Unlocking the Power of Ashwagandha – 10 Health Benefits.

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Ashwagandha, scientifically known as Withania somnifera, is an adaptogenic herb that has been used for centuries in traditional Ayurvedic medicine. Also known as Indian ginseng or winter cherry, this incredible herb offers a wide array of health benefits. In this blog post, we’ll delve into the various advantages of ashwagandha and why you should consider incorporating it into your daily routine.

10 Health Benefits of Ashwagandha

1. Stress Reduction

One of the most well-known benefits of ashwagandha is its ability to reduce stress. It helps regulate cortisol levels, the body’s primary stress hormone, and promotes a sense of calm. This adaptogen aids in managing everyday stressors and can be a valuable tool for individuals dealing with anxiety or chronic stress.

2. Improved Sleep

Are you struggling with sleepless nights? Ashwagandha can come to your rescue. It has a calming effect that can help you fall asleep faster and enjoy a more restful night’s sleep. This is especially beneficial for those with insomnia or irregular sleep patterns.

3. Enhanced Immunity

Ashwagandha has been shown to boost the immune system. Its immune-enhancing properties help the body fight off infections and illnesses, keeping you healthier and more resilient.

4. Cognitive Function

Studies suggest that ashwagandha can improve cognitive function and memory. It may help protect brain cells from the harmful effects of chronic stress, potentially reducing the risk of neurodegenerative diseases.

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5. Energy and Vitality

Feeling fatigued? Ashwagandha can provide a natural energy boost without the jitters associated with caffeine. It helps improve overall vitality and stamina.

6. Anti-Inflammatory Properties

Ashwagandha contains potent anti-inflammatory compounds that can help reduce inflammation throughout the body. This makes it valuable for individuals dealing with conditions like arthritis or inflammatory disorders.

7. Hormonal Balance

Ashwagandha can help balance hormones, particularly in women. It may alleviate symptoms of PMS and menopause, regulating mood and reducing discomfort.

8. Heart Health

This adaptogenic herb has been linked to improved heart health by reducing cholesterol and blood pressure levels, thereby lowering the risk of heart disease.

9. Weight Management

Ashwagandha can help with weight management by reducing stress-related overeating and supporting healthy metabolic function.

10. Anti-Aging Effects

The antioxidant properties of ashwagandha help protect your cells from oxidative damage, which can slow down the aging process and promote youthful-looking skin.

How to Incorporate Ashwagandha

To enjoy the many benefits of ashwagandha, it can be consumed in various forms, including gummies, capsules, powders, or as a tea. However, it’s essential to consult with a healthcare professional before adding any new supplement to your routine, especially if you have underlying health conditions or are pregnant or nursing.

In conclusion, ashwagandha is a versatile herb with a wide range of health benefits, from stress reduction and improved sleep to enhanced immunity and heart health. If you’re seeking a natural way to boost your well-being, consider giving ashwagandha a try.

Remember, the benefits of ashwagandha may vary from person to person, so it’s essential to be patient and consistent in your usage to experience its full potential. Harness the power of ashwagandha to support your health and well-being, and enjoy the advantages it brings to your life.

For more information on ashwagandha and its benefits, please feel free to reach out to us. Ashwagandha may be the missing piece in your journey to a healthier, more balanced life.

Note: The information provided in this blog post is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a healthcare provider before making significant changes to your health routine.

Elevate Your Midlife Journey: New Blog Format for Women Over 40

40 plus women

Embrace Your Radiant Midlife: Welcome women Over 40 to our new blog format!

Greetings, fabulous women over 40! We’re thrilled to introduce an exciting change here at FiftySister, as we embark on a new journey to inspire and uplift your midlife experience. This transformation comes from the heart of our commitment to empower you with positivity, inspirational insights, exercise advice, plant-based recipes, and timeless wisdom. In this revamped blog format, we’re doubling down on our mission to help you thrive in midlife and beyond. So, what can you expect from this rejuvenated space? Let’s dive in!

Positivity: Radiate Joy in Every Moment

Positive ageing is the essence of what we stand for. We believe that your 40s and beyond can be the most liberating and fulfilling years of your life. Our posts will radiate positivity and encourage you to embrace your age with enthusiasm. We’ll explore the art of gratitude, the power of a positive mindset, and the joy of living in the present moment. You’ll find articles that celebrate the beauty that comes with each passing year and inspire you to see ageing as a journey filled with possibilities.

Inspiration: Unleash Your Inner Strength

Midlife is a time for transformation, and we’re here to be your cheerleaders along the way. We’ll share stories of remarkable women who’ve reinvented themselves, conquered new horizons, and made the most of their later years. Our inspirational posts will ignite your inner fire and encourage you to chase your dreams, try new things, and become the hero of your own story.

40 plus women

Exercise Advice: Move with Grace and Vitality

Staying active is a cornerstone of healthy ageing. In our fitness posts, you’ll discover exercise routines tailored for women over 40. Whether you’re a seasoned fitness enthusiast or just starting, we’ll guide you in nurturing your body. From low-impact walking to strength training, we’ll provide expert advice, workout plans, and tips for maintaining physical vitality.

Plant-Based Recipes: Nourish Your Body, Mind, and Soul

We understand the importance of nutrition, and that’s why we’re introducing a posts dedicated to delicious and nutritious plant-based recipes. A balanced diet can be a powerful tool in supporting your well-being. Our culinary creations will not only tantalise your taste buds but also provide the nutrients your body craves as it matures. Explore recipes that emphasise fresh, wholesome ingredients and nourish your body for a vibrant and healthy life.

Wisdom: Timeless Insights for Your Journey

We believe that wisdom grows with age, and we’ll be sharing timeless insights from women who’ve been there, done that, and come out wiser and stronger. We’ll explore topics like self-care, relationships, mental health, and the secrets to a fulfilling life. In the wisdom posts, you’ll find pearls of advice and guidance that will resonate with your unique journey.


Our new blog format is designed to be your trusted companion on your midlife journey. We want to be the source of inspiration, information, and connection for women over 40. So, here’s to embracing your radiant midlife, to positivity, inspiration, exercise, plant-based nourishment, and the wisdom that comes with age. Thank you for being a part of our community, and we can’t wait to embark on this exciting adventure with you. Stay tuned for the wonderful content coming your way, and let’s make midlife the best chapter yet!

Coconut & raspberry pudding – dairy free & vegan friendly

coconut & raspberry pudding

Great as a dessert, even better as breakfast, my simple coconut & raspberry pudding, which is dairy free and vegan friendly.

You will need;

  • 1 can coconut milk
  • 1 teaspoon agar agar
  • 2 cups raspberries
  • 1 teaspoon coconut sugar
  • 1 tablespoon sesame seeds
  • 1 tablespoon desiccated coconut

Check out my YouTube video, on how to make this simple pudding. You can make it in advance and it will keep well covered in the fridge for a few days.

I am inspired by all the fresh produce at my local market in Tavira. Today I picked up a large punnet of fresh raspberries and couldn’t wait to get home to make this delicious dessert. I divided the mix into three, 2 desserts for today, and 1 breakfast is ready for me tomorrow. I will add a little bit of home made granola to create a delicious and filling plant based breakfast.

Let me know if you try this recipe. I don’t add extra sugar to the milk mixture, but you may like to add a teaspoon of sugar if you have a sweet tooth.

It’s very hot here today, too hot for cooking, but this simple dish is perfect chilled to enjoy under the shade of a carob tree. The dogs are shuffling around the kitchen to keep cool, so it’s Ginger and Bird my Hungarian Vizsla you may be able to hear in the background.

I don’t use exact measurements, use a tea cup if you don’t have a proper cup measurement – its the same thing!

Thanks for stopping by, have a beautiful day!

Asian style breakfast. Italian style lunch. What I eat in a day.

asian style breakfast, Italian style lunch

Asian style breakfast? Italian style lunch? yes please! Here’s what I eat in a day. Lots of you enjoyed seeing what I eat in a day. I really prefer savoury food rather than sweet. Today I made some crispy tofu with Thai rice, veggies and sauce for breakfast and an Italian inspired pasta and bean dish with lots of fresh tomatoes.

Thank you for the lovely feedback on my videos. I like to keep trying different styles, so today there’s no talking, just the sounds of my small kitchen, in my cottage, in the middle of an orange grove in Algarve, Portugal. Listen out for Mr Blackbird singing along outside my window.

Asian style breakfast.

Breakfast was; Steamed Thai rice, crispy tofu (see my previous recipe for KCF style tofu) cucumber, raw carrot, fried spring onions/scallions, sesame seeds, fresh chopped coriander and a sauce made with;1 tablespoon crunchy peanut butter, 1 tablespoon soy sauce, 1 teaspoon toasted sesame oil, 1 teaspoon rice wine vinegar, 1 or 2 teaspoons of maple syrup.

asian style breakfast, Italian style lunch
asian style breakfast, Italian style lunch

Italian style lunch.

For lunch I fried red onion and garlic, added 4 large chopped red tomatoes and simmered until tender, and liquid reduced. I added 1 tablespoon oregano, 1 teaspoon smoked paprika, 1 tablespoon Moscatel (it’s a sweet wine). I added 1 cup large butter beans and 1 cup small pasta. Cook until pasta is al dente. In a separate pan fry mushrooms with crushed whole garlic as much as you like) and vegan butter. I am using Veganbloc. When cooked, remove the mushrooms and use the leftover butter and garlic to wilt the spinach in the hot pan.

Drizzle over pesto (I’m using homemade vegan – without cheese) and sprinkle over sunflower seeds and a few fresh herbs. Serve with baked sliced bread.

Let me know what you think about this style of video. It’s good for when I don’t want to be on camera and can really enjoy cooking rather than talking. I lost 32lbs eating this way. I eat between 8am and 2pm, then fast until 8am the next day. It really suits my body and lifestyle.

Thanks for stopping by, have a beautiful day.

#intermittentfasting #menopauseweightloss #menopausehealth #plantbased #healthyaging

Nutella made the vegan way


My home made dairy free, gluten free, vegan friendly version of Nutella couldn’t be easier! You will be shocked how much sugar is contained in the store bought original Nutella and similar products. I will show you how much sugar the store bought contains, versus my simple home made version using a high grade dark chocolate.

Join me in my tiny kitchen, in a little rented cottage in the middle of an orange grove, close to Tavira, Algarve, Portugal. I really enjoy making all my food from scratch, based on what I find at the market each day. Sometimes I fancy something sweet, rich and chocolatey. This spread is great to use in baking to make vegan delicious French Pain au chocolate. Or straight out of the jar, by the spoonful!

Here’s my simple vegan nutella recipe:

  • 410g hazelnuts (3 cups)
  • 100g dark chocolate (half to 3 quarters of a cup)
  • 1 pinch of sea salt
  • 1 teaspoon vanilla extract.

Bake the hazelnuts in the air fryer (highest setting) for 3-4 minutes. They burn very quickly so be careful. You could toast them in a fry frying pan instead. Melt the chocolate and add the salt and vanilla extract. Add all the ingredients to the blender and run at full power until smooth. Pour into a container and allow to set.

Enjoy! Let me know if you like this vegan Nutella recipe, I’m happy to answer any questions.

Thanks for stopping by, have a beautiful day. #veganeats #vegannutella #dairyfree #wholefood #plantbased