Have you started your stockpile yet? When I started to consider the meals that I could make from my – currently fairly meagre – stockpile of food, I immediately saw that I need to diversify if I want to eat well during an emergency.
New Government guidance, via the Be Ready campaign, advises Brits to fill cupboards with at least three days’ worth of food, which should be long-life or non-perishable, as well as three litres of drinking water per person per day. The warning is due to a variety of potential threats, including adverse weather events, power outages and cybercrime.
How to be more grateful for daily life in five easy steps
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
- The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
- This can be long lasting if we make gratitude a regular habit.
- We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
- Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Our brains are very receptive and what we read or write can alter our emotional system.
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
- Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
- Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
- Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
4 min read
A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
2 min read
It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
- While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
- It attempts to wow with tech, much of which hinders, rather than helps.
- There’s no tangible benefit over mounting your phone to the dash.
- Simply an average driving experience, adequate range and slow charging speeds.
2 min read
The kitchen gadgets under £25
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
5 min read
The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book , explains why we behave the way we do in love.
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
What to do
- Build a community that works for your temperament and gives you regular, reliable moments of connection.
- You can still be kind to people while not treating them as someone who belongs in your inner circle.
- Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
- Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
- Add beans, lentils or shredded chicken to your vegetable soup and pasta.
- Thicken your smoothies with Greek yoghurt, chia seeds and oats.
- Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
- Have alcohol alongside a balanced meal containing protein and fibre.
How to age well
without pain
Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you’re ageing
badly – and what to do about it.
How to know
Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about longevity but what’s the point in living longer if the last decade is painful and you’re [totally] reliant on people?”
The signs to look out for
- The most obvious early warning sign of bad ageing is pain says Harlow.
- Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.
- One call Harlow often receives is people calling after having a fall and struggling to get up.
4 min read
How to age without pain
Not just stopping
When people retire, they often put their feet up and stop. Your body really is use it or lose it.
Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.
Social isolation
The lack of connection can increase the risk of premature death by
as much as 29 per cent.
Strength training
It really is the proxy for
overall independence.
The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety, depression and dementia.
The brain can be linked to muscle mass too, Harlow says. It’s not just about being able to lift things. It gives you more energy, better sleep and you’ll look and feel better.
How to age without pain
Daily habits
Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.
Stretch in bed
Take joints through a full range of motion for five minutes to loosen it before getting up.
Don’t crash diet
How to age without pain
Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.
Don’t wait
Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.
For most people, it’s about reducing the number of times per week you’re exercising, not reducing intensity.
The three ageing tests to do
- Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.
See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women 12.
The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.
Despite the job market hiring fewer entry-level roles, employers are still looking for grads…
But you should be prepared to keep an open mind.
We’ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.
The degrees to choose for a career
Hiring in the UK could
finally be on the up
47%
of employers offered entry-level
positions from July.
That is up nearly 15 per cent from the same period last year.
700,000
But graduate unemployment rose to six per cent in 2025 and 700,000 jobless graduates were claiming benefits.
Finance and insurance
- Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.
- Business loan company Portman Finance Group has taken on 50 graduates over the past four years.
Portman graduates start on £36,000 for the two-year programme and the education you need to apply is a minimum “ABB” of A-levels, and a 2:1 or above university degree. But not in a specific subject.
Trade and logistics
What makes it particularly rewarding is that there’s always something to learn.
Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.
Salaries start at £30,000 with an uncapped bonus, rising to £50,000 plus a company car as a senior account partner.
Technology and IT
More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.
Successful entry-level candidates can earn a basic salary of up to £35,000, with the opportunity to triple that within their first three years of working.
4 min read
Public sector, health
and social services
46 per cent of public sector, health and social services organisations are also ready to take graduates, according to a survey by Manpower.
- For example, Police Now runs a graduate programme into policing. They recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from £31,164 to £42,210 depending on location and rising each year.
Can we treat guests without blowing our budget?
According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.
Always have bread
People will feast on the
ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK – GOOD FOOD FOR EVERY DAY
bread, and then need less fish/steak/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter.
Use vegetables as centrepieces
Add pantry items
Graham’s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.
How to host on a budget
Improve the everyday
Guests will always appreciate a stellar interpretation of the ordinary. Think lasagna or curry.
Cooking dinner for your guests is spoiling them – you’re being generous with your time, your effort, and your home. So don’t feel the need to go overboard elsewhere.
Ask for help
Ask friends to bring a contribution, be it a nibble or a pudding.
Big platter energy
[Presentation] can be the key to elevating something . Spaghetti and tomato sauce suddenly looks like a feast when tumbled on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.
Food writer and editor Eleanor Steafel
How to host on a budget
Taco party
Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.
Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.
My current stash is more impressive than a few cans of baked beans. I’ve focused on tinned tomatoes and pulses, pasta and peanut butter, but when I began to consider what we’d actually make from these ingredients, I realised I’d soon get bored.
So I’m adding in a few tins of green veg, peas and beans, along with sachets of pre-cooked grains, cartons and cans of long-life milk, cream and custard. Beans and lentils are obvious tinned goods to keep for an emergency because they are cheap, filling and nutritious – you can’t survive on beans alone, but they will feature heavily in any stockpile supper.
I’ve also given in to some tinned potatoes, even though they might be my least favourite of all tinned veg. I’m also storing a few packets of silken tofu.
In the event of food shortages caused by a disrupted supply chain, we may have power but empty supermarket shelves, or we may need to cook without electricity. I’m therefore including a selection of cooked and no-cook meals here, as suggestions for how to make the most of your stockpiled goods.
I’m assuming a few key dried spices are already in your kitchen. If not, buy ground garlic, ginger, cumin, coriander, turmeric and chilli powder and flakes, along with some dried herbs such as oregano and thyme and plenty of salt and black pepper.
When we talk about essentials, I think joy should get a look-in. If we’re panicking about world events, much better we’re well fed first. So I’ve focused on flavour and fun, as well as simplicity, for these stockpile suppers, and am starting off with an idea for a deliciously sweet breakfast.
Mince pie overnight oats
For one or two people, use 50g of oats and 100-150ml of any kind of long-life milk. If you have a jar of mincemeat in the cupboard, stir in a tablespoon or two, portion into pots and cover. If you don’t have mincemeat, add your favourite flavours from a mince pie, such as a teaspoon each of raisins, golden sultanas and mixed citrus peel, along with cinnamon, ginger and allspice. A tablespoon of chia seeds will add 4-5g fibre. Store in the fridge or a cool place overnight and your festive breakfast will be ready the next morning.
For two people, mix two small tins of mackerel in oil (125g) with a tin of drained cannellini beans, using the oil from the fish to soften the beans, smushing them a little as you combine. Add one tablespoon of light soy sauce and one teaspoon of chilli oil and combine. Add this to a base of pre-cooked brown rice from a sachet; many supermarkets, including M&S and Waitrose, do own-brand ready-to-eat rice and grains. Garnish with a sprinkle of sesame seeds and a glug of sesame oil. If I had an open jar of kimchi, I would add a few tablespoons of that, too.
Black bean chilli
Crush two or three large cloves of garlic and sizzle in two tablespoons of oil, any kind, without letting the garlic burn. Add one tablespoon of cumin, ground or seeds, one tablespoon of sugar and two tablespoons of tomato paste, substituting one tablespoon of garlic powder if you don’t have any cloves. Stir to combine and cook for a minute. Add two tins of chopped tomatoes or more if you’re making a bigger chilli.
Add one tablespoon of sweet paprika, such as La Chinata, followed by another tablespoon of something hot, if you want to. I tend to use the sweet, smoked paprika to build depth and warmth, then add the hot paprika or chilli powder for spicy heat, depending on who’s dining. Dried ancho chillies also add a wonderfully smoky flavour to any chilli.
You can of course use any beans in this chilli, but I love the rich earthiness of black beans, which are complemented well by chickpeas or some drained corn kernels added near the end. I use the same number of tins of beans as tomatoes.
Save water by opening a carton of pre-cooked quinoa to eat with this, such as Merchant Gourmet Red & White Quinoa or 5 Glorious Grains.
Some wraps and flatbreads have long shelf lives of a few months, so these can be handy to keep in your stockpile and eat with bean chilli. Just remember to note the expiry date, and eat and replace when necessary.
Slow-cooked green beans with tomatoes
Two tins, one pan and a bit of patience can transform plain green beans into a memorable veg dish. Empty a tin of whole green beans (including the water) and one tin of tomatoes into a wide frying pan with a tablespoon of oil, one teaspoon of garlic powder and half a teaspoon of paprika. Season well. Stir together for a few moments, making sure the beans are submerged in the sauce. Add half a can of water if you need to.
Bring to a simmer before reducing the heat. Let the beans and tomatoes bubble slowly for 15-20 minutes, adding a few tablespoons of water if necessary. The beans will end up very soft and flavoursome in their rich and sweet tomato sauce. Add a splash of red wine vinegar at the end and stir.
This dish goes really well with tinned tuna, whether you want to add it on the side or stir through at the end to warm the fish up.
Butter bean, pea and pesto stew
The beauty of this one is that it can work hot or cold. Take a can or jar of butter beans. Drain if in water. Mix with half a tin of peas, drained, and three or four tablespoons of pesto. Add one or two tablespoons of extra-virgin olive oil to make the pesto more saucy. Season with salt and pepper and a dash of sherry or red wine vinegar to bring the salad together. If you are making this dish warm, follow the same steps but while heating over a medium-low heat. Cheaper tinned beans taste better warmed up if you have the option, while the more expensive jarred butter beans are brilliant in salads.
Silken tofu with spinach and artichoke
Silken tofu is one of my favourite speedy meals and it typically comes in Tetrapak packaging that can be kept with your other tins and jars for months at a time, but do set reminders for when you need to check and refresh your stockpile.
Take one can of spinach and one of drained artichoke hearts and warm together in a pan with a tablespoon of oil.
Store-cupboard trifle
I’m a great believer in eating trifle as often as possible. To speed things up, we often skip the jelly layer in our house. It’s easy to make if you keep a packet of sponge fingers, a carton of custard and a can of squirty cream among your other essentials. Arrange your sponge fingers across the bottom of a dish; glass is pretty but not essential. Douse these in sherry. Top with tinned fruit; if you don’t want to use alcohol, though I can’t recommend this, the syrup from canned fruit will do the job of softening the sponge fingers. Add a blanket of custard and as much cream as the dish will take. Decorate with flaked almonds or vermicelli.
Chocolate cherry custard tarts
Even if you’re not facing down an apocalypse, ready-made sweet pastry tarts are a great cheat and can keep for up to 12 months, depending on the product. Fill with custard from a carton, top with a spoonful of jarred cherries in syrup (Luxardo or Amarena), and cover in a generous shower of grated dark chocolate.