Backing up your Blog Content

Something I guess we all need to do…Thank you, Suzanne, it was super easy and done in the blink of an eye


I just read some great advice from Hugh W Roberts blog, Its something that I’d never thought of – backing up your blog content – especially if you have a lot of posts, images, comments etc. Who wants to lose that?

So here are some easy steps that will prevent that and ensure you have a back up in place.

Backing up your blog content:

1. Go to the WP Admin (your dashboard)

2. Click ‘Tools’ and a side window will open

3. Click ‘Export’ – ‘Choose what to export’ -click ‘All content’

4. Click ‘Download export file’

5. All content will be downloaded – you will receive a message from WordPress, saying that they will email you a link to the file

6. Go to your email box – look for the email

7. Click on the link in the email and the backup will be downloaded to…

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Healthy foods which may help reduce your blood pressure.

lady holding veggies

Controlling your blood pressure is one of the most important things if not the most important thing you can do to improve your health and increase your lifespan. Of course, most of us now know there are alternatives to popping pills: Many foods can lower blood pressure naturally. Rather than cutting things out, science shows that you can really benefit from adding these foods to your diet.

These are all healthy foods that can be part of your diet. But whether any one food can lower your blood pressure isn’t entirely clear and will likely depend on a host of variables including your current blood pressure, your genes, how much of the food you consume and how often, and other components in your diet and exercise.

Of course, never ever stop taking any prescribed medication for your Blood pressure without your doctors say so. Always discuss you diet plans with your doctor if you are on medication and also if he is prescribing medication and you have not yet started taking it then discuss it with him..Show him that you have done your research and what you plan to do to help and he should be receptive to this and monitor your Blood pressure for a period of time to see if what you are proposing lowers it…Always ask, more and more medical practitioners are looking at natural methods of treating some conditions.

Work with your doctor.

A healthy diet and adding certain foods to that diet may help further reduce your blood pressure.

You probably already know that a diet rich in foods containing potassium, calcium and magnesium may help prevent or help normalise high blood pressure. But are there specific foods?

Salt has always been thought to be a major player in reducing blood pressure ..however new schools of thoughts and current research into salt is raising doubts about this.

Myself I live in hot, humid climes and I need to keep my salt intake up..not in excess but not to cut it out as much as I can….my blood pressure has reduced since living here. I will admit it is lifestyle, diet and exercise which has all contributed to that. Nothing in isolation. While I am on the subject of salt in the diet this is a good  article about salt and the diet    

It doesn’t advocate cutting out salt completely or diving into the salt pot….Moderation not abstinence is what it is saying…

Below are some foods which if incorporated into your diet and some or most you may already be eating can help lower your blood pressure.

Leafy greens, which are high in potassium, include Romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard and broccoli.


But PLEASE DON’T discount frozen vegetables as they contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.

Red Beets

Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Current research also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.


For a 2013 study in Nutrition Journal, Australian researchers looked at the effects of beet juice on blood pressure among healthy men and women.. Participants drank either beet plus apple juice or plain apple juice, then had their blood pressure monitored over 24 hours. The results: The researchers observed a reduction in systolic blood pressure six hours after participants drank beet juice, especially among the men. Beets naturally contain nitrates, which ease blood pressure

Servo, M., Lara, J., Ogbonmwan, I., & Mathers, J. C. (2013). Inorganic nitrate and beetroot juice supplementation

You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips.

Be careful when handling beets the juice can stain your hands and clothe and also colour your urine…


Fits the bill for a high-fiber, low-fat way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.


Overnight oats are a popular breakfast option. To make them, soak a cup of rolled oats and a cup of nut milk or milk of your choice in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.


Eating foods that are rich in potassium is in my book better than taking supplements.


Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.

Salmon, mackerel, and fish with omega-3

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.


The only warning I would give on this is to make sure that fish is from a sustainable source and not farmed.


Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure. Enjoy a cup of sunflower, pumpkin, or squash seeds as a snack between meals…. a nice healthy snack.



For those who know me can just imagine the smile on my face …I love chilli and for anyone with high blood pressure, chilli peppers might be just what the doctor ordered, according to a study reported in the August issue of Cell Metabolism, a Cell Press publication. While the active ingredient that gives the peppers their heat – a compound known as capsaicin might set your mouth on fire, it also leads blood vessels to relax, the research in hypertensive rats shows.


For those who can’t tolerate spicy foods, there might be some hope as the existence of a mild Japanese pepper, which contains a compound called capsinoid that is closely related to capsaicin limited studies shows that these capsaicinoids produce effects similar to capsaicin.


Garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.


To read more about the benefits of garlic then click here

 Dark chocolate

2015 study found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 gms per day of dark chocolate may be associated with a lower risk of CVD.



Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate.  So you can enjoy your chocolate without feeling guilty it is healthy

 Olive oil

Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.

food-2288443_1920 (1)


It’s also a great alternative to canola oil, butter, or commercial salad dressing.

Virgin Coconut Oil

new study looking at Virgin Coconut Oil and Hypertension was just published in Malaysia in the journal Evidence-Based Complementary and Alternative Medicine. The study compared a diet of “five times heated palm oil” with Virgin Coconut Oil, and a control group.



Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short-term.

pomegranates showing fruit

Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.


Coffee beans are naturally green, but roasting turns them brown. So in essence, green coffee is just another name for unroasted coffee.

While roasted coffee beans have a similar chemical composition to green coffee beans, the roasting process destroys much of its chlorogenic acid. This is the active ingredient that gives green coffee beans additional health properties. It’s also the ingredient extracted for use in supplements such as green coffee bean extract.

While green coffee bean extract may not be the “weight-loss miracle” Dr. Oz claimed, it does appear to benefit blood flow, at least in the short-term.

One 12-week study using 480 ml green coffee extract (equal to 140 ml of chlorogenic acid) found it reduced heart rate and blood pressure by about 8 percent. These benefits were maintained for 12 weeks of supplementation, but only in those who began with high blood pressure. What’s more, benefits were lost once supplementation stopped.


Theoretically, drinking more green coffee should have much of the same benefits as supplementing, but it depends on the chlorogenic acid concentration. Doses used in these studies were equivalent to 120-300 ml of chlorogenic acid.

Try swapping your regular coffee for green coffee and then checking for any blood pressure changes after a month.

While this list is not exhaustive of foods which can help lower your blood pressure it gives you a starting point and please speak to your doctor about your plans you may be pleasantly surprised how receptive doctors are when you want to help yourself rather than just popping some pills.

You will also feel much better…I can vouch for that because I most certainly do and I still have the odd cake and biscuit it is about moderation…







So Pretty! So Deadly!

lily of the valley

I watch all…well most of the cooking programmes….I love Masterchef and Great British Menu and I am in awe of the beautiful presentation of the food and if I can ever-present food that  resembles those dishes just a little then I will be a happy bunny.

Lots of the FB and Instagram posts portray such beautiful food often adorned with pretty flowers which seems to be something of the norm now.




Those pretty little delicate Lily of the Valley flowers which look so innocent…. you see  them in a brides bouquets looking so pretty they are actually in fact extremely poisonous. Eating large quantities of this flower can leave you with stomach aches, nausea, vomiting and diarrhoea.

The lovely pretty Borage flower which graces many a splendid Instagram picture is although edible and pretty to boot.

borage edible flower

As is this lovely rose… which is used to make rose-water and flavour ice cream and Turkish delight. The petals can be crystallised and scattered over a beautiful wedding cake. Another edible flower.


DO YOUR RESEARCH these plants are easy to track down as well as very easy to grow… Just be sure you have your plant ID correct and if you are growing them yourself avoid applying gardening chemicals NOT intended for edible plants.

Also if you are purchasing from a third-party double-check whether they have been certified as safe for human consumption. If you can’t don’t take a chance.

THE FLOWERS ON THIS LITTLE LIST ALTHOUGH NOT EXHAUSTIVE are edible: Amaranth, Borage, Calendula, daisies (Bellis), elderflower (Sambucus), fuchsias, gardenia, Hemerocallis, lavender, mint, nasturtium, Primula, roses, Sweet William (Dianthus), Tagetes, and violets (viola) ARE edible.

What do they all these flowers edible or not have in common????

They are pretty!


These Narcissus which look so beautiful swaying in the gentle breeze have toxic crystals that can cause incredibly painful swelling and sores. Such an irritant are these flowers that gatherers of them can come out in severe rashes on their arms and hands. Just imagine what they could do to your insides…

Some other poisonous flowers are Opium( Poppy), Angel’s trumpet, Nerium Oleander, Daphne, Bella Donna to name but a few…

Pretty doesn’t mean safe to eat……

Did you know those pretty buttercups can kill?


So please if you are making a beautiful cake or dessert for that special occasion make sure..double-check that the flowers you are using are in fact edible.

If you fancy making flower butter or candied flowers then this link has a pretty comprehensive list of edible flowers and a recipe or two and also a list of flowers to avoid.

I hope I haven’t deterred you from using flowers to decorate your dish as they can make a dish look so inviting…Can’t they?

Until next time……..Thank you for reading this and feel free to share it could save a life or save someone from great discomfort….






So come on…What car are you????? Simple like me??????

All About Healthy Choices

Publication2CROPPED400Providing guidance to help people achieve a better quality of life is a noble goal. One of the biggest problems, however, is not knowing what the recipient’s goals and desires are. It is easy to tell people to:

  • eat better

  • exercise more

  • reduce stress

but without clearly understanding an individual’s needs, these recommendations may not meet the requirements necessary to achieve the lifestyle desired.


It might be more advantageous to view lifestyles like we view cars. The above pictures show eight examples of different cars. Although they are all designed to get a person from point “A” to point “B”, each one does so in a different manner. The “economical” car will likely require less maintenance, less gas, and provide less performance than the “sports” car. The reason for such a variety of cars is to meet the variety of needs for the consumers who drive them.

Determining LIFESTYLE needs…

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Smorgasbord Health 2017 – Top to Toe – The Immune System – How it works.

Another well thought out articlet from Sally, easy to read and understand and it all makes let your kiddies run through muddy puddles…I get in so much trouble for encouraging that…lol.. But it’s fun!

Smorgasbord - Variety is the spice of life

Smorgasbord Health 2017

Life most things in life there are two sides to every story, which means there are the good guys and the bad guys. When it comes to our health this involves healthy bacteria and dangerous bacteria.

All creatures, including of course humans, have an amazingly complex but effective system to distinguish between the two, and to ensure that we don’t come to harm. It is our Immune System.

This system has been evolving over hundreds of thousands of years and developing strategies to protect us every time it met with a new threat. This is often; as germs mutate when they meet resistance and our software needs frequent updating.

The majority of the bacteria in our body is designed to be there. These are the friendlies and our home defence team. Without a gut teeming with them many of our systems would grind to a halt, our brains would not…

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Watermelon Rind Preserves

A lovely recipe which means less waste which is brilliant..Thank you Ronit 🙂

Tasty Eats

While they are perfectly edible, watermelon rinds usually end up in the garbage. However, once the green layer is peeled, they can be used in numerous ways: they can be eaten fresh, as a crunchy snack, or added to salads; they can be cooked in stews and curries; they can also be pickled or cooked into tasty preserves, as in the recipe I have here.
While cooking, the rinds change their color from whitish-opaque to clear orange, and develop a delicate flavor and aroma, that will both surprise and please anyone who tries them.
Serve this wonderful treat with fresh scones, place on top of thick yogurt, sprinkled with nuts, or in any other way you prefer, and enjoy.

* Many recipes for watermelon rind preserves require placing the rinds overnight in salty brine. They also contain an even larger amount of sugar than what I have here. While…

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A Fifties Child

I am feeling..a bit sad today because it is Fathers day and I miss my dad. This photo popped up when I was browsing through past posts and it is me with my mum and dad…I also miss mum as she is far away from here in the UK and I am here in Thailand…I think of her every day as well and reading through this post brought back memories of my childhood..hence the reblog of an old post on this day which is Father Day xxx Love you Dad ( and Mum) xxxx

Retired? No one told me!

me and mum & dad 1952 001

Born in the early 50’s, one of 3 and the oldest we had no Tv or phone we played out until dark and sometimes we were out all day playing in the woods, making camps…I was definitely not one of those girls who played with dolls and pushed someone else’s baby up and down the street..for fun! Really…I was  a tom boy…one of my earliest memories was this pink spotted dress my mum made me…she made all our clothes and I remember that when the elbows of our cardigans or jumpers wore thin my mum unpicked the sleeves and changed them over so the darned patch was in the crook of our elbow.

I also remember climbing the big old Oak tree in the middle of the green and catching the said pink dress and tore it! Girls then did not wear trousers only skirts and dresses.

We made tents in…

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