Rhian's Round Up: August
I hope you’ve been enjoying your summer; it always feels like it’s over in the blink of an eye! Lola is 3 months old now and I'm so ready to get back to working out now that I feel more recovered from the c-section.
Consistency with my nutrition and supplements have been a saviour when it comes to keeping my energy up and I’m looking forward to the days that she sleeps through the night! Until then, Cellular Hydration will be my best friend. As we move into Autumn, we’re getting excited for the next stage of Artah – watch this space for new products and programmes! I hope you enjoy my round-up of what I’m loving right now and have a beautiful bank holiday weekend. Love Rhian
1. Need to know
A recent study released in Cell looked at the impact of four different sweeteners on the gut microbiome and glycemic response in individuals. The sweeteners studied were aspartame, sucralose, saccharin and the healthier stevia and compared against a control group, who received no sweeteners. All of the sweeteners – even stevia – caused a disruption in the microbiome and two of the other sweeteners also caused an increase glycemic response, which means, they elevated the blood sugar response. So, whilst stevia is a good option as an occasional substitution, continual use will likely run the risk of altering the microbiome, which can have knock on effects on immunity, bowel function, skin and mood.
2. Make this – Avocado Basil Dressing
I love making batches of sauces at the beginning of the week and my current obsession is our Avocado Basil dressing from The 28-Day Reset.
1 small cucumber, roughly chopped
1 spring onion, roughly chopped
1 small bunch of basil (incl. stalk)
1⁄2 ripe avocado
1 clove of garlic, roughly chopped
1 tbsp white wine or apple cider vinegar
Juice of ½ lemon
3 tbsp olive oil, preferably extra virgin 1 large lemon
3 tbsp water (the cucumber will release a lot of liquid, so start small)
1/2 medjool date, optional
sea salt and black pepper to taste
Combine everything in a food processor or nutribullet and process until smooth. Adjust acidity, seasoning and flavours as desired and enjoy!
3. My go-to ingredient for good skin – Ingestible Retinol
There’s a lot of hype around collagen, and whilst I am a believer in good quality collagen supplements, I think it’s overshadowed some of the more important, foundational ingredients needed for good skin. Vitamin A is, in my opinion, the top dog when it comes to skin. It's involved in cellular turnover, the skin’s immune system and barrier function, it maintains a healthy dermis and epidermis, promotes collagen formation, reduces fine lines and more, which is why Vitamin A is such a popular ingredient for topical skincare brands. The most bioavailable forms of Vitamin A are from animal sources, and it is also synthesized from plant carotenoids. But, and here’s the but, conversion from plant sources is inefficient and we need at least 12 times the number of carotenoids to synthesize the equivalent in bioactive A. This is why ingestible retinol is a key part of any good skincare regime. If you’re looking to elevate your skin routine, you can find preformed Vitamin A in Skin Clinic and Cellular Defence.
4. If you’re craving inspiration: The 12 Hour Walk
I was recently introduced to Colin O’Brady, an inspirational author, explorer and motivational speaker. O’Brady overcame a severe burn injury that left him unable to walk and became the ultimate adventurer. He summited Everest twice and was the first person to cross Antarctica solo. O’Brady is the ultimate inspiration when it comes to harnessing the power of the mind. His new book, The 12 Hour Walk, outlines a great challenge that anyone can do to help overcome limiting beliefs and create a massive shift in energy.