food – JJ Barnes

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

Admin — Mon, 06 May 2024 12:51:43 +0000

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

Chilli Chocolate

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

Peanut Butter Chocolate

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

White Chocolate

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.

Birthday Cake Chocolate

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

Gold Leaf Chocolate

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.

Coffee Chocolate

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.

Dark Chocolate Sea Salt

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!

Extra Dark Chocolate Raspberry

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

Ginger Lemon Chocolate

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

Caramel Chocolate

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!

The post I Discover Your Star Sign Chocolate, Are You Brave Enough? appeared first on JJ Barnes.

Is Kimchi Good For Me?

Admin — Tue, 23 Apr 2024 10:39:12 +0000

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

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!

The post Is Kimchi Good For Me? appeared first on JJ Barnes.

Top Five Alternatives To Coffee

Admin — Wed, 10 Apr 2024 10:31:09 +0000

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.

Photo by Andrew Neel on Pexels.com

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

Lions Mane Mushroom Supplement

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

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 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

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

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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The post Top Five Alternatives To Coffee appeared first on JJ Barnes.

What Do Celebrities Eat For Beautiful Skin?

Admin — Wed, 27 Mar 2024 10:36:46 +0000

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

Whole Almonds

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

Sushi Making Kit

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

Freeze Dried Strawberries

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

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

Spinach Powder

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

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!

The post What Do Celebrities Eat For Beautiful Skin? appeared first on JJ Barnes.

Top 10 European Cities For Food Lovers

Admin — Fri, 08 Mar 2024 13:27:34 +0000

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

Ranking	City	Index Score
1	Paris, France	74.69
2	Florence, Italy	70.39
3	Rome, Italy	67.12
4	Dublin, Ireland	61.57
5	Bologna, Italy	61.36
6	Amsterdam, Netherlands	60.09
7	Milan, Italy	59.08
8	Barcelona, Spain	59.00
9	Naples, Italy	56.89
10	Madrid, Spain	56.26

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 

The post Top 10 European Cities For Food Lovers appeared first on JJ Barnes.

Best And Worst Foods For Good Sleep

Admin — Fri, 02 Feb 2024 11:49:50 +0000

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

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

Cheese Strings

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

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

Popping Corn

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!

The post Best And Worst Foods For Good Sleep appeared first on JJ Barnes.

Top Tips To Feel Healthy In January

Admin — Wed, 24 Jan 2024 14:17:55 +0000

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:

The post Top Tips To Feel Healthy In January appeared first on JJ Barnes.

Top Five Foods To Boost Your Immunity

Admin — Wed, 10 Jan 2024 12:13:09 +0000

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

Vitamin D
Turmeric
Echinacea
Citrus Fruits
Fermented Foods

Vitamin D

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.

Tumeric

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

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.

Vitamin C

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.

Sauerkraut

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.

The post Top Five Foods To Boost Your Immunity appeared first on JJ Barnes.

7 Healthy Habits To Incorporate In 2024

Admin — Thu, 04 Jan 2024 11:19:21 +0000

On the JJ Barnes Blog, I check out 7 healthy habits to incorporate in 2024 as part of my New Years Resolution to get fit and well, both mentally and physically!

The importance of healthy habits in maintaining a balanced lifestyle

In today’s fast-paced world, it’s easy to neglect our health and well-being. However, incorporating healthy habits into our daily lives is crucial for maintaining a balanced lifestyle. These habits improve our physical health and positively impact our mental and emotional well-being. As we step into 2024, it’s the perfect time to prioritize our health and commit to a healthier lifestyle.

By adopting these seven healthy habits, you can empower yourself to thrive in the new year and beyond.

The science behind healthy habits: Understanding the benefits and impact on overall well-being

Before diving into the specific healthy habits, it’s important to understand the science behind them and how they contribute to our overall well-being. Numerous studies have shown that regular exercise, adequate sleep, and a nutritious diet have profound effects on our physical and mental health.

Exercise releases endorphins, which boost mood and reduce stress. Sleep allows our bodies to repair and rejuvenate, enhancing cognitive function and emotional well-being. A nutritious diet provides the necessary nutrients for optimal bodily functions and supports a healthy immune system. By understanding the science behind these habits, we can fully appreciate their importance and make them a priority in our lives.

Habit #1: Regular exercise and its positive effects on physical and mental health

Yoga Position Cards

One of the most crucial healthy habits to incorporate into your life is regular exercise. Not only does exercise help maintain a healthy weight, but it also has numerous benefits for both your physical and mental health. Engaging in physical activity increases your energy levels, improves cardiovascular health, and strengthens muscles and bones.

Exercise also releases endorphins, which are known as “feel-good” hormones, reducing symptoms of depression and anxiety. Incorporating exercise into your daily routine can be as simple as going for a walk, taking a dance class, or practicing yoga. Find an activity that you enjoy and make it a regular part of your life to reap the many benefits exercise has to offer.

Habit #2: Prioritizing sleep and establishing a consistent sleep schedule

Good Night Sleep Aromatherapy Kit

In today’s fast-paced society, sleep is often overlooked or sacrificed for productivity. However, getting enough quality sleep is essential for our overall well-being. Lack of sleep can lead to a myriad of health problems, including increased stress levels, impaired cognitive function, and a weakened immune system.

To incorporate this healthy habit into your life, prioritize sleep and establish a consistent sleep schedule. Create a relaxing bedtime routine, avoid electronic devices before bed, and create a sleep-friendly environment. Aim for seven to eight hours of uninterrupted sleep each night to wake up feeling refreshed and ready to tackle the day.

Habit #3: Embracing a nutritious diet and making mindful food choices

A nutritious diet is the foundation of a healthy lifestyle. By embracing a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats, you provide your body with the essential nutrients it needs to function optimally. Avoid processed foods, sugary drinks, and excessive amounts of salt and saturated fats, as they can contribute to weight gain and various health problems.

Making mindful food choices involves being aware of portion sizes, listening to your body’s hunger and fullness cues, and savoring each bite. Incorporate a variety of colorful foods into your meals and experiment with new recipes to keep your diet exciting and nourishing.

Habit #4: Cultivating a daily mindfulness or meditation practice for stress reduction

Mindfulness Set

In our fast-paced and often stressful lives, finding moments of calm and inner peace is essential. Cultivating a daily mindfulness or meditation practice can help reduce stress, improve focus, and promote emotional well-being. Mindfulness involves being fully present in the moment and observing your thoughts and feelings without judgment.

Meditation, on the other hand, focuses on quieting the mind and achieving a state of deep relaxation. Both practices have been shown to reduce anxiety, improve sleep, and enhance overall mental health. Find a quiet space, set aside a few minutes each day, and engage in mindfulness or meditation to reap the benefits of these powerful practices.

Habit #5: Building strong social connections and nurturing relationships

Human beings are social creatures, and building strong social connections is vital for our well-being. Research has shown that having a support system and nurturing relationships can increase happiness, reduce stress, and improve overall mental health.

Make an effort to connect with loved ones regularly, whether it’s through phone calls, video chats, or in-person meetings. Engage in activities that foster social connections, such as joining clubs or organizations that align with your interests. By prioritizing social connections and investing time and energy into nurturing relationships, you’ll create a supportive network that enhances your well-being.

Habit #6: Limiting screen time and balancing digital and offline activities

Screen Free Activities

In today’s technology-driven world, it’s easy to get caught up in excessive screen time. Spending too much time on electronic devices can negatively impact our mental health, sleep quality, and productivity.

To maintain a healthy balance, it’s important to limit screen time and engage in offline activities. Set boundaries for yourself, such as designating specific times for device-free activities, turning off notifications, and creating screen-free zones in your home. Use your newfound free time to engage in hobbies, spend time in nature, or connect with loved ones. By finding a healthy balance between digital and offline activities, you’ll enhance your overall well-being and live a more fulfilling life.

Habit #7: Setting realistic goals and incorporating self-care activities into daily routines

Setting realistic goals and incorporating self-care activities into your daily routine is essential for maintaining a healthy and balanced lifestyle. Take time to reflect on your priorities and set achievable goals that align with your values. Break down larger goals into smaller, manageable steps to increase your chances of success.

Additionally, make self-care a priority by engaging in activities that recharge and rejuvenate you. This can include anything from taking a relaxing bath, practicing a hobby, or indulging in a good book. By setting realistic goals and making self-care a regular part of your routine, you’ll cultivate a sense of fulfillment and well-being.

Conclusion: Empowering yourself to adopt these healthy habits for a thriving 2024 and beyond

Incorporating healthy habits into your daily life is essential for maintaining a balanced lifestyle and thriving in the coming year and beyond. By understanding the science behind these habits and prioritizing their incorporation, you can empower yourself to lead a healthier and more fulfilling life.

Remember to start small, be consistent, and celebrate your progress along the way. As you embrace these seven healthy habits – regular exercise, prioritizing sleep, embracing a nutritious diet, practicing mindfulness, building social connections, limiting screen time, and setting realistic goals – you’ll set yourself up for success and enjoy a thriving 2024 and beyond. Make the commitment to yourself and start incorporating these habits into your life today.

The post 7 Healthy Habits To Incorporate In 2024 appeared first on JJ Barnes.

Best Food For Healthy Skin This Winter

Admin — Fri, 08 Dec 2023 11:42:40 +0000

On the JJ Barnes Blog, I check out top tips on the best food for healthy skin this Winter to reduce the harsh effects of the cold air.

Winter Skin Damage

As the winter chill sets in, the cold air can have a damaging effect on your skin, including:

Dryness: The cold air can sap moisture from your skin, leaving it feeling tight, itchy, and flaky. This is because the air is less humid in winter, which means there is less water vapor available to hydrate your skin.
Redness and irritation: The cold air can also irritate your skin, making it red, inflamed, and more prone to cracking. This is because the cold air can damage the delicate skin barrier, which helps to protect your skin from irritants and allergens.
Increased risk of infection: Dry, cracked skin is more susceptible to infection. This is because bacteria and other microorganisms can more easily penetrate the damaged skin barrier.
Reduced blood flow: In cold weather, your blood vessels constrict to conserve heat. This can reduce blood flow to your skin, which can make it look pale and lifeless.

Because I am hoping to reduce all these problems and keep my skin as healthy as possible, aesthetic doctors at Sozo Aesthetic Clinic have have sent over an informative guide on what to eat for healthy skin this Winter.

Best Food For Healthy Skin This Winter

Oily fish helps boost skin hydration

Omega-3 fatty acids found in fish like mackerel, tuna and sardines are known for their anti-inflammatory properties, which can have considerable benefits to our skin. Salmon, especially, is an excellent source of omega-3 fatty acids, vitamins and nutrients, including astaxanthin, which helps protect the skin from oxidative stress, contributing to anti-ageing benefits.

Salmon has received the seal of approval from countless celebrities, such as Mariah Carey, Kate Middleton and especially Victoria Beckham, who has previously revealed that eating salmon every single day is the secret to her perfect complexion.

Omega-3 Supplements

If you don’t want to eat oily fish, oily fish supplements are available in a variety of forms, including capsules, liquid, and powder. They can be taken on their own or as part of a multivitamin or mineral supplement.

The recommended daily intake of omega-3 fatty acids is 250-500 milligrams for adults. However, some people may need more or less than this amount. It is important to talk to your doctor before taking any supplements, including oily fish supplements.

Here are some tips for choosing and using oily fish supplements:

Look for a supplement that contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two main omega-3 fatty acids found in oily fish.
Choose a supplement that is high quality and from a trusted brand.
Take the supplement as directed on the label.
Talk to your doctor before taking any supplements, including oily fish supplements.

Why you should EAT, not drink your water

Eating water-rich foods is important alongside drinking water because it offers a dual approach to hydration and overall health. While drinking water is essential for staying hydrated, consuming water-rich foods provides additional benefits.

Foods with high water content, such as fruits and vegetables, contribute to hydration while also delivering essential nutrients like vitamins and antioxidants. This combination not only supports overall well-being but also helps maintain healthy skin, aids digestion, and promotes a feeling of fullness.

Incorporating fruits and vegetables with high water content into your diet enhances the rebalancing of water in your system. These foods contain molecules that help deliver the water they contain into cells easily. Examples of foods high in water content include:

Cucumber: 96% water
Iceberg lettuce: 96% water
Celery: 95% water
Watermelon: 92% water
Broccoli: 92% water
Spinach: 92% water
Apricot: 86% water
Pomegranate: 82% water
Avocado: 82% water

The best foods for ageless skin

Green Tea Extract Capsules

The natural ageing process depends on a range of nutrients for support. Certain nutrients can contribute to slowing down signs of ageing, particularly in promoting skin health. Generally, the best foods for ageless skin are healthy fats, healthy sources of protein and antioxidant-rich foods.

Several foods are known for their potential anti-ageing properties due to their rich content of antioxidants, such as dark leafy greens, green tea, lemon, turmeric and dark chocolate. In particular, berries are rich in antioxidants, which help combat oxidative stress and inflammation that comes with ageing, such as blueberries, strawberries, and raspberries.

Foods to avoid if you suffer with acne

For those dealing with acne-prone skin, dietary choices can play a significant role in managing breakouts. High-glycaemic foods, such as sugary snacks and refined carbohydrates, can cause spikes in blood sugar levels and therefore trigger increased insulin production, potentially leading to more oil production in the skin. Dairy products, known for containing hormones and growth factors, may also contribute to acne development in some people and processed and greasy foods have also been linked anecdotally to acne.

However, while it’s a widespread belief that chocolate and greasy foods directly cause acne, the truth is a bit more nuanced. Modern science suggests that these foods do not directly cause acne but can exacerbate an existing condition, so if you do struggle with acne, it is best to avoid particular foods where possible.

Some examples of what to avoid include:

Dairy products, including all types of cow’s milk (skimmed, semi-skimmed and whole milk)
Sugary drinks such as soft drinks, energy drinks and fruit juice
Fast food, chocolate and sweets
Foods with a high glycaemic index, including white bread and refined grains

Top 5 skin superfoods

Raw Brazil Nuts

Nuts

Nuts can bebeneficial for the skin due to their nutrient content, such as almonds, walnuts and pistachios. Almonds are especially loved by multiple celebrities, including Meghan Markle, who has previously named almonds as her go-to snack for flowing skin.

Nuts, especially Brazil nuts, are high in selenium, a mineral with antioxidant properties that can help clear skin and decrease acne breakouts.

Green juice

Green Juice Powder

Green juice typically refers to a drink made from blending various green vegetables and fruits. It’s often promoted as a nutritious drink due to its high content of vitamins, minerals, and antioxidants. Common ingredients might include leafy greens like kale, cucumber, celery, apples, and other fruits or vegetables.

Actress Reese Witherspoon’s green juice recipe, for example, includes romaine lettuce, spinach, fruits, and coconut water. Green juice has exploded in popularity on TikTok, amassing more than 555 million views for the hashtag #greenjuice.

Ginger Supplements

Ginger

Ginger has great anti-inflammatory effects. Inflammation is often associated with various skin conditions, such as Eczema and Rosacea, and the anti-inflammatory properties of ginger may help soothe and calm the skin.

Including ginger in your diet can be achieved by adding it to recipes, drinking ginger tea, or adding it to smoothies.

Carrots

Vitamin A Supplements

Packed with vitamin A, carrots contribute significantly to skin health by aiding in cell turnover and preventing dryness, so it’s perfect timing to incorporate carrots into your diet to help your skin battle the colder winter months.

The benefits of carrots have also exploded on TikTok, with the viral ‘raw carrot salad’ trend exploding earlier this year and receiving over 56 million views on the platform for the hashtag #rawcarrotsalad. Videos using the hashtag show how to make it at home, with raw shredded carrots and a few additions like lemon juice, apple cider vinegar and sea salt.

Vitamin C Supplements

Blueberries

Blueberries, those small, sweet berries, are not just a delicious treat; they’re also a nutritional powerhouse with a wealth of benefits for your skin. Their rich content of vitamins, antioxidants, and other beneficial compounds can help to promote healthy skin, reduce the appearance of aging, and protect against sun damage.

Blueberries are a rich source of vitamin C, with one cup providing about 25% of the recommended daily intake. Vitamin C is also an antioxidant, protecting your skin from free radical damage that can contribute to premature aging and skin cancer.

The post Best Food For Healthy Skin This Winter appeared first on JJ Barnes.