6 Cheap Snacks that are Healthy, Fast, and Even Gluten-Free

Eating healthy isn't always the cheapest way to munch, but it can be affordable if you look for the right foods. Snack foods make up a fairly large percentage of the average family's food bill, so choosing healthy snacks that are also affordable - and possibly even more affordable than the unnatural snacks you buy now - is important every time you go shopping. Here are six of my favorite snacks that even my gluten-intolerant two-year-old loves.

Raisins

Nobody likes raisins at first, but if you make yourself munch them a few times, they will grow on you. Full of healthy plant-based carbs and naturally fat-free, a small handful of raisins are way better at curbing cravings than potato chips. And of course, they are way better for you. If you simply can't eat raisins, dried cranberries are just as good for you, and much tastier, but they do cost a little more. We also absolutely love dried mangoes, but eat them in moderation - they tend to be even higher in sugar than raisins.

Peanuts

Unsalted peanuts are best, but even salted ones provide lots of nutritional benefits. The ingredients list on most brands will only include peanuts, soybean or canola oil, and salt, if any, so you don't have to worry about artificial preservatives, colors, or flavors. Not to mention, they are loaded with protein and the healthy fats that everyone needs. Other types of nuts, such as almonds, brazil nuts, and pine nuts, are even healthier, but tend to be more costly.

Oats

With lots of fiber and no trans fat, both quick-cooking and old-fashioned oats are a must-have for any household. Make them with milk instead of water for a calcium boost, and sweeten with brown sugar and a touch of honey or maple syrup. You can also make your own granola with them, and sprinkle it on top of cereal, yogurt, or the occasional bowl of ice cream.

Frozen Fruit

When it comes to fruit, frozen strawberries are about the cheapest way to go, but we like to vary our selection and get blueberries, blackberries, peaches, and a tropical mix from time to time. A huge bag of generic frozen fruit only costs about $0.18 to $0.25 per ounce, and you don't have to worry about it going bad. We also like to keep a few cans of fruit in our pantry, packed in juice instead of syrup, and mix the juice with a little water for the kids to drink.

Unsweetened Applesauce

When you buy unsweetened applesauce, you can control the type and amount of sugar that goes into each serving. While many sweetened applesauces are free of artificial sweeteners and preservatives, they simply contain more sugar than you might want to eat (or give your children) in one sitting. Unsweetened applesauce can also serve dual purposes - in addition to being a great mid-afternoon snack with a sprinkling of brown sugar and cinnamon, it can be used as a substitute for sugar in many recipes along with honey and vanilla extract.

Plain Yogurt

Speaking of vanilla extract, just a drop or two is all you need to make plain yogurt taste way better - and plain yogurt almost always costs less than flavored. Try it with honey, granola, peach or mango slices, or berries. A great source of calcium and protein, like most dairy products, the most natural option is regular rather than lowfat or nonfat. Search for a yogurt with no artificial colors or fat substitutes. Greek yogurt is known to be the healthiest choice, but plain yogurt is more affordable and still offers lots of health benefits compared to many snack foods.

Chemical Versus Natural Additives and How to Tell the Difference

Disodium inosinate. Sodium benzoate. Acesulfame potassium. Magnesium sulfate. They may look like compounds you mixed up in Chemistry class, but these dubious-sounding chemical mixtures are actually ingredients in many of the foods you may eat every day. And, as you can imagine, they aren't good for you.

Some of the most toxic ingredients in the world are often found in our food, but the danger doesn't stop there. The fragrances or "parfum" found in many body products can contain dozens of harmful ingredients that don't even have to be listed, and what about the aluminum in your deodorant or the flouride in your toothpaste?

Without a doubt, the FDA is failing its people miserably when it comes to the regulation of preservatives and other additives that are banned in countries around the world. It is up to us to become more informed consumers to protect ourselves from the health epidemic that is an undercurrent of many an American household - chemical poisoning.

Food Additives

A good rule of thumb is that if you don't know what an ingredient is or does, you probably shouldn't eat it. Of course, there are some exceptions, and some ingredients are worse than others. Look out for these dangerous preservatives and additives the next time you go shopping:

• Sodium nitrate/nitrite. This is commonly used in processed meats to improve color and longevity. It is a known carcinogenic and can destroy the efficiency of many major organs like the liver and the pancreas. You know those super-red hot dogs you can buy for $0.80 a pack? They hold that color because they are loaded with nitrates.

• Bromates. Like nitrates, bromates are cancer-causing agents that can also cause organ damage. Any ingredient with the word "bromate" or "brominated" should be avoided. You can often find bromates in flour, breads, pasta, and in soft drinks as brominated vegetable oil (BVO). Stick with whole-wheat and naturally white flours to avoid harmful bromates. 

• Benzoates. Sodium benzoate is often used as a preservative in foods like mayonnaise and dressings, and is also linked to cancer as well as DNA damage. Benzoates can also be found in cosmetics and other body products, so keep an eye out for these everywhere. 

• Parabens. Parabens are used in foods and body products to stop yeast and bacteria from growing. They are linked to cancer, especially breast cancer, and can cause hormone imbalances and other hormonal problems. For this reason, parabens are particularly harmful to children. 

• Artificial colors and sweeteners. The only reason these colors and sweeteners are used is to increase the marketability of foods. Colors make certain foods look more appealing, while sweeteners allow manufacturers to label products "sugar-free". Artificial colors, most of which are petroleum-based, are linked to tumors, cancer, digestive problems, and ADHD in children, among other things. Sweeteners like aspartame, saccharin, sucralose, acesulfame potassium, and even high fructose corn syrup can cause or aggravate a range of problems from cancer (yet again) to diabetes to heart disease. 

Some additives that you may already know to avoid include MSG (monosodium glutamate), carrageenan, BHA and BHT, chlorine dioxide, aluminum, and butane. Yes, the FDA even lists butane as a safe ingredient to include in food. To see a more complete list of dangerous additives to avoid, check out this page. You can also see all the additives that are approved by the FDA here. Funny how some of the most dangerous preservatives have the longest list of acceptable uses.

Body Product Preservatives

Getting rid of harmful additives in your food is the first step to a healthier lifestyle, and often one that is easier to tackle. But the preservatives found in so many petroleum-based soaps, lotions, and skin care products can be just as toxic. Petroleum jelly itself is a harmful ingredient linked to tumors, skin problems, and early aging. When you consider that petrolatum is a by-product of gasoline, you might think twice about slathering it onto your infant's diaper rash - try beeswax instead, a product of Mother Nature.

The petrolatum in your Vaseline isn't the only harmful ingredient in your products. The next time you run out of hand lotion or shampoo, check the label before you buy a replacement to avoid these harmful ingredients:

• Sulfates. Anything with the word sulfate in it should be avoided. These are most commonly found in shampoos to make them foamy but can be in other products as well. They do nothing to clean your hair, but can strip it of necessary oils and nutrients and can even be absorbed into your skin. 

• Talc. Talc is what gives deodorants and baby powder their grainy textures. It can cause cancer, and may also be related to respiratory problems. Perhaps a tiny amount of cornstarch instead of baby powder is the way to go after all. 

• Ethyls. In addition to being a rather unattractive name, ethyls are yet another group of chemical preservatives that are linked to cancer, among other health problems. 

• Fragrance or Parfum. A wide range of toxic chemicals can hide under the label "fragrances", from phthalates to parabens to any of the ingredients already listed above. You could be applying a chemical cocktail of headache-, nausea-, allergy-, and cancer-causing agents to your body without even knowing it when you see "fragrances" in the ingredients list. 

This Treehugger.com article explains these and more ingredients in greater detail, and The Campaign for Safe Cosmetics website is a great resource to use if you want to learn more about your cosmetics.

So What Can We Use?

Although a large majority of manufacturers in the US use toxic chemicals in our foods and products, there are plenty of safe and natural alternatives out there. Many acids, like citric and ascorbic acids, are plant-derived preservatives. Extracts are almost always safe, unless you are allergic to a specific one, and essential oils also work as natural preservatives. Tocopherols are tricky, because there are a few different types of them and in excessive amounts even the most natural tocopherols can be harmful. Use products that contain them sparingly, and only when they are not used in conjunction with other harmful preservatives.

Getting the bad products and foods out of your home and switching to safer alternatives can take time, but it can be done. Check your ingredients labels before you buy, and keep your product use down to a minimum. The fewer toxins you allow into your home, the healthier you and your family will be.

Inside the Capsule: What's Really in Your Herbal Supplements?

For many, herbal supplements are a regular part of life. Whether you take cranberry pills for urinary tract health, fish oil to support a healthy heart, or echinacea for a daily immune boost, you trust the company that supplies your supplements to use ingredients that do what they are supposed to.

Throughout the past decade, however, the herbal supplements industry has been under intense scrutiny by advocacy groups, researchers, and even industry representatives for its use of fillers and substitute ingredients in many widely distributed supplements. The problem, they say, is that the FDA doesn't regulate supplements the way food and drugs are regulated.

Of course, current FDA regulations prohibit mislabeling, but there is no way for the FDA to enforce this criteria. They leave it up to the individual companies to ensure the safety of their products and the accuracy of their labels. The companies can say whatever they want about the product - all they have to do is include a disclaimer stating that the accuracy of their claims has not been evaluated by the FDA. The FDA will only take action if a product already on the market is found to pose an unexpected health risk.

In a disturbing study conducted late in 2013 by Canadian researchers, a large number of popular supplement brands throughout Canada and the US were found to contain fillers like rice, soy, and wheat. Even more disturbing, some of the products were found to contain herbs that weren't listed on the label at all. This New York Times article explains the findings of the study in more detail.

With so many brands of supplements flooding the market and no fingers pointed at any specific brand, it can be hard to know who to trust for your herbal supplements. And it doesn't just stop at herbal supplements, either; things like your daily multivitamins, iron capsules, and prenatal vitamins have also escaped the FDA's regulations.

As a consumer, you shouldn't have to worry about whether your supplements fall into the possible 30% or more of dietary supplements that are falsely labeled. Unfortunately, since the government currently does very little to protect consumers' rights in this industry, you do have to worry.

So what can you do? Most representatives within the supplement industry claim that the problem is a very small one, isolated to only a few brands or products. Still, no one is naming the companies who use fillers or substitutions, so we can't know which products to avoid.

Taking supplements that sport the USP Verified Mark is the only way to ensure the safety and purity of the herbal and dietary supplements you put in your body every day. USP, or the US Pharmacopeial Convention, is an organization that sets strict standards for supplements. A company can submit its product to USP for verification, but USP verification is not currently mandatory. Any brand that uses the USP Verified Mark uses it on a voluntary basis. With the USP Verified Mark, however, you will know that you are getting a product that has met the strictest standards in the industry.

Low-Carb, Lo-Cal, or Low-Fat?

There are so many different diets out there, it can be hard to know which one is really the best. On top of that, dietary guidelines are constantly changing, and they are managed by an organization who tells us that herbal supplements manufactured by huge pharmaceutical corporations should be part of a healthy lifestyle - among other things. Three of the most popular diets that are all supported by the USDA as healthy for losing weight or maintaining a healthy weight are diets low in carbohydrates, calories, or fats.

How Do These Diets Compare?

There are solid theories behind each of these diets, each of which is at least partially true. Let's take a look at the weight loss/management ideas that fuel the popularity of each of these diets.

Low-Carb

Carbohydrates are known to raise blood sugar levels, which in turn releases insulin that prompts your body to store fat. A low-carb diet restricts carbohydrate-containing foods like bread, rice, pasta, beans, starchy vegetables like corn and potatoes, and even fruit. Instead, high-fat and high-protein foods like meat, fish, and eggs are emphasized.

Lo-Cal 

It's a known fact - you have to burn more calories than you consume to lose weight. If you take in about as many calories as you burn, you will maintain your weight. If you take in more calories than you burn, you will gain weight. So, the idea behind most low-calorie diets is to simply limit your daily caloric intake.

Low-Fat 

Since your body stores fat to make you gain weight, it would seem that limiting your fat intake would help you lose weight. Current dietary guidelines recommend a low-fat diet for everyone, with particular emphasis on limiting trans fats and saturated fats.

Where Do These Diets Break Down?

Used properly, each one of these diets can be used to help you lose weight or maintain a healthy weight. As you might expect, however, many people start one of these diets without really understanding where these theories break down, and how to diet in healthy moderation.

The Problem with Limiting Carbs

When it comes to carbohydrates, the USDA recommends that way too many of our calories comes from carbs. Up to 65%, in fact. On the other hand, if you restrict carbs too much you will deprive yourself of the necessary nutrients found in foods like nuts, beans, fruits, vegetables, and even wheat. Carbs are basically made up of sugars and starches, both of which are vital for providing short- and long-term energy.

The trick is to keep your simple carb intake low, by eating only small amounts of bread and pasta, and get plenty of complex carbs (including fiber) from leafy green vegetables, beans, and nuts. Finally, keep your sugar sources natural by opting for honey, stevia, agave nectar, or another natural sugar in place of refined white sugar.

The Problem with Lo-Cal Diets

A diet low in calories will work if you are making the most out of every calorie you take in. However, too many people think that because a cookie or bag of baked chips is labeled "lo-cal" it is good for you. You may cut calories and even lose weight this way, but you won't be able to maintain that weight loss in a healthy way. Look for foods that are low in calories but high in lots of other nutrients, like fruit (especially berries), salads, soups, and whole-wheat wraps.

The Problem with Cutting Fats

Along with carbohydrates, fat is a necessary source of energy. You need a good helping of healthy fats each day, which you can get from nuts and oils, but you still need some "unhealthy" fats as well. Keep your trans fat intake to a bare minimum, but look for saturated fats in milk, yogurt, and other dairy products.

Prepare your own meats whenever possible - a fast food burger is loaded with lots of unnatural additives that you will find in much smaller quantities in a burger you prepare at home, and you will still get the proteins and saturated fat that you need. Just make a smaller patty and load your burger with veggies. And choose real fat over fat substitutes any day - while too much fat is not a good thing, many synthetic fat substitutes are linked to such things as vitamin depletion, digestive problems, and even cancer.

The Bottom Line

When you boil it all down, the most effective way to diet is to use all three of these methods moderately, and together. Get your carbs, calories, and fats from quality sources, and don't overindulge on any of them. When you choose healthier carb sources, for example, you will likely get more nutrients for the calories and a small amount of the fats you need.

Just like there are no get-rich-quick schemes that actually work, there is no easy way to lose weight healthily and keep it off. It takes some effort, discipline, and perseverance, but it can be done when you diet the healthy and natural way.

Essential Ingredients No Natural Household Should Be Without

Since a few years ago when I first started making the switch to a more natural lifestyle, I have found a few essential ingredients that I now keep stockpiled in my tiny home. Some of these you may already have and use, but many of these ingredients and their uses may be new to you. I have compiled a list of the top ingredients that every home should have, starting with the most useful, for everything from cleaning to shampooing.

Baking Soda

Without a doubt, baking soda tops the list of essential DIY home ingredients. I use it in my laundry, to wash my hair, as an all-purpose cleaner, as a remedy for poison oak and pesky mosquito bites, to ease an unsettled stomach, to degrease pots... the list goes on. Make sure you read the caution label before you start using it, though; it is a strong substance and you don't want to use it improperly. This Crunchy Betty post offers an invaluable look at the truths and myths surrounding baking soda.

Apple Cider Vinegar

Apple cider vinegar is just as useful as baking soda and performs almost all the same tasks, but it can leave a funny smell that my husband forbids when he's home, so it comes in second place. It leaves your hair feeling super soft and smooth when used as a shampoo - just make sure you wash with baking soda afterward to get rid of the smell and give your hair a little more volume.

Soap Nuts

Confession: I've never actually used soap nuts, but I've read about them and they look absolutely wonderful. They are real nuts that you can use to wash your clothes, then boil them down and use them as a natural dish soap, shampoo, etc. I will try them one day and from what I've read, I won't be disappointed.

Coconut Oil

While the super benefits of EVOO are touted everywhere, relatively little is said about coconut oil. However, it is an extremely healthy oil that doesn't have that odd taste associated with EVOO, so you can use it in place of butter or shortening in most recipes. It's really easy to cut into a pastry dough, too. And, it is a necessary ingredient if you plan to make your own hand lotions.

Goldenseal

You can't cook with it and you can't clean with it, but I always make sure to have a bottle of goldenseal capsules around. It is invaluable for clearing up almost any kind of infection, and I have avoided many a doctor's visit for infected diaper rashes by making a paste with goldenseal and water and applying it to the rash.

Honey

While local raw honey is the best way to go, the cheap stuff you get from the grocery store is just as useful. Use it in place of refined sugar in recipes, in green tea to soothe a sore throat or heartburn, or as a sweetener to spruce up your cereal or yogurt. You can also make a rejuvenating moisturizer/facial cleanser by mixing it half with salt and using it as a face mask for ten or twenty minutes.

Lemons

Sprinkle salt over the rinds of four or five lemons in a jar, then fill with water and vinegar and leave to soak for two weeks. You can strain out the liquid and use it as an all-purpose cleaner. You can also save the juice, and use it as a natural preservative or whenever a recipe calls for lemon juice.

Aloe Vera

An aloe plant is a necessity for every household, because the gel you get at the dollar store is loaded with stuff that you don't need. Collect the gel straight from the plant and use it to condition your hair, moisturize your face, soothe aching feet, and even as a lip balm.

Extracts

I just can't bring myself to spend the money that essential oils require, despite how useful and awesome they must be, but in many cases you can use natural extracts instead. They provide natural flavor and color in addition to scent, and are safe for use in homemade lotions, lip balms, shampoos, and other products you make yourself. Just don't use a bright red strawberry extract in your all-purpose cleaner!

Making the Switch to a Natural Lifestyle

Natural health and wellness isn't just a term or a niche or a topic that's fun to write about - it's a lifestyle. By making the choice to go natural, we are taking control of our own lives and our own health. This doesn't just include the food that we eat, of course. It extends to the medications we take, the stuff we clean our homes with, and the products that we put on our bodies. For some, going natural can even involve things like clothing, furniture, electronics, and building supplies. In the commerce-driven world we inhabit today, it takes dedication to incorporate all the benefits and wonders that nature supplies into our lifestyle, but it can be done.

As a stay-at-home mother on the lower side of the income scale, I know how difficult it can be to feed your family healthy and natural foods on a budget - not to mention use natural cleaning products, soaps, lotions, and remedies for all sorts of illnesses. I have tried everything from opening my own Etsy shop (which was a major flop for me) to writing a novel that you can see here to help fund my passion for natural living, but in the end I have found that with a little bit of planning and even some elbow grease, you don't have to spend more to live naturally.

Start Small

Rome wasn't built in a day, as the saying goes, and making the switch from a chemical-filled household to a healthier and natural one won't happen overnight, either. I have been at it for two years and you can still find evidence of my former lifestyle in my cabinets, shelves, and pantry. It is a learning process, so just start with small steps and use this blog, and the dozens of other great resources spanning the world wide web, to learn more about how to go natural.

Start Today

Don't wait until you have more money, more time, or more motivation to get started. Making it a New Year's resolution just won't cut it - if you are serious about living a natural lifestyle, the best time to get started is right now! Don't be an uninformed consumer. Start asking questions about the ingredients you are bringing into your home, and get creative if you have to. Carpe diem, and your journey to a better lifestyle will be a success.