You’ve confirmed the date, done your homework, and even laid out your confidence-boosting outfit. But have you considered what you consume? It turns out, how we fuel ourselves could be key to tackling pre-interview nerves, and leaving you with a razor-sharp focus. Here’s what to eat to help you smash your next job interview (and what to leave in the fridge until afterwards)

Whether it’s the chance of a promotion or an exciting new challenge, most of us try to feel prepared before we head into the interview room. While you might have done your research, rehearsed your answers, and got a good night’s sleep, have you considered what you tuck into that morning?

The truth is that what you eat before an interview (and what to ditch), is actually a pretty important part of preparing for the job you want – whether it’s keeping you calm, or stopping an energy crash during that all important ‘Where do you see yourself in five years?’ question. So, let’s take a look at the best food and drink to opt for before your interview – and what to save until later.

Food for thought

First things first, it’s really important to remember to eat and hydrate properly before an interview, as this is essential nourishment for mental performance. However, according to the Association of UK Dieticians (BDA), about one third of us skip breakfast on a regular basis, even though there’s lots of reasons why you shouldn’t – especially with a mentally-taxing workplace situation. Research has proven that starting the day with a good breakfast helps with our concentration and mental alertness, as well as our memory and energy – all of which would be undeniably handy in a stressful interview scenario.

In terms of specifics around what to eat before the big moment, there’s both short and long-term things to consider. “B vitamins are really important for mental performance and brain health in general,” says dietitian Sophie Medlin, director of CityDietitians. “Meat and dairy are rich in this but if you’re vegan, you may consider supplementing. Omega 3 is also really important. We can get this from vegan algae and oily fish.”

While a single supplement won’t necessarily help you nail the interview, they could be worth trying to support your overall mental performance in the workplace.

But what if the interview is tomorrow? Well, there are still a few quick-fixes worth trying.

“For an immediate boost, there’s data to show those who have a blueberry smoothie before an exam, have better mental performance and outcomes,” says Sophie Medlin. “Foods rich in antioxidants and polyphenols help improve blood flow and are important for mental performance.”

Other research has revealed the benefits of blueberries when taken along with other berries, such as strawberry and raspberry. One study in the journal Nutrients found

Tangy, sweet, Memphis bbq sauce is so much tastier than anything store-bought! (And you can make it with just a few pantry ingredients!)

Have you tried making barbecue sauce? If you haven’t, it’s time to give it a try. And if you have but you haven’t found a recipe you love yet, this Memphis-style barbecue sauce recipe just might be the one.

Memphis BBQ Sauce

This is a sweet and tangy barbecue sauce with a hint of spicy heat. The memphis-style bbq sauce is thinner and tangier than most barbecue sauces, and I prefer it to the thick and smoky sauces typically available at the grocery store.

I really like the ratio of tang to spice in this version and I’m thrilled to share it with you today. If you want something a little different next time you’re grilling or when you’re pulling together a quick weeknight dinner of BBQ Chicken Stuffed Potatoes, take five minutes and stir together a batch of tangy bbq sauce to make it even better.

There are many different BBQ sauces out there beyond the classic flavors. This Sriracha Bourbon Barbecue Sauce is one that my husband and oldest son love.

If you’re after a homemade BBQ sauce that’s heavier on the spice, a bit sweeter, and a little bit thicker, check out this Sweet and Spicy Homemade BBQ Sauce – it’s reminiscent of Sweet Baby Ray’s sauces and my kids love it.

Got spice lovers in your house? They’ll go nuts for this spicy barbecue sauce with enough heat to bite the back of your throat. It delivers plenty of warmth with lots of Tabasco sauce and cayenne pepper. If you just want a simple classic, Homemade Barbecue Sauce is it.

Carolina Style BBQ Sauce is packed with mustard and then there are Korean Barbecue Sauces in a league of their own.

For something a little less traditional but just as delicious, you need to try Tangy Peach Barbecue Sauce. Like this BBQ sauce, it’s ultra tangy and also has a subtle fruity peach flavor.

During peach season, I make it as often as I’m able to get my hands on fresh

Gifts should be meaningful, so we've gathered together the best on offer this Mother’s Day

Mother's Day is a time to reflect on the things that the mothers in our lives do for us, to celebrate their roles and to celebrate the power of the relationships we share.

If you chose to do this with a gift, the key to getting that right is to find something that has meaning – whether that be through tapping into a shared interest, anticipating a need, or by offering a prompt to put themselves first.

So, here, we’ve gathered together eight of our favourite gifts that bring wellbeing, mindfulness, and self-care to the forefront.

1. Two Chimps Coffee, On Amother Level coffee

Sitting down with that first steaming hot cup of coffee in the morning is a delight to behold, and it’s even better when the coffee you're sipping comes from an independent, carbon-neutral roastery. The limited-edition Mother's Day coffee from Two Chimps is blended with notes of shortbread, lemon, and blackcurrant, making for a comforting and uplifting experience.

(£9.95, twochimpscoffee.com)

2. ‘You’ll Never Walk Alone’, by Rachel Kelly

The fifth book of poetry by writer and mental health advocate Rachel Kelly, You’ll Never Walk Alone is a beautiful, collection of poetry, covering a range of styles and topics. Bringing together poems for each moment of life, including the experience of motherhood, this collection is a beautiful addition to any bookshelf.

(£16.99, waterstones.com)

3. BakesterBox, baking box

Baking can be such a joy. Not only does it result in tasty treats, but it also comes with a load of mental health and wellbeing benefits, too. The baking boxes from BakesterBox come with everything that you need to create beautiful bakes, from butterscotch and rye nut tarts, to cream tea baking kits, and a marbled chocolate cheesecake. Buy a one-off kit, or set up a subscription for a monthly box.

(From £10, bakesterbox.com)

4. Babbel, language class subscriptions

For mums who never want to stop learning, a subscription to the language learning platform Babbel includes everything she will need to embrace the challenge of learning a new language. The membership c

Naked yoga is part of yoga instructor and wellness entrepreneur, Jessamyn Stanley’s daily practice. She believes that it is a freedom of expression and a powerful way to accept the physical body

Jessamyn Stanley is an award-winning voice in wellness, known for her take on social and cultural issues including the modern Black experience, anti-fat bias, LGBTQIA+ representation, and equity in the health industry. So why naked yoga? She finds it much easier to engage with her body without worrying about the clothes she is wearing. Jessamyn believes that naked yoga benefits mental wellness by honouring the divinity that lives within yourself.

In an interview with Vogue she says, “For me, practicing naked and really, truly being forced to accept my body – like, being able to touch it in ways that I was told not to touch because I was taught to be very ashamed in my body, and I started […] feeling deep shame about it – has been transformational in how I show up in my day-to-day life.”

Jessamyn is passionate about disabling the false idea that yoga is just for one type of person and one type of body. Her naked yoga practice is a way of advocating body positivity; all body types should be seen and accepted, not just the polished, ‘instagrammable’ ones. Body positivity is about acknowledging that all body types are worthy of inclusion. She also advocates radically accepting the body, believing that yoga is a deep connection with yourself in the here and now.

Copycat PF Changs Chicken Lettuce Wraps

There are dozens of copycat PF Chang’s lettuce wrap recipes out there, and these are the authentic chicken lettuce wraps you have been looking for! Don’t skip the crunchy rice noodles!

Years ago we used to love getting the lettuce wraps at PF Chang’s and set out to make a copycat recipe. It was full of delicious Asian components like hoisin sauce, oyster sauce, mushrooms and water chestnuts, etc. They were absolutely delicious, but totally not a copycat recipe. The more we’ve tried them and researched the more we discovered that PF Chang’s claims only a few ingredients and no veggies at all. So, we stripped the recipe down and went for a simply delicious, far more authentic copycat.

Ingredients for Asian Chicken Lettuce Wraps

I used to be so intimidated when it came to Asian recipes because the ingredients list can be so long and slightly overwhelming, not to mention hard to find and items you only use once in a blue moon.  Well, this is NOT a recipe like that! Here is what you will need:

• Rice Noodles – don’t skip these! They are quick and easy to fry up and add a fabulous crunch to the wraps that you don’t want to miss!
• Oil – vegetable oil or canola oil works great
• Ground Chicken – see section below for possible substitutes, but you can keep these lettuce wraps super healthy by using lean ground chicken
• Vegetable and Sesame Oils – the combination of the two oils gives the perfect flavor, that sesame oil is critical in Asian cuisine
• Garlic – adds flavor
• Green Onions – adds flavor
• Soy Sauce – I prefer to use low sodium so I can better control the salt in the recipe.
• Fresh Ginger – you can used dried ginger if you have to, but I strongly suggest to use fresh ginger. See section below for how to peel and grate ginger.
• Iceberg or Butter Leaf Lettuce – these lettuce leaves hold up well for wraps and stay crispy and fresh without breaking

The measurements for all the ingredients can be found in the recipe card at the end of the post.

Substitutes for Ground Chicken

We’ve found that it’s far easier and faster to use ground chicken because you can use your meat chopper and leave it in minced sized pieces versus the hassle of chopping up chicken thighs. However, that being said, chicken thighs do offer more flavor so it’s up to you. You could also chop up chicken breasts into little bits before cooking or use ground beef or pork as substitutes as well.

What Lettuce is Best for Wraps?

You really want cold crisp lettuce that is hearty and will hold up well wrapped around the yummy filling. We’ve found that iceberg or butter leaf lettuce work best. You would also use romaine hearts though they can be hard to wrap around the filling since they tend to be long and thin.

How to Peel Fresh Ginger

If you aren’t used to using fresh ginger, you might be confused when it comes to peeling it. You can peel ginger one of two ways. First, yo