Blog Update

Monday, 16 October 2017

(Photo Credit: Jane Beadnell Photography (http://janebeadnellphotography.co.uk/)

Welcome to a blog that is all about wellness for the over 40s. Here you will find blog posts to help you maintain (or restore) your natural state of health. You will also find a vegan recipe each Monday and you can learn about growing organic food from the blog posts on the 40plusandalliswell allotment. 
If you like yoga I also have a 'sister' blog, Flexiladiesyoga.

I hope you enjoy my posts and will visit the blogs often!

Thank you for your support- sending my love to you all.

Please see below for my latest post!







Meatless Monday : Vegan katsu curry


This Japanese curry is usually made with chicken but my breaded tofu pieces make a good substitute that even your meat eating friends will love.  If you are trying to cut carbs in this run up to Christmas you can substitute cauliflower rice for brown rice.  You can use fresh cauliflower or, as I discovered when I had no fresh cauliflower, frozen works just as well. Let it defrost for a few minutes before whizzing it up in a blender.  Spread the ‘rice’ out on a baking tray which you have sprayed with olive oil spray and spray once more.  Bake with the tofu pieces

Vegan katsu curry

Serves 2 

You will need

450g pack tofu
3 tbsp tamari
75g polenta
Olive oil spray for greasing

For the sauce

1 tbsp olive oil
1 small red onion, peeled and finely chopped
1 small carrot, julienned
1/2 med courgette, diced
½-1 tbsp curry powder 
½ tsp garam masala
Pinch chilli flakes
Pinch stevia
½ tsp salt in 400 ml hot water
1 tsp cornflour

To serve 

Brown rice or cauliflower ‘rice’ (see above).

Drain the water from the tofu and place between sheets of kitchen towel to remove as much of the water as possible from the tofu.  Cut the tofu into small squares and place in a bowl with the tamari.  Stir gently then place in the fridge for around an hour.  After an hour turn out onto a greased baking tray.  Sprinkle with the polenta and stir until the tofu is coated on all sides.  Place in the oven at 200 degrees for 20 minutes with the cauliflower ‘rice’ if making - keep an eye on the ‘rice’ it may be ready before the tofu.  

Meanwhile make the sauce. Heat the oil and cook the onion for 2 minutes. Add the carrot, courgette, spices and a pinch of stevia and continue to cook for a minute.  Add the salt water and bring to the boil.  Reduce heat to simmer and cook for about 15 minutes.  Mix the cornflour with a little water and stir into the sauce.  Stir until thickened.  

To serve divide the rice or cauliflower ‘rice’ between 2 bowls, top with the tofu pieces then spoon over the sauce.

Enjoy

If you are enjoying my blogs please consider making a small donation but please do not feel this is a condition of enjoying the blogs. Please see- 
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Thank you






This week on Flexiladiesyoga

Sunday, 15 October 2017


In this week's strength and flexibility video we focus on the spine.
This blog post was included in the online paper 'Yoga Vitality Magazine'-https://paper.li/Yoga_Vitality/1336524135#/

Autumn is dominated by vata dosha, meaning unsettled, windy weather. Salads begin to pale and nature provides us with delicious foods we can eat cooked, such as apples.
Why not try my hot apple and fig cake recipe on my 'sister' blog-http://flexiladies.blogspot.co.uk/2017/10/an-autumn-ayurveda-recipe.html

If you are enjoying my videos and blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs. Please see-http://flexiladies.blogspot.co.uk/p/support-this-blog_44.html


Thank you

Be breast cancer aware-more ways to cut your risk


October is breast cancer awareness month. We have already looked at some of the ways we can lower our risk of breast cancer.  Please see 'Love your breasts'. In this blog post I want to look at some more ways we can lower our risk.  Basically anything that boosts your immunity will also lower your risk.  The reason for this is that if a cell in your body ‘goes rogue’ that is develops a fault when it divides, a healthy immune system will seek it out and destroy it before it can further divide and cause trouble. 
One simple way you can do this is ensure you have a good night’s sleep. Please see 'Love your sleep'. Also ensure your room is completely dark.  This can be achieved with black out curtains and this is especially important if you work night shifts.  Exposure to light during sleep time lowers melatonin which suppresses the growth of breast cancer cells. Also make sure there is no light from technology - mobile phones, TVs etc in the bedroom while you sleep.
Make sure you have adequate vitamin D – try to get out every day, summer and winter, even if it is only for 15 minutes in your lunch break.  I would also recommend a supplement in the winter months.  Vegan sources of vitamin D include mushrooms and fortified dairy free milks and cereals.  Please see 'Bring on the sun-Vitamin D, the sunshine vitamin'.
We are learning more and more about our gut health and immunity.  One of the ways the gut can boost immunity is by producing serontin, the mood boost hormone.  Did you know that 90% of the body’s serontin is produced by healthy gut flora.  This hormone reduces stress which is an immunity zapper.  Another way a healthy gut can help ensure a healthy immunity is the B vitamins that the gut bacteria produce.  B vitamins are important to a calm nervous system, again lowering stress.  Gut bacteria also reduce toxic build up in the gut which can lead to toxins in the body which interfere with immune cells.
For healthy gut flora avoid sugar, refined carbs, processed foods and alcohol.  Include prebiotics such as onions, garlic, bananas etc an your diet, 'live' dairy free yoghurt and fermented foods.  You might also want to take a probiotic supplement. 
Take time for rest, relaxation and meditation to counteract stress, an immunity zapper. Please see 'Reduce stress, increase wellbeing'. Also, the Playlist on my YouTube channel 'Yoga for stress series'.

You might also like:-
If you are enjoying my blogs please consider making a small donation but please do not feel this is a condition of enjoying the blogs. Please see- 
http://40plusandalliswell.blogspot.co.uk/p/blog-page.html 


Thank you


Meatless Monday : Yellow split pea dhal with nigella seed naan bread

Monday, 9 October 2017


Now that Autumn is here salads have started to lose their appeal.  If you read the yoga blog regularly you will know that according to Ayurveda, yoga’s ‘sister’ science, the recommendation for Autumn is foods that are warm, moist and spicy.  To read more please see Ayurveda and autumn 
This split pea dhal fits the bill perfectly.  

Yellow split pea dhal with nigella seed naan bread

Serves 2-3 

You will need

For the dhal 

100g dried yellow split peas (the no need to soak kind)
1 tbsp oil
1 onion, peeled and chopped
120g chestnut mushrooms, sliced.
2 cloves garlic
½ tsp ground ginger
1 tsp turmeric
1 level tsp cumin
1 level tsp garam masala
¼-½ tsp chilli flakes 
½ tsp mustard seeds
2 curry leaves
1 tbsp lemon juice
1 tsp salt in 150 ml hot water
2 tbsp tomato puree
1//2 can coconut milk
Handful spinach leaves

Rinse the yellow split peas and put them in a saucepan. Bring to the boil and reduce heat to simmer for at least 45 minutes.  Stir occassionally to prevent the peas sticking to the bottom of the pan.  When tender, drain thoroughly.

Heat the oil and cook the onion around 3 minutes.  Add the garlic, mushrooms and spices and continue to cook for a further 2 minutes adding some of the salt in water if necessary.  Add the yellow split peas, tomato puree, lemon juice and the remaining salt in water.  Bring to the boil, then reduce heat and add the spinach.  Cook for 2 minutes or so while the spinach wilts.  Stir in coconut milk and heat through.  Remove the curry leaves and serve with the naan bread.

For the naan bread
250g flour (I used khorasan flour, an ancient wheat but rye or spelt would be great)
½ tsp salt
1 sachet quick acting yeast
120ml almond milk
1 tbsp olive oil
½ -1 tsp nigella seeds
Olive oil spray for greasing

Mix the dry ingredients.  Heat the milk and oil to warm and stir into the flour.  Knead according to the instructions on the yeast packet.  Usually knead for 10 minutes, cover with oiled cling film and rest for up to an hour in a warm place to double in size.  Tip the dough out onto a floured surface and knead again.  Shape the dough  - traditionally tear shaped but this is optional. Place on a baking tray that has been sprayed with olive oil spray. Leave for a further half hour. Place in a pre-heated hot oven on a for around 10 minutes.  Serve with the dhal.

If you are enjoying my blogs please consider making a small donation but please do not feel this is a condition of enjoying the blogs. Please see- 
http://40plusandalliswell.blogspot.co.uk/p/blog-page.html 


Thank you



This week on Flexiladiesyoga

Sunday, 8 October 2017



In our video this week we work on combining leg strength with flexibility. The meditation focuses on looking to our ‘roots’ to be strong and free from things that are not serving us.
Blogpost and yoga video on my 'sister' blog-http://flexiladies.blogspot.co.uk/2017/10/strength-and-flexibility-legs.html

Rest and relaxation are important to help keep us young in oh so many ways and yoga is just the thing to help us rest and relax.
Today's blog post is a restorative sequence to promote rest and relaxation.
Please see my 'sister' blog-http://flexiladies.blogspot.co.uk/2017/10/youth-boost-yoga-rest-and-relaxation.html



If you are enjoying my videos and blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs. Please see-http://flexiladies.blogspot.co.uk/p/support-this-blog_44.html
Thank you

Eat a rainbow – purple fig




The end of this series has been a long time coming but here it is at last.  Figs are in season!  Enjoy them while you can – they won’t be here long. They satisfy a sweet tooth if like me you avoid sugar but sometimes want something sweet  - I know they have fruit sugar, fructose but they are also packed with fibre so they do not cause the blood sugar ‘spikes’ that sugar does – just don’t eat too many.  As well as fibre they are a source of calcium and magnesium, both good for bone health.  They are also rich in antioxidants which are good at this time of year for boosting immunity.  A tip top immune system will also reduce the risk of cancer because your immune cells will destroy any cells that 'go rogue', that is mutate when they divide.  
For extra sweetness try baking figs.  Spray a baking tray with coconut oil spray.  Cut the figs in two and place on the tray cut side up.  Spray the figs with coconut oil and sprinkle with stevia and a little cinnamon.  Bake at 200 degree for 10-15 minutes. Enjoy with coconut cream.  
Other purple fruits and vegetables in season right now include blackberries, plums and still just about in season are aubergines.

You may also like:-

'Eat a rainbow-Red cabbage'

'Eat a rainbow-Sweet potato

'Eat a rainbow-Grapefruit'

'Eat a rainbow - Greens'


'Eat a rainbow - Blueberries'


If you are enjoying my blogs please consider making a small donation but please do not feel this is a condition of enjoying the blogs. Please see- 
http://40plusandalliswell.blogspot.co.uk/p/blog-page.html 


Thank you