1. food and drink

6 Saturday, May 2, 2015
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How easy is it
to eat healthily
on a budget?
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T
HE sun is out and
we are all
starting to think
about enjoying
the summer.
With this brings thoughts
of wearing swimwear on the
beach and saving for our
holidays, but how can we eat
healthily and save money at
the same time?
For most of us this is an
equation which just doesn’t
add up. Fresh fruit and
vegetables are expensive and
processed convenience foods
are cheap so how can we
balance these so that we
enjoy our food, save money
and feel fantastic in the
process?
It may surprise you to
know that the
Q
My partner
has been diagnosed with
depression
and has been
off work now for four weeks.
I really want to support her
as best I can but nothing I
suggest or do seems to help.
She never wants to go out,
lacks any interest in me or
the family and flies off the
handle at the slightest thing.
How can I make her happy
again?
I can understand that it
must be a
great strain
for you that
your partner is depressed
and that you feel helpless
and unsure what to do to
improve the situation.
As she is off work, I presume that she has seen her
GP and has most probably
been offered anti-depressants.
These can take up to six
weeks to become effective
and can help lift her mood
and improve her motivation.
The fact that you obviously care so much will
mean a lot to your partner,
though she may not be able
average household throws
away £60 of food every
month, the foods we waste
the most are fresh vegetables
and salad, drink, fresh fruit,
and bakery items such as
bread and cakes.
In Staffordshire 15 per
cent of our rubbish that is
thrown away is food. Even if
we just half what we are
throwing away we are
already saving money so
how can we re-organise our
shopping and eating habits
to stop us throwing our
money away?
A
FIVE TOP TIPS TO
EATING HEALTHILY
FOR LESS
Make time to plan your
meals
It is easy with today’s
hectic lifestyle to grab a bite
to eat on the move or go out
to eat
if
DEAR
Joanne
Counsellors from Relate
answer your relationship
questions
to express this at the
moment. There may be little
that you can really do to,
apart from being there for
her, and listening when she
wants to talk.
Making lots of suggestions
about what you think she
should do won’t really
improve matters.
It may even make her feel
worse, as the fact that she
lacks motivation will mean
that she won’t be feeling like
doing much at the moment
and you could inadvertently
add to her feelings of inadequacy, making her feel
guilty.
Studies have shown that
people in a partnership tend
to experience less depression
and have higher levels of
physical and psychological
wellbeing. Part of this can be
attributed to the support
that a healthy relationship
can provide. Try to understand why she is depressed,
are there any outside pressures that may have contributed?
Also are there any strains
in the relationship? You may
benefit from having counselling together.
There is no doubt that
being the partner of a
depressed person can be a
challenge and it can even
have a knock-on effect,
which can leave them feeling
quite low too. However, you
can’t make your partner better: you can provide the best
support possible and support
them through this challenging time.
Motion is lotion during
National Walking Month
Jo Stimpson
you don’t have what you
need in the fridge. All this
adds extra cost to your
weekly food bill and means
that you are more likely to
choose unhealthy options,
plus the food you bought
from the supermarket goes
out of date and ends up in
the bin.
By spending just half an
hour one night of the week
to plan your meals will
significantly reduce your
shopping bill.
Think about what you are
doing that week, how long
you have to prepare food and
check your cupboards to see
what you can use up from
the week before.
If you make up your
shopping list for your meals
and write a weekly meal
plan for the week you are far
less likely to need to throw
food away.
Get freezer savvy
When you get home with
your shopping put as much
food as you can into the
freezer and portion up meat
and fish, these are expensive
foods to waste.
Bread is another food
which, particularly at this
time of year, will go mouldy
quickly if not stored
correctly.
If you only get through
half a loaf in a few days why
not freeze the other half ?
Buy fruit and vegetables
from the freezer section,
they not only last longer but
their nutritional value is
often better than fresh.
Frozen fruit and
vegetables are frozen only a
short time after harvesting
and therefore they retain
more of the vitamins and
minerals compared to fresh
ones which have travelled a
long way before they get to
you.
Find five recipes you like
which use up the leftovers
in your house
There are lots of recipes
available which include
foods which are about to go
out of date or use up
leftovers from previous
meals. Smoothies are a great
way to use up fruit such as
ripe bananas, strawberries
and pears.
Over ripe bananas also
make a great banana cake.
Bread which is going stale
can be used for breadcrumbs
and leftover potatoes make
great bubble and squeak.
Roast chicken leftovers on a
Sunday has great potential
for use in many recipes such
as coronation chicken,
chicken stir-fry for just in
your sandwich or wrap the
next day so find out what
Recipe of the month: LOW FAT CORONATION CHICKEN (serves 4)
THIS is a quick and easy
recipe for using up roast
chicken leftovers.
Simply mix together the
greek yoghurt, mayonnaise,
mango chutney, curry
powder and lime juice.
Stir in the chicken, raisins
and apricots for a delicious
filling jam packed with
flavour which can be used as
a filling for pitta breads or
wraps, or on a jacket potato
with salad.
YOU WILL NEED:
Leftover chicken, shredded
1 tbsp no fat Greek yoghurt
1 tbsp low fat mayonnaise
Mild curry powder to taste
2 tsp mango chutney
4-5 chopped dried apricots
Handful of raisins
1tsp lime juice
works for you,
experimenting is the fun
part!
Build up your store
cupboard essentials
Often healthy food is
accused of being bland and
uninteresting. Using herbs,
spices, marinades and other
seasonings in your recipes
can really add to the flavour
of your meals and the great
thing is they are often dried
or have a long shelf life so
can be kept for a long time.
Choose a good selection of
common herbs, spices,
pastes and marinades in
your cupboard so you can
always add flavour to your
food. If you like to cook more
exotic foods such as Chinese,
Indian, Mexican or
Moroccan then these will be
particularly useful.
Review your new healthy
habits
There is nothing more
motivating that noticing the
differences that small
changes can have on your
lifestyle. Make a note of how
much you currently spend
on food and if you are trying
to lose weight, make a note
of how much you weigh.
Checking how much you
have saved and how much
weight you have lost on a
weekly basis will make you
feel fantastic and encourage
you to continue with the
great changes you have
made.
Keeping active into older
age is the key to staying fit
LOOKING to try something
different but don't know your
Hatha from your Pilates?
Here, Age UK’s Nat
Barnes leads us through
some of the most popular
exercise classes.
Aerobic and step classes
Aerobics classes, which
are generally a high or lowimpact workout to set music,
allowing you to exercise at
your own level to improve
your cardiovascular fitness
and flexibility.
Step classes burn calories
quickly and help to tone the
lower part of your body as
you go up and down the
step in front of you. Aqua
aerobics is the same as
aerobics, albeit in the
shallow end of the pool. As
your body weight is
supported by the water, the
impact is reduced, so it’s
ideal for those with joint
problems, exercise
newcomers or those who are
overweight.
Pilates
Pilates is a form of
strength and flexibility
training open to anyone, no
matter how fit they are.
Helping to promote physical
and mental well-being it’s
also a huge aid for physical
awareness, improving
posture, circulation and
balance.
By training the core
abdominal and back
muscles, it helps to stabilise
the torso and allows the
entire body to move freely.
Yoga
Most yoga styles are
rooted in Hatha yoga, which
focuses on developing
control through different
poses. Viniyoga (also known
as vinyasa) is probably the
most gentle form of yoga,
focusing on co-ordinating
breathing with movement.
Increasingly used for injury
rehabilitation, it’s an
excellent choice for
beginners.
A similarly gentle choice is
Kundalini yoga.
For those after a more
rigorous workout there’s
always Bikram yoga, in
which the room is heated to
anything between 85°F and
100°F.
Be warned though, it’s
hard work. The same goes
for Ashtanga yoga, which
offers a fast-paced series of
sequential poses. Physically
demanding, it builds
strength, flexibility and
stamina as you move from
one posture to another in a
continual flow.
U
NLESS you’re a
naturally sporty
person it can
seem a bit of a
chore to try to
build exercise into your
weekly routine.
It’s easy to find yourself
‘too busy’ with other day-today things and keeping up
with friends and family.
But if you can build
exercise into your normal
activities it can make a huge
difference to your general
health and wellbeing and
you don’t even have to notice
it.
This month is National
Walking Month with a Walk
to Work Week planned from
May 11-15 and a Walk to
School Week set for May 1822.
Leaving the car at home
and walking is an excellent
way to boost your activity
levels without making big
changes to your plans.
It’s said that ‘motion is
lotion’ and it’s so true.
Movement is good for
keeping your joints
lubricated and supple.
Walking is free and one of
the easiest ways for people of
all ages and fitness levels to
lose weight and become
healthier.
Regular walking has been
shown to reduce the risk of
chronic illnesses, such as
heart disease, type 2
diabetes, asthma, stroke and
some cancers.
We’re lucky to be within
travelling distance of
ASK
the doctor
Dr Buk Dhadda, GP and
member of NHS Southern
Derbyshire Clinical
Commissioning Group
fantastic walking locations
in the Peak District National
Park, Staffordshire
Moorlands and Cannock
Chase, so if you do get a taste
for walking there’s plenty of
beautiful scenery to do it in.
All you need is a comfy
pair of shoes, some water,
sunscreen and a hat (and if
needs be a waterproof coat)!
Start slowly and try to
build up your distances and
gradients over time. Most of
us walk between 3,000 and
4,000 steps a day anyway so
to get the most out of
walking you should be
aiming for 10,000 steps a day.
It should also be at a brisker
pace than a stroll if you want
to get the most out of it for
your health.
If you build up gradually
it’s easier than you might
think, and it can also be
sociable as there are plenty
of rambling groups and
organised walks on offer
across our area.
So best foot forward if you
want to stay fit and well!
SUA-E01-S3 2 May
SUA-E01-S3 2 May
Saturday, May 2, 2015 7
[email protected]
Support your partner in
their challenging time
HEALTH & fitness
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