Why getting up early could be good for you

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The early hours might not be something you are familiar with or keen on, but they are not only the quietest time of the day but can also be the most productive.

No one yelling “mum,” no phone calls coming in and no emails landing in your inbox that need an urgent response. There’s also something really special about watching the sunrise and feeling accomplished before breakfast.

If you’re not a morning person, this might sound like hard work, but setting your alarm just a little earlier each day can be all it takes to make big shifts and we have some suggestions on how to make the switch.

Me time
We all know that time by ourselves can be hard to come by, but even a few extra minutes by yourself with your own thoughts can be huge for your peace of mind and mental health. Whether ‘me time’ to you means meditation, doing some yoga, writing a gratitude journal or listening to a podcast with no interruptions, mornings can give you the time to do this, so you feel cared for and looked after.

Do some exercise
We all have good intentions, and we all have our own body clocks, but while the rest of the house sleeps, you could fit in the exercise you keep meaning to do. It could be going for a walk as the sun comes up, running on the treadmill, doing a boxing session in the living room or lifting weights, all of these are a great way to start your day and work towards a goal. Whatever makes you feel good and gets you moving, go for it and we think you will be surprised the energy and motivation this will give you for the rest of the day.

Enjoy one hot cup of coffee
How many times do you make your first coffee of the day but never actually get to drink it while it is hot? Even getting up half an hour earlier than usual will mean you can make yourself a coffee, or tea, and sip it while it’s hot and plan your day.

Eat breakfast
Giving yourself a little extra time in the morning means you can prepare and enjoy a healthy breakfast. It is so easy to grab a cereal bar or knock back a smoothie as you run out of the house, but it doesn’t have to be that way. Eggs on toast, a bagel with smoked salmon and lemon juice or smashed avocado on rye bread are all easy to prepare, quick to eat and good for you – so make that extra time in the day count.

Get to work
For some people, the stillness of the morning is the perfect time to do some work. With an increasing number of us working for ourselves, or having flexible hours, being able to get through your to-do list can be done on your terms. Maybe you are most productive at admin at 6am, or you like to write blog posts when the office is silent, or it could be that getting your accounts done before 7am makes you feel organised and efficient.

Find what works for you and you’ll be amazed at how those extra hours can change the way you live and feel.

Team Pure Beauty

National Vegetarian Week

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Did you know 16th – 22nd May is National Vegetarian Week 2016?

Whilst we often hear the word ‘vegetarian’ being used, what does it really mean?

Well, a true vegetarian is someone who doesn’t eat meat, poultry, game, fish or shellfish and instead eat a diet based on grains, pulses, nuts, seeds, vegetables and fruits.

Some people follow a ‘semi-vegetarian’ diet, which is primarily plant-based diet but includes dairy, eggs and fish on occasion, or in small quantities.

There are various reasons why people choose to be a vegetarian from animal rights and environmental concerns to religious beliefs and health issues.

Vegetarian diets tend to be naturally lower in saturated fat and cholesterol, and higher in plant nutrients than most meat-based diets and include:

• At least five portions of fruit and vegetables every day, more if possible.
• Wholegrain bread, rice and pasta, organic options are always preferable.
• Beans, pulses and other proteins.
• Dairy alternative products such as almond soya and rice milks.
• Unsaturated oils and spreads.
• At least eight glasses of water a day.

By understanding what makes up a healthy, balanced vegetarian diet, it is possible for your to get all the nutrients the body needs without adding in supplements.

Vegetarians can be low in iron, which isn’t great as this can cause anaemia and a weak nervous system. To get enough iron you need to eat a variety of:

• beans, lentils and peas
• nuts
• dried fruits such as apricots and raisins
• dark-green vegetables, such as broccoli, kale and spring greens
• whole grains, such as brown rice and brown bread
• cereals fortified with iron

Vitamin B-12 is also needed to produce red blood cells and prevent anaemia but is almost exclusively found in fish, meat, poultry, eggs, milk, and milk products. Fortified breakfast cereals are a readily available source of vitamin B12 and this is where taking supplements might be considered a good idea.

Omega-3 fatty acids are vital for heart health, but are mainly found in eggs and fish so add vegetable oils, chia seeds, ground flax seeds, and walnuts into your diet mix mix.

Getting started can be daunting but we have some tips to help you:

• Each week cut the number of meat meals you eat so you slowly move over to being a vegetarian. You might find before long you don’t miss meat and it is an easy switch.
• Add greens, such as spinach, kale and Swiss chard into your diet by adding into soups, salads, stir-fries and smoothies.
• Try your favourite recipes without meat. Make a vegetarian chilli by swapping the mince for extra kidney beans. Make fajitas using tofu rather than chicken and go for pasta with a thick organic tomato sauce packed with peppers rather than beef.
• Scan the Internet and library for vegetarian cookbooks and recipes.
• Check out ethnic restaurants and look in your supermarket for new ideas on what to cook and eat.

Regardless of whether you choose to be vegetarian, it’s always good to eat a variety of foods so why not cut out meat this National Vegetarian Week and see how you get on?