New survey finds Scottish farmer and crofter wellbeing at a low point

Alix Ritchie, Farmstrong Scotland's Programme Director 

A new survey, undertaken by the agricultural wellbeing charity, Farmstrong Scotland, has learned that farmer and crofter wellbeing is lower than the Scottish population. 

Over one-third of respondents fell into the low wellbeing category, when compared to the most recent Scottish Health Survey (2023). 

What's more, the 569 respondents demonstrated that, broadly, their wellbeing increased with age, with young respondents reporting the lower scores. 

The sample, which was undertaken for the charity by an independent research agency and evenly split between men and women, received representation from every region in Scotland, and provided a similar profile to the 2024 Agricultural Census.

 To give a more typical reflection of the agricultural sector, the results were weighed against the data collected in the Census.  

Whilst 26% felt their ability to cope with the ups and downs of farming has become worse in the last year, 21% felt it had got better, with taking time to notice the small things, learning something new and helping other farmers and crofters all cited as positive impacts.  

The amount and quality of sleep, and the balance between work and leisure, were identified as two areas that had significantly declined over the last year, with respondents to the survey looking for advice on how to manage their tiredness, fatigue, sleep and stress.  

Commenting on the importance of the survey, Farmstrong Programme Director, Alix Ritchie, said: “This survey is vital for the future development of Farmstrong Scotland. The findings, alongside the foundation research back in 2018, and future surveys will inform the development of the programme, and ensure that services are tailored to meet the needs of the Scottish agricultural and crofting community. " 

Alix went on to say: “We've already begun this work, and just last month published a new resource that offers guidance for better sleep, a dedicated webinar and podcast, all supported by our wellbeing expert partners and the UK’s longest-standing sleep charity, Sleep Action.” 

The impact of scientifically backed resources, and story-led content produced by Farmstrong was identified in the survey, with 62% of those who had engaged with the programme, reporting a positive impact on their health and wellbeing. 

One significant resource was the stress management guidance, which found 93% of those who had downloaded it cited a positive impact upon themselves. Other noticeable elements were the farmer stories, Blether Together podcast series, and the walk and talk events. 

“I would like to express my thanks, on behalf of the wider Farmstrong team, to all those who completed the survey, promoted it and shared it with their wider networks. These results are key for the future of the charity, ensuring we grow, develop and secure fundraising so we can continue to support farmer and crofter wellbeing in Scotland, Alix concluded.

To find out more or read the full summary report, click here: https://www.farmstrongscotland.org.uk/news-events/new-survey-finds-scottish-farmer-and-crofter-wellbeing-at-a-low

More information about Farmstrong can be found at www.farmstrongscotland.org.uk 

That's Food and Drink is carrying this item because we firmly believe that, as the people who grow the foods we eat in Britain, our farmers are of vital importance to the national wellbeing and that they deserve whatever help and support they need.

The Advantages of Using Ginger in Your Diet

Ginger, a humble root with a rich history, has been treasured for centuries for its distinctive flavour and powerful health benefits. 

Whether grated into tea, blended into soups, or used as a spice in cooking, ginger is an incredibly versatile ingredient that can enhance both taste and well-being. Let’s explore the many advantages of incorporating ginger into your daily diet.

1. A Natural Digestive Aid

One of the most well-known benefits of ginger is its ability to support digestion. 

It helps stimulate saliva, bile, and gastric juices, which are essential for breaking down food efficiently. 

If you suffer from indigestion, bloating, or nausea, adding ginger to your diet can help soothe your stomach and improve overall digestive function.

Relieves nausea – Ginger has been widely used to combat motion sickness and morning sickness during pregnancy.

Eases bloating – It helps reduce gas and bloating by encouraging better digestion.

Supports gut health – The natural compounds in ginger promote the growth of healthy gut bacteria.

Tip: Try sipping on ginger tea after meals to aid digestion and reduce discomfort.

2. Fights Inflammation and Pain Relief

Ginger contains powerful bioactive compounds, such as gingerols and shogaols, which have anti-inflammatory and pain-relieving properties. These compounds can be particularly beneficial for those suffering from chronic inflammatory conditions such as arthritis.

Eases joint pain – Studies suggest that ginger can help reduce stiffness and pain in conditions like osteoarthritis.

Relieves muscle soreness – Consuming ginger after intense exercise can help reduce muscle pain and speed up recovery.

May reduce migraines – Some research indicates that ginger may be effective in easing migraine headaches.

Tip: Incorporate fresh or powdered ginger into your meals to help combat inflammation naturally.

3. Boosts Immune System

With its antibacterial, antiviral, and antioxidant properties, ginger is a fantastic natural remedy for boosting immunity. It can help fight off colds, flu, and infections while keeping your body strong and resilient.

Clears congestion – Ginger’s warming effects help loosen mucus and relieve respiratory infections.

Fights infections – It has antimicrobial properties that help combat bacteria and viruses.

Rich in antioxidants – These help protect the body from oxidative stress and free radicals.

Tip: Make a soothing ginger and honey tea when you feel under the weather to help ease symptoms and boost recovery.

4. Supports Heart Health

Ginger has been linked to improved cardiovascular health, making it a heart-friendly addition to your diet. It may help lower risk factors associated with heart disease, including high blood pressure and cholesterol levels.

Lowers blood pressure – Ginger has been shown to help relax blood vessels and improve circulation.

Reduces cholesterol levels – Regular consumption can help reduce LDL (‘bad’) cholesterol, which is linked to heart disease.

Supports healthy blood sugar levels – Some studies suggest that ginger can help regulate blood sugar and reduce insulin resistance.

Tip: Add ginger to smoothies, stir-fries, or herbal teas to support heart health naturally.

5. A Natural Metabolism Booster

If you're looking to enhance your metabolism and support weight management, ginger might be a helpful ally. It has thermogenic properties that can help the body burn calories more efficiently and reduce appetite.

Boosts calorie burning – Ginger can slightly increase body temperature, encouraging fat burning.

Reduces hunger – Studies suggest that ginger can help reduce appetite, making it easier to control portion sizes.

Aids digestion – A well-functioning digestive system is essential for maintaining a healthy weight.

Tip: Start your morning with a glass of warm lemon and ginger water to kickstart your metabolism and aid digestion.

6. Enhances Brain Function

Ginger may play a role in protecting brain health and cognitive function, particularly as we age. Its antioxidant and anti-inflammatory properties may help reduce the risk of neurodegenerative diseases like Alzheimer’s.

Protects against oxidative stress – Ginger’s compounds help combat inflammation in the brain.

May improve memory and cognitive function – Some studies suggest that ginger can enhance reaction time and memory.

Reduces stress and anxiety – Ginger can have a calming effect, helping to manage stress levels.

Tip: Try incorporating ginger into your diet daily for long-term brain health benefits.

How to Use More Ginger in Your Diet

Ginger’s versatility makes it easy to include in both sweet and savoury dishes. Here are some simple ways to enjoy it daily:

Fresh Ginger Tea – Simply slice fresh ginger and steep in hot water for a soothing drink.

Smoothies – Blend ginger with fruits like banana, mango, and pineapple for a refreshing kick.

Stir-Fries and Curries – Grate or chop ginger to add warmth and depth to your favourite dishes. You can replace chilies with ginger, if you prefer a heat kick without digestive problems often associated with chilies. 

Baking – Use ground ginger in biscuits, cakes, and puddings for a spiced flavour.

Salad Dressings – Whisk ginger into homemade vinaigrettes for a zingy twist.

Ginger Shots – Blend ginger with lemon and honey for a powerful immune-boosting shot.

Final Thoughts

Ginger is more than just a spice—it’s a powerful natural remedy packed with health benefits. Whether you want to support digestion, boost immunity, ease pain, or enhance heart health, adding ginger to your diet is a simple and effective way to promote overall well-being.

So why not start today? Experiment with different ways to enjoy this incredible superfood and experience its benefits for yourself!

Do you already include ginger in your diet? Share your favourite ways to use it in the comments below!

EHL Insights Report: Food and Well-Being 2025

"Evolving food attitudes shaping the future of health, hospitality and education"

EHL is justifiably proud to announce the launch of the Food and Well-being 2025 report. The report is written with the contribution of Intesa Sanpaolo, with the aim of collaborating on research, industry and education projects to drive innovation in the international hospitality sector.

The Food and Well-being 2025 report, accompanied by a host of related activities, has been carefully crafted for the global hospitality industry from restaurateurs and hotel operators to large-scale food service players, as well as related stakeholders such as educators and policy makers.

Based on the future of food and its critical intersection with well-being and hospitality, this report provides thought leadership and actionable strategies to empower industry stakeholders wanting to redefine the food landscape. 

Written by EHL experts and professors, and led by EHL Innovation Hub, it is designed to offer a wide range of insights and examples of evolving food trends based on in-depth interviews and research analysis from the field.

The Food & Wellbeing Report shows how research-backed insights are cornerstones of the EHL Innovation Hub, guiding innovators and industry leaders. By examining both short and long-term trends, this report provides the tools to stay ahead, proactively shape the future, and drive business-ready innovation in hospitality and related industries.

Insights from the report:

Food as the cornerstone of well-being: Evolving beyond its traditional role as a source of sustenance, food nurtures not only the body but also mental health and the fabric of community. The concept of Food Well-Being (FWB) captures this multifaceted impact, highlighting food's role in bringing pleasure, purpose, health, sustainability and a sense of belonging into our daily lives. This premise becomes a key definer of the modern hospitality industry.

Consumer trends and the conscious shift: Consumers are making more mindful food choices, prioritizing health, transparency and sustainability. This shift is impacting hospitality offers, from personalized nutrition to plant-forward menus and tech-enhanced dining experiences. Understanding these new demands is pivotal across sectors, from industry to education, to inform the way businesses innovate and schools train future professionals.

Hospitality’s role in promoting well-being: Through innovative practices like planetary diet offers, social eating initiatives or just small shifts in their existing offering, hospitality providers can create environments that support both hedonic (pleasure-driven) and eudaimonic (purpose-driven) well-being. The report's findings uphold the growing importance of cross-disciplinary, continuous education to meet these expectations effectively.

Challenges and opportunities: While the rise of the conscious consumer signals progress, it also presents challenges, such as the increased spread of misinformation, systemic inequalities in access to healthy food and the complexities of sustainable food sourcing. Innovations in technology and education, alongside stronger commitments to shared responsibility, offer pathways to address these issues.

Opportunities for stakeholders: For hospitality businesses – developing new practices and offers in collaboration with innovators, nutritionists and local communities. For chefs and operators - leading through culinary innovation, advocating for nutritious, sustainable options without compromising on taste or experience. For policy makers and educators – creating curricula that align with the principles of well-being and sustainability.

The activities

EHL and Intesa Sanpaolo have incorporated industry and school activities in the Oltrepò Pavese region of Italy for promoting key messages from the report findings. These activities will bring together visionary entrepreneurs, schools and local companies, serving both as a launchpad for the report and a catalyst for igniting conversations about new industry roles and forward-thinking food solutions.

http://www.ehlgroup.com

50% of Belgians think food labelling should be improved

A comprehensive study undertaken by NSF, a global force in food safety and quality, shows has only 50% of Belgian consumers believe current food labels provide sufficient information to make informed food choices. 

This finding comes as part of a broader research initiative that questioned 1,000 Belgian adults, shedding light on the critical role of food labelling in shaping consumer decisions and promoting public health in Belgium.

Katie Glover, EMEA Manager, Regulatory Affairs and Trading Law at NSF, commented on the findings: “This research underscores a major gap between consumer expectations and current labelling practices. It’s clear to us that the food industry must take decisive action to enhance transparency and comprehensiveness in food labeling to meet the evolving needs of Belgian consumers.”

Key findings from the NSF study include:

73% of Belgian adults read food labels before making a purchase decision, with this figure rising to 83% among 18-34-year-olds.

75% of respondents consider more detailed allergen information the most valuable addition to food labels, followed by comprehensive processing information (72%).

47% of Belgian consumers are willing to pay more for products with comprehensive, transparent labelling, with an average premium of 10-12%.

Only 38% of respondents believe current labels adequately address sustainability concerns, highlighting a significant gap in consumer expectations.

65% of consumers consider environmental impact scores a useful addition to food labelling, reflecting growing sustainability concerns.

While these gaps present several challenges to the food industry, they also offer significant opportunities for innovation, relevance, and growth. 

As the Belgian food landscape continues to evolve to cater to consumers who are increasingly motivated by personal health concerns and broader environmental considerations, food manufacturers must address this call for greater transparency.

Glover went on to say: “The fact half of Belgian consumers feel they are inadequately informed by current food labels is a clear call to action for the industry. 

"By prioritising clarity, standardisation, and transparency in food labelling, we can empower consumers to make more informed decisions about their food choices. This not only contributes to better public health outcomes but also fosters a more sustainable food system and builds greater trust between food manufacturers and the Belgian public.”

NSF remains committed to working with the food industry to develop innovative solutions that meet evolving consumer expectations and regulatory requirements. The full whitepaper, offering detailed insights and recommendations, is available on the NSF website.

For more information about food labelling requirements and NSF's services, visit nsf.org.

Foods and Supplements to Ward Off Dysautonomia

Dysautonomia, a term encompassing a range of disorders affecting the autonomic nervous system, can significantly impact daily life. 

While there is no universal diet to cure dysautonomia, incorporating specific foods and supplements into your routine may help manage symptoms and support dysautonomia health. 

Here’s a guide to dietary strategies that can make a difference.

Foods to Include

1. Hydration Heroes

Staying hydrated is critical for those with dysautonomia, especially conditions like Postural Orthostatic Tachycardia Syndrome (POTS). Electrolyte-rich beverages such as coconut water, sports drinks, or homemade rehydration solutions can help maintain fluid balance. Adding a pinch of salt to your water may also aid hydration.

2. Salt-Rich Foods

Many individuals with dysautonomia benefit from a higher sodium intake to improve blood volume and circulation. Incorporate naturally salty foods like olives, pickles, and smoked salmon, or season your meals with sea salt or Himalayan pink salt.

3. Potassium-Packed Choices

Potassium helps balance sodium levels and supports nerve function. Include bananas, sweet potatoes, spinach, and avocados in your diet to ensure adequate potassium intake.

4. Anti-Inflammatory Foods

Chronic inflammation can exacerbate dysautonomia symptoms. Focus on foods rich in omega-3 fatty acids, such as salmon, mackerel, flaxseeds, and walnuts. Additionally, colourful fruits and vegetables like berries, turmeric, and leafy greens provide antioxidants to combat inflammation.

5. Low Glycaemic Index (GI) Foods

Blood sugar fluctuations can worsen symptoms. Opt for low-GI foods like oats, quinoa, lentils, and whole grains to maintain stable energy levels.

Supplements to Consider

1. Electrolyte Supplements

For individuals struggling to meet their electrolyte needs through diet alone, supplements containing sodium, potassium, and magnesium can be beneficial. Look for balanced formulations without excessive sugar.

2. Magnesium

Magnesium supports muscle function, nerve health, and relaxation. Magnesium glycinate or citrate are often recommended for their bioavailability and gentle effects on the digestive system.

3. Vitamin D

Vitamin D deficiency is common and can exacerbate fatigue and immune dysfunction. A daily supplement, particularly during the winter months, may improve overall well-being.

4. B Vitamins

B vitamins, especially B12 and B6, play a crucial role in energy production and nervous system health. Foods like eggs, dairy, and fortified cereals can help, but supplements may be necessary for those with absorption issues.

5. Omega-3 Fatty Acids

If dietary sources of omega-3s are insufficient, consider a high-quality fish oil or algae-based supplement. These support cardiovascular health and reduce inflammation.

6. Coenzyme Q10 (CoQ10)

This antioxidant aids energy production at the cellular level. CoQ10 supplements may help reduce fatigue and improve cardiovascular function.

Foods to Limit or Avoid

1. Processed Foods

Highly processed foods are often high in sugar, unhealthy fats, and artificial additives that can trigger symptoms.

2. Caffeine and Alcohol

Both can dehydrate the body and exacerbate autonomic dysfunction. If consumed, moderation is key.

3. High-Sugar Foods

Sugary snacks and beverages can cause rapid blood sugar spikes and crashes, leading to worsened symptoms.

Additional Tips

Eat Smaller, Frequent Meals: Large meals can divert blood flow to the digestive system, worsening symptoms. Opt for smaller, balanced meals throughout the day.

Monitor Food Sensitivities: Some individuals find that certain foods, such as gluten or dairy, exacerbate symptoms. Keeping a food diary can help identify triggers.

Consult a Professional: Before making significant dietary changes or starting new supplements, consult with a healthcare provider or dietitian familiar with dysautonomia.

By prioritising hydration, nutrient-dense foods, and targeted supplements, you can take proactive steps to manage dysautonomia symptoms and improve your quality of life. Remember, every individual’s needs are unique, so personalised adjustments are key to finding what works best for you.

Unlocking Your Potential with Bio-Synergy: A Guide to Their Health Product Range

In today’s fast-paced world, maintaining a healthy lifestyle can be challenging. 

Whether you’re an elite athlete, a weekend warrior, or simply looking to improve your overall well-being, the right health products can make all the difference. 

Enter Bio-Synergy, a UK-based company that has been revolutionising the health and fitness industry since 1997. With a commitment to innovation, quality, and results, Bio-Synergy offers a wide range of products designed to help you achieve your goals. Here’s a closer look at what they have to offer.

1. Protein and Recovery Products

Protein is the cornerstone of muscle repair and growth, and Bio-Synergy’s range of protein products is designed to cater to every need. From whey protein powders to plant-based alternatives, they provide high-quality options for everyone.

Whey Hey Protein: Ideal for those looking to build lean muscle and recover faster, this product is packed with essential amino acids and is low in sugar.

Lean & Green: A vegan protein blend that combines pea, rice, and hemp proteins, perfect for plant-based fitness enthusiasts.

Essential Amino Acids (EAAs): For those looking to optimise muscle recovery, Bio-Synergy’s EAAs provide the building blocks your body needs.

2. Pre-Workout and Energy Boosters

Staying energised and focused during workouts is crucial, and Bio-Synergy’s pre-workout products deliver just that.

Super Charge: A pre-workout formula designed to enhance endurance, strength, and focus, helping you push past your limits.

Energy Boost: A quick and effective way to replenish energy levels, perfect for those mid-day slumps or intense training sessions.

3. Weight Management Solutions

For those aiming to manage their weight effectively, Bio-Synergy offers products to support fat loss and metabolism.

Body Perfect Capsules: Formulated with natural ingredients to boost metabolism and aid fat burning.

Skinny Protein: A low-calorie protein option that supports muscle maintenance while helping you stay within your caloric goals.

4. Hydration and Wellness

Hydration and overall wellness are key to a balanced lifestyle. Bio-Synergy’s products in this category are designed to keep you feeling your best.

Active H2O: Electrolyte-infused hydration tablets that help maintain optimal fluid balance during and after exercise.

Multivitamins: Comprehensive daily vitamins to support immunity, energy levels, and overall health.

Collagen+: A supplement designed to promote healthy skin, joints, and connective tissues.

5. Strength and Endurance

For those focusing on building strength and improving endurance, Bio-Synergy offers tailored solutions.

Creatine Boost: A scientifically-backed supplement that enhances strength and power output during high-intensity activities.

Beetroot+: Rich in nitrates, this product is perfect for boosting stamina and cardiovascular performance.

6. Snacks and On-the-Go Options

Bio-Synergy understands the importance of convenience, which is why they offer a range of healthy snacks and ready-to-go products.

High-Protein Bars: Delicious and nutritious, these bars are perfect for a post-workout snack or a quick meal replacement.

Superfood Shakes: Packed with vitamins, minerals, and protein, these shakes are a great way to fuel your day.

Why Choose Bio-Synergy?

What sets Bio-Synergy apart is their unwavering commitment to quality. All products are manufactured in the UK, ensuring the highest standards. They use scientifically-proven ingredients and transparent labelling, so you know exactly what you’re putting into your body. Plus, their products are Informed-Sport certified, making them a trusted choice for professional athletes.

Final Thoughts

Whether your goal is to build muscle, lose weight, boost energy, or simply live a healthier life, Bio-Synergy has a product to support you. With their extensive range of health and fitness solutions, achieving your goals has never been easier. Explore their offerings and discover how Bio-Synergy can help you unlock your full potential.

Ready to take the next step? Visit Bio-Synergy’s website to browse their full range and find the perfect products for your journey to better health. https://bio-synergy.uk.

After we had reviewed the products kindly supplied by Bi-Synergy my wife said: "This is about some of the best tasting and most effective products we have ever looked at in 20 years of running these blogs. They have made me feel much better and healthier. Will you be able to put in regular orders for me, online?"

My reply was: "Of course! More than happy to help, there!"

Defending the Pint: Why the Hospitality Industry Must Resist the Push for Smaller Beer Serves

In the UK, the humble pint is more than just a unit of measurement; it’s a cultural icon. 

Whether enjoyed in a cosy pub on a rainy evening or at a bustling beer garden in summer, the pint represents tradition, camaraderie, and the enduring appeal of British hospitality.

So famous is the British pint that some craft ale pubs in America proudly boast that their establishment only serves beer using British Imperial pint glasses and not the slightly smaller US pint serve. 

Yet, this cornerstone of our pub and restaurant trade is under threat from proposals by certain “health experts” to reduce the standard serving of beer from a pint to jusr three-quarters of a pint. These plans, supposedly aimed at promoting public health and responsible drinking, are misguided, patronising, and risk damaging an already fragile hospitality industry.

Here’s why pubs, restaurants, and beer enthusiasts alike should push back against this idea.

1. Erosion of British Tradition

The pint has been a symbol of British culture for centuries, recognised worldwide as a quintessential part of our identity. To meddle with this tradition is to disregard a piece of our national heritage. The pub is often referred to as the “heart of the community,” and the pint is central to that experience. Reducing serves would strip away a small but significant part of what makes British pubs unique.

2. Patronising to Consumers

Suggesting that reducing the size of a pint will encourage healthier drinking habits is condescending. Adults are capable of making their own choices about alcohol consumption. Imposing smaller serves assumes that consumers cannot be trusted to drink responsibly, ignoring the role of education and personal accountability in tackling excessive alcohol use.

3. Economic Impact on the Trade

The hospitality industry is still recovering from the challenges of the COVID-19 pandemic, coupled with rising costs of goods, energy, and staff wages. Changing the standard beer serve would create logistical headaches for pubs and restaurants, requiring new glassware, recalibrated pricing, and restructured menus.

Furthermore, smaller serves could lead to customer dissatisfaction. If patrons feel they are receiving less value for money, they may opt to drink less—or, worse, skip the pub altogether. For an industry already operating on tight margins, this is a risk it cannot afford to take. 

4. Encourages More Drinking, Not Less

Ironically, reducing the size of a beer serve may have the opposite effect of what health experts intend. Many patrons would simply order an additional three-quarter pint to make up the difference, potentially leading to increased alcohol consumption rather than reduced intake. It’s a flawed logic that could backfire spectacularly and really blow up in their embarrassed faces. 

5. Fails to Address Root Issues

If public health is the true concern, targeting pint sizes is an ineffective and symbolic gesture. Issues like binge drinking, lack of education about responsible alcohol use, and the affordability of high-strength drinks in supermarkets would remain unaddressed. Rather than focusing on the pint, policymakers should concentrate on meaningful strategies, such as improving alcohol education and supporting initiatives that promote moderation.

6. Alienates Core Pub-Goers

The typical pub-goer values tradition, consistency, and the convivial atmosphere that pubs provide. Tampering with something as fundamental as the pint risks alienating loyal customers, many of whom see their local pub as a refuge from over-regulation and unnecessary interference.

How the Industry Can Fight Back

The hospitality trade must act decisively to counter this ill-conceived proposal. Here are some ways pubs and restaurants can make their voices heard:

Lobbying for Tradition: Industry organisations like CAMRA (Campaign for Real Ale) should lead the charge in defending the pint as an integral part of British culture.

Educating Consumers: Highlight the absurdity of the proposal through campaigns that celebrate the pint’s history and significance.

Championing Responsible Drinking: Demonstrate the industry’s commitment to health by promoting existing measures like smaller optional serves, lower-alcohol beers, and better education about moderation. It's almost as if these so-called experts hadn't heard of half pint serves of beer.

Engaging Politicians: Work with MPs and local councils to stress the economic and cultural importance of preserving the pint.

Conclusion

Reducing the size of a beer serve from a pint to three-quarters of a pint may sound like a small change, but its implications are far-reaching. It disrespects tradition, patronises consumers, and poses significant risks to the already struggling pub and restaurant trade.

The pint is more than just a drink; it’s a symbol of British resilience, identity, and community. The hospitality industry must unite to ensure it remains untouched. Let’s raise a glass to defending the pint—because once it’s gone, we’ll never get it back.

What do you think? Is this another example of overreach by so-called “health experts,” or do smaller serves have a place in modern pubs? Share your thoughts below.

The Proven Health Benefits of Genuine New Zealand Manuka Honey

Manuka honey, native to New Zealand, has gained a global reputation for its exceptional health benefits. 

Unlike regular honey, Manuka is produced by bees that pollinate the Manuka bush (Leptospermum scoparium), a plant indigenous to New Zealand. What makes this honey unique is its high concentration of natural compounds with potent medicinal properties. 

Genuine New Zealand Manuka honey has been the subject of numerous studies, proving its efficacy in treating various health conditions and promoting overall well-being.

In this blog, we’ll explore the key health benefits of Manuka honey, why it stands out among other types of honey, and how incorporating it into your daily routine can enhance your health.

What Makes Manuka Honey Special?

The health benefits of Manuka honey are primarily attributed to its high levels of methylglyoxal (MGO), a compound that gives Manuka its powerful antibacterial properties. MGO is found in higher concentrations in Manuka honey compared to other types, making it far more effective in fighting bacteria and promoting healing.

To ensure consumers are getting the real deal, Manuka honey is graded using the Unique Manuka Factor (UMF). This system measures the concentration of MGO and other key compounds like dihydroxyacetone (DHA) and leptosperin. The higher the UMF rating, the more potent the honey’s therapeutic properties.

The Proven Health Benefits of Manuka Honey

1. Potent Antibacterial Properties

One of the most well-documented benefits of Manuka honey is its ability to combat harmful bacteria. Thanks to its high MGO content, Manuka honey has been shown to be effective against a wide range of bacteria, including Staphylococcus aureus (which causes staph infections) and Helicobacter pylori (linked to stomach ulcers).

Because of its natural antibacterial properties, Manuka honey is often used in wound care. Studies have proven that applying Manuka honey to wounds can help prevent infection, speed up healing, and reduce inflammation. It’s also been used to treat burns, sores, and surgical wounds.

2. Boosts Immune System

Manuka honey is rich in antioxidants, which help to protect the body from the damaging effects of free radicals. Free radicals can weaken the immune system and contribute to chronic diseases. By consuming Manuka honey regularly, you can support your immune system and enhance your body’s ability to fight off infections.

Additionally, the anti-inflammatory properties of Manuka honey can help reduce symptoms associated with colds and flu, such as sore throats and coughing. A spoonful of Manuka honey in hot water or tea can soothe irritation and promote faster recovery.

3. Improves Digestive Health

Digestive issues such as acid reflux, indigestion, and irritable bowel syndrome (IBS) can be alleviated by incorporating Manuka honey into your diet. Research has shown that the honey’s antibacterial properties help fight bacteria in the gut, including Helicobacter pylori, which is known to cause stomach ulcers.

Manuka honey’s prebiotic properties also make it beneficial for gut health. Prebiotics feed the good bacteria in your digestive system, promoting a balanced microbiome and supporting overall digestive health. Regular consumption of Manuka honey can lead to improved digestion, reduced bloating, and better nutrient absorption.

4. Promotes Oral Health

While it may seem counterintuitive to consume honey to improve oral health, Manuka honey’s unique properties make it effective in preventing tooth decay and gum disease. The antibacterial effects of MGO can help combat harmful bacteria in the mouth, reducing plaque formation and protecting the gums from infection.

Some studies have shown that Manuka honey can reduce gingivitis and bleeding gums. Its natural ability to soothe inflammation also makes it an excellent remedy for mouth ulcers and sore throats.

5. Supports Skin Health

Manuka honey has long been used in skincare due to its hydrating, soothing, and healing properties. It can be applied topically to treat a variety of skin conditions, including acne, eczema, and dry skin. The antibacterial properties of Manuka honey help to clear up infections and prevent future breakouts, while its anti-inflammatory effects reduce redness and irritation.

Manuka honey is also an excellent natural moisturiser. Its humectant properties draw moisture into the skin, leaving it hydrated and soft. Whether applied directly to the skin or used in a homemade mask, Manuka honey can help improve skin texture and overall complexion.

6. Aids in Wound Healing

Manuka honey’s use in wound care is well-documented, particularly for its role in treating chronic wounds and ulcers. The honey creates a protective barrier over the wound, keeping it moist and preventing infection. Manuka honey’s ability to stimulate tissue regeneration has been shown to speed up the healing process, particularly for burns, diabetic ulcers, and pressure sores.

Its anti-inflammatory and antioxidant properties also reduce pain and swelling in the affected area, contributing to quicker recovery.

How to Choose Genuine New Zealand Manuka Honey

When buying Manuka honey, it’s essential to look for the UMF rating to ensure you’re purchasing a genuine product. The UMF rating indicates the concentration of the honey’s key compounds, and for medicinal purposes, a UMF rating of 10 or higher is recommended.

Manuka honey with a UMF rating below 10 can still be used for general wellness, such as boosting immunity or improving digestion, but higher-rated Manuka honey is best for therapeutic use.

How to Incorporate Manuka Honey into Your Diet

Manuka honey can be consumed in a variety of ways:

Directly from the jar: A spoonful of Manuka honey each day can help boost immunity and improve digestion.

In hot drinks: Add a spoonful to your tea or warm water for a soothing beverage that helps relieve sore throats and colds.

As a sweetener: Use Manuka honey as a healthier alternative to sugar in baking, cooking, or smoothies.

Topically: Apply Manuka honey directly to the skin for acne, wounds, or dry patches.

Conclusion

Genuine New Zealand Manuka honey is much more than a sweet treat. Its proven health benefits make it a powerful natural remedy for a range of conditions, from wound healing to digestive health. With its potent antibacterial, anti-inflammatory, and antioxidant properties, Manuka honey can support overall wellness and improve specific health issues. By choosing high-quality Manuka honey with a certified UMF rating, you can ensure that you are reaping the full therapeutic benefits of this remarkable natural product.

Understanding Gastroparesis: Raising Awareness During Gastroparesis Awareness Month

August marks Gastroparesis Awareness Month, a crucial time to shed light on a condition that often goes unnoticed despite its significant impact on those who live with it. Gastroparesis, derived from the Greek words gastro (stomach) and paresis (partial paralysis), refers to a chronic digestive disorder where the stomach’s ability to empty its contents is slowed down or stopped, even though there is no blockage. 

This condition can lead to severe discomfort and can significantly impair the quality of life.

What is Gastroparesis?

Gastroparesis is a condition that disrupts the normal motility of the stomach muscles. Under normal circumstances, strong muscular contractions propel food through the digestive tract. However, in individuals with gastroparesis, these contractions are weakened or dysfunctional, causing food to remain in the stomach longer than it should. This delay in gastric emptying can lead to a host of symptoms, including:

Nausea and vomiting: Patients often experience persistent nausea, leading to frequent vomiting, which can be debilitating.

Bloating and fullness: Even after consuming a small amount of food, patients may feel uncomfortably full or bloated.

Abdominal pain: The sensation of pain or discomfort in the stomach is common, contributing to the overall distress.

Malnutrition: Due to difficulties in eating and retaining nutrients, individuals with gastroparesis are at risk of malnutrition and unintended weight loss.

Fluctuating blood sugar levels: Particularly in those with diabetes, delayed gastric emptying can cause erratic blood sugar levels, complicating management.

The Importance of Awareness

Gastroparesis Awareness Month is an opportunity to educate the public and healthcare professionals about this challenging condition. Despite its prevalence, gastroparesis is often misunderstood or misdiagnosed, leading to delays in treatment and unnecessary suffering.

One of the key challenges faced by those with gastroparesis is the lack of a cure. Current treatments focus primarily on managing symptoms and improving the quality of life. These may include dietary modifications, medications to stimulate stomach motility, and in severe cases, surgical interventions.

Supporting Those with Gastroparesis

Living with gastroparesis can be isolating, as the symptoms often interfere with daily activities and social interactions. Raising awareness can foster greater understanding and support for those affected. Here are some ways to contribute:

Educate Yourself and Others: Learn about the condition and share this knowledge with friends, family, and your community. Understanding the challenges faced by those with gastroparesis can lead to more compassionate and supportive environments.

Advocate for Better Treatment Options: Support research and advocacy efforts aimed at finding more effective treatments and ultimately a cure. Joining patient advocacy groups or supporting relevant charities can make a difference.

Encourage Early Diagnosis: Gastroparesis can be difficult to diagnose due to its overlapping symptoms with other gastrointestinal disorders. Encouraging people to seek medical advice for persistent digestive issues can lead to earlier diagnosis and better management.

Support Affected Individuals: Whether it’s offering a listening ear, helping with meal preparation, or being flexible with social plans, small gestures of support can greatly improve the day-to-day lives of those living with gastroparesis.

Gastroparesis Awareness Month is not just about understanding a medical condition; it’s about recognising the daily battles faced by those living with it. By increasing awareness and fostering a supportive community, we can help improve the lives of individuals with gastroparesis and contribute to the ongoing search for better treatments and, hopefully, a cure.

Let’s use this month to make a difference by spreading knowledge, offering support, and advocating for those whose voices are often unheard. Together, we can create a world where living with gastroparesis is more manageable and less isolating.

https://aboutgastroparesis.org/living-with-gastroparesis/gastroparesis-awareness-month/#:~:text=August%20is%20Gastroparesis%20Awareness%20Month.

There's a friend of this blog Ellie Dyson who suffers from gastroparesis and who is appealing for help to raise funds for an operation that, it is hoped, can help her. Please donate what you can. 

https://www.gofundme.com/f/gastric-pacemaker-to-help-me-live-my-life

Boosting Your Gut Health: The Key to a Strong Immune System

It’s a fascinating fact that approximately 70% of our immune system resides in our gut. This intricate relationship between gut health and overall immunity highlights the importance of nourishing our digestive system. 

A well-balanced gut microbiome not only aids digestion but also fortifies our body’s defence mechanisms. Here, we explore foods and supplements that can help boost gut health and, consequently, enhance our immune system.

The Gut-Immune Connection

Our gut is home to trillions of bacteria, collectively known as the gut microbiome. These microorganisms play a crucial role in maintaining our health by:

Supporting Digestion: Breaking down complex carbohydrates, fibres, and proteins.

Synthesising Vitamins: Producing essential vitamins like B12 and K2.

Protecting Against Pathogens: Outcompeting harmful bacteria and producing antimicrobial substances.

Regulating the Immune System: Influencing the development and function of immune cells.

Given these vital functions, maintaining a healthy gut is paramount for a robust immune system. Let’s delve into the foods and supplements that can support and enhance gut health.

Foods to Boost Gut Health

Probiotic-Rich Foods

Probiotics are live beneficial bacteria that can improve the balance of gut microbiota. Including probiotic-rich foods in your diet is an excellent way to boost gut health.

Yoghurt: Look for live cultures on the label.

Kefir: A fermented milk drink loaded with probiotics.

Sauerkraut: Fermented cabbage rich in probiotics and fibre.

Kimchi: A spicy Korean side dish made from fermented vegetables.

Miso: A Japanese seasoning made from fermented soybeans.

Prebiotic Foods

Prebiotics are non-digestible fibres that feed beneficial gut bacteria. Incorporating prebiotic foods can help maintain a healthy gut microbiome.

Garlic: Contains inulin, a potent prebiotic fibre.

Onions: Rich in prebiotic fibres like fructooligosaccharides (FOS).

Bananas: Particularly green bananas are a good source of resistant starch.

Asparagus: High in inulin and other prebiotic fibres.

Chicory Root: One of the richest sources of inulin.

Fibre-Rich Foods

Dietary fibre is crucial for gut health as it promotes regular bowel movements and provides food for gut bacteria.

Whole Grains: Brown rice, oats, quinoa, and barley.

Legumes: Beans, lentils, and chickpeas.

Fruits and Vegetables: Apples, pears, carrots, and broccoli.

Fermented Foods

Fermented foods not only contain probiotics but also beneficial enzymes and bioactive peptides.

Tempeh: A fermented soy product that’s rich in probiotics and protein.

Natto: Fermented soybeans, popular in Japan, containing the beneficial bacteria Bacillus subtilis.

Pickles: Naturally fermented pickles (not vinegar-brined) are good sources of probiotics.

Supplements to Support Gut Health

Probiotic Supplements

If getting enough probiotics from food alone is challenging, supplements can be a convenient alternative. Look for supplements with multiple strains of bacteria and a high CFU (colony-forming units) count. Popular strains include Lactobacillus and Bifidobacterium.

Prebiotic Supplements

Prebiotic supplements, often containing fibres like inulin and FOS, can help nourish gut bacteria. These are available in powder or capsule form and can be added to smoothies or meals.

Digestive Enzymes

These supplements can assist in breaking down food, aiding digestion, and reducing the burden on the gut. Common enzymes include amylase, lipase, and protease.

L-Glutamine

This amino acid supports the integrity of the gut lining, reducing inflammation and aiding in the repair of the intestinal barrier.

Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that can benefit gut health. Fish oil supplements are a common source of omega-3s.

Lifestyle Tips for a Healthy Gut

In addition to diet and supplements, certain lifestyle practices can promote gut health:

Stay Hydrated: Drink plenty of water to support digestion and nutrient absorption.

Exercise Regularly: Physical activity can positively influence gut bacteria.

Reduce Stress: Chronic stress can disrupt gut microbiota balance. Practices like yoga and meditation can help.

Avoid Overuse of Antibiotics: Antibiotics can kill beneficial gut bacteria. Use them only when necessary and consider probiotic supplementation afterward.

Conclusion

Understanding the crucial link between our gut and immune system underscores the importance of maintaining a healthy digestive tract. 

By incorporating probiotic and prebiotic foods, considering beneficial supplements, and adopting healthy lifestyle practices, we can support our gut health and, in turn, strengthen our immune system. Take care of your gut, and it will take care of you.

Harnessing Nature's Arsenal: Herbs, Vitamins, Supplements, Minerals, and Foods to Combat Infections

In the perpetual quest for health and resilience, our arsenal must not overlook the bountiful offerings nature provides. 

Amidst the ongoing battle against COVID-19 and other infections, harnessing the power of herbs, vitamins, supplements, minerals, and foods stands as a formidable strategy. Let's delve into the treasures nature offers, particularly with a British twist.

Herbal Allies:

Echinacea: Long celebrated for its immune-boosting properties, Echinacea is a stalwart defender against infections. Its antiviral and anti-inflammatory qualities make it a worthy addition to one's wellness regimen.

Elderberry: Rich in antioxidants and flavonoids, elderberry has been traditionally used to alleviate colds and flu symptoms. Its immune-strengthening prowess makes it a potent ally in the fight against infections.

Garlic: A staple in British kitchens, garlic's antimicrobial properties are legendary. Whether crushed raw or infused in culinary creations, garlic fortifies the body's defenses against pathogens.

Vital Vitamins:

Vitamin C: Found abundantly in citrus fruits and leafy greens, vitamin C is renowned for its immune-boosting capabilities. Regular intake can mitigate the severity and duration of infections.

Vitamin D: In the UK's often overcast climate, adequate vitamin D levels can be elusive. Yet, this sunshine vitamin plays a crucial role in immune function. Supplementing or seeking out fortified foods becomes imperative, particularly during darker months.

Supplemental Support:

Zinc: A trace mineral with profound immune-regulating properties, zinc is instrumental in combating infections. Incorporating zinc-rich foods like pumpkin seeds, beef, and lentils can bolster the body's natural defenses.

Probiotics: Gut health is intricately linked to immunity. Probiotic supplements or fermented foods like yogurt and sauerkraut nurture a flourishing gut microbiome, fortifying the body against pathogens.

Mineral Might:

Selenium: Found in Brazil nuts, seafood, and whole grains, selenium is a potent antioxidant mineral. Its role in immune function underscores the importance of a balanced diet rich in diverse nutrients.

Nutrient-Rich Foods:

Turmeric: A golden gem in British cuisine, turmeric boasts potent anti-inflammatory and immune-modulating properties. Incorporating it into curries, soups, or teas not only tantalizes the taste buds but also enhances immune resilience.

Ginger: Revered for its warming properties, ginger is a versatile root that combats inflammation and supports digestion. Whether infused in teas or added to stir-fries, ginger elevates both culinary creations and immune defenses.

Leafy Greens: From spinach to kale, leafy greens are veritable nutrient powerhouses. Packed with vitamins, minerals, and antioxidants, they form an essential component of any immune-boosting diet.

As we navigate the labyrinth of infections, let us not overlook the abundant gifts nature bestows upon us. Herbs, vitamins, supplements, minerals, and foods serve as formidable allies in our quest for health and resilience. By harnessing their collective might, we fortify ourselves against adversities, emerging stronger and more resilient on the other side.

Exploring the Pros and Cons of Intermittent Fasting for Weight Control

Intermittent fasting has gained significant popularity in recent years as a strategy for weight management and overall health improvement. 

This dietary approach involves cycling between periods of eating and fasting, with various methods ranging from daily fasting windows to alternate-day fasting. 

While intermittent fasting has been praised for its potential benefits, it also comes with its share of drawbacks. Let's look at the pros and cons of intermittent fasting for weight control:

Pros:

Weight Loss: Intermittent fasting can lead to calorie restriction, which is a key factor in weight loss. By limiting the time frame for eating, individuals may naturally consume fewer calories, promoting fat loss over time.

Improved Insulin Sensitivity: Fasting periods can enhance insulin sensitivity, making it easier for the body to regulate blood sugar levels. This can be especially beneficial for individuals with insulin resistance or type 2 diabetes.

Simplicity: Unlike restrictive diets that require meticulous meal planning and calorie counting, intermittent fasting is relatively simple to follow. Once individuals establish their fasting schedule, they can focus on making healthy food choices during eating periods.

Potential Health Benefits: Beyond weight control, intermittent fasting has been associated with various health benefits, including reduced inflammation, improved heart health, and enhanced brain function. Some research suggests it may even promote longevity.

Flexibility: Intermittent fasting allows for flexibility in meal timing, making it adaptable to different lifestyles. Whether you're an early riser or a night owl, you can customise your fasting window to suit your preferences.

Cons:

Potential Nutrient Deficiencies: With a restricted eating window, individuals may struggle to consume an adequate amount of essential nutrients, vitamins, and minerals. This could potentially lead to nutrient deficiencies if not managed properly.

Risk of Disordered Eating: Intermittent fasting may trigger unhealthy eating behaviors or a preoccupation with food during fasting periods. For individuals prone to disordered eating patterns, this approach could exacerbate existing issues.

Difficulty Sustaining: While intermittent fasting can yield initial weight loss results, some individuals may find it challenging to maintain over the long term. Without a sustainable eating pattern, there's a risk of regaining lost weight once normal eating habits resume.

Potential for Muscle Loss: Extended fasting periods, especially without adequate protein intake, may lead to muscle breakdown. This can be detrimental for individuals looking to preserve or build lean muscle mass while losing weight.

Not Suitable for Everyone: Intermittent fasting may not be suitable for certain populations, including pregnant or breastfeeding women, individuals with a history of eating disorders, or those with certain medical conditions. It's essential to consult with a healthcare professional before starting any fasting regimen.

In conclusion, intermittent fasting can be an effective tool for weight control and may offer additional health benefits. However, it's important to approach it mindfully, considering individual needs, preferences, and potential risks. By balancing the pros and cons and adopting a sensible approach, individuals can harness the potential benefits of intermittent fasting while mitigating any drawbacks. As with any dietary strategy, consistency, moderation, and personalised guidance are key to long-term success.

It's advisable to consult with medical professionals before starting any diet, especially if you have underlying health issues.

Unlocking the Potent Benefits of Herbal Teas for Health and Relaxation

In a world where stress and hectic schedules often dominate our daily lives, finding moments of peace and relaxation is essential for our overall well-being. 

While various methods exist to unwind, one timeless and natural solution stands out: herbal teas. These delightful brews not only offer a comforting experience but also pack a punch of health benefits, too. Join us as we explore the myriad advantages of incorporating herbal teas into your daily routine for both physical and mental rejuvenation.

The Herbal Tea Renaissance:

Herbal teas, also known as tisanes, have a rich history that spans cultures and centuries. From ancient Chinese medicine to traditional Ayurvedic practices in India, the use of herbs and botanicals in teas has been celebrated for their therapeutic properties. Today, this age-old tradition is experiencing a renaissance as more people seek natural remedies for common ailments and stress relief.

Health Benefits:

One of the primary appeals of herbal teas lies in their health benefits. Unlike traditional teas derived from the Camellia sinensis plant, herbal teas are caffeine-free and derive their healing properties from a diverse array of herbs, flowers, spices, and fruits. Here are some notable health benefits associated with herbal teas:

Digestive Support: Peppermint, ginger, and chamomile teas are renowned for their ability to soothe digestive issues such as indigestion, bloating, and nausea.

Immune Boost: Echinacea, elderberry, and rooibos teas are packed with antioxidants and vitamins that can bolster the immune system, helping the body fend off illnesses.

Stress Relief: Lavender, passionflower, and lemon balm teas possess calming properties that promote relaxation, reduce anxiety, and improve sleep quality.

Anti-inflammatory Effects: Turmeric, cinnamon, and green rooibos teas exhibit anti-inflammatory properties, which can alleviate symptoms of conditions like arthritis and promote overall wellness.

Hydration: Herbal teas offer a flavorful way to stay hydrated, contributing to healthy skin, improved energy levels, and optimal bodily functions.

Relaxation and Mental Well-being:

Beyond their physical health benefits, herbal teas also play a crucial role in promoting relaxation and mental well-being. The ritual of preparing and savoring a warm cup of herbal tea encourages mindfulness and serves as a gentle reminder to slow down and embrace the present moment. 

The soothing aroma and comforting warmth of herbal teas can alleviate stress, promote mental clarity, and create a sense of tranquility amidst life's chaos. As can the whole process of brewing your cup or pot of herbal tea.

Moreover, certain like chamomile, lemon balm, and valerian root have been scientifically proven to have sedative effects, making them ideal choices for winding down before bedtime. I

ncorporating herbal teas into your evening routine can signal to your body that it's time to relax and prepare for restful sleep, contributing to overall sleep quality and mental rejuvenation.

Embracing Herbal Wellness:

As we navigate the demands of modern life, prioritising self-care and holistic wellness becomes increasingly important. Herbal teas offer a simple yet effective way to nurture your body, mind, and spirit. Whether you're seeking relief from physical ailments, aiming to reduce stress, or simply looking to indulge in a moment of peaceful tranquility, there's a herbal tea blend to suit your needs and preferences.

Incorporate herbal teas into your daily routine by exploring a diverse range of flavours and ingredients. Experiment with different brewing methods, such as steeping loose leaves or brewing tea bags, to customise your experience. Whether enjoyed solo or shared with loved ones, the ritual of sipping herbal tea is a gentle reminder to prioritise your well-being and embrace the simple joys of life.

In a fast-paced world filled with distractions and stressors, herbal teas offer a sanctuary of tranquility and wellness. From their myriad health benefits to their ability to promote relaxation and mental well-being, herbal teas have earned their place as cherished allies on the journey to holistic wellness. So, take a moment to pause, breathe, and indulge in the comforting embrace of a warm cup of herbal tea. As Mrs Doyle from Father Ted might have put it: "Go on, go on, go on. You deserve a nice cup of herbal tea!"

The Hidden Dangers Lurking in Over-Processed Foods: A Wake-Up Call for Better Health

In the hustle and bustle of our modern lives, convenience often takes precedence over nutrition. We live in an era where processed foods reign supreme, offering quick and easy solutions to our busy schedules. 

From packaged snacks to microwave meals, the appeal of these products is absolutely undeniable. However, beneath their enticing convenience lies a dark reality: the health risks associated with over-processed foods.

What exactly are over-processed foods? Simply put, they are products that have been heavily altered from their natural state through various methods such as refining, cooking, and preserving. Think of your typical fast food items, sugary cereals, canned soups, and even seemingly harmless granola bars. While these items may seem harmless at first glance, their consumption can have detrimental effects on our health.

One of the most concerning aspects of over-processed foods is their high levels of added sugars, unhealthy fats, and sodium. These ingredients are often used to enhance flavour, texture, and shelf life but come at a significant cost to our well-being. 

Excessive sugar intake has been linked to obesity, type 2 diabetes, heart disease, and even certain types of cancer. Similarly, consuming high amounts of unhealthy fats can lead to elevated cholesterol levels and an increased risk of cardiovascular issues. Additionally, excessive sodium intake can contribute to high blood pressure and kidney problems.

But it's not just what over-processed foods contain that poses a threat, it's also what they lack, too. Many of these products are stripped of essential nutrients during their processing, leaving them devoid of the vitamins, minerals, and fibre that our bodies need to function optimally. As a result, regular consumption of over-processed foods can lead to nutritional deficiencies and a weakened immune system.

Furthermore, the additives and preservatives commonly found in these products have raised concerns among some health experts. Chemicals such as artificial flavours, colours, and preservatives have been linked to various health issues, including allergic reactions, digestive problems, and neurological disorders. While these additives may extend the shelf life of over-processed foods, they come with a host of potential risks to our health.

So, what can we do to protect ourselves from the risks and dangers of over-processed foods? The answer lies in making conscious choices and decisions about what we put into our bodies. 

Instead of reaching for that pre-packaged snack or ready meal, opt for whole, unprocessed foods whenever this is possible. Stock up on fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. Not only will these foods nourish your body with essential nutrients, but they'll also support your overall health and well-being, too.

Additionally, take the time to read food labels carefully and familiarise yourself with the ingredients lists. Choose products with minimal additives and preservatives, and prioritise items that are low in added sugars, unhealthy fats, and sodium. By becoming a more informed consumer, you can empower yourself to make healthier choices for you and your family.

In conclusion, the health risks associated with over-processed foods are real and significant. From obesity and diabetes to heart disease and cancer, the consequences of consuming these products can be dire. However, by prioritizing whole, unprocessed foods and minimizing our intake of over-processed products, we can take control of our health and reduce our risk of chronic disease. Let's make the conscious choice to nourish our bodies with the wholesome foods they deserve.

Crafting Your Perfect Plate: A Guide to Creating a Balanced Meal Plan for Optimal Health

In our fast-moving modern world, maintaining a healthy lifestyle often takes a back seat amidst our busy schedules and endless responsibilities. 

But we need to be mindful that one of the basic pillars of well-being is proper nutrition. Designing a balanced meal plan not only fuels our bodies but also supports our overall health and vitality. Whether we are looking to lose weight, boost our energy levels, or just improve our overall well-being, a balanced meal plan lays the foundation for future success.

Understanding the Basics:

Before getting into meal planning, it's vital to understand the key components of a balanced diet. A well-rounded meal typically consists of macronutrients (carbohydrates, proteins, fats),plus micronutrients (vitamins and minerals). Each plays a unique role in supporting various bodily functions and maintaining our overall health.

Building Blocks of a Balanced Meal Plan:

Incorporate a Variety of Nutrient-Dense Foods: Aim to include a coloruful variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Variety ensures we receive a wide range of essential nutrients necessary for our optimal health.

Balance Macronutrients:

Carbohydrates: Opt for complex carbohydrates like whole grains, legumes, and vegetables, which provide sustained energy and essential nutrients and fibre.

Proteins: Include lean sources of protein like poultry, fish, tofu, legumes, and dairy products. Protein supports muscle repair, immune function, and satiety.

Fats: Incorporate healthy fats from sources such as avocados, nuts, seeds, and olive oil. These fats are essential for brain health, hormone production, and nutrient absorption.

Mindful Portion Control: Pay attention to portion sizes to avoid any danger of overeating. Use visual cues such as your hand or specific utensils to estimate appropriate portion sizes for every food group.

Prioritise Whole Foods: Minimise the consumption of processed foods, sugary snacks, and refined carbohydrates. Instead, focus on whole, unprocessed foods that are rich in nutrients and free from artificial additives.

Hydration: Do not overlook hydration. Water is absolutely vital for various bodily functions, including digestion, nutrient transport, and temperature regulation. Aim to drink plenty of water throughout the day.

Practical Tips for Meal Planning:

Plan Ahead: Set aside time every week to plan your meals and create a suitable grocery list. Having a plan in place reduces the dangerous temptation to resort to unhealthy options when hunger strikes.

Batch Cooking: Prepare large batches of staple foods such as grains, proteins, and vegetables to use throughout the week. This saves time and ensures you have healthy options that are readily available. You can freeze batch cooked meal items such as rice, vegetables, etc.

Include Snacks: Do not avoid snacks. But you should only incorporate nutritious snacks such as fresh fruit, Greek yogurt, nuts, or vegetable sticks with hummus to keep hunger at bay between meals.

Listen to Your Body: Pay attention to hunger and fullness cues, and adjust your meal plan in accordance with this. One size does not fit all. Everyone's nutritional needs are completely  unique, so it's absolutely vital to remain tuned in to your body's signals.

Be Flexible: While planning is important, it's also sensible to be flexible and adaptable. Life happens, and sometimes plans have to be changed to cope with how our life is and not how it should be. Embrace flexibility and make adjustments as required without feeling guilty or allowing yourself to become stressed.

Creating a balanced meal plan is an important and powerful tool for promoting optimal health and well-being. 

By incorporating a variety of nutrient-dense foods, balancing macronutrients, and practicing mindful eating habits, you can fuel your body with the nutrients it needs to thrive.

But do remember that small, sustainable changes over time can lead to significant improvements in your overall health and vitality. Start by implementing these tips today and embark on a journey towards a healthier and happier you.

Debunking the Myth: The Truth About "Diet Water"

In the relentless pursuit of health and wellness, we often find ourselves bombarded with a myriad of fad diets, miracle supplements, and trendy wellness products. 

One such trend that has gained traction in recent years is the concept of "diet water." Marketed as a healthier alternative to regular, normal water, diet water claims to offer additional benefits such as weight loss, improved metabolism, and detoxification. 

But behind the flashy marketing lies a myth that needs to be debunked.

Let's start by dissecting the very notion of diet water. Water, by its very nature, is already devoid of calories, fat, sugar, and any other additives. It is the epitome of purity and simplicity, serving as the cornerstone of hydration and overall health. So, what exactly distinguishes "diet water" from its regular counterpart? The answer, quite simply, is nothing.

The concept of diet water often involves the addition of various ingredients such as vitamins, minerals, or herbal extracts, purportedly to enhance its health benefits. However, the scientific evidence supporting these claims is sorely lacking. While it's true that certain vitamins and minerals are essential for our well-being, they are best obtained through a balanced diet rather than through artificially fortified water.

Furthermore, the notion of "diet water" promoting weight loss or boosting metabolism is nothing short of a marketing gimmick. No credible scientific evidence supports the idea that drinking water with added ingredients will magically melt away excess pounds or rev up your metabolism. Weight loss and metabolism are complex processes influenced by numerous factors such as diet, exercise, genetics, and overall lifestyle, not by the type of water you drink.

In fact, some variants of so-called diet water may contain artificial sweeteners or other additives in an attempt to enhance flavour without adding calories. While these additives may indeed make the water taste better, they also come with their own set of potential health risks. Artificial sweeteners, for instance, have been linked to adverse effects such as digestive issues, cravings for sweet foods, and even metabolic disturbances.

Moreover, the idea of "detoxifying" the body through diet water is deeply misleading. Our bodies are already equipped with highly efficient detoxification systems, primarily centered around the liver, kidneys, and gastrointestinal tract. Drinking water, plain, unadulterated water, is essential for supporting these natural detox processes by keeping our bodies hydrated and our organs functioning optimally. However, there is no need for special "detox" water formulas to achieve this effect.

So, what's the bottom line? When it comes to hydration and overall health, stick to the basics: drink plenty of plain water throughout the day, eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, and engage in regular physical activity. There are no shortcuts or quick fixes when it comes to genuine health and wellness.

In a world inundated with gimmicks and empty promises, it's essential to approach health trends with a critical eye and rely on evidence-based information. The myth of the benefits of diet water serves as a poignant reminder that sometimes, the simplest solutions are also the most effective. So, raise a glass of good old-fashioned H2O and toast to the power of pure, unadulterated hydration. Your body will thank you for it.

Nutritionist Dr Naomi Beinart writes on ’Seven things to consider if you’re going to embrace Veganuary'

That's food and Drink would like to thank Dr Beinart for writing this feature for us as part of our series of Veganuary features.

1. Don’t neglect your thyroid health

Your thyroid is a small gland at the front of your neck. It uses iodine to make thyroid hormones, but if you are deficient in iodine then your body can’t make enough thyroid hormones. 

When this happens, your thyroid starts to work overtime to make these vital hormones and can result in overgrowth of the thyroid gland, called goiter. Luckily, if caught soon enough this can be reversed by improving iodine intake. 

Thyroid hormones are vital for so many of our body’s natural processes including bone health, metabolism, reproductive health, and brain health. As a nutritionist I have seen numerous women over the years who struggle with low energy, weight gain, dry skin and feeling cold all the time. While there is a lot to consider when someone presents with these symptoms, iodine status is the number one place we start and is often found to play a role in some of these issues. 

The primary sources of iodine are white fish and dairy making it challenging for vegans.  Seaweed is the only natural and plant-based source that provides adequate amounts of iodine for optimal function. Try Doctor Seaweed’s Pure Organic Seaweed.  Each 500mg capsule contains similar levels of iodine as one portion of haddock.

2. Make sure you are eating a good diet

Eat lots of brightly coloured fruits and vegetables which are high in antioxidants, which help to to protect against free radicals and keep us healthy. We tend to eat less fruit and veg in Winter, but there are so many tasty Winter vegetables and brightly coloured root vegetables (e.g. butternut squash, sweet potato and carrots) contain carotenoids which reduce inflammation and boost immune function by increasing disease-fighting cells in the body. 

So, if you enjoy being outside on these cold, sunny, Winter days, don’t forget your root veg soup.. One of the main challenges with a vegan diet is getting enough good quality protein. Vegans can get protein from plant based sources like peanut butter, seeds, grains, and legumes, and alternative products like tofu and soymilk also provide protein. 

Include healthy starches like  potatoes, rice, and pasta (choose wholegrain where possible) and have some fortified dairy alternatives, such as soya drinks and yogurts (choose lower-fat and lower-sugar options).

3. B12 is one of the most important vitamins for Vegans

Ensuring you have enough B12 you can make a big difference to how you feel, your energy levels and your overall well-being. So how can you make sure you have enough B12? This is far easier for people who eat animal products, such as meat, fish and dairy. However, even if you are eating the right foods, Vitamins B12 is notoriously hard to absorb. 

Also, B12 can be difficult to find if you are vegetarian or vegan. Some vegan foods and drinks are fortified with B12, and you can find some in vegan foods like nori and nutritional yeast. However, research shows that our B12 needs cannot be met from vegetarian / vegan sources alone (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/) So, what can you do to make sure you are getting enough B12? Since your body can’t make B12, I always recommend a good quality B12 spray.  BetterYou B12 Spray - uses the most bio-available form of B12 (methylcobalamin) which is a naturally active form found within human metabolism. It is really easy to use and can be applied directly onto the inner cheek of the mouth. 

4. Ensure your immunity isn’t compromised 

If you’re someone who works long hours, with busy personal and family schedules, travel and frequent commuting, you will find that you are more susceptible to any viruses that are going around. Taking care of your immune system by ensuring that you aren’t lacking any vital vitamins and minerals, is essential. 

Public Health England recommends that we all supplement with Vitamin D to support and strengthen our immune defences and to support energy levels and mood throughout the Winter. Plus, Vitamin D is essential for healthy bones, muscles and teeth. Mushrooms are one of the best sources of Vitamin D, together with some fortified foods. But it's best to ensure you have adequate Vitamin D levels by taking a good quality daily supplement, especially throughout the Winter months.  I like BetterYou Vitamin D Oral Spray

5. Don’t let your energy levels fall

Due to the absence of red meat in a plant-based diet, vegans (and vegetarians) are typically deficient in vitamin B12 and iron. This can lead to fatigue, headaches, dizziness and if left untreated, anemia. As well as eating a healthy diet, as outlined below make sure you are eating lots of energy dense foods that are rich in iron - nuts and nut butters are especially good for this. As well as diet, make sure you are adapting lifestyle changes to make sure you are staying healthy and well. 

Fresh air is always the best thing when you're feeling a little lethargic or mentally low. Getting outside and going for a walk in green space will allow you to clear your mind and get a bit of exercise whilst you're at it. Dr Naomi recommends, if you live in a city, try to head to a park or a larger green space so you can really immerse yourself in nature and enjoy the sunny weather, and perhaps listen to a motivational or inspirational podcast whilst you're out and about. 

Most likely you will come home feeling more positive and upbeat.  Also if you are just starting a vegan diet, try a  relaxing exercise like a yoga class, which is gentle but can leave you feeling really energized, upbeat and centered. Swimming is also a great relaxing exercise that is low impact and you can take as gently as you like - swim in the morning to feel energised for the rest of the day

Readers might like to check out the following links for further help and inspiration:-

https://doctorseaweed.com/collections/supplements/products/pure-organic-seaweed-30-day

https://betteryou.com/collections/all/products/boost-b12-oral-spray

https://shorturl.at/KY135 (Link for Vitamin D 3000 IU Oral Spray)

Boost Your Immunity With the Winter Watercress Challenge

Did you know that by eating or one bag of watercress a week you can supercharge your health and immune system this winter? 

The Watercress Company, the UK's largest grower of watercress is encouraging us all to eat more of the nutrient-packed leafy green in their Winter Watercress Challenge.

Watercress is a winter superfood. Just one nutrient-packed bag of watercress a week (or more if you like) is a step in the right direction to give your immune system the tools it needs to do its job effectively.

According to the nutrient density index, watercress hits the maximum score of 1000¹, putting it in joint first place with kale and way ahead of other well-known superfoods like blueberries, edamame, broccoli or spinach.

Just 100g of watercress contains more than half our recommended intake of vitamin A, which is required for a strong immune system, as well as improving iron absorption.

Gram for gram, the plant contains more vitamin C than an orange, which also helps us to absorb iron more efficiently, more folate than a banana and more vitamin E than broccoli. This all contributes to a robust and resilient immune system, enhancing your ability to defend against illnesses.

Award-winning registered nutritionist, Dr Lucy Williamson says, “The key to a good diet is eating a variety of 30 different plants a week (don't worry, that includes spices, nuts, pulses and herbs too). Just including watercress once a week is a fantastic way to boost your nutrient levels.”

Tom Amery, managing director of The Watercress Company says, “Watercress is nature's immune-boosting powerhouse. Incorporating just one portion to your diet once a week will be a delicious step towards supporting your health and resilience.” 

Whether a handful of watercress is added to your meal, to soups, sandwiches or blitzed up into pesto, this versatile green is easy to incorporate into your family's meal.

To kick start your Winter Watercress Challenge, simply grab one bag of fresh watercress a week from your local supermarket, or from The Watercress Company: www.watercress.co.uk, and let the green superfood transform your winter wellness. 

Simple recipes to try:

Watercress Pesto 

40g Watercress

2 tbsp Olive oil

Handful of nuts – pine or hazelnut are good options

30g Hard cheese like Parmesan (plus extra for grating)

Salt

Add the watercress, oil, nuts, cheese and a generous pinch of salt to a blender and blitz until everything is combined. Loosen the mixture with the olive oil; add a little at a time until your desired consistency is reached. 

Watercress Soup with an Egg

Serves 2 | Prep time 10 mins Cook Time 20 mins

60g watercress

30g spinach

1 shallot, finely chopped

1 large potato, chopped small approx. 150g

50ml crème fraiche

2 eggs

In a pan, gently soften the shallot in a little oil before setting aside. 

In a pot, boil the chopped potato until soft. Add the watercress and spinach at the last moment, allow to cook for no more than a minute. Strain the mixture but reserve the cooking liquid. 

Add the shallot to the potato mixture and, using a hand blender, blitz everything together. Add the reserved cooking liquid a little at a time to thin it out to your desired texture. 

Stir though the crème fraiche and season to taste with salt and pepper. 

To serve, poach 2 eggs for 2-3 minutes in boiling water, until the whites are cooked but the yolk is runny. Serve the soup in 2 bowls and place an egg in each. 

Enjoy piping hot with crusty bread. 

Are You Taking the Phizz?

Phizz are taking on Berocca as the UK's fastest growing effervescent brand; the young, science-led team works with a PhD neuroscientist to develop innovative all-in-one health supplements, formulated to support daily wellbeing, exercise, travel, and nights out. This month, September, sees the rollout of Phizz's first Out of Home Campaign, which will run until the 24th of this month.

What is the objective of the campaign? It's simply to drive brand awareness across London and to support the launch of Phizz Caffeine Boost in Tesco Express. Bringing the brand to life across a variety of touchpoints and platforms to maximise brand awareness, impact and campaign longevity.

With an expected reach in excess of 7 million, taking advantage of the return to office working and September's back to school season, the campaign includes advertising across three high impact mega screens including Canary Wharf, Westfield Shepherds Bush and Westfield Stratford; advertising across 50 food delivery bikes in Zone 1, Central London; 32 further mega screens will run for the full two weeks across zones 1 and 2.

Phizz have also created 500 magnetic clings, pavement stencils and sampling bins, the team will be distributing sample product across London for the next couple of weeks. Lastly, Phizz has partnered with Gymfluencers to create 100 bespoke Phizz Caffeine fitness influencer boxes, to enhance social media awareness in tandem with the campaign.

Phizz Founder Dan Cray says, "In 2023, Phizz has soared to third place within the effervescent category, and with our recent debut in Tesco Express, we decided the time was ripe to take our visibility to even new heights.  

"With distribution now spanning over 4,500 national locations, we're embarking on an ambitious journey. Expect impactful ATL campaigns and exciting activations with renowned brands like Gymshark. This marks just the beginning of our significant growth.

"Our launch to Tesco Express is our first time in this convenience store format. The launch has been driven from the strong rate of sale nationwide in superstores. Tesco now sees a strong fit for Phizz to support non-stop city lifestyles.”

Phizz are also launching Orange, Mixed Berry, Apple & Blackcurrant Effervescent tabs to Morrisons. The brand will launch with a £6 promo running until 17th October, before retailing at £8.00 per tube of 20 tablets. 

Founder Dan Cray went on to say: “Morrison's decision to include Phizz in their range reinforces our position as the fastest-growing brand in the category. We're obviously pleased and utterly thrilled to introduce our unparalleled benefits in an array of delicious flavours, aiming to elevate lives across the nation.”

Here are some details about the range:-

The new Cherry Caffeine Boost, a triple-action energy boosting effervescent, aims to combat the major cause of fatigue: dehydration. Available now from Amazon and Tesco. The ground-breaking formula, a global first, aims to optimise natural energy levels, combat fatigue and drowsiness, and deliver a daily dose of invigorating wellness. 

We wake up every day with two basic health goals, to eat a well-rounded diet that achieves all our nutritional requirements and to drink enough water; busy modern lifestyles, travel and high-performance sport all get in the way of achieving these goals, and without optimal nutrients and hydration, you're not your best self. 94% of the UK is dehydrated, on average, consumers drink just 850ml of water per day – less than half of the recommended daily intake. A 2% drop in hydration leads to mental and physical fatigue.

With 75mg of caffeine, equivalent to a cup of coffee, and fortified with natural guarana, it heightens alertness and invigorates the mind and body. By adding Guarana to their tried-and-true formula, Phizz harnesses the Amazonian berry's energy boosting properties that can help to increase attention and alertness; it has more caffeine per berry than any other plant (even coffee beans) and it's also packed full of antioxidants and anti-inflammatory properties. Guarana gives a slower releasing and longer lasting caffeine effect than caffeine from tea and coffee, providing a smoother energy release. 

Further enhanced by a potent blend of essential B-vitamins, it unlocks the body's natural energy resource by helping convert food into energy. The low calorie (10kcal) tablet's energy proposition is complemented by a range of 17 essential nutrients for optimal health. Phizz Caffeine Boost can be incorporated into your daily routine, before a sports game or gym session, as a replacement for your morning coffee or energy drink, as a mid-afternoon pick-me-up, or when feeling jetlagged after a flight, making Phizz your new best friend.

“At Phizz, we provide comprehensive solutions with unmatched science to beat any other single product in the market. This product has a fresh perspective on the energy category while ensuring optimal hydration and health. And at only 40p per drink, we offer solid science at great value,” explains Daniel Cray, CEO and founder of Phizz. 

The London-based start-up creates everyday life armour with their trio of 3-in-1effervescent tablets that combine a hydration formula, electrolytes, and a comprehensive multivitamin. The young, science-led team works with a PhD neuroscientist to develop innovative all-in-one health supplements that are formulated to support daily wellbeing, exercise, travel, and nights out. Unlike other effervescent brands, Phizz is both a multivitamin and a rehydration remedy, helping you thrive every day across three main lifestyle pillars:

Hydration

Dehydration and vitamin deficiencies are two common, daily challenges that can negatively affect our physical and mental performance. Just 1-2% dehydration can lead to fatigue, headaches, muscle cramps and concentration loss. (EDITOR: It certainly does! And it's very, very painful!)

Electrolyte Replenishment 

Phizz contains a range of key electrolytes to support heart, brain, nerve, and immune system function. These include four of the main electrolytes lost through sweat which helps prevent cramping and muscle fatigue.

High Dose Multivitamin 

Phizz offers eighteen essential vitamins and minerals for natural energy, reduction in fatigue, normal functioning of the immune system, mental performance, and antioxidants to prevent cellular damage.

We wake up every day with two basic health goals, to eat a well-rounded diet that achieves all our nutritional requirements and to drink enough water; busy modern lifestyles, travel and high-performance sport all get in the way of achieving these goals, and without optimal nutrients and hydration, you're not your best self. Phizz 3-in-1 is a small but mighty tablet (available in Orange, Apple & Blackcurrant and Mixed Berry), that helps you get one step ahead of your immune, energy, focus and hydration goals. 

Phizz's science-backed formula helps you hydrate three times faster (compared with drinking water alone), delivers natural energy, and supports your immune system. Just dissolve one tablet in a glass or bottle of water (best served chilled!).

Phizz is perfectly balanced with 18 quality and high-dose vitamins and minerals designed to boost your natural energy (thanks to a B-12 and B-6 vitamin hit, 375% of your daily dose of immune-boosting vitamin C (the equivalent of three oranges) and electrolytes, often lost through sweat. Phizz also packs a self-care punch with zinc (more than in three cups of spinach), potassium (more than in one banana) as well as other powerful antioxidants . 

Phizz is ideal as part of your everyday routine. It's diverse range of uses also support more targeted needs, including combating tiredness and fatigue, supporting an active lifestyle – such as marathon training – rapid rehydration after a big night, beating jetlag and supporting your body in hot climates.

Dehydration can have significant effects on physical performance, particularly during endurance events where large volumes of water can be lost through sweat. Phizz helps the body hydrate faster while also replacing key electrolytes to support muscle function. Drinking Phizz during, or prior to, exercise can therefore reduce fatigue, cramps, and thirst, while increasing energy and stamina. But don't just take our word for it! Phizz is rigorously vetted by medical departments and players and is chosen as their preferred hydration solution due to the superior formula. Damian Roden (High-Performance Consultant and former Premier League Head of Performance) says, “Phizz gives players a head start on the competition with the vitamins and electrolytes our players need to perform at their peak.” Phizz has supplied over 50 professional sports teams across rugby, football and cricket including Arsenal, Liverpool, and Saracens. Notable fans also include Olympic Champion Peter Reed OBE, TV personality Vicky Pattison and television presenter Andi Peters. 

Although a premium option, with quality at its core, Phizz offers value against a typical energy drink at just 40p per serving. Your plastic usage is also cut down to one recyclable tube, compared with 20 one-time-use drinks containers, helping you to minimise your impact and maximise your health. Phizz has partnered with Plastic Bank, for each Phizz product purchased 1.3x its weight in plastic waste is collected, recycled and prevented from entering our oceans; collectors are paid a premium, empowering local communities across some of the world's most vulnerable coastal environments. Phizz is proud to be leading the way as the only plastic-positive effervescent tablet in the category. 

Using the power of science, Phizz make all-in-one health supplements that help you thrive every day; find Phizz at Sainsbury's, Tesco, and Amazon, or buy direct from www.phizz.co.