Our quick and tasty tips:
- For a twist on champ, try stirring cooked shredded cabbage into creamy mash with some finely sliced spring onions, then dot with butter.
Our quick and tasty tip
- Try tossing hot cooked buttered sprouts with some finely chopped rosemary, crispy pancetta and crumbled chestnuts. Season well with pepper.
Tips to help you save money at the grocery store while eating healthy.
Being prepared before heading to the store is the best way to make sure you stick to your grocery shopping budget. But there are also some strategies to keep in mind and ingredients to keep an eye out for at the store. Here are some of our favorite ways to save while shopping.
1. Skip The Prepackaged Salad Mix
Sure, bagged salad mixes are convenient. And anything that makes it easier to eat your veggies is a good thing. But they’re also expensive and can quickly go from perky to wilted to downright slimy. So try buying heads of lettuce (which often last longer in your crisper) and make your own mixes. Try mixing up romaine, radicchio, red leaf and/or escarole.
2. Grow Your Own
Another option for salad greens is to grow your own—they don’t take up much space and they grow quickly. For about the cost of a bag of salad greens ($3) you can buy a packet of seeds for mixed salad greens. The packets have 500 seeds and will plant a 30-foot long row of greens. (We’re not sure exactly how many salads that translates into, but it’s safe to say you’ll be swimming in salads for weeks.)
3. Buy Spices From The Bulk Bins
Spices are one of the keys to keeping food both healthy and delicious, because when you use bold flavors you don’t need as much fat. Look for a store that carries spices in bulk—the price per ounce is often less expensive. Plus you can buy a smaller amount, which helps you save in two ways: The up-front price is less. But perhaps more important, spices have a shelf life. After a year or two in your cupboard they just don’t have as much flavor. So when you buy smaller amounts, you’re less likely to have old spices sitting around that are ready for the trash can—a serious waste of money.
Start slowly with a short stride and gradually up your pace and stride length during the first five minutes. If you suffer from stiff joints then do some leg lifts before you start – just lift your knee to hip height 10-15 times on each leg.
Simply slow down for the last five minutes of your walk And really, how hard is that?
Stay hydrated! If it’s a long walk , include a sports drink to replace electrolytes lost through sweat.
While your muscles are still warm, stretch out your calf and thigh muscles, and if you’ve been carrying a pack, stretch your back, too.
Freaked out by talk that ice baths boost recovery? Luckily, a warm bath is the best remedy after a walk. It boosts circulation which helps remove waste products from your muscles. So sink into those bubbles and relax. Save the ice for localised injuries – slap an icepack on the injured area to reduce swelling and boost healing.
There’s a 60-minute window after your walk when your muscles are screaming for refuelling. But resist those chips and opt for quick release carbohydrates and a bit of protein. A glucose drink and a sandwich are perfect.60 90 minutes later have a balanced meal of slow release carbohydrate, protein and fat – brown rice or pasta with oily fish is good.
Great for reducing muscle soreness and tension, but it should be done by a qualified professional to avoid injury.
Instead of lying flat groaning about your sore legs, go walking. Yes really. Otherwise known as active recovery, it frees up your muscles – so warm up, stroll for 30 minutes, and then stretch.
THE PERFECT RECOVERY
Stretch all major muscle groups immediately after your walk.
Have a drink/snack containing glucose and protein.
Sixty minutes later have a balanced meal.
Sixty minutes later have a warm bath.