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How to eat healthily and cheaply
How to eat healthily and cheaply
The purpose of this video is to learn how to eat well and cheaply,
without spending a lot of time.
The purpose of this video is not to learn to cook,
for there are other videos about it on the net.
But after listening to this,
you will know how to choose healthy foods
and how to make some simple preparations,
without spending a lot of time.
The principles you will be disclosed here
The principles you will be disclosed here
are all the more valuable their dissemination is rare
because if everyone knew, traders would have done less bargains.
I therefore ask you not to follow the herd of people who imitate each other,
some things will surprise you and this is normal,
in fact I encourage you to check everything by yourself. For example,
in fact I encourage you to check everything by yourself. For example,
all prices quoted in this video were recorded to 31/12/2012,
all prices quoted in this video were recorded to 31/12/2012,
in a supermarket and an organic shop in France,
but you can do your own investigation too.
1 - Replace meat with vegetable proteins
1 - Replace meat with vegetable proteins
We can reduce the usual meat ration,
by supplementing it by vegetable proteins.
We arrive at this result by replacing refined foods like white rice,
We arrive at this result by replacing refined foods like white rice,
white bread, white pasta,
white bread, white pasta,
by their counterparts unrefined :
brown rice, wholemeal bread, wholemeal pasta, etc ..
brown rice, wholemeal bread, wholemeal pasta, etc ..
With their 10% protein, whole grains are already well balanced.
With their 10% protein, whole grains are already well balanced.
They contain all the basic ingredients needed by a human being to survive:
They contain all the basic ingredients needed by a human being to survive:
the core of the wheat seed are the carbohydrates that feed primarily our muscles.
the core of the wheat seed are the carbohydrates that feed primarily our muscles.
There are also proteins in the wheat bran,
and lipids in wheat germ, which also contains vitamins and minerals.
and lipids in wheat germ, which also contains vitamins and minerals.
and lipids in wheat germ, which also contains vitamins and minerals.
This is why grains have been used since time immemorial as a staple food by most civilizations,
This is why grains have been used since time immemorial as a staple food by most civilizations,
This is why grains have been used since time immemorial as a staple food by most civilizations,
including the Egyptian civilization that lasted over 3000 years.
including the Egyptian civilization that lasted over 3000 years.
But when it's cold, we need a few more calories and protein.
we need a few more calories and protein.
Traditionally we added plants such as lentils, beans or peas,
Traditionally we added plants such as lentils, beans or peas,
which contain more protein than meat,
and are much less expensive.
Pulse contain more protein than meat:
Pulse contain more protein than meat:
• Lenses: 25%
• Split peas: 24% • Chickpea: 20%
you can compare with • Beef: 17% • Egg: 13%
Pulses satiate quickly without fat,
because they contain much less fat than meat.
Their only drawback is a long time to cook, but we have solutions:
soak the night before, or cook in pressure cooker.
We will see in Chapter 4 how to prepare foods
without it will take too much time.
Conclusion of this chapter :
as meat and fish are expensive products,
by replacing them with proteins of vegetable origin,
you will make a saving of around 30%
To eat meat once or twice a week is good enough.
It is also healthier to eat little meat,
because digestion of animal products is heavier :
because digestion of animal products is heavier :
It costs more energy to the body
for he must defend itself against potential toxins.
On the contrary whole grains and legumes,
provide a lot of energy while being lighter.
provide a lot of energy while being lighter.
We will see later how to cook.
2 - No industrial food
2 - No industrial food
The products of the food industry are expensive, and seasoned with chemicals.
The products of the food industry are expensive, and seasoned with chemicals.
For example, a pack of carrots rapped:
In addition to packaging, they have to add:
- antioxidants, because in the open air, the carrot rapped, would be quickly oxidized
- conservative, because the product must be stored for a long time
dyes, to make the product more attractive
Here are some prices recorded for 500 g of carrots:
carrots Retail: € 1.20 per kilo it gives € 0.60 for 500g
carrots Retail: € 1.20 per kilo it gives € 0.60 for 500g
carrots Retail: € 1.20 per kilo it gives € 0.60 for 500g
organic carrots Retail: € 0.90 pack of carrots rapped not bio: € 1.80
organic carrots Retail: € 0.90 pack of carrots rapped not bio: € 1.80
organic carrots Retail: € 0.90 pack of carrots rapped not bio: € 1.80
Conclusion: carrots, even organic, rapped at home, are 2 times cheaper than ordinary pack of carrots rapped.
Conclusion: carrots, even organic, rapped at home, are 2 times cheaper than ordinary pack of carrots rapped.
Conclusion: carrots, even organic, rapped at home, are 2 times cheaper than ordinary pack of carrots rapped.
As a bonus you avoid chemicals.
Now consider the example of a box of lenses purchased in store:
Box 200g cooked lentils: 0.94 €
Box 200g cooked lentils: 0.94 €
This product contains over 50% water, so it's the equivalent of 100 g of cooked lentils.
This product contains over 50% water, so it's the equivalent of 100 g of cooked lentils.
100g organic lenses: € 0.39
100g organic lenses: € 0.39
Conclusion: Again, your box of non-bio lenses cost you twice as much as your bio lenses retail.
Conclusion: Again, your box of non-bio lenses cost you twice as much as your bio lenses retail.
Conclusion: Again, your box of non-bio lenses cost you twice as much as your bio lenses retail.
Finally look at the example of a pack of soup:
Finally look at the example of a pack of soup:
1 liter of soup in pack: 1, 64 €
1 liter of soup in pack: 1, 64 €
pack soup 1 liter bio: € 2.64
pack soup 1 liter bio: € 2.64
pack soup 1 liter bio: € 2.64
home made soup with 4 carrots, 1 leek, 1 celery cooked in 1 liter of water : about 0.80 €
home made soup with 4 carrots, 1 leek, 1 celery cooked in 1 liter of water : about 0.80 €
home made soup with 4 carrots, 1 leek, 1 celery cooked in 1 liter of water : about 0.80 €
idem Bio: approximately € 0.80 also
idem Bio: approximately € 0.80 also
idem Bio: approximately € 0.80 also,
for if organic vegetables are a little more expensive, they contain on average 2 times more dry matter
for if organic vegetables are a little more expensive, they contain on average 2 times more dry matter
for if organic vegetables are a little more expensive, they contain on average 2 times more dry matter
Conclusion : Once again,
industrial food is 2 times more expensive than organic homemade.
industrial food is 2 times more expensive than organic homemade.
industrial food is 2 times more expensive than organic homemade.
industrial food is 2 times more expensive than organic homemade.
3 - Eat Organic food
Several studies have shown that on average,
organic vegetables contain 2 times more dry matter.
organic vegetables contain 2 times more dry matter.
To audit, you must dry the vegetables in the oven, and then weighed them.
To audit, you must dry the vegetables in the oven, and then weighed them.
In other words, organic carrots purchased for 1.80 € per kilo,
In other words, organic carrots purchased for 1.80 € per kilo,
ultimately cost a cheaper than regular carrots € 1.20.
By eating organic,
you avoid pesticides used to kill insects parasitizing cultures.
you avoid pesticides used to kill insects parasitizing cultures.
comme ces produits sont des poisons il Because they are poisons,
it would be surprising that they are completely harmless to our body,
also consists of living cells.
By eating organic, you also avoid fertilizers,
By eating organic, you also avoid fertilizers,
which are made to ensure that the plants grow faster, even having to water more.
which are made to ensure that the plants grow faster, even having to water more.
Even if science does not prove it,
it would be surprising that they have no effect on our body,
it would be surprising that they have no effect on our body,
for example by pushing it to retain more water and more weight.
for example by pushing it to retain more water and more weight.
But no study in this direction would be profitable,
vegetables and fruits waterlogged weigh heavy on the scale
vegetables and fruits waterlogged weigh heavy on the scale
and it is good for business. Not for the consumer.
and it is good for business. Not for the consumer.
Obviously do not rush on organic products industrially prepared,
as this pack of soup we were talking about to the hour,
which contains mostly water, for a fee of € 2.64.
This is a very good brand, can be useful at times, but I prefer home made soups.
Most health food stores have vending machines like this,
Most health food stores have vending machines like this,
allowing you to bag yourself commodities such as rice,
couscous, semolina, lentils, sugar, pasta, almonds, etc..
couscous, semolina, lentils, sugar, pasta, almonds, etc..
It requires little maintenance and everyone is winner.
Conclusion of this chapter:
Don't pay the water at the same price as the fruit waterlogged,
consume organic food.
4 - Easy Cooking
I guess you'll say me :
Fine, but I cannot waste a lot of time in the kitchen.
It is faster to open a pack of soup and warm it,
It is faster to open a pack of soup and warm it,
rather than peeling vegetables and cook them !
Well, imagine that I have the same problem as you! Me neither I
don't want to spend all my time trapped in the kitchen !
To cook simple foods, not from the food industry,
we need a different organization, different but not more complicated.
The firings are longer, then there have to begin more in advance.
Finally you don't spend more time, because while something is being cooked,
you can do something else.
It is only necessary to plan a minimum in advance.
Now, let me take a few examples:
The brown rice, it's easy :
The brown rice, it's easy :
with a glass full of rice
you can feed two people once, or one person twice
So, fill a glass of rice, two glasses of water
So, fill a glass of rice, two glasses of water
So, fill a glass of rice, two glasses of water
then let simmer
then let simmer
you have 35 minutes to do something else...
If you are lazy, as me, buy organic vegetables, so you don't need to peel them.
If you are lazy, as me, buy organic vegetables, so you don't need to peel them.
Only brush them under the tap, it is faster.
You can use a brush like this one, found on the market, or any other brush.
You can use a brush like this one, found on the market, or any other brush.
About leeks, cut them into small pieces and wash in a colander under tap water :
About leeks, cut them into small pieces and wash in a colander under tap water :
the more you cut thin, the easier it is to wash.
Pulses, and most of the seeds, it is a just like for rice,
one volume of seeds, two volumes of water.
This is very good, a soup peas.
But think about it the night before, because if you soak by night,
you will cook 2 times faster.
Same with lentils, chickpeas and beans.
Same with lentils, chickpeas and beans.
When you have not planned ahead and you have only 10 minutes for cooking,
When you have not planned ahead and you have only 10 minutes for cooking,
be content with doing pasta.
Semi-complete pasta are very good for health,
and you can cook them just as white pasta.
Furthermore, you can find organic tomato sauces to accompany them.
Personally when I do not have much time to cook, I prefer to limit me at rice,
Personally when I do not have much time to cook, I prefer to limit me at rice,
and at some vegetable soups...
While it is cooking, I have time to read, write, watch the news on TV ...
While it is cooking, I have time to read, write, watch the news on TV ...
If you really do not have time,
at least eat wholemeal bread, but select it well.
Wholemeal bread is easily confused with bran bread,
which sometimes don't contains the wheat germ.
We must remember that the wheat seed contains three essential elements :
We must remember that the wheat seed contains three essential elements :
- first the starch, which is made with white flour, which is rich in carbohydrates
- first the starch, which is made with white flour, which is rich in carbohydrates
- secondly the wheat bran, that is the bark of the seed, which is rich in proteins
- secondly the wheat bran, that is the bark of the seed, which is rich in proteins
- and thirdly the wheat germ, rich in lipids, vitamins and minerals.
- and thirdly the wheat germ, rich in lipids, vitamins and minerals.
- and thirdly the wheat germ, rich in lipids, vitamins and minerals.
- and thirdly the wheat germ, rich in lipids, vitamins and minerals.
But wheat germ is very valuable and sometimes taken to be sold in pharmacies.
But wheat germ is very valuable and sometimes taken to be sold in pharmacies.
Without wheat germ, bread is essential amputated.
Without wheat germ, bread is essential amputated.
At first, to get used to the taste of real bread,
you have better to buy it in health food shops,
because bakers working for them, are subject to precise specifications.
because bakers working for them, are subject to precise specifications.
Then you will easily recognize the real wholemeal bread,
for bran bread is dry, less tasty, and sat down quickly,
for bran bread is dry, less tasty, and sat down quickly,
for bran bread is dry, less tasty, and sat down quickly,
while the wholemeal bread retains its freshness for a week.
Summarize:
To cook cereals, you have not to be a wizard :
a glass of seeds, two glasses of water, a pinch of salt...
a glass of seeds, two glasses of water, a pinch of salt...
a glass of seeds, two glasses of water, a pinch of salt...
you will cook it until total water absorption.
Cook pulses, don't need to study magic science :
a glass of seeds, two glasses of water, a pinch of salt...
a glass of seeds, two glasses of water, a pinch of salt...
you soak overnight, then you cook...
to cook it faster, there is also an alga
called Kumbu alga
You put a little bit with the pulses
so legumes soften and cook faster.
Avoid using pulses as a main dish, because too much can cause gas.
Avoid using pulses as a main dish, because too much can cause gas.
Avoid using pulses as a main dish, because too much can cause gas.
It is better to use it in small doses,
as is done for chickpea, accompanying couscous.
Pulses are easy to store correctly in the fridge,
so you can occasionally cook a full pot of pulses,
and add a few spoonfuls after meals, either in your ration of grain, in soups or salads.
and add a few spoonfuls after meals, either in your ration of grain, in soups or salads.
and add a few spoonfuls after meals, either in your ration of grain, in soups or salads.
To make a soup, it's really easy:
you brush the vegetables, cut them, you throw them into the water... and you cook.
you brush the vegetables, cut them, you throw them into the water... and you cook.
you brush the vegetables, cut them, you throw them into the water... and you cook.
I think you already know to make salads,
so you have the key to survive healthily and peacefully.
so you have the key to survive healthily and peacefully.
Many people in the old civilizations, were happy with a simple food day after day.
Many people in the old civilizations, were happy with a simple food day after day.
If you have more ambitious, you'll be able to start from these bases
and test other recipes on the net.
5 - Don't forget the salt
Human blood has a composition very close to the sea water,
so the sea salt unrefined is very good for health :
it brings important elements such as minerals (we counted twenty).
it brings important elements such as minerals (we counted twenty).
Unfortunelly, refined salt has been deprived of these minerals,
very useful to our bodily organism.
very useful to our bodily organism.
Most of all, he was removed from his valuable magnesium,
very important for our nervous system.
Therefore it is better to turn back to sea salt unrefined, also cheaper and better for health.
Therefore it is better to turn back to sea salt unrefined, also cheaper and better for health.
It is sometimes called the gray salt and is found in supermarkets.
Generally the refining of food has no value,
it is only to make food more white
(white sugar, white salt, white flour, white bread, etc...)
(white sugar, white salt, white flour, white bread, etc...)
This fashion began in the 19th century,
because the whiteness was synonymous with cleanliness.
This is an operation that requires chemical treatments and sometimes questionable ones :
This is an operation that requires chemical treatments and sometimes questionable ones :
it does nothing, on the contrary it deprives food of some of their nutrients,
it does nothing, on the contrary it deprives food of some of their nutrients,
causing deficiencies, especially in magnesium.
6 - Why you will not get fatter
Staple foods such as whole grains, vegetables and legumes, contain very little fat.
Staple foods such as whole grains, vegetables and legumes, contain very little fat.
In addition, these foods contain fiber that facilitate a good digestion.
In addition, these foods contain fiber that facilitate a good digestion.
Or people who have a good bowel movement does not grow fat,
the surplus food being evacuated.
This is what dietitians forget when they propose you to count the calories :
This is what dietitians forget when they propose you to count the calories :
they count only what enter in the system.
they count only what enter in the system.
But the digestive tract has an entry, but an outlet also.
But the digestive tract has an entry, but an outlet also,
7 - Why you will save money
7 - Why you will save money
If you have financial difficulties,
you must know that you can eat for less than a dollar per meal cooked at home,
even in organic food. Example:
100 grams of organic brown rice (corresponding to 250 g of cooked rice) = 0.40 €
100 grams of organic brown rice (corresponding to 250 g of cooked rice) = 0.40 €
100 grams of organic brown rice (corresponding to 250 g of cooked rice) = 0.40 €
a bowl of soup prepared by yourself = € 0.20
baking € 0.10
Total € 0.70
Total € 0.70
It is not by chance, nor by magic, that you will save money.
It is not by chance, nor by magic, that you will save money.
It is not by chance, nor by magic, that you will save money.
This is simply a return to staple foods.
This is simply a return to staple foods.
The food industry adds all kinds of processes:
refining, packaging, preservation, and these operations have a cost.
refining, packaging, preservation, and these operations have a cost.
refining, packaging, preservation, and these operations have a cost.
refining, packaging, preservation, and these operations have a cost.
Foods of animal origin are the most expensive,
because animals eat plants to be cultivated in large quantities.
One kilogram of meat, must obviously provide from the several kilograms of vegetable food...
One kilogram of meat, must obviously provide from the several kilograms of vegetable food...
To avoid killing its customers, he food industry
is required to test its chemical processes
upon animals, and this generates additional costs.
upon animals, and this generates additional costs.
By turning back to the simplicity of natural products,
you avoid unnecessary costs.
8 - Why you will be healthier
We are at the end of the food chain, which starts with the land and minerals,
plants, animals...
In a way it is a chain of quality, and this quality
depends on the performance of each link.
What's about the weakest link, such as flour which we feed animals...
What's about farmed fish ?
With what are they fed ? Who knows? Who cares?
With what are they fed ? Who knows? Who cares?
As meat is expensive (for the reasons seen in Chapter 7)
farmers are tempted to feed their animals with low quality products.
farmers are tempted to feed their animals with low quality products.
This is how we arrived to feed cows, with some animal flours,
This is how we arrived to feed cows, with some animal flours,
when they are made to eat grass.
By eating organic food and less animal products,
you escape from a lot of difficulties.
Your immune system will be less stressed, and better able
to defend yourself against the germs lurking.
You will exhaust less and you have more energy.
You will exhaust less and you have more energy.
9 - Why you were never advised ?
Because that would not be good for the trade !
They said that proteins are found mainly in the meat, while pulses contain more...
They said that proteins are found mainly in the meat, while pulses contain more...
They will never tell you that they abundantly watered fruit trees,
for that fruits weigh heavily on the scale...
Declining quality of the food
is not the result of a single person,
or a particular profession.
Each player is caught in a relentless competition,
whose rules escape to him,
because they are dictated by the law of the market.
Only the organic industry escapes this blind competition,
because it is based on verifiable quality criteria.
10 - Learn more by yourself !
10 - Learn more by yourself !
You can read and check for yourself.
You can read for example the book "une autre assiette" of Claude Aubert,
a french agronomist.
Trust on your own logic.
Trust on your own palate taste, they have not found anything better.
Trust on your own palate taste, they have not found anything better.
An organic product must taste better.
Get for example an organic apple juice,
and another one, but non-organic, and compare their taste.
and another one, but non-organic, and compare their taste.
Take a carrot, cut both ends and compare their tastes.
For organic carrot, you must find an equivalent taste on both sides,
but for a non-organic carrot, you can feel a difference:
the large end of the carrot could be altered by the chemicals used in its culture.
the large end of the carrot could be altered by the chemicals used in its culture.
I am giving you some tips, but experience it by yourself.
I am giving you some tips, but experience it by yourself.
Good luck !