In these times of food insecurity and rising inflation, it’s more important than ever to be savvy when shopping for nutritious and wholesome food. A great variety of food sources are competing for your wallet and when armed with the right knowledge, you can make better decisions and save money, all without compromising food quality.

Before sourcing quality places to shop, research what constitutes a healthy diet. Check out the new Canada Food Guide to learn about nutrition and the best food choices.

Here are five shopping methods with helpful tips for eating well on a budget in the GTA.

1. Supermarket chains

Coupons, coupons, coupons. They are a great way to save money and plan your shopping. It’s easier than ever to collect them today with apps like Flipp, where you can search deals by brand, item and category. The app Flashfood helps you finds discounts and combats food waste. Look for generic products, which are up to 30% cheaper, and stock up when items like meat go on sale. Supermarket trips are good times to carpool with friends, and save on transportation costs.

2. Small grocery stores

Small, local chains and corner stores can be great sources for discounted food such as fruits and veggies. Buy what’s in season and look for deals on produce with small blemishes, as they are often cheaper. If you buy items just before they expire, they are often discounted, and you can cut and freeze them. Buy frozen fruits, veggies, and meat. Frozen food can be highly nutritious and is a good winter option when many local foods are out of season. If you prefer organic, consider that a study out of Stanford University found organic food isn’t always healthier or more nutritious. Do your own research, especially since organic is often more expensive. When comparing similar items, check out the unit price to find the better deal. Small stores are often closer to home, so you can enjoy big savings on transportation.

3. Bulk foods

Bulk stores are great for buying foods that are usually much more expensive at chain stores. The offerings are plentiful – nuts, seeds, dried fruit, coffee beans, oatmeal, rice, spices and the occasional sweet treat. Many of these foods are key ingredients in healthy meals, and keep them flavourful. Buy only what you need to avoid waste, and some bulk stores allow you to bring your own containers. Also bring a calculator and pay attention to the unit cost to ensure you’re getting the best deals.

4. Online shopping

Since the pandemic, online shopping has become popular and can be a great alternative to in-person shopping, depending on your situation. The choice of stores is plentiful and it’s easy to find sale items while relaxing at home with a cup of coffee. Prices tend to be cheaper, but compare carefully. Big savings (and reduced stress) also comes from the time and cost saved by not having to drive and park or take public transit. If you watch grandchildren, live far from stores or don’t have a car, buying groceries online can be a great option, even after factoring in delivery charges.

5. Eating out

Eating well on a budget doesn’t mean you can’t enjoy a healthy meal out sometimes. The GTA is loaded with affordable eateries spanning a variety of cultures. Check out BlogTO and its list of 100 essential cheap eats to experience a world of cuisine, often for under $10. Homemade food with fresh and healthy ingredients are the order of the day at many spots, allowing you to keep fit and enjoy our multicultural city.

And here are five more quick tips for shopping on budget.

• Shop on a full stomach to reduce impulse buying
• Plan your meals
• Stick to your list
• Make large meals and split them up for time-saving and cost-saving benefits
• Skip prepared foods and pre-cut produce

Don’t forget to join Bright at Home every Wednesday at 3 pm for helpful tips all around the home – only at The Bright Spot!

Exercise benefits people of all ages. For older adults, keeping fit and limber becomes even more important to stay healthy in body and mind. Regular exercise can be varied, fun and achieved on a small budget.

When choosing budget-conscious exercises, the following tips can spice up your activity:

• find what you enjoy and switch if you get bored
• invite friends and family
• plan ahead to stay motivated

Here are some handy tips for staying active while being mindful of the effects on your bank account.

1. Walking

For many, walking is accessible, only requiring comfortable shoes and clothing. You could keep a brisk pace to increase your heart rate and choose a route where you can add stairs, hills, and nature paths. Ontario has lots of free, scenic trails including the popular Bruce Trail and Toronto’s Leslie Street Spit Trail. Walking is a great opportunity to listen to music or an audiobook.

2. Yoga

Yoga offers gentle, low-impact activity with huge benefits for muscle strength, balance, and mobility. For a modified workout, chair yoga is a great option. There’s a good chance you’ll find free, outdoor yoga classes for all ages and abilities in your area. And in many cases, you can just drop in. From home, tuning in to a live-streamed yoga session is another convenient and affordable choice.

3. Strength Training

Strength training is crucial for older adults to maintain muscle mass, strengthen bones, and improve brain function. You can do strength-training activities at home with minimal equipment, using common objects found in your home. For a full-body workout, you can use a chair, a small towel, a wall and some cans or bottles. Add to this your own bodyweight and your creative brain, and you will have enough options to provide months of challenges. If you want the social experience of a gym club, check for free passes at community facilities.

4. Racquet Sports

You don’t have to be a professional sports figure to enjoy, and benefit from, various racquet sports. One of the fastest growing of these sports in North America is pickleball and it’s free or low cost in many places. Join a league, meet new people, and get a great workout. For a faster pace, try table tennis. Nizagara 100 mg https://tyackdentalgroup.com/nizagara

5. Group Fitness Classes

Regular class exercises with others lets you plug into the energy of the group to stay motivated and healthy. A most affordable option is to invite friends over and register for an online class. You’ll have no trouble finding classes tailored to different levels of fitness and mobility.

Attending organized classes, run by a qualified instructor at a gym or community centre might give you extra motivation to commit and expand your social life. These types of classes range from cycle fitness to low-impact body movement, cardio workouts, and tai chi. It’s easy to find a wide variety of exercise options in one place.

Remember you can add exercise into your daily life. Take the stairs, go for a walk if you are able, or try a few stretches while watching your favourite television show. There are a number of programs for older adults available at your local YMCA Health and Fitness Centre and free virtual exercise options at The Bright Spot.

We hope you check them out.

The YMCA of Greater Toronto is a charity that provides financial assistance to provide individuals with access to critical YMCA programs and services they otherwise could not afford.

Slobo came to Canada from Serbia in August 2006, and by November of that same year, he was volunteering at the North York YMCA. By January 2007, Slobo worked as a part-time swim instructor and lifeguard. Over the next 15 years, he worked his way up to progressive roles at the YMCA, and now works as a Health and Fitness Program Manager and virtual mindfulness meditation coach for The Bright Spot.

The Y was there for Slobo during the early years of his immigration, and his two children attended YMCA Child Care in North York. “The Y is like family and I felt adopted by the Y,” says Slobo.  “I felt like my values aligned with the Y and it meant a lot to me to be so welcomed and supported by them. The rest of my family was in Serbia and I was alone here in Canada.”

Today, the Y continues to play a large part in Slobo’s life.

The Bright Spot and mental health

Slobo is currently working towards earning a PhD at York University. During the pandemic, Slobo conducted research to find out how mindfulness was helping people cope with the effects of COVID-19.

He interviewed 23 participants of The Bright Spot – and everyone said that participating in The Bright Spot had changed their lives and helped them with their mental health. In addition to participating in mindfulness meditation, participants also attended other virtual programs like yoga, book club, and Spanish. Participants reported that all classes were helpful during a time when many people struggled with their mental health.

Mindfulness: A launch pad for change

In 2015, Slobo worked with his mentor, Dr. Paul Ritvo, Professor in the School of Kinesiology and Health Science and Department of Psychology at York University to launch a Wellness Coaching program at the Y. Many YMCAs have since adopted the program across Canada.

“Mindfulness skills allow us to be present,” says Slobo. “I use Wellness Coaching when teaching mindfulness.” Wellness Coaching is evidence-based, non-prescriptive, and incorporates mindfulness-based cognitive behaviour therapy and motivational interviewing. This empathetic program and approach is used at the Y and meets participants where they are. “The goal of the program is to help participants regain self-empathy (self-compassion) so they can adopt change in their lives.”

Wellness coaching focuses on personal change through precise, careful and attentive listening. This results in participants beginning to listen to themselves and becoming attentive to their own internal processes. This self-empathy, a key component of mindfulness, gives them traction to make changes to their own health.

Mindfulness is awareness that arises when we start intentionally paying attention to our breathing sensations. During mindfulness meditation classes, participants experience relaxation. As a result, their mood naturally lifts.

This process opens us up to become aware of the negative voices and self-judgment we are often not aware of, so that we can make change. Mindfulness helps us to regain focus – stepping into the present moment using breath, opening up a space of awareness, accepting experiences as they are without removing or changing them. Then, slowly, the non-judgmental attitude leads to compassion.

This becomes a launch pad for change.

Healthy aging and mindfulness

Slobo says mindfulness is an option for supporting healthy aging. In fact, Slobo believes that the combination of mindfulness and aerobic exercise may be “fountains of youth.”

Key elements of healthy aging include a balanced diet, getting enough physical activity and managing stress. Mindfulness helps relieve stress and it might also help our hippocampus, a part of the brain that plays a major role in learning and memory.

There is a connection between body and mind. The goal of mindfulness is to be present, in the moment, and that provides a level of contentment for many. When we feel self-empathy, we are able to make healthier choices.

Slobo believes that when health is your number one priority, everything else falls into place and helps to develop a positive outlook for the future.

Resilience for the future

Slobo has experienced some difficult times – a divorce, his children moved across the country, and his father recently passed away. He credits mindfulness for changing his life and helping him through these difficult times, giving him resilience.

He is thankful for the Y and The Bright Spot, which has helped so many participants with their mental and physical health throughout the pandemic and now.

Visit The Bright Spot https://brightspot.ymcagta.org/ or Mindfulness Meditation https://brightspot.ymcagta.org/zoom-meetings/mindfulness-meditation/ for more information.  

This story of recovery and healing shows just how important a healthy mind and an active body are for longevity and well-being. We originally published this story when The Bright Spot first launched two years ago and it continues to resonate today as pandemic restrictions have lifted. The Bright Spot helps older adults access free virtual programs like the ones that Doug Fulford enjoyed in our YMCA Centres of Community, from your home.

This is Doug’s story.

Doug Fulford’s rheumatoid arthritis symptoms came on suddenly, leaving him — in his words — weak, foggy-brained, and barely able to walk 600 steps a day. His doctors told him he needed to start a regular exercise routine. Eager to try anything that might help him feel better, Doug began searching for a place to start his recovery — and he found the Oshawa YMCA. Here are the three things that resonated with him and helped him start healing

1. Accessible fitness options

Doug began his Y experience with one of our most fun group fitness classes: Arriba! This fusion of Latin, Bollywood, and belly dance moves is set to lively music that has the power to move just about everyone, and that’s exactly what happened to Doug. The instructor encouraged him to join in where he could and not to feel discouraged if there were moves he couldn’t manage yet. That permission to move at his own pace was what hooked Doug on day one.

“I had so much fun in that class, and the instructor gave me lots of support,” Doug says. “That 45 minutes was such a riot!”

2. New friendships

Not only did he increase his mobility while decreasing inflammation and the amount of medication he was taking; Doug says he also grew his support system. “I remember when I first walked into the Y and stopped at the front desk,” he recalls. “They gave me a tour and I thought to myself, ‘I can do this! This is where I need to be.’”

He quickly started connecting with Y staff and his fellow members.

“I didn’t believe that I had a lot of friends…now, I couldn’t count them all. The connection with other people can be very healing.”

Doug says it’s the support of his friends that keeps him coming back to classes time and time again.

3. Opportunities to give back

Today, Doug’s striving to help others access the same tools and supports that helped him along the road to recovery. Doug volunteered as an instructor for his favourite class, AquaFit, and he even joined the Sweat For Good Challenge, our biggest fundraising event of the year. The money Doug raised helps others in the community access the same YMCA programs that supported him in his journey of healing. Funds go towards financially assisted memberships for people who otherwise couldn’t afford to join the Y. For someone going through life-altering changes like Doug was, getting access to these supports can mean a world of difference.

From barely being able to walk and needing two hands to pour his coffee, to leading group fitness classes every week and participating in a fitness fundraiser, Doug has come a long way in a short amount of time.

We continue to be inspired by Doug, and we hope you are, too. Join more activities and connect with others through The Bright Spot. We’re thrilled to bring you fitness, mindfulness, and community, right to your home.