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Wales Online
a few seconds ago
- Health
- Wales Online
I lost half a stone after trying the Mediterranean diet for a week and one food stood out
I lost half a stone after trying the Mediterranean diet for a week and one food stood out The Mediterranean diet is often discussed online, and the benefits seem to go beyond weight loss, and the diet is simple, and doesn't require you to cut out any foods, writes Matt Jackson Matt holding a chopping board with an open sandwich on. (Image: Reach) The Mediterranean diet has been creating a buzz on social media, with claims that it can aid weight loss and combat diabetes, and Trendswatch Content Editor Matt Jackson recently decided to give it a go and find out for himself if it really works.... Based on the cuisines of the mid-20th century Mediterranean nations, it involves reducing the likes of refined sugar and eating a more plant-based diet. That means plenty more vegetables, fruit, beans, nuts, whole grains and healthy fats such as olive oils. The diet plan also features a good amount of fish, with poultry, dairy and eggs limited to a few times a week. Red meat can be eaten on an occasional basis, as the plan is not meant to be overly restrictive. Having written stories discussing the benefits of a Mediterranean diet, I was curious to see how it would impact my own body. As a 32-year-old journalist I try to stay healthy, I run multiple times a week with my running club, and play weekly football. But I'd been keen to lose a few pounds (or kilograms if that's the way you operate). So I grabbed myself a meal plan – I knew I'd never stick to it entirely, but it made sense – and decided to do a week on the Mediterranean diet. Stay informed on the latest health news by signing up to our newsletter here The first thing I noticed was that "sugary drinks" were considered a no go. Now, I already don't drink sugary drinks, but I figured this included artificial sweeteners too, so my beloved zero sugar colas that replace coffee come afternoon had to go, instead replaced by the refillable water bottle throughout the day. Seabass with vegetables in a white bowl (Image: Reach) Article continues below With my plan formulated, it was off to the shops, armed with a list and a sense of intrigue. I soon, however, hit a stumbling block. I'd picked my meals with enthusiasm, jotted down the ingredients, and then not actually considered how readily available they'd be in my small Cheshire town. How hard can edamame beans be to find? An ingredient on my first meal of the week – Salmon and Mediterranean veg. As it turned out, they were a step too far, and having visited three different supermarkets, I abandoned hope, and just substituted them for something else on my list. My meal plan suggested batch preparing breakfasts and lunches, which I think definitely helped, particularly working from home, where the temptation is to sit at your desk for long periods at a time. My breakfast for the week - yes week, for pure convenience - was cinnamon roll overnight oats. Enjoyably straightforward, made by chucking your oats portion, fat-free Greek yoghurt, cinnamon, vanilla essence, and oat milk into a container then mix together before popping in the fridge overnight. Another early sign I spotted were snacks. I'm not often a snacking person but there were nuts, clementine, pears, and a variety of fruit and nuts on the menu. It was enjoyable, and a nice bridge between breakfast and lunch, but not something I was entirely used to. Nonetheless, I admit that keeping yourself fuller throughout the day does help stave off any cravings, including diet soft drinks - which have themselves been in the spotlight lately. I did manage to batch-prepare some lunches. I opted for a "super food salad" consisting mostly of grains - quinoa - kale, lettuce, beans, and sliced chicken for the protein boost at lunch. Having something I could just grab out of the fridge at lunchtime was simple and fantastic. Even as someone who spends a large portion of their life working from home, you still don't want to stand at the fridge scratching your head come lunch time. It meant my evening meals could consist of a fish-based dish often with plenty of vegetables with the occasional pasta accompaniment - wholemeal of course. Harissa prawn pasta using wholemeal spaghetti was one of the week's food highlights - and was a quick after work dish (Image: Reach) While the diet took some getting used to throughout the week, and I will confess there were some disasters with a piece of fish that almost caught on fire, several missing ingredients, and one tomato mishap, I think it went well. And although I had no real expectations, at the back of mind, I thought I'd like to see at least a few pounds off on the scales. To my surprise, however, I found myself 3.4kg (7.5lb) down at the end of the week compared to the start. While you always expect a bigger loss after tightening up your diet initially, I didn't quite expect that level - especially not considering I thought my diet was relatively healthy for the most part. Having finished the week, I definitely think there's some take homes to be learnt. Pre-preparing meals at breakfast really helped ease into the day, adding a healthy, natural snack and water reduced the desire for "ultra-processed" soft drinks, and making lunch took away the desire to "nip to the shop" for a pre-packaged sandwich when there was "nothing in". The one food that surprised me the most When I saw houmous was among the items to feature quite heavily on the meal plan, I have to admit I was slightly hesitant. I'd tried it once, back in my student days, and wasn't the most impressed, but here I was, staring at a meal plan that included it daily in my lunch, and with a baptism of fire with a houmous-based sandwich as the very first meal of the week. I must say though, it did win me over. It offered a solid option for bulking out that daily salad, worked well with the mashed avocado. I can definitely see myself including more of it into my diet going forward. Typical daily meal plan on the Mediterranean diet A salmon and Mediterranean vegetables dish (Image: Reach) Breakfast - Cinnamon roll overnight oats with walnuts and blackberries - 453 cal Morning snack - pear and an easy peeler - 104 calories Lunch - chicken super food salad - 546 calories Dinner - Roasted salmon and vegetables - 422 calories Total calories - 1,525 What to buy on a Mediterranean diet Walnuts in a tub (Image: Reach) There were definitely some staple ingredients whatever diet plan, website, or book I read about the Mediterranean diet. These included: Olive oil Fish Beans and pulses Nuts - walnuts were a hit! Grains - I stuck to mostly quinoa but a good number of recipes out there used cous cous too! Herbs and spices - for that flavour kick Healthy fats - avocado, olives etc What the NHS says about the Mediterranean diet The NHS recommends following a balanced diet if you are looking to lose weight. This includes having five portions of fruit and vegetables per day. Article continues below According to the Department of Nutrition and Dietetics, there are many benefits that come with following a Mediterranean diet. These are: Weight loss – plants are naturally lower in calories and high in fibre, which helps you feel fuller for longer Reduced risk of having a heart attack or stroke – replacing saturated fat, found mostly in meat and dairy, with healthier fats in nuts and olive oil, lowers your cholesterol levels. This is good for your heart and blood vessels Diabetes – eating a diet rich in plants can help prevent type 2diabetes. For people with diabetes (type 1, type 2 and gestational), it can help lower blood glucose levels and may allow them to reduce their medication Reduced blood pressure Lower risk of developing certain cancers - bowel, breast, prostate, stomach, bladder, head and neck, lung and pancreatic cancer Lower risk of developing dementia Better balance of good gut bacteria, which can lead to better digestion Improved mood and mental health Environmentally friendly – Mediterranean diets have a lower impact on the environment due to lower greenhouse emissions, and less land and water use
Wales Online
a few seconds ago
- General
- Wales Online
3 simple tasks must be done now to get lavender to flower next year
3 simple tasks must be done now to get lavender to flower next year Lavender is a popular plant for gardeners but it needs the right care to thrive and there are a few simple tasks you need to do now to get it to flower next year. Lavender will not flower next year unless you complete 3 simple tasks (Image: Ekaterina savyolova via Getty Images) Lavender is known to be on the easiest plants to maintain, even for the most novice of gardeners. These aromatic shrubs thrive in gardens and offer numerous advantages, including serving as an excellent companion plant, repelling unwanted insects, and providing stress-relieving qualities. Nevertheless, according to one gardening specialist, tending to lavender requires the appropriate pruning techniques to see your plants thrive. "While keeping a lavender plant in your garden may be a breeze, proper care involves knowing how to prune it the right way," explained Gardening and horticultural specialist, Hamid Ali, from local services marketplace, Airtasker. Whilst pruning varies depending on the season and variety of lavender plant you're cultivating, there are three fundamental steps to observe, reports the Express. Deadheading Deadheading lavender involves removing the spent flowerheads and spikes from the plant. This shouldn't be required if you prune consistently, but it's beneficial practice if you wish to keep your plant appearing "fresh and attractive". Article continues below If you're hesitant about beginning intensive pruning, you can attempt deadheading initially to gauge where to make more substantial cuts. Lavender is a great addition to any garden for its fragrance, colour and ability to attract pollinators like bees and butterflies. (Image: Anna Kurzaeva via Getty Images) Pruning The specialist noted: "The general rule for pruning lavender is to avoid cutting back to the woody stems. This will hinder regrowth as the wood that grows on lavender does not rejuvenate. "It is also prone to weakening and splitting. So, avoid over-pruning, as this may harm or kill your lavender plant." It's also recommended to retain fresh new leaves on the stem, according to the specialist. Shaping Shaping is primarily done to maintain the appearance of your lavender plants, aiming for an even, dome-like shape. If you trim the outer stems shorter than the middle ones, it will promote the desired growth pattern and reduce the need for shaping as your plant matures. The expert added: "Spring is one of the best times to prune lavender. It's important to prune only if you see new growth in your plants. "If not, give them more time to grow. Follow the rule of cutting just 5cm to 10cmfrom the woody base and deadhead for the rest of the season." Article continues below Pruning lavender in the summer is optional, but a full pruning by January can prepare the plant for winter and encourage healthy regrowth in the spring. This period can also be used to harvest lavender blooms for various uses.
Wales Online
a few seconds ago
- Business
- Wales Online
People warned 'do not travel' as there will be bank holiday 'chaos'
Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info Travellers are being warned of disruption to services at a rail operator over the bank holiday weekend because of a strike by workers. Members of the Rail, Maritime and Transport (RMT) union at CrossCountry will take industrial action on Saturday, August 23 and bank holiday Monday. The company said it will run a reduced timetable over the weekend, with no services on the Saturday. Services on Sunday are likely to be subject to cancellations across all CrossCountry routes. Passengers are advised not to travel on Saturday and to travel on either side of the bank holiday weekend, or claim a full refund. 'If you do decide to travel over the August bank holiday weekend please check your journey,' said the company. It added that a 'very limited' service will operate on Monday between 8am and 6pm, and passengers are advised to check their journeys before departing and expect all services to be busy. Specific journey details will be available on its website from early next week but there will be no CrossCountry service between Birmingham, Reading and the south coast, and no service between Leicester, Cambridge and Stansted Airport. There will only be a very limited service to the South West and north of York. On the Monday, planned engineering work in the West Midlands will also impact CrossCountry services that do run, meaning some journeys will take longer. Shiona Rolfe, CrossCountry managing director, said: 'We are disappointed for our passengers that the RMT has announced strikes on Saturday 23 and Monday August 25. 'It is hugely disappointing to not operate any services on Saturday, knowing the inevitable disruption to many of our passengers' journeys over the bank holiday weekend. We are committed to reaching an agreement with the RMT and remain available to continue talks.' An RMT spokesperson said: 'Our members have voted strongly in favour of industrial action, and we are seeking further talks with management to bring about a negotiated settlement.' Union sources said the dispute centres on claims that CrossCountry has failed to honour agreements on staffing, safety, and pay. Meanwhile, National Express said it is boosting capacity on its intercity services over the bank holiday weekend in response to the industrial action. The coach operator is adding 9,000 extra seats on routes including Birmingham, Bradford, Bristol, Bolton, Cardiff, Hull, London, Leeds, Manchester, Newcastle, Nottingham, Sheffield, Swansea and Wolverhampton. Nicky Kelvin, Editor at Large at The Points Guy said: "The planned engineering works will affect several routes across the rail network over the Bank Holiday weekend, with services across several operators impacting passenger journeys, with reduced and amended timetables in place. "I always suggest that rail passengers should always make sure they are checking their operator website ahead of time, or websites such as or the National Rail website to see if their planned route will be impacted. Another great tip is on the travel day itself, to go on X to see what other passengers are saying and have experienced when travelling on the revised route. "Given how the August Bank Holiday weekend is always a popular time for Brits to make the most of the three-day weekend, most people will not be able to avoid travelling so my advice is to look at alternative options for travel as rail replacement bus services can take longer than other modes of transport. If passengers need to travel, try and look at alternative times to avoid peak journey times when they will be notoriously busy and crowded. "For those hitting the roads, make sure you set off early and allow extra journey time for traffic and congestion – there is nothing worse than spending hours in tailbacks and gridlock traffic, which can be avoided if drivers set off a little earlier."
Ammon
a few seconds ago
- Entertainment
- Ammon
Record as man rides 55 rollercoasters in a week
Ammon News - A thrill-seeker has set a new Guinness World Record by riding 55 rollercoasters in a week. Dean Stokes, from Brighton, said in total he went on 108 rollercoasters at 32 theme parks across the UK in 16 days. The 36-year-old started at Brighton Palace Pier on 2 August and ended at Thorpe Park in Surrey on Sunday. He posted on Instagram: "I did it. I even did an extra victory lap on Hyperia to celebrate." Mr Stokes set off hoping to ride on 120 rollercoasters across the UK but ran into problems less than a third of the way into his challenge with strong winds and heavy rain shutting down several parks. There was no current record-holder for the most rollercoasters ridden in a week, and Mr Stokes was set a target of 30 to claim the inaugural title. He said that he had been "overwhelmed" by the support he had been shown, with some people turning up to ride rollercoasters with him. He said he undertook the challenge "to prove people should just get out there and do more of what they love". In advance of his latest challenge the rollercoaster enthusiast said he had been on over 100 rides across 25 parks in 10 countries. BBC
Ammon
a few seconds ago
- Business
- Ammon
The White House just joined TikTok
Ammon News - While it was President Joe Biden who signed the law that would force ByteDance to sell its stake in TikTok or face a ban, it's his successor, Donald Trump, who has yet to fulfill his promise of arranging a deal to keep TikTok running, legally, in the United States. The current deadline for a deal is September 17th. Still, it hasn't stopped Trump's administration from creating @WhiteHouse on TikTok, which published its first post on Tuesday night: a video celebrating Trump's accomplishments. The ban has only seen TikTok shut down in the US for one day, and its impact has been delayed three times. The first time was in January, when Trump took office and signed an executive order delaying enforcement of the ban for 75 days; then there was another delay in April, after a potential deal fell through due to Trump's harsh tariffs against China, and then in June, when he stated that he believed Chinese President Xi Jinping was open to a deal if a buyer emerged. While Trump tried to ban TikTok in 2020, his stance softened during his re-election campaign once his team learned how many supporters Trump had on the platform. In 2024, the Trump campaign launched its own official account, @TeamTrump, and quickly dominated the platform, getting more followers and views on their content than former Vice President Kamala Harris's now-dormant campaign account — 2.8 billion to 2.2 billion, according to journalist Kyle Tharp. A Republican digital operative close to the campaign heavily credited Trump, a former reality TV star, for his ability to generate attention-grabbing moments that could be transformed into viral content. 'TikTok is primarily an entertainment app,' he previously told The Verge, 'and our usage of it was just significantly more savvy than [the Democrats].' Although the legality of and ulterior motives behind a TikTok ban remain a serious question, the Trump administration, for now, appears to find utility in maintaining an account on the platform. 'Why would I want to get rid of TikTok?' Trump said on Truth Social in January, sharing a post about the billions of views his campaign account continued to rack up. White House press secretary Karoline Leavitt repeated this stance after the government account was launched. 'President Trump's message dominated TikTok during his presidential campaign,' she said in a statement to The Verge, 'and we're excited to build upon those successes and communicate in a way no other administration has before.' The Verge
