tag:blogger.com,1999:blog-86540629390730160102024-03-13T23:37:38.018-07:00My health jotterMy health jotter ... thoughts and notes about enjoying the best health we can ...Unknownnoreply@blogger.comBlogger29125tag:blogger.com,1999:blog-8654062939073016010.post-30185740445537446342013-03-20T04:11:00.001-07:002013-03-20T04:30:06.205-07:00How to get a good night's sleep ...<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
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Parenting, work shifts, too much work, pain, difficulty breathing, caffeine, alcohol, indigestion, anxiety, grief, snoring, cramp, uncomfortable bed, noise. There's so much that can disturb your sleep!<br />
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And once it's disturbed it can be so hard to get back into a rhythm.<br />
<br />
My sleep has really gone down hill since becoming a mother - I'm exhausted but can't get to sleep - so I've been in search of tips that might help me drop off.<br />
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This is a list of the 35 best tips that I've found and that I am trying to put into practice ...<br />
<a name='more'></a><br />
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<b>During the Day</b><br />
<ul>
<li><b>Get up</b> at the <b>same time</b> every day</li>
<li>Be sure to get enough <b>vitamin B</b> in diet</li>
<li>Be sure to get enough <b>magnesium </b>in diet</li>
<li>Be sure to get enough <b>calcium </b>in diet</li>
<li>Take some <b>exercise daily</b>, ideally <b>outside</b></li>
<li>Get an <b>energy boost</b> from food other than sugar</li>
<li>If you need a <b>nap</b>, have it <b>before 3pm</b></li>
<li>Avoid <b>caffeine </b>after midday</li>
<li><b>Cut down alcohol</b></li>
</ul>
<br />
<b>In the Evening</b><br />
<ul>
<li>Exercise at least 3 hours before bed time</li>
<li>Take a <b>warm bath </b></li>
<li><b><span style="background-color: white; font-weight: normal;">Enjoy a </span><span style="background-color: white;">light evening mail </span></b></li>
<li><b><span style="background-color: white;"><span style="font-weight: normal;">Eat </span>turkey for supper<span style="font-weight: normal;"> - </span><span style="font-family: inherit; font-weight: normal;"><span style="line-height: 17px;">tryptophan</span><span style="line-height: 17px;"> in turkey soporific</span></span></span></b></li>
<li>Drink plenty of water early in evening so you need "to go" before bed!</li>
<li>Practice <b>yoga</b></li>
<li><b>Turn down the lights an hour before</b> bed so body knows sleep coming soon</li>
</ul>
<br />
<b>Just Before Bed</b><br />
<ul>
<li><span style="background-color: white;"><b>Go to bed</b> at the<b> same time</b> every evening</span></li>
<li><span style="background-color: white;"><b>Wind down</b> for 30 minutes before bed e.g. reading</span></li>
<li><span style="background-color: white;">Have a <b>simple routine</b> you follow every night just before bed</span></li>
<li><span style="background-color: white;">Drink some <b>warm milk</b> - it is naturally soporific</span></li>
<li><span style="background-color: white;">Drink <b>chamomile tea</b> - also naturally soporific</span></li>
<li><span style="background-color: white;">Do some simple <b>relaxation exercises</b></span></li>
<li>Consciously <b>acknowledge worries</b> and then <b>let them go</b></li>
<li>Practice <b>breathing slowly </b>- will slow heart rate & reduce stress hormones</li>
</ul>
<br />
<b>In the Bedroom</b><br />
<ul>
<li><b>Remove all electronics</b> - TVs, computers, phones and radios from the bedroom</li>
<li>Lightly spray room with <b>lavender </b>or store linen with lavender bags</li>
<li><b>Keep </b>the <b>bedroom for sleep and sex</b></li>
<li>Switch all the <b>lights off</b></li>
<li><b>White noise</b> works for babies and may help</li>
<li>Wear <b>ear plugs</b> to keep out noise</li>
<li>Snuggle up to a <b>hot water bottle</b></li>
<li><b><span style="background-color: white; line-height: 17px;">Turn clock away</span><span style="background-color: white; font-weight: normal; line-height: 17px;"> from you in bed so can't keep checking time</span></b></li>
</ul>
<br />
<b>If Can't Sleep</b><br />
<ul>
<li><span style="background-color: white; font-family: inherit;">Get up and <b>leave </b>the <b>bedroom </b>when sleep won't come </span></li>
<li><span style="background-color: white; font-family: inherit;"><b>Keep lights dim</b></span></li>
<li><span style="background-color: white; font-family: inherit;">Read or relax - don't switch on the TV, radio, computer or phone</span></li>
</ul>
<br />
Do you struggle with sleep? What have you found helps most?<br />
<br />
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style="font-size: x-small;">The Thrifty Home</a><span style="font-size: xx-small;">, </span><a href="http://www.skiptomylou.org/" style="font-size: x-small;">Skip to My Lou</a>, <span style="font-size: xx-small;"><a href="http://orgjunkie.com/category/menu-plan-monday">I'm An Organising Junkie</a></span>My Health Jotterhttp://www.blogger.com/profile/14830319213448671136noreply@blogger.com12tag:blogger.com,1999:blog-8654062939073016010.post-90516968679446850302013-02-06T09:05:00.004-08:002013-03-20T04:43:41.563-07:00A few too many!<div class="separator" style="clear: both; text-align: center;">
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<br />
It's so easy in winter to drink just a little too much - the cold, Christmas!<br />
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And then, there's summer - the sun, holidays!<br />
<br />
And then, there's everything life throws at us in between and before you know it those units are really adding up to just too much ...<br />
<br />
But, I want more energy. I want to be firing on as many cylinders as I have got. I don't want to feel tired, irritable, guilty and in need of another drink!<br />
<a name='more'></a><br />
So with Lent starting next week I am going to cut right down. After an alcohol free, coffee free, super food full 40 days I should be buzzing with energy by Easter!<br />
<br />
To help me out I've collected 25 practical tips to cutting down and am going to put at least some of them into action come Tuesday ... they'll be no quick glass of wine with the pancakes this year!<br />
<ol>
<li>Have <b>nice soft drinks</b> - not sugary - in the fridge</li>
<li><b>Plan in advance</b> soft drinks to choose when I go out </li>
<li>Have a <b>refreshing soft drink first</b> so not drinking because thirsty</li>
<li><b>Put cork back</b> in after pouring a glass</li>
<li>Keep wine bottle <b>off table</b></li>
<li>Put wine bottle <b>back in fridge</b> </li>
<li><b>Alternate </b>alcohol and a soft drink</li>
<li>Drink <b>smaller sizes</b> - a large 250ml glass is a third of a bottle!</li>
<li>Choose <b>lower strength</b> alcohol</li>
<li><b>Tell family and friends</b> cutting down</li>
<li><b>Agree </b>with friends and family to have some <b>no alcohol days</b></li>
<li><b>Set a limit</b> for drinks a week - half of what typically drink</li>
<li><b>Sip not slurp</b>!</li>
<li><b>Talk more, drink less</b> :-)</li>
<li><b>Only drink with food</b></li>
<li>Stock up with <b>other healthy treats</b> for when sad, tired, angry ...</li>
<li>Just <b>say no</b></li>
<li><b>Avoid people</b> who don't want to cut down</li>
<li><b>Meet up in</b> <b>cafes </b>not bars or pubs</li>
<li><b>Calculate savings</b> from not drinking </li>
<li>Come up with alternative habits to mark "trigger" times - <b>NO more "Drink O'Clock"</b>! </li>
<li>Come up with alternative habits to mark "trigger" days - <b>NO more "TGIF Blow Out"</b>! </li>
<li><b>Mix </b>anything you can with selzer water</li>
<li><b>Remember enjoyable benefits</b> of cutting down</li>
<li>Take it a <b>day at a time</b> and celebrate each day's success</li>
</ol>
What are your favourite tips for cutting down on the drinks?<br />
<br />
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<br />
I've had intermittent bouts of sciatica for 10 years now.<br />
<br />
As a mum, it seems to go with the job - pregnancy, carrying children and lack of exercise all take their toll on the back.<br />
<br />
And over the last few months with Christmas and the cold weather all real exercise has gone out of the window.<br />
<br />
I am going to start gently with lots of walking. But I know I must build up my core strength if I want to avoid those periods of being bent over with the pain<br />
<a name='more'></a><br />
I've found myself some very simple exercise videos that I can start to work through at home. They're all designed for beginners and most of them are specifically for people with back pain or stiffness.<br />
<br />
First off, I have found these really, really <a href="http://pinterest.com/pin/430656783087281366/">simple 1 minute exercises for sciatica</a> that I can do to relieve sciatic pain. These slightly more complicated exercises will hopefully also help if I do have a <a href="http://pinterest.com/pin/430656783087281364/">sciatic attack</a>.<br />
<br />
I am then going to try these <a href="http://pinterest.com/pin/430656783087281377/">balancing and crunch exercises</a> which aren't suitable when in pain but are meant for beginners. And I will try to follow them up with this extended 15 minute work out which includes <a href="http://pinterest.com/pin/430656783087281380/">basic planks, squats and push-ups</a>.<br />
<br />
I've only done a few months of yoga in the past, but I really like the look of these yoga exercises from Jen Hilman which are specifically designed for <a href="http://pinterest.com/pin/430656783087281443/">sciatica and lower back pain relief</a>.<br />
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Eventually, I hope to build up to this much more energetic <a href="http://pinterest.com/pin/430656783087281386/">30 minute core strength workout</a> - it is specifically for mothers who have lost their strength during pregnancy and childcare but looks like it could be great for other people as well.<br />
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Have you found great simple ways to strengthen your core and prevent back pain?<br />
<br />
What exercises would you recommend?
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<a href="http://myhealthjotter.blogspot.co.uk/2013/02/is-is-only-skin-deep.html" target="_blank"><img alt="Only skin deep" src="http://4.bp.blogspot.com/-GGHlkLTKdSY/URJh3BasoPI/AAAAAAAAABM/_j38YqET8oE/s320/BoostsDullSkin.jpg" width="120" /></a>My Health Jotterhttp://www.blogger.com/profile/14830319213448671136noreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-71698109298697268452013-02-06T06:02:00.000-08:002013-03-20T04:40:20.276-07:00Is it only skin deep?<div class="separator" style="clear: both; text-align: center;">
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The sky is grey. The wind is raw. And my skin feels the same!<br />
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It is partly vanity that is horrified by what I see in the mirror in the morning. But also a suspicion that what I see on the outside reflects what is going on inside.<br />
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Obviously, the long term solution is a well balanced diet with plenty of Omega 3, Lycopne, Folic Acid, Anti-Oxidants, Iron, Selenium, Zinc, Vitamins A, B6, C, D, E, low fat protein and water!<br />
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But where oh where to start, without spending the whole week planning & cooking meals?<br />
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I need a quick easy to follow, boost to get me glowing through the rest of the winter. So I've come up with 10 practical changes that I think I can easily work into my weekly diet:<br />
<ol>
<li>Eat <b>porridge </b>for breakfast - to pack in those oats first thing</li>
<li>Drink <b>green tea</b> - I've given up coffee so this will provide a nice alternative ritual</li>
<li>Alternate <b>flax seed</b> and olive oil in cooking </li>
<li>Snack on <b><a href="http://myhealthjotter.blogspot.co.uk/2012/10/a-bit-nutty.html">brazil nuts</a> - </b>super full of selenium and yummy</li>
<li>Keep a bag of <b><a href="http://myhealthjotter.blogspot.co.uk/2012/09/tastes-like-chocolate.html">mixed berries</a></b> in freezer to throw in smoothies & porridge and just have as they are frozen with yoghurt for a really scrummy desert!</li>
<li>Snack on <b>carrot sticks - </b>if I keep a bag ready cut into sticks in the freezer will be easy to take a handful out every evening for easy snacking the next day </li>
<li>Make <b>guacamole </b>to dip those carrot sticks in once a week - apparently lasts better if you rinse the peeled avocado, mix with lemon & lime juice and store with the stone tightly covered in film</li>
<li>Start cooking with <b>sweet potato - </b>not something I've ever tried but are super rich in vitamin c, beta-caratone, calcium, folate & potassium so great replacement for the normal spuds</li>
<li>Give <b>green smoothies</b> a go - as an extra boost to ensure that I get a good two cupfuls of green veg every day - I am trying out some of the recipes at <a href="http://www.greenthickies.com/">Green Thickies</a></li>
<li>Get an extra blast of vitamin C from adding <b>red peppers </b>to more recipes</li>
</ol>
What are your best quick remedies to give yourself a boost inside and out?<br />
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If you liked this post, you might also enjoy ...<br />
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<a href="http://myhealthjotter.blogspot.co.uk/2013/02/core-strength.html" target="_blank"><img alt="Core strength" src="http://2.bp.blogspot.com/-iQ10FiT7EiU/URJ12OihkGI/AAAAAAAAABc/noXQhDn36c4/s320/CoreStrengthExercises.jpg" width="120" /></a>
<a href="http://myhealthjotter.blogspot.co.uk/2013/02/its-so-easy-in-winter-to-drink-just.html" target="_blank"><img alt="Cutting down alcohol" src="http://2.bp.blogspot.com/-0lV6L5xyY0U/URKKnal3H2I/AAAAAAAAABs/SsexB1or_Hc/s320/Cuttingdowntips.jpg" width="120" /></a>
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And for more ideas on making your skin glow check out my Skin Deep Pinterest board ...<br />
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<a data-pin-do="embedBoard" href="http://pinterest.com/myhealthjotter/skin-deep/"></a>My Health Jotterhttp://www.blogger.com/profile/14830319213448671136noreply@blogger.com6tag:blogger.com,1999:blog-8654062939073016010.post-21476732169488827462013-01-25T08:38:00.000-08:002013-03-20T16:12:37.809-07:00Kicking the caffeine<div style="text-align: left;">
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Back last year, I <a href="http://myhealthjotter.blogspot.co.uk/2012/09/getting-going-in-morning.html">kicked the caffeine </a>but it has crept right back up again. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I love to savour the flavour but hate the side effects. I can't get going in the morning with out it, am over-wired and grouchy in turn throughout the day and then unable to sleep well at night.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I know I feel calmer and happier and have more energy when I quit. And the side effects definitely outweigh the pleasure, so I am going to cut right back down and have armed myself with some tips to help me on my way:</span><br />
<a name='more'></a><br />
<ol><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">
<li>Mix decaf half and half with the "real joe"</li>
<li>Initially, drink decaf only after mid-day</li>
<li>Only make a very small pot at a time</li>
<li><a href="http://myhealthjotter.blogspot.co.uk/2012/09/water-water-everywhere.html">Drink water</a>, whenever tempted by coffee</li>
<li>Be prepared for several days of cold turkey hell </li>
<li>Know that it's worth the pain!</li>
<li>Go to bed early to get a good night's sleep</li>
<li><a href="http://myhealthjotter.blogspot.co.uk/2012/09/switching-off.html">Cut other stimulants</a> before bed e.g. computer, alchohol</li>
<li>Get out early for some natural light - even if just to bins! </li>
<li>Drink a glass of hot water & lemon juice first thing</li>
<li>Move briskly & get heart rate going again, when tempted</li>
<li>Drink green tea</li>
<li><a href="http://myhealthjotter.blogspot.co.uk/2012/10/and-relax.html">Really relax</a> and let go of the <a href="http://myhealthjotter.blogspot.co.uk/2012/10/2008-jjakeman-creative-commons-license.html">tension</a></li>
<li><a href="http://myhealthjotter.blogspot.co.uk/2012/09/steady-as-it-goes.html">Practice breathing</a> to calm "the jitters"</li>
<li><a href="http://myhealthjotter.blogspot.co.uk/2012/09/walking-walk.html">Walk </a>for at least 20 minutes outside every day</li>
<li>Find someone to cut down with me</li>
<li>Eat some <a href="http://myhealthjotter.blogspot.co.uk/2012/09/my-favourite-fruit.html">fruit</a> first thing and mid morning and afternoon for a natural sugar boost</li>
<li>Enjoy three balanced meals to keep energy up</li>
<li>Work out money saved by not buying coffee shop drinks</li>
<li>Decide what else money saved could be spent on</li>
</span></ol>
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</span>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-8654062939073016010.post-59674540843866258422012-10-05T09:00:00.000-07:002013-03-20T16:15:41.766-07:00A bit nutty!<div style="text-align: left;">
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I often notice articles that say different nuts are good for your hair and your skin and all sorts of other things. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The only problem is that I can never remember what's meant to be good for what. So I've done a bit of research and discovered the following 5 brilliant benefits of nuts</span><br />
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<a name='more'></a><br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">brazil nuts, walnuts, cashews, pecans and almonds are great for <b>s</b></span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>trong, shiny hair</b> </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">peanuts, pumpkin seeds, pecans, brazil nuts and cashews can give you <b>clear skin</b> and <b>reduce wrinkles</b></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><span style="font-weight: normal;">walnuts, almonds and hazel nuts can help you feel </span>happier</b></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">sunflower seeds, almonds and walnuts can make you <b>feel full for longer</b> </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">pistachios, almonds, hazel nuts and walnuts can give you <b>healthier joints</b> </span></li>
</ul>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Wow!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Now I am inspired to work out how I can eat more.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What's your favourite way to eat nuts?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b>Nibble nuts for healthy hair, skin & joints</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are a source of good cholesterol that helps reduce heart disease. Brazil nuts, walnuts and cashews can help relieve arthritis symptoms.</span>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-8654062939073016010.post-38197965152049644972012-10-05T07:40:00.000-07:002013-03-20T05:34:02.432-07:00Cheap as chips<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-zjfLqRSSzZE/UG7wOaVVf8I/AAAAAAAAAsM/xWIC4MLzsBQ/s1600/purse_opt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-zjfLqRSSzZE/UG7wOaVVf8I/AAAAAAAAAsM/xWIC4MLzsBQ/s320/purse_opt.jpg" width="320" /></a></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Some of my family never seem to get round to eating much fruit.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">It's not that they don't like it - they do - but they come up with all sorts of reasons for not eating it. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">One of the reasons they give me is that fruit is too expensive. But it's just not!</span><br />
<a name='more'></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">A single packet of crisps costs around 50p. You can buy a banana AND an apple for 50p and still have some change. A chocolate bar costs around 60p. That's twice as much as a pear or a satsuma.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Even exotic treats are not that pricey. You can get a really big pineapple that will feed 4 for £2.00. That works out at 50p each, the same price as a packet of crisps!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">And if you're worried that it will go off before you get round to eating it, you can always buy <a href="http://myhealthjotter.blogspot.co.uk/2012/10/tropical-treats.html">canned fruit</a>. You can get cans of pineapple, peaches and pears for less than the 60p you spend on a bar of chocolate. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">To be honest I think the real reason is just habit. Sometimes without really thinking about I get into the habit of not eating things I actually really like. And even worse the habit of eating things that I really don't enjoy!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b> Don't get out of the habit of enjoying fruit</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>A habit of 5 portions of fruit and veg a day can reduce our risk of heart disease, stroke and cancer.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy more great value fruit:</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/my-favourite-fruit.html">Favourite fruit</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/tastes-like-chocolate.html">Tastes like chocolate</a></span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/10/hidden-gems.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Hidden gems</span></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/10/over-rainbow.html">Over the rainbow</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/10/tropical-treats.html">Tropical treats</a></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-27703369813708335372012-10-05T05:21:00.002-07:002013-03-20T05:55:18.145-07:00Tropical treats!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-rzv5sq8AViw/UG7O1EJ60eI/AAAAAAAAAr8/3I04TEg4jdM/s1600/Pineapple_opt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-rzv5sq8AViw/UG7O1EJ60eI/AAAAAAAAAr8/3I04TEg4jdM/s1600/Pineapple_opt.jpg" /></a></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I love juicy tropical and Mediterranean fruit that spills down your chin as you bite in! </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Pineapples, mangos, peaches and plums are big favourites. They're so lusciously rich and succulent that it always seems like a big treat to eat them.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But it can seem an awful lot of fuss and bother to cut them up. It doesn't really take very long to get the prickles off the pineapple or the stones out of the mangos. It just sometimes seems like fuss when I am in a hurry.</span><br />
<a name='more'></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">So it's great that there is so much tasty canned fruit available these days. Lots of supermarkets sell can of pineapples, pears, peaches, apricots, grapefruit, mandarin, mangos and even little lychees plus wonderful fruit cocktails. But I don't like the stuff in syrup. The fruit is so much yummier in it's own juice. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Now I have no excuse for not treating myself to something scrumptiously juicy for breakfast or a quick dessert.</span> <br />
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy a tropical treat even when you're in a hurry.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>Canned fruit in its own juice is almost as good for us as fresh fruit and counts as one of our five a day.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy more of your favourite fruit:</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/my-favourite-fruit.html">Favourite fruit</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/tastes-like-chocolate.html">Tastes like chocolate</a></span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/10/hidden-gems.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Hidden gems</span></a><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/10/over-rainbow.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Over the rainbow</span></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-46535084222056400252012-10-04T09:42:00.000-07:002013-03-20T05:58:13.514-07:00Yet more flavour ...<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: xx-small;">Copyright <a href="http://www.flickr.com/photos/thebrownhouse/4599233853/">Adam Brown 2010</a> Creative Commons</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I love to jazz up a meal with some easily added <a href="http://myhealthjotter.blogspot.co.uk/2012/09/full-of-flavour.html">garlic</a>. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But I've also discovered a whole load of other tasty ways to add a real kick to even a quick and simple meal.</span><br />
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Sometimes I have fresh ingredients to hand but usually I just reach to the store cupboard - dried herbs and bottled lemon or lime juice taste just as good!</span><br />
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<ul><a href="http://4.bp.blogspot.com/-PHszycqFx3Q/UG2wZue8TUI/AAAAAAAAArk/ymoY2W4v-Rk/s1600/Lemons2_opt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-PHszycqFx3Q/UG2wZue8TUI/AAAAAAAAArk/ymoY2W4v-Rk/s320/Lemons2_opt.jpg" width="320" /></a>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Chilli flakes</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Lemon or lime juice</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Vinegar </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Mint or p</span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">arsley</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Black pepper</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Coriander or fennel seeds</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Onion powder</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Thyme or sage</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Cayenne pepper</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Basil or oregano</span></li>
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<a href="http://1.bp.blogspot.com/-pZ-Mfn0k0Sc/UG2waDMw-dI/AAAAAAAAAro/YYkdsR0tgNk/s1600/Mint_opt.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-pZ-Mfn0k0Sc/UG2waDMw-dI/AAAAAAAAAro/YYkdsR0tgNk/s320/Mint_opt.jpg" width="212" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What are your favourite flavours?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b>Keep your favourite flavours to hand so you can add them to whatever your eating.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> <b>Did you know? </b>Too much salt in your diet causes the body to retain too much fluid which puts pressure on your blood vessels. Excess salt may also contribute to liver and kidney disease.</span>Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-8654062939073016010.post-59862579151109450832012-10-04T08:33:00.000-07:002012-10-04T08:35:12.534-07:00Clench, clench, clench!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-vE006gDmTIM/UG2o43sR5XI/AAAAAAAAArM/auc5-haJmow/s1600/PMR_opt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-vE006gDmTIM/UG2o43sR5XI/AAAAAAAAArM/auc5-haJmow/s320/PMR_opt.jpg" width="241" /></a></td></tr>
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<sub><span style="background-color: white; line-height: 115%;"><span style="font-family: inherit; font-size: xx-small;">© 2008 J
Jakeman Creative Commons license</span></span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: Helvetica, sans-serif; font-size: 8pt; line-height: 115%;"> <o:p></o:p></span></sub></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Do you get tense when you're stressed or under pressure?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I often discover my shoulders up around my ears and full of knots and my fists clenched.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I have written before about some simple tricks I have used to help me loosen the knots. Basically, just clenching tense muscles for a few seconds then relaxing and then clenching again before relaxing.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">This has really helped me, so now I try to spend 5 minutes each day really relaxing my muscles. I find it very helpful just before going to sleep.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I sit in a comfortable chair or lie down. Then working up from my feet I clench and relax each part of my body in turn. As I clench I breathe in and hold the breath for as long as it is comfortable and then let the breath out and as I breathe out I relax the muscles.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I start with my right leg. As I breath in I push my heel right out and my toes towards me. As I breathe out I relax my leg and let it stay relaxed for a count of 20. I notice immediately how relaxed it feels compared with my left leg. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Then I do the same with my left leg, breathing in and clenching then breathing out and relaxing and staying relaxed for a count of 20.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Next I do my bottom. Clenching as tight as I can as I breathe in. Then relaxing as I breathe out.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Then I move onto my right arm. Clenching my arm and fist tight, then relaxing for a count of 20. Again, I can really notice the difference between my right and left arm. Then the same for my left arm. Breathing in and clenching arm and fist, then relaxing.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Finally, I scrunch up the whole of my face as I breathe in. Then let it all relax as I breathe out.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">If I do this before I go to sleep, I feel really relaxed in the morning which is a great way to start the day.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">How do you like to relax?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b>Notice how good it feels when you're muscles are relaxed</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know?</b> When our muscles are tense our bodies release stress hormones that make our hearts beat faster and reduce our digestive function.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>*</b><i>If you have any history of serious injury, back problems or muscle spasms consult your doctor before trying this type of exercise which is usually known as Progressive Muscle Relaxation PMR</i></span><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-28649115316500353612012-10-03T08:53:00.000-07:002012-10-04T06:38:23.327-07:00We make our own bed<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-uRpej8RhUAk/UGxefa-ErzI/AAAAAAAAAq8/Ix2mTEzbL90/s1600/bed_opt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-uRpej8RhUAk/UGxefa-ErzI/AAAAAAAAAq8/Ix2mTEzbL90/s1600/bed_opt.jpg" /></a></td></tr>
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<sub><span style="background-color: white; line-height: 115%;"><span style="font-family: inherit; font-size: xx-small;">© 2006 <a href="http://www.flickr.com/photos/aarongustafson/">A Gustafson</a> Creative Commons Licence</span><span style="font-family: Georgia, serif; font-size: 11pt;"><o:p></o:p></span></span></sub></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">It's funny how small things can make such a big difference isn't it?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Like all parents of small children I'm still recovering from the sleepless nights. Being dragged out of bed several times a night. And just as you're finally slipping back into a slumber .. wail, wail, wail ... it's morning and you have to scramble back out of bed again.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I have to confess that bed making went out of the window in the early days. There was always that tiny hope that I might be able to creep back in later. Fat chance. And when I finally dragged myself back to bed at the end of the day, the rumpled sheets and scrumpled duvet were the last thing on my mind.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But habits stick don't they?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">A few years on and I am still trying to get back into they rhythm of really enjoying a good night's sleep. And now with no excuse I am still forgetting to make the bed.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">It's daft because with a duvet, it only takes two minutes tops. And there is nothing so restful as slipping into a bed with straight sheets, plumped up pillows and a shaken out duvet. Sweet dreams.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Do you get as much sleep as you would like?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What helps you to enjoy a really restful night?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self:</b> </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Make bed as soon you get up, it only takes a minute but feels so good!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>Research shows that people sleep better when they make the bed every day.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy a good night's sleep with </span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/09/switching-off.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Switching off</span></a><br />
<br />Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8654062939073016010.post-21474836579984534172012-10-03T08:25:00.000-07:002012-10-03T08:25:26.563-07:00A bit fishy ...<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-J7jQpersFJ4/UGxYAHN-h7I/AAAAAAAAAqs/HpAsU0Mfr7c/s1600/salmon_opt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-J7jQpersFJ4/UGxYAHN-h7I/AAAAAAAAAqs/HpAsU0Mfr7c/s320/salmon_opt.jpg" width="320" /></a></td></tr>
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<sub><span style="background-color: white; line-height: 115%;"><span style="font-family: inherit; font-size: xx-small;">© 2010 S <a href="http://www.flickr.com/photos/mcmurrak/">Kirk McMurray</a> Creative Commons Licence</span><span style="font-family: Georgia, serif; font-size: 11pt;"><o:p></o:p></span></span></sub></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I know not everyone does, but I really like fish and seafood. Just about all kinds I think. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I love mussels, prawns, crab, clams and tiny shrimps - but not jelly fish, (yuk!), which I tried once on holiday. And I'm partial to a plate of plaice and chips or baked cod or a fabulously ketchupy fish finger sandwich. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But it's oily fish that I eat most because it's just so handy. On toast. With poached eggs. In a chunky sandwich. On a bagel. Tossed in at the last minute to some pasta or a salad. No hassle and it keeps me going for the rest of the day.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But I have to confess I have got into a bit of a rut with it. It tends to be tuna and salmon over again.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">So this month I am going to rediscover some of my other old favourites - mackerel, sardines, whitebait, trout and eel - and spread my wings and try something new. Maybe some Scandinavian style herring or kippers for breakfast or pilchards like my Gran used to eat.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Are you a fish fan? What's your favourite?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">How do you like to eat it?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b>It's all a bit fishy!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>Oily fish can help to the reduce "bad" cholesterol that contributes to heart disease. It can also relieve symptoms of diabetes, asthma, osteoporosis, psoriasis and depression.</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-64812994338082486302012-10-03T07:48:00.001-07:002012-10-03T07:48:11.120-07:00What matters most to me?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-QOiHiWmri2U/UGxPGqnuyRI/AAAAAAAAAqc/2PkBUboMXKE/s1600/girlanddog_opt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="http://4.bp.blogspot.com/-QOiHiWmri2U/UGxPGqnuyRI/AAAAAAAAAqc/2PkBUboMXKE/s320/girlanddog_opt.jpg" width="320" /></a></td></tr>
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<sub><span style="background-color: white; line-height: 115%;"><span style="font-family: inherit; font-size: xx-small;">© 2012 Lisa Sexton<a href="http://www.flickr.com/photos/loyal_oak/"> </a>Creative Commons Licence</span><span style="font-family: Georgia, serif; font-size: 11pt;"><o:p></o:p></span></span></sub></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I've been thinking a lot recently about my family's health and well being. To enjoy our lives to the full we may need to change some of the things we do day to day.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"></span><br /><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But change really can be tricky, can't it? </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"></span><br /><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Sometimes I just feel more comfortable with toddling along the way things are. Sometimes I can think of all sorts of reasons why it would be a bad idea to change. And sometimes I just keep putting it off until that tomorrow that never comes!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">To try and help me work out what I want to change and how much I want to change it and whether I am ready to change, I've been asking myself the simple question, "What matters most to me?"</span><br />
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I think the four things most important to me are:</span><br />
<br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Enjoying life with my family</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">My family's health and well being</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Being able to care for my family</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Exploring new adventures for myself</span></li>
</ul>
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Now, I am thinking about how my everyday habits contribute or not to these things I value most.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">It's an ongoing process.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What matters most to you in your life?</span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8654062939073016010.post-20574502340217055392012-10-03T07:06:00.002-07:002012-10-03T07:06:23.172-07:00And relax!<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-2fr9shDA6Fc/UGxFwGLE0GI/AAAAAAAAAqM/vKpDZ-eo9VI/s1600/manbreathing_opt.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-2fr9shDA6Fc/UGxFwGLE0GI/AAAAAAAAAqM/vKpDZ-eo9VI/s1600/manbreathing_opt.jpg" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I've really enjoyed taking some time recently to sit down and breathe slowly. It's such a simple thing but it really does help me to feel both calm and energetic!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I try to fit in a few minutes of breathing practice whenever I get a chance. At work, on the bus, doing the washing up - whenever. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">And as soon as I start I suddenly notice that my body has been all tensed up. My shoulders are hunched up by my ears. Or I am gripping onto the bus pole for dear life. I know south London bus drivers are a bit crazy, but they're not that bad!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I am trying to be more aware of when I am tense. Not just when I take a few minutes to relax but throughout the day. And when I do notice I try to "unroll" the tension. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Curiously, I've discovered that the best way for me to do this is to relax the tense part and then to tense it back up again, hold if for a few seconds and then relax it again.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What makes you tense? Work, commuting or the everyday dramas of family life?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self:</b> Notice when you're feeling tense</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>When you are tense, your blood vessels tighten and this increases your blood pressure</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Relax and enjoy a quick breather:</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/so-you-know-how-to-breathe-right.html">So you know how to breathe right?</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/taking-it-slowly.html">Taking it slowly</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/steady-as-it-goes.html">Steady as it goes</a></span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/10/letting-it-all-out.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Letting it all out</span></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8654062939073016010.post-17719677321360328792012-10-03T06:18:00.000-07:002013-03-20T07:12:31.289-07:00Over the rainbow ...<div style="text-align: left;">
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-hz4u9_ZX9vM/UUnCGBaBjqI/AAAAAAAABMA/Ut74DN7ryps/s1600/rainbowfruitveg.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-hz4u9_ZX9vM/UUnCGBaBjqI/AAAAAAAABMA/Ut74DN7ryps/s320/rainbowfruitveg.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: right;"><span style="font-size: xx-small;">Copyright <a href="http://www.flickr.com/photos/elena_norbiato/2444950911/%20So%20there%20really%20is%20a%20crock%20of%20gold%20over%20the%20rainbow!%20%20It%20turns%20out%20that%20eating%20a%20%22rainbow%22%20of%20different%20coloured%20fruit%20and%20veg%20each%20week%20is%20great%20for%20us%20because%20each%20colour%20group%20is%20packed%20full%20of%20lots%20of%20different%20good">Elena Norbiato</a> 2007 Creative Commons</span></td></tr>
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<a data-pin-config="beside" href="//pinterest.com/pin/create/button/?url=http%3A%2F%2Fmyhealthjotter.blogspot.co.uk%2F2012%2F10%2Fover-rainbow.html&media=http%3A%2F%2F2.bp.blogspot.com%2F-hz4u9_ZX9vM%2FUUnCGBaBjqI%2FAAAAAAAABMA%2FUt74DN7ryps%2Fs320%2Frainbowfruitveg.jpg&description=75%2B%20fruit%20and%20veg%20that%20will%20help%20you%20%22eat%20the%20rainbow%22%20%40My%20Health%20Jotter" data-pin-do="buttonPin" ><img src="//assets.pinterest.com/images/pidgets/pin_it_button.png" /></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">So there really is a crock of gold over the rainbow!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">It turns out eating a "rainbow" of different coloured fruit and veg each week is great for us because each colour group is packed full of different good stuff. All these different things together can protect against cancer and heart disease. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">This got me thinking about my all the fruit & veg I like in each colour group:</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<i><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Red & pink</b>: Strawberries, peppers, tomatoes, r</span></i><i><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">aspberries, rhubarb, radishes, beetroots, blood oranges, cherries, red grapes, red onions, chilli pepper, red apple, cranberries, guava, papaya</span></i><br />
<i><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Yellow & orange: </b>Bananas, melons, </span></i><i><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">peaches, carrots, apricots, grapefruit, peppers, squash, corn, mango, pineapple, lemons, nectarines, pumkins, sweet potatoe</span></i><br />
<i><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Green: </b>Spinach, peas, spring greens, chard, courgettes, beans, broccoli, apples, pears, gooseberries, avocado, cabbage, cucumber, grapes, lettuce, limes, kiwi fruit, celery, samphire, asparagus, leeks, sugar snap peas</span></i><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i style="font-weight: bold;">Purple, blue & black: </i><i>Blueberries, blackberries, aubergines, sprouting broccoli, bilberries, blackcurrants, plums, damsons, figs, grapes, prunes, raisins</i></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i><b>White: </b>Mushrooms, onions, potatoes, parsnips, garlic, ginger, cauliflower, white peaches, shallots</i></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i><br /></i></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Wow! I never realised how many different fruit and veg I love to eat!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What about you? What are your absolute faves in each colour group?</span><br />
<b><i><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></i></b>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b>Eat your way over the rainbow every week!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>The nutrients in red fruit and veg can help to protect joint tissue in those with arthritis</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy more posts about fruit & veg:</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/my-favourite-fruit.html">Favourite fruit</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/tastes-like-chocolate.html">Tastes like chocolate</a></span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/10/hidden-gems.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Hidden Gems</span></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-8654062939073016010.post-45712114454351223722012-10-03T04:36:00.003-07:002012-10-03T04:36:33.373-07:00Letting it all out<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-W2UkUZvDwvA/UGwiWQ3hBgI/AAAAAAAAAps/bVhzgLGgXRM/s1600/Breathing_opt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-W2UkUZvDwvA/UGwiWQ3hBgI/AAAAAAAAAps/bVhzgLGgXRM/s320/Breathing_opt.jpg" width="313" /></a></td></tr>
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<span style="line-height: 115%;"><span style="font-family: inherit; font-size: xx-small;"><sub><span style="background-color: white;"> © </span></sub>2009 <a href="http://www.flickr.com/photos/craigcloutier/">C Cloutier</a> Creative Commons Licence</span></span><o:p></o:p></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What do you do if someone asks you to take a good long breath?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">My reaction would be to suck in my breath for as long as possible and then let it all out in a rush. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But it seems that this was another bit of my breathing that had got itself into a bit of a tizz!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I've discovered that the best thing for my lungs, my heart and just about every other bit of my body is to breathe out for as long as I can and to breathe out for longer than I breathe in.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">So, now I am practising this exercise - sitting quietly, breathing in through my nose letting my tummy expand, counting the beats as I breathe in and then breathing very slowly out counting the beats until I've breathed out for a couple of beats more than I breathed in. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">As I relax I try to go just a little bit slower still - without straining - as I let it all out!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self </b>enjoy relaxing as you breath out slowly</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>breathing out for longer helps to clear your lungs so you can breathe more effectively which is really important for anyone with COPD, Asthma, Emphysema or anxiety attacks</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><br /></b></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy more posts about breathing well: </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/so-you-know-how-to-breathe-right.html">So you know how to breathe right?</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/taking-it-slowly.html">Taking it slowly</a></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/steady-as-it-goes.html">Steady as it goes</a></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-44816025585995185232012-10-02T14:28:00.001-07:002012-10-02T14:28:12.204-07:00Hidden gems<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-BuJhNUaFRYs/UGtbK11KcVI/AAAAAAAAApc/_9FtBju6Lqk/s1600/Muffins_opt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-BuJhNUaFRYs/UGtbK11KcVI/AAAAAAAAApc/_9FtBju6Lqk/s320/Muffins_opt.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><sub><span style="background-color: white; line-height: 115%;"><span style="font-family: inherit; font-size: xx-small;">"Rhubarb muffins" © 2010 S <a href="http://www.flickr.com/photos/48819629@N02/">Schlingen</a> Creative Commons Licence</span></span></sub></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I love fruit and veg but I didn't like them as a child. Now I have a toddler who will never knowingly eat them either. And she's not the only one - some of the adults in my family are not that keen.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">So I have to get creative about how I cook them. But the good news is that I have found lots of things I can sneak both fruit and veg into that the little one and the rest of the family will wolf down.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Some of her favourites - and mine because they are quick to cook - are :</span><br />
<br />
<ul>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Really cheesy pasta sauce</i> blended with green veg - spinach and broccoli work very well which is great because they're packed full with good stuff!</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Home made smoothies </i>made of yoghurt, orange juice, a banana to thicken and whatever fruit there is in the house - everyone loves these!</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Fruit muffins </i>are the quickest thing in the world to make and they freeze well. Just grate or mush the fruit and stir into mixture. Banana & pineapple both yummy!</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Veg muffins </i>savoury muffins - without any sugar - are also tasty. Red onion, carrot and spinach and red pepper have all been popular.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>Tomato pasta sauce </i>can hide all sorts of veg! I make a bit pot of very tomatoey sauce with lots of carrots, mushrooms and courgettes, leave it to cool and then blend to hide the veg</span></li>
</ul>
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">We've also enjoyed blended curry sauce, grated apple in cheese on toast, banana cake, banana custard and nice thick creamy soups.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Are you a fruit and veg fan or do you prefer to hide it away inside other stuff? Have you got any hidden gems of your own to share?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self </b>it doesn't matter how you eat it as long as you enjoy it!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><br /></b></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>fruit and vegetables are rich in fibre that helps to flush away the "bad" cholesterol that can block your blood vessels</span><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-72370524919232368972012-09-28T08:56:00.006-07:002012-09-28T08:58:16.481-07:00Water water everywhere<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">And not a drop to drink!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">How does it happen? There really is water water everywhere but I often end up thirsty. And you really want to stay out of my way when I'm thirsty - I am tired, I can't concentrate on anything and I am so grumpy!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
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<sub><span style="background-color: white; font-family: Georgia, serif; line-height: 115%;"><span style="font-size: xx-small;">“Glass of Running
Water” © 2010 <a href="http://www.flickr.com/photos/elitatt/">elitatt </a>Creative Commons Licence</span></span></sub><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: Helvetica, sans-serif; font-size: 8pt; line-height: 115%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I know some people are not big fans of plain water but I don't even have that excuse. I like it, nice and cold from the tap either just as it comes or in a great glass of squash. But I still don't remember to drink it. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">And then I get thirsty. And then I get grumpy. And then I want a nap or a fizzy drink or a cup of coffee but none of them actually make me feel better. The only thing that really does the trick is nice cold water drunk regularly throughout the day so I never get thirsty.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Now I've got a big plastic jug for home that I fill up first thing with either water or squash. I don't know why it works but somehow it does - I remember to keep filling my glass from the jug. It would be just as easy to fill from the tap but for some reason the jug reminds me to have a drink when the tap doesn't.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I've also cadged a plastic beaker from my daughter that I can fill up for when I am out and about as if I can help it, I just refuse to fork out for the bottled stuff.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Do you like water? Flat or fizzy? Over a load of ice? With squash or a splash of juice or a twist of lemon? Are you grumpy like me when you're thirsty?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self:</b> Fill up the water jug in the morning and don't leave home without a beaker of water.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>Water helps your body get rid of the bad cholesterol that contributes to heart disease. It can also help to reduce the risk of bowel cancer, regulate blood sugar in diabetics and symptoms of IBS such as constipation.</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-34529791131159960812012-09-28T08:21:00.002-07:002012-09-28T08:23:23.867-07:00Beans means?<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">What do beans mean for you?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Baked beans are great - everyone loves baked beans don’t they? - and so versatile b</span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">ut my absolute fave </span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">at the moment</span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"> is black bean tacos.</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: xx-small;"><span style="background-color: white; line-height: 115%; vertical-align: sub;"> Grilled Taco © 2009 <a href="http://www.flickr.com/photos/naotakem/">N Muryama</a> Creative
Commons Licence</span><span style="background-color: white; line-height: 115%;"> </span></span></td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">I love them with loads of creamy guacamole and spicy tomato salsa. They all disappear at super speed in our house. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">My other big bean favourites are a nice hot chilli, stomach warming Italian style pasta and bean soup and - if I can count chick peas as beans - a lovely thick dahl. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">They are all really great now autumn is here and I need something filling to keep out the cold and the wet. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">What are your favourite bean recipes?</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>Note to self: </b>Hold off the hunger pangs with a big bean fest!</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>Did you know? </b>Medical research shows brilliant beans can reduce bad cholesterol AND regulate blood sugar in people with diabetes AND reduce the risk of bowel cancer AND reduce blood pressure. Wow!</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-83516401798885625812012-09-28T07:26:00.003-07:002012-09-28T07:28:44.180-07:00Steady as it goes<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Does your heart ever feel like it's all of a flutter? Unless it's in the early throws of love, it's not a nice feeling is it?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">And it turns out, it's not great for the old ticker either which prefers to be as regular as clockwork. The great thing I've discovered is that if you breath steadily your heart automatically finds a nice steady rhythm.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">If I've had a bit of a stressful day I sit down quietly and breathe in through my nose, letting my belly expand gently and then breathe out slowly through my mouth. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">After a minute or so I'm nice and relaxed and I count how many beats I breathe in for. Then for 5 minutes or so I try to breathe in for this many beats each time and breathe out for a few beats more.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">It's as simple as that. I'm nice and calm and the old ticker's happy.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self: </b>Take some time each day to breathe steadily.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>A steady heart rhythm can reduce your risk of a heart attack</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">You may also enjoy:</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/so-you-know-how-to-breathe-right.html">You know how to breathe, right?</a></span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/09/taking-it-slowly.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Taking it slowly</span></a><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-5555825388323860602012-09-28T05:04:00.006-07:002012-09-28T05:05:52.072-07:00Walking the walk <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-0ajGV0HOnwI/UGWRp7E9TRI/AAAAAAAAAm8/PuiCkI64TvY/s1600/Brockwellpark_opt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-0ajGV0HOnwI/UGWRp7E9TRI/AAAAAAAAAm8/PuiCkI64TvY/s1600/Brockwellpark_opt.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> <span style="background-color: white; line-height: 115%; vertical-align: sub;"><span style="font-family: inherit; font-size: xx-small;"> "Duck Pond" © 2005 <a href="http://www.flickr.com/photos/zemlinki/" style="line-height: normal;">Zemlinki</a><span style="line-height: 115%;"> Creative Commons license</span></span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">We have a lovely park close to us in London and as </span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">I'm a mum with a toddler we spend lots of time there - at the playground, feeding the ducks and right now collecting conkers. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">But when I'm working I find myself not getting there. It's a shame because I love seeing the trees change throughout the year, listening to the escaped parakeets screeching importantly and watching everyone who is out there enjoying themselves.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">It's a shame and it's daft because the nursery drop off is just as quick if we walk through the park as if we go on the bus. And although the bus can be fun it doesn't help me relax.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">And that's what's wonderful about walking - it's just so relaxing! It doesn't matter if it's a gentle stroll or something brisker the stress drops out of my shoulders and my mind clears.</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">So I've decided - I don't care if it's raining - I am going to enjoy a brisk constitutional in the park every day.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">What about you? Do you have a park nearby or somewhere you enjoy going for a stroll?</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>Note to self:</b> Wind down with a walk</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>Did you know? </b>Walking can reduce your risk of cancer, heart disease, stroke and diabetes. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">You may also enjoy reading:</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/a-little-bit-of-sunshine.html">A little bit of sunshine</a></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-60779100475847156942012-09-28T04:03:00.003-07:002012-09-28T04:03:26.044-07:00Switching off ...<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I'm a bit of gadget addict. I love my computer and my mobile phone. And boy do I find it hard to switch them off.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: xx-small;">"Lianne Asleep"<span style="background-color: white; line-height: 8px;">© 2006<a href="http://www.flickr.com/photos/rileyroxx/"> Richard Riley</a> Creative Commons license </span></span><span style="background-color: white; font-size: 8px; line-height: 8px;"> </span><span style="font-family: inherit; font-size: xx-small;"> </span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What about you? Are you a gadget geek whose lost without your latest toy?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Now I've got a smart phone and a laptop it's even worse. They can and do go anywhere with me including to bed! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Every night it's the same. I try to get myself off to bed by 11ish and then I think I'll just check my mail one last time! And then I'll just write one more tweet! And then I'll just look at Facebook....!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Fatal. Before I know it - it's past midnight and I'm starting to wake up. And I only finally get to sleep at 1 with the laptop shoved on the floor by the bed. And then I sleep badly and wake up grumpy. Hmmmm.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I really love a good night's sleep. Getting into bed before I'm exhausted and gently dropping off just feels great. So I am taking up arms against myself and my gadget addiction. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I wrote a list of 5 reasons I love sleep and 5 reasons gadgets aren't good at bedtime. Whenever I am tempted by one more tweet I will fight back with why it's a bad idea. And then I will switch everything off and go to bed.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I'll let you know how I get on.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self:</b> Nothing beats waking up after a great night's sleep!</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>Good sleep reduces your risk of heart disease. Doctors aren't sure why, but they think a well rested heart reduces blood pressure and inflammation of the heart.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy more posts about a good night's sleep:</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/getting-going-in-morning.html">Getting going in the morning</a></span><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-30720727470030922622012-09-28T03:19:00.000-07:002012-09-28T03:28:28.405-07:00Full of flavour ...<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I really like flavour to my food and I am a big garlic fan.</span><br />
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<span style="font-size: large;">How about you? Can you take as it comes or do you like to add a bit of a kick to your food?</span></span><br />
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<tr><td class="tr-caption" style="text-align: center;"> <span style="font-family: inherit; font-size: xx-small;"> </span><span style="background-color: white; line-height: 115%; vertical-align: sub;"><span style="font-family: inherit; font-size: xx-small;">"Garlic #1" © 2011 <a href="http://www.flickr.com/photos/khrawlings/" style="line-height: normal;">K Rawlings</a> <span style="line-height: 115%;">Creative Commons license</span></span><span style="font-family: Helvetica, sans-serif; font-size: 8pt; line-height: 115%;"> </span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Garlic is great but it can seem like a bit of a faff can't it? All that peeling and crushing. Sometimes I just can't be bothered.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><br /></span>
<span style="font-size: large;">So now I cheat and buy it ready crushed. Brilliant, I can add it easily to anything I like. Including stuff I put salt on before, even though I preferred it garlicky. </span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">And fabulously garlic freezes really well. I either just put the ready crushed in the freezer or if I'm being a bit less lazy peel and crush a whole lot in one go and pop it in the freezer.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><br /></span>
<span style="font-size: large;">What other flavours do you like to spice up your food with?</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>Note to self:</b> Garlic is just as easy as salt and much tastier!</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><br /></span>
</span><span style="font-size: large;"><span style="font-family: Georgia, Times New Roman, serif;"><b>Did you know?</b> The thing in garlic that makes it stinky - allicin - relaxes your blood vessels which makes it easier for your heart to pump blood around your body.</span></span><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-76630474633464971612012-09-28T02:40:00.001-07:002012-09-28T07:33:35.864-07:00Taking it slowly ...<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I have to confess I am not very good at taking it slowly. I am one of those people who rush around like a wound up toy until I am all unwound and exhausted. And then I just flop.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What about you? Do you manage to find some time everyday to enjoy a bit of a go slow?</span><br />
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<sub><span style="background-color: white; font-family: inherit; font-size: xx-small; line-height: 115%;">"Tasting the sun" © 2006 <a href="http://www.flickr.com/photos/pedrosimoes7/">Pedro Simoes</a> Creative Commons license</span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: Helvetica, sans-serif; font-size: 8pt; line-height: 115%;"> <o:p></o:p></span></sub></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">As I beetle around my breathing gets really short and shallow and I've learnt this makes my heart pump faster and faster. And if my poor old heart has to go like the clappers to keep up, I get even more exhausted.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">So I am having a go at breathing slower. I try to take 5 minutes first thing just to sit still and breathe! I breathe in slowly through the nose and let my belly expand and then exhale slowly through my mouth.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">And if during the day I find myself in a tizzy I sit down - even if just for a minute - and breathe slowly. I instantly feel calm and energetic which is a brilliant combination.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Note to self:</b> Take a minute to enjoy a bit of slow breathing.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Did you know? </b>If your heart pumps slower, your blood pressure comes down.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Enjoy more posts about breathing well:</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://myhealthjotter.blogspot.co.uk/2012/09/so-you-know-how-to-breathe-right.html">So you know how to breathe, right?</a></span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/09/steady-as-it-goes.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Steady as it goes</span></a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8654062939073016010.post-16931596327988477812012-09-26T08:28:00.002-07:002012-09-28T07:28:02.061-07:00Tastes like chocolate ...<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I love berries of all sorts. Strawberries, raspberries, blackberries, blueberries, gooseberries, bilberries. If it's a berry, I'll have it</span>.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-orPBPBSXMAA/UGMd2Sb02DI/AAAAAAAAAls/Hz3iCQLRg8g/s1600/Frozenfruit_opt.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-orPBPBSXMAA/UGMd2Sb02DI/AAAAAAAAAls/Hz3iCQLRg8g/s1600/Frozenfruit_opt.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; line-height: 115%;"><span style="font-family: inherit; font-size: xx-small;">© 2012 A Thompson Creative Commons license </span></span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The problem is they don't last. It's so frustrating when for some reason you don't get round to eating that punnet of raspberries right away and go to the fridge only to find they've already got mould on them. </span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">But now I've discovered that frozen berries are just as delicious. They don't taste the same as when you eat them juice spurting fresh but they are still yummy. Lovely dense drops of chocolatey textured sweetness.</span><br />
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">So now as soon as I realise I am not going to eat berries on the day I bought them I bung them in the freezer to be savoured on another day.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">How do you like to eat berries? Which are your favourite? Have you tried them frozen? Or do you like them tinned?</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Note to self</span></b><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Bung the berries in the freezer if you're not going to eat them.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span>
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Did you know?</span></b><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Berries are full of fibre and anti-oxidants which can help to ease cholesterol, blood pressure, fybromyalgia and arthritis.</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><br /></b>
If you're a fruit fan you might also like these posts:</span><br />
<a href="http://myhealthjotter.blogspot.co.uk/2012/09/my-favourite-fruit.html"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">My favourite fruit</span></a><br />
<b><br /></b>Unknownnoreply@blogger.com0