Researchers at the University of Washington recently discovered something that people who go to Whole Foods have known for years: Eating healthy isn't cheap. The study compared the prices of healthy foods (rich in nutrients and low in calories, such as whole grains, fresh fruits and veggies, fish, lean meat) with high-calorie processed foods. It found that in the last two years, the cost of healthy food rose nearly 20 percent, while the price of junk food either remained the same or dropped.

Oh, darn. Why can't organic avocados be cheap and Twinkies expensive? It all has to do with our wacky farm subsidies, bad-seed agricultural policies, the low cost of sugar and the rising cost of energy.

So what's a smart person to do? Eat processed crapola and supermarket junk because it's cheap, and hope for the best? Don't you dare. That is the most pig-headed way of looking at the cost of feeding yourself and your family. If you don't eat well, you won't feel well. Your innards will get gunked up, your weight may balloon, and you may, over time, experience body aches and pains that require costly doctors and drugs. So, where's the saving?

The fact is that there are many things you can do to bring down the high cost of eating well. You just have to be willing to shift your thinking, take the time and make the effort. Here are some ways you can save money and eat healthy at the same time:

— Get an envelope. Keep it in the kitchen. Mark it "coupons" and stick in all those free, a dollar off and two for one savings for the healthy foods you like. Cash in and save; it's the American way.

— Do a little research. Find out if local farms or food co-ops sell in your area. Buying local produce, dairy, meats and poultry can be just as good for you (some say better) as industrial organic.

— Avoid prepared, pre-cut foods. Those bags of carrots or plastic tubs of pre-made tuna may be convenient, but they also drive your food costs up.

— Grow whatever you can. A big bucket of dirt can produce yummy tomatoes and greens. Studies show kids who garden grow into healthier eaters.

— Don't overbuy. Unused food that spoils is a huge waste of money.

— Stop or cut in half the buying of all cola drinks, chips and junk food snacks. Take that unspent money and pay for the fruits, vegetables, organic eggs, grass-fed beef and humanely treated chickens you want to buy, but thought you couldn't afford.

— Find the pleasure in cooking. Simple meals, prepared in advance, using real food in appropriate portions, save you money and calories, and can totally transform a sick relationship with food into a healthy one.

— Cultivate a love for vegetables. Roasted, steamed or raw, whatever floats your cauliflower. Fresh is the best choice, in terms of vital nutrients, but your body will also benefit if you eat less expensive frozen veggies cooked in a small amount of water. Canned veggies usually disappoint, except for peas. They often taste mushy, and come packed with extra sugar, salt and chemical additives you don't want or need.

Q & A: HOW MANY SETS ARE NECESSARY TO BUILD STRENGTH?

Dear Marilynn: I'm just starting a strength-training program, using free weights at home. My husband tells me I have to do three sets of each exercise or it won't work. Is he right? — Via e-mail

If you're planning to be a professional bodybuilder, your husband is right. But if you're just looking to gain strength, develop muscle tone and reshape your life in countless other ways, your husband is behind the times. Three sets — one set is eight to 12 repetitions — is old school. One set for each muscle group — done at least twice a week — is enough IF you are lifting the proper weight. Choose a weight you can lift eight times fairly easily and has you struggling for the last three or four. Keep at it until you can lift that weight easily 12-15 times and then switch to a slightly higher weight. That's how you build strength. Lift slowly, in control, and remember to breathe.

ENERGY EXPRESS-O! YOU CAN CHANGE YOUR LIFE

"The greatest discovery of my generation is that a human being can alter his life by altering his attitude … " — William James

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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