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

Eat Your Way to Healthy Hair

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They say you are what you eat and that is so true when it comes to hair that is full of life and shine.

Last week we looked at tips and tricks to speed up hair growth and today it’s all about how diet can help you get the most luscious locks ever.

First things first. Your hair is made from protein and eating this is vital if vital if you want strong, healthy hair. Not eating enough protein could lead to hair that is dry, weak and lacking in shine. It is thought that eating very little protein can actually cause hair loss – something you do not want. Chicken, dairy products, eggs, fish and turkey are all fantastic sources of protein with legumes and nuts being perfect for vegetarians.

Iron is another must-have mineral for hair as too little can cause anemia which can lead to hair loss. Chicken, fish and red meat all provide iron that is readily available to the body. If you are looking for vegetarian sources then opt for leafy green vegetables such as kale and spinach as well as broccoli, lentils and spinach.

Let’s face it, for health you can’t go far wrong with a decent dose of Vitamin C, and this is so the case when it comes to hair. Vitamin C is key to the production of collagen which strengthens the capillaries that supply the hair shafts. It helps the absorption of iron and is also an antioxidant that your body will lap up. Blackcurrants, blueberries, broccoli, kiwi, oranges, strawberries and sweet potatoes are all high in Vitamin C and taste pretty good so eat them with every meal.

Another hair friendly vitamin is A, which we need to create sebum. Sebum is an oily substance created by the sebaceous gland and acts as a natural conditioner for your scalp. Eating orange coloured veg such as carrots, pumpkins and sweet potatoes will help which are high in beta-carotene (which makes Vitamin A) will keep that sebum alive and prevent a dry, itchy scalp.

Omega-3 fatty acids can only obtained through our diet and are vital as they provide the oils that keep your scalp and hair hydrated and supple. Oily fish like salmon, sardines, trout and mackerel are fantastic sources as are avocado, pumpkin seeds and walnuts.

It might be winter, but the sun can still damage your hair, so ramp up your Vitamin E intake to protect it. Nuts are a great source as they not only provide Vitamin E but also zinc, so be sure to add them into your diet mix.

A lack of zinc can lead to hair loss and also make your scalp dry and flaky. Fortified cereals and wholegrains are a good source of zinc along with beef, eggs and oysters, so add them to your next weekly shop.

As well as eating vitamins for healthy hair, you could also whip up a quick mask to give your locks an added boost. Once a week mash together one whisked egg yolk and mix this with half a mashed avocado and a large spoon of honey. Massage the mixture onto damp, clean hair and leave for half an hour before rinsing thoroughly and leaving to dry naturally.

Got a super food you swear by? Drop us a line and let us know.

Team Pure-Beauty

Clean eating recipes

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Last week we looked at getting to grips with the concept of clean eating. Today we are following on with some easy to make, delicious recipes so you can put theory into practice.

As we said, clean eating doesn’t have to be a radical departure from the way you eat today but a shift towards enjoying more the good stuff and dropping the less healthy, processed foods that can be so tempting.

Clean eating meals tend to be lower in salt, sugar and calories and because they don’t contain processed ingredients you know exactly what’s in the food you’re cooking.

So here we go with a breakfast, lunch and dinner option.

If you start the day the clean way, you’re more likely to carry on the same. This clean strawberry, avocado and mint smoothie is the perfect way to kick start your system.

You will need:

1 organic banana
2 cups fresh strawberries
3 teaspoons of fresh mint
1 avocado
2 pitted dates
1 cup of coconut water (mineral water if you prefer)
A few ice cubes

Put all the ingredients in your blender, whizz until smooth and enjoy. You can add a handful of organic oats to keep your fuller for longer and of course if you want to go green, blast some spinach or kale into the mix too.

A chunky, bean salad loaded with goodness and nutrients will not only protect your joints and heart but also stop that mid-afternoon slump a cheese and mayo packed sandwich can cause.

This is really simple but really filling and can be made the night before and taken to work.

You will need:

Small can of chickpeas, rinsed and drained
Small can of kidney beans, rinsed and drained
Salad leaves of your choice
A large handful of fresh shredded carrot
One chopped apple
½ a red pepper, sliced
¼ cucumber chopped
1 tablespoon of pumpkin and sesame seeds

Mix these ingredients together then create a dressing from half the juice of a lemon, two teaspoons olive oil, a small teaspoon of ground cumin and a pinch of salt. Drizzle the dressing over the salad and enjoy with a wholemeal pitta.

A chicken and potato tray bake is a super-easy, totally tasty dinner that the whole family can enjoy together ad it is perfect when entertaining friends.

You will need:

4 large organic chicken thighs
3 tablespoons of olive oil
500g of organic new potatoes (halved)
1 organic, unwaxed lemon
140g green olives
8 bay leaves – preferably fresh rather than dried
6 cloves of garlic
Watercress and spinach salad to serve

Set your over to 200C/180C fan/gas 6. Pour the oil into a roasting tin and add the potatoes, olives, lemon, bay leaves and garlic. Mix everything together and insure all ingredients are equally coated in the oil. Next add the chicken, skin-side up, season and put in the over for an hour. Check the potatoes are softening after one hour, then cook for another twenty minutes to ensure the meat is perfectly cooked. Serve with a salad and iced water with lemon and cucumber.

During the day enjoy healthy clean snacks, drink plenty of water and keep caffeine and alcohol to a minimum.

If you have a clean eating recipe, let us know about it.

Be berry happy this week

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We are constantly being told that berries are good for us and an affordable ‘super food’ and it is easy to see why. These little lovelies don’t just look pretty and taste amazing but they are packed with antioxidants, fibre, vitamin C and flavonoids so adding to your diet is an easy, delicious way to be healthier.

Here’s just a few facts we didn’t know about:

A small handful of around 40 blueberries contain nearly eight times more antioxidant activity than a small banana.

Berries are great for losing weight because their high water content means you fill up quicker without loads of calories.

The flavonoids in raspberries create the lush, red flesh, and guard against cancers, heart disease, asthma, arthritis, cataracts, Alzheimer’s and age-related neurological diseases. Grab those raspberries in your next shop.

When you need a vitamin C boost go for strawberries because just nine will give you your entire daily requirement.

Amazingly the tiny seeds in blackberries are a fantastic fibre source.

The guys over at Seasonalberries are constantly on the look out for fun ways to add fruit into everyday eating and they have really hit the spot with these yummy blueberry muesli bars. These nutritious little bars of goodness are perfect for breakfast on the go, for adding to lunchboxes and as a post-run snack.

To make ten you need:

150g (5oz) blueberries
1 level tablespoon cornflour
75g (3oz) mixed sunflower seeds, pumpkin seeds and sesame seeds
175g (6oz) porridge oats
150g (5oz) butter
75g (3oz) light muscovado sugar
2 level tablespoons golden syrup
75g (3oz) wholemeal plain flour

Preheat the oven to 180oC (350oF) or gas mark 4. Lightly brush the base and sides of a shallow 20cm (8inch) cake tin and line the base with non-stick baking paper.

Pop the blueberries in a bowl, sprinkle over the cornflour and gently mix with a spoon until the fruit is evenly covered.

Add the seeds to a plastic bag, seal the end of the bag then bash with a rolling pin until the larger seeds are crushed. Scoop out three tablespoons and put into a bowl with three tablespoons of the oats and save for the topping.

Add the butter, the sugar and the golden syrup to a saucepan and cook over a low heat for 3-4 minutes, stirring with a wooden spoon until the margarine or butter has melted.

Take the saucepan off the heat then add the seeds from the plastic bag and the rest of the oats into the pan along with the flour and mix together well.

Spoon about two thirds of the oat mixture into the paper lined tin and spread flat with a round bladed knife. Sprinkle the blueberries on top then dot small spoonfuls of the rest of the oat mix on top to make an even layer with a few of the blueberries still showing. Sprinkle with the saved seeds and oats.

Bake for 25-30 minutes until the top is golden brown. Take out of the oven with oven gloves, put on to a wire rack and leave to cool in the tin.

Loosen the edge of the muesli bars, take out of the tin, peel off the lining paper then cut into 10 bars and then put in an air tight container, or wrap individually in foil and keep in the fridge until needed.

Enjoy.