MY TIPS TRICKS TO HEALTHY EATING A GUIDE

[MrRigatoni]

Hello every one pleased to meet you all.

Enrolled this part of the forum have an interest more than a hobby into cooking cuisine Italian Med area .

Having a mental health issue know to eat sensible and be practical.

Use this the tips tricks shortcuts and more to gain a sensible weight .

I should explain after an addiction weight ballooned increased and also became a dangerous illness.

Also added related my mental health other issues.

Support team asked me to enrol courses for healthy eating diet nutrition where met those of University qualified graduates doing the same courses.

Obtained Level 2 Understanding Health Part 2.

Obtained food science nutritional qualifications plus wellbeing courses on others, all helps me and hopefully any one here.

If you have been looking at my posts Of recent times.

I have added my tips tricks here to help those such as myself all are useful to know.

1. Shopping create a stocklist of items. Write down every time out shopping or on line. Items missing add to stocklist.

Supermarkets on line send you a receipt of your purchases so use that for next stocklist.

2. Buy what you need no BOGOF. Buy one get one free wasted money.

3. Plan a menu sit down with family or discuss need to buy never go into a shop or store with out a guide a list of food you need.

Reasons all supermarkets have structures plans to design for you to get your money spent before your are realising it.

Reason why all brightly coloured offers on the left of any stores. Stacked shiny and yes you bought not not needed.

Why left because most people are right handed go left into in any store or supermarket.

Those end of any stores aisles BOGOF all tempting designed to stop you and look then your buying not wanted.

Vegetable counters near the entrance of any store stop you rushing about brightly coloured veggies fruit to hand first.

Bargains tempting treats tills.

Breakfast an example we all need Bacon and Eggs near to each other no . Good incentives to make you need to buy more.

Then passing both other ends of the stores means forget need that and that so on .

True story friend went in bought a trolley load only went in for bread and milk, did he need probably not.

Suggestions mind conscious techniques gained from years decades of marketing means the stores know all about you.

Worth looking on line or local community interesting courses available, saved me a fortune.

4. Ideas if it is frozen veggies fruit certain ones buy saver in the long run, filling a freezer is not rocket science but many are clueless .

5. Vegetables fruit, tip buy freezer non defrost.

Saves time money and hassle plus look at small one table tops.

Peas, Green Beans, Carrots, Peppers, Leeks, Chefs mix useful. Has Carrots, Celery Onions diced.

Diced Onions. Spinach saves me a wow more money than fresh.

Fruit Berries, Cherries

Cheese buy whole grate yourself buy food processor grater attachment.

Parmesan, Pecorino, Cheddar any hard Cheese.

Jars sauces if mixed with additional red wine vinegar stock cube blitzed up careful buy good brands watch salt and sugar contents.

Use with ready chopped diced soup vegetable root mixes or make own tubs or use my easier way zip bags labelled.

Instant soup or Ragu for to add to meat or anything simple easy meal.

To go with meat or on its own sauce can be blitzed up children never know.

6. Freeze all bread products use tin foil can get this pre cut on line big boxes.

No freezer burn wrap up portions. Any meat. Or any food item that is then can safely defrost in fridge next day.

Bread products useful ideal morning as we need maybe toast or Pancakes or anything breakfast.

Buy good Chicken Sausages cooked then to a tomato sauce simple one. Diced up then for freezer in portions tubs or zip bags for morning.

Add in anything you wish to for breakfast beans pulses a simple wrap warm through easy.

You buy tins of sausages beans in stores but the sugar salt high make your own.

7. Look on line retail outlets expensive in supermarkets, certain lines. AMAZON bargains for any one love Italian food.

Saves me a lot of money. Subscribe save or buy in bulk helps.

If you use a lot. I use Passata jars and anything Italian tins jars sauces buy the brands Italians use worth looking at.

8. Eating at home please plan meals to limit waste, you can freeze extra portions.

Buy bowls for all meals I use a variety. Restrictions portion control.

Bowls should be all times a ratio of the following

40% Carbs as vegetables 40% protein any meat or fish.

20% carbs starches Potatoes, Rice Pasta Grains.

Or 40% protein 60% vegetables. If changing to a smaller bowl.

Drink water before as with all meals and after. Eat fruit bread and Yoghurt use Greek Natural pace out meals not a rushed meal.

Eating slowly take your time, remove TV media mobile phone use music soothing Classical quiet time .

9. Add spices herbs to meals can be dried or fresh, hardy ones Rosemary Thyme Oregano fine dried or mixes.

Fennel Seeds and Turmeric great digestion herbs spices. Need to add to bean dishes helps digestion as does Cumin, Cinnamon, Ginger, Ground Coriander.

Fresh fine Basil neds to be added last and will be best added to a sauce blitzed up as it goes black if left whole.

Frozen.

10. Lastly have fun be creative. Brightly coloured veggies and sauces, ideas ask me . Short of ideas.

Any questions have a lot of knowledge.

Happy to help , do actually have done created menus for those with serious restrictions disability illness. Ideas savers of times and solutions.

Also be aware of the things you can adapt or change.

If recipe has this ingredient in this change it add something else.

I buy cheap eat budget eats one pots books adapt all the recipes to my own disability.

Find a charity to volunteer in the kitchen if and when it is safe to do so. Learn a lot.

Buy the following equipment blenders and food processors and use these every day.

I will need to say now will be putting my recipes on here many are easy and so simple.

Please adapt them to your own tastes, abilities.

Please take care every one.

[Whydothis]

Brilliant post!

I totally agree about planning ahead and making a list, otherwise it is much too easy to overbuy? I do sometimes allow myself to change my mind a bit if there are some good last minute reductions - but it has to be instead of something on the list, not as well.

I especially liked your description of supermarket layouts. I knew some of it, but you have made me think about more - I will make a point of noticing what is on my left when I go in.

I avoid supermarkets where I can, and have managed not to go inside one since lockdown, by sharing online deliveries with others and using small local shops.

I also agree with your 40/40/20 and 40/60 rules - this is the best way! I am moving myself from the first towards the second.

I look forward to trying some of your recipes!

[MrRigatoni in reply to Whydothis]

Hello thank you kind words always good ideas to look at.

Helps save waste I see this all the time in my past life my own family had excess and too much.

Do you need always a suggestion.

These times we all of us evaluated what we eat.

If you met Italian Families have nothing to eat where they live best of everything less is more means good food costs less but still with good ingredients.

The motto of every Italian Family.

I was lucky to meet Nonas and members of Italian Families who were friends learnt a lot.

So much education we can learn from each other.

I happy to help any one anything ask me as I can adapt to your tastes annoys me those who think they can not cook we have the skills the abilities to do so.

I actually created cooking series of recipes for some one who has a fear of heat OCD problems and kitchen skills lacking scared of knives and utensils.

So used various short cuts in prepared food some cooked some need a microwave already to use .

All available if you know where to look.

Thank you for your support and time.

[Zest]

Wow MrRigatoni

That is a long list of tips, I will look forward to having a read later today - but I wanted to welcome you to the Healthy eating forum, and hope you're having an enjoyable day.

Zest

[MrRigatoni in reply to Zest]

Hello pleased to meet you kind words and support.

Pleasure to be here.

Be part of a community.

Look forward to giving the best I can to those need a helping hand and any advice guidance from my many experiences expertise and knowledge.

Thank you for lovely welcome.

[Zest in reply to MrRigatoni]

I've just read through your list MrRigatoni , and found it interesting.

Zest

[Hidden]

Hello MrRigatoni

You said:

"Bowls should be all times a ratio of the following

40% Carbs as vegetables 40% protein any meat or fish.

20% carbs starches Potatoes, Rice Pasta Grains.

Or 40% protein 60% vegetables. If changing to a smaller bowl."

What's your reasoning behind these ratios? I don't see any fat. Why not?

[MrRigatoni in reply to Hidden]

Hello thank you good to hear from you.

Fats yes there are important olive oils rapeseeds healthy fat we needs Omega three and six in fish and other foods which contribute to a healthy diet in moderation.

The family tree of fats which you should be moderation or reduce consumption in your diet are the following.

Saturated fats Bacon, Hard cheese, Butter, Palm Coconut oil fatty meat products .

Monounsaturated fats these are fine to use but but in moderation are healthy good but same time are calorific as in.

Avocados, Olive Oil, Nuts .

Next group is Polyunsaturated split into two groups, Omega three and six.

Rapeseeds Fish Oils, Sunflower Oils, Oily Fish.

Soya products, Nuts Walnuts good, Sardines tins fine Salmon, Mackerel, Trout.

These are the ones to avoid manufactured food industry to expand fill products costs need to say to consumer.

Transfats.

In Biscuits, Cakes Pies, Crisps all junk food.

Dangerous high levels of obesity and health problems caused by transfats.

In further to your question we need to look at building our bowls with good things more vegetables grains whole grains pulses beans.

These are important more fibre more nutrition and more Minerals, Vitamins, to help you sustain a healthy wellbeing.

One point these are Government Guidelines know are useful. In the UK might be in other countries different.

Fat means to me the whole perception use the healthy fats Oils and use them carefully.

Meat is not essential as it can take a long time to digest, cause a lot of problems digestion and bodies systems.

Remember less more is a good thing to use and of course if you eat less meat every meal you have the additional of benefits of feeling great.

I forget one little incentive due to me simply doing a bowl every meal time.

Means expanding bank account more saving money means of course can spend on things at home to make it enjoyable and pleasant.

Come every Summer sometimes Spring evaluate what I need for home. As I have more money due to buying less and eating three veggie meals a week .

Or looking at expanding more veggie based diets eating fatty meat is costing some people their lives so do we change or carry on causing problems NHS.

In this country and in others.

Add to your question have a small bowl then need to look at for each meal bowls to suit.

On line plenty of choice I ditched plates rarely used them, use the following.

Pasta Bowl large for Ragu and One pots .

Pasta Bowl average one sized medium for medium portion things like Pasta, Rice Noodles.

Grains Beans.

I have medium sized ones for Soup the three veggies a week .

With Soup pasta Pastina and Tins mixed Pulses an easy way to get vegetables in your diet.

Use this idea as well if you cook a Chicken Thighs or Legs remove skin when eating. Shred dice you be amazed how much meat on these cuts of Chicken.

So means use another meal already done next day if your single . Help plan next meal not a bit of stress.

Worth doing thinking about.

Please if you go ever did go out to any place service food look at what your getting and look at the presentation of food and way they do things prepare.

Costs so important essential so why do not we do this.

As for everything around food most special time is for eating . Invited to many family meetings of Cultures and Cuisines Italian, Spanish, Greek, all wonderful memories and learning listening being educational.

Please if you have anything else to ask please do.

[boaters]

I'm interested in learning more about this "insulin per calorie" stimulation. Know where I can find out more? Can you reverse this insulin resistance if the damage is done? Just by eating properly?

[PandQs in reply to boaters]

Yes, yes, yes - done it and it was a happy road back to healthier weight

[boaters]

Thinking more about this....if your body is producing too much insulin for the reasons you have given, why is it necessary to inject more? (Type 2 but insulin dependent). So much easier to control things of we understand why!

[PandQs in reply to boaters]

watch this 8 minute video about insulin, and then watch the rest of the series as well

"The Skinny on Obesity, Episode 3"

[boaters]

Thanks - I'll take a look after chores done😊

[Helenmarie28]

Thanks this is useful to know 😊