Plant Based Perfection
What's the hype about plant based milks? And why do they taste so great in your favourite coffee#1 drink?
At Coffee#1 they love to invite as many people as possible to enjoy their delicious coffee and treats, and part of that is catering for all kinds of dietary requirements. Their quest for inclusion has led them to launch 3 plant based milk alternatives for you to enjoy- Soya, Coconut, and Oat- but they’re not just for people who can’t have dairy! Here’s a few reasons why you should try one of our plant based milks in your usual coffee soon…
Flavour!
What better reason to try out soya, coconut or oat milk than the new, exciting, and scrumptious flavour they can bring to your brew? We love our soya milk in a white hot chocolate (be careful- that one still contains dairy), our coconut milk makes one delicious mocha, and our oat milk is fantastic in a flat white. But who are we to decide for you? Test your own flavour combinations!
Texture!
Some people enjoy the smooth texture of a latte, others the thick foam of a cappuccino, but have you considered the different texture of our plant based milks? Coconut has quite a thin, silky texture; oat is the most similar to whole milk once steamed; and soya can make thick, creamy foam. Why not give one a try and see how your mouth feels about it?
Nutrition!
We’re sure that you’ve heard before about the health benefits of lower-fat milk alternatives and how plant based options can form part of a healthy diet, so we won’t lecture you here! (Lord knows we’re still partial to whipped cream on our oat milk caramel macchiato!) But the health benefits of switching your regular coffee from whole milk to a plant based option are certainly something to consider. The plant based milks we have chosen have also been specially selected because they contain as few allergens as possible. There’s soya in the soya milk- we can’t help that sorry- but the coconut and oat milks are allergen free*, making them safe for as many people as possible!
So next time you’re queuing for your coffee fix, consider a plant based option and see what happens. And be sure to let us know if you find the perfect combination!
Can daily stresses affect your gut?
Let’s talk all things gut
First off, what is stress?
Everyday stress is common but that doesn’t mean you should just brush it off. Stress is the body’s response to pressures and can cause physical changes in your body such as a pounding heart, tense muscles and sweating. It can also affect you mentally and emotionally. You might feel stress in all three of those of ways or maybe just one – but we’re here to talk to you about how everyday stress can affect you physically, mainly in relation to your gut, so let’s get going.
They call the gut your second brain for a reason…
And not just because of the phrase “go with your gut”. Scientists have started referring to your gut as the enteric nervous system (ENS), as it communicates with the brain that’s in our head – neat huh? This is one of the reasons that anxiety and stress may upset the balance of your digestion.
So what can stress do to your gut?
It can cause your gut to slow down
What does this mean though? Essentially, a slow gut can cause constipation which can make it difficult to poo.
It can cause bloating
Not only annoying when you want to squeeze into your favourite outfit but it can also make you feel really uncomfortable. But check out how to beat the bloat for handy tips on easing bloating.
It can speed up your gut
If your gut slowing down causes constipation then, you guessed it, your gut speeding up can cause diarrhoea.
You can even lose your appetite
Too long without your favourite food isn’t fun, so make sure you eat little and often – think bananas, little nibbles, rice and plenty of water.
If you have IBS, everyday stress can make it worse
So we’ve gathered some tips below to help…
How to help manage everyday stress
Give yourself some TLC in the form of self-care
If the term “self-care” causes you panic, just take a step back and consider taking a bath, reading your favourite book, popping on a face mask or binge on your go-to TV show. Self-care comes in many forms so however you relax, just keep doing that.
Saying no to plans
Especially if you’re super busy and feel like you have no time for self-care, saying no to a few plans or changing them to something more relaxing – like, instead of going out for cocktails with your pals, have them round for a cheese and wine night instead.
Try regular exercise
Exercise can help reduce your risk of major illnesses, such as heart disease and stroke. It’s free and it’s easy, once you get into it. It’s also great for your mental health – it can boost self-esteem, mood and help lower your stress levels.
Get plenty of sleep
Lack of shut eye can leave you feeling irritable and can stop you from being your best self. So take a look at our slumber saviours to help you get off to sleep in no time.
How can you help your gut chill out?
Don’t rush your food
Take the time to eat, this can also make your food taste better, and try sitting up straight whilst eating as this can help with digestion.
Try not to overeat
Reducing your portion sizes can help your gut to feel better – remember you can always go back for seconds if you’re still hungry. Or try eating four to five smaller meals instead of three larger ones.
Avoid a big meal right before bed
As well as sitting on your stomach and being uncomfortable, eating a larger meal late in the evening has also been linked with having more body fat because you don’t get chance to burn it off.
Drink plenty of water
This helps flush anything bad out of your system. If you aren’t great at this, try getting a water bottle that cheers you on when you reach different water targets.
So essentially, everyday stress can affect your gut but hopefully you’ll now have plenty of tips on how to help it. If you’re concerned about how stressed you’re feeling or concerned about your gut, then speak to your GP.
The best sources of Vitamin D
Are you getting enough?
Are you getting enough Vitamin D every day? In fact, thinking about it, how much is ‘enough?’
Before we delve deeper into the ins and outs of Vitamin D, let’s spend a minute or two focusing on what it is, the main sources of Vitamin D and what it does to our body.
What is Vitamin D and what does it do?
Vitamin D is the vitamin that is responsible for helping to regulate how much calcium and phosphate we have in our body.
It is these nutrients that make sure our bones, teeth and muscles stay nice and healthy.
Our bodies are fully capable of making enough vitamin D to keep us healthy but it is our lifestyles that sometimes cause us to fall short.
In fact, it is thought that as many as 1 in 5 people in the UK have a vitamin D deficiency.
How much Vitamin D do I need?
According to the NHS guidance:
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- Babies up to the age of 1 year – need 8.5 to 10 micrograms of vitamin D a day.
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- Children from the age of one – need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women and people at risk of vitamin D deficiency.
- Adults – need 10 micrograms every day if they are not often outdoors, live in a care home, have dark skin or fully cover up when they are in the sun.1
Ideally, if you are at risk of having low Vitamin D levels, you should consider taking a Vitamin D supplement all-year round. This also applies to children from the age of one to four.2
How can I boost my Vitamin D levels?
We tend to get most of our Vitamin D from the sun.
However, because it is not permanently sunny all-year round in the UK, and because not all of us spend lots of time outside in the sun, it is easy for us not to have enough of it in our system.
Vitamin D is known as the ‘sunshine vitamin’ because our bodies can actually make and absorb Vitamin D from sun exposure.
How long do I need to spend in the sun to get enough vitamin D?
Spending between five and 30 minutes in the sun from 10am and 3pm twice a week on the face, arms, legs, or back without sunscreen is usually enough to help boost our intake.3
Uncover your forearms, lower legs, hands and face. Sitting by a sunny window or in a car sadly does not count, because the glass will block the UVB rays.
Most people in the UK are at risk of Vitamin D deficiency during winter months, even if they get outside every day. It can therefore make sense to take a daily Vitamin D3 supplement to keep your levels topped up.
Summary
The best way to maintain healthy levels of vitamin D is by making sure we benefit from several sources, primarily:
- The sun
- Foods
- Vitamin D supplements4
Sources
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- https://www.nhs.uk/news/food-and-diet/the-new-guidelines-on-vitamin-d-what-you-need-to-know/
- https://oldwayspt.org/blog/vitamin-d-sources-vegans-and-vegetarians
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
How to welcome a new puppy into your home
How to prepare for your pup
Getting a puppy is an exciting time but also an experience you’ll want to get right. From choosing the right food to teaching your puppy the ropes with toys and treats, our puppy guide will help you get your new pooch happy and settled at home in no time!
There are a few important things you should do to prepare for your new puppy. Firstly, make sure that the previous owner has taken care of your puppy’s first vaccinations and started their toilet training. You’ll also need to spend some time looking into pet insurance and find a local vet too. Give the house a good once-over to make sure there’s nothing dangerous your puppy could chew through or get hold of.
Then it’s time to make a list of all the essentials you’ll need for your new puppy:
- Puppy food – The best thing to do when your new puppy comes home is to feed them the same puppy food they’re used to for a few days so that they feel welcome and secure. Then it’s up to you what you choose to give them; but start by mixing this in with the old food they’re used to and bit by bit over the next week switch it to their new food.
- Food and water bowls – Try to pick a food and water bowl with a heavy bottom, that way they’re less likely to knock them over by accident! If your new puppy has long ears, it’s a good idea to get them a special narrow bowl so they don’t dangle their ears in their food and water.
- Dog bed – Puppies love to sleep and yours will need somewhere cosy to snuggle up in when they’re tired. Choose a comfy pet bed and place it away from any draughts. You might also want to invest in a dog crate to keep them safe and out of trouble at night time.
- Identification tag – Did you know it’s the law for all dogs to wear a tag which shows their owner’s name and address? Collars can sometimes slip off, so why not have your puppy microchipped too? That way if your puppy decides to go wandering you’re more likely to be re-united.
- Toys and treats – We all know dogs love chewing and will chew anything they can get hold of (shoes and the chair leg maybe!). Try and keep your valuables safe by getting your puppy a selection of tasty treats they can sink their teeth into instead. And don’t forget the puppy toys to keep them entertained too. We’ve got everything from rings to balls to rope; all great for making those training times fun for both of you!
- Grooming supplies – Get them a comb or brush and keep them looking ship shape as often as possible (every day is ideal). And don’t forget the nail clippers and dog shampoo too!
- Collar and lead – Before taking your new puppy for walkies, make sure they’ve had all the right jabs. In the meantime, get them used to their new collar so they don’t complain when you’re finally out and about with them! You can get collars and leads in lots of different materials. It’s best to go for something made of nylon or soft leather that’s adjustable as these can then grow with your puppy (just make sure you check the fit regularly as you’ll be amazed at how fast they grow!).
Bringing your puppy home
This first night with a puppy is the most important as you get to know each other. The behaviours and experiences your puppy learns in their first 12 weeks with you will more than likely shape how they interact with you and others in the future. Get them used to things they’ll experience every day including carrying them outside to see the sights and sounds, meeting other healthy dogs, grooming and getting in your car.
You can also start to leave your puppy at home for short periods of time and get them into a consistent routine so they can feel stable. Keep feeding them the same puppy food they’re used to and don’t forget to continue with the toilet training (our puppy training pads will help with any nasty accidents while you persevere with this). And if any accidents do occur, be sure to clean them up with our range of pet cleaning supplies.
Giving your canine confidence
Try and keep your puppy away from any stairs, balconies or ponds. Puppies can be really nosy when they arrive in your new home so invest in a baby gate to keep them away from these dangerous places when you’re not around. From 12 weeks, your puppy should be fully vaccinated, after which you can start to take them outside and turn them into a true socialite! Boost their confidence and help give them basic training with puppy classes. You’ll find that their favourite toy or treat will also help things along! Keep them healthy with advice from your vet around worming and flea treatments. If you’re finding that your puppy is struggling to get used to their new surroundings, it could be worth looking into pet remedy products that will help reduce your puppy’s stress.
Making the perfect companion
Once you’ve reached the six month milestone you’ll be pleased to know that the hardest months should be over! Continue to consistently train your puppy and build on their positive experiences as they grow into a confident adult dog. As their dietary needs start to change, gradually move them to adult dog food. Armed with these basic guidelines and lots of love and attention, your dog is sure to grow up to be happy, confident and the perfect companion!
Superdry Eyewear launches
2 for 1 from £129
Inspired by its vintage Americana roots, Superdry launches fresh, new designs to its already popular eyewear collection at Specsavers this month.
The range showcases Superdry’s unique branding detail with a modern twist on classic angular eyewear shapes, incorporating their obsession for the perfect fit.
And while the range gives a subtle nod to its heritage with 1950 and ‘60s retro-inspired design, pops of Superdry’s iconic fluoro orange and green on the arms and temples showcase the brand’s renowned rebellious attitude and youthful energy.
The six new designs are crafted with high quality, hand-made acetates and metals offering a modern twist on the iconic preppy look, suitable for both casual and smart wear.
Bianca Swan, Specsavers style expert, says: ‘We are delighted to add these new glasses to our designer collections. The ever-popular brand has encapsulated a super chic retro feel while staying true to their brand ethos and recognisable trademark style through blending classic silhouettes with the use of 21st century typography.’
Glasses in the Superdry range cost £129 for two pairs and are available in store and online..