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

Keep calm and get flipping

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Pancake Day, officially known as Shrove Tuesday, is heading our way and we are super excited!

The great thing about pancakes is that as well as tasting great they are easy to make and a really sociable way of cooking. Family and friends can all help with making the batter, fillings are a totally personal choice and of course, everyone likes to get involved with the flipping.

To avoid pancake disasters on the day, we suggest you get some practice in over the next week. For a basic, but brilliant batter, you will need:

140g plain flour
200ml whole organic milk
2 large free range eggs
Table salt
25g unsalted, melted butter
Vegetable oil (it has no taste)

With everything ready, sift the flour and a pinch of salt into a medium-size bowl. Create a shallow hole in the middle of the mix then add the milk and break your eggs into the hole and slowly whisk it altogether. Add the water, whisking constantly, until you have a smooth, lump free batter.

Keep the batter covered and leave it to settle for around 30 minutes, after this time you can whisk in the melted butter, again until your mixture is smooth.

Put a little oil in a non-stick pan and place on a medium heat.

Once hot, pour around two tablespoons of your batter into the pan and swirl around the based ensuring it is evenly coated.

The idea is to create a thin, delicate, crepe so you only need to cook for around one minute on each side.

If you are brave enough, flip your pancakes and hope for the best but for the more cautious cooks out there, use an egg slice to turn.

Once you have a stack of pancakes, it is time to get to work with toppings.

Sweet, savoury, healthy, naughty, skinny, loaded, sugary, veggie, fruity or plain, you can be as creative as you like when it comes to pancake fillings and toppings.

We are torn between sweet and savoury here at Pure Beauty, but our favourites, in no particular order, are:

Melted cheese and baked beans.

Fish fingers with lettuce and mayo – yes, really!

Ham, onions and blue cheese.

Peanut butter and ice cream.

Strawberry jam and whipped cream.

Chocolate sauce and marshmallows with a scoop of cookie dough ice cream.

Courgettes with feta cheese and red pepper.

Chicken and garlic mushrooms.

Soft fried egg and spinach with black pepper.

Rhubarb compote and organic, vanilla ice cream.

Kiwi fruit and blueberries with a drizzle of maple syrup.

Bacon with cheese and sun dried tomatoes.

Pulled pork with apple sauce.

Smoked salmon and cream cheese.

Banana and mango with crème fraiche.

Cooked apples with salted caramel sauce.

And of course, sugar and lemon.

Don’t forget, you can change your batter so it is gluten free, or use whole wheat flour instead of plain.

Pancakes are perfect for breakfast, brunch, lunch and dinner, so don’t keep them for just one day of the year, enjoy them all the time.

Have fun making your pancakes and let us know your favourite fillings.

Team Pure Beauty