Research Shows Over-45s Drive Protein Boom

Scotland's top dairy brand, Graham's Family Dairy, has seen a record rise in shoppers prioritising protein, especially those of us who are over 45, as the trend moves beyond athletes and gym-goers. 

New research from Kantar (The Powerful Potential of Protein, 2025) confirms this shift, revealing 1 in 5 UK households (21%) now actively seek high-protein products. 

While younger consumers led the charge, the biggest growth is now coming from Generation X (44-59 age group) and Baby Boomers (60+), who are increasingly choosing protein-rich foods to support their health and wellbeing. 

With demand showing no signs of slowing, Graham's Family Dairy continues to see older consumers driving this protein boom firsthand, reflecting a fundamental change in shopping habits. 

Explains Robert Graham, Managing Director at Graham's Family Dairy:  "For some time we've been developing natural, high-protein dairy products, but it's exciting to see demand growing well beyond younger shoppers. Our range was designed to offer naturally nutritious options for all lifestyles, and it's fantastic to see more people embracing the benefits of real dairy. 

“There's a common misconception that protein is just for fitness enthusiasts, but in reality, it's a vital part of every diet. This shift in awareness presents a huge opportunity for natural dairy to support longer, healthier lives. What sets us apart is our commitment to real, wholesome ingredients, our dairy products deliver high-quality protein naturally, without additives or ultra-processing." 

Kantar's findings reveal high-protein dairy products including yogurts, drinks – which have seen a 23% increase in uptake - and desserts continue to expand their share in the grocery sector. While younger consumers were early adopters, the most significant growth potential now lies with older age groups, who are increasingly aware of protein's benefits for maintaining strength, energy, and overall health.  

The recent research also shows  76% of shoppers are willing to pay higher prices for products containing higher proportions of protein.  

Graham's Family Dairy became the Official Protein Dairy Partner of Loughborough Sport, at the start of this year, collaborating with nutrition lead Andrew Shepherd to fuel the university's athletes with natural high-protein dairy products. 

Andrew Shepherd, Nutrition Lead at Loughborough University said: "As we get older, our bodies naturally change and from the age of 30 we begin to lose muscle mass, strength, and function - a condition known as sarcopenia. Without proper nutrition, particularly protein, this process can speed up, increasing the risk of frailty, reduced mobility and chronic illness. 

“The good news is the message is getting across and that more and more adults over 45 are now recognising the importance of protein in maintaining their strength and overall health.  

“Research shows boosting protein intake can significantly slow muscle loss, especially when paired with resistance exercise. Though anyone with kidney concerns should seek medical advice before increasing their intake, those over 45 can feel a real difference by aiming for 1.2 to 2 grams of protein per kilogram of body weight each day.” 

The family-run business was founded in 1939 by Robert Graham in Bridge of Allan, Stirlingshire, where he reared 12 cows, milked them by hand, then made all deliveries by horse and cart.

https://www.grahamsfamilydairy.com

Why You Should Try Fermented Foods This Spring

As spring brings fresh beginnings and renewal, it’s the perfect time to refresh your diet with vibrant, gut-friendly fermented foods. 

Fermentation is an age-old process that enhances the flavour, nutrition, and health benefits of foods, making them a great addition to your springtime meals.

From tangy sauerkraut to creamy kefir, fermented foods can do wonders for digestion, immunity, and overall well-being. Here’s why you should incorporate them into your diet this season.

1. Fermented Foods Support Gut Health

Spring is all about rejuvenation, and your gut deserves a refresh too. Fermented foods are rich in probiotics—beneficial bacteria that support a healthy gut microbiome. A balanced gut can improve digestion, enhance nutrient absorption, and reduce bloating, making you feel lighter and more energetic.

Great options include:

Kimchi – A spicy Korean staple made from fermented cabbage and radishes.

Sauerkraut – Fermented cabbage that’s full of probiotics and vitamin C.

Kefir – A probiotic-rich dairy drink that’s a stronger gut booster than yoghurt.

2. Strengthens Your Immune System

Springtime often comes with seasonal allergies and lingering colds, but fermented foods can help. Since about 70% of the immune system is housed in the gut, a well-balanced microbiome supports a strong immune response. Probiotics from fermented foods can help regulate inflammation and fight off harmful bacteria, keeping you feeling your best.

Try:

Miso soup – A warming Japanese broth made from fermented soybeans, packed with immune-boosting compounds.

Yoghurt with live cultures – A delicious and versatile way to get beneficial bacteria.

3. Helps Detox the Body

Spring is often seen as a time to cleanse and reset. Fermented foods aid in detoxification by promoting a healthy gut, which helps your body eliminate toxins more efficiently. They also support liver function and reduce the burden on your digestive system.

Top picks for detox support:

Kombucha – A fizzy, fermented tea loaded with antioxidants.

Tempeh – A protein-rich fermented soy product that’s great for vegetarians.

4. Boosts Energy and Mood

As the days get longer, you might be looking for ways to feel more energised. Fermented foods help improve digestion, which in turn allows your body to absorb nutrients more efficiently. This can lead to better energy levels and improved mental clarity.

Additionally, gut health is closely linked to mental health. A well-balanced microbiome can help regulate mood and reduce stress, which is great for embracing the brighter days ahead.

5. Adds a Burst of Flavour to Seasonal Dishes

Spring is a time for lighter, fresher meals, and fermented foods bring an extra depth of flavour. Their tangy, umami-rich profiles can elevate simple dishes, making them more exciting and satisfying.

Ways to enjoy them this season:

Add sauerkraut or kimchi to fresh salads or sandwiches.

Stir miso paste into salad dressings for an umami kick.

Use fermented pickles as a side to balance out rich spring dishes.

Final Thoughts

Adding fermented foods to your spring diet is a delicious and natural way to boost your gut health, immunity, and overall well-being. Whether you enjoy a spoonful of yoghurt, a glass of kombucha, or a side of kimchi, your body will thank you.

So why not embrace the season of renewal by giving your diet a healthy, probiotic-rich upgrade? Your gut (and taste buds) will really thank you!

Boost Your Immune System: The Best Foods and Supplements to Fight Off Flu Bugs and Colds

As the cold and flu season is here, it’s essential to strengthen your immune system to ward off pesky viruses. 

While good hygiene and adequate sleep play crucial roles in staying healthy, your diet can also be a powerful tool in preventing and fighting colds and flu. 

Here are the best foods and supplements to incorporate into your routine for optimal immunity.

Incidentally, nothing is guaranteed 100% and even though my wife and I follow these tips we came down with an infection that laid us low, which is why blogging activity has been severely curtailed, recently! Hopefully a normal service will be up and running soon.  

Immune-Boosting Foods

1. Citrus Fruits

Oranges, lemons, limes, and grapefruits are packed with vitamin C, a key nutrient that helps boost white blood cell production, which is vital for fighting infections.

2. Garlic

Garlic has powerful antimicrobial properties due to its high allicin content. It has been shown to reduce the severity and duration of colds while also enhancing the immune response.

3. Ginger

Ginger is well known for its anti-inflammatory and antioxidant properties. It can help relieve sore throats, combat nausea, and may have antiviral benefits.

4. Yoghurt

Probiotic-rich foods like yoghurt help balance gut bacteria, which play a crucial role in immune function. A healthy gut microbiome supports better resistance against infections.

5. Leafy Greens

Spinach, kale, and Swiss chard are rich in vitamins A, C, and E, along with antioxidants that support immune health and help the body fight off infections.

6. Nuts and Seeds

Almonds, sunflower seeds, and walnuts are packed with vitamin E, zinc, and healthy fats that help maintain a robust immune system.

7. Chicken Soup

There’s truth behind the old remedy—chicken soup contains amino acids and minerals that support immune function and help alleviate cold symptoms.

8. Turmeric

Curcumin, the active compound in turmeric, has strong anti-inflammatory and immune-boosting properties, making it a great addition to your diet.

Beneficial Supplements

1. Vitamin C

Vitamin C supplements can help reduce the duration and severity of colds by enhancing immune function.

2. Vitamin D

Low vitamin D levels are associated with increased susceptibility to infections. During the winter months, supplementing with vitamin D can help keep your immune system strong.

3. Zinc

Zinc is crucial for immune function and has been shown to reduce the length of colds when taken at the first sign of symptoms.

4. Elderberry

Elderberry extract is packed with antioxidants and has antiviral properties that may help prevent and shorten the duration of colds and flu.

5. Echinacea

Echinacea supplements may help boost immune function and reduce the risk of catching colds.

6. Probiotics

Probiotic supplements help maintain a healthy gut microbiome, which is essential for a strong immune response.

Final Thoughts

No single food or supplement can guarantee immunity from colds and flu, but incorporating these immune-boosting options into your daily routine can significantly improve your body’s ability to fight infections. Combine them with proper hygiene, adequate rest, and regular exercise for the best defence against seasonal illnesses. Stay healthy and flu-free this season!

Have any go-to remedies for staying healthy during flu season? Share them in the comments!

Foods That Boost Immune System Health

In an era where maintaining good health is paramount, a robust immune system is absolutely essential. 

While lifestyle factors like exercise and sleep play a significant role, the food we consume can significantly enhance our immune defences. 

Here’s a look at some foods that can help bolster your immune system.

1. Citrus Fruits

Citrus fruits, such as oranges, lemons, limes, and grapefruits, are well-known for their high vitamin C content. Vitamin C is vital for the production of white blood cells, which are key to fighting infections. Given that the body does not produce or store vitamin C, daily intake is crucial for maintaining an effective immune system.

2. Red Bell Peppers

While citrus fruits are high in vitamin C, red bell peppers contain twice as much of this essential vitamin. They are also a rich source of beta carotene, which the body converts into vitamin A. Vitamin A is important for maintaining the health of your skin and mucous membranes, which are the body’s first line of defence against pathogens.

3. Broccoli

Broccoli is packed with vitamins A, C, and E, as well as fibre and many other antioxidants. It is one of the healthiest vegetables you can put on your plate. To retain its nutrients, it is best cooked as little as possible – or better yet, not at all.

4. Garlic

Garlic has been used for centuries for its medicinal properties. It contains compounds such as allicin, which is known to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses.

5. Ginger

Ginger is another ingredient many turn to after falling ill. It may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger is also packed with antioxidants and has anti-inflammatory properties.

6. Spinach

Spinach made our list not just because it’s rich in vitamin C but also because it’s packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Like broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

7. Yoghurt

Yoghurt that contains live and active cultures, like Greek yoghurt, can stimulate your immune system to help fight diseases. Look for yoghurts that have "live and active cultures" printed on the label, and try to get plain yoghurts rather than the kind that are pre-flavoured and loaded with sugar.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system. Nuts, such as almonds, are packed with the vitamin and also have healthy fats, which help in the absorption of fat-soluble vitamins.

9. Turmeric

Turmeric is a bright yellow, bitter spice that has been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin, which gives turmeric its distinctive colour, can help decrease exercise-induced muscle damage. Curcumin has promising immune-boosting potential.

10. Green Tea

Green tea is packed with flavonoids, a type of antioxidant. In studies, the amino acid L-theanine found in green tea may aid in the production of germ-fighting compounds in your T-cells. Additionally, green tea is a good source of the amino acid that enhances immune function.

Incorporating these foods into your diet can help enhance your immune system, but it's important to remember that no single food or supplement is a magic bullet. A balanced diet, combined with other healthy lifestyle habits, is the best way to support overall health and a strong immune system. Stay well, eat healthily, and keep your defences strong!

Fermentation Techniques You Can Use at Home

Fermentation, an ancient preservation method, has seen a resurgence in recent years due to its health benefits and culinary potential. 

By harnessing the power of natural microbes, you can transform basic ingredients into flavourful, nutritious foods and beverages. Here are some simple fermentation techniques you can try at home.

1. Vegetable Fermentation

One of the easiest and most rewarding fermentation projects is fermenting vegetables. The classic example is sauerkraut, but you can ferment almost any vegetable.

Ingredients:

Fresh vegetables (e.g., cabbage, carrots, cucumbers)

Sea salt or pickling salt

Water (if making a brine)

Steps:

Prepare the Vegetables: Clean and chop your chosen vegetables.

Salt the Vegetables: For dry salting, sprinkle salt directly onto the chopped vegetables and massage it in to draw out moisture. Alternatively, dissolve the salt in water to create a brine and submerge the vegetables.

Pack the Jar: Place the salted vegetables in a clean jar, pressing them down to release more juice and remove air bubbles.

Ferment: Cover the jar with a loose lid or cloth and leave it at room temperature. Check daily to ensure the vegetables remain submerged in the brine. Taste after a few days and continue fermenting until the desired flavour is achieved.

Store: Once fermented, seal the jar with a tight lid and store in the refrigerator.

2. Kombucha

Kombucha is a fermented tea known for its tangy taste and probiotic properties.

Ingredients:

Tea (black, green, or a blend)

Sugar

SCOBY (Symbiotic Culture of Bacteria and Yeast)

Starter tea (unflavoured kombucha from a previous batch or store-bought)

Steps:

Brew the Tea: Boil water and steep the tea, then dissolve sugar into the hot tea. Allow it to cool completely.

Combine: In a large glass jar, combine the cooled tea, SCOBY, and starter tea.

Ferment: Cover the jar with a cloth secured with a rubber band and let it ferment at room temperature for 7-14 days, depending on your taste preference.

Bottle and Second Fermentation: Remove the SCOBY, reserve some kombucha for the next batch, and bottle the rest. You can add fruit or herbs for flavour during this stage. Seal the bottles and leave them at room temperature for 2-3 days to carbonate before refrigerating.

3. Sourdough Bread

Sourdough bread, with its tangy flavour and chewy texture, is a favourite among home bakers.

Ingredients:

Flour (preferably strong bread flour)

Water

Salt

Sourdough starter (a mixture of flour and water colonised by wild yeast and bacteria)

Steps:

Maintain the Starter: Feed your starter regularly with equal parts flour and water. Ensure it is bubbly and active before baking.

Prepare the Dough: Mix the starter with more flour and water to create the dough. Let it rest, then add salt.

Bulk Fermentation: Allow the dough to ferment at room temperature for several hours, folding it periodically to develop gluten.

Shape and Proof: Shape the dough and let it proof (rise) until it’s ready to bake. This can take several hours or overnight in the fridge.

Bake: Preheat your oven with a baking stone or Dutch oven. Bake the bread until it has a deep, golden crust and sounds hollow when tapped.

4. Yoghurt

Homemade yoghurt is a simple and satisfying project that requires just milk and a yoghurt culture.

Ingredients:

Milk (whole, semi-skimmed, or skimmed)

Yoghurt culture (store-bought plain yoghurt or a commercial culture)

Steps:

Heat the Milk: Heat the milk to 82°C (180°F) to denature the proteins, then cool it to 43°C (110°F).

Inoculate: Stir in the yoghurt culture.

Incubate: Keep the mixture warm (around 43°C) for 4-12 hours. A thermos, yoghurt maker, or warm oven can help maintain the temperature.

Chill: Once the yoghurt has set, refrigerate it to thicken and develop flavour.

5. Fermented Beverages: Kvass and Ginger Beer

Kvass and ginger beer are traditional fermented drinks with unique flavours.

Kvass Ingredients:

Rye bread

Water

Sugar or honey

Yeast (optional)

Flavourings (e.g., raisins, mint)

Ginger Beer Ingredients:

Fresh ginger root

Sugar

Water

Lemon juice

Ginger beer plant (GBP) or a combination of yeast and lactobacillus

Steps:

Prepare the Base: For kvass, soak toasted rye bread in water, add sugar or honey, and yeast if using. For ginger beer, make a ginger syrup by boiling grated ginger with sugar and water, then cool and add lemon juice.

Ferment: Combine the base with GBP or yeast mixture. Allow it to ferment at room temperature for a few days.

Bottle and Carbonate: Strain and bottle the liquid. Leave at room temperature for 1-3 days to carbonate, then refrigerate.

Final Thoughts

Fermentation at home is a rewarding process that connects you with traditional methods of food preservation. It can be as simple or as complex as you like, and the results are not only delicious but also beneficial for your gut health. Happy fermenting!

TOTAL Greek Yoghurt launches great competition - tasty recipes with a healthy twist!

TOTAL Greek Yoghurt is launching a fantastic competition to find winning recipes for its new Healthy Eating eBook which will be sold on Amazon via Kindle in the New Year. And what's more, all proceeds from the sale of the eBook will be donated to the Charity - Action for Children

TOTAL is asking entrants to create delicious recipes, perfect for those maintaining a healthy lifestyle. The eBook will publish these recipes alongside heart warming tales from the charity Action for Children.

The owner of the best recipe will receive an iPhone 4S and iPad 2 complete with smart cover. The runner up will win an iPad 2. There will be a further ten runners’ up prizes of TOTAL Greek Yoghurt goody packs, and all recipes which end up featuring in the eBook will receive a branded Yoghurt Cool Bag!

To enter the competition entrants are being asked to submit recipes via Facebook. All recipes must include TOTAL Greek yoghurt as an ingredient. The deadline for entries is the 20th January 2011.

Alison White from TOTAL Greek Yoghurt said; “Every week, we receive a number of emails from customers who have used TOTAL as a healthier substitute for cream, crème fraiche or mayonnaise. The recipes we sometimes receive are of a very high standard and so we thought an eBook would be a great way to showcase people’s passion for the product.

"Through the competition, we’re hoping to receive a variety of tasty recipes - from nutritious snacks to wholesome family meals and healthy desserts. The eBook will be available to download on Amazon early 2012 as a Kindle eBook and all profits will be donated to the very worthy charity - Action for Children.”

"By entering the competition, people will be in with a chance of seeing their name and recipe credited in the TOTAL Greek Yoghurt published e-cookbook, alongside the recipes of well known personalities!

"Action for Children supports and speaks out for the UK's most vulnerable and neglected children and young people. One of the main signs of child neglect is children going hungry. The effects of hunger can be devastating, from daily pain and poor health to low educational achievement and bullying. Action for Children looks to combat this by early intervention. All of the proceeds from this project will be donated to the 'Take Your Action for Children' neglect campaign."