How to eat for wellness in 2020

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Too many sausage rolls eaten?

Too many cocktails drunk?

Too many chocolates picked from the box?

Christmas is a time for fun and we all like to indulge, but all that rich food and sugary drinks can play havoc with our waistlines as well as our skin, teeth and mood.
Eating a healthy, well balanced, varied diet is key for good health and well-being and it can also help keep things like heart disease, strokes and certain cancers away.
We aren’t going to tell you to try a faddy diet or starve yourself because that won’t do anything for anyone, but we do have some ideas of how you can change what you eat and drink, and feel better for it.

Eat breakfast
We know this isn’t for everyone, but eating breakfast is the best way to start your day. Don’t load up on cereals packed with sugar or knock back an energy drink when you wake up, because you will crash and burn. Wholemeal toast with peanut butter, a fruit and veg smoothie, porridge with banana and blueberries or avocado smash are all perfect morning starters and they will see you through the morning.

A starter for five
Old news maybe, but eating at least five portions of fruit and vegetables every day is the goal. It doesn’t matter if it’s fresh, frozen, tinned, juiced or dried, but get in the habit of having five servings and if you can go further, you are winning.

Drink more water
It’s clear… drink more water if you want to feel good. The advice is to drink between 6 and 8 glasses of water a day and this will impact you mind, body and skin. You might also want to cut the caffeine and fizzy drinks and switch to herbal teas which will help hydrate and calm you.

Keep snacks in your bag
Dried fruit, nuts, rice cakes, bananas and home-made date bars can be kept in your bag, car or desk drawer and not only will they fill you up, they are so much better for you than a bar of chocolate or slice of cake. Yes, have treats, but now and again and not every day.

Make switches
White bread and pasta aren’t going to really do much for you, so why not switch to wholegrain alternatives? Sweet potatoes are a brilliant source of vitamin C, so leave the mash for another day, and a bowl of berries will beat a bag of sweets any day.

Go plant based
This isn’t for everyone but cutting animal products out of your diet isn’t a bad idea. If a full vegan diet isn’t right, maybe think about being veggie or if this is still too much, go meat and dairy free a couple of days and week and let natural plant goodness fill your plate and your tummy.

Exercise more
We aren’t saying that you need to train for a marathon or become an Iron Man candidate but moving your body goes hand in hand with improving your diet. The weather might still be cold, but a run around the park will warm you up, a swim is a low impact exercise many of us can do and if you want to spice up your life, how about a salsa class with a friend? Don’t sign up for an expensive gym membership in January that you won’t use, but do look for something you will enjoy, because then you will want to do it, and you’ll be glad you did. Do remember, that going for a job doesn’t mean you can then eat a massive take-away, but you can make curries and soups from scratch that will nourish your body for longer.

Got a tip for us, let us know as we are all for a happier, healthier 2020.

Team Pure Beauty

How to pack a healthy lunchbox

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A cheese sandwich, packet of crisps and an apple might be a throwback from the ‘80s but for many of us it’s whatever we can make quickly, or buy, that gets put into our lunchbox.

While we know we need to eat a balanced midday meal, the reality can look very different, often grabbing something on the go that will only leave us hungry and reaching for a chocolate bar come 4pm.

We have had a look at some easy, quick nutritious options that will keep hunger at bay and they taste pretty good too!

Pasta pack ups
We know people worry about carbs, but pasta can be a brilliant lunch staple that can be eaten hot or cold. Whether you go for white or brown, lentil or rice in bows or shapes is up to you, but there is so much choice out there you can have something different each day of the week. Salmon pasta, chicken pasta and veggie sausage pasta can be made the night before and eaten straight from the fridge at midday or popped in the microwave and you’ll have a hot meal in minutes. You can add veggies or salad as well as sauces and pickles to create a lunch that is healthy and nourishing and won’t leave you with a rumbling tummy come 2pm.

Rice salads
High-fibre brown rice is a really good way to ensure you are left feeling satisfied all afternoon. Just as with pasta, there are a lot of ingredients that can be added from sardines, egg, ham and cheese and if you throw in some cherry tomatoes, cucumber, peppers and nuts, you will be the envy of the office.

Protein pots
We all know that we need protein for a balanced diet, but we don’t always get enough to help us get through the day without flagging. Beef and broccoli, tuna and tomatoes and teriyaki chicken are all tasty, easy lunchtime eats. Mixed beans, spinach, sweetcorn and sweet potatoes can all be added to pack out the protein and prevent you from running on empty during the afternoon.

Have a wrap
If bread isn’t for you but you want some energy giving carbs, flatbreads and tortillas are a good alternative. Peanut butter and carrots, salmon and veggies as well as humous and peppers are good ideas and you can load them up with salad to help get to your five a day. Warning; take napkins as these can get messy but they are so worth it.

Soup on the go
If you are busy but want something warm and filling, soup in a flask is a good option. Yes, you can open a can and bung it in the microwave but Mexican bean, vegetable, carrot and coriander and chicken noodle are super easy to make and if you cook in batches and freeze you will have something ready and waiting for you to take to work. Add in an apple and a smoothie, and you will be keeping bugs and hunger away as you boost your immune system with vitamins!

Super sarnies
OK, we can’t go without mentioning sandwiches, but there is more to this lunchtime basic than white sliced as soda bread, pitta, olive rolls and wholemeal bagels are all there for the taking. Bacon, brie, turkey, cottage cheese and avocado are the ingredients of lunchtime dreams and make delicious, nutrient-dense sandwiches that will make you want midday to come around fast.

Something sweet
You don’t have to stick to savoury at lunchtime. A fruit salad, yogurt with sliced banana, homemade flapjack with dried apricots and even a square or two of dark chocolate will give you something sweet to enjoy without overloading on nasties.

Why not make a batch of blueberry muffins on a Sunday, put them in an airtight box, or freeze half, and you will have something sweet a tasty to add to your lunchbox all week long.

Team Pure Beauty

How to avoid weight gain this winter

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When the temperature drops and the nights are dark, it is easy to spend your time curled up on the sofa eating sugary snacks and keeping warm, rather than eating salads, heading outside and getting active like we do in the summer.

Bearing this in mind, it’s therefore not uncommon to put on a little weight during the winter months, but this doesn’t have to be the case. By making small changes to your lifestyle now, you will not only help your waistline, but your mental health and overall wellbeing could benefit too.

Always have breakfast
As tempting as it is to have an extra ten minutes in bed, having breakfast in the morning is not only a great way to start the day but can also stop you from eating more later in the day. Pass on the sugary cereals and carb heavy white toast, and instead look at having a high protein meal that will keep hunger locked up for longer. Scrambled eggs and avocado are a great idea, poached eggs with smoked salmon will throw in some amino acids. Of course there is nothing quite like boiled eggs and soldiers, but swap the bloomer for dark rye bread and you will be laughing.

Take care of your gut
You might not know this but many experts believe that our gut bacteria plays a role in our body weight. Think about taking a live bacteria supplement and this could not only improve your delicate gut flora but also help you to keep a handle on your weight too.

Don’t take on too much
Yes, we know that life is busy and you are pulled in every which way but stress isn’t going to do you any good. As well as making you worry, cortisol, the stress hormone, can affect energy expenditure and increase our consumption of foods that are high in fat and sugar. This can cause weight gain around the tummy and, with this, comes an increase in health risks, so we would suggest trying to reduce your stress levels for the sake of both weight management and long-term health. To ease stress, find a new hobby, say no now and again if you have too much on, and if you can, turn your phone off and step away from screens, even for just an hour and this might make a big difference to your mood.

Eat real food
Rather than being focussed on counting calories and restricting what you eat, instead eat whole, nutritious, unprocessed foods that will nourish your body and mind. Try to eat two pieces of fruit and have five servings of vegetable a day. Stop putting those white carbs in your trolley and instead, switch to fibre rich whole grain rice, bread and pasta, and you will find these not only fill you up but keep you regular too! Eggs, nuts, seeds, fish, seafood, lentils, beans, chickpeas, organic meat, quinoa and tofu are all good quality protein that are delicious and good for you, so get creative in the kitchen and see the difference these foods can make. As well as this, drink lots of water, keep caffeine and alcohol under control and get plenty of sleep.

Exercise
Step away from the screens if you want to maintaining a healthy weight and good fitness levels. We aren’t talking about going to the gym everyday, but doing something you enjoy which takes you mind away from your worries, and the food cupboard, is a really good idea. Whether it is hot yoga, swimming, dancing, martial arts, a bootcamp class, cycling or running, do it three times a week and if you do it with a friend, you will have to go.

Team Pure Beauty

Healthy meals the slow cooker way

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Far from being old-fashioned, slow cookers are the cool kids on the block when it comes to making healthy, wholesome food, The brilliant thing about these culinary beauties is that you don’t have to slave in the kitchen for hours to make a wonderful meal for all to enjoy.

From soups and stews, to casseroles and curries, we have a feeling that if you make the move to the slow side, there will be no looking back.

Bolognaise
The days of splashing tomato sauce everywhere when you make a bolognaise are over, because the slow cooker will keep it all contained. You might want to brown off your mince and onions first, then you can add this mix to your pot, together with two tins of tomatoes, onions, carrots, celery, garlic, mushrooms, tomato purée and herbs. Put the lid on and let it cook for around six hours and the magic will get to work. When meal time comes around, cook up some pasta, pile onto plates, add some parmesan and enjoy.

Tofu curry
With more and more people choosing a plant-based diet, the slow cooker is a ‘must have’ for vegans. Put some diced tofu, a blend of spices, curry paste, some peppers, green beans, and diced onions together with coconut milk and a little water, into the pot and leave to slowly simmer. In just a few hours you will have a healthy, totally tasty meal that you can eat for dinner, and pack for lunch the next day. Just add rice, and you are good to go.

Spicy sweet potato and lentil stew
Lentils are a really great source of healthy protein and are also cost-effective when it comes to cooking. Mix a few tablespoons of red lentils, with diced sweet potatoes, sliced carrots, and celery as well as peeled leeks, a thumb of crushed ginger, and a small teaspoon of curry powder. Place it all in your slow cooker with a cup or so of water, put on a low heat for around six hours and you will have a delicious, nutritious meal waiting for you when hunger strikes.

Mean meatballs
You might not have thought about the slow cooker for meatballs, but this dish is perfect for exactly that. Either buy pre-made beef or turkey meatballs, or you can make them yourself, and as with bolognaise, brown the meat and onions before adding them to the pot with tinned tomatoes, tomato purée as well as frozen peas and mushrooms. Put the lid on, press go and let the flavour of the ingredients get to work as you get on with your day. This dish is perfect with rice or pasta and a side of broccoli, and the leftovers are great cold in sandwiches the next day!

Mushroom soup
Mushrooms are jam-packed with B vitamins, potassium, iron and copper, and make a brilliant slow cooker soup. Slice a good-sized pack of mushrooms and put them in your slow cooker together with vegetable stock, browned onions, garlic plus salt and pepper, and cook on high for about three hours. If you want the soup to be thick and full, add some cream, then serve with crusty bread and a cheese board.

Lasagne
You heard it right here, you can totally make a delicious lasagne in a slow cooker. Once the meat and onions have been browned, mix with a couple of cans of tomatoes, tomato purée and a dash of Worcestershire sauce, then layer this with your pasta sheets and cheese sauce. Put the lid on and cook for around six hours on low. Once piping hot, serve with a green salad and garlic bread and we think you will be pleasantly surprised at how good it tastes.

Lentil soup
There is nothing boring about lentil soup if you add in chickpeas, cinnamon, cumin, turmeric, and cayenne pepper as well as any veg you have kicking around in the fridge. Cook on slow for a few hours and you will have a filling lunch or late supper waiting for you when you are feeling peckish.

If you have got a recipe you think we would like, drop us a line as we would love to know what it is.

Team Pure Beauty

Go organic on a budget

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We are increasingly being told that organic food is the way to go if we want to be super healthy and environmentally aware.

While we are all for that, we know this route can also be a more expensive option, so we have looked at how you can make the switch even if you have a budget you need to stick to.

Start with your kitchen cupboards
First of all, don’t throw out everything in your kitchen that isn’t organic – that causes waste which isn’t the aim of this exercise at all. As you run out of basics such as pasta, canned tomatoes, beans, rice, and other everyday dried goods, replace them with organic, which are often found at the same price as your regular non-organic items. Over time easy swaps will mean you have a kitchen cupboard which is full of organic basics so you will always be able to create a tasty meal or snack that is good for you and the world around you. You might also want to apply the same principles when it comes to cleaning products, as well as clothes, as there is a whole range of organic products out there just waiting to be found.

Do your research
Increasingly, supermarkets and independent retailers are offering organic ranges, so it is worth researching who is doing what. Outlets including Aldi, Asda, Tesco, Waitrose, Sainsbury’s, Lidl, and Morrisons now sell their own brand organic ranges which can be more cost-effective than dedicated non-organic branded products which not only means you can get the best value for money but you have a better choice. It may take time to do this, but we think it is worth shopping around and doing some price comparisons to get the best deals for you. Oh, and don’t forget to go to your local greengrocers, butcher and farmers’ market as they can be real organic treasure troves.

Go with the seasons
This can take a while to get used to, but if you want to go organic and keep costs down, eating local produce when it is in season is the way to go. From tomatoes and strawberries to rhubarb and apples, there are some great foods out there, you just need to know what to look for and when.

Buy a box
Another way to eat with the seasons is to take part in a box scheme. There are various options out there, including Abel & Co and Riverford as well as local companies and they are a fantastic way to move to organic eating. You can mix and match your foods, including eggs, meat, and cheese, to get a box that is right for you.

Shop at the end of the day
This isn’t exclusive to organic food, but if you shop at the end of the day and check the discount section, you will be amazed at some of the bargains on offer and if you freeze what you aren’t going to eat that day, there is no waste either.

Leave packaging behind
Retailers are starting to stop using unnecessary food packaging and this is often the case with organic options. You don’t need broccoli wrapped in plastic, so take a bag for life, or even better a basket, when you shop and you can feel extra pleased with your choices.

Do it yourself
Growing your own food is a brilliant way to go organic. We aren’t saying go and buy a farm and get chickens, but growing herbs in the kitchen, tomatoes in tubs and runner beans in the garden are simple ways to do it yourself. Not only do these taste miles better than shop bought produce, but having your own mini kitchen garden is rewarding and totally cost-effective, go you!

Cooking from scratch
With a well-stocked larder, we hope that breaking away from microwave meals and cooking from scratch might be easier? One of the best things to do is plan your meals and then batch cook, freeze portions and make lunches in advance. From soups and stews to pasta sauces and flapjacks, you will honestly wonder why you didn’t start soon.

Organic when you eat out
You don’t have to be tied to the kitchen sink to make organic choices. You will increasingly find organic restaurants when you are out and about, as well as organic coffees and teas being served in cafes and wines and beers in pubs. Once you starting looking you will be surprised at what is on offer out there.

We hope you can see that while you need to be a little creative, small lifestyle changes can help you and the planet be healthier and happier.

Team Pure Beauty