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Wednesday, 30 October 2019

Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth !


Kris Gunnars BSc writes:

"Dietary fats are highly controversial, with debates about animal fats, seed oils, and everything in between in full force.

That said, most people agree that extra virgin olive oil is incredibly healthy.

Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world's healthiest populations.

Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease.

This article reviews why extra virgin olive oil is one of the healthiest fats.

What is olive oil and how is it made?
True extra virgin olive oil is 100% natural and very high in antioxidants. Many of the lower quality olive oils have been processed and adulterated with cheaper oils.

Nutrient composition of extra virgin olive oil
Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.

Extra virgin olive oil contains anti-inflammatory substances
Olive oil contains oleic acid and oleocanthal, two nutrients that can fight inflammation. This may be the main reason for olive oil's health benefits.

Extra virgin olive oil and cardiovascular disease
Olive oil may be one of the healthiest foods you can eat for heart health. It reduces blood pressure and inflammation, protects LDL particles from oxidation, and may help prevent unwanted blood clotting.

Other health benefits of extra virgin olive oil
Preliminary evidence suggests that olive oil can help fight cancer and Alzheimer's disease, although human studies need to confirm this.

Can you cook with it?
Overall, olive oil seems to be very safe even for cooking at a fairly high heat.

The bottom line

Olive oil is super healthy. For those who have heart disease or are at a high risk of developing it, olive oil is most definitely a superfood. However, be sure to purchase extra virgin olive oil that hasn't been diluted with cheaper oils. The benefits of this wonderful fat are among the few things that most people in nutrition agree upon." 
The above words are just a snippet from Kris Gunnars original article, which can be seen in full with all information and research links here

Do you like to use extra virgin olive oil?

Dear reader, a variety of articles, and recipe ideas, are within this blog, 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.

All the best Jan

Tuesday, 29 October 2019

Looking Back ... Fun Summer Days and Special Memories !

Here in the UK many children/schools are on a weeks half term holiday. In fact some schools were closed last week, others are closed this week and some fortunate pupils, and their teachers, even have a two week school closure!

As regular readers to this blog will know, we have five wonderful grandchildren. Three of them were off school last week and the other two are off this week! We so enjoy spending time with them, hearing about what they are doing with their many and varied activities, friends get-togethers and parties etc.

At the moment, the weather hasn't been too good and photographs of fun gatherings are not very numerous! Then I suddenly remembered those wonderful summer days we enjoyed, so I've been sorting through some photographs to share.


Starting off with a lovely time on the River Stour at Tuckton, near Christchurch Dorset


Eddie at the wheel, (eldest) grandson by his side and me relaxing enjoying the boat-ride and views


From the riverside, things got a little more energetic and it was time for some 'fun golf'',
well I didn't get a hole in one but it was such fun and I'm sure the dinosaurs liked my pink shoes! LOL! 
As well as the Dinosaur watching me, so too were (eldest) grandson and grand-daughter,
always nice to spend fun time with them.


Aargh! The dinosaur actually moves!

Such a fun filled day, and I seem to recall that it was back for a delicious meal, low carb of course!
It may well have been this, see here 

More summer fun memories to follow shortly.
Thanks for reading
All the best Jan

Tuesday Trio : Low Carb Recipe Suggestions (3)

It's Tuesday Trio Time
With Halloween so near,
this weeks lower carb recipe suggestions may have a spooky look about them

Ghoulish Goulash Stew
If you are looking for a perfect Halloween recipe to tuck into after a night of trick or treating, then look no further! This ghoulishly good stew, complete with creepy eyeballs made from stuffed olives, is packed with succulent lamb and flavoured with chilli and paprika for a warming, spicy kick... Yum!

Ingredients
Serves Four
2 tbsp. olive oil
600g (1lb) diced lamb leg
1 large onion, finely chopped
2 large garlic cloves, finely chopped
1/2 - 1 red chilli, de-seeded and finely chopped (depending on taste)
1 tsp smoked paprika
1 1/2 tsp cumin seeds
1 x 400g tin chopped tomatoes
750ml (1 1/4pt) lamb or vegetable stock
2 medium beetroot, peeled
250g (8oz) butternut squash, peeled, de-seeded and chopped
1 large red pepper, de-seeded and sliced
10 Pimento stuffed olives, halved
handful parsley or chives, finely chopped
soured cream, to serve
Instructions 
can be seen here

 Chocolate Low Carb Cupcakes
perfect for Halloween (or anytime)

Ingredients
(for 6 large cupcakes)
9g carbs per cake
60 g ground almond
40 g soy flour
2 tbsp. cocoa
100 g Xylitol
1 egg
120 ml full fat milk
40 g unsalted butter (at room temperature)
1 ½ tsp baking powder
¼ tsp vanilla extract
For topping
125 g mascarpone cheese
150 ml whipping cream
1 ½ tbsp. xylitol 

Instructions
can be seen here

Spookily Friendly Peppers 
low carb and fun to eat


Just take some peppers, cut off the top ... de-seed them, and fill them with your choice of salad ...
feel free to add a little carrot, crunchy celery even a small piece of grape.
Of course don't forget to carefully cut out the 'Spooky' face!

I hope you've enjoyed this 'Tuesday Trio'. I wonder have you a favourite looking recipe out of these three? I could just enjoy some of that stew, yum! Youngest grand-daughter loves the peppers!

Dear reader, you will find a variety of recipe ideas within this blog. 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.

All the best Jan

Sunday, 27 October 2019

Lamb chops with smoky aubergine (egg-plant) salad


This is a great low carb recipe, just four carbs per serving. Aubergine is of course, many a low carbers favourite, and Aubergines (egg-plants) are an excellent source of dietary fibre. They are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese... can't be bad ! 

Ingredients
Serves Two
1 aubergine, thinly sliced lengthways
3 tbsp. olive oil
4 lamb cutlets or chops, (trimmed of fat - optional)
squeeze lemon juice
pinch paprika
2 tsp chopped dill
1 tbsp. toasted pine nut
Method
1. Heat a large frying or griddle pan over a high heat. Brush the aubergine slices with oil. Season, then fry until browned on both sides, about 8-10 mins. Remove from heat, then tear or chop into small pieces. Season with salt and pepper.
2. Griddle chops for 4 mins on each side for pink. To make the dressing, combine lemon juice, paprika and half the dill in a bowl.
3. Drizzle dressing over aubergine and toss. Divide between two plates and put chops on top, then scatter with pine nuts and the rest of the dill.
4. Serve with salad (and pitta bread - optional - will increase carb count)
Nutrition per serving

Fat 33g Protein 27g Carbs 4g 
Recipe from here

More about lamb chops here 

Of course aubergine (eggplant) goes well with pork chops too, see recipe here
But if you prefer a vegetarian option, how about Baked Aubergine / Eggplant Bruschetta ... see recipe details 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.

All the best Jan

Saturday, 26 October 2019

Birdy - Wings

Saturday Night Is Music Night on this blog, not a new song, but a great song I reckon. Have a great weekend folks, and peace and good health to all. Eddie

Cream - It's On My Shopping List With Other Healthy Fats !

If you live the LCHF (Low Carb High Fat) lifestyle, or know about this lifestyle you are aware that many now refer to the 'HF' ( High Fat) as Healthy Fats ... foods like cream, butter, flax, cheese, avocado, nuts, and olive oil - in fact the foods that are pictured just below. They are all on my shopping list because these are the fats that I use on a daily basis. Obviously high in calories but also full of essential nutrients. As I've written before my lifestyle is low carb, no more than 50 a day, with higher healthy fats and moderate protein. It is a balance that suits me, although each of us has to find our own balance, and obviously take into account any food allergies, or underlying health condition.




Now, you may use 'single cream' or like me prefer to use double cream. ( If you live in the US I believe it's called heavy cream ). Of course, if you live in the UK, and in particular the South West of England, then you can enjoy the wonderful taste that is clotted cream:

Clotted cream, sometimes called scalded, clouted, Devonshire or Cornish cream, is a thick cream made by indirectly heating full-cream cow's milk using steam or a water bath and then leaving it in shallow pans to cool slowly. During this time, the cream content rises to the surface and forms 'clots' or 'clouts'.

Although its origin is uncertain, the cream's production is commonly associated with dairy farms in South West England and in particular the counties of Devon and Cornwall.
Read More About Clotted Cream here

Related Posts:
Read more about Cream Types and Definitions here
Read More about Low Carb Healthy Fat (LCHF) Eating here
Read more about low-carbing, 'Introduction to low-carb for beginners' here 

And why not enjoy a serving of Lowcarb fruit & almond clafoutis, with cream! This gorgeous French pudding is sublime - lowcarb and so easy to make. Use this link to find the recipe. 


Here's to happy, healthy eating!
Dear reader, a variety of articles, and recipe ideas, are within this blog, 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.

All the best Jan

Friday, 25 October 2019

Veggie Packed - Zoodle Minestrone Soup



An easy, healthy, veggie-packed soup made in under 40 minutes. This zoodle minestrone soup is the perfect Autumn (fall) and winter comfort food. Make it, eat it, or freeze it! Comfort in a bowl has never tasted so good!

Ingredients
Serves 6 - 8
1 cup diced yellow onion
1 tablespoon olive oil
32 ounces vegetable broth
2 (14 ounce) cans diced tomatoes
2 cups 1″ cubed sweet potatoes
1 1/2 cups green beans (halved or quartered)
2 stalks chopped celery
2 bay leaves
1/2 teaspoon dried rosemary (finely chopped)
2 teaspoons dried oregano
2 teaspoons dried basil
1 tablespoon dried parsley
1 1/2 teaspoons salt

1 1/2 – 2 cups zucchini (courgette) noodles

Instructions
1. Place 1 cup diced onion to a large pot and add 1 tablespoon olive oil. Sauté on over medium/high heat for about 4 minutes, until onions are fragrant and start to become translucent
2. Pour the vegetable broth and diced tomatoes (with juice) into the pot. Using one of the cans from the tomatoes, pour 1 can of water into the pot as well
3. Add the sweet potatoes, green beans, celery, and all the dried herbs and salt to the pot and cook for 5 minutes
4. Lower the heat to medium after 5 minutes and continue to simmer another 20-25 minutes until vegetables are soft
5. Turn the heat off and add the zucchini noodles to the hot soup just before serving. The temperature of the soup will cook the noodles without the need for heat on the stovetop

6. If freezing, let cool fully then store in an airtight container for up to four months

Need help with weight/measurement conversion, see here
Original recipe idea, and more, to see here

So, What Are Zoodles?
Zoodles = zucchini noodles.
They may also be known as Courgetti = courgette spaghetti

Zoodles are an incredibly fresh and healthy alternative to pasta. Zoodles are a fun way to increase the number of vegetables we eat, especially children.
Children just love the spiral shapes (and they love using the spiraliser). 

Zoodles are incredibly nutritious and a healthy alternative to highly processed wheat pasta or gluten free pasta!
More to read about zoodles here

A variety of articles, and recipe ideas, are within this blog, 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.

All the best Jan

Today's Top Tip


Eddie

Thursday, 24 October 2019

Italian Lemon Cake : Low Carb


I know many readers, like me, love lemon cake! I'm sure this Low Carb Italian Lemon Cake will delight! It's light, zesty, moist and crumbly, and makes a delicious Italian dessert or afternoon snack, oh yes, and it’s sugar-free! 

Who needs frosting when you have a cake this perfect? Just a sprinkling of powdered sweetener is all this Keto/Low Carb Italian Cake needs! 

This Low Carb Olive Oil Cake recipe makes 16 serves. 1 serving is 1 slice of cake, which has 2g net carbs. 

Any leftover Keto Olive Oil Cake may be kept in the fridge for up to 1 week. It can also be frozen for up to 3 months, and when needed defrost the cake overnight in the fridge. 

Ingredients needed are:-
6.2 ounces (175g) of Almond Flour
1 ounce (30g) of Coconut Flour
1 ½ teaspoons of Baking Powder
Pinch of Salt
4 large Eggs
5 ounces (140g) of Natvia
2 Lemons, zest only
⅔ cup (5floz/150ml) of Mild Olive Oil
2 ounces (56g) of Unsalted Butter, melted

2 tablespoons of Sukrin Melis, for dusting 

What you do is:-
1. Preheat your oven to 175C/350F/Gas Mark 4. Grease a 9in cake pan and line with parchment paper.
2. In a mixing bowl, add the almond flour, coconut flour, baking powder, and salt. Mix well and set aside.
3. Add the eggs, natvia and lemon zest into your stand mixer, whisk on high speed for 8 minutes, until pale and fluffy.
4. Add the flour mixture, followed by the oil and butter. Mix well.
5. Pour the mixture into the prepared cake pan.
6. Bake for 30-35 minutes, until the cake springs back when touched.
7. Leave to cool in the tin for 15 minutes, before turning out onto a cooling rack.
8. Once cooled, serve sprinkled with Sukrin Melis.

This recipe and more can be seen here
Need help with weight/measurement conversion, see here 

If you'd like more guidance about low carb flours (which the recipe above uses) then Libby, at 'Ditch The Carbs' site has a very good article called, 'The Ultimate Guide To Low Carb Flours', find it here 

So why not make yourself a nice cup of tea or coffee to go with a slice of cake and relax a while. You may also like to read a page or two of that book you are currently reading ...


You will find a variety of recipe ideas within this blog. 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.

All the best Jan

Wednesday, 23 October 2019

High-Cholesterol Foods That Are Super Healthy !


Franziska Spritzler RD CDE writes:
"For years, you've been told that high-cholesterol foods increase the risk of heart disease. However, many recent studies have shown that this isn't necessarily true. Most of the cholesterol in your blood is produced by your liver. When you eat foods high in cholesterol, your liver produces less. For this reason, cholesterol in the diet has only minor effects on blood cholesterol levels in most people. Studies also suggest that eating dietary cholesterol has no link to heart attacks or strokes. What's more, many foods high in cholesterol are among the healthiest and most nutritious foods. 

Here are seven high-cholesterol foods that are super healthy:
Cheese
Cheese is a tasty, filling food that may improve heart health and promote the loss of body fat.
Eggs
Whole eggs are loaded with nutrients. Almost all of the nutrients are found in the yolks, which also happen to be high in cholesterol.
Liver
Liver is packed with vitamin A, vitamin B12, protein, and iron. It is also extremely high in choline, which most people don't get enough of.
Shellfish
Shellfish are high in protein and rich in several nutrients, including selenium and iodine, that reduce disease risk.
Cod Liver Oil
Cod liver oil is rich in omega-3 fatty acids and vitamins A and D. It may protect against heart disease.
Other Organ Meats
Organ meat, such as kidney and heart meat, is rich in many vitamins and minerals. Heart meat is also high in beneficial CoQ10.
Sardines
Sardines are rich in several nutrients. They are very high in omega-3s, which improve heart and brain health while fighting depression.

The bottom line
Dietary cholesterol has only minimal effects on blood cholesterol in most people. More importantly, it has no strong links to the risk of heart disease.

The truth is that most of the foods that are high in cholesterol are also healthy and nutritious."

The above words are just a snippet from Franziska's original article, which can be seen in full with all information and research links here 

Do you enjoy any, or all, of the foods listed above? 

In our house we include all seven within our menu plans, and always start our day with an egg! There are so many ways you can cook them, I might just make a caprese omelette for breakfast tomorrow!

 Caprese Omelette : Low Carb
more details here

Dear reader, a variety of articles, and recipe ideas, are within this blog, 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. 

All the best Jan

Tuesday, 22 October 2019

Tuesday Trio : Low Carb Recipe Suggestions (2)

It's Tuesday Trio Time
This weeks lower carb recipe suggestions are

Spiced Parsnip Soup with Coriander and Chilli Pesto
There aren't many things more comforting than a warming mug of creamy soup, and this recipe suggestion is perfect for Autumn, for Halloween, even for the 5th November Bonfire Night!

Ingredients
Serves Six
(11.7g Carbs per serving)
1 tbsp. olive oil
1 onion, finely chopped
1 celery stick, finely chopped
2 garlic cloves, finely chopped
1 tsp ground coriander
1 tsp ground cumin
1kg (2lb) parsnips, chopped
1.5ltr (2 1/2pt) hot chicken stock
3 tbsp. soured cream
For the pesto
1 red chilli or dried chipotle chilli
50g (2oz) fresh coriander, leaves picked
15g (1/2oz) Parmesan, grated
4 tbsp. pumpkin seeds, lightly toasted
4 tbsp. extra-virgin olive oil
Instructions
can be seen here

Cheese Scones - these are low carb
could go nicely with soup!

Ingredients
3 cups of ground almonds
1 cup sharp (mature) cheddar cheese finely grated
1 tbsp. baking powder
a dash of cayenne
4 eggs whisked
4 tbsp. butter melted
ground sea salt
Instructions
can be seen here

Red Roasted Carrots
Somehow the colour is just right for Autumn, and they are simply delicious. 

Ingredients
half teaspoon each of
cinnamon, paprika, chili powder, garlic powder and sea salt
5 or 6 diagonally (oval) cut carrots
1TBS olive oil and 1tsp sesame oil.
Instructions
can be seen here

I hope you've enjoyed this 'Tuesday Trio'. I wonder have you a favourite looking recipe out of these three? I could just enjoy a warming sip of soup right now!

Dear reader, you will find a variety of recipe ideas within this blog. 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.

All the best Jan

Monday, 21 October 2019

A Message to The Global Warming Alarmists

I think this guy nails it!



Many a word said in jest!

Eddie

The Benefits of Seaweed and Why You Should Be Eating More of It !


sea-weed salad, image from here

Jenna Helwig writes: 
"Ride the wave ... while seaweed has long been a staple of many Asian diets—particularly in Japanese cuisine—it’s showing up on more U.S. and other countries restaurant menus, also in packaged foods, and in home kitchens. What gives? Carolyn Brown, a registered dietitian at 'Foodtrainers' in New York City, says: “Seaweed is low-calorie (low carb), crunchy, salty, and super nutritious. The fact that it’s plant-based and high in protein makes it on-trend, too.” And thanks to online sources, seaweed is also easier to find than ever. 
Nutrition notes 
Brown says, “Seaweed is a vitamin and mineral jackpot, full of vitamins A and E, B vitamins, calcium, magnesium, potassium, copper, iron, and iodine.” It also contains omega-3s and polyphenols, and is a good source of protein and fibre.
Common kinds 
While there are more than 100 types of edible seaweed, these are the varieties you’ll see the most often. 
Nori 
Think of this as the gateway seaweed. It shows up on sushi rolls and in sheets as “seaweed snacks.” 
Kelp
Also known as kombu, kelp is the primary ingredient in dashi, a Japanese stock that forms the base of miso soup. Kelp powder can be added to smoothies, and kelp noodles are a staple in Korean cuisine.
Wakame
This is the main component of most seaweed salads and the wide, slippery seaweed found in miso soup.
Dulse
Usually sold dried, dulse comes whole, flaked, or powdered. Some people say it tastes like bacon when fried. We’ll let you be the judge of that.
3 Ways to Eat It (Besides Sushi)
From executive chef Jeremy Rock Smith of the Kripalu Center for Yoga & Health and author of Kripalu Kitchen with David Joachim:
1. Add kombu (kelp) when preparing dried beans. The seaweed helps break down the sugars in beans that cause gas.
2. Sneak kelp into slaws for great depth of flavour.
3. Shake store-bought furikake—a topping that includes sesame seeds and nori—onto popcorn, roasted veggies, cooked fish, or omelettes.
Where (and How) to Buy

Nori sheets in the form of seaweed snacks are ubiquitous these days. Look for other varieties online and at Asian supermarkets, natural-food stores, and better-stocked grocery stores. Most seaweed is sold dried and consumed that way or reconstituted in warm water. Some seaweed, like kelp, is also available frozen, which means it doesn’t need to be reconstituted."
The above from article here  
I wonder, do you like to eat seaweed, have you tried it?

Related Posts:
Samphire : The Vegetable From The Sea here


Sea Bass and Samphire : Just Sublime here


Low-Carb Sushi Rolls : see 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.

All the best Jan 

Sunday, 20 October 2019

How to Break Up Your Sitting Time with Movement : Good advice for all


This article by Sheri Colberg-Ochs, Ph.D.
"If you have diabetes or prediabetes and are also out of shape and living a sedentary lifestyle, your doctor might be telling you that it’s time to make a change. 

The good news is that if you’re starting out on the lower end of the fitness and/or activity scale, you have the most to gain from adding in even minimal amounts of daily physical activity. 

The first thing you should consider is adding in more daily living activities and other daily movements. Simply standing up and moving around more can lower your metabolic risk and help control blood glucose levels. 

In fact, you can gain health benefits by cutting back on the total amount of time you spend doing sedentary activities, which you can do by adding frequent, short bouts of standing or other movements to break up the time you spend sitting into smaller chunks. 

This helps even if you’re already physically active. 

Making small changes in your daily activity, such as taking a 5-minute walking break every hour, also likely benefits you if you’re trying to lose weight or keep it off. 

Theoretically, during an 8-hour workday, a person can burn off an extra 24, 59, or 132 calories by simply getting up and walking around at a normal walking pace for one, two, or five minutes every hour, respectively, compared with sitting. 

Even modest amounts of exercise that don’t result in weight loss benefit your body’s ability to metabolize glucose and fat. In short, simply taking breaks from sedentary time is a potential way to lose weight and prevent weight gain, and it may help prevent Type 2 diabetes in the first place. 

Taking frequent breaks from sitting during the day likely also helps prevent or lower your post-meal blood glucose spikes, even if your diabetes is already in good control (an A1C level well below 7.0 percent). 

Studies have also shown that in newly-diagnosed adults with Type 2 diabetes (ages 30-80), the more time that they spent doing sedentary things, the larger their waist size. 

A larger waistline means you have more of the “bad” fat stored inside your abdomen and a greater chance of developing high blood pressure, elevated cholesterol levels, heart disease, and even cancer — it’s always better to have less fat stored there. 

Simply being more active all day long doing regular activities can actually keep you from gaining as much of that bad fat by using up a lot of calories. 

If you do nothing else, just stand up more — it counts as unstructured activity. In one study, the main difference between groups of lean and obese adults was that the obese people sat for about 2.5 hours more per day and walked an average of 3.5 miles less per day than their lean counterparts. 

Those lean adults usually did nothing more than take walks of short duration (less than 15 minutes) and low velocity (about one mile per hour). 

Thus, how long you spend sitting each day and whether you move at all during periods of prolonged inactivity are both critical in determining how well your metabolism works and your blood glucose is controlled. 

Of course, if you progress from taking more frequent breaks in your sedentary time to moving more all day long and engaging in more structured physical activities (especially if you meet the guidelines of doing at least 150 minutes of moderate activity a week and two days of resistance training), you will likely gain additional health benefits. 

If you’re currently sedentary, you have to start somewhere, though, and just getting up on your feet can move you well out of the highest health risk category without your ever having to break a sweat. 

A good rule of thumb is to never sit more than 30 minutes continuously without standing up and taking a break—or even better, walking around for a few minutes to minimize the negative metabolic effects of prolonged sitting. 

NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition."

This article above taken from, and can be seen, here

Speaking personally, I think this is good advice for all, whether diabetic, pre-diabetic or not. I'm sure, at times, many of us are 'guilty' of sitting too long … checking phones, emails, reading blogs, books etc. Why not get up and have a move around … better still go out for a walk!

Now where are my walking shoes, and pink coat?


All the best Jan

Saturday, 19 October 2019

Nina Simone - I put a spell on you

Well my friends, it's Saturday night again and music night over here. If I was nailed down, and had to pick my favourite female singer of all time, it would be Nina Simone. Nina had a troubled life, and was not the easiest artist to work with, how so many of the highly talented people fall in to that category. Anyway, peace to all. Eddie

Chicken ... in a pan with mushrooms and parmesan : Low Carb


Chicken has many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

This blog has many chicken recipe suggestions, and below you can see another one! Well you can't have too many can you! It's rich, creamy, full of mushrooms and tastes great! Why not serve with a fresh side salad or steamed low carb vegetables like broccoli, spinach, or asparagus … yum!

Ingredients:
Serves Four
6g net carbs per serving
2 tbsp. avocado oil or olive oil
1½ lbs (650g) boneless chicken thighs
salt and pepper
8 oz.(225g) baby bella mushrooms, sliced
4 garlic cloves, minced
1½ cups (350ml) heavy (double) whipping cream
2 oz. (50g) parmesan cheese, grated

1 tsp fresh parsley
Tips:
While chicken thighs are flavourful and satiating because of their higher fat content, feel free to make the dish with chicken breasts (preferably skin on) or chicken drumsticks, or a mix of both. You can also substitute pork chops or slices of pork tenderloin.
Recipe Instructions:
can be seen here

Did you know:
Baby bella mushrooms are another name for Italian Portobello mushrooms. Known officially by the Mushroom Council as portabella mushrooms, baby bellas are cremini mushrooms that have been allowed to mature for up to seven days longer than commercial creminis. Baby bellas are low-fat, cholesterol-free and a rich source of essential vitamins and minerals that can enhance your health and help prevent disease. These nutrients include selenium, niacin, copper and pantothenic acid. In season between December and March, baby bellas have an intense, meat-like flavour when cooked. Try them roasted, broiled, grilled or sautéed.
Read more here



Don't these flowers look colourful … on cooler, darker Autumn days flowers can make your home so welcoming … dear reader, a variety of recipe ideas/articles are found within 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. 

All the best Jan

Friday, 18 October 2019

Multiple sclerosis (MS) - Can the diabetes drug metformin promote myelin repair ?

"Multiple sclerosis (MS) is a condition that affects your brain and spinal cord. In MS, the coating that protects your nerves (myelin) is damaged. This causes a range of symptoms like blurred vision and problems with how we move think and feel. 

Once diagnosed, MS stays with you for life, but treatments and specialists can help you to manage the condition and its symptoms. 

More than 100,000 people in the UK have MS. In the UK people are most likely to find out they have MS in their thirties, forties and fifties. But the first signs of MS often start years earlier. Many people notice their first symptoms years before they get their diagnosis. 

MS affects almost three times as many women as men. Read the latest statistics on MS in the UK."


"Diabetes drug metformin promotes myelin repair in rats:
Research we (MS Society) funded has shown that alternate day fasting - and the diabetes drug metformin - can improve myelin repair in rats. 

Professor Robin Franklin, from the MS Society Centre for Myelin Repair, described the new findings as "one of the most significant advances in myelin repair therapies there has ever been."

Regenerating myelin 
To stop MS, we need to find treatments to repair myelin. But so far we haven't been able to reach this goal.

Our brains have the natural ability to regenerate myelin, the protective fatty coating around our nerves. This repair involves special myelin-making cells which are made from a type of stem cell called oligodendrocyte precursor cells (OPCs). But in MS and as we age, myelin repair stops working as well as it should. 

The research published today in the journal Cell Stem Cell shows that this happens because OPCs lose their ability to transform into myelin-making cells. 

Mimicking fasting 
Building on this discovery, researchers found that when rats were given an alternate day fasting diet (meaning they ate every other day), OPCs returned to a "more youthful state" and recovered their ability to change into myelin-making cells. This led to an increase in myelin repair. 

Most excitingly, the commonly-used diabetes drug metformin was able to mimic these effects without any actual fasting. 

A significant advance 
Professor Franklin said: "As with most regenerative processes, our body's ability to repair myelin declines as we age. The failure to regenerate lost cells called oligodendrocytes is associated with irreversible degeneration in MS, so regenerative therapies have been a long sought after but elusive goal. 

"The findings shed light on why cells lose their ability to regenerate myelin, and how this process might be reversed. Although research so far has been done in rats, we hope to move it forward into humans soon. 

"MS is relentless, painful, and disabling, and - while it's early days - this discovery could lead us to vital new treatment targets for progressive forms of the condition." 

Treatments for everyone with MS 
Dr Susan Kohlhaas, our Director of Research, said: "More than 100,000 people live with MS in the UK and many don't have treatment. The treatments that do exist only work on the immune system, and only help people with the relapsing form of the condition. We can see a future where nobody needs to worry about MS getting worse, or eventually needing a wheelchair, but for this to happen we need treatments that repair myelin. 

Professor Franklin's research demonstrates myelin repair therapies are within our grasp, and we're closer than ever to finding treatments for everyone living with MS."

The above taken from article here

The UK's MS Society web-site can be found here
If you should know of any helpful web-sites/blogs that could help those with multiple sclerosis, do please share them in the comments.

(h/t to Yoly for bringing this article to my attention)

All the best Jan

Thursday, 17 October 2019

Lemon Blueberry Pound Cake : Low Carb and Gluten Free


You may have already seen some of Lisa MarcAurele's recipes on Diet Doctor site, she also has a blog called Low Carb Yum. This recipe suggestion is by Lisa and she says; "not only is this a gorgeous looking Bundt cake, it’s got a great texture and isn’t dry. The flavour is terrific too. I bet no one will be able to tell it’s a low carb and gluten free treat!" Best to use a silicone Bundt pan, but if you do use an older cast iron Bundt pan, spray it with non-stick spray, then let it cool in the pan for 20 to 30 minutes before turning it out. It should then come right out, and doesn’t stick at all!

INGREDIENTS:
Serves 16
CAKE:
1 cup butter softened
8 ounces cream cheese
1 cup low carb sugar substitute or Sukrin:1 (I used 3/4 cup)
1/2 teaspoon stevia concentrated powder or another 1/2 cup Swerve or Sukrin:1
10 eggs
2 teaspoons lemon extract
2 teaspoons vanilla extract
2 1/4 cups almond flour
1/2 cup coconut flour
2 teaspoons baking powder
2 cups blueberries
2 tablespoons coconut flour
GLAZE:
1/2 cup Swerve Confectioners Powdered Sweetener or Sukrin Melis

2-3 tablespoons lemon juice
NUTRITION:
Serving: 1 slice
Carbohydrates 9g  Fibre 4g  (Net Carbs 5g) Protein 9g  Fat 27g
INSTRUCTIONS:
with more tips and a step-by-step guide can be seen here 




Related Helpful Guides/Articles:
Keto Sweeteners & Low Carb Sugar Substitutes here
'The Ultimate Guide To Low Carb Flours', which I'm sure many readers will find both interesting and helpful, is here
Weight & Measurement conversion charts here

Did you know:
Blueberries, not only are they delicious and nutritious but they also have one of the highest antioxidant levels amongst all fruits, vegetables, spices and seasonings.

Blueberries are low in carbs and therefore do not have a significant impact on blood glucose levels, making them a good choice for diabetics.

Blueberries can also be frozen without reducing any of their antioxidant properties or delicate structure. So pick up those on offer in the supermarket and get them in the freezer ... now that's a good idea!

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.

All the best Jan