I am 88, in fairly good health (apart from fading eyesight and hearing!). Had a hip replacement last year and did the exercises they recommended every day for six weeks.
Just wanted to know if you can recommend any not-too-violent exercises as I am not attending a keep fit class at present (although the new hip has not given me any problems) I walk every day to the shops -about 10-15 minutes. Many thanks.
It’s important to stress that we need to be individually responsible for ensuring how suitable an exercise is for us, since everybody’s health issues, especially those in the over 80’s age group are variable. Some people will be fitter than others, some stronger, others less flexible or less stable. But it’s a fact too much sitting can result in slack abdominal muscles and slumped posture which encourages cramp and indigestion. Inactivity is bad for our hearts and circulation, and often results in swollen legs and feet.
Good circulation is important in preventing problems and walking as you do Mary is excellent whole body exercise. Blood that flows into the lower leg is helped back to the heart by the calf muscle acting as a pump, and the one way valves. Walking helps revitalize your body, re-oxygenate your system and improves your circulation and digestion
Simple exercises can add quality to your life. To improve the mobility of your shoulders and upper back stand with feet apart. With your right hand reach up and over your head as if climbing a rope (relax left knee if standing). Bring arm down and reach up and over with left hand (relaxing right knee). Repeat 10 times.
My 85-year-old mother suffers from osteoporosis. She recently fell and broke her hip and is in danger of losing her physical independence. I’ve heard that osteoporosis can run in families. Is this true? If so what can I do to avoid it? Anne D – Berkshire
Dear Anne, I’m sorry to learn of your mother’s accident. Osteoporosis – fragile bone disease affects 3 million people in the UK. 1 in 2 women and 1 in 5 men will break a bone mainly as a result of poor bone health.
However, in many cases it is a preventable disease, and not just a consequence of growing older. Look at your lifestyle. Does it include a well-balanced diet containing plenty of calcium plus vitamin D to build strong bones, and regular weight bearing exercise? This changes have been found to help prevent the disease. Some women are more at risk genetically and you need to be aware of this. So, Anne, please consult your doctor.
He may recommend a change in lifestyle, HRT (hormone replacement therapy) or specialized drugs to slow down bone loss and maintain bone density. Talk to your Doctor about your bone density. It can be monitored with a bone scan (Dexa) screening although it’s not always available on the NHS. Alternatively, you could contact a private clinic that would perform a bone scan for a fee. Good luck Anne and for more information www.ros.org.uk
With everyday use of techie gadgets we all end the day with a serious ‘crick’ in the neck!! Here’s my solution
Ex 1 Shoulder Shrugs
To mobilise your shoulders and release tension, sit or stand and simply shrug up both shoulders towards your ears. Now relax and simply drop your shoulders pushing down with your arms. Repeat 10 times.
Ex 2 Forward Neck stretch
To release neck tensions sit or stand upright. Carefully bend your head forward, lengthen your neck and tuck in your chin until you feel a stretch at the back of your neck. Hold for 5 seconds and relax. Repeat 5 times.
Ex 3 Side Neck turns
To release neck tension sit or stand as before, looking straight ahead. Turn your head and look around to the right side as far as possible. Feel the stretch and hold for 5 seconds. Bring head back to look centre, and then turn head on and around to look left, and hold for 5 seconds. Repeat turning and stretching both sides, 5 times.
Ex 4 Shoulder and Chest stretch
To stretch out tight chest muscles sit or stand, place hands behind your back on your bottom. Carefully pull your neck in and back, pull shoulder blades together and back and stretch out your chest. Hold for 5 secs and relax. Repeat 5 times.
Hello, I’m Diana Moran and welcome to GetReady4AnyAge.com.
As the CoronaVirus hits the most vulnerable in our community, I’ve created a resource to help those of us over 70, who the Government has now asked to self isolate.
I was 81 this year and decided to self isolate myself at my home in Surrey. Over the next few weeks I’ll be sharing exercises with you which can keep you healthy at home – and a video blog of how I managed under lock down. I’d love to hear from you too so please go to our contact page and tell us what you’re up to and share any tips with our followers here.
Keep checking back here and I look forward to hearing from you soon.
I hope you saw me on BBC Breakfast with some exercises which you can do at home. If you didn’t, then you can see the video at our home page http://www.GetReady4AnyAge.com
Hello, I’m Aggie MacKenzie – and I run a sister site to Diana Moran’s called www.aggiestips.com
Each day I share my tips with subscribers – free. And if you have a household tip you want to share with my community – I want to hear from you. So go to www.aggiestips.com and join me there. In the meantime,
See you soon
How to make tarnished cutlery shine again!
If you’ve been storing away stainless steel cutlery for a while, it may have tarnished.
And guess what – vinegar won’t shift the tarnish!
What you need is special metal cleaner such as Maas Metal Polish from Lakeland. It’s not cheap (£12.99) but a tube will last for ages and, most importantly, will work!
During a recent holiday to Crete my husband noticed that the whites of my eyes had developed a slightly yellowish tinge. That was a month ago now and my eyes still haven’t returned to normal. My sight hasn’t been affected and the colour change is minimal but noticeable to me. I am 51; could this be a side effect of the menopause?
Rona Gower, Cheltenham
Well Rona, by co-incidence I have just read the result of a small study claiming a link between yellow eyes and Menopausal 50-59-year-old women who had been taking Hormone replacement therapy, or Prempro. I will look out for further studies.
But normally the whites of eyes or sclera are white in colour, but one can get yellow sclera (also called scleral icterus) caused by a high level of bilirubin in the bloodstream. Bilirubin is made in the liver and is yellow in colour. If a person suffers from liver disease, the liver can no longer process the breakdown of red blood cells and bilirubin, its natural metabolic product, and no longer enters the bile. Instead it builds up in the blood and tissues, including the sclera of the eyes.
One of the first signs is yellowing, probably caused by blocked bile ducts, leading to a backup of bilirubin. More seriously it could be a sign of Cirrhosis of the liver due to an excess of alcohol damaging the liver. Or Hepatitis, caused by toxins – but most commonly by a virus that infects the liver, resulting in its dysfunction. Bilirubin backs up and the individual will suffer from jaundice. Rona, since your eyes have been affected for over a month I would advise you to drink plenty of water and to talk to your GP mentioning any medications you may be taking.
Diana Says: – “I am 80…in the high risk group. And I am self isolating. I am writing regular updates for people over 70 on my website… www. Getready4anyage.com There is already a lot of general info and advice for older folk up there but will now be adding videos and updates. It’s important to be informed and to get advice if we are to endure the Governments advice to self-isolate for 4 months! And….its most important to keep well….both mentally and physically. • And, it gives us time to tackle those chores you’ve been putting off for months. • Clear out cupboards, wardrobes and drawers. • This is an excellent opportunity to get tech savvy… • Things on your phone like WhatsApp and Skype… helping you keep in daily touch with friends and family. • Try to get out and keep active at times when there are less people about…first thing in the morning or later evening. • Simple walking is an excellent form of exercise. • Some shops are planning to open early for we older ones when there are less shoppers. Our age group have faced difficulties before and come through smiling. So a bit of flu isnt going to stop us! Look on the website….Ready4Anyage.com….for more information and advice Finally… .KEEP FIT AND CARRY ON!
Dear Diana, I work from home and spend a good part of my weekdays around the house. I’m also a fidget so leave my desk 100 times a day to do little jobs around the house, up and down stairs, etc. I tend to wear slippers for comfort but I’m realising this is not good for my feet. My home is cool, even in summer, so I’m looking for a recommendation for a ‘house shoe’. Here is my wish list. Kind regards, Anna Everitt …. Bristol
Phew! Anne this is a bit of a tall order but I have a few suggestions. Like you I work from home spending my time at the PC and taking regular breaks to do a few chores around the house and garden. Consequently, my requirements are somewhat similar to yours so I look for shoes made of natural, supple, durable leather with a fabric lining. Leather allows the foot to breathe and can provide long term comfort and gentle support. Shoes need to have a generous space in which to be able to spread your toes naturally, with soles that are shock absorbing, non-slip and provide underfoot cushioning. Probably like you I don high heels and dress up for special occasions or conversely fall into the habit of slopping around the house in non-supporting “ballet type” light, flat shoes.
Comfortable – for all day wear
Supportive – for all day wear
Suitable to wear socks with
Nice to have;
Modern style (neutral and inconspicuous)
Light outdoor use for taking bins out
Neither shoe is good for feet if worn over long periods and both can cause back pain, so look instead for comfortable shoes with posture correct heel height to encourage a good walking position. Feet vary in both length and width, but happily many of the great shoes around this season have adjustable Velcro fastenings or laces to ensure a great fit. These comfort shoes are no longer just practical and fuddy duddy, but come in exciting colours and designs to suit most tastes and can look great with both trousers and skirts. The best selection of shoes and sandals I have discovered recently are by Padders, Hotters and Clarks. Happy ambling!
One advantage of being older is not having to cope with menopausal problems such hot flashes, disturbed sleep and mood swings anymore! But what can be done to manage symptoms if they’re bothering you? Simple lifestyle changes can help, although some symptoms will go away on their own. Distressing hot flashes may be triggered by spicy foods, alcohol, caffeine, stress, or hot environment. So avoid when possible, dress in layers you can remove and take slow, deep breaths when you feel a flash starting.
Help sleeping problems by cutting out caffeine after lunchtime. Don’t smoke, avoid large meals and stop working on your computer several hours before your bedtime. Be more physically active in the daytime but not just before bedtime, because exercise isn’t conducive to sleep. Keep your bedtimes regular and avoid napping during the day. Sleep in a dark, quiet, cool bedroom and use it for sleep and sex only. If you can’t get to sleep read until you’re tired.
Getting a good night’s sleep and being physically active helps avoid mood swings, but if they really trouble you consider seeing a therapist or joining a support group. Talk to your doctor if you are depressed or are experiencing memory problems, like forgetfulness. HRT can be effective in helping regulate hot flashes, mood swings and other menopausal symptoms. HRT is not suitable for everyone, but your doctor may prescribe medications used for other conditions like epilepsy, depression, and high blood pressure, that may help with symptoms.If you still have periods, low-dose oral contraceptives (birth control pills) may help. If vaginal dryness is your problem a water-based, over-the-counter vaginal lubricant like K-Y Jelly can help make sex more comfortable.
Be aware that lower oestrogen levels brought about by the menopause lead to bone loss, and weak bones break easily. To keep your bones strong and to avoid osteoporosis (fragile bone disease) do weight-bearing exercises, such as walking, climbing stairs, or using weights. For bone health eat foods rich in calcium and vitamin D, or consider taking calcium and vitamin D supplements. After the menopause with changes in oestrogen levels plus ageing and possibly gaining weight or developing other health problems, there can be an increased risk of cardiovascular disease (CVD). If possible have your cholesterol and blood pressure levels checked. Not smoking, getting regular exercise and following a healthy diet are paramount to keeping you healthy and active in your postmenopausal years.
This painting is in Acrylics on canvas approx. 16 x 20 inches.
These gorgeous green Parakeets are a common sight where I live here in Surrey. It is rumoured that a pair of Parakeets escaped many years ago from a film set at Shepperton Studious close by. These noisy, sociable birds are a joy to behold on my bird feeders.
I admit to being a chocoholic which as you may appreciate could give me a bit of a problem in my professional life. As the Green Goddess I am expected to be on a permanent diet and never to be tempted by anything so sinful as a chocolate But I’m pleased to be able to tell you that contrary to the picture sometimes painted of me by the media I’m actually quite normal. In fact I am not fanatical about my diet and I have never been fanatical about any aspect of my life. I prefer the Philosophy of life which says “moderation in all things” and “a little of what you fancy does you good”
That isn’t to say that I over indulge. I don’t think I have ever really over indulged in anything in my life. How boring I can hear you say. No it isn’t – it’s just that I found out quite early in life that everything in moderation is the healthiest approach for mes me, it suits me and helps keeps me out of trouble. It also gives me plenty of scope. I have no real dietary fads or fancies and I like to think I eat a well balanced diet with plenty of fresh fruit, fibre and not too much fatty foods and as you might expect I take plenty of regular exercise. My well balanced diet contains a little of everything, including chocolate, which I love as much or even more so than the next person. And just like the next person I love chips and cream cakes and all kinds of “naughty but nice” things. And yes I do feel a little sinful when I partake of such goodies – but I also cherish, relish and enjoy the moment of consumption. But I don’t over indulge. Chocolates are special, they are treats and like all good things in life are to be enjoyed and remembered with pleasure.
Even so when I make choose, devour and savour my chocolate delights if I’m honest the calorie calculations are going on in my head. Subconsiously I’m asking myself “is this 50 cals or 100 cals” – and the vision of a pure green lettuce leaf io cals – takes shape in my mind as I continue subconsiously to plan a simple lunch for the following day. But I don’t have a problem with this. It’s one of my dietary secrets. It’s the way I can continue to indulge in one of life’s great pleasures – chocolate and not get myself hung up with guilt. It enables me to live and enjoy life to the full that day – whilst keeping a cautious eye to the future.
Of course I wouldn’t stuff myself full of rich chocolates every day. Chocolates are special and over indulgence in anything is potentially harmful and could damage my health. And anyhow it would bring me out in spots and Oil of Ulay wouldn’t thank me for that me for that. Excess calories from the chocolates which contain fats, sugar and nuts and all those other delicious things, would simply get stored up around my body in fatty deposits in most inconvenient places. Most of us women know where those places are don’t we? As the old West Country saying goes “When a man and a woman to 40 doth come – man puts on belly and woman a bum.”
What is they say about chocolate, biscuits, cakes and puddings and many other delicious treats “A moment in the mouth and a month on the hips. It takes a lot of hard work and exercises to work off the excesses. Fortunately I don’t mind all that but many women are not so keen Better to not over indulge and to keep chocolate as a special treat to appreciate in small quantities The best things in life come in small packages – or so they tell me and like many of the good things in life we must learn to use but not abuse. Even over indulging champagne can leave us feeling bloated and under par. But in moderation a few beautiful bubbles can lift our spirits and make an ordinary day seem quite extraordinary.
I was born and bred in the West Country and my school was situated in very close proximity to Fry’s of Somerdale – the huge chocolate factory near Bristol. It belted out the delicious aroma of chocolate all day long and when the wind was in a certain direction it permeated every pore of my body as I ran around on the sports field next to the factory. I often wonder if my chocoholicism started on that school sports ground. Since I was a little girl I have been interested in all forms of movement and sport and I danced and jumped and ran and swan, and all the time with that delicious chocolate smell up my nostrils! I associate the aroma of chocolate with happy healthy times.
I wonder how many of you have heard of or remember, a delicious little chocolate bar which was produced by Fry’s of Somerdale many years ago? It was called “5 Boys”. If so you have a long memory! For those of you or wonder what on earth I’m talking about, I should explain.
Over 50 years ago a bar of “Frys 5 boys chocolate” would compare with the Jelly Beans craze of today’s children. In other words it was often used as a bribe. You know the sort of thing…… “if you shut up and sit down I’ll give you some Jelly Beans” – or in my day “Diana behave yourself and if you are a good girl you may have a “5 boys”. On the wrapper of this small long milk chocolate bar was the clue – a series of 5 faces of a little boy. The first picture on the left hand side was a picture of misery. Then gradually over the series of 5 shots this miserable child miraculously changed from a sniffling brat into an smiling angel. And all from eating a “5 boys”. It made a big impression on me as a very little girl, it was a reward for being good, and led me to believe that chocolate had magic powers.
From innocent childhood I moved on into my teenage years. Unfortunately I was born too early to enjoy the swinging sixties and as a gawky young girl had to endure the restricted fifties. Chocolate played it’s part during those embarrassing times in the courting game as a symbol of love! Many a beau, some tall dark and handsome, others not, but rather spotty and short (disastrous for the elongated string bean that I was) – wooed me with HUGE boxes of chocolates tied up in a mass of ribbon. Chocolate was the language of love – fashionable and correct in the Fifties!
The young men must have watched too much TV, especially the advert “this lady loves MilkTray” as they fought for my favours and sought their rewards. Sadly for all but one those eager young men and the chocolate bribe failed. I still got to the Alter at the tender age of 19 intact. That reminds me – I must be owed an enormous box of chocolates!
As I got older my tastes became more sophisticated and there was a transition from milk to dark chocolate. Later still my taste buds changed yet again and I decided I enjoyed dark chocolate very much indeed – but I appreciated it even more, when it was given an extra “oomph” by the addition of a little liquor.
A few years ago I had teenage sons. Well – if I’m absolutely honest it’s many, many years ago since I had teenage sons. I know ‘cos they too grew tall, finally lost their spots, and are now fine handsome men of 36 and 38.
But believe me as teenagers Tim and Nick were a handful and often caused me angst and anger. But they soon cottoned onto the fact that their Mum was a chocoholic, and with their fast developing boyish charm discovered a way of getting around Mum. During the more difficult testing, teenage years, a box of liquor chocolates would often be presented to me as a peace offering after a family fall out. The chocolates became the signal for a truce. With the family at peace I would relax with the box of chocolates and savour the flavour – that was – until the next time!
Yesterday I was out shopping and i bought chocolate not for myself, not as a bribe, and not as a reward, but as a symbol of my love. The chocolate Easter bunnies may be getting fat, but my two adorable little granddaughters are getting excited about Easter and the thought of Chocolate Easter Eggs. For Jessica and Charlotte at the tender age of 2 and 4, chocolate is only occasional, but something very special. Nothing changes does it?
We Brits are a nation of animal lovers, me included. 51% of UK adults own a pet, 26% have a dog and 24% have a cat, both creatures that bring many of us happiness every day. We see our pets as friends and some researchers have suggested it is our need to take care of another living breathing thing. An ingrained need to nurture!
Animals make us human beings more compassionate, positive and generally happier individuals. Most pets love you unconditionally and are always there for you. And, no matter how bad your day has been they bring you joy, make you relax and you feel better. Our pets become our companions and friends and have one particular asset – unlike humans they don’t talk back!
I only began painting animals a few years ago. My first attempt was a horse named Ella whom my granddaughter Lucy adored to ride. Since then I have painted many of my friend’s pets and also my own cat Maisie. I’ve recently turned my attention to a few more exotic creatures, fish, turtle, monkeys, ponies and deer!
Majority of my animal paintings are 12 x 16 inches
You may feel like you can’t summon up the energy to get up and go, you feel tired and lethargic all the time, or you don’t feel like you can face the world. If so, this revitalising plan is for you. In as few as three days, you can reinvigorate your body, improve your energy levels and bring back that enthusiasm that seemed lost.
The energy process
Energy is created in the body from food. When we eat, our bodies break down ingested food into glucose, which is the main sugar that we use for fuel. It can do this from any food: cakes, rare steaks, spinach. Healthy or unhealthy, the body can use food as energy. However, its favourite sources are carbohydrate foods like fruit, vegetables, bread pastas and rice, because these foods can be broken down, it is combined with oxygen. This ‘burns’ the sugar and turns it into a unit of energy called adenosine triphosphate, which the cells then use store and use when they need it.
In a healthy, fatigue-free body, this process works without any problems and, as a result, we spend each day fully functioning and raring to go. Sometimes this energy process breaks down, however, and this is when we start to feel tired.
What goes wrong?
Many things can interfere with the energy process, but these are the four main problems:
1. You don’t have enough nutrients to trigger energy conversion.
2. You don’t have enough blood-sugar to produce energy quickly and cleanly.
3. You don’t have enough oxygen in the system.
4. You don’t have enough mitochondria – the constituents of cells that turn glucose into fuel
The solution – high energy plan
By following the energising plan you will boost your body and feel reinvigorated. Although it is given here as a daily plan, you should follow the plan for at least three days. Doing this will double up your energy levels in a long weekend, however one week is the optimum time to follow the programme
If you do not enjoy waking up early, try using a daylight alarm. This will at least wake your body up more gently. The level of light is slowly raised in the room, waking you up slowly and calmly.
Take Supplements one multivitamin supplement (Earthsource Wholefood multiple formula), one probiotic supplement (Advanced acidophilus) and one capsule of fish oil (Fish Oil Concentrate) (or if your vegetarian one evening primrose oil) with a large glass of water. This is the first of eight glasses of water you will drink over the entire day – aim roughly for one glass an hour. The supplements will not only provide nutrients but will also aid your digestion, maximising what you can absorb from food. Leave half an hour between these and eating.
Gentle stretching can be done outside or at least facing a window, which adds to your energy banks because sunlight stops production of the sleep- inducing hormone melatonin
Body-Brush Using a natural-bristled brush with medium-hard bristles, brush each are of your body with long, firm (but not hard) strokes. Always start with the soles of your feet, because stimulating these actually starts the lymph flowing. Brush smoothly 4-5 times, always in the direction of the heart, moving around the whole body part. Do this around your calves, then your thighs and hips. Now do your arms, chest, torso and back. Finally, brush your stomach. Once you’ve finished, shower or at least rinse yourself well. As well as obviously cleaning the skin, the repeated motion of brushing or scrubbing the body causes the speed of the circulation to increase (helping flush toxins out of the system faster), and this is also believed to promote lymph flow.
Get your breakfast B vitamins B Vitamins are vital to the energy levels of your body, and breakfast foods are an excellent source. For best results, choose a bowl of organic wholegrain cereal with oat/rice/soya/dairy milk. Alternatively rye toast or spelt with sugar free fruit jam or honey. Enjoy fruit of your choice with these. If you’re used to having a coffee in the morning skipping it will make you more tired. Try a natural dandelion coffee or another type of natural substitute found in your health food store
‘De-Junk’ your day. Energy is not just sapped physically form our bodies, it is also sapped mentally by stress, worry and feelings of being overwhelmed. Whether you work in an office or are busy at home, clearing out physical and mental clutter should be your first job. Tidy your desk, sort out any bills, or any other necessary paperwork that you really don’t want to do. When this is finished it will feel like a weight has been lifted fro you and your energy will start to soar.
Time for a healthy snack Not only does eating little and often keep the blood-sugar levels in the body stable, but it also boosts energy in other ways. Digesting foods uses energy, and meals that are too large can fatigue the body. Healthy snacks, such as fruit, take the edge off your appetite and stop you overeating at meals.
Eat a good lunch This meal should boost your oxygen and fluid levels in the body, giving you energy to face the afternoon when energy levels dip. Good oxygen-boosting foods are watercress, spinach, dark cabbage, lettuce and sprouts. Also fill up on fluid-heavy foods like celery, cucumber, fennel, apples, pears, watermelon, grapefruit and grapes. Finally include some asparagus, since this (along with alfalfa) helps neutralise the natural toxin ammonia produced within our body, a common cause of fatigue.
Take one Earthsource wholefood (Solgar) multivitamin and mineral formula to enhance your energy levels and cleansing for the rest of the day.
Head outside By now, the air in your office, or even at home, is likely to be low in oxygen, boosting your feelings of fatigue. Go for a quick walk, or stretching in fresh air.
Be active – walk or do some exercise. Toxins have the ability to sap our energy by acting negatively on the mitochondria within the body. If you build up muscle through exercise, you also increase the number of mitochondria. Take 30 mins every other day on this plan to do some kind of aerobic or strength training, and ideally do it between 4 pm and pm.
Eat your evening meal Overnight the body regenerates and naturally detoxes, so the focus on your evening meal should be to provide an ample supply of detoxifying foods to boost this process. You should combine these with carbohydrates; while these are primarily energy givers, in doses of more than 75g (3 oz) at one time they can calm the body and promote sleep.
Blend yourself a bedtime bath Bathing stimulates the natural cooling process the body uses to trigger sleep hormones. Add some of the essential oil marjoram, which has a sedative effect, but also fortifying to the body, helping create strength for the next day. Add 3 drops of marjoram and 3 drops of calming mandarin to your bath, lie back and relax.
Go to bed Getting a good night’s sleep is essential as it is how the body repairs and recharges.
Suggested lunch menu
A glass of “high energy juice”!
Put each of the following through the juicer, then mix together and shake well. Drink immediately…..
6 slices of pineapple
6 fresh strawberries
1 handful of wheatgrass
PLUS…..choose a 50g (2oz) portion of one (or a mix) of the following:
Salmon, anchovies, mackerel, herring, trout, sardines, sunflower seeds, walnuts,or cashews. These protein foods create a slowly burned form of energy and provide high levels of essential fatty acids.
ADD…. protein to one of the following energising vegetable bases, using as much of each vegetables as you like.
• Fluid fuel:
Cucumber, lettuce, celery, chopped apple and a few slices of pear.
• Quick cleanse:
Asparagus, cherry tomatoes and yellow peppers on a bed of alfalfa.
• Steamed and simple:
Steamed cabbage, carrot, mushrooms, asparagus and mangetout.
• Sunshine salad:
Watercress, carrot, beetroot and pink grapefruit.
Suggested evening meal menu
• A cup of fresh vegetable soup
• A 75g (3 oz) serving of one of the following to your chosen vegetable base: brown rice, jacket potato, new potatoes, spelt/brown rice or wholegrain pasta. Sweet potato, quinoa, rye or pumpernickel bread.
PLUS…..one of these four vegetable bases, each using as much of each vegetable as you like.
• Detox salad:
watercress, celery, cucumber, cherry tomato, and artichoke hearts.
• Cleansing coleslaw:
white cabbage, onion, grated carrot, sliced beetroot.
• Roast energy:
grilled or oven-baked slices of red or yellow pepper, aubergine, onion and mushrooms.
• Steamed and simple:
steamed carrot, mangetout, cauliflower, spinach and asparagus.