• On 24 May 2024
• By Admin
• Food And Drink, Health And Beauty, Mental Health
• 0 Comments

8 Habits That Can Extend Your Life

On the JJ Barnes Blog, I check out the top 8 habits that can extend your life and how to incorporate them into your daily routine.

Living a long and healthy life would mean I get to be there to watch my children, and any future grandchildren, grow up. It would mean I get more time to spend time doing things I enjoy, eat food I like, and visit countries I want to explore. Accepting fate can often intervene and crash a bus into plans for longevity, I wanted to learn about habits I can introduce to my life that will give me the best chance of extending my life and sticking around for as long as possible.

I’m not interested in fad diets or grueling workout routines. I’m talking about practical, sustainable habits that can be seamlessly woven into your daily life, from the power of a good night’s sleep to the importance of social connection.

To help me out, Richard Smith-Bernal, founder of The Juice Smith, sent over the top 8 habits that can extend your life, and they might be simpler than you previously believed.

What Are The Eight Habits?

A study from the American Society of Nutrition released last year highlighted the habits that dramatically correlated with living a long life. By adopting the following eight habits from the day you turn forty, next year for mee eep, you can increase your lifespan by twenty-four years for men and twenty-one years for women:

1. Not abusing opioids
2. Not smoking tobacco (including vaping)
3. No alcoholism or regular binge drinking
4. Managing stress
5. Having positive social relationships
6. Eating a healthy diet
7. Sleeping well
8. Getting regular physical exercise 

Some may seem obvious, but many of these items are life-long habits that can be hard to develop and stick to. So, how do you begin to actually implement them?

1. Diet

Maintaining a healthy diet for a long life is all about finding a sustainable balance you can enjoy, not about feeling deprived. Here’s how to swap restriction for delicious exploration:

Think Abundance, Not Elimination

Instead of focusing on what you can’t have (sugary treats, processed foods), shift your mindset towards adding more vibrant, nutrient-rich options to your plate. This way, you’ll naturally crowd out less healthy choices.

Start Small, Celebrate Wins

Change takes time. This week, challenge yourself to incorporate an additional vegetable serving into every meal. It could be a handful of spinach in your morning smoothie, roasted broccoli with lunch, or a side salad with dinner. Next week, introduce a new type of seed or nut like chia seeds in your oatmeal or almonds in your afternoon yogurt. Celebrating these small wins keeps you motivated and fosters a sense of accomplishment.

Explore the Rainbow on Your Plate

Nature’s candy aisle is overflowing with colorful fruits and vegetables, each packed with unique vitamins, minerals, and antioxidants that contribute to overall health. After mastering the art of incorporating more veggies, choose a new “superfood” fruit each week. Think vibrant berries rich in antioxidants, juicy oranges bursting with vitamin C, or a handful of cherries packed with heart-healthy benefits.

Remember, it’s okay to indulge occasionally, so don’t be too hard on yourself if you slip up. The key is to strive for balance and consistency in your eating habits.

-Richard Smith-Bernal

2. Sleep

Getting enough quality sleep is a cornerstone of living a long and healthy life. But let’s be honest, between work deadlines, social commitments, and the ever-present allure of our devices, achieving a perfect eight hours can feel like a distant dream. The good news is, you don’t necessarily need to overhaul your entire schedule to reap the benefits of restful sleep. Here’s how to prioritize the quality of your sleep within the time you have:

Craft a Calming Countdown

Our bodies thrive on routine. Establish a relaxing wind-down ritual 30-60 minutes before bedtime. This could include taking a warm bath, reading a book (not on a screen!), or practicing gentle stretches or yoga poses. These activities signal to your body that it’s time to transition from alert mode to sleep mode.

Tame the Tech Tyrant

The blue light emitted from electronic devices disrupts the production of melatonin, a hormone essential for sleep regulation. Power down your phone, laptop, and tablet at least an hour before bedtime. Opt for a low-tech alternative like reading a book by dim light or listening to calming music.

Craft a Sleep Sanctuary

Your bedroom should be a haven for sleep, not a battleground against distractions. Ensure your room is cool, dark, and quiet. Invest in blackout curtains to block out light, and consider using earplugs or a white noise machine to minimize disruptive sounds.

Embrace the Power of Relaxation Techniques

If worries or anxieties keep you up at night, try incorporating relaxation techniques into your bedtime routine. Simple deep breathing exercises, progressive muscle relaxation, or guided meditation can effectively calm your mind and prepare you for sleep.

By reducing your exposure to blue light and minimising stimulation, your body can naturally ease into a state of drowsiness earlier, leading to a more restful and rejuvenating sleep.

-Richard Smith-Bernal

3. Exercise

Incorporating regular physical activity into your life is one of the most powerful ways to invest in your long-term health and longevity. But let’s face it, the idea of spending hours on a treadmill or battling through weightlifting sets might not exactly spark joy for everyone. The key to making exercise a sustainable habit (and reaping its amazing benefits) is to find activities you genuinely enjoy. Here’s how to transform exercise from a chore to a source of movement magic:

Discover Your Exercise Personality

Not everyone thrives in a gym environment. Explore different activities to find your perfect fit. Do you crave the social interaction of a group fitness class like Zumba or spin? Perhaps the quiet contemplation of yoga or Pilates resonates more deeply. Maybe you’d enjoy the challenge and thrill of rock climbing or the camaraderie of a local sports league.

Make it Multi-Tasking Magic

Who says exercise can’t be productive? If you’re short on time, combine your workout with another activity you already enjoy. Listen to your favorite audiobooks or podcasts while taking a brisk walk or jog outdoors. Turn your daily commute into a mini-adventure by cycling or scootering to work. These small changes can make exercise feel less like a chore and more like a seamlessly integrated part of your day.

Embrace the Great Outdoors

Nature provides a fantastic (and free!) gym. Hiking, swimming, kayaking – the possibilities are endless. Exercising outdoors not only provides a dose of fresh air and sunshine but can also boost your mood and reduce stress. Grab a friend or family member and turn your workout into a fun social outing.

Start Small and Celebrate Wins

Don’t try to overhaul your entire routine overnight. Begin with small, achievable goals. This could be a 20-minute walk three times a week or a dance session in your living room to your favorite playlist. As you build endurance and confidence, gradually increase the duration or intensity of your workouts. Celebrating your achievements, no matter how small, will keep you motivated and on track.

By finding activities that bring you pleasure, you’ll be more likely to stick with them.

-Richard Smith-Bernal

4. Not Abusing Opioids 

This one may seem obvious or completely avoidable, but with opioid epidemics sweeping through communities over the past decade, it’s becoming more challenging to avoid. In fact, most who get swept up in an opioid addiction initially start on benign prescribed opioid-based painkillers for medical reasons. 

Fifty million people were prescribed opioids last year in the UK alone. The opioid death rate increased more than ten times in the last ten years in the USA, and similar increases occurred in the UK and Canada. 

Don’t take any prescription from your doctor lightly. Talk with your doctor about the risks of opioids and find a plan that balances your need for pain relief with the dangers at hand. And if you find yourself having a hard time getting off the prescription, seek help – the earlier, the better. 

5. Avoiding Alcoholism And Binge Drinking 

While enjoying a drink with friends or unwinding with a glass of wine after a long day can be a part of a balanced lifestyle, excessive alcohol consumption can significantly impact your health and longevity. Binge drinking, defined as consuming enough alcohol in a short period to raise your blood alcohol content (BAC) to 0.08% or above, is particularly detrimental. The exact number of drinks that constitute binge drinking can vary depending on factors like body weight, metabolism, and gender. For reference, the UK government defines binge drinking as six drinks for women and eight drinks for men within a single session, while the US standard is typically four drinks for women and five for men over two hours.

The good news? Curbing your alcohol intake and avoiding binge drinking is more manageable than you might think. Here are some practical steps to incorporate into your life:

Embrace Alcohol-Free Alternatives

The world of non-alcoholic beverages has exploded in recent years. Explore delicious craft beers, sparkling wines, and innovative cocktails that tantalize your taste buds without the alcohol content. Many restaurants and bars now offer dedicated menus of these flavorful options, so you can still enjoy the social aspects of drinking without compromising your health goals.

BYOB (Bring Your Own Beverage)

Don’t feel pressured to stick to alcoholic drinks at social gatherings. Consider bringing your own sparkling water or fancy juice to add a festive touch. You can even create your own signature non-alcoholic cocktail recipe to share with friends, proving that socializing can be just as fun without the booze.

Hydration is Your Hero

Alcohol dehydrates your body, which can exacerbate feelings of fatigue and contribute to headaches. Make water your go-to beverage throughout the evening, alternating between alcoholic drinks and glasses of water. Staying hydrated will help you feel better and might even encourage you to slow down your alcohol consumption naturally.

Find Fun in Alternatives

Think beyond alcohol when it comes to socializing. Plan activities that don’t revolve around drinking, like attending a sporting event, checking out a live music performance, or hosting a game night with friends. Explore your hobbies and interests, and discover new ways to connect with others that leave you feeling energized and fulfilled.

Focus on the Benefits

Shift your mindset. Instead of focusing on deprivation, remind yourself of the positive changes you’ll experience by cutting back on alcohol. Improved sleep, clearer thinking, and increased energy levels are just a few of the rewards that come with a healthier lifestyle.

With alcohol being such a prominent part of our culture, many underestimate the strong connection it has to chronic disease. It’s never too late to reevaluate your relationship with alcohol.

-Richard Smith-Bernal

6. Avoiding Tobacco 

For decades, the health community has been clear – smoking is a major threat to your long-term health. Cigarettes contain a cocktail of over 7,000 chemicals, many of them carcinogenic (cancer-causing) and linked to a plethora of health problems. With the rise of e-cigarettes (vapes), a new player has entered the scene, often marketed as a “safer” alternative. However, this portrayal can be misleading.

Here’s why protecting your lungs from harmful substances, whether traditional cigarettes or trendy vapes, is crucial for a long and healthy life:

The Dangers of Deception

While some e-cigarettes might not contain tobacco, many still contain nicotine, the highly addictive ingredient in cigarettes. Nicotine raises your blood pressure, increases your heart rate, and can harm brain development in young people. Additionally, the long-term health effects of inhaling the various flavorings and chemicals found in vape liquids are still largely unknown, posing a potential risk to your respiratory system.

Beyond the Hype

Vapes often come in sleek, colorful designs and fruity flavors, which can downplay the very real health risks they pose. Don’t be fooled by the marketing tactics. Any product that involves inhaling foreign substances into your lungs has the potential to damage this vital organ.

Prioritizing Your Lungs

Your lungs are the workhorses of your respiratory system, responsible for bringing oxygen into your body and removing carbon dioxide. Protecting them from harmful chemicals is paramount for your overall health. A healthy respiratory system translates to better stamina, improved energy levels, and a reduced risk of chronic lung diseases like COPD (Chronic Obstructive Pulmonary Disease).

E-cigarettes are not the solution to a smoking problem. Talk to a doctor about other ways to ease off of a nicotine addiction that don’t include harming your lungs.

-Richard Smith-Bernal

7. Positive Social Relationships

Building and maintaining positive social relationships throughout life is crucial for our well-being. Recently, the United States Surgeon General raised concern about a “loneliness epidemic,” which became even more pronounced during the Covid-19 pandemic. Loneliness can have severe consequences for both physical and mental health, including increased stress, depression, and even a higher risk of certain chronic illnesses.

Fortunately, there are many ways to combat loneliness and cultivate meaningful connections with others. One option is volunteering your time and skills to help others in your community. Volunteering not only allows you to make a positive impact but also provides opportunities to meet like-minded individuals who share your interests and values. You can also discover other social activities in your community, such as local sports leagues or art classes. 

Technology can also be a valuable tool for finding and maintaining social connections. Online resources such as meetup groups and social networking platforms provide opportunities to connect with people who share your interests or hobbies. Additionally, there are now apps specifically designed to help individuals find platonic friendships, functioning similarly to dating apps but focused on fostering non-romantic relationships.

8. Managing Stress

Stress. It’s a part of life, but letting it become a constant companion can wreak havoc on your health and well-being. Chronic stress weakens your immune system, increases your risk of heart disease, and can even contribute to mental health struggles like anxiety and depression. The good news? You have the power to manage stress and prevent it from taking control. Here’s how incorporating healthy habits can become your personal stress-fighting toolkit:

Fuel Your Body Right

The food you eat directly impacts your energy levels, mood, and overall resilience to stress. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides your body with the essential nutrients it needs to function optimally. Say goodbye to processed foods and sugary treats that can contribute to mood swings and energy crashes. By nourishing your body with healthy choices, you’re laying the foundation for a calmer, more stress-resistant you.

Move Your Body, Manage Your Mood

Exercise isn’t just about physical fitness; it’s a potent stress-buster. Physical activity releases endorphins, those feel-good chemicals that elevate your mood and combat stress hormones. Find an activity you enjoy, whether it’s a brisk walk in nature, a heart-pumping dance class, or a relaxing yoga session. Even just 20-30 minutes of moderate exercise can significantly reduce stress levels and leave you feeling more centered and energized.

The Power of Positive Connections

Humans are social creatures, and strong social connections are vital for emotional well-being. Spend time with loved ones who support and uplift you. Develop a network of friends who share your interests. Social interaction provides a sense of belonging, reduces feelings of isolation, and offers a buffer against stress. Don’t be afraid to reach out for help from friends, family, or a therapist if you’re feeling overwhelmed.

Sleep: Your Stress Sanctuary

Chronic sleep deprivation can exacerbate stress and make it harder to cope with challenges. Aim for 7-8 hours of quality sleep each night. Develop a relaxing bedtime routine to wind down before sleep. Create a sleep-conducive environment in your bedroom – cool, dark, and quiet. By prioritizing quality sleep, you’re giving your body and mind the rest they need to recharge and face stress with renewed resilience.

Think of it as a two-in-one package. Each positive habit you incorporate contributes to both your overall well-being and your ability to cope with stress.

-Richard Smith-Bernal

The Power Of One

Another key finding of the study is that adopting just one of these habits can increase your lifespan. Earlier is better, but adopting just one of these habits in your 40s, 50s, 60s, or even in your 90s makes a difference. 

It’s never too late to make a positive change in your health. Give yourself grace and ease into positive habits over time.

-Richard Smith-Bernal

About The Juice Smith

The Juice Smith is a health-focused company founded by Richard Smith-Bernal in 2013 with a mission to promote wellness through unprocessed, natural foods. They offer a diverse range of products, including cold-pressed juices, raw treats, dehydrated snacks, and wellness items, all made in-house using high-quality ingredients. Committed to quality, craftsmanship, and community, The Juice Smith emphasises organic sourcing, cold-press juicing, and a collaborative approach to health and sustainability.

Methodology:

The study from the American Society of Nutrition:

https://www.eurekalert.org/news-releases/995553

Stats on chronic disease deaths:
https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases#:~:text=Key%20facts%201%20Noncommunicable%20diseases%20%28NCDs%29%20kill%2041,in%20low-%20and%20middle-income%20countries.%20…%20M%C3%A1s%20elementos

Opioid use in the UK:
https://www.gov.uk/government/statistics/substance-misuse-treatment-for-adults-statistics-2022-to-2023/adult-substance-misuse-treatment-statistics-2022-to-2023-report#trendsover-time

https://www.priorygroup.com/blog/opioids-understanding-the-current-state-in-the-uk#:~:text=Last%20year%20alone%20in%20the%20UK%3A%201%2050,greater%20usage%20of%20opioids%20amongst%20the%20socially%20disadvantaged

Binge drinking definition UK:
https://www.gov.uk/government/publications/delivering-better-oral-health-an-evidence-based-toolkit-for-prevention/chapter-12-alcohol

Social connection study:
https://www.hhs.gov/surgeongeneral/priorities/connection/index.html?utm_source=osg_social&utm_medium=osg_social&utm_campaign=osg_sg_gov_vm

• On 17 May 2024
• By Admin
• Food And Drink, Health And Beauty, Women's Interest
• 0 Comments

Best Foods To Boost Your Libido

On the JJ Barnes Blog, with life being full of stress, anxiety and exhaustion, I check out the best foods to boost your libido, because we all deserve a healthy sex life, no matter how much pressure we’re under.

Let’s face it, life can be a pressure cooker. Between work deadlines, endless errands, and the ever-present hum of daily anxieties, it’s no wonder our libidos sometimes take a backseat. But here’s the thing: a healthy sex life isn’t just about physical intimacy; it’s about connection, stress relief, and overall well-being.

So, what if I told you there were ways to naturally boost your libido, even when you’re feeling burnt out? While various factors can influence libido, including stress, lifestyle, and hormonal balance, diet can also play a pivotal role.

In this blog post, I’ll delve into the delicious world of libido-enhancing foods thanks to top tips from health expert Dr. Peter White of Phallosan Forte.

Remember, a healthy sex life doesn’t have to be a casualty of our busy lives. By incorporating these simple dietary choices, we can all reignite the flame (in a healthy, delicious way) and rediscover the joy of intimacy, no matter how much pressure life throws our way.

Best Foods To Boost Your Libido

Almonds and walnuts

Nuts, particularly almonds and walnuts, are excellent libido boosters. These crunchy snacks are packed with essential fatty acids, including omega-3s, vital for maintaining hormone balance.

Additionally, almonds are a rich source of arginine, an amino acid that helps relax blood vessels, facilitating increased blood flow. Enhanced blood flow can, in turn, lead to better genital sensation and arousal in both men and women.

Almonds also contain L-arginine, an amino acid that the body converts into nitric oxide. Nitric oxide plays a crucial role in relaxing blood vessels, which can be beneficial for erectile function in men.

Walnuts are champions of omega-3 fatty acids, known for their heart-healthy benefits. But these essential fats might also play a role in sexual health. Omega-3s can improve blood flow and potentially enhance sexual function and desire.

Walnuts also contain small amounts of dopamine, a neurotransmitter associated with pleasure and reward. While the impact of this on libido is not fully understood, it might contribute to a more positive and receptive sexual experience.

Snacking on a handful of nuts daily can help keep your libido firing on all cylinders. Think of almonds and walnuts as part of a well-balanced diet that supports overall health and well-being. This, in turn, can positively impact your energy levels, mood, and potentially, your libido.

Dark chocolate

Next up is dark chocolate. Not only can it satisfy sweet cravings, but dark chocolate also contains flavonoids, which are potent antioxidants that promote cardiovascular health. A healthy heart is essential for optimal blood circulation, including to the genitals.

Dark chocolate, especially varieties with a higher cocoa content (70% or above), boasts a unique blend of ingredients that might contribute to a more fulfilling sex life:

• Phenylethylamine (PEA): This natural mood elevator acts similarly to the chemicals our bodies produce when we fall in love. PEA can create feelings of euphoria and pleasure, potentially enhancing sexual desire.
• Serotonin Sunshine: Dark chocolate is a source of serotonin, a neurotransmitter associated with happiness and well-being. Lower serotonin levels can contribute to decreased libido, so a boost from chocolate might be beneficial.
• The Flow Factor: Cocoa contains flavanols, antioxidants that improve blood flow throughout the body. This can lead to better genital sensation and arousal in both men and women.

Avocados

These creamy fruits are rich in monounsaturated fats, which support healthy cholesterol levels and improve blood flow throughout the body. Enhanced circulation can lead to better genital sensation and arousal in both men and women.

Furthermore, avocados are loaded with vitamin E, a nutrient that boosts testosterone production and may enhance sperm quality. Studies suggest Vitamin E deficiency might be linked to lower libido in women, so incorporating avocados into your diet could be a positive step.

Adding avocado slices to your salads or blending them into smoothies can provide a delicious libido-boosting kick.

Spinach

Popeye’s go to superfood is loaded with magnesium, a mineral crucial for muscle function and nerve transmission. Spinach is a good source of magnesium, a mineral crucial for healthy blood flow. As with other libido-linked foods, improved circulation can lead to better genital sensation and arousal in both men and women. Magnesium also plays a key role in regulating testosterone levels, making spinach a must-have for maintaining a healthy libido.

Whether sautéed, steamed, or blended into a green smoothie, incorporating spinach into your diet can potently boost your libido.

Libido-boosting foods and their beneficial chemicals

In summary, the path to a healthy libido begins with the foods we eat. By incorporating libido-boosting foods like dark chocolate, avocados, nuts, and spinach into your diet, you can naturally enhance your performance in the bedroom, as well as improve your quality of life.

It’s important to remember that a healthy libido is not just about physical satisfaction, it’s a reflection of overall well-being.

It’s also crucial to prioritize regular exercise, manage stress effectively, maintain a healthy weight, limit alcohol consumption, and avoid smoking. Engaging in consistent physical activity not only improves cardiovascular function and enhances blood flow, crucial for sexual arousal and performance, but also boosts testosterone levels, the hormone vital for maintaining a healthy sex drive.

Additionally, exercise helps to manage stress, a common libido killer, by promoting the release of endorphins, the body’s natural mood elevators, and reducing cortisol levels, the stress hormone.

-Dr. Peter White at Phallosan Forte

• On 6 May 2024
• By Admin
• Food And Drink
• 0 Comments

I Discover Your Star Sign Chocolate, Are You Brave Enough?

On the JJ Barnes Blog, I discover the best star sign chocolate for every sign of the zodiac to see if I can find the perfect sweet treat, and wonder if I’m brave enough to try it.

Are you getting a bit bored of your go-to chocolate bar, but you’re not sure what new treat to replace it with? Maybe you would enjoy something creamy and luxurious, or perhaps you want to try a burst of fruity flavor. But what if the answer to your chocolate needs wasn’t random, but written in the stars?

Chocolate, with its rich variety of flavours, mirrors the complexity of the human experience, much like the diverse traits embodied by the signs of the Zodiac. Each chocolate flavour holds its own essence, resonating with the unique characteristics of different astrological personalities.

Intrigued? Me too! That’s why I embarked on a delicious quest to discover the perfect chocolate for each zodiac sign. Jason Vishnefske from Santa Barbara Chocolate sent over a list of twelve delicious chocolate flavour combinations, each tailored to match the distinct traits of every star sign. By combining astrology’s insights with the decadent world of chocolate, I bring you the ultimate guide to star sign chocolate, and some of them are quite intense!

Star Sign Chocolate Guide

Aries (March 21 – April 19) – Chilli Chocolate

For an Aries, subtlety is for chumps. They crave intensity, and that goes for their chocolate too, which is why scorched chilies shoved into a milk chocolate bar is the perfect blend. Ruled by Mars, the god of war, Aries approach life with a bull-in-a-china-shop mentality, and their love for excitement and experience borders on recklessness, even when it comes to their sweet tooth.

The initial sweetness gives way to a gentle warmth that builds on the palate, a pleasant tingle that mirrors your own adventurous personality. Just like you crave excitement and new experiences, chilli chocolate offers a delicious departure from the ordinary. Each bite is a surprise, a perfect match for your impulsive and thrill-seeking nature. So, ditch the predictable milk chocolate, Aries. Embrace the bold heat and embark on a flavor adventure with chilli chocolate – it’s a fiery match made in zodiac heaven!

Just like how these flavours blend in chocolate, Aries mixes sweetness with a little kick. Not everyone can handle this flavour, just like not everyone can handle Aries’ fiery personality. But for those who can, they’re in the elite club!

-Jason Vishnefske

Taurus (April 20 – May 20) –  Peanut Butter Chocolate 

Tauruses, being an earth sign, are grounded and practical, just like the earthy flavour of peanuts. They have a knack for enjoying life’s simple pleasures and finding contentment in the familiar. Peanut butter’s rich, nutty taste resonates with Taurus’s appreciation for stability and reliability. So, if you’re a Taurus, embrace your earthy peanut butter vibe and savour the grounded sweetness it brings to your life.

Unlike some signs who chase novelty, Taurus, you find beauty in consistency. And that’s precisely what peanut butter chocolate offers. It’s a reliable treat, a flavor combination you can revisit time and time again with guaranteed satisfaction. It’s like your favorite pair of cozy slippers – comforting, familiar, and utterly delightful.

If you’re a Taurus, you might’ve been called a homebody or introvert, but who doesn’t love cosiness? And what’s cosier than the timeless duo of peanut butter and chocolate? Like this flavour, Taurus knows how to appreciate the classics while indulging in something deliciously comforting.

-Jason Vishnefske

Gemini (May 21 – June 20) – White Chocolate 

Even sceptics can’t resist raising an eyebrow at a Gemini, known as one of the most controversial signs in the Zodiac. With their twin symbol, some call them two-faced, but really, Geminis are just full of layers. So, dive into the controversy with the most debated chocolate around. 

Just like a Gemini can embrace new experiences and flavors, white chocolate welcomes experimentation. It pairs beautifully with fruits, nuts, and even savory elements like chili flakes, mirroring the adaptability and love for variety of a Gemini.

White chocolate often sparks arguments—it’s made from cocoa butter but lacks cocoa solids, unlike its darker counterparts. Yet, cocoa butter does come from the chocolate plant, so people who say white is ‘not real chocolate’ are technically wrong.

-Jason Vishnefske

So, while white chocolate is both chocolate and not chocolate simultaneously, it’s just as multi-dimensional as this notorious astrological sign.

Cancer (June 21 – July 22) – Birthday Cake

Birthday cake chocolate combines the rich indulgence of chocolate with the familiar sweetness of cake. It’s a harmonious blend that offers a sense of comfort and security, just like a warm hug on a rainy day – something Cancers deeply appreciate.

It’s your party, and you’ll cry if you want to, Cancer. After all, as a Cancer, you’re known for your deep emotional connection and sensitivity. And what’s better after a good cry than indulging in a slice of cake? Feeling deeply is Cancer’s superpower, and every superhero needs the right fuel. 

So embrace your emotions and treat yourself to a taste that’s as comforting and sweet as your nurturing personality.

Chocolatiers like to experiment with trendy flavours. Those who do it well can capture the taste of an entirely different dessert within the chocolate medium.

-Jason Vishnefske

Leo (July 23 – August 22) – Gold Leaf Chocolate 

Leo isn’t going to be the kind of chocolate you can find in any old grocery store—picture instead a decadent display in a Parisian patisserie crafted by skilled chocolatiers. Leos, ruled by the sun, naturally gravitate toward the spotlight. They’re known for their confidence, generosity, and magnetic charisma. Just like how gold can catch the eye, Leos command attention wherever they go. So, it’s only fitting that their chocolate is as bold and captivating as they are!

The first bite is a sensory explosion. The smooth, luxurious chocolate melts on your tongue, delivering a wave of rich, satisfying flavor. Then comes the visual spectacle – the shimmering gold leaf adorning the chocolate, catching the light and adding a touch of extravagance. It’s a presentation worthy of a Leo’s discerning palate.

Virgo (August 23 – September 22) – Coffee 

Virgos, ruled by Mercury, the planet of communication and precision, are like that reliable cup of morning joe—they’ll pick you up when you’re feeling down with their analytical and practical approach. Coffee and chocolate make a classic duo, blending seamlessly just like a perfectionist Virgo.  With their attention to detail and knack for organisation, you can count on a Virgo to handle any situation gracefully.

Virgos don’t just indulge for the sake of indulging. Coffee chocolate offers a delightful treat while also providing a subtle caffeine kick. It’s a way to satisfy your sweet tooth and sharpen your focus, perfectly aligning with your desire for efficiency and productivity.

This flavour pairs perfectly with either milk or dark chocolate, depending on your mood for sweetness. So, whether you need a boost or a moment of indulgence, Virgo’s coffee-flavoured chocolate has got you covered.

Libra (September 23 – October 22) – Dark Chocolate Sea Salt

A great salted chocolate nails the perfect balance between sweet and savoury, just like a Libra, who’s all about finding harmony in life’s flavours. This Air sign, ruled by Venus, the planet of love and beauty, seeks fairness and elegance in everything they do. The dark chocolate element adds a touch of sophistication and depth, reflecting Libra’s refined taste.

Libras believe in fairness and equality. Dark chocolate sea salt embodies this principle. Neither the chocolate nor the sea salt overpowers the other. They exist in perfect harmony, creating a flavor experience that is greater than the sum of its parts.

Picture a Libra indulging in this chocolate, eyes closed, savouring every moment—a poetic experience that resonates with their romantic nature. Dreamy and balanced, it’s a perfect treat for the Libra palate!

Scorpio (October 23 – November 21) Extra Dark Chocolate Raspberry  

Scorpios are mysterious, alluring, and, let’s face it, pretty sexy. But beneath their tough exterior lies a sweetness you might not expect. Think of them like extra dark chocolate—80% cacao or more. Sure, it’s intense and bitter at first, but then you discover the sweet surprise inside, just like these water signs. And adding raspberry? It’s like uncovering a secret delight that perfectly complements their complex nature.

Scorpios crave intense experiences, and this chocolate combination delivers. The dark chocolate is bold and uncompromising, mirroring your passionate nature. The raspberries add a layer of complexity, a hint of sweetness that keeps things interesting, just like your enigmatic personality.

The percentages on chocolate bars reflect the ratio of cacao products to sugar; the higher the percentage, the more bitter a chocolate will be.

-Jason Vishnefske

Sagittarius (November 22 – December 21) – Ginger Lemon Chocolate

This archer always hits the mark! Just like the layers in every Sagittarius, the sweet, sour, and spice in ginger lemon chocolate highlights their complexity. Ruled by Jupiter, the planet of expansion and adventure, Sagittarians are known for their optimistic and adventurous spirit. 

Sagittarius’s elemental fire resonates with ginger’s warmth, adding a fiery kick to their personality. Meanwhile, the zesty lemon reflects their lively and energetic nature, always seeking new experiences and excitement. It’s a surprising mix, but who else but creative chocolatiers (maybe even some Sagittariuses themselves?) could dream up such a bold flavour combo as ginger lemon chocolate? 

Ginger adds just the right kick to chocolate, imitating the shock factor of the spiciness from a chilli but still being bright enough to dance on the palette instead of making the consumer want to reach for a glass of water. 

-Jason Vishnefske

Capricorn (December 22 – January 19) – Caramel Chocolate

Traditional, classic, but irresistible—that’s a Capricorn and caramel chocolate for you! Ruled by Saturn, the planet of discipline and ambition, Capricorns are known for their practicality, determination, and unwavering work ethic. 

Capricorns are reflected in this pairing well, as they add depth, warmth, and wisdom to any interaction. Their Earth-elemental nature resonates with the grounded sweetness of caramel, symbolising their reliability and steadfastness. So, when you bite into caramel chocolate, think of the dependable and comforting presence of a Capricorn by your side.

Caramel, despite its sweetness, adds a depth and a warmth to chocolate. It’s why this flavour combination is one of the most popular and has stood the test of time.

-Jason Vishnefske

Aquarius (January 20 – February 18) – Lavender Chocolate

Imaginative, unconventional, and always marching to the beat of their own drum— that’s an Aquarius for you! Ruled by Uranus, the planet of innovation and individuality, Aquarians are known for their forward-thinking nature and unique perspective on the world. 

Lavender has a complex aroma and flavor, with hints of floral sweetness and a touch of earthy bitterness. This mirrors the Aquarian’s enigmatic nature. They’re not easily categorized, and lavender chocolate reflects this complexity, leaving a lingering intrigue on the palate.

Aquarians are often drawn to the ethereal and otherworldly. Lavender, with its association with calmness and relaxation, evokes a sense of peace and tranquility, mirroring their ability to see the bigger picture and their connection to the universe. It’s a flavor that takes them on a journey beyond the ordinary.

Lavender, or any floral, is a subtle flavour when added to chocolate. It’s still distinct, however, and anyone with a creative spirit will appreciate it. 

-Jason Vishnefske

Star Sign Chocolate

We’ve explored the delightful world of zodiac-inspired chocolate pairings, delving into the unique flavors that resonate with each star sign. From my intense Scorpio rasberry with dark chocolate, to the comforting nostalgia of birthday cake chocolate for Cancers like my little girl, there’s a chocolate treat out there waiting to be discovered by every astrology aficionado.

Remember, these pairings are just a starting point! Don’t be afraid to experiment and find your own personal chocolate soulmate. After all, the best part about chocolate (and astrology) is the journey of discovery. So, grab a bar, savor the flavors, and see if the stars have aligned your sweet tooth with the perfect chocolate match. Happy indulging!

• On 23 Apr 2024
• By Admin
• Food And Drink, Health And Beauty
• 0 Comments

Is Kimchi Good For Me?

On the JJ Barnes Blog, in my continuing efforts to improve my health, I ask is Kimchi good for me and learn about how to eat this fermented superfood.

In my ongoing quest for a healthier, happier me, I’ve been exploring all sorts of interesting ingredients. Lately, fermented foods have been catching my eye – especially the fiery red beacon known as kimchi. But is kimchi good for me beyond the taste buds? Can this spicy staple from Korea truly be a superfood? Intrigued, I decided to delve deeper into the world of kimchi, exploring its nutritional profile and how to best incorporate it into my diet.

According analysis of Google Trends by sports nutrition experts at Bulk.com, searches for ‘kimchi’ have reached their highest point worldwide in the past five years. This is following a recent study which reported that men who ate up to three servings of kimchi per day reported an 11% lower prevalence of obesity, compared to those who ate less than three servings per day.

Worldwide, searches for the fermented superfood increased by 50.4% between 28 January to 3 February this year compared to the average, to hit its highest search interest in the past five years. This is the equivalent of around 876,000 searches being make worldwide between January and February this year, according to Google Trends extension, Glimpse. 

Furthermore, UK searches for ‘kimchi’ have increased by a staggering 153.8% when compared to the five-year average, with around 48,000 searches make between January and February this year. In the UK, the search term ‘kimchi’ also recorded its highest search interest in five years between 28 January to 3 February. 

What is kimchi?

Kimchi is a traditional South Korean side dish that is typically made by combining chopped napa cabbage or Korean radish, with aromatics such as garlic, chilli and ginger. It is then left to ferment at room temperature in a salt brine for 1-2 days to improve its taste, texture and health benefits. 

There are many varieties of kimchi, with some being spicier than others and some incorporating additional vegetables or seafood. It’s a versatile ingredient that can be enjoyed on its own, used as a condiment, or even cooked into soups and stews.

Why has kimchi become more popular? 

Kimchi has gained popularity due to a study published in the medical journal BMJ Open, which suggests that regularly eating kimchi can prevent weight gain.  

The study found that men who ate up to three servings of kimchi a day were found to have an 11% lower obesity risk compared to those who ate less than one serving daily. 

Plus, globalization and a growing Asian market have made kimchi more readily available in grocery stores around the world. People no longer need to seek out specialty stores to find it.

Why is kimchi good for you? 

Due to the fermentation process that kimchi undergoes, it is considered to be a probiotic. The ‘good’ lactobacilli bacteria in kimchi can help to maintain a healthy gut flora and digestion, in addition to reducing symptoms of irritable bowel syndrome (IBS) and colon inflammation.  

Kimchi also contains choline which helps to maintain your cells, muscles, nervous system and mood, as well as vitamin C, which helps strengthen your immune system and decreases inflammation.  

It is also rich in vitamin K, which helps your blood to clot and keeps your bones from becoming brittle. 

Where can I find kimchi? 

You can find kimchi in the refrigerated section of many major supermarkets or down the world foods aisle. To find more authentic kimchi, try visiting an Asian food store or ordering it online. 

Be sure to check the ingredients of your kimchi, to avoid buying ones with added sugar or preservatives, to ensure you are reaping the most health benefits. 

How can I add more kimchi to my diet? 

Start Small, Spice Up Gradually:

Kimchi can range from mild to fiery. If you’re new to the heat, begin with a small amount on the side or chopped into bite-sized pieces. You can gradually increase the quantity as your taste buds adjust.

Simple Sidekick:

The easiest way to introduce kimchi is as a standalone side dish. Pair it with grilled meats, fish, or tofu for a flavor explosion.

Elevate Your Rice Dishes:

Kimchi adds a vibrant kick to fried rice or plain steamed rice. Saute chopped kimchi with a little oil before adding your cooked rice and vegetables.

Soup and Stew Savior:

Kimchi adds depth and complexity to soups and stews. Toss in some chopped kimchi during the simmering process to infuse the broth with its unique flavor.

Pancake Powerhouse:

Get creative! Add chopped kimchi to pancake batter for a savory and spicy twist. This works great with Korean kimchi pancakes (kimchi jeon) or even your favorite potato or veggie pancakes.

Kimchi Cooking 101:

Kimchi is typically eaten raw, but you can also cook it! Here are some ideas:

• Sautéed Kimchi: Heat some oil in a pan and saute chopped kimchi for a few minutes until softened. Enjoy it as a side dish or add it to scrambled eggs.
• Kimchi Stir-fry: Combine kimchi with your favorite stir-fry ingredients like vegetables, tofu, or meat for a quick and flavorful meal.
• Kimchi Stew (Kimchi jjigae): This hearty Korean stew features kimchi, pork (or tofu for a vegetarian option), vegetables, and a flavorful broth. It’s a perfect comfort food on a cold day.

Remember: Cooking kimchi mellows out the spice and tanginess. Start with a small amount and adjust according to your preference.

Beyond the Basics:

The beauty of kimchi is its versatility. Explore online resources for endless recipe inspiration, from kimchi quesadillas to kimchi mac and cheese. Get creative and have fun incorporating this flavorful fermented friend into your meals!

• On 10 Apr 2024
• By Admin
• Food And Drink, Health And Beauty
• 0 Comments

Top Five Alternatives To Coffee

On the JJ Barnes Blog, as a self confessed coffee-addict, I decided to investigate the best alternatives to coffee, and whether it’s worth substituting any of my daily caffeine intake.

Coffee Lover

It’s no secret that the U.K. is obsessed with coffee. On average, people in the nation drink 98 million cups of caffeinated beverages daily, meaning that one person consumes around 528 cups of coffee per year or 1.5 cups daily.

Let’s face it, coffee is my muse. That rich, dark elixir gets my brain buzzing and my fingers flying across the keyboard. But lately, that second (or third, or shall we say, fourth) cup has been leaving me feeling jittery and a tad on edge. As a true coffee connoisseur, the thought of ditching the joe entirely seemed unthinkable. However, the desire for a calmer, more focused energy source started to brew within me.

Coffee may be delicious, but it is also highly addictive. In fact, people can become physically dependent on caffeine, experiencing cravings and going through withdrawal symptoms such as sleepiness, reduced alertness and poor memory.  

So, I embarked on a quest to find worthy contenders – beverages (and maybe even some surprising non-beverages) that could rival the mighty coffee bean. Was it possible to find an alternative that could satisfy my taste buds and keep my productivity flowing?

To help me out, experts from mushroom coffee alternative MUD\WTR UK sent over a list of five alternatives to coffee. Join me as I exploring their unique benefits and whether they can truly dethrone my favourite drink.

Top Five Alternatives To Coffee

Lion’s mane mushrooms 

Lion’s mane mushrooms are a type of fungi recognisable for their white and fluffy appearance. They have a history of being used in traditional Chinese medicine, although professionals are continuing to prove the mushroom’s ability to regulate blood sugars, promote heart health and reduce high blood pressure.  

On top of these benefits, the mushroom also promotes energy levels and combats fatigue. These properties make lion’s mane mushrooms the ideal coffee alternative. They can be cooked like regular mushrooms, consumed as a drink or taken as a supplement during the daytime.

Cocoa beans 

Cocoa beans are valued for more than their delicious flavour. Found in the Amazon rain forest, the dried and fermented seeds are used to treat heart disease, high blood pressure, high cholesterol, inflammatory conditions, insulin resistance and more.  

Cocoa beans are also ideal for people looking to cut back on coffee. They contain theobromine, a natural stimulant which increases energy slowly throughout the day – just like caffeine, although cocoa beans aren’t addictive and as short-lived.   

Matcha tea 

Matcha, an earth-flavoured tea made from Japanese green tea powder, has a whole host of health benefits. For example, the drink contains polyphenols, which protect the body against disease, and chlorophyll, which supports brain function. 

Matcha tea also packs a powerful punch. A cup of matcha tea contains around 50mg of caffeine per serving. In comparison to coffee, which has anywhere between 100mg to 200mg per serving, meaning that matcha is a sensible alternative for those wishing to cut down on caffeine, rather than cut it out of their diet completely.  

Peppermint and ginger tea 

Herbal teas are caffeine free, but that doesn’t mean they can’t promote alertness. In fact, research has shown that teas support energy levels by nourishing the body. Even the act of making a herbal tea can help wake someone up in the morning.  

Peppermint tea, for example, been found to support digestion and improve cognitive function. The same can be said for ginger tea, which helps oxygen circulate around the body, therefore giving people more energy throughout the day.  

Ashwagandha 

Ashwagandha, otherwise known as Indian ginseng or winter cherry, has multiple health benefits. These include, but are not limited to, relieving stress, increasing muscle strength, improving sexual function in women and boosting fertility in men.  

In addition, studies have shown that ashwagandha can sharpen focus, improve memory and boost attention spans. These are three of the main benefits of coffee which can be enjoyed without the drawbacks of caffeine.

Daily strategies to reduce coffee consumption 

1. Caffeine helps people to feel alert by blocking sleep-promoting receptors, according to primary care physician Dr Ramkissoon. People can mimic this by exercising when they cut down on caffeine. Running in the morning, for example, releases endorphins that make some people feel awake, just like coffee.   

2. Create a plan of action before cutting down on coffee. This will be unique to each person and their situation – for example, one person may reduce their intake by half over the next two weeks. Visualising this action plan can also help, with studies showing that imagining success can improve outcomes.   

3. Remember to take it slow. Just like any other addictive substance, caffeine withdrawal can cause numerous symptoms. So, rather than going cold turkey, it’s best to cut out coffee a bit at a time over the course of a few weeks. Decaf coffee can also be used to help curb cravings during this time.   

4. Stay hydrated. Studies have shown that dehydration can cause fatigue, which may lead people to consume more coffee. By drinking eight cups of water a day, people are more likely to feel awake and less likely to rely on caffeine.   

5. Find the right replacement for you. Coffee is delicious, but there are countless substitutes that are just as mouth-watering.  

Coffee is the most popular drink in the U.K., according to data from Statista. In addition to its unique flavour, the drink contains caffeine that increases dopamine, a neurotransmitter that promotes pleasure. However, caffeine is highly addictive and can have negative side effects, such as headaches and dizziness, when consumed in excess. So, it’s no surprise that two in five coffee drinkers are searching for ways to reduce their daily intake, as reported by Mintel. There are countless alternatives that offer the positives of coffee without the downsides of caffeine; people just need to find the right solution for themselves.

-Shane Heath, founder of MUD\WTR UK

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• On 27 Mar 2024
• By Admin
• Food And Drink, Health And Beauty
• 0 Comments

What Do Celebrities Eat For Beautiful Skin?

On the JJ Barnes Blog, I discover what celebrities for beautiful skin, and how easy it will be to incorporate those foods into my own diet.

Ever wondered how celebrities maintain that seemingly invincible, camera-ready glow? While access to top dermatologists and aestheticians might seem like a faraway dream, the secret to radiant skin might be closer than you think – it’s what’s on your plate!

Today, I’m diving into the world of celebrity skincare…through food! I’m learning about the surprisingly simple, delicious ingredients A-listers swear by for a healthy, vibrant complexion. Get ready to ditch the complicated routines and embrace the power of food – because beautiful skin can be as easy as your next grocery trip!

Food For Skincare

What you eat significantly affects your skin’s overall health and appearance. Consuming a diet high in processed foods, sugary snacks, and unhealthy fats can hurt your skin’s appearance. These foods can contribute to inflammation in the body, which may manifest as acne, redness, or dull skin. Additionally, diets lacking essential nutrients like vitamins A, C, and E and omega-3 fatty acids can result in skin issues such as dryness, wrinkles, and uneven tone. 

By prioritising a diet focused on whole, nutrient-dense foods, you can support your skin’s health from the inside out, leading to a more youthful and radiant complexion. With all this in mind, skincare experts at Supplement Doctor sent over a list of food celebrities eat for beautiful skin, and I’ve explored them further and how they help.

What Do Celebrities Eat For Beautiful Skin?

Meghan Markle Eats Nuts

Nuts are super-rich in various vitamins, minerals, and antioxidants and are the go-to snack for many celebrities, including Meghan Markle.

According to an interview with Delish in 2016, the Duchess of Sussex confessed to eating whole almonds and gluten-free foods to get healthy glowing skin during her role in Suits. Almonds are a great source of vitamin E, which can help to protect your skin from UV rays, retain moisture, and repair skin tissue.   

A study by researchers at the University of California, Davis (UC Davis) looked at the effects of almonds on skin health. It found that the daily eating of almonds may help reduce the severity of facial wrinkles in post-menopausal women. 

• Vitamin E Extravaganza: Almonds are a champion source of vitamin E, often dubbed the “skin vitamin.” This antioxidant powerhouse combats free radicals, those pesky molecules that damage skin cells and contribute to wrinkles and dullness. A handful of almonds provides a significant portion of your daily recommended vitamin E intake, promoting healthy skin cell function and a youthful glow.
• Moisture Magic: Dry, flaky skin? Almonds come to the rescue! They contain healthy fats, including monounsaturated fats, which help your skin retain moisture. This translates to a plump, hydrated appearance that keeps wrinkles and fine lines at bay.
• Zinc Power: Zinc plays a crucial role in skin health. It supports wound healing, protects against sun damage, and even helps combat acne. Almonds are a great source of zinc, giving your skin the internal support it needs to stay healthy and radiant.
• Beyond the Basics: The benefits of almonds for skin go beyond these core nutrients. They also contain other essential vitamins and minerals like vitamin B2, copper, and magnesium, all of which contribute to overall skin health and a healthy inflammatory response.pen_spark

 Victoria Beckham Eats Fish

Kate Middleton and Victoria Beckham are known to be big fans of eating fish.

Victoria Beckham’s diet has been reported widely for eating grilled fish and vegetables daily and rarely deviating from it. Kate Middleton opts for sushi regularly, including salmon teriyaki, a fantastic source of omega-3 fatty acids, vitamins, and nutrients, which helps protect the skin from oxidative stress, leading to anti-ageing and collagen-boosting benefits.  

• Omega-3 Powerhouse: Fatty fish like salmon, mackerel, and sardines are brimming with omega-3 fatty acids. These essential fats are like superheroes for your skin. They have potent anti-inflammatory properties that help soothe irritation, redness, and even acne – perfect for those struggling with breakouts. Omega-3s also promote skin cell health and hydration, leading to a plumper, more youthful appearance.
• Vitamin E Bonanza: Just like almonds, fish is another excellent source of vitamin E, the “skin vitamin.” This antioxidant warrior fights free radicals that damage skin cells and contribute to wrinkles and dullness. A serving of fish helps you reach your daily vitamin E needs, promoting healthy skin cell regeneration and a radiant glow.
• Zinc’s Skin Shield: Zinc plays a vital role as a skin protector. It aids in wound healing, defends against sun damage, and even helps regulate oil production, potentially reducing the risk of acne breakouts. Fish, particularly shellfish like oysters and shrimp, are rich in zinc, providing your skin with the internal support it needs to stay healthy and resilient.
• Hydration Hero: Dry, flaky skin can make your complexion look dull and tired. Fish comes to the rescue again! It’s a natural source of healthy fats, which help your skin retain moisture. This translates to a plump, hydrated appearance, keeping wrinkles and fine lines at bay.

Megan Fox Eats Berries

Berries such as blueberries, strawberries and blackberries are collagen-stimulating and contain nutrients such as Vitamin C and ellagic acid, which helps provide a youthful glow and ease sun-induced UV skin pigmentation.

In a 2017 interview with Business Insider, Megan Fox’s trainer Harley Pasternak stated she starts her day with egg whites or a ‘red smoothie’ that contains seasonal berries, chai tea, protein powder and a bit of almond milk.   

• Antioxidant All-Stars: Berries are bursting with antioxidants, those powerful molecules that fight free radicals. Free radicals are like tiny vandals in your body, damaging skin cells and contributing to wrinkles, fine lines, and dullness. The antioxidants in berries neutralize these free radicals, protecting your skin from premature aging and promoting a healthy, youthful glow.
• Vitamin C Vibrancy: Vitamin C is a superstar for skin health, and berries are a fantastic source of it. Vitamin C is essential for collagen production, the building block that keeps your skin firm and elastic. A diet rich in berries helps ensure your body has the necessary vitamin C to maintain a youthful, plump appearance.
• Hydration Helpers: Dehydrated skin can look dull and tired. Berries come to the rescue! They’re a natural source of water and fiber, which help keep your skin hydrated from the inside out. This translates to a plump, dewy complexion that keeps wrinkles and fine lines at bay.
• Inflammation Fighters: Chronic inflammation can wreak havoc on your skin, leading to redness, irritation, and even acne breakouts. Berries are packed with anti-inflammatory compounds that help soothe and calm the skin, promoting a healthy, even-toned complexion.
• Berry-licious Variety: The beauty of berries is their diversity! From blueberries and raspberries to strawberries and blackberries, each variety offers a unique blend of antioxidants and nutrients. This allows you to mix and match to create a delicious and skin-loving diet.

Zendaya Drinks Green Tea

Green tea is not only great for fat burning but is full of vitamins B2 and E, which help keep the optimum levels of collagen and aid in firming a younger-looking skin structure and developing new skin cells.

Zendaya’s Starbucks order went viral on TikTok after an employee shared the actress’s order on the social media platform. The order consists of a Venti Iced Matcha Green Tea Latte with Coconut Milk.   

• Antioxidant Arsenal: Green tea is brimming with antioxidants, particularly epigallocatechin gallate (EGCG). These antioxidant warriors combat free radicals – harmful molecules that damage skin cells and contribute to wrinkles, fine lines, and dullness. By sipping green tea, you’re essentially providing your skin with a shield against premature aging, promoting a healthy, youthful appearance.
• Sun Damage Savior: Sun exposure is a major culprit behind wrinkles and hyperpigmentation. Green tea comes to the rescue! Studies suggest that the EGCG in green tea may help protect your skin from sun damage. While it’s not a replacement for sunscreen, incorporating green tea into your routine can be a valuable addition to your sun protection regimen.
• Acne Annihilator: Struggling with breakouts? Green tea might be your new best friend. Its anti-inflammatory properties can help soothe redness and irritation, while its potential to regulate oil production can benefit those with oily skin, a common contributor to acne. Drinking green tea or using topical green tea products may help calm troubled skin and promote a clearer complexion.
• Hydration Hero: Dry, dehydrated skin can look dull and lackluster. Green tea is a natural source of hydration, promoting healthy moisture levels in your skin. This translates to a plumper, more radiant appearance, keeping wrinkles and fine lines at bay.
• Beyond the Basics: Green tea offers more than just these core benefits. It also contains vitamins and minerals like vitamin B2, vitamin E, and zinc, all of which contribute to overall skin health and a healthy inflammatory response.

Kim Kardashian Eats Leafy Greens

Dark leafy greens contain high levels of chlorophyll, which helps protect your skin from premature ageing and inflammation. The darker the leafy green, the more chlorophyll it contains. Kris Jenner and Kim Kardashian have previously shown their fridges on their Instagram stories that are entirely devoted to green perishables.   

• Vitamin A for the Win: Dark leafy greens are brimming with vitamin A, a crucial nutrient for skin health. Vitamin A plays a vital role in cell turnover, which helps keep your skin looking fresh and radiant. It also promotes collagen production, the building block that keeps your skin firm and elastic. Spinach, in particular, is an excellent source of vitamin A, providing a significant portion of your daily needs in just one cup.
• Hydration Hero: Dehydrated skin can look dull and tired. Dark leafy greens come to the rescue! They’re packed with water and fiber, which help keep your skin hydrated from the inside out. This translates to a plump, dewy complexion that keeps wrinkles and fine lines at bay. Spinach, with its high water content, contributes to this hydration boost.
• Antioxidant Arsenal: While not as concentrated as berries, dark leafy greens offer a good dose of antioxidants. These powerful molecules fight free radicals, those harmful molecules that damage skin cells and contribute to wrinkles, fine lines, and dullness. By incorporating spinach and other leafy greens into your diet, you’re providing your skin with a layer of protection against premature aging and promoting a healthy, youthful appearance.
• Vitamin K for a Flawless Finish: Dark leafy greens, including spinach, are a rich source of vitamin K. While lesser-known in the world of skincare, vitamin K plays a role in blood clotting and wound healing. This can be beneficial for those who experience redness or irritation, as it may help promote faster healing and a more even-toned complexion.
• Beyond the Basics: Dark leafy greens offer more than just these core skin-loving nutrients. They’re also a good source of other vitamins and minerals like vitamin C, vitamin E, and folate, all of which contribute to overall skin health and a healthy inflammatory response.

Austin Butler Eats Dark Chocolate

Austin Butler revealed to GQ in 2022 that one of the things he couldn’t live without was dark chocolate. Dark chocolate is filled with antioxidants that help reduce dark spots on your skin and flavanol that can protect against sun damage. Since it is loaded with skin-healing nutrients, Austin Butler’s favourite treat can aid his skin in looking youthful.  

• Cocoa’s Flavanol Powerhouse: Dark chocolate, particularly varieties with a higher cocoa content (70% or above), is rich in flavanols, a type of antioxidant. These powerful molecules act like tiny shields, protecting your skin from free radicals. Free radicals are unstable molecules that damage skin cells and contribute to wrinkles, fine lines, and a dull complexion. By incorporating dark chocolate into your diet, you’re essentially providing your skin with a layer of defense against premature aging, promoting a healthy, youthful appearance.
• Sun’s Kiss, Not Sunburn: Sun exposure, while essential for vitamin D production, can also be detrimental to skin health. Here’s where dark chocolate might offer some protection. Studies suggest that consuming flavanol-rich cocoa can improve blood flow and increase skin density, potentially enhancing your skin’s natural defense against harmful UV rays. However, it’s important to remember that dark chocolate is not a substitute for sunscreen! Always wear sunscreen with SPF 30 or higher when spending time outdoors.
• Hydration Hero: Dry, flaky skin can make your complexion look dull and tired. Dark chocolate, believe it or not, can contribute to keeping your skin hydrated. While not a direct source of water, the flavanols in dark chocolate may improve blood flow, which can help deliver essential nutrients and hydration to your skin cells. This translates to a plumper, more radiant appearance, keeping wrinkles and fine lines at bay.
• Mood Magic (with a Skin Bonus): Chocolate is often associated with feelings of happiness and well-being. There’s some truth to this! Dark chocolate can promote the production of endorphins, our body’s natural feel-good chemicals. While the connection between stress and skin health is complex, reduced stress can contribute to a healthier overall appearance. So, enjoying a square of dark chocolate might not only give your skin a boost, but also elevate your mood – a win-win for your inner and outer glow!

Sources: Delish, University of California, Davis (UC Davis), Business Insider, GQ, TikTok, Instagram.

Conclusion

By incorporating these celebrity-approved foods – almonds, fish, berries, green tea, dark leafy greens, and even the occasional square of dark chocolate – you can nourish your skin from the inside out. Some of these are more achievable for me than others; I’m vegetarian so I don’t eat fish and I can’t stand the taste of green tea, but I love eating spinach and nuts. But how about you?

Remember, beautiful skin is achievable, and it all starts with making conscious choices about what you put into your body. So, stock up on these skin-loving ingredients, embrace a balanced diet, and get ready to reveal your own inner glow!

• On 8 Mar 2024
• By Admin
• Food And Drink, Travel, Vegetarian
• 0 Comments

Top 10 European Cities For Food Lovers

On the JJ Barnes Blog, as a foodie with aspirations to see the world, I check out research into the top 10 European cities for food lovers so I can plan my adventures.

As a self-proclaimed foodie with a serious case of wanderlust, there’s nothing I crave more than traveling the world, exploring different cities and scenes, and eating delicious food as I go. But here’s the thing – plane tickets and vegetarian dreams don’t always align seamlessly. Many European countries, while boasting world-renowned cuisine, can be a landmine for committed herbivores.

To help me out, women-only tour company Solo Female Travelers Tours analysed data from TripAdvisor, including the number of restaurants offering local cuisine, Michelin-star establishments, and vegetarian and vegan-friendly restaurants in each European city. Index scores out of 10 were awarded for each factor based on the number of establishments, and this determined the ranking.  

Top 10 European Cities For Food Lovers

Paris

France’s capital city, Paris, is crowned the best city in Europe for foodies, boasting an index score of 74.69. Paris received the highest possible score of 10 for the number of restaurants overall, as well as a score of 10 for the number of Michelin-star restaurants, making it the perfect place to visit if you enjoy fine dining.

Your exploration can start at the heart of Parisian food culture – the open-air markets. Indulge in a feast for the senses at bustling markets like Rue Mouffetard or Marché des Enfants Rouges. Here, you’ll find the freshest seasonal produce, from plump tomatoes and vibrant artichokes to exotic mushrooms and crusty baguettes. Stock up on picnic supplies or grab a quick bite from a market stall– a delicious and affordable way to experience Parisian flavors.

Experience the pinnacle of French cuisine at iconic restaurants like Alain Ducasse au Plaza Athénée or Pierre Gagnaire, where innovative tasting menus showcase the artistry of French chefs. Immerse yourself in the Parisian atmosphere at bustling bistros like Le Relais de l’Entrecôte or trendy brasseries like Café de Flore. Savor classic dishes like steak frites, boeuf bourguignon, or indulge in a decadent cheese plate.

No Parisian adventure is complete without indulging in buttery croissants from a local boulangerie (bakery) or a savory galette or sweet crêpe from a charming creperie.

Vegetarian Delights of Paris

While Paris might be known for its love affair with meat, vegetarian options are becoming increasingly abundant. Here are some hidden gems:

• Ten Belles Bread: This bakery is a haven for vegetarians and vegans, offering an array of creative pastries and savory delights.
• Wild & the Moon: This trendy spot boasts an entirely plant-based menu with fresh, seasonal ingredients.
• Chez Denise: This vegetarian bistro offers a warm atmosphere and a menu that changes seasonally, showcasing the best of plant-based cuisine.

Florence

Florence, Italy, takes home the silver medal, boasting an index score of 70.39. The capital city of Central Italy’s Tuscany is known for stunning architecture and an abundance of museums, such as Uffizi Gallery and Accademia Gallery. Florence received the highest possible score of 10 for multiple factors, including the number of vegetarian-friendly restaurants and establishments offering local cuisine; tagliatelle with porcini mushrooms and truffle sauce, a must-try delicacy of the city, is suitable for vegetarians.  

Tuscan cuisine, known for its simplicity and fresh, seasonal ingredients, takes center stage in this vibrant city. From hidden trattorias to bustling markets, a food adventure awaits in Florence, promising to tantalize your taste buds and transport you to a world of culinary tradition.

Breads like schiacciata (flatbread) and crusty Tuscan bread are staples, perfect for dipping in local olive oil or mopping up rich sauces. Simple pasta dishes reign supreme. Sample pappardelle al cinghiale (wide pasta with wild boar ragù) or ravioli stuffed with ricotta and spinach.

Don’t miss Lampredotto, a hearty street food made with tripe, or Bistecca alla Fiorentina, a thick-cut grilled steak, both testaments to the city’s love for bold flavors.

Vegetarian Delights of Florence

While meat plays a significant role in Florentine cuisine, vegetarian options are becoming more readily available. Here are some delicious destinations:

• Il Vegetariano: This charming restaurant offers a creative vegetarian menu, featuring seasonal dishes that showcase the bounty of Tuscany.
• Mercato Centrale: This bustling market boasts a variety of food stalls, including some dedicated to vegetarian cuisine. Explore stalls brimming with fresh vegetables, cheeses, and prepared vegetarian dishes.
• Gusto!: This vegetarian tapas bar offers a vibrant atmosphere and a menu of small plates perfect for sharing.

Rome

Italy’s capital, Rome, ranks third on the list with an index score of 67.12. Rome has a range of attractions to see, including the Colosseum and The Pantheon, and it received an almost perfect score of 9.99 for the number of restaurants in the city – so there’ll be a variety of restaurants to try after a day of exploring. 

Savor iconic Roman staples like Pasta alla Gricia (pasta with guanciale, pecorino cheese, and black pepper), Saltimbocca (thinly sliced veal topped with prosciutto and sage), or Pizza al Taglio (Roman-style pizza by the slice, perfect for a quick and delicious bite).

Vegetarian Delights Of Rome

While Roman cuisine has a reputation for being meat-centric, vegetarian and vegan options are flourishing. Here are some hidden gems:

• Mama Pasta: This vegetarian haven offers innovative pasta dishes, creative salads, and an extensive selection of Italian wines.
• La Pergola (vegetarian tasting menu): This Michelin-starred restaurant features a separate, exclusively vegetarian tasting menu showcasing the artistry of plant-based cuisine.
• Il Margutta Vegetarian: Nestled in the charming Via Margutta, this restaurant offers a delightful vegetarian menu that changes seasonally.

Dublin

Dublin, Ireland’s capital, steals the fourth spot in the ranking with an index score of 61.57. The Georgian architecture is one of the city’s most breathtaking traits, as well as Dublin being renowned for its lively atmosphere. Dublin scored 9.99 for its number of vegan-friendly restaurants.   

Dublin offers much more than Guinness and shamrocks. Nestled amidst the city’s rich history and lively pubs lies a thriving culinary scene waiting to be explored. From Michelin-starred marvels to cozy gastropubs and bustling markets, Dublin promises a delightful adventure for your taste buds, showcasing both traditional Irish fare and innovative global flavors.

Bologna

In fifth place is Bologna, Italy, with an index score of 61.36. Famous for its historical and artistic culture, the city has also earned a spot in the ranking with the highest possible score of 10 for the number of bars and pub as well as for the number of establishments offering online delivery, so you can opt for this after an evening of drinking.  

Bologna, a vibrant city nestled in northern Italy, isn’t just famous for its leaning towers and rich history. It’s a haven for gourmands, proudly holding the title of “Italy’s Food Capital.” From hole-in-the-wall gems serving age-old recipes to renowned restaurants crafting innovative dishes, Bologna offers a culinary adventure unlike any other.

Amsterdam

Amsterdam, Netherlands, claims the sixth spot in the list with an index score of 60.09 and stands out for a score of 8.74 for the number of vegan-friendly establishments.  

Milan

Taking the seventh spot in the ranking is Milan, Italy, with an index score of 59.08; the nation’s fashion capital offers plenty of activities, including canal-side drinks in the Navigli District and visiting Piazza del Duomo. You can count on ordering food to take away from many restaurants after a busy day of sight-seeing, with Milan receiving a score of 7.81 for establishments offering online delivery. 

Barcelona

Barcelona places eighth on the list just below Milan, with an index score of 59.00. The Spanish city, which is home to La Sagrada Familia and other spectacular works of Gaudi, earned a high score of 7.63 for the number of restaurants offering healthy food. 

Naples

Following closely behind in ninth place is Naples, Italy, which received an index score of 56.89. Not only is the city famous for being the birthplace of pizza, but Naples also received a high score of 7.42 for the number of restaurants offering coffee, a drink that is almost religion.  

Madrid

In tenth place is Madrid, Spain, with an index score of 56.26. The nation’s capital received a high score of 10 for the number of restaurants overall, like Paris – so whatever food you’re in the mood for, there’s bound to be a spot that satisfies you during your trip. 

 Food Travel

Our data suggests that 63% of women consider how appealing the local gastronomy is when choosing a destination. Foodies will be particularly interested in these 10 cities which stand out for their culinary scene.

Most of these cities are also in the most visited countries in the world such as France, Italy or Spain, and are popular destinations in our portfolio of tours for women, where we curate rich and immersive food and wine experiences at homes, wineries and farms.

-A spokesperson from Solo Female Travelers Tours

 This information was provided by Solo Female Travelers Tours, a women-only tour company who strive to shape the travel industry to be more equitable for women. By employing only female guides, staying at female owned hotels and featuring activities led by local women, they aim to give more opportunities to local women at the destinations they visit, from Tanzania to Iceland, Oaxaca to Morocco, Tuscany to Croatia.  

Methodology  

The number of restaurants for the following categories were analysed in each city using data from TripAdvisor:  

Bars and pubs  

Coffee and tea  

Fast food  

Free WIFI  

Gluten-free  

Healthy food  

Local cuisine  

Michelin guide  

Online delivery  

Table service  

Vegan-friendly  

Vegetarian-friendly  

Wheelchair access  

Restaurants on whole  

• On 2 Feb 2024
• By Admin
• Health And Beauty, Mental Health
• 0 Comments

Best And Worst Foods For Good Sleep

On the JJ Barnes Blog, in my ongoing quest for more rest at night, I check out top tips from experts at Bed Kingdom on the best and worst foods for good sleep.

Sleep Struggles

Ever toss and turn all night, counting sheep until dawn breaks? Or wake up feeling like a zombie, groggy and yearning for just five more minutes? If you’re nodding your head in agreement, you’re not alone. Not only am I someone who has faced sleep struggles for most of my adult life, according to Mental Health UK, 1 in 5 adults are facing the same problems.

Sleep is a precious commodity, and according to sleep experts at Bed Kingdom, what we eat plays a crucial role in its quality and quantity. While eating too soon before bed can damage your sleeping pattern, there are some foods and light snacks that can help you get a better night’s rest.

While navigating the world of food can feel overwhelming, in this blog post, I’ll be sharing the best and worst foods for good sleep.

Best Foods For Good Sleep

Peanut Butter

Consuming peanut butter as part of a late night, healthy snack can enhance your quality of sleep, as well as stabilise your blood sugar levels and support muscle growth.

Full of key nutrients like heart-healthy fats, vitamins, minerals, and more, peanut butter also contains sleep-inducing chemical tryptophan to help your body relax into sleep mode, although be aware that the amount of tryptophan in peanut butter is relatively small, so don’t expect a spoonful to send you instantly into slumber.

Peanut butter also boasts a good amount of protein, around 8 grams per 2 tablespoons. Protein helps us feel satiated and can stabilize blood sugar levels,

Nuts like almonds, walnuts, and cashews also promote a healthy sleep schedule thanks to their mixture of melatonin, magnesium, and zinc. 

String Cheese

Do you wake up at night craving some unhealthy sweet or savoury treats? Snacking on a piece of string cheese may be the answer to your sleep disruption.

Packed with fats and proteins to satisfy your hunger and cravings through the night, string cheese is slowly digested by your body for a peaceful night’s rest. Each string has around 8 grams per serving. Protein promotes satiety and stable blood sugar levels, both crucial for undisturbed sleep.It also gives your body a dose of tryptophan to help you fall asleep quicker. String cheese is also a good source of calcium, a mineral important for muscle relaxation and potentially influencing sleep quality.

Pre-portioned and portable, string cheese makes a handy bedtime snack, satisfying cravings without overindulging.

Dark chocolate

Despite chocolate being a poor choice as a late-night snack, experts have revealed that dark chocolate may be exactly what you need to relax for a good night of sleep.

Eating dark chocolate in moderation at least an hour before bed can result in a more productive night’s sleep. The properties found within dark chocolate are known to promote the production of serotonin, a chemical which is directly linked to calmness and relaxation.

Consuming this snack can also reduce stress levels before bed, thanks to the inclusion of antioxidants and flavanols. Pairing dark chocolate with other sleep-enhancing foods like bananas and almonds is another way to secure that extra relaxing boost.  

Popcorn

You may not have to sacrifice your movie night treats in order to get a better night’s sleep, experts have revealed. Rich in fibre and carbs, popcorn supports the production of the feel-good chemical serotonin, one of the most important components of a great sleep.

Like many of the sleep-promoting foods, popcorn makes tryptophan, which unlocks melatonin and serotonin to regulate your sleep schedule. Popcorn is a whole grain, offering complex carbohydrates that break down slowly, promoting sustained energy and potentially preventing blood sugar crashes that can disrupt sleep.

Compared to heavier snacks, popcorn provides a satisfying crunch without overloading your stomach, potentially preventing digestive discomfort that can disrupt sleep, so next time you’re unwinding to a TV show or movie, add a healthy dose of popcorn to prepare your body for bed.  

Best Foods For Good Sleep

While many foods and food groups deliver the exact nutrients you require for a healthy night’s rest, the experts at Bed Kingdom have also shed light on the foods to AVOID for better sleep.

Tomatoes

Despite having numerous health benefits, tomatoes could be the cause of your bad night’s sleep. If eaten throughout the day for breakfast, lunch or dinner, tomatoes are a great source of vitamin C and potassium, but if consumed too close to bedtime they can cause havoc on your sleeping schedule. Due to their high acidity, tomatoes can trigger indigestion, heartburn, and acid reflux, wrecking your sleep and keeping you awake for hours.  

Crisps

It may be easy to quickly grab a packet of crisps for a late-night snack, but their salt volume could be dehydrating your body. Foods high in salt like crisps and salted nuts are some of the worst things to eat for a good night’s sleep. It is recommended to avoid salty foods for at least two to three hours before bed to ensure you don’t experience disrupted sleep.  

Convenience Food

An ultimate convenience food for many people across the UK, instant noodles might just be the reason you aren’t getting a healthy night’s rest. Like all ultra-processed food, instant noodles are linked to poorer sleep quality, more sleep disturbances, shorter sleep duration, and increased time taken to fall asleep. While instant noodles can provide iron, B vitamins and manganese, they lack key nutrients, and when consumed more often, can have a damaging effect on your sleep schedule.  

Chicken

Despite containing tryptophan, an essential amino acid which promotes a healthier sleep schedule, chicken may not the best choice too close to your bedtime. In fact, experts say that high-protein foods like chicken and meat may be keeping you awake at night, as our bodies use more energy and take longer to break them down. Also high in protein, salami and pepperoni could be keeping your brain stimulated when you want to wind down, due to tyramine, which triggers the release of norepinephrine. 

Toast

As tempting as a slice of toast can be to unwind in the evening, experts have revealed this may be keeping your body more alert and hindering your sleep. Rife with refined carbohydrates, white bread is known as a high glycemic index food, meaning your blood sugar levels spike right after consuming it. As well as giving you a rush of energy, it also disrupts your sleep pattern as your blood sugar crashes during the night. If you don’t want to get rid of your evening toast altogether, wheat bread is an excellent substitution due to its high levels of fibre and complex carbohydrates.  

Conclusion

Remember, there’s no one-size-fits-all recipe for sleep. What works wonders for one person might leave another wide awake. The key lies in understanding your individual needs and preferences, and making informed choices that support your overall health and well-being.

So, experiment, explore, and listen to your body. Discover the delicious foods that help you drift off peacefully, and create a sleep sanctuary that nourishes both your body and your mind. Sweet dreams, and happy eating!

• On 24 Jan 2024
• By Admin
• Food And Drink, Health And Beauty, Mental Health
• 0 Comments

Top Tips To Feel Healthy In January

On the JJ Barnes Blog, to improve both my physical and mental health, I check out top tips to feel healthy in January so I can get the most out of 2024.

Feeling Healthier

January. The month of resolutions, gym memberships, and a collective sigh as we wrestle with the festive hangover and the weight of “starting fresh.” But what if this year, instead of succumbing to the pressure of a complete overhaul, we focused on feeling healthy rather than achieving some arbitrary image of the “new us”? I want to find a way to improve both my physical and mental health, but in a way that is long term sustainable, not a quick fix that I can’t maintain.

Let’s swap the frantic gym sprints for mindful movement, the guilt-ridden salad bowls for balanced, nourishing meals, and the sleep-deprived nights for restorative rest. Forget the rigid goals and embrace the journey. This January, it’s time to cultivate genuine well-being, one gentle step at a time.

With that in mind, sports nutrition experts at Bulk.com have sent over some easy tips to implement in the new year so we can start to feel healthier.

Forget the “new you,” let’s focus on feeling the best you possible. Get ready to embrace a new year that’s all about rediscovering the joy of self-care, the power of small shifts, and the beauty of feeling healthy, inside and out. Buckle up, friends, the journey to a healthier 2024 starts now!

Top Tips To Feel Healthy In January

1. Walk More

Walking is arguably the simplest and cheapest exercise available to us all. It’s almost entirely free since all you need is a pair of trainers or shoes that you’re comfortable in. Swapping out short drives to the shops or your daily commute is a great way to sneak exercise into your day without really noticing.

Forget the intimidating weights at the gym, and sweaty sprints that (if you’re anything like me) make your knees hurt. Walking offers a low-impact, accessible way to boost your health. It strengthens your heart, burns calories, and tones your muscles, all without putting undue stress on your joints. Plus, it’s free, requires minimal equipment, and can be done anytime, anywhere. Talk about convenience!

Walking is great for your mental health too. Feeling stressed? Walk it off! Walking releases endorphins, those feel-good chemicals that chase away the blues and leave you feeling happier and more relaxed. A brisk stroll in nature can work wonders for your mental well-being, easing anxiety and boosting your mood like a natural sunshine vitamin.

Stuck in a creative rut? Hit the pavement! Walking gets your blood pumping and oxygen flowing, which can do wonders for your cognitive function. The rhythmic nature of walking also acts as a meditation, allowing your mind to wander, connect dots, and spark new ideas. So, lace up your shoes and let your steps lead you to your next creative breakthrough. I’ve found that going for a long walk has helped me break through a writer’s block crisis so many times!

2. Drink Less Alcohol

Over Christmas, I definitely found myself drinking more alcohol than was sensible. From family parties, to celebrations in the pub, or just Christmas movies with a glass of bubbly, booze became a much bigger part of my life than is sensible!

Ditch the sluggish mornings and say hello to a body that’s firing on all cylinders. Less alcohol means better sleep, leading to increased energy levels and improved cognitive function. Your skin will thank you with a brighter glow, your immune system will get a boost, and your waistline might even start thanking you with a less-huggy feel.

Anxiety got you down? Stress making you want to scream into your pillow? Turns out, alcohol, despite its initial numbing effect, can actually worsen both. Reducing your intake can lead to a calmer mind, less anxiety, and improved mood. Think of it as trading in the rollercoaster of buzzes and crashes for a smoother, more balanced mental landscape.

An effective strategy for cutting back on alcohol intake is substituting alcoholic drinks with alcohol-free alternatives. These are not only delicious but also contribute to better overall health, helping to reduce the negative side effects your body feels from alcohol consumption.

It’s not just about the physical and mental perks. Less alcohol means more money in your pocket, more time for the things you love, and a greater sense of self-control and empowerment. It’s about taking charge of your health and well-being, one conscious choice at a time.

3. Eat More Vegetables

Because I’m vegetarian, I am inclined towards eating more vegetables than many, but that doesn’t mean I’m immune to the lure of a quick pizza or plate of chips if I’m feeling both hungry and lazy.

Processed foods are dangerous, as it can become easy to consume hundreds of calories in small meals. Vegetables are generally much bulkier and less calorie-dense than other foods, they’re also full of essential fibre, vitamins, and minerals.

Filling up your plate with plenty of vegetables can be an easy way to control your calorie intake without feeling like you’re eating less. It can be hard to improve your diet without feeling hungry, but by bulking up your plate with veg you’ll still feel like your stomach is full. Sweet potatoes, broccoli, carrots, and brussels sprouts are among the most filling and lowest-calorie vegetables, consider filling up your plate with these.

Transform leftover roast vegetables into creamy, delicious soups. Roast carrots, sweet potatoes, and butternut squash, then blend them with a touch of broth and spices for a warming and satisfying lunch. Blend up steamed broccoli with cream cheese and Parmesan for a rich and comforting dip for your veggie sticks.

Boost your pasta sauce with veggie power! Finely chopped carrots and zucchini disappear into tomato sauce, adding sweetness and nutrients without compromising taste. Pureed roasted cauliflower makes a creamy base for a healthier Alfredo sauce, while blended beets can even add a vibrant color and earthy depth to your bolognese.

Remember, it’s all about small changes. Start with incorporating just one or two veggie additions into your favorite dishes, and you’ll be surprised at how easily they become second nature. Before you know it, you’ll be a veggie-blending pro, boosting your health and enjoying delicious food all at the same time!

4. Avoid Secret Sugars

Sucrose, fructose, and dextrose are all scientific names for different types of sugar, easily missed by the undiscerning consumer. You might also see high-fructose corn syrup, barley malt, and molasses hidden in the ingredients list, which are all just sugars in a different form.

What’s more, natural sugars are presented as being much less unhealthy, but they’re all still just as calorie-dense and potentially harmful. Watch out for products filled with fruit juices and honey which claim to be a healthy option but can have just as many calories in.

Ketchup, barbecue sauce, even salad dressings – these seemingly savory staples can be sugar bombs in disguise. High fructose corn syrup, maltodextrin, and other sneaky names for sugar can be hiding in every spoonful. Pay attention to the “percent daily value” for added sugars. Aim for foods with 5% or less, and remember, serving sizes can be deceiving.

5. Start Exercising Slowly

The hardest part of exercising regularly is often not getting started but having the strength to maintain a regular routine. This is often due to aches and pains, which can be much worse after taking a Christmas break.

To avoid overworking yourself at the beginning heart rate-based workouts can be a great way to ensure that you’re only pushing yourself as hard as you’re ready for. Start your exercise plan with a frank and honest assessment of your fitness to avoid injuring yourself.

At-home exercise videos are an excellent way to get into fitness in a comfortable and convenient way. There are also many great apps and online services to help guide your fitness journey.

Finally, don’t forget to stretch! Stretching is essential to avoid injury and to reduce the amount of aching you’ll feel in the days after exercise, consider following a stretching tutorial online after every exercise session.

My Top Tips

• Move your body, but do it with joy. Find activities that make you smile, not sweat. Walk in nature, dance in your kitchen, cycle with a friend – let your body move in ways that feel good.
• Nourish your body with colors and textures, not just numbers. Ditch the restrictive diets and embrace the rainbow on your plate. Fill your meals with fruits, vegetables, whole grains, and lean protein – your taste buds and your body will thank you.
• Rest is not a luxury, it’s a necessity. Prioritize sleep, carve out quiet moments for meditation, and embrace the power of doing absolutely nothing. A well-rested mind and body are the foundation for a healthy you.
• Connect with loved ones, not just social media. Share a meal, take a walk, have a conversation that doesn’t involve screens. Nurturing your relationships is essential for emotional well-being.
• Celebrate small victories, not just grand goals. Did you walk an extra mile? Did you choose a salad over fries? Did you laugh until your belly ached? These are all victories worth celebrating!

This January, let’s rewrite the narrative. Let’s ditch the pressure and embrace the journey. Let’s move, nourish, rest, connect, and celebrate ourselves, one gentle step at a time. Remember, feeling healthy isn’t about achieving perfection, it’s about finding a rhythm that works for you.

Sources:

• https://www.nhs.uk/live-well/alcohol-advice/the-risks-of-drinking-too-much/
• https://www.healthline.com/nutrition/8-ways-sugar-is-hidden#TOC_TITLE_HDR_2
• https://www.lboro.ac.uk/schools/sport-exercise-health-sciences/news/2022/activity-advent-calendar/
• https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cheese

• On 10 Jan 2024
• By Admin
• Food And Drink, Health And Beauty
• 0 Comments

Top Five Foods To Boost Your Immunity

On the JJ Barnes Blog, I learn how to take on flu season with the top five foods to boost your immunity.

As January settles in for the long haul, the winter chill is in the air, we’re all layering on the thermals, and my children are bringing home cold and flu germs from the petri dish that is primary school. As we huddle under blankets, reach for tissues, and nurse hot drinks, I can’t help but wonder what I can do to boost our immunity so we can get through this snotty sneezy time as smoothly as possible.

Immunity

To help me out, Abi Roberts, Sports Nutritionist from Bulk.com, has sent over her advice for the top five foods to boost our immunity, and explains why we should all be consuming Vitamin C and Zinc during the winter months.

Vitamin C paired with Zinc is also essential for flu season, as Abi explains: “Both vitamin C and Zinc are vital for a robust immune system.   

Consuming these supplements during winter can help support your body’s defences against common winter ailments. Vitamin C is also important to maintain healthy skin, bones, and encourages wound healing. 

-Abi Roberts, Sports Nutritionist from Bulk.com

Top Five Foods To Boost Your Immunity

1. Vitamin D  
2. Turmeric 
3. Echinacea  
4. Citrus Fruits  
5. Fermented Foods  

Vitamin D – to combat reduced natural sunlight  

• Immune System Booster: Vitamin D acts as a trainer for your immune cells, making them stronger and more vigilant against invaders like viruses and bacteria. This translates to fewer sniffles, less flu, and a happier, healthier you.
• Mood Master: Ever feel grumpy when the sun disappears? Vitamin D plays a crucial role in regulating mood-boosting chemicals in your brain, helping you combat the winter blues and maintain a sunny disposition (even when the sun is nowhere to be seen).
• Bone Builder: This superhero strengthens your bones, preventing osteoporosis and ensuring you can dance through the snow with confidence.
• Muscle Mender: Vitamin D helps your muscles recover from exercise faster, making those winter workouts even more rewarding.

Where to get Vitamin D:

• Sun exposure: Grab your coat and catch some rays, even if it’s just for 15-20 minutes a day. Remember, even cloudy days offer a Vitamin D boost.
• Food friends: Salmon, tuna, eggs, and mushrooms are all champions of Vitamin D. Make them your allies in the fight against the winter blahs.
• Fortify your fortress: Look for fortified foods like milk, yogurt, and cereal – they’re like Trojan horses delivering Vitamin D goodness.
• Supplement savvy: If you’re still struggling, consider a Vitamin D supplement after consulting your doctor.

Turmeric – has anti-inflammatory properties   

• Inflammation Fighter: Colds and flu often bring with them the uncomfortable troops of inflammation – sore throats, achy muscles, and that general “blah” feeling. Turmeric’s star ingredient, curcumin, acts like a tiny firefighter, dousing the flames of inflammation and bringing relief. This translates to potentially less pain, quicker recovery, and a happier, healthier you.
• Immune System Booster: Curcumin also gives your immune system a much-needed pep talk. It helps your white blood cells, the frontline defenders, become more alert and efficient at battling invaders. This means you’re more likely to intercept those pesky viruses before they take hold and turn your nose into a waterfall.
• Antioxidant Champion: While battling the bad guys, turmeric also wields its antioxidant shield. These warriors scavenge free radicals, those mischievous molecules that can damage your cells and weaken your defenses. With turmeric on your side, your cells have a better chance of staying strong and resilient.

Where to get Tumeric:

• Warm Spiced Latte: Ditch the sugary coffee and sip on a comforting turmeric latte – warm milk, honey, a dash of cinnamon, and your golden champion.
• Golden Stir-Fry: Infuse your winter veggies with a turmeric glow and reap the flavor and health benefits in one delicious bite.
• Honey, My Hero: Mix turmeric with honey to create a soothing syrup for those scratchy throats.

Echinacea – protects against winter illnesses  

• The Spiky Symphony: Echinacea isn’t a single herb, but a whole orchestra of prickly plants. Each species brings its own unique blend of bioactive compounds, but the star of the show is echinacea purpurea. This purple warrior contains a diverse range of chemicals, including alkamides, chicoric acid, and polysaccharides, all working together to boost your defenses.
• Immune System Booster: Imagine echinacea as a boot camp for your white blood cells, those frontline defenders against viruses and bacteria. This botanical badass helps these cells work more efficiently, recognizing and attacking invaders with greater zeal. The result? Potentially a shorter fight against those wintery foes.
• Inflammation Foe: Not only does echinacea help your body fight the enemy, it also helps clean up the battlefield. By reducing inflammation, echinacea can ease those aches and pains that often accompany a cold or flu. This translates to feeling better, faster, and getting back to enjoying the season’s festivities.

Where to get Echinacea:

• Dried herb: Steep it in hot water for a warming tea or add it to soups and stews. Remember, heat reduces its potency, so consider adding it after cooking.
• Tinctures: Concentrated liquid extracts in alcohol or glycerol. Follow dosage instructions carefully, as they can be potent.
• Supplements: Convenient and pre-measured supplements, but check the label for fillers and additives.
• Lozenges: Soothe scratchy throats while potentially boosting your defenses. Opt for sugar-free options.

Citrus fruits – a good source of vitamin C  

• Vitamin C Champs: The crown jewel of citrus fruits is, of course, vitamin C. This potent antioxidant is like a tireless soldier in your immune system’s army, helping your white blood cells fight off invaders and repair your body’s defenses. Just one juicy orange packs enough vitamin C to meet your daily needs, making citrus fruits your ultimate shield against winter woes.
• Antioxidant All-Stars: But vitamin C isn’t alone. Citrus fruits are bursting with other antioxidant warriors, like flavonoids and phenolic acids. These tireless soldiers scavenge free radicals, those mischievous molecules that damage your cells and weaken your defenses. With citrus on your side, your cells have a better chance of staying strong and resilient, ready to repel any viral attack.
• Hydration Heroes: Let’s face it, winter air can be unforgivingly dry. This can parch your throat and weaken your immune system. Enter citrus fruits, nature’s hydration heroes. Packed with water and electrolytes, these juicy wonders replenish your fluids, keeping your body and defenses functioning at their peak.
• Beyond the Orange: While oranges might be the poster child of citrus, don’t underestimate the power of variety! Grapefruits offer a sweeter-tart punch, lemons and limes bring their zesty kick, and mandarins provide a delightful burst of flavor. Explore the rainbow of citrus options and discover your personal immunity-boosting favorites.

Where to get Vitamin C:

• Citrus Fruits: The classic champions! Oranges, grapefruits, mandarins, lemons, limes – they’re all bursting with vitamin C. Aim for at least one serving per day.
• Berries: Strawberries, blueberries, raspberries, and kiwis are nature’s candy, packed with vitamin C and antioxidants. Enjoy them fresh, frozen, or in smoothies.
• Bell Peppers: Red, yellow, and orange bell peppers are vitamin C powerhouses. Add them to salads, stir-fries, or enjoy them raw with hummus.
• Broccoli: This cruciferous wonder is not only delicious but also rich in vitamin C. Roast it, steam it, or toss it into soups and stir-fries.
• Tomatoes: Fresh or cooked, tomatoes are a versatile source of vitamin C. Enjoy them in salads, pasta sauces, or even on toast with avocado.
• Other Fruits and Vegetables: Don’t forget melons, pineapple, papaya, mango, leafy greens like kale and spinach, and even potatoes – they all contribute to your daily vitamin C intake.
• Sprouted grains and seeds: Chia seeds, hemp seeds, and sprouted lentils offer a good dose of vitamin C alongside other nutrients.
• Fortified foods: Some plant-based milk, yogurt, and breakfast cereals are fortified with vitamin C, making them convenient options.
• Herbal teas: Rosehip and hibiscus teas are naturally high in vitamin C and offer a warming winter beverage.

Fermented foods – promotes a healthy gut   

• The Gut Garden: Imagine your gut as a lush garden, teeming with microorganisms. Good bacteria, also known as probiotics, are the hardworking gardeners, keeping bad bacteria at bay and nurturing your overall health. Fermented foods are like fertilizer for this garden, providing probiotics a delicious place to thrive and multiply.
• Immune System Shield: A healthy gut garden translates to a stronger immune system. By giving your good bacteria a boost, fermented foods help your body build its defenses against viruses and bacteria that might cause those winter sniffles and sneezes. It’s like training an army of tiny soldiers within your own body, ready to fight off the invaders.
• Inflammation Foe: Chronic inflammation is a sneaky enemy, linked to various health issues, including some winter woes. Fermented foods can help tame this internal fire by reducing inflammatory markers and promoting a calmer gut environment. This translates to potentially less aches and pains, leaving you feeling energized and ready to conquer the day.

Where to get Fermented Foods:

• Kimchi: This spicy Korean wonder is packed with probiotics and vitamins. Enjoy it with rice, soups, or even scrambled eggs.
• Sauerkraut: Tangy and versatile, sauerkraut is a fermented cabbage dish perfect for salads, sandwiches, or as a side dish.
• Yogurt: Choose plain, unsweetened yogurt with live and active cultures. It’s a great source of probiotics and calcium, perfect for breakfast or a healthy snack.
• Kefir: This effervescent fermented milk drink is packed with probiotics and nutrients. Enjoy it plain, blended into smoothies, or used in baking.
• Miso: This savory fermented soybean paste adds umami depth to soups, stews, and marinades.
• Kombucha: This bubbly fermented tea drink offers probiotics and antioxidants. Choose from various flavors to satisfy your taste buds.
• Pickled vegetables: Cucumbers, carrots, and other vegetables fermented with spices and herbs offer probiotics and a tangy snack.

Conclusion

So, there you have it! The top five food warriors to keep you healthy and happy all winter long. From citrus sunshine to fermented feasts, each bite is an investment in your body’s natural defenses. Remember, a strong immune system isn’t built in a day. It’s a journey of healthy choices, vibrant flavors, and a sprinkle of culinary curiosity.

Embrace these delicious allies, but don’t forget the other pillars of winter wellness: adequate sleep, regular exercise, and a healthy dose of laughter. Together, they’ll create an impenetrable fortress against the sniffles and sneezes, leaving you free to enjoy the cozy nights, snowy adventures, and all the joys that winter brings.

So, ditch the tissues, grab your fork, and embark on a delicious journey to an immune-boosted you. Let your plate be your battlefield, and these top five foods your loyal companions. Remember, a healthy body and a happy heart are the ultimate weapons against any winter woe.