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

There’s more to turkey than sandwiches

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almonds, carrots, Christmas, curry, drink, eat, eating, food, garlic, healthy, meals, noodles, olive oil, powder, seasonal, sesame, soy sauce, stir-fry, stock, tangine, turkey, wok

Once the roast dinner is done with, most people are left with mounds of turkey waiting to be made into sandwiches thick with mayo and mustard.

The thing is, if you only do this with your leftovers you are missing out on a healthy trick and some tasty treats. Turkey is a delicious, lean meat that is low in fat and an excellent source of protein, so don’t let it go to waste.

We have some easy recipes to help you make the most of that left over turkey you can enjoy with friends during the festive season.

Turkey Tangine

This is a delicious meal that is perfect for enjoying with family and friends between Christmas and New Year.

You will need
300g leftover turkey cut into chunks
1 teaspoon of olive oil
1 sliced onion
3 carrots
2 crushed cloves of garlic
500 ml of turkey stock
150ml of water
1 can of tomatoes (400g)
1 can of chickpeas (400g)
140g of dried apricots and prunes, roughly chopped
Clear honey
½ bunch coriander, roughly chopped
1 tablespoon flaked almonds

What to do:

Heat the oil in a pan and cook the onion under a gentle heat for about eight minutes or until they are soft.
Add the carrots and parsnips and then cook until they start to soften and go brown.
Stir in the garlic and cook for a further minute.
Add the stock, tomatoes, chickpeas, dried fruit and 150ml water.
Season, bring to a simmer and cook for 25-30 mins until the vegetables are tender.
Add the turkey and simmer for at least minutes to warm through.
Stir in the honey then add the coriander and almonds just before serving with couscous and a little Greek yogurt.

Turkey Noodles
Whilst curry is the traditional meal to make with leftover turkey, this fresh stir fry is a super-healthy alternative that the whole family will enjoy. Packed with low-fat, high protein meat and tasty vegetables this stir-fry brings the dish bang up to date.

You will need:

200g rice noodles
2 teaspoons sesame oil
250g of turkey cut into strips
1 tablespoon of olive oil
2 cloves of garlic
A thumb sized piece of ginger
1 red chilli that will need to be chopped
2 red peppers that are deseeded and sliced thinly
Left over Christmas vegetables such as peas, shredded carrots and cabbage (maybe leave the sprouts out)
200g beansprouts
1 bunch of spring onions
3 tablespoons of curry powder or paste
1 teaspoon of turmeric
2 large tablespoons of soy sauce plus extra for serving

What to do:

Soak the noodles in boiling water until soft, then drain and toss in a teaspoon of sesame oil in a warm wok for an authentic, delicious flavour.
Place the wok back on the heat with the rest of the oil and gently but quickly fry the garlic, ginger and chilli together.
Add all the vegetables to the wok and fry for a minute before adding the turkey.
Put the noodles plus curry powder, turmeric and soy sauce and cook everything together for a couple of minutes, being careful not to burn, and then stir through the noodles.
Serve with coriander, sliced chilli and extra soy sauce and maybe have a glass of water handy.

Of course you can make salads and soups, curries and hot pots but whatever you do, enjoy your turkey and remember it isn’t just for Christmas.

Cut down on meat this winter

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brunch, cheese, curry, food, health, meat, mushrooms, nuts, stir-fry, tofu, vegetables

Cutting on the amount of meat you eat can be beneficial for not only for your health but also your wallet and the environment, as well as being pretty tasty too.

Less meat doesn’t mean a bland diet of tired beans and pulses, infact with a plethora of celebrities adopting a more healthy lifestyle, it is becoming increasingly easy to make the most of the good stuff.

Making a few clever swaps has never been easier or tastier:

Go nuts
Simply adding a handful of nuts or seeds to salads instantly makes them more filling and nutritious. Walnuts with avocado; pine nuts with kale and hazelnuts in a warm goats cheese salad, all pack a protein punch and taste amazing.

The spice of life
Going without meat doesn’t mean going without flavour. There’s an ever-growing assortment of spices for sale that add something extra to any meal. Paprika, turmeric and cumin are all great ways to add depth to soups, stews and casseroles and they’ll taste so great you’ll forget there’s no meat.

Fresh chillis, ginger, lemongrass and garlic perk up salads, noodles, stir-fries and wraps and make them delicious.

Experiment
We live in an age when boundaries are constantly being pushed, so go ahead and do the same in the kitchen. Swap heavy carbs for ribbons of courgette stir-fried with garlic and olive oil. Make a batch of vegetable curry and go for cauliflower rice as a tasty, tempting alternative to naan bread.

Tofu
Tofu is a wonderful, low fat source of protein that is perfect when cooked with bold flavours. Marinade this veggie staple and serve with a Korean-inspired salad full of colour and crunch. Coat it in sesame seeds, shallow fry and serve with a tasty Asian-style vegetable stir-fry….the ideas are endless.

QUINOA
No kitchen is complete without a stock of highly nutritious quinoa. Known as the “Mother Grain” of the Andes, quinoa is packed with amino acids, has high iron content, a delicious nutty flavor, and cooks faster than rice. Try it hot with stir-fried vegetables, add it into a nutty salad, or make it the perfect accompaniment to a bowl of warming chilli on a cold November evening.

Miso
Miso paste is an Asian staple that shakes up the flavour stakes when it comes to soups and sauces.

Mushrooms
When you are craving that meaty taste, mushrooms really are the way to go. As well as being healthy and filling their rich, earthy flavour makes them the perfect meat replacement. For Sunday brunch why not sauté them in butter and add thyme, black pepper, and balsamic vinegar and serve on rye toast? Mushroom Stroganoff, mushroom burgers and stuffed mushrooms are all great main meals that really pack a punch.

Healthy herbs
They might not look like much but herbs are packed full of health benefits, so take time out to find out which ones you like the best. Adding fresh dill, basil and coriander to pasta sauces offers a tangy, fresh flavour and roast vegetables can be given an earthy depth when cooked with thyme, sage and rosemary.