Chatting with Kelly Buwalda- Eating Well on a Budget

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.

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?

Image from The Kitchn

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.

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.

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.