Top Easy Skin Tanning Removal Process You Should Know

As a result of much sunbathing or artificial influence, some of your body parts may be subjected to tanning. This is a result of more exposure to UV rays from the sunlight. It is known that most of the common parts to be affected by skin tanning are the face, neck, hands, and legs. Despite this natural influence, people are opting for skin tanning through a melanocyte-stimulating hormone injection. It enhances more release of melanin to the body. Having darker body parts than the rest is something that you suffer from body tanning. Did you know that you can get rid of this dark skin appearance? Read here for more information.

1. Skin lightening agents

With your dermatologist’s help, the most helpful way to remove tan from your body is the introduction of lightening agents to your body. An example of this is vitamin b3, vitamin c, and kojic acid, which can be provided through injections. You, however, need to be careful when being administered with these enlightening skin enzymes. This is to avoid overdoing it exceedingly over other body parts that may not be affected. Ensure that you research on the impact of it before you fully engage in it.

2. Home remedies

Lemon is best known to have a bleaching effect on the skin. Among others are tomatoes, honey, aloe vera, and orange juices. Most people complain about skin irritation when they apply them to the skin, especially the face. It is advised that you continue using these natural products since the irritation that you feel is a sign that your skin is reacting to their application and ready to change. When using two natural products at a time, you need to learn how to do this proportionally. For example, the use of lemon juice with honey well mixed can show better results than one.

3. Use of creams, lotions, and sprays

There are quite a several skin lightening products manufacturers. Washing your face and applying either of the three with the right prescriptions is much easier than an injection, right? You also need to ensure that you use the right amount of these and evenly to the affected body parts. This is because body tanning done through injection of hormones such as melanotan is known to last for long, therefore difficult to remove. Strive to get high-quality body creams to guarantee you better results.

4. Laser removal

Despite laser body tan removal experts being few, this is the most common process. This is handled by the specialist peeling off the affected body parts. This can be applied chemically or through other preferred means. This is subjected to the dead skin layer that may have a lot of melanin. One needs to note that different body tan agents require different ways to remove them. Due to the effects of substantial impacts created by body tans such as Melanotan, you ought to spend more.

However, you can consider the following to avoid skin tanning, cover your body entirely when going out, and avoid the sun when it is hot. However, should your body be affected by skin tanning, you can consider the above-described processes.

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An Intensely Textured Debut Novel Presents Uncomfortable Truths About The Maternal Bond

In the 2020 Booker Prize shortlisted Burnt Sugar, author Avni Doshi examines the complicated psyche of a daughter who has to turn caregiver for her Alzheimer’s-afflicted mother and rebuild their corroded relationship

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Chicken Parmesan

Sharing our best Chicken Parmesan recipe with you today with tender, juicy chicken that’s full of flavor – a dinner everyone will love!

If you love Chicken, try the awesome Chicken Katsu, Honey Butter Baked Chicken, Baked Caprese Chicken and Chicken Shawarma

Easy Chicken Parmesan

Chicken Parmesan is the best kind of pub grub and it is incredibly easy to make at home. Juicy chicken, baked with a simple pasta sauce and cheese straight from the oven is really the best kind of meal. My 15 month old loves this meal with a side of spaghetti and can devour this without looking up from her plate. So kid approved and adult approved because when we are sitting on the table, we don’t look up either.

I’m showing you how to make this family dinner recipe easily at home, and how to pack in layers and layers of flavour in it!

Marinate the Chicken

To get the schnitzel right, we first slice each chicken breast in half. And then marinate them with some salt and Italian seasoning. Just 15 minutes helps infuse the breasts with flavour, and keeps them tender. Do this first while you prep everything else.

Breading the Chicken

While the chicken is marinating, get your breading station ready. You’ll need flour, eggs, seasoning, breadcrumbs (I prefer panko for extra crispiness) and parmesan. The chicken is dusted with flour first, then dipped into the egg mixture which is seasoned with garlic powder and finally coated with the parmesan – panko mix. Place the breaded chicken on a wire rack till you are ready to fry.

Frying the Chicken

You only need to fry the breaded chicken for 5 minutes, which is 2.5 minutes on each side. The chicken breast will not cook through completely which is okay because it’ll finish cooking in the oven. You only need to fry it for long enough to get that crispy golden brown crumb.

Sauce, Cheese and Bake:

You can easily use store bought pasta sauce for this recipe. Or you can try out simple marinara sauce. You are looking for a thick consistency. Anything too watery and it’ll make the crumb extremely soggy while baking. The chicken goes into the oven for 15 minutes which is just enough time for it to cook through and for the cheese to melt. Make sure you have everything laid out because this tastes best when it comes straight out of the oven with that crispy crumb and melted cheese!

Serving Suggestions:

We love serving Chicken Parmesan with spaghetti tossed in a little olive oil and reserved pasta sauce. But you can also serve it with a side of lightly dressed salad greens, steamed or roasted broccoli, cheesy garlic bread or even mashed potatoes. This has so much flavour that you really don’t need much. Chicken Parmesan is one of the best kind of comfort foods – it looks delicious and tastes absolutely amazing when you serve it on the table!

More Parmesan Recipes:

• Crispy Parmesan Fried Zucchini
• Chicken Parmesan Casserole
• Garlic Parmesan Chicken Tenders
• Creamy Lemon Parmesan Chicken
• Baked Parmesan Garlic Chicken

Print

Chicken Parmesan

Our best recipe for chicken parmesan with crispy fried chicken. The kind of meal your entire family will love!

Course Dinner, Main Course

Cuisine American, Italian, Italian American

Keyword baked parmesan chicken, chicken parmesan, parmesan chicken

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings 4 people

Calories 642kcal

Author Richa Gupta

Ingredients

Chicken Marinade

• 2 Chicken Breasts
• 3/4 tsp Salt
• 3/4 tsp Italian Seasoning Mix

For the Breading

• 1/4 cup All Purpose Flour
• 2 Eggs
• 1/2 tsp Garlic Powder
• 1/2 tsp Salt
• 1 cup Panko Breadcrumbs
• 1/2 cup grated Parmesan

Other Ingredients

• 1 1/2 cups Vegetable or Canola Oil for frying
• 1 cup Pasta Sauce (or Marinara)
• 1 cup shredded Mozzarella
• 1/2 cup grated Parmesan
• 2 tbsp Olive Oil

Instructions

Marinate Chicken

• Slice each chicken breast in half lengthwise and marinate with salt and italian seasoning mix. Set aside for 15 minutes.
• Preheat oven to 350F

Breading Chicken

• Create a breading station by placing flour on a plate. In a deep dish, whisk together egg, salt and garlic powder. Mix panko breadcrumbs and parmesan in another plate.
• Dust the chicken with flour, then dip it well into the egg mixture, shake off excess egg and then crumb it with breadcrumbs. Place the breaded chicken on a wire rack. Repeat with the remaining chicken.

Frying Chicken

• Heat oil on medium high heat in a skillet to 350F. Place 2 chicken breasts (if they fit) gently in the oil and fry on each side for 2.5 minutes. Remove and place on a wire rack.

Bake

• Place the fried chicken on a baking tray. Spread sauce on top of each piece of chicken and then top with a mount of grated mozzarella. Sprinkle parmesan and drizzle with a little olive oil. Bake for 15 minutes in the preheated oven.
• Serve with your favorite side from the options above!

Nutrition

Calories: 642kcal | Carbohydrates: 22g | Protein: 46g | Fat: 40g | Saturated Fat: 12g | Cholesterol: 198mg | Sodium: 1878mg | Potassium: 733mg | Fiber: 2g | Sugar: 4g | Vitamin A: 823IU | Vitamin C: 6mg | Calcium: 478mg | Iron: 3mg

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Mejuri is Launching a Men’s Jewellery Line Next Month

Canadian jewellery brand Mejuri is expanding its offering next month, announcing this week that it will offer a men’s jewellery line from October 5.

The line will include nine pieces of jewellery to start with – including 14-karat gold and sterling silver necklaces and bracelets, as well as signet rings, pendant necklaces and a textured cuff. The collection will be available to pre-order from October 1 before becoming available online and in Mejuri stores from October 5. The men’s offering will not follow the weekly drop model for now.

Speaking with FASHION about why the brand has launched men’s, co-founder and CEO Noura Sakkijha, said, “The debut of the Mejuri men’s collection reflects the current changing cultural landscape. Conventional social classifications are dissipating and we knew the time was right to create an environment to explore easy, every-day, exceptionally crafted fine jewellery items for men. This might be a man making his first foray into jewelry, or an existing customer buying for a friend or partner. What we do know about this moment is that fashion has gone back to basics and jewellery can be the differentiator, for everybody.” She adds that the new line is also an answer to customer demand. “Over the past couple of years, we’ve had so many inquiries from our community asking if it’s something we would ever explore and in our retail stores, we have seen men self purchasing and styling jewellery from our main line, so we wanted to expand the offering.”

As for how the men’s line is different from it’s women’s offering, Sakkijha says, “The collection offers the same high-quality, enduring materials we are known for and the same ethos – we are made for everyday wear. While you will find chain necklaces, signet rings and bracelets in both the men’s and women’s offerings, we incorporated some different elements with the men’s collection. We had fun adding sterling silver pieces with a matte grey finish, which you will see in our Ribbed Cuff and Popcorn Chain Bracelet. Both styles are edgy yet minimal. We also introduced titanium, a lightweight yet strong material that will stand the test of time.”

Discover the new Mejuri men’s collection below:

 

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

Photograph courtesy of Mejuri

1/9

Round Box Chain Bracelet

($525, Mejuri)

2/9

Popcorn Chain Bracelet

($80, Mejuri)

3/9

Round Box Chain Necklace

($785, Mejuri)

4/9

Black Onyx Pendant Necklace

($655, Mejuri)

5/9

Rectangular Ribbed Pendant Necklace

($130, Mejuri)

6/9

Square Box Chain Necklace

($160, Mejuri)

7/9

Black Onyx Square Signet Ring

($725, Mejuri)

8/9

Titanium Signet Ring

($165, Mejuri)

9/9

Ribbed Cuff

($195, Mejuri)

 

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LIFE Drummer Launches ‘KEEP TALKING’: A Brand New Music Podcast Examining Touring, Mental Health, Lockdown & More

Soundsphere Magazine are pleased to present KEEP TALKING—a brand new podcast centered around music and mental health presented by Stewart Baxter, drummer in Hull based band LIFE.

Supported by funding from Disabled Entrepreneurs UK, Soundsphere commissioned a locked-down Baxter to record a series of podcasts with the simple goal to re-connect, catch up, and check in with musicians and friends he has met along the way.

Guests across the series include Simone Marie Butler (Primal Scream), Lee Kiernan (IDLES), Jehnny Beth, Chris Slorach (METZ) and more TBA

Episode 1: Friday 18th September 2020

https://open.spotify.com/episode/6yPRktA6f7o4ZVIz1Cmxho

 

Launching on Friday 18th September 2020, for the first episode Baxter speaks to Primal Scream bassist Simone Marie Butler, who has also performed and recorded with artists including James Williamson (The Stooges), Faris Badwan (The Horrors), Ed Harcourt, Zak Starkey, and more.

The pair first met when Baxter performed live on her Soho Radio show a couple of years ago. Over the course of their candid chat we hear about Simone’s early musical memories, her journey as a bass player, and she talks openly about mental health and the experiences of being a touring artist. The pair also discuss Simone’s recent work as a spokesperson for the #letthemusicplay campaign, lobbying for government support to keep the live music industry afloat during this unprecedented year.

Commenting on the project, Baxter says:

“When I’m touring with LIFE I meet so many wonderful and interesting people, but we rarely get a chance to have a proper chat between the constant movement. Allowing time to talk and listen is an important thing, right now more than ever. These podcasts are an open and honest discussion about life, art, and everything in-between, and a chance for myself and my guests to take time out to just hang out and catch up.”

The remainder of the first series will also include interviews with Lee Kiernan (IDLES), Jehnny Beth, Chris Slorach (METZ) and more TBA.

An alternative music and culture media brand for the North of England and Worldwide, Soundsphere was created by editor Dom Smith, who was winner of the National Diversity Award for Entrepreneurial Excellence (Disability) in 2012. He has been voted “one of the happiest people in the country” according to The Independent on Sunday, and has also carried the Paralympic Flame for the city of York.

He also works as part of Wobbling About and Rocking Out promoting disability and mental health awareness, and has written for The Metro, Rock Sound magazine, WhatCulture, The Quietus, T3 magazine, NME, Stuff magazine, Metal Hammer magazine and more.

Commenting on the new project, Smith says: “Stew is the beating heart of Hull’s music scene. His love and dedication to maintaining the area’s creative soul for young people, and the wider arts community, is something I’ve admired for more than a decade. I have wanted to work with him for a long time, and I’m proud that we could launch this podcast through Soundsphere, and pick the brains of some of the best and most dedicated musicians and artists in the world.”

KEEP TALKING launched on Friday 18th September 2020

The post LIFE Drummer Launches ‘KEEP TALKING’: A Brand New Music Podcast Examining Touring, Mental Health, Lockdown & More appeared first on Wellbeing Magazine.

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The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! 9/19-9/25

Welcome to Ben Greenfield's Weekly Roundup and Cool New Discoveries! Ben Greenfield's discoveries, from the latest news on the fronts

The post The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! 9/19-9/25 appeared first on Ben Greenfield Fitness - Diet, Fat Loss and Performance Advice.

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Multi-symptom supplement range and support program for menopausal health

A first-of-its-kind supplement range and new menopause app offers a holistic approach for women to manage the most common symptoms of perimenopause and menopause.

With just over a week to go until World Menopause Month, female health pioneers Health & Her, today announces the launch of the Health & Her Perimenopause Food Supplement and the Health & Her Menopause Food Supplement with a complimentary digital training program to support with the long-lasting relief of symptoms.

With over 30 recognised menopause symptoms and each woman estimated to experience, on average, eight of these – equating to 18 million possible combinations – every menopause experience will be different, complex and unique. With consideration to the vast impact these symptoms can have on a woman’s quality of life, for example physical and mental health, relationships and work, Health & Her look to offer a holistic approach to support woman through every stage of their unique journey.

“Menopause management can be complex, as the decline of hormone levels at this stage of life can cause a wide range of both physical and psychological symptoms.” Says Health & Her Co-Founder, Kate Bache. “To manage this requires a multifaceted, integrated approach and we’re excited to deliver a new product that does just that.

“Our Health & Her supplement range is the first-of-its-kind in the UK to target women through every stage of the menopausal transition. Through our research with over 50,000 women we’ve discovered that women experience a unique combination of symptoms during perimenopause – the lesser known stage prior to menopause when periods are still active. To support these unique requirements, we’ve worked with experts to develop a Perimenopause Supplement that’s been carefully formulated with a blend of natural ingredients to help support nine of the most common symptoms experienced during this stage. This has been developed alongside our natural Menopause Supplement, which targets the nine most common symptoms women experience after they’ve no longer had menstrual periods for at least 12 months.

“We’re proud to release this supplement range alongside a complementary digital training program to offer the UK’s first integrated approach for women seeking a natural way to manage their menopause.”

The Health & Her Menopause App offers a personalised menopause management experience, with daily symptom assessments to help women discover where they are in their menopausal journey, and how their symptoms can be improved. In addition to supplement reminders, the app offers a selection of evidence-based exercises and tools developed to deliver long-lasting results and creates a schedule of activity with daily reminders to help stay on track. Guided exercises within the app include Cognitive Behavioural Therapy, Guided Imagery for Sleep, Pelvic Floor Training, Deep Breathing and Progressive Muscle Relaxation.

Kate Bache added, “We want to support and empower women throughout their menopause journey, so we’ve designed the Health & Her Menopause App to help women build positive lifestyle habits that put them back in control.”

To further educate and inform women of the changes happening to their body, mind, and hormones, the Health & Her app also contains trusted advice from a network of multidisciplinary menopause experts, including GPs, gynaecologists, psychologists, nutritionists, therapists sleep experts, career coaches, and more.

The app also includes period tracking for perimenopause-related cycle changes and delivers smart insights to help women identify factors that could be improving or worsening symptoms.

The Health & Her supplement range is vegan, gluten-free, non-GMO and contains no added preservatives or artificial colours. Containing clinically proven ingredients, the Perimenopause Supplement has been developed with Expert Nutritional Therapist, Shona Wilkinson, and contains a unique and carefully blended formulation of herbs, vitamins and minerals to support with the nine most common symptoms of Perimenopause. This includes: Sage to support wellbeing during menstruation, Wild Yam and Red Clover to support with hot flushes and night sweats, Ashwagandha to support with relaxation, Avena Sativa Oat Extract to decrease restlessness and support sleep, Zinc and Vitamin C to contribute to normal collagen formulation, Red Clover and Avena Sativa Oat Extract to help with mood changes and irritability, Ginkgo Biloba and Ginseng Panax to preserve cognitive function and concentration, Lavender, Iron and B6 and B12 to reduce tiredness and fatigue, and Vitamins C and D for joint and muscle aches.

Speaking on its unique formulation, expert Nutritional Therapist Shona Wilkinson states “We’ve worked hard on the perimenopause supplement to ensure that it provides all the necessary nutrients for symptoms in the best available forms. This ensures a good absorption rate to make the supplement as effective and therapeutic as possible.”

The Health & Her Menopause Supplement also contains a careful blend of herbs, vitamins and minerals to support with the nine most common symptoms of menopause. This includes Vitamins B5, B6 and Magnesium to help reduce tiredness and fatigue relating to poor sleep, Hop Extract to cope with hot flushes and night sweats, Pfaffia to support with stress, concentration and memory, Kelp to aid weight management, Ginseng to maintain physical and mental capacities in cases of exhaustion and tiredness, Evening Primrose Oil for healthy skin, and Dong Quai to help maintain normal urogenital health.

Shona Wilkinson adds “I’m proud to have worked with Health & Her to deliver a multi-symptom supplement range to support women with the often challenging transition through menopause, and the supporting app will make it even easier for women to tune into their symptoms and feel back in control.”

Nichola Haggerty-James, 46, from Bridgend has been taking the Health & Her Perimenopause Supplement alongside using the app for two months and said 

“I began noticing a difference within just a month of taking the Perimenopause Supplement. My thoughts have become clearer and I feel much more productive, but what’s taken me by surprise the most is the effect it’s had on my period. I haven’t had my usual aches and pains or my irrational thoughts and mood swings…this is a game changer! Must say there’s nothing more patronising than my other half saying it makes sense now! Using the Health & Her Menopause App has made me more aware of how I’m feeling and it’s now easier to see how my symptoms are changing. I love the anxiety breathing exercise too, and the reminders help keep my supplement schedule to a regular routine.” 

Health & Her Perimenopause Food Supplement and Health & Her Menopause Food Supplement are available to purchase online at www.healthandher.com, priced at £19.99 each. The Health & Her Menopause App supports Apple Health and Google Fit integration and is now available to download for free in the App Store and Google Play Store. To learn more about Health & Her, visit healthandher.com.

Health & Her Menopause App: 

Android Play Store

iOS App Store

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#435: Urban, Suburban, Rural: Running Environs

Sarah flies solo to talk with three women runners about running in different settings: urban (Chicago), suburban (Chicago ’burb), and rural (Minnesota dairyland). Laugh, and learn:

• the sights they see on their daily runs (including one admission of “scenery doesn’t matter to me”);
• how everyone (including SBS) chooses their routes;
• bathroom + water break options in the city and suburbs;
• running surface options—and why it matters; and,
• the ties that bind us all no matter where we run!

Ellison joins Sarah in the intro to talk about her cross-country move back to her hometown in South Carolina. (The books E. recommends: Caste by Isabel Wilkerson and  American Royals by Katherine McGee) Sarah starts gabbing with the first guest at 16:11.

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We appreciate your—and their—support!

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Calm.com/amr

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with code AMR20 at presshousecoffee.com/amr

Hire from the best: Get a $75 credit from the number one jobsite in the world at Indeed.com/amr

 

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Boston Champ Lisa Rainsberger on How to Stay Motivated

Lisa Rainsberger crossing the finish line in Boston; her 1985 victory stood as the only American female win until Des Linden broke the tape in 2018.

By Cathy Engstrom

Lisa Rainsberger is no stranger to disappointment. True, she won the Boston Marathon in 1985, the Chicago Marathon in 1988 and 1989, and the Twin Cities Marathon in 1993. But Lisa is well-acquainted with heartache and derailed plans, including her Olympic dreams as a swimmer during the 1980 boycott of the Olympics games in Moscow.

When Covid-19 restrictions hit, Lisa’s roles as mom and coach were especially stretched. She was dealing with the losses of an NCAA Indoor Championship meet for Katie, her All-American daughter and the high school senior year traditions for her son, the multiple events that were cancelled for all the athletes she trains, and her own personal running plans, including a long-awaited trip for Hood to Coast.

With so many epic races on hold, and the crisp, fall days passing by without much fanfare—and the temptation to eat ice cream every single day while staring at my running clothes hanging off the back of a chair—I reached out to Lisa to see if she had any words of advice.

What would a Boston Marathon champion and coach tell us mortals to do?

Turns out there’s no magic genie in a Nuun tube. Marathon winners aren’t hoarding secret methods the rest of us know nothing about. Instead, Lisa offered simple, practical tips that will help get you out the door and make fall races feel a little less humdrum:

Allow yourself to grieve. “When Hood to Coast was cancelled, we were all disappointed,” Lisa shared with me. “We thought about deferring to the next year, but most of us had uncertainties about our schedules for 2021. We were doubly disappointed when we were told Hood to Coast would not refund the $2,000 registration fee. Eventually, we were able to ‘sell’ our registration to another team, but not without a lot of work. We did not get together as a group for any kind of virtual event. I am personally holding out to race when we can do so in person.”

Lisa Rainsberger in coaching mode—and loving it.

Set different goals for yourself.  “My running goals this year have certainly taken an entirely new look. I started the year training for Boston with the goal of sub 4 hours, run Hood to Coast, and stay fit enough to keep up with the youth runners that I coach. Now my goals are based around staying healthy, getting consistent runs in throughout the week, and using my dogs as a reason to get out the door. They have a great way of guilting me if my running shoes don’t get put on.”

Look for a new training group in your area. “Small groups of socially distanced runners are still getting together. Check for groups on Facebook or at your local running store to see if there are any new people for you to explore training with. New runners can add an element of challenge and excitement, like the feeling you get when you pin on a race bib.”

 

 

BAMR Meg and her ardent fan base celebrate a strong finish in a recent Love the Run event.

Create your own spectators. “If the race you signed up for has been changed to a virtual event, get few of your runner friends to join you and some family and friends to support you. Create aid stations, cheer stations, and finish line tape!”

Design a racecourse that works for you. “I recently ran portions of the virtual Boston Marathon with a friend. We planned a route to be an easy and favorable course—meaning NO HILLS! Running at altitude is hard enough, so we decided to run a downhill dirt trail. No traffic concerns, plenty of portable restrooms along the route, and it was close to home. The most interesting aspect of the course were the cows that cheered (or rather “mooed”) at certain sections.”

Run point-to-point. “Arrange to have someone drop you off somewhere and race a point-to-point route. You can do this for your workouts, as well. It gets you out the door, and there is only one way home!”

Retail therapy. “We bought an Airstream travel trailer! Since we are approaching retirement and have 4 kids and 5 grandkids, we decided to be the fun grandparents and travel to see our family. Hoping to take the Airstream to Eugene next summer for the US Olympic Track and Field Trials.”

Don’t worry if an Airstream is not in your stay-motivated budget. Lisa also highly recommends new running gear. “Shopping for a new pair of running shorts, tights, or a sports bra adds a bit of fun getting you out the door.”

I will add one final suggestion to Lisa’s list:
Celebrate the achievements of others. Lisa is one of the most positive people I know, and I don’t think it’s a coincidence that she is also one of the biggest cheerleaders. Her attitude of joy watching others accomplish their goals is infectious.

So find some BAMRs, cheer wildly for them, and invest in the training cycles of other women. It gets you out of your own head and lets you swim in the endorphins of companionship. I will never forget texting my AMR friend Britt Parker as she was making her way through a very tough race. Knowing she was out there, putting one foot in front of the other, and imagining her smile when her phone was blowing up with texts from friends and family who were encouraging her, made me feel invested in something so much bigger than myself.

“We are living in unique times,” marathon champsion Lisa Rainsberger says. “But running can be a constant source of enjoyment. You just might have to think outside the box and create a new running normal.”

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We Quizzed A Nutritionist About Good Gut Health and Here's Everything You Need to Know

When it comes to health, experts often say good health starts in your gut. Your gut health can impact so many aspects of both your physical wellbeing, through effective absorption of micronutrients and immune function, and your mental wellbeing, via feedback on the gut-brain axis.

To explain if further, we caught up with nutritionist Jacqueline Alwill (you might recognise her as @brownpapernutrition on Instagram) to fill us in on everything from what role our lifestyle plays in our gut health to how you can improve your gut health if this year hasn't quite gone to plan (hi, us!).

Scroll to read the full interview:

Related:

This Unexpected Thing Might Be Messing With Your Emotions

POPSUGAR Australia: Why is gut health so important?

Jacqueline Alwill: The gut encompasses the entirety of our digestive tract from our mouth right through to our colon. Gut health isn't just about the latter end of our digestive tract (large intestine/bowel) and the gut microbiome, but maintaining the health of the digestive tract overall.

This is why chewing your food, your oral health, ensuring healthy levels of stomach acids and the intake of plenty of fibre rich foods is so important because each affects different parts of our gut to create an overall positive impact on gut health.

PS: What contributes to good gut health?

Jacqueline:

1. Fibre-Rich Diet: An abundance of fruits, vegetables, nuts, seeds, beans, legumes and whole grains. Think about crowding your plate or snacks with these foods - aiming for about half a plate full of vegetables before adding protein, etc. to up your intake.
2. Inclusion of Prebiotic Rich Foods: Which provide the fuel/energy source for the good bacteria in the gut. Aim to include a variety of these in your everyday cooking - garlic, onion, leek, asparagus, artichoke, prunes, brussels sprouts, legumes.
3. Plenty of Probiotic Rich Foods: Such as cultured and fermented foods including yoghurt, sauerkraut and kimchi, miso, kombucha and tempeh. An unsweetened yoghurt after your meal with fresh berries is a lovely option for dessert, add sauerkraut and kimchi to salads, wraps, sandwiches and enjoy miso as a delicious warming and gut-loving soup.
4. Regular Exercise: Aim for 30 minutes daily of any kind of movement. Exercise exerts a positive benefit on gut health, improving the production of short chain fatty acids (SCFA).
5. Creating Time to Eat: Focus on sitting and being present with your meals, mindfully chewing each mouthful undistracted rather than eating on the go while staring at emails or social media. This has a positive effect on the breakdown of our food, absorption of nutrients and messaging to the brain for satiety.

PS: What are the benefits of having good gut health?

Jacqueline: A healthy gut can support our physical wellbeing through effective absorption of micronutrients, mental wellbeing via feedback on the gut-brain axis, and immune function as 70 to 80 percent of our immune cells are housed in the gut. It plays a far greater role than simply breaking down and excreting the food we eat.

PS: Should we be resetting our gut health every so often? If so, how can we do that?

Jacqueline: I encourage people to aim for long-term habits that are sustainable when thinking about resetting their gut health. A healthy diet and supplementation of certain nutrients can help to build gut health and if you feel as though you've gone a bit off-course (this year has definitely derailed most of us!) then get back to basics with your food and supplement accordingly.

Nutrients such as milk thistle, curcumin, apple cider vinegar and magnesium are incredibly beneficial for gut health. Aim for high quality supplementation of these nutrients if you are starting to rebuild your gut health again. Local Australian brand, Healthy Care, (born on Sydney's Northern Beaches) is my go-to for these supplements and, of course, plenty of fibre rich foods to fuel the gut and you'll be on the right path.

PS: Can you explain what pre and probiotics are and the difference between them?

Jacqueline: Prebiotics include fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS) and inulin which we find in fruits and vegetables such as dates, prunes, watermelon, grapefruit, artichokes, asparagus, chicory, garlic, leek, onion, brussels sprouts; grains including barley, freekeh, and rye; nuts such as almonds and cashews, and also in legumes, dandelion tea and human milk (human milk oligosaccharides), cow and goat milk (GOS).

While most prebiotics are a type of dietary fibre, not all fibre is prebiotic. And, whilst fibre plays many different roles, prebiotics must show (through scientific trial) that they induce a beneficial health effect and fuel the microbes (good bugs) in our gut. Prebiotics fuel the living bugs in our gut to produce beneficial compounds. The health of our gut bacteria cannot survive without fibre and prebiotics. Both support the growth and diversity of beneficial bacterial species in our gut.

Probiotics are beneficial microbes (bugs) for both gut and overall human health. To be a probiotic there must be large numbers of these living microbes with evidence that they have a health benefit. Probiotics are important as they help to boost the number and diversity of beneficial bacteria in the gut. Consuming probiotic-rich foods can help to correct imbalances of bacteria - good vs. bad. Probiotics can help the digestion of our foods, absorption of nutrients, reduce digestive symptoms such as bloating, diarrhoea and flatulence, boost immune function and support skin health.

PS: What are the benefits of pre and probiotics? Should we be taking them?

Jacqueline: Prebiotics fuel the good bacteria in the gut. While probiotics support the number and diversity of good bacteria in the gut and can help correct bacteria imbalances. There is time and place for supplementing with pre- and probiotics and using the correct strains of probiotics is important for treating symptoms, dysbiosis and other more specific conditions of the gut.

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5 Simple Mistakes You're Making That Are Stopping You From Achieving Your Health & Fitness Goals

I saw a meme the other day on Instagram and immediately sent it to half my friends' list, it was so good. It read: "Isolation has gone on for so long that I got fit and now I'm unfit again."

If you read that and thought, "Ooft, that's me!," welcome, we're here to help. Well, personal trainer and founder of 28 by Sam Wood, Sam Wood, is here to help.

"I often have conversations with people who are frustrated because they feel they are doing so many things right but still aren't shifting those stubborn kilos," says Sam. He explained that it can often be the little things like portion sizes, snacking (guilty!) and getting too comfortable in your workout routine that hold you back from achieving your health and fitness goals.

Ahead, Sam digs a little deeper into five of the most common mistakes that might be stopping you from smashing your goals:

Related:

Lizzo Wants to Normalize Her Body - and That's More Than Being Body Positive

1. You're trying to out-train a bad diet

Too often I see people investing time and effort into their workouts, training hard and remaining disciplined, only to undo it all with poor food choices. Whether it's excess snacking, generous portion sizes or too much alcohol - make sure you eat real food and you eat mindfully.

2. Repetition

If nothing changes, nothing changes. The human body is resilient, and it will adapt - this is why variety is key when it comes to your training. There is no point consistently doing the same workouts over and over or sticking to things you are good at. Make sure you're shaking things up to keep your body guessing.

3. You're in your comfort zone

The magic happens outside of your comfort zone. You can challenge your body in a number of ways, like increasing the resistance or reps, shortening the rest period, increasing the difficulty of your exercises or changing the training type altogether. Get comfortable in getting uncomfortable.

4. Portion sizes

We live in a society where we are conditioned to expect large portions on large plates. Your plate should be half vegetables, a quarter of healthy carbs or wholegrains and a quarter healthy protein. If you are eating until you are stuffed, you're eating too much.

5. Snacking

Eating the ingredients while you cook, having bites of your partner's meals, making trips to the fridge or pantry after dinner . . . it all adds up. Snacking gets a bad rap, but I'm all for snacks as long as you're only having them when you're genuinely hungry. If you need something to keep you going in between meals there's no reason why you can't have something to eat, just make sure you're picking things that are healthy, nutritious and will keep you satisfied.

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