Use these tips to get the most nutrition (and nourishment) for your dollar.

1. Make your own food. Cooking at home (rather than eating out at restaurants) is dramatically more economical. If you usually eat out, start with just one or two more meals a week at home.

2. Eat in season. Seasonal produce is cheaper because it’s more abundant, and, if you buy locally grown food, it hasn’t had to travel very far to get to you. Bonus: eating in season help your body stay in rhythm with your local climate.

3. Shop smart. Check a few different stores to find the best deals. Buy food such as dry beans and grains in bulk when possible. And check your local farmer’s markets and co-ops for great deals, especially on locally grown food. Community-supported agriculture (CSA) programs are another terrific way to support local farms and get high-quality produce at a great price. If you don’t know the farmer’s markets, co-ops, or CSAs in your area, use the great links on the ClarkWellness.net resources page to find them.

4. Plan ahead. Impulse buying in the grocery store adds up quickly. Make a list before you leave the house and commit to sticking to that list!

5. Pick your battles. The most important foods to buy organic are fats, such as olive oil (because pesticides are concentrated in fats), and animal products, such as meats, dairy products, and eggs (because factory-farmed animal products contain many harmful chemicals and are not produced humanely). After these, the most highly pesticized fruits and vegetables (according to the Environmental Working Group) are peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, and spinach. Get the EWGÕs most recent guide at foodnews.org.

Are you struggling with what to eat? I’m happy to offer you my free 30-minute initial consultation as a beginning for your individual holistic health counseling program with me. In your session, we will discuss your food/life history, your current concerns and goals, and how Clark Wellness can make a difference for you. Contact me for more information!

Clark Wellness’ group workshops and lectures provide a supportive, interactive, and fun environment for education on health and wellness topics. Offerings include self-care workshops, eating for optimal health programs, and natural foods cooking classes, as well as workshops on a variety of other health-related subjects. Please check the ClarkWellness.net events page to view Clark Wellness’ current upcoming events or contact Isabel for information about booking her for a workshop or lecture at your organization.

Does an apple a day keep the doctor away? Maybe! Apples are packed with vitamins C and K, as well as healthy fiber (of both the soluble and insoluble varieties). They also contain minerals, especially potassium, calcium, magnesium, and phosphorus.

Apples are cooling; they have a high water content and are cleansing for the liver and gallbladder. They are wonderful for digestion because they contain malic and tartaric acids, which inhibit fermentation in the stomach, and pectin, which helps support the appropriate balance of digestive flora.

There are thousands of varieties of apples available in the United States. My particular favorite apples to eat raw or in recipes are Pink Lady, Honeycrisp, Gala, Jonagold, and Granny Smith. Why not try a new kind of apple this week? Enjoy!

Simply Tasty Fall Meals (cooking class)
October 22 at Sur la Table Pentagon Row

Enjoy the pleasures of simple, beautiful fall meals featuring colorful, health-supportive vegetables and healthy proteins. Pick up new healthy cooking tips and techniques, and savor the finished dishes! This hands-on class with natural foods instructor and holistic health counselor Isabel Clark will include Roasted Brussels Sprouts and Fennel, Steamed Collard Ribbons with Umeboshi, Grilled Chicken over Kale with Garlic and Mushrooms, Fresh Vegetable Stir-Fry, and Grilled Marinated Vegetables with Oven-Roasted Salmon.

When: Sunday, October 22, 2:00pm
Where: Sur la Table, 1101 South Joyce Street, Suite B-20, Arlington, VA 22202 (Pentagon City Metro station)
Registration: To attend this class, you must pre-register through Sur la Table. Call the store at 703-414-3580.

This is a refreshing, sweet take on slaw.

Serves 4

1/2 head green cabbage, shredded
1 granny smith apple, cut into matchsticks
1 carrot, cut into matchsticks or shredded
2 scallions, thinly sliced
2 tablespoons apple cider vinegar
2 teaspoons brown rice syrup
1 teaspoon ground coriander
1 teaspoon prepared mustard, such as Dijon
1 tablespoon chopped flat-leaf (Italian) parsley
2 to 4 tablespoons extra-virgin olive oil
Sea salt and freshly ground black pepper to taste

Combine the cabbage, apple, carrot, and scallions in a serving bowl. In a separate small bowl, mix together the apple cider vinegar, brown rice syrup, ground coriander, mustard, parsley, and olive oil. Pour the dressing over the salad and toss to combine. Add sea salt and freshly ground black pepper to taste, and serve immediately.

Isabel Clark is a holistic health and wellness counselor with a focus on holistic nutrition and food and lifestyle coaching. Her personalized wellness programs and fun and lively classes make natural, wholesome, healthful, home-prepared foods and supportive, healthful, positive lifestyle choices accessible to women looking to achieve balanced wellness.

In her holistic health counseling practice, Clark Wellness, Isabel works primarily with individual clients to empower them to make appropriate food choices for their unique situations. She shares her knowledge of natural foods selection and preparation along with coaching on food experiments, goal setting, and positive lifestyle changes to help her clients create the happy, healthy lives they were born to live!

I hope you have enjoyed Clark Wellness ForkBytes as much as I’ve enjoyed sharing it with you. Please feel free to forward it to friends, family members, and colleagues who you think might also find it interesting and inspiring!