How to eat for a less stressed life

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They say you are what you eat, and this is so true when it comes to our stress levels.

Not only is stress linked to serious physical health issues like heart disease, a poor immune system and digestive problems, but it plays a significant factor when it comes to our mental wellbeing.

You might not know this, but eating a balanced, nutritious diet isn’t only good for your body but it’s key for your brain, too.

Food can also affect our hormones, so eating well will help you to keep your cool and you’ll find that the more of the right stuff you eat, the less of the bad stuff you will feel.

We have had a look at some ideas that could help you get a better balance in your life and help the world to look like a better place.

Keep your blood sugar levels steady
This step is so important and can be done if you start to swap sugary and starchy foods for complex carbohydrates, protein and healthy fats as these are more satisfying and keep things balanced. Sweet potato and broccoli (complex carbs) with salmon (healthy fats and protein) make a great meal for lunch or dinner and will not only fill you up but also keep things steady so your stress levels don’t though the roof. Celery sticks with hummus, a handful of nuts, and a banana with some almond butter are all great snacks that will keep stress away, and if you start your day with porridge, you are onto a winner.

Get your B vitamins
You might not know this, but B vitamins are brilliant because they help your adrenal glands deal with stress. Luckily for us, they are everywhere and in everything from wholegrains, eggs and meat to nuts and seeds. If you can try to eat more of these wholesome, nourishing foods, your stress levels will thank you.

Make time for magnesium
Magnesium is great for helping your body to deal with stress, it is thought that a magnesium deficiency can be linked to anxiety. If you want to boost your magnesium intake, it’s pretty easy – just pile your plate with broccoli, eggs, spinach and pumpkin seeds and if you are worried you aren’t getting enough, take a supplement and let the goodness calm you down.

Cut back on stimulants
We do take them on board so easily, that we forget just how much stimulants can make our stress levels worse. If you love tea and coffee because it powers you up, that’s ok, but try to have just one or two cups a day, rather than ten.

Those energy drinks, even the sugar free ones, are full of nasties that can make you feel as if your heart is racing and your stress levels are off the scale, so cut them out.
If you find yourself needing a caffeine hit, get it the natural way and go for green tea instead – it contains a compound called l-theanine which helps you feel calmer, and the warmth will soothe you but your stress levels won’t go through the roof.

Keep hydrated
One of the best things you can do for your mind and body, is to drink plenty of water. We know we say this a lot, but that’s because it’s true. Starting the day with a cup of warm water and lemon can really help to kick start your system and clear away the toxins from the night before. Carry a bottle of water with you on the go (a reusable one of course) and fill it up when you are running low, adding lemon, lime and ice for taste. As well as a glass on your desk or at your workstation, also try out herbal and fruit teas as an alternative to the skinny, double shot, extra hot flat white that will set your nerves on edge and add to your stress levels.

Managing your diet is key to helping with stress, but if you’re feeling overwhelmed and things are getting out of hand, it’s really important to speak to someone or seek professional support, you don’t have to struggle alone.

Team Pure Beauty

Are the foods you think are healthy really doing the job?

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It seems that every week the experts are telling us what to eat and drink to ensure we are in good health and living our best lives. The problem is, we can get information overload which means we don’t know what to do for the best, and often end up simply eating whatever we fancy.

We’ve had a look at some of the myths out there and hope it will help you work out what is good for you and what isn’t quite up there in the healthy stakes.

Granola makes a nutritious breakfast
Many of us think that granola and cereal bars are a healthy breakfast choice but this isn’t always the case. Yes, you can add granola to fruit and yoghurt, but these cereals often have extra added sugars, so it’s a good idea to check the label before you buy a new box. Grabbing a cereal bar on the go is easy, but do you really know what you are eating and how good for you it really is? One of the best things you can have for breakfast are eggs – be that boiled, poached or scrambled and having rye toast and avocado, will make things even better.

To juice or not to juice?
Fruit juice is considered to be a healthy way to increase your vitamin levels and clock up that all important five a day quota the world over. The reality is that the antioxidant, fibre, mineral and vitamin content of whole fruits are drastically cut when they are juiced. It’s so much better for you to eat fruits rather than to drink them, instead hydrate with water and have juice and smoothies now and again as a treat.

What’s the deal with honey?
Honey might be natural but sugar is sugar and nutrition-wise, agave, honey and maple syrup are no better than the bog-standard white stuff. You can eat it and enjoy it, but don’t over do it because your teeth and waistline won’t thank you.

Is coconut oil a healthy fat?
Unless you have been hibernating, you will probably be aware that coconut oil has been hailed as a ‘healthy choice’ in the kitchen. Yes, it has good points, but coconut oil is still high in saturated fat and it’s the unsaturated varieties that will do more for you in terms of health. Olive, rapeseed and sunflower oils all help to support heart health and they provide us with energy, while strengthening our immune systems too.

Red wine boosts health
Many of us do think that red wine is good for us because of the antioxidants that help fight disease. Yes, there is an element of truth here, but it still contains sugar and can make you feel lethargic and hungover, so don’t knock it back to excess because that will undo any good you have done!

Dark chocolate vs milk chocolate
How many times have you read that eating dark chocolate is good for you??? Well, it might help lower blood pressure but it won’t help with any weight loss as it is still pretty calorific. A little bit of what you fancy is true, but munching a family bar thinking your heart will benefit, might not be quite right so stick to a couple of squares.

Only fresh foods are good for you
We aren’t sure where this comes from, but you can eat frozen and tinned fruit and vegetables and still get the same nutritious benefits you will find in the fresh alternatives, sometimes even more. This is the case because the process of canning and freezing preserves most nutrients and antioxidants, so when you eat them they are still packed with essential vitamins and minerals. One thing to watch out for is tinned fruit that comes in sugary syrup, go for natural juice every time and if you rinse before you eat, even better.

Team Pure Beauty

Tips for trying a vegetarian diet

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While the current trend might be to go vegan, for some people, becoming a vegetarian is the first step to cleaner eating.

A diet free from meat and fish can be a good move, you need to make sure you are still eating key nutrients, so we have some tips on how to be a healthy, happy vegetarian.

Protein is needed for body growth and repair, and good vegetarian options include pulses, nuts, seeds, eggs, dairy products, tofu and Quorn.

Starchy carbohydrates are great energy sources, and you can find these in wholegrains, such as wholemeal bread, brown pasta, buckwheat, bulgur, and oats.

Unsaturated fats are another energy source and you also need them for building cell membranes, brain function, and for the absorption of fat-soluble vitamins (A, D, E and K). Olive and flaxseed oils are one source, together with nuts, seeds, and of course super tasty, very versatile avocado.

We all need iron for healthy red blood cells and to carry oxygen around our bodies, and is key for children, teenagers and women. Low iron levels can lead to anaemia so try to include egg yolks, pulses, dried fruit, green leafy vegetables, and fortified breakfast cereals in your daily diet.

Zinc is brilliant at supporting your immune system and for reproductive health. Go for seeds, pumpkin ones are good, nuts, green leafy vegetables, pulses and wholegrains, you can get your fix.

You really need Vitamin B12 as a vegetarian as it helps your metabolism and can prevent B12 anaemia. Eggs and dairy products, yeast extract, fortified soya milk and breakfast cereals are all ideas to consider.

Omega-3 fatty acids are the healthy fats that lower levels of ‘bad’ cholesterol and thus reduce your risks of heart disease and strokes. We tend to get this nutrient from fish, but vegetarians can get them from seeds (especially flaxseeds), or vegetarian supplements, so ask your GP or health food shop staff about the options.

So, how do these fit into your diet? Each day aim to get:
At least five servings of fruit and vegetables, but go for more if you can and aim for a bright, vibrant mix.
Three to four servings of starchy carbohydrates
Two to three servings of protein, such as pulses, nuts and seeds and, the same with dairy, plus a little oil or butter.
At least one type of food fortified with vitamin B12, such as yeast extract or cereal.
Do the same as above with Omega 3, or take a supplement.

Go for a balanced diet full of variety. Some of us fall into the habit of eating the same foods day in and day out, but you need to eat a variety of foods to avoid missing out on vital nutrients. Really embrace fruit and vegetables, eat them raw, blend in smoothies and add spices and lentils to make tasty, filling dinners.

Bread and pasta are good sources of starchy carbohydrates, but they can fill you up before you get all of the other nutrients you need.

Cheese is full of protein and calcium, but it’s also high in fat and salt, so just watch how much you eat.

Convenience foods might say they are ‘suitable for vegetarians’, but they can still be high in fat, salt, sugar and additives, so eat in moderation. The same goes with fast food and take-aways.

Being a vegetarian can be great for your health, heart and waistline, as well as the environment, so enjoy the adventure and find the foods that make you happy.

Team Pure Beauty

How to Beat Blue Monday

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With the 21st January, aka Blue Monday fast approaching, some of you might be feeling a little below per right now. It is cold outside, it’s still ages until payday and those resolutions that seemed like such a good idea on 31 December have been long forgotten, all of which can make you feel a bit miserable.

Fear not, it’s all doom and gloom. While can’t turn up the temperature or give you a winning lottery ticket, we do know that what you eat and drink can help ease the blues and beat the anxiety that makes life a little harder in the bleak mid-winter months.

Drink water
Yes, this one again. If you don’t keep hydrated you won’t feel at your best, your concentration will lapse, you may get headaches and you might also feel constipated and none of these things will help your mood. Cut down on fizzy drinks and high sugar squashes, and instead drink water with ice and add slices of lemon and cucumber to liven things up a little and keep a bottle on your desk and in your bag so you can sip during the day.

Keep an eye on caffeine
We know many people love a coffee first thing and a tea break mid-afternoon, but both of these drinks contain caffeine which might not help you if you are feeling blue. Caffeine is a stimulant and one which will give you a burst of energy at first, but then when you come down the other side it could make you feel anxious, depressed and disturb your sleep, especially when drunk before you go to bed. We don’t suggest you stop having your daily fix suddenly, as this could lead to nasty withdrawal symptoms, but it might be a good idea to start cutting back on tea, coffee, chocolate, cola and energy drinks and think about switching to decaf versions or opting for herbal teas which are caffeine free but mean you don’t miss out on a soothing hot drink.

Look after your tummy
You might not know this, but your tummy reflects your emotions so if you are feeling anxious and worried, your gut may suffer too. To help with healthy digestion, it is important to eat plenty of fibre which means loading up on wholegrains, beans, pulses, live yoghurt and you might want to consider taking a probiotic too.

Get your fruit and veg in
Eating a variety of coloured fruits and vegetables every day means you’ll get a good range of nutrients including the minerals, vitamins and fibre needed to keep you physically and mentally healthy. You might be interested to know that fresh, frozen, canned and juiced fruits and vegetables all count towards your five a day and if you are worried about portion sizes, one portion is about a handful.

Remember to eat protein
Protein is packed full of the amino acids that make up the chemicals your brain uses to regulate your thoughts and feelings, and it also keeps you feeling fuller for longer so you are less likely to reach for the mood interrupting sugary snacks later on. Lean meat, fish, eggs, cheese, beans, lentils, soya products, nuts and seeds are all good protein sources and it is pretty easy to fit them into every meal – so make sure you do.

Eat the right fats
We know we are told fats are bad and to be avoided at all costs, but this isn’t true. Try to avoid ‘trans fats’ or ‘partially hydrogenated oils’ and instead eat fatty acids, such as omega 3 and 6 as these are good for your brain function and mental health. Healthy fats can be found in oily fish, nuts (almonds and walnuts are a good choice), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, and eggs all of which are tasty and easy to eat!

Eat on a regular basis
Now is not the time to skip meals as this will lead to a drop in your blood sugar levels and that can make you feel tired and irritable. Try to go for small, regular meals throughout the day, adding in healthy snacks, and always eat breakfast as this will set you up for the day. Wholegrain bread and pasta, brown rice, cereals as well as nuts and seeds are all a good idea but keep away from sweets, biscuits, sugary drinks, and alcohol as these won’t do your mood any favours.

Whatever you eat and drink make the sensible choice and we wish you a very happy, healthy 2019.

Team Pure Beauty

Christmas cooking the fun way

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This year, why not impress family and friends with homemade biscuits and snacks, and as well as saving yourself some money, you can have festive fun too? We have several tried and tested recipes we love, and hope you will too!

Christmas tree cookies
These cute cookies look good, taste great, are easy to make and even the youngest members of the family can get involved and help you to decorate them!

For these winning treats, you will need:

470g of plain flour
1 level teaspoon of baking powder
1/2 teaspoon of table salt
225g of unsalted butter
300g of caster sugar
Two medium eggs
Two teaspoons of vanilla extract
A Christmas tree cuter
Colouring icing sugar pens
Silver balls

Sift together the baking powder, flour and salt. Cream together the butter and sugar until you have a light and fluffy mix, then beat in the eggs (one at a time) and finally stir in the vanilla. At this point you can then slowly add the flour mix, and when you have a ball of dough, wrap it in cling film and put it in the fridge for around an hour.

When you get the dough from the fridge, pre-heat your oven to 200 C / gas mark 6 /180C fan and line two baking trays with parchment paper – this means the cookies will slide off once cool and you won’t have any nasty pan scrubbing to do.

Roll out the dough on a floured surface and cut out your cookies.

Bake for about eight minutes or until the edges are just turning light brown, and transfer from the baking trays to cooling racks.

Decorate with the icing pens when the cookies are completely cool and put on the little silver balls for an added touch, then either eat them (fast) or put them in pretty boxes with tissue paper and give them out as presents!

Cheese Stars

For the school party, or drinks with friends, these easy to make cheese stars are winners.

You will need:

A pack of pre-made puff pastry
One mug of grated cheese – a mild cheddar / mozzarella mix works well
Flour for dusting
2 table spoons of whole milk
A star cutter

It is best to make these on the day of eating, so when you are ready, preheat the oven to 200C / 180C fan / gas mark 6 and line two baking sheets with parchment paper, or grease them with a little butter.

Next roll out the sheet of pastry and put your grated cheese on half of it, fold it over and then on a floured surface, gently roll to around double the size. At this point just make sure no cheese is escaping from the sides as this can get messy in the oven! Next, cut out star shapes from the folded sheet and place on the baking sheets, brush with milk and cook for around ten minutes. You can add some herbs or salt to the tops of the stars if you like! They will last for a couple of days in a tin, but we don’t think they will be around that long!

Veggie Tree

For something super healthy for the party table, you can’t go wrong with savoury festive tree made with goodness and love.

For this you will need:

Lots of cherry tomatoes – cut in half
Green grapes – cut in half
A yellow pepper with a piece of the flesh cut into a star shape
Half a cucumber
Salsa
A large silver foil platter

Chop a 5cm piece of cucumber and place it at the bottom of the foil platter to make the tree trunk. Then you need to make a row of tomatoes and grapes to make the first part of the tree, and then add more layers, each one shorter than the last so you end up with a cute Christmas tree shape. At the top you can add your yellow pepper star, then serve with the salsa and the rest of the cucumber cut into sticks! This looks fun and jolly and also help to keep up your five a day!

Got a recipe you love, let us know about!

Team Pure Beauty