Hi, sorry I missed the catch up on Monday. I fell over and broke my shoulder 😳. Feeling very sorry for my self 😞. Fortunately still have some roasted chickpeas to cheer myself up 😅

Recipe, Hope you can read it

Good evening. I'm afraid I've gone on a last minute family trip and so won't be able to do the community call tomorrow. I've moved it to Monday for now, but if you would prefer me to put it back to Saturday so you can all catch up in happy to do so. Nik

Happy Sunday afternoon! Today is a great opportunity to consider small, practical habits for stroke prevention. Here are three simple ways to take care of yourself this week. 🌅 1. Morning Walk + Natural Light Start your day with a 10–20 minute walk outside. Morning light reaching the eyes signals the brain’s clock - the Suprachiasmatic Nucleus, helping regulate your circadian rhythm. This exposure: - switches off the sleep hormone Melatonin - supports the natural morning rise in Cortisol, promoting alertness and energy Healthy circadian rhythms help regulate: - appetite and hunger - mood and mental alertness - body temperature - daytime energy and sleep quality 💡 Tips: - Supercharge your walk: Add a few minutes of brisk walking to gently raise your heart rate - Bring your dog along — pets are great motivation! 🐕 😴 2. Check for Signs of Obstructive Sleep Apnea Obstructive Sleep Apnea (OSA) occurs when the upper airway repeatedly collapses during sleep, causing brief pauses in breathing (apneas) and drops in blood oxygen levels. OSA is an independent risk factor for stroke and is linked to an increased risk of hypertension, heart disease, and type 2 diabetes. Common signs include: Night-time symptoms: - loud snoring - pauses in breathing - snorting or gasping Daytime symptoms: - waking feeling unrefreshed - excessive daytime sleepiness - poor memory or concentration - low mood or depression The good news: OSA is treatable, and early recognition can help reduce stroke risk and improve overall health. If these symptoms sound familiar, consider discussing them with your GP. 🍎 3. Add One “Real Food” Today — Feel the Power of Beetroot Instead of removing foods, try adding something nourishing - a simple way to naturally reduce processed foods. This week, try adding beetroot to your menu - a colorful and delicious step toward healthier arteries. Beetroot is rich in: - Dietary nitrates, which help relax blood vessels and support lower blood pressure - Betalains, antioxidants with anti-inflammatory benefits

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/eat-well-on-a-budget/sample-menus#Healthy_eating_meal_plan