Beat Winter Blues, Multi-Vitamins & Daily(ish) Wins

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1:03Welcome to The Wellness Scoop, your weekly dose of health and wellness inspiration. And we're here as your hosts. As always, I'm Ella Mills. And I'm Rhiannon Lambert. And today we have got some big topics and they're all chosen by you.

1:20As always, we love these Thursday episodes, our Q &As. Thank you guys so much flooding us with questions. We so appreciate it. We've got some really good recs for you guys today as well. we actually have two listener ones first so georgia on the back of the last few weeks talking about dark chocolate has written in to say i am a dark chocolate fiend georgia you and us both and i have a recommendation for all the wellness scoop listeners for a dark chocolate that i believe is the most delicious chocolate you can easily get hold of my goodness yeah which also has zero emulsifiers or flavorings the chocolate is single origin and only has three ingredients cocoa mass sugar and cocoa butter it is the sainsbury's tastes a different range and they do 70 to 90 but my personal favorite is the madagascan 80 to me it beats even the well-known quality dark chocolate brands you can buy at supermarkets and it's only two pounds forty a bar oh my goodness yeah so georgia says get to sainsbury's and get the sainsbury's tastes a difference range this isn't an ad from her or us but apparently this is the best non-upf chocolate in town Fantastic.

2:24I'm going to go and get some today. Me too, because there's one near my son's school. I'm not going to be there. Sainsbury's Taste of Difference, Madagascan, 80%, apparently will change your lives. And we also have another recommendation from Amy, don't we, Ella? Yes, thank you, Amy. Amy said to us, I was listening to this morning's episode when you mentioned doing some Christmas charity shout outs, and I wanted to let you know about an app called Bank the Food. If you download it and enter the town you live in, it'll link you to your local food bank and show you which items they're most in need of.

2:53I try to have a look every time I go into my local Tesco and add one or two things to my shop from the list. It's a really nice way to help others in an important organisation in a very practical way. I also have a friend who volunteers at the food bank who says they always need lots of Christmas stuff. Stuffing, gravy, advent calendars for kids, etc. So any shout out for people to support this would be amazing. Thank you so much, Amy. So the recommendation is bank the food. So grateful, Amy. What an amazing shout out. It's such a great idea. and then just the reminder that all food banks need things for Christmas.

3:26Honestly, and I think what we're noticing about the community that we have here as well is how honest and open you all are with us. And I've got a really lovely message that I received. I'll keep anonymous, but this lady has had a difficult time. She shared that her partner died from a stroke when she was seven months pregnant. And she went on to say, there are no words, only grassy for everything I have. And she said, I live beside a shore in the northwest of Ireland. And she said, I listen to the wellness group every day, walking my little one now or my late partner's German pointer. And there's some weeks when I listen to each new episode three times.

4:04I genuinely love it. And you and Ella are building an incredible supportive community. It made me cry when I read it. Thank you. Oh, we're so grateful to you. Thank you so, so much. The fact we can be there, I think, is overwhelming. and one of my recommendations this week to add on to that. So thank you for just giving and giving everybody. This listener rec is one that I do two each year and you can get a calendar that's called the Advent of Change. And Roxanne mentioned this in the Spotify comment. She said, instead of chocolate, every time you open a window, and I love it, it tells you how much you donate each day to which charity.

4:38So it could be a companion for an elderly person this Christmas or it could be that you've contributed to a food bank by buying this calendar. us so what a lovely recommendation i love that yeah this is a very meaningful start to the show my recommendation is pathetic in comparison it's not pathetic it's how much i've been enjoying hot epsom salt baths with a podcast it is comparatively totally pathetic but a nice moment of self-care and it links to last week when we had our topic and our headline on the science of hot baths and how good they are for us but goodness me i have been loving it well my rec is also pretty superficial actually I mean the hot baths at least has science behind it mine was um watch the Victoria Beckham documentary and listen to the call her daddy podcast I think that's what it's called I watched the Victoria Beckham documentary on Netflix it's a three-parter isn't it and I binge watched it really really enjoyed it I think I mean I wouldn't say I was like a fan of hers I mean don't not like her but I wasn't I'm not like particularly familiar with her or anything I haven't kind of followed to her or kind of charted what she does you weren't like a spice girls super fan like me i really liked the spice girls but i wouldn't say i've kind of had much followed since yeah exactly post spice girls i wouldn't say she's held a huge amount of relevancy to me personally but i was just curious to watch it and it is look people say oh she had a leg up she had this people will always find a reason to criticize people which i find inherently so frustrating but what she created from a landscape in which to be honest she was pretty dismissed as a kind of a bimbo with fake boobs to this amazing company that is really seen as so legitimate in a very difficult to crack industry the sheer determination and the honesty with the financial ups and downs she's remarkable the ability to kind of ignore the naysayers and keep going i really loved that i found that really brilliant to watch so i really enjoyed it i think as far as a female inspiration She is definitely up there.

6:36When you watch it, you think, yes, you know, her honesty about everything in her life. And it also led on to one little hack when she went on this particular podcast. I'd never listened to this podcast before. I only did. Yeah. I don't listen to it either. It's obviously one of the biggest podcasts in the world. Yeah. And this lady talking, the American lady, she did this little reminder. She calls it phone reality, which sinks into what we have spoken about before with TJ Power and phones. She said, Gen Alpha, Gen Alpha have no reality because their reality is on their phone. So she said to all us millennials, how lucky we are to have not had a phone growing up.

7:13And then to Gen Z, the only way to get reality in your life is to put your phone down. Why are you brushing your teeth while you're scrolling your phone? Why are we watching a film while we're scrolling our phone? And she said it in quite a kind of to the point way. And I thought it was quite helpful. I mean, why are we so addicted? It's insane. And then one final recommendation, I cried the whole way through it, but it was the Caroline Flack documentary on Disney+. And just a reminder that the media, you cannot trust what the media says a lot of the time. I have seen a lot about it. Harrowing.

7:46I would watch in the sense that her story deserves to be told. I think that's, I'll just leave it at that. Her story deserves to be told. Yeah, it's had phenomenal reviews, lots of five stars, which basically nothing else. She just had poor mental health. She didn't do anything really wrong.

8:02quickly before we get into our listener questions we have got a voice note for you all because everyone has been commenting on our conversations around winter blues and how hard it is to keep up good vibes at this time of year hence all the hot baths so we have got a brilliant guy dr david hamilton we both interviewed him separately we've had him as guests on the show an amazing amazing researcher to give us a voice note on how to be happy we promised you it was coming but most importantly had to deal with tough time this year and i think it's important to know as well is that if you are finding the kind of dark cold challenging you are not alone sadness during winter is so common all around the northern hemisphere in the uk for example estimates suggest that up to one in 15 people experience a form of sad so seasonal affective disorder it's also known as winter depression a much larger number of people around 17 percent experience a milder form called the winter blues which involves feelings of low energy and sadness but doesn't impact daily life in quite the same way as sad.

9:00So it's pretty normal to be affected, unsurprisingly, by the fact that it's really dark and cold. Well, yeah, you leave work in the dark, you go to work in the dark. So let's see what Dr. David Hamilton has to say. One of my favourite words is confelicity. And it comes from the Latin confelicitas, which means shared happiness or to share happiness. And it's the happiness that you feel when you're genuinely happy for other people. You know, when you're really happy for someone's good fortune or a wee bit of luck or a wee bit of metaphorical sun shining in their life that particular day. And it's the opposite of a word that more people are familiar with, schadenfreude, which is the happiness you feel for someone else's misfortune when someone else screws up or has a bad day or something.

9:50And part of the reason for that psychologically is it makes us feel a little bit better about our own struggles and pain and challenges. But there's magic in confelicity because inherent in the word and the practice itself is happiness. You know, I am so happy for you presupposes that therefore I must be happy. So the act of actually being pleased for people makes you happier as a consequence, as a side effect. So I'm so happy that you've had a good day. I'm so happy that you've got a new addition to the family, or I'm so happy that the sun is shining in your life today, I'm so happy that this, that, or the next thing, or whatever it is happened for you today, or is going on in your life, I'm so happy for you.

10:35And in the act of being happy for someone else, you actually are being happy. So inherent in the idea itself is happiness presupposed. So one of the simplest ways to lift your mood to feel happier is actually just to be happy for other people and wish the best for them in their lives. I love it. We all need this in our life. Okay, question one comes from sunny Mexico. Oh, lovely. Can beat the winter blues there from Elle, but she's originally from Teesside. Elle says, thanks for the pod. Find myself talking about things you've said, like you're my friends. I love it. Sign of a good pod. So my question is, is frozen as good as fresh?

11:18I'd love some frozen veg recipe recommendations as well. Not peas? Thanks again for all the balanced, realistic advice, practical, doable for parents. Not peas makes me laugh. I love peas. Yeah, it's a great question, Elle. And I know Reid did a lot of work on this earlier this year because there was a lot of stats that came out, which I think we did talk about in the podcast a few months ago because there was a poll that came out. I'm pretty sure it was commissioned actually by Iceland, the frozen retailer. But a study showed of about 2000 Brits, 84 % of people wrongly assumed that fresh is healthier than frozen.

11:53And another study showed that about three quarters of adults in the UK believe fresh fruit and veg are healthier than frozen. So it's such a common perception that fresh is better than frozen. Yeah, it's a big nutrition myth. It is a myth, isn't it? It's just not true. A hundred percent. Frozen veg is just as nutrition, if not more nutritious than fresh. It's because of something called snap freezing. So the produce is picked at peak ripeness and then it's frozen really quickly afterwards. And then you lock in all of that wonderful nutrition, essentially the vitamins and minerals. And I talk about this a lot with berries as well being an excellent example or sliced up red peppers.

12:29And the thing is, when you pick a tomato off the vine and you sit it on a shop shelf, over a period of time, oxidation occurs and you start to lose all of that natural nutrition. that comes. And that's why when you pick it and you freeze it instantly, you retain more of the nutrition because vitamin C is often, you know, higher in frozen veg. That's the key nutrient because everything's still intact. You haven't picked it and kept it sitting there for ages. And also fish. So if you eat animal produce, fish is a really good one to buy frozen and it's probably going to be far cheaper now as well.

13:05And those omega-3s are preserved brilliantly in the freezer and a recent study showed even after three months in the freezer most omega-3 is still nutritionally available yeah it's amazing i mean you find so much of the time exactly that that frozen is actually better than fresh but we just have this perception that surely it's not i think what it is is when you get something frozen it's in a bag you can't kind of see it looking all like juicy and colorful and abundant and it's the texture when you defrost it i think you have to know what to do because the water 100 whereas when you see like something looking really ripe and abundant and colourful on shelf it does inherently appear well it's the nature fallacy isn't it because we all um instinctively as humans it's odd to get something out of freezer yeah exactly it's so so true it's so interesting i think to this point of kind of recipe ideas give us a list out of what you do you're absolutely right with the kind of mushiness that can ensue with frozen things so for example like broccoli or cauliflower the best thing to do is you want to just roast it directly from frozen.

14:10Don't let it thaw out first because otherwise that's when it's going to get a bit soggy. So the water can evaporate. Yeah, you just want to get it straight in and roasting, which is amazing. Frozen spinach is such a good one. That holds on, as you said, to its vitamin C folate much better than fresh because that wilts really quickly on shelf. That's amazing. Frozen spinach is such a great one. Stir it into lentil, curries, stews, all that good stuff. Your smoothies. Soups, pasta sauces. quickly steam it blend it in you put it in oh i always put it in pesto for like a hundred you bulk it up don't you it's such an easy way to get greens in and it just sort of melts instantly into anything hot as well so you're getting that boost of fiber in there which is fab frozen sweet corn obviously such a great one like lovely in salads but also so good in things like veggie fried rice edamame has to swap l for peas um if you're not a pea person so great in dips in stir fries, salads, rice bowls.

15:07So you've got so much stuff in there. The other shout out is frozen onions, garlic, ginger. Yeah, oh, saves you cutting it all. Ginger's really cost effective because ginger can be so expensive and it just kind of sits there if you don't know what to do with it. Yeah, and then all that time spent chopping onions and garlic. Have you been doing that with your, you're making the shots. Have you been using frozen ginger? I, yeah, I've been making daily turmeric, ginger lemon shots. Well, I don't do them daily. I do it weekly and then I have a daily shot. I know I do use fresh ginger for that actually and fresh turmeric and lemons it's about for people who are like how do I make that could you put frozen ginger in a juicer I think you'd need to thaw it first yeah you just put it overnight in the fridge yeah I think so but I can't see why you couldn't but it's amazing for things like stir fries where you don't need a whole massive bit of ginger do you know I love adding it to chocolate bark I know that's strange ooh gingery chocolate I know but I love ginger every Christmas I'm into those like candied ginger and actually it's a far healthier way to just add it to chocolate I think one last thing to say on this topic and the sense of perception over reality is that so much of what we see, as I said, you look on shelf and it looks so bright and colourful and you assume it's got to be better.

16:13But for example, in the UK, most apples on supermarket shelves, this shocked me. I learned this quite early on when I got into the food industry. I didn't know this. We was like, this surely can't be in England. I was like, I swear to you it is. Most apples on shelf are actually nine to 12 months old by the time you buy them, especially when it's out of season. not kind of peak season, but the rest of the time. And they're basically picked slightly unripe and they're stored in cold climate controlled warehouses, often treated with a gas called 1MCP to stop them ripening. And it means they last year round.

16:44And I think, I'm not like telling you not to eat apples, definitely don't not eat apples. But the point here is that things aren't always what they seem. But I think it just shows like fresh isn't always, doesn't always mean it came off the vine today. Yeah, it doesn't make the apples bad, but I would not have known. and also they can't contain as much nutrition as if I just picked up from the tree. Whereas what you're getting in bags of frozen food is picked, you know, just go straight into the freezer, it retains that nutrition. And I just think that's, as I said, totally, we is right, don't not eat apples.

17:16But I think it's just a reminder that like the food industry is so complicated and so it's not always as simple as it might seem. Frozen is just this like nutrient-dent, budget-friendly, low-waste option that genuinely supports a healthy lifestyle and definitely don't let optics win. Fresh might look better, but it's generally speaking, not as good as frozen. Yeah, 100%. So our next question is from Katie. And she said, I firstly want to say that I really love your podcast. You two are so inspirational and I find your approach incredibly relatable and refreshing. Thank you, Katie. Actually, I want to ask you about Multivits.

17:54Oh gosh. I've been taking a daily supplement for the past year, which is a pretty well-known one, AG1, one of those green powders. I eat a really good diet with lots of plants and fermented foods, some oily fish and a little bit of meat, and I make a considerable effort to eat well, but I take this daily multivitamin to ensure that I've covered everything. For example, sometimes I probably don't reach my daily calcium intake that would be preferable for someone my age. I'm 46, and this helps me to keep the numbers up. However, I am finding that the supplement is wearing a hole in my wallet and it's really very expensive.

18:28She wants a daily multivitamin tablet that's a bit cheaper. Instead, she also takes magnesium and iron supplements as my iron sometimes falls a little bit on the low side. Rhi, I was so keen to get your thoughts on this. We have loads of questions about green powders. AG1 does not sit alone in this. The marketing has been everywhere this year. It started with like bus campaigns. I'd say the last two years. Yeah, you're right. I saw them everywhere. Massive, massive money behind this. working with loads of influential people. It's pretty interesting. I mean, I think it's fair to say before we get into this, neither of us are fans of these types of products as a broad brush approach.

19:05But really, I'm very, very keen to get your thoughts. A hundred percent. And I'm going to say it with kindness, because I think that you've got a wonderful attitude towards food. You say, I eat really well. I really enjoy food, but I just want to make sure, you know, I've got all bases covered and good for you, Katie. but I would say you don't need that multivit it sounds like at all and I'll explain why and also why green powders which are actually ultra processed foods they're just an amalgamation of lots of different combinations thrown in together and a lot of the time you don't know what source of vitamin A is being used for example and there's no guarantee that you drinking that every week is actually going to give you what it says it will so I'll explain a little bit further But first of all, multivitamins give you a blanket dose of lots of nutrients.

19:49And I use the bus analogy a lot. You know, there's all the vitamins and minerals queuing up outside the bus. But who's going to get on first? Is it vitamin C today? Is it vitamin B? I love it. I haven't heard that analogy before. Have I not done it? I haven't heard it. It's because I've done it in clinic for 10 years. I feel like I'm, what do you call it, a button on repeat. But that's how I explain it. Because multivitamins just don't work that way. Your body already has enough of a certain nutrient. So taking more doesn't create extra health. It just raises the potential for toxicity. I'd be more worried because you eat well that you're actually getting more than you need of certain nutrients.

20:22And it's more concerning for me if you're getting more of the fat-soluble vitamins like A, D, E and K. So everybody, if you take a multi, you should check there's not really an excess or a lot of fat-soluble vitamins in your multivit. It's also why I recommend taking vitamin D supplements on their own separately rather than as a course of a multi. You A, want to guarantee you're getting the right dose of vitamin D, but you also don't want to be accidentally overdoing it because a lot of people might be taking a multi and have just purchased a vitamin D. And is that because too much of those vitamins in particular interfere with the absorption of other nutrients?

20:56And they sit there in the body. So it just builds up over time. And before you know it, you'll have an excess of these fat soluble vitamins and you can't get rid of them. And what's the problem with that? toxicity, severe side effects, damage eventually to your liver and places. So extreme. You really don't want it. You really don't want it. That's why there's warnings in pregnancy with vitamin A and certain things as well. But I'm talking extremes here. Most people hopefully will not have a buildup of these. Secondly, for water soluble vitamins like vitamin C, it just goes right through you, which is why the phrase expensive urine that we've used for years is about because whenever you take a Barocca or you know your green powders you often have a luminous yellow urine and that that often is a sign not of health but literally your body trying really hard to get rid of all the extra water-soluble vitamins you're consuming and thirdly the evidence is really clear that taking a multivitamin every day when you don't have a deficiency does not extend your lifespan.

21:53Now that's really a key factor here because large trials have shown no meaningful benefit for longevity or chronic disease prevention in general population. And I think it's just the balanced diet. Again, you know, humans are not numbers. And I think what we try to do with supplements, they have a place, Ella. And I know we discuss this all the time. You know, I have Retrition Plus, the supplements company. They have a place. It does help fill gaps. But we've become really fixated on what the public recommendation level of iron is for this person or vitamin C is here. We must be meeting this. Whereas we still are unique and our bodies just do not work that simplistically.

22:30But I think this point here is so vital, it's unbelievable. There is no impartial large scale evidence to show that taking multivitamins and in this case with the green powders, very, very expensive multivitamins has a meaningful benefit for longevity or chronic disease prevention. And I think that is so vital because, and I think when I said at the beginning, I'm not a fan. The reason I'm not a fan is because they're so expensive in particular and they make you feel like it will change your life if you take these and ultimately higher than the chance of it changing your life yeah and i think it says things like as things like eat mornings for breakfast and it's like really what you need for breakfast it's like a really nice dose of fiber you know a really great bowl of kind of boosted porridge would be fab get some nuts in there get some seeds in there get some even some dark chocolate if you put it on some apple ginger frozen berries like that would be a winning breakfast and i think the problem is it just makes you feel and one of my frustrations is sometimes the ads for this stuff makes you feel like i saw an ad the other day it wasn't for that one it was for a different one it was talking about how like we're all so busy and don't worry if you don't have time to kind of eat all your vegetables because this contains 47 different plants it's like but it doesn't work yeah but it also contains i can't remember exactly for this one but like one gram of fiber That's not enough fiber.

23:53And you will just destroy it in your stomach acid. Like there's just no guarantee you're going to actually get any benefit of the food matrix of 47 plants in one shot. They just aren't quick wins. It's not a quick win. There aren't shortcuts in life. Like you do need the actual broccoli or the actual pea. Unless you're pregnant or you are elderly or you have a certain condition where potentially the benefits of taking that supplement are really, really needed. then multivitamins are one of the biggest I would say marketing cons existing across the supplement landscape in terms of what they promise you.

24:26Yeah and they promise you a lot and that's my frustration with them to be honest. Oh that's a good do you know what though it sounds like you're doing really well Katie I wouldn't be worried I don't think you need it. No and I think if you are concerned and then you go and get some one-to-one advice and you see yes I am low in calcium i am low in iron i am low in vitamin d then you can address that with a specific supplement for a specific period of time how much are these um so the green powders they're what 100 a month or some subscription which is crazy one nutrition consultation is like that much yeah a little bit extra and by the time you've done a years-long subscription to multi vitamins you could have had like five nutrition special sessions of a one-to-one in the nutrition clinic yeah no it's such a good point actually and if you are feeling low in energy or something you could then address if you are low in specific vitamins or minerals you could then find out and address those specific ones through a combination of specific supplements for a period of time and diet changes that you then feel a lot more benefit from we all want we all want to feel better this isn't me and ella just saying oh everything's bad i genuinely understand like i i i also sometimes look at these things even though i know and i really think oh i will just take creatine and then i look at the nine people it studied is like oh wait a bit longer but you know i do i do fall for it too ella oh we all do but when it's really expensive i think it's important that particularly it needs kind of shouting out to your point the number of tins of beans you could buy in a year instead i wonder if anyone's counting um how many we might get a hate message on apple all they talk about is beans stop talking about beans

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27:56Plus, terms apply. Our next question from Sophia is very different. And I think, Ella, you're really well placed to answer this. She said, I wanted to email you about the UK food product labeling you mentioned this week. I live in Sydney, Australia, and we have a five-star rating on all food here. So, for example, a bag of rolled oats will be five stars, and then a bottle of lemonade would be 0.5 stars. And she said it's such a clear system that doesn't punish or penalize anyone and gives freedom of choice. she also has a question do you think that general education about food nutrition in the UK should be a priority or do you think food industry changes should be a priority oh love that question Sophia so good and I also love that system because as we talked about jokes aside about beans on Monday's episode I am such a fan of positive reinforcement in the sense of like share beautiful recipes then make those ingredients easy to get hold of to shift people's diets like this like point out that this is five star this is 10 out of 10 for your breakfast as we just said porridge it's why ella and i don't go viral all the time because we just love positivity yeah i just think like genuinely like achievable positive shifts is so great and i so i love that system personally i think it's as a combination of the two isn't it because no one makes choices in a vacuum so we make them in the real world and our busy lives and so we can have all the education in the world but then when life is busy and you don't have time and you haven't made your lunch and the only thing on offer is like super super ultra processed food that's not very good for you it's very difficult to make other choices so even with all the education in the world if you don't have the options available or the options are too expensive etc etc then it completely changes it so I do think for genuinely long-term change we need huge amounts of education we need to get cooking back in schools we need to really be empowering people to understand their food choices and then we need to make those food choices easy to action where you do walk into the supermarket and there is some kind of labeling system there is a way of earmarking but there is also as this case and point would be it's like a way of heroing and championing more nourishing ingredients that makes them cheaper that makes them easier to get hold of and that also makes the more appealing and I do think that part is absolutely critical like we've got to make making porridge for breakfast or making a chickpea stew or doing a bolognese that's half meat half lentil somehow kind of cool and exciting to help shift it while also making those ingredients super easy to get hold of and I don't think because none of us exist in a vacuum most of us exist in a busy life where we're reliant on what's available in front of us I think you've got to have both.

30:39What about you, Rui? I think you summed that up absolutely perfectly. Both are absolutely essential. I couldn't have described it better. It's a very good question. Yeah, it's a great question. But I think it is. It's that combination of like individual responsibility and collective shift that will make a big difference. And it's too much at the moment, the onus is way too much on the individual to kind of go out of their way to make healthy choices. You mentioned education. I will just add that in this country, it is lacking in state schools around the country that deserve better nutrition education.