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!

National Hug Day was first recognized in the U.S. in 1986 when Kevin Zaborney, a Michigan native, realized there wasn’t a day set aside to encourage friends and family to reach out and give someone a hug. It’s observed every year on January 21 to break up the long stretch of time between observed holidays and the dreariness of winter. It’s now recognized around the world and is called Hugging Day or Hug Day in some countries.

We haven’t been able to do a lot of hugging lately, with our efforts to prevent COVID-19 by physically distancing. We’re missing those warm embraces! A warm hug is more than just embracing someone. A hug is a powerful weapon for health and well-being, emotionally and physically.

In the spirit of National Hug Day try some alternative ways to feel warmth and comfort when the real thing is hard to come by.

1. Pour a hot cup of tea
Enjoying a cup of tea can help ease feelings of anxiety. Peppermint tea may help you to feel not only invigorated but also reduce feelings of anxiety. Chamomile tea is another option that helps relieve anxiety and has a remarkable way of soothing an upset stomach. Lavender, too, has long been recognized as a mood stabilizer and can help ease feelings of anxiety. For more information about the benefits of tea for easing anxiety visit com.

2. Snuggle up with a weighted blanket
A weighted blanket provides firm but gentle pressure on your body and has been shown to offer a number of short-term health benefits. In addition to helping you feel calm and comforted, it can also help you sleep more soundly.

3. Practise guided meditation
Participating in a guided meditation session is a great way to begin to learn the practice of meditation. Mindfulness meditation teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. The Bright Spot offers Mindfulness Meditation sessions Mondays to Thursdays. Join us. I have a degenerative joint disease and tramadol has helped a ton, its probably the only medication that has calmed my pain for more than 5hrs https://pleasantville-pharmacy.com/tramadol

4. Spend time with your pet

When you can’t give a human a hug, try hugging a furry friend. There are many studies that suggest giving our four-legged friends a big hug or just spending time with them helps to keep our spirits up. When we give our pet a hug, oxytocin, a hormone associated with love, connection and trust, is released in your brain.

Happy Hug Day! When you’re unable to hug someone you love, try these alternatives to the real thing. Tap into a variety of ways you can feel comfort and warmth on National Hug Day, and any day thereafter.