The Summer Holidays are fast approaching …
The effectiveness of water – resistant product SPF 30 could drop to SPF 15 after a swim. Plus towel drying is also likely to rub off sunscreen.
This is an indication of how long sunscreen protects against ultraviolet radiation that’s linked to skin cancer and is the main cause of sunburn (UVB)
The SPF number doesn’t relate to the amount of protection a product provides it relates to time from when YOU step into the sunshine, depending on your own skin type – if an SPF30 product is applied correctly it will protect you for 30 times longer than if you wore no sunscreen. The clock doesn’t get reset each time you reapply the time is set for the day and if you don’t apply enough it will not provide its full SPF.
Cancer Research UK says it’s all about ‘How well you put it on’ for example
Most people under-apply sunscreens, using ¼ to ½ the amount required. Using half the required amount of sunscreen only provides the square root of the SPF. So, a half application of an SPF 30 sunscreen only provides an effective SPF of 5.5!
The first ever Caring Cooks of Jersey Healthy Eating Week takes place from Monday 12th June through to Saturday 17th June. The local charity which aims make nutritious and tasty food part of daily life is encouraging us all to think about how we can eat well and eat together, even when short on time and on a tight budget.
There are plenty of inexpensive, nutritious and delicious foods available all of which can be used to prepare healthy meals from scratch in a much shorter time than you might think. Planning your meals and smarter shopping can help you to make your money go further and help you cut down on waste too.
Here are just a few top tips from Caring Cooks of Jersey on how to be cost conscious but enjoy healthy, delicious and nutritious food.
- Plan your meals. Planning your weekly meals, writing – and sticking to, a shopping list will help you avoid making the impulse buys which often tip the bill over budget. Scan the shelves for lower cost items, be aware of special offers but don’t be tempted to buy something that may actually go to waste. Supermarket economy ranges can be great value and nutritionally there is often little difference to the standard or branded versions.
- Look for special offers on long shelf-life products. Stocking up on store cupboard staples such as dried pasta and rice, tinned or dried beans and pulses and tinned tomatoes can save money. All these ingredients can be used to bulk out your meals to make them go further.
- Buy cheaper cuts of meat. Use chicken thighs rather than breast for example, and whilst you may not be familiar with cooking a whole chicken, this can be great value, especially if you use it for more than one meal. A traditional roast chicken is delicious and really simple to do, then use any left overs for curry or with salad or vegetables the next day.
Mince is also a great ingredient, versatile and inexpensive, there are lots of tasty, satisfying dishes you can make with mince such as lasagne, bolognaise, cottage pie or one of our family favorites mince and pea curry.
Caring Cooks of Mince and Pea Curry Recipe
- 1 tbsp. vegetable oil
- Pack of beef or lamb mince
- 1 large onion, finely diced
- 2 garlic cloves crushed
- 2 fresh green chillies, deseeded and finely diced (optional)
- 4tbsp medium curry paste
- 1 tin chopped tomatoes
- 1 tsp sugar
- 4 tbsp. tomato puree
- 250g frozen peas
- Coconut cream (optional, as it can be quite expensive)
- Heat the oil in a pan and cook the onion on a low heat until lightly golden
- Add the garlic, chillies (if using), cumin seeds and curry paste and fry for 2-3 mins and then add the mince, cooking until it’s browned
- Add the tomatoes, tomato puree, sugar and 100ml cold water.
- Simmer for about 20 minutes, add in the frozen peas and coconut cream (if using), and cook for another 10 minutes. Serve with boiled white or brown rice
Supermarkets often have ‘bulk buying’ offers on meat such as ‘three for two’ and similar. Anything you are not going to use straight away can be put in the freezer for another time.
- Make use of canned oily fish. Canned sardines and salmon can be cheaper than buying fresh fish, plus they are easy to prepare and have a long shelf life. Choose those canned in spring water to keep the salt content to a minimum. You can make fishcakes with canned tuna, cooked potatoes and chopped parsley with a squeeze of lemon. Roll the mix in flour, egg and breadcrumbs and then fry lightly. Using frozen fish is another great way to help ensure you are getting Omega 3 fats and can often be added to dishes straight from the freezer.
- Use frozen and canned fruit and vegetables. Using frozen vegetables can be cheaper than using fresh and they count towards your 5 A DAY. If you have a stock in your cupboard you can use them when you want without them going off, which cuts down on waste. But do watch out for those that have added sugar and opt for varieties in water when possible.
- Buy fresh fruit and vegetables when in season. Here in Jersey we have an abundance of wonderful, locally grown produce – make the most of it! Fresh fruit and vegetables in season are often great value and they taste fantastic.
Of course budget planning, shopping and cooking food from scratch can seem a little daunting, many people may never have learned to cook, or perhaps have lost their confidence in the kitchen. If that sounds familiar then why not join one of the Community Cooking Courses offered by Caring Cooks of Jersey? These courses are a great way get into the kitchen, to learn new skills in a friendly and supportive environment and to help change the way you and your family eat. The courses run over a five week period on either a Monday and Wednesday evening at Le Rocquier School, St Clement. All the ingredients are provided and each week you get to take home a tasty two course meal. For more information and to book a place visit the ‘Our Services’ section on the Caring Cooks website www.caringcooksofjersey.com.
More top tips
Use leftover vegetables to make soup. Soups made with added pasta, rice, beans, lentils or root vegetables such as sweet potatoes, parsnips, turnips and carrots are tasty, filling, cheap and freeze well.
Baked potatoes are great as a healthy and filling meal. Experiment with your favourite toppings. Make the most of having the oven on and add some extra potatoes that can then be kept for a couple of days in the fridge (or longer in the freezer) and microwaved for a quick meal another time.
Store bread in the freezer. If you don’t use bread that often and you have space in your freezer, why not freeze the loaf when you buy it and then take a few slices out as and when you need them to avoid waste.
Make your own ‘ready meals’. Simply double your usual recipes and freeze half. Dishes such as chilli, cottage pies, soups and stews all freeze well and are ideal for those days when you don’t have the time to cook.
Seeing your Doctor?
Here are a few tips…to make the most of your time with your Doctor
Be Prepared…lists will always help and read them out at the start of your appointment. This helps the doctor to see the whole picture and to avoid leaving the embarrassing ailment until you are about to leave.
Try to pre-empt your doctor’s routine questions, prepare answers for: ‘how long has it been going on? Have you had it before and has anyone in the family had the same thing? And be specific and upfront about your history.
A symptom diary can help; these are helpful for tracking times when symptoms hit.
Your doctor may ask you to return to discuss one of your problems – it maybe that he or she feels that it deserves more time and a more detailed evaluation. A repeat visit will almost certainly incur a further charge.
Protecting our children from second-hand smoke
The aim of the consultation put simply is to gauge the views of the public on a variety of approaches and options for extending smokefree places and spaces.
Whether you are for or against the idea of extending smokefree areas in jersey, a smoker or non-smoker, we want to hear your views. To find out more about the consultation, and to fill out our brief survey, you can visit:
The Citizens Advice Bureau Response to the States of Jersey Proposed Long-Term Care Scheme
Jersey faces a substantial increase in both the number and proportion of older residents over the next 30 years. Our ageing population means thatmore people will need long-term care and the cost for this care is set to double by 2044.
The States’ proposed Long-Term Care Scheme will provide financial support to Jersey residents who are likely to need long-term care for the rest of their life, either in their own home or in a care home. The Scheme aims to remove much of the financial worry that people have about the cost of long-term care. The new arrangements intend to put an end to the uncertainty and concern that homeowners and their families experience when facing unknown and potentially significant costs.
We were delighted to host a great lunchtime seminar all about Wills. The talk had even the hardiest of listener contemplating how soon they would get cracking with making their will. It became quickly evident in our discussions that there would be many complications, family disputes and emotional roller-coaster rides following your passing for your family should you not have taken time to make a Will.
The talk went into details about a variety of areas including:
Q & A’s with the Consumer Council
Q: I am retired can I get a sick note from the doctor if I need evidence I was ill?
The traditional sick note is purely a social security document and if someone an elderly non-working person needs evidence that they were poorly and miss an event they can purchase a private sick letter from their doctor. Always remember to ask how much you will be charged for a sick letter and you will have to pay a consultation fee too.Read More
When do you expect to retire?
The further in advance you start planning for it, the more you improve your chances of achieving the retirement you want. However, even if your retirement is close and you’ve done little to prepare, any action you can take now is generally better than none.
Have you decided on your retirement age?
Don’t get burnt by suncream deals
Even though medical experts and scientists advise that we should be slathering the stuff on all year long, it is generally during the summer when many of us remember we should be using suncream. Increased awareness about the danger of skin cancer has made suncream a £100 million industry per year. But it has also made it easy to convince consumers to spend much more than necessary to protect themselves in the sun.
For suncream to be effective, experts say, it needs to be applied, properly and liberally, using 40ml at a time, and then reapplied every two hours or after being in the water. In warm weather, that can mean a lot of suncream, especially for families — but it doesn’t have to burn a hole through your pocket.
Twelve well known suncream brands were tested by Which?, all of which stated they protected against UVA and UVB rays – both of which have been linked to skin cancer. UVA rays are linked to premature aging of the skin, and UVB rays are the main cause of sun burn. Shockingly, three products from big brands Hawaiian Tropic, Malibu and Piz Buin failed their protection test.
Are you eligible for the 65+ Health Plan?
If you are 65 or over, you may be eligible for the Jersey 65+ Health Plan which helps with looking after teeth, feet and eyes. It is funded by the Social Security Department and is administered by Westfield Health.
You can join the Plan if you are 65 or over; if you do not pay Income Tax because your income is below the relevant tax limits; if you are resident and have lived in Jersey at some point for a period of five years; and if you have assets below a set limit. Your home is not included in any consideration of assets. There is no membership fee.