Guest post: Underrated Activities That Promote Whole Health

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Underrated Activities That Promote Whole Health

By Brad Krause

Eat breakfast, don’t drink too much, smile and be happy — these are pretty basic aspects of a healthy lifestyle. But if this is all you are doing, you are seriously missing out. There are many ways to cater to your self-care needs. From the ancient practice of bath therapy to modern-day motivators, the following are a few of the most under-appreciated ways to live your best life.

 

Take a Warm Bath

The ancient Romans provided public bathhouses, and it wasn’t to ensure proper hygiene. Bathhouses were considered meeting places, but they also provided heat, warmth, and relaxation. Traditional Medicinals explains that bath therapy, also known as balneotherapy, is used to relax muscles and promote skin health. A warm bath in the afternoon is a great way to center your thoughts and settle in for another important aspect of self-care: sleep.

 

Go to Bed Early

Sleep is good for you for many reasons. It allows your body to recover from daily trauma and gives your mind an outlet to process the billions of bits of information that were thrown at you during the day. Make a conscious effort to get eight hours of sleep every night, and you will quickly realize that you have more energy, less stress, and feel better overall.

 

Exercise

 

It’s no secret that physical activity is crucial for your health. However, it is important to note that you don’t have to conform to a specific exercise program to reap the benefits. You also do not have to be 25 and in the best shape of your life to work out. In fact, seniors benefit just as much — and probably more so — than their recent-college-grad counterparts. No matter your age, you can get regular exercise by attending workout classes at a local facility, setting up a workout space at home, or simply doing things that would make you more active during the day like going for a walk or taking the stairs to work.

 

Track Your Activities

Exercising occasionally is not enough. One of the biggest benefits of working out is that it can help reduce the effects of stress. Keep yourself motivated to move by tracking your daily activities. For example, the Apple Watch Series 4 is great for seniors since it includes a built-in heart rate monitor. Of course, if you don’t want to spend several hundred dollars on a fitness tracker, Digital Trends lists several models that are less than $100, including the Withings Move, which looks more like a tradition analog timepiece.

 

Try Acupuncture

Acupuncture is not a new-age treatment. This ancient practice predates modern medicine by hundreds of years. A non-invasive healing treatment, acupuncture — especially when combined with Chinese medicine and herbs — can help you with issues such as constipation and bronchitis. Acupuncture also offers emotional relief for insomnia, stress, and depression. Visit a local acupuncturist for your personalized therapy.

 

Eat for Gut Health

You may be surprised to know that your gut plays a vital role in your overall health, from weight management to your mood levels. That’s because the gut contains many different strains of bacteria, each responsible for specific bodily functions. For example, Bifidobacterium helps to keep your intestines healthy and produces essential vitamins like B12. Meanwhile, L. helveticus and B. longum both act as mood boosters. Keeping a well-balanced environment in your gut will help these bacteria thrive and improve your health. The key is to eat the right foods for your gut and take supplements that promote gut health.

 

Drink More Water

How much water do you drink every day? If you’re like most people, probably nowhere near enough. This is unfortunate because adding a few extra glasses of H2O to your day flushes your kidneys, normalizes bowel function, and can even reduce the risk of cancer. You can add fresh fruit to your glass for a refreshing drink that’s full of flavor if you don’t like plain water.

 

Everything you do has an effect on your health. From sneaking a 30-minute warm bath to lying down on the acupuncture table, the above ideas are simple, inexpensive, and effective ways to give yourself a boost from the inside out. Try a few or try them all. You won’t regret your decision, and you’ll feel much better for it.

 

Image via Pexels

First salad of 2019 harvested & recipe

Picked our first spinach, rocket and crinkled cress yesterday.

Yummy and fresh.

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Now they may look like they are on top of a pile of goo – and it is a pile of goo – but it is very good goo which is meant to look prettier but I cooked it for too long. It is meant to look like this:

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(From Banyan Botanicals Website — thank you)

It is kitchari – a traditional Ayurvedic recipe which is meant to be gentle and nourishing for the digestive system. Kitchari, which literally means mixture, is a blend of rice and usually spilt lentils with spices and an assortment of vegetables of choice. A one-pot dish, kitchari originates from Asia and has references dating back thousands of years. The use of spices and vegetables can produce balancing effects for the three bodily dosas in Ayurvedic medicine. Rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. This complete food is easy to digest and gives strength and vitality and nourishes all the tissues of the body.

There are many different recipes with variations and this is just one recipe that I have tried from Banyan Botanicals. It is surprisingly quick and easy to prepare. It can be frozen if needed but best eaten fresh.

Kitchari 

(Serves 4)

  • 1/2cup yellow mung dal
  • 1 cup rice
  • 2tbsp ghee/ coconut oil
  • 1tsp black mustard seeds
  • 1tsp cumin seeds
  • 1 small pinch of asafoetida (hing) powder
  • 1tsp turmeric powder
  • 1tsp coriander powder
  • 4 thin slices fresh root ginger
  • 6 cups of water
  • 1-2 cups of vegetables (e.g. sweet potato, courgettes (zucchini), squash, celery, carrot, beetroot etc.) cut into small bite-sized pieces
  • Fresh herbs to top, optional
  1. Soak the dal overnight in water. Drain.
  2. In a non-stick pan, warm the ghee/coconut oil. Add all of the spices an sauté for a minute or two. Add the rice and dal and sauté like a pilau for a couple more minutes. Add 6 cups of water and bring to the boil.
  3. Cover and allow to simmer for about 30 minutes until the rice and dal is cooked.
  4. Add the vegetables half way through the cooking process, stir and allow to slowly cook for the remaining time.
  5. Add more water if needed. From Banyan Botanicals: Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. A thinner consistency is preferable if your digestion is weak. You will notice that kitchari will thicken when it cools and you may need more water than you originally thought.

A good vegetable stew that can us homegrown produce. Enjoy!

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https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/diet/how-to-make-kitchari/

https://www.ayurveda.com/recipes/kitchari

 

NEW SELF-HELP BOOK: Finding Rays of Sunshine

Newest (albeit lowest quality, most cheesy and random) self-help book is now available…

Have you ever felt down-in-the-dumps, stuck-in-a-rut, blue? We all have. Sometimes it is hard to shake it off. We are all looking for happiness but it is good to have a starting point. That is what this self-help book is. Listing ideas that could help you to feel light and enthusiastic about life, I am here to offer a helping hand to guide you behind those dark clouds while we look for rays of sunshine.

https://www.amazon.co.uk/Finding-Rays-Sunshine-Hope-better/dp/1720356521/ref=sr_1_5?ie=UTF8&qid=1529131727&sr=8-5&keywords=isobel+murphy

 

Parsley for acne

I had no idea until recently researching for a cooking book before trying it myself that parsley was good for getting rid of unwanted acne.

Parsley has been used for medicinal treatment for centuries, but has become just a herb we scatter on a dish to make it look fancy. We often reach for a shop bought bottle to wash or cure when we should really take a leaf out of our ancestors’ book and try simple homemade remedies.

Parsley contains a nice amount of antioxidants, which can help reduce the amount of free radicals (substances which may cause skin damage) in your body. Parsley contains beta carotene, which the body converts to Vitamin A, essential for speeding up the healing process of wounds and wrinkles. It provides antibacterial and anti fungal protection, especially when made into an essential oil. This herb is very rich in vitamin C, apparently great for brightening the skin and reducing blemishes. Vitamin C stimulates the production of collagen, which is the substance that keeps skin looking young and vital.

I was very pleased to find this evidence as we grow parsley in the veg garden. It gives the older, perhaps damaged or nibbled leaves that we do not necessarily want to choose to eat, a use.

This is my currant face wash at the moment which I would like to share. I mix the parsley with honey and apple cider vinegar, both well known ingredients for giving a kick-start to our health in a natural way.

If the apple cider vinegar is too strong for your skin, dilute it with 2tbsp water.

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Parsley Face Wash

-1 handful of parsley leaves -1tsp honey -2tbsp Apple Cider Vinegar

  1. Tear the parsley into small pieces in a bowl.
  2. Scrape a teaspoon of honey into the bowl before pouring in the apple cider vinegar. Mix well.
  3. Using a make up wipe or cotton wool pad, smear the concoction all over your face, rubbing in well and trying to encourage the parsley leaves to stick to your flesh. Continue to rub in, paying particular attention to any spots, until all of the mixture has been used up.
  4. Leave on your face for 5-10 minutes and then wash with warm water and apply a gentle moisturiser on afterwards. Repeat every three days for best results.

*If the mixture starts to irritate (sting, burn) your skin, rinse immediately. 

 

Rosemary

Rosmarinus officinalis, commonly known as rosemary, is a woody, perennial herb with fragrant, evergreen, needle-like leaves (similar to hemlock needles) and white, pink, purple, or blue flowers. It is a member of the mint family Lamiaceae. The name “rosemary” derives from the Latin for “dew” (ros) and “sea” (marinus), or “dew of the sea” – how beautiful!

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From the internet – I have a lack of rosemary photos…

The plant is also sometimes called anthos from the ancient Greek word ἄνθος, meaning “flower”. Rosemary has a fibrous root system. It is native to the Mediterranean and Asia, but is reasonably hardy in cool climates. It can withstand droughts, surviving a severe lack of water for lengthy periods so perfect for the really sandy soil gardens. Forms range from upright to trailing; the upright forms can reach 1.5 m (5 ft) tall, rarely 2 m (6 ft 7 in). The leaves are evergreen, 2–4 cm (0.8–1.6 in) long and 2–5 mm broad, green above, and white below, with dense, short, woolly hair. The plant flowers in spring and summer in temperate climates, but the plants can be in constant bloom in warm climates; flowers are white, pink, purple or deep blue. Rosemary also has a tendency to flower outside its normal flowering season. It has been known to flower as late as early December, and as early as mid-February (in the northern hemisphere).

The Virgin Mary is said to have spread her blue cloak over a white-blossomed rosemary bush when she was resting, and the flowers turned blue. The shrub then became known as the “Rose of Mary”. Rosemary was considered sacred to ancient Egyptians, Romans and Greeks.

In the Middle Ages, rosemary was associated with wedding ceremonies. The bride would wear a rosemary headpiece and the groom and wedding guests would all wear a sprig of rosemary. Rosemary was often entwined into a wreath, dipped in scented water and worn by brides at the alter. The wreath symbolized fidelity, love, abiding friendship and remembrance of the life the woman had led prior to her marriage. The crowns and garlands of rosemary at weddings, in turn, led to the lays, or amorous ballads of the Troubadours, 1100 – 1350, referring to rosemary as “Coronary”. Anne of Cleves (1515 – 1557), Henry the Eighth’s 4th wife, wore a rosemary wreath at their wedding. At that time, wealthy bridal couples would also present a gilded branch of rosemary to each wedding guest. Robert Hacket, in a wedding sermon in 1607 said, “Let this Rosemarinus, this flower of men, ensigne of your wisdom, love and loyaltie, be carried not only in your hands, but in your heads and hearts.” Rosemary root was “seethed in wine vinegar” and the lotion was then used to wash the feet of a thief. The lotion was thought to sap the strength of the robber so that he would not longer commit robbery, steal or do any further harm. The Countess of Hainault, Jeanne of Valois (1294 – 1342), sent her daughter Queen Phillippa (1311 – 1369), wife of King Edward III of England (1312 – 1377), an accounting of the virtues of rosemary and it is presumed a number of plants or cuttings accompanied the gift. The original manuscript can be found in the British Museum. The Countess suggests that laying the leaves under the head of a man while he sleeps will “doth away evell sprirites and suffereth not the dreeme fowl dremes ne to be afearde.”

Bancke, in his work Herball from 1525, suggests techniques to use rosemary as a remedy for both gout of the legs and to keep the teeth from all evils. He also recommended that smelling rosemary regularly would “keep thee youngly”. Serapio suggested that a garland of rosemary worn about the head was a remedy for the “stuffing of the head, that commeth through coldnes of the brain”. He also says that rosemary grew so plentifully in Languedoc (a former province in south-eastern France) that “the inhabitants burne scarce anie other fuel”.

Rosemary was also believed to offer protection from the plague. In 1603, when bubonic plague killed 38,000 Londoners, the demand was so high that the price increased from one shilling for an armful of branches to six shillings for a handful. To put that price increase into perspective, one price list from 1625 indicated that one could obtain 18 gallons of good ale or double beer with carriage delivery for only 3 shillings or an entire ‘fat pig’ for 1 shilling.

Rosemary has long had a popular reputation for improving memory. The Guardian reported in 2017 that sales of Rosemary oil to students in the UK studying for exams had skyrocketed because of Rosemary’s perceived benefits to memory (that was the summer my mum started feeding my sister rosemary for her A-Level exams…). The plant has also been used as a symbol for remembrance during war commemorations and funerals in Europe and Australia. Mourners would throw it into graves as a symbol of remembrance for the dead. In Shakespeare’s Hamlet, Ophelia says, “There’s rosemary, that’s for remembrance” (Hamlet, iv. 5.). In Australia, sprigs of rosemary are worn on ANZAC Day to signify remembrance; the herb grows wild on the Gallipoli Peninsula. Rosemary history includes a number of references to its reputation for strengthening the memory and as a symbol for remembrance. Greek scholars were known to twine rosemary in their hair when studying for exams in the hope of aiding their memories. According to one old ballad:

“Rosemary is for remembrance
Between us day and night,
Wishing that I may always have
You present in my sight.”

Parkinson (1567-1650), the King’s Botanist to Charles I, mentions that in countries where rosemary was well-suited and grows to a large size that thin boards of rosemary were used to make lutes and other instruments, carpenters rules, and a myriad of other implements. The French believed that combing their hair once a day with a rosemary wood comb would prevent giddiness. Rosemary wood was so prized that unscrupulous merchants would often use less expensive woods and simply scent them with rosemary oil. In Spain, rosemary was used as a protection against witchcraft and menaces on the road. George Borrow mentioned how he came to learn about this superstition in his work The Bible in Spain (1843). He first mentions meeting a traveler who had adorned his hat with rosemary and later mentions a lady, who concerned for Borrow’s own safety, offered him some for his own hat.

In 1987, researchers at Rutgers University in New Jersey patented a food preservative derived from rosemary. The chemical called rosmaridiphenol, is a very stable antioxidant useful in cosmetics and plastic food packaging.

Set out rosemary in spring, planting seedlings 2 to 3 feet apart. Plants are slow growing at first, but pick up speed in their second year. Feed with a good fertiliser and keep well watered. Mulch your plants to keep roots moist in summer and insulated in winter, but take care to keep mulch away from the crown of the plant. In the spring, prune dead wood out of the plants.

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From the internet

Since it is attractive and drought-tolerant, rosemary is used as an ornamental plant in gardens and for xeriscape landscaping, especially in regions of Mediterranean climate. It is considered easy to grow and pest-resistant. Rosemary can grow quite large and retain attractiveness for many years, can be pruned into formal shapes and low hedges, and has been used for topiary. It is easily grown in pots and the ground cover  cultivars spread widely, with a dense texture. Rosemary grows on friable loam soil with good drainage in an open, sunny position. It will not withstand waterlogging and some varieties are susceptible to frost. It grows best in neutral to alkaline conditions (pH 7–7.8) with average fertility. It can be propagated from an existing plant by clipping a shoot (from a soft new growth) 10–15 cm (4–6 in) long, stripping a few leaves from the bottom, and planting it directly into soil.

Rosemary leaves are used as a flavoring in foods such as stuffing and roast lamb, pork, chicken and turkey. Fresh or dried leaves are used in traditional Mediterranean cuisine. They have a bitter, astringent taste and a characteristic aroma which complements many cooked foods. Herbal tea can be made from the leaves. When roasted with meats or vegetables, the leaves leave a mustard-like aroma with an additional fragrance of charred wood, compatible with barbecues.

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Mum’s Herby Bread

Serves 10

-1tsp fast-action dried yeast -500g strong white bread flour -1tsp salt -1tbsp sugar -380ml tepid water -20ml olive oil

For the herbs: -1 handful rosemary -1 handful thyme -1 handful sage -2-4 large garlic cloves, diced -olive oil, for brushing

  1. Add 1tsp of yeast to a large bowl. Add the flour, salt and sugar. Mix in a little bit of water at a time, turning over the ingredients with your hands or an electric machine’s dough hook. Once you have a sticky, but not soggy dough consistency, tip into another large bowl coated with the olive oil. Cover with a tea-towel or a plastic bag and place in a warm location (airing cupboard is good), for about an hour or two, or until the loaf has risen.
  2. Meanwhile, preheat the oven to 200C. Roll out the dough onto a surface dusted with semolina or flour and knead into a round shape. Place on a lined baking tray. Brush with olive oil before scattering a handful of rosemary, thyme, sage and diced garlic cloves on top.
  3. Bake in the oven for about 20 minutes. The bread will be golden on top and will sound hollow when tapped on the bottom.

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Homemade Christmas Sauces

I’m currently making redcurrant jelly and cranberry sauce (at least it has made room in the freezer for the other’s turkey).

We always put out redcurrant jelly and cranberry sauce for christmas lunch as one of the christmas sauces to have along with the main meal.

For the last couple of years, I’ve also been making redcurrant jelly along with raspberry jam for presents, especially to my cousin who has been very receptive and lovely about my homemade concoctions – brave soul!

Do you fancy making your own sides for christmas dinner? They are very easy and the recipes are right here, specially for you!

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Redcurrant Jelly

(Makes 4-5x 225g jars)

– 1kg redcurrants – 400ml water – Granulated sugar (see method for further instructions about amounts needed)

  1. Put the redcurrants in a large pan with 400ml of water. Simmer until soft and the juices from the currants have leaked. It should take about 45 minutes.
  2. Strain through a jelly bag/muslin for several hours, better yet to leave it overnight, taking care not to poke or prod as this will result in a cloudy jam.

3. Measure the juice and put it into a clean pan. For every 600ml of juice, add 450g of sugar as you start to bring the pan of liquid to the boil, stirring the sugar in until it has dissolved. Bring it to a rapid boil and leave it for about 8 minutes, stirring occasionally to check if the liquid is becoming sticky rather than runny.

4. Pectin test: Put a china plate inside the freezer until it is cold. Put a small dollop of jelly on the plate and put it back in the freezer for a minute. Remove and run your finger through the middle – if it leaves a trail, it is done. If it starts to run back together, continue to boil and keep checking regularly – be careful not to leave it for too long or it will burn but under-boil it and it will not set.

5. Once your jelly has started to set, remove from the heat and allow to cool before ladling the liquid into sterilised jam jars.

6. To sterilise jam jars, place the jars and lids inside an oven preheated to 150C until warm to the touch. Remove from oven and leave to cool completely before using.

7. Place a wax disc over the top of the jelly in the jars to help them keep longer, seal the lid and label. Store in a cool, dry, dark place overnight before using to allow it to set properly. Serve with your Sunday roast dinner. Use within 12 months.

Here is the link for more redcurrant recipes and fun facts about the fruit: https://thekitchengardenblog.wordpress.com/2016/08/22/redcurrants/

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Dad’s Cranberry Sauce

(Makes 4x 350g jars)

-900g fresh/frozen cranberries -Juice of 2 oranges -150g granulated sugar

  1. Place the cranberries in a large pan.
  2. Add the juice of the oranges to the pan followed by the sugar.
  3. Bring everything up to simmering point, stir well, put a lid on the pan and let it all simmer for about 20 minutes, or until the cranberries are breaking down. Stir now and then.
  4. Remove the pan from the heat. When it is cool enough to handle, scrape into sterilised jam jars. Store in the fridge. For freezing, when cool transfer the relish to a plastic container and freeze.

Here is the link for more cranberry recipes and fun facts about the fruit: 

https://thekitchengardenblog.wordpress.com/2016/12/24/cranberries/

 

 

Runner Beans

 

Phaseolus coccineus, known as runner bean, is a plant in the legume or Fabaceae family.

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This species originated from the high altitude regions of Central America. From there it made its way to Spain then eventually spread throughout Europe. The runner bean is believed to have first been introduced to England in the 17th century by plant collector John Tradescant the younger. The runner bean plant was grown for nearly one hundred years in Britain as an ornamental until the pods were rediscovered to be edible by Philip Miller of Physic Garden in Chelsea. Runner beans are easy to grow and a staple vegetable in British cuisine. In the 1969 Oxford Book of Food Plants the runner bean is described as, “by far the most popular green bean in Britain”.

The knife-shaped pods are normally green. However, there are an increasing number of other climbing beans that are purple or yellow for a variety of colour. (Maybe in another post…)

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Sow your runner beans in trenches filled with well rotted manure and compost. Sow the seeds indoors in deep pots of compost (tall yoghurt pots are ideal) with compost in April-May 2.5cm (1″) deep. Water well and place in a warm position and make sure the beans get plenty of light when they germinate. When the frosts have finished, plant the beans out into the prepared trench 25cm (10″) apart. Keep watered and protected from wind or too much sun by shading them in horticultural fleece. While you plant the beans out, stick a pole, such as a bamboo pole, next to each bean. Encourage them to climb up it as they grow upwards. Or sow outdoors May-July where they are to crop, 5cm (2″) deep, directly into finely-prepared, well-cultivated, fertile soil, which has already been watered. We often do some of each (as we love beans) – we start off with some indoors and add more outside when the weather warms up.

Over winter, do not pull your bean roots up. Leave them in the ground and cover with layers of thick horticultural fleece. The next season, the roots should re-grow and give you an early harvest of beans. This year we harvested beans from the roots of beans that we planted three years ago!

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Harvest the beans July-October. Pick off the beans gently, trying not to damage the plant or the flowers (which will be pollinated by the bees and made into the beans themselves). Try not to leave the beans until they get too big. Once the plant believes that it has enough large beans formed, it stops trying to produce flowers and your harvest ultimately fails. At the height of bean picking, we are often harvesting craters worth of beans daily and have far too much to prepare.

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To prepare beans for eating, I like to remove the tops (I don’t bother with the tails), string them if needed (but I prefer to harvest them before they need stringing) and to slice them in the bean grinder we have in out kitchen. I’m sure they are easy to buy on the internet, and are so worth it.

To cook them, bring a large pan of water to the boil and add the beans, turning the heat down to low. Leave to simmer for about 5-8 minutes, remove from the heat and drain.

To freeze beans, dip the beans in the boiled water for less than a minute, remove and plunge into icy cold water. Once they are completely cold, seal in a plastic bag and store in the freezer. This way, we often eat homegrown runner beans still on Christmas day.

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Variations of runner beans we have tried are: ‘Moonlight’, ‘St George’, ‘Firestorm’, ‘Wisley Magic’ 

They are all yummy. Growing your own beans is so much nicer than buying them from a supermarket. I remember loving runner beans from my gran when she used to grown them for us when I was little, before I every tried gardening. It was so disappointing to try them from the shop. If you ever try to grow something green, runner beans are so worth it.

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Runner beans contain vitamin K, folate, vitamin C and manganese. Legumes are a good source of fibre in general, and runner beans are no exception: 100 grams has 9 per cent of the daily RDA. And good fibre intake is essential for colon health, including maintaining healthy blood sugar and cholesterol levels. Runner beans are a great way to load up on vitamin A, with 28 per cent of your RDA in 100 grams. This essential nutrient is important for eye, skin, bone and tooth health. Lutein, zea-xanthin, and B-carotene are some of the antioxidants are found in runner beans. Zea-xantin is thought to be important for UV light-filtering functions in the eyes. The beans inside the runner bean pods can be cooked and eaten on their own. They’re a good source of vegetarian protein, 20g per 100g of dried beans.

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Here are some recipes to try runner beans with:

Raw runner beans dipped in homous.

Boiled or steamed runner beans dressed in the juice of one lemon and tossed in sesame seeds as a side dish.

Favourite dinner: baked potato, baked beans, cheese and runner beans – Beans Means Heinz

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Eaten with your roast dinner, a cooked pasta dish, like bolognese or lasagne, with your potato and sausages, even as a side to pizza they are amazing.

Anything you would eat peas with, beans go very well with as an alternative.

I adore runner beans. If I ever had to grow one green vegetable in the garden, runner beans would be it!

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Recipe: Fried courgette-tomato sauce with spaghetti