Introduction

To be honest, I never thought I could live so economically. As a post-90s woman living alone, I used to be someone who relied on takeout and stayed up late surfing the internet. But after experiencing an unexpected stomach illness, I began to rethink my lifestyle. Now, I spend around ¥2000 monthly on healthy living, which has not only improved my health but also helped me discover many joys in life. Today, I'd like to share my experiences with you.

Dietary Revolution

Did you know? I've found that many young people have a misconception about "healthy eating," thinking it's all about boiled vegetables and salads. That's not true. According to WHO recommendations, we need to consume at least 400g of fruits and vegetables daily, which sounds like a lot but is actually quite achievable.

For instance, my current breakfast consists of: an orange (about 150g), a slice of whole wheat bread, and two boiled eggs. For lunch, I prepare brown rice (150g) with two dishes (about 200g), and dinner is lighter, usually a bowl of vegetable soup with some whole grains. This way, the nutrition is balanced and the cost is reasonable.

Actually, the key to healthy eating lies in balanced nutrition and fresh ingredients. I now strictly plan my daily diet according to nutritionists' recommendations. The orange in my breakfast not only provides vitamin C but also helps with iron absorption; whole wheat bread is rich in dietary fiber, helping with intestinal movement; boiled eggs are a source of quality protein. This combination is not only delicious but also gives me energy to start the day.

For lunch, I choose brown rice instead of white rice because brown rice retains the bran layer, containing more B vitamins and dietary fiber. For side dishes, I usually choose one meat and one vegetable: the meat dish might be stir-fried shrimp or steamed chicken breast, while the vegetable dish is usually seasonal greens like spinach or lettuce. This combination ensures protein intake while supplementing various vitamins and minerals.

For dinner, I reduce the portion size but never skip it completely. I usually choose easily digestible foods like vegetable soup and whole grain porridge. I particularly enjoy making soup with colorful vegetables like pumpkin, carrots, and tomatoes, which are not only nutritious but also delicious. For whole grains, I choose millet, oats, buckwheat, etc., which are all rich in minerals and vitamins.

In terms of seasoning, I have my own tips. I don't completely give up seasonings but choose healthier alternatives. For example, I use olive oil instead of regular cooking oil, sea salt instead of regular salt, and natural seasonings like minced garlic and ginger to add flavor to dishes. This ensures the food is tasty without consuming too many additives.

To make eating more interesting, I also try new cooking methods. For instance, I use steaming instead of frying, and braising instead of stir-frying. This not only preserves the nutrients but also reduces fat intake. I've even learned to use the oven to make simple Western dishes like baked chicken breast and roasted vegetables, which adds variety to my diet.

Regarding snacks, I've made significant changes. I used to like various processed snacks and desserts, but now I've switched to healthier options like nuts and dried fruits. I buy unsalted almonds and walnuts to snack on during work breaks. These nuts not only contain healthy fatty acids but also provide sustained energy, which is much better than the drowsiness I used to feel after eating snacks.

Smart Shopping

I remember how I used to buy impulsively whenever I saw supermarket discounts, often ending up with spoiled ingredients. Now I've learned to be more calculating: every Sunday evening, I spend 15 minutes planning next week's menu and making a shopping list before going to the supermarket. This not only prevents impulse buying but also ensures ingredients stay fresh.

Speaking of shopping lists, I've developed a good habit: dividing the list into categories like fresh produce, dry goods, daily necessities, etc. This allows me to shop systematically by area in the supermarket, saving time and preventing omissions. For fresh ingredients, I arrange consumption order based on shelf life - leafy vegetables are eaten early in the week, while root vegetables can be saved for the weekend.

I've also discovered that prices vary at different times in supermarkets. For example, fresh ingredients are often discounted after 8 PM; there are also special promotions at the beginning and middle of each month. I keep track of this information and plan my shopping accordingly. For items with longer shelf life like rice, oil, and seasonings, I stock up moderately during sales.

To ensure ingredient freshness, I now carefully check production dates and expiration dates. For packaged foods, I read ingredient lists in detail and try to choose products with fewer additives. When selecting fruits and vegetables, I've learned some tricks like smelling fruits' aroma and gently squeezing vegetables' stems and leaves to judge freshness.

In terms of food storage, I've gained more experience. Different ingredients need different storage methods: leafy vegetables should be wrapped in preservation bags and refrigerated, fruits should be refrigerated based on variety, and meat should be frozen in small portions. These details help maintain ingredient freshness longer.

Exercise Habits

Regarding exercise, you might think gym memberships are expensive, but it doesn't need to be that complicated. Every morning after waking up, I spend 15 minutes doing simple yoga, then take a 30-minute walk after work. Weekly, this easily adds up to 150 minutes of exercise.

My morning yoga mainly includes basic stretching movements and breathing exercises. These movements may seem simple, but they're very helpful for improving flexibility and strengthening core muscles. I particularly like the "Sun Salutation" sequence, which comprehensively activates all joints and muscles, making me feel good throughout the day. While doing yoga, I pay special attention to breathing rhythm, which not only makes movements more effective but also helps regulate mood.

Evening walks are one of my most anticipated times of the day. I choose parks or sidewalks near my community, enjoying the scenery while walking. Sometimes I wear headphones to listen to music or podcasts, sometimes I just walk quietly, letting my thoughts flow freely. Walking not only aids digestion but also relieves daily stress. I've found that since maintaining this walking habit, my sleep quality has notably improved.

Besides daily exercise, I plan some higher-intensity activities for weekends. For example, hiking with friends or participating in outdoor activities. These activities not only exercise the body but also make weekends more fulfilling. I especially like hiking because I can breathe fresh air, enjoy nature, and get a full-body workout.

In terms of exercise equipment, my investment isn't much. A yoga mat, some breathable workout clothes, and a comfortable pair of sneakers are enough. I regularly replace the insoles of my sneakers to ensure foot support. I choose quick-drying fabrics for workout clothes, so I don't feel uncomfortable even when sweating.

Home Organization

Many people find housework annoying, but I've discovered it can be quite interesting when turned into a ritual. Spending 5 minutes making the bed before leaving in the morning, 10 minutes tidying up after returning home, and doing deep cleaning on weekends - this rhythm works perfectly.

My storage methods have also been improved multiple times. Now I arrange items based on frequency of use: frequently used items are placed within reach, while seasonal items are stored in higher cabinets. I've also assigned fixed storage spaces for different types of items, making it easier to find things when needed.

For cleaning supplies, I prefer using natural cleaners. For example, using white vinegar and baking soda to clean the kitchen, lemon slices to remove water stains - these methods are not only environmentally friendly but also avoid the irritation of chemical cleaners. I store these natural cleaners in spray bottles for convenient use.

I've also developed a habit of regular item inspection. During each season change, I check the condition of clothes, bedding, etc., washing or replacing them as needed. For electrical appliances, I also regularly dust and disinfect them. These seemingly trivial tasks actually create a healthier living environment.

Equipment Maintenance

Did you know? Many home appliances need regular maintenance. For example, air conditioner filters need monthly cleaning, and water heaters need descaling every six months. I keep these tasks in my phone calendar and complete them on time. Though it seems troublesome, this preventive maintenance is actually more cost-effective than repairs after breakdown.

I have detailed maintenance plans for each appliance. The refrigerator needs defrosting and deep cleaning every three months - I remove all food, wipe the interior with mild cleaners, and ensure there are no odors. The washing machine needs monthly empty cleaning with special cleaner to remove drum dirt and bacteria.

Small kitchen appliances also need regular maintenance. For example, I regularly descale the electric kettle with vinegar; clean and dry food processor blades promptly to prevent rust; frequently wipe the microwave interior to avoid food residue buildup. Though these maintenance tasks are detailed, they all extend equipment lifespan.

When using appliances, I also pay attention to details. For instance, I don't overfill the refrigerator to ensure air circulation; I mind clothing weight when using the washing machine to avoid overloading; I control heating power when using the induction cooker to avoid damaging cookware. These usage habits help maintain appliances in good condition.

Reflections

After this period of practice, my biggest realization is: a healthy lifestyle isn't actually difficult, the key is finding your own rhythm. You don't need to change all habits at once - like me, you can start with one small goal and gradually cultivate new lifestyle habits.

During this process, I've learned more about nutrition, exercise science, and home management. This knowledge has not only helped me establish a healthier lifestyle but also given me a deeper understanding of life. I've discovered that when we truly focus on our quality of life, we find many areas for improvement.

What makes me most gratified is that this lifestyle has not only made my body healthier but also improved my mood. Getting up early to exercise, eating on time, keeping the home clean - these seemingly ordinary things give me a great sense of achievement. I've also learned to enjoy solitude, whether experimenting with new recipes in the kitchen or walking in the park, finding my own happiness.

I understand that everyone's life situation and needs are different, and my way might not suit everyone. But I hope sharing my experience can inspire those seeking change. A healthy life doesn't require much money; the key is planning and persistence.

Monthly Expenses

Food expenses: ¥1200 (including three meals) - Breakfast ingredients: ¥300 (fruits, whole wheat bread, eggs, etc.) - Lunch ingredients: ¥500 (grains, meat, vegetables, etc.) - Dinner ingredients: ¥300 (vegetables, whole grains, etc.) - Seasonings: ¥100

Exercise expenses: ¥200 - Sports equipment updates: ¥100 - Outdoor activity fees: ¥100

Home maintenance: ¥400 - Cleaning supplies: ¥150 - Equipment maintenance materials: ¥150 - Other household items: ¥100

Other expenses: ¥200 - Vitamin supplements: ¥150 - Seasonal health products: ¥50

These expenses might seem very detailed, but this careful calculation allows me to live a healthy and comfortable life within a limited budget. I believe that with careful planning, everyone can find a lifestyle that suits them.

By the way, if you're also trying to change your lifestyle, feel free to share your experiences in the comments. Maybe your experience will help others! Let's keep going together.