Category Archives: Health and Nutrition at any age

Smorgasbord Health Column – Nutrients the body needs – Weekly Grocery Shopping List by Sally Cronin

What a great series this has been and now the shopping list…Save it to your phone, PC or print it off never has nutrient shopping been so simple thanks to Sally xx

Smorgasbord Blog Magazine

Over the last six weeks I have shared the nutrients we need to be healthy and their main food sources. This week I am pulling that all together to provide you with a one sheet shopping list. You just need to cut and paste into word and print off.

Vitamins A and B

Vitamin C to K2

Calcium to Manganese

Phosphorus to Zinc

Amino Acids and liver health

Part Six Essential Fatty Acids.

First a reminder of the basic nutrients we need for energy and healthy functioning systems and organs and the main food sources.

  • Vitamins and anti-oxidants– A, B1, B2, B3, B5, B6, B9 (Folate) B12, C, D, E, K,
  • Minerals Calcium, chloride, chromium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc.
  • Amino Acids –  
  • Essential Fatty Acids –
  • Bioflavonoids –V
  • Very strong anti-oxidants.

Quite a few foods fall into several categories so I will…

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Smorgasbord Health Column – The Obesity epidemic – Part Four– Finding a point to intervene in the life cycle – 7 – 14 -School Lunches – Sally Cronin

Another excellent post from Sally and very relevant as I have just read that In England, this is the fourth consecutive year that severe obesity in year 6 has broken records, and it is up more than a third since 2006.
Levels of severe obesity among children in the last year of primary school have hit an all-time high, according to official figures that have dismayed public health experts…I don’t know about dismaying public health experts it is dismaying me…

Smorgasbord Blog Magazine

In  part three of this series I looked at children aged two to seven years old with the emphasis on activity and Vitamin D to complement a freshly cooked varied diet and build strong bodies and an effective immune system.

The Obesity epidemic – Part Four– Finding a point to intervene in the life cycle – 7 – 14 –  School Lunches

This week I am going to cover, what I consider the best time to intervene in the obesity epidemic, to achieve the most effective results.

This is a time of enormous growth and development physically and mentally for a child and they need the best nutrition possible to achieve that healthily.

In next week’s post I am going to share what is needed for healthy brain development, but first a look at the lunchtime meal of the day that our school children are being provided in this…

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Healthy Eating…Eat Smart…Golden Milk

Firstly I would like to say a big thank you to everyone who wished me a Happy Birthday….You all rock…xxx

I thought about how to say it with an image…Should it be a lovely flower or Disney curtsy…But I knew you know me and this is it…haha…xxxx

Well, last weeks post apart from birthday greetings had a good response and made me realise it really isn’t rocket science we pander too much to the little darlings…Just eat up kiddies…

The sad thing was I also saw lots of statistics of poor kiddies who starve and that was in the UK and the US…Not third world…so-called civilised countries where politicians don’t give flying one!

Peggy told me about a Canberra TV programme on fussy eaters …Unfortunately, I have been unable to watch it…It will probably be available to me here like many others at a later date…Thank you, Peggy it is on my list of programmes to watch out for…

I apologise to Norah as I haven’t tried the spoon and tray test yet…But I will…I promise, Norah…I have had my head stuck in stats and things on waste and starving kiddies…

I have also in between been walking 10,000 steps daily…Not today though as it is a rest day…My weight has dropped another lb but I am happy with that as I have (as) it was my birthday week ate chocolate and had a couple of drinks…So that is good…

That is allowed...You all know that…Nothing is banned here…Just moderated…Did I moderate the chocolate enough…Sort of…Is that good enough…? I did enjoy it though…I mean a creme brulee filled chocolate bar with crunchy bits…What’s not to like???\

What is the one constant in my diet or eating plan…Turmeric…I love Golden Milk…I don’t drink very much milk and never have even as a child I was exempt from drinking it at school …When I was at school everyone had a bottle of milk at breaktimes it was always warm…It made me sick so I was exempt from having to drink it…I like ice cold milk just not warm milk…On its own, that is although if it is in chocolate or turmeric milk I will drink it…

Golden Paste:

  • 1/2 cup Organic Turmeric Powder
  • 1 cup of water
  • 1.5 teaspoons black pepper
  • 5 Tablespoons virgin coconut oil

In a stainless steel pot, cook the water, turmeric and black pepper until it forms a thick paste, stirring and cooking for about 7-10 minutes.  Remove from heat and add virgin coconut oil, using a whisk to fully mix in the coconut oil.  Transfer the Golden Paste into a glass jar with a lid, and store in the refrigerator for up to 2 weeks. You will use this paste to make your Golden Milk below.

Golden Milk…

 

  • 1 teaspoon Golden Paste
  • 2 cups of milk
  • 1/8 teaspoon vanilla (optional)
  • Honey to taste (optional)
  • Pinch cinnamon (optional)

In a stainless steel pot, gently heat, but do not boil, 2 cups of milk with 1 teaspoon of golden paste.  A whisk is helpful to fully mix the paste into the milk. Add optional vanilla, honey, and/or cinnamon.

Next time you think about having a cup of coffee, try some Golden Milk instead. Drinking a cup of Golden Milk every day could keep the doctor away!  Golden Paste can also be used in smoothies, to make salad dressings, in curries, or any way your heart desires, and pets love golden paste too!

The words we use do matter… Wherever we are we see/hear words…There is no such thing as bad food…It is the quantities we eat …

Just lately we are seeing the words…Good/Bad Food or Clean Eating…

What does that all mean…It is meant to condition us…There are no good or bad foods in my eating plan it is just how much we eat…

What does Clean Food mean….?  The original [clean eating] philosophy appears to be one I think we could all get on board with eating food as close to its original state as possible, in the most nutritious form possible (a.k.a. minimally processed).

However on social media, it’s become yet another form of “body and food-shaming,”…Which in my book is wrong…

Guilty pleasure

All of the above is a guilt trip. I bet you have been there: You declare you are going to “be good” or “eat clean” and you beat yourself up at the slightest deviation from what you’ve decided (or a book told you) is the perfect diet. No wonder the term “guilty pleasure” makes dietitians and any sane person wince.

Eating is not cheating, and guilt should have no role in food choice, Your diet does not need to be perfect. Guilt robs you of the pleasure of eating and makes you feel bad afterwards, which can start a downward spiral of shame that prevents you from learning to make better eating choices while allowing for treats.

As a dieter in my teens and early 20s, I battled guilt and shame, and I found it to be extremely unproductive.”

Low Carb and cutting Carbs…

People are generally better off eating fewer foods made of refined flour and sugar. But somewhere along the way, “carb” has become synonymous with unhealthy. That is a big problem because many of the most healthful foods in the world are rich in carbohydrates.

The fact that people, who are trying to do right by their heath, actually question if fruit is bad for them is a window into how distorted our society’s view of food is.

People think they’re eating healthier by cutting down on carbohydrates, However, carbohydrates are in so many nutritious and tasty foods. Aside from bread, pasta and grains, carbs can also be found in nuts, fruits, vegetables, legumes, and more! Carbohydrates provide our bodies with fuel, nutrition, and satisfaction.

Eating carbohydrates shouldn’t be the all-or-nothing proposition it had been made out to be. Enjoy them in balance, focusing on the healthiest, more minimally processed choices.

The bottom line is that much of the language around food and nutrition that is batted around today traps us into a reductionist, all-or-nothing way of thinking that prevents us from achieving true well-being.

So next time you catch yourself or others using the words here, take a moment to pull back far enough to see the bigger, more nuanced picture and reconsider.

Carbs are not the baddie they are made out to be…Time and trials will prove that like low-fat products have…Please be aware of what is in the media…Labels can mean a lot of things. They can carefully imply things that are not true.

They can tell stories that are most certainly factual, BUT not really relevant to the final product. Clever marketing means that sometimes nostalgia wins…We get that picture in our minds of times past….SOLD….The marketing team have earned their money…

Just stay with me and eat healthily with moderation…exercise where and when you can and see the pounds drop off…Slowly but surely…

Thank you for reading…xxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about there are now regular columns on my blog this year. It is important that we are mindful of the world we live in…These honeybees dining on forget me knots say it all to me…

forget-me-not-257176_640

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

More and more of my blogging friends have joined me on MeWe…A social media site which is fairly new and which promises much without the restrictions some other social media sites are choosing to impose on many of us…Join me if you will on  MeWe

Carol is a contributor to the Phuket Island Writers Anthology: 

Connect to Carol

Blog: 
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Facebook

Pinterest: 

Email:

Thank you once again for reading this post I hope you all have a lovely week, stay safe  xx

 

 

 

 

 

 

 

 

 

 

Eat Smart, Eat Healthily and lose weight…No gimmicks just common sense.

Good morning everyone…I think after all these wacky diets and yes I have another one for you today…Just so it highlights the lengths some people go-to for a quick fix…Quick fixes never work…All of us here are in for the long haul…It stays off…FACT…We love our food…FACT…We limit but not exclude completely some food…FACT…I  ♥ Fudge… A DEFINITE FACT…

I also have a great success story…I love it when you guys feel comfortable enough with these Tuesday posts to know that there is no blame and shame here…Just good days and bad days…But hey…That’s’ life …

Whoever you are rich or poor, privileged or under privileged …Life has its ups and downs…We are the master of our failure or success…Just us…

Life has the habit of throwing a curveball at us or just getting in the way…Sometimes it is just not the right time we need to be kind to ourselves…We need to know it is ok to start again tomorrow…

I will now hand you over to Pete Springer...Retired Teacher and Author who will tell you how he succeeded…eventually …The up’s and the down’s told with honesty…   

So please pop over and read Pete’s story and leave a comment as he deserves a big congratulations...

Well Done… Pete.

A helping hand adventure-1807524_640

Thank you for sharing your story with us, Pete … I chose this image as we all need a helping hand and I  had this fleeting thought about adding a rousing rendition of Climb every mountain at the Last night of the proms….But I thought that was taking it a tad too far and showing my age just a bit too much…Haha

Image by Sasin Tipchai from Pixabay

If anyone else would love to share their journey up’s or downs. successes or failures we are all in this together….Don’t be shy…I look forward to hearing from you…x

A question???

questions-1922476_1920 (1)

Last week I posted a recipe for snack bars…One of the ingredients was coconut oil which not everyone likes or may have an allergy to …

The question from Michelle at macjam47… Was…

Your snack bars look delicious! I plan to make them, but my husband doesn’t like anything with coconut or even smells like coconut. I will trade out the coconut oil for another healthy oil. Any suggestions?

I suggested olive oil which I have used when cooking (brownies) Two other healthy oils are grapeseed or avocado oil neither of which I have used in snack bars I don’t know if any other readers have…?????

Can anyone advise on this, please???

Recipe Corner…

It does seem that sunny days are happening around the world and if they are not and you want soup then give shout and you shall have soup but for now some light summer recipes…

This recipe was just sort of made up ..we had a friend staying with us from England and decided to steam some fish the Thai way but it was too big for our steamer so instead we baked it in the oven covered with foil and just removed the foil 5–10 minutes from the end of cooking and it was very nice. Ideal for a summer evening or brunch with salad…

Sea Bass with Lime, Ginger and Fennel.

Fish with Lime and fennel

Ingredients:

  • 2  Sea bass/ Bream or Carp – whole, scaled and gutted
  • Bunch fennel fronds or you can use while fennel sliced we just stuffed the cavity with the fennel fronds.
  • 3 Shallots – peeled and halved (for fish cavity)
  • 1  Bulb Garlic – unpeeled, halved (for fish cavity)
  • Thumb of Ginger – Sliced finely (for fish cavity)
  •  Lemon or Lime, (remove the skin because the skin makes it bitter) this was a tip I picked up after we had made ours… from my  Thai daughter in law…. Always something to learn about cooking…

For the Sauce:

  • Dark & Light Soy Sauce
  • A splash of coconut oil  or a splash of Chilli Oil
  • Sugar
  • Lime
  • Fresh Chilli

Garnish (optional)
Few sprigs Coriander chopped
Spring Onions – sliced longways

Let’s Cook!

Preheat the oven to 180 C.
Place the fish on a baking tray.

Prepare the vegetables and stuff inside the fish and around the tray. Make some diagonal cuts across the fish and push in a slice of lime… Drizzle with some olive oil and cover with foil.
Bake for 40 mins, then remove the foil and turn up to 250 C for a further  5-10 mins till skin is golden brown and crispy.

Fish with lime and fennel (2)
Rest for 5 minutes…Serve and enjoy!

Minimal fuss and time in the kitchen and delicious…

Wacky Diet Corner…The Sirtfood Diet…

I must be living in a bubble as I have never heard of half of these supposedly great diets…So here goes this is what I have deduced from my research…If anyone has tried it and disagrees and finds it a positive diet plan which works long term then please spill the beans…

For the first 3 days, you drink this green juice 3 times a day and eat a sirtfoods dinner…The aim is you consume no more than 1000 calories for the first 3 days…The juice drinks are 90 calories each which is 270 calories so your evening meal should be no more than 730 calories and not to be eaten before 7.30 in the evening…

To make the juice you need a juicer, not a blender or Vitamix as apparently, it then tastes like green sludge…A blender and you must purchase the diet book for the Sirtfood recipes…No guesses to where my thoughts are leading me…

Sirtfood Green Juice

  • 75 grams (2.5 oz) kale
  • 30 grams (1 oz) arugula (rocket)
  • 5 grams parsley
  • 2 celery sticks
  • 1 cm (0.5 in) ginger
  • half a green apple
  • half a lemon
  • half a teaspoon matcha green tea

Juice all ingredients except for the green tea powder and lemon together, and pour them into a glass. Juice the lemon by hand, then stir both the lemon juice and green tea powder into your juice.

Now matcha green tea can be expensive..kale you may only be able to buy in season and the buckwheat noodles for your evening meal may also prove to be hard to find and expensive…

There are no long term studies to back up these thought processes and excuse me for being the sceptic here but I have to buy a juicer, purchase a book and if I don’t already purchase foods, not on my everyday shopping list…that is another expense…

This smacks of trying to include foods we all know are healthy for us and foods which most people like to indulge in ( clever)…It also smacks of exclusion which is not healthy long term, profiteering..hush thy mouth, Carol…And to top it all a diet no one could sustain for any length of time and if they did and then resumed normal eating would then pile on the lbs…

Thoughts anyone???

No more...Diets Healthy eating 30th October

That’s all for this week I do hope you will read Pete’s remarkable story of weight loss success by just eating sensibly and increasing his exercise…

It is sustainable and doesn’t cost an arm and a leg…It is just healthy eating and some exercise…

I hope that you have enjoyed reading this and that it proves helpful to you in your healthy eating journey xx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

More and more of my blogging friends have joined me on MeWe…A social media site which is fairly new and which promises much without the restrictions some other social media sites are choosing to impose on many of us…Join me if you will on  mewe.com/i/caroltaylor3 

Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

Connect to Carol

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a creative week ahead x

 

 

 

 

Smorgasbord Health Column – Influenza – The herb Goldenseal.

Cold and flu time is creeping up on many of us…If you are looking for natural remedies then this post offers some good advice 🙂

Smorgasbord Blog Magazine

In the last few health column posts I have covered the upcoming influenza season with news of a mega-vaccine and how to boost the immune system to prevent infection. I also mentioned the preventative and therapeutic properties of Echinacea and  in this post I want to follow up with another herb with similar properties but is not quite as popular.

You can find these posts in theHealth Directory

Echinacea is an herb that might help prevent infections from colds and also help alleviate the symptoms if you actually caught one. Goldenseal has similar properties and also has a number of other reported medicinal properties including being anti-bacterial, anti-viral, anti-fungal as well as being full of nutrients. It contains Vitamins A, C and E, B-complex, calcium, iron and manganese.

A word of warning about Goldenseal, it is a uterine stimulant which means that you should not take if you are…

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Healthy Eating …No more Diets…

sundried-tomatoes-massamum-curry

Good morning from sunny Thailand although there could be a black cloud on the horizon when I jump on the scales today…Maybe if I just gently step on they will be kind…

Wow, but that was the few days that was in Phuket and I was true to my word I did not write a thing in my food diary…And did I enjoy my food??? Oh Yes…

So take a pew and I will tell all… 

lola roxy and sophia at shipwreck

It started with two flight delays and no I didn’t partake no alcohol just H2O( water) …I have an unwritten rule that I don’t drink when flying…It doesn’t help with the jet lag or the swollen ankles so over the years I have learnt…and, of course, I make up for it when I land so this lady doesn’t miss out…

On arrival ..late and my friend had eaten…so I opted for my favourite Grapow Moo washed down with 2 glasses of wine…

grapow- krapow-egg-pork

After a catch up we eventually went to sleep …

Woken by the sounds of cups clinking…we had a cuppa( tea) on the balcony then showered and took a walk…Oh… it hasn’t changed all the ticket touts selling their wares but we wanted breakfast so we opted for a buffet breakfast at the nearest beach hotel… It was …not a joy really…aimed at the tourist market…nothing to write home about …

So I opted for a Thai omelette which is an omelette with fish sauce and chillies and she added cheese before I could stop her..but it was ok…

 

Time for a walk we strolled along the beach and then we decided to take a walk to meet our other friend…At this point I will just say I love my friend Barbara aka Sofia..her sense of direction…She hasn’t a clue…

bangtao-beach-Phuket

A nice walk though and I chatted to a few people along the way…It  was thirsty work walking  so first drink of the day was a lovely mango smoothie…and  Sofia had a banana and pandan smoothie..

mango-smoothie

Refreshed… we set off…heading for Mini Golf which was our first watering hole… a ginger and lemongrass mojito minus the rum..a mocktail they call it…

mocktail-mojito

Lovely chicken satay to eat… I just love the Thai peanut dip and a lovely cucumber and chilli one …

chicken satay

Lola, Roxy and Sofia are now in the house!

Just in case you were wondering and I think it must be an American thing…For a while when we had our restaurant I heard the staff talking about Sofia and in the end said no her name is Barbara but apparently not or not when she is out…So we became Sofia, Lola, Roxy and Ethel… Who unforunately couldn’t join us…In case you are wondering I am Roxy…

Next stop...A reunion with our Thai friend Iddy who happens to work @ A wine bar…We had to drop by and say hello…

olives-crostini

The sun dried tomatoes from Italy were awesome as were the olives …Two bottles of wine later we headed for Ann’s Kitchen where I had the best Penang Red Curry I have had for a while it was lovely…

penang-Thai-curry

Next stop …This little bar we know…. a few G & T’s later and after some great music and a little boogie we retired to bed…

gin tonic

I think by now you understand why I am not keeping a food diary… Well I am sort of though but in my head…

Up bright and early it was a banana for starters…Sofia had the muffins…I needed to top up my potassium…I just knew it was going to be one of those days…

Patong here we come…I love that drive the scenery is awesome…

First stop ..well we all had a couple of little stops to make so the Irish Times was our meeting point…It was now 11am but I am sure it was 5pm somewhere in the world so those couple of  glasses of wine were welcome as we chatted and caught up…

On to Absolute for lunch and I had a lovely Massaman Curry very nice and my drink as I knew the next stop was Ship wreck ( our favourite) bar in Patong…

massamum curry at Absolute 1

I had a Komucha…I am not snitching here but my two friends …Sophia and Lola ..they were on the hard stuff…Me? I  paced myself…

Ship wreck and I could have been wrecked and quite early in the day…so I was again on the water…

lola roxy and sophia at shipwreck

Time for a sundowner and nowhere better than one of my favourite Beach side restaurants …The wine flowed as did the prawns, garlic and some lovely very thin sort of bread with goats cheese and things…

beach cuisine girls night out

Time for a tune or two accompanied by some G & T’s…

And now to sleep….

sleeping-1353562_1280

Breakfast at Waya’s was fruit and lovely cinnamon bread and fresh coconut water….

A last stop at the wine bar and we headed for the airport…..

airplane-161163_1280

1lb on…That is a minor miracle….So I am happy with that and back on the food diary

When I say no to diets I mean sensible healthy eating BUT sometimes to take time out and enjoy is ok..So no beating yourself up I don’t..Just get back on it … 1 lb on considering what I ate and drank is really good…But we did some walking and I gave myself a little break at some watering holes and stayed on the H2o aka water…You must keep hydrated in the sun and it worked …I enjoyed some great food( guilt free) and cocktails and a few bottles of wine but ..Back on it now as Christmas is coming and the only thing getting fat will be the goose…WON’T IT?????

How do you cope with a holiday and breaks??? Any tips to share???

Please let us know in comments…

About Carol:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use have to improve our health and wellbeing.

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Until next time I hope you have enjoyed my mini-break and how I deal with holidays and breaks…Life is for enjoying as is food BUT moderation is a lifestyle and if you are serious it works…xxx