Photo: Sbocaj/Flickr

The economy is really putting the wringer on most people right now. And when you're trying to stretch a dollar, you might inadvertently stretch your waistband, too.

Stress eating, buying cheap but unhealthful foods at the grocery store or unstructured/binge eating because you're racing between two jobs in an effort to make ends meet are just a few of the reasons you might gain weight during this recession. But there's one foolproof way you can preserve your health and keep money in your wallet -- go back to the basics.

The Star has an interesting article on taking lessons from the pioneers. You don't have to cook over a fire to stay healthy during a recession, but some of the old-school principles can be applied:

• Pass the pioneer test. When grocery shopping, ask yourself if the product would have been available to pioneers. While they wouldn't have come in inexpensive cans or frozen packages, vegetables and fruits were certainly available. But processed macaroni with powdered cheese product -- no. The pioneers didn't have sugary cereals, but they had access to oatmeal. Opt for fresh, natural foods as much as possible -- growing your own is the most economical, but the farmer's market is a close second. Don't shy away from products like canned fruits and vegetables (just choose those packed in water, with low sodium, if possible). Dry beans are also an inexpensive staple to keep in your pantry.
• Go slow. Fast cooking just wasn't possible for the pioneers. In our quest for the quick, we often use prepared ingredients that can bump up the cost and knock down the health value of our meals. So instead of fast food, think slow. Cook inexpensive and nutritious soups -- depending on your ingredients, soups can be a dollar or less per serving. Use your slow cooker to prepare hearty meat and veggie dishes that will feed you and your family nutritiously and on the cheap.
• Early to bed, early to rise. The pioneers had to take advantage of the daylight, so they rose early and worked until sundown. Your modern-day schedule probably doesn't require that, but it's not a bad idea. Wake up early and exercise. Keeping your day full and as physically active as possible will help prevent stress eating and, what's more, exercise helps you manage stress better. Also be sure to get plenty of sleep -- sleep can benefit weight control, too.

Want more tips? Check out Bethany's post for eating right on a budget. And remember, fitness can be free, too.