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Mum shares how she feeds her family for less than £20 a week – on really healthy meals

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One mother who lost a staggering 11 stones shared how she fed her family with really healthy meals for less than 20 pounds a week.

Working on a tight budget, Steph O’Shea is expanding her meals by purchasing discounted items that are nearing their expiration date. Then she washes fruit, blanched vegetables and portioned meat and bread so that she can freeze what she doesn’t use, so that absolutely nothing is wasted.

The busy mother of two also eats smaller amounts of meat, which can be expensive, and fills her family’s meals with very nutritious, cheap foods like lentils, beans, and rice to keep them filling and palatable.

Read more – How Steph O’Shea Lost Her Weight By Helping Feed Others

As a result, Steph has gone from weighing 21 pounds and having difficulty walking and playing with her kids to a slim 9st 10 pounds. She is energized now, making and delivering groceries to those in need, and running cooking schools to help others collect tips.

“It’s all about buying the best deals and eating seasonal produce,” said Steph, 29, from Burntwood, who shared her weight loss journey on her Facebook page, Steph’s Weighty Wobbles

“Since my meals are mostly discounted, it’s hard to put a standard cost on them, but they’re all created within my £ 20 weekly budget to support a family of four.

“For the best value for money, I tend to either cook packs of meat in batches or split them into portions to freeze, or take them a little further by adding lentils, beans or vegetables and then the rest either for lunch the next day or for tea. “

Steph O'Shea when she weighed 22 pounds and Steph today at 9:10 am

Steph O’Shea when she weighed around 22 pounds, and now at 9st 10

“So if I cooked ground beef and said I was singing a yuk today, I would hold back some seasoned ground beef wraps tomorrow and then use the rest of the salad to make a salad so it doesn’t go to waste,” said Steph, Shenae’s mother, nine, and Leelay, five.

“If I wanted to make soup as a main meal, I would make egg muffins with it and make them stronger again with lentils, beans or rice and season them a little or seasoning to deviate from a typical soup. “

Steph is a community supporter for Burntwood Be a Friend, a charity created by the Covid pandemic, where she has cooked and delivered more than 1,000 meals for people affected by the pandemic.

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She says small changes can make a big difference in weight loss.

“Sweet potato with corn and grated cheese with less fat is also a firm favorite for tea because it’s easy, quick, and cheap,” she explained.

“Not only that, unlike a normal white potato, no butter is required to give it a creamy taste.

“It’s about making small changes that really make the difference to your waistline – subtle but effective over the long term.”

Steph O'Shea shares how she feeds her family for less than £ 20 a week

Steph O’Shea’s vegetable chilli

After losing so much weight through healthy eating and exercise, a lot of people would think Steph doesn’t allow desserts, but it doesn’t at all.

“Life without goodies is unrealistic,” she said. “Too much restriction usually leads to failure and begins an unhealthy cycle of binge eating, which then turns back into restriction to compensate for the binge eating. Again this cycle just goes on and you get nowhere.

“Give yourself something tasty like chocolate or ice cream. Cut off your meat and use only a small amount of oil for cooking so that you can let in some fat from the treats. “

Hear OneFitMama founder Sophia Cooper talk about her health and fitness journey on the Brummie Mummies podcast on Apple Podcasts and Spotify

Steph’s top tips

  • Plan your meals with a balanced diet – fruits, vegetables, dairy products, fiber, proteins, carbohydrates, and fats
  • Make friends with the slow cooker
  • Don’t let a busy schedule be an excuse
  • Take things out of the freezer to thaw them for the next day’s meals
  • If you’re out and about, make yourself a take away lunch so you don’t have to buy snacks or ready-made meals that are not only expensive but also full of fat and preservatives
  • For sandwiches, use lower-fat spreads and only use them on one side, exchange them for thinner slices, opt for whole grain or cored versions. Eat half a sandwich and fill yourself up with other things
  • Divide bread into portions and freeze
  • Consider swapping bread for rice cake and topping them with sandwich fillings
  • Get protein from meat, beans, lentils, yogurts
  • Cut fat from the meat and if you add oil to the cooking make sure it is very little
  • Treat yourself to something, a life without goodies is unrealistic

Steph’s food suggestions

All meal suggestions are based on a family of four, unless otherwise stated.

  • Garlic and ginger flavored beef with lentils, kale and rice 75p
  • Skinny meatballs and spaghetti with asparagus, spinach and corn 60p
  • Turkey Pan – Leftovers from another meal cost 50p total
  • Seasoned ground beef in a wrap with vegetable noodles 75p (leftovers from another meal plus two wraps for lunch the next day)
  • Sweet Chili Cheese Tomato Turkey with Baked Sweet Potato Wedges and Salad 80p
  • Turkey nonya with coconut rice £ 2 (with a turkey steak left over for a salad for lunch the next day)
  • Vegetable stir-fry with curry noodles and bean sprouts 65p
  • Veggie Chilli & Rice £ 1.20 (I made 12 servings and frozen some then left half a butternut squash to fill with tea for another day)
  • Minted lamb koftas on flatbread with mint yogurt and salad £ 1.20 (salad left for next day lunch)
  • Tomato-Chorizo-Spiced Noodles with Stick and Carrots 83p (plus two servings for lunch the next day)
  • Vegetable Soup & Eggy Muffins 95p (I made 8 servings and frozen half of them)
  • Spicy chickpea and potato cakes with fruity coleslaw £ 1.45 (had leftover potatoes, cabbage, carrots, and plain yogurt for other meals)
  • Marinated Turkey 80p (I frozen half the meat for another meal and only used two spoons of marinade and yogurt so I had some yogurt left over for breakfast the next day)

Do you have an inspiring story like Steph’s to tell? We’d love to hear from you. Contact us through our Brummie Mummies Facebook page or email zoe.chamberlain@reachplc.com

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Healthy Eating

Weekly Spotlight: Thanksgiving Leftover Inspiration!

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‘Tis the season for Thanksgiving leftovers! While Thanksgiving might be a little smaller this year, you might still come home with leftovers or even extra food to enjoy during the week. Leftovers are a great vessel for creating new, exciting meals; You can add them to a taco or even make a pizza! If you want to know what you can do with your leftovers, you’ve come to the right place. There’s so much about leftovers and how to use them on our website. Check out these links for meal preparation ideas, creative reuse inspiration, and tips!

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy! And don’t forget to check out our weekly meal plan archive for all of your weekly meal plans!

Generally:

Vegan Thanksgiving leftover tacos with cranberry salsa

Source: Thanksgiving Leftovers Tacos with Cranberry Salsa

These general leftovers focus solely on using your specific Thanksgiving recipes to make another dish! For example, you can take all of your Thanksgiving leftovers and put them in a taco and have it for lunch or dinner! You can also put together a sandwich with everyone and use leftover Namita Tiwari rice bread as bread. You can even use leftover potatoes and spice up this Holiday Poutine Fries from Alexandra and Eian. There are so many different ways to enjoy your leftovers!

Potatoes:

Vegan baked potato balls

Source: Baked Potato Balls

The best way to reuse potatoes is to add them to another one of your favorite dishes! You can even get creative with them; You can use them on Shepherd’s Pie or even make these Nichole Harju Baked Potato Balls!

Fried vegetables:

Vegan pizza with green bean casserole

Source: Green Bean Casserole Pizza

Fried vegetables may seem boring, but you can turn them into a whole new dish! Try them out in this Rainbow Roasted Vegetable Hummus by Adam Merrin and Ryan Alvarez, or even create a green bean casserole pizza!

Lenses:

Vegan lentil pot with cookies

Source: Lentil Pot Cake with Biscuits

Lentils are a great holdover because they are so versatile. You can use them to make meatballs, or you can even add leftover lentils to rice and that’s your meal! You can use them in Sloppy Joes too; Don’t be afraid to get creative with your creations!

Learn How To Make Plant-Based Meals At Home!

Simple churros

It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and more! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you interested in eating more plant-based foods, we highly recommend downloading the Food Monster App – With over 15,000 delicious recipes, it is the largest plant-based recipe source to reduce your ecological footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to One Green Planet newsletter! Finally, public funding gives us a greater chance to continue providing you with quality content. Please note support us through donations!

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Healthy Eating

The Flexitarian Diet — What You Can Eat and How to Prep

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Over the past twenty years we’ve seen dozens of diets and eating styles – from Keto to Atkins to Paleo to raw food – all of which promise life-changing weight loss results and often require rigorous dietary changes. For many of us, this type of food absolutism doesn’t really work in the real world we live, cook, and eat in. We often forget that healthy eating is actually happening on a spectrum, and there is a moderate option that is hidden in sight: the flexitarian diet.

Flexibility is probably not the first word you think of when it comes to meal plans, and that could be why only 5% of adults in the US “identify” as vegetarian. Unlike other diets, flexitarianism is more of a healthy diet than a strict set of rules (yes, that means you can still eat Sunday bacon!). There is only one principle: eat mainly plants. Are you still curious? Here’s everything you need to know about flexitarian diet and how to get the ball rolling.

What is the flexitarian diet?

The term “flexitarians” combines the words “flexible” and “vegetarian” for a plant-based diet that leaves room for meaty enjoyment. “Think of it as a ‘vegetarian’ way of eating,” says Dawn Jackson Blatner, RDN and author of The Flexitarian Diet. All food groups are included in the diet, but there is less emphasis on animal protein and more on vegetable protein.

As a nutritionist, LuAnn Scarton, RDN, has seen patients struggle with disrupted eating habits due to the strict nutritional rules established by diets. That is one of the reasons why flexitarianism fascinates them: “It is an attractive option for people to reduce meat consumption without completely eliminating the nutritional benefits of meat.” While flexitarianism is very flexible indeed, Scarton points out suggest that if your motivation is disrupted, there is still a risk of developing eating disorders.

Why eat less meat?

Can’t let go of ribeye steak? Do you love your grandma’s bone brisket? That’s perfectly fine. Meat provides many of the nutrients our bodies need to survive, including iodine, zinc, vitamins, and essential fatty acids. Sounds good, doesn’t it, so why change course? Americans have the greatest appetites for meat in the world, and it comes as no surprise that many of us ingest much more than the recommended amount of food, according to the USDA.

Given global obesity rates and the associated health risks, plant-based meals offer you a healthier percentage of unprocessed or minimally processed foods. Research shows that plant-based diets are extremely good for you, but you don’t have to cut out meat altogether to reap the health benefits. It can also be cheaper and more environmentally friendly, ”says Blatner. Eating plants primarily is about improving your overall health, rather than changing a number on a scale.

What are the health and environmental benefits?

Since its inception in the mid-2000s, flexitarianism has grown in popularity with environmentalists, cooks, and nutritionists alike. Flexitarian diets tend to contain more fiber, vitamins, minerals, and beneficial phytochemicals than other diet styles, says Blatner. The long-term health benefits are also very similar to vegetarianism, including:

  • Weight loss
  • Increased longevity
  • Reduced risk of heart disease, high blood pressure, high cholesterol, cancer and diabetes

    The inconvenient truth, however, is that our food choices have moral implications beyond the dining table. Here’s an exercise for your imagination: it’s dinner time and you work late. Why not serve some quick hamburgers? If you take in a pound of ground beef, you can make about four burgers. However, if you look behind the curtain, it took 1,800 gallons of water to produce that single pound.

    Meat and dairy products are responsible for 14.5% of global greenhouse gas emissions. If everyone in the United States reduced their beef, pork, and poultry consumption by 25% and replaced vegetable protein, we would save nearly 82 million tons of greenhouse gas emissions. A plant-based diet offers the opportunity to enjoy meat as a snack and to mitigate the effects of climate change.

    To start a flexitarian diet:

    Preparing vegetarian meals doesn’t have to be intimidating – it’s just about getting a bit organized beforehand, says Tracy Pollan, author of Mostly Plants: 101 Delicious Flexitarian Recipes.

    Your two most important tips to get you started: “Read the recipe completely and prepare as much as you can before you start cooking. That will make all the difference. ”On Sunday you can chop your vegetables or mix your spices so that everything is ready to go during the week. “If you are really pressed for time and can afford it, there is nothing wrong with buying pre-cut vegetables in the supermarket.”

    With no strict rules or restrictions, flexitarianism is one of the easiest eating plans! When you’re ready to curb your appetite and start eating less meat, here are four simple steps from Blatner:

    1. Choose a level

    Blatner created flexitarian “planes” to guide people towards the actual meatless meal goals per week:

    Beginner: 6-8 meatless meals / 21 total meals per week (~ 26 ounces of meat / week) Progressive: 9-14 meatless meals / 21 total meals per week (~ 18 ounces of meat / week)
    expert: 15+ meatless meals / 21 total meals per week (~ 9 ounces of meat / week)
    * Meat = animal proteins such as chicken, turkey, beef and pork. Fish is not included in the “meat” category and can be consumed on “meatless” days.

    2. Re-portion your plate

    On days when you eat meat, reduce your meat servings while you pump up the products. “Aim to have 25% of your plate of meat / poultry / fish, 25% whole grains (like brown rice or whole wheat pasta), and 50% vegetables,” says Blatner.

    Eat more:

    • Vegetable proteins: black beans, pinto beans, chickpeas, white beans, lentils
    • Whole grains & potatoes like quinoa, brown rice, oats, white & sweet potatoes
    • vegetables
    • fruit
    • Dairy and / or vegetable alternatives
    • Eggs
    • Healthy fats like olive oil, avocados, fish

      Eat less:

      • Chicken, turkey, red meat, pork
      • Refined grains like white pasta, white bread, white rice
      • Animal fats such as butter
      • Over-processed foods (this includes the packaged plant-based meat substitutes)

        3. Update your recipe repertoire

        Try a new vegetarian recipe every week. Ask friends about their favorites, or browse vegetarian magazines and cookbooks like Mostly Plants for one that catches your eye. After a year you’ve tried dozens of new recipes and some are sure to become part of your regular rotation!

        4. Reinvent old favorites

        Take your current favorite recipes and swap the meat for other protein sources. For every 1 ounce of meat, use 1/4 cup of beans instead.

        Need help brainstorming about other meat substitutes? Blatner and Pollan have you covered. “If I’m looking for a“ meatier ”consistency, chickpeas, roasted quinoa, lentils, legumes, and tempeh will do,” says Pollan.

        Blatner’s replacement:
        Chicken Breast – Tofu Chop
        Hamburger – bean burger
        Lunch Meat Sandwich – Chickpea Salad Sandwich
        Meat sauce on noodles – Tempeh “meat” sauce on noodles
        Chicken Pan – Edamame Pan
        Steak Burrito – Burrito with black beans
        Turkey Chilli – 3 Bean Chilli
        Ground beef tacos – lentil tacos


        Micaela Bahn is a freelance editorial assistant and recently graduated from Carleton College with a degree in English literature.

        This content is created and maintained by a third party provider and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at piano.io

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Healthy Eating

The Best Foods To Reduce Visceral Fat After 50, Say Dietitians — Eat This Not That

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While your goal may be to shed the extra pounds that stand between you and your comfortably fitting jeans when you start a new diet, it is the body fat that you don’t see that could endanger your health. Experts say that visceral fat – fat that develops well below the surface of the skin – is far more dangerous to your health.

“Visceral fat is a health hazard for several reasons,” says Trista Best, MPH, RD, LD, from Balance One Supplements. “First, it is worn on the front of the body, where it puts significant strain on the heart and other vital organs. This puts you at risk of heart disease and stroke, as well as other chronic diseases that form around organs and tissues, making it difficult to lose and also increasing the risk of chronic disease Illnesses increased. “

The best evidence that visceral fat can often go undetected, which leads people with a healthy BMI to a false sense of security about their health when their well-being may actually be at risk. So how do you lose pounds that you can’t even see? Read on to find out which foods are recommended by registered nutritionists to help you lose dangerous visceral fat after 50.

Shutterstock

Are you looking for a great way to reduce your visceral fat mass while adding rich flavor to your favorite dishes? Consider adding some cumin to your recipes.

“Consistent, long-term use of cumin can help reduce fat deposits throughout the body by regulating insulin because when cells take in too much glucose, the body converts it to fat. Adequate insulin can mitigate this occurrence, ”says Best.

TIED TOGETHER: According to science, the best food for reducing visceral fat

green banana flour on wooden boardShutterstock / SewCream

If you’re looking for a great way to reduce your visceral fat while enjoying your favorite foods, try adding green banana flour to your recipes instead of white flour.

“Green banana flour is one of the richest sources in the world of intestinal-healthy prebiotic-resistant starch, a special nutrient that has been shown to help make your cells more responsive to insulin and ultimately help prevent fat storage around your waist,” explains Kara Landau, RD, Founder at Uplift Food. “Green banana flour can be added to a nutritious smoothie, oatmeal bowl, or even mixed into your coffee!”

TIED TOGETHER: Sign up for our newsletter to get the latest healthy eating tips in your inbox!

Lupini beans in brown or maroon bowlShutterstock / Nito

Whether you add them to a salad or add them to soup for some protein, lupini beans are an easy and delicious way to reduce dangerous visceral fat in your body.

“Lupini beans are low in net carbohydrates, high in prebiotic fiber, and high-protein legumes that don’t raise blood sugar levels, which in turn help reduce fat storage and prevent weight gain around the waist,” says Landau, who notes, that lupini beans can also be ground into a protein- and fiber-rich flour.

sauerkrautShutterstock

Whether you’re enjoying sauerkraut as a side dish or topping your rice with kimchi, fermented foods are a delicious way to reduce your visceral fat mass.

“Some studies have linked an increase in beneficial intestinal bacteria to a decrease in visceral fat mass. Using fermented foods like yogurt, kefir, kimchi, and sauerkraut can have beneficial effects on digestion and a host of other processes that contribute to normal weight and belly fat mass, “explains Isa Kujawski, MPH, DAM, Founder and owner of Mea Nutrition.

Here is the # 1 route to visceral fat loss, experts say

salmonShutterstock

Adding omega-3 rich fish to your diet can not only benefit your heart health – it could help you lose that dangerous visceral fat, too.

“Oily fish like salmon and sardines are high in vitamin D and omega-3,” says Kujawski. “Low levels of both were associated with higher visceral fat.”

KaleShutterstock

Spinach and kale are great for adding fiber and essential nutrients to your diet and helping you break down the visceral fat that you may have been carrying.

“Dark leafy vegetables such as kale, spinach and kale are good sources of calcium, a mineral that has been shown to downregulate fat storage hormones and is associated with reduced visceral obesity in overweight and obese people,” explains Kujawski.

For even more fat-blasting tips, read these next:

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