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A new puppy and a new recipe

July 14, 2019 8 Comments

Meet Monty, the newest Age-Well Project dog. This little pup has taken over my life this week, so this blog post will be short and sweet. We’ve blogged before about the Age-Well benefits of dog ownership, and devoted a chapter in our book to the subject.

Of course, dogs mean walks, and daily walking is the lynchpin of our Age-Well exercise routine. Taking a dog to the park or green space means health benefits for you as well as your pup. Monty’s not old enough for walks yet, but it won’t be long and I can’t wait to introduce him to our local parks and river walks. Research shows that older dog owners move more than non-owners, unsurprisingly.  And a study of three million Swedes aged over 40 found that dog owners had a lower risk of death from cardio-vascular disease and other causes during a 12-year follow up period.

There is a downside to all this exercise, however. A recent report by the University of Pennsylvania revealed that the number of bone fractures related to dog-walking has doubled in recent years among the over-65s. The research team don’t want to stop us walking our dogs, but they do want us to consider our safety when we’re out walking. So that means strong, supportive footwear and using a sturdy leash: many of the fractures reported were of arms and shoulders when owners were walking dogs on a lead.

“Everyday actions mean everyday consequences,” the researchers said. “While it is important for medicine to sometimes focus on the rarer but devastating conditions such as cancer and heart attacks, we also have to remember that understanding and improving the little things in life can have a dramatic, positive effect.”

I love the extra exercise that owning a dog brings into my life but the greatest benefit, as far as I’m concerned is the companionship.  Stroking a pet has been found to raise levels of oxytocin – aka the ‘love hormone’ and lower levels of the stress hormone, cortisol.  Although constantly clearing up little puppy ‘accidents’ and making sure the puppy and our older dog get along, isn’t exactly lowering my cortisol levels at the moment!

All the puppy playtime required means that there’s not much time for cooking in my kitchen at the moment. So interesting salads with punchy dressings are the order of the day. Bitter leaves, like the chicory in this recipe, help reset our palate to resist sweet flavours. Bitterness also seems to help us eat less. Taste receptors in the gut signal to our brain to decrease appetite when they encounter bitterness, whereas when we consume sweet foods they tell the brain to ‘keep it coming’!

BITTER LEAVES AND BAGNA CAUDA DRESSING (serves 4 as a side dish)

  • 6 mini chicory or endive
  • 1 tbs olive oil
  • 1 tbs chopped chives (or another soft green herb)

For the dressing:

  • 4tbs olive oil
  • 2 cloves garlic, peeled and roughly chopped
  • 10 anchovy fillets (rinsed if packed in salt) roughly chopped
  • 1 tbs red wine vinegar

Pour 1 tbs of olive oil well onto a plate and season well. Cut the chicory or endive in half top to tail and dip in the oil. Griddle, grill or BBQ until softened.

Make the dressing by blending all the ingredients. Drizzle over the warm vegetables, sprinkle on herbs and serve.

 

Susan

 

 

 

  • Meal Types: Soups and Salads
  • Conditions: Ageing
  • Ingredients: Anchovies, chicory
« WISDOM, WONDER AND THE POWER OF WORK
WHY WE NEED SILENCE TO AGE WELL »

Comments

  1. Helen says

    July 14, 2019 at 9:11 am

    Lovely puppy ~ what breed is he/she?

    Thank you!

    Reply
    • Susan Saunders says

      July 14, 2019 at 4:13 pm

      Hi Helen
      He’s a blue roan English Working Cocker Spaniel x

      Reply
  2. Janet Wood says

    July 14, 2019 at 9:24 am

    Agree, dog ownership encourages regular walking. However, puppy training and care can be quite onerous after a certain age. Why not “rescue “ an older dog and give it a second chance ?

    Reply
    • Susan Saunders says

      July 14, 2019 at 4:14 pm

      Very good point, Janet. Although rescue dogs do sometimes come with challenges too. Going forward, I’d like to rescue dogs, but my daughters were keen for one more puppy! I suspect he’ll be our last and we’ll go for a rescue next time.

      Reply
  3. Sheree says

    July 14, 2019 at 2:53 pm

    Monty is adorable!

    Reply
    • Susan Saunders says

      July 14, 2019 at 4:15 pm

      thank you!

      Reply
  4. caroline markovitch says

    August 18, 2019 at 8:30 am

    I’m going to show this to my husband who thinks we don’t ‘need’ a dog! I definitely think a dog is a necessity for a happy active life – hopefully your cute picture and persuasive arguments for ageing well will help tip the balance in my favour 😉

    Reply
    • Susan Saunders says

      September 3, 2019 at 7:36 pm

      Good luck!

      Reply

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Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

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Windswept why women walk
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Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

THINNING AGEING HAIR – WARM CHICKEN LIVER SALAD

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New research has named the diet of northern Tanzan New research has named the diet of northern Tanzania as one of the healthiest in the world.

Researchers from the Netherlands and Tanzania evaluated the diet traditionally eaten by arable farmers in the foothills of Mount Kilimanjaro. They consume many fibrous, polyphenol-rich plants and a fermented banana beer called mbege. Fibre intake can be up to 90g a day, three times more than that recommended here in the UK. And Brits only average around half that amount. The fibrous Tanzanian diet has a hugely beneficial impact on gut health, and is linked to better immunity, reduced inflammation and - of course - ageing well. 

There’s more on the blog - link in bio or agewellproject.com 

#longevity #agewell #ageingwell #agingwell #womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #healthblog #longevityblog
There’s a piece in @telegraph online today about There’s a piece in @telegraph online today about Susan’s coaching programme Better Brain Framework. Journalist @msmirandamcminn watched her mother battle dementia for 10 years. Determined to reduce her own dementia risk, Miranda worked with Susan for three months. 

She said, ‘I am convinced that we could all benefit from following this programme…. [it] has given me better clarity than I had at the age of 30”

The article is behind a paywall but we’ll put a link in stories, in case you’re a subscriber or fancy a free trial 

#longevity #agewell #ageingwell #agingwell #womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #healthblog #longevityblog
How many steps are you walking in summer? When it’s warm, it’s tempting to find a shady spot and do very little, we know 

However, can we politely suggest you continue to get your daily steps in? We’ve been enjoying evening ambles and dawn saunters.  Get to the sea, a forest or mountains/hills if you can.

What about that magic 10,000 steps number? After all, recent studies suggest that somewhere around 7,000-8,000 daily steps is perfect for older people, with benefits tailing off after that.
Moreover, everyone now knows that the 10,000 step ‘rule’ was devised by a Japanese marketing company who liked the neatness of the  (untested) 10,000 number.

But it seems that 10,000 steps a day banishes inflamm-aging…. want to know more? It’s all on the blog - link on bio and in stories 

#longevity #agewell #ageingwell #agingwell #womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #healthblog #longevityblog
Lymphatics and longevity - what you need to know Lymphatics and longevity - what you need to know 

The lymphatics are the body’s drainage system: keeping fluids in balance, flushing away toxins, supporting the immune system and removing cellular waste – the build-up of which causes oxidation (rusting!) in the body. If the lymphatic system isn’t operating optimally, we’re more likely to experience chronic inflammation. So many of the conditions linked to ageing – from arthritis to heart disease, dementia to insulin resistance – are rooted in this inflammation.

So, look after your lymphatic system and it will help look after your longevity 

More on the blog agewellproject.com and linked in stories 

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Annabel’s article on the strange and remarkable Annabel’s article on the strange and remarkable effects of place/location on our mental and physical health in August @goodhousekeepinguk with thanks to @definitelymaber 

Read more in Annabel’s latest book The Walking Cure from @bloomsburypublishing 

#thewalkingcure
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