Stress isn’t just for National Stress Awareness Day

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While the first Wednesday in November each year is National Stress Awareness Day, the world is a pretty stressful place a lot of the time and it is different for us all.

You might feel irritable and impatient, nervous or depressed. There can be knots in your stomach, a sense of dread and the inability to see the good in life. Panic attacks, sleepless nights, loss of libido and feeling sick, dizzy or fainting are all ways stress can be experienced.

If we are to thrive, we need to find our own ways of coping with whatever our busy lives throw at us, so we have some ideas we hope might help.

Know your triggers
A buzz word, maybe, but it’s really good to try to access your triggers, where possible. Stress can come from many things, be that work, kids, family, friends or other people on social media! If you can identify what causes your stress, this will help you to tackle it and get things under control. Start to keep a diary of when you feel stressed, look at who or what sets it off and if a pattern emerges look at the changes you can make so things settle down.

Look at your lifestyle
Exercise is often on the bottom of our to do list, but it is a great way to manage stress. Increasing your heart rate, eating a nutritious diet, drinking lots of water and getting plenty of sleep are really important if you want to keep stress levels down. Just as you track your stress, look at how good you feel after a run or a swim, and how your skin improves when you swap chocolate and coffee for fruit and veg.

Pick your battles
There can be many things in life that are stressful – from a big bill, unfair boss to an angry customer, but if you react to them all you are going to be ill. Choose which things you are going to actually direct energy at and try to resolve, but the rest can be put behind you because they aren’t worth it.

Let it go
Stamp your feet, shout out loud, cry or jump up and down or do some boxing! No, we aren’t talking about toddler tantrums, but letting out your stress and steam in a more physical way. If you are feeling cross and out of control, it might just help to yell about it and get that stress out of your system.

Switch off
Turning off your phone, not checking your emails and powering down your laptop can all help put a lid on stress. You don’t need to be ‘on it’ 24/7, and no one expects you to work late every night, and if they do, maybe you need to look at how much work is impacting your life and stress levels.

Be mindful
This is talked about a lot, but mindfulness is where you have an awareness of the present moment and you pay attention to thoughts, feelings and sensations in the here and now. Mindfulness is really good for healthy mental wellbeing, so if you feel stressed, take a moment and reflect. If your mind gets busy, mindfulness can help to slow it down.

Kick the bad stuff
Smoking, drinking and binge-eating are ways many people cope with stress, but none of those toxic habits will do you any favours. Giving up cigarettes, cutting down takeaways and going to the gym rather than the pub will help you to feel better in the long run.

If things are getting out of hand, chat to your GP – you won’t be the only one.

Team Pure Beauty

Easy ways to add a little exercise into your life

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We know that exercising can impact all areas in your life, for the better, but we also know that getting time to actually do it can be hard. We’ve had a look at how you can fit just a little bit of workout time into your schedule so you feel bright and happy all day long.

Jog on
If you’re not keen on intense cardio training but would like to break out in a slight sweat, then how about some gentle jogging? This exercise helps to strengthen your entire body and keep you in good shape, without putting huge pressure on your joints. We do suggest that you invest in some decent trainers, take water with you, and always warm-up and cool down to prevent injuries.

Speed walking
Taking it down another notch from jogging, we have speed walking. You might not know this but a brisk walk can help build your cardiovascular health and can also boost your mental wellbeing. This really is a low commitment exercise that anyone can fit into their day, and if you have a dog, even better as they need their walk and you can get fit together!

Yoga
As well as keeping your heart healthy, it is also important to ensure you have muscle flexibility and a still mind, and yoga can do this for you. Yoga, as well as tai chi and Pilates, engage your muscles so they stay healthy and you also have the meditative elements that still your mind, allow you to focus on your breathing and bring down your anxiety.

Crunch it out
If you want to work on your abs without going OTT in the gym, simple crunches are the way to go. Crossing your arms across your chest while doing these exercises can help you to avoid pulling on your neck and causing injury. If you aren’t quite sure how to get this right, ask a PT and they will be only too happy to assist so you know you are on the right track.

Shake it out
Dancing is an amazing way to keep fit, stay healthy and make friends. Zumba, ballet, salsa, and tap are just some of the options out there and not only will taking part make you feel good but because of the social element, you will feel like you’ve had a group hug at the end of the session.

Go for a swim
We often think about swimming in the summer but this is a great cardio exercise that will benefit your health and mental well-being all year round. As swimming isn’t dangerous for joints and muscles, it’s something many of us can enjoy, and if you are serious about your strokes, book in a lesson or two and really make this sport work for you.

Raise your heals
Heel raises, which involve deliberately lifting and lowering your heels off the floor, can help to address weakness, balance, range of motion, and coordination of the foot and ankle. This might seem like a really simple move, but it goes a long way to stretch out those muscles and keep you supple.

Skip away
A rope and a little space can really get your heart rate up and those feel-good endorphins pumping! You don’t have to do it for ages, and while you’ll be surprised at how hard it is when you start, build it up over time and your fitness levels will boom.

Team Pure Beauty

The smart way to get your family screen free

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Let’s face it, many of us spend far too much time on our phones, tablets, and laptops, so now and again we need a reminder to take a screen break.

Yes, they help us work and play, but their addictive nature and glaring lights do little to help us rest.

We have some ideas of how you and your family can get back on track, spend less time online and interact with each other rather than living in a virtual reality.

Have a time limit
Five minutes on Insta can quickly turn into an hour, so having time limits early on is a great idea. No screens before breakfast, a couple of hours at the weekend, nothing an hour before bed and a screen ban in bedrooms can all help to get the balance right and save squabbles later on.

Keep an eye on the remote
In our digital age we often forget the impact of the mere TV screen, but you should monitor this as well. Does the TV really need to be on all the time? Is binge watching box sets the best use of family time together and do the kids watch age appropriate shows? Decide on family rules about the TV, don’t leave it on just because it’s easy and if all else fails, hide the remote!

Rethink TV dinners
Yes, a pizza and movie at the weekend is a treat and can bring you all together, but TV dinners every night might not be the way to go. Open plan living and kitchen diners mean that it’s super easy to eat a bowl of pesto pasta on your knee as you watch Netflix but eating together at the table and catching up on your news can be so much better, and if you cook together that is even better!

Digital detox
There might be protests, but even an hour of screen free time on Sunday can help make some big changes. Putting down the phones and tablets and going out for a walk in the park, having a swim or meeting up with friends will give you time together as a family and while you might not get any photos for Facebook, you will make some lovely memories.

Take back control
When it comes to kids and devices, you do have the option of taking back control and putting restrictions in place. There are various apps out there that allow you to block and filter usage and you can put a timer on the internet, or just turn it off altogether. While asking for passwords might not be your thing, knowing what they are doing online and who they’re talking to, is probably a smart move, even if it is an unpopular one as they get older.

Practise what you preach
If you’re looking at your emails or Facebook feed while you eat breakfast, your children are likely to think they can do the same. If you want your family to agree to changes, you need to ensure you are following the rules as well or you might have a real battle on your hands.

We don’t say you have to do anything drastic now, but doing one or two things differently could bring you closer together.

Team Pure Beauty

How to practise self care when you work from home

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When you work from home, self-care is vital and it is important to make a clear distinction between your work and personal life, ensuring you take time for yourself.

We have some sensible, but easy ways you can get a better balance when it comes to working from home.

Set Boundaries
When you work from home, it is really easy to slip into bad habits like working late into the evening and at the weekend. To maintain a healthy balance between work and home, set your work hours and stick to them. Maybe it is the traditional 9 to 5 that works for you, 10 until 6 is better for some people, a half day on Friday can be a perk of the job. Decide it, do it and stick to it.

Have a place to work
If you can, create a designated office space with a desk and upright chair that supports your back. If you have a whole room or can renovate the loft or the garage, this will give you a great working area and get you in the zone. Lighting is important as this will help you not to strain your eyes or cause headaches. Having a tidy workspace will help to keep your mind clear, and turning off the computer at the end of the day will help you maintain your working hours.

Start the day the right way
You might not have a team meeting to go to, but starting your day with a new list and set of goals, will keep you on track and motivated. You don’t have to do this at your desk, you can have a walk, a coffee after the school drop off or even speak to your VA and make sure you are both on the same page.

Walk away
Making time for some exercise during your day will boost motivation levels and increase productivity. Whether you go for a park run, walk the dog, do a HIT session, or practise yoga in your living room, doing something will give you a break and more energy.

Take a lunch break
We know many people don’t take have an official lunch break, but if you can make time to walk away from your desk and head outside for fresh air, this will set you up for the afternoon ahead. Packing up a salad with oily fish, filling up on soups and stews or having a pitta with feta and egg is a good way to fuel up and afternoon smoothies or homemade flapjacks are good too.

Do not do chores
Putting on the washing, going to the shops, visiting friends or doing a little DIY might be on your list of jobs at home, but it isn’t your real work that will pay the bills. Find times when you can do this, but stick to your working times as above, or you will end up having a clean house and full fridge, but unhappy clients.

Have healthy snacks
It is easy to go for the biscuit tin or unwrap a chocolate bar when you are working at home, but having fresh fruit in a bowl and nuts and raisins in a pot on your desk means when you are peckish, you don’t overdo the rubbish.

Get Dressed
It might seem like a good idea to work in your PJs or yoga pants, but you wouldn’t go out to work this way, so don’t do it at home. Get up, get showered, put the coffee on and get dressed and this will give you a work ready feel, and save blushes with the postman or unexpected Skype calls from clients.

Meditate
We believe that if you take a little time to meditate during the working day, it will give you headspace to unwind so you will return to your computer feeling refreshed.

You still need to sleep
We all need to aim to get about eight hours of sleep a night, and this is the same when you work from home. Late nights and lie-ins might be tempting, but they won’t do your motivation or productivity levels any good. Get into a routine and if it means scheduling calls at 9am or booking a dance class at 6pm to keep to time, then do it.

Got a working at home tip? Send it our way as we would love to know what it is.

Team Pure Beauty

Salad, but not as you know it

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How many times do you buy luscious green salad, only to find it limp and sad at the back of the fridge because you don’t know what to do with it?

Full of flavour, the peppery leaves of watercress and rocket contain essential vitamins and can be a great addition to any diet.

Whether you are having friends for dinner, planning an end of term BBQ or packing a picnic for the park, we are here to share some ideas of how to get the most out of your salad leaves.

Watercress and apricot pitta bread
This vegan option takes around 10 minutes to get ready and serves two, making it a quick, easy lunch that is light but tasty.

Ingredients
1 bag of watercress and rocket (washed)
4 ripe apricots
½ a head of fresh fennel
Extra virgin olive oil
Wholemeal pitta breads
For the dressing:
75ml of extra virgin olive oil
1 clove of garlic, peeled and crushed
½ teaspoon of lemon zest
Fresh lemon juice
Salt and pepper

To start, halve the apricots, cut them into slices, brush them with oil and place in a hot, dry pan and cook for a minute or so, turning so they are soft.

To make the dressing, whisk together the lemon juice, lemon zest, garlic, olive oil, and salt and pepper, adding more lemon juice if required.

Toast and break open the pitta bread, add the salad and apricot slices, and enjoy.

Summer chicken salad
This is perfect for a mid-week treat or a lighter alternative to a full roast with all the trimmings.

Ingredients
2 free range chicken breasts
1 x bag of watercress and rocket
1 beef tomato, sliced
60ml olive oil
Large bunch of fresh asparagus, trimmed and washed
Salt and pepper to season

For the dressing
1 red onion, very finely sliced
1 red chilli, grated
2 tablespoons of olive oil
2 tablespoons of cold water
Salt and pepper to season

Method
Start by making the dressing as giving it time to settle before eating makes it taste best. Ensure that the onion is finely sliced into slivers and the garlic is well crushed. Put all the ingredients into a glass bowl and beat with a fork until you have a smooth mixture. Pour into a jar and put in the fridge.

We would suggest either putting the chicken on the BBQ or roasting for around 25 minutes, using any left-over garlic plus salt and pepper to season.

Cook your asparagus for two minutes in boiling salted water, then drain and set aside.
Wash the watercress and place onto each plate, then add the chicken and asparagus before drizzling on your dressing – and enjoy.

Hot Tuna and Sweetcorn Salad

Ingredients
1 bag of watercress and rocket
2 fresh tuna steaks
Cherry tomatoes
2 fresh corn on the cob
Olive oil
Balsamic vinegar to drizzle
A large knob of organic salted butter
Salt and vinegar

Method
Firstly, boil your corn on the cob in a pan of salted water, chop the tomatoes and wash them, together with the watercress and place on plates.

Next, cook the tuna steaks but do note, this doesn’t take long and burning can happen easily, so don’t walk away mid-cook! Brush the tuna lightly with oil, and season with salt and pepper. Place the fish in a heated frying pan over a high heat and cook for just a couple of minutes, depending on how thick the steaks are. Then, turn the tuna over and cook for another couple of minutes.

Add a drizzle of the balsamic vinegar to the salad, place the tuna on the leaves, drain and butter the corn and enjoy with seasoning as required.

Team Pure Beauty