Eat healthy and economically

For most of us, the invoice of the purchase is one of the most expensive invoices before even introducing the term “healthy”. Most of us, we spend more than half of the money we earn monthly only on food. Therefore, this is a very difficult subject to deal with. But it doesn’t have to be like that, there is a way to keep expenses low and still eating healthy. For this, we must be practical.

You can eat well, in a healthy way and without leaving the budget if you make purchases intelligently and you cook your own food. Knowing how to eat healthy is not spatial engineering, you already know what is good and bad for you, what happens is that fast food is much more convenient from the point of view of how fast you get it, and you don’t need more planning than going and buying it. Therefore, if you manage to make healthy eating suits you from the economic point of view, and also quite simple and quick to do, you won’t have problems changing to a better eating style.


The idea of what healthy eating means is distorted today. Most things available have been modified and altered in some way. I doubt you can get something “truly pure” unless you plant and grow it on your own. Many photos of appetizing foods declared as healthy can be found online, but when you look at the list of ingredients there are more than 20… Some of those ingredients you don’t even recognize them or even are difficult to pronounce… with which you get discouraged right away, since you have no way to find them all, buy them and then spend 2 hours cooking. ¿¡¿Why?!? The food that is prepared at home, roughly, it’s still the best there is, especially because there is little oil and you serve smaller portions.

Healthy in this context does not mean weird or complicated, there’s where the term “expensive” comes from. Healthy is what your body, and not just your taste buds, will appreciate and use to build a healthier and stronger version of you. It simply means: nutritive food.

There is not much to take advantage from processed foods, sweets, pizza or beer… You can survive by eating junk food, but you will be feeding poorly, and as a result your health will pay dearly (even more than fast food that exceeds your budget) and your quality of life will go down. This is the line of the article in which you have to make a decision.



Most of us want to eat “just a little bit more healthy”, we do not want to become overnight vegans; some of us do not have the luxury of buying “super food”, we want something fast, tasty, cheap and healthy at the same time.

The expensive starts with the variety, the more complex your shopping list is, the more it will cost when you get to pay it. Having the same menu and buying the same things can solve this.

If you have pre-set meals and you get bored, the weekend you can always dedicate yourself to do something more creative. The trick is to live healthily even if your diet is always the same, the normal. ¡If you eat well for 6 or 7 days a week you will be doing great! And you will notice that difference not only in the way you will see yourself, but in how you will feel, that it will be much better.



Basic food by default: pasta, oats, rice and potatoes

Always try to buy intelligently and be aware of new offers. Canned food is a great way to save, so buy as much as you can from it. These “fillings” are often belittled by the “health industry”, especially when it comes to maintaining special diets (see food for athletes), in fact they are perfectly good and healthy options that will help you to stay satisfied for a longer time and to have a more lasting energy.

Baked potatoes, with different vegetables and a little oil and salt are fantastic. The problem is when they are fried and we overdo it with salt and oil.

Eat pasta is not bad if we do not exceed the amounts to consume. The pasta with tomato sauce is incredibly good.

You can also buy tons of oats. Basically for 2 reasons: breakfast and homemade protein bars. Oatmeal is probably the best and healthiest food you can have in the morning. Buy several packages at once, even more if there is an offer of type 2 × 3.


Basic vegetables by default: tomatoes, cucumbers and green leaves (for salads)

Many people think that to eat healthy they should eat lots of vegetables, and since they are not very cheap, most simply do not buy them. You do not have to buy all those “nice vegetables” because they have been ordered and they call you at sight (something that shows that marketing strategies work). Fresh products expire before, and if you buy many at once, you are going to throw some of them because you had not enough time to eat them, and it’s not about eating a lot. Buy as little as possible, and no more than 3 types of vegetables when you go shopping. Stay with 2 or 3 that you are going to eat and something universal that you know that combines well with almost any food. Tomatoes and cucumbers, for example, they taste great and are very accessible. You will only need a few vegetables to make a small salad.

The purchase of the packages for the salad many times can be more convenient, because they tend to sell quite cheap, since they expire quickly, this way you will not have to buy the different ingredients one by one and you will need less processing time, besides that you will buy just the amount you will eat at that moment.

A very good way to have fresh food always on hand is to buy them frozen. It’s almost as good as when they’re fresh.

They can really help you!


Frozen food by default: berries, green beans, spinach, broccoli …

Berries, green beans and spinach are the 3 default foods that you can always keep in your freezer. Steamed or even roasted in the oven work very well as a company for other dishes, and spinach is a very good idea for smoothies or accompanying fried eggs. The berries, you can use them next to the oatmeal that you will take in the morning for breakfast. The best part is that since they are frozen they are also cheaper.


Fruit by default: apples, bananas and oranges

If you have enough budget, you can buy mangoes, grapes, strawberries and pineapple. If you want to consume some fruit in your diet, the basics is always the most versatile. The apples last a lot and when they are not fresh enough you can always use them for some sauce, cake or baked with honey.

Bananas, although not as well preserved, are cheap and can be used in various recipes, smoothies or simply with cinnamon and nuts for dessert.

Add some vitamin C to your diet with some oranges, they are kept very well in the fridge and whenever you want you can use them to make an orange juice.


Fill the pantry: peanut butter, beans, mushrooms, tomatoes, honey and nuts

You can save a lot of money if you buy canned food, and the best thing is that you can keep it for a long time. If someday you do not have too much money, you can use this type of food as an accompaniment for rice or pasta.

The peanut butter combines very well with pieces of apple or even to make a sandwich in the morning at breakfast time. It is also one of the main ingredients to make your own protein bars.

Two healthy foods as a base that you can buy and maintain indefinitely are nuts and honey. Easy to maintain and easy to use.


Meat: from what I have been able to observe from my personal experience, meat has more disadvantages than advantages, for example the cruel murder of the animal to be consumed, desertification through the massive felling of trees to make farms and fields, the great use of water that entails, for example, the production of 1 kg of beef (about 15,300 L), the use of substances (hormones and antibiotics) that adulterate the quality of the meat and the digestion more difficult, which can cause colon cancer, among other blood diseases.


Dairy products and eggs: cheese, greek yogurt, eggs

Greek yogurt is one of the most versatile dairy products. It lasts in the refrigerator about a month, so you can buy heaps (at the time of consumption, always take the one from behind to try to consume the freshest products). It can be eaten alone or used in sauces or shakes.. It has a large percentage of proteins and low fat. The best option is to buy yogurt of 2%, and not 0%, because the latter does not satisfy hunger. Combine well with fruits, honey, nuts or cinnamon.

Add a banana in pieces and some nuts and you will have the snack of the day, without too many complications.

When you buy grated cheese, use it only to put it on top of your dishes, as it is very fatty and with a little bit more than enough to give flavor.

Eggs have many nutrients, including minerals and proteins. But if you are worried about your cholesterol level eat only the egg white. Do not overdo it too much by making fried eggs and remember that they are triggers of allergies or that they may be contaminated with Salmonella.


Spices: salt, pepper, paprika, cinnamon …


With a few spices you can make anything that tastes great. You do not need a herbalist. Most of the time you will use salt and pepper, and some oil. If you have problems with hypertension, avoid salt.


For cooking: olive oil, garlic, onion and mustard

If you can buy olive oil, and if it is of good quality, it will be one of the best purchases you can make. You will not use it for frying but to add it to salads or any other dish, but without exceeding. When you avoid frying it, the oil can guarantee its nutritional properties, that otherwise it would be harmful. It’s worth it even if it’s more expensive than sunflower oil.

The mustard, along with some Greek yogurt and spices, can be a perfect substitute for mayonnaise (and this interests you, because it may have been made with eggs contaminated with Salmonella).

An effective way to keep the spices you buy on hand and always fresh, as for example the basil, it is cutting them finely and freezing them (after washing it).

Garlic can be kept in the fridge for a long time. You could peel it so that it would be easier to use when cooking.


Only by using this guide to make the purchase you can get a healthy and tasty menu for you. You will eat well and get enough quality food to keep you mentally and physically strong.

Once you have more money, feel free to add any extra ingredient to the shopping list.

All the foods mentioned above can be used in diets for muscle growth, an increase in the immune system and fitness. It is very true that you are what you eat, so think twice what your next meal will be. The real food is healthy.


The easiest couscous in the world


Here is another healthy way to cook, fast and, as usual, very simple. This time, we have a very consistent meal, but without being heavy And it is so easy to do that you will only need a fridge.


  • 2 units (glass, jug, bucket … depending on the quantity you want to prepare)
  • 1 unit of grated tomato.
  • 1/2 unit of lemon juice.
  • And whatever you want to add, for example: 1 unit of chopped pepper, 1 unit of sweet corn, lettuce leaves, 1/2 unit of cut olives, etc.
  • Salt (do not put too much) sometimes I don’t add it.
  • Oil (preferably extra virgin olive oil)

Preparation method:

  • Cut, squeeze and grate all you need: tomatoes, peppers, lemons, lettuce leaves, olives, etc.
  • Mix everything well (until you feel the mixture has no dry parts), cover and refrigerate for about 30-45 minutes.
  • Serve it.

Very easy, enjoy it!

Mediterranean Potatoes

The recipe for this week has to do with the summer. And it has a name that remembers it, but at the same time is a recipe very nutritious and as always very easy to perform. Let’s imagine for a short time that we are in the territories influenced by the Mediterranean climate while we dream of a never ending summer.




  • Small potatoes
  • Small tomato slices
  • Garlic
  • Mint leaves
  • Parmesan cheese
  • Lemon
  • Salt
  • Pepper


  1. We make parallel cuts in the potatoes. Slice thin slices of tomato and introduce them into the cuts made in the potatoes, next to the mint leaves and the parmesan cheese. It does not really matter how you do it.
  2. Squeeze the lemon on top of the potatoes. Add salt and pepper.
  3.  Heat the oven and after 5 minutes introduce the preparation made in point 1.
  4. They are left in the oven until they have browned (a small trick to see if they are listed is to try to insert a toothpick into the potato, depending on the difficulty you can realize how much you lack), I usually leave them between 45 minutes and 1 hour.

Bon Appetit!

Salad with mint and green peas


Ensalada guisantes y menta

By far, ¡the easiest way to prepare lunch or dinner! This recipe makes everything seem difficult to do and also has a lot of nutrients.

Let’s see what it’s all about:


  • 1 onion
  • 1 pepper
  • 1/2 glass with thawed peas
  • Thyme
  • Grated lemon peel
  • A few mint leaves


  1. Cut the onion and the pepper and place the pieces in a saucepan over the fire with olive oil until they soften.
  2. Add peas, thyme, grated lemon peel, mint leaves, salt and pepper.
  3. They are left on the fire for 20 minutes.

As always, super simple! Enjoy!


Do you want a very tasty sandwich and which does not take more than 1 minute to make? This recipe comes from Scotland and is very tasty. Let’s stop wasting time and start fast.

  • Rye bread / other cereals
  • Ricotta cheese
  • Avocado
  • Aromatic herbs
  • Lemon


  1. Cut a slice of bread and spread the ricotta cheese.
  2. Cut the avocado, put it on the slice next to the aromatic herbs and add lemon on top. You can add some cherry tomatoes (I like to eat them separately).

As usual, a super simple and quick recipe. Enjoy it!🙂

How to eat healthy when you can not cook



Not everyone can always be cooking healthy. Some of us travel, others live with members of their family and cooking a special menu is not an option or just some others do not have the time required. All of these disadvantages do not mean that you can not feed yourself in a healthy way.

We will begin establishing a base explaining what means eating healthy. There are two essential things you should consider:

  • Obtain the necessary nutrients to help your body to have the necessary materials for growth and self-maintenance
  • Avoid excessive overeating of carbohydrates, sugar and salt

You’re probably wondering what happens to the calories, vitamins and proteins … these are details to be talking about later, now we try to focus on how to to start eating better. Therefore, we will focus especially on what we need to get started.

How to maintain a healthy diet when you are traveling and the only food accessible is junk food? How do you make sure your body gets what it needs when you don’t have time to cook or you because someone has this responsibility? How to get a healthy diet if you are a student and your resources are limited or maybe you are part of a large family?

In order to answer all these questions we must first look at the primordial elements. What does your body need to stay healthy?

What kind of nutrients do we talk about and how can they be obtained exactly? There are two fundamental requirements that each body needs:

  • Fuel
  • Construction materials

Without the first you can not even begin. Without the second one there would be no growth or development and not even the basic maintenance of muscles and joints would be possible and they would suffer a lot. To obtain them, we will need a diet that provides us with 6 key ingredients:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins
  • Minerals
  • Water


Carbohydrates are needed for energy, the proteins to build and repair, fats as backup energy, vitamins and minerals to maintain healthy the body functions and, finally, water… to keep you alive.

The trick is to get a balance between all these ingredients. Any type of diet, including junk food type, will have carbohydrates and fats. Most likely it also contains some protein/amino acids.

Instead of obsessing over each ingredient in part, better concentrate on the following:

Water. Always make sure you hydrate yourself properly. This will not only help your body to generally works well but also when we digest which is very important especially when you do not eat very healthy foods. Learn how to drink more water!

Carbohydrates and Fats. If your diet is very rich in carbohydrates (sugar, bread, pasta and rice) and also you consume fats, you probably have to consider if it’s possible that you are ingesting more than you consume. Control your food portions by eating half the plate (or do not eat anything) if you do not do physical effort during the day. Shaolin monks eat the heaviest meal of the day at breakfast time to get the energy needed for that day’s workouts. Their meals are lighter as the night draws nearer. Try to reduce your food portions in the same way and see how it works according to the energy input, proportional to physical and intellectual activity, that you need daily.

Vitamins and minerals. Try to eat vegetables and fruits whenever you have the opportunity. I repeat, do not obsess, ingestion of these foods will provide you with some of the vitamins and minerals that your body needs for its growth and repair.

Proteins. There are more misconceptions about proteins than about any other key ingredient for a healthy organism. The ideal is to eat foods that are low in fat, and proteins that are easy to digest and are in sufficient quantity. But if you do not cook, you do not know how to cook or you do not control your diet. Then what you can do is eating very varied because almost everything contains one or another kind of protein or the materials needed to synthesize them. Including the iceberg salad and the tomato. The report of the World Health Organization about nutrition states that the following foods are high in protein: brown rice, tomato, potato, green pepper, corn, green lettuce (iceberg), celery, cucumber, oat, carrots, broccoli and black beans.


Everything mentioned above has provided you the main idea for your nutritional strategy: eat what you can, only when you can control what and how much food you have to ingest in proportion to your physical and intellectual activity. “Bad” food will not be a problem because we will rarely consume it. Instead, the wrong amounts will overload our system with calories that we will not need and we should not process.

In short, you can eat almost everything you want, but taking into account that:

  • Your diet has to be varied in the long term and making sure you do not end up with a junk-type diet for months (therefore, avoid anything that might lead you astray; think that now a small step in the wrong direction means a deviation of hundreds of kilometers from the desired goal in the near future)
  • You should not eat more than what you need for the activity you do; keep your portions small for those days when you don’t have much activity

Broadly speaking this is what you need to get rid of all those obsessions you have about food, especially macrobiotic diets, of the “true” proteins and the “best diets for athletes”.

How to drink more water

Water is essential for human health. But unfortunately, sometimes it takes too much effort to drink the recommended liters per day, as if instead of water we were taking poison, or as the human body was not 55-70% water… The consumption of this elixir of life, if not done correctly, can lead to dizziness, headaches and even confusion. When you do sport, when you are on the sofa… does not matter… drink water! The truth, I have to admit that I also have a problem with this and I use this article to make you aware, but above all to me.

Let’s start!

  1. Accessibility. Do you want something to become a habit? Then make it easy to do. Always keep a glass or bottle of water near you and you will drink more easily.
  2. Aromas and flavors. Other drinks attract you because they taste good. You may think… At least they have a taste of something! Leave something that tastes good and keep the insipid water can be difficult for us. Yes, but in return, add something to the water to give it a natural aroma (lemon, basil, cucumber, mint, etc.), apart from that this water will become something much healthier, it will also help you get rid of soft drinks with “white venom”. Before you go to sleep, put in your fridge 2 L of water with lemon cut into pieces or another aroma you want (I love basil, yes, although it sounds strange, it tastes great). This way you will always have water at your disposal and you will be surprised to see that you drink more than before.
  3. Straw. Something as simple as a straw or cane in your glass will distract your attention and will make you drink much more, like when you drink a juice. Test it!
    Buy a box so you will never run out of straw
  4. Plan. You don’t have to drink 2 L per day if you do not feel the need. Sometimes it is enough with less, but most people forget even the bare minimum. You can get water from other sources, but I recommend the water alone. Two or three glasses a day will help you a lot. Set a time to take a glass of water and respect it. For example,
    you can do it when you get up, before eating, at 5 p.m, at night… whenever you want!
    You can use any type of reminder, such as Habitica, to make drinking water a habit. And that is how after a few months you will have “installed” in your brain a healthier way of living And that gives many benefits, for example, not die. 😀

“El agua es la bebida del hombre sabio” (“Water is the drink of the wise man”)

Henry David Thoreau