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General Practitioner and has worked at Freshwell Health Centre in Finchingfield, Essex since 2004.  \nShe graduated from Liverpool University with an Honours degree in Medicine in 2000 and completed her medical training in Merseyside and Essex before settling into rural general practice and specialising in diabetes.  \nDr Andrews and her colleague Dr David Oliver, discovered low carb lifestyle medicine in late 2018 and together they founded the Freshwell Low Carb Project in 2019. They have been promoting this method ever since.  \nContents  \nIntroduction 5  \nLow Carb Basics 10  \nMy 10 low carb Mottos 12  \nDrinks 13  \nSnacks and Desserts 14  \n103 Names for Sugar 15  \nBasic Store Cupboard Ingredients 18  \nBasic Kitchen Utensils 20  \nThe Cost to Run your Kitchen Appliances 22  \nConverting Cooking Times 24  \nContributors 26  \nRecommended Reading and Resources 33  \nFour Week Rotating Meal Planner 37  \nDr Kim’s Recipes How to Boil an Egg 44  \nBasic Red Sauce 46  \nBasic Cheese Sauce 47  \nEasy Salad Dressing 48  \nLuxury Chocolate Chilli 49  \nBasic Salad 50  \nBasic Bread Rolls 52  \nGram Flour Pancakes/Wraps 55  \nMicrowave Mug Muffins/Bread 56  \nInfamous Chaffles! 58  \nMicrowave Cheesy Scrambled Egg 61  \nEasy Ratatouille 62  \nBasic Meat Bolognese 64  \nOne Pot Sausage, Pepper and Tomato Stew 66  \nCheeseburger Meatzza 68  \nGrandma’s Soya Sauce Chicken 70  \nLamb Dhansak 72  \nButter Chicken 74  \nBasic Beefburgers 76  \nGreen Beanguine All’Amatriciana 78  \nGrain Free Toad in the Hole 80  \nChicken Tray Bake 82  \nBen’s Chilli Con Carne 84  \nCottage Pie 86  \nBean and Chilli Soup 88  \nLentil Bolognese 90  \nSmoked Mackerel Pate 93  \nCauliflower Rice 95  \nSwede Mash 96  \nStilton Pears 98  \nCinnamon and Cream Cheese Mug Cake 99  \n2 Ingredient Chocolate Mousse 101  \n\n| Final Feedback | 102 |\n| --- | --- |\n\nThe Freshwell Low Carb Budget Manual l 3  \n4 l The Freshwell Low Carb Budget Manual  \nIntroduction  \nSo here we are. 2023 in the UK and life is pretty difficult for many. With the cost of gas and electricity doubling, food prices spiralling, and inflation at its  \nhighest for 40 years – it is no wonder that people are struggling to make ends meet.  \nAnd all this on the back of the recent Coronavirus pandemic – a time when metabolic health and a strong immune system have been of the utmost importance. It is estimated that 40% of adults in England gained weight during the pandemic, with the average gain being half a stone  \n(just over 3kg) . Maybe you are one of these people and that is why you are here? Or maybe you want to start eating more healthily, reduce your  \nprescription medications or get better control of a long-term health condition such as high blood pressure, arthritis, IBS or diabetes?  \nMy name is Dr Kim Andrews, I grew up in Essex and have been a doctor since 2000. I had my eyes opened to low carb in 2019 when my father managed to lose 4 stone using this method despite a lifetime of yo-yo dieting. He has kept off all the weight to this day, and as a result is off all his blood pressure medications, with his pre-diabetes in remission. It has been a wonder to watch, and seeing my dad achieve and maintain this weight loss has consequently changed the way I manage my patients.  \nAs a GP in Essex, it has become all too apparent that the health of the population is not in a good place. Around 2/3 of the UK population aged over 16 are now overweight or obese, giving Britain the bronze medal for obesity in Europe – only tailing behind Turkey and Malta. The Government will need to work quickly if the UK is to avoid becoming the fattest nation on Earth in due course   Even more shockingly, more than 4.9 million people in the UK now have diabetes  \n(1 in 10 people aged over 40!) and it is estimated that 850,000 people are living with diabetes but have yet to be diagnosed – and we know that obesity is one of the main risk factors. The NHS is under immen","cbCaijrK3MhZWcyc","https://ap.wps.com/l/cbCaijrK3MhZWcyc","pdf",7971959,53,"English","# Introduction\n## Low Carb Basics\n## My 10 low carb Mottos\n## Drinks\n## Snacks and Desserts\n## Recommended Reading and Resources\n## Four Week Rotating Meal Planner\n## Dr Kim’s Recipes\n## Basic Red Sauce\n## Basic Cheese Sauce\n## Easy Salad Dressing\n## Luxury Chocolate Chilli\n## Basic Salad\n## Basic Bread Rolls\n## Gram Flour Pancakes/Wraps\n## Microwave Mug Muffins/Bread\n## Infamous Chaffles!\n## Microwave Cheesy Scrambled Egg\n## Easy Ratatouille","[{\"question\":\"Who created the Freshwell low carb project and when was it founded?\",\"answer\":\"Dr Kim Andrews and her colleague Dr David Oliver discovered low carb lifestyle medicine in late 2018 and founded the Freshwell Low Carb Project in 2019.\"},{\"question\":\"Why does the manual emphasize low-carb eating in a budget context?\",\"answer\":\"The guide addresses how rising food costs can limit access to lower-carb, higher-protein foods, while also aiming to make meals more affordable and nutritionally supportive without promoting sugar spikes.\"},{\"question\":\"What meal-planning structure does the manual include?\",\"answer\":\"It includes a Four Week Rotating Meal Planner, supported by recipe sections for meals and practical planning guidance such as basics and conversions.\"}]","The Freshwell - Low Carb Budget Meal Planner - Four Week Rotating Meal Planner | PDF",1790531282,134]