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Healthy food. Vegetables and fruit on a rustic table, top view, free copy space

5 A Day On A Budget

People tend to think that fruit and vegetables are expensive which often leads to buying frozen meals. Eating your 5 a day doesn’t have to break the bank, here are a few easy tips on how you can budget and still get the daily goodness you need.

The market

If you have a local market near you use it! Fruit and vegetables are often a lot cheaper from your local market stalls and can be bought individually or in bulk.

Snack wisely

On your lunch buy an apple and banana instead of reaching for crisps and chocolate. It’ll be a lot cheaper and that’s already 2 of your 5 a day. You can buy a bag of satsuma’s or apples for less than a  £1 and both would last you for at least 5 lunch snacks.

Buy frozen

The benefits of frozen vegetables are that they don’t go out of date so there is no need to worry about wasting money by throwing fresh produce away. You can still get your 5 a day from frozen veg such as peas and it’s a lot cheaper too. In fact most frozen fruit and vegetable has a higher vitamin content than fresh products as the goodness is retained better. If your vegetables are going out of date then cook them into a dish that can be frozen such as a stew or a curry.

Tins count too

It’s quite surprising what you can find your 5 a day in. If you make a pasta sauce using a tin of chopped tomatoes that contributes to your 5 a day, if you make a chilli using red kidney beans that too counts towards your 5 a day. Tins of veg can be as cheap as 30p as well so try and base your meals on recipes where you can easily incorporate different kinds of fruit and vegetables.

For more healthy tips and support sign up and follow us on Twitter: @OneYouHaringey 

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How To Be Active Without Going To The Gym

Not everyone likes the gym and nor does everyone have the time or money to go to the gym but you can still lead an active lifestyle in other ways!


Not that this is anyone’s top choice of activity, but once a week give your house a proper spring clean as it can be a good work out and added bonus is that you’ll get all the cleaning done!


Put some of your favourite music on at home and dance around for an hour, dancing is an exercise that is fun and still burns calories.


Gardening is a good work out because you get to be outside which can help us absorb a little more Vitamin D Mowing the lawn, raking leaves, potting plants and weeding is sure to help you burn calories without really noticing.

Walk with a friend

Instead of inviting a friend for a drink or a coffee why not organise social walks with your friends a few evenings a week? That way you get to be social and burn calories at the same time!

For more information on healthy lifestyle tips follow us on Twitter: @OneYouHaringey 


Haringey – How Are You?

This week marks the launch of a new health campaign that is asking Haringey people – ‘How are you?’.

One You Haringey – Haringey’s free healthy lifestyle service, is encouraging residents to assess their health, and think about how they can improve it.

With Christmas festivities out the way, many people will be starting to think about their resolutions and how they can be healthier in 2018.

One You Haringey’s range of services can help residents make small but meaningful steps to a happier and healthier lifestyle. The free programme helps people to manage their weight, become smoke free, drink less, and move more.

This January, to support people with some of the most popular New Year’s Resolutions, the service is particularly focusing on its ‘Move More’ and ‘Be Smoke Free’ services.

Haringey residents who want to increase their physical exercise can benefit from completely free physical activity sessions which take place in green spaces and fitness centres across the borough.

Anyone wanting to kick the habit will be given free access to sessions with an expert adviser who can provide the right support to help people stop smoking – including, if required, Nicotine Replacement Therapy.

If you are a Haringey resident and would like to find out more about the ways which you can improve your health, visit or call the One You Haringey team on 020 8885 9095 to check out the classes and programmes that are available to you.

You can also take part in the ‘How are you’ quiz to receive a personalised health score and find out what you can do in 2018 to improve your health.

What are the benefits of stopping smoking?

  • 20 minutes after you quit there will be a drop in your heart rate
  • 2 hours after you quit your blood pressure levels will return to normal
  • 12 hours after you quit there are decreased levels of CO in your body
  • 48 hours after you quit there is an improvement in your smell and taste
  • 2 to 3 weeks after you quit you will be able to exercise with ease
  • 1 to 9 months after you quit you will notice decreased coughing and shortness of breath
  • 1 year after you quit you have a reduced risk of heart disease
  • 5 years after you quit you have a reduced risk of stroke
  • 10 years after you quit you have a reduced risk of lung cancer