May is such a lovely month – one of my favourites, in fact! It’s also Living Streets' National Walking Month, an event organised by the British Heart Foundation to promote and celebrate the joys, benefits and health effects of walking. Who’d have ever thought we needed to raise awareness of such a simple activity? Yet, with our increasingly sedentary lifestyles and the resulting impact on our nation’s health, this event is a chance to remind us of the importance of walking to promote a healthy body and mind – and the great thing about walking is that it's free and doesn’t require any special equipment! Over the past few years, I've being walking each morning, and in the process have discovered some great new places on my doorstep. I will hopefully also be reaping the benefits that just 20-30 minutes of daily brisk walking can bring: |
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Reduction in stress: the exercise-induced endorphins released while walking will leave us feeling better than ever by helping to improve our mood. Maintaining a healthy weight: regular walking burns calories and helps to tone and strengthen our muscles. A daily dose of Vitamin D: walking in daylight helps us top up levels of this immune-boosting vitamin. The chance to socialise on the move: walking and talking provides a great opportunity to socialise with friends instead of sitting down in a coffee shop. Reducing the risk of disease: regular exercise can lower the risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Studies have shown that for every 2,000 steps taken, the risk of heart disease, cancer and premature death decreases by 10%. Additionally, reaching a daily 10,000 steps can drop the lifetime risk of dementia by 50%. Improved sleep: adding more activity to our daily routine can help to promote better sleep. Saving the planet: by swapping a short drive for a short walk, we can play our part in reducing congestion and air pollution in our communities.
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In addition to exploring your local area, as the weather starts to improve you might like to tackle some walks from the National Trust’s list of Britain’s 100 favourite walks. |
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As a post-walk treat, this homemade refreshing spray might be just the the thing – it's also wonderfully cooling in hot weather. I have added witch hazel to the distilled water base as it's naturally astringent, refreshing and antiseptic. The recipe below doesn't include a preservative, which I would have to add if I were creating a water-based product to sell, but storing your spray in the fridge should ensure that it lasts for 2-3 months. You will need: 70ml distilled water 30ml witch hazel* 4 drops tea tree essential oil (anti-bacterial) 4 drops lavender essential oil (soothing/calming) 8 drops peppermint essential oil (cooling) 8 drops eucalyptus essential oil (anti-inflammatory)
How to make: Mix the ingredients thoroughly and pour into a bottle with a spray attachment. Spritz your feet and ankles whenever you need a cooling treat, remembering to shake well before each use.
*I would recommend Mystic Moments Witch Hazel, as it is high quality and there is no minimum order amount. |
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Longevity is currently a buzzword in the world of wellness. But we don’t just want to live longer, we want to do so in good health. You may have heard of the term ‘Blue Zones’ – regions that have more centenarians and fewer instances of chronic disease than anywhere else in the world. The term was popularised by explorer and author Dan Buettner, who hosts the new Netflix series ‘Live to 100: Secrets of the Blue Zones’. Over the course of five episodes, the programme visits places such as Okinawa in Japan, Sardinia, and Costa Rica to chat to people who are enjoying a healthy and vibrant old age – there's so much to learn from them. Here are some of the concepts that particularly resonated with me: Embrace your community and the connections it provides. Meals should be 95% plant-based; eat until you're 80% full. Incorporate more movement wherever possible (housework and gardening are both good ways to do so). Reduce stress with calming rituals – prayer, napping and a daily 'happy hour' with friends are some of the rituals featured. Prioritise sleep for a healthy mind and body. Napping is encouraged! Find a sense of purpose – a reason to get up each morning. This could be work, socialising, learning or volunteering for a local organisation.
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I've been enjoying: Asparagus. It’s asparagus season and I can’t get enough of it! Roasting asparagus brings a lovely crispiness to the tips, and the flavour is more concentrated than it would be if you steam or sauté it. Roasted asparagus is a delicious springtime side dish – I just wish my kids would love it as much as I do! |
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Tips Storage: Before popping the asparagus into the fridge, place them in a heavy-bottomed jar or drinking glass and add a couple of inches of water; place a plastic bag over the top to retain maximum freshness. Prepping: To remove the tough ends of the asparagus stems, sharply bend them near the base and they will snap in the right place. This makes a fun dinnertime project for the kids! Ingredients (serves 2) 1 large bunch (about 450g) fresh asparagus 1 tbsp olive oil Salt, to taste Freshly ground black pepper, to taste Optional seasoning: Zest and juice of ½ medium lemon Lemon wedges, from the remaining ½ lemon Sprinkle of finely grated Parmesan cheese Light drizzle of balsamic reduction or thick balsamic vinegar Toasted almond slices Method Preheat the oven to 200 °C and line a baking sheet with baking paper. Snap off the woody ends of the asparagus. Place the asparagus on the sheet and drizzle with 1 tbsp olive oil. Sprinkle salt and pepper over the asparagus and toss until the spears are lightly coated in oil. Arrange the spears in a single layer on the sheet. Bake just until the base of the asparagus can be easily pierced with a fork. Very thin asparagus will require 9 to 12 minutes in the oven, whereas thicker asparagus, like the kind shown here, will be ready in 15 to 20 minutes. Transfer the roasted asparagus to a serving platter and season according to your preferences.
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I’ll be returning to Dunkertons Spring Artisan Craft Market on Sunday 19th May to sell Cotswold Remedies products alongside a host of other artisanal designer-makers. Their markets are always great fun and I hope some of you may be able to visit us there. I look forward to writing to you again next month – the beginning of summer! In the meantime, enjoy everything that May brings. |
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Cotswold Remedies, 58 Albert Road, Cheltenham GL52 2QX |
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