Simple, filling, fuss-free.

Serves 2

1 x tin of mackerel in olive oil

4 slices on sourdough bread, toasted

2 vine tomatoes

sea salt

The post Lunch inspiration: Mackerel on Sourdough appeared first on The Grey Area.

Do an itinerary of what’s already in your cupboard

To keep costs down, take a good look at what’s already in your cupboard. Whenever I do this I’m really surprised about how many meals I can create from what I already have: a tin of beans, some chopped tomatoes and pasta can magically become a comforting pasta bake and some rice, a tin of tuna and some frozen veg can make a filling meal for the whole family

Create a flexible meal plan

Make a list of all your meals for the week. Breakfast, lunch, dinner and snacks. It’s good to keep your plan flexible in case your plans unexpectedly change during the week or you don’t fancy eating what you’d planned on a particular night.

Consider online shopping

Although you have to pay a delivery fee with online shopping it can actually make it much easier to stick to a shopping budget as you can keep an eye on your shopping total as you go. While it’s good to shop locally to support small businesses, you’ll usually find that shopping in ‘Express’ or Local’ versions of big stores costs more and they don’t stock as many cheaper own branded products.

Having access to the larger supermarket  means you’ll be able to make use of any deals or buy products in bulk which can cut down costs. If you’re keen to keep costs down further you could consider only having a shopping delivery every other week so that you can stock up on bulky items and do a smaller top up shop for basics the rest of the month.

Cook in bulk

If you are cooking a meal and consider increasing the quantity and freezing some for another day. Batch cooking is a quick and easy way to keep costs down and on busy days it can be so helpful to know you’ve got some meals in the freezer to defrost when you need them.

Invest in a slow cooker

Slow cookers are a lot more economical to run than ovens. Aside from that they are really handy too, as you can cook stews and one pot meals to give to the kids when they get home from school and then feed yourself later on in the evening. In winter I use mine 2 or 3 times a week to cook up soups, stews, curries and Bolognese. The great thing about slow cooker is that you can batch cook larger amounts of food to pop in the freezer for another day.

Stick to the basics

Base your meals around the basics: fruit, vegetables, lean proteins and carbohydrates. Once you start adding in pre-prepared sauces, ready-made products, breakfast cereals, fizzy drinks etc you’ll probably find your shopping bill increases dramatically.

Cut back on meat

Using meat in your meals can work out quite expensive. Substituting meat for other sources of protein can work out cheaper but if you really can’t face missing out on meat then can you consider cutting it back to use a few days a week instead?  

You could try using black beans in your fajitas instead of chicken or beef. Chickpeas make a great protein addition to curries instead of meat and lentils make a delicious alternative to mince in spaghetti Bolognese.

Make the freezer your friend

Many food items are a lot cheaper, and still just as good for you, if you buy them frozen such as: fruit and vegetables, fish and meat. Buy bags of mixed berries to use in crumbles and to top porridge and buy bags of frozen fish pieces or even fish pie mix to use when you need them,

Make better use of your oven 

If I’m using the oven to cook a meal I try to make sure I’m making the most of it by putting in extra food for lunch the next day, a cake or a batch of oat bars for after school snacks for the kids. It does take a bit more planning and prep but when it costs so much to heat up your oven at the moment it really is worth it

Is it cheaper to make your own or buy?

I love cooking and baking but with the current energy costs I’m sad to report that it does often work out cheaper to buy occasional treat items like cakes and biscuits rather than buying all the ingredients and making my own at home. 

The post Feeding your family on a budget appeared first on The Grey Area.

Most of us would love to have more energy and there are so many products on the market that offer quick fixes, but often a few lifestyle changes can actually make a big difference – and they don’t have to cost the earth either!

Move more

Often, when you are feeling low on energy the last thing you want to do is exercise, but although it might seem counterintuitive, trying to incorporate some movement into your day can actually boost your energy and make you feel more alert. Can you find time during your day for a brief walk on the way to work or at lunch time. Perhaps you could wake up 10 minutes earlier in the morning to do some some gentle yoga, or maybe some stretching at your office desk or even at home while you are making dinner? If you are struggling to find motivation, some people find it helpful to change into activewear as soon as you get home from work and aim to do 10 minutes of light exercise – you might find that once you get started you can manage longer than 10 minutes.

Choose Healthy snacks

When we are tired it’s very easy to reach for high energy foods, such as cakes, cereal bars, chocolate, pastries and sweets, to give us a boost, but you’ll probably find that it will give you an initial boost and then an energy crash afterwards. 

Instead of sugary snacks, why not try a few of these healthier snack alternatives:

• A small handful of nuts
• A few cubes of cheese and some sliced apple
• A small pot of plain natural yogurt & berries
• A piece of whole fruit like an apple or pear
• Some chopped vegetable and a tablespoon of hummus
• A slice of wholegrain toast with almond butter

And if you really, really need a sugar fix then you might find a piece of good quality dark chocolate satisfies your sugar cravings – remember not to have too much as chocolate also contains caffeine!

Tighten up your diet

Experiment with foods

There are so many magazine articles and influencers recommending we eat this or that for optimum health. However, a lot of what we eat actually comes down to our individual dietary and energy requirements, which will vary with age and activity levels. 

Rather than following a diet plan. experiment with how different foods impact your own energy levels. Do bread, pasta and rice-based lunches leave you feeling sluggish in the afternoon? Perhaps you might find a large salad with some lean protein might satisfy you more without the energy slumps. Or perhaps you need a carb-heavy lunch to fuel your active job or lifestyle. Take control into your own hands and experiment with how different foods make you feel.

Reduce Caffeine & Alcohol

I think most of us are guilty of reaching for the caffeine when we are low on energy, but too much caffeine can actually negatively impact your energy levels. Caffiene can be found in the following foods and drinks:

• Caffeine 
• Tea (including green tea)
• Coffee
• Soft drinks
• Chocolate
• Energy drinks & bars
• Supplements
• Medication

Try to reduce the amount you drink and look for caffeine-free alternatives instead such as water and fruit/herbal teas.

Get a good sleep routine

The quality of your sleep can have a dramatic effect on your energy and mood and it’s well worth looking at your current routine to see if you can make any changes. We’ve put together a feature on improving your sleep during menopause but the sleep hygiene recommendations are the same whether you are going through menopause or not.

Drink more water

Most of us aren’t drinking enough water, and increasing your intake can have a positive impact on your energy levels.

Simple ways to increase your water intake:

• Keep a large glass next to your bed to drink as soon as you wake up in the morning.
• Make a habit of drinking a glass of water each time you are in the kitchen preparing food
• Have a large glass of water as soon as you get back home from work.
• If you are out for a meal, always request water, especially if you are drinking alcohol.
• Carry a reusable bottle with you

Get more light during the day

Whether you work from home or commute for work, it’s important to get enough natural light during day if you want improved energy levels. Experts recommend that you expose yourself to natural daylight for at least 30 minutes a day, particularly in the early part of the day. So try to make time to get outside, particularly if you find yourself based at home for much of the day.

Final Thoughts

While lifestyle changes can make a difference to your energy levels, if you are really struggling it’s best to talk to your healthcare professional so they can rule out any medical issues that might be impacting your day-to-day well-being.

For further information on eating for energy, see this helpful guide on the NHS website.

The post How to boost your energy appeared first on The Grey Area.