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    Spudshed Weekly Specials, November 28th 2013

    Last updated 11 months ago

    Specials commence Thursday, 28th November 2013 until Wednesday, 4th December 2013 or while stocks last.

    Jump On the Smoothie Bandwagon

    Last updated 11 months ago

    Smoothies are a great way to start your day off. They are packed with goodness, are easy to make, taste great and allow you to be creative with so many different recipes. If you’re a smoothie novice, this video series on making the perfect smoothie is for you.

    A few good tips when making smoothies is to stick to fruits and vegetables and healthy supplements, as well as avoid using anything with processed sugar. Some fresh food ideas for smoothie ingredients include fresh berries, mango, honey, spinach and bananas.

    Flaxseed, spirulina and kamboucha are healthy supplements you can add to your smoothies to amp up their goodness. Pumpkin seeds and nuts also make a great protein addition. Browse through your local growers market and pick up fresh food that catches your eye to experiment with in your smoothies.

    When you first begin making smoothies, you’re likely to opt for fruit based recipes, but as you become accustomed to the texture and a bit more adventurous go for smoothies made primarily with fresh vegetables.

    Once you become experienced at making smoothies, you can create recipes that target specific goals such as smoothies to clear your skin, smoothies for weight loss and smoothies for muscle building.

    Growers Market in Perth

    Spudshed Fresh Food Market in Perth has a wide range of locally grown fresh fruit and vegetables plus other groceries, making it the perfect pit stop to kick off your smoothie education. Call (08) 6555 5119 to find the nearest Spudshed supermarket near you.

    Reduce Blood Pressure and High Cholesterol with the DASH Diet

    Last updated 11 months ago

    It’s never too early to think about heart health. The DASH Diet (Dietary Approaches to Stop Hypertension) is a delicious way to eat yourself healthy.

    Eating well doesn’t have to involve fancy meal plans and a huge grocery bill ever week. The DASH diet, which is known to reduce blood pressure and cholesterol, makes it easier to control blood sugar and reduce the risk of certain types of cancer. Better yet, it couldn’t be simpler to follow.

    Based on the traditional advice our grandparents would have lived by, the DASH diet is focused on fruit and vegetables in abundance, low fat dairy, lean meat, poultry, fish and some nuts, beans and grains. This common-sense approach to healthy eating has been proven to lower blood pressure in as little as 14 days.

    By sticking to this diet, you’ll lower your intake of saturated and trans fats – which are linked to an increased risk of heart disease – you’ll also bump up your intake of minerals and fibre, which will help to regulate blood pressure, control blood sugar and cholesterol and help with weight loss. Aim to boost your protein intake, as this is linked to lowered blood pressure, and remember to keep calories in check – just because you’re eating well doesn’t give you carte blanche to eat until you’re ready to burst!

    Weight control is pivotal in controlling blood pressure, so – depending on your size – aim to eat around 2000 calories for maintenance and less for weight loss. A good rule of thumb is to aim for a deficit of 500 calories a day to lose 1kg a week, which is a sustainable weight loss goal.

    Stuck for healthy food inspiration? Head to a Spudshed Fresh Food Market to check out the Spudshed weekly specials, or contact the team on (08) 6555 5119.

    Spudshed Weekly Specials, 21st November 2013

    Last updated 11 months ago

    Specials commence Thursday, 21st November 2013 until Wednesday, 27th November 2013 or while stocks last.

    Spudshed Weekly Specials, 14th November 2013

    Last updated 11 months ago

    Specials commence Thursday, 14th November 2013 until Wednesday, 20th November 2013 or while stocks last.


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