olivemagazine
type: channel
link: https://www.olivemagazine.com
date: 2025-10-27T16:18:41.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: Your healthy winter gut reset
items: 7 ways your diet can help ease hormone symptoms
items: 15 foods to fight fatigue
items: 10 health experts’ morning routine tips to get your day off to a perfect start
items: Best magnesium supplements for sleep UK 2025, tried and tested
items: Best magnesium supplements UK 2025, tried and tested by health experts
items: The 6 supplements experts take
items: 54 healthy chicken recipes
items: 5 Mediterranean foods for better health
items: olive's 2025 wellbeing plan

Your healthy winter gut reset
type: item
date: 2025-10-22T08:38:27.000Z
creator: Emma Hartfield
subject: Wellbeing
subject: health spotlight
description: Now's the perfect time to take a look at your digestive health for an overall wellbeing boost
encoded: Winter is a busy time for most of us. And that means it’s especially important that we look after ourselves – and in particular, our gut health. A healthy gut has been linked to improved immunity, reduced risk of depression (it’s seasonal affective disorder time) and resilience against stress – aren’t we all a bit full-on as Christmas approaches? The mechanism by which our gut plays such a key role in our wider wellbeing still isn’t fully understood. The millions of nerve cells that line the gut are connected to the brain, in what’s been described as the gut-brain axis. There’s also the vagus nerve, which physically links the brain and colon. It’s perhaps these connections that result in the interplay between gut health and mental health, while we know that a large proportion of our immune system is located in the gut. It’s not difficult to take care of our gut. Diet, as you’d expect, plays an important role. There are some foods we should eat more of (fermented foods, from cheese to keﬁr) and some foods we shouldn’t (high-sugar foods and alcohol can both cause inﬂammation which can damage the stomach). But the easiest way to improve gut health is to feed the good bacteria that create a helpful microbiome. The microorganisms that live in your digestive system feed on prebiotics, ﬁbres that we can’t digest but which instead are broken down by our digestive microbes. Different microbes thrive on different prebiotics, which is why we’re advised to eat a wide variety of plant foods. Famously, a study found that eating 30 or more different plant foods a week increases bacterial diversity – a key measure of gut health. So aiming to eat as many different plant foods as we can is a simple but effective way to better health. Plant foods include fruit and vegetables but also herbs and spices, nuts and seeds, beans and pulses, and wholegrains such as brown rice, quinoa and wholemeal bread. Try these simple suggestions to add more plant ﬁbre into your diet. Quick and easy tips …

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7 ways your diet can help ease hormone symptoms
type: item
date: 2025-09-26T11:22:57.000Z
creator: Emma Hartfield
subject: Guides
subject: Wellbeing
description: We speak to health coach and nutrition advisor Charlotte James on the links between what you eat and your hormonal health
encoded: 1. Watch your sugar intake Eating a lot of sugar will disrupt insulin – itself a hormone. “Insulin is our blood sugar regulation hormone, and has a lot to say for things like weight gain, mood swings, night waking and period pain,” says health coach and nutrition advisor Charlotte James. These are not the kind of issues you want to encourage if you are already experiencing hormonal symptoms. 2. Eat plenty of plant fibre The goal of eating 30 different plant foods a week is to increase the variety of plant fibre in our stomach, leading to a healthier gut microbiome. As Charlotte explains, “Our guts need to be in a good state to properly break down and eliminate excess hormones. If this doesn’t happen it can lead to recirculated oestrogen, heavy periods, sore boobs and headaches.” Plenty of fruit, veg and wholegrains is also the cornerstone of a nutrient-rich, diverse diet, which will help to set your body up to counter hormone fluctuations. 3. UPFs are doing you more harm than you realise Ultra-processed foods (UPFs) contain a lot of artificial additives that your body may struggle to process. “They are high in endocrine disrupting chemicals (things that look like hormones) and place a high toxic load on your liver, disrupting the normal function of hormones hugely,” says Charlotte. They are also thought to harm your gut health – “They can disrupt the microbiome due to high levels of preservatives” – which will have a knock-on effect on your overall wellbeing. And if your diet is packed with UPFs, you won’t be getting enough of the good nutrients from wholefoods that keep your body healthy. 4. It’s true, meat can boost your testosterone “Low testosterone can be associated with low sex drive, low mood, difficulty with orgasm, insomnia, muscle loss, bone loss and crying easily,” says Charlotte. In terms of foods to counter this, she recommends zinc-rich foods: “Oysters, pumpkin seeds, beef liver, beef and chicken – particularly if you have had a meat-free period in the…

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15 foods to fight fatigue
type: item
date: 2025-09-25T12:58:36.000Z
creator: Emma Hartfield
subject: Wellbeing
description: Coffee and sugar-laden snacks aren’t a sustainable solution to tiredness. Here are the nutritionist-approved foods to add to your shopping basket and your weekly menu instead
encoded: Feeling a little under par? Lacking in vim or va va voom? However you want to phrase it, most of us frequently struggle with fatigue and fluctuating energy levels. And while a coffee or a quick sugar boost can get us through, these end up sabotaging us in the longterm. Instead, choosing the right foods can play a crucial role in supporting sustained energy throughout the day. We’ve asked expert nutritionists to choose their favourite fatigue-fighting foods. According to certified nutritionist Kerry Torrens, “The best strategy is to make sure most of your diet includes low-GI, complex carbs alongside plenty of protein.” Complex carbohydrates, such as wholegrains, oats, pulses, nuts and seeds, release glucose into the blood steadily. This helps to avoid spikes of energy, which tend to be followed by a low, or crash, instead providing a consistent source of energy. There are other key nutrients, such as B vitamins and the minerals magnesium and iron which also play an important part in how the body harnesses and uses energy from food. Expert interviewees: Nicola Shubrook, owner of clinic Urban Wellness, registered nutritionist and certified functional medicine practitioner Kerry Torrens, registered nutritionist, member of the British Association for Nutrition and Lifestyle Medicine, and a member of the Guild of Food Writers Jo Williams, registered nutritionist with a specialism in public health 1. Oats Oats are a complex carbohydrate, providing a steady release of energy which helps prevent the blood sugar crashes that can lead to fatigue. They’re also high in a soluble fibre called beta-glucan. Nutritionist Nicola Shubrook explains: “Beta-glucan is also beneficial in helping us manage our blood sugar levels, with studies suggesting it helps to lower levels of blood glucose after a meal and improves our sensitivity to the blood sugar-managing hormone, insulin.” Check out our healthy oats recipes for lots of inspiration, including these blackberry baked oats. 2. Spinach…

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10 health experts’ morning routine tips to get your day off to a perfect start
type: item
date: 2025-06-10T09:09:01.000Z
creator: Emma Hartfield
subject: Wellbeing
subject: Premium wellbeing
description: How can you fit exercise into your morning, find time for yourself or choose the best breakfast to optimise your start to the day?
encoded: Check out our Wellbeing page for more health advice from experts. Find out how to make the most of your morning coffee, create a restful evening routine, or choose from our healthy breakfast ideas. What’s the deal with caffeine? Should you or shouldn’t you? Everyone metabolises caffeine differently but I always recommend that my clients drink coffee with their breakfast, rather than coffee for breakfast, as food helps to reduce cortisol (our primary stress hormone) levels, which are naturally high first thing in the morning. Le’Nise Brothers I wake up just before 7am and have a cup of coffee with milk first thing. I need it! It really wakes me up and sets me up for getting the rest of the household up and ready. Not everyone responds to caffeine but it really perks me up. I make sure I don't have too much though and never have it after midday or it affects my sleep. Jo Travers Caffeine is essential for me! I have two cups of coffee in close succession within the first hour of waking up, then maybe a third at round 12. I also have a cup of tea (always Yorkshire Gold – we live in France so it's one of the things we ask friends to bring over from the UK when they come to visit) around 3pm, then that’s me done with caffeine for the day. Fiona Hunter What’s the first thing you do when you wake up? I typically wake up around 7am and the first thing I'll do is drink a large glass of water. I take a glass to bed with me and ensure it is the first thing I drink on rising to rehydrate. Nicola Shubrook I always drink tea first thing, I think it's a gentle caffeine boost. I enjoy my first cup of tea of the day in bed quietly if I can – I find it soothing and gives me a time to gently reflect on what's going on for the day ahead – I think my morning tea has become quite a ritual with me. Frankie Phillips I drink a full glass of water before I put as much as a toe out from under the duvet – hydrating first thing is a priority for me, not just because we lose fluids through breath…

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Best magnesium supplements for sleep UK 2025, tried and tested
type: item
date: 2025-04-29T16:10:24.000Z
creator: Emma Hartfield
subject: Reviews
subject: Wellbeing
description: Looking for ways to improve your sleep? We've put magnesium supplements to the test to help you find the right one
encoded: When it comes to our health, diet and exercise are often the most discussed elements. But did you know that the quality of your sleep can have a huge impact on your overall wellbeing? If you're looking to have deeper, more restful sleep, taking a magnesium supplement could be something to consider incorporating into your bedtime routine. There are also lots of ways to increase the amount of magnesium in your diet, especially by eating more foods like leafy greens, seeds and nuts. Magnesium can improve relaxation and sleep thanks to its ability to influence muscles, hormones and brain activity. It has been shown to support the production of the hormone melatonin, which promotes sleepiness and regulates the circadian rhythm. It also regulates the neurotransmitters in our brains in order to calm the nervous system and encourage relaxation. Read on for our recommendation of the best magnesium supplements to help with your sleep. Looking for further guidance? Read our guide on the best magnesium supplements for more information. Jump to: Best magnesium supplements for sleep at a glance Best magnesium supplements for sleep 2025 What's the best way to take magnesium? How much magnesium should I take for sleep? What type of magnesium is best? How we test magnesium supplements Best magnesium supplements for sleep at a glance Best magnesium supplement for sleep to buy in bulk: Vitabright Magnesium Glycinate, £16.99 Best sustainable magnesium supplement for sleep: Nutrition Geeks Magnesium Glycinate, £9.98 Best subscription-friendly magnesium supplement for sleep: Heights Magnesium+, £30 Best affordable magnesium supplement for sleep: ZipVit Magnesium Glycinate, £8.49 Best ethical magnesium supplement for sleep: Viridian Magnesium Biglycinate, £17.49 Best everyday magnesium supplement for sleep: New Leaf Magnesium Glycinate, £9.94 Best magnesium supplements for sleep 2025 Vitabright Magnesium Glycinate Available from Vitabright (£16.99), Amazon (£17.99) Best magnesium suppleme…

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Best magnesium supplements UK 2025, tried and tested by health experts
type: item
date: 2025-01-21T15:15:24.000Z
creator: Emma Hartfield
subject: Reviews
subject: Wellbeing
description: Find our reviews of the best magnesium supplements available in the UK, tried and tested
encoded: Magnesium is a key mineral in the body that plays an important role in a host of different functions, from regulating muscle contractions and blood pressure to helping with energy production and blood sugar balance. It even supports healthy sleep and mood. In foods, magnesium is found in nuts, seeds and leafy green veg. Most people will be able to boost their intake through diet, however you could also choose to take a supplement to help boost your levels. In our search for the best magnesium supplements we tried a range of capsules, bath salts, body oils and drinks. We tested them for taste and flavour as well as evaluating the nutrient profile, number of additives and whether they're suitable for vegans, coeliacs and other dietary requirements. If you're looking for more information, read our guide to the best magnesium supplements for sleep. Our friends at Good Food have a guide to the health benefits of magnesium, plus a guide to the vital vitamins you need. Jump to: Best magnesium supplements at a glance Best UK magnesium supplement What form of magnesium should I choose? How much magnesium do I need? Best magnesium for sleep Best magnesium supplements at a glance Best all-round magnesium supplement: Nutrition Geeks Magnesium Glycinate 3-in-1, £9.97 Best magnesium for bone health: Vitabright magnesium citrate, £14.99 Best magnesium for sleep: Heights Magnesium+, £20 Best magnesium for reducing anxiety: Trip magnesium gummies, £17.91 Best magnesium for digestion: Holland & Barrett magnesium, £8.99 Best magnesium supplements to buy in the UK 2025 Nutrition Geeks Magnesium Glycinate 3-in-1 Available from Amazon (£9.97), Freedom Clinics (£9.99), Nutrition Geeks (£9.99) Best all-round magnesium supplement Star rating: 5/5 Primarily magnesium glycinate (advised for sleep), these capsules also contain the compounds magnesium citrate (for bone health to reduce anxiety) and magnesium malate (to reduce muscle tension) – hopefully bringing you the range of benefits! All i…

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The 6 supplements experts take
type: item
date: 2024-10-03T15:00:05.000Z
creator: Emma Hartfield
subject: Guides
subject: health spotlight
subject: health trends
subject: healthy
subject: wellness
description: Ever wondered which vitamins or herbal supplements people in the know choose for themselves? Here's our panel's top picks
encoded: Mira Manek, author of Prajna – Ayurvedic Rituals for Happiness: “Ashwagandha is an adaptogenic herb used in ayurveda that helps reduce stress and boost energy levels. It also has balancing properties that are beneficial to all dosha types. It helps regulate cortisol levels, which reduces stress and anxiety, and improve mental clarity to promote more calm – hence, many find it leads to improved sleep quality. Plus, studies have found it may improve cognition and memory. Ashwagandha can be a powerful addition to your daily habits and life.” Dr Chris Etheridge, medical herbalist and chair of the British Herbal Medicine Association: “Like many people, I lead a busy work and active family life, which can sometimes be stressful and tiring. To stay on top form, I take a daily supplement of rhodiola and Korean ginseng, combined in a tablet. Both herbs are adaptogens that help the body cope with stress and support the adrenal glands in regulating energy. They can also promote normal immune system function to help alleviate the effects of stress and reduce the risk of catching a cough, cold or sore throat when travelling.” bhma.info Kimberley Wilson, psychologist and nutritionist: “I’m diligent about taking a vitamin D supplement. As a black woman, I’m at an increased risk of vitamin D deficiency, due to melanin reducing the conversion of UVB to vitamin D in my skin. In fact, researchers describe the widespread deficiency in black and South Asian people in the UK as ‘alarmingly high’, an ‘epidemic’ and a contributing factor in higher mortality from covid.” Molly Arnold, nutritionist at Holland & Barrett: “As your body isn’t able to make vitamin E itself, I take a daily supplement to boost my dietary intake. It’s particularly useful if you’re interested in anti-ageing, as it can help protect from the negative effects of pollution and UV exposure. I also use skincare products containing vitamin E in an effort to reduce fine lines and wrinkles.” Aimée Benbow, head nutritionist a…

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54 healthy chicken recipes
type: item
subject: Best ever
subject: Collection
subject: Health
subject: Meat and poultry
subject: Recipes
subject: Guides
subject: Chicken dinner recipes
subject: Chicken recipes
subject: healthy
subject: Nourish
description: Winner, winner – healthy chicken dinner! Try our Spanish chicken traybake, healthier korma, chicken satay with rice, soba noodle stir-fry and more
encoded: Looking for healthy chicken recipes? We have plenty of ideas for nourishing meals using chicken. Try our recipes below, then check out our healthy chicken breast recipes and all our best ever chicken recipes. What are the health benefits of chicken? Chicken is a lean source of protein that is low in saturated fat, and contains essential nutrients such as selenium, which is important for immune function, and B vitamins that we need for energy and cognition. Chicken is versatile and easy to prepare, can be eaten hot or cold, and is low in calories, so as well as being nutritious and full of protein it makes for a great meal whether you are looking for weight loss, or muscle growth. We've also got plenty more healthy recipes to inspire you, including these healthy mince recipes, healthy prawn recipes, healthy fish recipes and healthy salmon recipes. Healthy chicken recipes Healthy one-pan chicken and rice A chicken dish with a difference – this Chinese-inspired recipe sees chicken marinated in soy, hoisin, honey and garlic before being cooked with brown rice. Chicken Caesar salad A traditional Caesar salad recipe – including the famous Caesar dressing – but with added chicken. Chicken souvlaki This classic Greek fast food dish is lower in calories and fat than the original version, as it's made with chicken breast rather than thighs. Honey sesame chicken Rice vinegar and honey make for a well-balanced, sweet and sharp sauce, while fresh, crunchy broccoli completes the dish. Chicken and rice soup Packed with protein and low in sugar, this chicken and rice soup is the perfect balance of hearty and healthy. Cooking the chicken and rice in a flavourful broth not only enhances the taste but keeps the chicken irresistibly tender. Tunisian chicken tajin From The Tunisia Cookbook, this recipe is based on the traditional tortilla-style dish that can be served hot or cold. Creamy Tuscan chicken Sundried tomatoes add a welcome pop of flavour to this easy chicken dish that can be …

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5 Mediterranean foods for better health
type: item
date: 2024-05-29T10:03:04.000Z
creator: Emma Hartfield
subject: Guides
description: Enjoy these staples of the Med diet, packed with nutrients and health benefits – these are the ingredients to add to your diet, and the recipes to use them in
encoded: The Mediterranean diet is believed to be one of the healthiest ways to eat. Its focus on fresh, seasonal and local ingredients help it provide plenty of vitamins and minerals, while the healthy fats found in several of the other key ingredients are believed to help lower the risk of heart disease. Read on to learn about 5 Mediterranean foods to eat for better health, with some of our favourite recipes to use them. For more health and wellbeing advice, find out our natural hay fever remedies, read our expert explainer guide to the dopamine diet and learn how to improve your gut health. 5 Mediterranean foods for better health Olive oil If there’s one ingredient that holds the key to the health benefits of the Med diet, it’s olive oil. Using olive oil on bread instead of butter, or in cooking instead of ghee or lard, means you’re replacing unhealthy saturated fat with monounsaturated fats, which maintain levels of good cholesterol while reducing the ‘bad’. Recipes to try: Tomato tart with olive oil pastry Smoked mackerel caesar salad Nuts Monounsaturated fats are also found in almonds and brazils, while walnuts and cashews are good sources of another healthy fat, omega-6. Nuts are packed with a variety of minerals, from calcium to selenium, so eating a good mix is a great way to give yourself a nutrient boost. Recipes to try: Cavolo nero, pink grapefruit, avocado and walnut salad Roast cod and romesco sauce with olive and almond dressing Sardines Named after the Mediterranean island of Sardinia, these oily fish are usually eaten fresh in the Med, whereas we Brits tend to eat them canned. The calcium content is actually higher in the tinned fish, but both forms are another source of those healthy fats, as well as B vitamins. Recipes to try: Warm roasted pepper, sardine and ciabatta salad Grilled sardines with tomato salad Beans Cannellini, chickpeas, haricot and more are popular in Mediterranean cuisine. They’re a great vegetable-based source of protein and fibre, are l…

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olive's 2025 wellbeing plan
type: item
date: 2024-01-27T10:09:15.000Z
creator: Emma Hartfield
subject: Wellbeing
description: Join our 2025 wellbeing plan for daily nourishing recipes and delicious resolution solutions for a happy and health new year
encoded: After the indulgence of Christmas, the start of a new year often brings a desire for some clean living. This year, our resolution is to ensure our healthy habits bring us nourishment for both body and soul, and are wrapped in the positivity and pleasure that will keep us sticking to them well beyond January. These daily recipes are all a treat to look forward to, as well as helping us build in a few healthy living goals at the beginning of the year. Take joy in the fact that making resolutions olive-style takes no more effort than cooking dinner or making yourself a snack… Week 1 – setting long-lasting resolutions 2 Jan – gut health – vegan overnight oats We’ve all heard about the gut microbiome and the impact that a diversity of healthy bacteria can have on different aspects of our wellbeing. One of the best ways to do this is to eat a variety of plant foods (30 different ones a week is recommended), as well as adding in some gut ‘superfoods’. These include foods containing live probiotic bacteria, such as some fermented foods and ‘bio’ yogurts. Don't worry, even if you're vegan some gut-healthy probiotic yogurt is still on the menu, as these vegan overnight oats show… 3 Jan – winter wellbeing – one-pot winter warmer A vegan one-pot packed with plenty of ginger, garlic and turmeric to support your immune system, plus beta-carotene-rich sweet potatoes for vitamin A and eye health. 4 Jan – self-care – chorizo brunch eggs Dopamine, known as the 'happy hormone' is something we all need a boost of during January. High protein dishes – especially with eggs – and healthy fats are believed to help support dopamine production. Try this brunch for a happy start to your weekend. 5 Jan – mindfulness – pumpkin gingerbread milk Here’s a delicious yet nourishing bedtime drink to add into your routine – and it feels much more of a treat than camomile tea! A milky drink before bed can really improve your sleep – it’s not just an old wives’ tale. It’s likely due to the tryptophan co…

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