Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Redesign
Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Eating on a budget. Well, I don’t know about you but I seem to be working harder and feeling poorer. Every time I go shopping the price of food has gone up. It’s a real worry, not just for now, but for our families’ future health, young and old. In the midst of challenging economic times, prioritizing a nutritious diet may feel overwhelming. However, maintaining a healthy eating plan is so important for safeguarding your overall health and well-being. While it may seem difficult, there are thankfully some practical strategies and resources available to help you achieve this goal without breaking the bank. By being aware of proper nutrition and exploring affordable options, you can ensure that everyone consumes the essential nutrients they need while navigating through these tough times. As a registered Dietitian with over 26 years of experience, I understand the concerns regarding budget constraints and its potential impact on food choices. That’s why I wish to share five practical and budget-friendly ideas to ensure you’re getting sufficient energy, protein, and antioxidants without breaking the bank. Embrace Affordable Protein Sources Protein is a vital nutrient that helps repair and build tissues and keeps you feeling full and satisfied. However, it can be very expensive or very poor quality depending on what you buy. Protein is an essential nutrient that plays a crucial role in our overall health and well-being. It is responsible for repairing and building tissues, supporting muscle growth, and aiding in the production of enzymes and hormones. Additionally, protein can help regulate appetite by promoting feelings of fullness and satisfaction. However, the cost and quality of protein sources can vary significantly depending on what you buy. It’s important to be mindful when selecting protein-rich foods or supplements to ensure you are getting the most value for your money while also prioritizing quality. When it comes to purchasing protein, there are several factors to consider. Firstly, the source of protein matters. Animal-based proteins such as meat, poultry, fish, eggs, and dairy products tend to be more expensive compared to plant-based sources like legumes (beans, lentils), tofu, tempeh, nuts, and seeds. Additionally, it’s crucial to pay attention to the quality of the protein you consume. Some cheaper options might contain additives or fillers that lower their nutritional value. Opting for leaner cuts of meat or choosing whole food sources can help ensure you’re getting high-quality protein without unnecessary additives. Checking product labels before purchasing will allow you to strike a balance between affordability and ensuring optimal nutritional value from your chosen source of protein intake. Economical good protein sources which can be added to bulk out a meat meal include lentils, beans, chickpeas. Quorn and tofu or are excellent on their own or in addition to other proteins. These plant-based options are cost-effective and rich in fibre, essential for gut health. Additionally, consider buying 100% frozen chicken or canned oily fish for more affordable animal protein choices. Nut butter, Eggs, and cottage cheese are also good value proteins to use in meals and snacks. John West Mackerel Fillet In Tomato 125g x 10 John West Mackerel Fillet In Tomato John West Mackerel Fillet is rich in omega 3. Skinless & boneless. John west mackerel fillet in tomato 125g x 10 Rich in omega 3. Skinless & boneless. Harness the Power of Frozen and Canned Produce While fresh fruits and vegetables are excellent, frozen and canned varieties can be more budget-friendly without compromising nutrition. These options are harvested at their peak and retain essential nutrients. Look for canned fruits in juice and vegetables with no added salt to minimise unnecessary additives. You can also buy in bulk during sales and store them for extended use. I spend more money than I would like on fresh fruit and vegetables but I consider these an investment for my families health. They are our natural treat foods so my money is not spent on biscuits, cakes, sweets etc a big expense also but devoid of healthy nutrients and inflammatory. Bulk Up with Whole Grains Whole grains like brown rice, oats, and whole wheat pasta are inexpensive and nutrient-dense. They provide lasting energy and essential vitamins and minerals. Buying in bulk is often cheaper, and these staples can be the foundation of many budget-friendly meals. Whole grains, such as brown rice, oats, and whole wheat pasta, are not only delicious but also highly beneficial for our overall health. These nutrient-dense foods offer a myriad of advantages that make them a valuable addition to any diet. One of the key benefits of whole grains is their affordability. Compared to processed and refined alternatives, whole grains are often more budget-friendly. Purchasing them in bulk can lead to even greater savings, making them an excellent choice for those looking to maximize their grocery budget. In addition to being cost-effective, whole grains provide lasting energy. They are rich in complex carbohydrates that break down slowly in the body, providing sustained fuel throughout the day. This makes them an ideal option for individuals seeking long-lasting energy without experiencing sudden spikes or crashes. Whole grains are packed with essential vitamins and minerals. They contain B vitamins like thiamin, niacin, and folate which play a crucial role in metabolism and maintaining healthy brain function. Additionally, they are a great source of minerals such as magnesium and selenium which contribute to various bodily functions including bone health and immune system support. Finally, incorporating whole grains into your meals can be incredibly versatile and cost-effective. With a little creativity in the kitchen, you can use these staples as the foundation for numerous budget-friendly dishes. From hearty grain bowls to wholesome pasta salads or nourishing porridges – the possibilities are endless. Organic Buckwheat Flakes 1kg (BWFO) Organic Buckwheat Flakes from the Netherlands. Buckwheat flakes make a useful addition to those who wish to make their own muesli. BuyWholefoodsOnline is not owned by or affiliated with Amazon or Whole Foods Market Create
PhysKcal 1kg, 3kg, 5kg Hex Dumbbells Set with Steel Rack, Hand Weights with Storage Rack, Strength Training Fitness Home Workout
✅𝟭𝟴𝗞𝗚 𝗗𝗨𝗠𝗕𝗕𝗘𝗟𝗟𝗦 𝗦𝗘𝗧 𝗪𝗜𝗧𝗛 𝗦𝗧𝗘𝗘𝗟 𝗥𝗔𝗖𝗞- This hand weights set includes 2 x 1KG, 2 x 3KG, and 2 x 5KG dumbbells with an exercise poster and a sturdy steel-made storage rack. This dumbbells set is definitely a must-have home workout essential for sculpting your arms and back. Pair with your favourite workout or training session for an effective routine!
✅𝗦𝗧𝗨𝗥𝗗𝗬 𝗥𝗔𝗖𝗞 𝗠𝗔𝗗𝗘 𝗢𝗙 𝗚𝗘𝗡𝗨𝗜𝗡𝗘 𝗦𝗧𝗘𝗘𝗟- Unlike other normal dumbbells set that comes with a plastic rack or stand, this rack is made from 1.8mm-thick commercial-grade steel. The laser cutting and matte black finish gave the rack a chic and concise looking to fit into your home.
✅𝗦𝗢𝗟𝗜𝗗 𝗖𝗢𝗥𝗘, 𝗣𝗥𝗜𝗦𝗧𝗜𝗡𝗘 𝗘𝗫𝗧𝗘𝗥𝗜𝗢𝗥- The dumbbells are made from prime, solid and finely balanced cast iron, and they’re manufactured using a process that ensures no toxic emissions are released into the atmosphere keeping your family safe from harmful substances. The pristine neoprene dipped coating will minimize noise, reduce wear and tear, and protect your floors, which is really important for working out at home!
VIT HIT Boost – 12 x Berry + Ginseng + Rooibos Tea | Vegan, Low Sugar, Low Calories, Vitamin Drink | 100% RDA of 8 Vitamins (500ml x 12 Bottles)
PACKED WITH VITAMINS – Rich in vitamin C, B, folic acid and natural herbal roots and teas to support overall health and energy levels. With Rooibos Tea which is strong in antioxidants that contribute to the protection of cells from oxidative stress.
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LOW IN CALORIES AND SUGAR – Each bottle contains just up to 35 calories, and is low in sugar but packed with fruity fruits, water, and tea
Abdominal Weight – Belly Fat: Top Tips to a Healthier You!
Why Abdominal Weight Matters Abdominal weight or also known as belly fat, beer belly, jelly belly and more… isn’t just about appearance; it poses a serious health risk and is linked to diabetes, heart disease, and more. Understanding the health implications is crucial. As we observe Men’s Health Month, addressing this issue is essential. In this blog I will provide you with expert advice on reducing abdominal weight and enhancing overall well-being. Measurements: As a man, you have a HIGHER risk of health problems if your waist size is more than 94cm (37 inches) (for Asian men, it’s lower: 90cm/36 inches) EVEN HIGHER risk if your waist size is more than 102cm (40 inches) Note that this is not the same as your trouser size. If your belly is hanging over the top, a 36-inch waist might disguise a real measurement of 40+. How To Measure your Waist Find a tape measure and measure your waist. Measure around your middle at a point mid-way between the bottom of your ribs and the top of your hips (usually, this is the level of the belly button) and breathe out naturally (no holding it in!!) Healthy Diet Choices “Say no to processed foods and sugary beverages that add unnecessary calories and unhealthy fats” Easier said than done I KNOW, it can be really frustrating when people just chuck this sentence at you!!! I see so many men in my clinic who report they cannot change their diet for various reasons. 2 common ones that I hear include: they really dislike the taste of healthy foods they have tried repeatedly but it causes them upset tummies, wind, bloating, diarrhoea so can’t continue. Thankfully this does not have to be a permanent problem- actually both of the above have easy fixes when you know how. 121 Dietitian are experts that address issues like these to ensure you can eat healthy foods and not trigger any gastrointestinal symptoms. Portion Control “Mindful eating and balanced portion sizes prevent overeating.” Again a sentence we hear time and time again. Really how do you get to feel this balance and what the hell is mindful eating???? At 121 Dietitian you will learn to enjoy tasty foods that nourish your body and brain, these foods will also assist the gut and allow you to stablise blood sugar levels. These changes will feed your gut bacteria and you will be amazed at the way you will natural begin to feel full and content and relax with the correct amount of foods your body needs. Regular Exercise “Aerobic exercises like walking and strength training boosts metabolism. Aim for 150 minutes of moderate-intensity exercises weekly.” Not easy to face if you are unfit, out of breath, have poor sleep, aches and pains – it seems an impossible task so it’s easy to put it off till tomorrow. NOOO! Take it in really easy chunks and you will surprise yourself …. Getting out for a 10 – 15 minute walk in the morning is a great boost for weight loss and mood before work. Once this has been established then try a walk for 10 minutes after your evening meal. These 2 actions alone are manageable to begin and will make a superb addition to your goals. Quality Sleep Lack of sleep disrupts appetite-regulating hormones, leading to weight gain. At 121 Dietitian you will understand why 7-9 hours of quality sleep is crucial for a healthier you. Snooze foods will be included in your personal dietary programme so you will wake refreshed and ready for the day! 121 Dietitian’s 4 Key Tips to Abdominal Weight Loss There’s no magic solution for abdominal weight loss. Dedication, consistency, and a holistic lifestyle approach are key. Understand that change takes time and setting achievable goals are essential. Learn to celebrate small victories on the journey to a healthier you. Fad diets and extreme exercise regimens promise rapid results, but they often harm your health. Understand why sustainable changes are key for long-term success. Focus on other positive changes in your life. Celebrate increased energy levels, improved mood, and better overall health. FAQs Abdominal Weight and Health FAQs: Abdominal Weight and Health Q1: Are there specific exercises that target belly fat? A1: While spot reduction is a myth, a combination of cardio and strength training helps reduce overall body fat, including the abdomen. Q2: Can supplements aid in abdominal weight loss? A2: Some supplements may support weight loss, but they aren’t substitutes for a healthy diet and exercise. Consult a healthcare professional before taking any supplements. Q3: How long does it take to see noticeable changes in abdominal weight? A3: Individual results vary, but with consistent efforts, visible changes can occur within a few weeks to a few months. Q4: Is it possible to lose abdominal weight without exercise? A4: Exercise enhances weight loss and overall health. While diet alone can help shed pounds, combining it with physical activity yields better results. Q5: Can stress alone cause abdominal weight gain? A5: Chronic stress can lead to weight gain, especially around the abdomen, due to hormonal imbalances. Managing stress through relaxation techniques is crucial for overall well-being. Conclusion In conclusion, abdominal weight is a serious health concern, but it’s manageable with the right approach. By adopting a balanced diet, controlling portions, staying active, managing stress, getting quality sleep, and embracing a holistic perspective, you can achieve a healthier weight and reduce the risk of associated health conditions. 121 dietitians are the experts here to help you or your favourite man! Don’t let another November pass. Get in touch today to get that wonderful journey to health started.
Halloween Healthy Treats: A Ghoulish Feast
Halloween Healthy Treats….Boo! Halloween is just around the corner, and it’s time to spookify your snacks without scaring away your health-conscious habits. As a dedicated dietitian and the founder of 121 Dietitian, I’m here to share some devilishly delightful and nutritious Halloween treats that will have both kids and adults howling for more. Reduce reaching for those toxic sugary sweets and hello to a spooktacular array of wholesome and delicious goodies that are easy to prepare and frightfully fun to eat. Let’s dive into the cauldron of creativity and cook up a Halloween feast that will leave your taste buds spellbound! 1. Bobbing for Apples: A Classic Halloween Tradition with a Healthy Twist A great favourite with us kids of the 70’s! Bobbing for apples. This is a timeless Halloween game that can be turned into a healthy treat. Instead of sugary treats, my mum would fill a tub with water and add fresh, crisp apples. I did the same for my kids and no doubt they will hopefully continue the tradition! Apples are packed with fibre and essential vitamins, making them perfect for a Halloween healthy game. Encourage the kids to enjoy the natural sweetness of the apples while having a ghostly good time bobbing for these fruity delights. 2. Celery Ants on a Log: A Creepy-Crawly Snack to Delight Your Guests Create a spooky sensation with celery ants on a log. Slice celery sticks into manageable pieces and fill the groove with either cream cheese, natural peanut butter or almond butter. Top it off with raisins, resembling ants crawling on a log. Celery provides a satisfying crunch, while nut butter adds healthy fats and protein, making this snack both eerie and nutritious. 3. Haunted Veggie Platter: A Garden of Goodness for halloween healthy treats Transform ordinary veggies into a haunted veggie platter. Use cookie cutters to create ghost and bat shapes from slices of cucumber, bell peppers, and carrots. Arrange them alongside cherry tomato eyeballs and dip them in hummus or Greek yogurt-based dip (easy to whizz up yourself in one of my favourite kitchen gadgets – Magimix 5200XL). Not only is this platter visually captivating, but it also offers a variety of vitamins and minerals. 4. Fruit Kebabs: A Colourful and Wholesome Delight Thread chunks of vibrant fruits such as strawberries, kiwis, and oranges onto skewers to create vibrant fruit kebabs. For an extra special touch, use a small cookie cutter to shape melon pieces into stars or moons. These kebabs are not only visually appealing but also a great source of antioxidants and natural sugars, providing a healthier alternative to sugary sweets. 5. Creepy Crudité Cups: Individual Veggie Delights Serve individual crudité cups filled with an assortment of fresh vegetables like cherry tomatoes, baby carrots, and cucumber slices. Pair them with a tasty yogurt-based dip for a ghoulishly good snack. These portioned treats are perfect for Halloween parties and ensure that everyone gets their share of nutritious nibbles. 6. Hangman Apple for halloweeen healthy treats Need to burn up any more kcals??? If so then this one is a real work out for the family! Apples being the season fruit is the fruit most commonly used but you could do this with carrots, tomatoes or even bananas! Get your choosen victim (fruit or veg!) and tie it up, hang from a pin or nail from the middle of a door way. Only using your “fangs” to take turns in making that fatal bite! The first person to take a bite wins! 7. Don’t forget the proteins! Ok Ok I’ll stop now!!! Conclusion This Halloween, why not celebrate the spooky season with creativity and a dash of nutritional goodness. By incorporating these healthy and fun treats into your festivities, you can enjoy the holiday without compromising your health goals. Remember, it’s not about avoiding treats altogether but choosing smarter options that are both delightful and nutritious. Have a fang-tastic Halloween filled with wholesome treats, laughter, and memorable moments. Happy haunting and healthy eating! If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
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