Hi, sorry I missed the catch up on Monday. I fell over and broke my shoulder 😳. Feeling very sorry for my self 😞. Fortunately still have some roasted chickpeas to cheer myself up 😅

Recipe, Hope you can read it

This week's tip was inspired by my 5 year old son. I was watching him happily devour a load of grapes and strawberries—then casually tell me he prefers them to sweets. Okay, so eating grapes by the box load may not be perfectly healthy, but It got me thinking about other things we could swap to better alternatives. 💡Embedding a small change that you stick with for years will be far more powerful than any short-term fad diet or exercise regime. And that’s where healthy swaps come in. 🔄 This week’s challenge: Make ONE simple swap Pick something easy. Something realistic. Something you’ll actually stick to. Here are a few ideas: 🍓 Swap sweets or chocolate → fruit 🥕 Swap crisps → carrots, peppers & hummus 🥜 Swap biscuits → a handful of nuts 🥙 Swap processed snacks → roasted chickpeas 🍞 Swap white bread → wholegrain or sourdough 🚲 Swap driving --> Cycling or walking 🛋️ Swap sitting on a sofa watching TV --> A short walk listening to a podcast or sitting in a squat position watching TV Why this matters: These small changes help to: • Stabilise blood sugar • Reduce excess calories • Improve cholesterol and blood pressure • Lower long-term risk of stroke and heart disease And crucially—they all add up. 💬 Your turn What’s ONE swap you’re going to try this week? Message in the comments below —I’d love to see what you come up with 👇

Happy Sunday afternoon! Today is a great opportunity to consider small, practical habits for stroke prevention. Here are three simple ways to take care of yourself this week. 🌅 1. Morning Walk + Natural Light Start your day with a 10–20 minute walk outside. Morning light reaching the eyes signals the brain’s clock - the Suprachiasmatic Nucleus, helping regulate your circadian rhythm. This exposure: - switches off the sleep hormone Melatonin - supports the natural morning rise in Cortisol, promoting alertness and energy Healthy circadian rhythms help regulate: - appetite and hunger - mood and mental alertness - body temperature - daytime energy and sleep quality 💡 Tips: - Supercharge your walk: Add a few minutes of brisk walking to gently raise your heart rate - Bring your dog along — pets are great motivation! 🐕 😴 2. Check for Signs of Obstructive Sleep Apnea Obstructive Sleep Apnea (OSA) occurs when the upper airway repeatedly collapses during sleep, causing brief pauses in breathing (apneas) and drops in blood oxygen levels. OSA is an independent risk factor for stroke and is linked to an increased risk of hypertension, heart disease, and type 2 diabetes. Common signs include: Night-time symptoms: - loud snoring - pauses in breathing - snorting or gasping Daytime symptoms: - waking feeling unrefreshed - excessive daytime sleepiness - poor memory or concentration - low mood or depression The good news: OSA is treatable, and early recognition can help reduce stroke risk and improve overall health. If these symptoms sound familiar, consider discussing them with your GP. 🍎 3. Add One “Real Food” Today — Feel the Power of Beetroot Instead of removing foods, try adding something nourishing - a simple way to naturally reduce processed foods. This week, try adding beetroot to your menu - a colorful and delicious step toward healthier arteries. Beetroot is rich in: - Dietary nitrates, which help relax blood vessels and support lower blood pressure - Betalains, antioxidants with anti-inflammatory benefits

Happy weekend. How's everyone getting on? Just a quick reminder that tomorrow we have our monthly check in at 6pm. Link in the calendar section. This is an opportunity to catch up and see how we're all getting on and share our plans to keep reducing our stroke risk over the month ahead. Hope to see you there.