Eating healthy on the cheap

I was going through some of the awesome lesson content in the Precision Nutrition Curriculum last week, and a quote stood out:

"There's no such thing as cheap food"

Now, I am a super bargain hunter and thrift fiend and while I agree with the sentiment, I also know how to feed a family of 4, well, on a limited budget.

There's a lot of tricks to it, but one of my favourites is knowing how to work with my local stores and their clearance shelves.

Almost every store marks down their produce as it approaches its sell-by date. You can grab some amazing bargains if you know when, where and what to shop for. It's brilliant if...

You are going to eat the food today
You can freeze the food
You choose the sorts of food that actually stays good after the use-by date.

It's common where I am for stores to use a yellow barcode sticker to denote near-date reductions (though some have red....) so I refer to these foods as yellow sticker of value (that link will take you to my Instagram posts where I demonstrate some examples.)

So here is a quick guide to grabbing food bargains like a boss.

Want to learn more about building your sustainable, healthy lifestyle? Sign up to my FREE 7 day reset here.

Comments

Managing Fibromyalgia flares

I've written before about living with EDS and Fibromyalgia , much of my personal fitness and health practices are geared around managing those conditions and keeping me as well as I can be. When managing a chronic health condition, particularly one that involves fatigue and potential flare ups, pacing, good nutrition, good sleep and generally taking care of yourself is always the first priority. Ideally we want to have as few flares as possible. But sometimes they still happen, and when they do, it's good to have a strategy in place. And I'm going to be talking in fairly general terms, because while EDS and Fibro are my personal experience, there is so little understanding of the mechanisms behind these conditions, that most strategies are going to be applicable to a number of conditions where crashes of exhaustion and pain are a feature. So what is a flare? A flare is a period where someone with chronic illness suffers increased symptoms for a short while. The

Wellbeing is not a competition

I want to have an in depth look at another aspect of the Free Living Fitness manifesto . Wellbeing is not a competition. Sports are competitive by their nature, some fitness activities like body building are also competitive, but taking care of your body should not be, that's between you and your body. Often when I am in the gym, I see people lifting weights with bad form. They lift the weight, then drop it, not completing a full cycle of the rep. Or they lift too fast to properly get the benefit of using the whole muscle. Or they use form that reduces the isolation, for instance using more of their back than necessary in a shoulder exercise. All of these things achieve one "false" result: They allow you to lift a heavier weight. Why lift in a way that reduces the efficacy of the exercise, gets you slower gains and potentially hurts you? Because the number on the weight is bigger, and being able to quote a big number puts you ahead in the gym competitio

Confused about your online fitness options? I'm here to help!

Isolation fitness is the new gym (for now) With Covid-19 measures limiting our movement at access to fitness, the internet has become a chaotic explosion of workout options. All the online retailers are sold out of home fitness equipment (ask me about my quest to find a pair of 20kg olympic plates...) and there is a definite shift in consciousness - I have never seen so many people talking about their exercise - and I surround myself with fitness people! In a way it is heartening to see a universal shift where people are becoming very aware of their health. It's necessary when, in all likelihood, many of us will have to fight a respiratory virus - the healthier you are to start with, the better your chance of a full recovery. Doctors have suggested we should prepare ourselves as we would for surgery. As a fitness professional it is always in my mind that I am "the front line of preventative medicine". Fitness, nutrition , recovery and a balanced mindset make measu

Step away from the scale. Why weigh ins and weight loss don't match.

I have a persistant bugbear when it comes to health coaching, and it's this issue of "weight". People are often talking about "losing weight", the number on the scale becomes a focus. "If only I could just get under 65kg" they say. Or worse I see advertised "buy this supplement and you can lose 20kg in a fortnight". I've found myself frequently sitting with a weight-focussed client and asking "if you were 2 dress sizes smaller, fit and toned, but you weighed the same as you do now, could you be happy with that?" You might be surprised how challenging a question that can be. For many people, particularly those who have struggled with weight loss, that number is the absolute key. They can wake up, feeling energised and full of life, slip into those jeans that used to live hopefully in the bottom of the drawer, check themselves in the mirror and love what they see... then they step on the scales, see the number is half a kilo

My top apps for supporting a healthy lifestyle.

The hardest part of making healthy choices and lifestyle changes is making it a habit. It's easy to make a decision to "eat better", "exercise more" or whatever your current plan is. It's a lot harder to stick to it on the rough days, for long enough that it becomes a habit and part of your life that you can't imagine being without. I love a bit of tech. I am a super geeky science nerd and finding ways to use technology to support my health and fitness makes me very happy. So with this in mind I thought I'd give a quick run down of my favourite smartphone apps for developing and maintaining healthy habits. Habitica I'm starting with this one because it's mad and I love it. Habitica is basically a to-do list app, but it's specially for the gamers among us. If you are familiar with Dungeons and Dragons, and all the games that grew out of that system and fantasy world, you will recognise Habitica. The app allows you to create 3 t

Search This Blog