How to reduce insulin resistance.

1. Build muscle through resistance training, more muscle mass 2. Flatten the Glucose curve 3. No liquid calories, better eat fruit whole 4. Pairing carbohydrates with Protein and fat 5. Stop constant snacking, get hungry before eating again 6. Manage chronic Stress 7. Sleep (consistently 7-9 hours per day) 8. Eat the greens (fiber) first, carbohydrates last, have lots of Fiber for your gut bacteria 9. Eat earlier in the day, not late in the evening, create Insulin free periods of time (f.e. fasting) 10. No naked sugars (See above...) 11. Bloodtests: get messured for Hba1c, Fasting Insulin, triycerides and Cholesterol (TG/HDL) 12. Reduce ultra processed foods (> 5 ingredients or things you dont recognize are a warning sign) 13. Reduce alcohol, no alcohol is best 14. Dont measure BMI, measure waist! 15. Take Medication as Support If you need to 16. Dont strive for perfection, consistency is more important.

Chicken 🐔 Masala

Ingredients

1. Chicken 700 g, 
2. Onion 200 g,
3. Tomato 300 g, 
4. Ginger Garlic Paste 1½ tbsp, 
5. Yogurt 3 tbsp, 
6. Oil 4 tbsp, 
7. Cumin 1 tsp, 
8. Red Chili 1 tsp, 
9. Kashmiri Chili 1 tsp, 
10. Turmeric ½ tsp, 
11. Coriander Powder 1½ tsp, 
12. Garam Masala ½ tsp, 
13. Green Chilies 2, 
14. Salt to taste, 
15. Fresh Coriander.

Method

Cook onions in oil until golden. 

Add ginger garlic, tomatoes, spices and bhuna well. 

Add chicken and cook 8–10 mins. 

Mix in yogurt, cook until oil separates. 

Add green chilies, little water if needed, cover and cook 15–20 mins. 

Finish with garam masala & coriander.

Road Trip

 The Ultimate Wales Waterfalls Road Trip 💦🚗

This road trip will take you to some of the most breathtaking waterfalls in Wales, from the tallest single-drop waterfall to hidden cascades in ancient forests. 

Whether you want to walk behind a waterfall like in Batman: The Dark Knight Rises or explore Snowdonia’s dramatic scenery, this route is the perfect adventure for waterfall lovers!

📍 Melincourt Falls – A stunning 80ft waterfall near Neath, surrounded by lush woodland.

📍 Henrhyd Falls – The tallest waterfall in South Wales and a filming location for The Dark Knight Rises.

📍 Sgwd Isaf Clun-Gwyn – A picturesque cascade in the Brecon Beacons’ famous ‘Waterfall Country.’

📍 Water Break-Its-Neck – A hidden gem in Radnor Forest, Powys

📍 Dolgoch Falls – A beautiful series of waterfalls in Snowdonia, perfect for a short hike.

📍 Pistyll Rhaeadr – One of the ‘Seven Wonders of Wales,’ plunging 240ft down a rocky cliff.

📍 Rhaeadr Y Graig Lwyd – A hidden gem in Snowdonia with an impressive drop.

📍 Rhaeadr Ewynnol / Swallow Falls

📍 Aber Falls

Declutter

 

Strange facts about the human body

The human body is full of weird and fascinating facts, like

Blood vessels: If stretched out, the body's blood vessels would stretch over 60,000 miles, enough to circle the Earth more than twice.

Heartbeat: The heart beats about 100,000 times a day and is the only muscle that never gets tired.
Strongest muscle: The tongue is considered the strongest muscle in the body for its size, and like a fingerprint, everyone has a unique tongue print.

Scent memory: Your nose can remember 50,000 different scents.
Brain activity: Your brain is often more active when you are asleep than when you are awake.
Tears: Babies don't produce tears until they are at least a month old.

Skin: You shed about 30,000 skin cells every minute.
Skin vs. liver: The skin is the largest organ, while the liver is the second largest and first largest internal organ.
Height: You are taller in the morning than you are at night because the cartilage between your bones compresses throughout the day.
Bones: One-fourth of all the bones in your body are in your feet.

Saliva: You produce about one liter of saliva every day, which is enough to fill a large soda bottle.
Stomach acid: Your stomach acid is strong enough to dissolve metal and can even burn your skin.
Tickling: You can't tickle yourself because your brain knows what to expect and cancels out the sensation.

Happy Learning

15 habits that will transform your life in 90 days

1. Develop a routine to sleep at 9 PM and be awake at 4 AM every day. 7 hours of sleep is a recipe for a focused day.

2. Adopt a routine in the morning to read, write, and internalize what you understand for 100 minutes.

3. Do not date while you're broke, in terrible shape, or your life chaotic. First, get your life in order.

4. Resist the urge to chase cheap dopamine. It's the cheapest ticket to depression and a miserable life. The older I get, the more I appreciate being home doing absolutely nothing.

5. No matter what's going on in your life, work out 7x a week. It's the greatest therapy for your mental health.

6. Normalize a cold shower every morning. It heals your body and prepares you for a new day.

7. Don't miss out on making the internet a source of your income. There are endless opportunities for you to make money in your sleep.

8. Make your life 100% your responsibility. Don't blame your parents, circumstances, or anyone for your misery.

9. Invest in a good wardrobe, smell nice, and learn social skills. You'll boost your success rate by 94%.

10. Befriend nature. Walk at least 30 minutes a day. A walk in the sun will clear your mind, boost your mood, and make you get creative.

11. Hang out with ambitious, motivated people who are obsessed with improving their lives and discuss more about money, business, and success.

12. Make 70% of your meals to be protein. It helps you repair, build, and strengthen your body and mind.

13. Realize a skill is 10 times more valuable than your grades. Learn a high-income skill to help you solve money problems.

14. Avoid habits that drain your motivation and waste your time. Use that energy to build discipline, learn new skills, and work toward your goals.

15. Keep distance from people who only prioritize their needs over yours, it doesn't matter the role they play in your life. They are your greatest setback to success.

TimeBank

A student studying in Switzerland 🇨🇭 

observes:

While studying in 

Switzerland, 

I rented a house near the school. 

The landlady Kristina is a 

67-year-old single 

old lady who had worked as a teacher in a secondary school before she retired. 

Switzerland's pension is 

very good, enough to not worry her

about food and shelter in her later years. 

However, she actually found "work" - to take care of an 87-year-old single old man. 

I asked if she was 

working for money. 

Her answer surprised me: “I do not work for money, but I put my time in 

the ‘time bank’, and 

when I cannot move in my old age, 

I could withdraw it.”

The first time I heard about this concept of "time bank", I was very 

curious and asked 

the landlady more. 

The original “Time Bank” was an old-age pension program developed 

by the Swiss Federal Ministry of Social Security. People saved the 

'time' taking care of 

the elderly when 

they were younger, and when they were old, ill or needed care could withdraw it.

Applicants must be healthy, good at communicating 

and full of love. 

Everyday they have to look after the elderly who need help. 

Their service hours will be deposited into the personal 'time' accounts of the social security system. 

She went to work twice a week, spending two 

hours each time helping the 

elderly, shopping, cleaning 

their room, taking them out to sunbathe, 

chatting with them. 

According to the agreement, after one year of her 

service, “Time Bank” will calculate her working hours and issue her 

a “time bank card”. 

When she needs someone to take care of her, 

she can use 

her “time bank card” to “time to 

withdraw “time and time interest”. After the information 

verification, “Time Bank” will assign other volunteers to take care of her at the hospital or her home.

One day, I was in school and the landlady called and said she fell 

off the stool when 

she was wiping the window. 

I quickly took leave and sent her to the hospital for treatment. 

The landlady broke her ankle and needed to stay in bed for a while. 

While I was preparing to 

apply for a home to take care of her, 

the landlady told me that I need not worry about her. 

She had already submitted a withdrawal request to the “Time Bank”. 

Sure enough, in less than two hours "Time Bank" 

sent a nursing worker to come and care for the landlady. 

In the following month, the care worker took care 

of the landlady everyday, chatted with her and made delicious meals for her. 

Under the meticulous care 

of the carer, the landlady soon recovered her health. 

After recovering, the landlady went back to "work".  

She said that she intends to save more time in the "time bank" while she is still healthy.

Today, in Switzerland, 

the use of "time banks" to support old age has become a common practice. 

This not only saves the country pension expenses, but also solves other social problems. 

Many Swiss citizens are very supportive of this kind of old-age pensions. 

The survey conducted by the Swiss pension organization shows that more than half of Swiss people alsowant to participate in this type of old-age care service. 

The Swiss government also passed legislation to support the "Time Bank" pension scheme.

At present the number of "empty-nest old people" in Asian 

countries are increasing and it has gradually 

become a social problem. 

Switzerland style "time bank" pension may be a good option for us too

Most visited places in USA

Most visited National Park Service sites 

1. Blue Ridge Parkway - 14.1million visitors

2. Golden Gate National Recreation Area - 12.4million

3. Great Smoky Mountains National Park - 12.1million

4. Gateway National Recreation Area - 8.4million

5. Lake Mead National Recreation Area - 8million

6. George Washington Memorial Parkway - 6.2million

7. Natchez Trace Parkway - 6.1million

8. Chesapeake and Ohio Canal National Historical Park - 4.9million

9. Cape Cod National Seashore - 4.1million

10. Delaware Water Gap National Recreation Area - 4.1 million

Most visited national parks 

1. Great Smoky Mountains National Park - 12.1million visitors.

2. Yellowstone National Park - 3.8million visitors

3. Zion National Park - 3.6million visitors

4. Rocky Mountain National Park - 3.3million

5. Grand Teton National Park - 3.3million

6. Grand Canyon National Park - 2.9million

7. Cuyahoga Valley National Park - 2.8million

8. Acadia National Park - 2.7million

9. Olympic National Park - 2.5million

10. Joshua Tree National Park - 2.4million

Reflect

 Reflect & decide on your own... which category are you in these days :-) 

Yes! There are times when we can slip into the right side.. & it is OK as long as we are aware and bounce back as soon as possible.

Royal Scones

INGREDIENTS

•  500g Plain Flour
• 28g Baking Powder
• 94g Butter
• 86g Sugar 

•  2 Whole Eggs
• 140ml Butter Milk
• 100g Sultanas (Cover in hot water and leave to soak for 30 minutes)

 METHOD

1. Preheat oven to 180 C
2. Mix the flour, baking powder, butter and sugar together in a bowl, until a crumb is formed
3. In a separate bowl, whisk the eggs and buttermilk together
4. Add the liquid to the crumb mixture
5. Continue to mix the dough, until it is smooth
6. (Optional) Add the sultanas, and mix until evenly distributed
7. Remove the dough from the bowl, flatten the dough and cover
8. Leave to rest for approximately 30 minutes
9. Roll out the dough to a thickness of 2.5 cm and cut to desired shape
10. Rest the scones for another 20 minutes
11. Gently egg was the top of the scones
12. Bake in the oven for 10-12 minutes until golden brown
13. Cool before serving with jam and clotted cream

Dirty Dozen

 

50 best buys of 2024 (which)

buys

1. Samsung Galaxy A15 5G Phone
2. Volkswagen ID.7 Electric Car
3. Instant Vortex Clearcook 140-4101-01-UK Airfryer
4. Lidl Cien Sun Spray SPF30
5. Samsung QE55Q60D TV
6. Bitdefender Antivirus Free For Windows
7. Apple Ipad Pro 11-Inch 7th Gen (2024)
8. Brompton Electric C Line Explore 12 Speed Folding Electric Bike
9. Aldi Almat Triple Chamber Sachets Bio Washing Capsules 
10. AEG Clean 5000 AB51C2DR Vacuum Cleaner 
11. Bosch TWK1M123GB MyMoment Delight Kettle
12. Fairy Max Power Original
13. Daewoo SDA2618GE Microwave
14. Fitbit Charge 6 Tracker 
15. Brother HL-L2445DW Printer
16. AEG APU72571UG Air Purifier
17. LG F4Y509WWLA1 Washing Machine
18. Framework Laptop 16 (2024)
19. Dyson Supersonic Nural Hairdryer
20. Mazda MX-30 R-EV (PHEV) Hybrid Car
21. Nuna Pipa Urbn Child Car Seat
22. Bosch KTR15NWECG Freestanding Fridge
23. Google pixel 8A Mobile Phone
24. AEG TR959M6BC Tumble Dryer
25. Silver Cross Tide Pushchair
26. Karcher K5 Premium Smart Control Pressure Washer 
27. Microsoft 13.8 Inch Surface Laptop
28. Delonghi Magnifica Plus ECAM320.60.B Coffee Machine
29. Stihl RMA 243.3 Lawnmower
30. Morrisons Nutmeg Home Fluted Toaster
31. Haden 195630 Microwave
32. IKEA Vappeby (3rd Gen) Bluetooth Speaker 
33. LG OLED65C44LA TV 
34. Apple Watch Series 10
35. CDA Nancy Dark Skies Wine Cooler 
36. Philips STH3000/26 Clothes Steamer 
37. Volvo EX40 Electric Car
38. NEFF N50 V58NBS1L0 Venting Hob
39. STIHL HSA 40 Hedge Trimmer
40. Maxi-Cosi See Pro Baby Monitor 
41. Celebrity Hollingwell Riser-Recliner Chair 
42. Braun Silk-Epil Series 9 Flex 9-481 Epilator
43. Ninja Woodfire Pro XL Electric BBQ 
44. Dimplex Evorad EV02BTA Oil Free Radiator 
45. Amazon Eero Max 7 WI-FI Router 
46. NEFF B54CR71NOB Built-In Oven
47. Hamilton Beach HB268SGBG Pro Care Iron 
48. Hisense RB327N4WWE Fridge Freezer
49. TCL 4022S Mobile Phone
50. Samsung HW-Q93OD Soundbar 

Every change in my life starts the same

Fear.

Quitting my job? Terrifying.
Moving to the mountains? Uncomfortable.
Starting my business? Felt impossible.

Flying after 8 years ? shaking 

But fear shouldn't be a stop sign.

Think of it as an arrow.

The phone call you don’t want to make.
The idea that won’t leave you alone.
The move that feels risky.

They’re not obstacles.
They’re invitations.

So, I try and follow a simple rule:

If something makes me nervous, I try my best to lean in.

Not because I like fear. I don't.

But because I know what’s on the other side — something great.

What you resist gets bigger.
What you confront gets smaller.

What's scaring you right now?

Maybe that's exactly where you need to go next .

The move you're most scared to make is the one that will change everything for you. 

What to do if your phone is stollen?

 

• Use a phone unlock passcode: Don’t make the passcode obvious, and if possible use biometrics like a fingerprint, or facial recognition, to unlock your device.

• Check your screen lock time: Your screen lock time determines how quickly your device locks once you've stopped using it, if you make that short it is harder for thieves to access your phone after it has been snatched.

• Set up a PIN for your SIM card: Even if your phone stays fully secured, criminals might still take the out the SIM and put it into another phone to steal your money or even your identity. A SIM PIN can prevent that.

• Set up a ‘Find My’ App on your phone: These services allow you to access your phone remotely, meaning you can lock it or even erase all your data. On Apple devices this can be done via the Find My app and on Android you can use the Find My Device app.

• Find your IMEI number: Every phone has an IMEI number which helps police and insurance companies to identify it if it's stolen. UK network operators can also stop a stolen phone from working across their networks with its IMEI. Find your IMEI number by dialling *#06# from your phone and keep a written note of it.

• Be aware of your surroundings: Be careful when using your phone in busy places in cities, that's where smartphone snatchers like to operate. You can get more safety advice from the Metropolitan Police here https://www.met.police.uk/phonesnatch and from Crimestoppers here https://crimestoppers-uk.org/news-campaigns/campaigns/city-of-london-phone-snatching

First Response

If your phone is stolen you should take these immediate actions.

• Access your phone remotely: Use a different device, like a laptop, a tablet, or even a friend’s phone, to access your phone remotely as soon as possible. This will allow you to lock or even erase your device entirely. Different manufacturers have different systems but they all operate in a similar way.

• iPhone - visit iCloud.com/find or open the Find My app on another one of your Apple devices.

• Android - visit android.com/find or open the Find My Device app on another one of your devices.

• Samsung - visit findmymobile.samsung.com and sign in with your Samsung account.

• Speak to your network provider: They can block your SIM ensuring a big bill can’t be racked up on your account. UK network operators can also stop a stolen phone from working across their networks with its IMEI. You should also ask about any new ‘charge to bill’ payments and ask for the facility to be cancelled.

• Speak to your bank and/or credit card provider: They can disable payment methods like Apple Pay or Google Wallet.

• Speak to the Police: Give them your IMEI number in case they can recover the device.

• Apple Stolen Device Protection: This protection adds an additional layer of security requiring Face ID or Touch ID biometric to access certain functions when you are away from familiar locations, like work and home. While the Security Delay function means that some security functions, like changing your Apple Account password, require you to wait an hour and then perform a second Face ID or Touch ID authentication. Giving you time to disable the account if the phone is snatched. You can find out more about how to enable this function on your device here https://support.apple.com/en-gb/120340

• Android Theft Protection: Theft Detection Lock uses Google AI to sense if someone snatches your phone from your hand and tries to run, bike or drive away. If a common motion associated with theft is detected, your phone screen quickly locks helping to keep thieves from easily accessing your data. This is available for newer models of Android phone, you can find out more here https://security.googleblog.com/2024/10/android-theft-protection.html

Parts of Sleeping Bag

 

Most of the sleeping bags you look at won't have every single one of these features, but keep an eye out for them, nonetheless. Sleeping bag technology, parts and features have a common goal -- to stop heat loss and keep you comfortable while you sleep in the great outdoors.

Shell - The shell fabric is what makes up the exterior of the sleeping bag. The shell fabric is usually more durable than the lining fabric, and sometimes features water-resistant or waterproof breathable technology.

Lining - The interior fabric of the sleeping bag is the lining. It is usually soft and comfortable, and sometimes feature moisture-wicking technology.

Anatomical Hood - The hood of a sleeping bag is insulated and works to prevent heat loss from your body and the sleeping bag. An "anatomical" hood is a hood that is designed to fit the shape of your neck and head for increased comfort and thermal efficiency.

Pillow pocket - A pocket inside the hood where you can stuff clothes or a camp pillow for head cushioning and support.

Stash pockets - Some sleeping bags feature stash pockets in the hood, chest or other areas. A hood pocket is perfect for keeping your watch nearby when you know you have to get an early start on a climb the next day. A chest pocket is great for keeping music at the ready.

Draft collar - The draft collar, sometimes referred to as a "head gasket," is an insulated collar around the hood. The draft collar stops heat from escaping the sleeping bag. It can usually be tightened or loosened by a drawcord.

Drawcord collar - A drawcord collar tightens and loosens the hood or draft collar of the sleeping bag to prevent heat loss.

Baffle - See the seams running across the shell of your sleeping bag? Those are baffles. They're needed to keep the insulation from shifting or clumping. By keeping insulation in place, baffles keep cold spots and heat loss to a minimum.

Draft tube - An insulated tube that runs along and behind the zipper to stop cold drafts from getting in and warm air from getting out.

Side Seams - The side seams of a sleeping bag are what connect the front and back of the sleeping bag shell together. Some sleeping bags feature ground-level side seams, which are more thermally efficient because they allow the front layer of the sleeping bag to wrap all the way around the body.

Two-way zippers - Two-way zippers allow you to close or open different sections of the sleeping bag to regulate temperature.

Zipper lengths - Full-length zippers make it easier to get in and out of the bag and regulate temperature, half-length zippers save a bit of weight, and no-zipper sleeping bags are ideal for ultralighters.

Footbox - The footbox of a sleeping bag is the section where your feet will be located when you're sleeping. A "trapezoidal" or flared footbox allows more space for your feet to rest comfortably. Some mountaineering sleeping bags have more spacious footboxes to allow room for hot water bottles and boot liners.

Pad loops - Some sleeping bags have pad loops on the sides that are meant to connect to your sleeping bag and keep it in place as you sleep.

Hanging loops - If there are loops on the bottom of your sleeping bag, they're intended for hanging the bag to dry. Hanging your bag to dry, rather than drying it flat, will maintain insulation loft.