Exam season can be a challenging time. That’s true whether you’re the person taking the exams or someone watching a loved one go through it all!
If you’re experiencing feelings of stress and anxiety due to exams, it’s important to know how to calmly navigate these feelings. While symptoms may feel uncontrollable at times, there are techniques that can help.
Let’s get started by understanding exactly what we’re dealing with.
What are stress and anxiety?
Stress is how we react when we feel under pressure. It often occurs when we’re in a situation we don’t feel like we can control – like, for example, an exam!
Our body reacts as if we are under threat. The nervous system shuts down, putting us into fight or flight. This may manifest as fatigue, shortness of breath, trouble sleeping, or even gut issues. Often, it can lead to anxiety.
Performance anxiety is particularly relevant to exam season. This is a feeling of unease, dread or fear relating to a future task and our ability to perform. As you might imagine, it’s is a very common reaction to exam-induced stress.
Techniques for coping with exam stress
Observe: Acknowledge that you feel stressed or anxious. Don’t try to distract yourself from it; allow it to be there. Then notice all the other things you are also feeling: the air in your nostrils; the room’s temperature; are you hungry, thirsty or tired?
Accept: Understanding the ‘why’ can be a huge help. You feel like this because you want to do well. It shows you care! Tell your brain that your feeling of stress or anxiety is a feeling of adrenaline or passion.
Let go: Take three deep breaths, in through the nose and out through the mouth. With every exhale, repeat in your mind, ‘I am safe.’ Shake off your hands, and have a glass of water. Everything is going to be fine.
Let’s face it: we can’t completely eliminate stress from our lives. However, we can learn tools and techniques to reduce stress, and we can use these to remain calm and collected during stressful situations.
The first part of the process involves understanding the physical and emotional effects of stress. Once we understand what’s happening – and why – we can start taking steps to address this.
What is stress?
Stress is a feeling of being put under excessive pressure, whether that’s getting stuck in traffic on the way to work, dealing with difficult colleagues, or having a long-standing family disagreement. During these frustrating or uncomfortable situations, we may feel threatened and upset, which will cause a stress response. This can change the way we behave and heighten our emotions.
It is inevitable that we will experience stress in some form or another in an average week. However, regularly experiencing serious stress can take a long-lasting toll on our well-being.
Symptoms of stress
Low energy Headaches Aches, pains and tense muscles Chest pain and rapid heartbeat Insomnia Frequent colds and infections
What causes stress?
Sometimes our bodies misinterpret a difficult situation as a threat – for example, being called to an unexpected meeting. When that happens, our hypothalamus (a section of your brain) sets off an alarm system. These triggered nerve and hormonal signals prompt the adrenal glands to release stress hormones, including adrenaline and cortisol. It’s known as the fight or flight response.
Adrenaline
This hormone will increase your heart rate, elevate your blood pressure and boost your energy supplies. Some people enjoy the excitement from a rush of adrenaline, particularly when participating in extreme sports, but it can also make you feel panicky and stressed in an everyday setting.
Cortisol
The primary stress hormone, cortisol will increase glucose in the bloodstream, enhance the brain’s use of glucose and increase the availability of substances that can repair tissue. It will also limit bodily functions not essential during a fight or flight situation.
Once the body is aware that the perceived threat has passed, hormone levels return to normal. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to their natural state, and your systems can resume regular activities.
When a person is regularly feeling stressed, the fight or flight mode becomes the natural state. That can be exhausting and detrimental to health.
How to reduce stress: The when/what/why technique
There are three steps you can take if you are feeling stressed: ask yourself when, what and why. When: If you’re experiencing physical signs of stress, such as a headache or tense muscles, try to connect them to a moment in your day that may have caused the symptoms. Put simply, when did you start feeling stressed? What: Identify the causes. Try to find relief from your stress by putting the reasons into three categories: 1) Those with a practical solution 2) Those that will improve or elevate with time 3) Those you have no control over Once you have categorised your stress, you can either let it go or work towards a solution. Why: Now it’s time to review why the stressful situation happened. Are you taking on too much work? Can you delegate? You may need to prioritise the items on your to-do list to release the pressure built by trying to tackle too many things at once.
How to use mindfulness to reduce stress
Mindfulness is the art of paying attention. It’s about focusing the mind on something specific and allowing external thoughts to pass. By doing that, you can start to reduce feelings of stress.
The idea is to encourage our minds to be in the moment. You can sense the tug of the past and the future, but you have chosen to focus on the opportunity and potential of the present.
Everybody knows that saunas are quiet, contemplative spaces where you can relax and unwind. But did you know that regular sauna sessions can boost your physical fitness as well as your health and happiness?
Let’s take a closer look at the fitness benefits of regular sauna use, from improving your endurance to shortening your recovery times.
1.It helps you warm up (literally)
A pre-workout sauna session will warm and loosen your muscles, prepping them for a gentle stretch to minimise the possibility of strains and sprains during exercise.
That’s because the heat of the sauna activates thermoregulatory pathways via the hypothalamus and central nervous system (CNS), leading to activation of the autonomic nervous system. In plain English, that means the heat switches on the system that controls many of your bodily functions.
Just remember to keep your time in the sauna brief, and to hydrate before and after.
2.It may lead to greater endurance
Research suggests that post-workout sauna sessions can improve your physical endurance. In 2007, a study tracked male runners taking 30-minute post-workout baths at 88°C for three weeks. When results showed that every athlete had increased his running endurance, researchers suggested that the heat had helped improve cardiovascular capacity, which in turn led to better oxygen levels and enhanced endurance.
3.It’s a moderate cardio workout
You can expect your heart rate to rise to 120-140 beats per minute during a sauna session. When you leave, it will likely drop below your usual resting level. This change in cardiac output will help your heart grow stronger.
To take advantage, divide your sauna session into three or four short sets, alternating between 10 minutes in the heat and 2-3 minutes cooling down. The fluctuating temperature will elevate your heart rate by up to 60%, which is the same as moderate cardio exercise.
4.It helps preserve muscle mass
You work hard for those gains, so don’t let them disappear! A 2021 study into how saunas might extend “healthspan” (the number of years you live with vitality) found that regular sauna use not only protects against cardiovascular and neurodegenerative disease but may also help to counteract sarcopenia, the age-related loss of muscle and skeletal mass.
5.It reduces muscle soreness
A sauna session is not only mentally relaxing — it also helps the muscles to relax after an intense workout. According to the Harvard Medical School, blood flow nearly doubles during a sauna session. As the blood flow increases, the muscles relax, which in turn improves muscle recovery and reduces muscle soreness, enhancing the overall recovery process.
The key here is to pair your post-workout sauna session with recovery exercises rather than simply staying put in the heat. A gentle recover-and-stretch workout before or after the sauna will leave you feeling limber, supple and ready for the next challenge.
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Imagine being outside on a warm, sunny day breathing in the fresh air and listening to a soft breeze rustle through the trees. Sounds relaxing, right? Spending time outside is one of those simple pleasures that many of us have access to — and it has been proven to work wonders for your physical and mental wellbeing.
If you’re looking for ways to relax and unwind, the many benefits of fresh air and natural sunshine may be exactly what you need. Here’s why prioritising outdoor time should be part of your regular routine.
You’ll get your daily dose of vitamin D
Vitamin D is essential for our body to absorb calcium and maintain strong bones, teeth, and muscles. It also helps prevent osteoporosis and reduce inflammation as we age. Although we can get vitamin D from certain foods we eat, 90% of it is from casual exposure to sunlight especially in the UK’s warmer months from early April to late September.
To get your daily dose of vitamin D, try to spend at least 10-15 minutes per day in the sun, preferably in the morning when the UV rays aren’t as strong. Sunshine can be a real mood booster, and you’ll also notice you have more energy to get you through the day.
Your mental health will thank you
Spending time outside with nature has been found to help people manage and reduce feelings of anxiety and depression. According to the Mental Health Foundation, appreciating and connecting with our natural surroundings can support our sense of well-being.
Spending just 20-30 minutes outside every day can significantly reduce your stress levels. That could mean taking your morning workout outside or winding down after a hectic day with an evening walk to get the benefits of outdoor exercise at the same time.
It can help you get more ZzZs
We know getting quality sleep is essential to our overall health, but that doesn’t mean it’s always easy. Getting exposure to natural light can help regulate your circadian rhythms and enable a more natural sleep pattern. A circadian rhythm is your body’s internal clock which controls a wide range of processes including physical, mental and behavioural patterns.
In addition to natural light exposure, getting outside will help calm nerves and anxiety that may be keeping you up at night. Fresh air also contains more oxygen which helps lower blood pressure and heart rate. If you regularly tire yourself out with outdoor workouts, you’ll start noticing that you’re snoozing the second your head hits the pillow.
You’ll become more mindful
Practising mindfulness and being in the moment can be difficult when you’re surrounded by technology and the distractions of home. The time you spend outside can be a chance to unplug and focus on yourself. Research also shows that natural scents like flowers and freshly cut grass can make you feel calmer and more relaxed. One study conducted by Kyoto University in Japan found that the smell of pine and a walk through the forest, known as “forest bathing”, can help reduce feelings of depression and anxiety.
It promotes work-life balance
If you have a busy job, you know that if you want a break, you must set aside dedicated time for it. For most people, going for a walk or doing an outdoor workout means stepping away from their desks for a little while. Working outdoor time into your schedule naturally means you’ll be taking a break from work.
It will become a priority
The more time you spend outdoors, the more you’ll come to crave it. Friluftsliv, a popular Nordic philosophy that translates to “outdoor life”, is all about committing to prioritizing time spent outdoors regardless of the season or the weather. That means embracing even the wettest UK days and not letting anything stop you from getting out for some fresh air.
With a little forethought and motivation, adding more fresh air and sunshine to your day-to-day life doesn’t have to mean changing your entire lifestyle.
We all know that exercise benefits our bodies. What’s becoming increasingly clear is the effect of movement on our mental health.
This is particularly true when it comes to the links between exercise and anxiety.
37% of women and 30% of men in the UK reported high levels of anxiety in 2022/2023, according to recent research. It’s a significant increase from 10 years ago, when the numbers were 22% and 18%. The potential power of exercise to reduce anxiety is more important than ever.
Studies have shown that exercise works to relieve anxiety in a variety of different ways. Movement releases endorphins, the ‘feel-good’ chemical, into your body. It also boosts levels of dopamine, norepinephrine, and serotonin that make you feel more alert. On a simple level, exercise is also a good distraction, allowing you to focus on the present.
But how do you make exercise and anxiety management work for you? Our tips will show you how to create a personalised routine to reduce stress and anxiety in your life.
Use exercise as a break in your day
If you already have a busy schedule, it may seem impossible to add exercise to your daily routine. But getting active doesn’t have to take up a lot of time. Try ‘exercise snacking’: brief bouts of exercise that you can sprinkle throughout your day. Schedule 5-minute breaks to get up and move.
A quick walk outside
HIIT moves, like reps of lunges, burpees, or squats
A short yoga vinyasa flow
Do some chores around the house
Have some fun, dance it out!
Building a regular exercise routine works best when you keep yourself accountable. It doesn’t have to be just you: get the whole family moving if that helps you stay motivated.
Pick practices that fit your style
Different types of exercise have different pay-offs, so finding the best exercise for anxiety is often a personal choice. Anxiety management for some people might be all about the adrenalin rush. Higher impact exercise routines as straightforward as running or as structured as a high intensity interval training (HIIT) can satisfy that need, and work as an effective distraction against stressors.
Prefer a slower pace? Holistic exercise routines, like yoga, incorporate meditation into physical activity that benefit body and mind. Meditation is a form of mindful exercise that uses breathing exercises and sensational awareness to help you slow down and self-reflect. Health experts actually recommend breathing exercises for stress, and it’s a practice you can take off the mat and use in the moments you need it. Try these simple breathwork techniques to get started.
Combine exercise with self-care
Pay attention to your limits, and do not overlook the benefits of self-care after physical activity. After all, if you don’t recover properly after exercise, you can easily get injured and lose motivation. Self-care can look like a soothing bath to ease muscle tension, taking time to stretch before and after exercise, and embracing some quiet relaxation just for yourself.
When you do find that practice of exercise and self-care that you enjoy, remember to set a consistent routine with achievable goals so you don’t lose motivation.
Finding a workout routine can feel overwhelming at first but there are little things you can do to make it seem less daunting:
Pick a time to exercise the day before to give you time to prepare
Get your workout kit ready the day before you plan to exercise
Start small – don’t push yourself too hard at the start with manageable workouts
There might be days when you may not feel up to exercising, don’t beat yourself up about this and give yourself the break your body needs and restart your routine the next day
Find your workout community
Mental health is impacted by our access to the communities and people we love. Having an exercise-based community that you check-in with each week is a great way to engage with people and places outside of your home. This can involve joining a gym, a class or a running club.
Stay present
Intentional exercise and anxiety management is a helpful practice, and has transferable use for your general wellbeing. Try to stay present in the moment, as you maintain a pattern of activities you enjoy, and don’t be afraid to try something new.
Meditation comes in many shapes and sizes. Meditation isn’t ‘one size fits all’ – what works for one person may not resonate with somebody else. A common misconception of meditation is the idea that to meditate you must sit and wait for the mind to go blank, after which we get frustrated when all we can hear is the inner dialogue of the mind, decide we can’t practice meditation and give up. The results: feeling more stressed and anxious than when we started.
We want to help to correct this misconception. Meditation can be practiced moving, at any point, in any place, for varying lengths of time. It can be to music, it can be guided, and it can use breath-work.
What is Gratitude Meditation?
Gratitude Meditation is a style of meditation which encourages us to mindfully focus on the things and people we are deeply grateful for. This type of meditation practice allows us to self-reflect, and is strongly and consistently associated with a greater sense of happiness and well-being.
In many ways, instant gratification as become the norm and to seek fulfilment, we indulge in the things that often make us feel good right away, as opposed to investing time in things that will make us feel content more fully and permanently. Through meditation, our mind recognises that it does not need instant gratification in the external world to feel validated, joyful and at peace.
How does it work?
In the hustle and bustle of our day-to-day lives, focusing on expressing gratitude for everything in our lives; our bodies, our senses, our loved ones, can help us to stay positive and satisfied. One way we can enhance our experiences, is to live and think through the lens of gratitude, which alters our perspective and can result in a more positive, joyful life.
Practicing gratitude can be simply taking that time in our day to reflect on all that you are grateful for. Make a conscious effort to appreciate what makes us feel good. Buddhist monks use gratitude meditation morning and night, to reflect on their day, noting everything that helped them survive: the good and the bad.
Benefits of Gratitude Meditation
Counting our blessings and feeling gratitude can help us to increase our optimism, relieve depression, lower stress and improve immune function, reduce blood pressure and strengthen our relationships.
How you can practice Gratitude Meditation
Here are some simple ways in which you can practise Gratitude Meditation in your day-to-day life:
Slowing down to enjoy and appreciate the food you eat.
Taking a moment to take a deep breath and ground yourself.
Valuing the people in your life and the joy they bring.
Appreciating all that your body does for you on a daily basis.
If you hear, smell or see something you find irritating – instead be grateful for your senses.
Before going to bed, write down or think of any three things you are grateful for.
When you wake up, before getting out of bed, make a conscious decision to be more content.
Keep a journal to remind yourself of all there is to be grateful for.
Together, let’s make a conscious effort to truly appreciate all that makes us feel good, and be thankful.
When we speak about winter in the UK, we often talk in terms of survival: getting through it, pushing through to spring. But what if it’s possible not just to survive the winter, but to thrive?
There’s no doubt that this season can be tricky. Dark mornings and evenings, post-holiday fatigue, colder temperatures – all of these things can drain our energy. And yet it’s possible to turn the apparent disadvantages of winter into advantages with the right outlook. Indeed, studies show that a positive mindset can strongly effect our experience of winter.
Of course, for those with Seasonal Affective Disorder (SAD), it’s a different picture. If that’s the case for you, talk to your GP if you’re struggling to cope. But if your annual winter blues are on the milder side, we have some ideas for transforming the colder season into a time of real opportunity.
We’re certainly not saying you should try all of these ideas – that would be a truly exhausting winter! Take a look and pick out the suggestions that really speak to you. Who knows, some these self-care ideas may turn you into a true cold-weather animal, ready to thrive as the mercury drops.
1.Head to the spa
From Finland to Norway, there’s one thing many colder-climate countries have in common: an appreciation of the healing power of heat therapy. In the UK, we’ve been a bit slower to embrace the sauna as a winter sanctuary, but that’s rapidly changing.
Public saunas are popping up across the country, from city-centre spaces to seaside spots. Research into the health benefits of regular sauna use is ongoing, but studies so far suggest that these include easing muscle tension, improving circulation and relieving stress.
You don’t actually need to spend ages in the sauna to reap the benefits – 20 minutes maximum, and more like 5 if you’re new to heat therapy. That means this is a relatively easy win when it comes to revitalising your winter routine.
2.Choose a skill upgrade
Make the most of extra time in the great indoors and create a plan to learn a fresh skill or develop an existing skill. Cooking different dishes with new-to-you techniques, learning or improving a language, perfecting a racquets sport such as Padel; there’s a whole world to explore while staying warm.
3.Winterproof your skincare
Sore, dry and reddened skin is unlikely to spark joy – and yet it can be a common side effect of falling temperatures. Avoid this winter annoyance by choosing richer moisturisers and/or serums than you’d use for the rest of the year. That goes for your body as much as for your face.
4.Book winter-specific activities
There are some activities you can only do in winter. Budget allowing, book some of these to help you celebrate the uniqueness of the season. We’re talking light trails, pantomimes, skiing and outdoor ice skating, among other wintertime pleasures.
You don’t actually need to spend any money on winter activities. A long walk on a crisp winter’s day can be a thing of joy.
5.Embrace winter dressing
Similarly, lean into the singular delights of winter outfits. It’s the time of year to embrace the softest of knits, duvet-style coats, ear-cosseting hats and faux-fur-lined gloves.
While a summertime sequin can be very chic, winter is also a particularly good time to surface your sparkliest looks, from embellished tops to head-to-toe metallics.
Of course, it’s not just about the aesthetics. If you’re committed to exercising outdoors throughout winter, make sure you have the right kit for running and cycling when it’s cold.
6.Defend your vitamin D levels
Vitamin D is produced in the skin through exposure to sunlight – something that’s in short supply in a typical UK winter. If possible, try to get more of this essential nutrient through your diet; sources include oily fish, red meat and egg yolks. You could also start taking a regular vitamin D supplement.
7.Make some new playlists
Music can have a real affect on mood. Why not create some winter-specific playlists to give you a boost? Think fresh exercise music, tracks to cosy up to on cold evenings, a morning playlist to uplift and inspire.
8.Revamp your sleep routine
Other than the December, winter can be a slightly less social time than the rest of the year. Why not take advantage of having more free evenings by setting up a sleep routine? That means setting yourself a bedtime and wake-up time, and sticking to both as far as possible.
It’s worth taking the time to experiment in order to find out what works best for you. If you find yourself unable to drift off, try going to bed a bit later and setting your alarm a bit earlier.
9.Revamp your morning routine
In winter, you’re more likely to wake up when it’s still dark, so consider whether it’s worth tweaking your morning routine to reflect that. If you’re normally an outdoor exerciser, for example, you might want to move your morning run or walk to lunchtime, so you can get as much natural light as possible. You might try adding a first-thing meditation session if you’re struggling to get up, to give you a gentler start to the day.
If you’re simply not a breakfast person, simply scroll on by. But if you are? Think about supercharging your breakfast for extra energy. Add nuts and berries to your porridge, avocado and salmon to your eggs.
10.Nourish your body
Now is not the time for deprivation. Nourish yourself with delicious, warming, seasonal winter foods. Does Christmas chocolate count as seasonal food? We’ll leave that up to the individual.
11.Look ahead to joy
Staring down the barrel of a UK winter can be somewhat challenging. While officially lasting for just a few months, winter can feel like several years at once, particularly on days when ice and sleet make their appearance. One way to remain positive to think of all the good to come this season. After all, the UK winter is the time of (depending on dates) Diwali, Hanukkah, Christmas, New Year and, further ahead, Valentine’s Day and Pancake Day.
There are also some great sporting events to enjoy, if that’s your kind of thing, such as the Australian Open, the Women’s Ashes and the Six Nations. And just think of all the sparkling new TV series that will be launching in January and February.
You could also, budget allowing, start booking any holidays you’re planning for the year ahead. Knowing you’ve got a trip or two to look forward to can really improve your mindset – and you might bag a bargain in the sales.
12.Let the bath into your life
Are you a bath person? Winter is your season. What could be nicer than sinking into heated, scented water after a long, cold day? And a bath doesn’t just have to be an evening pleasure. A morning bath can be both revitalising and relaxing, setting you up nicely for the travails ahead.
With environmental and energy bill concerns, we’re not suggesting you must bathe every day. But don’t discount a delicious soak as part of your winter care toolkit.
13.Switch things up
Even if you’re not going out as much, winter can still be a time of new experiences. Keep your mind active by trying new things. Read a book in a genre you wouldn’t usually choose, try one new exercise class a week, even just wear a colour you’ve never considered.
New experiences can help spark a sense of wonder, which can truly improve your outlook.
14.Get creative with your social life
While we’re speaking of creating new experiences, why not apply that same idea to your social life? Rather than doing the same old things when you meet up with friends, agree to try something different at least once a month, whether that’s a one-off book club, a visit to a gallery or trying a new indoor sport together.
15.Upgrade your accessories
We’re not saying you can spend yourself happy, but a few little upgrades to your winter-specific accessories can make you feel extra-cossetted. Think a substantial new mug for your favourite hot drink, an inviting blanket, stroke-able cushions or soft-as-butter bedding. Perhaps add some twinkling fairy or festoon lights, or a new glowing lamp that brings extra cosiness.
16.Introduce a Sunday planning session
Use Sunday evenings to plan out how you want your week to look. That can include meal planning for the week, an essential tasks to-do list and writing down five things you want to accomplish.
17.Plan your spring
What would it look like to love your life? Spend time considering this, and once you have a picture in your head, think about the steps you’d need to get there. We’re not talking about big leaps – small progressions towards what you want, and habits and routines you need to develop.
Then you can think of winter as the time when you’ll be preparing yourself and taking the steps you need, before emerging into the newness of spring.
There are two kinds of people in life: those who love picnics and those who avoid them.
If you’re an avoider – the wasps! The heat! The inconvenience! – we’re unlikely to change your mind. But if you’re a picnic lover, the arrival of the sunny summer months can only be good news. Whether your destination is the park, beach, or even your garden, there’s a whole world of possibilities for outdoor dining.
Of course, the games, blankets, sunscreen, hats and everything else the day demands are important. However, everyone knows that the picnic food is the main event!
You don’t have to entirely abandon any health goals you have in pursuit of picnic perfection. If you’re committed to eating more healthily, there are plenty of fantastic foods you can include.
Here are our tips for packing a picnic that is wholesome, nutritious and delicious.
Try to include as many colourful vegetables as possible
The more vegetables you include in your picnic, the better! Summer picnics occur at the height of the fresh fruits and vegetables seasons, so you have plenty of options when choosing your ingredients.
Pack some snacks to enjoy before you eat. An easy and healthy option is to chop up a variety of raw vegetables like cucumbers, carrots, celery, asparagus tips and cherry tomatoes. Serve with dips such as hummus, salsa, or tzatziki.
Make or buy a few different salads to serve at your picnic. This will provide a variety of flavours and textures, and everyone is guaranteed to find one they enjoy. We love this easy tabbouleh recipe that uses ready-made grain pouches available in most supermarkets, simply topped up with different vegetables.
Don’t be shy about trying new flavour combinations or incorporating fruits or vegetables you might not have considered before. For example, this black rice salad is combined with fresh mango and crunchy cashews to provide a delicious dish.
If you have a go-to combination that you love, such as a pasta or potato salad, simply make a few healthy changes by adding some vegetables. Choose dishes that you can make ahead of time, so the actual day of your outing isn’t stressful, and all the flavours can develop.
Prepare dishes that are easy to transport
Practicality is the key to a good picnic, so think about food that is easy to pack up, transport and assemble on a plate on the floor. Food needs to keep well and stay fresh – no one wants a soggy sandwich, or a dish that requires plenty of cutlery and crockery to assemble.
Skewered food is a life-saver here as food is already cut up into bite-sized pieces and is ready to eat with minimal effort. Try these refreshing and tasty melon, prosciutto and mozzarella skewers or these chicken skewers with tzatziki that you can simply push off the stick and into a wrap for a nutritious meal.
Wraps are a good option as they’re easy to eat and transport and can be nutritious if you make them with the right ingredients, for instance, these rainbow veggie wraps.
Make healthy replacements where possible
An easy option when it comes to picnics is to pack plenty of minimum effort, ready to eat carbohydrates like breads, rolls, and starchy salads. These don’t add much nutritionally, so try and limit these if you can. Replace with whole grain buns, pita bread, or wraps if they’re available to you.
Try to make healthy swaps when it comes to dressings and sauces as classic options like mayonnaise contain plenty of sugar and unhealthy ingredients. For example, traditional potato salads are loaded with mayo – and calories! Try this delicious herby potato salad that skips the unhealthy mayonnaise, replacing it with plenty of flavour in the form of an herb-packed.
Likewise, this colourful summer slaw loaded with healthy veggies like cabbage, carrots and radishes, uses crème fraiche, vinegar and mustard for a tasty, creamy dressing.
Pack plenty of hydrating, low-sugar drinks
When you’re outdoors playing in the hot sun, it is easy to become dehydrated without even realising it. Children are especially vulnerable to losing fluids, and don’t normally like to slow down to take in liquid.
Make sure you pack plenty of drinks to keep you adequately hydrated throughout the day. Try to stick to low-sugar drinks like water and some fruit juices where possible. Freeze your drinks the night before, and pack in a cooler box if possible, to keep cold and refreshing throughout the day.
Try to limit sweet treats
No picnic is complete without a sweet treat. While indulging here is great, try and keep an eye on how much you’re consuming. Serve treats like cupcakes or brownies alongside summer fruits like berries, cherries, and peaches. Make a large fruit salad ahead of time or chop up some watermelon into slices for an easy and juicy sweet treat.
Smoothies and protein shakes are one of the best ways of ensuring you have a healthy, nutritious meal without skimping on taste or taking time! Colourful, creamy, and filling without leaving you feeling stuffed, they are the perfect way to fuel up at the start of a big day or have a quick lunch on the go.
Here are just a few reasons why we love healthy smoothies so much:
Smoothies are a great way to get your greens
Smoothies are the perfect way to get your daily vegetables in! Not only do veggie packed smoothies have greater nutritional value, but you can hardly taste them when blended up with tasty fruit like banana, berries, or other tropical fruits. Look for smoothies with ingredients like kale, spinach, broccoli, cooked butternut, beetroot or carrot for added flavour and an extra hit of vitamins.
Smoothies keep you full for ages
People might avoid smoothies because they think they won’t fill them up as much as a solid meal. This is not the case! Look for smoothies packed with healthy fat – not only will your smoothie be richer, creamier, and tastier, but you’ll stay fuller for longer. Sources of healthy fat include nut butter (almond, peanut, cashew, or others), coconut milk, and avocado.
Smoothies are easy to drink on the go
Smoothies are the perfect meal for those days when you’re busy and need to eat on the go but still want to get a healthy, nutritious meal.
Smoothies are delicious
Thick, creamy and full of delicious, wholesome ingredients, smoothies are delicious and nutritious. Not only are they tasty, but they will leave you feeling satisfied and healthy, free from any guilt.
Kids love Smoothies
Getting your kids to eat fruits, vegetables and other healthy ingredients can often be a nightmare! Luckily, they can get plenty of goodness in smoothie form. Blended up to disguise the foods they ‘don’t like’, they can get their daily fruit and vegetables intake without the usual struggle. Just one piece of fruit tends to provide enough sweet flavour to disguise any of the ‘vegetable taste’.
Smoothies are a great source of protein
Many smoothies are good sources of protein, making them perfect for a quick pre- or post-gym workout snack as they work to help repair and build muscles.
Look out for smoothies containing protein rich ingredients like nut butter, coconut milk, flax seeds, oats, chia seeds, pumpkin seeds and yoghurt.
Smoothies help aid digestion and ease inflammation
Smoothies are great for helping with digestion and soothing the stomach. Look out for smoothies with dried spices or fresh herbs like turmeric or ginger (both have great anti-inflammatory and antioxidant properties), or fresh mint (it helps to settle your stomach and aid digestion).
You can choose the right smoothie for what your body needs
For example:
Looking to see your morning smoothie last you that extra few hours? Smoothies with oats, like our Oats So Good protein shake, will keep you fuller for longer, providing the perfect balance of carbs, protein and fruit to keep you going until lunchtime.
Looking to build muscle? Choose smoothies packed with protein.
Feeling under the weather? Look for smoothies that will help your immune system, like our Detox-zing smoothie, packed with antioxidant-rich blueberries, stomach soothing ginger, vitamin A rich carrots, and potassium rich banana.
There are plenty of health benefits from eating a diet full of different fruits and vegetables. Not only do fruits and vegetables provide plenty of essential vitamins, minerals, and fibre, but they reduce your chances of health issues such as heart disease, stroke and various forms of cancer.
Why do we need to eat more fruits and vegetables?
They are an incredible source of vitamins and minerals vital to our bodies’ correct functioning. For example, folate, potassium, and vitamin C.
They provide plenty of dietary fibre. Fibre is essential to good gut health, helping prevent constipation and other digestion issues, as well as reducing your risk of bowel cancer.
They have been proven to help reduce your risk of heart disease, various cancers, and stroke.
They are typically low in calories, so will help you maintain a healthy weight and heart.
Why are more people turning to plant-based diets?
Not only is a plant-based diet brilliant for your health, but great for the environment as well! As more people become aware of the harmful environmental effects and ethical issues surrounding meat and dairy farming, our society’s effort to reduce the amount of meat we eat and switch to a more plant-powered diet is growing. This has led to popular movements such as ‘Meat Free Monday’ and ‘Veganuary’, where people dedicate certain days, weeks, or months to giving up meat.
Whether you’re considering trying out vegetarianism/veganism or are just looking to reduce the amount of meat you eat, there are plenty of ways to shift towards a plant-based diet! While eating more fruits and vegetables may seem like a challenge, once you start thinking about the different ways you can sneak them in throughout the day, it becomes easy.
Tips for eating more fruits & vegetables
Top your bowl of cereal, porridge or yoghurt with a handful of fruit, such as some sliced bananas or berries.
Make a delicious and healthy fruit and vegetable-based smoothie.
Make an omelette or some scrambled eggs with chopped tomato, mushrooms and avocado
Never going to desert your mid-day sandwich? Give it a healthy boost by keeping it vegetables and adding lettuce, cucumber, tomatoes, grated carrots, or anything else that takes your fancy.
Try making a filling salad packed with vegetables. The opportunities here are endless, but one of our favourites is a bed of roast vegetables including butternut, sweet potato, peppers and broccoli, topped with fresh spinach, cherry tomatoes, feta cheese, a sprinkle of seeds and some sliced avo.
Try the vegetable version of classic dishes such as lasagne and burgers. You’ll be surprised by how tasty they are, as well as by how much better you feel afterwards.
Follow these easy tips and you’ll see your fruit and vegetable intake increase in no time, along with the accompanying health benefits.
