EYES, HEALTH AND BEAUTY

If you leak urine when you laugh, cough, sneeze, or exercise, this is stress incontinence and it's really common.  If you have it, you may be too embarrassed to seek help.  Fortunately there is much that you can do to help yourself. When I was teaching pre-natal yoga, I always emphasised to 'my'  mums-to-be the importance of doing their pelvic floor exercise, not only before the birth but afterwards too, in order to avoid problems further down the line.  The reason for this is that pregnancy is one of the main causes of weakened pelvic floor and stress incontinence.  The lack of oestrogen at menopause may also weaken the pelvic floor.  The good news is that it's never too late to start strengthening your pelvic floor.  Try the following exercise- Sit on a rolled up blanket or cushion with the soles of your feet together.  When you look down at your legs they will be in a diamond shape.  For this exercise the feet represent your pubic bone, yo...

I have been having a spring kitchen cupboard sort out and I am using up 'odds and ends' of food so that I can have a fresh start. This recipe was made from a part pack of farro that I had in the cupboard.  I have used some asparagus in the recipe as this is in season right now and some earthy flavoured wild mushrooms (shop bought!!!)  I also like contrasting textures so I have topped the farro with a 'parmesan' crumb.  For even more contrast in texture, spread out the crumb on a baking sheet and bake for a few minutes in the oven.   Farro risotto with asparagus, wild mushroom with 'parmesan' crumb Serves 2 You will need 1 onion, peeled and chopped 2 cloves garlic, sliced 150g farro 180g asparagus, discard 'woody' ends 100g wild mushrooms (shop bought!!!)  1 tbsp apple cider vinegar 700ml approx hot water with 1/2 tsp pink salt 'Parmesan crumb' 30g cashews 2 tsp nutritional yeast pinch salt 2 tbsp breadcrumbs, preferably from homemade bread To mak...

The best decisions are born of a combination of both reason and instinct. In this week's #yoga video the intention is to calm our minds so that we can be more aware of our subconscious feelings. Please see my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/03/rebalance-instinct-vs-reason.html Kapha season lasts from late winter through spring and if we do not take steps to balance kapha, the result may be seasonal allergies, slow metabolism and bloating. The yoga sequence on my 'sister' blog will help boost metabolism, reduce bloating, stimulate the thyroid and increase circulation-  http://flexiladies.blogspot.co.uk/2017/03/spring-metabolism-boost.html In this week's yoga anatomy bites we are looking at internal and external rotation.  Please see my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/03/yoga-anatomy-bites-internal-rotation.html

These vegan, no-added sugar b lueberry muffins with blueberry frosting make a perfect teatime treat for Mother's Day! No-added sugar bakes don't tend to keep for long, but when they are this tasty, they won't hang around long!!! Blueberry muffins with blueberry frosting  Makes 12-18 muffins You will need 100g dairy free spread 18g stevia  2 egg equivalent (mix 2 tbsp oil, 2tbsp rice flour, and 4 tbsp almond milk in a bowl) 250g rice flour 2 tsp baking powder 125ml almond milk 120g frozen blueberries, defrosted For the frosting coconut cream from 2 cans coconut milk 4 tbsp blueberries (or for a smoother mix use the juice from the defrosted blueberries). Cream the dairy free spread with the stevia.  Add the 'egg' mixture and the flour and mix.  Mix in the milk to obtain a batter then carefully fold in the blueberries.  Divide the batter between 12 cupcake cases.  Bake in a pre-heated oven at 180 degrees for 18 - 20 minutes.  Allow to cool. To make the f...

Want a change from flowers and chocs to give to mum this Mother's Day?  Why not pamper her with these homemade bath salts?  Made with Epsom salts to soothe any aches or pains (please see http://40plusandalliswell.blogspot.co.uk/2015/12/been-out-christmas-shopping-restore.html and lavender buds for tranquility, they make an ideal gift to give mum a little spoiling.   DIY lavender bath salts You will need Epsom salts Lavender buds Reusuable muslin bags  Air tight jar Place a couple of scoops of Epsom salts in the jar.  Add a layer of lavender buds and continue until the jar is full. Label and decorate with a ribbon if you wish and give it to mum with the muslin bags.  To use fill a muslin bag and place it in the bath (this prevents the lavender buds clogging up the bath). Happy Mothers' Day!

This week's recipe is a great one to include if you are trying to shift a few winter pounds now that spring has arrived.  It is a low carb meal but satisfying.  Now, I'm no calorie expert but I reckon that this is 450 calories per portion.  Add a green vegetable and you still have a main meal for around 475 calories. Who knew trying to lose a few pounds could be this delicious? Chilli stuffed squash 1 whole butternut squash, cut lengthways into 2 and seeds removed. 1 tbsp olive oil 1 onion, peeled and chopped  2 cloves garlic 100g dried soy mince 1/2 - 1 tsp chilli flakes 1/2 ground cumin  1/2 tsp coriander 3/4 tsp pink salt in 400ml boiling water pinch stevia 100g tomato puree 20g vegan cheese, grated Place the butternut squash on a baking tray and roast at 200 degrees about 45 minutes until tender.   Heat the oil and cook the onion for 3 minutes.  Add the garlic and cook for a further minute. Add the dried soy mince together with the pink salt in boi...

Sometimes we take on more than we can handle because we don't want to say 'no'. The yoga video on my 'sister' blog will help you establish boundaries which will help reduce stress- http://flexiladies.blogspot.co.uk/2017/03/rebalance-establishing-boundaries.html It has been known for some time that the healthier your heart, the less likely you are to develop impaired cognitive function, Alzheimer's and dementia. On my 'sister' blog we practice a sequence for heart health which will also help keep your brain healthy-  http://flexiladies.blogspot.co.uk/2017/03/yoga-for-brain-part-5-cardiovascular.html In today's anatomy bites, we look at adduction and abduction. Please see my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/03/yoga-anatomy-bites-adduction-and.html

Please note - If you are on any medication please check with your doctor before eating grapefruit as grapefruit can lead to detrimental interactions. However, there are still many other yellow fruits and vegetables for you to enjoy. We are always being told to 'eat a rainbow' that is different coloured fruit and vegetables and there is a good reason for this.  Different coloured fruit and vegetables have different antioxidants, vitamins and minerals so by eating a variety, you are taking steps to boost your wellbeing. Grapefruit is in season right now - did you know that they get their name because they grow in clusters like grapes?  They grow all year round but the best, from Florida and Texas are available from November to June. Grapefruit are at their sweetest right now in late winter /early spring. Grapefruit is a citrus fruit so that it is bursting with vitamin C which helps keep your skin healthy and elastic, your immune system, heart and eyes in tip top condition and ca...

Happy St.Patrick's Day! Celebrate with this mint choc chip nice cream! We've used a chocolate coin for decoration - make sure it's a vegan one if you are going to eat it, or just use it for decoration.  Recipe- http://40plusandalliswell.blogspot.co.uk/2017/01/treat-yo-self-mint-choc-chip-breakfast.html We've recently discovered we have Irish ancestry - a great excuse to celebrate St.Patrick's Day! If you like crafts, how about making this shamrock banner with a hidden pot of gold? “May your troubles be less Your blessings be more. And nothing but happiness Come through your door.”

Almost half of all women get a UTI, urinary tract infection, at some point in their lives.  Men are more prone to UTIs after age 50.   Symptoms include pain when urinating, needing to 'go' frequently, fatigue, abdominal and low back pain, foul smelling urine and blood in urine.   90% of UTI's are caused by E. coli bacteria which is why the conventional treatment is antibiotics but you can become resistant to these resulting in recurring infections.  It's worth trying to clear up your UTI naturally therefore but if your symptoms do not clear up after a few days, do see your doctor - if the UTI spreads to your kidneys, it can cause big problems. You know if you read this blog that probiotics are important for gut health and mental wellbeing (the gut is often referred to as the 'second brain') but did you know that probiotics are also good to prevent and treat UTIs?  This is because when you get a urine infection, the flora that occur naturally in the urinary tra...

This substantial lunch was made from a few odds and ends of vegetables I had left in the fridge-a great way to avoid wasted food and to add to your 'five a day' (the thinking now is that your five a day should be 'nine a day' but every little helps).   Vegan Minestrone Serves 2 1 tbsp olive oil 1 onion, peeled and chopped 2 cloves garlic, peeled and sliced 2 small carrots, scraped and sliced 1/4 medium swede, peeled and chopped 1 courgette, sliced 200g tomatoes, diced 4 tbsp tomato puree 3-4 chestnut mushrooms 1 tsp pink salt 2 bay leaves 1/2 tsp thyme 1/2 tsp oregano 1/2 tsp rosemary 1 can cannellini beans or borlotti beans, drainned 50g dried macaroni 20g grated vegan cheese Heat the oil and cook the onion for 3 minutes.  Add the garlic and cook for a further minute. Add the remaining vegetables, herbs and 700ml water.  Bring to the boil and then reduce heat to simmer for 20 minutes or until vegetables are tender.  Add the macaroni and cook a further 10 minute...

At some point in our lives we can all lose confidence in ourselves. In this yoga video and meditation, we focus on the third chakra to help us regain confidence once more. Blog post and yoga video on my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/03/rebalance-regaining-confidence-in.html This week's Yoga for the brain sequence is a moving meditation. Learning the flows will help you to form new neural connections and by making the sequence into a moving meditation, it will help increase grey matter in the part of the brain that governs learning and memory.  Please see my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/03/yoga-for-brain-part-4-new-neural.html Yoga anatomy terms can be a little confusing (to me at least!), so over the next few weeks we will be looking at them in manageable blog posts. We start with flexion and extension. Please see my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/03/yoga-anatomy-bites-flexion-and-ext...

It's March and the long winter wait is over - at last we can get out into the garden or on the allotment and start another year of growing delicious produce.  This is becoming even more worthwhile given the recent fresh food shortages and crop failures in Spain.   Over the winter, if you remember, we made a plan of what we would grow this year on the 40plusandalliswell quarter plot.  Please see ' Planning next year's organic gardening '. In addition we will be growing lamb's lettuce and various herbs in the greenhouse.  The dwarf french beans and dwarf broad beans, we will be starting off in the greenhouse in April ready to be planted out on the allotment or in a container later (more on this to come). At the moment the space on the allotment is occupied by winter onions.  These were planted last autumn and should be ready in April. At the moment also we have some cavelo nero, a delicious type of kale, growing but we will be eating this anytime soon. For now tho...

Today I am wearing red in support of 'International Women's Day', a campaign that highlights gender inequality that still exists today and celebrates the achievement of women. Last week we looked at the causes of piles, and how we can treat and prevent them.  In the short yoga sequence below we will be practicing poses to help ease constipation, one of the main causes of piles and boost circulation to the area to ease the discomfort of piles.  You will need two yoga blocks or equivalent. Apanasana - lie on a yoga mat with your legs outstretched.  Bend your right knee and draw your right knee in close to your chest.  If you have knee issues hold on behind your thighs otherwise you can hold on just below your knee.  This stimulates the ascending colon.  Hold for a few breaths then release.  Repeat second side to stimulate the descending colon. Squat with twist - stand with your feet turned out, toes turned out.  Bend your knees out to the...

This American version of the German hot dog, is usually made with a meat chilli.  My vegan version is topped with a bean chilli and cheese-it should delight even your meat eating friends!  Vegan Chilli dogs Serves 2  2 - 4 vegan sausages 2 hot dog buns For the bean chilli 1 tbsp rapeseed oil or organic olive oil 1 onion, peeled and chopped 2 cloves garlic 1 tsp pink salt 1/2 tsp chilli flakes or to taste 6 tbsp tomato puree pinch of stevia 150ml water 1 can mixed beans  Topping Grated vegan cheese  Cook the vegan sausages according to the manufacturer's instructions.   Heat the oil and fry the onion for 2 minutes. Add the garlic and fry for a further minute. Add the salt, tomato puree, chilli, stevia and water. Cook for 5-10 minutes over a low heat adding more water if needed. Stir in the beans and heat through.   Split the hot dog buns and place a vegan sausage in each.  Top with the bean chilli then the grated vegan cheese. Serve with a side sal...

Emotional imbalance can result in the physical symptoms of disease.  In this week's yoga video and meditation the intention is to release stuck emotions through yoga postures and meditation. Blog post and yoga video on my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/02/rebalance-balanced-emotions.html The two hemispheres of the brain differ in that the right hemisphere leans towards more creative tasks whereas the left hemisphere is more analytical. Most tasks need both sides of the brain to be active. In this yoga sequence and breath practice the intention is to integrate right and left hemispheres of the brain. Please see my 'sister' blog- http://flexiladies.blogspot.co.uk/2017/03/yoga-for-brain-part-3-integrating-right.html Earlier in the week on my 'sister' blog we practiced some asanas and a breathing technique to integrate right and left hemispheres of the brain. Today, we practice a mudra for integrating right and left hemispheres of the brai...

The foods we crave tend to be sweet, fatty or salty.  Craving salty foods is a sign of adrenal fatigue - in a stressed world this applies to many of us.  We are also fighting our evolutionary history - in times gone by salt was in short supply so we are programmed to want it.   Our bodies do need salt to maintain the balance of fluids in the body and for muscle and nerve function.  But too much salt can lead to high blood pressure, a risk factor for cardiovascular disease and stroke and osteoporosis.  The recommended intake is three quarters to one teaspoon a day but many of us have more than this often from processed foods.   You may have noticed recently that I have switched to using pink salt rather than regular salt in my recipes.  This is not just because pink is my favourite colour!!! Pink salt is lower in sodium (salt is mainly sodium chloride) and contains many (80+) minerals including iron, which gives it the pink colour, iodine, calcium, pota...

We may not like to talk about some conditions but we shouldn't ignore them.  Over the next few weeks I will talk about them (I'm from Lancashire, UK and call a spade, a spade) and hopefully help you.  Around half of us will get piles at some point in our lives.  For me that was after my youngest daughter was born as so often happens because of the extra weight being carried.   So what exactly are piles and what causes them? Piles are swollen veins in the anal canal which can bleed when you go to the loo which can be really frightening.  Like me, you may even get frightened of 'going' which only makes the problem worse. If you have bleeding from the back passage, you must have it checked by a doctor to rule out any more sinister cause before trying to sort out the problem.  They can be caused by being overweight or pregnant as in my case - even so they are more common in men.  This may be the case because many men tend to have jobs that involve heavy l...