Pineapple Pale from SEVEN BRO7HERS Brewing is an idea Summer Drink

SEVEN BRO7HERS BREWING CO is launching a Pineapple Pale Ale for Summer 2023 exclusively in ASDA stores.

The Salford-based brewery will hit shelves from May 25th with its fruity 440ml pale as part of the supermarket's seasonal rotation on craft beers. The new beer will join the brewery's popular Juicy IPA which has been permanent fixture in stores since 2021.

The Pineapple Pale Ale will be available in 280 of ASDA stores across the UK, RRP £3.00. Ready for BBQ season, this beer is a fruity explosion. At 5% ABV, it packs a nifty and tangy pineapple punch, perfect for drinkers who are looking for a light and fresh drink.

The vegan beer was initially designed by head brewer Jack Dixon as part of a celebration series for the brand in 2021. Back by popular demand, tweaked and reworked for ASDA's dedicated customer profile, the beer will be available until November.

Jack, who's has been with SEVEN BRO7HERS for in excess of six years, is part of the talented team behind some of the company's most exciting brews, including the Kellogg's upcycled cereal beers, and the award-winning Honeycomb Pale Ale which has also featured instore as an ASDA special.

CEO of SEVEN BRO7HERS BREWING CO, Keith McAvoy said: “The launch of Pineapple Pale Ale in ASDA really speaks to the talent of our brewing team, its fresh, fun, and sessionable, perfect for summer drinking. We're proud to see it revisited, the recipe reworked to be the best it can be and ready for ASDA shoppers.

“To see another of our special edition range appear in ASDA stores is a great moment for our business. As one of the UK's biggest superstores, it's a fantastic platform for customers to explore all SEVEN BRO7HERS has to offer and makes craft beers more accessible for everyone. In a tough climate for the beer industry, this is a win for our brand and supports our growth.”

In March, SEVEN BRO7HERS collaborated with ALDI to produce two unique beers for the discount retailer. The Watermelon Pale Ale and Passion Fruit Pale Ale, under the 'Hop Foundry' banner, are now available in 850 ALDI stores all over the country.

This month the brewery has also launched its first 'Helles' lager, adding it to its core range. The beer is aimed at appealing to everyone who loves to drink a lager and rivals the best in the business, it's now available via the brand's new redesigned webstore and trade buyers.

SEVEN BRO7HERS BREWING CO was founded in 2014 by McAvoy brothers, Guy, Keith, Luke, Daniel, Nathan, Kit, and Greg, inspired by their dad's home-brewing in their cellar at home. In January 2023, the brewery joined forces SIS4RS DISTILLERY putting all 11 McAvoy siblings under one roof in Salford – making SEVEN BRO7HERS BREWING CO home to largest alcohol family business in Europe.

In the last two years SEVEN BRO7HERS has significantly grown its listings portfolio. The brewery is also currently listed select Co-Op & SPAR stores, Booths Supermarket and Amazon.

https://www.sevenbro7hers.com

www.asda.com

SEVEN BRO7HERS Adds Brand New Lager to Its Core Family Range

SEVEN BRO7HERS BREWING CO is launching its first ever Helles Lager, the new beer will sit proudly in the family core range.

Their Helles Lager is set to rival the best in the business, the new offering and promises to be perfect pint for lager lovers ready to kick back in the beer garden this summer.

Available in 330ml cans and on tap in the brothers SEVEN BRO7HERS BEERHOUSES, this 4.6% ABV beer is an ideal refreshing summer time drink.

It's a bright, golden lager, with a rich nutty sweetness. You'll find notes of lightly toasted bread, harmonious malts, and zippy bubbles with each sip. The beer promises to be both satisfying and moreish.

Keith McAvoy, CEO of SEVEN BRO7HERS BREWING CO, said: “We believe it's vital our core range remains fresh and relevant, so we've given it a small shake up based on consumer trends and our  customer feedback.

“Helles Lager is growing rapidly popular as the UK's go-to session beer, and it's exciting to put our spin on it as we evolve our core range of beers.”

Helles Lager is available via SEVEN BRO7HERS brand new web shop for £2.20 per can, or in multiple buy bundles. The lager is also available to hospitality and bar trade via the buying team.

The brewery was founded in 2014 by McAvoy brothers, Guy, Keith, Luke, Daniel, Nathan, Kit, and Greg, inspired by their dad's home-brewing in their cellar at home.

The brothers currently run successful beer houses in Middlewood Locks and MediaCityUK in Salford, Ancoats and Liverpool. They also operate a taproom bar in the brewery and a pop-up at Kampus in Manchester City Centre. In July 2020 they opened their partnership bar at Manchester Airports new T2 Departure Lounge. The beer is available on tap at all these sites.

https://www.sevenbro7hers.com/products/helles-lager

Morrisons More Card launches nationwide with the return of Morrisons Fivers

Morrisons is once again giving customers “More Reasons To Shop At Morrisons” with the national rollout of its new Morrisons More Card loyalty programme, which includes the return of the popular Morrisons Fivers. 

As well as the new loyalty scheme, a major new advertising and brand campaign launches today which revives the “More Reasons To Shop At Morrisons” strapline, which was introduced in Sir Ken Morrison’s time and still resonates strongly despite last being used in 2006. 

Rachel Eyre, Chief Customer and Marketing Officer at Morrisons, said: “Customers have been telling us how much they've missed the Morrisons Fivers and so we’ve brought them back as part of a radical overhaul of the Morrisons loyalty scheme.  

"The new More Card, which replaces the My Morrisons scheme, -will enable customers to earn points on selected purchases, including fuel, and redeem those points for fivers off their shopping.  The card will also give customers access to exclusive More Card prices with market-leading discounts on our  customers’ favourites."  

She went on to say: “Alongside the launch of the new loyalty programme, we're also thrilled to announce our new brand campaign, “More Reasons To Shop at Morrisons”. Customers tell us there are so many distinctive and motivating reasons to choose Morrisons, such as helpful tips from our expert butchers and fishmongers, our commitment to British meat and produce or fan-favourite freshly baked doughnuts, and so despite not being used for a long time, “More Reasons” still really resonates with our customers.  We’ve brought it back in a major new campaign which celebrates customers' real reasons for choosing Morrisons, in a funny, yet relatable way. And yes - even the iconic jingle is back!”

Today's announcement demonstrates that Morrisons is committed to offering customers great value and follows four waves of price cuts this year already.  As well as the loyalty programme, Morrisons will continue to offer customers “More Reasons To Shop at Morrisons” with great deals on a wide variety  of products that are vital to customers, including big brands and Morrisons unique Market Street counters, where skilled colleagues, including butchers and bakers, prepare fresh food for customers.  

This week, for example, customers can pick up a 20-piece British BBQ meat pack for £9.99, enjoy two breakfasts for £10 in a Morrisons café or buy six bottles of wine and save 25%. 

The new More Card, which can be used as a physical card or app, has been trialled in a number of stores over the last few weeks and feedback from customers has been extremely positive.  Customers will be able to earn points on selected products and counters in store and online as well as earning five points for every litre of fuel purchased in a Morrisons petrol filling station.   Examples of points available this week include:

100 More Points for every five pack of doughnuts (89p)

500 More Points for every £5 spent at the pizza counter

600 More Points for every £6 spent in a Morrisons café

100 More Points for every British BBQ meat pack from the butcher’s counter.

Once a customer has saved 5,000 points, they will receive a Morrisons Fiver which can be redeemed on a future shop, in store or online. 

Morrisons programme of market leading exclusive offers which launched last October for loyalty card members remains a key feature of the new scheme and the range of offers will continue to grow.  The More Card Exclusives enable customers to benefit from industry leading deals and discounts, which in launch week include:

1 litre Spirits for £17

Nescafé Gold 300g and Nescafé Original 200g for £4.99

Pringles for £1.25

Cathedral City Cheese 350g for £3.00

Fish Friday - 20% off fresh fish from the Market Street fish counter each Friday

Steak Saturdays - 20% of British steaks from the Market Street butcher’s counter each Saturday.

More Card customers can also benefit from:

Personalised offers - App users will be able to activate their offers on their device while card users will receive vouchers at the till that can be redeemed on a future purchase

Surprises - Surprise offers will help make the most of key moments such as flowers at Mother’s Day or sweet treats at Halloween

Basket Bonus - When a customer scans the app or swipes their card they may be in with a chance to ‘bag a bonus’ offer.  It might be money off a shop or a treat from a Market Street counter.

The new “More Reasons To Shop At Morrisons” brand campaign, created with Leo Burnett,  debuted today on Coronation Street.  The campaign, which includes a brand new look and feel, will run across TV, radio, press, digital display, social media and out of home as well as in Morrisons stores and online.

(Please note extra points do not apply at franchised petrol stations.)

As a loyal Morrisons' shopper (my late parents both worked at Morrisons) I'm pleased to see the return of the Morrisons More Card!

Dip & Dollop in Style This Summer With New! Limited Edition White Truffle Mayonnaise from Hunter & Gather

Why not go for a touch of excellent and tasty sophistication to your summer BBQ's with New! Limited Edition White Truffle Mayonnaise from Hunter & Gather.

The brand behind the UK's first and only Avocado Oil Mayonnaise range (and the number one challenger condiment brand at Ocado) is launching a delicious truffle mayonnaise that will cater to the growing demand for super premium and fully natural condiments. 

The New! Avocado Oil White Truffle Mayonnaise is made in the UK from Avocado Oil, delicate White Truffle Oil, Pasteurised British free range egg yolk, Apple Cider Vinegar, Pink Himalayan Salt, Garlic Powder and Black Pepper, with absolutely no seed or sunflower oils, sugar, grains or added nasties.

The result is an exquisite, delicious, creamy mayonnaise that is the perfect accompaniment to summer salads, steaks, or sweet potato fries.

 Amy Moring, Co-founder of Hunter & Gather, says: “We searched high and low to find a high-quality, natural, white truffle oil for our mayonnaise, which is rarer than black truffle, which has a more subtle, garlicky flavour. 

 “The result is an exquisite, delicate truffle oil mayonnaise that's not only absolutely bursting with flavour, but is also packed with healthful, real food ingredients.

"From British Free Range Eggs to Avocado Oil with heart-healthy monounsaturated fats and vitamins, mayo lovers can be guaranteed that they are getting the best there is."

She went on to explain: “As a brand, we believe a healthier lifestyle starts with simple healthy swaps, which is why our mayonnaise range is perfect for everyone, from foodies and families looking to make healthier choices, through to those following keto or paleo lifestyles.

“We believe that this is about as special as a mayo can  get, so grab one whilst you can! Each jar is made by hand in the UK, with its own number, meaning every single one is unique and when they are gone, they really are gone.”

NEW! Hunter & Gather Limited Edition Avocado Oil White Truffle Mayonnaise is available to buy from the new Hunter & Gather app from 22nd May (today!) and online at www.hunterandgatherfoods.com from 24th May. The RRP is £10 for a 250g glass jar.

Hunter & Gather is a real food and supplements brand, founded in 2017 by dynamic entrepreneurs, Jeff Webster and Amy Moring.

It is the brand's ethos and mission is to make healthy living understandable, accessible, and enjoyable through its award-winning real food & supplements, which are always made from real food ingredients and are free from refined sugar, grains and seed oils.

I am Doner signs first forecourt franchise deal

I am Doner, the superior and award winning better kebab brand backed by Think Hospitality, has signed a new franchise deal for a site in Windsor, to open later this summer.

The latest franchise deal, facilitated by Seeds Consulting, will see Four Crosses Filling Station Limited, a multi-site fuel station operator in the South East of England, operate the first I am Doner on a roadside forecourt.

I am Döner Chairman, James Hacon says ‘We are thrilled to sign this latest franchise deal and look forward to working together with Lawrence Wells and the team at Four Crosses. 

"This deal perfectly aligns to our strategic vision of proving the flexibility of our brand not only on high street and in neighbourhoods locations, but into roadside locations, travel hubs, universities and other concession environments. 

"Our franchise-first expansion plans are rapidly building pace with unprecedented interest in both the UK and overseas, but we like to keep our powder dry when it comes to our growth ambitions, focusing on delivering positive outcomes for our partners, proving our model through our actions, not big headlines numbers. There'll be more exciting news coming soon!"

Seeds Consulting Founder Matteo Frigeri adds: “We are seeing a lot of traction with the I am Döner's franchise programme, very few brands out there can claim to offer a quick-service concept with such moderate capex requirements and intrinsically lean operation, supported by the very latest technology. Here we demonstrate how the concept can flex to seize opportunities also in non-traditional sites.”

Lawrence Wells said: “I have been on the hunt for a food brand to go on my forecourt and when I came across I am Döner I knew it was a great fit with nothing like it in the area, I really can’t wait to showcase the brand later this summer."

Introducing the First Winchester Food Festival

For many people of a certain age mention of Winchester Cathedral evokes memories of the hit 1960s song "Winchester Cathedral, written by Geoff Stephens and performed by his The New Vaudeville Band.

However, Winchester has a greater interest to readers of That's Food and drink, as the Cathedral City long been known as a great place for foodies.

And this summer the city will have its first dedicated free festival showcasing its fabulous local producers and talented chefs. 

And That's Food and Drink is pleased to hear this news and pleased to be able to share it with our readers.

It's schedules to happen on Sunday, 9th July, and the new Winchester Food Festival is being organised by Hampshire Fare and will showcase delicious produce from the Winchester District and the wider Hampshire area.

Winchester Food Festival will be held in the Cathedral's Outer Close, and will open from 10.00am with a Chefs' Kitchen running from 12 noon. 

Top chefs from favourite restaurants will be sharing tips and creating tasty recipes using local produce provided by Festival sponsor Quob Park Free Range & Organic.

The line-up will include Damian Brown from Chesil Rectory, Miff Kayum from Kyoto Kitchen, and Lenny Carr-Roberts, of The Bugle, Twyford, The Fox, Crawley, and Shoal, Winchester, who started his career at Le Gavroche, but is probably best known for his television appearances alongside TV Chef James Martin.

Tracy Nash, of Hampshire Fare, said: “Winchester Cathedral provides the perfect backdrop to this new FREE festival. We have been wanting to hold a truly local summertime food festival in Winchester for a long time. 

"And we're We are really pleased and delighted that so many businesses from across the Winchester District have stepped forward to help us hold what will be a key event in the Hampshire Food Festival calendar, and a new event for Winchester, going forwards.”

Available produce will range from superfood micro-greens to locally caught trout, coffee, orchard juices and no-alcohol cocktails to gins infused with local botanicals, plus fudge, fizz, fresh veg, breads, honey and cheeses. 

There will be BBQ cooking with SOCAL, plus there will be a big focus on community and green issues with Winchester Beacon, the local homeless charity and the Festival's charity partner, collaborating with the social enterprise, Munch, to shine a spotlight on creating delicious budget-friendly dishes. Registered nutritionist Mary Needham will be sharing tips on getting the most from ingredients, how to reduce food bills without compromising on flavour and simple ways to make healthy dishes.

Dr Paul Spencer, Winchester Business Improvement District (BID), said: “Winchester BID is really delighted to be supporting the Winchester Food Festival as part of the Hampshire Food Festival. Winchester is a fantastic place for foodies and this new event will celebrate local producers and businesses in the beautiful setting of Winchester Cathedral. Come along! Visitors can also visit the Hampshire Farmer's Market and explore the city centre. It will be a fantastic day to be in Winchester!”

John Blake, of Winchester Cathedral added: “We are thrilled to host the inaugural Winchester Food Festival in the Cathedral's historic grounds and are excited to partner with Hampshire Fare for what, we sincerely hope, will become an annual event in the city's festival calendar.”

The event is free for the public to attend and has been made possible thanks to much-valued support from local businesses, including Quob Park Free Range & Organic; NFU Mutual Winchester & Wickham; The Winchester Bakery and Shorewood Homes.

For more information about Winchester Food Festival follow @winchesterfoodfestival on social media or visit www.winchesterfoodfestival.co.uk.

A Sweet Chilli Sauce With a Low Sugar Footprint & a Lively Fruity Kick

With ordinary ketchup lacking the cache it once did, it's maybe not a shock to learn UK taste buds have once again ventured overseas when it comes to finding the perfect dipping/dressing condiment for making anything BBQ, stir-fry or starter feel a million dollars!

Sweet chilli sauce or Nam Jim Kai as it's better known in its mother country Thailand, has been on an upward trajectory for several years.   

The Lockdown years brought about a significant increases in sales, no doubt fuelled by the electric orange dip's unrivalled versatility and the deep-rooted feelgood associated with world cuisine.

The only problem with Sweet chilli sauce? Normal everyday sweet chilli sauce has a potential problem. It's full of refined sugars, (that's not good for diabetics and other people who need to keep a close eye on their sugar intake) which is why SRSLY Low Carb decided that Spring 23 (BBQ & picnic) season, was the perfect time to trumpet its low-calorie alternative that combines low carbs with a vibrant fruity slam dunk.

Made with a wonderful blend of chillies, ginger, paprika & garlic SRSLY's sweet chilli sauce contains only 14 kcals (per 100ml), 1.9g carbs and 0.3g sugar (per 100ml), which compares very favourably to a typical Sweet Chilli sauce which contains 230kcals per 100ml, 55g carbs and 55g sugars.

150ml (£3.99)

Seriouslylowcarb.com

Hive Mind Mead & Brew Co. has launched a new range of naturally-flavoured sparkling mead in cans

The new Hive Mind Sparkling Mead range is 4% ABV and comes in four fascinating flavours, ginger, elderflower, rhubarb and pure honey.

For the first time ever, it's going to be available in 330ml cans, sold individually or as a boxed four-pack containing one of each flavour. Two more flavours, sour cherry and honey & hops will soon also be added to the range.

And all of the company’s mead is gluten free, it's made using natural ingredients and with British honey, including honey from its own hives which are based in the Wye Valley, where its beekeeping supports local biodiversity, habitat conservation and important pollinator populations.

Showcasing their beekeeping heritage, the sparkling mead cans will carry new Hive Mind branding, based around colourful honeycomb illustrations, and highlighting the approximately 300,000 flowers visited and 50,000 miles flown by bees to make the honey for every can. 

The Sparkling Mead launched on 20 May to coincide with World Bee Day, an international day of awareness in support of these vital pollinators.

The meadery was launched in 2018 as the Wye Valley Meadery by beekeeping brothers Kit and Matt Newell, and has recently rebranded as the Hive Mind Mead & Brew Co. The brothers have long been pioneers in a resurgence in UK mead-making, taking one of the world’s oldest alcoholic drinks and creating new, more modern styles from session-strength light and refreshing sparkling meads right through to stronger, more traditional wine-style and barrel-aged meads.

Hive Mind co-founder Kit Newell said: “We’ve been creating new meads which have been at the forefront of growing interest in the product here within the UK, pioneering modern styles and changing perceptions of this versatile drink. We know that modern mead can stand head to head with beers, wines or spirits for its range of flavour profiles, as a base for cocktails or as a different option for food pairings.

“Our new session strength (4%) Sparkling Mead cans have been specially created to be light and refreshing, flavoured with natural and seasonal ingredients to make them a great summer drink for all occasions. Canning our sparkling mead makes it more portable for outdoor events, it's easy to chill and we feel convinced that it’s a more sustainable option than glass.

“As beekeepers, we understand the importance of protecting nature, supporting pollinators, creating sustainable products and working as part of our community.

And our new Hive Mind brand highlights our beekeeping heritage and shares our company’s mission to help the honeybees through the honey we make and our low impact, low intervention approach to brewing, ” he said.

The Hive Mind Sparkling Mead range will be available nationwide from independent retailers, delis and farm shops or direct from Hive Mind’s own website.

Other Hive Mind products include an award-winning wine-style Traditional Mead, Oak Whiskey Barrel-Aged Traditional Mead and honey beers including a 3 Star Great Taste Award-winning Smoked Honey Porter, a honey pilsner called ‘Nectar’ and a pollen-infused hazy pale called ‘Pollinator.’

https://hivemindmead.com/

(EDITOR: I have to admit that as a former home brewer of mead, I'm going to enjoy this new style mead.) 

Couple launch new pizza franchise. Now you can join in, too

Rachael Willoughby and Elliott Richmond, who are the founders of the pizza franchise CasaGees, are celebrating the third anniversary of a business they set up to get them through lockdown.

The couple, who've worked together running their own software business for over two decades, hit on the  idea of surviving lockdown by making and delivering traditional Neapolitan pizzas within a four-mile radius of their home in Cleeve which is near Cheltenham in Gloucestershire.

Elliot's always made his own pizzas, including dough, after being brought up overseas and loving the traditional Neapolitan pizzas (no pineapples, though!). Friends often told him he should to start a pizza  business. But he never took the idea seriously, until he had no other option.

Elliot said: “When lockdown came and our business more than halved, we realised now was the time to ‘give it a go’. We were able to set up a simple pre-order system online thanks to our software expertise and that’s where it all began!”

Elliott makes his own dough and with no more than 48 pizzas made per evening, all orders are allocated a time slot, booked via the website. Delivery is kept to a four-mile radius to ensure the pizzas are delivered hot and in a timely manner.

Since then, the business has bloomed and grown with the couple making and delivering pizzas two evenings each week within their local community and making a monthly profit of around £2,000. Earlier this year, they also announced they were starting a franchise to encourage others who love cooking to do the same in their own communities.

To mark CasaGees’ birthday and to celebrate the Coronation of King Charles III, half of their turnover from deliveries over the Coronation will be donated to one of three shortlisted local community projects:

*May Day in Woodmancote – an annual festival run in the community since 1983, that supports local community causes and charities.  The funds would allow them to book more activities for 2024.

*Stoke Orchard Community Centre – a community hub run by volunteers offering a space for a local toddler group, exercise classes and other events, it has also become a ‘warm space’ for those in the area. The funds would pay for painting, repairs and towards the cost of CCTV.

*Friends of Grangefield School – the Friends fundraise to fund additional activities for the children. They recently discovered their storage shed was no longer weatherproof and infested with mice. The funds would go towards the cost of a new shed.

Local people and regular customers are being asked to vote for the project of their choice and the winner will receive a donation of up to £500 later in May.

Rachael added: “We believe in giving back and that momentous weekend also allowed us to celebrate three years of CasaGees.

“We really can't believe we're celebrating our third birthday! When we originally set up it was as a temporary lockdown venture which we expected to last no longer than three months! However the demand from our lovely customers never stopped which tells us that we have a great product.

“Our next plans involve showing other couples how they can make a second healthy income by copying our proven model.”

Anyone interested in their own CasaGees' franchise can find out more by visiting https://casagees.co.uk/franchise-opportunity

Good nutrition can help students succeed during exams

Nutritional therapist and naturopath Caroline Peyton of Peyton Principles shares tips on how to help young people during their examinations by taking nutrition seriously. Caroline runs clinics in Wiltshire, the Cotswolds and online

With the time for GCSE, A-Level, and vocational exams nearly upon students, qualified nutritional therapist and naturopath Caroline Peyton shares some tips on how to help by taking nutrition seriously during this stressful time. Caroline, has run clinics in Wiltshire, the Cotswolds and online for more than a decade.

Studying for exams is a stressful time with long hours spent trying to absorb as much information as possible. 

As parents we wish to provide as much emotional support as we can but it is just as important to support young people by providing the best foods to keep them energised morning to night, help them sleep sounder, stay mentally alert and stay calm.

Here are my top tips to provide simple ways to fuel the body at this important and stressful time: 

Did you know your brain is 70% fat? The essential fats known as EPA and DHA provide the structure and function to the brain and without these your brain won't be performing at its best. Choose oily fish, tinned or fresh, 3-4 times a week as they contain these vital fats. Found in salmon, mackerel and sardines (but not in tinned tuna). Try tinned sardines on wholemeal toast for a quick lunchtime meal. Or wrap salmon in tinfoil and cook alongside roasted chunks of vegetables like sweet potato, carrots and courgette.

Eggs contain several brain friendly nutrients: choline helps regulate mood and helps memory plus B6 and B12 for the nervous system. They also provide a good protein source to help maintain energy. Boiled eggs can be kept in the fridge for several days. They make an easy, quick snack on the go (if little time between exams). An omelette with vegetables or scrambled/poached eggs on toast is an excellent way to start your day.

Try avoiding too much caffeine in tea and coffee. Caffeine acts as a stimulant and can create an additional stress response (it releases adrenaline). It doesn't provide sustained energy and it certainly doesn't help keep you calm. For a hot drink try rooibos tea or other herbal types, or even lemon slices in hot water.

Stay well hydrated from morning to night. The brain requires hydration to function well just like the rest of your body. A dehydrated brain leads to tiredness and difficulty in concentrating. Avoid fizzy drinks which contain esugars or artificial sweeteners and other chemicals (often caffeine) and try to consume more water, ideally 1.5-2L per day but sipped little and often. Water flavoured with fruit and ice is refreshing on a hot day.

Remember to have protein at breakfast, lunch and dinner. Protein helps maintain energy and fullness (thus preventing reaching for sugary snacks). Protein sources also convert to neurotransmitters that keep the brain calm, mood steady and concentration levels high. Choose Greek yogurt, lean meat, chicken, pulses, lentils and fish. 

It's very easy to want to reach for sugary snacks (this includes starchy crisps that quickly turn to sugar, once eaten) as a means to maintain energy but it's a false economy. It may seem to create a rush of energy but it will leave the body feeling lethargic rather quickly. 

Imbalanced blood sugar leads to poor concentration too. Snacks that are low in sugars and have protein and good fats will create a steady supply of energy. Instead choose plain nuts, a piece of cheese on oat cakes, a boiled egg, a slice of wholemeal toast with peanut or almond butter.

Try to eat at least one portion of dark green leafy vegetables every day (broccoli, kale, spinach). They are rich in vitamins K, B6, lutein and beta carotene that support memory and concentration.

Have a portion of berries every day, too (blueberries, raspberries, strawberries). They are rich in a type of plant flavonoid called anthocyanidins which also help memory/cognition. Berries are also a very low sugar fruit option. Snacking on blueberries doesn't raise blood sugar like a portion of grapes would.

Choose nuts and seeds over crisps. All types from Brazil nuts to walnuts and also seeds like pumpkin to sunflower seeds provide a good source of brain friendly fats, a good source of protein, fibre to help keep your gut healthy and minerals like magnesium and zinc that help to keep the body calm and support the stress hormones.

And remember to breathe deeply! When we are stressed we tend to breathe shallowly which can increase anxiety as the body holds on to carbon dioxide. Take a few breaks throughout the day to breathe deeply and slowly into the abdomen. Not only does the body feel calmer but it also energises the brain.

For more information on nutrition and health please visit  https://www.peytonprinciples.com.