Frustrated by rising food costs? Try shopping THIS way

Registered Holistic Nutritionist Tanya Fraser explains easy ways to BEAT rising grocery costs, and even reveals the BEST day to go grocery shopping:


Community Supported Agriculture (CSA) locations:

Tanya’s website (recipes, blogs, podcasts & courses):


Don’t break these “spoiler alert” rules

According to Entertainment Weekly:

For TV Shows That Release A New Episode Every Week
The 24-hour grace period still suffices for the classical episode-a-week model. No putting the name of the character who died in headlines or in tweets.

For TV Shows That Aired Months Ago in Britain
If you are the kind of person who watches the shows when they first air – presumably totally legally, when you’re visiting your British cousin specifically just to watch British television – then it is incumbent on you to presage anything you say about unaired episodes with “Well, I’ve already seen the season, so-” at which point everyone you’re talking to will cut you off. However, it is also incumbent upon American viewers to use the internet defensively. Don’t go to the Sherlock wikipedia page. Don’t read any British websites. Don’t speak to any English people at all.

For TV Shows That Release All Their Episodes At Once, Like Netflix
Everyone binge-watches at their own pace. But let’s be honest: If you were any kind of House of Cards fan, you probably at least saw the first episode within 24 hours of the show’s release. Hence, I would propose that we maintain the 24-hour grace period for the first episode of any all-in-one season.

For Movies In General
Anything that happens in the first half-hour in a movie is not a spoiler. For major movie releases, everything after the first half hour should be clearly marked with a SPOILER ALERT until two Mondays after their release. That gives moviegoers two weekends to see the films.

For Movies Based On Things
Movie adaptations are actually less problematic than their TV counterparts, since lately there’s been a rather exciting trend of films departing wildly from the source material. (See: The Mandarin in Iron Man 3.) But speaking as someone who has read pretty much every comic that is being turned into a movie, I think one ought always to err on the side of not ruining the movie experience.

For Books
A two-week SPOILER ALERT grace period should be granted, since some readers have to go to school and do their homework, while other readers have to go to work and suffer from the crushing certainty that they should probably be reading a grown-up book.

While according to Swoosh:

MOVIES: 2 weeks. That’s it. Two weeks is plenty of time to make plans to get your butt to a movie theater. I’ve heard some people say you should wait til it’s on DVD. That’s insane. If you’re waiting for the DVD then you don’t really care about seeing the movie.

TV SHOWS: Spoilers are fair game the next morning for television shows. If you really cared so much about a show that you can’t have it spoiled then you should have watched it with everyone else.

COMICS: You can spoil comic book story lines after about a week. True comics fans are die hard and they stay up on their story lines and no amount of spoiling is going to deter them from reading the new book in one of their favorite series.

BOOKS: You should never spoil a book for someone. It’s so insanely hard to get anyone to read anything. Why would you try to discourage someone from picking up a book?

VIDEO GAMES: Video games have the longest wait for any of the spoilers. That’s because games take a while to beat. You should wait about six months before you start tossing around spoilers.

CARS: Don’t ever put a giant spoiler on your car. Your Honda is never going to drive fast enough to make it fly through the air.

How to handle skyrocketing food prices

It can be pretty challenging to stick to a new year’s resolution to eat healthier when you start browsing the aisles of your local grocery store these days.

Have you seen the price of a head of cauliflower these days? Or beef? Or lettuce and tomatoes?

The cost of food rose 4.1 per cent in 2015 and will likely rise another three per cent this year

So how can Canadians eat well without blowing their budgets?

2 Canadian Registered dietitians have a few ideas for us…

Broccoli instead of cauliflower
So much of our produce comes from California, which is in its fifth year of drought, with no end in sight.
Many love cauliflower, but not when it’s $8 or $9 a head.
Instead, try using a lot more broccoli, cabbage and brussels sprouts instead and encourages others to be flexible with recipes to switch out more expensive ingredients.

Seeds instead of Nuts
-sunflower or pumpkin seeds — because you can use them the same way you use almonds but they’re probably one-third the price
You can toast them and add them to veggie dishes or pilaf, you can add them to oatmeal

Find the bargains
There are also still lots of vegetables that remain a great deal.
You can get a whole bag of carrots or a head of cabbage for about $2, for example — assuming you buy them whole, rather than pre-cut. Potatoes are still a good deal, too.

Cut back on meat
Another key way to cut your grocery bill is to reduce your intake of meat

Incorporating more beans, lentils, and chickpeas into your meals is sort of the substitute people are going with.

Cutting out half meat can be filled out with cooked lentils or beans.

Another way to cut meat costs is to invest in a slow cooker and buy less expensive cuts, which need long, slow heat to tenderize.

Rice or Quinoa bowls are also quite popular, the meet is just a topping and not the star of the show.

Choose frozen or canned

When fresh produce is expensive in the winter, frozen fruits and vegetables are a healthy alternative
Frozen fruit can be added to smoothies or stirred into yogurt, while frozen veggies can be added to stews, soups and stir-fries.
Frozen produce does lose a little bit of its vitamins in processing, but “the amount is fairly negligible,”and the produce’s fibre and mineral content remains the same

Canned fruits and vegetables are good too, but not as great as frozen, because fruits are often packed in syrups and veggies in salty water.

Reduce food waste
By far, the biggest way to save money is to reduce your food waste.
A study from the University of Guelph last year found that the average family wastes $28 a week on food that goes bad or stale.
That’s more than $1,000 a year

Research says the ideal nap length is…

A 2010 City University of New York study found that people who nap have sharper memories.

But not just any nap will do: Use this guide to find your sweet spot:

  • 10 minutes — A quick fix. napping for 10 minutes immediately wards off fatigue and boosts brain power for at least 2 and a half hours, an Australian study found.
  • 20 minutes — Delayed benefits. Doubling down will improve your reaction time and performance. But not right away it takes at least 35 minutes to shake off the postnap mental fog from “taking 20.”
  • 30 minutes — A healthy boost. You will feel drowsy for about 5 minutes afterward, but then more mentally fit for 90 minutes. Still, a 10 minute nap is better; you avoid the hangover effect of a deeper sleep.
  • 45 to 90 minutes — No help. During a 45 minute to 90 minute nap, you drift into deep sleep without completing a full sleep cycle. You will often feel worse after you wake up than before
  • 90 to 110 minutes — Sings of trouble. The average person’s sleep cycle last 90 minutes, the ideal duration for a longer snooze. But habitual long napping may be a sign of a sleep disorder, according the doctors that were part of this study.

myFM listeners share their tips for sleepless nights

Shane: I usually drink water, makes me fall asleep again lol

Courtney: Reading a book. Tires the eyes which makes you want to close them

Bobbi-Jo: The sound trickling water e.g. tiny waterfall i have i got for christmas from my parents

Julie: I hate white noise, don’t know why. I don’t usually have trouble going to sleep, but on those rare occasions, I count backwards from 9,999. It doesn’t matter if I lose my place, I just pick another number that might be close to where I was and continue. My husband says it would be too taxing and stressful for him, but I find it’s just enough focus to quell the rabid thoughts and nurture the placid ones. Sometimes I’ll couple it with an exercise we used to do in a High School drama class. You tense and the release muscles in turn, starting at the toes and moving up through the body. I rarely “complete” either process, asleep in hardly any time at all.

Laura: Reading the dictionary…bet you can’t get passed “B” zzzzz

Mike: Listening to white noise.. the sound of rain helps fall asleep and have more positive dreams…

Heather: Ear plugs and few long deep breaths

Anne: When I’m having trouble sleeping, I find a noise machine helps with the sound turned on to a waterfall or rain. 🙂 I am a light sleeper so this keeps the noise out.

Carole: Hot milk with honey, nutmeg and a bit of butter. Also a drop of lavender on my pillow.

Sharon: Reading +/or praying. Or imagining that I win big at the casino

Sue: Deep breathing

Ruby: Pinterest bores me to sleep

Donna: Using “Pzizz” app on my iPhone. Soft soothing voice and calming background music. Out. Like. A. Light. LOL

Sabina: Writing everything that is keeping me awake down on piece of pper. then I can sleep knowing I wont forget it.

Ashley: Doterra essential oils or wine

Susan: A cup of camomile tea and my Kobo. Valerian root is a big help too.

Dana: Body scans, YouTube it!! It helps me a lot you just have to really listen

Rachel: Sleeping backwards!!!! Put your pillow where your feet typically go and sleep that way , you will sleep like a sloth no joke 🙂 your welcome

Nicole: Relax one body part at a time, slowly from toes, to feet, to ankles, and so on, all the way through to the top of my head; if I last that long!

Justine: Putting lavender essential oil on the bottoms of my feet.

Kelley: Listening to the man tell me about his day :/

Jacqueline: Deep breathing exercises through the diaphragm helps and focus on the air going in and the air going out.. Eventually you get so relaxed your tired

Wendy: Take a hot bath with lavender bubble bath

Suzzan: counting sheep jumping over a fence ….they trip they jump and miss ..some make it over the first time some dont lolol

Tracey: anything with lavender in it like sprinkle some powder on your pillow or use a lavender hand cream for your hands or even rub your forehead.

Kayla: Checking Facebook. Reading makes me tired lol

Charlena: Hot bath with Epsom salts and lavender oil. Works most of the time

Kim: reading or colouring and drinking warm milk. A warm bath and slip into clean sheets on the bed works best for me.

Katherine: Concentrate on your breathing and say lighter when you breathe out and heavier when you breathe out. Takes your mind off everthing else

BJ: Thinking about all the bleesings in my life. So much to be thankful for 🙂

Ellen: Watching Sherlock and reading myFM comments.

Laurie: Adult colouring
Joyce: a tsp of raw honey

Lena: Magnesium. Works wonders.

Daniela: Replaying my favourite childhood book in my head helps me sleep.

Thea: Sleep hypnosis on YouTube helps there are some really good ones on there that help calm me down and put me right to sleep. That or melatonin helps on days I’m really having trouble. and some other days nothing helps at all

Deborah: Turning your station off!

Most common: Reading, sex, hot bath, clean sheets and/or wine. Thanks for all of your suggestions through phone/email/FB!

Sleep tight (hopefully)!


How long can I keep it in the freezer?

According to the Ministry of Health, this long:

Storage Chart

4ºC (40ºF)
-18ºC (0ºF)
Beef – Steaks, Roasts 2-4 days 10-12 months
Pork-Chops, Roasts 2-4 days 8-12 months
Lamb-Chops, Roasts 2-4 days 8-12 months
Veal Roasts 3-4 days 8-12 months
Ground Meat 1-2 days 2-3 months
Chicken, Turkey – whole 2-3 days 1 year
Chicken, Turkey – pieces 2-3 days 6 months
Lean fish (e.g., cod, flounder) 3-4 days 6 months
Fatty fish (e.g., salmon) 3-4 days 2 months
Shellfish (e.g., clams, crab, lobster) 12-24 hours 2-4 months
Scallops, Shrimp, Cooked Shellfish 1-2 days 2-4 months
Canned ham 6-9 months Don’t Freeze
Ham, fully cooked (half & slices) 3-4 days 2-3 months
Bacon 1 week 1 month
Sausage, raw (pork, beef, turkey) 1-2 days 1-2 months
Pre-cooked, smoked links or patties 1 week 1-2 months
Cooked meat, stews, egg or vegetable dishes 3-4 days 2-3 months
Gravy & meat broth 1-2 days 2-3 months
Cooked poultry and fish 3-4 days 4-6 months
Soups 2-3 days 4 months
Hotdogs 2 weeks 1-2 months
Hotdogs – Opened 1 week
Lunch meats 2 weeks 1-2 months
Lunch meats – Opened 3-5 days 1-2 months
Deli meats 3-4 days 2-3 months
Store-prepared or homemade salads 3-5 days Don’t freeze
Keep frozen until ready to serve 3-4 months
Fresh – in shell 3-4 weeks Don’t Freeze
Fresh -out of shell 2-4 days 4 months
Hardcooked 1 week Doesn’t freeze well
Egg substitutes 10 days 1 year
Opened 3 days Don’t freeze
Milk Check Best Before date 6 weeks
Milk – opened 3 days
Cottage cheese Check Best Before date Doesn’t freeze well
Cottage cheese – opened 3 days
Yogurt Check Best Before date 1-2 months
Yogurt – opened 3 days
Cheese – Soft 1 week Doesn’t freeze well
Cheese – Semi-soft 2-3 weeks 8 weeks
Cheese – Firm 5 weeks 3 months
Cheese – Hard 10 months Up to a year
Cheese – Processed Several months 3 months
Cheese – Opened 3-4 weeks Don’t freeze
Butter – Salted 8 weeks 1 year
Butter – Unsalted 8 weeks 3 months
Butter – Opened 3 weeks Don’t freeze
(refrigerate after opening) 2 months Don’t freeze
Beans, green or waxed 5 days 8 months
Carrots 2 weeks 10-12 months
Celery 2 weeks 10-12 months
Lettuce, leaf 3-7 days Don’t freeze
Lettuce, iceberg 1-2 weeks Don’t freeze
Spinach 2-4 days 10-12 months
Squash, summer 1 week 10-12 months
Squash, winter 2 weeks 10-12 months
Tomatoes Not recommended 2 months