“Treasure Trove of Information”

The earth is the LORD's and all its fullness,
the world and those who dwell therein

Psalm 24:1
Edited in Prisma app with Light summer reading

Welcome to my vault, come in, it is very lovely that you dropped by. Greetings to you! Sorry it is late today.

The Lord is my Shepherd 
What can man do to me?
What can the enemy do?

For yea though I walk through the valley 
The shadows will not overcome me
For the Lord my God 
Is indeed my Shepherd 

His rod and staff will comfort me
His rod and staff will move me in the right direction
And I will dwell with Him forever

The Lord my God has deliver me from the power of darkness
And we are now in the Kingdom of the Son of His Love 
The Son that I can gaze upon and never be burnt 
The Son that has made me new in the sight of my God

What can man do to me?
What can the enemy do to me?
Jesus is the image of the invisible God

What a weekend? Knowing that you are loved is what makes us human.

Who doesn’t want to be loved 

Who doesn’t want to be part of a community 

The May weekend was glorious and sunny. Last week we started the Book of Colossians. After the week of hell on earth and the Love of Jesus around me, I have come to love the day as it is. And just enjoy the moment. Thank the Lord for His Grace and Mercy, be blessed!

The fresh winds are gone
the sun is welcoming
the day is longer and more 
time is spent with loved ones 

One hopes, one can only hope
what is life without hope

May the FORCE be with you! 
I kid you NOT 
Yes May the Holy Spirit be with You!

As I walk down the path 
I see the spring flowers blooming 
Birds chirping 
Life is starting to be joyful day by day

May it is time for change 
May you see the change you want

Hope you enjoyed your weekend and it is a joy you stopped by. 

Come as much as I would love to sit and talk about the leaves that fade, and that death comes to all. May the FORCE be with You. 

Life is full of little or big surprises. 

Enjoy the moments!

Let see what we can find in the vaults: 

Gluten: What is gluten?

It is a protein found in wheat, barley and rye. It is a vital ingredient in a huge range of breads, pasta and other products. However some people are sensitive to gluten and suffer health problems when they eat it. 

Gluten as a food allergen, will be marked on ingredient lists in bold print allowing people with an allergy to identify foods with gluten in them. 

Is there gluten-free wheat? 

No, all wheat contains gluten. However, there is a type of starch that is gluten-free. It is made by thoroughly washing wheat flour with water to remove the gluten.

An increase in the range of gluten-free foods available in recent years has made it easier for sufferers to have a varied gluten-free diet

Unless people are very careful in the food they eat, a gluten-free diet can lack vitamins, minerals and fibre. There are many natural and unprocessed foods that can help to remedy any deficiency in fibre, vitamins and minerals.

Fibre – alternatives Beans, fruit, vegetables, nuts

B vitamins – Non-gluten-containing whole grains such as brown rice and quinoa

Vitamin D – sunlight, oily fish, fortified milk products

Folic acid – leafy green vegetables, beans

Iron – meat, leafy green vegetables

Calcium – dairy foods

Zinc – red meat, diary foods

Magnesium – leafy green vegetables, nuts and seeds

Oh dear, look around. It is time for me to say goodbye but... hope to see you again.

Thank you again for stopping by it means a lot to me

Pray you have a wonderful week 🙂

May your week be full of The Joy of the Lord
I praise God for your life
May He teach you
His way as you walk in His foot path
In the Name of Jesus
Amen

Remember,
We cannot control what happens around us, 
but we can control our responses.
Be bless and know that the Lord loves you
Lots of Love - Hannah

©Hannah M Vandi.

And I also pray that this verse refreshes you this week: 
'However, 
I consider my life worth nothing to me; 
my only aim is to finish the race and 
complete the task the Lord Jesus has given 
me—the task of testifying to the 
good news of God’s grace. '
Acts 20:24 NIV

In a journey of what to look for in the world! All my Nutrion, Financial and Exercise are information only and not advice.

All pictures are mine taken on the phone or camera and some edited in app 🙂

“Treasure Trove of Information”

'Because Your lovingkindness is better than life, 
My lips shall praise You. 
Thus I will bless You while I live; 
I will lift up my hands in Your name.'

Psalms 63:3-4

Welcome to my vault, come in, it is very lovely that you dropped by. Hope you had a good weekend. My weekend was a great one, sunny and chilly.

Always remember to:

Take time to stop and look at the flowers and trees. 
Do not be overly righteous 
Nor be overly wise
Why should you destroy yourself?

For the grass fades 
The flowers will die 
The trees will lose its leaves 
So enjoy them while they are around

Life is vanity
All things will pass 
Store your treasures in Heaven 
Enjoy the gifts of life 
And fear the Lord our God

Come as much as I would love to sit and talk about the leaves that fade, and that death comes to all. Let see what we can find in the vaults: 

It takes a lifetime to enjoy the simple things. The availability of food and the way we eat has overridden our abilities to distinguish between true hunger and just eating for the sake of it.

Not knowing if you are truly hungry or when you are satiated (full) has undoubtedly contributed to the current obesity epidemic we are experiencing.

What is hunger?

Hunger – A craving for food or urgent need for food. It is also an useasy sensation occasionally caused by the lack of food.

Hunger is controlled by a complex interconnected system including our brain, digestive system and fat stores.

Our desire to eat is triggered by internal factors such as low blood sugar or an empty stomach or it can also be triggered by external factors such as the sight or smell of food. 

Other substances that can help control appetite by specific actions of the body.

Water: it stretches the stomach that triggers satiety. Satiety is short-lived as water is quickly absorbed and the body responds to the lack of nutrients

Exercise: High-intensity aerobic exercise affects release of hunger hormones which temporarily suppress hunger

Proteins: affects the release of various appetite-regulating hormones such as leptin increasing feelings of fullness.

Fibre: high in fibre slows the emptying of the stomach and delay the absorption of nutrients keeping you fuller for longer

Nicotine: activates receptors in the hypothalamus, reducing hunger signals

Grapefruits: the scent of grapefruit seems to reduce activation of the vagus nerve reducing appetite.

Hunger! Are you really hungry?

Hunger is usually the lowest priority. From a survival perspective, the only thing that should affect our eating habits is AM I HUNGRY? If YES then food is consumed, if NO then no food is required. 

Well we know that is not the case, our eating behaviour is affected by habit or influenced by social, psychological, sensory or physiological factors.

A good start is the simple act of just stopping, pausing to give yourself a minute thinking time to reflect and ask why you want to eat?

It is not an easy process as it might sound but creating a space can assist in the quest to take control of your eating habits and knowing when to stop.

In addition there will always be practical reasons why you eat at certain times, irrespective of your hunger levels.

Respect it and give yourself grace. Know that there is a difference between hunger and cravings.

Oh dear, look around. It is time for me to say goodbye but... hope to see you again.

Thank you again for stopping by it means a lot to me

Pray you have a wonderful week 🙂

May your week be full of The Joy of the Lord
I praise God for your life
May He teach you
His way as you walk in His foot path
In the Name of Jesus
Amen

Remember,
We cannot control what happens around us, 
but we can control our responses.
Be bless and know that the Lord loves you
Lots of Love - Hannah

©Hannah M Vandi.

And I also pray that this verse refreshes you this week: 
'However, 
I consider my life worth nothing to me; 
my only aim is to finish the race and 
complete the task the Lord Jesus has given 
me—the task of testifying to the 
good news of God’s grace. '
Acts 20:24 NIV

In a journey of what to look for in the world! All my Nutrion, Financial and Exercise are information only and not advice.

All pictures are mine taken on the phone or camera and some edited in app 🙂

“Treasure Trove of Information”





Welcome to the Vault, my favourite month, March. It is always my pleasure when you stop by. Hope you had a good weekend.

Food is good for the soul
What is man? 
without the direction of the Lord 
It seems like a hole 
That goes deeper and never fills up 
Yes without the Lord
We wonder aimless 
The forest seems to not end. 

Come let us get back into the vault and see what we can find about nutrition: 

Come join me as we look at Nutrition. Food, I love food. Who doesn’t?

For the body to function normally it requires fuel for energy. 

Our diet not only affects our health but also our performance. It affects how energetic we feel, our stamina, our strength and power. 

It also makes a big difference on our recovery from exercise or illness 

So whether exercising for fitness or training for competition: eating healthy and maintaining proper hydration will improve on our performances, and will also keeping us healthy as well as promote a fast recovery. 

There are others beyond the basic nutrition that the body doesn’t need but are certainly essential to the body such as phytochemicals in fruits and vegetables and fatty acids in some fish, among many. They are believed to have health benefits beyond their nutritional value including disease prevention.

What have we got in the vault today:

Let’s see, something I have come to understand is whether your wish is to loss a few pounds or have a bigger weight loss goal, exercise provides a healthy way to burn off extra calories: Fat loss

But we have a problem, even if we work out daily it is harder to lose weight and maintain through exercise alone.

Increasing the activity will certainly speed up the fat loss but you will also need to make some changes to the way you eat.

The secret to successful long-term fat loss is to reduce total calories without compromising your intake of essential nutrients.

There is no one diet that is right for everyone. Instead, focus on the food the body is designed to eat, and it also depends on other things such as age, gender, current health, activity levels, environment, financial status and personal preference. Therefore it is best to eat according to your situation.

Calories: can you depend on them? Should you count them?

They are important when it comes to losing weight, because ultimately you need to consume fewer calories than you expend but you don’t necessarily need to count them.

Checking labels, portion sizes and calorie counting can be time consuming and usually a margin for error. On the flip side, it makes you more aware of your dietary habits and gives you a better idea of what you are eating. 

Secondly, by being more conscious of what you eat, you will eat more healthily. 

Calorie counting is definitely not essential but it is a tool that can help get you started in the right direction.

And if you don’t like calorie counting that is also fine, focus instead on avoiding sugar and any processed foods. Eat nutrient unprocessed foods, listen to your body and the ques. 

Oh dear, look around. It is time for me to say goodbye but... hope to see you again.

Thank you again for stopping by it means a lot to me

Pray you have a wonderful week 🙂

May your week be full of The Joy of the Lord
I praise God for your life
May He teach you
His way as you walk in His foot path
In the Name of Jesus
Amen

Remember,
We cannot control what happens around us, 
but we can control our responses.
Be bless and know that the Lord loves you
Lots of Love - Hannah

©Hannah M Vandi.

And I also pray that this verse refreshes you this week: 
'However, 
I consider my life worth nothing to me; 
my only aim is to finish the race and 
complete the task the Lord Jesus has given 
me—the task of testifying to the 
good news of God’s grace. '
Acts 20:24 NIV

In a journey of what to look for in the world! All my Nutrion, Financial and Exercise are information only and not advice.

All pictures are mine taken on the phone or camera and some edited in app 🙂

“Treasure Trove of Information”

The sting of death is sin, 
and the strength of sin is the law.

But thanks be to God,
who gives us the victory through
our Lord Jesus Christ.

Therefore, my beloved brethren, be steadfast,
immovable, always abounding in the work of the Lord,
knowing that your labor is not in vain in the Lord.

1 Corinthians 15: 56-58
Edited with Daryl Feril

Welcome to my vault, come in, it is very lovely that you dropped by. Every corner, every shop is full of flowers and love poems. Let’s get cosy in the vault and see what we can find. 

Why? 
Why oh why do people love evil more than good?
The tongue devises evil 
The tongue crushes the spirit 

But love weeps and the heart sings
Let love overtake your heart 
For in love, it bears all things

Believes all things
Hopes all things
Endures all things 

I might seem like fool 
Yes the tongue cannot be tamed 
Everything else will fail 

But the greatest of all 
Love endures forever
Embrace it 

Happy Valentine Day 
The day that is celebrated but
Everyday is a love day 
Show someone what love is 
and have a good one

Come as much as I would love to sit and talk about love all day. Let see what we can find in the vaults: 

Come join me as we look at Nutrition. Food, I love food. Who doesn’t?

For the body to function normally it requires fuel for energy. 

Our diet not only affects our health but also our performance. It affects how energetic we feel, our stamina, our strength and power. 

It also makes a big difference on our recovery from exercise or illness 

So whether exercising for fitness or training for competition: eating healthy and maintaining proper hydration will improve on our performances, and will also keeping us healthy as well as promote a fast recovery. 

There are others beyond the basic nutrition that the body doesn’t need but are certainly essential to the body such as phytochemicals in fruits and vegetables and fatty acids in some fish, among many. They are believed to have health benefits beyond their nutritional value including disease prevention.

What have we got in the vault today:

Yes let us look at this natural fibre-rich foods: FIBRES!

You know, many of us don’t get enough fibre in our diets. Figure as we go out and eat or prepare our meal. Fibre is good for the guts. 

Fibre is the part of food that is not broken down by the body, and it helps keep the digestive system functioning properly. They can be found in different plant foods.

Fibre is a carbohydrate which compromises of long chains of sugar molecules, however unlike other carbohydrate they resist the digestion in the stomach and reach the large intestine

Foods such as fruits, vegetables, beans, fish and whole grains do a better job of satisfying our hunger than foods rich in sugar and refined starch.

Biscuits and chocolate are easy to overeat. They empty quickly from the stomach leaving you very hungry in a short space of time.

By eating rich fibre, it will take up space in the stomach filling you up and also reduce the appetite expanding the gut and making you feel fuller.

It slows the rate of the foods through your digestive system and stabilises blood sugar level.  

Fibres are an important source of food for the gut flora – microbes including bacteria and fungi that live in the intestines which ferment it into fatty acids they can feed on. 

Fibre act as protection: Weak acids produced by fermentation makes the colon less hospitable to bad  bacteria and also lowers the risk of stomach bug

Some types of bacteria in the gut also improves the immune system by producing inflammation -reducing compounds

It keeps bowels healthy by increasing the weight of stools. 

Also fibre rich foods require more chewing which helps slow down eating and stops overeating. 

Eating slowly gives the brain the chance to recognise when the stomach is full.

Oh dear, look around. It is time for me to say goodbye but... hope to see you again.

Thank you again for stopping by it means a lot to me

Pray you have a wonderful week 🙂

May your week be full of The Joy of the Lord
I praise God for your life
May He teach you
His way as you walk in His foot path
In the Name of Jesus
Amen

Remember,
We cannot control what happens around us, 
but we can control our responses.
Be bless and know that the Lord loves you
Lots of Love - Hannah

©Hannah M Vandi.

And I also pray that this verse refreshes you this week: 
'However, 
I consider my life worth nothing to me; 
my only aim is to finish the race and 
complete the task the Lord Jesus has given 
me—the task of testifying to the 
good news of God’s grace. '
Acts 20:24 NIV

In a journey of what to look for in the world! All my Nutrion, Financial and Exercise are information only and not advice.

All pictures are mine taken on the phone or camera and some edited in app 🙂

“Treasure Trove of Information”

GIVE unto the LORD, O you mighty ones,
Give unto the LORD glory and strength
Give unto the LORD the glory due to His name
Worship the LORD in the beauty of holiness

PSALM 29:1-2

Wow another trip to the vault: come in and join me looking at the varieties and colours in life. It is cold outside and we need some warmth, maybe a soup or tea or coffee or hot water or Irish coffee whatever you fancy. Grab it and take a seat while I look around and grab something to look at today.

I do love the way John (Gospel) starts at the beginning. It is always good to know where we came from, our identity and who the Lord is.

In the beginning was the Word and 
Word was with God and the Word was God. 
He was in the beginning with God.

Welcome to my vault
A New Year a New Start
Last year is behind us 
For we cannot dwell on the past 
Why? 

Looking behind freezes us in time 
The wind blows past yet 
We stand still

Come join me as we look at Nutrition. Food, I love food. Who doesn’t?

For the body to function normally it requires fuel for energy. 

Our diet not only affects our health but also our performance. It affects how energetic we feel, our stamina, our strength and power. 

It also makes a big difference on our recovery from exercise or illness 

So whether exercising for fitness or training for competition: eating healthy and maintaining proper hydration will improve on our performances, and will also keeping us healthy as well as promote a fast recovery. 

There are others beyond the basic nutrition that the body doesn’t need but are certainly essential to the body such as phytochemicals in fruits and vegetables and fatty acids in some fish, among many. They are believed to have health benefits beyond their nutritional value including disease prevention.

What have we got in the vault today:

Oh yes, oh come look at what I found: Yes, Proteins!

When we eat food, digestion starts in the mouth. Always chewing your food helps with the breakdown of the nutrients and then absorption. Most of the nutrients are absorbed in the small intestine

Eating a healthy diet is important for us. Making sure we include adequate amounts of protein is essential. Not eating enough protein when dieting can affect and may induce hunger and muscle loss.

Proteins are chains of small molecules called amino acids

Protein is a vital nutrient.

Proteins has shown to reduce appetite and induce satiety (fullness) more than carbohydrate and useful if you are trying to lose or maintain weight.

Proteins are broken down into amino acids and their main role is as a building block of tissue growth and repair.

Healthy protein sources include beans, lean meat, dairy and eggs

Why are certain amino acids essential?

The body can produce some amino acids and nine cannot be produced by the body and they need to be consumed. Most animal products are complete which means they have all nine of them, but so are quinoa, tofu and some nuts and seeds.

Some beefs have all essential amino acids you need but others don’t. Wheat is low in amino acids lysine but high in methionine, whereas legumes tend to have enough lysine but low in methionine. Combining the two sources of protein can provide the essential amino acids needed. 

Why are Proteins very essential?

Once digested into amino acids 

They are involved in making a huge number of vital molecules from DNA to hormones and neurotransmitters. 

Most amino acids however are used in the structure of the body such as muscles.

Many others also act as enzymes – molecular catalyst that trigger and control the body’s vital chemical processes 

How much do you need?

1g of Protein for each 1kg of body weight

Oh dear, look around. It is time for me to say goodbye but... hope to see you again.

Thank you again for stopping by it means a lot to me

Pray you have a wonderful week 🙂

May your week be full of The Joy of the Lord
I praise God for your life
May He teach you
His way as you walk in His foot path
In the Name of Jesus
Amen

Remember,
We cannot control what happens around us, 
but we can control our responses.
Be bless and know that the Lord loves you
Lots of Love - Hannah

©Hannah M Vandi.

And I also pray that this verse refreshes you this week: 
'However, 
I consider my life worth nothing to me; 
my only aim is to finish the race and 
complete the task the Lord Jesus has given 
me—the task of testifying to the 
good news of God’s grace. '
Acts 20:24 NIV

In a journey of what to look for in the world! All my Nutrion, Financial and Exercise are information only and not advice.

All pictures are mine taken on the phone or camera and some edited in app 🙂