Please check out our website www.lowcarbdiabetic.co.uk We created and maintain this site without any help from anyone else. In doing so, we do not receive direct or indirect funding from anyone. We do not accept money or favours to manipulate the evidence in any way. Please visit our Low Carb food and recipe blog www.lowcarbdietsandrecipes.blogspot.com
Dr. Troy Stapleton graduated from the University of Queensland Medical School in 1993 and completed his fellowship training as a Radiologist in 2005. Currently he is the Director of Radiology for the Sunshine Coast Health Service.
"In this inspirational video, Australian radiologist Dr. Troy Stapleton discusses how he's thrived with type 1 diabetes for the past 5 years by following a healthy low-carb diet based on whole food." My thanks to Franziska Spritzler Low Carb Dietitian who has also shared this video presentation.
Who doesn't like Mary Berry recipes - and this one is one of her classics. Roasted vegetables have also become a classic over the last few decades, perhaps because Mediterranean vegetables are easy to buy or grow yourself, and of course as well as being nutritious they look so colourful on the plate too!
2 small or 1 large aubergine/eggplant, halved and cut into 15mm/⅝in slices 350g/12oz peeled butternut squash, cut into 2cm/¾in cubes 2 medium courgettes/zucchini, halved and cut into 1cm/½in slices 2 large red peppers, seeds removed, cut into large 4cm/1½in pieces 4 tbsp. olive oil salt and freshly ground black pepper
You will find a variety of recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
When temperatures get quite chilly what could be better then a nice bowl of vegetable soup. Lisa at Low Carb Yum came up with this simple low carb vegetable soup made in the Instant Pot, but the recipe can also be cooked on the stove top or a slow cooker.
Serves 12 1 large turnip cubed 1 small onion chopped 6 stalks celery chopped 1 medium carrot chopped (optional) 15 ounces pumpkin puree 1 pound green beans frozen or fresh 64 ounces chicken broth 2 cups water 1 tablespoon fresh basil chopped (or 1.5 teaspoons dried) 1/4 teaspoon thyme leaves 1/8 teaspoon rubbed sage salt to taste 1 pound spinach leaves chopped (fresh or frozen)
Instructions Instant Pot: Place all ingredients except spinach into pot. Cover and set for 10 minutes at high pressure. When time is up, allow a 10 minute natural pressure release. Open cover and stir in spinach. Cover for 5 minutes to wilt spinach leaves.
Stove Top: Place all ingredients except spinach into pot. Bring to a boil. Reduce heat to low and cover. Simmer for 75-90 minutes or until vegetables are tender. Remove from heat. Stir in spinach. Cover for 5 minutes to wilt spinach leaves.
Recipe Notes Each serving is approximately 2 cups
You can see more of Lisa's guide to making this soup here
If you should need help with measurement/weight conversion see here
Basil is a versatile and widely used aromatic herb. Basil is an annual plant that is easy to grow from seed but is very sensitive to cold. The plant grows well in warm climates and is widely used throughout southern Europe, particularly the Mediterranean, and in many parts of Asia. There are numerous species of basil; some have scents reminiscent of pineapple, lemon, cinnamon or cloves; others have beautiful purple leaves. The variety called holy basil (tulsi) is an essential part of an authentic Thai curry. In Mediterranean regions, basil and tomato is a classic combination. Pesto, made from basil leaves and pine nuts, with parmesan or pecorino cheese and olive oil (traditionally pounded together in a mortar and pestle – the latter lends pesto its name) is another classic dish
I'm sure your family will enjoy this low carb version of Italian meatballs - they make a wonderful Friday night meal - in fact they could be enjoyed any day!
Ingredients Serves Four 4g carbs per serving
1 lb / 450 g ground (minced) beef 2 oz. / 50 g grated parmesan cheese 1 egg 1 tablespoon dried oregano ½ teaspoon onion powder 1 teaspoon salt ½ teaspoon ground black pepper 3 tablespoons olive oil 14 oz. / 400 g canned whole tomatoes 2 tablespoons finely chopped fresh parsley 7 oz. / 200 g fresh spinach 2 oz. / 50 g butter 5 oz. / 150 g fresh mozzarella cheese salt and pepper
Please see recipe instructions on Diet Doctor site here
Did you know Oregano contains a powerful substance called beta-caryophyllene that helps fight inflammation. This herb is said to benefit people suffering conditions such as osteoporosis and arteriosclerosis. On top of it’s anti-inflammatory properties, antibacterial and antifungal properties can also be added to the list of what make oregano a top pick herb!
We bring a variety of recipe ideas to this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
Diabetes is ravaging New Mexico. Twelve percent of residents suffer from the condition – up from less than 5 percent in 1990. It was the sixth-leading cause of death last year.
Federal guidelines and common conceptions about a “healthy diet” are partly to blame for these statistics. For years, people concerned about their health have been taught to reduce fat and increase carbohydrates, especially complex carbohydrates. But new research shows that these guidelines are not optimal for diabetics. It’s time to move away from these recommendations and begin promoting diets that may better improve health for people with diabetes.
Diabetes is dangerous. People with the condition are two to four times more likely to have a stroke or develop cardiovascular disease than those without it. The condition can also result in blindness, limb amputation and kidney failure.
Moreover, the disease is tremendously expensive to treat. Every year, diabetes and prediabetes cost New Mexico $2 billion in medical expenses and lost productivity.
Since the 1960s, Americans have been encouraged to eat diets high in carbohydrates – such as bread, pasta and grains – and low in fat. Americans dutifully followed this advice. From 2001 to 2010, for instance, Americans’ consumption of whole grains surged 33 percent, and since 1970, consumption of corn products, both directly and as sweeteners, increased nearly 30 percent, to an estimated 34 pounds per American per year. American corn and grain agriculture certainly benefited, but American health did not. Diabetes rates rose steadily.
Research shows that these carb-heavy diets can be suboptimal for type 2 diabetics. To give just one recent example: an article published in the journal Nature last year studied adults diagnosed with diabetes or prediabetes. The control group ate the standard diet recommended by the American Diabetes Association: moderate in carbohydrates, low in fat, and calorie restricted, while the experimental group ate a diet low in carbohydrates, higher in protein and fat, and without caloric restriction. Both groups received the same advice about other lifestyle modifications considered important for diabetics, such as exercise, sleep improvement, and mindful eating.
After only three months, the low-carbohydrate group saw greater reductions in average blood sugar, known as HbA1c, lost about twice as much weight, and had greater reductions in their use of diabetic medication. These differences remained significant at one year.
As a doctor in Albuquerque, I have personal experience with this very issue. For years I ate a diet low in fat and heavy in complex carbohydrates such as whole grains and fruits – just as official guidelines recommend. Yet to my intense frustration, both my HbA1c and weight steadily climbed over the years. Finally, I realized that by my next checkup, I would be diabetic.
I decided to try a new approach. Reluctantly, I cleared all the bread, pasta, tortillas, fruit and sugary foods out of the house and embraced healthy fats and proteins. It worked. At my next check-up my HbA1c had fallen into the healthy range. Five years later, it’s still there.
A fast-growing body of research shows that many cases of type 2 diabetes can be effectively treated with low-carb diets – with less reliance on medication or none at all. It’s time for dietary guidelines to reflect this latest research. And health care professionals should know how to counsel their patients about safe, effective low-carb diets.
Of course, a perfect diet is difficult to attain. I’m an enthusiastic resident of New Mexico, and the occasional plate of chile rellenos with rice and beans will always be part of my life. But if we have a clearer idea what kind of diet is likely to lower blood sugar and keep it in a healthy range, we can improve our health and reduce the appalling burden of diabetes in our state.
Why not unwind with a Mediterranean-flavoured casserole of pork, chorizo and fennel, a very nice combination of flavours ...
Serves Four 2 tsp olive oil 1kg/2lbs 2oz pork shoulder, cut into large cubes 200g/7oz chorizo, cut into chunks 1 onion, sliced 1 fennel bulb, finely sliced 250ml/9fl oz. chicken stock 2 lemons, zest and juice 1 x 400g/14oz can chickpeas 100g/3½oz large pitted green olives 1 tbsp. chopped fresh parsley
To serve: wilted spinach
Method: 1. Heat two tablespoons of oil in a large frying pan and fry the pork shoulder until golden-brown on all sides. Remove the pork from the pan and set aside. 2. Add the chorizo to the pan and fry until crisp around the edges, remove from the pan and set aside. 3. Reduce the heat to medium and fry the onion and fennel for five minutes, or until softened.
4. Return the pork and chorizo to the pan, then pour over the stock, add the lemon juice and zest, cover and cook slowly on a low heat for two hours, or until the pork is very tender. 5. Add the chickpeas and olives and cook for a further 15 minutes. 6. Stir in the parsley and serve with wilted spinach.
Did you know - Chickpeas are a small legume popular in Mediterranean, Middle Eastern and Indian cookery. They are usually sold pre-cooked in cans, or dried; the latter must be soaked before cooking. Chickpea, besan or ‘gram’ flour, made from dried ground chickpeas, is widely used in Indian and Bangladeshi cuisine. If buying dried chickpeas, look for firm examples with a uniform beige colour. Choose canned chickpeas stored in water, rather than brine. Dried chickpeas can be stored in a cool, dark place for up to one year without deterioration. Cooked chickpeas can be frozen.
We bring a variety of recipe ideas and articles to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
Readers may be interested to read an article by Franziska Spritzler RD CDE I have posted her opening and closing paragraph, but of course there is a lot more interesting information in-between! She writes: Are Keto and Low Carb Suitable For People With Thyroid Disease? Thyroid hormones affect nearly every system in the body and have a profound influence on metabolic rate and overall health. Because of this, conditions such as Hashimoto's thyroiditis can cause symptoms that negatively affect quality of life.
Is a low-carb or keto diet helpful or harmful for people with Hashimoto's disease or other hypothyroid conditions? This article will explore the impact of keto and low-carb diets on thyroid health in different populations, along with providing guidance for optimizing thyroid health. ... Take Home Message Overall, it appears that although low-carb and keto diets reduce levels of thyroid hormones in the blood, this doesn't seem to impact health, ability to lose weight, or energy levels. On the contrary, many people respond to carb restriction with improvements in body composition, vigour, and health markers. Additionally, a low-carb or ketogenic diet limited in inflammatory foods may be beneficial for those with Hashimoto's disease.
However, extreme carb restriction (i.e., less than 20 grams of total carbs daily) on a long-term basis isn't advised for those with autoimmune thyroid disease. It is advisable that individuals with hypothyroidism, consume a minimum of 20 grams of net carbs (total carbs minus fibre) every day.
As with many things in nutrition, the optimal level of carb intake for thyroid health varies from person to person. Monitoring how you feel and perform, your thyroid hormone levels, and your antibody status can help you create a personalized low-carb lifestyle that is optimal for you.
I do think a colourful dish like this can, and perhaps should, be enjoyed anytime of the year. It's "from the city of Lyon in France". I really can see why this "classic bistro salad with tasty bacon and poached egg is hugely popular".
Ingredients: Serves Four 100 g smoked bacon lardons 2 tbsp. white wine vinegar 1 tsp Dijon mustard 3 tbsp. olive oil 4 medium free-range eggs 100 g watercress / spinach and rocket salad mix, or any other salad leaves 2 tsp washed and finely snipped fresh chives
Instructions: 1. Dry fry the bacon lardons in a frying pan over a medium heat until crisp - this will take about 10 minutes. Drain on kitchen paper and keep warm. 2. Meanwhile, in a small bowl, whisk together the vinegar and mustard. Slowly add the oil, continuing to whisk until the mixture thickens. Set aside. 3. Half-fill a large pan with water and bring to a gentle simmer. Break each egg into a ramekin, keeping the yolks intact. One at a time, pour the eggs into the simmering water and gently spin the water around each egg with a slotted spoon to allow the white to fold over itself. Cook until the whites are just firm – about 4-6 minutes for a runny yolk; longer if you prefer them harder. Remove with a slotted spoon and drain on kitchen paper; season with freshly ground black pepper. 4. Toss the salad in a bowl with the vinaigrette and bacon. Divide between 4 plates, top each with a poached egg and sprinkle with the chives to serve.
Each serving provides 0.9g carbohydrate 0.4g fibre 15.1g protein 16.3g fat
Lardons are small chunks of diced bacon (smoked or unsmoked) that are used to give a good, salty depth of flavour to robust dishes such as coq au vin. They’re sold vacuum-packed in most supermarkets, but if you can’t find them buy thick rashers of bacon and dice them yourself. Lardons will keep in the fridge for about three days. Lardons are commonly used to flavour dishes such as quiche, or are fried with onions and used as a base in soups or stews. Alternatively, try frying them and scattering them over salads.
Kaitlyn Berkheiser RD, LDN writes: The 6 Best Bedtime Teas That Help You Sleep
"Good sleep is crucial to your overall health. Unfortunately, about 30% of people suffer from insomnia, or the chronic inability to fall asleep, stay asleep or achieve restorative, high-quality sleep. Herbal teas are popular beverage choices when it comes time to relax and unwind. For centuries, they have been used around the world as natural sleep remedies. Modern research also backs the use of herbal teas and their effectiveness as a sleep aid.
This article explores six of the best bedtime teas for catching some z’s.
1. Chamomile For years, chamomile tea has been used as a natural remedy to reduce inflammation, decrease anxiety and treat insomnia. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep.
Summary Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. Also, drinking chamomile tea may help improve your overall quality of sleep.
2. Valerian Root Valerian is an herb that has been used for centuries to treat problems like insomnia, nervousness and headaches. Historically, it was used in England during World War II to relieve the stress and anxiety caused by air raids. Today, valerian is one of the most popular herbal sleep aids in Europe and the US. It’s available as a dietary supplement in capsule or liquid form. Valerian root is also commonly dried and sold as tea. Summary Valerian root may increase sleepiness by increasing levels of a neurotransmitter called GABA. Smaller studies suggest that valerian root may improve overall sleep quality by shortening the time it takes to fall asleep and decreasing night-time awakenings.
3. Lavender Lavender is an herb often touted for its aromatic and soothing scent. In ancient times, Greeks and Romans would often add lavender to their drawn baths and breathe in the calming fragrance. Lavender tea is made from the small purple buds of the flowering plant. Originally native to the Mediterranean region, it’s now grown worldwide. Many people drink lavender tea to relax, settle their nerves and aid sleep. In fact, there is research to support these supposed benefits. Summary Lavender is best known for its relaxing aroma. Drinking lavender tea may improve sleep quality, especially in those with insomnia or anxiety-related.
4. Lemon Balm Lemon balm belongs to the mint family and is found all over the world. While frequently sold in extract form for use in aromatherapy, lemon balm leaves are also dried to make tea. This citrus-scented, aromatic herb has been used for reducing stress and improving sleep since the Middle Ages.
Summary Lemon balm is an aromatic herb that increases GABA levels in the brains of mice, thus initiating sedation. Drinking lemon balm tea may decrease insomnia-related symptoms.
5. Passionflower Passionflower tea is made from the dried leaves, flowers and stems of the Passiflora plant. Traditionally, it has been used to alleviate anxiety and improve sleep. More recently, studies have examined the ability of passionflower tea to improve insomnia and sleep quality. Summary Drinking passionflower tea may improve overall sleep quality. Also, passionflower in conjunction with valerian root and hops may reduce symptoms of insomnia.
6. Magnolia Bark Magnolia is a flowering plant that has been around for over 100 million years. Magnolia tea is made mostly from the bark of the plant but also consists of some dried buds and stems. Traditionally, magnolia was used in Chinese medicine for various symptoms, including abdominal discomfort, nasal congestion and stress relief. It is now regarded worldwide for its antianxiety and sedative effects. Summary In mice, magnolia bark tea has been shown to decrease the time it takes to fall asleep and increase the amount of overall sleep by modifying GABA receptors in the brain. However, further research is needed to confirm these effects in humans.
The Bottom Line
Many herbal teas, including chamomile, valerian root and lavender, are marketed as sleep aids. Many of the herbs they contain work by increasing or modifying specific neurotransmitters that are involved in initiating sleep. Moreover, they may help you fall asleep faster, decrease night-time awakenings and improve your overall sleep quality. Unfortunately, most of the current research used these herbs in extract or supplement form — not the herbal tea itself. Given that herbal supplements and extracts are very concentrated versions of the herb, a diluted source like tea is likely to be less effective. Further research that involves larger sample sizes is needed to fully establish herbal teas and their role in improving sleep in the long run. Additionally, since many herbs and supplements have the potential to interact with both prescription and over-the-counter medications, always consult your healthcare provider before adding an herbal tea to your nightly routine. While results can vary by individual, these herbal teas may be a good approach for those who are looking to get a better night’s sleep naturally."
The above is only a snippet of Kaitlyn's article. You can read it in full, with all related information and research links, here
We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy.
Please note, not all may be suitable for you.
If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
The ability to oxidize fat is associated with a lower risk of chronic metabolic disease. Preclinical data in mice showed that a high-fat “breakfast” increased 24-h fat oxidation relative to a high-carbohydrate breakfast.
The objectives of this study were to determine whether the timing of macronutrient intake in humans affects daily fuel utilization and to examine associations between fuel utilization and metabolic indexes.
Participants were 29 healthy sedentary men and women (aged 55–75 y) with a body mass index (kg/m2) between 25 and 35. Participants were randomly assigned to receive either a high-fat breakfast (FB; 35% carbohydrate, 20% protein, 45% fat; n = 13) or a high-carbohydrate breakfast (CB; 60% carbohydrate, 20% protein, 20% fat; n = 16) for 4 wk while consuming a “neutral” lunch and dinner. Twenty-four-hour and postprandial respiratory quotients (RQs) were measured by whole-room indirect calorimetry. Insulin and glucose measures including insulin sensitivity were determined by an oral-glucose-tolerance test. Measures were taken at baseline and after the 4-wk intervention. Group-by-time interactions were determined by 2-factor repeated-measures mixed-model ANOVA. Pearson’s correlation analyses were used to determine associations of 24-h RQs with metabolic measures after the intervention.
There was a significant group-by-time interaction for change in the 24-h RQ [FB (mean ± SD): 0.88 ± 0.02 to 0.86 ± 0.02; CB: 0.88 ± 0.02 for both; P < 0.05], breakfast RQ (FB: 0.88 ± 0.03 to 0.86 ± 0.03; CB: 0.89 ± 0.02 to 0.90 ± 0.02; P < 0.01), and lunch RQ (FB: 0.089 ± 0.03 to 0.85 ± 0.03; CB: 0.89 ± 0.03 for both; P < 0.01). In the CB group at follow-up, 24-h RQ was positively associated with fasting glucose (r = 0.66, P < 0.05), glucose area under the curve (AUC) (r = 0.51, P < 0.05), and insulin AUC (r = 0.52, P < 0.05) and inversely associated with insulin sensitivity (r = –0.51, P < 0.05).
The macronutrient composition of breakfast affects substrate utilization throughout the day in older adults. The consumption of a high-fat, lower-carbohydrate breakfast may reduce the risk of metabolic disease.
Looking for a tasty change ... why not try some baked pepperoni. It makes spicy, crisp shells for sautéed veggies topped with tomato sauce and melted mozzarella. Read on for the recipe ...
4.5g carb per serving
12 deli sliced sandwich-size pepperoni (about 3 inches across)
1/4 cup minced green peppers 3/4 cup minced yellow onion, divided into three portions 1/4 cup minced mushrooms 1/4 cup minced broccoli 1 tbsp. extra virgin olive oil 3/4 cup tomato sauce 1 cup grated whole milk mozzarella 3 tbsp. minced fresh basil
If you need help with weight / measurement conversion please see here
Directions: 1. Preheat oven to 400°F. / 200°C. / Gas Mark 6 2. To prepare pepperoni cups, cut two one-inch slits on opposite sides of each slice of pepperoni, and push slices into a mini muffin tin. Bake for 2 minutes, until edges are crisp. 3. Remove from oven and let cool. Place pepperoni cups on absorbent paper. Wipe extra oil from muffin tins. 4. Sauté onions and pepper until soft, about 5 minutes. Remove from pan, and sauté onions and mushrooms, until soft. Remove from pan, and sauté onions and broccoli. 5. Return cups to muffin tins, and fill four with onion and peppers. Fill four with mushroom mixture, and four with broccoli mixture. Cover each with 1 tsp of tomato sauce. Divide cheese among the cups. 6. Bake for 3 minutes, or until the cheese has melted. Remove from oven, sprinkle with fresh basil, and serve immediately.
If you are having a party or family get-together ... just double the ingredients!
If like me you enjoy mozzarella, you may wish to read this post 'Mamma Mia it's Mozzarella' it gives a little more information about this cheese and two lovely recipes - please use this link here
We bring a variety of recipe ideas and articles to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
"Despite its impressive nutrient content, cabbage is often overlooked. While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale. It comes in a variety of shapes and colours, including red, purple, white and green, and its leaves can be either crinkled or smooth. This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw. Additionally, cabbage is loaded with vitamins and minerals.
Cabbage is an exceptionally healthy food. It has an outstanding nutrient profile and is especially high in vitamins C and K. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation. Plus, cabbage makes a tasty and inexpensive addition to a number of recipes. With so many potential health benefits, it is easy to see why cabbage deserves some time in the spotlight and some room on your plate."
This lovely recipe is from Brenda at 'Sugar-Free Mom' blog. Sugar Free Low Carb Tiramisu Mug Cake... made in minutes and tastes just like traditional tiramisu, but without all the carbs and sugar! This could be lovely for any day of the week, but how about 'Mothers Day', tomorrow Sunday 11th March in the UK, but not until 13th May in the US ... perhaps get the ingredients and start practicing making this delicious cake now! Well why not ...
1 tbsp. Ground Flax-seed Meal
3 tbsp. Almond Meal Flour
1/2 tsp baking powder
1 tsp instant espresso
1/8 tsp salt
3 tbsp. heavy (double) cream
1 tsp Kahlua, amaretto, brandy or rum extract
1 tsp vanilla liquid stevia Coffee Syrup
1/2 cup hot brewed coffee
1 tbsp. (Swerve) sweetener
1 tsp Kahlua, amaretto or brandy (optional) or use rum extract Mascarpone Frosting
2 ounces mascarpone cheese
2 ounces whipping cream Optional Topping
2 tbsp. unsweetened cocoa powder and coffee beans
1. Whisk the first five ingredients together to make the cake.
2. Whisk the rest of the ingredients for the cake in a another bowl then stir well to combine with the dry.
3. Grease two shallow ramekins, e.g. quiche ramekins.
4. Pour batter evenly into each dish.
5. Microwave one cake at a time for 1 minute, may need additional 30 seconds if using a deeper dish as opposed to a shallow one.
6. Once cooked poke some holes all around the cake using a skewer or toothpick.
7. Stir the coffee syrup ingredients together and use just half the amount to soak the cakes in their dish. Allow to cool completely before continuing.
8. Place the frosting ingredients into a stand mixer and add the remaining coffee syrup.
9. Blend until completely smooth. Taste and adjust the sweetness of the frosting.
10. Spread half the frosting over one cake. Layer the second cake over the first and spread the rest of the frosting on top.
11. Decorate with optional toppings if desired.
12. Refrigerate for at least 30 minutes to an hour before serving.
If you should be celebrating Mother's Day, have an especially nice day
Forever in my heart
Forever in my thoughts Forever in my life My mum is always with me Thank you Mum I'll always love you
Well, who am I to argue with Delia when she describes this as "a great recipe, a) because it's the most wonderful combination of flavours, and b) because it takes only 12 minutes from start to finish. Serve it with spinach cooked in its own juices with a little butter, then drained well, and you'll have a sublime meal in no time at all."
You will also need a frying pan with a diameter of 10 inches (25.5 cm).
Ingredients: Serves Two 12-14oz (350 -400g) smoked haddock or smoked cod, skinned, or same weight golden haddock cutlets, skinned 2 rounded tablespoons crème fraiche 1 heaped tablespoon snipped fresh chives 1/2oz (10g) butter, diced 5 fl oz (150ml) whole milk freshly milled black pepper
Method: 1. First place the fish in the frying pan and add a little freshly milled black pepper but no salt. 2. Then pour in the milk (it won't cover the fish, but that doesn't matter), bring it up to simmering point and simmer gently, uncovered, for 8-12 minutes if you're using pieces of smoked haddock or cod, or 8 minutes for golden haddock cutlets. 3. You will be able to see quite clearly when they are cooked, as the whole thing will become pale and opaque. 4. Now carefully remove the fish to a plate using a fish slice, increase the heat and add the crème fraîche to the pan. Continue to simmer, uncovered, for 2-3 minutes, until the sauce reduces and thickens slightly, then whisk in the butter and return the fish to the sauce briefly. 5. Scatter in the chives, let it bubble for about 30 seconds and it's ready to serve.
Really great food, I hope you may enjoy it soon!
and as it's Friday - here are some flowers - hope you like them
"The world is one big outdoor spa, and membership is free."
How good is that ? I'm talking about walking - there's a lot to be said about walking, or being outside, it can be so uplifting.
"Best of all, it's a fantastic cure for the winter blues. Studies* show that if you walk like you're happy - shoulders back, head held high and striding with purpose - your body can actually fool your brain into feeling genuinely cheerful. So when you start out, don't shuffle along but take confident steps. It helps if you set yourself a challenge. Tell yourself you're going to go once round the park as fast as possible, or leave just before the shops close so you have to power along to get there. Giving yourself a goal and some kind of structure is a huge motivator."
On a simpler note this goal might just be walking to the front gate and back - then next time going to the corner, small steps can make such a difference.
I know of people in wheelchairs who just feel happier by being outside and their carer / friend / relation has taken then for a 'walk around the block'.
Links to Nina Barough, benefits of walking can be found here and *studies about How We Walk can be found here
Do you enjoy a walk ?
The photograph shows me enjoying a winter walk ...
The updated Canada Food Guide, slated for 2018, should reflect the latest dietary science, even if it goes against what people have been taught for decades.
A significant number of Canadian physicians are frustrated with the Ministry of Health. Canada's government is in the process of revising its national dietary guidelines for the first time in a decade, and a group of more than 715 physicians and allied health professionals worry that the new guidelines will not reflect the latest dietary science. Previously, the guidelines were based on the low-fat, high-carbohydrate model that has dominated nutritional advice for the past 50 years but has since been shown to be deeply flawed; however, it appears the government believes otherwise, stating that its two-year review of scientific evidence found "the scientific basis for the 2007 guide is generally consistent with the latest evidence on nutrition and health."
The group has sent multiple letters to the Ministry since late 2016, when the update was first announced, and has received only a single response that failed to address concerns about the inadequacies of the current food guide and the so-called evidence base.
This is concerning because, as Dr. David Harper writes in an opinion piece for the Vancouver Sun, the new food guide will have a profound effect on the health of Canadians -- and never before have the stakes been so high.
The current state of public health in Canada is abhorrent, similar to that of the United States, and Harper, along with the signees of the letters to the Ministry of Health, believes this is due in large part to following guidelines based on obsolete study models and erroneous conclusions.
"The results are clear: more than 50 percent of us are now overweight or obese, insulin resistant, and inflamed; the rates of diabetes are skyrocketing; and cancer and cardiovascular disease are the most common killers. Roughly 70 per cent of chronic disease is caused, directly or indirectly, by what I call the axis of illness: inflammation, obesity, and insulin resistance — three factors that work synergistically over time to worsen health outcomes."
Harper writes that there are at least 2,600 family physicians in Canada who are currently reversing the effects of chronic disease using diet, primarily the ketogenic diet, which goes against conventional nutritional advice by recommending high-fat, low-carb intake. He cites one particularly successful experiment:
"A 2017 low-carbohydrate diet study conducted at Indiana University and published in the journal JMIR Diabetes, involving 262 adults with Type II diabetes, found that 87 per cent of the subjects were able to reduce or eliminate their need for medication to manage their disease. And this happened within a matter of weeks, sometimes even days."
For Health Canada to ignore such results is irresponsible, Harper argues, but also reveals the food industry's insidious influence on shaping national guidelines. This is the same problem seen in the United States, when its revised 2015 Dietary Guidelines failed to take environmental concerns into consideration because the meat lobby is so powerful.
What the Canadian doctors want to see is fairly straightforward:
An end to the idea that a low-fat diet is healthy and that there should be caps on saturated fat
Guidelines created without influence from the food industry
An emphasis on nutrients coming from real foods, not artificially fortified grains
Promotion of low-carb diets as at least one effective intervention for people struggling with obesity, heart disease, and diabetes
Cease the advice to replace saturated fats with polyunsaturated, refined vegetable oils
Stop steering people away from nutritious whole foods, such as whole-fat dairy and regular red meat (obviously this has ethical and climate implications that would need to be weighed by individuals)
A cap on added sugar, in accordance with the updated WHO guidelines, ideally no greater than 5% of total calories
Perhaps most importantly, the new Canadian Dietary Guidelines should:
"Be based on a complete, comprehensive review of the most rigorous data available. In the absence of randomized clinical controlled trial data, rely on large epidemiologic studies with major clinical outcomes (avoid relying on surrogate endpoint studies), but accept that the level of evidence is less robust. If such data is not available, the Guidelines should remain silent."
While the original Open Letter sent by the physicians to Health Canada is no longer available for signing, there is a Change.org petition that anyone can sign. You can find it here.
Abstract Background: Metabolic syndrome has become a significant problem, with the American Diabetes Association estimating the cost of diabetes and pre-diabetes in the United States alone to be $322 billion per year. Numerous clinical trials have demonstrated the efficacy of low-carbohydrate diets in reversing metabolic syndrome and its associated disorders. Aim: This study was designed to examine how voluntary adherents to a low-carbohydrate diet rate its effectiveness and sustainability using an online survey. Setting and methods: The 57-question survey was administered online and shared internationally via social media and ‘low-carb’ communities. Where appropriate, chi-squared tests and paired t-tests were used to analyse the responses. Results: There were 1580 respondents. The majority of respondents had consumed less than 100 g of carbohydrates per day for over a year, typically for reasons of weight loss or disease management. There was a reported decrease in waist circumference and weight with a simultaneous decrease in hunger and increase in energy level. Of those who provided laboratory values, the majority saw improvements in their HbA1c, blood glucose measurements, and lipid panel results. There was a reduction in usage of various medications, and 25% reported medication cost savings, with average monthly savings of $288 for those respondents. In particular, the usage of pain relievers and anti-inflammatories dropped with a simultaneous decreased rating of pain and increase in mobility. Conclusion: We conclude that low-carbohydrate diets are a sustainable method of metabolic syndrome reversal in a community setting. https://insulinresistance.org/ Full text: https://insulinresistance.org/pdf Graham
What Are the Most Popular Cheeses? People often ask us which cheeses are the most popular. Having done some research, the answer to this question isn’t as straightforward as it first appears, because the answer depends on several different factors.
For example, the most popular cheese in the world is actually deemed to be Cheddar (based on recent worldwide sales). However, if you look at the most popular cheeses in any given country, this brings up a wide range of answers, from Feta to Brie and even Mozzarella. If those living in countries like France, Spain, Italy, Greece and the USA were surveyed to rate their favourite cheeses, it is likely Cheddar wouldn’t even get a look in for a top three position.
Furthermore, the only logical way that people like us can even try to gauge which cheese is the most popular is predominantly based on the reported sales figures each cheese. However, popularity won’t be the only factor to affect sales figures. Availability of cheeses will also have an effect. Cheeses that are produced on a smaller scale by artisan producers (like Gorgonzola or Stilton for example) simply will not produce anywhere near the amounts to rival the production of Cheddar or Parmesan.
Lastly, the most popular cheeses in a particular country is also significantly influenced by the cheeses that that country actually produces. This makes sense as eating cheese that has been made locally to you reduces the travelling time from ‘farmhouse to table, so to speak.
Most Popular Cheeses by Country As previously mentioned, the most popular cheese in the world appears to be cheddar as it reported the highest sales.
The most commonly eaten cheese in Spain (by sales) is Manchego – again, this is most likely due to a high production and a plentiful availability in shops, unlike different Spanish cheeses from smaller scale producers.
Cheddar is the UK’s most popular cheese, accounting for just over half of all cheese sales for households in Britain. This makes sense too, as Cheddar is made in the UK and has been for centuries.
For the USA – Mozzarella seems to be the most popular cheese based on sales figures, followed by Cheddar and Parmesan. It seems the main use for Mozzarella in the United States is for putting onto Pizzas though! It would be unlikely to see some Mozzarella on a cheese board – no matter where you are in the world!
For France, Camembert style cheeses are most popular, followed by Brie and then Roquefort. Again, these are all cheeses which were created in France and have been produced here for many centuries.
Again, it won’t come as a surprise that Greeks love their feta and it definitely beats out any other cheese for annual sales in Greece.
Generally Popular Cheeses around the World Here are some of the most popular cheeses across the globe: Parmigiano Reggiano (Parmesan) English Cheddar Roquefort Brie Gruyere Feta Mozzarella Manchego Gorgonzola Epoisses