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

Eating the right way on holiday

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Big breakfast buffets, all-inclusive cocktails and free after dinner chocolates and liquors are par for the course when you are on holiday, but if you go full speed ahead and fill your boots every night, your jeans might not be quite so happy when you get home.

Yes, holidays are all about relaxing and having fun, but if you go all out on the cheese boards and local wines when you are away, all that hard work spent in the gym and cooking from scratch the rest of the year will be wasted.

It’s not about being a kill joy and missing out on the good things but rather going for the healthier options and having the odd treat here and there so you get the balance right.

We have some easy to follow tips that will mean you enjoy all there is to offer without having hangovers all holiday and muffin top when you get back.

One great thing to is pack snacks for your trip. It is easy to overdo it on crisps and chocolate but if you have bags of nuts and boxes of dried fruit as well as energy bars, we love the new Deliciously Ella ones, then you will be less tempted to eat empty calories.

If you have a buffet at your hotel, look at the salad and fruit options and always start you day with a decent protein based breakfast that will keep you full and balance your blood sugar levels.

When you eat out, look for restaurants that are busy, offer local food, fresh fish and have a vegetarian option – if you search a little you will be surprised at what gems you find.

When it comes to menus, start off with deciding about a decent serving of protein. Go for grilled chicken or fresh seafood and you can then add local salads and vegetables to balance out your meal.

Chips are always up for grabs but think about which carbs you go for, especially if you are away for a couple of weeks. Rice, quinoa (ask about this if you can’t see it on them menu), baked or sweet potatoes are all good options and if you can’t find anything other than the deep-fried stuff, a lettuce wrap for a burger can be a great option too.

We know we need some fat in our diets so drizzle olive oil on salads, add avocado to your eggs and make sure you have some nuts on your cereal.

Cakes and pastries are all there for the taking when it comes to deserts but make the most of luscious fruits and cooling sorbets if you do have a sweet tooth.

Drink plenty of water (go easy on the ice depending where you are visiting) and keep a bottle with you at all times and this will keep you feeling healthy and hydrated. While you might be less partial to a coffee or cup of tea when you are away, the temptation to have an early G&T or glass of wine can really win when you are on holiday. We aren’t saying don’t drink, you are on holiday after all, but remember that alcohol adds calories and makes you hungrier and those beach hangovers in the heat the next day are no fun.

Have a great holiday and enjoy finding some great places, and thing, to eat!

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.

Get your family healthy

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Growing up in the 21st century often seems to be more about iPads, junk food and computer games than the great outdoors and being active, but it doesn’t have to be that way.

As parents we all want the best for our children and getting them off the sofa, eating well and actually moving is key to this.

As there is less time, and resources, at school for PE and games, this is falling more at the feet of families but that is no bad thing. As well as being great fun it is also the chance to spend quality time together and bond.

We have put together some easy steps so you and your family can get fit and healthy.

Eat a Variety of Foods
We hear it all the time but it is vital that you and your family eat a well balanced diet so you body has the nutrients it needs to work well. Cut down and processed foods, take-aways and try to cook from scratch when you can. If you prepare meals together and eat together, this can really help promote healthy attitudes and patterns. Aim for at least five servings of fruits and vegetables a day, this can include:

At breakfast chop four large strawberries on porridge or have a vitamin rich green smoothie
Include six baby carrots, slices of red pepper and a banana in lunch boxes
Snack on an apple, some nuts or blueberries
At dinner include broccoli (about 2 big spears), a cup of salad, or a serving of peas and sweet corn.

Drink the healthy way
Try to limit fizzy drinks, juices and squashes as they adds calories and no real or important nutrients.

When you’re really thirsty, water is the best option. Not only does it stop you feeling thirty, it prevents you from feeling light headed and keeps your organs, including your brain, healthily

Children also need calcium to build strong bones, and milk, cheese and yogurt are good diary options and leafy greens, seafood and legumes are also calcium sources.

Listen to your body
Some parents might think about this but it is key to talk to children about what it feels like to be full. Don’t make it an issue but do point out how your tummy feels when it is comfortably full and when it is too full. Sometimes, children and adults don’t know when to stop eating and over time this can lead to health problems including weight gain.

Limit screen time
This term that is banded around a lot, but does it actually mean? Quite simply screen time is the amount of time spent watching TV or DVDs, playing video games and using a smart phone, tablet or a computer. The more time you spend sitting-down doing these activities, the less time you are being active doing things basketball, bike riding and swimming. Try to reduced screen time, not counting computer use related to school and educational activities, and look at other ways to spend time together.

Get moving
Whilst getting your offspring out of the house might feel like a struggle, it is well worth the battle. We all know how hard to can be to go back to the gym after a break, and it can be just the same for children. Find something that is relatively easy to pick up, that is fun and where you can offer encouragement. Go to the park for a run around, join a local football team, try a trampoline park or go for a bike ride together? The more you do it, the more they will enjoy it and want to take part.

Active family holidays where you are walking, cycling or boating are not only good for all of you but also create fun memories that will last forever.

Being a fit, healthy family opens up many choices for all of you and will hopefully lead to a long, healthy and happy life together.