Smorgasbord Weekly Round Up – Opera, bloggers, authors, health, Haiku and a few laffs


round-up

Welcome to the round up from a blustery and wet Ireland, apart from Saturday morning when we were beguiled into a sense of complacency… still as my husband says there is no such thing as bad weather, just inadequate clothing!

Delighted that the new series are settling in and being enjoyed. I complain enough about the Happiness Engineers ‘fixin’ what ain’t broke’ but I hope that streamlining the promotional series has made it easier for everyone to get some limelight. With the current programme of events.. it means I can promote at least 30 bloggers a week in the Blogger Daily and at least 10 or more authors.

Here are the details… and one is for those of you who are in the Cafe and Bookstore already and another for those who are new to the blog.. For bloggers and writers across the board there is the Blogger Daily. And for those of you have contributed to an anthology there is a way to give the book a boost.

Check it out.. The only cost is a little of your time.

https://smorgasbordinvitation.wordpress.com/smorgasbord-free-author-and-blogger-promotion-2017/

My thanks as always to everyone who has contibuted including William Price King.. we finished the series on Dame Kiri Te Kanawa this week and move to the last in this season of classical artists with American soprano Leontyne Price.  Following that series William will be looking at the lives and work of some of the most popular of contemporary artists such as Shirley Bassey.

I have been working on my own writing projects and should be able to do a cover reveal in the week.. and work begins on the next volume of Tales from the Garden…let’s hope they dont’ proof to be too waterlogged.

Thank you for all your support and for dropping in.. You are always very welcome to contribute a post as a guest..just get in touch with me at sally.cronin@moyhill.com

Have a great week.  Hugs Sally

Classical music with William Price King

The last part of the Dame Kiri Te Kanawa series.. Thankfully we will be able to hear this fabulous soprano in the future as long as she continues to delight her audiences with concert performances.

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https://smorgasbordinvitation.wordpress.com/2017/01/25/classical-music-with-william-price-king-dame-kiri-te-kanawa-part-three/

Book Promotions – Cafe and Bookstore Author Update

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https://smorgasbordinvitation.wordpress.com/2017/01/24/sallys-cafe-and-bookstore-author-update-gigi-sedlmayer-karen-ingalls-and-kristina-stanley/

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https://smorgasbordinvitation.wordpress.com/2017/01/27/sallys-cafe-and-bookstore-author-update-nicholas-c-rossis-lori-lopez-and-fiona-tarr/

Book Promotions Cafe and Bookstore – New on the Shelves

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https://smorgasbordinvitation.wordpress.com/2017/01/23/sallys-cafe-and-bookstore-new-on-the-shelves-50-ways-to-alleviate-boredom-by-mary-c-blowers/

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https://smorgasbordinvitation.wordpress.com/2017/01/27/sallys-cafe-and-bookstore-new-on-the-shelves-chase-tinker-and-the-house-of-magic-by-malia-ann-haberman/

Book Promotions – Collaborative Anthologies.

run-ebook-coverhttps://smorgasbordinvitation.wordpress.com/2017/01/26/sallys-cafe-and-bookstore-collaborative-anthologies-run-a-collection-of-dark-tales/

Blog promotions

If you would like to join these bloggers who featured this week in the Blogger Daily then all you have to do is leave a link to your lates post in the comment section.

https://smorgasbordinvitation.wordpress.com/2017/01/23/smorgasbord-blogger-daily-23rd-january-2017-psychics-promotion-reviews-and-fairy-stories/

https://smorgasbordinvitation.wordpress.com/2017/01/24/blogger-daily-24th-january-2017-pizza-horror-weather-bunnies-and-author-etiquette/

https://smorgasbordinvitation.wordpress.com/2017/01/25/smorgasbord-blogger-daily-25th-january-2017-competition-100000-sales-drama-and-scammers/

https://smorgasbordinvitation.wordpress.com/2017/01/26/smorgasbord-blogger-daily-26th-january-2017-patience-awards-inspirations-revenge-and-a-party/

https://smorgasbordinvitation.wordpress.com/2017/01/27/smorgasbord-blogger-daily-27th-january-2017/

https://smorgasbordinvitation.wordpress.com/2017/01/28/smorgasbord-blogger-daily-28th-january-2017-barking-mad-furry-dudes-writing-conference-writing-flow-and-beta-readers/

Health

Smorgasbord Health 2017The last post in the Weight Reduction Programme with some meal options to help you stay on track

https://smorgasbordinvitation.wordpress.com/2017/01/23/smorgasbord-health-2017-weight-reduction-some-meal-options/

dsc_1737The dynamics of change.. the voluntary and involuntary changes to our body, mind and emotions as we develop from birth to old age.

https://smorgasbordinvitation.wordpress.com/2017/01/24/smorgasbord-health-the-dynamics-of-change-part-one-our-physical-being/

https://smorgasbordinvitation.wordpress.com/2017/01/27/smorgasbord-health-the-dynamics-of-change-our-mental-being/

smorgasbord A - Z

The first part of four on the subject of the most common cancers – Breast Cancer

https://smorgasbordinvitation.wordpress.com/2017/01/26/smorgasbord-health-a-z-of-common-conditions-breast-cancer/

Personal stuff

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Kathleen must face the future and move on with her life.. but at what cost?

https://smorgasbordinvitation.wordpress.com/2017/01/25/smorgasbord-short-stories-the-first-date-by-sally-cronin/

Weekly Image and Haiku

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https://smorgasbordinvitation.wordpress.com/2017/01/28/weekly-image-and-haiku-secret-door/

Humour

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https://smorgasbordinvitation.wordpress.com/2017/01/24/smorgasbord-time-for-some-laffs-out-of-the-mouth-of-babes/

test-friday

https://smorgasbordinvitation.wordpress.com/2017/01/26/time-for-some-laffs-or-groans-it-is-pun-day/

Thanks for dropping by.. don’t forget to leave the link to your latest blog post so that I can share.  Sally

Smorgasbord Health 2017- Weight Reduction – Stress factor.


Smorgasbord Health 2017

Stress is the modern equivalent of being chased by a mammoth which you promised your wife you would bring back for dinner and knowing how ‘disappointed’ she is going to be when you fail to do so! In our modern world we have a different set of stress triggers and it can certainly cause you to gain weight and certainly sabotage your efforts to lose excess fat. Stress is silent and can be deadly. It is useful to understand why we react in this way and to manage this natural response to life’s ups and downs.

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WHAT CAUSES A STRESS REACTION?

Stress is the modern day equivalent of our ancestral ‘fight or flight’ mechanism that was necessary in the highly competitive and predatory world throughout our evolution. There may no longer be cave lions or mammoths in our world but the modern day alternatives can be just as daunting.

A threatening or tense situation triggers this stress response demanding that we take physical action. Unfortunately most modern day stress involves situations that we cannot run away from such as relationship issues, a demanding job and boss, financial worries and traffic jams on the way home. There are two types of stress. Acute and Chronic stress and both have very distinctive patterns.

Acute stress is a short-term response by the body’s sympathetic nervous system and the response may only last for a few minutes, days or a few weeks. How many times have you said that your heart stopped or your stomach lurched during a moment of intense stress such as an accident? We have all heard stories of mothers and fathers who have been suddenly infused with superhuman strength and able to lift cars and other heavy objects off their trapped children. They are empowered to do this by the actions of their body in a moment of crisis.

Blood sugar levels rise and additional red blood cells are released to carry strength giving oxygen levels a boost. The pulse quickens, blood pressure rises and the digestive process stops to enable the focus to be entirely on regaining safety.

Chronic Stress is when this acute stress response is repeated on a continuous basis. Whilst the body after a few hundred thousand years is well able to handle the occasional stress response and in fact uses it positively, if the response becomes a normal way of life, other parts of the brain and body become involved leading to long term damage.

For example on-going stress causes the hypothalamus and the pituitary gland that are the master controllers for the body to release a chemical called ACTH (adrenocorticotropic hormone) which stimulates the adrenal gland to produce and release cortisol which disrupts sleep patterns leading to increased levels of stress. Our bodies are simply not designed to live at high alert for sustained periods of time; it just wears it down leading to illness.

Symptoms of stress can be subtle such as fatigue, insomnia, depression, headaches, back or neck pain, irritability and sudden weight loss or gain. The less common but more damaging are heart palpitations, shortness of breath, diarrhoea, nausea, panic attacks, inability to concentrate and chronic fear. If not controlled stress leads to cardiovascular disease, diabetes and ulcers. Mental health is also affected as people struggle to contain what is essentially a heightened sense of fear.

HOW DOES THIS AFFECT WEIGHT GAIN AND LOSS?

I understand after all these years, that my relationship with food has always been dependent on my stress levels. It is learned behaviour. As a child our parents or older family members did not just reward us with sweets and food if we had been good. They would also indulge us if we skinned our knees, banged our heads, were frightened by next door’s dog, and had an earache. How many of us have run off, lost sight of our mother or father, been in panic mode, been found and given a great big hug, lots of attention even if it meant being scolded, everybody so happy to see you. “Come on we will all have an ice-cream. That will make it feel better”. How many times have we seen the toddler, working up a head of steam, stamping feet, getting red in the face being appeased by a cuddle and some food?

What I want to illustrate is that we are not just at the mercy of outside stress we also are quite capable of working ourselves up into a frenzy and creating a physical response that activates all the same reactions. The expression “worrying myself to death” is firmly established in our modern language.

If you are mentally, physically and emotionally under pressure, being concerned about the food you are putting in your mouth seems to take a back seat. Just give me chocolate!

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Also when hormones like cortisol which have normal, daily functions in the body are being secreted all the time, some of your maintenance systems are affected. Cortisol should be at different levels at certain times of the day – highest in the morning and lowest last thing at night. This makes sense as it helps maintain a healthy blood pressure, raising it early in the morning as you wake up and decreasing it as you go to sleep.

You can imagine how confused the body is going to get if you are pumping cortisol into the system at increased levels throughout the day in response to your stress triggers. Cortisol is also necessary for metabolism or the fats and carbohydrates that we eat for that fast hit of energy and also the management of insulin and blood sugar levels.

We all know that sugar high that we get after eating too many sweet foods and then the sudden drop that urges us to consume even more of the nectar…. And that is why diving into the chocolate biscuits or the tub of ice-cream when stressed is so predictable. Particular if this has been your learned response since childhood.

As I mentioned earlier during a stress response the digestive process stops. That may be fine for an hour or two but if you are stressed the whole time you are not going to be able to process any healthy foods that you do eat efficiently. Long term this can lead to nutritional deficiency syndrome that encourages your body to store rather that utilise fat.

So if you are on a weight loss programme and even if you are eating a wonderfully rich diet of unprocessed foods, if you do not get your stress levels reduced, you will find it difficult to lose the excess weight.

HOW CAN WE MANAGE MODERN DAY STRESS AND SUCCESSFULLY LOSE WEIGHT?

When I started this theme of weight loss, I mentioned that we need to have a three dimensional approach to losing weight.

Physically, mentally and emotionally.

The physical is getting the foods right and by consuming non industrialised foods (some of our foods have to be processed such as milk, cheese so it is wrong to cut out all processed foods). We also need to limit our sugary food intake as this causes a chemical imbalance in our blood that encourages storage particularly around our middles. You need to consistently provide your body with the basic nutrients it needs on a daily basis to function efficiently and healthily.

But you also need to back this up by recognising where you are in real terms in the stress cycle – acute or chronic? Is the stress external or are you the one that is creating the stress yourself. Whatever the origin you have to learn how to drop the threat level. This is not just about losing weight but preventing possible long term health problems.

A major challenge is to make the stress in your life work for you instead of against you. Stress is now on tap 24/7; you only have to switch on a communication device including the mobile one in your pocket, to get a slice of world stress. At another level we have our own personal stress and we also affected by the stress we inflict on others around us. We have all heard the term ‘mass hysteria’ and you can see the affect if you watch an audience of mainly teenage girls at a One Direction concert. Within minutes thousands are screaming, crying, some are distraught. This might only be for a 2 hour concert but it is still a stress reaction. In more subtle ways this happens to our family and friends as our behaviour raises their stress levels. You need to recognise if this is your pattern and if so learn how to adapt that behaviour for your own health’s sake and those around you.

Finding ways to reduce both externally and internally created stress is a challenge. It is unique and personal to each of us because we all handle it in a different way. So personal in fact that what may be relaxing for one person may be extremely stressful to another. One person may delight in throwing themselves out of a plane at 15,000 feet attached to a small, silk umbrella which would frankly freak me out!! A busy executive might find a beach holiday boring and unproductive leading to stress whereas another can completely chill out.

Although too much emotional or mental stress can cause physical illnesses such as high blood pressure, ulcers or even heart disease, physical stress from work or exercise is very unlikely to cause these problems, unless you really do overdo it. The truth is that physical exercise can help you relax and to handle your emotional and mental stress. That is another good reason to include a regular exercise programme alongside the changes you have made to your foods.

Here are some basic techniques to help you manage whatever stress you do have in your lives. It would be a perfect world where we had absolutely no worries whatsoever but I am afraid there are only a few people who live in that serene an environment.

  1. It is easier said than done, but you must find a way to relax that suits you. Think carefully about what makes you feel alive but calm, that gives you satisfaction and creates a feel good factor. For you as an individual it could be skiing down a mountain or it could be walking along a sandy beach at sunset. As unique as the causes of stress are, so are the ways that we find to counteract the tension.
  2. Next time you begin to hyperventilate, and start getting wound up, saying things like “I’m freaking out!” take a breath and check to see if this is an external threat that needs to be dealt with or it is your own creation. If in doubt walk away and find somewhere you can think about the situation for a few minutes calmly and rationally. Of course if you are faced with immediate physical danger then you need to do whatever you must to survive.
  3. If you really cannot think of anything on your own then find yourself a professional advisor who can help you find your bit of space and peace. Learn relaxation techniques and new coping mechanisms that are not based on your reward system. It is always a good idea to find someone who has been referred by a friend or family matter but your G.P should also be able to recommend someone.
  4. Keep to a regular sleep pattern, although people do need varying amounts of sleep the average is seven hours. Go to bed at the same time each night and get up at the same time even at the weekends. Lack of sleep is one of the leading causes of stress and has been linked to weight gain
  5. Try to find at least 30 minutes in the day when you are not being bombarded by any outside stimulus. Music does not count. As you know I consider it to be another food group, and provided it is your favourite type of music, sticking your headphones on and closing your eyes for half an hour will help break the cycle of daily stress.
  6. I am afraid that stimulants such as cigarettes and alcohol and recreational drugs are absolutely the wrong things to rely on during a stress episode. As hard as it may be, avoid these at all costs.

DIET AND STRESS.

A healthy diet is absolutely necessary whatever lifestyle we have but if we are under excessive levels of stress then it becomes critical.

Make sure that you are hydrated. Dehydration is a leading physical cause of stress and you need at least 2 litres of fluids from various sources per day and more if you are exercising hard or live in countries with very low humidity. (See last Friday’s blog) This is particular important for young children – they need moderate amounts of fluids regularly as their small bodies get dehydrated very quickly.

We have already established that when the body is under stress, the digestive process is compromised and your body will use stored nutrients in an effort to keep the systems functioning. However, if the stress situation continues for a period of weeks or months you will not be replacing these stored vitamins and minerals and you need to increase levels of particular foods as they contain specific vitamins and minerals which the body needs.

The shopping lists that I have already given you have plenty of these vitamins, however, they are basic levels needed during normal activity and you need to up slightly during stressful times. If you cannot eat because you are stressed then at the very least make some homemade soup – Chicken and vegetables, blitz in a blender and drink three or four cups during the day.

VITAMINS ESSENTIAL FOR THE BODY TO MANAGE STRESS.

Vitamin A mops up the toxic residue of elevated stress hormone levels. (Liver, fish oils, butter, cheese, Free range eggs, oily fish and Beta-carotene that converts to Vitamin A from carrots, green leafy vegetables such as asparagus and broccoli, spinach, orange and red coloured vegetables such as apricots)

Vitamin B1 improves your mood and is vital for nerve function. (Whole grains, seeds, peas, beans and nuts.)

Vitamin B3 helps you regulate your sleep patterns. (Liver, brewer’s yeast, chicken, turkey, fish, meat, peanuts, whole grains, eggs and milk.)

Vitamin B5 better known as Pantothenic Acid controls the action of the adrenal glands, which play a vital part in the stress response. (Liver, yeast, salmon, dairy, eggs, grains, meat and vegetables.

Vitamin B6 is essential for the manufacture of the brain chemical serotonin which is also called the feel good chemical. (Potatoes, bananas, cereals, lentils, liver, turkey, chicken, lamb, fish, liver, avocados, soybeans, walnuts and oats.)

Vitamin B12 is necessary to help produce brain chemicals such as serotonin (dairy, eggs, meat, poultry and fish, for vegetarians in Miso and Tempeh both fermented soybean products)

Vitamin C is one of those vitamins that is used up very quickly during a stress reaction and needs to be replaced immediately as a deficiency leads to increased levels of anxiety and irritability. Smokers should take in Vitamin C in their diet and under the supervision of a professional should also take supplemental Vitamin C. (found in all fruit and vegetables but best sources are blackcurrants, broccoli, Brussel sprouts, cabbage, cauliflower, cherries, grapefruits, guavas, kiwi fruit, lemons, parsley, peppers, rosehips, potatoes, tomatoes and watercress.)

MINERALS NECESSARY TO HELP THE BODY MANAGE STRESS.

Calcium helps you relax. (Dairy, sardines, canned salmon with the bones, green leafy vegetables such as spinach and soy products such as tofu.)

Magnesium works with calcium and also helps to reduce stress. (Whole grains, beans, seeds, wheat germ, dried apricots, dark green vegetables, soybeans and fish)

Chromium stabilises blood sugar levels that create stress. (Brewer’s yeast, whole grains, shellfish, liver and molasses)

As we get older and our body less efficient in processing foods it can be a good idea to take the B-vitamins in supplement form. Make sure you get good advice and get the best quality you can. If you feel that you are under stress for long periods of time, do not be afraid to ask for help from a nutritionist and get some counselling.

Finally something to watch to calm your frayed nerves from reading this lengthy blog on stress.. I would not want you tearing your hair out in frustration!  Down girls……..

You can find all the other posts in the series on Weight Reduction in this directory.

https://smorgasbordinvitation.wordpress.com/weight-reduction-programme-2017/

©sallycronin 2016

Please feel free to ask any questions in the comment section and if you would like a private word then please email me sally.cronin@moyhill.com.

Smorgasbord Round Up – Kiri Te Kanawa, Ancient Greece, Bloggers, Authors and Parrots


round-up

Welcome to this week’s round up of posts you might have missed. All then new promotional series are doing well and you will find a link at the bottom of the post that gives you details of the ways you can promote your blog, books, art, photography and any other creative endeavour.

It was my husband’s birthday this week so I planned a surprise trip down memory lane. David moved from Wateford to Wexford when he was about 11 to Wexford and one of the beaches that they used to visit every summer was Curracloe Strand.  Apart from enjoying this sandy beach that stretches seemingly for miles; it was a chance to take a look at what is locally known as Omaha Beach.  This was the beach used in the incredible opening scenes of Saving Private Ryan.

Here is part of an article in The Journal with a link at the bottom to read the full piece.

IN THE SUMMER of 1997, a massive Hollywood film crew headed up by director Stephen Spielberg landed on a Wexford beach.

They were there to film what would become one of the best known World War II movies and for many Irish men, it is their claim to fame, as hundreds featured as extras in the epic D-Day scenes.

As with Braveheart a few years before, the young army reserves of the FCA were asked to take part. Their reputation as a reliable and well disciplined band of extras on Mel Gibson’s film was the reason Spielberg decided to film those iconic scenes in this country.

Colonel Pearse McCorley told us previously it was Gibson who recommended them, despite the fact he thought they were a bunch of smartasses.

For now Captain Peter Kelleher, who was then just 17 years old, it was a once in a lifetime opportunity and he said he “jumped at the chance” to be involved in the scenes filmed on Ballinesker Beach, Curracloe Strand.

Read on….http://www.thejournal.ie/saving-private-ryan-wexford-2144259-Jun2015/

On Wednesday Ireland was enjoying the backlash from the blizzards raging in the UK and it was very, very cold and windy.. However it was great to bring back memories of warmer days and visit the beach used in the film.

We did enjoy a great lunch in the Curracloe Hotel.. a plateful and a half to be honest and the best onion rings I have ever tasted. So if you are coming over to Ireland and planning a road trip down the south east coast perhaps you can add Curracloe to your plans.

Apart from that it has been a week of getting some writing projects re-started after the holidays and enjoying getting back into the swing of reading othe people’s posts and planning new promotions.

My thanks as always to William Price King for his continued presence here on the blog as both friend and contributor. This week too, a welcome to Paul Andruss who will be writing a post for Smorgasbord the first Friday of each month.. His first post is below.

And of course I am very grateful for your generosity as you leave comments, share across your own networks and keep me motivated.

Classical Music with William Price King

classical musicThe first part of the story and music of New Zealand soprano Dame Kiri Te Kanawa

https://smorgasbordinvitation.wordpress.com/2017/01/11/classical-music-with-william-price-king-dame-kiri-te-kanawa-the-early-years/

Find the previous classical posts in this directory.  https://smorgasbordinvitation.wordpress.com/classical-music-with-william-price-king/

Guest Writer – Paul Andruss

Thomas the Rhymer

Delighted that Paul Andruss is joining the blog as a regular contributor on the first Friday of each month, and if you missed his two posts before Christmas you can find them in this directory in the menu.  https://smorgasbordinvitation.wordpress.com/guest-writer-paul-andruss/

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The myths and legends of Ionia.

https://smorgasbordinvitation.wordpress.com/2017/01/13/writer-in-residence-paul-andruss-ionia/

Sally’s Cafe and Bookstore Update

glimpses-kdp-coverPure Trash Bette StevensYecheilyah Ysrayl

https://smorgasbordinvitation.wordpress.com/2017/01/10/sallys-cafe-and-bookstore-author-update-hugh-w-roberts-yecheilyah-ysrayl-and-bette-a-stevens/

Sally’s Cafe and Bookstore New on the Shelves.

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https://smorgasbordinvitation.wordpress.com/2017/01/09/sallys-cafe-and-bookstore-new-on-the-shelves-allow-yourself-to-be-a-better-person-by-balroop-singh/

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https://smorgasbordinvitation.wordpress.com/2017/01/12/sallys-cafe-and-bookstore-new-on-the-shelves-almost-human-by-kenneth-l-decroo/

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https://smorgasbordinvitation.wordpress.com/2017/01/13/sallys-cafe-and-bookstore-new-on-the-shelves-storm-wolf-by-stephen-morris/

Smorgasbord Meet and Greet

This series if for writers, photographers, poets, artists, musicians who have never been promoted on the blog before. Have a look at this first post by Robbie Cheadle and then contact me on sally.cronin@moyhill.com so we can talk about your promotion.

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https://smorgasbordinvitation.wordpress.com/2017/01/14/smorgasbord-meet-and-greet-robbie-and-michael-cheadle-co-authors-of-the-sir-chocolate-book-series/

Blogger Daily

Smorgasbord Blogger Daily

This week 30 outstanding bloggers and their posts featured every evening. My intention this year is to devote as much time to bloggers as to authors when promoting and whilst I go on a hunt everyday… please feel free to leave a  link to your latest blog post in the comments to make sure that I don’t miss.. It gives me an opportunity to share across my networks and I will also inlcude in one of the Blogger Daily posts in the next few days.

https://smorgasbordinvitation.wordpress.com/2017/01/09/smorgasbord-blogger-daily-monday-january-9th-2017-sight-sun-history-and-caboodle/

https://smorgasbordinvitation.wordpress.com/2017/01/10/smorgasbord-daily-blogger-tuesday-10th-january-interviews-swamps-freezing-texas-and-a-writers-worth/

https://smorgasbordinvitation.wordpress.com/2017/01/11/smorgasbord-blogger-daily-wednesday-11th-january-yellow-hair-earth-slices-of-life-sir-chocolate-and-david-bowie/

https://smorgasbordinvitation.wordpress.com/2017/01/12/smorgasbord-blogger-daily-thursday-12th-january-challenges-herbs-movies-and-motivation/

https://smorgasbordinvitation.wordpress.com/2017/01/14/blogger-daily-saturday-14th-january-2017-bananas-mystery-character-development-china-and-tea/

https://smorgasbordinvitation.wordpress.com/2017/01/13/smorgasbord-blogger-daily-friday-january-13th-blog-recommendations-ssl-prompts-editing-and-ancient-man/

Smorgasbord Health 

Smorgasbord Health 2017

Weight Reduction.

This year’s weight reduction programme continues with posts on boosting willpower, the benefits of food diaries, the small elements of your diet that may be sabotaging your weight reduction and some alternative rewards that do not contain chocolate!

https://smorgasbordinvitation.wordpress.com/2017/01/09/smorgasbord-health-2017-weight-reduction-willpower-and-written-evidence/

https://smorgasbordinvitation.wordpress.com/2017/01/10/smorgasbord-health-2017-weight-reduction-the-accumulative-factor/

https://smorgasbordinvitation.wordpress.com/2017/01/13/smorgasbord-health-2017-weigh-reduction-reward-system-and-calories/

A-Z of Common Conditions.

smorgasbord A - Z

https://smorgasbordinvitation.wordpress.com/2017/01/12/smorgasbord-health-a-z-of-common-conditions-bronchitis/

Afternoon video – Equine Therapy

An extraordinary retreat where horses who have been born and trained to interact with humans, bring healing to the people that they come into contact with.

https://smorgasbordinvitation.wordpress.com/2017/01/09/the-afternoon-video-healing-equine-therapy-2/

The lighter side of life.

https://smorgasbordinvitation.wordpress.com/2017/01/12/time-for-some-laffs-pirate-rooster-and-parrot-comedians/

Personal Stuff

The R's of Life

Chapter Thirteen of my book.. The R’s of Life….Retail Therapy – The Real Cost.

https://smorgasbordinvitation.wordpress.com/2017/01/11/the-rs-of-life-chapter-thirteen-retail-therapy-the-real-cost/

Weekly Image and Haiku

sally cronin haiku

https://smorgasbordinvitation.wordpress.com/2017/01/14/weekly-image-and-haiku-bronzed-and-athletic/

Thank you very much for all your support this week and in particular for your generous sharing of the posts featuring bloggers and authors. It does make a huge difference.

Look forward to seeing you in the week and don’t forget there are a number of promotional opportunities to showcase your work.  Thanks Sally

https://smorgasbordinvitation.wordpress.com/smorgasbord-free-author-and-blogger-promotion-2017/

 

Smorgasbord Weekly Round Up – Book and Blog promotions, Weight Reduction and Ice cream!


round-up

The first week of 2017 is gone.. the Christmas tree and decorations have been put away for another year and it is time to get into gear for the next twelve months.

Because of my own writing projects I will be taking a little more time off… but not at the expense of the book and  blog promotions. Sunday’s now will just have this round up and I will be spending the additional time getting my next books out. In the spring we are also going to be getting a new dog.. something female, medium sized and patient!  But we want to make sure we have time to get out exploring our local area and taking advantage of the great sandy beaches along our coastline.

2016 was a wonderful year and I am so pleased to have connected to you and shared your blogging experience.. I am looking forward to doing even more in  2017.  I hope you will continue to find things of interest on Smorgasbord.

I do have a couple more things up my sleeve that I will reveal going forward.. but for the time being.. here are the posts from this week.

Classical music with William Price King.

classical music

Our new series begins next Wednesday when William Price King is back with the story and music of Kiri Te Kanawa…

https://smorgasbordinvitation.wordpress.com/2017/01/04/classical-music-with-william-price-king-new-series-next-week-dame-kiri-te-kanawa/

Blog and Book Promotions for 2017

There are the three new blog promotions with the details of how you can get your book into the permanent Cafe & Bookstore along with your buying links and website information.

Please read them and then contact me on sally.cronin@moyhill.com

https://smorgasbordinvitation.wordpress.com/2017/01/02/smorgasbord-author-promotion-2017-if-you-are-in-sallys-cafe-and-bookstore/

https://smorgasbordinvitation.wordpress.com/2017/01/03/new-series-sallys-cafe-and-bookstore-new-on-the-shelves/

https://smorgasbordinvitation.wordpress.com/2017/01/05/new-series-book-promotion-collaborative-anthologies/

Sally’s Cafe and Bookstore Updates

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https://smorgasbordinvitation.wordpress.com/2017/01/04/sallys-cafe-and-bookstore-update-helen-jones-janice-spina-darlene-foster/

my-grl-resizedd-g-kayeLyn Horner

https://smorgasbordinvitation.wordpress.com/2017/01/06/sallys-cafe-and-bookstore-update-john-w-howell-d-g-kaye-and-lyn-horner/

Sally’s Cafe and Bookstore – New on the Shelves

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https://smorgasbordinvitation.wordpress.com/2017/01/05/sallys-cafe-and-bookstore-new-on-the-shelves-the-heart-stone-chronicles-the-swamp-fairy-by-colleen-m-chesebro/

Collaborative Anthologies

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https://smorgasbordinvitation.wordpress.com/2017/01/06/smorgasbord-book-promotion-collaborative-anthologies-a-quick-read-a-z-stories-from-around-the-world/

This week’s Blogger Daily

Smorgasbord Blogger Daily

I know that I blog a lot.. and in addition to my own posts there are the reblogs.. I do encourage you not to get email notifications from me daily.. but to perhaps only have them once a week. However I have cut back on the number of posts by bringing my reblogs into one daily post that goes out in the evenings.  There are 29 blog posts that I think you will find interesting and perhaps one or two new blogs to follow.

https://smorgasbordinvitation.wordpress.com/2017/01/02/new-series-blogger-daily-posts-from-the-writers-i-follow/

https://smorgasbordinvitation.wordpress.com/2017/01/03/smorgasbord-blogger-daily-tuesday-january-3rd-2017-blog-invitestips-and-guests/

https://smorgasbordinvitation.wordpress.com/2017/01/04/smorgasbord-daily-blogger-wednesday-january-4th-well-worn-jumpers-reviews-and-short-story/

https://smorgasbordinvitation.wordpress.com/2017/01/05/smorgasbord-blogger-daily-thursday-january-5th-2017-twelfth-night-is-upon-us/

https://smorgasbordinvitation.wordpress.com/2017/01/06/smorgasbord-blogger-daily-friday-6th-january-final-festivities-and-royal-honey-cake/

https://smorgasbordinvitation.wordpress.com/2017/01/07/smorgasbord-blogger-daily-saturday-7th-january-the-god-pan-china-dogs-book-design/

Smorgasbord Health – A healthy weight reduction programme for 2017.

Smorgasbord Health 2017https://smorgasbordinvitation.wordpress.com/2016/12/30/smorgasbord-health-2017-before-you-begin-that-crash-diet-in-the-new-year-2/

https://smorgasbordinvitation.wordpress.com/2017/01/02/smorgasbord-health-weightloss-meet-helena-the-first-of-my-clan/

https://smorgasbordinvitation.wordpress.com/2017/01/04/smorgasbord-health-2017-weight-reduction-how-much-should-you-really-weigh/

https://smorgasbordinvitation.wordpress.com/2017/01/06/smorgasbord-health-2017-weight-reduction-the-nutrient-shopping-list/

Personal Stuff – Weekly Image and Haiku

crows-twoAfternoon video and humour

https://smorgasbordinvitation.wordpress.com/2017/01/03/afternoon-video-when-you-hear-the-icecream-van/

Thanks for dropping in and I hope you have enjoyed.. As always very grateful if you can share.  Sally

Smorgasbord Health 2017- Weight Reduction – The Nutrient Shopping List


Smorgasbord Health 2017

Welcome to the next post in the Weight Reduction programme for 2017.  I do understand that these posts are quite long but we have a great deal to cover in the next three weeks. I hope you can bookmark to read when you have the time.

I mentioned in the first post in the series that whilst we might love to lose weight rapidly by munching on a couple of diet bars a day and a bowl of cabbage soup… our bodies would find that revolting… and will show their disdain for this industrial diet by becoming increasingly weaker and sicker.

The trick to losing weight consistently is not to give your body a fright. Most of us women have been dieting since our teens with a regular famine every few months whilst we try to retain our previous weight.  Unfortunately the body gets into the swing of things too. It recognises that it is about to enter another six week famine and decides to hang onto the stores that it already has. This is why we begin to set ourselves up for failure each time we embark on a crash diet. Not only that but once you do start eating normally, the weight piles back on with a bit extra because the body wants to replenish its stores.

This is why your shopping list is crucial so that whilst you might reduce your calorie intake to create a deficit in what your body might need on a dailty basis… it will be getting a rich infusion of nutrients which will reassure it… and encouraging it to give up its precious store of fat.

Do bear in mind that if you only need to lose a few pounds your body will also be concerned that its fat cells will drop too low.  Fat of the right kind plays a very important role in the health of all the major organs in the body including the brain. Cholesterol is in our bodies for a reason… it is an essential element in the production of hormones and if our fat intake and body fat reduce too low, hormone production stops.  Which is why young women with an eating disorder cease to menstruate.

The Shopping List for your weight reduction programme.

This is my shopping list and each week I try to find as much variety as I can amongst the seasonal foods.  There are two lists.. .one with the nutrients you need to be healthy and the foods that provide them.. The second list is those foods into their categories.. Please feel free to print off and use as a guideline.

Ancient man  had to trek miles in search of game and plant foods and they were opportunistic eaters, picking leaves, fruit and digging for roots when they found a patch that looked edible. However, we as modern humans tend to have a very narrow range of foods and this is partly down to supermarkets that stock up based on their bottom line. I expect like me that you have a shopping list for when you go to the supermarket and it seldom changes week to week unless you are entertaining. Some of you might have the approach that if it is Tuesday it is cottage pie and Friday it is cod and chips. As long as there is some fruit and lots of vegetables this will give you the basics.

N.B. You may be wondering when I am going to give you a list of approved breakfast, lunch, dinner and snack options.  Well, I am not going to do that. If you have the following foods in your larder and fridge or freezer then you don’t need me to tell you what to eat.

I do however, suggest that you throw a few rules out regarding what is suitable food for various times of day. You can eat curry for breakfast if you wish.. or roast chicken… an omelette or porridge. The same applies for any of the meals.

Before the invention of the billion dollar industry that provides us with ‘Breakfast Cereal’ we would have eaten meats, cheese, bacon and eggs, soft boiled eggs, etc. depending on our circumstances.  Personally I am not adverse to finishing off leftovers from supper given a quick blast in the microwave….

However, I would like you to look at your shopping list in a slightly different way.

We usually compile our shopping list based on our preferences, tastes and sometimes pocket. But I have a slightly different method that you might find useful. The chemical interactions within our body that are essential for life – including the healthy functioning of our immune system – are only made possible by the raw ingredients in our diet. Even if you are having the occasional food fest, if your basic diet contains the right raw ingredients it won’t matter to your body. It is the everyday ingestion of sugars, Trans fats and white starches that cripple the system – I follow the 80/20 rule. If 80% of the time your body is getting what it needs, 20% of the time you can have what your heart and taste buds would like too.

Here are the two different lists – the nutrients we need and then the foods that are some of the best sources for those nutrients.  You can ring the changes within the categories and it is best to eat when fruit is in season. We now have access to a great many varieties of exotic fruits that give added benefit to our diets including the powerhouse that is the Avocado.

On a personal level I have half an avocado and a whole cooked onion every day and some fruits and vegetables are so nutrient dense that you can have these as staples and add others to bring in variety and other nutrients.

vegetables

First the basic nutrients we need for energy and healthy functioning systems and organs.

Vitamins and anti-oxidants – A, B1, B2, B3, B5, B6, B9 (Folate) B12, C, D, E, K,

Minerals – Calcium, chloride, chromium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc.

Amino Acids –   Essential Fatty Acids – Bioflavonoids – very strong anti-oxidants.

Quite a few foods fall into several categories so I will give you the top sources within the groups- these are the foods that should make up your basic shopping with seasonal fruits and vegetables when available.

For example, spinach has Vitamin A, B1, B2, B9, E, calcium, iron, magnesium, manganese and potassium – I have included in the first group only. (Popeye knew what he was doing)

Vitamin A – carrots, red peppers, apricots, broccoli, cantaloupe melon, nectarines, peaches and spinach. Cashew nuts.

Vitamin B1 – Pineapple, watermelon, sunflower seeds, sesame seeds, oats, brown rice, lentils, beans, eggs, lean ham and pork.

B2 – All green leafy vegetables, fish, milk, wheat germ, liver and kidney

B3 Asparagus, mushrooms, potatoes, tomatoes, sunflower seeds, wholegrain bread and cereals. Turkey, Salmon, tuna, and cheese.

B5 – Corn, Cauliflower, Brewer’s yeast, avocado, duck, soybeans, lobster and strawberries.

B6 – Walnuts, bananas, lamb

B9 (folate) – nuts, beans and dark green vegetables.

B12– offal, dairy, marmite,

Vitamin C – virtually all fruit and vegetables already mentioned but also blackcurrants, blueberries, kiwi, cherries, grapefruits, oranges and watercress.

Vitamin D – Eggs, tinned salmon – fresh and tinned herrings.

Vitamin E – almonds, maize, apples, onions, shell fish, sunflower oil.

Vitamin K– dark green leafy vegetables, avocado, eggs.

MINERALS

Calcium – dairy, sardines, canned salmon, green leafy vegetables.

Chromium – Whole grains, potatoes, onions and tomatoes – liver, seafood, cheese, chicken, turkey, beef, lamb and pork

Copper – olives, nuts, beans, wholegrain cereals, dried fruits, meat, fish and poultry.

Iodine – cod, mackerel, haddock, eggs, live yoghurt, milk and strawberries.

Iron– shellfish, prunes, spinach, meats, cocoa.

Magnesium –dairy, seafood, apples, apricots, avocado, brown rice, spinach.

Manganese – beans, brown rice, spinach, tomatoes, walnuts, fresh fruit.

Phosphorus – poultry, whole grains.

Potassium – most fresh fruit and vegetables but in particular bananas, apricots, Brussel sprouts, kiwi, nectarines, potatoes.

Selenium – halibut, cod, salmon and tuna, mushrooms and Brazil Nuts.

Sodium – usually enough in our food but no more than 1 level teaspoon a day.

Zinc– seafood, pumpkin seeds, wheat germ, egg yolks and tofu.

Essential fatty acids –

Omega 3– flaxseed, walnuts, pumpkinseeds, avocados, dark green vegetables, poultry and salmon.

Omega 6 olive oil and some of the above.

Omega 9– avocado, olives, almonds.

Amino Acids – dairy products, fish, meat, poultry, soybeans, nuts and seeds.

The foods that supply these nutrients.

To ensure that you have everything in your basic diet to provide the nutrients you need your shopping list would look something like the following. Aim for at least 8 portions of fruit and vegetables per day not five. I know that people say that they could not possibly manage that but view them separately.. An apple, tomato, carrot, rocket leaves, portion of cucumber, medium potato, handful of cabbage, large spoonful of broccoli over two meals. That would be a salad at lunchtime and some cooked vegetables at night with a piece of fruit as a snack.

If you eat these foods each week you will be providing your body with the basic nutrients it needs to be healthy – you can obviously add other foods when you are eating out or for variety. Do try and avoid processed packets of vegetables or salads. Pre-cut vegetables (lose a very high percentage of their nutrients) and make sauces from these fresh ingredients for pasta and rice dishes. Make your own whole grain pizza base with fresh toppings. You will notice the difference in flavour.

tomatoes

Vegetables – carrots, red peppers, broccoli, spinach, cauliflower, corn on the cob- any dark cabbage or Brussel sprouts, onions, mushrooms, tomatoes, watercress, dark lettuce leaves, cucumbers, celery, avocados and potatoes. (Frozen vegetables are fine and in fact I use often )

bananas

Fruit – Bananas, apples, pears, oranges, kiwi and any dark berries that are reasonably priced – try frozen. When in season – pineapples, apricots, cantaloupe melon, watermelon.

wholegrains

Wholegrains – brown rice- wholegrain bread – whole wheat pasta – Weetabix – shredded wheat – porridge oats. If you make your own bread then use wholegrain flour. Please do not buy sugar or chocolate covered cereals – more sugar than goodness.

salmon

Fish– Salmon fresh and tinned- cod – haddock (again frozen can be a good option) any white fish on offer – shellfish once a week such as mussels. Tinned sardines, Tuna and herrings – great for lighter meals.

beef

Meat and poultry and Tofu– chicken or turkey – lamb, beef and pork. Lean ham for sandwiches, Venison if you enjoy it. Liver provides a wonderful array of nutrients served with onions and vegetables is delicious. Tofu for vegetarians has become more accessible and can be used by non-vegetarians once a week to provide the other benefits of soya it offers. Bacon once a week is fine but do bear in mind that most processed meats contain a lot of salt.

nuts and seeds

Nuts and seeds – to put on your cereal in the mornings or as snacks – check prices out in your health food shop as well as supermarket. Almonds, Brazil nuts, pumpkin seeds, flaxseeds, walnuts.

eggs

Dairy and Eggs- milk (full fat), butter and cheese (better to have the real stuff than whipped margarine) – yoghurt. Free Range Eggs – have at least three or four a week.

olive oil

Oils – Extra virgin Olive Oil (least processed) – great drizzled on vegetables with some seasoning and also eaten the Spanish way with balsamic vinegar on salads and also drizzled over toasted fresh bread. If you do not like the taste of Olive Oil then use Sunflower oil – do not use the light version of any oil as it has been processed heavily – use the good stuff.

green tea

Tea, coffee, honey and extras

Fluids are very important and we all need to take in at least one to two litres per day depending on your personal circumstances.. this means water, not fizzy drinks or glasses or fruit juice or six cups of tea.  Whilst tea and coffee will add to your fluid intake and do contain anti-oxidants that are good for health, you cannot beat plain water as far as your body is concerned.  We have 25 percent humidity this week and I will be drinking more than usual otherwise headaches, skin dryness and brain fog take over.

Rather than spoonful’s of sugar on your cereal etc, try honey. Try and find a local honey to you but do remember it is still high in sugars. Dark chocolate – over 70% a one or two squares per day particularly with a lovely cup of Americano coffee is a delicious way to get your antioxidants. Cocoa is great with some hot milk before bed – antioxidants and melatonin in a cup.

I hope you find these shopping lists helpful and certainly if you do eat a diet that regularly includes these particular ingredients, you will go a long way to preventing dementia.

You can find all the other posts in the series on Weight Reduction in this directory.

https://smorgasbordinvitation.wordpress.com/weight-reduction-programme-2017/

©sallycronin 2016

Please feel free to ask any questions in the comment section and if you would like a private word then please email me sally.cronin@moyhill.com.