Eating the right way on holiday

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Big breakfast buffets, all-inclusive cocktails and free after dinner chocolates and liquors are par for the course when you are on holiday, but if you go full speed ahead and fill your boots every night, your jeans might not be quite so happy when you get home.

Yes, holidays are all about relaxing and having fun, but if you go all out on the cheese boards and local wines when you are away, all that hard work spent in the gym and cooking from scratch the rest of the year will be wasted.

It’s not about being a kill joy and missing out on the good things but rather going for the healthier options and having the odd treat here and there so you get the balance right.

We have some easy to follow tips that will mean you enjoy all there is to offer without having hangovers all holiday and muffin top when you get back.

One great thing to is pack snacks for your trip. It is easy to overdo it on crisps and chocolate but if you have bags of nuts and boxes of dried fruit as well as energy bars, we love the new Deliciously Ella ones, then you will be less tempted to eat empty calories.

If you have a buffet at your hotel, look at the salad and fruit options and always start you day with a decent protein based breakfast that will keep you full and balance your blood sugar levels.

When you eat out, look for restaurants that are busy, offer local food, fresh fish and have a vegetarian option – if you search a little you will be surprised at what gems you find.

When it comes to menus, start off with deciding about a decent serving of protein. Go for grilled chicken or fresh seafood and you can then add local salads and vegetables to balance out your meal.

Chips are always up for grabs but think about which carbs you go for, especially if you are away for a couple of weeks. Rice, quinoa (ask about this if you can’t see it on them menu), baked or sweet potatoes are all good options and if you can’t find anything other than the deep-fried stuff, a lettuce wrap for a burger can be a great option too.

We know we need some fat in our diets so drizzle olive oil on salads, add avocado to your eggs and make sure you have some nuts on your cereal.

Cakes and pastries are all there for the taking when it comes to deserts but make the most of luscious fruits and cooling sorbets if you do have a sweet tooth.

Drink plenty of water (go easy on the ice depending where you are visiting) and keep a bottle with you at all times and this will keep you feeling healthy and hydrated. While you might be less partial to a coffee or cup of tea when you are away, the temptation to have an early G&T or glass of wine can really win when you are on holiday. We aren’t saying don’t drink, you are on holiday after all, but remember that alcohol adds calories and makes you hungrier and those beach hangovers in the heat the next day are no fun.

Have a great holiday and enjoy finding some great places, and thing, to eat!

Team Pure Beauty

Bowls are the new plates

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Every now and again, a food trend comes along from nowhere and takes us by storm.

This year is no different, but it isn’t a super food or celebrity chef, it’s the mere kitchen bowl.

From breakfast and lunch through to dinner with a snack along the way, if you are going to eat, then do it from a bowl.

We aren’t talking nuggets and chips being tipped into a cereal bowl and squirted with extra ketchup, but more about blending grains, veggies and proteins to balance portion control and goodness.

Bowl meals are fast, unfussy and full of fantastic flavours. They can be prepared the night before and be eaten while working or enjoyed at home, tucked up on the sofa with no trays and balancing needed.

We have put together our favourite combinations, so you can have a try.

Don’t be afraid; all you need to do is mix the ingredients together and then decide which bowl you are going to enjoy them from.

Cucumber, cherry tomato, rye bread and halloumi
1 handful of ripe cherry tomatoes, washed and halved
40g of halloumi, cut into slices and stir fried
Cucumber, chopped into chunks
1 slice of rye bread, toasted and cut into strips
1 tablespoon of toasted sesame seeds
A drizzle of olive oil
Fresh basil to decorate
Salt and pepper to season

Courgette, bean and mackerel
1 courgette, shaved
1 handful of olives (black or green), pitted and halved
4 tablespoons of kidney beans, washed and drained
1 smoked mackerel fillet, skin off and shredded
A drizzle of olive oil
Fresh parsley to top

Tuna, bean and rice
1 red onion, finely chopped
½ can of tuna
1 red pepper, seeded and diced
1 small can of sweetcorn
4 tablespoons of red kidney beans, washed and drained
300g cooked brown rice with added quinoa
50g kale, washed and chopped
Lime wedges and natural yogurt, to serve

Salmon and broccoli
½ head broccoli, cooked and cut into florets
100g fresh salmon fillet, skinned, deboned and pan-fried
½ cup of peas, cooked and cooled
2 eggs, hard-boiled and chopped
1 tablespoons of mayo

Grilled chicken and red pepper
1 chicken breast, cooked
1 red pepper, deseeded and cut into strips
1 cup of organic baby spinach, steamed
1 cup feta cheese, crumbled
1 tablespoon of roasted sunflower and sesame seeds
1 tablespoon of olive oil
A squeeze of fresh lemon juice

Sweet and green smoothie bowl
75 ml organic apple juice
1 banana, peeled and sliced
2 Juice of ½ a lime
1 large handful spinach
1/2 avocado, peeled and stoned
100g pineapple chunks
Granola, blueberries and raspberries to serve

To make this sweet bowl, put the banana, lime juice, spinach, avocado and pineapple in a blender and whizz until smooth. Pour into a bowl and then add the granola and blueberries and enjoy.

Each suggestion on this list makes one bowl and ingredients can be varied to suit tastes.

Got a bowl meal you love? Let us know about it so we can give it a try.

Team Pure Beauty

Make yours a healthy breakfast

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We all know breakfast is an important meal of the day, so getting it right is important.

Rather than opting for white toast loaded with margarine or a bowl of sugar-coated cereal that will have your mood drop before you get the bus, instead choose a meal packed with protein, vitamins and minerals that will keep you full until lunchtime, or at least your 11am banana break.

Poached Eggs With Mushrooms and Tomatoes
Beef tomatoes and golden brown mushrooms served with a perfect poached eggs is a breakfast winner. To help the egg whites set, add a splash of vinegar to your water and add a little olive oil to the toast. If you want to make this into a hearty dinner, add extra mushrooms, smoked salmon and a serving of iron rich spinach.

Avocado & Strawberry Smoothie
This creamy breakfast blend is high in calcium and low in calories and a great way to start your day, especially if you are on the run. You will need:

• ½ a ripe avocado stoned, peeled and cut into chunks
• 150g of strawberries
• 150g of blueberries
• 4 tbsp. of natural yogurt
• 200ml of almond or oat milk
• Lemon or lime juice, to taste
• Honey if needed
• Ice cubes

Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water then either enjoy at home, or put in a bottle and take to work.

Nut Butter, Banana & Chia Seed Toast

This is a superfood twist on classic peanut butter on toast. It is packed with vitamins and minerals and for one tasty serving you will need:

• Half a large banana (sliced)
• A teaspoon of chia seeds (soaked for 15 minutes)
• 1 slice of dark rye break, toasted
• 1 tablespoon of nut butter (we like almond)
• 4 strawberries

Toast the bread then spread the nut butter on top. Place slices of banana on the nut butter and top with chia seeds and serve with the strawberries for an extra vitamin boost and enjoy before making a second round!

Avocado on Toast
There’s a real benefit to starting your day with creamy avocado on toast, a dish that is popular with our team. The fruit is loaded with fibre and fab cholesterol-lowering monounsaturated fats. Plus, the whole meal is ready in just three simple steps so you have to time to make it every day of the week. Mash the avocado onto toasted rye bread, drizzle with a little olive oil and lemon juice, then sprinkle with black pepper and enjoy. If you are extra hungry, added a serving of hot scrambled eggs.

Blueberry Muffins
Made with plump blueberries, whole-wheat flour, oats and Greek yogurt, these healthy muffins keep you full during those long Monday morning meetings. For 12 muffins you will need:

• ¼ of a cup of wholewheat flour
• 1 cup of large organic oats
• 2 cups of fresh blueberries
• 1 teaspoon of baking powder
• 1 teaspoon of bicarbonate of soda
• 1/2 a teaspoon of salt
• 1 cup of plain Greek yogurt
• ½ a cup of light brown sugar
• 3 tablespoons of melted unsalted butter, melted
• 1 tablespoon grated orange zest, plus two tablespoons of pure orange juice
• 2 medium free range eggs
• 1 teaspoon of pure vanilla extract

To start with heat your oven to 200C/400F/Gas 6 and line a muffin tin with muffin size paper liners.

Place the flour, oats, baking powder, baking soda, bicarbonate of soda and salt in a food processor and blitz until you have a fine powder. In a mixing bowl, whisk together the yogurt, sugar, butter, orange zest and juice, egg, and the vanilla extract. Add the flour mixture and mix together before adding in the blueberries. Make sure all ingredients are folded together well. Divide the mix into the muffin cases then bake for 20 minutes until they have raised and golden. Eat them at home or take to work and share.

Happy breakfast eating.

Team Pure Beauty

Easy food hacks for a happy kitchen

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By the end of the week, if you are anything like us you’ll have half a loaf of bread going mouldy, apples that are beyond bruised and milk that is well and truly on the turn.

Due to busy lives, eating out and BOGOF offers from the supermarkets, we tend to waste more food than ever which isn’t good for our pockets or the environment and leaves a nasty taste in the mouth – literally.

We have put together some easy to follow food saving hacks that really work.

It is better to get less and waste less and you can do this if you plan your meals for the week. Work out which nights you need to cook and factor in lunch boxes, snacks and guests and you’ll soon notice the difference to your wallet.

Only buy what you need. Many people do a ‘big shop’ and stack their trolley high with goods for the week. You may well find that if you shop little and often, especially for fresh produce, you will waste less and save more.

When you do shop, make a list and stick to it. Even better, shop online and use a template list you know works.

Check your fridge is clean and also set to the right temperature.

Make sure you put crisps, cereal and snacks in an airtight container or zip lock bag. This will prevent them from going soft and losing their flavour which means you can eat them rather than chuck them.

The freezer is your friend. Over ripe bananas can be frozen then used for cakes and smoothies. Freeze past their best herbs with olive oil and you have a ready made stock cube and if you know you aren’t going to eat that chicken crown, freeze it for next week.

When you make a pasta bake or bolognaise, cook a double batch and either for lunch the next day or freeze for next week.

Use up fruit and veg by blasting it all in your blender and making a nutrient packed smoothie.

If you have sad looking carrots, celery, potatoes, peppers and onions, don’t bin them. Simply peel, chop and cook them in a pan and you’ll have a healthy, warming bowl of soup in no time.

Bread doesn’t keep forever so put half a loaf in the freeze and take it out as needed. If it does go stale, toast and use a croutons or blast in the blender and you have breadcrumbs for homemade chicken nuggets.

Don’t waste any ice cream, scoop portions into freezer bags when you buy a tub and you’ll have instant pudding with nothing left over.

Don’t throw away that left over pizza, wrap and put in the fridge, then when hunger strikes put it in the microwave with a cup of water for one minute. This will add moisture to the air and the pizza stop it drying out so when bell goes it’ll be fresh and tasty once again.

Find out if there is a local food bank near you and give them anything you know you won’t use.

Got a hack you love? Drop us a line and let us know.

Team Pure Beauty

Boost your memory with your diet

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absorption, anniversary, B vitamins, birthday, boost, brain, breakfast, cell damage, cereal, diet, digestion, dinner, effectiveness, energy levels, food, free radical damage, healthy fatty acids, immunity, juicy blueberries, learning, lunch, memory, motor skills, olive oil, oxygen, play games, pumpkin, ripe, seeds, short-term memory, skin, smoothies, spatial awareness, spinach, stress-busting magnesium, sunflower, tip-top, tomoatoes, Tryptophan, Vitamin C, water

Ever go upstairs only to come back down empty handed?

Put your keys down and then can’t find them?

Go to dial a number, and forget who you needed to speak to so urgently?

Yes, us too.

With life getting busier by the day and demands stacking up , it is hardly surprising that are brains can’t always keep up.

Whilst we know that a good diet and plenty of water helps our digestion, energy levels, immunity and skin, it also supports our brains and memory too.

Even slight hunger or dehydrated can affect attention levels and play games with our short-term memory.

So, we have had a look at some of the best foods to eat every day that will make your memory tip-top in no time.

Let’s start with seeds. Sunflower seeds are bursting with vitamin E and B, and are a brilliant source of healthy fatty acids. Flaxseeds contain Alpha Linoleic Acid, a healthy fat that helps the brain with motor skills and spatial awareness. Pumpkin seeds supply zinc, which is great for your memory, as well as stress-busting magnesium, B vitamins and tryptophan, the creator of the happy chemical, serotonin. Adding a tablespoon of seeds to smoothies, cereal or stirring into yoghurt is an easy way to get this memory boosting goodness into your body and brain every day.

Berries are also another brilliant option. Tasty, ripe, juicy blueberries are thought to boost learning and memory because of their high flavonoid level. Experts think these protect the brain against free radical damage so popping them in a smoothie or eating on porridge can get your brain sorted for the day.

There is evidence that lycopene, a powerful antioxidant found in tomatoes could help protect against cell damage which occurs in the development of dementia. Cooked tomatoes with a little olive oil are a good bet as you optimise absorption and effectiveness.

Vitamin C is a total mental agility power house. Not many people know this but one of best sources comes from the simple blackcurrants with citrus fruits, red pepper and broccoli coming in a close second!

Spinach is an all round super-food and one that can help with your memory. The green leaves are full of Vitamin C and folic acid, both of which help create neurotransmitters in the brain. It is also a source of chlorophyll, which helps the absorption of iron and promotes the growth of red blood cells which means oxygen can get around the body and to the brain. In short, eat it with breakfast, lunch and dinner and you won’t forget another anniversary or birthday again.

If you eat nuts, your memory should be sharp as they are bursting with Vitamin E which has been shown to help to prevent cognitive decline. Leafy greens, olives, brown rice, eggs and whole grains are also Vitamin E options that will make you remember just what you went upstairs for.

What foods keep your memory in tip-top condition – we would love to know.

Team Pure-Beauty