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21 wins for 2021

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New Year’s resolutions, make them? Hate them? Break them?

According to YouGov, 28% of people who made New Year’s resolutions this time last year failed to stick to any of them. While this isn’t surprising, it’s safe to say 2020 has been a year like no other and many of us can’t wait for it to be over. While I’m hoping for a brighter and better 2021, I’m making a resolution NOT to make New Year’s resolutions this year.

Instead, in 2021 I’m going to focus on 21 that are likely to increase my wellbeing and give my mental health a boost:

  1. Go on a short daily walk, being mindful of my surroundings.
  2. Read a book that I loved in my childhood.
  3. Show my unfinished craft projects some love.
  4. Take time for myself as often as possible.
  5. Watch films that make me happy.
  6. Take part in the 1p savings challenge.
  7. Build myself a self-care routine.
  8. Organise my at-home workspace.
  9. Go for regular runs.
  10. Have daily time away from screens and technology.
  11. Write down the things I’m grateful for.
  12. Check in with friends and family regularly.
  13. Borrow a friend’s dog and go for regular walks.
  14. Try a new sport.
  15. Create an at-home spa day.
  16. Have a picnic lunch.
  17. Try out new recipes and create my own takeaway.
  18. Send a written letter to a loved one.
  19. Prioritise my sleep.
  20. Focus on the things that bring me joy.
  21. Spend more time outside.

These 21 small wins will remind me to focus on my wellbeing and encourage me to be kind to myself. 2020 has been hard enough for us all, so remember to take time for those little things in your life that spark joy and try not to sweat about goal setting for 2021.

What things are you celebrating this year? Let us know in the comments below.

 

5 ways to boost your mood during lockdown

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I think it’s fair to say that life’s a bit of a rollercoaster for many of us at the moment. Full of ups and downs and the accompanying highs and lows in our mood that come with navigating our way through the uncertainty of a global pandemic.

Many of us are spending most of our time at home now, without the usual social interactions that come with our normal workplace (and even if we can go to work, it’s with huge restrictions and socially distanced), or going about our daily routines of school drop-offs, shopping and visits to the gym / coffee shop / pub / parks etc. And with all of this isolation and separation can come a knock to our mood.

So here are a few simple ideas to help lift your mood if you’re feeling a little low:

  • Turn up those tunes! Music is a well-known mood-booster, so find a favourite upbeat song to listen to, crank up the volume and just take some time to let those feel-good vibes nourish your soul! Music has always been a main go-to for me to lift my spirits and it really does work!
  • Have a laugh – there’s a lot of research to back this one up and apparently, laughter really is the best medicine for when we’re feeling low. Laughter triggers the release of endorphins, which are the body’s natural feel-good chemicals and promote an overall sense of wellbeing. So why not put on your favourite comedy show and let those endorphins work their magic.
  • Get moving! A favourite for me and my family is to get dancing! If I can see we need a little pick-me-up, I’ll turn the radio on and we’ll just dance around the kitchen together – it works wonders! Another idea is to find a short video online, I’ve found some great dance HIIT and Zumba workouts on YouTube that I can easily fit in when I have 20 minutes to myself. Without doubt I come away feeling so much better than when I started.
  • It’s good to talk – communication is so important in getting through these strange times and a phone call / video call with your best mate or a loved one can really help you to feel connected. If you need to, vent your frustrations and get them off your chest, or talk through how you’re feeling and get some support from family and friends – we really are all in this together!
  • Look at old photos – whether that’s looking through photos on your phone or laptop, or flicking through an old photo album from years ago that’s gathering dust in the back of a cupboard, take a few minutes out to look back at happy times you’ve had. Focus on those good times and happy memories and feel gratitude for those times for a dose of feel-good vibes.

Let us know if you’ve got any other mood-boosting ideas to share with us! Look after yourselves.

The ultimate guide to working out at home

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With so many resources available for home workouts, finding something that fits around your current work or family commitments during this uncertain time shouldn’t be a workout in itself. Exercise is one of our only saviours at the moment and structuring your new home workout routine to include exercise can be hugely beneficial for both your physical and mental health.

I’m the first to admit to being gym-obsessed and my pre-coronavirus week would be centred around 6-7 sessions. Naturally I was filled with panic at the thought of not being able to go to my regular classes and training sessions. Luckily the digital world in which we exist has made it really easy and dare I say fun, to adapt my training based on my limited space and equipment.

Now in week 4 of working from home, self-isolation and social distancing, here is my ultimate guide to home workouts and some of my favourite apps and resources to help you design your own home workout style:

STRUCTURE: Plan home workouts into your daily routine and stick to it. Think about what’s going to work for you. There isn’t a right or wrong time to workout, just whenever is easy for you to commit to on a daily basis. Consistency is key to nurturing a new routine.

NO EQUIPMENT NECESSARY: Having no equipment doesn’t mean you can’t do a home workout. In fact, your own bodyweight is the only thing you need to get a sweat on and your heart pumping. From short bursts of High Intensity or HIIT (High Intensity Interval Training) to Yoga, Pilates and body weight challenges. Don’t underestimate the power of bodyweight training as an effective way to maximise your workout in a short space of time.

TRY SOMETHING NEW: Try to incorporate something new each week rather than doing the same thing each day. This could be as simple as a single exercise variation or a completely different style of workout. Use this time to change up your workout styles.

HAVE A WORKOUT BUDDY: Find yourself a workout buddy to make you more accountable and to help keep you motivated. Whether a friend, family member or colleague, schedule your times to work out together over Zoom, Skype or FaceTime. Why video? Because when you see others working out and they can see you, you’ll definitely put in more effort.

CREATE A DEDICATED ‘WORKOUT SPOT’: Now this all depends on your available space and it may require you to move some furniture around, but a dedicated workout spot will help you focus and get in the mindset. If you can, try and keep this space visible and set up so there’s no excuse to not workout!

Recommended apps and resources

For Everyone: Youtube
There are millions of FREE home workout videos and channels on Youtube. Some of my favourites include:

MADFIT
FitnessBlender
XHIT Daily

For the Runners & Cyclists: Strava
Many people are hitting the streets for their daily outside exercise allowance. Track your run, walk or cycle route with the free Strava app and each day compare your distance and pace.

For Livestreams:
Following a livestream workout is the closest experience to actually being in a gym class with fellow members. Greater atmosphere, sense of community and nowhere to hide! Lots of gyms are offering their regular classes as livestream editions – many are free for their members but much like classpass, you can also pay to join a single livestream class.

For Dance: Seen on Screen
SoS offers dancers of all levels the chance to learn routines inspired by stars including Beyoncé, Rihanna and Britney Spears. The dance studio is providing its followers with the opportunity to learn the routines at home by following live-streamed tutorials on its School of SOS Instagram page and on video chat platform Zoom. 

For the Kids:
Home workouts for kids don’t get much better than PE with Joe by The Body Coach Joe Wicks. Streamed live everyday on his Youtube Channel, you and the kids can take part live and make this fun energetic workout part of your daily routine.

For the Soul:
Anyone just want to dance around their kitchen or living room like you’re partying the night away? Why not set up a dance party with your friends over Zoom or Facebook Messenger and take it in turns being DJ. Dancing is food for the soul!

Push it! 6 ways to get your fitness fix in winter

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Brrrrr…. It’s cold out there! Winter is firmly here and the sunshine and warm weather feels like a distant memory. My motivation to keep running, just like the birds, goes south in winter and I find getting out of bed in the morning challenging enough, let alone doing any exercise!

If you’re like me, and struggling to get enough exercise through the winter months, why not stick on a good playlist and give one of these indoor alternatives a go?

Pump up the jam

Warm up with a workout at home! Many popular fitness classes have an at-home alternative, such as Les Mills on demand, Barrecore and FIIT. For a free fix, why not check out fitness blender? Run by a husband and wife team who are both personal trainers, there’s over 500 free workout videos to try, from HIIT to Yoga.

With a little help from my friends

Why not arrange a get together with your friends and get active together? If you usually head out to the park for a kick about, maybe change it up for a game of basketball or a badminton match.

If you’re more of a solo exercise enthusiast you could switch your road bike for an indoor one and give a spin class a go. Or, if you’re feeling really adventurous, why not try indoor climbing so you can get an adrenaline rush as well as that all important endorphin hit!

Cold as ice

The winter months are a perfect time to perfect your skiing or ice-skating skills. Ice skating can burn as much as 600 calories an hour and it’s a great social activity too! If you’ve always wanted to try your hand at winter sports, now is as good a time as any to book in those lessons you’ve been meaning to do.

Don’t have the time or the budget for ski lessons? Head to the gym and recreate your own ski inspired workout using machines such as the skiErg for a low impact, high intensity full body workout.

Nightswimming

Jumping in the pool might be the last thing you feel like doing in the winter, but studies have shown that cold water swimming increases your tolerance to the cold, boosts your immunity, enhances your blood circulation and can relieve aches and pains. Just make sure you’re well prepared and take lots of warm clothes to wrap up in after. The Outdoor Swimming Society has some great tips on staying safe if you’re new to cold water swimming.

Not quite ready to try out your local outdoor pool? Head inside instead! Swimming, whether it’s cold water or in a heated pool is a great workout as it exercises every muscle in your body and is low impact, so there’s no extra pressure on your joints.

Boogie nights

For an alternative fitness fix, why not give rebound training a go? A study completed by NASA showed that rebound training on a mini trampoline was 68% more effective than jogging and required less effort – win, win!

This low impact, high-energy workout is a great way to bust stress, strengthen your bones and muscles, all while jumping around to your favourite songs. Not sure where to start? Boogie Bounce has classes up and down the country and welcomes people of all ages.

Perfect day

If it’s not icy, get outside anyway! Exercising outdoors gives your body exposure to natural light which can help keep the winter blues away and top up your vitamin D levels.

Remember, if you’re exercising outdoors, it’s important you’re well prepared and dressed appropriately for the weather. Think of a few light, sweat wicking layers that you can easily remove if you become hot and don’t forget your hat!

If you’re really struggling to get outside in the winter, think about setting yourself a goal – maybe you want to train for a race in the spring? Or maybe treat yourself to a reward after your outdoor workouts, like a nice warm bath or book yourself in for a recovery massage.

Whilst finding the motivation to exercise in the winter months can be hard, having alternatives can be the key to keeping yourself going in the darkest months of the year.

What are you going to try out this winter? Let us know in the comments below!

More than just moustaches

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“Our fathers, partners, brothers and friends are facing a health crisis, yet it’s rarely talked about. Men are dying too young. We can’t afford to stay silent,” reads the homepage of Movember’s website.

Movember is trying to change the face of men’s health, and has grown from self-professed ‘humble beginnings’ to become one of the most recognisable movements in the world. You’d be hard-pushed to find someone who isn’t aware of Movember, especially as moustaches start to appear on men’s top lips across the globe in November each year. But what is Movember? What’s it working towards? And why is it so important?

A bit of history
As with all good ideas, the Movember movement began in the pub. In 2003 two friends in Melbourne, Australia, had the idea to try to bring back the moustache. Inspired by the mo’s ability to generate conversation, the mates saw their idea develop over the next few years from a conversation-starter to an annual fundraising event, and eventually into the leading charity it is today.

The charity is changing the face of men’s health – helping men live happier, healthier, longer lives. They’re working to help fight and prevent prostate and testicular cancers, as well as working to improve men’s mental health and prevent suicide.

With prostate cancer rates set to double over the next 15 years and testicular cancer rates already having doubled in the last 50, it’s not hard to see why Movember feels men’s health is in crisis. Add to this the fact that one man dies by suicide every minute of every day, it’s clear to see that action needs to be taken.

So what are they doing?
Movember has funded over 1,250 men’s health projects across the world to help tackle preventable deaths and improve men’s health. They’ve backed education initiatives to help men spot the signs and symptoms of prostate cancer, and also sponsored organisations providing support services to men fighting cancer. Movember has championed projects to help men stay healthy mentally and build strong connections so they can take action early when times are tough.

Movember fund various projects, all with the aim of reducing the number of men dying prematurely by 25% by 2030.

How can I get involved?
You can join the more than 5.5million Mo Bros and Mo Sistas by getting involved with a fundraising initiative:

  • Grow a Mo, save a bro – the tried and tested moustache growing. You can inspire donations, conversations and real change.
  • Host a Mo-ment – raise the roof with a get-together and raise much-needed funds for men’s health.
  • Make your Mo-ve – run or walk 60km over the month for the 60 men we lose to suicide each hour.

If all of this has inspired you to get involved, or you’d just like to find out more, check out Movember’s website.

Boost up on plant power!

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Statistics from the Vegan Society suggest that vegans and vegetarians are set to make up a quarter of the British population by 2025 and just under half of all UK consumers will be flexitarians. A flexitarian diet means that although you don’t eliminate any foods, you generally eat less meat and other animal products.

But why are more of us deciding to cut the meat, what exactly are the benefits of including more plant-based foods in our diet, and what can we learn from #meatfreemonday?

Meat Free Monday is a not-for profit campaign which encourages people to have at least one plant-based day each week, so we’re exploring how reducing meat consumption can have a significant impact on our health and the planet.

It’s kinder to the environment
According to a recently conducted study, avoiding meat and dairy is the single biggest way to reduce your negative impact on the environment. A plant-based diet has a positive effect not only on reducing greenhouse gases (cows are responsible for 14.5% of global greenhouse gas emissions), but also on things such as land and water usage.

A study conducted by Oxford University found that if we all cut meat and dairy completely from our diets there would be a 76% reduction on land used for food production and a 19% reduction in fresh water withdrawals for agriculture.

Save on your shopping
If your diet is currently high in meat, you might find swapping for more plant-based meals could save you money on your food bill. Meat is traditionally the most expensive grocery item, so buying less means your bank balance could see a healthy benefit and you’ll help save the environment at the same time!

Ramp up the nutrients
Eating mostly plant-based foods will give your body a big healthy boost, as whole plant-based foods are more nutrient dense and will naturally contain less saturated fat and additives. If you are eating whole, un-processed plant-based foods you might notice your diet is naturally becoming healthier and getting in your five-a-day is suddenly much easier!

Get flexible
Being open to eating more plants offers greater flexibility in your diet and more control over the amount of meat you choose to eat. A flexitarian diets allows you the flexibility to fit your diet around your lifestyle and your social life.

Adopting a vegan or vegetarian diet can seem overwhelming, but if you’d like to dig into the world of plant-based eating, give the flexitarian diet a go and power up on plants!

Taking time for what’s important

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Over the years, I’ve come to realise that all aspects of my wellbeing are fully dependent on me.

This was a hard thing to accept, particularly when times were difficult, but it’s something that’s definitely helped me prioritise what’s important. And this is especially true when it comes to my physical and mental wellbeing.

Do what you love
Like many working mums, at times I’ve found it difficult to juggle family, kids, work, and some sort of social life. Add workouts and trying to stay physically fit on top of that and life can become pretty stressful.

I used to work in the fitness industry as a Personal Trainer, so I was constantly surrounded by exercise and the pressure to keep fit. After a while this began to take its toll and I realised I needed a change. Having studied psychology, I knew the importance of looking after my mental health, and decided it was time to do something about it.

I started prioritising the things I love more. Going for long walks with my family, playing tennis, and jogging. I’ve loved getting outside in the beautiful scenery around where I live and this has really helped my mental wellbeing.

I do still go to exercise classes, as I’ve found I get more out of these with the instructor encouraging me. But one of the most invaluable things through all of this has been the support of a friend to help motivate me. OK, it does help that my friend is a Personal Trainer, but she has been incredibly supportive and has helped spur me on.

Mind over matter
As well as the physical side, I’ve also started to look after my mental wellbeing a lot more. I’ve complimented strenuous exercise with meditation, which has been great for my mental health. Although I had my reservations at first, I’ve found that meditation has really helped me clear my mind and it can be a godsend when you feel like your life is moving at 100mph. I now try to take 5–10 minutes every day to practice mindfulness and really look after my mental health.

By doing things I enjoy, looking after my physical and mental wellbeing feels more natural, and it’s easier to keep up good habits. So with that in mind, I‘d like to leave you with one of my favourite quotes from Jim Rohn; “Stand guard at the door of your mind”.

If you’re looking for some sporting inspiration to find new hobbies you’ll love, check out the BBC Sport’s Get Inspired page.

Ready, Set, Go! – Preparing for your first race

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You signed up months ago, followed your training plan and before you know it, there’s only a few days left until your race. While it’s common to feel nervous, there’s plenty you can do in the run up that can help you to prepare and focus on the race ahead, whether you’re running a 5k or right up to a marathon!

Ready…
Depending on the distance, start thinking about tapering down your activity between one and three weeks before race day. Your body will need to be in its best condition for race day, so stick to your training plan as this tapering phase should be built in for you. It may seem un-nerving to be reducing the amount you’re running, but it will help your body prepare for the race ahead. If you’re running a marathon, you might want to start thinking about carb loading. Not sure what that is or where to start? This article from Runner’s World offers a detailed guide.

Set…
The night before race day, it’s likely you’ll be a bit nervous. There is some small prep you can do to take the stress out of race day morning, but what I’ve found most helpful is running (pardon the pun!) through my race information again. This way, I know exactly where I need to go, what time I need to be there and where the nearest loos are! I also like to check the weather forecast, get all my kit together and lay it out ready for the next morning – it helps re-focus my thoughts and reassures me that I won’t forget anything in a nervous rush. As a side tip, make sure you’ve already tested what you’re wearing on a long training run. It’s not a great idea to wear anything brand new or untested – you could end up with blisters – or worse, chafing!

Go!
And it’s finally here! You might not feel like eating on race morning, but it’s a good idea to get some fuel on board, even if it’s only a small meal. The London Marathon has a great race-day nutrition guide with lots of tips on how to properly fuel your race.

  • Just like the kit you wear, anything you eat on race day should be tried and tested or you could run the risk of an upset stomach.
  • Drink plenty of water to keep yourself properly hydrated.
  • If it’s going to be a hot, sunny day, slap on the sun cream.
  • Get to the start point well ahead of time, there’s always a huge queue for the loos!
  • Get yourself ready, warm up, and find yourself a good position at the start line.

Once the gun goes, it can feel quite claustrophobic and it’s easy to get swept up as everyone surges forward, but try not to panic, hold your ground and run at the pace you’ve been training at to avoid striving for a pace that’s too hard to sustain.

As the field thins out, take time to enjoy your race! You’ve worked hard to get to this point – now’s your chance to take in everything around you and have some fun.

The finish line
You did it! Enjoy your moment and take in the atmosphere at the finish line, but before you celebrate, make sure you stretch and cool down or you may find you can’t move later!

Whatever distance you’re running, you can feel proud that you’ve achieved something amazing, and start thinking about training for the next one!

What are you dreaming of?

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We’ve all been there – struggling to concentrate and feeling irritable after a lack of sleep. Sometimes you feel like you’re not fully functioning when you’re tired and all you can think of is getting home to your bed.

But how bad really is a lack of sleep?
The odd late night here and there is normal, it’s an almost unavoidable part of life. But it’s when we start to do this regularly that problems can arise. The NHS tells us that regular poor sleep can have even greater consequences than just feeling a bit sleepy or grumpy. Their website links a lack of zzz’s to obesity and heart disease.

So how do we get a good night’s sleep?
Health professionals stress that “a good night’s sleep is essential for a long and healthy life”. And the benefits of a good sleep include: boosting immunity, boosting mental wellbeing, and helping prevent health issues such as diabetes.

With all these perks, how do we go about ensuring we get a good night’s sleep?

1. Make your bedroom somewhere you want to sleep
Your bedroom should be a relaxing place. Ideally it should be dark, quiet and tidy – somewhere that you can unwind. Unfortunately this might mean you need to tidy your room, but the lack of distractions when trying to get some slumber can really help.

2. Have a bed time
It’s not just for kids! Going to bed when you feel tired and getting up at the same time every day can get your body into a routine, meaning you wake up feeling refreshed and ready to go!

3. Don’t just lie there
If you go to bed and find yourself unable to sleep after 20 minutes, get up and do something relaxing. Then go back to bed when you feel sleepier.

4. Put the phone down
It’s so tempting to lie in bed, scrolling through social media catching up on the latest news. But the stimulating light from your phone or TV can harm your sleeping pattern. The NHS recommend putting the tech away an hour before bed. You could replace your Twitter feed with a book or magazine as you try to wind down.

5. No late night coffee
The caffeine in your morning coffee is a great way to start the day, but it isn’t great for catching 40 winks. A warm milky drink or herbal tea are better options for a late night beverage to help you drift off.

As well as these tips, there are also a number of sleep apps that can help you get a good night’s rest. Check out the NHS website further details and links to their sleep apps.

Get on track with your running routine

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Runners, do you ever get the days where you just can’t face it? Do you suffer from a lack of motivation at certain times of the year?

For me, my motivational slump often comes in winter – it’s too dark, too cold and too rainy – the reasons for not getting out the door go on…

It’s all too easy to ignore my alarm, roll over and steal an extra hour of sleep, but my mental health suffers as a result of my lack of motivation. Lately I’ve been pretty determined to get my running mojo back on track and these simple steps are helping me along the way:

Set a simple, achievable goal
As I haven’t been running quite so regularly recently, my pace and distance have dwindled. So, I set myself a realistic goal of running for 15 minutes three times a week. It might not seem like much, but it’s an easy goal to get me started and doesn’t feel too big (which could put me off!). Just getting out of the door for those 15 minutes three times a week has eased me back into a regular routine with my running.

Get a new soundtrack
For the past year, I’ve listened to pretty much the same type of music on my runs. I recently changed to listening to podcasts or an audio book, which has been a game changer for me. I now find I’m getting so lost in the storyline of my book, the run is over before I know it! I always pick something I really enjoy and I’ve read before so I can just lose myself in my run with a book I love.

Fuel yourself properly
I find when I don’t run as often as I like, my eating habits start to suffer too. Eating healthy, non-processed foods fuel my running and help me to recover more quickly. Taking inspiration for new recipes by buying a cookbook, or browsing the internet for new ideas helps to get me back into my healthy habits.

Slow down and take in your surroundings
Sometimes, I like to run completely tech-free. No running watch and no headphones. Although I live in a fairly busy town, there is a lovely park right near my house where I go ‘tech-free’ – running at a slower pace and taking time to appreciate the beauty of my surroundings. I often return from these runs calmer and happier than when I plug in my headphones and ignore everything around me. These runs make me want to go out running again and I try and have one tech-free run a week to appreciate why I love running so much.

Keep track with a diary
Keeping a running diary naturally helps to motivate me – I like to look over my previous runs and see where I’ve made improvements or what factors affected my run. I also keep a tracker that measures my levels of motivation to run – amazingly, on some of the days where I had the least motivation, I’ve achieved a new distance, or a PB! The next time I feel reluctant to step out the door, I take a look back at my log and it reminds me of how far I’ve come and why I want to get out and run.

I’ve noticed that with these small changes, my motivation is creeping back and I’m falling into a regular, happy running routine.

Exercise: a miracle cure?

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We all know exercise is good for you, right? But do you know just how good?

It’s amazing what a little bit of exercise can do for your health. According to the NHS “it can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes, and cancer by up to 50%.”

But it’s not just your physical health that benefits from getting your body moving. Exercise is also great for your mental wellbeing too. A short burst of 10 minutes brisk walking increases your mental alertness, energy and positive mood, while regular physical activity can increase your self-esteem, and reduce stress and anxiety. The NHS goes even further, saying, “Exercise is the miracle cure we’ve always had.”

Get up!
With many of us working longer hours and taking fewer breaks, we’re not always as active as we could be. A lot of us spend the majority of our day sitting down; either at a desk, on transport, or in our leisure time. Research suggests that many adults spend more than seven hours a day sitting down, and it’s this lack of physical activity that can have an impact on our mental health. The Royal College of Psychiatrists state, “The mind can’t function unless your body is working properly.”

Get out and about
But don’t worry, there’s plenty we can do to get our recommended daily dose of exercise and help look after our mental health. You could take up a new sport or hobby, cycle to work instead of taking the train, or even just get off the bus a stop early and walk the rest of the way. Check out the BBC’s Get Inspired website for more ideas and practical guides on what you can do.

Get moving
The NHS recommends that adults aged 19 – 64 get at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous aerobic activity. It might sound like a lot, but you only need to do a small amount each day to reach that goal. And you don’t have to run a marathon to hit your target either – 30 minutes brisk walking, five days a week counts as your 150 minutes of moderate aerobic activity.

It’s important to make sure we look after our mental health, and exercise can help do just that. So, whether it’s a taking up a new sport, restarting an old hobby, or just taking a brisk walk to the shops, a little exercise can go a long way.

Sweet ways to cut down on sugar

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We all know that eating large quantities of sugar is bad for our health, but it can often seem daunting to try and reduce the amount of sugar we consume on a daily basis. It’s Sugar Awareness Week, so we’re looking at how to spot those secret sugars and take action to make sure we aren’t overindulging a sweet tooth!

Anything with less than 5g of sugar per 100g is considered low in sugar and anything over 22.5g per 100g is considered high.

How much is too much?

NHS guidelines tell us we should limit the amount of added sugars we eat (known as ‘free sugars’) to 30g a day. This is around about 7 sugar cubes for those of us aged 11 or over, which might seem like quite a lot, but it’s surprising how quickly these can add up. So, how can you limit the amount of free sugars you consume? Read on for some tips on small, easy changes you can make that can have a big impact on the amount of sugar in your diet.

Be label aware

Before you put that snack in your shopping basket, take a look at the nutritional label. Anything with less than 5g of sugar per 100g is considered low in sugar and anything over 22.5g per 100g is considered high. There are lots of different names for sugar and they can appear cunningly disguised on the nutritional label, with sucrose and fructose among the most common – but there are many more! It’s worth trying to learn the names and also worth remembering that just because a food appears to be a healthy option, it doesn’t necessarily mean it is. Foods such as sushi or readymade pasta sauces can contain a surprising amount of hidden sugar.

Swap fizzy drinks

Instead of reaching for a sugary, fizzy drink, try making your own. To sparkling water, add tasty natural ingredients such as cucumber, mint, berries and slices of citrus fruits such as orange, lime or lemon. The possibilities are endless and you can enjoy eating the fruit once you’ve finished your drink!

Bring your own lunch

Pre-packaged salads and sandwiches can hide a large amount of sugar. Make your own lunch to help avoid hidden sugars, and make an informed choice about what you are eating at the same time!

Snacks

Snacking can often ramp up your free sugar intake. Make the swap from snacks such as cereal bars, cakes and biscuits to fruit, rice cakes, hummus and veg sticks and homemade popcorn. Swap sugary fruit yogurts for plain, natural or Greek yogurt and add your own fruit.

Get the tools you need

If this all seems a bit like hard work, there are plenty of useful apps and websites you can use. Check out Action on Sugar and the NHS change4Life websites for lots of great tips. Both Action on Sugar and Change4Life have apps you can download to your phone to help you make sugar swaps when you are out and about.

By making simple swaps, you can reduce your sugar intake and make easy, positive changes to your health. How are you going to reduce your sugar intake during Sugar Awareness Week? Let us know in the comments below!