Tag Archives: fruitandvegetables

Eating on a Budget

Healthy food does not have to be expensive. While it is true that organic costs more you can still eat well without breaking the bank. It all depends on the choices you make and what you buy.

Always buy seasonal produce

Eating what is in season is always cheaper. All produce that is imported  will be more expensive.

Local markets

Markets are cheaper than supermarkets so it is definitely worth going. Try to go at the weekend so you can do your shopping for the week.

You don’t have to always go organic with fruit and vegetables

Organic is always best when it comes to fruit and vegetables however it is important to eat your greens so if you cannot afford to buy organic it is ok. You can wash your vegetables with bicarbonate of soda or white vinegar, this helps to really wash them well. You can also have a look at the dirty dozen. This is a list that comes out every year and it highlights the fruit and vegetables that are higher in pesticides. So you may think about only buying organic from that list.

Buy frozen

Frozen fruit and vegetables are by far cheaper than fresh and are still packed full of nutrients so you can stock up your freezer. I often buy frozen peas and broccoli for soups and berries for my smoothies.

Fish and Meat

Fish and meat will be more expensive so you could think about limiting these to once or twice a week. I will stress that when it comes to meat it must always be organic. I can never stress this enough. All non organic meat is injected with hormones and antibiotics. Cheapest meat is chicken and the cheapest fish is salmon.

Cheaper options

Oats, brown rice, beans, lentils, chickpeas and eggs are all cheap and good for you. I always have porridge in winter with fruit and in the warmer months I will put the oats in my smoothie. You can substitute meat and fish for plant based protein like beans.

Buy in bulk

You can buy large bags of oats and nuts online. I do a lot of my shopping online at amazon. You can pretty much find anything and it is much cheaper.

You do not have to buy superfoods

If you cannot afford to buy superfoods it is not the end of the world. Maybe start with just one but honestly the most important thing is that you include plenty of greens in your diet. Just by increasing your intake of vegetables is good.

Cook in large batches

You can cook large quantities of foods like soups and curries and freeze them so you have plenty for the weeks ahead.

Plan ahead

It is useful to sit down and plan your meals for the week so you can plan your food shopping.

Take advantage of sale offers

When you see your favourite foods on sale take advantage and stock up so you have plenty to last you for a while.

I hope that you have found the above advice helpful.

 

 

 

 

 

 

 

 

 

 

 

 

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6 Tips to Live Longer

There are so many people living longer healthier lives today and you can be one of them. All you have to do is make simple changes in your lifestyle. Stop smoking, cut down on the alcohol and get active. Here below are a few tips that I hope will help.

Eat Healthy

Include more fruit and vegetables into your life. Put fruit in your porridge in the mornings and choose fruit as  a snack. Include plenty of vegetables lunch and dinner. Eat what is in season making sure to eat a wide range of colourful vegetables. Include plenty of green leafy vegetables. Make sure to clean your fruit and vegetables thoroughly with white vinegar or bicarbonate of soda especially if not organic. This will get rid of all the pesticides and nasty chemicals. Another great way to include more vegetables into your diet is by having more smoothies and juices.

Include good quality protein in your diet choosing plant based protein like lentils, chickpeas, all beans and tofu. Eat more fish and when eating meat make sure to go for organic and white meat without the skin. If going for red meats go for lean cuts. Too much animal fats in your diet can lead to disease like coronary heart disease and cancer.

Go for healthy fats like avocado, nuts and seeds. Choose complex carbohydrates like brown rice and wholewheat pastas.

Make sure you do not over eat. Over eating will cause you to age as well as onset of disease. You should always walk away from your  plate feeling still hungry not completely stuffed. All people that reach the age of 100 eat little. As we age it is important not to over eat in the evenings. This is not to put pressure on your digestive system and the  heart, so make dinner the lightest meal of the day and eat at least 2 hours before going to bed.

Get Moving

Being active is  the key to longevity. Being a couch potato in front of the tv for hours on end will shorten your life. Make sure to do at least 30 minutes of exercise daily. This can be either in the gym, or even  brisk walking is good. Be active during the day, Keep busy, do not spend hours sitting down. Instead of driving or catching the tube or bus choose to walk. Get off the bus a few stops before and walk to work or the shops.

Sleep 

Make sure to get a good nights sleep. This too is essential for a healthy body and mind. Make sure to switch off your tv and computer few hours before bed. This will help to unwind and relax. Have a relaxing bath, switch some classical music on and read your kindle.

Stress

Make sure to cut down stress. You can eat well but if you are highly stressed your digestive system will be compromised and you will not be assimilating essential nutrients. Stress is a killer, it can cause all sorts of conditions and diseases like heart disease and cancer. Find time to focus on yourself. Take a relaxing bath before bed, do yoga which is fantastic for relaxing the mind. Have a massage.

Drink in Moderation

If only people knew the damaging affects  alcohol has on  the body. It is poison for your liver and brain. It ages you and causes disease like liver cancer. If you are going to drink moderation is key. One glass of organic red wine at lunch and one at dinner. Drink a glass of water for every alcoholic drink you have.

Do not Smoke

If you are a smoker you want to consider giving up. Smoking not only ages you, it causes disease like lung cancer, emphysema, strokes and heart disease. Just like alcohol this toxic habit will not make you live long. So stop now.