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Recipe for july

6/26/2026

This delicious fish curry is great for sharing with friends and family. Not your regular Friday night supper, but definitely worth a try! Fish Curry with Lime and Coconut Rice - Gordon Ramsay – Cooking for Friends

Ingredients

400g monkfish fillets, cut into bite-size chunks
400ml coconut milk, mixed with 1¾ cups water
500g live mussels
2 tablespoons groundnut oil
1 tablespoon palm sugar
2½ tablespoons fish sauce
150g sugar snap peas
3-4 spring onions, finely chopped
Handful of fresh basil or coriander leaves for garnish
Toasted coconut shavings for garnish (optional)
300g jasmine or basmati rice, washed
200ml coconut milk, mixed with 200ml water
Juice of 1 lime
2 kaffir lime leaves
Pinch of sea salt
3 garlic cloves, roughly chopped
3 large shallots, roughly chopped
6-7 large, mild, red chili peppers, deseeded and chopped
2-inch piece of fresh ginger, chopped
Small handful of coriander stems, chopped
1 lemongrass stalk, finely chopped
2 kaffir lime leaves, finely chopped (or finely grated zest of 2 limes)
½ teaspoon ground coriander
½ teaspoon ground cumin
¼ teaspoon ground turmeric
3-4 tablespoons water

Method

Put the monkfish pieces into a large bowl with a little seasoning and spoon a few tablespoons of coconut milk over them. Cover with plastic wrap and refrigerate until ready to cook. Wash the mussels; discard any that do not close when gently tapped.
To make the lime and coconut rice, put all the ingredients into a medium saucepan. Bring to a boil, then reduce the heat and cover the pan. Simmer until the rice has absorbed most of the liquid, 8-10 minutes. Without removing the lid, remove from the heat and let the rice steam for 5-10 minutes.
While the rice is cooking, put all the ingredients for the curry paste into a food processor and blitz to a smooth paste, stopping the machine once or twice to scrape down the sides. If necessary, add a little more water to get a finely ground paste.
Heat the groundnut oil in a deep pan or a wok. Add the curry paste and stir-fry for over low heat just until the paste smells fragrant, 2-3 minutes. Pour in the coconut milk and water mixture, then stir in the palm sugar and fish sauce. Bring to a simmer, stirring to dissolve the sugar.
Tip in the sugar snap peas, stir, and cook for 2 minutes. Add the mussels and monkfish, cover the pan, and simmer until the mussels have opened and the monkfish is opaque and just cooked through, 2-3 minutes. Scatter the spring onions and basil leaves over the top. Serve immediately with the lime and coconut rice, garnished with a sprinkling of toasted coconut shavings.

Movement really is our medicine!

6/26/2026

Back pain affects many of us, likely improves with standing and walking because these activities decompress your spinal discs, which are subjected to significantly higher pressure when sitting.

Movement also increases blood flow and stretches out muscles that tighten and fatigue from prolonged stationary desk work.

Understanding exactly why this happens can help you manage your discomfort:

Lower Disc Pressure: Sitting often forces the spine to slouch or flex, putting up to 300% more pressure on your lumbar discs. Standing and walking naturally restore the healthy "S" curve of your spine, shifting the weight back to the surrounding bones and muscles.
Nutrient Flow: Spinal discs don't have their own blood supply. They rely on "imbibition"—a pumping action caused by movement and changes in pressure—to absorb nutrients and flush out waste. Sitting stifles this pump, while walking stimulates it.

Muscle Activation: Years of sitting can cause your hip flexors and chest muscles to become tight, while your glutes and core muscles weaken. Walking engages your core and glutes, helping to stabilize your spine.

How to adapt your routine

Since standing and walking feel better, capitalize on these movements to protect your long-term spinal health:

Set a Timer: Aim to stand up and walk around for 2 to 5 minutes at least once every hour to break up sedentary periods.
Optimize Your Setup: If you work at a desk, consider transitioning to a Standing Desk Finder to switch between sitting and standing, or explore ergonomic options if you must remain seated.
Dynamic Breaks: Turn standard activities into movement opportunities (e.g., take phone calls while pacing or suggest short walking meetings).

Nutrient Flow: Spinal discs don't have their own blood supply. They rely on "imbibition"—a pumping action caused by movement and changes in pressure—to absorb nutrients and flush out waste. Sitting stifles this pump, while walking stimulates it.

Recipe for july

Movement really is our medicine!

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