< PreviousHealth into fall As the seasons shift and autumn arrives, our bodies undergo subtle changes, adapting to the new environment. This transitional period brings forth unique nutritional requirements to maintain overall health and well-being. We delve into the essential vitamins your body needs during the fall season and how to incorporate them into your daily life, through the 3 key ways of lifestyle, diet, and supplements. Health into fall © stock.adobe.com/1989STUDIOLINCOLNSHIRE TODAY 41 HEALTH AND FITNESS W ith days growing shorter and the sun’s angle lower in the sky, vitamin D, often referred to as the “sunshine vitamin,” takes centre stage. It plays a pivotal role in maintaining strong bones, supporting the immune system, and regulating mood. During summer, our skin can synthesize vitamin D when exposed to sunlight. However, as the days shorten and outdoor activities decrease, the risk of vitamin D deficiency rises. This deficiency can lead to weakened bones, increased susceptibility to infections, and even seasonal affective disorder (SAD), a type of depression linked to changing seasons. It may sound obvious, but the easiest way to get more Vitamin D is to go outside. Despite the diminishing sunlight, it’s crucial to spend time outdoors. Aim for 15-30 minutes of direct sunlight exposure on your skin several times a week to stimulate natural vitamin D production. Take the opportunity to take a crisp autumn walk in your local park, getting in your necessary daily exercise at the same time. If the weather fails, you can easily incorporate foods rich in vitamin D into your diet, such as fatty fish like salmon and mackerel, eggs, and fortified dairy or plant-based milk products. Vitamin D supplements are available, but unless a deficiency is diagnosed by a doctor, experts mostly consider them unnecessary for general use. Autumn ushers in the cold and flu season, making vitamin C a crucial nutrient for supporting your immune system. Vitamin C, a potent antioxidant, aids in combating infections, reducing inflammation, and bolstering overall immune function. As cooler weather encourages indoor gatherings, the risk of transmitting viral infections increases, emphasizing the importance of vitamin C. It is well-know that citrus fruits such as oranges, lemons, grapefruits, and tangerines are rich sources of vitamin C. However, berries such as strawberries, blueberries, raspberries, and blackberries offer a tasty dose of vitamin C to your autumn diet. The rich hues and tastes of berries make them the perfect healthy autumn snack. Leafy Greens such as broccoli, kale, and spinach are high in vitamin C and can be incorporated into soups, salads, or smoothies. Lesser flavoured ingredients like spinach and kale can be blended with grapefruits and oranges to create a deliciously supercharged juice. Vitamin A often goes unnoticed but plays a significant role in maintaining skin health and promoting good eyesight. As the air becomes drier and cooler, skin changes are common. Vitamin A keeps the skin hydrated and healthy by supporting cell growth and repair. It’s also essential for preserving good vision as daylight hours decrease. You could consider taking part in nighttime hikes to maintain the use of your nighttime and long-distance vision – as with everything, if you don’t use it, you lose it! You can incorporate Vitamin A into your diet through a range of Orange and Yellow Vegetables: Carrots, sweet potatoes, and pumpkin are rich in beta- carotene, a precursor to vitamin A. Include them in your autumn recipes. As with Vitamin C, leafy greens contain an abundance of vitamin A. Milk, cheese, and eggs are also good sources of vitamin A, although the fattiness of these foods mean that they should be taken in moderation. Vitamin K may be less known, but it is vital for maintaining strong bones and proper blood clotting. As we age, bone health and maintaining density becomes increasingly critical. Vitamin K assists in the effective utilization of calcium, which is essential for strong and healthy bones. Additionally, it contributes to blood clotting, reducing the risk of excessive bleeding from injuries. Green vegetables such as Swiss chard and Brussels sprouts are excellent sources of vitamin K and are the perfect basis for stir-fries, which are the perfect warming Autumn dish. Cereal grains and nuts are also rich in Vitamin K. In fact, healthy fats in general contain vitamin K. Things like olive oil and avocadoes are great sources. Use olive oil as a salad dressing, or for sautéing vegetables as a stealthy way to increase your vitamin K intake. B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), are essential for maintaining energy levels and regulating mood. As the days grow shorter and darker, it becomes crucial to maintain energy levels and emotional well-being. Seasonal Affective Disorder (SAD) is a phenomenon experienced by many, and a reduced mood also spells danger for our immune systems. B vitamins play a central role in converting food into energy and regulating neurotransmitters affecting mood. Whole grains are often the primary sources of B vitamins. Foods like brown rice, whole wheat bread, and oatmeal are rich in B vitamins, particularly B1, B2, and B3. Some breakfast cereals are fortified with B vitamins and incorporating nutritional yeast into your diet (it can be added to soups as a thickening agent, or sprinkled over dishes like cheese) is the perfect way to kickstart your neurotransmitters. Legumes such as beans, lentils, and peas are rich in B vitamins, particularly B6. Finally, you can add lean proteins like poultry, fish, lean beef, and eggs in your diet for a well- rounded intake. Consider making a warming chilli for that ultimate autumn dish. As autumn unfolds with its unique charm, it’s essential to adapt your diet to meet the changing nutritional needs of your body. Ensuring adequate levels of vitamin D, vitamin C, vitamin A, vitamin K, and B vitamins will help you transition smoothly into the fall season while maintaining your overall health and well- being. Embrace the seasonal bounty of foods and nourish your body to thrive in the beauty of autumn.42 LINCOLNSHIRE TODAY FOOD & DINING recipes Brighten up your fall months with these exciting recipes that won’t break the bank. Autumnal Salad Method: Roughly chop the squash or pumpkin into slices, then heat a griddle pan on a high heat. Season vegetables well then griddle, turning over every so often until charred on both sides, before removing to one side on a plate. Repeat with the courgette, then add to the squash and season well. Make the dressing by mixing the oil, lemon juice, dijon mustard and chives together in a small bowl. Set aside. Arrange the bitter leaves over 2 plates, then top with the warm squash, courgette, chickpeas, pomegranate seeds and cocktail onions. Top with the capers and feta cheese then finally drizzle over the dressing. Enjoy with crusty bread. Serves 4 Meal occasion: Lunch, Healthy meals, Lighter bites and salads, Meat free Preparation time: 30 minutes Allergens: Mustard, Dairy Autumn Ingredients: 300g Butternut Squash or Pumpkin, peeled 1 Courgette, sliced Salt and pepper, to taste 3 tbsp Olive Oil Juice of ½ Lemon 1 tsp Dijon Mustard 1 tsp finely chopped Chives 100g Bitter Leaves, such as chicory, radicchio or endive ½ 400g can Chickpeas, drained 3 tbsp Pomegranate Seeds 1 tbsp Opies Cocktail Onions, drained 2 tbsp Opies Capers, drained 50g Feta Cheese, crumbled FOOD & DINING LINCOLNSHIRE TODAY 43 Crispy Salmon Tacos Method: Pre-heat your oven to 190°C. Take the salmon and cut into strips. Ideally you need two per taco, so 16 strips of salmon. Place the flour in one bowl, egg in another and breadcrumbs in another. Sprinkle the Cajun seasoning over the salmon, making sure each strip has a little seasoning on. Roll each strip in flour, then in the egg and finally the breadcrumbs. Deep fry the salmon in some hot oil for about 3 minutes. Or if you’d prefer to bake it, place the breaded salmon on an oiled tray and cook for about 10 minutes, turning half way through. To make the naked slaw, toss the shredded vegetables together with the sesame oil, lime juice, fish sauce and olive oil, then leave to one side. For the sauce, whiz the ingredients with a hand blander until smooth. To serve, place some of the naked slaw into a corn tortilla, top with a couple of salmon strips and finish with the sauce and a squeeze of lime. Serves 4 Meal Occasion: Midweek Meals, Light Bites, Salads Preparation time: 20 minutes Cooking time: 15 minutes Allergens: Eggs, Gluten, Dairy, Fish, Sesame Ingredients: 400g Fresh Salmon, skin off 2tsp Cajun seasoning 3tbsp Plain Flour 2 Eggs beaten 75g Breadcrumbs 8 Corn Tortillas For the Naked Slaw: 1 small Fennel, finely shredded 50g Red Cabbage, finely shredded 1 Carrot, finely shredded 1tsp Toasted Sesame Seeds 2tsp Sesame Oil Juice of a Lime 1tsp Fish Sauce 1tbsp Olive Oil For the Sauce: 3 Opies Mini Gherkins roughly chopped 1 Red Chilli, de-seeded and chopped 3tbsp Mayonnaise 10g fresh Chopped Coriander Juice of 1 Lime44 LINCOLNSHIRE TODAY Click’em Inn Swinhope, Nr Binbrook, Market Rasen, LN8 6BS Tel: 01472 398253 Web: www.clickem-inn.co.uk The Click’em Inn is a family-owned freehouse, established for over 30 years in its current incarnation. Steeped in history, the inn is open 6 days a week, Tuesday- Sunday, offering a wide choice of drinks, including six real ales available at any time, with a regularly changing selection of personally recommended guest ales. The Kitchen is open Tuesday-Sunday for evening dining, plus lunchtimes Friday-Sunday. The menu varies from day-to-day with the chef’s specials, alongside regular meals. Slow Cooker Chipotle Chicken Method: Drain the silverskin onions and halve. Chop the bird’s eye chillies then place all the ingredients into the slow cooker and combine. Cook for 4 hours on high or 6 hours on low. When the timer is up use two forks to shred the chicken - it should fall apart easily, otherwise place it back in the slow cooker for a further hour. Give everything a good mix. Serve with: Nachos, Quesadillas, Fajitas or Jacket potatoes Ingredients 1 jar Opies Silverskin Onions with Turmeric & Mustard Seeds 2 bird’s eye chillies (leave out if you’d prefer no heat) 3-4 chicken breasts 500g passata 4 tbsp tomato puree 1 heaped tbsp chipotle paste (or more depending on how hot you like it) 400g black beans 1 red pepper, sliced Salt and pepper, to taste 2 tbsp fresh coriander stalks, finely chopped Special Edition Chocolate Willingham Hall, Market Rasen, LN8 3RH Tel: 01673 844073 Web: www.specialeditionchocolate.com Treat yourself or someone to our beautiful handmade chocolates. Free delivery quoting LT100 Serves 6 Meal occasion: Midweek Meals Preparation time: 10 minutes Cooking time: 4 – 6 hours FOOD & DINING LINCOLNSHIRE TODAY 45 All recipes courtesy of Opies Foods. www.opiesfoods.com @opiesfoods Spaghetti with Roasted Red Pepper Sauce Method: Using a hot grill or naked gas flame, roast the peppers, turning regularly for about 20 minutes until the skin turns back. Remove and place in a bowl and cover with cling film and allow to cool. Heat the oil in a frying pan, add the garlic and capers and cook for 2 minutes. Stir in the peppers and continue to fry for a further 3 minutes Add the vegetable stock, bring to the boil and allow it to reduce a little. Pour the contents of the pan together with the cocktail onions into a blender and whizz until smooth. Cook the spaghetti according to pack instructions. Drain and stir in the red pepper sauce. Serve sprinkled with parmesan shavings and a handful of basil leaves Serves 4 Meal Occasion: Quick and Easy, Midweek Meals, Vegetarian Preparation time: 10 minutes Cooking time: 20 minutes Allergens: Gluten, Dairy and Celery, Barley (dependent on stock cube) Ingredients: 25g Opies Capers, finely chopped 50g Opies Cocktail Onions, drained and chopped 2 Red Peppers 1 ½ tbsp. Olive Oil 1 small Garlic clove, crushed 85ml Vegetable Stock 400g Wholewheat Spaghetti 50g Parmesan Cheese Handful of Basil leaves, roughly chopped. 46 LINCOLNSHIRE TODAY M any of Lincolnshire’s woods, scattered throughout the county have ancient origins with some even being remnants of ancient post-glacial forest. They sometimes have names that betray their history; for example, Skellingthorpe Old Wood and Old Hag Wood. Many of the woods discussed below are accessible by public rights of way or are nature reserves, some are quite extensive. One of these is the historic woodland area of the Lincolnshire Limewoods, comprising nine woods within a sixty square-mile area, and famous for their population of – now quite rare - small- leaved limes. They are situated in the area to the south of Wragby and north of Bardney and show on OS maps as the Bardney Limewoods National Nature Reserve. Of these Kingsthorpe and Goltho Woods have public access. Chambers Wood is the largest and has a visitor centre and several waymarked trails. Other large areas of typical ancient woodland are around Ropsley, near Bradley and Potterhanworth. In south Lincolnshire one of the largest woods is at Bourne a surviving remnant, some 500 acres in extent, of the once extensive Kesteven Forest that probably developed following the last glaciation some 10,000 years ago and recorded as far back as the C11th. To the south of Bourne another fragment of early post- glacial forest is Dole Wood at Thurlby, originally part of a forest stretching into Northamptonshire and Nottinghamshire. Since about the C11th it has been “managed” by man for its resources and extensive coppicing continues even today. Around it in places are traces of a boundary ditch that might have been fenced to keep animals out; though sometimes such boundaries were created to keep them in! At Domesday it was estimated to be about 130 acres in extent but now covers only about ten. Dole Wood is managed by the Lincolnshire Wildlife Trust and is notable in spring for its glorious display of bluebells. Another fine bluebell wood is Rigsby on the eastern slopes of the Wolds near Alford and one of eastern Lincolnshire’s surviving ancient woodlands. There are two more areas of old natural woodland just to the north at Muckton and Legbourne. The latter was sliced into two by the Great Northern Railway in 1848 when it built its London/Peterborough/Grimsby line. Although one of the largest woods in the area it forms only 1% of Lincolnshire’s remaining indigenous natural woodland but contains over sixty wildflower species. There are information boards and a nature trail. At Haxey Turbary, once just peat bog, local people historically had rights to cut peat and turves. However, drainage of the Isle of Axholme in the 1620’s by Cornelius Vermuyden was done for King Charles I to convert the land to agricultural use, a process that met with considerable (often We sometimes take our woodlands for granted but almost all have fascinating histories. Lincolnshire explored CHAMBERS WOOD BOURNE WOODLINCOLNSHIRE TODAY 47 violent) opposition. Some of the old wetland Turbary woodland remains today as a nature reserve of the Lincolnshire Wildlife Trust. Of course, not all woods of “historic” interest are that ancient; creating woods has continued right up until modern times. At Woodhall Spa the Pine Woods (for pit props) and Coalpit Wood recall the attempts by John Parkinson around 1811 to mine for coal. He failed of course but the abandoned, flooded mineshafts led to discovery of the bromide and iodine rich spa waters upon which Woodhall’s future prosperity was to be founded. Perhaps the largest woodland planting in Lincolnshire’s entire history was that of the Earls of Yarborough who just before the French Revolution (1787) began the creation of the magnificent belt of woodland that sweeps for nearly seven miles from Brockelsby, around Limber ending at Pelham’s Pillar above Caistor. Over the years “The Great Planting” of several million trees began with 40,000 and following the Battle of Waterloo (1815) another 680,450. Other landowners have added woods to their estates. Two examples are those of Stoke Rochford (south of Grantham), the seat of the Turnor family since around 1650, and at Hartsholme Hall (now demolished) near Lincoln once the home of Joseph Shuttleworth co-founder of the Claytons and Shuttleworth the famous Lincoln engineering firm. Tree planting continued through the Victorian era when seeds of many foreign species were first becoming available, and thus fashionable. At South Elkington Californian coastal redwoods (Sequoia’s) first introduced in the 1850’s. They can live for thousands of years and attain heights of 300 feet so South Elkington’s are still only infants. Some woods “history” is quite modern since they played an important role during WWII. Temple Wood near Aslackby – pronounced “Ayselbee” – and Tattershall Carr woods, near Tattershall Thorpe, both hide substantial remains of ammunition stores etc which once serviced their nearby RAF airfields; RAF Folkingham and Woodhall Spa respectively. Even today woods continue to be planted. Around Boston several new woods have been planted by the Boston Woodland Trust to become our historic woods of the future. Best known is Westgate Wood on the southwest outskirts of the town established in 1999 and extending to 23.5 acres. A thousand of the trees are dedicated to the 1st Airlanding Light Regiment of the Royal Artillery who fought at Arnhem. Adjoining it is the Sir Joseph Banks Country Park; that and the woods provide many enjoyable walks. Appropriately, Lincolnshire is also the proud home of the national charity the Woodland Trust which was founded in 1972 and is based in Grantham. One of their larger projects within Lincolnshire is at Alma Park and Londonthorpe near Grantham, where a wide variety of trees were planted between 1993 and 1995 but with several areas of open meadow with parking and public access. Many of the woods mentioned above are under the care of the Lincolnshire Wildlife Trust or the Woodland Trust and have public access. And, no doubt, readers will know of many others not mentioned here. by Hugh Marrows WESTGATE WOOD BOSTON HAXEY TURBARY NATURE RESERVE DOLE WOOD THURLBY TATTERSHALL CARR WOOD48 LINCOLNSHIRE TODAY G rowing older offers any one of us a chance to find new meaning in our place in the world, reflect on life experiences, or even hit the refresh button on life entirely. It’s no different when an older person may not be able to care for themselves. In wanting to respect how much our elderly loved ones have done for us, it can mean making changes to our lives and responsibilities. At these times, arranging for care is sometimes a part of adapting for the sake of your family. The undeniable truth is that we all age, and with aging comes that inevitable decline, whether in our physical or mental faculties, at end of life or earlier. While the rate of degeneration varies between everyone, some grapple with cruel tricks of the mind through dementia and related ailments. Time also takes its toll on the body, with conditions like arthritis and osteoporosis making unassisted living increasingly challenging. With all these factors for potential difficulty at play, essential choices for a happier life might fall to more people than just the elder in question. If the decision falls to you or your family to decide on the support you need, then you might consider assisted living as a place to start with less stress and upheaval. This can often be managed by families in their own homes, in an approach sometimes called ‘aging in place’ or ‘home-based care’. A family home offers a familiar and comfortable environment where an older person can be surrounded by happy memories and people they love. Emotional support, companionship, and a sense of safety and belonging are crucial for anyone’s wellbeing, and home care offers a way of providing them for a loved one who needs help or supervision. Caregivers at home can also provide the kind of personalised care that can only come from knowing someone for many years. Between being aware what meals, routines and activities make them happy and comfortable, you likely know the needs of your loved one best of all, unless they require specialised medical care. In return for giving that gentle supportive nudge where needed, aging in place gives elders a greater sense of control over their own lives and decisions, enforcing all-important boundaries for autonomy, and respecting their ability and selfhood. Another area family-based assisted living allows the best of both worlds is in balancing continuity with flexibility. A small group of dedicated caregivers can be there whenever needed, enhancing the quality of care and building stronger relationships between everyone pitching in. Homes can also be upgraded with mobility aids and safety precautions, or responsibilities shared depending on the best fit for everyone’s schedule, making planning ahead much simpler than moving between facilities for shifting care needs. In some cases, home- based care can be more cost-effective than setting an elderly family member up in an external assisted living facility. Cutting out the need for monthly facility fees allows you more room to budget around ever-changing living costs that heap added stress on so many of us at present. We explore the ins and outs of assisted living, an option that offers seniors comfort, autonomy, and continuity. Comfort and continuity Comfort and continuity LINCOLNSHIRE TODAY 49 CARING Valuable peace of mind with a pre-paid funeral plan 1O% dividend issued on plans purchased by members throughout October 2023* Make funeral wishes known 0DNHƓQDQFLDOSURYLVLRQIRU\RXUIXQHUDO Plan ahead with the experts Working together with Call 01522 781 077 Email funeralplans@lincolnshire.coop Visit lincolnshirecoop/funeralplans T&Cs apply. *10% dividend per new funeral plan (applies to funeral directors’ costs only). Full offer T&Cs available on request. Lincolnshire Co-op is an Appointed Representative of Ecclesiastical Planning Services Limited, authorised and regulated by the Financial Conduct Authority. It’s important to note that assisted living in the home requires careful planning, coordination, and a commitment from every family member or caregivers. The level of care and support needed will vary from person to person, and it’s essential to assess the individual’s specific requirements and explore available resources to ensure their safety, health and comfort. It may become necessary to seek assistance from professional home care providers or healthcare experts, especially as months or years pass. It might not always be easy to make the time, but it will ensure that your loved one’s medical and personal needs are being met to the best of everyone’s ability. If you’re thinking that in-home care may be the way forward for you, here’s where that careful planning begins. Talk to your loved one about their needs, whether those are physical, medical, emotional or as simple as what their room will look like. Introducing each other to every aspect of your home and life together will make everyone feel more comfortable and reassured in the long run. After identifying everyday care needs such as bathing, dressing, medication and meal arrangements, make a point of contacting healthcare professionals, including any doctors or nurses who already know your loved one. They are there to help you and the person you’re caring for, and this includes support in making a care plan that outlines necessary tasks and responsibilities for any caregivers. Professionals can also assist in taking note of helpful contacts, and going over proper procedure in case an accident such as a fall occurs in the home. Finally, after making sure your home is safe, and once medical and legal arrangements are all in place, ensure that your loved one has easy access to an alert system, or another way to call for help if they ever need it. In the face of rising housing costs, dwindling pensions and uncertain political landscapes, families are growing closer, with many choosing to share their homes with elderly relatives. The benefits can be as everyday yet heartfelt as your little ones getting to grow up alongside their grandparents, rather than just visiting occasionally. It’s a healthier, more nurturing environment where children aren’t left to fend for themselves either, especially if their parents work long or irregular hours. Living with elderly relatives isn’t always straightforward, and demands a level of empathy and understanding that can sometimes be difficult to keep up. Always remember that respite care is available as an option when your family feels burned out, or you and the care recipient need some space for any other reason. Families can’t be expected to be together and get along all the time. When nerves feel frayed, hiring a care professional to chaperone a daytrip, or simply take over for a short time, may be what makes all the difference. Amid the many stresses of providing care, never forget yourself as someone who needs and deserves support too. © stock.adobe.com/Studio RomanticNext >