TEN SHORT ARTICLES
ARTICLE 1
Eat drink and be merry when you are gluten Intolerant
Part 1
Gluten its chemistry explained.
Gluten is another name for the proteins found in cereals such as barley. It is also a component of wheat and rye flour. It is regarded as essential for bread making because it gives bread its texture, structure and strength. No other types of flour have the same properties and breads and cakes will have a different texture and taste without gluten.
The proteins in gluten start to develop when water is added to the flour. During the kneading process when the bread is pulled out of position, and pummeled back into a different shape, the proteins are becoming stretched and in effect they become long flexible strands. The action of the yeast in the dough produces gases and the most important of these is carbon dioxide. As the dough expands during the act of kneading the gluten strands trap the carbon dioxide, which allow the bread or cake mass to expand and become lighter. When the bread or cake is finally cooked the gluten solidifies to give texture and structure. There are other components in bread making that give structure but gluten is by far the most important.
The chemistry of how gluten works explains why wheat flour can produce both compact dense chewy bread and a feather light sponge cake. Gluten is present in all wheat flours but bread making requires a high level of gluten development and cakes do not. By adjusting the elements that make gluten work you can restrict its action.
Wheat grown in countries with extreme weather conditions, such as Canada has higher gluten content than wheat grown in milder climates. Wheat flour with high gluten content is aptly named "strong" flour, and is used for breads, whereas flour with lower gluten is better for cakes. High gluten flours tend to have about 12-14 percent protein content, whilst cake flours typically have around 8 percent.
Fats are used in the cake making and not in bread because they inhibit gluten action. All fats margarine, butter, lard and vegetable fats are referred to as shortenings because they literally shorten the gluten strands. They use their properties to lubricate the strands of gluten, and this stops them clumping together and getting longer, so in effect the more fat in the batter the lighter it will be.
Gluten requires liquid to expand, if the proteins cannot absorb water then the gluten will not extend, which is why when pastry is made it utilizes the minimum amount of water. If too much water is added then the pastry becomes hard and chewy. Mixing and kneading also develop gluten, which is why the more bread is kneaded the better, it will be, but when we make what the British call scones and the Americans call biscuits the dough is handled as little as possible.
ARTICLE 1
Eat drink and be merry when you are gluten Intolerant
Part 1
Gluten its chemistry explained.
Gluten is another name for the proteins found in cereals such as barley. It is also a component of wheat and rye flour. It is regarded as essential for bread making because it gives bread its texture, structure and strength. No other types of flour have the same properties and breads and cakes will have a different texture and taste without gluten.
The proteins in gluten start to develop when water is added to the flour. During the kneading process when the bread is pulled out of position, and pummeled back into a different shape, the proteins are becoming stretched and in effect they become long flexible strands. The action of the yeast in the dough produces gases and the most important of these is carbon dioxide. As the dough expands during the act of kneading the gluten strands trap the carbon dioxide, which allow the bread or cake mass to expand and become lighter. When the bread or cake is finally cooked the gluten solidifies to give texture and structure. There are other components in bread making that give structure but gluten is by far the most important.
The chemistry of how gluten works explains why wheat flour can produce both compact dense chewy bread and a feather light sponge cake. Gluten is present in all wheat flours but bread making requires a high level of gluten development and cakes do not. By adjusting the elements that make gluten work you can restrict its action.
Wheat grown in countries with extreme weather conditions, such as Canada has higher gluten content than wheat grown in milder climates. Wheat flour with high gluten content is aptly named "strong" flour, and is used for breads, whereas flour with lower gluten is better for cakes. High gluten flours tend to have about 12-14 percent protein content, whilst cake flours typically have around 8 percent.
Fats are used in the cake making and not in bread because they inhibit gluten action. All fats margarine, butter, lard and vegetable fats are referred to as shortenings because they literally shorten the gluten strands. They use their properties to lubricate the strands of gluten, and this stops them clumping together and getting longer, so in effect the more fat in the batter the lighter it will be.
Gluten requires liquid to expand, if the proteins cannot absorb water then the gluten will not extend, which is why when pastry is made it utilizes the minimum amount of water. If too much water is added then the pastry becomes hard and chewy. Mixing and kneading also develop gluten, which is why the more bread is kneaded the better, it will be, but when we make what the British call scones and the Americans call biscuits the dough is handled as little as possible.
PART 2
Baking Without Gluten
Celiac disease is an autoimmune disease, often genetically inherited, whereby the sufferers are intolerant to gluten. Celiac disease is caused by an abnormal reaction to gliadin, which is a gluten protein found in wheat, barley and rye. The only cure is abstinence from gluten, which means that a whole new method of eating has to be learnt. Simplistically it can be said that if celiac avoid flour they will be fine, and as far as it goes it is not that far wrong. Except celiac sufferers’ have birthdays and celebrations the same as anyone else, and they have the4 same rights to celebrate with cakes and a party! It is possible to bake and there is a whole range of products on the market for gluten free alternatives. However for various reasons the products are not viable, it may be that you cannot buy them locally, or they are priced beyond your budget, for many people adapting “regular” recipes has to be the answer. For those that wish to adapt mainstream recipes I have added a few recipes below.
Rice Pudding Cake
Despite its name it is a firm and heavy moist cake, and it is full of flavor, firm enough to cut into large slices. I did not develop this recipe it was given to over twenty years ago by a friends in Western Australia and her daughter was gluten intolerant. It is still one of the nicest gluten free cakes I have ever tasted.Ingredients
3 cups cooked rice 4 eggs, beaten 1/2 cup demerara sugar 2 medium bananas, mashed 2 apples, finely chopped or grated
1 pear grated 500g (1 pound) cottage cheese 2 cups mixed dried fruit 1/2 cup dried apricots, chopped 1/2 cup almonds or brazil nuts, roughly chopped grated rind of one large orange 1 teaspoon nutmeg 1 teaspoon cinnamon
1 teaspoon all spice.
Heat oven until 2200 C 4000 F
Method:
Combine everything and mix well, and place in a greased bundt tin or a fluted ring tin, to give the whole in the center. Bake for about half an hour until firm and cooked through. When a skewer comes out clean, the cake is cooked. Cool in the tin, refrigerate for a few hours and then serve with cream.
Flourless black Forest Gateaux.
Flourless black Forest Gateaux.
Serve warm with ice cream or whipped cream, or simply dusted with icing sugar. To keep this recipe totally flour free dust the tin with cacao.
ingredients
cake
4 (1 ounce) squares semisweet chocolate, chopped
1/2 cup butter
3/4 cup white sugar
1/2 cup cocoa powder
3 eggs, beaten
1 teaspoon pure vanilla extract Filling
a jar of Morello or Sweet cherries in natural juice.
I Tub of thick whipping cream.
Preheat oven to 3000degrees F or 1500 degrees C.
Method
Grease an oblong swiss roll tin, or a jelly pan and dust with cocoa powder. Melt the chocolate in a bowl over boiling water, though do not let the bowl touch the water, when melted add the butter. Remove from heat, and stir in sugar, cocoa powder, eggs, and vanilla. Pour into the prepared pan. Bake in preheated oven for 30 minutes. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely.
Place powdered sugar or cocoa powder on a piece of kitchen paper and place the cake on it. Drain the jar of morello cherries and whip the cream until it holds its shape, add the cherries. Place on top of the cake and roll up like roll. Top with grated chocolate and serve with cream.
Healthy Fruit Cake
This recipe makes an excellent cutting cake
to make a 1½ lb cake in an 8" tin Ingredients 1 large banana, as green as possible 1 large carrot, peeled and grated2 eggs 100 ml olive oil 4 oz (100g)granulated sugar 1 table spoon of black treacle/ molasses 8 oz (200g)gluten free flour mix ½ teaspoon of bicarbonate of soda ¼ teaspoon of cream of tartar 1 level teaspoon of mixed spice,
1 level teaspoon of ground ginger
1 level teaspoon of cinnamon 8 oz (200g) mixed dried fruit several glacé cherries green and red.
Preheated oven gas mark 4 350°F 180°C
Method Beat the banana and carrot to a smooth purée with the olive oil, sugar and egg in a food processor. Add the flour and beat in. Add the treacle, spices and raising agents and beat in. Add the fruit and beat in. Pour the mixture immediately into a deep 8" cake or 2 lb loaf tin lined with a layer of non-stick baking paper. Bake for 1¼ to 1½ hours.
ingredients
cake
4 (1 ounce) squares semisweet chocolate, chopped
1/2 cup butter
3/4 cup white sugar
1/2 cup cocoa powder
3 eggs, beaten
1 teaspoon pure vanilla extract Filling
a jar of Morello or Sweet cherries in natural juice.
I Tub of thick whipping cream.
Preheat oven to 3000degrees F or 1500 degrees C.
Method
Grease an oblong swiss roll tin, or a jelly pan and dust with cocoa powder. Melt the chocolate in a bowl over boiling water, though do not let the bowl touch the water, when melted add the butter. Remove from heat, and stir in sugar, cocoa powder, eggs, and vanilla. Pour into the prepared pan. Bake in preheated oven for 30 minutes. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely.
Place powdered sugar or cocoa powder on a piece of kitchen paper and place the cake on it. Drain the jar of morello cherries and whip the cream until it holds its shape, add the cherries. Place on top of the cake and roll up like roll. Top with grated chocolate and serve with cream.
Healthy Fruit Cake
This recipe makes an excellent cutting cake
to make a 1½ lb cake in an 8" tin Ingredients 1 large banana, as green as possible 1 large carrot, peeled and grated2 eggs 100 ml olive oil 4 oz (100g)granulated sugar 1 table spoon of black treacle/ molasses 8 oz (200g)gluten free flour mix ½ teaspoon of bicarbonate of soda ¼ teaspoon of cream of tartar 1 level teaspoon of mixed spice,
1 level teaspoon of ground ginger
1 level teaspoon of cinnamon 8 oz (200g) mixed dried fruit several glacé cherries green and red.
Preheated oven gas mark 4 350°F 180°C
Method Beat the banana and carrot to a smooth purée with the olive oil, sugar and egg in a food processor. Add the flour and beat in. Add the treacle, spices and raising agents and beat in. Add the fruit and beat in. Pour the mixture immediately into a deep 8" cake or 2 lb loaf tin lined with a layer of non-stick baking paper. Bake for 1¼ to 1½ hours.
Chocolate almond gateau
Ingredients
cake
cake
110g/4oz best-quality dark chocolate (70 percent cocoa solids)
2 tablespoons white rum
110g/4oz whole almonds
110g/4oz butter, preferably unsalted
110g/4oz caster sugar, plus 1 tablespoo extra, to mix with the egg whites
3 eggs, preferably free-range, separated
For the chocolate icing
For the chocolate icing
110g (4oz) best-quality dark chocolate (70 percent cocoa solids)
2 Tablespoons white rum
110g/4oz unsalted butter
To decorate
To decorate
crystallised violets
flaked almonds
Preheat the oven to 180C/350F
Method
Line the base of two baking tins with greaseproof paper. Brush the bottom and sides with melted butter and dust with a little rice flour. Melt the chocolate with the rum in a heatproof bowl over a pan of simmering water or in a low oven. Bring a small saucepan of water to the boil and add the almonds. Bring back to the boil for 2-3 minutes and then test an almond to see if the skin is loose. Drain the almonds, peel and discard the skins. Grind the whole almonds in a food processor until they are slightly gritty. Cream the butter and add the sugar. Beat until pale, light and soft. Beat in the egg yolks, one by one. Whisk the egg whites until stiff. Add the extra tablespoon of sugar and continue to whisk until stiff peaks form, then add the melted chocolate to the butter and sugar mixture. Divide the prepared almonds into four portions. Add one portion to the creamed mixture. Fold in a quarter of the egg white, followed by more almonds. Fold in the remaining eggs and almonds alternately until they have all been added. Divide the mixture between the two prepared tins and make a hollow in the center of each cake. Bake in the oven for 20-25 minutes. The sides should be cooked but the center still a little unset. Leave to cool for a few minutes in the tins; them remove them from the tin. Allow the cake to cool completely before frosting.To make the icing, melt the chocolate with the rum in a heatproof bowl over a pan of simmering water or in a low oven. Whisk in the butter, a tablespoon at a time, until melted. Remove from the heat and whisk occasionally until cool. If the icing seems too runny, put the bowl in the fridge and allow to firm up. Whisk to lighten and then use. 8. When the cake is completely cold, fill and ice with the chocolate mixture. (If you want to cover the sides and pipe a border around the top, make 1½ times the quantity of icing.) Decorate with flaked almonds and crystallized violets.
Tia Maria and chocolate Cheesecake
Rice does not contain gluten and the Asian food stores have rice cakes which are gluten free
Ingredients
Base:
125g (4oz) rice cakes
50 g (1 1/2oz) butter, melted
Filling:
2 teaspoons powdered gelatine
1½ tablespoons hot water
125ml (4oz) cream, whipped
375g (12oz) cream cheese
1 tablespoon castor sugar (powdered sugar)
200g condensed milk
1 tablespoon of orange zest
100 ml Tia Maria or a liquor of your choice.
Topping:
60g (2oz) dark chocolate, melted
Method:
Mix the crushed rice cookies and melted butter and press on to the base and sides of your chosen container.
Dissolve the gelatin in hot water, and let stand. Blend the cream cheese and the sugar, add the condensed milk, and the liquor. Whip the cream until it holds its shape and fold into the cheese mixture, fold in the gelatin. Melt the chocolate either in the microwave on half power or in a bowl over hot water. Make certain the bottom of the bowl is not in contact with the water as it will be grainy. Add the orange zest and then add to the cheese mixture. You can swirl it in to give a marbled effect of combine it to look paler like coffee. Pour the mixture into the crust and chill for a few hours. Serve with cream.
Orange Almond Cake with Orange Sauce
Tia Maria and chocolate Cheesecake
Rice does not contain gluten and the Asian food stores have rice cakes which are gluten free
Ingredients
Base:
125g (4oz) rice cakes
50 g (1 1/2oz) butter, melted
Filling:
2 teaspoons powdered gelatine
1½ tablespoons hot water
125ml (4oz) cream, whipped
375g (12oz) cream cheese
1 tablespoon castor sugar (powdered sugar)
200g condensed milk
1 tablespoon of orange zest
100 ml Tia Maria or a liquor of your choice.
Topping:
60g (2oz) dark chocolate, melted
Method:
Mix the crushed rice cookies and melted butter and press on to the base and sides of your chosen container.
Dissolve the gelatin in hot water, and let stand. Blend the cream cheese and the sugar, add the condensed milk, and the liquor. Whip the cream until it holds its shape and fold into the cheese mixture, fold in the gelatin. Melt the chocolate either in the microwave on half power or in a bowl over hot water. Make certain the bottom of the bowl is not in contact with the water as it will be grainy. Add the orange zest and then add to the cheese mixture. You can swirl it in to give a marbled effect of combine it to look paler like coffee. Pour the mixture into the crust and chill for a few hours. Serve with cream.
Orange Almond Cake with Orange Sauce
"A moist and light orange flavored cake that can be served alone with a light yogurt for afternoon tea, or add the orange sauce for a decadent satisfying dessert!"
INGREDIENTS
cake
3 eggs, separated
2/3 cup white sugar
1/4 cup rice flour
1 teaspoon ground cinnamon
1/2 cup orange juice
1 tablespoon of orange zest
1 1/2 cups finely ground almonds
Orange Sauce
1 tablespoon of orange zest
1 1/2 cups finely ground almonds
Orange Sauce
2 tablespoons heavy cream
2 cups white sugar
1 cup freshly squeezed orange juice
2 tablespoon grated orange zest
1/2 cup butter
4 egg whites
Preheat the oven to 325 degrees F (165 degrees C). Grease a 10 inch springform pan with cooking spray, and dust with rice flour.
Method
Method
In a large bowl, whip egg yolks with 2/3 cup of the sugar until thick and pale. This will take about 5 minutes with an electric beater, and it is ready when the beater is taken out of the batter and it leaves a trail. Stir in the rice flour the orange juice, the orange zest, and then fold in the almond meal and cinnamon. In a separate glass or metal bowl, with absolutely no trace of fat, whip 3 egg whites until they hold a stiff peak, they will not incorporate any air at all if there is fat or egg yolk in the bowl. Fold into the almond mixture until well blended. Pour into the prepared pan, and spread evenly.
Bake for 35 to 40 minutes in the preheated oven, until a toothpick inserted into the center comes out clean. Cool in the pan on a wire rack. To make the orange sauce, cream together the butter and 2 cups of white sugar in a medium bowl. Stir in the cream, and place the dish over a pan of barely simmering water. Stir in orange juice and zest. Whip 4 egg whites in a separate bowl until soft peaks form. Fold into the orange sauce. Spoon over the cake and serve immediately.
PART 3
GLUTEN FREE EATING TIPS
Simplistically celiac’s should avoid all wheat products, which include bread, pizza mixtures, and baked products using wheat flour. In practice this is not as simple as it first appears flour is used not only in baking but also as a thickening agent. Wheat products or cereals may appear as a hidden ingredient, which makes it difficult and a mine field for the newly diagnosed inexperienced celiac.
Food labeling is always a contentious area, and for a celiac there are times that this can be dangerous you think the chocolates are safe to eat, but many manufacturers cut chocolate with flour. Talking of chocolate it is made with lechitin and whilst this is nearly always produced from Soya, it can be made from wheat. Ah, it says starch on the label is that wheat starch or cornstarch? How many products contain malt, which is made from barley, the obvious answer, is malted milk products, but whisky and beer are less obvious. Soy sauce and malt vinegar both contain malt as well, so as you see reading the labels is vital for someone with gluten intolerance.
However armed with a little knowledge and creativity a celiac can enjoy a wider range of foods, which are regarded as normal everyday eats. Certain recipes will convert well to a gluten free diet and some will be utterly disastrous. However because some recipes are doomed to failure does not mean that there are not lots of recipes that celiac’s can eat and enjoy.
As an chef for nearly thirty years before hanging up my apron and writing about food I have designed some recipes that taste normal! Normal is not just relative here, it is not just food that can safely be eaten by those with gluten intolerance, it means that anyone can eat and enjoy them. Too often the alternatives for gluten free are either expensive or taste free and unfortunately they sometimes hurtle into both categories. However please remember I am not a doctor or a celiac just a chef with a passion for creating good food.
Thickening agents.
Corn flour is generally used as a thickening agent, so celiacs need an alternative Rice flour also acts as a thickening agent, and contains no gluten. The finished sauce is smoother and not as clumpy as sauces made with wheat products containing gliadin and glutenin. This is advantageous if you have to reheat the sauce it will be smoother and the strands of gluten will not form “globby” masses. Rice flour is used as a thickening agent in Indian food as it keeps the food smoother, and has the advantage that it freezes better as well as being an alternative for the gluten intolerant.
Batters for the gluten intolerant.
Chickpea, besan or gram flour is heavily textured yellow Indian flour, milled from chickpeas, used often in Indian food particularly in North East Indian cuisine. It is often used for batters; rather than wheat flour because it does not burn. However it is also gluten free to make a batter just use besan flour and water or make it into spiced pakoras. Pakoras are steamed vegetables deep fried in a spicy batter.
Spiced pakoras recipe.
Ingredients
1¼ Cups Chickpea flour (Besan)
1 fresh green chili finely chopped or dried chili powder to taste.
1/2 teaspoon cumin powder
1/2 teaspoon mango powder (amchoor)
1/2 teaspoon turmeric
1¼ Cup water
Method
Mix all the dry ingredients together; add the water slowly to add it to fast makes for a thinner batter. Combine well and leave for at least a quarter of an hour. This allo3ws the batter to absorb the flavors but it also allows the besan flour time to absorb the water and you can make sure there are no lumps. Stir and then add the salt just before using. The thickness of the batter can be adjusted by the amount of water used. It will store for several days in the refrigerator, but it should always come to room temperature before frying. .
Vegetable Pakoras.
Cut cauliflower into a large floret and steam until nearly cooked but still very firm, dip in the batter and deep fry. To use potatoes place a whole potato in boiling water and par boil for five minutes, cool and peel, then slice thinly and dip in the batter and deep fry. Drain and eat.
Fish and chip batter.
Use the above besan recipe with or without the spices for a coating for deep fried fish and deep fry the fish as normal. Or make a batter with cornflour or corn maize and water, which is a lighter batter than the traditional heavy egg based wheat flour batter.
Bake for 35 to 40 minutes in the preheated oven, until a toothpick inserted into the center comes out clean. Cool in the pan on a wire rack. To make the orange sauce, cream together the butter and 2 cups of white sugar in a medium bowl. Stir in the cream, and place the dish over a pan of barely simmering water. Stir in orange juice and zest. Whip 4 egg whites in a separate bowl until soft peaks form. Fold into the orange sauce. Spoon over the cake and serve immediately.
PART 3
GLUTEN FREE EATING TIPS
Simplistically celiac’s should avoid all wheat products, which include bread, pizza mixtures, and baked products using wheat flour. In practice this is not as simple as it first appears flour is used not only in baking but also as a thickening agent. Wheat products or cereals may appear as a hidden ingredient, which makes it difficult and a mine field for the newly diagnosed inexperienced celiac.
Food labeling is always a contentious area, and for a celiac there are times that this can be dangerous you think the chocolates are safe to eat, but many manufacturers cut chocolate with flour. Talking of chocolate it is made with lechitin and whilst this is nearly always produced from Soya, it can be made from wheat. Ah, it says starch on the label is that wheat starch or cornstarch? How many products contain malt, which is made from barley, the obvious answer, is malted milk products, but whisky and beer are less obvious. Soy sauce and malt vinegar both contain malt as well, so as you see reading the labels is vital for someone with gluten intolerance.
However armed with a little knowledge and creativity a celiac can enjoy a wider range of foods, which are regarded as normal everyday eats. Certain recipes will convert well to a gluten free diet and some will be utterly disastrous. However because some recipes are doomed to failure does not mean that there are not lots of recipes that celiac’s can eat and enjoy.
As an chef for nearly thirty years before hanging up my apron and writing about food I have designed some recipes that taste normal! Normal is not just relative here, it is not just food that can safely be eaten by those with gluten intolerance, it means that anyone can eat and enjoy them. Too often the alternatives for gluten free are either expensive or taste free and unfortunately they sometimes hurtle into both categories. However please remember I am not a doctor or a celiac just a chef with a passion for creating good food.
Thickening agents.
Corn flour is generally used as a thickening agent, so celiacs need an alternative Rice flour also acts as a thickening agent, and contains no gluten. The finished sauce is smoother and not as clumpy as sauces made with wheat products containing gliadin and glutenin. This is advantageous if you have to reheat the sauce it will be smoother and the strands of gluten will not form “globby” masses. Rice flour is used as a thickening agent in Indian food as it keeps the food smoother, and has the advantage that it freezes better as well as being an alternative for the gluten intolerant.
Batters for the gluten intolerant.
Chickpea, besan or gram flour is heavily textured yellow Indian flour, milled from chickpeas, used often in Indian food particularly in North East Indian cuisine. It is often used for batters; rather than wheat flour because it does not burn. However it is also gluten free to make a batter just use besan flour and water or make it into spiced pakoras. Pakoras are steamed vegetables deep fried in a spicy batter.
Spiced pakoras recipe.
Ingredients
1¼ Cups Chickpea flour (Besan)
1 fresh green chili finely chopped or dried chili powder to taste.
1/2 teaspoon cumin powder
1/2 teaspoon mango powder (amchoor)
1/2 teaspoon turmeric
1¼ Cup water
Method
Mix all the dry ingredients together; add the water slowly to add it to fast makes for a thinner batter. Combine well and leave for at least a quarter of an hour. This allo3ws the batter to absorb the flavors but it also allows the besan flour time to absorb the water and you can make sure there are no lumps. Stir and then add the salt just before using. The thickness of the batter can be adjusted by the amount of water used. It will store for several days in the refrigerator, but it should always come to room temperature before frying. .
Vegetable Pakoras.
Cut cauliflower into a large floret and steam until nearly cooked but still very firm, dip in the batter and deep fry. To use potatoes place a whole potato in boiling water and par boil for five minutes, cool and peel, then slice thinly and dip in the batter and deep fry. Drain and eat.
Fish and chip batter.
Use the above besan recipe with or without the spices for a coating for deep fried fish and deep fry the fish as normal. Or make a batter with cornflour or corn maize and water, which is a lighter batter than the traditional heavy egg based wheat flour batter.
GLUTEN FREE PIZZA BASE.
Pizza base using chickpea flour
INGREDIENTS
1 cup chickpea flour
1 teaspoon salt
Generous amount of freshly ground black pepper
1 cup lukewarm water
4 tablespoons of olive oil
1/2 large onion, thinly sliced,
1 tablespoons of fresh rosemary or sage leaves.
METHOD
Preheat oven to 230C. Put a well-seasoned or non-stick 30cm pizza in the oven.
Sift the chickpea flour into a bowl; add condiments; then slowly add 1 cup lukewarm water, whisking to eliminate lumps. Stir in 2 tablespoons of the olive oil. Cover with a damp cloth forv half an hour, after this time the batter should resemble heavy or double cream. Add the herbs and the onion. Put the remaining oil into the pizza pan and add the batter. Place in the warmed oven ad cook until the edges are firm. Heat the grill and then place the base under the grill to brown, cut into wedges and eat immediately. Or add some gratede cheese just before putting under the grill.
ARTICLE 2
HEART ATTACK
What is A heart Attack
A myocardial infarction or heart attack occurs when the muscles of the heart become permanently damaged and die as a result of oxygen starvation. Normally this results fro m a blockage, in the coronary artery which causes an irregular heart rhythm more correctly known as an arrhythmia. This irregular heartbeat may prevent the primary function of the heart, which is to pump blood to the rest of the muscles and the body tissues. If death does not occur immediately the blockage must be treated as soon as possible, and certainly within a few hours, or the area of the heart muscle, affected by the arrhythmia, will die and be replaced by scar tissue.
The clot has usually formed in the coronary artery as a result of narrowing due to atherosclerosis. Atherosclerosis is derived from the Greek words athero meaning gruel and
sclerosis or hardness, and it is the medical term for the build up of fatty deposits of cellular waste and cholesterol in the large and medium arteries, which is referred to as a clot or a thrombus.
The atherosclerotic plaque inside the arterial wall sometimes cracks or splinters, which trigger the formation of a clot. When a clot occurs in the coronary artery, it interrupts the smooth flow of oxygen and blood to the heart, which damages the cells in the immediate vicinity. The damaged cells lose their ability to contract and the remaining heart muscle has to compensate. The larger the surface area of the damaged cells the larger the strain on the rest of the heart. This is crucial because if the blood supply ceases for more than a few minutes permanent damage is caused in the muscle cells, which results in death or permanent disablement. Statistically a million people in the U.S. suffer a heart attack annually and fifty percent die, and fifty percent of the deaths occur in the first hour.
For heart attack treatment to be successful it has to be sought immediately whilst the heart attack is occurring. Correct emergency procedures applied immediately can prevent permanent heart damage by restoring the flow of blood in the area of the blocked artery. Most people suffering a heart attack delay over two hours before seeking treatment and this sort of dithering to confirm suspicions may cost a life. Many leave the situation for over twelve hours and this delay is often the cause of death.
Risks of a heart attack
Coronary heart disease occurs as a result of an interaction between genetics, which include cholesterol levels and environmental factors such as body mass and body fat, smoking, a sedentary lifestyle, alcohol or drug abuse. However even when the hereditary traits have stacked the odds, it is still possible to halt or regress the conditions that will lead to a possible heart attack. This can be done with medication or a choice of a healthier lifestyle.
ARTICLE 3
STROKES
A stroke is defined as a cardio vascular disease as it affects the heart and the blood vessels. The brain needs the oxygenated blood pumped from the heart to function, but when the cells are deprived of oxygen even for a few minutes they die.
METHOD
Preheat oven to 230C. Put a well-seasoned or non-stick 30cm pizza in the oven.
Sift the chickpea flour into a bowl; add condiments; then slowly add 1 cup lukewarm water, whisking to eliminate lumps. Stir in 2 tablespoons of the olive oil. Cover with a damp cloth forv half an hour, after this time the batter should resemble heavy or double cream. Add the herbs and the onion. Put the remaining oil into the pizza pan and add the batter. Place in the warmed oven ad cook until the edges are firm. Heat the grill and then place the base under the grill to brown, cut into wedges and eat immediately. Or add some gratede cheese just before putting under the grill.
ARTICLE 2
HEART ATTACK
What is A heart Attack
A myocardial infarction or heart attack occurs when the muscles of the heart become permanently damaged and die as a result of oxygen starvation. Normally this results fro m a blockage, in the coronary artery which causes an irregular heart rhythm more correctly known as an arrhythmia. This irregular heartbeat may prevent the primary function of the heart, which is to pump blood to the rest of the muscles and the body tissues. If death does not occur immediately the blockage must be treated as soon as possible, and certainly within a few hours, or the area of the heart muscle, affected by the arrhythmia, will die and be replaced by scar tissue.
The clot has usually formed in the coronary artery as a result of narrowing due to atherosclerosis. Atherosclerosis is derived from the Greek words athero meaning gruel and
sclerosis or hardness, and it is the medical term for the build up of fatty deposits of cellular waste and cholesterol in the large and medium arteries, which is referred to as a clot or a thrombus.
The atherosclerotic plaque inside the arterial wall sometimes cracks or splinters, which trigger the formation of a clot. When a clot occurs in the coronary artery, it interrupts the smooth flow of oxygen and blood to the heart, which damages the cells in the immediate vicinity. The damaged cells lose their ability to contract and the remaining heart muscle has to compensate. The larger the surface area of the damaged cells the larger the strain on the rest of the heart. This is crucial because if the blood supply ceases for more than a few minutes permanent damage is caused in the muscle cells, which results in death or permanent disablement. Statistically a million people in the U.S. suffer a heart attack annually and fifty percent die, and fifty percent of the deaths occur in the first hour.
For heart attack treatment to be successful it has to be sought immediately whilst the heart attack is occurring. Correct emergency procedures applied immediately can prevent permanent heart damage by restoring the flow of blood in the area of the blocked artery. Most people suffering a heart attack delay over two hours before seeking treatment and this sort of dithering to confirm suspicions may cost a life. Many leave the situation for over twelve hours and this delay is often the cause of death.
Risks of a heart attack
Coronary heart disease occurs as a result of an interaction between genetics, which include cholesterol levels and environmental factors such as body mass and body fat, smoking, a sedentary lifestyle, alcohol or drug abuse. However even when the hereditary traits have stacked the odds, it is still possible to halt or regress the conditions that will lead to a possible heart attack. This can be done with medication or a choice of a healthier lifestyle.
ARTICLE 3
STROKES
A stroke is defined as a cardio vascular disease as it affects the heart and the blood vessels. The brain needs the oxygenated blood pumped from the heart to function, but when the cells are deprived of oxygen even for a few minutes they die.
Once these nerve cells are destroyed they affect the functional ability of the part of the body they previously controlled. Unfortunately brain cells are incapable of reproducing or rejuvenating, so the damage is irreversible, permanent and frequently devastating.
There are four different types of stroke
Ischemic means deprivation of the tissues and cells of adequate blood supply, and the ischemic strokes always result from a blockage. The resultant bleeding causes the hemorrhages and the stroke. When particles or clots block the arteries then a cerebral thrombosis or cerebral embolism follows. It is this type of strokes that are the most prevalent. When the bloo9d vessels rupture they result in cerebral and subarachnoid hemorrhages, which causes more fatalities than the strokes caused by blood clots.
CEREBRAL THROMBOSIS
Atherosclerosis is the build up of fatty deposits of cholesterol and other matter within the arteries; the resultant plaque causes blood clots, which can lead to a cerebral thrombosis, the most common type of stroke. Typically they occur either during the night or first thing I nthe morning when the blood pressure is low.
CEREBRAL EMBOLISM
A blood clot forms normally within the heart itself and it is taken arterially to the brain, where when it lodges itself in the blood vessel threatens immediate damage. The majority of these clots form during atria fibrillation, when the atria does not beat rhythmically but has developed a tremble. This tremble means that all the blood is not forced out of the heart, and the remainder stays behind to clot.
CEREBRAL HEMORRHAGE
A cerebral hemorrhage occurs when one of the arteries in the brain burst, and the surrounding tissue is flooded with the leaked blood. This is caused by a burst aneurysm or an injury to the head. An aneurysm is a weak spot that forms a pouch in the artery wall, which balloons outward when it fills with blood. The risk of aneurisms is greater in the presence of high pressure.
When the brain loses it supply of blood some of the cells then cease to function, and put pressure on the resultant brain tissue, the end result depends on the level of this pressure. There is always a higher mortality rate with this type of stroke, but the patients’ who do recover have a greater chance of achieving a full recovery than the sufferers of a stroke caused by a blood clot. This is because when the blood vessel bursts it compresses a part of the brain and the pressure steadily and slowly released allowing the brain to regain control of all of the former functions. There is not the destruction of the brain cells caused by a stroke caused by clots.
SUBARACHNOID HEMORRHAGE
This is a rupture of one of the blood vessels on the surface of the brain, and the blood leaks between the brain and the surrounding skull, but not back into the brain itself.
SYMPTOMS
Symptoms depend on the type of the stroke and the severity of the damage.
WARNING SIGNS
· Sudden numbness or a weakness in the tissues of the face, or a limb, typically an arm or a leg, especially on one side of the body.
· Sudden mental confusion, possibly with trouble speaking or understanding speech.
· Sudden trouble seeing in one or both eyes.
· Sudden trouble walking, dizziness, accompanied with a loss of balance or coordination.
· Sudden, severe headache with no apparent cause.
A stroke is a real medical emergency and every second counts, get immediate medical assistance and note the time. Not all the warnings symptoms will be present and to wait to be sure could make the difference between a mortality rate and survival.
RISK FACTORS
· High Blood Pressure (140/90 mm Hg or higher)
· Smoking
· Diabetes which is defined as a fasting plasma glucose (blood sugar) of 126 mg/dL or more, measured on two separate occasions. Whilst diabetes in itself is a treatable disease it is normally associated with other factors, which always increase the likelihood of a stroke. The added factors are obesity, raised cholesterol levels and high blood pressure
· Carotid or Other Artery Disease. The carotid arteries in the neck supply the blood to the brain, and there is a risk of a clot in this artery if the plaque builds up as a result of atherosclerosis.
· Atrial fibrillation when the heart does not eject the whole of the blood.
· Other Heart Disease. People with coronary heart disease or heart failure have more tha double the risk of having a stroke
· Sickle cell anaemia is a genetic disorder that is prevalent in Africans “Sickled” red blood cells are less able to carry oxygen the body’s tissues and organs. They also tend to stick to blood vessel walls. This can block the arteries to the brain and cause a stroke.
· Obesity and physical inactivity.
· High Blood Cholesterol .A high blood cholesterol level (240 mg/dL or higher) is bad because cholesterol can build up on the inner walls of arteries. And narrowed arteries are more likely to become blocked, causing a heart attack or stroke.
·
DIAGNOSIS
There are four different types of stroke
Ischemic means deprivation of the tissues and cells of adequate blood supply, and the ischemic strokes always result from a blockage. The resultant bleeding causes the hemorrhages and the stroke. When particles or clots block the arteries then a cerebral thrombosis or cerebral embolism follows. It is this type of strokes that are the most prevalent. When the bloo9d vessels rupture they result in cerebral and subarachnoid hemorrhages, which causes more fatalities than the strokes caused by blood clots.
CEREBRAL THROMBOSIS
Atherosclerosis is the build up of fatty deposits of cholesterol and other matter within the arteries; the resultant plaque causes blood clots, which can lead to a cerebral thrombosis, the most common type of stroke. Typically they occur either during the night or first thing I nthe morning when the blood pressure is low.
CEREBRAL EMBOLISM
A blood clot forms normally within the heart itself and it is taken arterially to the brain, where when it lodges itself in the blood vessel threatens immediate damage. The majority of these clots form during atria fibrillation, when the atria does not beat rhythmically but has developed a tremble. This tremble means that all the blood is not forced out of the heart, and the remainder stays behind to clot.
CEREBRAL HEMORRHAGE
A cerebral hemorrhage occurs when one of the arteries in the brain burst, and the surrounding tissue is flooded with the leaked blood. This is caused by a burst aneurysm or an injury to the head. An aneurysm is a weak spot that forms a pouch in the artery wall, which balloons outward when it fills with blood. The risk of aneurisms is greater in the presence of high pressure.
When the brain loses it supply of blood some of the cells then cease to function, and put pressure on the resultant brain tissue, the end result depends on the level of this pressure. There is always a higher mortality rate with this type of stroke, but the patients’ who do recover have a greater chance of achieving a full recovery than the sufferers of a stroke caused by a blood clot. This is because when the blood vessel bursts it compresses a part of the brain and the pressure steadily and slowly released allowing the brain to regain control of all of the former functions. There is not the destruction of the brain cells caused by a stroke caused by clots.
SUBARACHNOID HEMORRHAGE
This is a rupture of one of the blood vessels on the surface of the brain, and the blood leaks between the brain and the surrounding skull, but not back into the brain itself.
SYMPTOMS
Symptoms depend on the type of the stroke and the severity of the damage.
WARNING SIGNS
· Sudden numbness or a weakness in the tissues of the face, or a limb, typically an arm or a leg, especially on one side of the body.
· Sudden mental confusion, possibly with trouble speaking or understanding speech.
· Sudden trouble seeing in one or both eyes.
· Sudden trouble walking, dizziness, accompanied with a loss of balance or coordination.
· Sudden, severe headache with no apparent cause.
A stroke is a real medical emergency and every second counts, get immediate medical assistance and note the time. Not all the warnings symptoms will be present and to wait to be sure could make the difference between a mortality rate and survival.
RISK FACTORS
· High Blood Pressure (140/90 mm Hg or higher)
· Smoking
· Diabetes which is defined as a fasting plasma glucose (blood sugar) of 126 mg/dL or more, measured on two separate occasions. Whilst diabetes in itself is a treatable disease it is normally associated with other factors, which always increase the likelihood of a stroke. The added factors are obesity, raised cholesterol levels and high blood pressure
· Carotid or Other Artery Disease. The carotid arteries in the neck supply the blood to the brain, and there is a risk of a clot in this artery if the plaque builds up as a result of atherosclerosis.
· Atrial fibrillation when the heart does not eject the whole of the blood.
· Other Heart Disease. People with coronary heart disease or heart failure have more tha double the risk of having a stroke
· Sickle cell anaemia is a genetic disorder that is prevalent in Africans “Sickled” red blood cells are less able to carry oxygen the body’s tissues and organs. They also tend to stick to blood vessel walls. This can block the arteries to the brain and cause a stroke.
· Obesity and physical inactivity.
· High Blood Cholesterol .A high blood cholesterol level (240 mg/dL or higher) is bad because cholesterol can build up on the inner walls of arteries. And narrowed arteries are more likely to become blocked, causing a heart attack or stroke.
·
DIAGNOSIS
iF a stroke is suspected after a neurological examination then a CAT scan (computerized axial tomography" or a three dimensional image will somfirm the diagnosis
TREATMENT
Surgery, drugs, acute hospital care and rehabilitation are all stroke treatments.
ARTICLE 4
HOGMANEY AND THE TRADITIONAL BLACK BUN CAKE
Hogmanay is the 31st of December in Scotland, a land with tradiri0ons going back hundreds of years. The origins of Hogmanay are shrouded in a heady mix of arcane esoteric mysteries of Celtic custom pagan rituals. The word itself is probably derived from old French “aguillanneuf”, meaning the "last day of the year", when this word was in common use gifts would be exchanged. As people travelled to visit others they were given refreshments and it also became known as cake day.
The Roman festival of Saturnalia revered the sun, as did Yule the equivalent Norse festival and when Christians continued the tradition they failed to divorce them from the pagan origins. During the reformation the puritanical ethic thrived in Scotland, and Oliver Cromwell banned Christmas not just in Scotland but in England as well. It is still technically illegal to eat Christmas pudding in the U.K. today no one has ever taken it off the statute books. Christmas celebrations were driven underground until the
Late 17th century.
Crucial in the modern day ceremonies is “first footing” when a stranger must take the first foot in a house. This tradition goes back to Viking times, and the darker the complexion of the stranger the less trouble they were likely to be. The pragmatic Scotsman did not want the blonde Vikings sullying the holiday and getting in the way of the celebrations. There are several obligatory gifts, which must be carried by the first footer, as bad luck will befall the family that does not receive these gifts. The most crucial gift was uisge beatha or "the water of life", more prosaically known as Scottish whiskey, and a lump of coal. The coal represented the feature of sufficient heat in the hearth for the coming year or in effect the prosperity to pay for it.
Typically the toast is "A guid new year to ane an a' ", a good new year to on and all. The really generous of the first footers always brought with them a rich moist fruit cake called a black bun.
This predates the reformation, as the twelfth night on January 6th was known as Uphalieday in Scotland. On this day a party celebrated the winter period and whoever got the piece of bean and the pea present in the pie came to be the king and queen for the day.
RECIPE FOR THE BLACK BUN CAKE.
INGREDIENTS
CRUST:
12 Ounces (3 cups) flour
pinch of salt
3 Ounces (3/8 cup) butter
2 level tablespoons of sugar,
2 small eggs or 1 large,
5 tablespoons of iced water.
FILLING:
8 Ounces (2 cups) flour
1-teaspoon bicarbonate of soda (baking soda)
11/2 teaspoon of baking powder
4 Ounces (2/3 cup) soft brown demerera sugar
1 teaspoon Jamaica pepper, (no longer in general use, substitute black pepper).
1/2 tsp black pepper,
1 teaspoon of ground mixed spice (allspice)
1 teaspoon of cinnamon,
1/2 teaspoon of ginger
1/4 teaspoon of mace or nutmeg,
12 Ounces (2 cups) muscatel raisins, or golden sultanas
12 Ounces (2 cups) currants
4 Ounces (2/3 cup) almonds,
4 Ounces (2/3 cup) walnuts,
4 Ounces (2/3 cup) mixed candied peel,
Grated rind and juice of an orange and a lemon.
6 Fl Ounces (3/4 cup) of milk
4 tablespoons of brandy
1 egg.
Preheat the oven to hot 4000 F or 2000 C
Method
PASTRY
Sift together the flour and salt, add the small pieces of cold butter, and rub with your fingertips until it resembles breadcrumbs. Add the sugar and beaten egg, then add the iced water slowly and add only sufficient to draw the pastry together. Cool in the refrigerator whilst you make the cake.
Sift the flour, the salt and pepper and the baking powder and the bicarbonate of soda into a large bowl. Add the sugar and the fruit; nuts, mixed peel the spices and the fruit juice and rind. Pour in the brandy and the milk and combine the ingredients well.
Roll out the pastry as show below so that it covers the bottom and sides of the cake dish
Spoon the prepared filling inside the pastry, and then press the filling down so that it is flat. Cover the cake with the top piece of the pastry and then seal the edges by crimping the pastry together. Cot a large cross on the top to let the steam escape as it cooks and then brush the pastry with a beaten egg this gives the pastry a lovely glazed look when the pastry has cooked.
Place the tin in the hot oven and bake for fifteen minutes, then take it out of the oven. Cover the cake well with aluminium foil to stop it burning; reduce the oven temperature to warm 3250F or 1700C. Return the cake to the oven and bake slowly for about three hours until a skewer comes out clean.
Note
Although the traditional recipe does not call for it the cake though gorgeous as it stands does benefit from allowing to cool for about half an hour and then pouring a small glass of whiskey into the cut cross of the cake. Wrap the cake well in aluminium foil and keep for at least three weeks.
Serve with copious amounts of Scottish whiskey preferably single malt rather than a blended one.
article 5
Pilates the strengths and benefits
What is Pilates?
Pilates is a form of exercise developed by Joseph Pilates, Joseph died in 1967 an exercise pioneer, born fifty years ahead of his time.
“After ten sessions you will notice a difference, after twenty sessions others will notice, after thirty sessions you will have a brand new body.” Joseph Pilates.
Few of the devotees of the now mainstream exercising and fitness system realize that Joseph Pilates lived, or that he developed the first of his techniques during the First World War. German born he traveled to England in 1912 and was caught up in the First World War as an internee, meaning he was imprisoned as a threat to national security.
Without the help of fitness equipment he developed a series of exercises using resistance and counterbalances in a hospital ward. He rigged up beds, sheets anything to hand, broom handles, in fact anything to hand; to be able to work and exercise muscles to get the muscles in optimum fitness conditions. In 1918 “Spanish flu” broke out in Europe. This avian flu (bird flu) pandemic was called Spanish flu because it was reported in the press in Spain and it was so severe i8t killed between 50 and a hundred million people. Joe did not lose a single one of his internees, and he attributed this fact to his burgeoning Pilates fitness System.
The principal behind this system is that it is a safe sensible method of utilizing muscle using the minimum of equipment. As it is designed to improve core strength and agility it is suitable for all ages. However in fulfilling these criteria it is intended that it alleviate chronic pains including spinal problems. Its purpose is to builds a sleek body with body tone but not huge over developed muscles. It promotes grace and economy of movement, and an awareness of how your body functions. Control and awareness are important and controlled rather than labored br4eathing is vital.
Weight training involves mindless repetitive movement, which is the antithesis of Pilates.
Pilates believed that weight training developed muscles prone to injury and he wanted to develop awareness of how to control each movement, and by exercising control over the muscles, create a fluid minimalist movement. Aspects of the control were breathing exercises and a correct pelvic and spinal alignment meant to minimize pain created from bad posture. It also creates long muscles as well as strength and this type of muscle is less likely to suffer from sprain, strain and tears.
The hearts of Joseph’s techniques are the muscles nearest to the spine and the abdominal muscles. However it is rehabilitation not repetition, many of the core movements are carried out in a standing or sitting position. The exercise can be carries out waiting for the bus, standing in a queue at the bank. It also means that there is no expensive specialized equipment. The real benefit if the system has been that the devotees of the Pilates system have each and every muscle of their body worked on. No muscle is ignored and no muscle is under worked or over worked. This gives balance to the body it ensures a straighter posture in short a body less prone to the condition of pain.
The intensity of the workout does adjust as your physical fitness improves which allows you to choose a tailor made option for you, whatever your age and fitness levels. One of the reasons why this method of fitness and exercise is so popular is that it does not involve sweating; anyone over the age of thirty is old enough to realize that sweating is not a attractive trait! Other side effects of the system are increased lung capacity and also circulation.
The whole concept of this exercise regime is core stability which means that it works on all of the muscles, those that can be seen and those that can’t. The muscles around the spine that affect your postures are amongst the most important in your body and it is this group of muscles that are frequently ignored. When these muscles are ignored they react and the reaction of frequently pain.
ARTICLE 6
Why shouldn’t older People learn to Scuba Dive?
When I was a child in the early sixties the age of sixty was old, not because I was six and anyone older than 21 was decrepit, but because people in their sixties were waiting by their firesides to die.
Five decades later the conceptual view of grandparents is more likely to be them bathing on the beaches of Borneo than Blackpool or Bognor. Greater advances in health care mean that people are not only living longer but are fitter and healthier, in control of their health and lives.
Those over fifty are thankfully no longer prepared to accept their life is over. There are many things that they are attempting both by travelling and being more adventurous on their own doorstep.
I have been a passionate scuba diver for over thirty years and I have learnt a thing or to about it and the first is that scuba diving is not one of those hobbies that age is a barrier to; age is of a positive benefit to the scuba diver.
Is it dangerous, yes it can be but so is driving and for that matter living. Why is scuba diving so dangerous? er well I am not sure that it is, except it is one of those things that everyone insists is dangerous!
Is it such things as shark attacks that make scuba diving dangerous? Statistically the majority of people bitten by sharks are bitten whilst standing on a beach not far from the shoreline. I have been on hundreds of dives in the Pacific, the Red Sea and the Indian oceans. Have I ever seen sharks or whales yes many times, do I consider them dangerous, -yes I do, has it ever stopped me from diving amongst them no it hasn’t. However neither fact is relevant it is a fact that in the vast majority of dives you will not see either.
What has accounted for the greatest number of diving incidents I have personally witnessed? That one is easy the vast majority of incidents have been caused by sinus and breathing difficulties, nothing to do with equipment error, simple human error of not knowing how to equalise pressure properly. I was very fortunate when I learnt to dive I listened to my dive instructor. Sounds stupid but it is true.
I was terrified of water that is why initially I wanted to learn to dive to face my demons. I was very heavy at the time and frightened witless so much so that I threw a wobbly and refused to even walk in the water. It was under a pier in Savu Savu, Fiji. My diving instructor hauled me in the water and apparently took me around the pier whilst holding my hand. Apparently I missed seeing a whale, well I would have done, I was so frightened I had my eyes tightly shut. However I learnt a very valuable lesson despite being hysterical before getting in the water, once in there is little choice; you have to breathe, trust me it is either that or drown. That was the lesson I learnt all you have to do to make a good diver is breathe, nothing more and nothing less. Once you have mastered the fact that you can breathe under water quite normally nothing else matters.
Once you breath deeply and naturally underwater you are in a different environment it is your own personal underwater Jacques Cousteau television show. It is too exciting to worry about anything. No one anywhere in the world is allowed in the water without a diving certificate. That diving certificate teaches you everything you need to know including how to cope with most minor incidents.
Have I ever personally felt threatened whilst diving yes I have but not in the last twelve years? I vowed on my fortieth birthday dive that I was not going to dive with anyone under thirty ever again, whatever the circumstances and since I have adhered to that rule I have encountered no problems. The eldest person I have ever personally being diving with was 76, but I know for a fact that Jacques Cousteau died aged 87 and he was still diving. I have also been diving with someone who was seventy three and a learner.
When I learned to dive their was none of the gadgetry that was about today you had to work out how long how far and how deep you could dive for. These days a computer does it all. If you are older than sixty you will remember double de-clutch whilst driving and how easy it is now, if you don’t know what I am talking well you are too young to be reading this article anyway!
We are being told at every juncture that exercise is good for us well there is nothing like diving because once under water you have the buoyancy of the water and all the aches and pains disappear. There is nothing like swimming with fifty or more species of fish within a few feet of your head. It is something that you never ever tire of and night diving is different again and offers a completely new world.
Age is no barrier to diving it bestows common sense and a healthy respect for the deep if is something that you have always wanted to do go ahead try it, have one test dive and see how you feel. Once you have done it was there is no going back you will have opened your horizons forever.
All the rules you need to know about scuba diving are below.
· Gently equalize your ears and mask as you descend. That means nothing more that holding your nose and exert a gentle blow out pressure
· Never hold your breath while ascending. Always breath normally and come up slowly and steadily.
· Always dive with a buddy.
· Never drink and dive
· Don't fly for 12 hours after a no-decompression dive, 24 hours if your dive required decompression stops. It won’t kill you but it is something you will not want to repeat.
· If you have friends and family that have concerns about your diving, don’t tell them until after you get your diving certificate.
· You do not even have to be a strong swimmer to dive; I have often been diving with people who cannot swim at all. However I would personally recommend that you can swim thirty yards because you have to get to the boat!
· Scuba diving is a lot harder than snorkelling. That is a myth that snorkeller’s will tell you but no diver ever will.
In conclusion scuba diving is a relaxing hobby and most if it done less than thirty feet from the surface. Most of the world’s coral reefs are not deep; we are not taking about forty thousand fathoms under the sea. A few people say they can’t bear the idea of all the weight of the sea above them, whilst diving you can neither feel the weight above or below, in fact it is the nearest thing to weightless that I can imagine. A common misconception about diving is “I would be too frightened!” the chances are that you will be so enthralled that you will forget to be frightened, or you will be so frightened, like me, that you will shit your eyes and forget anything except terror, but the chances are that you will not forget to breath! Then the excitement of your own private aquarium will never leave you, even if you only dive once in an open water dive.
ARTICLE 7
Spinal Anatomy the main causes of backache explained
The spine comprises strong bones, large muscles, sensitive nerves, held together by the flexibility of the tendons and the ligaments. It has to be flexible to provide mobility but at the same time it has to be strong enough to protect the highly sensitive nerve roots. The spine itself may hurt and we have backache, but there are many other reasons why the back causes pain not just localized in the back but in other regions. There can be pain in the back the neck or the legs as a result of spinal problems.
Back pain is categorized as acute or chronic, acute pain is short lived whilst chronic is more than six weeks.
Anatomy of the Spine
Each segmental portion of the spine is comprised of two vertebrae separated by a disc, and a portion of the spinal cord, which has two nerve endings coming from it.
The bones of the spine are called vertebrae and they are there to protect the spinal cord, a disc, which comprises of ligament, separates each vertebra. The disc has two distinct sections the outer part or the annulus connects the two pieces of bone the vertebra, the central nucleus is soft and is there to absorb the shock of the spine and to stop the two pieces of bone from rubbing against each other. The nerve roots carry information from the brain to the limbs and if they are pinched between the bone thay are capable of causing great pain.
The spinal column is comprised of a total of 26 vertebrae when joined together they permit forward and backward bending, side bending, and rotation of the spine. The spinal column has five distinct regions and each area covers a different part of movement in the body.
The cervical region consists of seven vertebrae, the thoracic region has twelve and the lumbar region contains five vertebrae.
The sacrum is composed of five vertebrae, but they are fused and anchored to the four fused vertebrae, which forms the coccyx. Intervertebral disks lie between the bone to separate each vertebra and they act as a cushion.Problems in the spine that lead to pain.
The large nerve roots that lead to the arms and legs may be irritated
The smaller nerves may be irritated
The large paired back muscles may be strained
The bones, ligaments or joints themselves may be torn or injured
The disc space itself can be casing the pain
Types Of Back Pain
Back pain is either mechanical or compressive pain. Mechanical pain is an injury to the muscles or ligaments or perhaps the disc. The area the pain originates from is normally the lower spine though it can emanate to the buttocks or the thighs, it is unusual for this type of injury to manifest itself in pain beyond the knee.
Compressive pain results as its name suggests when the nerve roots have or are being pinched or otherwise irritated. One of the most common examples is pain along the sciatic nerve, the function of which is to provide the muscles of the lower leg with sensation. When they are compacted the pain can radiate all along the leg muscles, it may be a shooting pain, numbness or tingling but the pain is rarely felt in the back itself. Arm pain or numbness is usually the result of herniated discs
Disk herniation is a rupture of the outer firmer annulus that surrounds a disk, this break in the structure allows the softer nucleus to extrude, and when this occurs there is pressure either from the higher or lower vertebra, or both vertebrae. This pressure causes pain within the spinal nerve, most often felt in the lumbar region. Many people refer to this condition as a slipped disc.
There are four main regions that comprise the spinal column.
The cervical spine (neck)
The primary function of the neck is to protect the nerves that come from the brain, and the secondary function is to support the weight of the head. All mammals including a giraffe have seven vertebrae in their neck and they smaller in size as they work upwards towards the skull.
When acute pain is present in the neck it is often caused by straining the tendons, muscles or ligaments, these types of pain usually heal themselves with time. The symptoms may be alleviated by either warmth or heat, pain killers, osteopathic manipulation or a visit to a chiropractor.
Pain that last longer or when it is radiating down the arms, or accompanied by numbness or tingling can often stem from an anatomical problem, it may be a herniated disc or a trapped nerve.
The thoracic spine (upper back)
The thoracic spine comprises of twelve vertebrae, which has little motion as it is constrained at each level by a rib. The rib cage is designed to give the spine support and to keep it in place; the reason it is kept in place is its primary function is protection. The rib cage houses the bodies’ vital organs the heart lungs and the liver. As the upper back is not designed for motion injuries are fairly rare. However that does not mean that it is not a source of pain. If the joints are not functioning smoothly, or there is an irritation of the shoulder muscles or the large back muscles then there is acute pain
The lumbar spine (lower back)
The lower back carries the full weight of the torso, making it vulnerable to injury. There are4 five motion segments in this region of the back and they can all cause pain. The lower sections take the most strain and are the ones more likely to be effected by general wear and tear or Osteoarthritis. The bottom two segments take the most strain and are more likely to herniated and cause sciatica whereby the pain travels down the leg possibly as far as the foot.
Despite the vulnerability of the spine the majority of the injuries here are muscular, however that does not mean that it is trivial, muscle damage or trauma or damage to the tendons and ligaments can take months to heal. The pain can be very severe and seriously restrict movement.
The sacral region (bottom of the spine)
Below the lumbar spine is a bone called the sacrum, which is the back part of the pelvic girdle. This bone is shaped like a triangle that fits between the two halves of the pelvis; it connects the spine to the lower half of the body. The sacrum is connected to the iliac bones by the sacroiliac joints. Pain here is often called sacroiliac joint dysfunction, and occurs more often in women. The coccyx—or the tailbone—is in the sacral region at the very bottom of the spine. Pain here is called Coccydynia and women are again more vulnerable.
ARTICLE 8
Retirement Income.
One of the most difficult and contentious decisions adults have to make in their lifetime is what constitutes retirement income. It is difficult because none of us have been allocated a crystal ball, we cannot accurately guess at future needs. Much of the decisions we make our influenced by our temperament and lifestyle it depends whether we view life as a cup that is half full or half empty.
There is a temptation to underestimate financial needs for retirement and there are good reasons for this. Many of life’s earlier financial commitments have been met, mortgages have been paid, a pension fund provided, college fees paid, etcetera etcetera.
How do many people get their future planning so wrong, when many of the decisions to be made are personal? The primary reason many people have not made adequate provisions for retirement planning is that they reduce their net expenditure for the things they no longer have to pay. These include paying into a pension; maintaining two cars, mortgage payments all of which are fair items to reduce your spending.
The bones of contention are the additional expenditures, how do you correctly assess those? Increased expenditure may include possible higher health care costs, both for treatment, prevention and mediation. Many people fail to accurately assess that more time on your hands means more leisure time and leisure pursuits can be expensive. There may be costs for long-term carers if not for yourself for your parents. Whilst every individual case will be different a general rule of thumb does exist, if you do not wish to incur a drop in living standards then you will need about seventy five percent of your income as a pension or income provision.
Whilst this may at first seem excessive there are factors to be considered which are new. Many people are finding that they are younger fitter and more in control as they approach retirement. The goal posts have been moved in the last thirty years expectations are different now, the expectations your parents could forward to in retirement are very different from your own peers. You are fitter and healthier and therefore can do more. Whether that is travel, play golf, undertake voluntary work, take care of the grandchildren is up to you, a personal decision. However the one thing they have in common is that they are4 all likely to incur a type of expense, because whatever you are doing in retirement it will probably not be sitting on a rocker on the front porch!
If there is a discrepancy between the amounts of pension you have targeted and the amount of money you need then it will almost certainly be a shortfall. If you cannot make that money up from a part time income then you have only two choices suffer a drop in spending power or use your capital. If you plan top make provisions to earn on a part time basis during the period of your official retirement then it is a good idea that to check that you can do so. Fiscally if you earn over a certain figure then your state or private pension or your tax position may be altered.
A sometimes neglected aspect of retirement planning is the provision of adequate income for a remaining spouse if the death of one will cause a radical change in the spending power of the other. If you are part of a couple it is a good idea to look at the implications of your plan in the event of the death of one of the parties. Can the remaining spouse survive economically will they have enough to live on? Sometimes a joint annuity is possible which means that the pension will not be terminated on the death of one of the parties. It may be reduced but it will not cease to pay out something.
Another contentious area is the level of future inflation. Low levels of inflation have characterized the last twenty years, but that situation cannot necessarily be guaranteed, therefore the effects of inflation should be adequately covered by a pensions plan.
Pension plans bring major adjustments not just financially but emotionally as well. It is sometimes difficult to be able to make the impartial decisions that need to be taken and yet everyone benefits from the development of a practical plan to bring about your goals. If you feel that you are not capable of making the correct decisions without help then use a tax advisor or an accountant. However you need to choose someone qualified to plan your future, are they a member of a certified institute. Can they be held accountable for wrong decisions, and are they sufficiently qualified.
Before you pay them consider whether there fee is the fee you pay them or have they a vested interest in selling you something from which they will get more benefit. In other words are they going to want to sell you things that will earn them the maximum commission rather than helping you achieve your financial objectives. Referrals from your friends and family can be of assistance here, ask them all if they have used anyone that they can particularly recommend. Nothing is as effective as word of mouth referrals.
The National Association of Personal Financial Advisors offers a service to find a qualified and experienced retirement planner, who will only charge you a fee. Good advice may be initially costly, but it may save a lot of heartache, grief and also money later. This may not be the best time of your life to penny pinch because the decisions you make may be crucial and irreversible later.
ARTICLE 9
Estate planning
An estate plan is a legal system for the disposal of your property, upon your death. It recognizes your wishes, such as those regarding the care of minors and legally minimizes taxes. It can take into account your views regarding future medical care, for example it may state you have no wish to have your life sustained by a life support machine. Estate planning may or may not involve tax planning. The single most important document associated with estate planning is a will.
If you own property, there are basic questions, which need to be answered upon your death. If these answers are not forthcoming, in the form of a will, then the courts have the right to decide what happens to your assets. The end result may well coincide with your wishes, but often it will not. If you have children, then you will need to make your wishes clear, regarding their guardianship, in the event of your untimely death. Who do you wish to inherit your personal belongings? Do you have any special bequests? Do you have anyone you wish to exclude from your will that would automatically inherit, as a result of the law of succession?
If you die without a will you are said to die “intestate”, and others have the right to say what happens to your assets. The value of your estate will be substantially reduced, as professionals such as accountants and lawyers will argue, as to what the law of succession means.
An estate plan is not a single document, but it need not be a costly process. A will needs to be drawn up to name the people you wish to benefit (beneficiaries). The first step is to work out what you own, as well as how you own it, and balance this against what you owe. Many people feel that they need to be old or wealthy to have a will. However this is a misconception. How does anyone know when he or she will die? Also what constitutes wealth, do your children make you wealthy? Have you correctly evaluated the insurance, and assurance policies that you hold?
The earlier in life that you make a will, the easier it is for you to review and change your plans. As your life evolves so the expectations change
for the different stages of your life. Death for the survivors is a traumatic, emotional experience, but a will makes it easier to cope. Wills are a valid legal document, but they are not written in stone. Circumstances change during the course of your life, and a codicil can be added to a will to reflect your changes.
Once you have your will, and are aware of the value of your estate it is possible to make decisions regarding other matters. Do you need to make trusts to maximize your assets, and minimize your tax liabilities? Probate oversees the transfer of your assets. Probate is the legal process of proving a will, appointing an executor, and settling you estate according to your wishes; but by custom, it has come to be understood as the legal process whereby a dead person's estate is administered and distributed.
Trusts can avoid probate, but they also can be used as an instrument to transfer assets whilst the person is alive. By answering these basic questions, you are on the way to planning how to dispose of your estate, and making things easier for your family to deal with.
ARTICLE 10
FIT FOR LIFE
Improve your heart health by what you eat.
We are bombarded by the knowledge of how to eat healthily, how to cut our cholesterol, keep our blood sugar levels within safe limits and generally look after our health. Yet heart attacks remain the biggest killer of the Western world, obesity is rife and diabetes is becoming a pandemic in many parts of the world. How can so many people armed with such knowledge get it wrong?
Eating healthily mean eating the foods that supply the nutrients your body needs to be fit and healthy. That of course changes through different areas of your life children need higher levels of calcium to grow and lactating women have different dietary requirements to seventy year old men. At fifty-five you are not as fast as you were at twenty, but it is just as important that you consider what you are eating. An apple a day is an adage but it s lot healthier than a cup of coffee and a cigarette for breakfast. However no healthy diet should ever exclude one food, because you want what you can’t have. However whilst some foods should be increased like fresh fruit and vegetables other foods should be regarded as a treat.
Whatever your age and physical condition dieting makes you fat! A vicious cycle of deprivation, with an expectation of a loss of body fat is interspersed with binge drinking and eating to satisfy cravings of foods that your body has grown used to. This cycle often leads to savage weight gains often higher than the weight lost in the first place. The problem is a diet is looked on as temporary condition, yet healthy eating is a lifetime goal.
This goal does not alter with your physical age; it is an approach to reducing the risk of disease. Healthy eating is not an issue of weight alone, or by getting into a certain dress size by a certain party. Healthy eating should be a pattern set for life a long and healthy productive life. Weight cannot entirely be disregarded, as keeping a stable safe weight is crucial to all aspects of health.
Overweight people are more likely to develop diabetes militis or middle-aged diabetes which itself ids treatable but linked to risks of heart attacks, high blood pressure and strokes. Obesity puts a strain on joints and also ligaments, joint problems can lead to osteoarthritis. This is painful and tends to restrict movement and that leads to less exercise and before you turn round a greater weight gain. Modern research is definitely pointing to the fact that a diet with inadequate fibre is leading to problems of the colon; the lower bowel and these problems may be cacogenic later.
Heart disease has in recent years been linked to the effect of free radicals. Free radicals are oxygen by products of normal cell metabolism, which are highly reactive. Free radical needs electrons, which they do not have, and they attempt to grab them from other molecules, this process damages the other molecules. When these free radicals attack cells when they are reproducing they can become carcinogenic.
They also add to a build up of plaque in the arteries, because they damage the molecules responsible for moving cholesterol through the bloodstream. These accumulated deposits cause the blood vessels to narrow, which affect the blood flow, and eventually they increase the risk of a heart attack.
A variety of foods is crucial to our health and well being because no one food or one food type, contains all the nutrients that the body needs. Try new fruits and vegetables and titillate your taste buds, this single act will add fibre to your diet, as well as increase the amount of proteins, vitamins and minerals you intake. Think colour, and when you think the colour way, make sure that you increase the foods of these colours to a minimum of eight or nine portions a day. Make your plate a kaleidoscope of vibrant colour
Add the purple berries to your diet, as well purple cabbage, and asparagus. Add anything green to your diet, including avocados they are high in calories, but they contain useful nutrients. Don’t forget kiwis weight for weight have a huge level of vitamin C in them. Orange fruits such as papaya, melons, oranges, peaches and nectarines, are excellent choices. Finish a meal with fresh fruit. All red fruits and berries are good for as is tomatoes. The white group should not be neglected either, it contains cauliflower, potatoes, and bananas. Go ahead add a riot of colour to your life and increase your health benefits, get fit and healthy.
The food pyramid has been around for decades, and it suggests that you should eat between six and eleven portions of food from the bread, pasta, and rice group. These foods should be made from whole meal products such as whole-wheat bread with cereals, whole meal pasta, brown rice, oats, millet and barley. These foods are known as complex carbohydrates, and by eating them you help to keep your blood sugar levels stable. It was thought that all carbohydrates were the same, but in the 90’s it was discovered that not only are they different but the effect they have on our bodies is different. The glycemic index or GI differentiates between them according to their effect on blood glucose levels.
Those with the lowest index keep us feeling full longer, but more importantly they do not cause huge spikes in our blood sugar levels. This benefits healthy eating plans that attempt to keep our weight within safe stable limits but also protects us from diabetes as our insulin levels are kept stable and it keeps our blood sugar health.
The next item on the list of the food pyramid is fruits and vegetables; currently the recommendations are three to five portions of vegetables a day, and two to four pieces of fruit. The American centre for nutrition has long accepted that this is not sufficient to maximise people’s health, however they have kept it at these figures, because they have taken a pragmatic approach to health. Why tell people to eat twelve to fifteen portions of vegetables and fruit a day, when they accept most people won’t. However they are currently in the process of revising this guide line, and it may be changed so much that the shape will not resemble a pyramid at all.
Think about it what do you use to flavor meat, most people use vegetables. When you make a casserole add different extra vegetables, to add both flavor and a change of texture. Instead of adding just onions, carrots and pea, add mushrooms, sweet corn, broccoli, pumpkin and spinach as well. Do not stick so slavishly to recipes, experiment and add vegetables. All vegetables are good for you, especially green vegetables, but if you do not like Brussels sprouts, don’t eat them, add another vegetable instead.
Moving up the pyramid, you are currently recommended to eat three portions from the egg and cheese group, a day as well two to three portions of meat or fish. However it is expected that these figures will be reduced, in the revision, as most people in the Western world eat far too much protein. Protein is not used for energy, it is used for the maintenance and construction of tissues, and how much do you need. A baby needs more protein, in the first year of its life than at any other time, and yet cows milk contains three times as much protein as human milk.
At the top of the pyramid is fats to be used sparingly, switch to Olive oil immediately if you have not done so already, and enjoy the benefits of a Mediterranean diet, after all people eating a traditional Mediterranean diet, with plenty of fruit, vegetables, salads, fresh fish, have very low heart attack rates.
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