There are plenty of excuses for not eating healthy. The most common complaint is that it costs too much. Most won't argue that they could actually save money in the long run by avoiding expenses for health problems related to unhealthy eating. But what about right now?

Here's 7 tips to help you spend less now (and later) while eating healthier.

1. Buy Vegetables in Season - they are generally cheaper in season because there's more to go around. In February that includes: broccoli, brussels sprouts, cabbage, cauliflower, grapefruit, kale, leeks, lemons, oranges, parsnips, rutabagas, tangelos, and turnips. In March look for: artichokes, broccoli, brussels sprouts, cauliflower, leeks, lettuce, mushrooms, parsnips, pineapples, radishes, rutabagas, and turnips. Watch for those sales in the produce aisle and stock up.
2. Buy Frozen Vegetables - most frozen veggies are just about as good as fresh ones. Fill the freezer so you always have some around without worrying about them going bad. It's best to avoid canned fruit & veggies with added salt and sugar.
3. Drink Water - quit wasting your money on "performance enhancing" sugary beverages. Do you really need an energy boost to be able to flip through TV channels faster? Water is the best and cheapest drink on earth. Use a filter on your tap and fill up a metal bottle instead of buying plastic bottles each day. Most bottled water is just tap water in disguise.
4. Grow a Garden in Your Yard - buy a few packs of seed for only a few dollars and fill your table with fresh, chemical-free produce during the summer. If you're really dedicated, you could stretch our growing season from early spring to late autumn with insulating covers or frames. Don't forget fruits. Strawberries and raspberries spread each year (unless you cut them back), providing an abundant harvest of delicious berries with little work.
5. Grow a Garden in Your House - whoever said you need a yard for a garden? With a jar, water, and seeds, you can make sprouts year-round with little effort. Some of the most common seeds for sprouting are alfalfa, broccoli, radish, red clover, and mung beans. Many more types can be sprouted. Seeds cost only a few dollars per pound, but can produce heaps of sprouts.
6. Shop at the Local Farmers' Market - snag great deals buying local produce straight from the farmer. You get better quality food that's fresh in season. The best deals come in the last hour or so when everyone wants to clear out their stock.
7. Pick Your Own - local farms offer opportunities to pick your own fruit or veggies at a reduced price. This is a great chance to stock up. Take the whole family and make an adventure of it.

You don't have to be rich to eat healthy. It just takes a little effort, but it's worth it.

With organic fruits and vegetables now sold in almost every grocery store, is it time to take a bite?

Today's fruits and vegetables are regularly doused with a variety of toxic chemicals to keep pests away. Over 50 different pesticides are found on peaches alone. More consumers are choosing organic to avoid potential risks. But when do you get what you pay for?

The Environmental Working Group has performed an analysis comparing pesticide levels in common fruits & vegetables sold in America. The resulting Shopper's Guide to Pesticides "ranks pesticide contamination for 53 popular fruits and vegetables based on an analysis of 51,000 tests for pesticides on these foods, conducted from 2000 to 2009 by the U.S. Department of Agriculture and the federal Food and Drug Administration. Nearly all the studies on which the guide is based tested produce after it had been rinsed or peeled."

The EWG Shopper's Guide has developed two lists to help you know when buying organic is worth the money. The Dirty Dozen includes produce covered in high concentrations of a chemical cocktail (even after rinsing and peeling). The Clean Fifteen include the cleanest produce that have the least amount of chemical residue.

_The Clean Fifteen:                The Dirty Dozen:

1. Onions                             1. Apples
   
2. Sweet Corn                      2. Celery
3. Pineapples                       3. Strawberries
4. Avocados                         4. Peaches
5. Asparagus                         5. Spinach
6. Sweet Peas                      6. Nectarines (imported)
7. Mangoes                           7. Grapes (imported)
8. Eggplant                           8. Sweet Bell Peppers
9. Cantaloupe (domestic)       9. Potatoes
10. Kiwi                               10. Blueberries (domestic)
11. Cabbage                         11. Lettuce
12. Watermelon                    12. Kale / Collard Greens
13. Sweet potatoes
14. Grapefruit
    
15. Mushrooms

Go Forth & Be Fruitful. What we recommendation when considering organic produce:

1. If you love apples (celery, strawberries...) and eat a lot of them, buy them organic as much as possible.
   
2. Don't want to pay for organic? Just eat more on the clean list and avoid the dirty dozen.
3. Still don't want to pay for organic? Plant a garden and grow your own produce without chemicals.
4. Buy produce from local farms that may not be certified organic, but avoid using chemicals.
   
5. Eat more fruits & veggies regardless. The beneficial nutrients outweigh the risks from pesticides.

Sometimes to find the best food, you have to go straight to the source - the farm. Healthy food comes from healthy farms that raise produce & animals without chemicals or unnatural practices. We're fortunate to have a growing list of farms around Canton & Stark county that care about the food they produce. Unfortunately, it's not always easy to find these farms.

We've done the work for you. Explore our list of local farms for chemical-free produce & animals, grass-fed beef, pasture-raised poultry & eggs, minimally processed dairy, and other farm fresh products.

We recently added two local farms that are a great addition to the group:

Creekview Ridge Farm is in its first year of production in Minerva, Ohio. They are starting a CSA and attending the North Canton and Alliance farmers' markets. You buy a "share" for a certain length of time (typically the summer and/or fall season), and they deliver a week's worth of fresh vegetables in season (or eggs) to a drop off in North Canton or at McMichael Chiropractic every week. "It's a cool way to learn about new vegetables, see who is growing them and form a relationship with farmers who are very passionate about their mission."

Brown Bros. Farm is located in Paris, Ohio and provides chemical-free, pasture-raised poultry. "Our birds are given full access to the outdoors were they can eat as many bugs, grass, etc. that they desire. The only time our birds are penned up is at night for protection from predators. Our birds are raised and processed without any chemicals, antibiotics or growth hormones." They sell chicken, chicken burgers, chicken bratwurst, and turkey.

Take advantage of our great local resources to provide the healthiest food for you and your family. You can often find these products at local farmers' markets, but it's always a good idea to visit the farm you buy your food from so you can see how it's raised and where it's coming from. Find more local farms around the country at www.localharvest.org.