Celebrate National Relaxation Day with Comforting Foods, Snacks & Drinks

15th August is National Relaxation Day, the perfect excuse to slow down, take a deep breath, and treat yourself to a little well-earned indulgence. 

Whether you’re curling up with a good book, enjoying a warm bath, or simply lounging in the garden, the right foods and drinks can make the experience even more blissful.

Here’s how to celebrate with snacks, meals, and beverages designed to help you unwind.

Start the Day Slow – Calming Breakfast Ideas

Overnight Oats with Chamomile Honey – soothing and easy to prepare ahead, topped with blueberries for a burst of antioxidants.

Warm Banana & Cinnamon Porridge – the natural sweetness of bananas and the comforting spice of cinnamon set a relaxed tone for the day.

Green Smoothie with Spinach & Kiwi – packed with magnesium and vitamin C to gently energise without the caffeine jitters.

Snack Your Way to Serenity

Dark Chocolate Squares – rich in magnesium and antioxidants, they’re known to reduce stress levels.

Nut & Seed Mix – almonds, walnuts, and pumpkin seeds provide a satisfying crunch and promote calm.

Cucumber & Mint Sticks with Hummus – hydrating and refreshing, perfect for a light afternoon nibble.

Lunch with a Gentle Touch

Mediterranean Quinoa Salad – with olives, cherry tomatoes, feta, and olive oil for a healthy yet indulgent plate.

Poached Salmon & Steamed Veg – light, omega-3-rich, and perfect for keeping the mind clear.

Avocado & Herb Wraps – creamy avocado with fresh herbs like basil or dill can help soothe stress.

Relaxing Drinks for All-Day Enjoyment

Chamomile or Lavender Tea – perfect for calming the mind and easing tension.

Warm Spiced Almond Milk – with a dash of nutmeg or cinnamon, ideal for winding down in the evening.

Berry & Lemon Infused Water – refreshing and hydrating for hot summer days.

Evening Wind-Down Treats

Baked Apple with Cinnamon – naturally sweet and fragrant, served warm for comfort.

Herbal Jelly with Fresh Fruit – light and cooling, especially on warmer nights.

Cheese Board with Grapes & Walnuts – a sophisticated, slow-snack option to pair with a good film or gentle music.

Make It a Full Relaxation Ritual

Why stop at food? Pair your snacks and drinks with soft lighting, calming music, a cosy blanket, or even a scented candle. The aim is to create an atmosphere where every sense is soothed.

This National Relaxation Day, give yourself permission to do less—and enjoy it.

How to Make Dubai-Style Chocolate at Home for a Fraction of the Cost

Dubai is known for its luxury, and nowhere is that more obvious than in its chocolate boutiques. 

Often infused with exotic flavours, decorated with gold leaf, or stuffed with pistachios and dates, these chocolates can be eye-wateringly expensive. 

But here’s the good news — you can recreate that indulgent experience in your own kitchen for a fraction of the cost.

What Makes Dubai-Style Chocolate Special?

Dubai’s chocolate scene combines the best of Middle Eastern flavours with European-style chocolate craftsmanship. Think:

Premium dark or milk chocolate with silky texture.

Middle Eastern ingredients like dates, pistachios, saffron, rosewater, cardamom, and tahini.

Elegant presentation — gold dust, jewel-like packaging, or hand-piped details.

Ingredients You’ll Need

Here’s a simple shopping list that will let you make your own Dubai-inspired treats:

300g good quality dark or milk chocolate (70% cocoa works beautifully for dark)

100g soft Medjool dates, pitted and chopped

50g roasted pistachios, roughly chopped

1 tbsp tahini or almond butter (optional, for richness)

1–2 tsp rosewater or orange blossom water (optional, for fragrance)

Pinch of ground cardamom or saffron threads (for that authentic Middle Eastern warmth)

Edible gold leaf or gold shimmer dust (optional, for the luxury look)

Step-by-Step Method

1. Prepare Your Filling

Chop the dates and pistachios, and mix them with the tahini and spices. Set aside. This will give your chocolate that distinct sweet–nutty flavour combination Dubai chocolates are known for.

2. Melt the Chocolate

Break the chocolate into small pieces and melt it gently over a bain-marie (heatproof bowl over simmering water) or in short 20-second bursts in the microwave. Stir until smooth and glossy.

3. Assemble

You have two options here:

Filled Chocolates – Use a silicone chocolate mould. Spoon in a layer of melted chocolate, add a tiny amount of the date–pistachio mix, then top with more chocolate.

Bark Style – Pour the melted chocolate onto a baking sheet lined with parchment, sprinkle with the date–pistachio mix, and drizzle extra chocolate on top.

4. Add the Luxury Touch

If using edible gold leaf or gold shimmer, now’s the time to gently place or dust it on before the chocolate sets.

5. Chill and Serve

Let the chocolates set in the fridge for at least 30 minutes before popping them out of the moulds or breaking into shards.

Packaging Ideas for the Full Dubai Experience

Presentation is half the magic. For gifts, line a small box with tissue paper, wrap the chocolates in gold foil, and tie with a silk ribbon. You can even tuck in a dried rosebud or two for fragrance.

Cost Savings

A small box of Dubai’s luxury chocolates can easily cost £25–£40. Making them at home? Around £8–£10 for a batch that will serve twice as many. 

Why You Should Never Do Your Own Electrical or Plumbing Work in Your Kitchen

When it comes to home improvement, there’s a certain satisfaction in tackling projects yourself. Painting a wall? Go for it. Upcycling an old table? Brilliant idea. 

But when it comes to your kitchen’s electrics and plumbing, it’s time to put the tools down and pick up the phone.

Here’s why DIY in these areas can be dangerous, costly, and—frankly—not worth the risk.

1. It’s a Safety Minefield

Kitchens combine two elements that don’t play well together: water and electricity. One wrong move with wiring or appliances could lead to electrocution, fire, or even fatal injury.

Electrical risk – Wiring in a kitchen must be done to strict regulations, especially near sinks, hobs, and appliances. Even something as simple as replacing a socket could be dangerous if you don’t know what you’re doing.

Plumbing risk – A poorly fitted pipe can lead to leaks, flooding, and mould, not to mention potential water damage to electrical installations nearby.

2. The Law Is Not on Your Side

In the UK, electrical work in kitchens falls under Part P of the Building Regulations. That means certain types of work (such as adding new circuits or replacing consumer units) must be carried out by a qualified, certified electrician.

Similarly, plumbing work that connects to mains water must meet Water Supply Regulations. Botch the job, and not only could you face a hefty repair bill—you could be breaking the law.

3. Your Insurance Could Be Worthless

If a leak or electrical fault caused by unqualified work leads to damage, your home insurance may refuse to pay out. Insurers often require proof that the work was done by a certified tradesperson.

Imagine explaining to your insurer that you “had a go” at rewiring your oven. It’s unlikely they’ll be sympathetic when there’s a £5,000 water-and-fire damage claim on the table.

4. The Hidden Costs Can Be Huge

DIY jobs gone wrong often cost far more to fix than simply hiring a professional from the start.

A small electrical mistake could damage appliances worth hundreds of pounds.

A tiny leak behind cabinets can cause rot and structural damage that isn’t obvious until months later.

By the time you call in the professionals, you’re paying for both the repair and the undoing of your handiwork.

5. Kitchens Demand Precision

Modern kitchens are complex environments with integrated appliances, clever lighting, and water systems that feed dishwashers, fridges, and boiling-water taps. One miscalculation can ruin not just the function but also the look of your kitchen.

Qualified electricians and plumbers work to high standards, use specialist tools, and know how to future-proof installations—something most DIYers can’t achieve without years of experience.

The Bottom Line

Your kitchen is the heart of your home, and it’s also one of the most technically demanding spaces to work on. When it comes to electrics and plumbing, the safest, smartest, and most cost-effective approach is simple:

Don’t DIY—call a professional.

You’ll save yourself stress, protect your investment, and keep your home safe. And you can still enjoy the thrill of DIY—just stick to painting walls, putting up shelves, and assembling that flatpack island unit.

Affordable Escapes: Using Bus Passes and Railcards for Day Trips, Picnics and Pub Visits

Retirement or semi-retirement brings with it a wonderful gift: time. And if you're over 60 or living with a disability in the UK, it can also come with another gift — free or discounted travel. 

With a little planning and a sense of adventure, bus passes and railcards can unlock a world of day trips, from tranquil park picnics to hearty pub lunches in the countryside.

Here’s how to make the most of these travel perks — without breaking the bank.

The Power of the Bus Pass

If you’ve reached State Pension age (or 60 in some parts of the UK, like London, Wales and Scotland), you may be eligible for a free bus pass. For those with a disability, the English National Concessionary Travel Scheme offers free off-peak local bus travel across the country.

Why it matters:

Buses may not be the fastest way to travel, but they’re scenic, reliable, and often drop you closer to your destination than trains do — perfect for parks, heritage villages, and hidden gems.

Ideas for Bus-Friendly Days Out:

Picnic in the Park: Head to a local or national park — Victoria Park in Bath, Bute Park in Cardiff, or Jesmond Dene in Newcastle all offer stunning surroundings with easy bus access.

Historic Market Towns: Places like Ludlow, Stamford or Beverley are well-served by bus and packed with charm, walking routes, and local delicacies.

Seaside Escapes: Buses often connect smaller towns to coastal routes — think Bridlington, Broadstairs or Barmouth.

Discounted Railcards for Older or Disabled Travellers

If your adventure calls for a train, you’re still in luck. Several railcards make rail travel far more affordable:

Senior Railcard (60+): Get 1/3 off most train fares for just £30 a year.

Disabled Persons Railcard: Also offers 1/3 off fares and can be used during peak hours — great for flexibility.

Two Together Railcard: For couples or friends travelling together regularly.

Tip: Use your railcard in conjunction with Advance fares for even bigger savings.

Rail-Accessible Adventures:

Countryside Pub Lunches: Trains often stop at village stations just a short walk from a traditional pub. Try The Bell Inn in Horndon-on-the-Hill or The Fleece Inn near Evesham.

Walking Routes from Stations: Many stations, especially in the Lake District, Yorkshire, or Cotswolds, lead straight into walking paths perfect for a short ramble followed by a rest and a sandwich.

River and Canal Days: Travel to towns with riverside walks, like Henley-on-Thames or Skipton, and enjoy a waterside picnic or barge-side pub.

Picnic Tips for Travelling Light

Bring a compact, foldable blanket and a light rucksack with essentials: reusable cutlery, napkins, and a flask of tea.

Pick up picnic items locally to support independent shops or markets.

Consider a thermos of soup in colder months — a warm treat that costs pennies.

Pub Pit-Stops with Character

Country pubs are perfect for soaking up local charm and often offer weekday set menus or pensioners’ specials. Look for:

Pubs near National Trust properties or parks — often well-connected by rural buses.

CAMRA-recommended pubs with local ales and log fires.

Garden pubs where you can bring your own picnic but buy a pint or a coffee.

Why It’s Worth It

Taking advantage of your bus pass or railcard isn’t just about saving money — it’s about keeping your mind and body active, seeing new places, and making ordinary days feel special. Whether you go solo, with a friend, or join a local rambling group, these mini-adventures are good for the soul.

Final Thoughts: It’s Your Time to Explore

With a little research and a weather eye on the forecast, your next picnic or pub trip could be just a short bus or train ride away. Make the most of Britain’s vast countryside, scenic parks, and charming towns — and do it affordably, thanks to the travel concessions designed with you in mind.

Bonus Tip:

Use travel planning apps like Traveline, Trainline, or Rome2Rio to map out your day trips easily. And don’t forget a waterproof — this is Britain, after all

CAMRA’s Campaign to Get Cask Beer UNESCO Listed: A Pint of British Heritage

The Campaign for Real Ale (CAMRA), Britain’s most passionate defender of traditional beer and pub culture, has embarked on an exciting new journey, seeking UNESCO Intangible Cultural Heritage status for British cask ale. 

This isn’t just about what’s in the pint glass, it’s about preserving a living tradition, a community ritual, and a craft that has shaped British identity for centuries.

Why Cask Ale?

Cask ale, often called "real ale", is a uniquely British style of beer that undergoes secondary fermentation in the cask and is served without additional nitrogen or carbon dioxide pressure. It is unfiltered, unpasteurised, and full of flavour, often hand-pulled straight from the cellar, it’s a product of craftsmanship and care.

While the global beer market is awash with mass-produced lagers and canned craft brews, cask ale remains a stubbornly analogue experience. It's also one of the most sustainable forms of draught beer, requiring fewer preservatives, using reusable containers, and often produced by small-scale breweries that support local economies.

But with fewer pubs, changing drinking habits, and the rise of other styles, cask ale is at risk of being left behind.

CAMRA’s Vision

That’s why CAMRA is pushing for UNESCO Intangible Cultural Heritage recognition, to protect cask ale as a cultural tradition that deserves not just survival, but celebration. Similar listings have protected everything from Neapolitan pizza-making to Belgian beer culture.

According to CAMRA, the goal is not only to preserve the product itself, but also the broader ecosystem: the cellarmanship skills, the pub as a social space, the art of brewing cask beer, and the unique relationship between brewer, landlord, and customer.

What Would UNESCO Listing Mean?

UNESCO Intangible Cultural Heritage status doesn’t guarantee protection in the way a building might be listed, but it does shine a global spotlight on traditions that need support and recognition. It could:

Encourage government funding and education around cask ale.

Raise awareness among younger drinkers.

Inspire tourism to pubs and beer festivals.

Help keep independent breweries and pubs in business.

Secure cask ale’s future in a fast-changing drinks market.

How You Can Support It

CAMRA is encouraging members of the public, beer lovers, and pub-goers to back the campaign. You can:

Sign the petition on the CAMRA website.

Visit your local that serves cask ales and try something new.

Share stories and photos of your cask ale experiences on social media using CAMRA’s campaign hashtags.

Encourage friends to join CAMRA or attend a local beer festival.

Raising a Glass to Heritage

Britain’s relationship with beer isn’t just about drinking — it’s about community, culture, and continuity. With this campaign, CAMRA hopes to ensure that future generations will still be able to enjoy a lovingly kept pint of cask ale in a proper pub — just like their ancestors did.

So next time you’re in your local, take a moment to appreciate that pint of Best Bitter or Mild. It's more than a drink — it's a piece of living history.

https://camra.org.uk

https://camra.org.uk/take-action

Angela Rayner’s So-Called War on Allotments: What It Means for Gardeners and the Future of Growing Your Own Food

In recent weeks, allotment holders across the UK have expressed growing concern over what’s been dubbed Angela Rayner’s “war on allotments.” 

As the Deputy Prime Minister and Secretary of State for Levelling Up, Housing and Communities, Rayner has sparked a fierce debate by suggesting reforms that could, intentionally or not, put pressure on allotment spaces.

With affordable housing and land use reform high on the agenda, fears are mounting that traditional green havens for home growers could be sacrificed in the name of development.

So what exactly is happening, and how could it impact the thousands of people who rely on allotments not just for food, but for wellbeing, sustainability, and community?

What’s at the Heart of the Controversy?

The controversy stems from policy discussions around releasing more land for housing development — a long-standing issue in the UK where housing shortages remain critical. Angela Rayner has called for a “planning revolution” to ease red tape and speed up construction, including a review of how public land is used.

While allotments have not been explicitly targeted, campaigners and gardening groups fear they could be among the “underutilised” plots of land earmarked for reassessment. Allotments — often situated on council-owned land — may be at risk, especially in high-demand urban areas where green space is limited and property developers have their sights set on every square metre.

Why Allotments Matter

Allotments are more than just hobby gardens. They are lifelines for many, especially those on lower incomes, retirees, and individuals seeking physical and mental health benefits. They play a vital role in:

Food security: With the cost of living still high, many families and individuals depend on allotments to supplement their diets with fresh, homegrown produce.

Community: Allotments are hubs of social connection, knowledge-sharing, and intergenerational learning.

Sustainability: They contribute to local biodiversity, reduce food miles, and promote eco-conscious living.

Mental health: Gardening has been repeatedly shown to improve mental wellbeing, providing peace, purpose, and a break from the stress of modern life.

The Potential Impact of Losing Allotments

Should councils begin to repurpose allotment sites for development — even if well-meaning in the name of housing — the ripple effects could be devastating:

Loss of affordable food options for vulnerable people.

Reduced access to green space, particularly in already deprived urban areas.

Erosion of community ties built over generations.

Long waiting lists made worse: In some parts of the UK, waiting times for an allotment already stretch to 5–10 years.

In many ways, it’s a clash between two urgent social needs — housing and sustainable food access. But must one come at the expense of the other?

What Can Be Done?

Campaigners are calling for Angela Rayner and her department to offer explicit protections for allotments within any upcoming planning reforms. Key actions include:

Ringfencing existing allotments from development, especially in areas with high waiting list demand.

Investing in new allotments, not just preserving old ones — particularly as urban populations grow.

Integrating food-growing spaces into new housing plans, rather than pitting the two against each other.

Recognising allotments as essential infrastructure — as important to community wellbeing as schools, roads, or libraries.

Final Thoughts

The idea that there’s a “war on allotments” may sound alarmist, but the fears aren’t unfounded. Allotments have always been vulnerable to short-term thinking — seen as expendable when the pressure for development mounts. But in a world grappling with climate change, food insecurity, and mental health crises, these green spaces are more vital than ever.

Angela Rayner and the government now have an opportunity to show that “levelling up” doesn’t mean tearing down the roots of community resilience. Instead of seeing allotments as a barrier to progress, they could be part of the solution — helping to build stronger, greener, more self-reliant communities.

Further Reading:

National Allotment Society: https://www.nsalg.org.uk

RHS Gardening Advice: https://www.rhs.org.uk

“The Waiting List Crisis” – A report from the Allotments Regeneration Initiative

https://esmeefairbairn.org.uk/our-aims/learning-and-insights/allotments-regeneration-initiative/

If you want to join the campaign you can use this model letter:

Protect Our Allotments – Campaign Letter

Dear [Council Leader's Name],

I am writing to express my deep concern over the potential threat to our local allotments as part of recent discussions about land use and housing development. While I understand the urgent need for more housing, I believe that allotments are a vital part of our community and must be protected.

Allotments are not simply leisure spaces – they are essential for:

• Supporting food security by providing affordable, fresh produce

• Promoting physical and mental wellbeing for residents of all ages

• Encouraging biodiversity and sustainable living practices

• Building strong community connections across generations

Many people, including those on lower incomes, rely on their allotments to supplement their diets. In our area, the waiting list for an allotment is already significant, and losing plots would only deepen this crisis.

I urge the council to:

1. Ringfence all existing allotments from development.

2. Invest in new allotments to meet growing demand.

3. Integrate community food-growing spaces into all new housing developments.

Protecting allotments is an investment in the health, resilience, and sustainability of our community. Please ensure that these green spaces remain available for future generations.

Yours sincerely,

[Your Name]

[Your Address]

[Your Postcode]

[Your Email Address]

Protein Snacks and Drinks: Are They Really Worth It?

In recent years, protein snacks and drinks have surged in popularity. From protein bars lining supermarket shelves and even in corner shops, plus ready-to-drink shakes in nearly every fridge at the gym, it’s clear we’ve become a nation increasingly focused on protein. 

But how effective are these products – and do we really need them?

What Are Protein Snacks and Drinks?

Protein snacks and drinks are convenient, often pre-packaged products that promise a quick dose of protein – the macronutrient crucial for building and repairing tissues, supporting immune function, and helping you stay full. Common examples include:

Protein bars

Shakes and smoothies

Yoghurt-based snacks

Protein crisps or nut mixes

Ready-made drinks (milk-based or plant-based)

Many claim to offer muscle support, appetite control, or energy for workouts. But not all products are created equal.

Do We Really Need Extra Protein?

The average UK adult needs around 0.75g of protein per kilogram of bodyweight per day – that’s roughly 56g for a man and 45g for a woman. Most people eating a balanced diet will easily meet or exceed this without supplements.

However, extra protein can be helpful for:

Athletes and regular exercisers

People recovering from illness or injury

Older adults to help maintain muscle mass

Those following a vegetarian or vegan diet

Busy individuals needing a meal on-the-go

For these groups, a convenient snack or shake might bridge the gap between meals or aid muscle repair post-workout.

How Effective Are They?

Effectiveness depends on context – and content. Some protein snacks are little more than glorified chocolate bars with a sprinkling of protein. Others are thoughtfully formulated with high-quality protein sources and balanced nutrition.

What to look for:

At least 10g–20g of protein per serving

Low in added sugars

Natural ingredients over ultra-processed

A good balance of fat and fibre for satiety

Whey or plant-based protein from reputable sources

Used sensibly, protein snacks can be an effective tool for staying fuller longer, fuelling recovery, or preventing overeating later in the day. But they shouldn’t replace real meals too often.

Potential Downsides

Like any convenience food, protein snacks can come with drawbacks:

Highly processed ingredients

Hidden sugars or artificial sweeteners

Expensive compared to whole food alternatives

Not necessarily “healthy” just because they say “protein”

For example, a protein bar with 20g of protein but also 12g of sugar and a list of synthetic ingredients isn’t ideal for everyday snacking.

Whole Food Alternatives

If you're not keen on packaged options, here are some wholesome high-protein snacks you can make at home:

Hard-boiled eggs

Greek yoghurt with berries

Hummus and veggie sticks

Cottage cheese with fruit

Peanut butter on oatcakes

Homemade protein balls or flapjacks

These offer all the protein without the preservatives.

Final Thoughts

Protein snacks and drinks can be effective – especially for active lifestyles or dietary gaps. But they work best as a supplement, not a substitute, for a balanced diet. Always check the label, and when in doubt, whole foods tend to win out.

So next time you grab that protein bar, ask yourself: is this fuelling your body – or just clever marketing in disguise?

The World of Mineral Waters: What Makes Them Special & Top Brands to Try

Mineral water isn't just a fancy bottle on a restaurant table, it's a naturally sourced drink prized for its purity, taste, and potential health benefits. 

But what exactly makes mineral water different from the regular bottled water you see on supermarket shelves? And which brands are worth seeking out?

Let’s take a look.

What Is Mineral Water?

Mineral water comes from a naturally occurring underground spring, rich in minerals such as calcium, magnesium, sodium, and bicarbonate. These minerals are naturally absorbed as the water filters through rock layers over time — no artificial enhancements allowed.

To be legally classified as natural mineral water in the UK and EU, the source must be protected, pollution-free, and the water must be bottled at the source. It cannot be treated except for the removal of unstable elements (e.g. iron or sulphur).

Why People Choose Mineral Water

Many people opt for mineral water due to:

Taste: The mineral content gives each brand a distinctive flavour.

Health perks: High-calcium or magnesium waters may support bone and muscle health.

Digestive benefits: Some sparkling mineral waters aid digestion due to their bicarbonate content.

Leading Mineral Water Brands Around the World

Here are some of the top international and UK mineral water brands, known for quality, taste, and trust:

Evian (France)

Sourced from the French Alps

Light mineral content, smooth taste

Popular worldwide and seen as a premium choice

San Pellegrino (Italy)

Sparkling mineral water with a crisp, slightly salty taste

High in sulphates and calcium

Often seen in fine dining establishments

Gerolsteiner (Germany)

One of the world’s top-selling sparkling mineral waters

High in calcium, magnesium, and bicarbonate

Known for its strong fizz and mineral punch

Perrier (France)

Famous for its strong carbonation and green glass bottle

Often used as a mixer or served chilled on its own

Valser (Switzerland)

Bottled from alpine springs

High in minerals, clean and refreshing

Popular across Europe, now owned by Coca-Cola

Highland Spring (Scotland)

One of the UK's best-known mineral water brands

Naturally sourced from the Ochil Hills in Perthshire

Low in sodium and soft in taste

Buxton (England)

Comes from the Peak District

Now owned by Nestlé

Slightly higher mineral content than Highland Spring

Icelandic Glacial (Iceland)

Sourced from the Ölfus Spring in Iceland

Exceptionally pure and low in minerals

Packaged with a focus on sustainability

Hildon (England)

Natural mineral water from the Test Valley in Hampshire

Still and gently sparkling versions

Served at many premium hotels and airlines

Choosing the Right One for You

Low-mineral waters (e.g. Evian, Icelandic Glacial): Ideal for everyday drinking

High-mineral waters (e.g. Gerolsteiner): Great for athletes or people with mineral deficiencies

Sparkling options (e.g. Perrier, San Pellegrino): Perfect for meals or digestion

Local UK brands (e.g. Highland Spring, Buxton): Budget-friendly and widely available

Sustainability Note

Many brands are now making moves towards recycled packaging, carbon neutrality, and locally sourced bottling to reduce environmental impact. Look for brands with sustainability certifications if this is important to you.

Final Sip

Whether you’re after hydration with a hint of luxury or simply want to try something different from tap or filtered water, mineral waters offer a world of choice. From crisp and sparkling to smooth and still, there’s a bottle to suit every taste.

Why not try a few and find your favourite?

Saturated Fat and Dairy: Then and Now – How Science Has Moved Beyond Ancel Keys

In the 1960s and 70s, Ancel Keys’ diet-heart hypothesis cast saturated fat as the chief villain in our diets. Butter, cheese, full-fat milk, cream, and fatty meats were all branded as threats to heart health.

Fast forward to today, and the story is far more nuanced. Modern research still acknowledges that diet impacts cardiovascular health—but saturated fat’s role isn’t quite what Keys claimed. Let’s explore how the science has evolved.

The Old View: Saturated Fat as the Enemy

Keys’ work linked high saturated fat intake to high cholesterol, and high cholesterol to heart disease.

For decades, health authorities advised the public to replace saturated fats with polyunsaturated vegetable oils and to choose low-fat dairy over full-fat.

Supermarkets filled with “low-fat” yoghurts, margarines, and dairy alternatives. The underlying message:

Less fat = healthier heart.

The New Evidence

Over the past two decades, large-scale studies and meta-analyses have painted a more complex picture:

Not all saturated fats are equal

Saturated fats in processed meats don’t behave the same way in the body as those in dairy or dark chocolate.

Dairy has unique benefits

Fermented dairy products like yoghurt and cheese are linked with lower heart disease risk in several studies. They contain beneficial bacteria, calcium, and bioactive compounds that may counteract any negative cholesterol effects.

It’s what you replace saturated fat with that matters

Replacing saturated fat with refined carbohydrates (like white bread and sugary snacks) doesn’t reduce—and can even increase—heart disease risk. Replacing it with unsaturated fats from nuts, seeds, olive oil, and fish is where benefits show up.

The sugar factor

John Yudkin’s once-dismissed warnings about sugar have been vindicated. Diets high in added sugars, especially from ultra-processed foods, are now strongly linked with obesity, type 2 diabetes, and cardiovascular disease.

Modern Consensus

The latest UK and international dietary guidance no longer calls for an aggressive “low-fat at all costs” approach.

Instead, it recommends:

Balancing fat types – prioritising unsaturated fats, but not automatically fearing all saturated fats.

Eating whole foods – choosing minimally processed dairy, meats, and plant foods over ultra-processed options.

Looking at diet patterns – the Mediterranean and Nordic diets, which include dairy and moderate saturated fat, remain among the healthiest.

From Demonisation to Context

Where Keys’ era saw dairy fat as a universal danger, modern science takes a context-based view:

Cheese and yoghurt? Often beneficial.

Butter? Fine in moderation.

Ultra-processed cakes and biscuits made with palm oil and sugar? Best avoided, regardless of fat type.

Final Thoughts

We owe a lot to Ancel Keys for focusing the world’s attention on diet and heart health. But today’s evidence shows we can put full-fat dairy back on the table—provided it’s part of a balanced, whole-food diet.

The big takeaway? Nutrition science evolves. What was “bad” in the 1960s may, in the light of new evidence, turn out to be far more complicated—and sometimes even good for you.

Ancel Keys: The Man Who Shaped Modern Nutrition – And Why His Work Still Divides Opinion

Few scientists have influenced how we eat as much as Ancel Keys.

In the mid-20th century, his research linking saturated fat to heart disease helped shape decades of public health policy. 

Whole milk, butter, cheese, and fatty meats were pushed aside in favour of low-fat alternatives. 

His famous, some would say infamous, Seven Countries Study became the foundation for the “diet-heart hypothesis” – the idea that reducing saturated fat reduces heart disease risk.

But there’s a twist: later scientists have struggled to reproduce some of his key findings, raising questions about his methodology and the robustness of the evidence that drove this global dietary shift.

The Rise of the Diet-Heart Hypothesis

In the 1950s and 60s, heart disease rates were soaring in the West. Keys proposed that saturated fat raised blood cholesterol, which in turn raised the risk of heart attacks.

The Seven Countries Study seemed to show a strong correlation between nations that ate more saturated fat and those that had higher heart disease rates.

Keys’ message was clear: cut the fat, especially from animal products like dairy, and you could protect your heart. Governments listened. The “low-fat” era had begun.

The Reproducibility Problem

Over time, other scientists tried to repeat Keys’ work. The results? Not as clear-cut.

Different results in different countries – Later studies found populations that ate a lot of saturated fat but had low heart disease rates (for example, the French, often dubbed the “French Paradox”).

The “cherry-picking” criticism – Keys chose seven countries out of a possible 22 for his study. Critics argued that if more countries had been included, the link between fat and heart disease would have been weaker.

Changing dietary science – Large modern meta-analyses, looking at decades of research, have found that the relationship between saturated fat and heart disease is more complicated than Keys suggested. Total diet quality, food processing, and sugar intake all play bigger roles than once thought.

Why His Findings Couldn’t Always Be Replicated

There are several reasons why Keys’ results didn’t hold up consistently:

Observational study limitations – His study could only show associations, not cause-and-effect.

Measurement challenges – Diets were assessed with limited tools, often based on small samples that may not have been representative.

Lifestyle and cultural differences – Exercise, smoking rates, and other factors varied widely and could have influenced heart health as much as diet.

Nutrient focus vs. food focus – Keys looked at nutrients in isolation, but today’s research suggests whole dietary patterns are more important than one nutrient alone.

The Legacy Debate

Some defend Keys, saying he was working with the best data and tools available at the time, and that his work did help reduce certain diet-related risks.

Others argue that his conclusions were overstated, and that public health policy moved too quickly to demonise saturated fat while ignoring sugar and ultra-processed foods.

What’s certain is that his research shaped everything from supermarket shelves to school canteens – and that its reproducibility problems remind us how science evolves.

What We Can Learn Today

Be wary of simple answers – Nutrition is complex; no single nutrient is the whole story.

Wait for weight of evidence – Policy should be based on multiple studies, not one big finding.

Consider the whole diet – Balance, variety, and food quality matter as much as any one nutrient.

Ancel Keys changed the way the world eats – but his work also shows how early science, even from brilliant minds, can be flawed.

The inability to reproduce some of his findings doesn’t erase his impact, but it should make us think twice before we let one study – or one scientist – define our diets for decades to come.

"Debunking Ancel Keys: Why His Dietary Dogma Was Flawed"

https://thatsfoodanddrink.blogspot.com/2024/03/debunking-ansel-keys-why-his-dietary.html