When you're living on a tight budget, one dollar pizza might seem like the solution to all of your financial problems; it's food, it's cheap, and it's fast. But how long can we survive off of cheap pizza, cheap hot dogs, etc., before we start to feel the affects of these less-than-healthy meals? Does eating affordably have to mean eating poorly?
Not according to Certified Health Coach, contemporary dancer, and healthy-eating-on-a-budget expert Kelly Buwalda.
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Image provided by Kelly Buwalda |
This weekend I had the pleasure of conducting an interview with Buwalda, in which she shared her experience living in NYC as a dancer, health coach, and teacher of both dance and nutrition.
1. How
long have you been living as an artist in NYC? A dozen years and counting!
2. What do you love most about living in the
city? I love the diversity of the people
and the concentration of artists and art.
3. When you first moved here, what was it like
trying to buy and prepare food on a smaller budget? Do you recognize now the
things that you could have done differently in those initial years of eating in
the city? When I first moved here I would do
anything to survive (which included making a little nest on the floor instead
of buying a mattress for over a year!). Survival for me meant rent and
money for dance class. I remember one specific day where I realized I had
enough money for class OR lunch—and I figured out a way to have both by making
lunch one banana so I could take class. I give myself an A+ for survival
and the pursuit of art, but a C- in nutrition. I survived too much on
protein bars and the cheap coffee and bagels from the street vendors. "No sugar, please," I'd say. "Oh, sweet enough
already!" they'd reply with a wink. At least flirting was free.
Though I wasn't getting the best
nutrition I did make some good choices; I cut out processed food like cookies
and chips because I knew it was waste of money and wouldn't nourish me. I
spent money on real food instead. I also drank mostly water, cutting out
soda and drinks that were expensive (no lattes, just regular cup of joe). Because "necessity is the mother of invention" I learned
to cook a lot at home and combined my pantry leftovers in new ways.
I did neglect myself at times and
remember eyeing, but not buying, the salad greens which I thought were too
pricey—I regret those days. The days of not listening to what my body
was crying out for—I indulge more now that I take those messages seriously, whether it be buying a nice organic salad, wild fish rather than farmed, or
local berries at the farmer's market. Needless to say, those vendors
haven't seen me in a while. :)
4. What habits have you developed throughout
your time living here that have made cooking and eating a pleasurable
experience, and not a Penny-Pinching nightmare?
Be resourceful. I would use my salsa jars as glasses when I was in
my first apartment. They were free and didn't break like the cheap ones
from Ikea. I still have clothes from high school that I mix up with new
pieces—rocking my high school cut-off jean shorts allows me to spend more on
food. I've always thought that if you feel good in your own skin you look
great in anything. Being resourceful is like anything else—a muscle
that gets stronger with practice, so think outside the box!
"Cook once, eat twice." This was a big mantra at my nutrition school, the Institute for Integrative Nutrition. Make a pot of rice for the week and
continue to mix up different veggies and proteins each day, saving you time and
energy.
Prioritize. While you can't go out for dinner every night, you
should still enjoy sitting down now and then and experiencing the culinary
pleasures New York has to offer with a friend. So budget in a weekly or
monthly night out. Mine used to be Sunday brunch where I would enjoy a
larger-than-normal meal amongst shared stories and laughter with my friends.
Being healthy is only partially about
food—it's also about feeding your soul. There is SOOO much to do
and see in NYC without spending a lot of money. The summer is jam-packed
with events like Shakespeare in the Park, Celebrate Brooklyn and Summerstage. Here are some more year-round ideas:
•
Galleries—enjoy a day of art for free by checking out galleries in Chelsea, Soho, or
Williamsburg or visit MoMA for Target Fridays. [Penny-Pincher's note: See my post on MoMA.]
•
No need
for a gym membership—make the outdoors your gym and enjoy running on the west
side path, biking all over town, bouldering in Central Park, or skipping the
subway for a long walk home. [Penny-Pincher's note: These are great ways to avoid paying for overpriced gym memberships. If you'd still prefer to work out in a gym, check out my post on the affordable Blink Fitness.]
•
Usher
for events at your favorite venues (mine is BAM) or consider volunteering for companies
you love. In my early days I interned for Doug Varone and Dancers and
truly enjoyed being a part of their events, even if it just meant helping sell
t-shirts in the lobby of the Joyce Theater. Seeing the company and
getting to know new people was invaluable.
•
Watch
the sunset—anywhere. This always fills me with gratitude, gives me
peace amongst the stress of the city, and makes me feel abundant.
5. We often hear that eating healthy is ‘too
expensive’, and that fast food places like McDonalds or Wendy’s are much more
affordable. Do you feel that this is the case?
When you look at your life over the
course of a long time and not just now, you see that while the meal is
cheap, the cost to your health is really expensive. It's definitely a
harder thing to do when you're a teenager or have a feeling of invincibility,
but if you are recovering from being sick, from an injury, or noticing your
body changing as you age, it's a more immediate connection. If you are an
artist living without health insurance (which I was for nearly 10 years in
NYC), you know that the cost of going to a doctor or having a medical condition
will quickly squash the money you saved going to McDonald's instead of choosing
a healthier option.
When I'm in pinch, I hit up Pret
(their hard-boiled eggs and spinach is only $1.99), grab a 2 for $5 salad,
sesame tofu or quinoa pot at Whole Foods, or spot a mix like apricot and
almonds at a deli. I still abide by my banana-in-a-bind snack, though I eat
more than just that for lunch! This is my version of fast food.
6. Do you have a favorite grocery store that
has both affordable and nutritious options? My work takes me all over Manhattan
and back to Brooklyn so I can't just mention one! So here it goes:
WholeFoods is a solid choice. I prefer it to Trader Joe's
because more of the produce is whole and fresh (meaning it hasn't been cut into
pieces already or is frozen or canned). If you're on a budget look for
their 365 brand.
When I am teaching near Joffrey
Ballet School, I go to LifeThyme to get energizing
"green champagne" which is a blend of greens and ginger. Their
"chunks of energy" also go a long way - they have several varieties
including cacao with spirulina and as I recognize ALL of the ingredients I know
these are more nutritious than most protein bars on the market.
When I am in my own neighborhood,
Williamsburg, I like to shop across the street—at KeyFoods. This might
come as a surprise to most, but the KeyFoods in my neighborhood has great
choices including organic lacitano kale, oatmeal that is usually on sale, and a
great variety of organic beans, soups, and local fruit—I bought Jersey
blueberries this week for under $3.
7. Can you give us your top
three tips on shopping and preparing healthy food, without breaking the bank?
1. Rice and beans! They are so inexpensive and packed with nutrition (hello amino acids,
fiber, and protein!)—just add in some fresh goodies so you don't feel like
you're being cheap with yourself. With black beans and rice I add
cilantro and avocado; with chickpeas I add curry, cumin or some spicy harissa
or hot sauce. An easy and nutritious combination to remember is bean,
green, and grain. There are so many combinations of these if you just add
your own creative spirit, spice and sauce (turmeric tahini is a favorite of
mine) you'll feel your kitchen is a 4-star restaurant.
2. Shop in the bulk section
of Whole Foods—no, I do not mean getting huge packages if "bulk" to
you means getting large amounts (I'm from the midwest where our bulk products
mean for a family of 10 and there is no room in NYC apartments for such
supplies). I mean the aisle where you can get exactly how much rice, grain,
trail mix, lentils, etc., you want. You weigh it by pound and eliminate
paying for packaging so it's better for the environment and you're not swayed
by marketing. It's great for beginners in the kitchen too—start with a
small amount of oats or quinoa to experiment in small doses.
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Image provided by Kelly Buwalda |
3. Shop at your local Greenmarket. Yes, some of the prices will blow your mind but I guarantee if you buy quality
foods you will not waste one bite. Rather than buying salad in those plastic
boxes and having half already be rotten, you can choose exactly how much you
want. The farmers are often generous too, allowing you to sample,
telling you how you can prepare what you are buying, and nearing the end of the
market day there are often great deals as they want to sell the produce while
it is fresh.
8. Do you have a favorite
budget-friendly recipe that you could share with us? Here are two of my favorites below-
this salad is simple and delicious, anyone can make it. I have shared
this stir-fry with clients and in a cooking class and there was not one bite of
leftovers, even from someone who said he had never liked cabbage before he
tasted this dish. For more recipes and tips, please join my Facebook page, Kelly Buwalda Nutrition & Wellness
Favorite Simple
Salad
Ingredients: Arugula, Olive Oil
(to your liking), a squeeze of lemon, a dash of high-quality salt and pine nuts
Directions: Simply place
arugula in a bowl and add olive oil and lemon. Mix salad and sprinkle
with a dash of salt and pine nuts.
Ginger Tempeh Stir
Fry (my very own recipe!)
Prep: 5 min
Cook: 7 min
Ingredients: Package of tempeh,
1-2” of ginger, 3-4 carrots, 1 small head purple/red cabbage (or half of a
larger cabbage), safflower/sunflower/sesame oil, tamari
Optional: bok choy, tumeric
1. Wash all vegetables and chop carrots and cabbage into
small pieces.
2. Slice tempeh into rectangular pieces.
3. Peel ginger and slice into fine strips.
4. Place all ingredients in a bowl and combine 1 TBSP oil
and stir (if you are adding tumeric, do so here).
5. Heat pan on med-hi and place all ingredients in pan,
ensuring the tempeh pieces are laying flat on the surface. If needed,
add more oil to pan (or water).
6. After a couple minutes, stir vegetables and
flip tempeh to other side.
7. When carrots and cabbage are slightly softened
and tempeh is brown on both sides add a splash of tamari and remove
from heat. Serve in a bowl.
9. What do you enjoy most about your line of
work? My work is a
melange of teaching, creating, and performing—but in all of it I love
witnessing transformation. As a Teaching Artist for National Dance
Institute I see young people become dancers that have never danced before—I
love seeing the spark when they achieve a new step. As a Certified
Health Coach, I get really excited when a client achieves a goal like quitting
smoking, losing weight, or loving how they feel in their own skin. This
summer I've been inspired by the dancers at Joffrey Ballet School whom I've
been teaching "Nutrition for Dancers." Some have reduced
coffee, soda and energy drinks and have been feeling much more energy as a result. As a dancer myself, I love feeling connected and strong in my
body and enjoy the transformation that comes with each performance experience.
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Image provided by Kelly Buwalda |
A big thank you to Kelly for this thorough advice on taking care of yourself and your wallet! Check out her Facebook and website for more information on eating well and caring for your body.
Kelly Buwalda is a Certified Health Coach (American Association of Drugless Practitioners), Nutrition Teacher (Joffrey Ballet School), Teaching Artist (National Dance Institute) and contemporary dancer. She combines her knowledge from the Institute for Integrative Nutrition, Hope College (B.A.'s Dance & Psychology), and her personal experiences as an artist and athlete to support dancers, clients, friends, and family.