The Frugal Girl’s Guide To Vitamins & Minerals!

Supplements are expensive! If you’ve been following my blog for a while, or you know me in real life, you know how much I hate spending money if I don’t have to. As someone who takes great pleasure in supporting my body by giving it what it needs, I did some research on vitamins, minerals, and other things my body needs, and came up with a food plan to ensure I’m getting my daily intake of vitamins, minerals, etcetera through the food I eat, not through expensive pills that may or may not work. The following is a list of the foods I eat regularly for optimum health!

Vitamin A 

  • Kale
  • Sweet potato
  • Pumpkin
  • Mango
  • Butternut squash
  • Eggs

Vitamin B6

  • Bananas
  • Hazelnuts
  • Spinach
  • Salmon
  • Chicken

Vitamin B12

  • Lamb
  • Eggs
  • Salmon
  • Greek yogurt
  • Tofu

Vitamin C

  • Strawberries
  • Tomatoes
  • Red peppers
  • Broccoli
  • Citrus fruits
  • Cauliflower
  • Cherries
  • Cilantro
  • Chives
  • Basil
  • Parsley
  • Thyme
  • Kale
  • Spinach

Vitamin D

  • Portabello mushrooms
  • Salmon
  • Cheese
  • Tofu
  • Eggs
  • Sunshine (I know, I know, we don’t EAT sunshine.)

Vitamin E

  • Olive oil
  • Raw almonds
  • Avocados
  • Raw hazelnuts

Vitamin K

  • Broccoli
  • Kale
  • Parsley
  • Spinach
  • Brussel sprouts

Calcium

  • Plain greek yogurt
  • Tofu
  • Spinach

Choline

  • Eggs
  • Broccoli
  • Brussel sprouts
  • Salmon
  • Chicken

Chromium

  • Broccoli
  • Romaine lettuce
  • Green beans
  • Tomatoes
  • Onions
  • Potatoes

Copper

  • Cashews
  • Mushrooms
  • Kale
  • Garbanzo beans
  • Avocado

Flouride

  • Chicken
  • Green tea
  • Potatoes
  • Citrus fruits
  • Eggs
  • Tomatoes
  • Carrots
  • Onions
  • Avocado
  • Strawberries
  • Bananas
  • Cherries

Folic acid

  • Asparagus
  • Spinach
  • Lentils
  • Broccoli
  • Brussel sprouts
  • Avocado
  • Garbanzo beans
  • Almonds
  • Cauliflower
  • Carrots
  • Butternut squash

Gelatin

  • Bone broth

Iodine

  • Greek yogurt
  • Salmon
  • Eggs
  • Potatoes

Iron

  • Tofu
  • Lentils
  • Spinach
  • Chicken
  • Cashews
  • Potatoes

Magnesium

  • Almonds
  • Spinach
  • Bananas
  • Salmon
  • Avocado
  • Dark chocolate

Manganese

  • Pineapple
  • Green tea
  • Oats
  • Spinach
  • Kale
  • Tofu

Molybdenum

  • Lentils
  • Almonds
  • Cashews
  • Greek yogurt
  • Tofu

Niacin

  • Avocado
  • Chicken
  • Mushrooms
  • Sunflower seeds
  • Salmon

Pantothenic Acid

  • Chicken
  • Eggs
  • Sweet potatoes
  • Mushrooms
  • Avocado
  • Greek yogurt

Phosphorus

  • Cheese
  • Salmon
  • Chicken
  • Greek yogurt

Potassium

  • Potatoes
  • Artichokes
  • Bananas
  • Greek yogurt
  • Mushrooms

Probiotics

  • Raw sauerkraut
  • Kimchi
  • Kombucha
  • Greek yogurt
  • Kefir
  • Miso paste

Riboflavin

  • Eggs
  • Almonds
  • Cheese
  • Lamb

Selenium

  • Salmon
  • Brazil nuts
  • Broccoli
  • Spinach
  • Chia seeds

Sodium Chloride

  • Himalayan salt
  • Sea salt

Thiamin

  • Lentils
  • Pecans
  • Sunflower seeds
  • Asparagus

Zinc

  • Cashews
  • Lamb
  • Spinach
  • Pumpkin seeds

How do you get your daily vitamin intake?

Beans, Beans, Good For Your Heart! The More You Eat, The More You…

I love eating meat, so much so that my body is telling me to slow the hell down! My vegan friends shared with me some ways they get the protein they need without eating meat and I made a commitment to try all of their suggestions! I never make anything without sharing how I did it with you, and today is no different. This morning I made a very tasty semi-vegetarian breakfast I’m proud of. I still don’t know what to name it so, for now, we’ll just call it “Beans With An Attitude”.

The first thing I did was make turkey broth out of the turkey scraps left over from Thanksgiving. No, I didn’t do this today, I made broth right after dinner on Thanksgiving Thursday and have it stored in my fridge.

This is how I made the broth: I placed the turkey scraps (carcass included), chopped onion, smashed garlic, all of the vegetable and herb scraps left over from preparing dinner (celery, carrot, butternut squash, rosemary, thyme, sage), olive oil, himalayan salt, black pepper, apple cider vinegar, and water in my crock pot and set the heat to low. I slow-cooked the broth overnight and strained it into a large mason jar the next day. After the broth cooled completely, I stored the broth in my fridge.

Last night before bed, I rinsed a cup of uncooked (no cans in my home) garbanzo beans and put them in my crock pot. I added 3 cups of my homemade broth, set the heat to low, and slow-cooked overnight. This morning my beans were cooked to perfection! I took about a 1/2 cup of the beans out and rinsed them, the other half I let cool before storing them in a container in my fridge. With the beans I took out to eat, I added sundried tomatoes, goat cheese, thinly sliced red onion, himalayan salt, and freshly ground black pepper. My, my, these beans are delicious!

(If you can’t eat bone broth, use your saved vegetable scraps and make a vegetable broth. I wasn’t attempting to make a vegetarian dish, just a meal where I did not have to chew and digest actual pieces of flesh.)

On a side note: I had such a yummy time eating this this morning that I forgot to take a picture for you. I promise to add a picture the next time I make this delectable little dish.

How do you substitute meat in your diet? How do you prepare garbanzo beans?

Creamy “Leftover” Soup

I co-hosted a BBQ last weekend and ended up taking all of the leftovers home. There was a huge platter of broccoli, cauliflower, green onion, and carrots among the castaways, so today I chose to make a soup out of them!

This is what I did:
I rinsed the vegetables well, then chopped up some garlic. I sautéed the broccoli, cauliflower, carrots, garlic, and green onion in olive oil, sea salt, fresh black pepper, and thyme. Next, I transferred my sautéed veggies to my blender, added my homemade chicken broth, and blended everything for about 3 minutes. When done, I poured the soup into a bowl. That’s it!

It’s really easy to turn unwanted leftovers into something desirable. All you need is a little imagination or a cookbook!

Do you have tips you’d like to share? Share them here!

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Chicken Soup: Mmm Mmm Good!

What you need
• 1 whole chicken, skin removed
• 1 onion, chopped
• 5 hot peppers, chopped
• 3-5 cloves of garlic, crushed
• Himalayan Salt
• Black Pepper, freshly ground
• Bay Leaf
• Cayenne Pepper
• Fresh Thyme, finely chopped
• Fresh Oregano, finely chopped
• Olive Oil
• Stock pot
• Enough water to fill your stock pot

What you do
In stock pot, sauté onion, peppers, and garlic in Olive Oil for about 2 minutes. Add water, chicken, salt, pepper, cayenne, thyme, oregano, and bay leaf and allow to come to a boil. Once boiling, cover pot and lower heat. Simmer until the meat separates from the bone.

How do you make chicken soup?

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DIY Tooth Powder

What you need
• Bentonite Clay
• Xylitol
• Activated Charcoal
• Calcium Magnesium Powder

What you do
Combine all ingredients together in a bowl and transfer to an airtight container. *I use 1 tsp of each ingredient.* When ready to brush, pour a little bit of the powder into your palm and dip toothbrush in. Brush teeth, gums, cheeks, roof, and tongue for 2-3 minutes. *I practice oil pulling every morning. That combined with brushing with this tooth powder has dramatically improved the health of my mouth.*

Please share your tooth powder recipes and experience! What works for you and what doesn’t?

My Super Frugal Au Naturale Beauty Regimen

People often ask me to share with them exactly what I do to take care of myself, what products I use, and how I can spend so little money to look like a million bucks. This article will expose my formerly secret personal care regimen. 

Oral care: 

  • Every morning I practice oil pulling by swishing around a tablespoon of coconut oil in my mouth for 20 minutes.
  • Every morning and every evening, I brush my teeth, my tongue, my roof, my inner cheeks, and my gums with tooth powder (recipe on my blog), and I use a tongue scraper after I brush.
  • I floss my teeth once a day.
  • I apply one drop of fennel or peppermint essential oil on my tongue after I brush my teeth.
  • I regularly clean my toothbrush and tongue scraper with tea tree oil.

Face care:

  • I practice the oil cleansing method every morning by combining hazelnut oil and olive oil in a bowl then massaging the oil combination into the skin on my face before I get in the shower. Once the oil is massaged into my skin, I set a clean, steamy washcloth on top of my face while I rinse my body in hot water. After about a minute, I turn the washcloth over and set the other side on my face. Once the washcloth cools, I use it to rub all of the oil off of my face.
  • Every evening, I use raw, unfiltered honey as a face wash. All I do is rub the honey all over  my face and let it sit for 10 minutes before rinsing it off with warm water.
  • 3-5 times a week, I use a Kai straight razor and coconut oil to shave my entire face (except for my eyebrows and lashes, of course). I do this to exfoliate my skin and plump out any wrinkles. 
  • Once a month, I mix bentonite clay and raw apple cider vinegar together and apply it to my face as a deep-cleansing mask.
  • Once or twice a week, I use an egg yolk and egg white as a skin-firming mask.
  • Once or twice a week, I cut the top off of a tomato and I dip the cut side in raw sugar. Then I hold the stem in my hand and rub this antioxidant-rich tomato sugar scrub all over my face and neck.
  • I only use coconut or olive oil as moisturizer and I moisturize after each time I wash my face.
  • I use fresh beets to add color to my cheeks and lips if I ever feel like my face needs a pick-me-up.
  • I use fresh aloe vera gel to tame and grow my brow hair and lashes. 
  • I only use lip balm I make out of shea butter, beeswax, and coconut oil.
  • I pluck my own eyebrows using a good tweezer and a precision mirror.

Hair care:

  • I wash my hair every other day with 1 tablespoon of baking soda and a cup of water.
  • I condition my hair after each time I shampoo with 1 tablespoon of apple cider vinegar and a cup of water.
  • Once a week, I massage fresh aloe vera gel into my scalp and leave it on for 30 minutes before rinsing out. Aloe vera gel helps hair grow.
  • I massage a few drops of rosemary essential oil into my scalp after every shower. Rosemary essential oil helps keep my scalp healthy and helps my hair grow.
  • I only use henna, lemons, or honey to color my hair.
  • I trim my hair myself about once every 6 weeks.
  • I use apple cider vinegar and water in a spray bottle as a hair detangler.
  • I make my own deep conditioners out of food I already have at home.
  • I use coconut and olive oil in place of hair serum.
  • Once a week, I deep clean my scalp by massaging sea salt into it.
  • To combat limp locks, I mix sea salt and water together in a spray bottle and spritz my roots.

Body care:

  • I make my own body wash out of liquid castile soap, honey, olive oil, apple cider vinegar, and sea salt. I use this body wash daily.
  • I only use coconut or olive oil as a shaving gel.
  • Once a week, I douche with any of the following recipes (it depends on my mood and what I have at home at the time): 1 part apple cider vinegar to 1 part water; 1 part chlorophyll to 1 part water; a few drops of essential oil mixed with water.
  • After my shower, I cut lemons and rub the cut side on my fingernails and toenails, the bottoms of my feet, my armpits, and any skin on my body that needs to be lightened.
  • I only use coconut or olive oil as moisturizer and I moisturize after each shower.
  • I massage oil into my cuticles every time I moisturize.
  • Instead of deodorant, I rub a few drops of essential oils on my armpits after each shower and throughout the day.
  • In place of perfume, I dab a few drops of essential oils on my pulse points.
  • I use a beard and mustache trimmer to keep the “hair down there” neat and tidy.
  • I get my armpits waxed once a month.
  • Every time I take shower, I use a lava stone to exfoliate the bottoms of my feet.
  • I rub tea tree oil and coconut oil onto areas prone to ingrown hairs and razor bumps.

In addition:

  • I drink as much water as I possibly can every single day.
  • I eat mostly produce, protein, and fermented foods.
  • I rarely eat processed food.
  • I get out in the sun as often as possible.
  • I walk and bike everywhere.
  • I don’t wear makeup.
  • I laugh a lot.
  • I practice safe sex.
  • I use my hula hoops whenever and wherever I can.

Do you spend a lot of money on beauty products, weight loss products, healthcare products, etc? Have you tried any of these frugal solutions to looking and feeling your best?

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