I N S I D E

T H I S I S S U E :

What Librarians Eat! N O V E M B E R 2 0 1 4 V O L : 2 I S S U E : 1 1

Welcome to the November edition of What Librarians Eat!.

This month we will welcome Halloween! Halloween is the second highest grossing

commercial holiday after Christmas.

―The name Halloween (originally spelled Hallowe'en) is a contraction of All Hallows

Even, meaning the day before All Hallows Day (better known today as All Saints

Day), a Catholic holiday commemorating Christian saints and martyrs observed

since the early Middle Ages on November I.

The earliest documented customs attributable to Halloween proper grew out of

the tandem observances of All Saints Day (November 1), a day of prayer for saints

and martyrs of the Church, and All Souls Day (November 2), a day of prayer for

the souls of all the dead. Among the practices associated with Halloween during

the Medieval period were the lighting of bonfires, evidently to symbolize the plight

of souls lost in purgatory, and souling, which consisted of going door-to-door

offering prayers for the dead in exchange for "soul cakes" and other treats.‖ (http://urbanlegends.about.com/od/halloween/a/History-Of-Halloween.htm)

Inside this edition you will find recipes related to halloween and some

traditional recipes from the Czech Republic.

We encourage you to forward any delicious recipes you try at home as well

as suggestions in order for us to be able to include more areas of interest.

Health Tip 2

Frozen banana ghosts

3

Pumpkin Biryani 4

Pumkin risotto 5

Mr. Hyde Potion 6

Halloween Morgue-A-Rita

6

Czech cuisine 7

Homemade sausage kolaches

7

Beef goulash 8

Spicy country pancakes

8

Creamy pumpkin and lentil soup

9

Sausage mummy dippers

9

Spiced flat bread 10

Minty lamb kebabs

11

Roasted squash, shallot, spinach and ricotta pasta

11

Women’s Section 12

Men’s Section 13

Ask Us Something!

14

Special November Activities:

Thursday 6th - Hot Dog Lunch Thursday 13th - Whisky Tasting Evening

Friday 21th - Bingo Lunch at the Library Staffroom

P A G E 2

HEALTY TIP FOR THE MONTH OF NOVEMBER

14th NOVEMBER - WORLD DIABETES DAY

What is Diabetes?

Diabetes is a metabolic disorder. Most of the food we eat is turned into glucose, or sugar, for our bodies to use

for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get

into the cells of our bodies.

When you have diabetes, your body either doesn't make enough insulin or can't use its own insulin as well as it

should. This causes sugars to build up in the blood. Diabetes can cause serious health complications including

heart disease, blindness, kidney failure, and lower-extremity amputations. Diabetes is predicted by a clear set

of symptoms, but it still often goes undiagnosed.

The 3 main 3 signs for diabetes are:

Increased thirst

Increased need to urinate

Increased hunger

Diabetes is becoming increasingly more common throughout the world, due to increased obesity - which can

lead to metabolic syndrome or pre-diabetes leading to higher incidences of type 2 diabetes.

Diabetes overview

Diabetes is a common hormonal problem that if untreated can lead to complications, such as diabetic

neuropathy, kidney problems, heart problems, retinopathy and other disorders. At advanced stages, diabetes can

cause kidney failure, amputation, blindness and stroke. However, complications can be prevented or significantly

delayed by exercising good control of diabetes, blood pressure and cholesterol.

Diabetes in Malta

According to the National Statistics Office report in 2013, the total population of Malta is approximately 420,000.

The International Diabetes Federation, which is an authority in the subject, estimates that in Malta there are

more than 30,000 adults known to be diabetics and another 8,000 adults who are undiagnosed diabetics. These

figures do not include those who have impaired glucose tolerance or impaired fasting glucose, which may both

lead to diabetes. Malta has the second highest percentage of diabetics in the Mediterranean surpassed only by

Cyprus.

What are the two major types of diabetes?

Type 1 diabetes (insulin-dependent) requires insulin to treat, is typically developed as a child or young adult, and

is a disease that destroys pancreatic cells meaning no insulin production is possible.

Type 2 diabetes (non-insulin dependent diabetes) is considerably more common and typically affects people over

the age of 45, who are also overweight. Those suffering from type 2 are unable to produce enough insulin, and

sugar builds up in the bloodstream.

What are the symptoms of diabetes?

Type 1 diabetes symptoms often appear suddenly and include:

High levels of sugar in the blood and urine

Frequent urination

Hunger

Thirst

Weight loss

Weakness

Tiredness

Mood swings

Nausea

Vomiting

Type 2 diabetes symptoms include thirst and regular need to urinate, tiredness, irritability and nausea. Skin

infections, blurry vision, tingling or dry skin are also relatively common symptoms.

How is diabetes controlled?

Type 1 diabetes is controlled with insulin, either by regular injections of insulin or through wearing an insulin

pump which drips insulin into the body through the day.

Type 2 diabetes can be controlled through diet and exercise, although it is common for people with type 2

diabetes to need medication such as tablets or injections to help them keep their blood sugar levels within the

normal range.

P A G E 3

Frozen banana ghosts

Ingredients

200g bar white chocolate

(supermarket own brand

Belgian is good), broken into

chunks

4 medium-large, ripe

bananas

85g desiccated coconut (you

won’t use it all)

handful dark chocolate

drops

In a small bowl, gently melt the chocolate either in the microwave – in short bursts on high or over a pan of simmering

water (make sure the bowl isn’t touching the water).

Set aside for a moment while you get the bananas ready.

Peel the bananas, cut in half, and push a lolly stick into the middle of each piece.

Spread the coconut out in a shallow bowl.

Line a large baking tray with baking parchment, and make sure there is room for the tray in the freezer.

Using a pastry brush, coat a banana half in chocolate, letting excess drip away.

Sprinkle with plenty of the coconut until coated, then set it on the prepared sheet.

Now add two chocolate eyes and a mouth, and if you like, cut a few little eyebrows from the chocolate drops too.

Freeze the lollies for at least 4 hrs, and up to a week.

Source: http://www.bbcgoodfood.com/recipes/frozen-banana-ghosts

Bananas taste spookily like creamy ice-cream when frozen in ghostly robes of white chocolate - quick and easy, with just 4

ingredients

P A G E 4

Pumpkin Biryani

large pinch saffron strands

500g/ 1lb 2oz onion, thinly sliced

175g/ 6oz butter

8 garlic cloves, roughly chopped

100g/ 4oz ginger, roughly

chopped

¾ tsp chilli powder

1 tsp ground cardamom seeds

½ tsp grated nutmeg

3 small cinnamon sticks

1 tsp clove

3 bay leaves

2 blades mace

2 tsp garam masala

1 green chilli, deseeded and

shredded

juice 3 limes

3 x 1kg/2lb 4oz pumpkins

175ml/ 6oz Greek yogurt

450g/ 1lb basmati rice

Soak the saffron strands in 4 tbsp hot water and leave on one

side for about 30 mins until the liquid turns a deep auburn.

Heat oven to 200°C/180°C fan/gas 6. Soften the onions in

100g of the butter for 10-15 mins in a covered pan.

Give them a stir now and again to stop them catching.

Put the garlic and ginger in a small food processor with 3 tbsp

water and blend to a paste.

Add to the onions and fry for 2-3 mins.

Stir in the spices, green chilli and lime juice.

Cut the top off the pumpkins and scrape out any seeds, leaving

the flesh and skin intact.

Transfer to a roasting tin and spoon the spiced onion mixture

into the cavity of each pumpkin.

Put the lids back on the pumpkinscover with foil, and bake for

about 1 hr 15 mins – until the flesh is tender when pierced

with a knife.

Leave to cool slightly.

Turn oven down to 160°C/140°C fan/ gas 2.

Scoop the filling and most of the pumpkin flesh into a pan,

leaving a thin layer of flesh inside the skin.

Stir in the Greek yogurt.

Wash the rice, then soak for 15 mins in enough cold water to

cover.

Drain, then partially cook the rice in a pan of fast-boiling water

for 4-5 mins – it should still have bite to it.

Drain in a colander.

Warm the spiced pumpkin mixture and layer it inside the

pumpkin shells with most of the rice and a scattering of mint

leaves.

Finish with a layer of rice on top.

Dot the top of the rice with the remaining 75g butter and

drizzle each pumpkin with the saffron and soaking liquid.

Pour water into the base of the roasting tin to about 1cm depth.

Put the lids on the pumpkins and cover with wet greaseproof paper, then seal the tin with foil.

Bake for 1 hr – the rice should now be perfumed and perfectly cooked.

Place the pumpkins on a serving plate, gently fluff up the rice with a fork and serve straight from the shells.

Source: http://www.bbcgoodfood.com/recipes/1852641/pumpkin-biryani

P A G E 5

Pumpkin Risotto

Heat oven to 180°C/160°C fan/ gas 4.

Chop up the pumpkin or squash into 1.5cm cubes

Put it on a baking tray, drizzle over some oil, then roast for 30

mins.

While the pumpkin is roasting, you can make the risotto.

Put the garlic in a sandwich bag, then bash lightly with a rolling pin

until it’s crushed.

Cut up the spring onions with your scissors.

Heat 1 tbsp oil with the butter in your pan over a medium heat –

not too hot.

Add the spring onions and garlic.

Once the onions are soft but not getting brown, add the rice and

cumin.

Stir well to coat in the buttery mix for about 1 min.

Now add half a cup of the stock, and stir every now and then

until it has all disappeared into the rice.

Carry on adding and stirring in a large splash of stock at a time,

until you have used up all the stock – this will take about 20 mins.

Check the rice is cooked.

If it isn’t, add a splash more stock, and carry on cooking for a bit.

Once the rice is soft enough to eat, gently stir in the grated

cheese, chopped coriander and roasted pumpkin.

Ingredients

1 small pumpkin or butternut squash-

after peeling and scraping out the

seeds, you need about 400g/14oz

1 tbsp olive oil, plus a drizzle for the

pumpkin

2 garlic cloves

8 spring onions

25g butter

200g risotto rice

2 tsp ground cumin

1L hot vegetable stock, plus extra

splash if needed

50g grated parmesan (or vegetarian

alternative)

small handful coriander, roughly

chopped

Source :

http://www.bbcgoodfood.com/recipes/2556635/

pumpkin-risotto

P A G E 6

Mr. Hyde Potion 8 ounces vodka

4 ounces parfait amour liqueur

1 ounce blackberry liqueur

2 ounces tarragon simple syrup (recipe

follows)

1 ounce fresh lemon juice

1 ounce lavender syrup

4 lavender sprigs

8 blackberries

Halloween Morgue-A-Rita Cocktail Goo:

1/4 cup light corn syrup

green food coloring

Cocktail:

1/2 cup fresh lime juice

1 cup club soda

3/4 cup tequila

3 ounces triple sec

4 cherries

4 teaspoons

maraschino cherry

syrup

To make Goo:

Mix together 1/4 cup light corn syrup with

green food dye.

Tip: Start with just a little coloring and add

until you get the desired color then set

aside.

Place glasses in the freezer to frost them.

When frozen, dip each glass into the green

syrup and invert to allow the syrup to drip

slightly. Return glasses to the freezer to set

then pour cocktail mix in glass.

Source :http://www.hgtv.com/entertaining/

halloween-morgue-a-rita-cocktail/index.html

Prepare the tarragon simple syrup by placing 1 cup sugar

and 1 cup water in a small saucepan.

Heat over medium-low heat until it reaches a low boil.

Add two sprigs of fresh tarragon and reduce heat to low.

Heat for 10 minutes, stirring occasionally. Remove tarragon

and allow syrup to cool.

Place 2 blackberries on each lavender sprig and set aside.

Tip: For best results, insert a toothpick through the blackberry first to make a small hole for the lavender stem

Source: http://www.hgtv.com/entertaining/halloween-cocktail-mr-hyde-potion/index.html

P A G E 7

Czech Cuisine

Food From Around The World: Czech Republic

Czech cuisine was influenced historically by the surrounding regions that

dominated the country.

―Czech cuisine is considered heavy and very filling, with meals centered

on meats and starches. This is because Czech winters are long and cold,

which does not allow for a variety of fresh vegetables. In fact, if salads

are available, they typically are limited to two vegetables, such as tomato

and cucumber. Houby (mushrooms) are the exception, which flourish in

local forests and are popular in soups, such as houbova polevka

myslivecka (Hunter's mushroom soup).

Seafood is not widely available because the country is not located by any

large bodies of water. The fish, usually carp and trout, are raised in

artificial lakes or fish farms. Some Westerners may think eating carp is

unappealing, but in the Czech Republic, the water where they are raised is drained clean every year.‖

Read more: http://www.foodbycountry.com/Algeria-to-France/Czech-Republic.html#ixzz3GsfPX4g2

Homemade

Sausage Kolaches

2 (1/4 ounce) packages dry yeast

1/2 cup water, lukewarm

1/4 cup unsalted butter, softened

1/4 cup shortening or 1/4 cup lard

1/4 cup sugar

2 egg yolks

2/3 cup milk

1 teaspoon salt

4 cups flour

1/4 cup butter, melted, for topping

1 (16 ounce) package cocktail

smoked sausage links

In a small bowl, combine the yeast with the water. Set aside.

In a large bowl, cream together the butter, shortening, and 1/4 cup

sugar until the mixture is light and fluffy.

Mix in the egg yolks, milk, and salt, combining well.

Stir in the dissolved yeast and the flour, and mix until the ingredients are

thoroughly blended into a soft dough.

Cover the dough with a towel, and set the dough aside to rise to about

double in size, approximately 1 to 1 1/2 hours.

Grease a baking sheet.

Pinch off pieces of dough about the size of a golf ball, flatten the balls

slightly, and transfer them to the baking sheet.

Place the balls at least 1 inch apart, and brush them liberally with the

melted butter.

Set them aside to double in size again, about 45 minutes to one hour.

Gently indent the top of the dough with your thumb, fairly deep.

Place the little pinky size smoked sausage link (could be a spicy sausage

link, or could add cheese and/or jalapeno with the sausage link, too) in

the indent and fold the kolache over the sausage and seal.

Bake in 425 oven for 10- 12 minutes or until golden brown.

Immediately brush butter on the top.

They are best eaten as soon as they are cool enough to handle.

Source: http://www.food.com/recipe/homemade-sausage-kolaches-37793

P A G E 8 Food From Around The World: Italy

2 tbsp Olive oil

700g stewing steak, cut into chunks

30g plain flour

1 large Onion, thinly sliced

2 clove Garlic, finely chopped

1 green pepper, deseeded and thinly

sliced

1 red pepper, deseeded and thinly sliced

2 tbsp tomato puree

2 tbsp Paprika

2 large Tomatoes, diced

75ml dry White wine

300ml beef stock, home-made or shop-

bought

2 tbsp flat leaf Parsley, chopped

black pepper

Preheat the oven to 170°C/gas 3.

Heat 1 tablespoon of olive oil in a casserole dish or heavy-based saucepan.

Sprinkle the steak with the flour and brown well, in batches, in the hot casserole dish. Set the browned meat aside.

Add in the remaining olive oil. Add in the onion, garlic, green pepper and red pepper to the casserole dish and fry

until softened, around 5 minutes.

Return the beef to the pan with the tomato puree and paprika. Cook, stirring, for 2 minutes.

Add in the tomatoes, white wine and beef stock. Cover and bake in the oven for 1 hour 30 minutes.

Alternatively, cover and cook it on the hob on a gentle heat for about an hour, removing the lid after 45 minutes.

Sprinkle over the parsley and season well with salt and freshly ground pepper.

Stir in the soured cream and serve.

Source : http://www.bbcgoodfood.com/recipes/180653/beef-goulash

Beef Goulash

Spicy Country Pancakes

1 3/4 cups milk

1/4 cup brown sugar

1 1/2 teaspoons salt

1/4 cup oil

1 teaspoon yeast (1

package)

1/4 cup lukewarm water

2 beaten eggs

2 cups sifted flour

3/4 teaspoon cinnamon

1 1/4 teaspoons nutmeg

Scald milk.

Add sugar, salt, and oil and cool to lukewarm.

Dissolve yeast in water.

Combine yeast mixture, eggs, and milk mixture.

Sift flour and spices.

Add to liquid mixture and beat until smooth.

Cover and let it stand for one hour or more in a warm

place.

Batter will be light and bubbly.

Stir down batter.

Bake on greased griddle.

P A G E 9

Heat the oil in a large pan.

Fry the onions until softened and starting to turn golden.

Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the

hot stock.

Season, cover and simmer for 20-25 mins until the lentils and

vegetables are tender.

Meanwhile, wash the pumpkin seeds.

Remove any flesh still clinging to them, then dry them with

kitchen paper.

Heat the 1 tsp oil in a non-stick pan and fry the seeds until they

start to jump and pop.

Stir frequently, but cover the pan in between to keep them in it.

When the seeds look nutty and toasted, add a sprinkling of salt

and a pinch of sugar, and stir well.

Whizz the cooked pumpkin mixture with a hand blender or in a

food processor until smooth, then add the crème fraîche and

whizz again. Taste for seasoning.

Serve with a spoonful of crème fraîche, a few thyme leaves and

the toasted seeds scattered on top.

http://www.bbcgoodfood.com/recipes/creamy-pumpkin-lentil-soup

Creamy Pumpkin and Lentil Soup

1 tbsp olive oil, plus 1 tsp

2 onions, chopped

2 garlic cloves, chopped

approx 800g chopped pumpkin flesh,

plus the seeds

100g split red lentils

½ small pack thyme, leaves picked,

plus extra to serve

1 ltr hot vegetable stock

pinch of salt and sugar

50g crème fraîche, plus extra to serve

Sausage Mummy Dippers

oil, for greasing

1 tbsp honey

1 tbsp ketchup

2 tsp French's yellow mustard, plus a

little extra to decorate

12 chipolatas

tube of 6 ready-to-roll croissant (look in

the chiller cabinets near the pastry in the

supermarkets)

Heat oven to 200°C/180°C fan/gas 6 and brush 2 baking trays

with a little oil.

Mix the honey, ketchup and mustard together in a bowl, then

brush over the chipolata sausages.

Unroll the croissant dough and divide into 3 rectangles.

Pinch together the diagonal perforated seams, then cut into long

thin strips – you should get about 16 per rectangle.

Wind the little croissant strips around the chipolatas, leaving a

little gap at one end to make a slit for the eyes.

Place on baking trays and bake for 20 mins.

Cool a little, then, using the mustard, dot a pair of little yellow

eyes on to each mummy.

Serve warm with glow-in-the-dark goo and/or your favourite

dip.

http://www.bbcgoodfood.com/recipes/sausage-mummy-dippers

P A G E 1 0

Spiced Flat Bread

140g plain flour

140g wholemeal flour

7g sachet easy-blend yeast

1 tbsp melted butter, plus

extra for brushing

For the quick spice paste

(optional)

2 fat garlic cloves, chopped

1 large red or green chilli,

seeded and chopped

2 tsp sesame seeds

2 tsp ground fenugreek or

ground coriander

2 tbsp olive oil

2 tbsp chopped coriander

If making the paste, use a food processor, electric spice mill or

pestle and mortar to blend together the garlic, chilli, sesame

seeds and ground spice to a thick paste.

Work in the oil, then the coriander, to a spreading paste and

season. Set aside.

Put the flours, 1 tsp salt and yeast into a large bowl and mix.

Stir 120ml tepid water into the melted butter, then mix this

into the flour, adding extra drops of tepid water until you have

a smooth dough.

Knead on a lightly floured surface for 5 mins, then return to

the bowl, cover and leave in a warm place to rise until doubled

in size. This should take 1 hr.

Divide the dough into 8 balls.

Roll out each ball on a lightly floured surface to a rough 18cm

circle the thickness of a 10p coin.

Prick each one well with a fork to stop them rising.

To cook on a barbecue: put the breads on the centre of

the grill.

Cook for a few mins, then turn and cook the other side.

If using the paste, spread 1 tsp on one side as the breads come

off the heat.

Otherwise, brush the breads with more melted butter.

Reheat the griddle between batches and stack them on top of

each other to keep warm.

http://www.bbcgoodfood.com/recipes/2188/spiced-flat-breads

Halloumi & bacon rolls

250g block halloumi cheese

10 rashers pancetta or smoked

streaky bacon

1 tbsp chopped chives

Heat oven to 200°C/fan 180°C/gas 6.

Cut the halloumi into 20 sticks.

Stretch each rasher of pancetta with the back of a

knife, then cut in half.

Season the pancetta with just black pepper, then

sprinkle with the chopped chives.

Roll the pancetta around the halloumi in a spiral

and arrange on a baking sheet.

Bake for 10-12 mins or until the pancetta is brown

and beginning to crisp.

Source: http://www.bbcgoodfood.com/

recipes/3060/halloumi-and-bacon-rolls

Minty Lamb Kebabs

150ml pot natural yogurt

1½ tbsp mint sauce

1 tsp ground cumin

300g diced lean lamb

½ small onion, cut into large chunks

2 large pitta breads

2 large handfuls lettuce, chopped

wooden skewers

Heat the grill to medium.

Mix the yogurt and mint sauce together, then divide the mixture in

half.

Stir the cumin into one half of the yogurt mix, then pour over the

diced lamb.

Mix thoroughly to coat and season well.

Thread the lamb onto 4 skewers, alternating with pieces of onion,

then arrange on the wire rack of a grilling tray.

Grill the kebabs for 3-4 mins on each side, until the lamb is cooked

through and the onion is beginning to brown.

Warm the pittas in a toaster for 1-2 mins and split open.

Stuff the pittas with lamb, onion and lettuce, drizzling over the

remaining minty yogurt to serve.

http://www.bbcgoodfood.com/recipes/3414/minty-lamb-kebabs

P A G E 1 1

1 butternut squash (approx 800g in

weight), peeled and diced

4 banana shallots, quartered

lengthways (roots intact)

2 tbsp olive oil

400g wholemeal pasta shapes

300g baby spinach leaves

6 tbsp ricotta

4 sage leaves, very finely chopped

zest and juice 1 lemon

a few gratings of fresh nutmeg

Heat oven to 200°C/180°C fan/gas 6.

Tip the squash and shallots into a large roasting dish.

Toss in the oil, season and roast for 40 mins, stirring once.

Meanwhile, cook the pasta following pack instructions, reserving a

few tbsp of cooking water.

Place the spinach in a large colander and pour over boiling water to

wilt.

Allow to cool a little, then squeeze out as much excess water as

possible.

Pop into a bowl with two-thirds of the ricotta, the sage, lemon juice

and zest, nutmeg and seasoning, then stir.

Next, tip the ricotta mixture into the hot drained pasta. Stir, adding a

few tbsp of the cooking liquid.

Mix most of the roasted veg with the pasta.

Divide into bowls and dot with the remaining ricotta and scatter

over any final bits of veg.

Source: http://www.bbcgoodfood.com/recipes/roasted-squash-shallot

-spinach-ricotta-pasta

Roasted squash, shallot, spinach & ricotta pasta

P A G E 1 2

Women’s Section

Basic fact: It’s hard to not love fall. There's the crisp, fresh air, the excitement of new

beginnings, the pumpkin everything...you get the idea. But aside from pumpkin latte-induced

giddiness, there's a whole separate reason to love the season: It's a perfect time to get your

butt in gear and start achieving your weight-loss goals. We asked Elle Penner, R.D. for

MyFitnessPal and author of the healthy lifestyle blog According to Elle, for specific reasons

why it's so great. Read on for some serious fallspiration.

Cooler Weather is Great for Running

Seriously, could there be a more perfect time to go for a run outside? You don't have to

bundle up in your Polar Vortex gear just yet, and you also don't have to carry a life

preserver in case you drown in a pool of sweat (kidding...kind of). In other words, fall

weather is the Goldilocks of outdoor exercise temperatures. "Plus, if the leaves change colors where you are, hiking, nature

walking, and raking leaves are great ways to take in the fall foliage and be active," says Penner.

There's Tons Of Delicious Fall Produce

Take a minute to really think about all of the roasted veggie recipes you can whip up. There are so many, and they're all so good.

"Fall fruits and vegetables are at their peak flavor right now, so it's a great time to rekindle your love for them," says Penner. "Try

adding fresh apples to a fall salad, or pumpkin to smoothies. Squash, sweet potatoes, and turnips also work really well in hearty

soups and stews."

...And It's Also Slow Cooker Season

Allow us to praise one of the most underrated cooking appliances around: These things are amazing. "When it comes to easy,

affordable, and healthy meals, slow cookers are king," says Penner. "Take advantage of the influx of slow cooker recipes on social

media sites like Pinterest. Making one or two slow cooker dishes a week will guarantee that you have some healthy dinners and

lunch leftovers." It'll also guarantee that your place smells phenomenal when you get home.

It's Easier to Get Back Into A Routine

Summer isn't exactly a structured time. What with beach vacations, long weekends, loads of backyard cookouts, and weddings

galore, you're probably bopping all over the place—so it's hard to stick to a specific workout or exercise plan. But fall is a whole

different story. "Now that summer vacation is over, your weekly routine has more structure," says Penner. "And routines are key

when it comes to forming long-lasting healthy habits, like making time for meal planning and physical activity." We didn't think we'd

ever say it, but at least that's one perk to your vacation being over.

Race Season Is Officially Here

Look out the window, and what do you see? Oh, you know, only tons of runners training for all sorts of races—marathons, half

marathons, 10-Ks, turkey trots, you name it. "Signing up for a fall race with a couple of friendscan be a great motivator to get

moving more regularly," says Penner. Ready, set, go!

Your Gym's Not As Packed

Not an outdoor runner? No worries—the gym is your friend here, too. That's because so many people are exercising outside that

the gym is way less crowded. "That means you can get in and out in no time and not have to fight for space in group exercise

classes," says Penner. "It's also a great opportunity to meet new workout buddies and become friendly with the staff, both of which

will help you stay motivated to keep showing up."

You Can Prepare for Those Extra Holiday Pounds

Call it a pre-emptive strike: Unless you are inhuman, you will likely end up eating your fair share of sugary seasonal treats (oh hey,

gingerbread men). And knowing this, you can get extra-fit in the fall so that by the time winter rolls around, you’ll be in such good

shape that you will be better able to handle the temptation of all those pies and cookies. "Having a couple months of eating well

and exercising under your belt will make it easier to stick with these healthier habits through the holidays," says Penner. Plus, that

way, you won't start the new year with new pounds. Score!

Source: http://www.womenshealthmag.com/weight-loss/fall-weight-loss-tips .

P A G E 1 3

Men’s Section

Wake Up Early: 4 Steps

―Early to bed and early to rise makes a man

healthy, wealthy and wise.‖ Benjamin

Franklin

Getting enough sleep and having extra time

in the morning before rushing off will give

you peace of mind throughout the day.

Try to give yourself something to look

forward to each morning, even something

small like high-quality coffee or fresh

Croissant. This little daily treat can make all

the difference in your temperament.

1- Go to bed early This seems brain-dead obvious if you’re

wanting to wake up early. Getting six to

eight hours of solid, uninterrupted sleep

makes all the difference when getting up early and staying focused through the day.

One thing that will help you hit the racks is getting off your computer at least an hour before going to bed. Also, don’t

watch TV right before going to sleep, especially the news. Let your brain have time to wind down. Read a book or

write in a journal.

2- Drink water Don’t go crazy and down eight glasses right before crawling in bed, otherwise you’ll be up in two hours. The point is to

drink a couple glasses of water, so you’ll be hydrated throughout the night and in the morning.

Dehydration will cause you to feel sluggish and only make it that much harder to wake up early.

Also, avoid caffeine and alcohol. Caffeine for obvious reasons, it’s a stimulant, and while alcohol is a sedative, it

commonly leads to restless sleep. Eating before bed doesn’t bother some, but for others it can cause heartburn and

bad dreams. Use discretion with food, but definitely stay away from late-night spicy dishes.

3- Get up and stay up Whatever you have to do to get out of bed, do it. Put the alarm clock across the room. Set the timer on the coffee

maker to start brewing. Run to the bathroom to relieve yourself and jump in the shower. The hardest part of the

morning mountain climb is taking that first step out of bed.

Don’t let that little voice start whispering, ―Just 10 more minutes.‖ Ten more minutes are never enough: they will turn

into another 10. Don’t hit snooze, just get up the first time. Whatever you do, don’t crawl back into bed once you’ve

gotten out, no matter how inviting.

4- Establish a routine Even if you’re only using these techniques so that you don't miss a flight, it’s best if you establish a routine in the days

leading up to it. Make coffee, pour a glass of orange juice, brush your teeth, get into the shower: whatever works for

you, just make sure you do it in the same order every morning. That way you’ll get into the day without having to think

about it.

FULL VERSION : http://www.askmen.com/money/body_and_mind_250/254_wake-up-early-4-steps.html

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A twist to some traditional Halloween treats and drinks

Freaky fingers

100g caster sugar

100g butter

1 egg yolk

200g plain flour

½ tsp vanilla extract

20 blanched almonds

red food colouring,

paste is best (optional)

Brainballs

85g popping corn

1 tbsp vegetable oil,

plus extra for shaping

25g butter

85g marshmallows

Bloodthirsty squash

1 ltr lemonade

1 ltr cranberry juice

juice 3-4 limes

For the freaky fingers

Place the first five ingredients and a pinch of salt in a food

processor and whizz just until a ball of dough forms.

Tear off a golfball-size piece of dough and use your hands to roll

into finger-size cylinders – you should get about 20.

Place on a baking sheet lined with baking parchment – a little

apart as they will spread during baking.

Use a knife to make a few cuts, close together, for the knuckles.

Place an almond at the end of each finger and trim away excess

pastry around the edge to neaten.

Place in the fridge for 30 mins, heat oven to 180°C/160°F/Gas 4,

then bake for 10-12 mins just until firm.

Leave to cool a little, then paint the almond with food

colouring, if you like. (Makes 20)

For the brainballs

Place the popping corn and vegetable oil in a large pan set over a medium heat. Stir the

kernels around the pan to coat in the oil.

When the kernels starts to pop, place a lid firmly on top and turn the heat down to low.

Cook, shaking the pan often to stop the popcorn burning or sticking, until the corn has

stopped popping, about 5 mins.

Tip into a bowl, discarding any unopened kernels.

Heat butter and marshmallows over a low heat until melted.

Pour over popcorn and mix well until coated.

Lightly rub oil over your hands and shape the popcorn into small balls.

Set aside on a tray lined with baking parchment and leave to set. (Makes 10)

For the bloodthirsty squash

Fill up a kitchen glove with water, secure the end with a freezer clip or rubber band and

place in the freezer overnight.

When ready to serve, stir together the lemonade and the cranberry juice with the juice 3-

4 limes.

Pour into a punch bowl.

Remove the hand from the freezer and use scissors to carefully take off the glove.

Place in the punch bowl and serve. (Serves 10)

Source : http://www.bbcgoodfood.com/recipes/12986/halloween-treats-and-drinks