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Love yourself

Wholesome ideas for meal-times...

Warner's Budgens Taste Club Warner's Budgens Taste Club
This Valentine’s Day, why not indulge in a bit of self-love – here are five easy ways to help you start feeling great...


It’s so easy when we’re feeling low to reach for the biscuit tin, but that’s exactly what we shouldn’t be doing! Sugar is a number one energy zapper, and the more you eat, the more you will keep craving. Instead, try to become aware of your sugar cravings. Next time you need a sweet kick, recognise the feelings, acknowledge them and then act mindfully on them. Do you really want that calorific bar of chocolate or are you just boredom eating? What else can you do to give yourself a boost? Try having a supply of fruit in the fridge to snack on or a couple of squares of really special dark chocolate. That way, it will still feel special and indulgent, but you’ve chosen to take control of your cravings mindfully.

True love: indulge in Green & Blacks Velvet Edition dark chocolate – the Sea Salt version is exquisite


We all know the drill – try to incorporate five pieces of fruit or vegetables into our diets every day but really we should be aiming higher. Seven is the ideal and for extra benefit they should be ingredients from all colours of the rainbow. Think red tomatoes, orange carrots, yellow peppers, green cucumber, blue blueberries, indigo beetroot, violet purple sprouting broccoli – you can have a lot of fun using your imagination to come up with alternatives. Eating a range of colours doesn’t just make your plate look more attractive – it also means you’re getting a wider range of nutrients to make you feel great.

True love: for extra self-love points, choose seasonal fruit and vegetables – check out our easy to follow recipes now


No, not that kind – we’re talking water! Our bodies need an incredible amount of water to function at their best – you know that brain fog-type of feeling in the mornings, that’s dehydration. In winter it can be difficult to drink enough water – and I’m afraid tea, coffee and juice doesn’t count here! Government guidelines suggest eight glasses of water a day – that’s roughly between 1.5 and 2 litres. To help you stay on track, keep a reusable bottle of water to hand at all times and make note of how often you fill it up.

True love: to calculate how much you should be drinking every day, times your body weight in kilos by 0.03


There’s been a lot of talk about the importance of high fibre diets and pulses are one of the quickest, easiest and cheapest ways to incorporate more fibre into your diet. They also have the added benefit of being vegan and delivering a shed-load of protein to your system too. Plus they count as one of your five a day – bonus! Throw handfuls of split peas, chickpeas, lentils and beans into everything you cook, from casseroles and curries to stir fries, stews and salads – your gut will thank you for it!

True love: add a bag of Merchant Gourmet ready to eat Puy lentils into your lunchtime soup for an instant fibre hit


The latest dietary research shows that the gut plays a much bigger part in our overall wellbeing than previously thought. We know that there is a gut-brain correlation – you know those butterflies in the stomach, or the times you’ve acted on gut instinct – that’s all because your brain and gut are closely connected. So it makes sense that when we eat right, we feel right – not just physically, but emotionally. That’s why it’s vitally important to keep our gut bacteria happy. Following all of the steps above will contribute to a healthy gut microbiome, but you could also include fermented foods into your diet to improve things further.

True love: locally-made Woodlands Farm Natural Yogurt contains good bacteria that contributes to good gut health - the gooseberry flavour is a best seller

50p OFF Merchant Gourmet Puy Lentils 250g

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Valid from Friday 7th February - Thursday 5th March 2020 in our Broadway, Bidford-on-Avon and Moreton-in-Marsh stores.

Try some Merchant Gourmet Puy Lentils at a reduced price when you swipe your reward card at the till.