How to cut down on your sugar intake

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The new year is here and with it comes a report from Public Health England that states some children in the UK have eaten more than the maximum recommended sugar intake for an 18-year-old by the time they are 10.

According to the study, children are eating about eight extra sugar cubes a day which amounts to a staggering 2,800 cubes too many, every year.

While we know that this is an average, it is still a pretty shocking statistic, and a habit that can lead to a whole host of health issues. To help, we’ve looked at how you can cut down on sugar so you are a whole lot healthier in 2019, and beyond.

Drink water
Fizzy pop, sports drinks and squashes might taste good but they are all jam-packed with sugar, and you can really do without it. Yes, you can go for the no added sugar options, but these are often full of artificial sweeteners that can be damaging, so instead drink water, add ice, and if you want to spice things up, pop in some sliced lemon and cucumber, and your teeth, and waistline, will thank you.

Take it out of hot drinks
Tea with one, coffee with two? The extra sugar in your hot drinks adds up, and while it might take a while to get used to not having it, over time you will adapt. We aren’t saying go cold turkey (you can if you are brave enough) but we do suggest that you cut out sugar in your hot drinks and even try herbal teas instead?

Look at labels
We get it, you are busy and in a rush but tooth decay waits for no one, so if you can spare a few moments, then do read labels to find out exactly what is in the products you are buying. You will be amazed at the amount of hidden sugar that is found in everyday products like yogurt, bread and even tomato ketchup, and once you see just how much sugar you are eating without realising it, you may make different choices in the future.

Rethink your cereals
A bowl of cereal might feel like a healthy breakfast, but do you know just how much sugar you are eating before you even leave the house in the morning? Even some muesli and packaged porridge have extra sugar, so before your next shop, do some homework and see just what is inside your box of favourite cereal. You can find low sugar options on the supermarket shelves or why not simply combining organic porridge oats with nuts, seeds and a little cinnamon and you will have a far healthier option, that is probably cheaper too.

Check your yogurts
To get it right, opt for plain or Greek yoghurt rather than some of the fancier pots you find in the chilled isle. Adding fresh fruit, cinnamon, nuts and seeds is a great breakfast or mid-morning option that is low in sugar but gives you a vitamin and protein hit rather than a miserable sugar low by 11am.

Cut out cakes
We don’t mean never eat cake again, but the sugar and refined carbs found in most shop bough cakes won’t do you many favours. You can off course make your own using or, try slicing apples and pears and spreading with 100% nut butter and you have a healthy snack that will fill you will goodness rather than sugar. Fruit, hard-boiled egg, nuts and carrot sticks are also good cake alternatives.

Cook from scratch
We know many people are time poor, but when you can, cook from scratch so you know exactly what you are eating. Making a simple tomato sauce to go over pasta is much better for you than a pre-made version, a curry in the slow cooker will contain only the sugar you add and baked potatoes in the oven for an hour are so much better for you than frozen chips!

We aren’t saying that you have to cut out ALL sugar all the time, but we do think that making some changes could not only help with your teeth and waistline but it could also help to really nourish your brain and save your skin, so give it a go and let us know what you think.

Team Pure Beauty

Get on top of your finances in 2018

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Do you know how much you can afford to spend each month, or do you keep using you cards and then lie awake at night working out how you’ll pay for everything?

With Brexit just over a year away, businesses concerned about the future and the world in a volatile place, money worries are on the rise, as are prices, and debt seems to be a bigger issue for many people.

While rent and council tax take up a big chunk of incomes, those large costs often aren’t the problem, it’s the smaller bills that add up and the unexpected expenses that can cause stress.

We have had a look at how to keep on top of things so you don’t feel like you’re going under every time you look at your statement.

Have a budget
Yes, it sounds simple but sometimes going back to basics can be a good idea. Making a list of the money coming in and out each month lets you see exactly what is happening with your finances, rather than burying your head in the sand. Firstly look at income, then list all of your fixed costs and should including your housing, utility bills, standing orders, car payments, insurance and phone bills. Then look at your fluctuating costs such as food shopping, entertainment, holidays, pets and anything else you have to cover. With all of this in hand you can work out how much is left, or not, and where changes could potentially be made.

Shop for the bargains
We all like nice things, but there are many savings to be had out there, and deals can really help keep you buoyant. Buying presents in the sales, stocking up on school uniform when it’s half price and shopping around for cheaper car insurance might seem like an extra job to add to your list, but the pounds soon add up. It is also worth looking at the money off vouchers on leaflets, loyalty cards and incentives as these can make a real difference to your pocket.

Meal planning
Another way of saving money is by actually only buying the food you need and not letting fresh items go to waste. Before you go shopping, work out what you are going to eat in the week, include packed lunches and snacks, and only buy those items. Yes, BOGOF might seem like a deal you can’t miss out on, but when that extra cake or loaf of bread goes mouldy, you haven’t saved anything at all.If there are items deals going cheap at the end of the day, buy them but only if you are going to eat or freeze them straight away.

Turn off your lights
It is amazing how many people leave lights on, have the heating burning at full blast when they are out and let the water run as they brush their teeth. All of these things cost money, so turn things down and switch them off if you want to save money, and the environment.

Second hand options
Vintage, retro, upcycle are all on trend and for a good reason, they offer value. You don’t have to buy everything new and if you go to charity shops, car boot sales and auctions, you will amazed at the bargains there are to be had.

Rainy day fund
We all like to think the unexpected won’t happy to us, but it does. If you can, try to save a little money each month so that if the car does break down or the boiler goes wrong, you have a buffer and don’t hit the red.

Keep on track
Once you have your finances in place, don’t them slip. Making lists, having a database and checking your online banking on a weekly basis can help you keep on track. If you do feel things are spiralling out of control, talk things over with a trusted friend or speak to Citizens Advice Bureau but don’t let the bills pile up and the stress get on top of you.

Keep your pets safe at Christmas

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For many of us ‘Sammy the Spaniel’ and ‘Toby the Tabby’ are as much a part of the family as the kids and grandma.

While you might think the odd human treat shows your pet just how much you love them, it could actually cause catastrophic damage and spoil the festivities for everyone.

We have some top tips on how to keep your furry friends safe and well this Christmas.

The Christmas tree
This might sound totally OTT but if you have pets then it’s a good idea to go for non-toxic decorations – details should be on the packaging. We don’t want to spoil all the fun but if you can, avoid edible decorations because these will be sniffed out, pulled down and eaten. If you go for a real tree make sure you hoover up any needles from the floor and just check the pot for any pet presents!

Lights
Fairy lights are pretty but they can be harmful, so watch out for anyone getting tangled up and if you aren’t in the room, turn them off to save any electric shocks.

Plants
Yes, Christmas plants look pretty and make the house feel festive but holly, amaryllis, poinsettias, mistletoe and pine sap are all poisonous to cats and dogs but they don’t know this and will have a chew anyway.

Chocolate
Uncle Billy might think a little bit of Dairy Milk won’t hurt Frodo but he is wrong. Chocolate contains theobromine which is dangerous for dogs and other pets, so don’t let them tuck in. Also make sure mince pies, Christmas cake and anything else containing raisins are put out of reach and never leave glasses of wine or beer on the floor or you could be in trouble.

Bones
We know that chicken and turkey bones look perfect for your pooch but the reality is that they can splinter and this can cause serious problems for your pet, so wrap them in newspaper and put in the dustbin as soon as you can.

Routine
While the holidays mean you can take a break from your everyday routine, it is important that life is kept as normal as possible for your pets.

Continue to feed at the same time each day, make sure they have access to water and don’t use this as a time to try out new food – it might make life unpleasant for all. You might not feel like going out in the cold, but dogs still need to be walked and you will actually find that a run around the park will tire them out and stop them from being disruptive and hyper when people come to visit.

Presents
If you don’t want your new boots to be chewed or that cashmere jumper to be used as a new bed, get your pet a present too this Christmas. A dog bone, new toy or bright ball will keep them entertained and out of mischief.

A quiet place
If the house is going to be busier than usual and full of strange people, make sure your pets have a safe retreat. Put their bed in the utility room or spare bedroom with their toys and blankets so they have somewhere safe to retreat to when it gets too much.

The rules
Speaking of guests, it is important they know not to pull your pets around, especially if children are coming to the house. Gently explain your rules and also ask people not to open doors, gates or windows as you don’t want your animals to escape and get injured or lost.

If anything does go wrong, call your vet as soon as possible to the necessary treatment can be carried out.

Team Pure Beauty

Make 2018 the year to go freelance

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Fed up of the daily commute?

Had enough of mundane water cooler conversations?

Sick and tired of Sarah in IT and Jo in HR making your life a misery?

Then maybe it is time to go freelance.

While you might not have the security of a 9-5 role, a monthly salary or 21 days holiday a year, being your own boss does offer you flexibility and the chance to do what you love but on your terms.

We aren’t saying hand your notice in now, but have a think about what you want to do and if you consider the points below, we think you might start making that dream a reality.

Have a plan
Create a business plan that looks at finance, growth, location, activities and skills. This don’t need to be anything long or fancy but setting things out in black and white can give you a focus and realistic goals.

Network
Breakfast meetings, lunches and evening events are all greats ways to start making connections even if you are still in a full-time job. If you are nervous, why not go with a friend and then swap notes at the end of the session?

Contacts
The old saying, ‘it’s who you know not what you know’ is very true when you start a new venture. Maybe your best friend works on a magazine, your old school mate is a blogger or you know a couple of people who design websites or do PR? Make the most of the people you know and it could well be there is synergy between you and them that could lead to business opportunities.

Look at the Competition
You might be able to make a mean cake or write a really creative marketing plan – but so do loads of other people out there. Do your research, check out the competition and work out what makes you different and where your offerings would site in the market place.

Think About the Money
Let’s not beat about the bush, starting out requires hard cash investment and you are going to need this, so start planning. Look at how much money you need to start your business, what equipment you would need, and before you make a start make sure you have a buffer saved up for those unexpected costs and quiet patches. It might even be that you need to work part-time for a while to get things up and running and keep money coming in, but it will be worth it in the long run.

Marketing and PR
This is something you can do as you get ready to take the next step of full-time freelancing. Decide in a business name, get a logo, set up your social media feeds and ensure you have a website in place. All of this takes time, and money, but if you get the basics set up in the background, when you are ready to go, people will be able to find when you when you are open and firing on all cylinders.

Small Print
The excitement of setting up something new can mean the details get left behind, but this isn’t a mistake you want to make. Finding an accountant or book-keeper, registering for tax, considering VAT status and researching professional insurance might seem boring, but they need to be done and will make you more efficient and professional in the long run.

Location, Location, Location
When you work for someone else, you go to their premise day in and day out but when you fly solo it is a very different matter. You need to make sure you have a base to work from and one that is ideally close to local amenities, has a decent internet connection and phone support as well as good transport links.

Whatever you do, if you have a dream, go for it.

Team Pure-Beauty

Keep calm and actually enjoy Christmas

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Don’t laugh, we are being serious here, you can keep calm this Christmas.

Yes, there’s the shopping to do, presents to wrap and don’t even start us on the table plan for the big day, but Christmas is meant to be a happy time when you can celebrate the good in life and spend time with those you love.

Instead of being annoyed you got the rubbish Secret Santa present (again) and laying awake at 3am worrying about whether to cook turkey or beef, keep calm with our easy to follow tips and you’ll feel like the Sugar Plum Fairy all the way to 2018.

Calm Time
Think about the times in the day when you feel calm and content and go back to those moments when you feel your stress levels rising. This could be when you wake up, sip your first hot cup of coffee of the day, you get a hug from your best friend for showing up to her work drinks or when you sit watching The Holiday for the 100th time – whenever it is, go back to that point and count to ten.

Feel Good
Don’t focus on the negatives and stop yourself from moaning, about everything that needs to be done. Yes, there will things you don’t like doing over the festive period, but why don’t let those awkward in-laws dominate your thoughts and instead think of the great stuff that is happening and your mood will be lifted.

Plan Ahead
Leaving everything to the last-minute is a recipe for disaster. If you can, start early, plan your Christmas list and every-time you are out shopping, add a gift in the basket. Before you know it, you’ve got a stock of presents, and there will be no need for panic buying amongst the masses on Christmas Eve.

Be a Kid
Christmas is all about the children and because they naturally seek out fun and happiness, we think you should do the same and are pretty sure you will feel so much better for it.

Take a Break
Rather than filling every moment of every day with jobs, take time out for you too. Whether it is lunch with a friend, having your hair done or going to a yoga class, putting up the decorations and delivering cards can wait, but your happiness can’t.

Pat on the Back
Remember what you have done already. Yes, you might not have the turkey yet and Aunt Betty might not have a present under the tree, but things will get done so just remember how much you have already achieved and give yourself a pat on the back.

Delegate
You don’t have to run the Christmas show alone. Getting flatmates to decorate the tree, asking your boyfriend to buy presents for his family, asking your mum to make the cake and buying presents online, will all take the pressure off you and give you some breathing space.

Meditate
Take ten minutes out to meditate. If things are getting too much, find a quite spot, concentrate on your breathing and slow down. By being in the moment you can take back control and look at your to do list with fresh eyes and a new perspective.

Stop and Think
Think about why you love Christmas, and the good things that happen over that special time. Christmas often passes in a blur of wrapping paper and champagne corks, but if you stop, savour the moment and cherish those you love, you will realise it is all worth it.

Set a Deadline
Put a date in your diary when you stop doing things for everyone else and start enjoying yourself. We all need to take time off and relax, and that includes you.

Whatever you do this Christmas, keep calm, be grateful for what you have in your life and be happy.

Team Pure-Beauty