Hello There!

Sunday, 28 August 2016

Welcome to a new wellness blog for those passionate about wellness in middle youth. 
Keep checking back for exciting posts on everything from yoga to superfoods, anti-aging to holistic beauty. 

I'm a yoga and wellness blogger and also an official blogger-Meatless Monday.  I'd love to hear from you! See how to connect with me on the links below! Thank you

Links to my social media accounts for the WELLNESS BLOG, ''40plusandalliswell':-

40plusandalliswell ( Meatless Monday recipes, vegan recipes as well as health and wellness blog posts).

Follow my blog on Instagram- http://www.intagme.com/40plusandalliswell
Follow my blog on Twitter- https://twitter.com/40alliswell

Links to my social media accounts for the YOGA BLOG, 'Flexiladiesyoga'
(40plusandalliswell's sister blog)

YouTube Channel-Flexiladiesyoga-(Yoga videos and guided meditations) https://www.youtube.com/user/flexiladiesyoga
Follow my blog on Twitter- https://twitter.com/flexiladiesyoga

Thank you 

Flexiladiesyoga by Janet Barnes 
Filming -Hannah Barnes  
Technical support - Hannah and Rebecca Barnes
Photography by Hannah Barnes unless otherwise indicated on the photo
Copyright © 2016 

Thank you

All articles and recipes on this blog-Copyright © 2016 40plusandalliswell

Summer ices 2 - apple crumble nice cream - dairy free and no added sugar

Thursday, 25 August 2016

I love the idea of making a 'nice' cream out of our favourite desserts.  I also love different textures so this week I have been making apple crumble 'nice' cream with the smoothness of ice cream, the softness of cooked apples and a crunchy, nutty, oaty crumble.  The sweetness comes from the ripe bananas, apple and sultanas, so no need to add any other sweetness.   It is also low fat.

Why not try it? It would be a great dessert for the bank holiday.

Apple crumble 'nice' cream
Serves 2 generously 

3 large ripe bananas, peeled, chopped and frozen 
For the 'apple crumble'
1 apple, peeled, cored and chopped
pinch cinnamon
60g oats
20g flaked almonds
20g sultanas
olive oil spray

Place the chopped apple in a saucepan with a tablespoon water and a pinch cinnamon. Cook over a medium heat until softened. Stir in the oats, flaked almonds and sultanas. Spray a baking tray with olive oil spray and tranfer the apple and oat mixture to a baking tray.  Bake in a pre-heated oven at 200 degrees for 10 minutes then allow to cool. 
Whiz the frozen bananas up in a high speed blender until smooth.  Stir in the apple and oat mixture reserving some for the topping and divide between dishes.  Top with the remaining apple and oat mixture.

You may also like my recipe for 'Summer 'nice' cream lollies'-

Janet x

Recipe Copyright © 2016 40plusandalliswell

Meatless Monday : Mexican cauliflower pizza

Monday, 22 August 2016

We love cauliflower - it makes a great low carb topping for vegan 'cottage' pies or it can be 'riced' as a low carb side dish.  In this recipe cauliflower is used to make a pizza base.  I have made a Mexican topping but feel free to use your favourite pizza topping.

Mexican cauliflower pizza
Serves 2 

You will need

For the cauliflower pizza base
1 medium cauliflower
1 chia seed egg (1 tbsp chia seeds and 3 tbsp water)
1 tbsp spelt or rye flour

For the topping
1 tbsp olive oil 
1/2 small red onion, very finely chopped
2 cloves garlic crushed
1 fresh tomatoes, chopped
4 tbsp tomato puree
4 tbsp frozen sweetcorn
1/2 tsp chilli
pinch stevia
1/2 tsp salt 
2 tbsp nutritional yeast
1 can black beans 
avocado slices 
Lime segments to serve
Fresh coriander 

Pizza base

Divide the cauliflower into florets and place in a high speed blender with a little water.  Whiz up to 'rice'.  Place in a saucepan and cook on a medium heat for a few minutes. Turn into a fine sieve and squeeze all the water out using the back of a spoon (this is really important). Transfer to a bowl and add the chia seed 'egg' and flour.  Mix thoroughly then transfer to a lined baking sheet and spread into a circular shape.  Bake for 20 minutes.  

Meanwhile make the topping.  Heat the oil and cook the onion and garlic until beginning to soften. Add the chopped tomatoes with the tomato puree, sweetcorn, chilli, salt, stevia and a little water. Cook over a low heat for 5-10 minutes.  Stir in the nutritional yeast and black beans.  
Spread the topping over the pizza and return to the oven for a further 10 minutes.  
Top with avocado slices and squeeze lime juice over avocado. Garnish with fresh coriander.

Janet x 

Recipe Copyright © 2016 40plusandalliswell

This week on Flexiladiesyoga

Sunday, 21 August 2016

School holiday kid's yoga special! Three yoga practices for you to enjoy with your children.
Have fun!
Please see my 'sister' blog- http://flexiladies.blogspot.co.uk/2016/08/school-holiday-kids-yoga-special.html

In the final of our series 'Yoga to help heal after a tough time' our practice focuses on moving out of the darkness of the tough time and into the light.
Blog post and yoga video on my 'sister' blog- http://flexiladies.blogspot.co.uk/2016/08/yoga-to-help-heal-after-tough-time.html

Stretching and strengthening your wrists is important to avoid injury on and off the mat. 
In this blog post we look at some of the ways to stretch and strengthen the wrist and ways to modify weight bearing yoga poses until your wrists become stronger. 
Please see my 'sister' blog - http://flexiladies.blogspot.co.uk/2016/08/protecting-your-wrists-in-yoga-poses.html 

Kids will love this superhero yoga sequence with all the benefits of yoga but fun too!
Please see my 'sister' blog- http://flexiladies.blogspot.co.uk/2016/08/superhero-yoga-adventure.html

How can vegans eat to beat inflammation?

If you are a follower of this blog (thank you!), you will have read several times that I believe inflammation underlies many degenerative diseases including arthritis, diabetes, heart disease and cancer as well as accelerating aging.

Inflammation serves a useful purpose in your body in that it is there to defend your body against invading micro-organisms but sometimes the inflammatory response can be triggered inappropriately and this is when damage occurs.

What you eat can greatly influence the inflammatory response.  For instance refined sugars and carbs can trigger the release of inflammatory messengers called cytokines because of their effect on blood sugar and the release of insulin.  So ditch the sugar along with alcohol and sweeteners such as aspartame.  Include slow release carbs such as wholegrain bread, brown rice, wholemeal pasta etc.

The problem in the western diet is that we tend to consume far more omega 6s (corn oil, rapeseed oil, sunflower oil, palm oil etc) than omega 3 (for vegans this means flaxseed oils, hemp oil) whereas we should eat similar amounts of each.  It is really important to get your omega 3s if you want to dampen down the inflammatory response.  Olives, olive oil, walnuts and almonds are a source of omega 9 which will help break down any plaques built up by the inflammatory response. At the same time it is also important to limit saturated fat and avoid trans fats completely.  Please see 'Where do vegans get their Omega 3s from?'- http://40plusandalliswell.blogspot.co.uk/2014/10/where-do-vegans-get-their-omega-3s-from.html

Don't forget to include plenty of antioxidants in your diet.  These fight the free radicals that damage cells and cause your body to mount the inflammatory response. This happens because your body no longer recognises the cell as 'you' and goes into attack.  Antioxidants include vitamin A found in orange coloured fruit and vegetables such as sweet potatoes, melon and carrots and also spinach and other dark, leafy green vegetables.  Vitamin C is also antioxidant - find it in citrus fruits, kiwi, peppers, berries and leafy green.  Include vitamin E foods in your diet for their antioxidant effect too.  These include nuts and seeds and their oils.

Other vitamins that should be included in an anti-inflammatory diet are vitamin D (please see 'Bring on the sun- Vitamin D, the sunshine vitamin'- http://40plusandalliswell.blogspot.co.uk/2015/01/bring-on-sun-vitamin-d-sunshine-vitamin.html).  Also the B vitamins which lower homocysteine and C-reactive protein, the biomarkers of inflammation, damping down the inflammatory response.  Find your B vitamins in leafy green vegetables,  brown rice, wholemeal bread, peas, beans etc. Vegans need to supplement their diet with vitamin B12.

Stay healthy, stay young

Janet x 

Summer 'nice' cream lollies

Thursday, 18 August 2016

Here in East Yorkshire we are doing really well for warm sunny days at the moment.  On days like these a cooling 'nice' cream is just the ticket.  Dairy free and sugar free, the sweetness comes from ripe bananas and the good news is that this will not cause the blood sugar spikes of sugar because bananas are loaded with fibre which slows down the release of fructose into your blood.  The same is true of the fruit which is added.  For traditional 'tutti frutti' cherries and peaches are added but blueberries, strawberries, raspberries etc are good.  We tried a chopped fresh mango and pineapple for tropical lollies - yum!  

To make around 6 lollies you will need 

3 medium bananas, chopped and frozen
Almond milk to mix
Chopped summer fruits - around 4 tbsp

Whiz the bananas and almond milk up in a high speed blender until smooth.  Add the summer fruits and pulse through so that the fruit remains in pieces.  Spoon into the lolly moulds and pop in the freezer for an hour or two.


Recipe Copyright © 2016 40plusandalliswell

Meatless Monday : Tofu peanut satay

Monday, 15 August 2016

Buckwheat noodles are a source of fibre helping you feel full for longer.  The recipe below is also packed with protein from the tofu and so this makes a very satisfying meal that can be quickly made. 

Tofu peanut satay

Serves 2-3 

You will need

400g pack firm tofu
2 tbsp tamari
1 tbsp olive oil
1 onion, peeled and chopped
2 cloves garlic. peeled and crushed 
2 tbsp peanut butter
1tsp stevia
1/2 can coconut milk
1/2 tsp chilli flakes or to taste
buckwheat noodles
peanuts to garnish (optional)

Dice the tofu and cover with the tamari.  Place in the fridge for around an hour.  Heat the oil and cook the onion for 2 minutes.  Add the garlic and continue to cook for a further minute. Add the peanut butter, stevia, chilli flakes,  coconut milk and 100ml water or use all coconut milk for a creamier consistency.  Mix until smooth and simmer for 5-10 minutes.  Add the buckwheat noodles cooked separately according to instructions on packet and the tofu with any tamari not soaked in.   Heat through.  
Divide between bowls.  
Garnish with peanuts (optional)


Janet x

Recipe Copyright © 2016 40plusandalliswell