Maintaining a healthy lifestyle amidst the chaos of parenting isn’t always easy. I am mother to 3 wonderfully energetic little boys age 5, 3 and 18 months and also work part time and in fact some times it can feel like an impossible task, but there are a few things I do to help myself to make better and healthier choices.
One way I ensure my whole family stays nourished is by prioritising home-cooked, balanced meals focusing on more whole foods and less processed foods. Eating together ensures we all get the nutrients we need, not just the kids - so we do this as much as we can.
As mothers, we often focus on ensuring our children eat enough fruits and vegetables, but it's equally important to give ourselves the same attention. That's why I always meal plan for the week ahead, ensuring our fridge is stocked with nutritious options, making healthy choices easier for the entire family and most importantly making meal times as stress free as possible. Being organised is the key to success with 3 little boys!
Although my boys keep me on my toes, I have a few non-negotiables to help me stay ontrack with my own health and fitness goals. For me, this is staying hydrated and committing to regular pilates classes, which in turn also improves my ability to parent effectively. Taking time for myself enables me to show up as the best version of myself for my family.
We don’t get it completely right all of the time, and that is ok too, we just reset and go again tomorrow!
]]>Happy International Women's Day 2024, where the theme "Invest in women: Accelerate progress" serves as a powerful call to action for gender equality and empowerment. At PRESS Healthfoods, we stand firmly committed to championing the rights and contributions of women, both within our organisation and beyond.
As we celebrate this significant day, we are reminded of the immense potential and resilience of women across the globe. From breaking barriers in the workplace to leading transformative change in their communities, women continue to drive progress and inspire positive impact in every aspect of society.
So this year, we've been lucky enough to chat with some of the incredible women here at PRESS. We've had some great conversations about their careers, how they stay healthy, and the moments they're most proud of.
Together, let's keep the momentum going and pledge to support and empower women in every way we can, not just today, but every day.
Q&As:
“Pounding pavements and building PRESS into a multi-million-pound commercial business in just a couple of years. 8 years on and we work with 1000+ retailers and operate in 8+ countries!” Harriet Aldam - Head of International
“Seeing women I have managed move on to more senior roles and watch their careers flourish and bloom, and see them accomplish incredible things!” Emilie Quinn - Head of Marketing
“BELIEVE THE POSITIVE FEEDBACK YOU GET – from bosses, clients and colleagues. Write down all the positive things that are said in your reviews. Too often our minds focus only on the negative feedback and don't even acknowledge the positive feedback!” Emilie Quinn - Head of Marketing
“I think it seems obvious but it’s actually hard to do. Surrounding yourself with people who celebrate staying active rather than projecting negative energy around it. Try new things and put it in your diary to hold yourself accountable! Meal prep helps too!” Olivia Saville - Junior Commercial Manager
“Although it's come a long way, I think women still face challenges when it comes to progression to senior positions. There are a multitude of factors affecting this, unconscious bias, the outdated idea of male and female home responsibilities & having children which means that today only 21% of c-suite roles are occupied by women!” Harriet Aldam - Head of International
]]>So, what's the difference between cold pressed juice and regular juice?
At PRESS, we take the highest quality premium fruit and veg (yes, that includes the wonky ones) and combine it with industry-leading cold pressed manufacturing techniques.
Up to a kilo of fruit and veg goes into each of our 500ml juices providing you with the best tasting juices with the highest concentration of nutrients that nature can supply!
But the question is 'does it really matter which one you drink?'
If you've never heard of cold pressed and wondering if there's much difference, the simple answer is yes. Read on to find out how cold pressed juice is made and why it's better for you and your body!
By regular juice, we're referring to 90-95% of the juice market - most juices on supermarket shelves, whether one of your five a day or not, tend to be what we'd call 'regular juice'.
Most regular juice on the market is produced with centrifugal juice extractors. This is traditionally the most common type of juicer, which includes a spinning metal blade, which spins against a mesh filter. This ultimately separates the juice from the flesh via centrifugal force.
The problem with this method is that it generates heat, which oxidises and destroys nutrients at a faster rate. You are also left with a lot of wastage in the pulp. What’s more regular shop bought juice tends to be heat pasteurised which destroys vitamins, minerals and antioxidants such as vitamin C.
A big part of the definition behind cold-pressed juice is, as the name would suggest, the way it's produced.
Cold pressed juice is made by slowly grinding, squeezing and pressing fruit. There is minimal heat involved when juicing and the process squeezes out every last drop, leaving a more nutritious and flavoursome juice in comparison to your regular stuff on the shelf.
Cold pressed juice offers a wide range benefits over regular juice, typically produced by centrifugal juicers or bought off-the-shelf.
So many, in fact, that we can think of 6 off the top of our heads:
Cold pressing preserves more vitamins, minerals, enzymes, and antioxidants. The slow crushing and pressing process generates less heat and reduces oxidation, ensuring that the juice retains more of its natural nutrients compared to the heat and oxygen exposure in centrifugal juicing processes.
Backing this up, research has shown that the nutrients in cold-pressed juice break down much more slowly in comparison to regular juice, leaving you with a more nutritious juice.
The gentle extraction method of cold pressing results in a richer, more vibrant flavour. This method ensures that the juice maintains the fresh taste of its ingredients, as there's minimal air incorporation and heat damage, which can alter taste and aroma.
Cold pressed juices can be stored for longer periods (up to 72 hours) without significant degradation in quality or nutrients, thanks to the reduced oxidation. In contrast, juice from centrifugal juicers is best consumed immediately after juicing to avoid nutrient loss and spoilage.
Cold pressed juices often taste so good and last so long that no added sugars or preservatives are needed, making them a much healthier choice.
Many commercially available juices can contain added sugars, preservatives, and flavourings to extend shelf life and enhance taste, which are just unnecessary in cold-pressed juice.
Cold press juicers are more effective at extracting juice from leafy greens, herbs, and other high-fibre vegetables, yielding more juice from the same amount of produce compared to centrifugal juicers.
In fact, some cold-pressed juicers claim to extract up to 35% more juice in comparison to regular juice.
The high nutrient density and purity of cold pressed juice make it ideal for detoxification and hydration purposes.
The easily digestible form allows the body to quickly absorb nutrients and antioxidants, which can support detoxification and overall hydration.
Check out our 48 hour detox to feel the detoxifying effects of cold-pressed juice for yourself.
Most of the distinctions between between 'regular' juice and cold pressed juice come down to the extraction methods, so we thought we'd also include a discussion of these two very different techniques.
Regular juices use a centrifugal juicer, whilst cold pressed juice - as the name suggests - employs the use of a cold press.
The differences don't stop at mere etymology, though, so let's get into the technicals.
In conclusion, centrifugal juices tend to break down the important enzymes in the fruits and vegetables because the problem with the method lies in the generation of heat, hence destroying nutrients that the fruit carry.
On the other hand, cold-pressed juices are able to retain the vital vitamins, minerals, enzymes, and nutrients! So, if you don’t want to skimp off flavour and nutrition, then hands-down cold press juice is a clear winner!
We can see some of our sitting there thinking 'well, they would say that' and - you know what? - you're right. You shouldn't just take our word for it, try some cold pressed juice for yourselves and make up your own minds!
Shop our PRESS cold pressed juices here
]]>For well over 5000 years ginger has been used for health and medicinal purposes. Discovered in Southeast Asia, it was used by the ancient Chinese and Indians as a natural remedy for various ailments.
The expansion of the Roman Empire helped to promote its use globally and to this day it still continues to offer a variety of health benefits resulting in its popularity within the wellness community.
In this blog we'll look at one very 21st century use for ginger - a ginger shot - and examine some of its key purported benefits to see if they're really worth the hype.
If you’ve not yet tried a ginger shot - a drink made from concentrated amounts of ginger - trust us when we say that these little drinks really pack a punch. Recipes vary, however alongside the high dose of ginger you’ll often see ingredients such as lemon juice, orange juice, cayenne pepper and turmeric.
Their popularity has grown in recent years and the benefits of consuming a daily ginger shot (or little bottle of fire as I like to call it) is well documented. Let's look a bit closer..
So what are ginger shots good for? Do they even work? What is it about this knobbly root that has caused such a cult following by health experts?
Check out 6 of the key benefits below:
Ginger contains a variety of antioxidants including gingerol, paradols, sesquiterpenes, shogaols and zingerone which can protect you from damage caused by the buildup of free radicals in your body.
These antioxidants encourage the removal of toxins through the lymphatic system, helping us to fight off infection and to stay healthy.
It also has antiviral and antibacterial properties - meaning it helps us to fight off harmful viruses and bacteria that could make us ill. Something I think we’re all keen to have more of at the moment!
Whether you’re suffering from morning sickness or having had a few too many last night, in the short term ginger can settle your stomach and help ease feelings of nausea and vomiting.
Also as it is a natural root, it is a safe option for those who are looking to avoid chemical or man-made substances.
Studies have shown that ginger has anti-inflammatory properties and may help reduce swelling, improve arthritis and joint pain as well as muscle pain and soreness. This also makes it the perfect supplement to consume post workout to aid muscle recovery.
It has been used as a common natural treatment for bloating and indigestion for centuries. Studies have demonstrated that consuming ginger may help increase the movement of food through your digestive system. It is known to relax the smooth muscles in your gut, resulting in food moving along the digestive tract more quickly and reducing intestinal cramping
As well as helping food move more quickly through the digestive system, ginger has been shown to cause your stomach to produce more acid. The production of this extra acid stimulates your metabolism, helping to burn more calories and fat.
Further research has shown that consuming ginger can decrease blood sugar levels. If you’re someone who feels the effects after eating something high in sugar, following this up with a ginger shot could help to regulate this blood sugar peak.
There are so many benefits to consuming ginger on a daily basis. Why not try one of Press London’s Ginger Hot Shot Packs?
Fancy giving one a try before you commit? We like your style. Check out our patented recipe below to get a taste.
Servings 2 | Prep Time 5 mins | Total Time 10 mins
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Please note that ginger and tumeric can interact with medications taken for medical conditions such as diabetes and high blood pressure as well as blood thinners. Please seek advice from a medical professional about potential interactions before using ginger.
(last updated on 26/02/2024)
]]>Our mission at PRESS has always been to help transform your life through natural nutrition. We wanted to create a personalised nutrition solution to revolutionise your approach to health and wellness, with none of the hassle, and at an accessible price.
Our brand new convenient meal delivery service delivers everything straight to your door, so you can effortlessly enjoy delicious and nutritious meals every single day. There’s never been an easier or more enjoyable way for you to enjoy your health goals this year.
All the PRESS Meal Plans have been nutritionally designed to provide you with a delicious selection of breakfast, lunch, dinner, snacks and healthy juices. We’ve also worked alongside our brilliant Wellness Expert Panel, to use evidence-based expertise, data and studies to ensure we’re bringing you a holistic approach to your meal plan and health journey.
Each meal can be steam cooked using innovative technology, ensuring that the nutritional value of the ingredients is maintained and the taste is never compromised. Every meal is:
Embrace a fully plant-based lifestyle with our nutrition plans, providing the finest plant-based goodness for your well-being and the planet.
Feel confident in your food choices with our clean label nutrition plans, free from artificial additives, preservatives, and unnecessary chemicals.
Experience a diverse culinary journey with a vast selection of over 50 plant, vegetable, and fruit varieties, ensuring your meals are both nutritious and exciting.
Stay on track with your calorie intake effortlessly, as our plans are expertly calorie-controlled to support your health and weight management goals.
Nourish your body with low-sugar meals, promoting healthier eating habits, stable energy and restoring gut health.
Enjoy meals packed with protein to support muscle health, boost energy levels, and maintain a balanced diet.
Our nutrition plans are rich in fibre, supporting digestive health, promoting satiety, and aiding in weight management.
On a PRESS Plan, you can expect:
From 1250-1750 calories a day, for 5 or 7 days a week, and available from 1-12 weeks. Order your PRESS Plan today and transform your health and wellness in 2024.
]]>And why is good poop an important indicator of gut health? Well, the gut is pretty much the epicenter of so many processes in your body. It's called your second brain (gut feeling anyone?), is responsible for digesting and absorbing nutrients to help you grow and repair, it houses up to 80% of our immune system, it allows us to detoxify, it can synthesize hormones and soo much more!
So if our gut is not working well, it can have a huge knock on effect on the rest of our body.
Now, obviously every person's body is totally different and their metabolic processes will work at different rates, but there is, in reality, a way to know if your gut is generally functioning as it should be.
Firstly, let's talk about the shape. Ideally, you want a stool which is a nice firm sausage and which plops out with ease and sinks to the bottom of the toilet.
Too hard a stool means the stool is dehydrated and may not contain enough water or fiber, meaning it will be hard to pass. You may notice fresh blood on the toilet paper and even suffer with fresh bleeding or hemorrhoids if you strain to go to the loo.
Too soft a stool can indicate a variety of things from again, a lack of fiber, in many IBS cases it can indicate a bacterial imbalance, an infection, possible food intolerance, insufficient digestive enzymes or low stomach acid to break down the food.
If the stool floats and is coupled with a greasy looking film on the water, it could indicate an inability to break down fats properly and/or lack of digestive enzymes. The occasional floater is ok, but if your stool regularly floats, it is worth speaking to your GP.
The Bristol Stool chart is a handy tool to see if your stool is looking like it should do. You want to aim for a 3 or 4 or on the chart.
Stools should be a typical ‘poo brown’ colour. A light or clay coloured stool can indicate a problem with bile flow from the pancreas and should also be investigated.
Consistently dark black/tarry coloured stools could be a sign of internal bleeding higher up in the digestive tract, and whilst this is very rare, it should be raised with your GP immediately.
If you notice bright red blood in your stool, this can be down to fresh blood from piles, often when constipated and in some more extreme cases, anal fissures (small tears in the lining of your rectum). Noticing blood in your stool as a one-off may be no cause for concern, especially if you are a little constipated, but it's always worth flagging with your GP if it happens more than once.
Unfortunately, poos will always smell bad, but there is a level of a good and bad smelling poo! The most common thing to look out for is if your poo smells, how I would describe it as ‘toxic!’.
This is more than just a ‘normal poo’ smell but may smell more like rotten eggs (sulphur smelling) or a cow pats (methane smelling).
It's common for poos to smell worse after alcohol and some processed foods too as they are essentially ‘toxins’ which are being excreted. But day to day, a vegetable smelling poop and ‘non toxic’ smelling poop is ok. Consistently foul smelling stools can indicate a bacterial imbalance (such as SIBO) or an infection (such as a parasite) which needs to be identified and treated.
This is such a common question we get in our clinic and drum roll please….
One to three times a day is considered a ‘normal’ amount to poop.
In a perfect world it would be ‘one meal in, one meal out’, but no-one is perfect!
Less than once a day and you are considered constipated. This then causes food, toxins and waste products to sit, putrefy and ferment in the bowel. The longer it sits there, the more water is reabsorbed and the harder the stool will be to pass. You may also get more gas and bloating when constipated too.
If you go more than three times a day this is a cause for concern and it would likely mean that the transit time of food is too fast and you are unable to fully digest and absorb the nutrients you need.
Having urgency is also an indicator that something is not quite right in the gut. A mad dash to the nearest toilet would usually mean that something is not functioning as it should do and again needs to be investigated.
Sometimes people notice that caffeine, alcohol or fatty foods can act like a trigger to send them to the loo and often rely on these things to help them ‘be regular’. But again, this is not advisable. If you are not able to go to the toilet regularly and with ease then take a look at your diet, fiber intake, hydration levels and even exercise levels, to encourage your bowels to work more efficiently.
Going to the toilet three plus times a day, especially if it is a loose stool is a red flag. Triggers tend to be an infection, bacterial imbalance, intolerance or some sort of inflammatory immune response. In extreme cases such as with IBD (Irritable bowel disease), people may go to the toilet upwards of 6-10 times a day and this can cause rapid weight loss.
Going to the toilet should not be something to dread.
So as grossed out as you may be by all this poop chat, next time you sit down for a number 2 in the loo, have a little look at your creation before you flush and check if it's a good looking brown sausage.
Written by Kelly Mulhall Dip NT, mBANT
https://www.thenaturalbalance.net
Nutritional Therapist - Gut Health Specialist
www.thenaturalbalance.net
Everything we eat and drink goes through the gut and our body will respond to this food in a certain way. For some people a certain food may cause no reaction, and for some others it causes an allergy or intolerance, which, through a series of reactions in the immune system, can manifest as an adverse skin reaction.
Some of the most common skin symptoms which can indicate that something you are eating, may be having an impact on your skin include:
Whilst it's not directly true that eating chocolate, for example, will cause acne, what is true is that persistently raised blood sugar and insulin spikes, from eating high sugar foods, can cause an increase in our androgen hormones (eg: testosterone).
An increase in these hormones can cause an overproduction of sebum in the skin surfaces, which can then lead the pores to become blocked and cause spots and breakouts.
Eating a diet rich in these ‘inflammatory foods’ can also cause the acne to be more ‘angry’ and red. Alcohol, caffeine, processed foods, sugar, dairy are some of the big trigger foods for blood sugar dysregulation and resulting in acne.
One of the most effective ways to reduce this inflammation and the excess sebum production is with an anti-inflammatory diet, high in antioxidant foods such as brightly coloured fruits and vegetables, whole grains, lean protein and plenty of water to flush out the toxins and keep the bowels moving.
Having lots of fiber with your meals will slow down the release of sugar into the bloodstream and minimise the blood sugar rollercoaster that can follow. This could be adding frozen berries to your porridge, beans or lentils to your lunchtime soup, or adding an extra portion of vegetables to your dinner.
Rosacea is characterized by red or flushing facial skin. It can come out bumpy, feel burny or you may notice more veins on the surface of the skin. Rosacea can often be triggered by eating food & drink high in histamine such as alcohol, cheese, yeast containing products and fermented foods, citrus fruits, vinegars, processed meats and fish. The high circulating histamine levels can cause the blood vessels of the skin to dilate and increase the red and flushing appearance on the skin.
Rosacea may also be triggered by a leaky gut. When the lining of the gut has become inflamed due to a poor diet, repeat antibiotic use, unresolved food poisoning or a travel bug, the tightly packed cells of the intestinal walls become ‘leaky’ and food and toxins can leak into the bloodstream. Specific cells in the body called mast cells, detect these toxins or chemicals in the bloodstream and then release histamine. The histamine causes the blood vessels to dilate and can make the surrounding skin appear more red, itchy and swollen.
Healing a leaky gut is not only vital to improve skin health, but also to prevent brain fog, headaches, achy joints and autoimmune conditions.
Whilst these two conditions are not the same thing, they can both be characterized by inflammation of the skin and feel dry, rashy, itchy and scaly. Psoriasis will be formally diagnosed by your doctor as an autoimmune condition, but eczema on the other hand can be triggered and aggravated by having an overactive immune system.
Eczema tends to develop more in the folds of your skin (back of the knees, inside of your elbows, between your fingers) whereas psoriasis can be anywhere on the body and develops a more dry and scaly scab of skin.
Importantly these two skin disorders can both be triggered by your immune system and since up to 80% of your immune system is in your gut, there is a HUGE correlation between what you eat and how your skin reacts.
Some of the biggest food triggers for people with eczema and psoriasis can be dairy products, processed foods, wheat containing refined carbohydrates (bread, pasta), high sugar foods, soy and eggs.
It may be well worth trialing a temporary elimination diet (1-2 weeks) with the above foods to see if this has an impact on how your skin reacts. Then slowly reintroduce each food over a few days and see if you notice any change in your skin. If so, you may want to minimise eating those foods regularly.
A diet high in fiber, fresh fruits and vegetables and clean sources of protein will mean you are not overburdening your gut (and liver) and you will therefore have much more efficient detoxification pathways.
Never underestimate the power of stress on your skin (and gut health) too. Stress will increase inflammation in the body, it can cause an imbalance in the gut bacteria and microbiome and this can directly impact the detoxification and elimination pathways, resulting in a more reactive skin barrier.
Staying hydrated is also essential for good skin health. Since up to 70% of our body can consist of water, we clearly need a lot of it in our day to day lives. Ever noticed that your lips dry out when you're dehydrated or the dryness of your skin after a flight?
Aiming for 2 liters of water a day is really the goal. Herbal teas and juices can count towards this target but remember, caffeine is a diuretic so it will increase water loss in the body. If you do drink caffeine, you should always aim to have a glass of water with it. And no more than 2 cups per day is recommended.
Having previously been a lifelong sufferer of eczema, severe itchy skin and acne outbreaks, alongside a poor diet of fast food, ready meals and low vegetable intake, it wasn't until I eventually started to take my health seriously and eat a more clean, wholefoods diet, that I realised the total transformation that was happening to my skin. My eczema totally went away and my acne cleared!
Written by Kelly Mulhall Dip NT, mBANT
Nutritional Therapist - Gut Health Specialist
www.thenaturalbalance.net
But with all this fun, can also come greater exposure to our gut and immune system. Temperature and humidity variations and increased time together indoors can all help viruses spread more easily. While changes in what we eat and drink can also affect our immune function & gut health.
Looking after our gut in winter becomes that much more important because as we now know 70-80% of our immune system is in there. Maintaining this intricate balance between our gut bacteria and immune response is important for both our short-term and long-term health.
Increasingly, evidence has shown that our gut microbiome (the trillions of bacteria, viruses and fungi that live in our digestive tract) can influence the development of several chronic diseases. These include inflammatory bowel disease, obesity, type 2 diabetes, cardiovascular disease, and cancer. We also now understood that diet plays a significant role in shaping the gut bacteria, and dietary changes can cause shifts in the bacteria within as little as 24hours.
So looking after our gut is really important and has wider health benefits! As a Nutritionist here are my top tips to look after your gut in these colder months.
The density and variety of our diet matters! Not only do plant foods provide fibre (aka food) for our gut bacteria to grow and flourish but the colour of fruits and vegetables indicates their health-benefits. For example, green fruits and vegetables are rich in compounds or phytonutrients beneficial for our immune system, liver function and brain health.
Aim to eat all colours in a day and within a week- red (think berries, red peppers), yellow and orange (carrot, sweet potato, oranges), green (spinach, kale), blue and purple (red cabbage, aubergine), white and brown (think onions, leeks, mushrooms). Chunky soups and stews are a great and comforting option in winter to increase vegetable intake while slightly cooked vegetables can be easier on our digestion and can increase absorption of certain nutrients.
We now know that the number of different plant foods we eat each week is beneficial for our gut bacteria and function. In fact, the American Gut Project, collected data from 10,000 individuals and showed that those who consumed more than 30 plant foods a week in comparison to those who consumed less than 10 had more diversity in their gut bacteria- something that is beneficial for our health. Plant foods include fruit and veg, whole grains, nuts and seeds as well as herbs and spices.
Vitamin D deficiency is widespread in the UK ranging from 12-54%, and it’s a really important vitamin when talking about gut health. Between October and early March, we can’t make vitamin D from sunlight because the sun is too low in the sky so supplementing with 10μg vitamin D is recommended. Vitamin D has been shown to be important in controlling immunity in the gut, balancing the gut microbiome and for maintaining the health of the gut barrier (which is important for protecting us against infection).
Another gut-loving vitamin is vitamin C. Not only is this vitamin important for immune function and collagen production- think skin & join health- but more recently vitamin C has been linked to positive changes in the bacteria present within our gut. It’s has been shown to increase the numbers of bacteria with anti-inflammatory properties and those associated with gut health. Like vitamin D, vitamin C may support a healthy gut barrier function important for keeping bad bacteria, toxins and infection out of our system. Focus on vitamin C- rich foods like acerola cherries, oranges, yellow peppers, broccoli, Brussel sprouts, kale, kiwis.
You may have heard by now about the benefits of probiotic-rich foods and for good reason! When consumed probiotics or live microorganisms can offer an array of health benefits. The latest research has shown that probiotics may offer health benefits against a variety of conditions, including allergies, arthritis, depression, heart disease, gut problems and even weight loss! Foods include yogurt, sauerkraut, kimchi, probiotic-enriched drinks like kefir, kombucha and waters.
Spices can provide so many benefits and adding them into our diet is a no-brainer when it comes to gut health, particularly in supporting the growth of beneficial bacterial strains. Turmeric for example is known as an anti-inflammatory powerhouse and has been studied in conditions like arthritis and pain. Interestingly, it has also been shown to positivity influence the gut barrier function and microbiome diversity. Ginger is also a well-loved gut food as it supports proper digestion and helps with nausea. Try turmeric, black pepper, cayenne pepper, cinnamon, ginger, oregano, and rosemary.
It’s hard to talk about gut health without talking about stress. And that’s because the brain and gut have a lively ongoing dialog through the gut-brain axis. Stress can negatively impact our bacterial balance and gut barrier making it more ‘leaky’ and allowing bad things in which can then trigger our immune system. To add to this our gut really struggles to digest our foods properly when we are stressed which means we might not be getting all the nutrients from our food. Simple daily stress-reducing techniques like a couple of deep diaphragmatic breathes before eating, eating away from our work desk and focusing on our food can go a long way in supporting in our gut health.
Everyone's gut health is unique, and individual dietary and lifestyle needs may vary.
A nutritional therapist can provide personalised guidance based on your specific health goals and concerns. Interested in more gut-loving tips- keep an eye out for more to come!
Georgie Murphy
Nutritional Therapist
https://www.glow-nutrition.co.uk/about
At PRESS, we talk about the benefits of juice and soup cleansing for your physical and mental health. But another reason cleansing is so good for you, is because it breaks your normal routine and helps you set new, healthier habits.
One of these new habits is reducing (or even eliminating!) your alcohol consumption. So we sat down with our Head of International, Harriet, to chat about her journey towards giving up alcohol for good, and what she prefers as an alternative.
After many years of partying and hundreds of hangovers, I decided it was time to make a change. Life felt a little bit like a hamster wheel, filled with booze-fuelled social engagements most of the weekend, followed by days of feeling fragile and being riddled with ‘hangxiety’. It’s not that anything particularly terrible happened whilst I was drinking (a few embarrassing incidents here and there) but I knew that I wasn’t living my life to the fullest and in order to do so, it was time to change my relationship with alcohol.
Like most of us, I started experimenting with alcohol when I was a teenager (at least I think it’s most of us!?). It was clear from this early age that I had a taste for it and quite quickly developed a party girl reputation. One which I continued to live up to until I was 31! Like I said before, I wasn’t drinking daily but I definitely made up for it on the weekends.
In October 2022 after a few days at a jazz festival in Ireland (of which I remember around 9%), I decided enough was enough. I managed to go booze free for around 7 months… before I went on holiday to the US and succumbed to the neon lights and temptations of Las Vegas.
After another bout of boozy events, in summer 2023 I finally decided to quit for good. As I’m writing this, it’s now 9 weeks ago. I feel better than ever and have no intention of going back!
I feel like my relationship with alcohol is now over for good. We had a great run and some amazing, wild times together, but sadly I feel like it’s been holding me back from living my best life so we’ve gone our separate ways.
AMAZING! I have more energy in the last year than I’ve had for the last 18. I am sleeping so soundly and deeply, I feel rested, calm, balanced and positive. Monday mornings are an absolute pleasure and my workouts are better. I’m fitter and stronger both physically and mentally, and my skin is bright and fresh!
Oooooh well, I love the Berry Boost with some alcohol-free fizz, almost like a little Strawberry Bellini! Or I like to mix our Super Ginger juice with the Pentire Adrift non-alcoholic spirit for a super fresh mocktail.
Head to our website to order our cold-pressed juice to make the perfect at-home mocktail.]]>But everyone always raves about how amazing they feel after even just one day of a juice cleanse, so when my boss set me the challenge of trying one of our most popular juice cleanses - the Weekend Reset Cleanse - I finally took the leap to see what the fuss was about.
How bad could 48 hours without food really be?
The cleanse I chose to do was 2 days long. It’s shorter than some of the other cleanses that PRESS offers, and with a real mix of products - from juice, to m*lkshakes to high protein soups - I figured this was a nice way to ‘soft-launch’ my way into the juicing world.
One day of the cleanse contains 9 nutrient-dense products: x2 Daily lean greens, x2 immunity-boosting shots, x1 gut-boosting probiotic water, x1 chia juice, x1 indulgent m*lkshake and x2 high protein soups. Listed out like this, 48 hrs without food seemed a lot less intimidating….
While there’s no written rule book about what to do pre-cleanse, I was told if I wanted to get the most out of the cleanse, it was good to prepare my body (and mind) a day or so before.
I opted to do the cleanse on Tuesday-Thursday, which gave me Monday to prepare, after a slightly too indulgent weekend. I didn’t do anything drastic, just reduced my caffeine intake to the 1 cup of coffee, and focused on x3 mostly plant-based meals with a few less snacks than normal…just so my body didn’t go into total shock when the cleanse started.
I woke up (weirdly) excited to start the 2 day juice cleanse. I’d written out my juice schedule the night before so I knew exactly what I needed for the day. I’d also chosen to go into the office and keep busy for the two days, something which I’d really recommend doing - it meant that I wasn’t reaching for the fridge every time I felt mildly distracted, and everyone around me could hold me accountable.
I used PRESS’ juice schedule as a loose guide, starting my day off with a daily lean greens and ginger shot. I wanted to go cold turkey with no caffeine over the two days, so the ginger shot was a powerful morning energiser, and I found that I wasn't craving another coffee when 11am rolled around. That’s not to say that I didn’t miss my usual morning oat latte, but I figured I was able to cope without it for 2 days.
Fast forward to 5pm, and the high protein Glow Soup and Chia juice genuinely kept me feeling satisfied, and I wasn’t hungry at all, which did surprise me. I would say though it was quite a mental battle for the majority of my day to be liquid based - the soup was welcomed to feel like I was actually having a ‘meal’ for lunch and not just another juice, and I struggled with the thought of not having a ‘proper’ dinner.
By the evening I was starting to feel a little hungry for the first time that day, and while the soup and m*lkshake did fill me up, I can’t say I felt overly satisfied - I’m normally a two portion of dinner kind of girl, so the one bowl of soup, mentally, was a challenge. What was a welcome surprise though, is how much time I got back in the evening by not having to shop, cook and wash up dinner. I do love cooking, but it was really nice to have a bit of brain-space from my usual mundane routine for the first time in ages.
I’d gone to bed quite tired, so I wasn’t expecting to wake up feeling quite as energised as I did…safe to say I slept so well, and woke up ready to tackle the final day of my cleanse.
Day 2 was much the same as day 1 - I followed the same juice timing schedule as I felt that had worked well the day before, and I acclimatised to this new routine strangely well, looking forward to my Soup at 1pm on the dot and my 5pm Chia Energiser. It was super helpful to take away any decision making around my nutrition, and I actively made some plans post-work to take advantage of this new found evening time that I got back.
The only slight negative on day 2 was having a low-grade headache for the majority of the day. Other people in the office also said they’d experienced the same thing when cleansing, so I think it’s a pretty common thing when you cut out your usual caffeine and sugary daily treats.
I’d be lying if I said I wasn’t slightly sceptical about the experience to begin with, so the fact that I genuinely got so many benefits from it is pretty great. Not only did I feel less bloated when I woke up on day 3, I felt more energised throughout the whole day, and felt mentally ‘clearer’ and more focused, I also just really enjoyed the challenge. It was great to do something that deviated from my usual routine, and I think it’s definitely something I’d like to do regularly, especially if I start to feel a bit ‘stuck’ in my routine.
I’m not sure if I’m quite ready to level up to a longer cleanse just yet….but never say never as the results speak for themselves from just 2 days alone.
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There are so many highly processed foods out there labelled as vegan and it certainly doesnt mean they are healthy
We asked Naomi some all important quick-fire questions:
6am wake up, bulletproof coffee, journalling, tarot cards, 30 minutes transcendental meditation, cold shower, followed by exercise.
Less screen time, especially in the evening
That we need to eat 3 meals a day
top making excuses and just start. Stop putting it off and just start. Stop waiting for the perfect moment and just start. Stop setting big unachievable goals and just start!
Goodrays Natural CBD drinks which have been helping me with my sleep!
Read more about our brand new Wellness Council of Experts here.
]]>Supporting clients, worldwide, with a range of issues related to digestion, including IBS, bloating and food reactions, skin conditions, low energy, anxiety and weight - to name a few - we’re so excited for Georgie to join our Wellness Council.
We asked Georgie some all important quick-fire questions:
Journalling, sunlight exposure and some form of exercise are a must!
Outdoor cold water swimming!
That calories are the only thing that matter. This is so wrong. There is so much more to food and what's going on in our body to take such a narrow minded approach.
Aim for 8-10 portions of vegetables per day!
Intermitted Fasting app - Fastic.
Read more about our brand new Wellness Council Experts here.
]]>The next exciting addition to our new Wellness Council is Functional Medicine Practitioner, Tracey Randell. As a highly qualified Nutritional Therapist, Tracey specialises in all-things gut health. She recognises that a healthy gut is the foundation of all good health, and searches for the root cause of any disease by looking at the body holistically.
We’re so excited for Tracey to join our Wellness Council, educating us about her scientific, personalised & holistic techniques used to help hundreds of people bring a restored sense of balance to their bodies.
We asked Tracey some all important quick-fire questions:
My day begins at 6am when my alarm clock rings or I'm awakened by my snoring dog Dudley. I take a quick shower and drink the tea prepared by my husband (part of his morning routine). On non-gym days, Dudley and I head out for an invigorating walk, ranging from 30 minutes to an hour regardless of the weather.
Breakfast is typically a smoothie or chia pudding made with Greek or coconut yogurt, berries, and keto granola. If I'm working from home with virtual patient appointments, after breakfast I shower, put on professional attire on top with comfy trousers and trainers below, apply light makeup, and log on for my first zoom call. I'll see about 5 patients back-to-back with short breaks between appointments.
Take a stretching break - Set a reminder to take a 5 minute break to stand up and stretch. Counteracts sitting during my zoom clinic days.
All fats are bad for you - healthy unsaturated fats like those from nuts, seeds, avocados, olive oil, and fatty fish are an important part of a nutritious diet. The myth is that all dietary fat is unhealthy.
Focus on adding in healthy foods rather than restricting "unhealthy" ones.
The concept is called "crowding out" and it's a sustainable, positive approach to improving your diet. Rather than banning entire food groups or labelling foods as "good" or "bad", simply shift your focus towards filling your plate and snacks with more nutritious choices.
Some ideas:
The key is that by intentionally eating more healthy, satiating foods, you won't have as much room or desire for less nutrient-dense foods. No need for strict food rules.
Making one small, positive change creates momentum. Stick with crowding in healthy foods and it can become an ongoing healthy habit. It's all about progress, not perfection!
I am addicted to diet and fitness apps! So Nutracheck for logging all meals and snacks, I have programmed in my macronutrient goals, then I track my Exercise (training for a half marathon) using Strava before finally checking my vital statistics via my Tanita scales and app.
Read more about our brand new Wellness Council Experts here.
]]>We’re so excited for Dr Jane to join our Wellness Council, providing science-backed knowledge and tips to help improve your health and wellness, in all areas of your life.
We asked Dr Jane some all important quick-fire questions:
I usually wake up at 6am/6.30am, take my probiotics and drink some water before heading out to the gym, where my gym routine varies between weights or a conditioning session. My gym session is always followed by a black coffee and breakfast. Strictly no phone time, especially social media, until all of that is completed! Then I go to catch up on all emails and prepare to start clinic for the day.
Regular ice baths!
Anything fad diet related! We should be looking to add nutrition to our diet not restricting it. Weight loss can be difficult but its about lifestyle change rather than short quick fixes that might drop the weight in the short term but actually can do more harm than good!
Optimise protein in your diet. At least 2 litres per day of water for everyone and take a Vitamin D supplement (we need it living in the UK)!
I love symprove pro-biotic and fitness clothing brand Eyoactive - sustainable activewear.
Read more about our brand new Wellness Council Experts here.
]]>But seriously, we know that you and most other visitors to our blog are seriously interested in looking after your health and feeling your best.
We all love a warm brew on a cold winter morning or a refreshing iced coffee in the summer, but more and more research is beginning to question the side effects of caffeine on our health.
It’s a smart move because too much caffeine can have a negative impact on the body. Some of the side effects include anxiety, irritability, headaches, trouble sleeping, respiratory issues, thirst, chest pain, and frequent urination. Some people are more sensitive to caffeine and may experience these effects at even lower doses.
In this article, we’ll explore seven unexpected benefits of quitting caffeine (or at least drastically cutting down the amount you consume per day).
We’ll also share some tasty alternatives that taste and feel just as good - without the nasty side effects.
Caffeine is a natural stimulant, which is found in many plants, and widely used in foods and beverages across the world. Coffee is the most potent and most consumed of the bunch.
Caffeine is also synthetically produced in medications and is found in high amounts in energy drinks/pre-workout shots to boost alertness and supply extra workout fuel. Other sources include chocolate and green tea.
Caffeine is the most commonly used drug in the world. Although consumption of low to moderate doses of caffeine is generally safe, an increasing number of clinical studies are showing that some caffeine users become dependent on the drug and are unable to reduce consumption despite knowledge of recurrent health problems associated with continued use.
Grabbing an oat milk latte on the way to work each morning might be the perfect wake-me-up, or maybe its your cuppa tea after dinner.
Everything in moderation is generally considered ok. The problem occurs when you go overboard with caffeine in coffee, soft drinks, and energy drinks. A mix of the three could easily send your caffeine levels sky high…and result in an energy crash later in the day. What goes up must come down.
Health experts recommend that no more than 400mg of caffeine (roughly three mugs of coffee) should be consumed per day, while the limit is half that amount for pregnant women.
What Are The Benefits Of Quitting Caffeine?
It has been argued that coffee helps keep you regular by stimulating the movement of muscles in the colon, leading to bowel movements.
However, there are some digestive downsides too. Firstly, coffee and tea are acidic drinks (even more so with sugar and milk added), and can irritate the gut lining in people with sensitive stomachs.
Also, researchers looking closely at the effects of coffee on gastrointestinal function found that it “promotes gastro-esophageal reflux”. This is a common condition where acid from the stomach leaks up into the esophagus, burning the throat and causing heartburn.
By ditching coffee, or at least reducing consumption, you’ll most likely be able to ease uncomfortable heartburn symptoms.
It makes sense that removing anything that makes you more alert near bedtime will increase your chances of a better sleep.
Not only does reducing your overall level of caffeine help promote more restful sleep, but having a cut-off period is beneficial.
Scientists carried out a study in 2013 where they administered a 400mg dose of caffeine to subjects 0, 3, and 6 hours before sleep.
They concluded that the caffeine had “important disruptive effects on sleep” and recommended that people avoid caffeine consumption for a minimum of six hours before bedtime.
Do you experience a crash in energy levels mid-afternoon after a few cups of coffee earlier in the day? While the drink initially serves up some stimulation, it’s followed by a slump due to chemical reactions in the brain.
This is down to caffeine blocking the chemical adenosine in the brain. The website Balance Coffee explains what happens: “Adenosine is what signals sleepiness – so when the caffeine blocks it, your brain stays awake and alert.
“However, when you’re drinking coffee, your brain doesn’t stop producing adenosine. So, when the caffeine wears off, all of that extra adenosine floods your brain, making you feel even more tired than you were before.”
Another one of the benefits of quitting caffeine is that you’ll be able to maintain more balanced energy levels throughout the day. All through switching to water, or drinking decaffeinated versions of coffee or tea.
Feeling stressed? Has your blood been boiling after a run-of-the-mill argument? Then don’t be reaching for a coffee or cola to chill yourself out.
The NHS has issued warnings around caffeinated drinks impacting blood pressure. In an article listing ways to prevent hypertension, cutting down caffeine was suggested.
It reads: “Drinking more than four cups of coffee a day may increase your blood pressure. If you’re a big fan of coffee, tea, or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.”
Collagen is a protein responsible for healthy joints and skin elasticity. It’s in your bones, blood, muscles, and makes up three quarters of your skin.
As you age, your body’s collagen begins to break down and it becomes more difficult for your body to produce more. This is one of the reasons why collagen is an ingredient in beauty products and various expensive supplements.
You can help slow down that collagen breakdown process by making sure that nothing accelerates it. One study completed in 2014 showed that caffeine interferes with collagen production, “reducing collagen synthesis”, according to scientists.
Okay, when it comes to headaches and migraines this is not quite straightforward. Because while too much caffeine has been linked to a throbbing head, one of the main ingredients in many headaches medications is actually caffeine. Confused much?
Health experts in the US went to great lengths to figure out this caffeine contradiction. A study carried out five years ago saw 98 people who were prone to migraines consume caffeinated drinks for six weeks, while keeping a diary of their reactions.
It turned out that the amount consumed was important. A total of 825 migraines were recorded in 4,467 days of observation, with researchers concluding that “high levels of caffeinated beverage intake may be a trigger of migraine headaches”.
Bottom line: if you lower levels of caffeine consumption you’ll reduce your risk of a migraine.
Drinking cold-pressed juices. And this is obviously the biggest benefit of all when ditching/drastically reducing caffeine.
Our favourite caffeine alternatives are starting our days in the winter with a ginger shot and hot water to kick start digestion and provide a daily immunity boost.
We love our cooling and refreshing celery juice packed with anti-oxidants, first thing on an empty stomach in the warmer summer months.
REFERENCES
Coffee and gastrointestinal function: facts and fiction. A review.
https://pubmed.ncbi.nlm.nih.gov/10499460/
Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed https://jcsm.aasm.org/doi/10.5664/jcsm.3170
NHS: high blood pressure
Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206198/
Journal Of Caffeine Research
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/
]]>
Packed with a high potency of 1 billion live BC30 cultures - a unique strain of probiotics that is proven to support digestive health, boost your immunity and improve protein absorption - these waters have given our signature juice cleanses a powerful gut-health upgrade.
Probiotics are tiny living microorganisms, predominantly bacteria, found in certain foods or dietary supplements. They help to diversify, strengthen and enhance our gut microbiome by flooding our bodies with an abundance of good gut bacteria which our body needs to thrive.
Taking probiotics has been proven to:
Probiotics can work wonders for your digestive health, helping to maintain a healthy balance of gut bacteria, aiding in smooth digestion and absorption of nutrients. By promoting a harmonious gut environment, probiotics may alleviate common digestive issues like bloating, gas and irregular bowel movements.
Did you know that 90% of your immune system resides in your gut? Probiotics have been shown to enhance immune system function by stimulating the production of immune cells and enhancing the gut’s barrier function. This means a stronger defence against infections.
Probiotics assist in breaking down and absorbing essential nutrients from your food. By optimising nutrient absorption, these helpful bacteria ensure your body gets the most out of the healthy food you consume, allowing you to reap the maximum benefits from your diet.
Your gut and brain are connected with something known as the gut-brain axis. Probiotics have in fact been linked to improvements in mood and mental health; they can influence the production of neurotransmitters, such as serotonin, which plays a fundamental role in regulating mood. So, a happy gut may in fact contribute to a happier you.
An antioxidant and anti-inflammatory favourite. This water is loaded with the sweetness from berries and packed with gut-friendly probiotics — a perfect lunchtime refreshment.
This tropical favourite pairs the sweetness from cold-pressed mango and pineapple and infuses it with ginger and lime. It’s a perfect daily summer refresher!
Boost your gut health and embrace the power of Probiotics, in the most delicious way possible. Head here to fill your basket now.
]]>We’ve been learning more and more about the power of a high-fibre diet to improve your gut health, boost your mood and elevate your energy levels. However, while most health guidelines suggest adults should consume 30g of fibre a day, most of us are consuming half (or less) than this recommended daily intake. We created a gut-loving and refreshingly delicious juice packed with 2.8g of plant-based fibre in every bottle.
Chia seeds have long been recognized as a superfood; they’re high in fibre, are anti-inflammatory, are a rich source of protein, packed with omega-3 and contribute to your daily calcium and iron intake.
These two new juices blend the taste and nutrient density from our ultra-fresh cold-pressed juice with the magic of chia seeds. It’s recommended that we consume 30 different plants every week to diversify our gut microbiome and boost our overall well being, and with 5 different plants in one juice alone, they are the most convenient way to hit your weekly nutrition goal.
We’ve blended the sweetness of cold-pressed mango, passion fruit, apple and banana with chia seeds for a refreshing and nutrient-dense combination. The perfect afternoon pick-me-up.
Infused with a blend of cold-pressed spinach, kiwi and mango with chia seeds, start your day with a great source of vitamin A, C and K.
Add a bottle of our new juices to your daily diet and feel the benefits within days! Head here to fill your basket.
]]>As you know, sustainability is at the forefront of our very own PRESS mission. When we decided to partner with Cleanhub last year, it was to not only invest in proper waste management, but also to empower female communities.
Today, we wanted to take a moment to hero the females that are responsible for making PRESS’ sustainability mission possible. In partnering with Cleanhub, we’re able connect real problems with sustainable solutions, while empowering and providing social change for women in communities in collection hubs across South East Asia.
We wanted to take a moment to hero the inspiring women behind the hard work that make this change possible:
This is a mission we're so proud to be part of, and are excited to continue to help pave the way for change. If you’d like to read more about our sustainability pledge, head to our post here.
]]>Throughout the winter months, the cold air robs our skin of moisture. We chatted with Bethan - a master trainer at Face Gym - about how to keep your skin healthy and glowing throughout the colder months.
Here’s what she had to say:
Tip 1 - Make sure that we’re working from the inside out
I love to add a green juice into my daily routine to make sure I’m getting that boost of nutrients. Green juice is packed with beta-keratin leafy greens which is fantastic in supporting eye health, skin health and immunity.
My green juice favourites:
Tip 2 - Use ingredients like hyaluronic acid and polyglutamic acid
Hydrated skin is healthy skin. Massaging products with these particular ingredients into the skin will ensure optimal absorption.
Products I love:
A lightweight daily moisture-enhancing serum with high levels of HA4 and Polyglutamic Acid combine to create a unique moisture lock. Delivers immediate and long-lasting hydration for bouncier, firmer and glowing skin.
Tip 3 - Facial message
Add this quick and easy move to your daily routine to boost circulation, stimulate collagen production and leave you looking glowing and healthy:
Build your own health box to boost your health from the inside out here!
]]>Lady Gaga, Gwyneth Paltrow, and even the Duchess of Sussex Meghan Markle rave about the cleansing effects of sauna use and how it’s a huge part of their health and wellbeing routine.
Meghan is known to be a bit of a health nut and in an interview in 2015 she said she takes an infrared sauna once a week to “sweat out all the toxins”.
In this article, we’re going to share how sweating it out in the sauna frequently could potentially extend your lifespan, along with details of how effective it is for detoxing the body. (And you know we’re big fans of all things detox/cleansing around here at PRESS).
We’ll also cover the difference between traditional saunas and more modern infrared saunas, which are becoming increasingly popular.
Let’s get into it.
It all began in Finland long before Jesus was strolling around on earth, and the earliest sauna was dug into an embankment in the earth. Later saunas were built above ground with wooden logs, and the rocks were heated in a stove to heat the room.
These days, the Scandinavian tradition of sauna is used in cultures all over the world – and there are countless scientific studies proving the huge health benefits of exposing yourself to the heat and sweating.
You know those Finnish folk who are fond of a sauna or two? Well, back in the 1980s they kickstarted the biggest study ever done on sauna use for health.
Scientists from the University of Eastern Finland carried out detailed research on the health benefits of saunas, tracking 2,300 middle-aged men for an average of 20 years.
Their conclusion: frequent visits to the sauna increases your chances of living longer, and decreases your risk of cardiovascular disease and stroke.
But beyond the nice upside of delaying your funeral by a year or 10, there’s even more to gain from this sweaty practice.
Much research has been done since then on the health benefits associated with sauna use, with experts saying it also helps to grow new brain cells, reduces stress and anxiety, boosts the immune system, and slows down aging.
This is partly because it’s one of the safest, fastest, and most effective ways to force toxins out of the body.
Our adipose (fat) tissues store everything from mercury and lead to chemicals from pharmaceutical and illicit drugs. Cocaine and heroin have been found in even greater amounts in fat tissues than in the blood of people who have died from drug-related deaths.
This is our body’s inner intelligence protecting us. It dumps all sorts of harmful substances in our fat cells to protect vital organs, particularly when the liver is already working overtime to neutralise numerous other invaders.
Countless studies have been done over the past five decades looking at the effectiveness of saunas for flushing stubborn toxins out of our body’s fat cells.
Environmental toxins that are everywhere in our 21st century world are toxic heavy metals, which can accumulate in the body and negatively affect the functioning of the brain, kidneys, liver, digestive system, reproductive organs, and hinder the immune system.
In a study published in the Journal of Environmental and Public Health in 2012, ‘increasing thermal load’ and sweating was shown to be very effective at removing harmful heavy metals including lead, mercury, cadmium and arsenic.
The researchers wrote: “Arsenic, cadmium, lead, and mercury may be excreted in appreciable quantities through the skin, and rates of excretion were reported to match or even exceed urinary excretion in a 24-hour period.”
Dr Rhonda Patrick is founder of Found My Fitness and is a world-leading expert on sauna use for health benefits and longevity. In 2018, she interviewed Dr Dale Bredesen, a neurodegenerative disease expert, about sauna use reducing the risk of Alzheimer’s and dementia, and lowering the body’s overall toxic burden.
They discussed how toxins, such as plastic compounds and certain heavy metals, accumulate in the human body and ultimately lead to poor metabolic function, inflammation, and cognitive dysfunction.
Dr Breseden said: “If you look at composition of sweat compared to the blood, there are some toxins that are very high; cadmium being the big one – over 1,000 times increase in sweat. It’s a good way to get rid of cadmium and other toxins too.”
Meanwhile, drinking freshly-pressed juices are also very powerful for cleansing the body and providing it with sufficient vitamins, minerals, and phytonutrients to heal and repair.
While sauna use is safe for most people, those diagnosed with heart conditions and pregnant women are advised to avoid it.
Even if you don’t fall into those categories, sweating it out at 185 degrees fahrenheit isn’t for everyone. Can’t stand the intense heat? There’s another option: infrared sauna therapy.
Rather than wood or stones being used to raise the sauna temperature, infrared saunas rely on infrared light, a wavelength invisible to the human eye that presents itself through heat.
These light waves penetrate the skin and warm up your core temperature directly, rather than the entire room being heated up before the warmth reaches your skin.
Infrared saunas, which are found at many health spas in the UK, are more comfortable and tolerable at a lower temperature. There are also health claims that infrared saunas penetrate deeper into the body’s cells and expel more toxins. However, there is little research as yet to properly back these claims up.
So, it doesn’t have to be hard work. Infact, saunas are a great place to relax after a long day at work, or being stuck in front of the laptop at home for hours.
The sauna is also a great place to enjoy some much-needed time to yourself away from anyone irritating your brain.
Even if you can only manage 10 minutes in the heat for the first few sessions, you can gradually build up your tolerance level to 15-20 minutes, or do two 10-minute sessions with a break in between.
Make sure you shower thoroughly after every sauna session to wash away the expelled toxins from your skin.
Regular sauna users report clearer skin, feeling less stressed, sleeping more deeply, and a general feeling of improved wellbeing. Give it a go – and thank us later.
REFERENCES
Association between sauna bathing and fatal cardiovascular and all-cause mortality events
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
Arsenic, Cadmium, Lead, and Mercury In Sweat: A Systematic Review
]]>Imagine you live to the grand old age of 81 and you reflect on some of the best times you’ve had.
The ultimate joy when your daughter was born…
Family holidays abroad with plenty of sunshine and laughter…
…and spending 13 years of your life on your mobile phone.
Well, of course phoning, texting, or scrolling through Facebook on your iPhone isn’t exactly going to make the shortlist for your top life experiences – but this is indeed the cumulative amount of time you could give away to that fancy device that lives in your pocket.
The average person in the UK spends four hours per day using their mobile phone, according to Statista.com.
We whipped out our calculator and discovered that this equates to roughly 60 days per year, and 13.3 years of your life overall if you live to 81 (the average life expectancy of Britons these days).
But mobile phones have become a big part of our everyday lives in this digital age and are a necessity for keeping us all connected. So, in this article we’re going to cover finding a healthier balance, and:
Are you dialled in? Okay, let’s begin…
It’s fair to say that most people experienced anxiety at some point when the world was upside down during the pandemic.
Anxiety was even labelled the ‘world’s biggest mental health problem’ after researchers estimated in 2016 that around 275 million people across the world suffered from this type of disorder.
What many people are unaware of is the link between excessive mobile phone use and mental health issues including anxiety and depression. Numerous scientists have issued warnings, and studies have also linked the use of social media – accessible in seconds via your mobile phone – with low self-esteem, poor attention, and hyperactivity, most often in teens and adolescents.
Of course, a huge upside to mobile phones is that they keep us connected to our friends and family, and may even help prevent loneliness.
On the flipside, smartphones can mess with the brain’s chemistry as each new text message, or notification for a new Twitter follower, can produce a release of the feel-good chemical dopamine – which can then create addictive patterns.
Even a former Facebook chief admitted he felt “tremendous guilt” over the way the social media platform operated that kept people glued to their phone screens.
Chamath Palihapitiya, a former vice president of user growth at Facebook, told an audience of students at Stanford University: “The short-term dopamine-driven feedback loops that we have created are destroying how society works.”
We all know the importance of good night’s sleep for your overall health. That’s why you should be ‘aware of the glare’ when it comes to using your mobile phone at night.
All of your devices – whether it’s a smartphone, tablet, or laptop – emit what’s known as blue light. Research has shown that too much exposure to blue light before bed decreases natural melatonin production.
Melatonin is the hormone that regulates sleep. The brightness from the blue light can interfere with that, interrupt your natural circadian rhythm, and lead to sleep deprivation.
Lack of sleep of course leads to increased stress levels, and you not looking, feeling, or performing at your best.
This is why most smartphones have a ‘night mode’, or options to reduce brightness of your screen, so that you can reduce exposure to blue light and night and get a good night’s rest.
Still, it’s a smart move to cut down on use of any technology at least an hour before bed to give your mind and body time to switch off.
We’ve all become rather attached to the fancy smartphones and they can be a lifesaver in certain scenarios. But can they be a help or a hindrance when it comes to your career and getting things done?
It appears there’s no straight answer. A study conducted by the University of Kansas on mobile phone use during a working day concluded that ‘smartphone micro-breaks’ are productive.
The wrote: “Workers who use their phones for short breaks throughout the day tend to be happier and have a more positive attitude.”
According to this study, employees spend an average of 22 minutes per eight-hour working day on his or her personal phone.
Meanwhile, three psychologists based in Austria and Germany pointed to smartphones can block good workflow and hamper productivity.
In their review article, they wrote: “We believe that constant interruptions lead to greatest productivity loss, rather than the total time spent on the phone.
“It is a different matter to spend one hour on the phone without a break or to have one hour of smartphone consumption on a given day which is defined by 60 one-minute sessions.”
There are various free apps you can download that track your phone usage, such as Moment. This means you can start paying attention to how many times you pick up your phone each day. That number might just surprise you.
You then have a target to work with, and you can start working towards decreasing that number gradually.
By disabling your notifications for social media apps, you’ll significantly reduce your phone’s ability to grab your attention.
Using our social media apps, whether it’s Facebook, Twitter, YouTube, or WhatsApp, is one of the primary reasons we spend longer periods on our smartphones.
But if you find this is interrupting your day too much, and halting productivity, then why not schedule specific times where you will catch up on social media instead? i.e. Between 12noon and 1pm on your lunch break, and again any time between 7pm and 8pm to catch up on your social news feeds.
For some people, losing their mobile phone is close to a natural disaster wreaking havoc on the planet. But rather than the panic of losing your device completely, how about putting it away safely and having a digital day off?
This isn’t always practical for busy business leaders or parents, but it’s not impossible. Why not try it on a Sunday and tell people close to you that you won’t be available on the phone that day, but they can reach you at home, or call another relative, in case of an emergency.
That digital day off may be exactly the type of TLC your brain needs.
REFERENCES
Average Daily Mobile Phone Usage In UK, 2019-21
https://www.statista.com/statistics/1285042/uk-daily-time-spent-mobile-usage/
This Is The World’s Biggest Health Problem
https://www.weforum.org/agenda/2019/01/this-is-the-worlds-biggest-mental-health-problem
Adolescent social media use and mental health from adolescent and parent perspectives
https://www.sciencedirect.com/science/article/abs/pii/S0140197117301318?via%3Dihub
Dopamine, Smartphones & You
https://sitn.hms.harvard.edu/flash/2018/dopamine-smartphones-battle-time/
Carpe Diem Instead Of Losing Your Social Mind: Beyond Digital Addiction And Why We All Suffer From Digital Overuse
https://www.tandfonline.com/doi/full/10.1080/23311908.2016.1157281
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Stress, food intolerances, an unhealthy diet…just some of the issues attributed to the gut health problems running rampant in the UK today. And rightly so.
But what if there was another underlying root cause behind the countless cases of IBS, ulcerative colitis, gastritis, Crohn’s Disease etc that Brits face daily?
There is. Many naturopaths talk about it. Functional medicine practitioners test for it. Experienced holistic health experts are knowledgeable about it.
Problem is, this digestive dysfunction culprit is barely acknowledged in mainstream medicine – despite plenty of scientific research on it.
We’re talking about heavy metal toxicity.
But why listen to me? My name is Marc McLean and I’m author of the book More Than A Gut Feeling: Natural And Simple Steps For Tackling IBS And Ulcerative Colitis.
I was diagnosed with IBS in 2010, which later developed into severe ulcerative colitis. After being told by my doctor that I’d have ‘just have to live with it’ and take medication for the rest of my life, I went down the natural health route.
It was a long, bumpy road for the best part of a decade, but I managed to successfully reverse these conditions and have been symptom free for the past four years.
A huge part of the puzzle was discovering that the accumulation of heavy metals in the body is a root cause in most gut issues. Once you clear them out safely, clean up your internal environment, and provide the body with the right nutrients, it has a phenomenal capacity to heal.
Heavy metals are environmental toxins that are everywhere in our 21st century world filled with pollution and chemicals. Some examples are:
They have found their way into our water, food, beauty products, cleaning materials etc.
For example, in 2019 a news report stated that cancer-causing chromium had been found flowing from an old factory into the River Clyde in Glasgow – posing a ‘huge health risk’ to the 612,000 people living in the city.
In the US, a scandal broke out when tests on commercial baby foods widely available in supermarkets showed that they contained high levels of arsenic, lead, and cadmium. These heavy metals can have serious neurological effects, lead to cancer, and can cause kidney and brain damage, among other health issues.
Meanwhile, many paints used to contain lead and some skin lightening creams have been banned after being found to contain mercury.
These examples are not meant to scare you half to death and make you wanna lock yourself indoors for the next decade. No, they’re just being shared to underline how these substances can be consumed/absorbed without us knowing.
And when too many toxic heavy metals accumulate in the body they affect the functioning of your body at a cellular level, block the absorption of nutrients, feed pathogens, and trigger chronic inflammation (which is at the root of virtually all disease).
Mercury poisoning in particular is a common problem identified as a root cause of many health issues.
Dr Mark Hyman, New York Times best-selling author, said: “There’s no doubt about it, mercury is the most alarming, disease-causing source of environmental toxicity that I see daily in my practice.
“Many of patients have toxic levels of mercury – and they’re not alone. I personally suffered from mercury toxicity and chronic fatigue syndrome – which I cured myself from, in part by getting rid of the mercury in my body.”
Back in 2018, 38 world-leading doctors, scientists, naturopaths, nutritionists, and various other natural health experts got together to stage a week-long Heavy Metals Summit to educate people on the harm these toxins can cause to the body, and the best ways to detoxify and minimise exposure.
Three years later, a team of five Iranian professors published one of the most in-depth, well-researched studies ever seen on the harm heavy metals cause to human health.
They gathered evidence from nearly 200 other research papers and produced their 10,000 word scientific paper titled ‘Toxic Mechanisms Of Five Heavy Metals: Mercury, Lead, Chromium, Cadmium And Arsenic’.
Here’s what they wrote in their introduction to the paper: “Gastrointestinal and kidney dysfunction, nervous system disorders, skin lesions, vascular damage, immune system dysfunction, birth defects, and cancer are examples of the complications of heavy metals toxic effects.”
Note the first word: gastrointestinal.
Heavy metals can get lodged in your digestive lining and are not easy to get rid of, unless you detoxify properly (which we’ll cover soon).
But another huge issue is that your liver can become overburdened with mercury, lead, aluminium etc and this directly leads to gut issues.
A sluggish, stagnant liver overloaded with toxic heavy metals cannot produce enough bile, which is essential for the breakdown of protein and fats along with hydrochloric acid.
The stomach then overcompensates for this bile shortage by producing more and more hydrochloric acid. Eventually this leads to the stomach glands becoming worn out and not being able to produce enough stomach acid either.
The result? Food is not broken down properly, fats go rancid, bugs and pathogens proliferate because there’s not enough stomach acid, there’s an imbalance in the gut microbiome, and over time this unhealthy environment causes chronic inflammation which can ultimately lead to a diagnosis of IBS, ulcerative colitis, gastritis, or other digestive disorders.
There is much more information on this in the top-selling book Liver Rescue by US health guru Anthony William, which is essential reading for anyone with gut and chronic health problems.
Removing heavy metals from the body was once considered a very difficult job, and can even be dangerous if done incorrectly.
However, there are two specific safe, natural ways to cleanse the body and clear out these harmful toxins.
#1 Drink the ‘Heavy Metals Detox Smoothie’
This consists of various natural ingredients including spirulina, coriander, and dried seaweed, wild blueberries, and barley grass juice extract powder.
These ingredients all work together synergistically to help pull heavy metals out of the body’s tissues to be excreted.
For more information and the exact instructions for making the detox smoothie, click here.
#2 Take a sauna once or twice per week
Saunas are an ancient detoxification method which helps rid the body of toxins, including heavy metals, through sweat.
Numerous studies back this up, including one published in 2012 which showed the sweating from sauna use was very effective for removing four harmful heavy metals in particular: arsenic, cadmium, lead and mercury.
The team here are PRESS are all huge fans of smoothies made from natural ingredients, and looking after our health through cleansing and flooding the body with nutrients.
Digestive healing is absolutely possible when you deal with root causes of chronic gut inflammation, rather than just managing symptoms.
REFERENCES
The Guardian: Why Are There Dangerous Levels Of Arsenic And Lead In American Baby Food?
Toxic Mechanisms Of Five Heavy Metals: Mercury, Lead, Chromium, Cadmium And Arsenic
https://www.frontiersin.org/articles/10.3389/fphar.2021.643972/full
Glasgow Live: River Pollution Causing Huge Health Risk To Glaswegians
https://www.glasgowlive.co.uk/news/glasgow-news/river-clyde-pollution-posing-huge-15999896
Arsenic, Cadmium, Lead, and Mercury In Sweat: A Systematic Review
]]>There was an average of 3,120 searches for ‘menopause diet’ and ‘menopause diet plan’ on Google in the UK each month this year.
But can switching up what you eat and drink really have a noticeable effect on the most common menopause symptoms, including hot flushes, irregular periods, sleep problems, mood changes, night sweats, and weight gain?
We’ve drafted in not one, but two of the UK’s leading experts on menopause to share their vast knowledge on the subject, and provide some valuable information on how optimising your diet can positively impact menopause.
Introducing Dr Louise Newson and Emma Ellice-Flint, who kindly agreed to be interviewed by us this week.
Dr Newson is considered the UK’s leading menopause specialist and is author of two menopause books, including the Sunday Times best-seller Preparing For The Perimenopause and Menopause. She has also appeared as an expert on BBC Breakfast, ITV’s Lorraine, and Radio 4’s Woman’s Hour.
Meanwhile, Emma Ellice-Flint works closely with Dr Newson and is the perfect expert for this article too because she’s a qualified nutritionist, experienced chef, and nutritional therapist with a special interest in women experiencing perimenopausal and menopausal change.
In this article, they explain:
The menopause occurs when your ovaries stop producing eggs and the levels of hormones oestrogen and progesterone falls. The average age this happens for women is 51.
However, the average age for the perimenopause to occur is 45, and this is when women experience menopausal symptoms due to hormone changes, but still have periods which differ in nature and frequency.
An estimated 1 in 20 women will go through the menopause between the ages of 40 and 45, and 1 in 100 before the age of 40, as explained in Dr Newson’s
book Preparing For The Perimenopause and Menopause.
Louise and Emma work hard to reduce the stigma around the menopause, insisting that society needs to stop labelling it a natural process where women are stuck with years of misery and have little control of their bodies.
Instead, they argue that the menopause should be recognised a long-term hormone deficiency where women have the power to manage their symptoms with the right support, treatments, and lifestyle changes.
Dr Newson said: “Good nutrition is really important for everyone and is especially important during the perimenopause – which is when hormone levels start to decline and menopausal symptoms occur – and also the menopause.
“The perimenopause can last for several years, even a decade, and during this time many women find that their metabolism changes and they are more likely to put on weight, especially in the midline.
“This abdominal fat actually produces inflammatory chemicals in the body which can actually then increase risk of type 2 diabetes and cardiovascular diseases.
“Many women find that they crave more sugary foods when they have low oestrogen levels in their bodies. And women who experience menopausal symptoms such as poor sleep, fatigue, irritability and reduced self-motivation are often more likely to eat ‘comfort’ foods which tend to be more processed and less healthy.
“Replacing the missing oestrogen by taking HRT can often really improve these symptoms and reverse the metabolic changes that occur.
“However, choosing a whole foods, more plant-focused, way of eating is important to consider whether or not you take HRT. Eating these foods are less likely to lead to the abdominal fat gain, blood glucose imbalances, energy dips and poor sleep.
“An anti-inflammatory, Mediterranean-style eating is more likely to mean you will have improved energy, less likelihood of low mood, and can even reduce aches and pains.”
Nutritionist Emma Ellice-Flint emphasised the importance of introducing more Mediterranean-style foods, adding: “The Mediterranean way of eating specifically means eating more vegetables, legumes/pulses/beans, nuts and seeds, whole grains, fermented foods such as yoghurt and kefir, herbs and spices, fresh fruit, olive oil, and fish.
It’ll come as no surprise that both health experts recommend you minimise the amount of alcohol you drink as it can easily contribute to weight gain, blood sugar imbalances, poor skin, and disturbed sleep.
They also advise avoiding or at least reducing the amount of “ultra-processed foods” such as fast-food, fizzy drinks, cakes etc which contain high amount of sugar, unhealthy fats, artificial sweeteners and chemicals that damage health and negatively affect the gut microbiome.
“These foods are linked to ‘bad’ gut microbes that are associated with poorer health markers,” said Emma.
“Eating these regularly can potentially lead to blood glucose imbalances, weight gain, lack of energy, poor skin health and low mood.
“By avoiding these foods, you can help support your body because, by making healthier food choices, this nourishes your mind, body and gut microbiota.”
“Making the change to this way of eating is best done gradually, especially if you are not used to these foods.
“Initially, minor gut issues might occur. Symptoms such as abdominal bloating and/or changes in bowel habit may occur. As you adjust to the new way of eating then these symptoms usually fade and most people feel so much better.”
Dr Newson, who also hosts a podcast discussing all topics around menopause, says that there are still many misconceptions about the perceived risks of HRT.
“For the vast majority of women, the benefits of taking HRT outweigh any risks,” she argued. “All too often, women are not informed about the benefits of taking HRT which include reducing future risk of heart disease, osteoporosis, diabetes, dementia, and clinical depression.”
We asked the experts what other key pieces of advice they would share around health and lifestyle for women in relation to the menopause.
Dr Newson said: “The beneficial changes a woman can choose to make – HRT, nutrition, exercise, connectedness and community – are all linked in terms of the menopause transition.
“An example is reduced hormone levels negatively affect the gut and its microbiota, potentially leading to gut dysbiosis and mood changes.
“Gradually changing what you eat, as well as increasing your exercise and activity can really help a great deal. These benefits can be both physical and emotional. Sharing how you feel with friends and family is really important too.”
You can download the free menopause support app called ‘balance’ app via this website. Launched by Dr Newson, it can help empower you with useful information about the perimenopause and menopause, along with numerous videos, podcasts, articles and booklets to learn from about hormones, nutrition and treatment choices.
For more information on Dr Louise Newson and Emma Ellice-Flint, check out their websites: www.balance-menopause.com and www.emmasnutrition.com
]]>Punishing workouts you don’t really like and super-strict diets that involve counting every calorie is nobody’s idea of fun. What if you could learn a few clever tips on how to boost metabolism naturally?
And what if you discovered some fitness hacks and dietary tricks that could crank your metabolism levels up and boost your weight loss efforts?
Stick with us because that’s exactly what this article is all about.
First, let’s talk metabolism basics. Your metabolism is a complex process related to how your body processes energy from proteins, fats, and carbohydrates, and how it stores that energy.
Your body burns fuel at rest and the number of calories burned is called your resting metabolic rate (RMR). The amount of calories your body goes through in a day is not the same for every person due to age, gender, lean body mass etc. But fortunately there are steps you can take to speed up your metabolism naturally and ultimately burn more fat effectively.
“Exercise speeds up your metabolic rate,” said Captain Obvious.
Of course regular activity is going to help increase metabolism, but in this article we’ll delve into particular forms of fitness and exercise hacks that have been proven to really ramp things up.
We’ll also serve up some tips on a certain spice and a healthy drink that have been shown to have a positive effect on metabolism too.
When you body swerve breakfast and head straight to the gym, or go for a morning run, you’re in a fasted state. You’ll have been sleeping for around eight hours and, with another few hours at either side of eating dinner the previous evening and getting active in the morning, you’ll probably have been without food for between 10-14 hours.
Our bodies convert excess glucose from the food we eat to glycogen and this is stored as our main source of energy. However, when we go long periods without food our glycogen bank runs out.
What happens then? Your body turns to its fat stores to use this as fuel instead.
So, exercising first thing in the morning in a fasted state can preferentially burn up fat in the body.
A good gym workout for 45 minutes, or completing a high-intensity circuit training session for example, requires plenty of coal in the fire. With glycogen levels low, that bodyfat at your belly, your ass, and wherever else you don’t want it, becomes your body’s coal supplier.
Lifting weights, and progressively heavier weights as you naturally get stronger, is one of the most effective ways to speed up metabolism and trigger weight loss.
There’s long been a misconception – particularly with women – that weight training will lead to you becoming big and bulky. This is a myth.
Lifting weights, or doing strength and conditioning classes, develops lean muscle and keeps you trim. It’s been shown that for every pound of muscle gained, your body naturally burns extra calories just to maintain it. Now we’re talking increased metabolism on autopilot!
The fitness experts at Strong Kitchen said: “Muscle tissue will burn seven to 10 calories daily per pound, replacing a pound of fat with muscle helps you burn an additional four to six more calories each day.”
Did you ever watch the Olympics, Commonwealth Games, or any other professional 100m sprint competition and wonder why every single sprinter has the body of a Greek God?
Pure lean muscle, ultra-toned bodies, and just in ridiculous shape overall.
It’s because sprint training triggers a unique, physiological response in the body which, quite literally, turns you into a lean, fat-burning machine.
This form of high-intensity running in short bursts supercharges your body’s natural production of growth hormone, with some studies showing that levels more than quadruple and stay elevated for longer.
Not only is growth hormone an anabolic hormone which helps develop lean muscle, but research has shown that it promotes lipolysis. This is a metabolic process that effectively breaks down fat cells in the body, reducing the volume of fatty tissue.
Bottom line: forget a light jog, sprint like you’re being chased by an axe-wielding madman to really see results with weight loss.
Too many people believe that burning fat and losing weight is all about calories in and calories out. There are other factors too, with one of the biggest being the functioning of our hormones.
Our standard Western diets filled with processed, junk food and too much snacking has our hormones out of whack.
One of the most effective ways to help bring about balance is through intermittent fasting a few days per week.
No, this doesn’t mean you have to starve yourself or struggle through some sort of fad diet.
Intermittent fasting involves an extended break from food and by adjusting your eating habits in a clever way (which is coming up), you can give your body a signal to burn fat automatically.
As we briefly mentioned earlier, your body’s main source of energy is the glucose it derives from carbohydrates. Excess glucose is converted into glycogen and stored in the liver and muscle cells for a ready-made supply of energy later.
When that bank of glycogen runs out your body needs to look elsewhere for fuel. That’s when it turns to fat stores and the body breaks down the fat stored in your white adipose tissue into free fatty acids in the bloodstream. These released fatty acids are then used as your primary fuel source.
It generally takes 12-14 hours for you to reach this fasted state and for the amount of fatty acids in the bloodstream to increase. Between 18 and 24 hours the number of fatty acids increases even further.
Regularly going without food for 24 hours is obviously not going to end well. And you’re probably thinking, ‘how the hell am I going to last even 14 hours without food?’
There’s an easy answer: skip breakfast.
If you finish eating at 8pm the night before, skip breakfast, and then make lunch at 12noon your first meal of the day, then you’ve effectively been fasting for 16 hours. Even if you eat at mid-morning, say 10am, that’s still a 14-hour fast (because roughly eight hours of fasting has been done when you’ve been sleeping).
Health and fitness guru Thomas DeLauer is a big fan of intermittent fasting and shares plenty details on it in this video.
Now let’s wrap things up with one specific food and a healthy drink that have surprising metabolism-boosting effects.
Ginger – hailed as an ‘anti-obesity spice’, researchers in this study claim that ginger has beneficial effects against obesity and metabolic disorders.
The scientists claimed: “…dietary ginger prevents body weight gain by remodelling whole-body energy metabolism and inducing browning of white adipose tissue.”
Green tea – this powerful drink is loaded with antioxidants and various plant compounds that can benefit your health, but can it help with metabolism and weight loss?
Most sports supplement companies these days stock up on green tea extract to help give fitness fanatics a boost of energy…and boost in the fat-burning department.
Researchers believe that compounds known as catechins with green tea, along with its caffeine content, combine well to produce a fat breakdown effect.
Ultimately, there are numerous steps you can take to kick your metabolism into gear. But it takes movement and some swift action.
So, enough reading and get to work.
REFERENCES
The time course of the human growth hormone response to a 6s and a 30s cycle ergometer sprint
https://pubmed.ncbi.nlm.nih.gov/12137178/
Effects of growth hormone on adipose tissue
https://pubmed.ncbi.nlm.nih.gov/11086655
16:8 intermittent fasting – everything you need to get started
https://www.youtube.com/watch?v=m09B2hDx-Sg
Ginger prevents obesity through regulation of energy metabolism and activation of browning in high-fat diet-induced obese mice.
https://www.sciencedirect.com/science/article/abs/pii/S0955286319300932
Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity
]]>Remember the good old days when every second advert on the telly was about ‘low fat’ this or ‘low fat’ that?
They did it with microwave meals, yoghurts, snack bars, even ice cream – as if lower fat options were the answer to everyone’s slimming problems.
You don’t see those adverts so much nowadays, do you?
That’s because the word is well and truly out…that not all fat is bad. In fact, there are some fats that are absolutely essential for the healthy functioning of our brains and for the production of hormones.
It’s also widely recognised in the health and fitness world that by eating a balanced diet which includes a decent amount of healthy fats – and fewer processed foods – you can actually lose weight effectively.
As a former personal trainer, this was one of the key pieces of nutritional advice I’d share with clients because there’s still a big misconception out there that a low-fat diet is the only way to drop pounds and get in shape.
In this article we’ll cover:
Fats have had a bad rap since the ‘low fat’ diet was first recommended to Americans back in the late 1970s as the best approach to stay lean and healthy. Here are a couple of startling facts which debunk this idea.
Fact #1: In 1970 around 15% of adults Americans were obese, yet that figure had jumped to 40 percent by 2016, according to this report in Medical News Today.
Fact #2: The standard Mediterranean diet is as high as 40% fat, yet research has shown it cuts the risk of heart disease and strokes by around a third.
Ultimately, it’s about recognising that not all fats are equal, and while there are certain types we should avoid, there are also plenty of healthy sources that contribute to good health.
Trans-fats (aka man-made ones) are the bad guys and can lead to weight gain and health problems when consumed regularly. Think deep fried foods, margarine, cakes, pies etc.
It is argued that saturated fats, which are naturally found in animal products like cuts of meat and dairy, should also be minimised as consuming too much can increase your risk of heart disease. However, others argue that your diet should still include some saturated fats as they play a role in balancing hormone levels.
Meanwhile, the healthy fats to include more of in your diet are monounsaturated and polyunsaturated fats. Think fresh fish, avocados, nuts, seeds, eggs, extra virgin olive oil, coconut oil etc.
“Eating fat will help me lose fat?!” Yep, you heard us right.
The real problem with weight gain is lack of physical activity and an over-consumption of processed junk foods that are high in refined sugar, trans-fats, and all sorts of chemical and e-numbers.
Not only do these problems cause unwanted inflammation in the body, but excess glucose from too much junk food is converted into fatty acids in the body – and is returned to the bloodstream. This is then stored as bodyfat in your belly, hips, chest…and generally most places you don’t want it.
On the other hand, research has shown repeatedly that healthy fats can actually help lower bodyfat levels.
One notable 2009 study published in the British Journal of Nutrition involving 124 participants found that those who ate more unsaturated fatty acids had lower body mass indexes and less abdominal fat.
On the NHS website, there is some general advice about lowering cholesterol, improving heart health, and reducing your risk of stroke by swapping saturated fats for monounsaturated and polyunsaturated.
But what other roles do healthy fats play in the body? Fitness expert Justin Grinnell, owner of State of Fitness gym in Michigan, USA, is a fan of healthy fats for fat loss – and the other upsides they bring.
He wrote in this article for Muscle And Fitness Magazine: “Healthy fats provide a wide array of health benefits, up to and including more efficient fat loss.
“We need adequate fat to support metabolism, cell signalling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients.
“They help reduce inflammation in the body, improve brain and eye function, and keep us satisfied.
“And when looking to lose body, we must think about our overall health. The brain function, reduced inflammation, cell signalling, and other metabolic functions all contribute to the fat loss puzzle.”
Are you new to all of this healthy fat stuff? Want to make sure you pick up the most beneficial foods at the supermarket?
Here’s our top 5 healthy fat foods to add to your shopping list (in no particular order).
#1 Salmon
Oily fish is a great source of omega-3 fatty acids, which are important for brain health and lowering inflammation in the body. A cooked 4 oz fillet of salmon has roughly 16 grams of fat.
#2 Avocados
There are around 21 grams of fat in a medium avocado. They also contain 9 grams of fibres to help with digestion.
#3 Olive oil
The oil derived from olives packs a powerful healthy fats punch. One tablespoon contains around 14 grams of fat.
#4 Walnuts and almonds
We’ve lumped these two together because they’re both great sources of healthy fats, with walnuts packing in more polyunsaturated and almonds high in monounsaturated.
#5 Nut butters
Peanut butter, almond butter, cashew butter…you’re spoiled for choice these days, and they’re all super tasty.
REFERENCES
Adult obesity: is sugar intake in the 1970s to blame?
https://www.medicalnewstoday.com/articles/326449
Mediterranean diet ‘cuts heart attacks and strokes in at-risk groups’
https://www.theguardian.com/science/2013/feb/25/mediterranean-diet-strokes-heart-attacks
Plasma-n-3 polyunsaturated fatty acids are negatively associated with obesity
https://pubmed.ncbi.nlm.nih.gov/19454127/
6 best fats for losing fat
https://www.muscleandfitness.com/nutrition/lose-fat/6-best-fats-losing-fat/
]]>At PRESS we know that the foundation of health is nutrition, it has the power to prevent, cure, heal and restore. It is so much more than just diet, it’s your entire lifestyle.
We chatted to the faces behind our brand new campaign, to find out what health really means to them. Here’s what they had to say:
Portia: Feeling nourished inside and out. Eating and feeling fuelled by what I’m consuming, not bloated and sluggish.
Josh: Feeling good within myself mentally, physically and emotionally.
Isaac: Making sure my body and mind is getting the best treatment possible to ensure I can be at the top of my game.
Juliana: Health has become increasingly important to me as I’ve got older, and I can’t take it for granted in the way I used to. Health is everything!Portia: Running again. I have been moving around the UK on a big trip home to see family so it’s been a little hard with my toddler. Excited to get back home and begin my trail running through the spring.
Josh: Eating more fruit
Isaac: Gentle therapy. I’ve never had therapy and would be keen to work on that side of myself.
Juliana: A healthy habit I want to start is to eat more fruit, especially in winter. I’m good at eating veg, but not so much with fruit.
Watch our full campaign here! #exPRESSyourself
]]>Everyone expresses themselves in unique, individual and quirky ways — whether that’s through movement, speech, dance, or in the clothes you choose to wear each day. Our brand new campaign celebrates difference, and how health can means something different to everyone.We chatted to the faces behind our brand new campaign, to find out how they exPRESS themselves. Here’s what they had to say:
Follow Portia on IG: @portiaprince
Head here to watch the full campaign video, to get to know the faces of our campaign a little better.
]]>Health is freedom.
Freedom to do the things you want to do, to love the people you want to love, go to the places you want to go to and be the person you want to be.
At PRESS we know that the foundation of health is nutrition, it has the power to prevent, cure, heal and restore. It is so much more than just diet, it’s your entire lifestyle.
Being healthy and happy starts with how you fuel your body. At PRESS we create solutions to suit your busy lifestyle and nutritional needs. Whether it's a morning energising shot to fire up your day, a daily green juice to power your immunity, or a monthly cleanse to keep you on track with your health goals. We’re here so you can exPRESS yourself through the power of health.
We are for the wellness warriors, the big weekenders, the busy parents, the surfers, the professionals and the creatives.
We are for anyone who wants to invest in their health to create positive change in their own life and for the future of the planet.
We believe in fuelling your body with the best nutrition so you can focus on enjoying the journey.
We know that when you feel your best you’ll do your best.
"The goal of this campaign was to show that through the right fuel, you have the power and the freedom to live the life you want to live. This to us is the truest form of self expression. We believe the focus should be on enjoying the health journey rather than waiting until the end goal for your life to really begin. We wanted to show we’re for anyone who wants to feel their best while doing their best to make a positive impact on the world and most importantly- have some fun along the way."
Emilie, Head of Marketing
"Our mission is to help you live a healthier happier life. What that looks like will be unique to each individual, whether they are athletes, busy mums or festival-goers. We want to communicate that visually through striking personalities living their best life, showing us their true authentic self and their own unique definition of health and happiness."
Manon, Head of Creative
]]>And did shutting the fridge door quietly always turn out to be pointless because the white moustache and guilty look on your face gave the game away?
As kids we all loved the creamy, milky, good stuff – and we were always told it was healthy for us.
These days…not so much.
Cow’s milk has taken a kicking lately…as its health benefits, its ‘extra’ contents, and dairy production methods have all been called into question.
At the same time, a dairy-free revolution is emerging – and oat milk is leading the charge.
So, if the thought of giving up milk forever is enough to make you choke on your cornflakes, fear not my friend. Oat milk’s here to save the day.
In this article, we’ll dive into the reasons why swapping cow’s milk for oat milk could have a positive impact on your health.
We’ll look at some of the well-known downsides of dairy – backed by scientific studies of course – and will then share some upsides to introducing oat milk into your life.
Let’s get into it…
Certain foods and drinks can be a problem in our diet – without us even realising it. Bloating, constipation, headaches, sore throats etc are common symptoms of an inflammatory response in the body being triggered by our diet.
And cow’s milk is one of the main culprits.
A dairy intolerance is one of the most common food sensitivities among both children and adults, triggering various symptoms. As many as 20% of the UK population experience reactions to foods, according to the Association of UK Dietitians.
Meanwhile, lactose intolerance – a reaction to the sugar in milk which causes digestive issues – is even more common, affecting an estimated 75% of people globally.
Hormones, including estrogen and progesterone, are routinely pumped into cows. This is to increase milk production and deal with any reproductive issues.
Then there’s antibiotics. These can also be prescribed by a vet to prevent disease and to ensure the cow is in a fit condition to produce an unnatural amount of milk for the world’s dairy-guzzlers.
These added hormones, steroids, and antibiotics naturally make their way into cow’s milk, along with hormones that the cow naturally produces when pregnant.
Health authorities claim that these do not affect human health, however a growing number of scientists and health experts argue otherwise.
Causing alarm or being overdramatic – that’s not what we do around here. Of course, a splash of milk in your tea or having pizza on a Friday night ain’t gonna harm you, but going overboard with dairy over the long-term could lead to health issues.
Increased consumption of dairy products has been linked to heart disease, digestive problems, and even prostate cancer.
Dr Mark Hyman, highly-respected US doctor and author of several New York Times best-selling health books, said: “Based on the research and my experience practicing medicine, I typically advise most of my patients to avoid dairy products completely.
“I like ice cream just as much as the next person, but as a scientist I have to look honestly at what we know.”
Walter Willett, the second-most-cited scientist in all of clinical medicine and head of nutrition at Harvard University’s School of Public Health, said: “The fact that the majority of the world’s population actually can’t drink (dairy) milk as adults because they’re lactose intolerant should say to us that milk is really not an essential part of the human diet. It’s really an unusual part of the human diet.”
We all know that pesticides are sprayed on our fruit and vegetables (unless organically-grown) to prevent insects and weeds destroying the produce.
And we also know that it’s a good idea to rinse our fruit and veg to wash any of that nasty residue off – as pesticides can cause a number of health issues and illnesses, ranging from respiratory problems to cancer.
But did you know that pesticides are often found in dairy milk too? Low to moderate levels of pesticides, along with hormones, and antibiotics were found in conventional dairy milk (not organic milk) in a study published in the journal of Public Health Nutrition in 2019.
We didn’t mean to put you on a dairy downer…
But here’s why oat milk is the perfect pick-you-upper. A plant-based milk made from oats, this means it’s free from dairy, soy, and is lactose-free.
This means your belly will have no problems, and it’s also packed with vitamins A, D, B2 and B12.
The new PRESS ‘Barista Edition Oat Milk’ is a King in the oat milk world. Developed over eight months, this special blend is the ultimate addition to your morning coffee, adding a subtle, sweet flavour and forming the perfect microfoam when steamed.
It also makes deliciously creamy smoothies, and be used in a cuppa tea or bowl of cereal.
There are numerous cow’s milk alternatives these days, such as almond milk, cashew milk, coconut milk, rice milk.
While these varieties are also nutritious alternatives, they all contain lower amounts of protein.
One 250ml cup of almond or cashew milk contains just 1 gram of protein, while oat milk contains around 2.5 grams.
Just like with coffee and other smoothies, oat milk is also becoming increasingly popular for gym-goers mixing their protein powder with it.
Big-name celebs from Oprah Winfrey to Jay-Z are hot on oat milk these days.
But we’re most interested in what our UK customers have got to say about our new Barista Edition Oat Milk.
Here’s what they said on review site Trustpilot…
“Very tasty in comparison to the rest of oat milks.” – Yolanda Santamaria.
“Best oat milk I have ever tried!! Tastes amazing with both tea and coffee.” – Ella Brown.
“Delicious. Will now be using this instead of skimmed milk in my coffee.” – Pamela Meier.
Are you ready to ditch the dairy and go for oat milk instead?
It might well be one of the healthiest things you do in 2022.
Article study reference links
Food allergies and intolerances – Association of UK Dieticians.
Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis
https://www.thelancet.com/journals/langas/article/PIIS2468-1253(17)30154-1/fulltext
Milk and health
https://www.nejm.org/doi/full/10.1056/NEJMra1903547?query=TOC
Dr Mark Hyman: 6 reasons you should avoid dairy at all costs
https://drhyman.com/blog/2010/06/24/dairy-6-reasons-you-should-avoid-it-at-all-costs-2/
Milk and prostate cancer: a systematic review
Production-related contaminants (pesticides, antibiotics and hormones) in organic and conventionally produced milk samples sold in the USA
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