a small and easy way to do something for your health.

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec24.com.

There’s nothing wrong with wanting to change for the better whether that’s losing weight, quitting smoking, or resolving to reduce the stress in your life. Just remember to be realistic about attaining your goals and by this time next year, you may have achieved an amazing goal.

Unfortunately, this can set you up for failure because you are trying to do too much too soon. If you decide this is the year you are going to lose weight and you have joined a gym, make a commitment to go two or three days a week at first, especially if you have never exercised or you haven’t worked out in a while. If you want to eat healthier, find an eating plan that you can work with and is not limiting. Instead of banning entire food groups from your diet, try swapping healthy foods for the unhealthy ones. For example, if you have a sweet tooth and like to have a couple of cookies after dinner, try having some yogurt sweetened with honey instead.

Go Easy on Yourself

As you start out on the road to a new you, remember that some days will be harder than others and your willpower or motivation may not be very strong. If you get chewed out by your boss and you drown your sorrows in ice cream when you get home, it’s not the end of the world. Just realize that you had a bad day and that you will do better tomorrow. It’s no reason to give up because you’re not perfect. Allow yourself to mess up every now and then. You are human after all.

Find a friend who wants to get in shape too and work out together. A workout buddy will help you stay accountable when you may want to skip your sweat session. Also, limit the amount of time you spend with people who are not supportive of your goals or who are just plain negative. Surround yourself with positive people who support you and want to see you succeed.

Remember, change takes time and hopefully with these tips, you will feel inspired to not only make a New Year’s resolution, but to stick with it throughout the whole year.

Neighbors Emergency Centers are open 24/7, 365 days a year. We treat all kinds of emergencies including sports injuries and severe cold and flu symptoms. Go to www.nec24.com to find your nearest Neighbors location.

You might think it’s more of a summer dish, but the red tomatoes and green cucumbers, avocado, and basil embody the classic Christmas colors, and the white mozzarella reminds us of snow. Very festive!

This lighter version contains heart-healthy olive oil and protein-packed Greek yogurt. You can also bring homemade baked pita chips to dip, which makes this appetizer even healthier.

For one, the pumpkin and carrots are full of vitamin A. Secondly, the cream cheese frosting will make people think they are decadent, but with ingredients like light cream cheese and skim milk, they are relatively guilt-free but still delicious.

You will be the hit of your next holiday party or potluck, and you can rest easy knowing that you aren’t sabotaging your healthy eating plan or weight loss efforts. Happy holidays!

Here at Neighbors, we know that emergencies can still happen during the holidays. That’s why we are open 24/7, 365 days a year, which means we are open on Christmas Eve and Christmas Day. Find your nearest Neighbors at nec24.com.

Chronic inflammation prevents your immune system from working properly making you more susceptible to illness. Lean proteins like skinless turkey breast are good for boosting immunity as well. This healthy protein helps to fight infections by building antibodies. You can also eat meatless sources of protein, like Brazil nuts as well. Brazil nuts are also high in selenium, a mineral that may help protect against infections and the flu.

Recent research shows that vitamin C may not be as effective in preventing colds, but they can still reduce the length of a cold by one day if vitamin C is taken at the first sign of a cold. Leafy greens like kale and arugula are packed with nutrients like vitamin A and C, and also contribute iron and fiber. Arugula has been shown to help relieve chest congestion and cough. Mushrooms contain loads of vitamin B, antioxidants, potassium, and fiber. All of these nutrients contribute to a healthier immune system.

Vitamin A helps our mucous membranes function properly. Oats contain beta-glucan, which has been shown to help lower cholesterol levels and boost immunity. A bowl of oatmeal can help prevent upper respiratory infections and possibly build white blood cells, which help fight infections.

A healthy, balanced diet is one of the best ways to stop illness before it even starts. If you do catch a cold or the flu this winter, and your symptoms are severe, come to your nearest  Neighbors Emergency Center. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec24.com.

In addition, a fruity dish can often be a cheaper option, since it often requires less sweetening and thickening agents, like sugar or flour.

Coffee makes a great base for a liquid dessert, and it’s versatile, so you can spice it up in a variety of ways. Plus, it will give you a little pep in your step for cleanup duties. Add a dollop of lightly whipped cream, and you’ve got a surprisingly healthy and satisfying dish.Here’s a great recipe that allows you to feature the flavors of gingerbread in a coffee cup.

Maple syrup, honey, and molasses can all be used as replacements for traditional white sugar in baking, and coconut sugar can stand in when a recipe calls for granulated sugar.

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec.24.com.

Regular exercise will help maintain a healthy metabolism, keep your circulation flowing for those colder evenings, and unclutter your mind to make meal and shopping planning much easier. If you don’t yet have a regular workout routine, the holidays are a great time to start. You can get a jumpstart on all those resolutions by committing yourself to a new exercise plan and welcome the new year with a healthy, positive outlook. Best of all, with so many friends and family around, you might find a workout partner for that extra bit of motivation.

Pretty soon, you’ll be learning how to prepare a new dish from someone at the table, and you’ll have given your stomach time to tell your brain you’re satisfied.

These items are usually easy to prepare, taking some of the stress out of holiday cooking. Plus, everyone will be thanking you for helping them make healthier choices as well.

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec.24.com.

One of the best ways to fuel up for the day is to start off with whole grains, or complex carbohydrates, and some protein. Both fill you up and give you energy. A bowl of oatmeal topped with fresh fruit and one scrambled egg on the side is an example of this powerful combination.

But I’m Not That Hungry in the Morning

A lot of people are not that hungry in the morning, especially if they wake up very early. If you are one of those people, try a smoothie instead of a full-blown breakfast. One option is to mix chocolate whey protein, almond butter, raspberries, blueberries, chia seeds, with some water and ice. Put all of those ingredients into a blender and blend until smooth.

You may also want to try a small bowl of Greek yogurt sweetened with honey and topped with berries, almonds, or low-fat granola.

Savory VS. Sweet

When you go to brunch, do you skip the sugary pancakes, waffles, and pastries and go straight for the more savory options on the menu? If this is you, then you might skip breakfast since most options tend to be sweet. Good news! There are great savory breakfasts out there!

Try having some sliced salmon rolled with cucumber, avocado, tomato, and onion, with a small bowl of cottage cheese with some almonds. Another option is a “breakfast bowl” filled with sliced hard-boiled egg whites, black beans, cubed chicken or turkey seasoned with hot sauce, and avocado. The combination of carbs, protein, and healthy fats are sure to keep you full till lunch.

If you start off with a nutritious and filling breakfast, you will be less likely to snack on unhealthy foods to get you through till lunch. Also, you won’t be so ravenous when lunch time rolls around that you overeat and feel tired and sluggish the rest of the day. You might even start to look forward to mornings!

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec.24.com.