Tuesday, April 8, 2025

Outlive: The Science and Art of Longevity and the "Four Horsemen" of chronic diseases


Dr. Peter Attia, a physician specializing in longevity, emphasizes the importance of distinguishing between lifespan—the total number of years one lives—and healthspan—the number of those years lived in good health, free from chronic diseases and disabilities. 

He advocates for prioritizing healthspan to ensure that extended years are accompanied by quality health and vitality. 



In his book Outlive: The Science and Art of Longevity, Attia outlines strategies to enhance both lifespan and healthspan. He identifies the "Four Horsemen" of chronic diseases—heart disease, cancer, neurodegenerative diseases, and type 2 diabetes—as primary threats to healthspan. 



To combat these, he recommends proactive measures including:

  • Exercise: Regular physical activity, particularly strength training and cardiovascular exercises, to maintain muscle mass, cardiovascular health, and overall physical function. 

  • Nutrition: What you eat matters!  A diet rich in whole foods, healthy fats, and adequate protein to support metabolic health and prevent chronic diseases. 

  • Sleep: Prioritizing quality sleep to enhance recovery, cognitive function, and overall well-being. 

  • Emotional and Mental Health: Addressing psychological well-being to reduce stress and improve life satisfaction.

  • Medications and supplements



Attia critiques the traditional reactive approach of mainstream medicine, which often focuses on treating diseases after they arise. Instead, he advocates for a proactive, preventive strategy that emphasizes early intervention and lifestyle modifications to delay or prevent the onset of chronic conditions. 

For a more in-depth exploration of these concepts, you might find this video informative:

Also: Social and Cognitive measurements are vital.



Some quotes from Dr. Attia:

Add life to years instead of years to life. - Peter Attia 

You are less fragile than you believe. - Peter Attia

Nothing hurts your back more what inactivity. Sitting is the worse. - Peter Attia 

Begin active will make you feel better. - Peter Attia 

Don't eat too much and don't eat too little. - Peter Attia

Get enough protein. 1 gram per pound of body weight. - Peter Attia 

(Protein Boosters:  Dairy, Beef & Eggs from food. Whey Protein.)





COPYRIGHT 2007-2025 Patti Friday b.1959.

Monday, April 7, 2025

The Potato Book 101 Recipes from The Potato Queen by Poppy O'Toole a.k.a. Poppy Cooks




It's always a pleasure to receive a cookbook at the door, but opening this package was pure delight!  Of course the fun, feminine and happy-coloured front cover made it even more delicious.  

I come from a long line of potato lovers. My oldest Son is a potato whisperer in any humble garden. In our household, a heaping plate of creamy, whipped mashed potatoes with lots of real butter and thick brown gravy is considered a full, balanced meal. 

(By the way is it potato or potatoe?)

Growing up my parents spoke to us in that endearing, down-home Ottawa Valley accent. Potato was pronounced clearly as 'puhdaydoh'. 


I quickly began to flip through the pages, knowing I had to select one recipe and try it out immediately.  Elements of the books jumped out at me with each flick. Several things were striking:

1. The graphic design. The fonts. Cheeky questions and observations.
2. Humor
3. Categories of recipes, broken down into tasty, organized sections.



Mashed, Roasted, French Fries, Wedges, Hash Browns, 15 Hour, Classics, Baked, Skins, Salads, Easy and Extra Crispies.


I loved the saucy photographs of Poppy herself scattered throughout the book!


I ended up landing on Dill + Pickle Potato Salad.  And boy, it did not disappoint. 



This cookbook is easy to understand and follow.  I gathered my ingredients, even though I didn't have exactly what the recipe called for.




The dressing was so easy and sensational. 



I'm in love with this potato salad.  I can see it on repeat in my kitchen.


I think every cookbook collection should include this book.  




About the Author

Michelin-trained internet sensation Poppy O’Toole created her social media profile, Poppy Cooks, after losing her kitchen job during the pandemic. Known for creating easy-to-follow recipe tutorials, Poppy currently has over 4M followers on TikTok.

Following almost a decade in professional kitchens, Poppy launched her debut cookbook 
The Food You Need in 2021, which received praise from the likes of Nigella Lawson, Rukmini Iyer and the Daily Mail, who called her the “millennials answer to Delia Smith”. Poppy has been featured across British media like The Times ("The poster girl for TikTok cooks"), The Telegraph ("A first class enabler"), Daily MailObserver and Guardian ("one of the ascendant stars of TikTok"). She's appeared on Saturday Kitchen and is the co-host of BBC Three's Young MasterChef.



You asked, and she delivered—this is Poppy Cooks' all-potato cookbook. Whether you like them fried, baked, mashed, or roasted, TikTok's High Priestess of the Potato gives you the ultimate potato book.

The spud—the humblest of ingredients—can be made into more than just mashed potatoes (but if it is mash, make it 
the best mashed potatoes ever), and in this book Poppy O'Toole celebrates the range and variety from just this one mighty ingredient. In these pages, Poppy gives you all the tools you need to achieve the perfect potatoes every time—whether it's a trusted roasted potato, a melt-in-the-mouth fondantmoreish fries and wedges or the perfect bake. Poppy includes all the most-loved potato dishes alongside mouth-watering international classics (think latkesdauphinoise and patatas bravas), and even some old-school favourites (hello, potato smiles), not to mention a whole chapter dedicated to her sensational 15-hour potatoes.

Across 101 recipes, Poppy shares her top tips and tricks for cooking with different methods and flavours to give you THE book you need to raise your spud game and cook like the Potato Queen herself.

Order here.

Appetite by Random House is the boutique lifestyle imprint of Penguin Random House of Canada, based in Vancouver and Toronto. Appetite publishes books into Canada, the US, and International markets, across a range of subjects, marrying books of regional, national, and international flavour in one unified lifestyle list. Whether it’s food, drink, health, or design, Appetite publishes books to celebrate and satisfy your appetite for life!


Note:  I received this book as a gift from 'Appetite by Random House'. I'm so grateful. 


COPYRIGHT 2007-2025 Patti Friday b.1959.

Tuesday, April 1, 2025

Top 5 Tips for Photographing Food



Here are five top tips for photographing food to make it look mouthwatering and professional:



1. Use Natural Light 

  • Soft, diffused natural light (like from a window) enhances textures and colors.

  • Avoid direct sunlight to prevent harsh shadows—use a white curtain to diffuse if needed.




2. Choose the Right Angles 

  • Overhead shots (flat lay) work great for dishes with lots of elements (salads, pizza).

  • A 45-degree angle mimics how we naturally see food on a table.

  • A side view is perfect for layered foods like burgers or cakes.






3. Keep It Fresh & Styled 

  • Use fresh ingredients; spritz food with water or oil for a just-prepared look.

  • Add garnishes (herbs, seeds, sauces) to enhance visual appeal.



4. Mind the Background & Props 

  • Use neutral or complementary backgrounds to make food pop.

  • Props (plates, napkins, utensils) should enhance the scene without overwhelming it.



5. Edit for Perfection 

  • Use apps like Lightroom or Snapseed to adjust brightness, contrast, and color balance.

  • Sharpen details and add a slight vignette to draw focus to the food.



COPYRIGHT 2007-2025 Patti Friday b.1959.

Friday, March 28, 2025

Get A Wellness Shopping Club Membership

Wellness isn’t a finish line — it’s a continuous path toward a healthier, more fulfilling life. It’s about the ongoing pursuit of becoming the best version of ourselves. 

Having safe products in your home is important!




THE WELLNESS STORE:  It's a shopping club and our family loves it!































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