Lifestyle
How To Affordably Feed Your Family Healthy Foods on a Budget with Corey Dunn | Ep. 110
In Episode 110 of the Learning Mom Podcast, host Leila welcomes Corey Dunn to discuss practical strategies for feeding your family healthy foods on a budget. Corey shares insights on the importance of...
How To Affordably Feed Your Family Healthy Foods on a Budget with Corey Dunn | Ep. 110
Lifestyle •
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Interactive Transcript
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If your body can't recognize it, your body can't use it.
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They can't absorb the nutrients from the food that they're eating.
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So they have the nutrient efficiencies, which could lead to bad sleep.
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It could lead to neurological issues.
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It could lead to things like ADHD.
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It could lead to things like eczema.
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Or there's compounds in the foods that they're eating that mess with what's happening in your body.
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It doesn't have to be fancy.
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It doesn't have to be this beautiful plate.
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I've like, here's my side dish that I spent two hours on.
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And here's this that I cut up into crinkle shapes
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because my kid likes it more.
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Like, forget it.
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Just feed the people.
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Hello and welcome, MomFriend.
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I'm Leila, the host of the Learning Mom Podcast.
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You and I are going to be great MomFriends.
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I know it.
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Now, this is the podcast where you get your first time Mom questions answered.
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Here on the Learning Mom Podcast, we discuss the challenges of motherhood.
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But don't just stop there complaining about it.
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Here, you'll be encouraged and supported to overcome the heart with the right tools
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while finding that motherhood is full of fun, joy, and peace.
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Now, I must admit, we do tend to lean a little bit crunchy, a little bit more holistic.
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So if that's your vibe, I think you're going to love it here.
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Each expert guest comes with their own perspective and background.
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So please note that the content presented in this podcast
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is designed for general educational purposes only
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and is not a substitute for personalized professional medical advice,
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diagnosis, or treatment.
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Hi, Corey.
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Welcome to the Learning Mom Podcast.
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Thank you so much, Leila.
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I'm excited to be here.
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Excited to talk about all the things.
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Let's go.
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All the things before we just go.
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Why don't you just introduce yourself to listeners
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and spill all the tea on what for nutrient sake is all about.
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Okay, so my name is Corey Dunn.
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I started for nutrient sake about seven years ago.
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Since then, I now have four kids.
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When I started, I had three.
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We moved from the Washington, DC area down to Southeastern Georgia.
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We live near the coast on kind of a hobby homestead, I would say.
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Like we raise meat, animals, but not all the time.
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We're just kind of trying to do as much as we can without losing our minds.
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And then I just wanted to share what food had been doing for my family.
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We had a massive shift in healing that came directly from food.
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And I was just blown away by what it had done for my family.
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And I wanted everybody to be able to experience that and to know what it was like to feel great
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and have their kids be really healthy.
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So that's kind of what happened there.
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And then about three and a half years ago,
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I started a podcast with my friend Christine.
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So yeah, that's where that all started.
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Where we got to where we're at now.
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Awesome.
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Okay, I want to start with since you talk so heavily about real food.
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I want to talk about what that even means and why is it so important.
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Okay, generally I would consider real food to be like single ingredient items.
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You know, so like tomatoes or apples or steak or wheat would be a single ingredient item
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that you would need to put a little effort into to make it edible.
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You can't just go out and eat wheat straight from the field.
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But you do a little processing, which is where we get into that term processing.
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You do a little processing and that gets it to a say that you can eat it.
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Same thing with an apple, right?
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Like you could say, okay, we have an apple.
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It's one single ingredient food.
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You couldn't just bite it, right?
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You could take an apple off a tree and just eat it straight.
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Or you could slice it, which is a form of processing.
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Or you could saute it with some butter and some cinnamon and you have like a,
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you know, baked apple sort of thing, which is another form of processing.
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Where we get the term ultra-process, which is like the opposite of what most people
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will consider real food, would be where we're taking foods from nature and processing them to the
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point where they are almost nothing like they were in nature.
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So we're using chemicals to change them or we are manipulating the flavor profile so that we can
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make people eat more of them essentially.
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And these are the things that our bodies don't recognize as food and don't know what to do with.
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So your body can recognize the chemical compounds in an apple,
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but they can't necessarily recognize the chemical compounds in an apple-flavored
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something, you know?
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So they made both tastes like apples, but your body doesn't know what to do with one versus the other.
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And the reason that that's a problem, particularly if you're looking at children,
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is that if your body can't recognize it, your body can't use it.
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So if your body can't use it, you're going to have digestion problems, you know?
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So like all those kids that are on mirrorlacks.
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So they can't poop, they're backed up, and then that compounds and compounds and becomes problems.
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They can't absorb the nutrients from the food that they're eating.
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So they have the nutrient efficiencies, which could lead to bad sleep.
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It could lead to neurological issues.
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It could lead to things like ADHD, it could lead to things like Eczema,
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or there's compounds in the foods that they're eating that
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like mess with what's happening in your body, like blocks things, right?
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So there are some compounds in foods that will block certain minerals or things that just
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mess with the microbiome that you have going on in your gut.
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Like I said earlier, the reason that I started all of what I'm doing is because we had some
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massive healing that happened from switching to real foods. My daughter had Eczema,
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but she developed it around six months old. I'm telling you, it was like terrible Eczema,
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not just like Apache elbow, like her whole neck to ankles, completely scaly covered,
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rashi awful. By the time she was a year old, we decided that all the the conventional things that
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we were doing weren't working. So we cut out gluten from her diet and her skin cleared up in a week
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from just cutting out gluten. Okay. So gluten in and of itself is not a bad thing,
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but the way that we have over hybridized wheat, we've changed wheat, and the gluten has gotten
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stronger and we've started spraying all these things. Most of our foods that are in our food system
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are sprayed with glyphosate, which is then another compounding problem.
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What glyphosate does in a bug is that it explodes their stomach. Okay. So they explode from the inside
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out when they eat it. And that's essentially what's happening in a human's gut. That's why we have
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the term leaky gut, right? So it's punching holes in your gut lining, then letting all of these
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chemicals that are supposed to be filtered out of your body when you're eating food, they let's
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let's those chemical compounds go through the lining of your gut. That's where leaky gut comes from,
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that's where a lot of these problems come from. So the reason that real food is so important
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for everybody, but particularly for children is, you know, there are a lot of reasons, but those are
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like the main ones where it's like they need the nutrients. Okay. So give us a rundown on like the foods.
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I guess when you have these conversations, sometimes it's really overwhelming to someone because
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they're like, yeah, I'm going to have to start home-studying and cooking everything from scratch.
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So like give us some insight into just the logistics here. Okay. I think that the best way to,
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if your family is starting from fruity pebbles and lunch bowls, the best way to do this is to
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basically make whatever your family is eating from scratch.
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Or in the best way possible. So like if you are used to, your kids are used to eating chicken nuggets
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every night, then you can either find chicken nuggets that are made with better ingredients,
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but they're more expensive. So I think that if you're used to doing that, I think that either
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buying those chicken nuggets or figuring out how to make them, thankfully chicken nuggets are
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actually pretty simple to make. But I think like things like pizza, burgers, tacos, like all those
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standard American meals can almost always be made in a real food nutrient-tense way.
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And I think that that's the key, especially if you have like a husband who's not on the board.
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If this podcast is like your parenting textbook, then our mom club on Patreon is like your mom
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friends group chat and book club rolled into one. It's where the info comes to life and you
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get to go deeper than this podcast with extra interviews, uncut full-length episodes,
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In full transparency, I've been undercharging for what the mom club offers. And starting next month,
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the monthly rate for the mom club on Patreon will go up to $15. But I'm letting you know
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grandfathered in head to learningdemonpodcast.com slash join. And of course, I also have that in the
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episode show notes for you. Cannot wait to meet you there inside my friend. So when we talk about
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buying stuff, let's talk about organic real fast. Is buying organic a must? Where is it on the
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priorities? On the priority, starting from from Fruity Pebbles and Lunch Bulls on the priority list,
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it's pretty low. Sure, everything. This is so fun. I feel like this is a take that I don't hear a lot.
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Organic, I think, originally was a really great thing. It has gotten somewhat corrupted.
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Like for a farm to be able to call themselves organic or for a product to be able to call
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themselves organic, it's very, very expensive. So any of your small local places are going to have
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a really, really hard time getting that organic certification and being able to say that they're
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organic. It's really expensive. There are a lot of hoops to jump through. And there are more and
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more things that are being allowed in that organic label that are not necessarily what you are
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thinking it means, which is where it's so it can get so frustrating and so overwhelming. And I have so much
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compassion for people who are looking at this going, I want to do something and I want to do the
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right thing for my family, but this is like impossible to figure out. So for example, I have an
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amazing little local farm here where we live. That's where we buy most of our produce from.
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Everything is local, everything is seasonal, but not everything is organic. And I could be spending
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more on organic. And yeah, I could actually even just go to the grocery store and get the organic
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things, right? But that organic thing that I'm buying at the grocery store is coming from, you know,
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shipping in from wherever it's shipping in from it is being grown on a monocrop basis. A lot of
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times these places are just like literally throwing plastic down on the ground and like putting
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pots of blueberries on the top of the plastic. So they're not actually doing anything better for
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the planet, but they're not being sprayed with glyphosate. So that's good. You know, like it's,
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it's like a catch 22 when it comes to it. And I don't want to tell I don't want to discourage anybody
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because organic, if what you're doing is buying organic at the grocery store, that's great. You know,
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it is also the more expensive. So it's like if you're starting off at, you know, fruity pebbles or
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fruit, yeah, if you're out of your mouth, you will at the very start. Organic is not the first step.
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If you can afford it, sure, first step organic, but organic processed food is not any better for you
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than other processed food. So if I were first stepping it, I would go
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trying to switch over to more single ingredient options or less ultra processed foods rather than
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trying to just go automatically to organic. The next step, if you're already like cooking at home
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for the most part, I think it's to then start trying to incorporate nutrient dense foods. So
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that would be things like raw dairy. If you can get it where you live, if you feel comfortable with
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it, do your do some research and figure out what the deal is with raw dairy. But also if you don't
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have access to raw milk, you can get raw cheese, which is actually really simple to get. All you
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have to do is get like a Parmesan cheese from Italy. If it's imported from Italy, it'll be a raw
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cheese. And that'll give you amazing nutrients, high protein, good fats, super, super good for kids,
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particularly toddlers, fermented foods like sourcrout or fermented pickles or kombucha or water
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key for yogurt, milk key for those sorts of things. Organ meats, which I know sounds really scary.
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There is a company called Pluck and they make little seasoning blends that you just shake on
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your food. Like it's just a seasoning blend and it has organ meats in it and that's the best way.
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I think to start introducing yourself to organ meats, it doesn't taste weird. It tastes really
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delicious in your body, kind of recognizes the really good stuff in it. And so yeah, so that
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would be my next step. And I would go at it slowly too. Like I would say, okay, you know what?
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Right now, this month, I'm going to focus on fermented foods, right? We or not even this month,
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like this season, I'm going to focus on getting fermented foods into our lives.
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That's going to look like we're having milk key for with breakfast or we're having pickles with
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our sandwich at lunch or we're having a sourcrout on the side with our dinner or glass of kombucha.
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It doesn't have to be scary, it doesn't have to be weird.
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But I would focus on that for a season until you feel comfortable with it. And you're like,
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when you feel like, I've gotten this, this is normal, this feels like, you know, just a part of
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our food culture in our house, then you move on to something else.
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And now it's time for your favorite segment, Mom Mail. If you're new here, this is the part of
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the show where I answer a listener submitted situation or scenario. Basically, you write in your
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tricky situation and I give you the advice only a real mom friend would give. Here's what I got
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this week. Hi, Layla. I just wanted to say I'm such a fan of your podcast. I love how real and
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relatable you are. Your episodes make me feel not so alone. Here's what I need help with. I'm really
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needing some mom advice. I'm six months postpartum and feeling I get feeling like I can't get anything
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done during the day. My baby naps a total of maybe two hours and when they're awake, they need me
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constantly. I thought I'd have time to exercise, cook or even shower, but nope. How do you actually find
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little pockets of time for yourself without feeling guilty or like you're feeling as a mom?
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First and foremost, you are not alone. The six months postpartum is such like a tricky stage because
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things can still be pretty difficult at six months and yet you're like, I didn't know I would be
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still struggling at six months postpartum. I think it's hard because of that. You've been doing
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it long enough. You're like, when is it going to be easy? Know that you're heard, know that you're
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seen. Secondly, I do think that there are some tips that I would suggest that you can start with.
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Hopefully they help. Again, take it with a grand assault. This is just one mom friend to another,
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but I would suggest baby wearing. I think that's going to help you a lot because then baby can still
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be on you and you can do things like cook, clean, just feel like you are doing something rather than
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just holding the baby you're staring at. The baby you're reading the baby some books. Baby wearing
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really has been a game changer for me. Also, I would suggest that you do put the baby down and just
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try to do small increments. I know that's not going to change overnight. Trust me, I'm not suggesting
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that you put the baby down and then be like, don't pick them up. I'm not suggesting that you're
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going to set the baby down and then the next day, then you're going to set them down and they're
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going to be able to play by themselves for an hour. But I think continuously giving your child
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the opportunities for independent play is going to help you out in the long term because your
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child is not going to magically turn 12 months old and be able to independent play. I literally have
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friends of two year olds who their child does not play independently because they've never had to.
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So I would just encourage you to quite literally put your baby down for, you know, start with five
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seconds and then 10 seconds and then work your way up to a minute and then work your way to five
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minutes and then 10 minutes. And I'm not suggesting that you do this all the freaking time. Like your
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child obviously wants to be with you and on you and that is a beautiful attachment that you and
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your child have. I think it shows that your child that you and your child are really close and
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I think that is really beautiful. But I know the need to be productive. So set the baby down just
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for a couple minutes, get them some toys to help entertain them and then pick them up again.
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Right? Or like you can you can work on increasing that. Another idea if you have the financial
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means getting a mother's helper would be really helpful. If you don't know what mother's helper is,
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it's kind of like a babysitter. But instead of them being alone with your child, you are still
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there. I have a mother's helper so that I can do work. So I'm still like at the house while the
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mother's helper is feeding my kids lunch and playing with my children. But I'm still there and my
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kids will come still come to me like if they get a boo-boo or if they have a question like I'm
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still involved and I'm still there. I'm not I didn't just leave the house. But that might help. You
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get some stuff done if you have the means to hire a mother's helper. Yeah, I think that's
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what comes to mind now. I would definitely start with baby wearing and then I would increase
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the amount of time that you have the amount of opportunities that you would give your
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child's independently play. And I would also say many times this is just based on child's temperament
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and child's love language which I do believe they are born with that love language. To me, you
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might have a child whose love language is physical touch and just needs to be on mom which is so sweet
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and like so amazing. But I know on a very human level as the mom you're you can get burned out. So
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make sure you are still trying to find time for yourself and find ways that like fill your cup
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whether that be brunch with your girlfriends on Saturday or dinner plans with your girlfriends
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at night, date nights with your husband, whatever. Because I know that it's taxing when you have a child
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that like is just glued to you. So I think you're doing a great job. I'm rooting for you. You got it.
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Now as you're looking for advice email me at learningtomonpodcast.mommail at gmail.com with this subject line
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mom mail and then keep your ears open because we might just answer it on next week's episode.
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Yeah, that's a good tip and the fermented foods is something that I really struggle with just because
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like I feel like the only fermented food I really grew up with was sourcrout. Oh, and you grew up
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a sourcrout. That's awesome. I have German roots. Well lucky you. Yeah, but other than that,
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like that's it. Like I am I'm in cycle syncing and so you're supposed to increase your fermented food
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and we just basically the sourcrout. I love it. I love it. I don't know what else I read. So
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this is more epic. So those were those were good. Okay. Now what about your go-to strategies
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for keeping grocery costs down while you're focusing on real food? Yeah. So this can be
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something that gets really overwhelming. I think there's a lot. There's like main the main
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ideas here. Okay. One is to kind of get to know local people who are creating food, growing food.
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For example, that little farm that I told you about they have a little corner stand that has their
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what they would call seconds. So these would be like bruised peaches or tomatoes that are good for
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today but won't be good tomorrow. But they're all like 50 cents. Everything on that shelf is 50 cents.
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So you could go and get all of those tomatoes. I've done this before. I went and just bought all
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of the tomatoes on that shelf and came home and I made tomato sauce out of them and just froze it
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all. So then I have tons of tomato sauce that I don't have to buy anymore fruit of and it's just in my
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freezer or you could can it if you can do that kind of thing. Same with you know especially during
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gardening season people always have an enormous supply of like zucchini or something. Another way is
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to not buy like snacky things you know. So like a bag of lace potato chips is going to cost I have no
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idea actually how much it costs maybe two dollars. But then if you were going to go switch it for the
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seed oil free ones you're going to pay like six dollars. That's a huge difference in your
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weekly grocery shopping. So instead of doing that switch which is normally I would say doing a
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switch like that is a good thing but budget wise it does make it a lot harder. So if you need potato chips
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like I would say to my family okay this is something that we're going to buy once a month or something.
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This is not something we're going to buy all the time because it's just not in the budget and that's
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okay you know it's okay to have those conversations. A friend of mine has this saying that the most
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expensive things in the grocery store are the cheapest things to make at home. So that's things like
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sourdough bread, kombucha, sourcrout, fruit leather like these sorts of things that are they take a
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long long long time to make but if you were to make them at home it has stood on your counter for
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10 days. That's not active time. Yeah. It's just sitting on your counter but if it wasn't in a
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factory they have to count that time. So keep in mind that the most expensive things to buy are often
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the cheapest things to make and if you can prioritize making those things you might have more
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budget to be able to buy some of the other things. I think budget wise learning how to cook with
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cheaper cuts of meat, using ground beef, using a whole chicken rather than a just chicken breasts.
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So those sorts of things like learning how to kind of extend whatever you're cooking and then don't
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waste. Like this is such a problem in our country like people just throw food away but like get
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hyper fixated on not wasting food. Like save the tiny little piece of cheese that your toddler didn't
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eat at lunch, put it in a little bag in the freezer and once you've accumulated enough little bits of
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cheese you have some enough cheese to make macaroni and cheese. Or you know how your kid will take a
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bite of an apple and just like put it down and never touch it again and they're like no now I hate
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apples right fine okay you hate apples but we're not going to throw this whole apple away.
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Cut off the little bit that he bit and then saute up the rest of it, put it into a bag because
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it's only you know one apple so stick it into a bag in the freezer, keep adding to it until you
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have enough to serve that as a side dish at dinner or make apple muffins with it or whatever
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if it's at all possible. Buy meat and bulk because it's definitely less expensive. However you have
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you have that upfront cost and you have to have a freezer and you have to have space for a freezer
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so like when we lived in an apartment that was not an option. And then I think the way people
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blow their budgets is that they get focused on like I have to buy this convenience thing like I have
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to buy this salad dressing or I have to buy canned beans like you buy canned beans they're more
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expensive maybe it doesn't look like a lot but like at the end of when you're telling everything up
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it's way more expensive to buy canned beans than it is to buy bag of beans now the bag of beans
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it's more work. So you kind of have to figure out if you can trade work for price. I think
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frozen fruit and vegetables are so underrated fruits and vegetables are
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way less expensive particularly if they're out of season and in our country we kind of forget
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what season means because we can get strawberries all year round strawberries don't grow all year round
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they have like two weeks you know like there's like two weeks where strawberries are in season
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otherwise you're buying them they're totally out of season and they're shipping from probably
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another country if not you know a pretty probably far away state and they're not picked at the
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peak of freshness like all of those things we all know about but if you're buying the frozen ones
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they are picked at the peak of freshness they're frozen right away hot take if something isn't
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safe for pregnancy then I don't believe it's ever actually safe that's why I only use products that
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are safe for pregnancy and breastfeeding even when I'm not in those seasons but here's the thing
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about me and my skin I need skin care that actually works and helps me feel like myself again
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as someone who has struggled with acne since middle school I understand the desperate desire to
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just find something that curies your acne which is why I turned a blind eye to my cosmetics
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for a long time because at least it was helping my acne but once I found a brand that could help
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my acne even my skin tone and treat my acne scars without the guilt because the ingredients are
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safe it was game over for my past skin care routine that's why I'm passionate about this company
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it's clean toxin free effective and does exactly that gets your skin radiant healthy and glowing
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without any harsh chemicals it has legitimately transformed my skin and if you know me in real life
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then you know that that's true and because it's clean it gives me peace of mind to be able to
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use it in pregnancy and while breastfeeding without stressing about it hurting the baby it's called
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crunchy it's the only skin care and makeup I've stuck with for years so if you're wanting clean
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safe products that actually perform this is it I have it linked in the show notes below for you
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but if you're not a huge makeup or skincare girlie and don't know where to start check out my most
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and their whole website linked in the show notes below plus a discount code for you so you can
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think me later I feel like when you give those examples how do you not get overwhelmed with all of
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your little like I have this going and this going and this going and I have this in my freezer
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because when I hear that I'm just like this is kind of overwhelming like a mid like a big mental
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load yeah you're like I have all these tiny little bits of food in my fridge um part of it is
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that I've been doing it for 12 years okay so it's like normal at this point part of it is that I am
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home full time so I homeschool my kids and I am that is my full time job I don't don't work outside
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the home so I am home and able to manage things at home a little bit more easily and I will say that
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I obviously have older kids so my kids my oldest is 13 I have a 12 year old a seven year old and a
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five year old my oldest kids are helpful I'm not in the trenches anymore I completely remember
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feeling like I was drowning when I had little ones and I have a lot of compassion for people who
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are in that stage don't try and do everything when you're there because it is too much um then again
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I was in that stage and we had no money so it was like not an option like I had to do some stuff
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I had to do the things that I could potentially do to make it work you know so I think that there's
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some of that where it's just like if you have to you do it and you figure it out and it just becomes
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normal if you do it for long enough but you know if you're feeling like okay this is too much
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then it's too much and don't do it you know unless you have to and then do well I mean it's just like
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you have to figure out what is best for you in your life in your season yeah I think if it's if
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it's like you cannot handle it you know your brain is just like totally fried even thinking about it
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then that's not the thing for you to focus on yeah that's good good good good okay I have to know
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how you meal plan what tips do you have for simplifying meal plans for moms with littles
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this is again I think a personality thing depends on how your brain works like my co-host on my
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podcast swears by a meal schedule so she has it planned out that every Monday they have liver
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every Tuesday they have chicken every Wednesday they have I'm just making this up I don't know
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this is this is not exactly it but you know um I have never been able to do that kind of thing
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because to me like being in the kitchen and cooking is is also a creative outlet
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um and I need the flexibility to be able to say no I don't feel like it you know so one thing
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that I have figured out is that I always plan to have a night to use up our leftovers and when I
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am planning I make sure to also be looking at my calendar and going okay I know this day I'm not
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going to get home until 3 30 and I'm going to be you know beat to death and I cannot expect myself
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to be able to make food so if you know that's going to happen then plan it out you know don't get
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home on that day at 3 30 and be like shoot I forgot I have to make dinner just don't do that to
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yourself just make it so that either you've already prepped something you know it's either in the
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just like good quality hot dogs so you just throw them on a sheet pan and put some sour
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crowd and oranges on a plate and say here's your hot dog with sour crout and oranges and that's
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dinner like it's fine if that's dinner it's just like I really feel like we get so attached to the
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idea of like that if we're eating we're eating healthy then it has to look a certain way or has to
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be a certain thing and it doesn't like you could get home at 5 30 after picking your kids up
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from dance and your husband's not even home yet and you're like I don't even know and so you get
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home at 5 30 and you're like okay we're putting on an episode of Bluey or whatever you're going to
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sit and watch that and I'm going to fry up some eggs and cut up some watermelon and cut up some
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carrots and that's it and that's dinner and nobody's going to complain because it's food like
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I don't know kids will complain about anything so don't take my word on that but like
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um it doesn't have to be fancy it doesn't have to be you know this beautiful plate of like
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here's my side dish that I spent two hours on and here's this that I like cut up into
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crinkle shapes because my kid likes it more like forget it just feed the people if you if that's
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like all you can handle for the night I love that right now such a good stuff such a good stuff
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this was incredible thank you so much thank you Corey where can people find you um okay so I am
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most active on Instagram I have so my handle there is four nutrients sake um my website is for
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nutrient sake.com my podcast is called modern ancestral mamas you can get that on you know wherever
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you go podcast and on YouTube um I guess that's it Corey thank you so much once again thank you thank
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you loved having you here this week mom friend now come join mom club before October ends to lock
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in the 644 legacy rate forever head to learning to mompodcast.com slash join to grab your spot today