'I stopped drinking oat milk after 7 years – these 5 things changed fast'

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‘Transitioning from oat milk to dairy can lead to a few noticeable changes, depending on individual tolerance,’ says Hannah Trueman, dietetic medicine specialist and lead nutritionist at Body Health Fabulous Clinic. ‘Some people may experience benefits such as increased satiety due to the naturally higher protein content in dairy milk, this can also contribute to more stable blood sugar levels.’

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Runners: Why omega-3 could be the performance- and recovery-boosting supplement you need

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The supplement shelves are a crowded place to be right now, and it can be hard to know where to start, what supplements to take and when a food-first approach might be superior. One such supplement is omega-3. While we know omega-3 fatty acids are important for the general population’s health, some recent studies have suggested that runners specifically might benefit from omega-3 supplementation.

‘Omega-3 fatty acids are essential fats that play a vital role in heart, brain, immune and joint health – core areas for anyone, but especially relevant for endurance athletes like runners. They’re best known for their anti-inflammatory properties and support for cellular membrane fluidity, which has direct implications for recovery, oxygen transport, and muscle function,’ says Hannah Trueman, dietetic medicine specialist and lead nutritionist at Body Fabulous.

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I tried TikTok's lemon balm tea for a week to see if it can really help to reset your nervous system

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- my honest review

Anyone who knows me will tell you that I'm not a naturally calm person. I've always been what some call highly-strung, wearing my heart on my sleeve and reacting with my emotions first, and my sensible head later (sometimes, a lot later). And while these personality traits have their benefits, it doesn't take much to tip me from calm to chaotic - add in three children, a dog and - well, life, and you'll get the picture.

I know I'm not alone: according to research, women are 50% more likely to feel stressed than men, while we're also twice as likely to be diagnosed with an anxiety disorder than our male counterparts. Sure, some of this may stem from (and I'm generalising here) women feeling more able to open up about our emotions, but the findings, nevertheless, are stark.

Ever on a quest to find holistic ways to manage my stress levels, when I scrolled past reel after reel of lemon balm tea on TikTok, my interest was piqued. Could a calming herbal drink help to reset my frazzled nervous system? Purported to reduce stress levels, support digestion, aid natural sleep and more, I had to give it a try.

"Lemon balm is a fascinating herb known for its potential to support brain function, mood and overall nervous system health," notes lead nutritionist and dietetic medicine specialist at Body Fabulous Health Clinic, Hannah Trueman. "It contains natural compounds like rosmarinic acid, citral, oleanolic acid and ursolic acid, which influence important brain pathways that regulate mood and cognitive health, including GABA, serotonin and acetylcholine."

In other words, it's high in antioxidant compounds that might help protect cells from damage, while boosting mood and cognition. What's not to love?

Read for article HERE

The best healthy no-cook meals

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for those days when you're in a rush, including lunch and dinner

If it feels like the day is running away with you, then turning to healthy no-cook meals can be the time-saving but nutritious solution you need. Indeed, it's not necessary to spend hours feeling the heat in your kitchen in order to fuel your body properly.

After a no-cook breakfast? "Soaked oats with chia seeds and yoghurt can be prepared ahead of time, ready to add berries or fruit to for a quick breakfast on the go," says Annie Davies, clinical nutritionist at Body Fabulous Health Clinic. "Adding in a scoop of protein powder can elevate your protein intake, while the fat and fibre can be satiating, helping to keep you fuller for longer." She also recommends setting time aside at the weekend to batch prep if you know it’s a busy week ahead.

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Your guide to natural anti-ageing

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Ageing is a natural part of life, but who says you can’t age gracefully and radiate youthful energy? While there’s no magic potion to stop time, there are plenty of natural ways to keep your skin glowing, your body strong and your mind vibrant. We spoke to the experts to get their top natural beauty tips to keep the ageing process at bay.

Eat for good sleep
“Prioritise a whole foods diet with minimal processed foods and refined sugar, and plenty of colour!” says Hannah Trueman, lead nutritionist and dietetic medicine specialist at Body Fabulous Health Clinic (www.mybodyfabulous.co.uk).

Fill your plate with a variety of colourful, antioxidant-rich fruits and vegetables every day. Think berries, dark leafy greens and cruciferous veggies like cabbage, kale and broccoli. These foods are loaded with vitamins C and E, polyphenols and antioxidants that neutralise free radicals (unstable molecules that damage cells), helping to protect your skin and overall health from oxidative stress (cell damage). Aim for three different coloured plants on your plate at each meal to boost nutrient diversity and maximise your antioxidant intake.”

Read more HERE

FEAST Coverage

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DASH Water has partnered with Hannah Trueman, senior nutritionist from the Body Fabulous Clinic, to explore the benefits of giving up alcohol for even a short period of time.

Hannah comments,

“Eliminating alcohol lightens the load on your liver, allowing it to focus on detoxifying more effectively, reducing inflammation and restoring your body’s natural balance. This reset provides a valuable opportunity to cultivate healthier habits and set the stage for improved long-term wellness.


“Giving up alcohol for even short periods can have numerous benefits for both physical and mental health.”

Hannah suggests that in just one week, you’ll notice better hydration, improved sleep, reduced inflammation, and increased energy as your liver begins to recover and nutrient absorption improves

Read more here.