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7 REASONS TO SWITCH FROM COFFEE TO TEA TODAY

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Does the thought of not having your morning coffee make you a little anxious? It certainly does, us. But the irony here is that our morning coffee also makes us anxious when we overdo it. That’s because caffeine is a stimulant and if you drink too much of the good stuff, well, it’s no wonder you get jittery. Instead, why not embrace the glorious variety, delicious taste and reported health benefits of switching from Joe to Char?

To explore a little further and drink a little deeper, here are 7 reasons to switch from coffee to tea today.

CONTROL YOUR CAFFEINE INTAKE

Personally, we dread the thought of eliminating caffeine totally from our life. We’d just like to reduce it, somewhat. To take control of your caffeine intake, it might be a wise idea to switch from coffee to tea, as the concentration of caffeine in tea (when comparing mugs of the same size) is considerably less. 

Why not try a cup of tea instead? Like for like, you’ll find around half the amount of caffeine in black tea compared to coffee, less still in green tea, and absolutely none in the herbal stuff. So, you can control that pick me up a little easier, as well as enjoying several other benefits. 

HYDRATION STATIONS

Proper hydration is a vital part of our health, and fortunately, tea provides an excellent alternative to water when you want a bit of excitement from your drinks. Excessive coffee, on the other hand, can dehydrate you. Indeed, the experts at Ahmad Tea USA say that ‘’tea consumption does not produce a diuretic effect unless the amount of tea consumed at one sitting contains more than 300mg of caffeine. This is equivalent to six or seven cups of tea at one sitting. Single servings of caffeine at doses exceeding 300mg may have a diuretic effect’’.

So, to get your caffeine fix whilst still achieving hydration, tea is the answer.

APPETITE SUPPRESSANT

Additionally, some teas such as mate, pureh, green, and mint are known to be appetite suppressants, due to both their caffeine and catechin content. Matcha green tea, in particular, is known to be an adept queller of the munchies. So, grab a cup of tea next time you’re longing for a mid morning snack, and see yourself through to lunch. Who knew it was so easy?

SLEEP AID

Certain teas also help you get a better night’s sleep. Chamomile tea has numerous health benefits, one of which is its ability to help people relax and fall asleep. Other no-or-low caffeine teas that are thought to help with sleep are green, valerian, passionflower, mint, lavender, and lemon balm. Check out our other tips on hacking your circadian rhythm with food for more of the same.

DRINK ALL YOU WANT

That’s a phrase you don’t often hear associated with a beverage. Indeed, overconsumption of alcohol has numerous consequences, none of which are good. Too much coffee leaves you frazzled and may result in an edgy morning. Even recent wisdom has opined that fruit juice should be limited to 150ml a day (one small glass) due to its sugar content.

But drinking several cups of tea a day will result in positive effects such as hydration and relaxation without enduring the detrimental elements of other commonly consumed drinks. 

BRIGHTEN YOUR SMILE

Coffee may leave stains on your teeth which build up over the years, leading to a cosmetically undesirable appearance. On the flip side, white tea is a good source of fluoride and antioxidants that make your teeth stronger and whiter, though it should be noted that black tea can also stain your nashers. 

RELIEVE HEARTBURN

Certain properties of coffee cause physical changes that result in acid reflux, with overindulgence in caffeine a key player in causing heartburn. Go for a low or no caffeine tea and you’ll likely relieve this. Indeed, herbal teas can improve digestion and soothe stomach problems, but avoid mint teas, which can trigger an acid reflux in some.

5 Tips For Growing Your Business Online, From SEO To Social Media 

Alexa, tell me how many businesses fail within a year? Please. 

Where once such a query would be debated and debunked around the dinner table, with facts and numbers posited and punctured, nowadays a simple Google search or spoken question thrown in the e-ther will yield the correct answer. Every, single, time.

Indeed, it’s amazing how the internet has recorded then recoded the fabric of both social and professional life. But as they say, if you can’t beat em, join em, so here are 5 IDEAL tips for growing your business online.

Your Website

No surprise here, but it bears repeating nonetheless; one of the first steps to growing your online business is having a website. And if you truly want to inspire confidence in potential customers and colleagues, then it needs to be one which runs smoothly, slickly and speedily. Your website also helps you effectively convey the ‘vibe’ of your brand in an appealing, visual and easily accessible way.

Website localization is becoming increasingly important as businesses seek to expand into new markets and reach global audiences. By customising their websites according to the specific needs and preferences of different regions, businesses can increase their chances of success and improve their overall user experience. Therefore, it’s worth a fair investment.

Content Is King

The internet has sped everything up, make no mistake. Supply, demand, transaction and engagement; the expectation now is for your company and website to be constantly on, engaged and ready to do business. It’s therefore vital to make sure you’re pushing out regular content and marketing yourself succinctly in order to stay relevant and ahead to the pack. This doesn’t mean that at every 2:42 PM on a Wednesday you need to publish a blog post, but you need to be consistent and do things with clarity and precision.

Because what’s clear is that there is competition everywhere, and those who don’t keep things fresh and pertinent will quickly be dismissed in favour of a newer, shinier model. Conversely, regular content will instil loyalty in your visitors and attract new custom, too. Remember this; it’s a numbers game first and foremost.

Get To Know SEO

Es, see, who? Don’t worry, SEO is simply a tech acronym which stands for Search Engine Optimization. Essentially, it’s what will help you stay on page one of Google instead of drifting off to the unseen, barren wastelands of page two. And if you want to get noticed, trusted and patronised to the full, then page one is where you want to be.

Indeed, struggling to rank highly in the search engines can be seriously detrimental to your business. To go from strength to strength this year and beyond, you may need to boost your online presence. As the guys at Getmentioned link-building service tell us, if you want to continually drive traffic to your site, increase your website rank, and boost your conversion rate, you’d do worse than considering investment in a dedicated link building service, helping you to rank higher on Google and beyond (Ask Jeeves anyone?).

While you’re at it, it might also be worth dedicating a portion of your budget to buy a link audit, which can address which websites are linking back to your own, and if they’re helping or harming your site’s overall performance on Google.

Read: 5 tips for improving your SEO strategy

Savvy Social Media Use

With 59% of the world now having a social media account (that’s a whopping 4.7 billion) and millions scrolling through their feeds at any given moment, it would be financial suicide not to be harnessing the power of the click, constantly and consistently.

While there are plenty of paid options to promote your business on social media, you should only do so with scrupulous tracking of analytics to assess whether the reach of such posts is worth your investment. You might find that you could achieve the same reach via free social media channels; making an Instagram and Facebook page (we all have one, right?) is easy and needn’t cost you a penny. Just ensure your page is captivating and unique, as there’s a pretty massive crowd out there to stand out from.

Interaction & Engagement

Eventually, people are going to start reviewing or talking about your business. And that’s a good thing; it shows you’re getting noticed and word-of-mouth (or word of keyboard, we should say) is a valuable thing.

Though you can’t guarantee every review will be positive, if you’re confident of your company’s merit, then you should open yourself up to praise and criticism by registering with various review websites. There are plenty of places to do this; Google Reviews, Yelp, Trust Pilot and Tripadvisor, to name just a few. You can also make it easier for your customers to leave reviews by generating a Google review QR code.

Be sure to interact with your reviews, whether they’re favourable or damning (people are far more likely to post if they’ve something negative to say), to show gratitude and indicate the feedback is valuable. Customers love this. Further the engagement by asking for emails and sending out newsletters, keeping that interaction ticking along with regular updates.

The Bottom Line

If you’ve got to the end of this article with us, then congratulations; a thriving online presence awaits! We can’t wait to be on this journey with you… We are, erm, invited, right?

Decorative Lighting Trends For 2022

As the nights begin to draw in, we’re starting to think about those autumn evenings spent indoors. While it can be simple just to switch on the big light during these seasons without giving it another thought, pausing to consider your home’s lighting can make a big difference to your mood.

It’s easy to underestimate the extent to which lighting can alter the look of a room. A statement floor lamp can completely change the character of a space, bringing light into dark corners and creating a sense of spaciousness where none existed before. Ambient lights help add personality, warmth, and tenderness, whilst task lighting provides focus and clarity.

So, instead of overlooking the importance of lighting when designing a room, it’s time to get enthused about illumination. With the help of wholesale lighting supplier Searchlight Electric, here are some of the very best decorative lighting trends for 2022. 

Metallic Lamps 

Slender, tall, and modern-feeling floor lamps make for the ideal addition to any room. 

Currently trending is a range of metallic finishes for such lamps, usually in gold, silver or brass.  

Here at IDEAL, we’re fans of a matt finish, but something in a shiny finish can be equally pleasing to the eye. The combination of brass and marble is hugely popular this year, too, providing some class and style whilst also being practical for any room, whether this is in a domestic space or commercial setting. Arguably the most popular style this year incorporates thin and tall-standing floor lamps for a contemporary yet elegant look. 

If you have a small living room, consider an arc metallic lamp. They are the ideal way to make a lighting statement while taking up minimal floor space. If you can pair that arc to the curvature of wall and ceiling, then all the better!

Art Deco Inspired Ceiling Lights 

The popular interior trend of Art Deco has returned. The 1920’s inspired decorative style often returns making a comeback with new, modern twists. This year it returns in a slightly stripped-back style, introducing a calmer, less glamourous take on the traditional style. 

Popular are the rounded and oval lighting fixtures that form the base of Art Deco lighting. New lighting pendants take on this shape with the addition of a scalloped edge, some brass touches, and perhaps a subtle hint of marble here and there. 

Read: 5 fun lighting ideas to brighten up your home

Oversized, Architectural Designs 

Oversized and placed at the centre of a room’s attention, architectural chandeliers are a real winner this year. No longer reserved just for dining rooms, chandeliers create an awe-inspiring main feature in your living room, adding a sense of luxury and sophistication. 

Whether your interior space is modern or traditional, a chandelier hanging above heads, incorporating eye-catching details and projecting beautiful glimmers of light on to walls and ceilings, will help to create the perfect mood for people to enjoy. Even if a room seems slightly too small for a fixture of such size, consider the statement this could make. 

If you want to make any room in the house feel like new again with a single, statement addition, be bold and choose a lighting fixture that captures your guest’s attention.  

Industrial Bulb Pendant Lighting

Yes, industrial bulb lighting is still in fashion, and if you are a fan of simplicity and that industrial style beloved of trendy restaurant openings across the country, you’re probably already in love with the idea of ‘naked’ lighting that contains just a bulb. When done right, this doesn’t look like a room unfinished. 

Quite the opposite, in fact; it possesses a unique aesthetic that can bring a stripped back urban cool with just a touch of vintage to your kitchen or living room, particularly when paired with a brick wall, whether genuine or mock. 

Industrial-style bulb pendant lighting is a top trend in the interior design world that can be easily suited to many different kitchen arrangements and styles. Just ensure that it’s not the only lighting in the room, or some serious shade will be cast. Rather, use industrial bulb lighting as one part of a bigger whole, illuminating a specific area such as the kitchen table, whilst other corners are supported by some more gently illuminating.

Natural Materials

Floor lamps, lampshades and lanterns made from the naturally growing, wicker-weaved vine and natural materials like rattan and bamboo is a huge trend this year.

Eco-friendly, sustainable and oh-so chic, it’s the perfect way to bring the outdoors in. Moreover, these warm materials, lend a natural and harmonious feel to any room, adding a beautiful aesthetic while giving a room an incredibly calming feel. 

The Bottom Line

Lighting shouldn’t be an afterthought, only added once other considerations such as furniture and furnishings are secured. Instead, lighting should be given equal precedence in a room, able to illuminate and even dazzle in the domestic space. We can’t wait to see how you deploy yours!

5 Of The Very Best Tapas Bars In Barcelona’s Old City (Ciutat Vella)

It’s not difficult to see why Barcelona sits atop the list of Britain’s most loved city breaks. Just a short, affordable flight away, it’s an easy to navigate, easy to communicate with place, awash with culture, charm and good weather.

The cuisine, too, is top drawer, but in a city so beloved of tourists, the traps – charging extortionate prices for second rate small plates – tend to outweigh the good stuff. Take a stroll down Las Ramblas and into Barcelona’s Old City and, sadly, you have to dig deep and queue long to find somewhere worthwhile.

Well, we’ve done the digging and endured the queueing, to give you these; our 5 of the very best tapas bars in Barcelona’s Old City (Ciutat Vella).

La Cova Fumada

There’s no sign here, and the place is small and unassuming from the front, but La Cova Fumada is certainly not hard to find. Enlist your senses; listen out for a noisy din of chatter and cheer, look for happy customers spilling out into the adjacent square, and smell the fresh seafood coming off the plancha, and you’ll know you’ve found the right place.

Owing to its proximity to La Barceloneta, fresh fish and shellfish are the main draw here. It’s largely standing room only, unless you get lucky, and plates are simple, but this lets the freshness of the ingredients shine.

Reputedly, la Bomba – a Catalan tapa of deep fried mashed potato and meat served with bravas sauce – was invented here, so you’d be crazy not to have at least one. Aside from that, order with the sea as your guide. Lovely stuff.

Address: Carrer del Baluart, 56, 08003 Barcelona, Spain


Bar Canete

Located in the vibrant, ultra-hip El Raval neighbourhood, Bar Canete’s lengthy bar is the perfect place to enjoy a mix of theatre and flavour; from here you can watch the chefs cook and waiters sashay and sing their way through service.

There’s spectacle to be found here, but not at the cost of a damn good meal. Because it’s notionally a fine-dining affair, you may not find Bar Canete on Barcelona tapas tours, but it’s well worth the effort to seek out; the classics here are reassuringly untampered with and the vibe is boisterous.

Must-try dishes include salt cod croquettes, amazing aubergine crisps with a sticky balsamic reduction, and a loose, luxurious version of paella.

Booking is recommended, but walk-ins are generally accommodated in the earlier parts of the evening.

Address: Carrer de la Unió, 17, 08001 Barcelona, Spain


Tapas 24

When a celebrity chef – in this case, Michelin-starred Carlos Abellan – is said to be modernising the classics, with multiple branches worldwide and a place in almost every guidebook, trepidation naturally follows. But to turn your nose up at the idea of the place would be to miss out on some seriously skilful, respectful plates of Catalan culinary heritage.

The outpost we adore is in Eixample (okay, we accept it’s not quite the Old City), and is a short walk from gaudi architecture one way and La Rambla the other. That’s your day out sorted then.

Go for the calamari and squid ink mayonnaise roll, stay for the daily fish specials – available from 1pm – straight from the market, and finish with tropical flan, which is basically a creme Catalana on acid. If you can, go in the evening, when there’s more of a buzz about the place. 

Address: Carrer de la Diputació, 269, 08007 Barcelona


El Xampanyet

If it’s old school, traditional you’re yearning for, El Xampanyet will slake your thirst. Quite literally. This brilliant, always crowded joint is first and foremost a cava bar, but the food is fantastic, too. You can’t book, and you’ll stand, but that shouldn’t put you off one of the best dining experiences in the city.

Small single bites on bread or potato (think anchovies in vinegar, chorizo or tinned tuna) lure you in, but soon you’re having such a good time you commit to being fed more heartily; grilled octopus with green sauce or sirloin with padron peppers, for instance.

It’s a real gem of a place as long as you forget normal rules of personal space, which, admittedly, has been a little harder to do in the era of social distancing. As a result, the bar has moved a few barrels out front for those patrons hoping for a little more elbow room and a dose of fresh air.

Address: Carrer de Montcada, 22, 08003 Barcelona, Spain


Quimet Y Quimet

A similar proposition to El Xampanyet, but with its own U.S.P; the ‘conserva’. These are preserved items in jars which line the shelves of the bar alongside a huge collection of wine and spirits, served in canape sized, open faced sandwich style – a ‘montadito’. Come with confidence, as a menu isn’t provided and space is scant, and you won’t regret it.

Address: Carrer del Poeta Cabanyes, 25, 08004 Barcelona, Spain

And with that, we hope you get the opportunity to try these 5 of the best tapas bars in Barcelona’s Old city. You won’t regret it… Perhaps schedule a lie-down for afterwards, though!

The Best Ways To Get Involved With Your Local Community

Research reveals nearly 10 million Brits give back to the local community, as over two thirds find happiness in their neighbourhood.

Finding joy and wellbeing are phrases we are all familiar with, whether it’s ways to avoid working from home burnout or how to combat the stress of changes over the last few years, many of us have looked for ways to build happiness. But new research has shown that the key to happiness is within our local communities and through getting involved in local groups we can not only create joy for ourselves but also give back to those around us. 

Recent research has shown that the more activities and groups you are involved in within your local community the happier you are – with 60% of us saying that we are pleased to be living in our local communities. 

Most of us will have joined the local pub quiz or aerobics class once or twice, but a recent poll of 3,000 adults by community retailer SPAR revealed it is group activities with shared interest and local charity causes that bring us together and make us feel part of something larger. 

However, for some joining a local group or good cause may seem complicated or time consuming but the research found that 40% of us believe meeting new people is important, so getting together with others is key to building happiness. 

To help you find the best ways to get involved with the local community and build a virtuous circle of happiness we have got some top tips: 

Staying Up To Date With Local Events

The best way to stay up to date with events and groups in your area is to join local Facebook pages – 53% of people find out what is going on in their community via these groups, followed by the local paper (48%) and details in local shops and cafes (41%). Joining is simple and you will soon get to grips with how things work in your neighbourhood

Doing Your Bit For Charity

If you have a charity or cause you feel strongly about the best way to get others involved is via a coffee morning. When asked which local charity events we take part in 49% said coffee mornings, 43% attend charity jumble sales and 39% were part of community fun runs. 

Read: Ways to stay connected and keep a sense of community

Starting Your Own Group

Many of us have taken up new hobbies and pastimes over the last few years due to a combination of lockdown and more time spent at home so if you have a new interest you are likely to find others in the area who would like to take part. The research showed that 40% of Brits said if they started a new activity others would join in their local community – so if the groups in your neighbourhood aren’t quite your cup of tea now is the time to start your own. 

The Role Of SPAR Stores

SPAR stores are at the heart of the communities they serve, and to give shoppers across the UK the chance to make their community better, SPAR have launched their £100k Community Cashback scheme to give grants to local voluntary or community organisations and charities who need it most. 

Successful organisations include Bags Full Of Love, an organisation based in West Dunbartonshire that aims to give every child entering foster care a new backpack filled with new comfort and personal care items, and Northumbria Blood Bikes, a charity run by local volunteers who deliver life saving blood platelets and plasma to hospitals across the region. And who can argue with that?

Find out more at https://www.spar.co.uk/community-cashback

How To Make The Perfect Pumpkin Spiced Latte At Home

Autumn lovers and pumpkin worshippers alike will be pleased to hear that Starbuck’s Pumpkin Spiced Latte is due to return on the 30th of August.

In light of this excitement, Jackandbeyond.com decided to find how much it would cost to make your very own Pumpkin Spice Latte, and it’s no surpirse that the total cost of a homemade version is only £1.29 – half the price of the Starbucks version at £3.55!  

Sophie Zimmer from Jack and Beyond tells us that “creating the ‘PSL’ at home is an easy activity that you can do as a family to ensure you are saving money on daily Starbucks trips, and instead have the opportunity to perfect for your own taste.”

She continues; ”It is also worth bearing in mind the positive environmental impact that making your own ‘PSL’ might have as you are lowering food waste by using things you probably already have in your cupboard”.

Anyway, that’s enough of a build-up. Without further ado, here’s how to make the perfect pumpkin spiced latte at home.

Make The Pumpkin Puree

The first step is to make the pumpkin puree.

Begin by slicing, deseeding and then deveining a pumpkin, before baking it for 45 minutes at 190°C in a preheated oven. Once the pumpkin slices are properly tender to the tip of a knife, blend in a food processor until smooth.

If you are short on time, perhaps try a pre-made pumpkin puree that will make the process speedier — especially if you are in the midst of a busy week at work.

Create The Perfect Spice Blend

Whilst you wait for the puree to bake, you can begin to create the vital spice mix that gives the latte its distinctive flavour. To create the perfect blend of spices, you will need:

  • 4 teaspoons of ground cinnamon
  • 2 teaspoons of ground ginger
  • 1 teaspoon of ground cloves
  • 1/2 teaspoon ground nutmeg

It is worth noting the spice blend will taste even more heady and intoxicating if you gently toast whole versions of the spices before grinding them.

Read: Tips for cooking with store cupboard spices

Heat Up Your Chosen Milk

In a pan, warm 2 mugs of your chosen milk (dairy or non-dairy alternative) before frothing it with a whisk. Alternatively, you can heat and froth your milk using a milk frother machine.

Mix Together 

To complete your PSL, in a heatproof glass or mug combine 2 tablespoons of pumpkin puree and 1 shot of espresso, add half a teaspoon of your spice mix and whisk until smooth. For extra sweetness, include 1 tablespoon of sugar or 1 tablespoon of vanilla extract. Add in the warm milk and any leftover froth, and stir.

Enjoy & Relax With Your Homemade Pumpkin Spice Latte

To achieve maximum autumnal cosiness, serve in a large mug or to achieve the cafe aesthetic, serve in a tall glass.

Don’t forget to serve with whipped cream, a dusting of cocoa powder and a cinnamon stick for stirring. You can put Starbucks to shame by going a step further and decorating with edible glitter and chocolate dusting art, as well as adding caramel sauce if it wasn’t already sweet enough!

5 Insider Tips For Successfully Marketing Your Products Online

Ideal for startups and established businesses alike.

The internet has provided us with so many innovative, doctrine defying ways to manage and market our businesses in recent years that any transactions predating it just feel a little, well, quaint.

But as anyone who has harnessed the power of the internet for their business will know first hand, the world wide web presents as many problems as it does opportunities. It’s easy to get tangled up if you don’t approach things with a diligent mind. No wonder so many companies fall at the first hurdle. 

But, with a little perseverance, a fledgling business can take flight and, in time, be soaring. Here’s how to get the most from your internet advertising campaigns; our 5 insider tips for successfully marketing your products online.

Welcome Customers In Rather Than Reaching Out

Which is a rather round-a-bout way of saying ‘make sure your website stands out’.

When discussing online marketing, your website is something so often neglected. But isn’t it annoying when a company’s homepage is just its Instagram? For some types of consumer, this represents an immediate end to interest in your product or service. 

In fact, according to Sortlist in their article on the 20 best London advertising agencies, ”almost 40% of eCommerce websites fail to make it out of the ground in the first year, due to insufficient setup.”

Instead, potential customers like to see a fully formed website which inspires confidence by running smoothly, slickly and speedily, before they sign up to your newsletter, reach out over email or make a purchase. Make this first point of engagement count by ensuring your website looks clean, moves quickly and reflects the vibe of your brand succinctly.  

What’s more, you should make sure your company’s website is performing to its full potential on Google, using search engine optimisation techniques to reach the maximum amount of people possible.

Social Media

‘Alexa, tell me a social media stat which is appropriate to this article’…

Well, here’s a pretty incredible one; a staggering 4.59 billion people are signed up to a social media account worldwide in 2022. That’s more than half the global population!

Just think how many millions of marketable mortals are out there right now, scrolling and feeding on what they find. When the numbers are this great, it would be business suicide not to harness the power of social media to reach more potential customers.

The best part is this; setting that marketing machine into overdrive needn’t cost you a fortune. In fact, it needn’t cost you a single penny. While of course you can invest in various social media platforms’ placement and ‘paid for’ options, it’s eminently possible to achieve the same reach via free social media channels. As long as your Instagram, Facebook, Twitter and Tiktok pages are informative, zeitgeisty and unique, then the sky’s the limit in terms of possible reach. Of course, engaging with a social media marketing company to finesse those finer points won’t harm here.

Don’t be too generic and certainly don’t spread your net too wide on these ‘big four’ platforms. The beauty of social media is the opportunity it grants you to really drill down into what makes your product special and hone in on the people you truly want to reach.

If you’re selling hot sauce, for example, then jump on spice specific hashtags, like #habenero, #chilli and #sriacha. Should you be peddling hip hop apparel, then boldly engage with DJ events, club nights, and promoter’s social media channels. If your business focuses on yoga equipment, donate branded items to a yoga instructor who has a following on Tiktok, and your products might appear in a skit. You get the picture right? Now, paint it.

Engage with your niche audience directly and personally and you’re more likely to see up take on your products. You might even achieve the holy grail of customer loyalty and repeat purchases.

Working with a trusted B2B sales and marketing company can also help you streamline your social media strategy and ensure maximum success in reaching potential customers. As explained by the folks behind apnTech, they may also submit all the public facts about your company and push that data to the top directories, apps, and social networks to improve your brand recognition and reach. Not only will this save you time and effort, but it can also help to increase your brand’s credibility and customer base.

SMS Marketing

We realise this one isn’t exactly ‘online’, but it can be managed via internet platforms efficiently. Though the idea of SMS marketing is a relatively modern one, we wouldn’t blame you for thinking it feels almost antiquated now. We all remember those clumsy, all CAPS texts on an old Nokia, signed off with ‘to stop receiving these texts, send STOP to #66400’. As such, the idea of successful SMS marketing already seems old school.

But to dismiss its reach and impact is to make what could end up being a costly error, particularly in the early stages of marketing your product or business. Though the internet is blessed with a plethora of modern marketing channels, SMS marketing is actually considered by many experts to be the most effective way of reaching potential customers.

As Neil Patel explains, ‘’SMS marketing is underrated…texting has by far the best engagement rate of any marketing medium. Emails can sit unread for days, phone calls can go unanswered, but text messages are almost always read immediately after they’re sent’’. 

Well, when you put it like that… 

Email Marketing

We hope this email finds you well…

Those dreaded words, of randoms reaching out en masse, have lost some of their clout over the years. Particularly when you see your email address is part of an 100 strong contacts list…

But as the digital transformation consultancy Network London tell us, “by directly contacting your potential clientele, personally and with unique hooks, you will build a rapport with them which you can turn into future sales”.

So, establish a bond and grow on it before peddling your product, and you’ll stick far longer in the memory than those automated, robotic pitches we’ve all received plenty of over the years.

Local News Websites

By networking with local news and journalistic publications, you can achieve positive marketing via channels which reach a whole different market segment to social media. Whilst not wishing to generalise, readers of local news may make up a different demographic to those who are regulars on social media. As such, brand loyalty should be found via divergent methods for best results.

To get covered on local news websites, your company needs to generate feel-good stories which promote a positive brand image. Organise charity dinners, have your team run a marathon to raise money for a local cause, donate a % of your profits to help disadvantaged people in your city…all positive ways to impact your community which will also buy you positive publicity online.

The Bottom Line

The world of online marketing is forever changing, shape shifting and redefining itself. That said, some constants remain. With a focus on positive branding, a slick website, and the tried and tested outreach methods of social media, SMS and email marketing, your company will be better positioned to engage with as many potential customers as possible. Good luck!

Growing Your First Lawn: Tips To Do It Like A Pro

It’s the micro, manageable dream of so many both on this side of the pond and in the States; to have a small lawn to nurture, tend, and spend time on.

In fact, a well kept, properly watered lawn can be something of a status symbol, particularly in the US, where they are considered the ”hallmark of home ownership’’ and ‘’markers of success’’, according to The Scientific American and their fascinating piece on the The American Obsession With Lawns.

But what if you’re starting your first lawn from scratch, rather than taking on an already beautifully manicured patch of grass made so by previous residents? Well, you’re going to need to follow these pro tips on growing your first lawn, of course…

Choose The Right Spot 

When choosing a spot to grow your lawn, it’s essential to consider things like sunlight and drainage. If you live in an area with hot summers, make sure to choose a spot that gets plenty of shade. This will help your grass stay cooler and prevent it from drying out; it’s not much of a status symbol to have a scorched, yellow-looking lawn, after all! 

Alternatively, you can look for grass that will tolerate (or even thrive in) the unique conditions of your garden and climate. Though we did just extol the virtues of shade, it’s best not to attempt growing a lawn under the shade of a tree; your grass will compete with the tree’s roots for moisture, and there’s only one winner in such a duel. 

Another important tip if you’re growing a lawn close to a wall; build a small border with pebbles or stone between the base of the wall and your lawn, measuring a foot or two, to separate your lawn from direct contact with the wall. This is because brick from the wall absorbs and radiates heat, which can quickly dry your lawn out before it’s had a chance to grow.

You’ll also want to make sure the spot you choose has good drainage. Standing water can kill your grass, so you want to make sure it has a chance to drain away. You can avoid your lawn becoming waterlogged by pricking, slitting or spiking its surface. 

Prepare The Soil

Before sowing the seeds for your lawn, you’ll want to prepare the soil. This involves things like testing the pH level and adding nutrients, fertiliser, and lawn feed, to ensure the roots will be strong. You can do this yourself or hire a professional to do it for you.

If you’re doing it yourself, there are kits you can buy at your local garden centre to test the soil. Once you know the pH level, you can make the necessary amendments to ensure its ideally suited to growing grass. This step is crucial because it will give your grass a strong foundation to grow from. 

Generally speaking, a slightly acidic pH of around 6.5 to 7 is ideal for lawns; if the pH is too high, your grass won’t be able to properly absorb nutrients. To adjust the pH of your lawn naturally, lime can be added to raise the pH, whilst sulphur can help lower it.

You must also remove any existing vegetation. This can be done with a tiller or by hand. Next, you want to loosen the top layer of soil so that grass roots can easily penetrate it. A rake or hoe will do the trick. Finally, you want to level out the area as best as possible. This will ensure your lawn has a nice, even surface, which is not only aesthetically pleasing, but makes drainage easier.

Choose The Right Type Of Grass For Your Climate & Soil 

There are many types of grass, and not all of them will necessarily thrive in every climate. It’s sensible to consult your local nursery or garden centre for detailed information on which types of grass lawn to grow and where, as only some will thrive particularly well in your local area. This will ensure you have a healthy lawn that can withstand the unique conditions of your garden.

When ready to plant, be sure to do it in the mid spring or early autumn. These are the best times for grass seed germination, as the soil is moist but not soaking, and it’s neither too cold nor too hot. You certainly want to avoid sowing your seeds any earlier than mid spring or later than early autumn, as frost may be present on the ground.

Water Regularly

Watering your lawn will help the grassroots grow deep and strong. The amount of water your lawn needs will depend on several factors including the type of grass, the climate, and the time of year. 

In the first six to eight weeks after initial sowing, it’s recommended you water your lawn once a day, to around an inch deep.

In general, when your lawn is established, it’ll need around an inch of water about once a week. But you may need to water more often during hot, dry periods, though do be aware that, right now, there’s a hosepipe ban in place for much of England.

Of course, during more rainy times of year, the opposite will be true. Check the weather forecast before you water, so you don’t accidentally overdo it in combination with a downpour. It’s best to water your garden at cooler times of day, such as the morning or early evening, as this allows the water to penetrate soil and reach roots before a warm temperature (yep, even in England) causes evaporation. 

Read: Water saving tips for your garden

Aerate Your Lawn Every Few Years

Aerating your lawn is vital to keep the soil healthy. This process involves making small holes in the soil to improve drainage and allow air and nutrients to reach the roots. Aeration also helps break up compacted soil so the roots can grow more easily. You should aerate your lawn every one to two years.

Aerating is best done in the autumn, before the first frost. This is because the soil is softer and easier to penetrate at this time. The process involves spiking the surface of your lawn either using a rake or a dedicated aerator to allow air, nutrients and water to flow freely among your soil. Aeration is the ideal treatment to prepare your lawn for potential extreme weather conditions in the winter.

Remove Any Debris From Your Lawn

It’s essential to keep your lawn free of debris, such as leaves, twigs, and branches, so the grass can grow properly. The most efficient way way to do this is to use a leaf blower, though you can also use a mulching mower to chop up the debris and turn it into fertiliser for your lawn, too.

Be sure to dispose of the debris properly, so it doesn’t end up in a landfill. You can compost it or use it as mulch in your garden. 

Read: How to make your garden more eco-friendly

Mow Your Lawn At The Right Height 

Mowing your lawn to the correct height (or ‘grade’ if we’re comparing this thing to haircuts) is vital to keeping it healthy. It’s best not to cut the grass too short as this can damage the roots and make the grass more susceptible to drought and pests. 

The general rule of thumb is to never remove more than one-third of the blade at a time, with the ideal height for most types of grass being between two and three inches. But be sure to check the recommended height for the type of grass you’re growing. Taller types of grass, such as fescue, should be mowed at three to four inches, for instance.

Be sure to use a sharp mower blade, so you don’t rip or tear the grass blades. This can damage the grass and make it more susceptible to disease. It’s also recommended that you mow in different directions so you don’t compact the soil. This will help your lawn breathe and prevent problems like puddling. 

The Bottom Line

Status symbol secured and lawn looking pristine, we can’t wait for our invite over to your next garden party

So, can we expect it in the post?

5 Ideal Reasons To Quit Alcohol Today

For many problem drinkers, it can be tough to pinpoint the moment it all changed. From that first ‘rites of passage’ pint with the old man, to using a fake I.D to buy a few at the weekend, to uni nights of having 8 pints, where ‘banter’ felt an appropriate call to arms and beyond. But for those with a rocky relationship with the booze, gradually, the fun seems to dissipate, replaced with guilt, shame and errors of judgment.

That slide from enjoying alcohol to it being a real problem has been, for many, more pronounced since the pandemic. In fact, it was reported in June 2022 that an increase in lockdown drinking could lead 25’000 excess deaths in England in the next 20 years.

If you find yourself in that place, longing for an escape but consistently succumbing to ”having another”, then rest assured; help is out there. Here’s the push you may need; our 5 IDEAL reasons to quit drinking alcohol today. 

Health Preservation

It’s a well-known fact by now, but one so often ignored; heavy alcohol consumption can damage vital body organs like the kidneys, liver, pancreas and digestive tract. The liver is the organ that faces the most significant damage because it’s responsible for breaking down alcohol. As such, excessive alcohol consumption can lead to health problems like fatty liver disease and cirrhosis.

And though very minor alcohol consumption may have some benefits for the heart, excessive and extended consumption can do serious damage to the ticker. Indeed, in the UK there are around 8’000 deaths a year directly linked to alcohol, as well as countless more hospital admissions. This makes alcohol one of the major causes of preventable deaths annually. If you feel like the problem is getting out of hand and need immediate advice, consider contacting the NHS’ alcohol addiction service Drinkline on 0300 123 1110.

Read: 5 tips for enjoying a full, alcohol free social life

Financial Benefits

Alcohol consumption is an expensive habit for most people, especially heavy drinkers. We could wax lyrical over the vice-like grip of the stuff for hours, but let’s simply dial down into the digits; it’s estimated that the average household spend on alcohol is just under £1000 a year.

But problem drinkers spend way more, regardless of whether they are a high-functioning alcoholic or one rendered housebound by their dependency. If you were to consistently have three or four drinks a day, then that spend could be tripled. Just think about the things you can do with the money. A holiday, or two, a new wardrobe, a weekly treat at a fancy restaurant, gifts for family…the list goes on.

Improve Relationships

If you fall into the ‘problem drinker’ camp, then you’ve probably had to apologise for things you once did when drunk. And this has inevitably placed strain on your most cherished relationships. Think about it; your most nurtured bond, the one which you put the most effort into, is with booze. That can’t be right. 

Research has shown that alcohol can, quite simply, bring out the worst in us. For instance, alcohol increases self-disclosure, aggression, and erratic behaviour. Your family and friends are probably longing for the best version of you, and almost always, that’s the sober one. Indeed, when you stop drinking, you mend broken relationships. A fresh start never felt so good.

Get Productive

We’re all entitled to the odd duvet day. Each and every one of us deserves a little downtime, low, lazy and lounging with a box of pizza and Dragon’s Den on the box. But booze amplifies the frequency and force of these days, and can make us a far less productive, creative unit as a result. 

Alcohol interrupts the communication pathways in the brain. Consequently, communication between neurotransmitters and neurons are slowed. As these are command pathways for the major functions of the body, such as speaking and breathing, this is a problem. This interruption makes thinking clearly difficult for heavy drinkers. When you quit drinking, you’ll notice a gradual improvement in your ability to focus. And that’s one hell of a feeling to get back.

Look & Feel Younger

Alcohol releases toxins like free radicals into the drinker’s body.  And though they may sound like the coolest cats around, free radicals actually accelerate the natural ageing process. And looking grizzled and past it before your time, well, that’s not very cool now is it? That’s why a person looks older than they really are after drinking heavily for a long time.

When you quit drinking, the body starts working hard to eradicate the excess toxins from alcohol. After some time, your skin starts to glow, re-hydrating itself and processing nutrients properly. This promotes glowing, healthy skin.

That’s not all; your hair also starts receiving proper nutrition. This leads to the growth of shiny, full locks. And if that wasn’t enough; alcohol is also full of calories. Once you quit drinking, it’s easier to maintain a healthy, fighting weight.

If you want more tips on giving up the booze, then check out our tips on how to navigate through a no or low alcohol life. You won’t regret it!

How To Teach Your Kids About Money & Help Them Develop Healthy Financial Habits

How many times have you caught yourself cursing the antiquated education system here in the UK as you survey your bank statements with bemusement?

”If only they had taught us this in school” you mutter, as APRs, ETFs, FICOs and GAAPs confuse the life out of you.

This only feels more pertinent in the midst of a cost of living crisis. Because as it stands, it feels like many young Brits are spat out into the big wide world with only a rudimentary knowledge of finance. 

And sometimes, such ignorance can do lasting damage to our finances in the first few years of independence, as we make some truly naive money moves, oblivious to proper budgeting, investing in stocks, balancing the books and staying alert to the threat of fraud. 

Indeed, if the whole point of school is to prepare students for ‘real life’, then education falls woefully short when it comes to helping us learn how to manage our finances. As a result, many people reach adulthood without really understanding the importance of their financial health.

If this is chiming with you as a parent, then perhaps it’s time to take matters into your own hands and do a little homeschooling where such life lessons are concerned. With that in mind, here’s a short guide on how to teach your kids about money and help them develop healthy financial habits.

Introduce Your Kids To The World Of Finance Early

It’s one of the only things that financial experts across the world seem to have reached a consensus on; it’s never too early to start teaching your children valuable life lessons about finance. 

Indeed, according to the investor Kevin O’Leary via CNBC, ‘’by the age of six, parents should already be talking to their kids about finances’’. He doesn’t stop there, going on to say that even by the age of 3, children should understand some basic financial concepts .

He suggests that, aside from fostering a ‘’positive connection’’ with money from a young age, parents should help their children understand the notions of debt and interest, specifically. Doing so is ‘’the greatest favor ever in their lives’’, he adds. Well, we’re sold…

Explain To Your Kids The Difference Between Wants & Needs

Alongside those more concrete financial concepts, it’s also essential to help your child understand the implicit and explicit differences between ‘wants’ and ‘needs’, which will, in turn, foster a greater grasp of the value of money from an early age.

A great way to teach this lesson first hand is at the supermarket or grocery store. With your child, compare the price of fresh fruit and a supersized chocolate bar, or juxtapose a bottle of coca-cola with a carton of milk; in doing so, you can explore the relative value of money relating to ‘wants’ and ‘needs’ together.

Go further, and encourage your child to pay the bill in the cafe or the store, bestowing in them a sense of responsibility and trust.

Read: How to plan for a responsible financial future

Make Learning About Money A Fun Game

So far, so dry. But as we all know, children learn best through play, so it’s a good idea not to keep your teaching too conceptual. Instead, develop games, activities and challenges centered around money in a fun and interactive way:

  • Establish a play shop or cafe at home, and use real money when roleplaying customer and shopkeeper. 
  • Play a counting or adding up game using stacks of real coins (it’s more fun that it sounds, honestly!).
  • Before breakfast, lunch and dinner, roleplay being in a restaurant, with a mock bill drawn up at the end of meal.
  • Add small price tags to toys, and help your kids understand how to add up to that amount using coins and notes. 
  • For the older ones, try board games like Monopoloy and Money Bags.

You can also harness the power of tech to help make learning about money fun. There are various computer games that offer subtle lessons in financial management whilst being super fun at the same time. A few favourites from our youth include Sim City, Theme Hospital and Rollercoaster Tycoon!

You could also consider allowance apps which even make doing the chores seem fun. Several platforms have come out in recent years where parents assign chores, which, upon completion, earn the child their allowance, all facilitated via an app. 

Combine this with your kid’s first credit card (all with parental controls attached, of course), and suddenly, learning how to be financially responsible, doing chores, and having fun are all working symbiotically. 

You could even give your child a small allowance each month to invest, sitting down regularly together to track how the investment is going, in the process learning about speculation, risk and reward, and how to read graphs and tables. 

Encourage Entrepreneurship

It is also important to encourage children to be creative, to let their imaginations run wild, and to work on projects that they’re passionate about. And if they can turn those projects into profit-making ventures, then all the better! 

Awaken the young entrepreneur in your children by fostering a sense of both drive and gratitude in their small wins, by helping them run a lemonade stand or cake stall, setting up an account together on a marketplace app like Depop or Vinted to sell their old clothes, or taking a tour of your neighbourhood as a team, offering to wash cars or windows. Every little helps, as they say, and every lesson learnt on this journey will be so useful for your little one.

Volunteer In The Community Together

Of course, the last thing you want is to bring up a young, money-hungry plutocrat. It’s vital, then, to balance these explorations of finance and money with wider life lessons about the importance of community, generosity, altruism and a shared societal spirit. 

Volunteering in the community is a wonderful way to nurture all of those qualities we just mentioned, and there have been a number of studies suggesting life satisfaction and overall well being may be improved through volunteering, with many charities and community organisations offering the option for families to do so in a group. 

Some of those include the National Trust, The Conservation Volunteers, and the RSPB, although local groups offer a wider scope of opportunities.

In doing so, your children will cultivate compassion and kindness, which is arguably a greater life lesson than anything concerning incomes, expenditure, budgets and book-balancing.

If you’re keen for more of the same, then check out these tips on the top ways to support your toddler’s growth and development. From learning through play to loving nature, there’s plenty to unpack here.

10 Strange But Delicious Ice Cream Flavours To Discover In Lithuania: From Mackerel To Cricket

Lithuanian ice cream parlours are as diverse and eclectic as the country’s nature during summertime. Filled with unexpected flavours such as cricket, dill and nettle, these treats are a result of local chefs combining innovative techniques with traditional ingredients, all in the name of creating one-of-a-kind flavours.

Indeed, for Lithuanians, ice cream has been a staple item on dessert tables since the end of the 18th century, with unconventional (but not unheard or) flavours such as rose, saffron, and clove having become favourites among the nobility during this period.

Fast forward to 2022, and contemporary Lithuanian chefs have taken this experimental culinary heritage to new heights, and, inspired by local ingredients, are playing around with unique seasonal recipes of the world famous frozen treats.

Today we’ve teamed up with Lithuania Travel, the country’s national tourism development agency, to put together a list of 10 distinctive Lithuanian ice cream flavours to try this summer. 

Cricket Ice Cream With Black Sesame & Vanilla

While insects have been an important part of African and Asian diets for centuries, they have only made their way onto Lithuanian dining tables only recently. Long may it continue.

At the CENTRAL Grill & Lounge restaurant in the southwestern city of Marijampolė, crickets are mixed with the rich flavours of vanilla and black sesame for a protein-packed and unique treat.

Mackerel Ice Cream With Bread Crumbs

While the pairing of seafood and sweet treats may not sound like a pleasant experience at first, the subtle smokiness of the mackerel combined with fresh notes of mulberry and lime makes for a balanced meeting of sweet and savoury.

Those keen to sample this flavour at the Apvalaus Stalo Klubas restaurant in the medieval town of Trakai will be rewarded with an unforgettable symphony of flavours (and an enthusiastic tick on the ol’ bucketlist, we might wager!).

Read: 5 IDEAL stops on your cruise of the Baltic Sea

Seaweed Ice Cream With Lobster Caramel Crunch, Hazelnut Oil & Black Sturgeon Roe 

A mouthful to say and a mouthful to eat, this one…

Found in the bustling seaside town of Palanga — the unofficial capital of the summer in Lithuania — this ice cream is designed to please travellers fascinated by the idea of seeing, touching, and tasting the sea.

The historical boutique hotel of Vila Komoda offers this distinctive concoction of salty roe, earthy oils, and a sweet-buttery caramel crunch for the intrepid gastronaut to enjoy – and enjoy you will!

Black Ice Cream With Activated Charcoal

While black as a food colouring is nothing new — squid ink has been used to blacken risotto and pasta for centuries, of course — the recent uptick of charcoal-dyed treats can be attributed to their social media-worthy appearance.

At café AJ Šokoladas, their take on black ice cream is handmade and bursting with smooth coconut and vanilla flavours, the dessert yielding a refined finish that feels contradictory yet somehow complementary to its striking colour. 

Linden Blossom Tea Ice Cream 

A little more pedestrian but no less delicious, Linden blossoms were an important part of folk medicine for many ancient Lithuanians and can be found in most pantries around the country even today.

At the Jurgis ir Drakonas and Brooklyn Brothers restaurants, this health-boosting ingredient has been incorporated into a refreshing ice cream with robust floral and herbal notes that capture the essence of a quaint summer in Lithuania. 

Buckwheat Ice Cream

While most grains are used as accompaniments to the main course in Lithuania, the Višta Puode restaurant in Kaunas, Lithuania’s second-largest city, has given buckwheat a starring role in this delectable dessert.

With its deep, nutty flavour and a tangy assortment of berries, their buckwheat ice cream combines the country’s culinary heritage with a modern outlook on what a dessert can (and should!) be. 

Šakotis Ice Cream 

Šakotis (Lithuanian spit cake) is the centrepiece of any Lithuanian holiday table. Sweet, soft, and buttery, this dense cake becomes enveloped in a smooth homemade ice cream that gives the treat a sense of lightness. Visitors can try it out at the historically-influenced Ertlio Namas restaurant, found in the heart of the capital city, Vilnius. 

Nettle Ice Cream

Feared by small children across the country, the fierce stinging nettle is transformed into a creamy and fragrant frozen treat at the Velvetti restaurant in Lithuania’s capital of wellness,  Druskininkai. A mellow taste with a pop of refined grassy and earthy notes make the ice cream suitable for those who enjoy both a subtle sweetness and a slightly out there flavour in their desserts.

Dill Ice Cream

Used to adorn many of Lithuania’s beloved savoury dishes, dill is an extremely versatile herb with a fresh, grassy flavour. Found at the restaurant Džiaugsmas, which gives new life to classic Lithuanian ingredients with innovative cooking techniques, dill ice cream offers a harmonious blending of herbal flavours.

Quince Ice Cream

To finish our tour of Lithuania’s strangest but most delicious ice cream flavours, Taste Map café in Vilnius offers a frozen treat that fuses a spicy and complex blend of heady quince with smooth cream. The quince ice cream mellows the fruit to create a satisfying mix of tartness and sweetness while the ice cream’s fragrant taste feels like summer days captured in a bowl.

This list of ice cream offers a glimpse into the world of unexpected flavours that tourists can taste in Lithuania. A map with other ice cream flavours dreamt up in dozens of different ice cream parlours and restaurants all over the country can be found here.

And if you’d like to experiment in your own kitchen, check out these 10 IDEAL tips for making homemade ice cream.

What Are Some Types Of Talking Therapy Used To Treat Depression?

Everyone experiences bouts of sadness and grief; it’s part of the human condition and, without doubt, a product of our increasingly uncertain times. However, when that sad mood lasts for more than two weeks or is having a major impact on your everyday life, then many experts would define this as depression.  

It’s thought that around 21 million US adults have suffered a major depressive episode at some point in their life, whilst here in the UK, one in four adults will experience a mental health problem each year.

Besides feelings of despair, major depression may bring symptoms of low energy, poor appetite, and emotional numbness, which can affect pretty much every facet of your life. Today, we’ve spoken to the team at TherapyRoute, who facilitate easy access to professional assistance, to understand the different types of talking therapy used to treat depression.

Cognitive Behavioural Therapy

Cognitive behavioural therapy is a treatment that helps a person pinpoint negative thoughts and behaviours and discover ways to change them. This can be beneficial to individuals who suffer from low mood or depression, as you learn tools that help you separate your thoughts from your feelings and, ultimately, your actions.

Many scientific studies have shown that CBT can be an effective tool in treating depression. For example, it has been reported that this form of therapy brings similar results as antidepressants. In fact, it was uncovered that people who finished CBT sessions were less likely to ‘relapse’ into depression than people who took medication alone to treat the mood disorder. 

Another study which found that an individual who receives cognitive behavioural therapy often shows marked improvement of symptoms seems to support the effectiveness of CBT.

Dialectical Behaviour Therapy

Dialectical Behaviour Therapy is closely related to CBT, though this treatment focuses more on teaching a person how to identify, accept and regulate emotions. During a session, an individual learns how to challenge attitudes and feelings that prevent him or her from making positive life changes. 

Usually, a person engages in a discussion, both with themselves and a wider supportive group, with the aim of identifying and defeating negative thoughts. Slowly, it becomes possible to begin improving behaviours through this approach. DBT tends to use more group work than CBT, with therapists in the former taking a more active role in encouraging positive change.

A 2016 study gave supportive evidence that dialectical behaviour therapy successfully treats depression. It stated that adolescents found improvement of depression symptoms after DBT sessions.

Behavioural Activation

‘’It’s good to talk’’, as they say, and a talking therapy that is similar to both DBT and CBT is behavioural activation. Again, this type of therapy aims to target the discrepancies between a person’s behaviours and thoughts, and it’s common that it’s used along with other techniques to develop holistic and long-term coping mechanisms that decrease depression.

Often, an individual with depression avoids activities that involve socialisation. A therapist will use behavioural activation to create positive reinforcement so that a person makes a plan of action and follows it. In this manner, avoidant behaviours (such as retreating from social circles) can be overcome. In other words, a person builds their confidence as he or she achieves realistic goals. In the end, this reinforces the accomplishments, creating a cyclical, self-fulfilling improvement. 

Behavioural activation is often used as a tool within a complete holistic treatment plan. Although certain scientists have concluded that more studies are necessary to prove the efficacy of behavioural activation, some research has shown that this treatment does help individuals with mild to moderate depression. In most cases, this therapy achieves best results with full-scale, widely-ranging treatment.

Problem-Solving Therapy

This talking therapy technique aims to help a person cope with the stresses of life, especially those life events that bring a marked negative impact to his or her mental health. Even though most people deal with certain levels of stress each day, certain individuals take these problems harder than others. This can lead to depression and anxiety.

Through problem solving therapy, a person uses methods like mindfulness to cope with deep stress; doing so may help sufferers learn how to process negative emotions more sustainably during difficult times.

Interpersonal Therapy

Studies have shown that interpersonal therapy may help people who are affected with mild to moderate depression, teaching individuals how to deal with problematic interpersonal interactions and to develop better relationships. More specifically, IPT aims to target a person’s actions and reactions to such interactions.

In general, this kind of treatment is not long-term. During sessions, a therapist helps an individual pinpoint essential (and often problematic) relationships, learn how these relationships affect his or her mental health, and develop ways to improve these relationships.

How Long Does It Take For Therapy To Treat Depression?

No two people are alike, and no two cases of depression stem from the exact same mix of causes. Accordingly, symptoms differ from individual to individual. Since there is no set treatment for this condition, the length of necessary therapy will depend on different variables, including:

  • Severity of symptoms
  • Frequency of therapy
  • If treatment is followed/practised
  • If a co-occurring disorder is present

Should I Use Therapy Or Medication For Depression?

In the past, medication for depression (most commonly found in the form of Selective serotonin reuptake inhibitor, often referred to as SSRIs) was more widely prescribed, but in recent years, medical bodies have been keen to discourage an over-reliance on such medication.

Interestingly, some of the most successful outcomes occur when people are prescribed medication along with therapy, but it can be tricky to uncover the perfect balance. Therefore, it is essential to consult with a medical professional and a licensed therapist to develop a solid, sustainable treatment plan which can be monitored for efficacy and effectiveness, and tweaked if needed to better suit your needs.

*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified mental health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*

Experts Reveal The Nutrients That Are Most Commonly Missing From The Average Diet

Feeling unexpectedly lethargic? Skin looking puffier than normal? Irritability an ongoing issue? Well, it could be down to your diet. Or, rather, items lacking from it.

Here, barbecue experts FoodFireFriends have teamed up with nutritionists Ellie Busby and Dr Sarah Cooke to find out what nutrients are most commonly missing from the average person’s diet.  

Zinc 

Nutritionist Ellie Busby comments:

“If your hair is thinning or dry, you might need more zinc. Most people do not get enough zinc, due to our food being over-processed, which strips the goodness out, and zinc suffers the most.’ 

‘Other signs of a zinc deficiency are soft nails, dry skin, and getting ill a lot. Wholefoods that are rich in zinc to integrate in everyday diets are whole wheat bread and pasta, whole grains (quinoa, buckwheat, brown rice) and pumpkin seeds.” 

Read: 6 delicious foods that are high in zinc

Vitamin B6 

Skin rashes, sore lips and tongue, mood changes, and tiredness, can all be signs of vitamin B6 deficiency. Vitamin B6 is important to protect and strengthen the immune system and maintain an optimal amount of amino acids in the blood.  

Dr Sarah Cooke explains:  

“Vitamin B6 is one of the most common micronutrients deficiencies in the average person’s diet. Optimal sources of vitamin B6 include avocado, russet potatoes, garbanzo beans, yellowfin tuna and nuts.” 

Vitamin D 

“We cannot get much vitamin D from our diet. In fact, we make most of it from sunlight. The problem? We are not in the sun enough. So, our body turns to our food to get what it needs”, explains Nutritionist Ellie Busby.  

“The only natural food source of vitamin D is oily fish. You might find special high-vitamin D mushrooms in your local supermarket nowadays too. Another way would be to look for fortified soya milk, which I get my daily vitamin D from.” 

Read: 5 vitamins and nutrients you need in autumn

Omega-3 

She continues, ”Most people do not eat enough nuts and seeds and eat too many processed foods. One is high in omega-3 (anti-inflammatory, good for you), and one is high in omega-6 (pro-inflammatory, bad for you).”  

”Our brains are made of fat, and most of it is omega 3. One risk of not getting enough omega 3 is that the brain will age faster, and this will increase risk of dementia, when getting older.’ 

‘What most people do not know is that omega-3 and omega-6 need to be in balance. So, we cannot just eat foods high in omega-3 and hope for the best. We need to reduce your omega-6 intake too. A way to do this would be to reduce the number of processed foods in our diet which and start consuming more organic nuts and seeds.” 

Dr Cooke adds: “Omega-3 fatty acids are generally lacking in the American diet. Sources of Omega 3 include oily fish such as salmon, walnuts, and flax seed. By adding flax seed to oatmeal or walnuts to salad we help increase our daily Omega 3 intake.” 

Iron  

“Iron is found in both animal foods and plant-foods heme iron and non-heme iron respectively). Foods such as red meat, eggs and oysters contain heme iron, which is more easily absorbed than non-heme iron. Plant sources of iron include lentils, spinach, tofu, and cashew nuts.’ 

‘To increase the absorption of non-heme iron from plants, it is good to combine these foods with vitamin, such as lemon juice in a salad dressing, or the addition of strawberries or oranges to a snack. Another way to facilitate non-heme iron to be absorbed by our bodies, is to and avoid drinking tea with these foods (the tannins found in tea inhibits iron absorption).” adds Dr Cooke.

Calcium and magnesium are also commonly missing micro nutrients in the average person’s diet.  

Busby explains: “Despite people consume large quantities of milk and dairy products, 70% of us are lactose intolerant as an adult, which can lead to gut issues.’  

‘For those who are lactose-free, it is crucial to eat lots of plant foods with calcium, such as fortified plant milks, dark green leafy vegetables, and seeds (especially poppy, sesame, and chia seeds).” 

Read: 6 IDEAL ways to improve your gut health

She continues, “Magnesium is one of the most recommended supplements from doctors all over the world. Why? Because it is almost impossible to get enough magnesium from our diets – especially if we are stressed.’  

‘In fact, the body consumes magnesium stores to build stress hormones. Whole grains, nuts, dark chocolate, and dark green leafy vegetable are all optimal sources of magnesium.” 

Fascinating stuff, indeed!

Food Waste: Turn Chickpea Water Into Vegan Meringues & Other Smart Dessert Ideas

We’re all curious about finding new ways to spend less, but these don’t have to be big changes. Reducing food waste not only helps to lower our carbon footprint, but can also help us save money. Many of us throw away food scraps or those past their best, not aware of the potential recipes that can be created with them.

With this in mind, and with the help of Jack and Beyond bespoke cakes, here are some of the best recipe ideas you can try at home to use up unwanted food scraps to create delicious desserts.

Aquafaba (Chickpea Water)

Instead of pouring the liquid in cans of chickpeas away, aquafaba can be used as an egg substitute in a huge variety of recipes, including meringues! Simply replace each egg white that would normally be used with 2 tablespoons of chickpea water, and you can whip up vegan meringues in no time.

Consider adding a twist of flavour and colour, by crushing cherries, raspberries (or any other berries you like), and adding them to the unbaked meringue. Be sure to sieve in order to remove seeds, and once smooth, drizzle inside a piping bag before you spoon in the meringue. Then, when you pipe the mixture onto a baking paper lined tray for the oven, your meringues will have gorgeous swirls of pink.

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Overripe Bananas

Once bananas are past their best, it’s tempting to just throw them out and buy more. But there’s so many ways they can be incorporated into all sorts of cakes and desserts. Added to muffin, cake, and biscuit batter or used as a vegan alternative ingredient they add moisture and creaminess. 

They can stand in for sugar, eggs, and fat in pancake and waffle mixtures too! Blending them together with baking powder and sifted flour creates a batter that can be used for pancakes and in a waffle iron. 

Bread Crusts

It’s just a fact that a lot of kids (and adults) don’t like bread crusts, but don’t throw them out! There’s a multitude of uses for leftover crusts, from croutons to bread pudding, to baked cinnamon sugar sticks: a delicious cross between a sugar doughnut and churros.

Simply toss the bread crusts in a bowl with melted butter, add sugar and cinnamon to taste, spread on a baking tray and cook for 5-10 minutes at 180c, or until they’re suitably golden brown. Fresh out of the oven, sprinkle with more sugar and cinnamon for extra crunch.

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Raspberries

Rightly associated with sweet foods, raspberries have a tang that complements chocolate based cakes and all other manner of desserts perfectly. However, if they’re past their best, the texture can be off putting. This problem is easily solved by blitzing them to make a sauce, maybe a coulis to top ice creams and cakes, or even a vinaigrette to add a sweet twist to salads. Mexican paletas are also a fantastic way to make with raspberries that aren’t quite at their best.

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Citrus Peel

Famed for high levels of vitamin c, the rind of citrus fruits actually contains more than the fruit flesh itself! Candied peels are visually appealing as well as delicious when used as a topping on cakes, diced and added to biscuit mixtures before baking, or just eaten neat (try them dipped in dark chocolate!).

Boil the citrus peel in thin strips three times to remove bitterness (lemon, orange or grapefruit all work well), and then simmer the fruit in a sugar, corn syrup, and water mixture for an hour until they candy.

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Watermelon Rinds

A delicious and cooling fruit associated with balmy summer days, it can be enjoyed year round when utilising leftovers to make jam. After peeling the green skin, combine with berries, lemon, and maple syrup (or honey) to taste, in a pot until it boils. Simmer for an hour or until the rinds have softened. Once done, the mixture can be blended and taste tested, and once you’re happy it can be stored in an airtight jar in the fridge and will last for a month.

How To Humidity Proof Your Hair

Google searches for “fix frizzy hair” has seen a massive 6,300% uplift in the last few weeks, after record-breaking temperatures and thundery downpours, which notoriously cause and worsen frizz-prone hair.

With more heatwaves set to occur towards the end of summer, stylist Lynn Chambers and trend writer Brenda Lee Intignano from Cliphair reveal how to humidity-proof your hair.  

Why Does Humidity Cause Frizz?

In humid weather your hair’s cuticles become rough, leaving your strands open to absorbing excess moisture from the air. Humid air has a high concentration of water molecules, which then bind to the outer layer of hair and result in frizz. Generally speaking, dry and damaged hair is more prone to frizzing, as this hair type struggles with retaining moisture. However, all hair types can frizz in humid conditions. 

It’s not just humid weather, however, that causes frizz. Firstly, curly hair is naturally more prone to crinkly flyaways than straight hair, as the natural oils produced by your scalp can’t travel down the hair shaft as well as they can on straight hair. This results in drier hair, which is more susceptible to this inconvenient condition. 

In addition, over-using hot styling tools and harsh hair products both contribute to frizz as they strip the hair of its natural oils.

Read: 5 Ideal tips on how to look after dull, dry damaged hair

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How To Prevent Frizz, Especially In Humid Conditions?

While it is impossible to control the humidity levels of the air, there are products you can use and techniques you can implement into your routine to help reduce and prevent frizz. 

Dry hair effectively

Instead of using a normal bath towel to dry your hair, use a microfibre towel. Microfibre towels are gentler, so won’t tangle or snag the hair. They also absorb more water without causing excessive dryness and reduce the chance of breakage. You should also avoid rubbing towels on your hair to dry and instead pat hair dry gently to prevent causing damage.  

Experiment with styles

In humid weather, you should avoid leaving your hair down completely, as this style will encourage hair to frizz. Pulling your hair up and away from your face, neck or shoulders will help prevent frizz and can be done in numerous ways. From braids and buns to ponytails, there are numerous styles to try. Scrunchies and claw-clips are all the rage when it comes to hair accessories, so you can protect your hair whilst looking trendy.

Choose your products wisely

More on this below, but you should be wary when choosing which products to use in your routine. Look for products that help retain moisture, are full of natural ingredients and oils and don’t dry out the hair. Warmer weather means hair needs much more moisture than otherwise to prevent frizz and hair from breaking. 

Read: 5 tips to keep your hair healthy this summer

Ingredients To Look Out For

If you want to steer clear of harsh chemicals, numerous household items are natural and effective in adding moisture to hair and reducing the chance of frizz. Honey, coconut oil and even avocado all go a long way to preventing dryness. 

When buying products, you should look at its ingredient list and only choose products that boast nourishing ingredients, that boost moisture levels. Oils are a good example of this, so look out for products containing oils such as macadamia nut and jojoba. You should also look for products that have a low pH balance on their labels, as these will keep moisture locking in.

Finally, you should look out for conditioners with humectants, emollients or conditioning agents that help retain moisture. Examples of these are:

  • Glycerine – a natural compound derived from vegetable oils or animal fats.
  • Glyceryl stearate – helps form a protective barrier on the hair to prevent moisture loss, while softening hair. 
  • Propylene glycol – helps skin and hair absorb and retain moisture. 

Ingredients To Avoid

Unfortunately, lots of high street and drug store hair products contain high levels of chemicals, so it is imperative to check the ingredients before purchasing. Any products with sulphates, silicones or parabens should be avoided. 

Sulphates are cleansing agents that are used to get rid of oil, dirt, and debris in the hair. As they can be quite tough, they are known to strip hair of its essential moisture and damage the hair protein. Sulphate-free shampoos are better for hair, especially in humid weather, as they will help lock moisture in. 

Silicones, although safe to apply to your hair, are best avoided too. Silicones create a film around your hair that prevents moisture from entering the hair cuticle, resulting in drier and rough feeling hair. This film also attracts dirt and causes a product build-up, meaning your hair will need to be washed more frequently – something that will naturally cause your hair to dry out sooner. 

Parabens are preservatives that are used to increase the shelf life of products. While this may seem positive, parabens are easily absorbed through your skin and are harmful to your scalp, resulting in several problems from dried-out hair, irritated scalp and even hair loss. 

Finally, excessive hair dying, lightening, or bleaching with products that contain a high ammonia content, can dry out and damage the surface of the hair. This not only causes frizz but makes hair feel rough and lose its shine. 

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