Food and Health Room

[Anthea]

Guide to getting away from computer

Linda Green didn’t step foot in a gym until she was 75. Now, three years since she moved to retirement home Ledian Gardens and started regular exercise, she has the biological age of a 51-year-old

If she can do it YOU can do it

‘I feel like I can cope with anything,’ she tells Women’s Health. ‘My biological age is based on my strength, flexibility, metabolism and cardiovascular function which are tested across lots of different types of gym equipment. But for me, my biggest achievement since exercising is coming off steroids for my rheumatoid arthritis after 20 years.

At one point, I couldn’t walk. My knees and joints just totally seized up. I had to have steroid injections into my knees. I was on steroids and other medication for around 20 years, and it took almost a year for me to come off steroids after I started exercising as I had to slowly reduce my dose. I’m now on half the dose of my other medication. I never thought this would be possible after all those years. It’s amazing – I feel like a new person.’

Everything changed for Linda in November 2022, when she moved to Ledian Gardens. ‘The turning point for me to start exercising really was moving here,’ she explains. ‘I felt lonely and isolated in my old flat, which is why I moved. I didn't exercise as I felt down and had no guidance, but we’re all encouraged to use the gym here, and there’s no excuse. It’s on the doorstep. I don’t have to get in a car and go there. I just walk a few corridors and it’s there.

The exercise classes are also all organised for you, so you don’t have to plan it yourself. The classes are also tailored to our age group. For example, we’ll do balance and strength classes because they both decrease with age, and we’ll do seated yoga over regular yoga because we don’t have the flexibility for regular yoga. But we’re encouraged to do more than we think we can, to make us stronger and healthier.’

She says exercise is the reason she no longer wants to ‘hide’ herself. ‘We’ve all got wrinkles,’ she says. ‘But exercise helps me to look healthy and feel nice. I’m proud of myself and I don’t want to hide.’

Here, she shares everything that transformed her health – and her advice for anyone looking to start exercise.

1. Start small, with simple exercises and classes

‘If you just go and sit in a class first and watch, you’ll soon be joining in. You don’t have to do everything straight away. My first workout was in a group of four or five, so we had almost individual attention from the coach and the class wasn’t difficult – I think it was a strength and balance workout, but that first session was more about getting used to the machines. Some exercises we did were simply lifting our heels and then our toes. Just start small and build up.

‘It’s never too late to start. I’m proof of that. I didn’t step into a gym until I was 75, and now I can’t imagine not doing it. You don’t need to be fit to begin with – that comes later. Just give it a go.’

2. Make exercise part of your routine

‘When I first started, I did two classes a week. Now, a week in workouts looks like this:

Monday: Standing strength class + aqua aerobics + bingo
Tuesday: Building balance class + standing stretch class
Wednesday: Weighted gym session + swim
Thursday: Seated yoga class
Friday: Swim + seated movement class
Saturday: Weighted gym session + swim
Sunday: Swim

‘Each class is about half an hour. When I’m not doing classes, I go to the gym on my own but I use the E-Gym – a smart fitness system that forms a circuit of strength machines, which connects and syncs your results to an app to tell you exactly what to do based on measurements that get taken before you start using it, including your blood pressure, weight and height. You do the same two circuits of the same exercises on the E-Gym every time (with different weights or reps), taking about 30 minutes in total.

‘Before I moved here, I didn’t do exercise as such – I just walked a lot at work. I was on my feet all day as I worked in Tesco, going round the shop and talking to people, so I suppose that kept me active. Now it’s a routine. I’ve got my gym days, my class days, and I like having that structure.’

3. Switch up the types of exercise you do to find what you enjoy

‘I do yoga, weights, mat-based classes, and the balance one, which is really good. I do aqua aerobics and swim quite often too – it’s lovely to just get in the water and move around. It’s the variety that keeps me going. I never get bored. There’s always something different to do.

‘If I had to choose one thing, I think the gym has made the biggest difference for my physical health as lifting weights and progressing by increasing the weight I lift or the number of reps I do really challenges me.’

4. Tailor your training to you and your goals

‘The E-Gym knows me – I just log in and it sets the weights for me automatically based on my height, weight, age and blood pressure. It tells me if I’m improving and what I need to work on.

‘When I first went on the machines, I didn’t have a clue what I was doing. But they explain how to use everything (although I did also have an induction from a trainer in the gym who showed me how to set everything up), and the machines remember you and instruct how many reps and how heavy to lift based on the results from your previous sessions, so you can’t really go wrong.

‘The small group classes also really helped me learn what I was doing. You get attention from coaches but also company from the other students, so you don’t feel silly if you’re not sure how to do something.

‘Seeing my biological age drop on the screen gave me such a boost – I thought, I must be doing something right!’

5. Track your progress to stay motivated

‘The E-Gym tells you how much you’re improving on each exercise, which really encourages you to keep doing. It’s nice to see the numbers go up. It makes you want to do better. I’m lifting 3kg weights right now – the machines tell you your strength each time.

‘My two kids (I have a 56-year-old daughter and a 36-year-old son) say, “Mum, you’ve got muscles now!’” – and they can’t believe it. I can actually see definition in my muscles, which I never had before.

‘When I started, I could barely lift the lightest setting on the E-Gym circuits. My strength increased by 36% from 2023 to 2025.’

6. Take a balanced approach to nutrition

‘I’m coeliac so I have to follow a gluten-free diet, but other than that, I don’t cut out any food groups. Breakfast is usually porridge with blueberries. Lunch might be a couple of gluten-free bread rolls with salad and ham or chicken – and we have an allotment here at Ledian so we have a lot of vegetables, like tomatoes, which I add to my rolls. Dinner is usually chicken and vegetables and potatoes.

‘I still like a bit of cake now and again – but not every day! I have a gin and tonic on a Friday and that’s my treat. I don’t cut out everything I enjoy. I just don’t overdo it.’

7. Use exercise to build your confidence

‘Exercise gave me something to do – a reason to get up and go out. I feel part of something again. It’s given me confidence – I even run bingo now! People call me the Head Girl here at Ledian – it makes me laugh. It made me feel like I belonged somewhere again.

[Anthea]

Microwave Ovens Lose Power Over Time

Understanding Microwave Ovens

Microwave ovens have become a staple in modern kitchens due to their convenience and ability to heat food quickly. But have you ever wondered how they work and if they lose power over time? In this article, we will explore the mechanics behind microwave ovens, the factors that affect their power, and how to maintain them effectively.

How Do Microwave Ovens Work?

Before diving into the specifics of power loss, it’s essential to understand how microwave ovens function. Microwave ovens utilize electromagnetic waves, specifically microwave radiation, to heat food. These waves cause water molecules in the food to vibrate, generating heat and cooking the food from the inside out.

The Components of a Microwave Oven

To grasp how power loss may occur, we should first identify the primary components of a microwave oven:

Magnetron: This is the core component that produces microwave radiation.
Waveguide: This directs the microwaves from the magnetron to the cooking chamber.
Cooking Chamber: The interior where food is placed and heated.
Control Panel: The interface for users to set cooking times and power levels.

The straightforward answer is yes, microwave ovens can lose power over time. Various factors contribute to this reduction in efficiency, leading to inadequate cooking results. Let’s examine these factors in more detail.

Factors Affecting Microwave Oven Power

Age of the Appliance: Like any electronic device, a microwave oven can wear down over time. The magnetron, which is responsible for generating microwaves, may lose its efficiency after several years of use. Typically, most microwaves have a lifespan of 5 to 10 years, and as they age, their power output can decrease.

Usage Frequency and Habits: Frequent use, particularly if done at high power levels, can accelerate the wear and tear on a microwave oven. If you often cook or heat food for long periods, you may notice power reduction sooner than someone who uses the microwave less frequently.

Performance Indicators

Understanding when a microwave oven is losing power can be crucial. Here are some indicators to look out for:

Uneven Cooking: If you notice that your food is not heating uniformly, it could be a sign that the microwave is losing power.
Extended Cooking Times: An increase in the time it takes to heat food can indicate a decline in microwave performance.
Noises: If your microwave begins to make unusual sounds, including humming or clicking, it may suggest an internal component issue.

Maintaining Your Microwave Oven

Proper maintenance can help prolong the life of your microwave and mitigate power loss. Below are some essential maintenance tips:

Regular Cleaning

Keeping your microwave clean is fundamental for maintaining its efficiency. Food residues can obstruct the waveguide, preventing microwaves from dispersing evenly. To clean your microwave:

Use a damp cloth to wipe the interior after each use.

For stubborn stains, combine water with vinegar and microwave it for a few minutes to loosen debris before wiping it down.

Avoid Overloading

When cooking, ensure that you do not overload the microwave. Overloading can lead to uneven cooking and increased strain on the appliance. It’s best to heat food in smaller portions for optimal results.

Use Microwave-Safe Containers

Using containers that are not microwave-safe can lead to melting or leaching of harmful substances, which may impact the microwave’s function. Always check for the “microwave-safe” label on your containers.

Signs It May Be Time for Repair/Replacement

It is crucial to recognize the signs that your microwave may need professional repair or replacement. Here are some indicators to consider:

Burning Smell: This could indicate an electrical issue or malfunctioning component.
Display Issues: If the control panel is malfunctioning or the display is unclear, it could be time to call a technician.
Tripped Circuit Breaker: If you notice frequent tripped breakers when using your microwave, it signals a potential power issue.

Can You Fix a Diminished Microwave Power?

If you detect a loss of power, there are a few steps you can take to diagnose the issue.

Consult the User Manual

Start by checking the microwave user manual. It may contain troubleshooting tips for common issues related to power loss.

Testing Power Levels

You can test the microwaves by heating a cup of water. Measure how long it takes to heat the water to a specific temperature. If it takes significantly longer than it did when the microwave was new, this might indicate a power issue.

Professional Repair vs. Replacement

Sometimes, a professional technician can solve the problem by repairing specific components like the magnetron or control panel. However, considering the cost of repair versus replacement may lead you to decide that it is more economical to buy a new unit, especially if your current microwave is nearing the end of its life expectancy.

When Should You Consider Buying a New Microwave Oven?

If you’ve noticed a drop in power and consistent troubleshooting doesn’t resolve the issue, it might be time to invest in a new microwave. Consider these factors:

Frequency of Use

If you rely heavily on your microwave for daily cooking and heating, investing in a high-quality appliance may be beneficial in the long run.

Modern Features

Newer models come with innovative features such as sensor cooking, smart technology, and more efficient energy use. Upgrading can enhance your cooking experience and efficiency in the kitchen.

Energy Efficiency

Older microwave ovens may not meet modern energy-efficient standards. Investing in a new microwave could save you money on your energy bills over time.

Conclusion

In summary, microwave ovens do lose power over time due to various factors like age, frequency of use, and maintenance practices. Recognizing the signs of diminished power and knowing when to take action—be it through maintenance or replacement—can significantly enhance your culinary experience. With proper care and usage, you can extend the lifespan of your microwave oven and ensure it continues to function effectively in your kitchen for years to come.

Remember, whether it’s taking good care of your current microwave or choosing to invest in a new one, understanding how microwaves work and their inherent limitations can provide you with the knowledge to make informed decisions when it comes to preparing meals quickly and efficiently.

Do microwave ovens lose power over time?

Yes, microwave ovens can lose power over time. This reduction in power is typically due to the natural wear and tear of components, especially the magnetron, which is the part responsible for generating microwave radiation. Over years of use, the magnetron may become less efficient, leading to slower cooking times and uneven heating.

Additionally, other factors, such as a buildup of grime and grease in the interior, can also affect the microwave’s performance. Even if the microwave appears to be functioning, its efficiency can diminish, resulting in a noticeable difference in how food is cooked or heated. Regular cleaning and maintenance can help mitigate some of this power loss.

What are the signs that my microwave is losing power?

Common signs that your microwave may be losing power include longer cooking times and uneven cooking results. If it seems to take much longer to heat items that would typically require a specific duration, this can indicate a decrease in power output. You may also notice cold spots in your food, which suggests that microwaves are not distributing evenly.

Another sign is if you hear unusual noises while the microwave operates. A failing magnetron might produce unusual humming or buzzing sounds. If you observe these signs consistently, it may be time to consider a repair or replacement.

How can I test the power of my microwave?

You can test the power of your microwave by using a simple water displacement method. Fill a microwavable container with a known quantity of water (e.g., 1 cup) and heat it for a specific period, such as 1 minute. Afterward, measure the temperature of the water with a kitchen thermometer. If the water’s temperature doesn’t rise significantly or matches the expected time, your microwave may not be operating at full power.

Alternatively, you can use a microwave power meter, a device specifically designed to measure the output of microwave ovens. This tool can provide a precise reading of the microwave’s wattage output and help determine if it is functioning within normal limits.

How long do microwave ovens typically last?

Microwave ovens usually last around 9 to 10 years with regular use. However, longevity greatly depends on the frequency of use, maintenance, and the quality of the appliance. Higher-end models may last longer due to better components, while budget models may show signs of decline sooner.

Proper maintenance, such as regular cleaning and avoiding overloading, can extend the lifespan of your microwave. Moreover, following the usage guidelines provided by the manufacturer can help ensure that it runs efficiently for as long as possible.

Can I repair a microwave that has lost power?

Yes, many issues that contribute to a loss of power in a microwave can be repaired. The most common problem is a worn-out magnetron, which can sometimes be replaced by a qualified technician. Other components, such as door switches and fuses, may also be contributing factors and can typically be repaired or replaced as needed.

However, it’s important to consider the cost of repairs versus purchasing a new microwave. If your microwave is relatively old and the repair costs are substantial, investing in a new, more efficient model may be the better option.

What maintenance can help prevent power loss in microwaves?

Regular cleaning is essential for maintaining your microwave’s performance and preventing power loss. Wiping down the interior, including the walls and ceiling, helps to eliminate built-up grease and food particles that can affect heating efficiency. Additionally, cleaning the microwave’s exterior, including the control panel, ensures that all buttons and settings function properly.

Another maintenance tip is to ensure that the microwave is properly ventilated. Keeping the ventilation grills free from dust and debris allows the microwave to dissipate heat efficiently. Checking the condition of the microwave’s plug and outlet for any signs of wear or damage is also valuable in maintaining optimal performance.

Is it safe to use a microwave that is losing power?

Using a microwave that appears to be losing power may not be unsafe, but it can be less effective in cooking or reheating food properly. The primary concern is that uneven heating can lead to cold spots in food, where bacteria may survive, thus posing a food safety risk. To mitigate this issue, it’s advisable to stir or rotate food for even heating.

If the microwave is making strange noises or exhibiting erratic behavior beyond power loss, it’s a good idea to stop using it and consult a technician. Safety should always be a priority, so when in doubt, it’s best to get a professional assessment.

What should I do if my microwave shows signs of power loss?

If your microwave shows signs of power loss, the first step is to clean the unit thoroughly to ensure no buildup is affecting performance. After cleaning, test its operation by heating a standard item to see if the performance has improved. If the unit still shows reduced efficiency, consult the user manual for troubleshooting tips.

If these efforts do not yield results, consider contacting a professional technician. They can perform a more comprehensive diagnostic on the appliance. Depending on the age and condition of the microwave, you may weigh repair options against purchasing a new model.

https://microwaveshub.com/do-microwave- ... over-time/

[Anthea]

First Class Akre Rice Goes Global
Reaching American Markets

ERBIL (Kurdistan24) – In a delicious and resounding affirmation of the Kurdistan Region's burgeoning agricultural renaissance, the famed local rice from the Akre district is not only experiencing a season of exceptional quality but is also finding its way onto dinner tables in the United States, a landmark achievement that signals a new era of global reach for one of Kurdistan's most cherished local products

As the rice harvest season gets underway, farmers and merchants in the historically fertile region are reporting a significant surge in demand, both domestically and internationally, attributing the "warmth" in the market to a crop that is being hailed as "first class," "much better and tastier" than in previous years.

This success story in the rice paddies of Akre is a powerful and tangible outcome of a sustained, strategic, and high-level push by the Kurdistan Regional Government (KRG) to revitalize its agricultural sector.

The vision, championed by Prime Minister Masrour Barzani, to transform the Kurdistan Region from a consumer market into a formidable "food basket" capable of not only feeding itself but exporting its high-quality products to the world, is now yielding a rich and profitable harvest, from the pomegranates of Halabja and the apples of Barwari to the prized grains of Akre.

A Bountiful Harvest and a Booming Market

The signs of a banner year for Akre's rice farmers are clear. According to information from the Akre Directorate of Agriculture, approximately 8,000 dunams of land have been planted with rice this year, a significant area from which officials predict a total production of over 10,000 tons.

This marks a notable recovery from last year, when severe water scarcity led to a smaller area of rice cultivation, highlighting the resilience and adaptability of the local farming community.

The quality of this year's harvest is what has truly set it apart. Razwan Ramazan, the owner of a local rice whitening factory, has been at the center of this activity.

"For 20 days, farmers have been bringing their products and we are whitening them," he told Kurdistan24. His assessment, based on the daily flow of raw product into his facility, was unequivocal. "This year's rice, compared to previous years, is much better and tastier, and its quality is higher."

This exceptional quality has translated directly into a more robust and profitable market. Mustafa Mohammed, a farmer from the area, noted the significant improvement in market conditions.

"Last year, the price of 6-month rice was between 47 to 48 thousand dinars, but this year its price is around 50 to 55 thousand dinars," he said, indicating a healthy increase in the return for farmers. Prices for different varieties of Akre rice now range from 2,500 to 6,000 Iraqi dinars per kilogram, reflecting the premium that the market places on this high-quality local product.

From Local Delicacy to Global Export

The reputation of Akre rice, celebrated for its unique color, taste, and pleasant aroma, has long made it a culinary sensation within Kurdistan and across Iraq.

Nafkhosh Rashid, a purveyor of local products in Akre, has previously noted that the demand for Akre rice is "insatiable" throughout the year, surpassing all other offerings in popularity. Kawar Sadiq, a chef at an Akre restaurant, confirmed this, stating that a remarkable 90 percent of his patrons specifically request Kurdish rice with their meals.

This year the demand has officially crossed oceans

The most significant and exciting development is the news that Akre's rice has found a new and potentially vast market in the United States. Ibrahim Ghafoor, a local merchant, revealed the expanding reach of the product.

"Akre rice is one of the best types of rice and now it not only goes to Sulaimani, Erbil, and Duhok, but also to Baghdad," he explained. Then, he confirmed the landmark breakthrough: "There has even been a request from America, so we have sent it abroad as well."

This expansion into the American market is part of a broader trend that has seen Kurdish products gaining popularity in international markets.

In the United Kingdom, for example, what began as a niche market for the Kurdish diaspora has grown significantly, with British citizens and other international consumers now seeking out products like Kurdish sumac, rice, and tahini.

Rizgar Akreyi, a merchant who has been exporting Kurdish products to Britain for five years, noted that several British restaurants now specifically request Kurdish sumac for their dishes, a testament to its growing reputation for quality. The successful branding of Kurdish products, which maintain their clear cultural identity on labels, has been a key factor in this success.

A Strategic Vision Realized

The journey of Akre's rice from a local staple to an intercontinental export is not an accident of the market; it is the direct and intended result of a deliberate, multi-year, and comprehensive strategy by the KRG's Ninth Cabinet to revolutionize the agricultural sector.

Prime Minister Masrour Barzani has repeatedly and passionately articulated this vision, declaring that "Kurdistan’s secret of success is in developing its agricultural sector." He has framed this as an essential move to diversify the region's revenues, reduce a historic and perilous reliance on hydrocarbons, and guarantee the nation's long-term food security.

"One day, the main source of the Kurdish economy, the sale of hydrocarbons, might end," the Prime Minister has warned, calling it "a mistake" that the sector was not developed earlier.

This vision has been translated into a series of concrete and supportive policies. The Prime Minister has consistently stressed the government's commitment to "focus on the agricultural sector and to market their products in regional and global markets."

This commitment has been demonstrated through a variety of initiatives, from the Prime Minister personally visiting farmers in the fields of the Zirarati plain to drive a combine harvester, to the government's strong backing for a burgeoning ecosystem of local agricultural festivals.

These festivals—in Akre, Barwari, Halabja, Taq Taq, Pirmam, and Duhok—have become a cornerstone of the KRG's marketing strategy.

They provide a vital platform for farmers to sell their products directly to the public, create a direct and profitable link between producers and consumers, and serve as vibrant showcases for the region's rich agricultural diversity and growing tourism potential.

These events, praised by farmers and beekeepers as a crucial opportunity to sell a year's worth of labor, are a tangible manifestation of the government's support for local producers.

This grassroots support is coupled with a high-level, strategic push to open international markets.

The first shipment of pomegranates from Halabja to the Gulf and Europe was a landmark "pilot project," as the Prime Minister described it, which has since been followed by the successful export of figs, grapes, honey, apples, and sumac to a growing list of countries, including Türkiye, China, and nations across Europe.

The news that Akre's rice has now reached America is the latest and perhaps most significant milestone in this ongoing export drive.

The KRG has facilitated these exports by investing in the entire agricultural value chain.

This includes supporting private sector factories that process and package raw products, investing in infrastructure like roads and border crossings to streamline transportation, and implementing policies that protect local farmers from being undercut by cheap imports during their harvest seasons.

The government is also investing in the long-term sustainability of the sector through the construction of dams and modern irrigation systems to combat the challenges of climate change and water scarcity.

This comprehensive approach—combining grassroots support, strategic marketing, high-level diplomacy to open new markets, and long-term investment in infrastructure and sustainability—is what lies behind the success of Akre's "first class" rice.

It is a model that is transforming the Kurdistan Region, moving it steadily toward its goal of becoming a true "food basket" for Iraq and the wider Middle East. The story of Akre's rice is, in microcosm, the story of a nation's agricultural renaissance, a journey from local pride to global recognition, cultivated by the hard work of its farmers and the strategic vision of its government.

https://www.kurdistan24.net/en/story/87 ... tural-boom

[Anthea]

Please keep pesticides out of Kurdistan

[Anthea]

A great many people believe these foods are healthier when eaten raw, especially carrots