Summer is very quickly approaching so we’re all trying to achieve that perfect ‘beach bod’ without breaking the bank.

But, fear not…Noba is here to help! Noba has devised a plan for YOU to not only eat healthily in prep for Summer, but also to achieve a heart healthy lifestyle at a cost which everyone can afford.

Most people believe they can’t be as healthy as they want to because they can’t afford organic and ‘special’ ingredients. However, these aren’t always a necessity to a heart healthy lifestyle.

Meal Prep

First of all, the most important thing to do is prep your meals for the week. This means you know what you’re eating, as you cook it all (from fresh); you don’t end up buying lunch at work  and end up spending the same amount you would spend for the week in just one lunch (Trust me, that happens without even realizing it).

More Vegetables and Fruit, Less Meat

OK, so lets get down to the shopping list now. Meat is expensive, fruit and vegetables are not. It’s simple. Of course, we’re not saying to completely banish meat from your diet but rather stock up on the vegetables and fruit and eat a little less meat. Perhaps try making meals with the majority of vegetables and add about a quarter of meat- try more lean meats such as chicken and turkey, as they’re very heart healthy.

Some people are rather skeptical around the subject of frozen vegetables because they believe they do not have the same nutrients as fresh vegetables. However, this is not the case. Frozen vegetables are frozen straight after they have been picked, so their nutrients remain. They’re great for saving money and not going out of date. Plus they’re useful for having in the freezer as a ‘quick meal’.

Avoid the microwave

Always opt for cooking foods instead of microwaving them, no matter how tempting it is. Even the cost of microwaveable meals are high, for the cost of just one, you could feed a full family.

You’ll also feel as though you’ve accomplished something after creating a meal which is delicious, healthy and even cost-efficient!

Stock up on grains, beans and legumes

These are great sources of protein for at least half the price of meat. They’re also full of fibre so once you’re finished your meal you’ll actually feel full and satisfied. If you base your meals around these and add meat on the side then you will really notice a difference in your wallet, without losing the nutrients.

Also try opting for complex carbohydrates, such as wholemeal rice, pasta and bread as opposed to white rice, white pasta and white bread. Wholemeal and cereal/seeded foods hold plenty of nutrients and fibre, which will not only keep you fuller for longer but also benefit your heart health and diminish that empty stomach feeling.

What is the Cheapest & Healthiest drink?

Water…of course. Not only does water cost you nothing (Unless you’re a bottled water type of person – even then, that’s not going to ‘break the bank’) but it’s also very good for you. Try purchasing a filter as that will better the taste of tap water for a minimal cost.

We can’t stress enough the numerous benefits drinking plenty of water brings to you. It helps your skin, hair, nails, weight and makes you feel less ‘sluggish’ and bloated.

It flushes out all of the toxins in your body, if you drink enough of it. It is recommended that you drink at least 2-4 liters per day. If you’re looking to lose weight then try and have nearer 4 liters. Water is the only drink which fully and properly hydrates you.

It is common for people to mistake hunger for thirst. So before you reach for the biscuit cupboard, try and have a glass or two of water. Boredom is often a reason for people to over-eat. Not only is that bad for your health but it’s also a waste of food, think of the extra money you could save to spend on something more rewarding.

If you’re the type of person who likes a fruity taste to their drink then perhaps try cutting up some strawberries, raspberries, lemon, orange etc…whatever your favorite fruits are, and add them to your water. You could always put them in the freezer so that your water remains extra cool too.

Where and When to shop…

Instead of always shopping during the day at the same place. Maybe try paying a visit to the supermarket or the market later on in the day, close to the time they’re closing, as the food is often reduced in price. In particularly fresh produce, then simply just freeze it to use at another time so that it stays fresh.

It’s also a great opportunity to experiment with more exotic, varied or different foods you’ve considered purchasing before but thought it’s a waste of money if you don’t like it.


Kardia: The new EKG

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