Author: Scottish Mum

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All I Want To Do Is Sleep…..

Yes, really.  All I want to do is sleep.  This has been me for the last few weeks.  As soon as it gets dark, my brain seems to think it’s time to climb that wooden hill.  It’s not something I’ve been terribly bothered by for a long time, but one of my boys has.

From what I hear, it affects all of us at some point in our lives.  My husband is one of those who is up with the lark every morning, and while I’ve never understood how that is even remotely possible for anyone, I learned to live with my fuzzy head and setting three alarms every day to get up, and always having one at the opposite side of the room, so that I have to get up to switch it off.  If the alarm is beside my head, I have a tendency to switch it off while I’m still in snoozeland.

I wouldn’t exactly call it excessive sleep as such, as if I fall asleep during the day, I end up awake during the night, which is never good, but I am struggling with the dark o’clock heavy eyes syndrome.

What I’ve learned so far:

Potential Causes

Meds and Medical Conditions

I have an underactive thyroid and fibromyalgia, and those tablets do sometimes interact.  Taking the fibro meds at bedtime might be much more beneficial for me.  Perhaps my thyroid has gone out of sync again, but since my review isn’t due for another few months, I’ll just have to suck this one up for a while.

Not Sleeping Enough

Hmmm.  I’m not convinced by this one, but then again, my sleeping pattern is often all over the place.  I have to get up for my mum during the night, and for middler on occasion, as well as chasing down the elder teens and constant lifts home in the wee hours.  Perhaps it’s not surprising that I want to snooze in the afternoon.  I often get three hours, then up for an hour, and back to sleep again.

Hypersomnia

Related to the above, and caused by broken and irregular sleep patterns, it’s possible that it is affecting me more than I realise.   I could on many days, easily sleep for 12 hours if I were able to…..

Shifts

Well, I’m seeing a pattern here.  Not enough sleep at once, hypersomnia caused by irregular sleeping patterns, that exist for shiftworkers, and people with my patterns of sleeping.  It’s almost as if the body is trying to bank sleeping hours with the disruption in my circadian rhythm.

Food

This is a definite no brainer.  Heavy stodge, stews and large meals definitely make me want to sleep.  I’ve never understood those who can eat heavy meals and don’t feel wiped out in the afternoons because of it.

Mental Health

This isn’t me.  Not unless you count stress with a disabled adult and a teen with mental health issues in the house.   Perhaps I need a holiday….  It is a 24/7 job caring for someone who has dementia and is doubly incontinent with full body disability, as well as working on top of it, which often sees me pounding the computer keys at 2am.  I am definitely not depressed, so that rules one condition out.

Sleeping Conditions

My youngest has been told he has insomnia.  I’m not convinced.  Like me, he struggles to get to sleep, but then struggles to wake up.  I think screen time is a problem for most teenagers and if he actually went to bed and switched off his phone, I think he would be fine.  Perhaps I should listen to that as well.

Youngest did have sleep apnea where he would choke when sleeping, stop breathing a little and wake up gasping.  After many tests and different doctors, he finally got diagnosed with kissing tonsils, ie with no space either side of the throat for tonsils to slip into, his would close up and block air getting through.  With a removal of the tonsils, hey presto, his sleep apnea and constant vomiting stopped.

I definitely don’t have narcolepsy, where sufferers fall asleep at all times of the day, it’s more a heavy feeling of wanting to close my eyes and drift off pleasantly.

What Can I Do?

I can’t change some things in my life, such as looking after my mum at all hours of the day and night, and not working isn’t an option, but I do need to be more disciplined with some other things around bedtime, that are just sensible, and would perhaps help others too.

  • I don’t smoke, but if others do, they could try to reduce nicotine before bedtime.
  • Try to chill out before finishing my bedtime routine, ie switching off the TV, laying down my phone and not reading a book.
  • Try and get to bed for a set time.  I know this is almost impossible with my family and work, but it doesn’t mean I can’t at least try.
  • Avoid caffeine for the last hour before bedtime.  I am really going to struggle with this, but given that I struggle to set a regular bedtime, it’s not a surprise.
  • Get back to eating more healthily.  I’ve not been great recently, which sort of goes with the sleep issue.
  • Pinch youngests daylight lamp for evenings.  It’s got to be worth a try to stop me wanting to zzzzz.
  • Try and persuade my GP to test my thyroid levels early.  Not holding out much hope for this one, but you never know.
  • Get outside more in the winter.  I’ve been hibernating recently.  Perhaps this is bad for me…

I suspect anyone reading this is having their own sleep issue, so good luck to all, and it’s time to bring on the longer days.  I’ve had enough of winter..

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Music To Improve Dementia Care

My regular readers tend to know my mum has advanced dementia and also lives with us.  We’re always looking for ways to include her, and at the moment, it tends to work around her need to see children playing.  In a care home, that just wouldn’t happen, so she is best cared for by us, with council carers who come in and help, and some hours we pay for ourselves.  Although my mum does like the radio on, she’s very far gone with her dementia, and struggles to find meaning in music now, other than the simple instant company it gives her if she’s alone in her room while we are doing other things around the house.

Music as Therapy International has launched its #MusicCan campaign promoting the power of music in light of a report published 18 January 2018 by the ILC highlighting the essential role music has to play in the care of people living with dementia.  

Watch the video to see what a difference it can make.

 

 

Music as Therapy International have launched a campaign that highlights how music can help improve dementia care, by celebrating the ways music can improve lives and change the approaches to those in care.   They believe in the power of music to make the most of people’s potential, and helping to overcome issues like disability and trauma, as well as mental illness.

The UK charity has launched a #MusicCan campaign to highlight the ways music can help everyone.

The Alzheimer’s Society reports there are around 850,000 people living with dementia in the UK, with higher health and social costs than cancer, stroke and chronic heart disease combined.  That’s a powerful sentence when we consider that dementia is often such an isolating disease.

A report Utley Foundation sponsored report has been launched following a Commission on Dementia and Music by the International Longevity Centre UK (ILC), which recognises the wealth of evidence supporting the use of music to improve lives of people living with dementia.

My father lives in a care home, without much in the way of support via music.  Actually, there seems to be little interaction with him as a resident, but he does spend much of his day with the radio on, which helps him as a dementia sufferer, but without conscious management of music as a supporting therapy.   Music is such a big part of lives of most of us these days, and it makes sense for it to be brought under an official banner of treatments and therapies to help those with dementia cope with daily life.

As families and friends, exploring the potential of music to help those who need support can only be a positive thing.  With my mum, it’s a soothing, comforting thing, rather than therapy, but any way to keep reaching out to those who seem isolated is worth trying.

Personally, I think music should be an option for all dementia sufferers.  Granted, there will be some who cannot abide the noise, but as an option, it shouldn’t be discounted.  As carers, if we can show the benefits and improvements to the lives of dementia sufferers with music in their lives, and we talk about it, perhaps we can persuade those who hold the budget strings to make music a more tailored option.  I’ve often witnessed the groups singing hymns, or some man bashing out old war tunes on a past it’s best piano, but I think I need to quote my own mum on this, not long after her dementia diagnosis, when she attended a day centre.

Why do they think everyone over 50 wants to sit around singing hymns all day.  If I want to sing hymns, I’ll go to church on a Sunday.’

The problem is, that when music is considered, I’ve found it as a one fits all attempt.  That rarely works.  Dementia sufferers, like all of us, have different tastes in music.  We shouldn’t think that because they refuse to join a group singing hymns, that they’re not interested in music.

I don’t find music therapy to be a much discussed option for those with dementia.  As with other potential aides, there is usually a limit on costs that can be spent to support our loved ones.  We are often powerless to help with things like physiotherapy, but music is something all of us can take on board as an action.

Anything that can help improve the quality of life of anyone suffering from any health condition is worth a try.  If you are struggling to help someone with anxiety, disability, depression, or any number of other conditions, give it some thought, and see if you can bring some tunes into their lives.  The music should be tailored to what individual people want and need, and actually enjoy.

Find out more at Music as Therapy International 

More about Dementia at Dementia Caregivers

 

 

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Roasted Spiralised Carrot & Feta Salad

Now we’re past the most depressing day of the year, why not have a look at one of the recipes from Aldi, to brighten up the rest of the month.  In the past, I’ve never been much for spiralising, but it does look very good in pictures and on plates.  Happy January.

 

Roasted Spiralised Carrot & Feta Salad

Aldi
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Course Mains

Ingredients
  

  • 2 Courgettes washed and trimmed
  • 2 Carrots trimmed and peeled
  • 2 tbsp Olive Oil
  • 1 tbsp Balsamic Vinegar
  • Freshly ground Salt and Black Pepper
  • 100 g Feta Cheese crumbled
  • 50 g Walnut Pieces
  • 1 tbsp Fresh Parsley chopped

Instructions
 

  • Pre-heat the oven to 200°C/Fan 180°C/425°/Gas Mark 6.

  • Spiralise the courgettes and carrots using the ‘thin spiral cone’.

  • Place in a bowl and add the oil, vinegar and seasoning and mix well.

  • Spread the vegetables onto a large (or 2 smaller) baking tray and roast for around 7-8 minutes, stirring a couple of times.

  • Meanwhile, toast the walnuts in a dry pan, stirring frequently to prevent burning, then tip onto a plate to cool.

  • Remove the vegetables from the oven and place in a serving bowl.

  • Sprinkle over the cheese, walnuts and finally the parsley.

  • Delicious served as a light lunch or as an accompaniment to grilled meats or fish.

 

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Frightening Christmas Consumer Waste Figures Revealed

This is always a topic worth visiting over the festive season.  I know that in our house, we tend to find ourselves with lots of clutter, and quite frankly, far too much waste for the size of bins we have to put it out with.

A new study has found that we Brits, will  throw out 108 million rolls of wrapping paper, 54 million platefuls of food – and use 189 million batteries over Christmas.  That’s absolutely collossal.

To add insult to that, eight in 10 people admitted they don’t bother to try and justify the huge amount of waste they produce, with six in 10 saying they don’t feel at all guilty about what they throw away over the festive period.

I don’t know about you, but I do feel guilty about the amount of waste.  I see images on TV and news items of our seas full of plastic, and I know that as a smallish island, what we do, is going to have very little effect on the levels of pollution and waste world wide, but every little helps.

GP Batteries commissioned the research, and a spokesman said:

  • Christmas is a time of great celebration, but this can result in a huge amount of waste – many of which we don’t always do the right things with.
  • And it seems many don’t worry about the amount of their Christmas produce that ends up in the bin, despite the nation as a whole trying to do all we can to cut down on waste at other times of the year.
  • Reusing things, such as Christmas Cards or wrapping paper, or using rechargeable batteries are small things to most people but will drastically reduce the amount you end up throwing away.

Findings from OnePoll.com:

  • A poll of 2,000 adults found the nation will also get through more than 40 million rolls of sticky tape and bin almost 100 million black bags full of packaging from toys and gifts.
  • Seven in 10 admit to buying far more food than they need, with two thirds saying at least some of the turkey usually ends up in the bin.
  • The average household will get through four rolls of wrapping paper and throw away seven batteries over the Christmas period
  • A roll-and-a-half of sticky tape will be used per household, while three-and-a-half black bags full of packaging will be thrown out.
  • The equivalent of a whole plateful of food will end up going to waste on Christmas Day, along with another plateful in the following days.
  • An average of 24 Christmas cards will also be discarded once the festive period is over, while 14 per cent will even be binning their fake Christmas tree this year.

And rather than recycling where possible, many simply throw their wrapping paper, packaging and old Christmas cards out with the rubbish.  As a family, we do recycle our paper, plastic and tins, as we’ve no choice.  Our bins are tiny for a six person household with one doubly incontinent elder adult.  The amount of waste she generates is pretty large.

Disturbingly, the poll also indicated:

  • Many aren’t recycling or reusing their waste with one in five admitting to throwing their used wrapping paper into the bin.
  • More than one in four throw batteries into the bin, despite knowing they shouldn’t, while three in 10 still use disposables instead of rechargeables.
  • Others admit to throwing out leftover food rather than trying to use it in other meals and binning cards and packaging instead of recycling or reusing.
  • But one in six often try to justify the amount of waste they produce, with 34 per cent of those believing it’s just part of Christmas.
  • One in five think it’s OK as everyone else does it while 43 per cent believe it is impossible to avoid waste over the festive period.

On a more positive side:

  • It emerged one in ten have had rows with their family because of the amount of waste they produce.
  • As a result, many are trying to cut down on the waste they produce, with 48 per cent turning their Christmas dinner leftovers into other meals in the following days.
  • Forty-two per cent buy a fake tree instead of having to dispose of a real tree every year while a third simply buy less food than usual.
  • Others reuse Christmas cards as gift tags the following year, buy rechargeable batteries and even avoid wrapping presents at all.

A spokesman for GP Batteries added:

These days a battery is for life, not just for Christmas.  A modern rechargeable battery can be used up to 1,500 times and over its lifetime – saving a fortune in cash and waste. Once you go rechargeable you never go back.

Top ten things people have done to try and reduce their waste at Christmas:

  1. Turn leftovers into other meals

  2. Buy a fake tree to reuse every year

  3. Buy less food

  4. Reuse Christmas cards as gift tags the following year

  5. Use rechargeable batteries

  6. Order online but in one order to reduce the amount of packaging

  7. Send e-cards

  8. Buy fewer toys

  9. Order less online to cut down on packaging

  10. Don’t wrap presents at all

Be careful this Christmas, it could do us all the world of good.

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How to Make a Playroom

This is a collaborative post.

When your kids start to grow up and become a little more independent, it can be a relief. As they begin to play imaginatively by themselves, you get a little of your life back, and are at least able to work around the house without needing to care for them every moment of the day.

This time of their lives comes with new responsibilities for their parents though: you need to make sure you they’re safe and stimulated even as they develop the capacity to keep themselves amused and pursue their own games and imaginative life. Today let’s look at some top tips for constructing a play room that will keep your young children safe and entertained.

Creating Space

The first you need to do is clear a space. Whether your play room is actually just a corner of your lounge, a basement, or a whole spare room you can devote the purpose, you need to make sure it’s not also being used for storage. You don’t want to run the risk of your newly strong and mobile child pulling an old box of clutter over on their head and hurting themselves. The whole idea of making a safe play space for your kids is that you’re able to leave them there for short periods and not worry about them!

So start by looking into storage options that let you clear out a room. If you look into byStored self storage you’ll find a well priced solution that also includes free pick up of your items to store so you don’t have to worry about driving them over – an extra advantage when you have a highly mobile and curious toddler to take care of.

Controlling Chaos

One issue of a creating a room for your children to play in is that’s prone to become a disaster area! While you can start teaching them to tidy up after themselves when they’ve finished playing, it doesn’t always go well with boisterous toddlers.

You can try and control the chaos by focusing it on specific areas. Turning one wall into a chalk board your toddlers can scribble on to their heart’s content is a good way to avoid finding original crayon artworks on other walls, or total chaos on the floor.

Similarly, if you cover the crates and boxes you keep your children’s toys and supplies in with thick brown paper, that gives them another safe place to draw, and really make the room feel their own!

One you’ve added their toys, and softened sharp corners with cushions, and other simple safety measures, you’ll have a playroom your children can enjoy to their heart’s content while you enjoy a few little periods of independence each day.

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Olive Oil Buyers Guide by Jamie’s Italian

This is a Collaborative Post.

Deciding which olive oil to buy isn’t always an easy thing to do.  I know I’ve spent time looking at labels and trying to decide which is the best option for me.  In the past, I’ve always tended to go with Extra Virgin Olive Oil, just because it sounded better, but even I know that’s a naive way to make a decision on food ingredients.  I found this infographic intriguing, mostly because it is giving us the information we need, to check on the quality of an oil for ourselves.

I now know that for baking and frying, I’ve been using the wrong oil….which I knew for myself, as I wasn’t happy with it and had switched to Rapeseed for frying, but Extra Virgin for salad dressings, but now I’m keen to try Light Olive Oil for myself for bread making and Pure Olive Oil for frying.  If I’m honest, I had no idea, at all, that Oils had such a large range of flavour options.  I’d be keen to know which brands sit at which taste level.

I’d always presumed that Italy was the largest producer of Olive Oil for us, here in the UK, so it was a bit of a surprise to find out that it’s actually Spain.

Enjoy, and I hope this helps you as much as it has me.

The full infographic which was created by Jamie’s Italian, is a beautifully crafted visual guide to Olive Oil, that not only gives the different types of oil, but also suggestions on cooking and doing the tasting for ourselves.

 

Jamie

From Visually.

 

 

 

 

 

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What about knives?

Collaborative Post

If you’re a food fan, admit it, an addiction to knives begins to stalk us.  It’s even worse if we’ve had a great knife, lost it, and have never managed to replace it.

I have to admit, that I’d love to be a bit of a knife snob, and I’ve written about different knife sets in the past, however, the loss of my favourite large chopping knife, that cost me £70, way back when I was a student, hit me hard.  I’d cared for, nurtured, and sharpened that knife lovingly for years.  Not only that, but the rest of the knives in my knife roll also went missing during a kitchen refit.  I  have no idea if I threw them out by mistake, or if my hubby did, or if they got lifted.  Whatever the reason for them leaving my home, I’ve sadly missed having them in my life and I can’t even remember the brand.  For the whole set, I know I’d be talking many many hundreds of pounds these days, and it’s just not an option for our budget.

For me, right this moment, it’s all about the vegetable knife.  Mine is incredibly bad.  I did love one that I bought from Tesco years ago, and liked it so much, I bought another.  My middle child used one to open a tin of paint, and snapped the whole top off.  The the other one was the victim of a teenage frying pan accident, where it was left in the pan while it was on, and melted the rubber grip.  When I tried to find a replacement, I couldn’t find one I liked.  I’ve never got on with tattie peelers and much prefer a knife with a small blade, but the ones these days seem to have quite long blades, and are a bit uncomfortable to hold.

Anyway, I think we all get the message, that great quality knives make cooking far easier than heavy blunt lumps of metal, but finding a full quality set for under 200 £ is a mission for all of us.

I’ve had the Edge of Belgravia Precision set in the past, which retails at around £70 at the moment, and while mine still gets a lot of use, although I am now missing the paring knife, as it got removed to go to a fishing trip, and never got returned.  Remind me why I let my hub and teens into the kitchen again !
As much as I love the remaining knives left in this set, I’m again, on the hunt for a vegetable knife…
What I look for:
  • Good quality at a great price.
  • Sharp.  Actually, can I add this about four or five times.  I really dislike buying blunt knives.
  • Comfortable handle.  Not slippery, shiny or metal.  Nobody wants a sharp implement slipping out of their hands like a freshly caught fish.
  • Non rusting.  Perhaps this isn’t an issue these days with modern technology.  Over the years, I’ve thrown out knives due to the start of red rot.
  • Has a knife block that fits on my counter.  I do like the Edge of Belgravia one much more than regular knife blocks where crumbs can gather in the slots.
  • 3″ blade for paring/vegetable knife, with comfortable rubber handle.

You know what, as I wrote this post, I hunted out the vegetable knife I am using, and I’m so ashamed of it, I can’t bring myself to post an image of the battered, half melted piece of metal.

I managed to figure out it’s a Kitchen Devils knife, so I started a hunt for it.

When I checked Lakeland, I found out it has been discontinued, I headed over to Amazon.    Yes, I round my knife, although it’s £8.95, but to be honest, for what it’s worth to me, as a great wee vegetable and fruit knife, I instantly popped 3 into my shopping bag to buy.  1 for now, and 2 to hide for the future, just in case kids and the man decide to use one of them as a fishing wire tool too…..

I don’t know about you, but guarantees on a knife don’t tend to be something I tend to look for, as I never have any idea whatsoever where the receipt is after a few years.  I doubt the Kitchen Devil people would take back my current sad excuse for a veggie knife.

What do you think about when you’re looking for a new knife set?  Happy knife hunting all.

 

 

 

 

 

 

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Natural Remedies to get rid of a sore throat, including Ginger Tea and Honey Toddy.

You know that feeling when you wake up, with a rattly throat and every swallow feels like broken glass searing down your gullet?  You instantly know you have some sort of a bug or two, or possibly the dreaded Strep throat, caused by the group A streptococcus bacteria.  What do you do now?

Although most sore throats are caused by colds and we can treat ourselves at home, if your throat seems to be Strep throat, see a GP.  Strep throat is contagious, and children are more at risk.  Breathing can be affected and diagnosis requires a throat swab.

For the rest of us, and our gritty sore throat caused by generally being unwell or having a cold, it’s a case of working through the options until we feel better.

Let’s not be shy here.  A sore throat can hurt like the devil, and then some, with every mouthful of saliva causing dread to fill our boots, as we know we have to swallow it.  In the past, I’ve found myself gargling milk, just for the soothing sensation for a few seconds, and there are some natural remedies we can try at home, to get rid of a sore throat.

I’ve spent several decades listening to the elder women in  my family, so I thought it was about time to share their remedies before I forget them.

1 – Salt Water Gargle

This has always been my  mother’s go to.  Every time I’ve been ill, I used to get the evil eye and pointed towards a glass and salt bottle.  Now with her, it wasn’t some scientific salt to water ratio.  She just grabbed a pinch, added it to boiled water and let it cool.    I have dread memories of the gargle and avoided it like the plague, but that’s not to say it was a daft remedy, as loads of people report that it does indeed work for them.  Who am I to argue with that?  This is pretty much what we do, usually every couple of hours or so.

Salt Water Gargle Recipe

  • Add 1 level teaspoon of salt to a small glass of water.
  • Stir until dissolved.
  • Gargle the liquid for sixty seconds if possible, or a minimum of 30 seconds.
  • Spit out the water once you have finished gargling.  Do not swallow.

2 – Honey Toddy 

This one belongs to my grandmother.  She’d add a tot of whisky and make it a whisky toddy though.  My mum, not liking the taste of alcohol, always preferred it without the tipple added.  I’m never quite sure how drinking something that burns on the way down could soothe a sore throat myself.

Ok, for the honey, it is said to help fight infection and help with pain relief, and the sweetness also helps make things taste better.  Check with a doctor or nurse before giving to children.

Honey Toddy Recipe

  • 100ml water which has been boiled and allowed to cool slightly.
  • Add one tablespoon of honey to the water and let it dissolve.
  • 1 slice fresh lemon as garnish and drink.

3 – Ginger Root Tea

This is nothing to do with my family, but as a spice with antibacterial and anti-inflmmatory properties, it might help a sore throat.   You can buy ginger tea ready made, or you can make it yourself as it’s so easy to do.

Ginger Root Tea Recipe

  • Peel a couple of inches of fresh root ginger and add to a pan.
  • Top up with a couple of mugs of fresh water.
  • Bring to boil and let simmer for 10 – 20 minutes, depending on how strong you like your tea.
  • Remove from the heat and add honey and either half a lemon or lime squeezed into the liquid.
  • Stir and drink the fluid.
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Why it’s important to keep flies out of your kitchen?

Collaborative Post

Flies can be a real nuisance in our homes.  They’re frustrating and annoying, with that constant buzzing noise around your head, and that’s not to mention the potential for spreading disease.  The spread of disease is something you want to avoid, especially in the kitchen, where our food is prepared on a regular basis, and good hygiene routines are essential.

Saying all that, getting rid of flies from your kitchen should form part of any hygiene routine we have in place, but it’s not easy to get fly control perfect, as those little flying things have a knack of escaping even the most energetic of fly swatters.

Disease.

That says it all really.  House flies are not fussy about spending their time in clean areas. In fact, they prefer mucky filth, and revel in the internals of a rubbish bin, and we’ve all seen them swarm around dog poo.

After all that, they fly in through an open window or door, and flit around, from room to room inside our homes, spreading their lovely germs as they go.  If we don’t get rid of them straight away, they’ll land on our kitchen work surfaces, tables, and any uncovered food left lying around, or set out for the next meal.  Salmonella has been potentially linked to house flies, which are known to be carriers of more than 200 types of bacteria, so getting rid of flies should be a priority in our homes.

How to help stop flies invading your home.

We can’t actually avoid finding flies in our homes, especially from spring to autumn, but we can reduce the risk in our homes by taking a little action.

  • Make sure that any gaps and cracks in the exterior walls of your home are sealed up.
  • Make sure that debris is cleared away from the exterior of your property.
  • Keep outside rubbish areas clean and tidy, with lids on.  Open rubbish tends to attract flies and the closer they are to your house, the easier it is for them to get in.  Wash your outside bin with hot soapy water.
  • Consider hanging screens on windows and doors you leave open frequently, to make it harder for flies and other insects to get inside.

What if flies do invade?

Let’s face it, you only have to open a door, and flies can get into your kitchen. You need to make sure that you get rid of them straight away, so that they do not have chance to spread disease in your home.

Taking preventive measures can help reduce the amount of flies that get into your property. But, you need to look out for those that do get in, and make sure that you get rid of them straight away.

  • Make sure that food is kept in the fridge or covered up.
  • Dispose of waste products properly and keep it outside, eg cat litter and nappies.
  • Clean your sinks and hobs regularly with hot soapy water.  Any food residue will attract the flies to your home.  Remember that flies can breed in dirty mops and cloths, so don’t leave them lying around.
  • There are several home remedies that you can use, to help you get rid of flies. You can also opt to use a fly spray, or a UV-A lamp which attracts flies and then kills them.
  • Grow insect repelling herbs, such as mint, rosemary and lavender on your window sills, to deter them coming in.
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10 Ways To Get Your Kids Drinking More Water

Collaborative Post

Everyone who reads my blog, knows my mother is now pretty much bedridden after a stroke, but she still knows what she likes and what she doesn’t.  I spent my whole childhood being told that I needed to drink more water, and even my own kids have been at the sharp end of the grandparental water police, but there she is, now only eating and drinking what she likes, and not what she thinks is good for her, and unless it’s a glass also filled with ice, water isn’t ever going to be her go to drink in future.

I think if we’re realistic, we all relate water to our mother figures and being coerced into drinking something we’d rather not.  I was determined not to be part of the water police when my kids were growing up, but I still wanted them to take in as much of the good stuff without too much sugar being added.

It started one breakfast time, when my kids got up, poured glasses of milk, gulped them down and left for school.  Milk turns to food in the stomach, so technically, they’d had nothing to drink, and no water.  I couldn’t blame them though, as straight from the tap, water tastes pretty horrible.

Here are my tips to getting the water intake up.

1 – Drink it yourself.

Our kids often end up being mini versions of ourselves.  If we want them to drink water, we have to be a good example and drink it ourselves.  My morning drink of choice used to be a diet soda, so I cut that one out and started having a glass of water with lots of ice while the kids were still at home, and it’s satisfying on a hot day, but doesn’t tickle my taste buds at all.

2 – Cool bottles.

When sports bottles began to become popular among kids, I paid attention.  It might cost me £10, but with the right bottle, my kids would take bottles of water out with them as they play with their pals, for football sessions, and just to look cool.  Don’t underestimate the power of cool…..

3 – Ask schools to help.

Our local schools were very proactive.  They banned soda and high sugar drinks, and only allowed kids to have water bottles on their desks, to sip from during lessons.  Being able to have a drink during class was a huge proactive campaign that worked a treat.  More schools should do this.

4 – Chart incentives.

With my middle child with learning difficulties, chart incentives worked great.  I pinched the idea from school and created a water chart based on glasses of water a day.  This is how we worked it.

  • One glass of water a day for 7 days =  new pencil.
  • Two glasses of water a day for 7 days = pick a sweetie from the shop.
  • Three glasses of water a day for 7 days = movie night with mum and dad.

5 – Jazz it up.

There are lots of ways to do this.   Some of the following are my favourites.

  • Add fruit for an infusion.  Lemon and lime slices, berries or much more.
  • Add sugar-free cordial to disguise the taste.

6 – Make it a smoothie.

There are different opinions on this, but mine is that any water is more beneficial than no water.  I love to take blueberries, strawberries, mango, raspberries and many more base ingredients, freeze them, then add the frozen fruit to a blender with water.  Blitz it up for a healthy smoothie that’s both good for all of us and is packed full of water too.

7 – Make it available.

As daft as it sounds, choosing water might be the last option kids will go for, if there is an alternative in the cupboard or the ridge.  If all that’s available is water, then they’ll drink it.  Use filtration systems to remove the icky tap water taste.

8 – Keep at it.

Two of my kids try to thwart me at every turn when it comes to drinking the H2O these days, but as teens, they have choices, though I am very proud that my middle child picks water as his drink of choice, several times a day.  He’s developed a very healthy relationship with his beverages.

9 – Choose it out and about.

You know the routine.  For a change, you visit an eatery and the first thing you do, is order a soda.  Replace the first drink with a glass of water.  Not only will you save money on the bill, your health will love you for it too.

10 – Make soup.

What!  Well, we all know that home-made is always best.  As well as hiding lots of vegetables we can’t get kids of all ages to eat, and that goes for my mother too, a pot of soup can contain a nice serving of water, used to add the liquid content of the soup.  This is one of my biggest tricks of my life.  If you make it yourself, for every 1.6 litres of soup, there could be approximately 1 litre of water.  That’s nothing to sniff at.

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6 Foods That Aid Restful Sleep

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We all need our sleep. It’s a fact. Because there’s a lot more to a great night’s sleep than the benefits of beauty, let me tell you!

Sleep deprivation can lead to all kinds of physical and mental repercussions, from obesity and heart disease to anxiety and depression. So it should come as no surprise that, in this fast-paced, stressful world, as a society we’ve never slept worse.

There are lots of ways to ensure a better night’s sleep. Paying attention to what the experts say is one – and you’ll find handy tips to improve your sleep on The Sleep Advisor website. Practising mindfulness is another and whether it’s doing a guided meditation before bed or simply relaxing your body and mind with a nice bath before you settle down, this can work wonders for your sleep cycle.

And since the food we eat is basically fuel for the body, there are certain foods we can try to help it shut down when it needs to.

Foods to help you sleep

1. Bananas

It may sound counter-intuitive – aren’t bananas supposed to give us energy? Well yes, that’s true…but they’re also a source of magnesium and vitamin B6, both of which promote feelings of happiness and calm. Plus, alongside magnesium, the potassium that stars in a banana’s make-up is actually a muscle relaxant – so chowing down on a bedtime banana can actually make you feel calmer and physically relaxed. Bonus.

2. Kiwis

The next superfruit of the bowl is New Zealand’s finest export. Nope, I don’t mean the delicious rugby team – I mean the humble kiwi. It packs a powerful protein punch for something so cute and furry. And researchers in Taiwan found that eating a kiwi – or even better, two kiwis – an hour before bedtime increases the chance of a good night’s sleep. Something about the high levels of serotonin and anti-oxidants, I’m sure they know what they’re talking about!

3. Almonds

With muscle-relaxing magnesium and calm-producing serotonin, this is one nut you should – ahem – go nuts for. Sorry. Have a handful before bedtime to ward off any night time cravings or, for something a bit more substantial, spread a dollop of almond butter on a piece of wholegrain toast. Mmm.

4. Sweet potatoes

For another tummy filler that won’t keep you awake all night, include some sweet potatoes in your evening meal. Their complex carbohydrates keep you fuller for longer and prevent a rumbling tummy from disturbing your snooze fest. Oh, and they have potassium in them, too. Your dreams will never be sweeter.

Tip: Try making sweet potato wedges with tahini on its own, or hummus made with tahini. The sesame seeds within it contain tryptophan, an amino acid that’s linked with aiding sleep. It takes an hour or so to kick in though, so enjoy it as an early evening snack or as part of your dinner rather than dipping in before bedtime.

5. Turmeric

Turmeric has been proved as having a whole heap of benefits. In terms of helping you sleep, it reduces your blood-sugar levels, it boosts your immune system and it eases your digestive system. All of these things can prevent you from falling into a deeper slumber so turmeric kindly removes these obstacles from your path to Snoozeville.

Tip: Add a helping of ground turmeric to your evening meal or stir a teaspoon into some hot milk of your choice. Add half a teaspoon of ginger and sprinkle with cinnamon – they call it ‘Golden Milk’ in India; I like to think of it as a hug for your insides!

6. Yoghurt

Dairy products are rich in calcium. And research suggests that being calcium deficient may make it hard to fall asleep. So having a yummy yoghurt before bed can actually improve your sleep – good news all round.

Now, I’m not giving you an excuse to have 10 bowls of ice-cream with that Netflix series you’re binge watching. Because sugar isn’t known as the most relaxing thing in the world! And lay off the cheese while you’re at it. It may not have been proven as a nightmare enhancer but it can lead to heartburn, indigestion and other unwelcome bed companions.

So stick to yoghurt instead, or if you’re not a fan of dairy, try other calcium-rich foods, like dark leafy greens.

Tuck in and get tuckered out

Next time you’re reaching for a bedtime snack, avoid the coffee and biscuits and whip up a turmeric latte with almond butter toast instead. Sounds like too much effort? Have a banana!

Trust me, you’ll be glad you did come morning.

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Soup Maker Recipe: Root Veg with Mushroom Soup

Mixing mushroom with any soup is always a hit or miss.  The colour of this soup was more muddy than it looks in the picture.  The colour seems to be very photogenic with a flash gun, but although muddy colour due to the mixture of green and orange, it was pretty tasty.

Soup Maker Recipe: Root Veg with Mushroom Soup

Lesley Smith
4 from 1 vote
Print Recipe Pin Recipe
Course Soup Maker
Cuisine Soup

Ingredients
  

  • 200 g Carrots peeled and sliced.
  • 200 g Potatoes peeled and cubed.
  • 150 g Onion chopped.
  • 50 g Leek chopped.
  • 50 g Asparagus chopped.
  • 50 g Mushrooms chopped.
  • 30 ml Olive oil.
  • 1 Garlic Clove Crushed.
  • Pinch Black Pepper.
  • Pinch White Pepper.
  • Pinch Chilli Powder.
  • Pinch Paprika.
  • 2 Vegetable Stock Cubes.

Instructions
 

  • Saute your onions and leek with the oil, garlic, black pepper, white pepper, chilli powder and paprika.

  • Add the rest of your ingredients to the pot.

  • Fill the soup maker to the maximum level with water, making sure it fills above your minimum and below your maximum level. Stir well to ensure nothing is stuck to the bottom of your pot.

  • Ensure the lid is on properly.

  • Choose the smooth setting for your soup. If you make it in a pot, simply cook the soup and use a blender to smooth.