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Monday, 11 November 2019

Stay Fit After Fifty ... well stay fit no matter what your age !

For those readers who have hit 50 (and above), we have to be honest! Once you hit 50, your body is not the same as when you were a 20-year-old! But that shouldn’t stop you from staying active and leading the best life you can.

Let’s look at some great outdoor activities for the 50+ folks.

Walking or Hiking
It’s the most simple yet efficient exercise you will find out there, and it's free! It's the best thing you can do after lunch or dinner and will keep you filling energized long after your walk or hike is over. Grab a walking buddy, (human or animal!), you will lose track of how much time, and how many steps you take! Of course many can, and do, enjoy a walk on their own. 

Sometimes you need a nudge to try something new. Sign up for a local ballroom, Latin, or salsa class. If you can’t convince your spouse, grab your friends and give it a go. You can also try Zumba or aerobic dance classes at your local gym for a way to burn some serious calories. Don’t worry about what others think, you will have a ball-of-a time!

There are many benefits of playing golf. From mental and physical fitness to weight-loss, it’s a great low-impact activity to do once a week. A full, 18-hole round of golf involves a walk of around 5-6 miles. Even if you choose to take a golf cart/buggy around the course, it’s still better then doing nothing. Along with the amount of walking involved, golf is a great full-body workout, exercising the arms, legs, back, and abdomen.

Bike Riding
Riding a bike is a classic activity that never gets old. It’s a great, low impact way to exercise your joints. Biking offers increased cardiovascular fitness, increased muscle strength and flexibility and improved joint mobility. It can even decrease stress levels and improve posture and coordination. So dust off that old bike and give it a spin!

Racquet Ball or Tennis
Playing a racquet sport such as tennis or racquetball is a great way to keep fit and agile. Both sports can be a great workout and lots of fun. Playing tennis has many health benefits including increased aerobic fitness, improving muscle tone, strength and flexibility and increased reaction times. 

Strength Training
The reason, in part, that your metabolism slows down as you age is due to a loss in muscle mass. As you age, there is more fat than muscle around the bones. You can prevent this by weight-bearing exercises like strength training. Strength training puts stress on your bones, which signals to your body to strengthen them and causes new cells to be added to your bones, according to the National Institutes of Health Osteoporosis and Related Bone Diseases National Research Centre. 

Yoga has many healing and meditative benefits. While it improves flexibility and builds muscle strength, it also helps your posture and protects your spine, and prevents cartilage and joint breakdown. It’s also great for your blood flow and overall mental well-being. At first, it may be difficult to sit through a whole 60-minute yoga class, but once you build up your tolerance, the minutes will fly by.

You are never too old for swimming. It’s an amazing cardiovascular workout with heart-healthy benefits. Swimming keeps your heart rate up but takes some of the impact stress off your body. It helps build endurance, muscle strength and cardiovascular fitness. It also helps maintain a healthy weight, healthy heart, and lungs. All while toning muscles and building strength at the same time. 
Original article can be seen here

My favourite from these is walking, how about you? Is one of the above a favourite of yours ...

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. Always consult your doctor before starting a new exercise routine and any questions and concerns about your medical condition.

All the best Jan

Sunday, 10 November 2019

Remembrance 2019 - We Will Remember Them

We will remember them, and say thank you to the brave men and women,
past and present who fight to preserve our freedoms.

We shall remember you at the 11th hour of the 11th day of the 11th month.

In Flanders' fields the poppies blow
Between the crosses, row on row,
That mark our place: and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie
In Flanders' fields.

Take up our quarrel with the foe;
To you from failing hands we throw
The torch; be yours to hold it high,
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders' Fields.

After the First World War, the poppy was adopted as a symbol of Remembrance.

In the spring of 1915, shortly after losing a friend in Ypres, a Canadian doctor, Lieutenant Colonel John McCrae was inspired by the sight of poppies growing in battle-scarred fields to write the now famous poem called 'In Flanders Fields'.

Jan and Eddie

Saturday, 9 November 2019

Boogie Woogie Stomp Live - Ladyva

Saturday night and music night again. I try to bring something different to music night, other than the dross that has become "mainstream music" This young lady has beauty and brains, a mega talent in my opinion, and no cheap gimmicks and cavorting about the stage half naked. I hope you enjoy and peace and good health to all. Eddie

Some Foods In Season During November

What's in season in November

In November the nights are definitely drawing in as autumn turns into winter, but the fruit and veg in season keeps your mealtimes colourful. Vibrant carrots, sweet potatoes and deep red cabbage make bright side dishes, whilst pomegranates add a pretty finishing touch to a wide variety of recipes. Pack a punch with peppery turnip and horseradish, grated into crisp rosti's or creamy sauces. For something sweet, juicy satsumas and tangerines are perfect for healthy snacks.

Hearty turnips are a classic British winter veg that are in plentiful supply at this time of year. Winter turnips have a peppery flavour that is perfect in warming casseroles, stews and easy one-pot dishes.
Some recipes you may like to try:
Mustard Chicken with winter vegetables, including turnips - see details here 
Turkey Soup, using a mix of vegetables, turnips if liked - see details here

This colourful root vegetable is brilliantly versatile – it can be eaten raw or cooked, and is great in both sweet and savoury dishes. Carrots were most often purple until the late 16th century, when the familiar orange variety we eat today was cultivated by Dutch farmers.
Some recipes you may like to try:
Carrot Cake, a low carb recipe - see details here
Carrot, Orange and Ginger Soup - see details here
Red Roasted Carrots - see details here

Red cabbage
This tightly packed, red-purple brassica has a crisp, peppery flavour. Keep the colour locked in during cooking by adding a dash of vinegar for the most vibrant results. Red cabbage is also delicious raw – (grate) shred it before adding to slaws and salads.
Some recipes you may like to try:
Chicken Legs braised with slow-cooked red cabbage - see details here
Lamb, red wine and rosemary casserole, served with braised red cabbage - see details here
Courgette / Zucchini fritters, with a red cabbage and beet salad - see details here

Jewel-like pomegranate seeds are extremely versatile and add a burst of sweetness to everything they're added to. Choose pomegranates with smooth, shiny skin which are heavy for their size – they'll be juicier. To remove the seeds, cut in half and, using a wooden spoon, bash the back of the pomegranate over a bowl. Pomegranate seeds can be added as a bright finishing touch to all sorts of salads, tagines and side dishes but can also star on their own.
Some recipes you may like to try: 
Pomegranate rosemary spritzer - see details here
Chocolate Low Carb Cupcakes, decorated with pomegranate - see details here
Leafy salad with feta and pomegranate - see details here

Sweet potatoes
These versatile orange spuds have become a popular store-cupboard staple. Sweet potatoes can be treated in the same way as white potatoes and are great for baking, roasting and mashing. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus. The carbohydrate content in sweet potatoes, (and white potatoes), will result in a blood sugar impact in any serving size and many diabetics choose not to eat them. However, sweet potatoes are naturally more nutrient-dense; so if you do choose to eat them they could be the better option between the two! 
Some recipes you may like to try:
Chicken Traybake, with sweet potato, red onions and broccoli - see details here
Vegetable Frittata, with sweet potato, green beans, onion and more - see details here
Roasted sweet potato and carrot soup - see details here

Satsumas and tangerines
Bright citrus fruits bring fresh colour to winter tables, and satsumas and tangerines are at their seasonal peak in November and into December. Perfect for lunchboxes and easy snacks, these juicy fruits are also worth cooking with.
Some recipes you may like to try:
The Holy Kale Salad, with tangerines, tomatoes and more - see details here
Vegan mince pies, using satsumas, pears and more - see details here
'Mary Berry's' mulled wine, a wonderful mix of wine and fruit flavours - see details here

Sweet and earthy in flavour and a beautiful, vibrant purple in colour, beetroot is extremely versatile. Wash your hands as soon as you've finished preparing beetroot, as the purple juice can stain your fingers.
Some recipes you may like to try:
Poached eggs with avocado, beetroot and spinach - see details here
Beetroot and orange soup with mustard seeds - see details here
Baked beets with carrots and leeks - see details here 
Beetroot carpaccio - see details here

Fresh horseradish root gives dishes a deliciously fiery kick. Although traditionally eaten in a creamy sauce with beef, horseradish also works well with fish or earthy vegetables such as beetroot. When cooking with horseradish, add it towards the end to ensure it keeps its punchy flavour.
Some recipes you may like to try:
Sea Bass beautifully marinated in Lime and Cumin, with a Mango Salsa and some horseradish sauce, to taste - see details here
Potato, horseradish and spring onion rosti - see details here

I wonder what would be your favourite from the above?
Mine would be carrots, but then red cabbage is nice too ...

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy ... 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. Not all of the suggested recipes above are low carb. 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, 8 November 2019

Vegan Tempeh Burger with Portobello Bun : Lower Carb Recipe

As regular readers know, this blog brings a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here 

In recent months we have seen that more and more we have regular readers, and followers, who choose to eat vegetarian or vegan. With that in mind I am passing on this recipe suggestion from Naomi Sherman who says … "you’ll need two hands to tuck into this incredible vegan burger. Tender, juicy and flavourful tempeh patties are topped with juicy fixings and cradled between an easy Portobello mushroom bun. Low-carb, yes, but it's high protein, nutrients, and flavour, too!"

Serves Four
16g carbs per serving
16 oz. (450g) tempeh
½ cup (125ml) vegetable stock
2 tbsp. tamari soy sauce
2 tbsp. balsamic vinegar
1 tsp onion powder
½ tsp garlic powder
1 tbsp. dried thyme
4 tbsp. olive oil, divided

4 whole Portobello mushrooms
4 Romaine lettuce leaves

2 tomatoes, sliced

and more to read here

Talking about vegan recipes! Have you tried this 'Cheezy Vegan Broccoli Soup'? more details here 

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

Thursday, 7 November 2019

Chaffles : Low Carb : Keto : Good for Diabetics

The low-carb keto waffle that has taken the world by storm! This recipe gets rave reviews and is the perfect base to get creative. Want savoury chaffles? Add ham and chives. Sweet chaffles? Add vanilla and cinnamon. The possibilities are endless. Why not whip up some delicious chaffles for your next Sunday brunch!

But you may be saying ...
I've not heard of them!
I've not tried one!

Should I try them? 
Well, they certainly fit with my LCHF menu plans, and let me share some more information about them. 

If you haven’t heard of the term “chaffle” yet
It's the latest craze that has taken the diabetes community by storm! 

What is a chaffle you ask?
A chaffle is basically a cheese and egg alternative to bread, cooked in a mini (or regular, just adjust recipes accordingly) waffle maker that can be used for anything from breakfast foods straight through to your after-dinner treat. It basically acts as a base to any creative concoction you can conjure up. 

Why are people with diabetes so excited about chaffles?
Well for one, those of us who love to experiment with new low-carb options now have this new blank canvas to create from. But more importantly, this latest cooking invention can also help keep your blood sugars in check straight from morning till night! That's good news! 

But you don't have to be diabetic to enjoy them, why not give them a try! 

Serves Four
2g net carb per serving
1 oz. / 30g butter
4 eggs
8 oz. / 225g mozzarella cheese

4 tbsp. / 30g almond flour
These chaffles are best eaten straight away but can be frozen and reheated.
Good low-carb options include sugar-free whipped cream, nut butters, or fresh berries. To make the berries juicy like a sauce, heat them for a minute in the microwave, or warm them in a saucepan.

can be seen here

Low-Carb Pantry Essentials
Almond flour/meal and Coconut flour are just two of "some low-carb pantry essentials that are needed to be successful on your road to low-carb living. There are 20 items you should have in your pantry … many of which you might already have! All of them are nutrition packed and perfect for starting your low-carb life. Have fun cooking and baking up a storm!" see more here 

Dear reader, you will find a variety of recipe ideas, and articles, 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, 6 November 2019

Cottage Cheese Is Super Healthy and Nutritious !

Arlene Semeco writes: 
"Why Cottage Cheese Is Super Healthy and Nutritious. 
Cottage cheese is a low calorie cheese with a mild flavour. Its popularity has grown in the last few decades, and it's often recommended as part of a healthy diet. Cottage cheese is not only high in protein but also essential nutrients. For these reasons, it's widely used by athletes and in weight loss plans. This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet.

What is cottage cheese?
Cottage cheese is soft, white, and creamy. It's considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavour. As a result, it has a very mild flavour compared with aged cheeses. Cottage cheese is made from the curds of various levels of pasteurized cow's milk, including non-fat, reduced fat, or regular milk. It's also offered in different curd sizes, usually small, medium, or large. Moreover, it's available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties. You can enjoy this versatile cheese by itself or as an ingredient in recipes.
Summary Cottage cheese is a soft, white cheese with a mild flavour. It’s a fresh cheese offered with different milk fat levels and curd sizes.

Cottage cheese is packed with nutrients.
The nutritional profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added. It has decent amounts of vitamin B6, choline, zinc, and copper. The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar to which some people are intolerant. Notably, protein accounts for over 70% of the calories in cottage cheese.

Summary Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.

How cottage cheese is made.
Making cottage cheese is a simple process. You can even make it at home.
Summary Cottage cheese is made by adding an acid to milk, which causes the milk to curdle. Then, the curd is drained and crumbled to make the final product.

Cottage cheese can help you lose weight.
This is partly because of its high protein and low calorie content.
Summary Cottage cheese is high in protein and calcium, both of which have been associated with weight loss.

Cottage cheese and muscle gain.
Cottage cheese is popular among athletes and people who exercise.
Summary Cottage cheese is packed with casein protein. Casein is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown.

Other Benefits of Cottage Cheese.
Cottage cheese has also been associated with other health benefits.
Summary Cottage cheese can help reduce the risk of developing insulin resistance and heart disease. It can also help improve bone health and provide antioxidant protection.

How to incorporate cottage cheese into your diet.
Cottage cheese's mild flavour and soft texture make it easy to include in your meals and recipes.
For example:
Salads - add it to your favourite salads for extra protein.
Scrambled eggs - it will give your eggs an extra creamy texture.
Summary Cottage cheese is a versatile ingredient that you can incorporate into many different meals and recipes.

It can cause problems for people who are intolerant to dairy.
Cottage cheese is a dairy product, which can cause problems for some people.
Summary Cottage cheese can cause digestive problems if you are lactose intolerant. It can also cause allergic reactions in those who are allergic to dairy or milk proteins.

The bottom line.
Cottage cheese is a curd cheese with a mild flavour and smooth texture. It's high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you are looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat."

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

I wonder … do you like to use cottage cheese? Have you any favourite recipes? 
Do please share them in the comments.
I like these three recipes that use cottage cheese, you may too!
Mini Spinach and Cottage Cheese Frittatas, they are low carb and vegetarian - more details here
Stuffed Courgette / Zucchini Boats, with smoked ham or curried chicken - more details here
Low Carb 'Rice Pudding' - 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, 5 November 2019

Tuesday Trio : Low Carb Recipe Suggestions (4)

It's Tuesday Trio Time
and with the weather here in the UK being very Autumnal
it's a soup theme for this weeks choices

Soup au pistou with walnut pesto
A bowl of vegetarian deliciousness, this is a classic Provençal vegetable soup, with a rich,
earthy walnut pesto twist. Perfect for warming up these cooler Autumnal nights.

Serves Six
2.9g carbs per serving
For the soup
1 tbsp. olive oil
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1/2 fennel bulb, finely chopped
1x 31g pack basil stalks, finely chopped (reserve leaves for pesto)
3 garlic whole cloves
1 x 400g tin chopped tomatoes
200g (7oz) spinach, chopped
1 x 400g tin cannellini beans, washed and drained
1 1/4l (2 pints) good quality vegetable stock
For the walnut pesto
50g (2oz) walnuts, chopped
large bunch basil leaves reserved from soup
40g Parmesan
2 garlic cloves, crushed
125ml (4fl oz.) mild olive oil
1 tsp sea salt 
can be seen here

Creamy Cauliflower Soup
There is nothing so welcoming as a bowl of warm tasting soup and this 'Creamy Cauliflower Soup'
is just so easy - it is rich, tasty and can make an easy option after a busy day at work or play.

Serves Two
3.5g carbs per serving
2 cups Cauliflower flowerets
50 g Butter
½ cup Cream
1 Garlic clove
2 tbsp. Parmesan cheese (grated or sliced)
Salt and Pepper to taste
can be seen

Avocado and Cucumber Soup
Just in case it is not very Autumnal where you live you may appreciate this suggestion!
Perfect for warmer days, the recipe combines avocado, cucumber and green onion.

serves four
12 oz. (English) cucumber, peeled, cut into 4 pieces
2 Fresh California / Hass Avocados, peeled, seeded, quartered
1 oz. green onion, cut into large pieces
2 cloves garlic, peeled
2 Tbsp. cilantro leaves, plus extra for garnish
4 Tbsp. fresh lemon juice
1 cup plain yogurt, plus extra for garnish
1 cup cold water or cold vegetable stock
1 cup ice cubes
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 bowl of the Provençal vegetable soup ... 
See more 'Tuesday Trio' posts here

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, 4 November 2019

It Just Takes Patience ...

Yes, it's look back time again. As I mentioned in this post here we have five wonderful grandchildren, and we were fortunate to spend some fabulous fun days with them back in the summer. This post shows our youngest grandson. He just loves being outside, anything to do with nature, animals etc. he is in his element with a smile from ear to ear ... These photographs show time spent down by the lake and feeding the ducks, we found it a pleasant and relaxing time. 

it was a glorious summer day, and some ducks were swimming in the water

while other ducks came to see what our youngest grandson was doing

come on ducks, see what I've got for you

and if you wait patiently the duck gratefully takes a small piece of bread
a magical moment, that he still talks about today
(all pictures above taken on mobile phones,
I wish I could make the last picture bigger but it goes too fuzzy)

After a lovely few hours it was definitely time for an ice lolly (popsicle), these white chocolate raspberry ones are nice, they are low carb and dairy free, recipe can be seen here

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

Sunday, 3 November 2019

Diabetes : Diabetic : Simple Tips to Lower Your Blood Sugars

When you are a diabetic, good blood sugar levels matter! It is important that you control your blood (sugar) glucose levels as well as you can as too high sugar levels for long periods of time increases the risk of diabetes complications developing. Diabetes complications are health problems which include: Kidney disease; Nerve damage; Retinal disease; Heart disease; Stroke.

Wil Dubois writes:
"Ten Simple Tips to Lower Your Blood Sugars

Tip Number 1: Test, Don’t Guess. 
Of course the first is: Test, don’t guess! To master your blood sugar, you first must know where it is. And if you only check first thing in the morning you’re cheating at solitaire. If you want to truly master your blood sugar you should fearlessly seek out your very worst, highest numbers. That means checking after meals. Don’t let that high number flashing on your meter get you down. Rejoice that you’ve found it. It’s just a problem to be fixed, and as you roll out the rest of these tips, those high numbers are going to come down. 

Tip Number 2: No more monochrome meals! 
While there’s no such thing as a diabetic diet**, there’s only so much your system can handle at once when it comes to foods that turn into sugar quickly. Here’s my advice: Deprive yourself of no food, but limit yourself to one carb portion per meal. Carbs tend to be white in colour: things made of flour, including pasta; potato; rice; and sugar. Oh, and while corn is pale yellow, it’s a white food, too. If you make sure every meal has only one white food, you’ll lower the blood sugar impact of the entire meal. So if you want a baked potato, that’s not the meal to have a dessert with. If you want some ice cream, keep the meal to a pork chop, some green beans, and some cottage cheese (along with cauliflower, the only white-coloured food that isn’t on the white foods list). 

Tip Number 3: The “E” word 
You need to exercise the dreaded E-word: Exercise. But I’m not saying you should go out and buy a treadmill or a gym membership. Rather, look for every excuse to exercise your body. Just use it whenever you can during the normal course of the day. Take the stairs instead of the elevator. Park farther from the door. Go fly a kite. When watching T.V. after dinner, walk around the couch during commercials. 

Tip Number 4: Totally lose it. 
Lose a pound. Or four. If you lose just 7% of your weight, you’ll improve your insulin resistance. That will lower your blood sugar across the board, and dramatically reduce after-meal spikes. How much weight is that, really? Well, it depends on how much you weigh, of course. But if you tip the scales at 200 pounds, 7% is 14 pounds. You could easily shed that in six months by simply eating a few bites less per meal. I know we were taught as children to clean our plates, but it’s far better to throw some food away than to eat more than we need to. 

Tip Number 5: Pretend you’re at a fancy restaurant. 
When you eat out at a nice place, what comes first? Most non-fast food meals start out with a good salad. What could be healthier? Salads are generally low in both calories and carbohydrates. That means they are good for controlling blood sugar and for controlling waist-line expansion. An added bonus: if you get filled up with salad, you’ll be less hungry when it comes to the rest of the meal, so you’ll eat less of the stuff that’s “bad” for your blood sugar log. And eating less of that other stuff will help you with Tip Number 4. 

Tip Number 6: Start Drinking. 
I want you to start drinking a lot of water. (Sorry for the let-down.) In fact, I want you drinking only water. Or skim milk, which tastes pretty much the same to me. Never, ever, ever drink a calorie. Stick with water and drink a lot of it. It’s good for you and, like salad, can help keep hunger at bay. I’d also like you to avoid diet sodas, at least on a regular basis. Although they don’t have any calories, folks who drink a lot of diet sodas have a harder time losing weight. No one is sure why. 

Tip Number 7: Ask your doctor if a dog is right for you. 
Yeah, odd prescription, I know, but dog owners are more active than non-dog owners. Why? Well… picture those big, brown, sad eyes pleading with you: Please take me for a walk! Frankly, most of us have a hard time with self-motivation. We’re tired, over-worked, and stressed out. But we’re human beings. There’s a root word of humane in there somewhere. Often we will do for others what we won’t do for ourselves, and pets are the hardest to say “no” to because of the whole issue of inter-species communication. You can rationalize with your kid about why you’re too busy to play in the park with her, but your dog isn’t going to take “no” for an answer. 

Tip Number 8: See what else is in the medicine cabinet. 
You need to take your medicine, but sometimes meds for the other things that ail you can raise your blood sugar. If you take medicine that raises your blood sugar, talk to your doctor about whether or not there are any alternative meds that will control your other conditions without affecting your blood sugar. Remember that everyone is different. Just because you take medicine on the list doesn’t mean that it raises your blood sugar, or if it does, that it raises it enough to worry about. If your doctor says it’s safe to do so, you can stop taking a suspect med for a few days, carefully monitor your blood sugar and see if it improves. If you want to be a proper scientist, you should then re-start the med to see if the sugar goes up again. And don’t try this at home! Do it only under your doctor’s guidance. 

Tip Number 9: Chill out. 
Back in the really old days (like in the Paleolithic) life had some challenges. Like saber-tooth tigers. What happened when your ancient ancestors encountered a saber-tooth cat? I imagine they threw their hands up in the air, screamed, and ran very far away. To assist in the running, their bodies would dump sugar into their blood for extra energy. Our bodies, to this day, still do that. The problem is that the modern saber-tooth tiger is the overdue electric bill, the dropped cell-phone call, the dinnertime telemarketer, and the annoying neighbour. You can’t run away from any of these tigers. The extra sugar just sits in your body. But you can learn to defeat this ancient biological fight-or-flight response of our bodies by learning how to relax. You need to make time for you. It might be a warm bubble bath in the evening, a good book at lunch, aromatherapy candles, or even kickboxing. Take that saber tooth tiger. Bam! 

Tip Number 10: Tuck yourself in early. 
Not getting enough sleep will raise your blood sugar, and most of us don’t get enough sleep. But you have to. This is medicine for your diabetes. And you need to do two things to get a good night’s sleep: First, you need to budget enough time. That means eight hours, for most folks. The second thing you need to do is purify your bedroom, and that means getting all the electronic gadgets out. Your bedroom is a place to sleep. It does not need a TV. It does not need a computer. It does not need a cell phone.

So there you have it, ten simple things you can do to lower your blood sugar. Notice anything special about these tips? Right! There’s nothing special about them at all. They aren’t bizarre. They aren’t difficult. You don’t have to change your entire life.
These are things you can integrate into the daily life you already live now. And once they become habits—healthy habits—you’ll have taken blood sugar management into your own hands."
Words and picture above from article here

While some diabetics** still choose to eat the 'white foods' as Wil calls them husband Eddie and I don't. How we each live our lives, what food we choose to eat etc. is always a personal choice. Eddie and I have been living the low carb lifestyle for eleven years now, and swap higher carb foods, such as potatoes, pasta and rice for a lower carb alternative which does not cause the blood sugar spikes. Eddie is a Type 2 diabetic. This lifestyle has enabled him to lower and control his blood sugar numbers. I am not a diabetic, nor do I have any underlying health issues, but I choose to live this lifestyle. I have found I feel healthier for it, and my energy levels increased, our choice is to eat low carb, high fat, moderate protein. Both mine and Eddie’s carbohydrate intake is no more than 50g per day, and often less. We have enjoyed many low carb meals over the past eleven years, like these recipe suggestions here, here and here !

Did you know, "we knew how to reverse type two diabetes 100 years ago", read this post here 

Other related posts:
Introduction to low-carb for beginners, read it here 
Just Swap - Doesn't It Make Sense, read it here 
What is LCHF Anyway, read it here
Ways That Having a Pet Can Help Your Diabetes, read it here 
The diabetes diet, (eat foods that don’t raise blood sugar very much), the best foods to control diabetes, read it 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, 2 November 2019

The Weight | Featuring Robbie Robertson | Playing For Change | Song Around The World

Saturday Night Is Music Night on this blog, not a new song, but a great song I reckon. I don't know who the old geezer on the drums is, but he looks familiar LOL. Have a great weekend folks, and peace and good health to all. Eddie

Get Creative With Cabbage : Healthy And Low Carb

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. So perhaps it's time to get creative with cabbage and instead of delicious butter braised cabbage, why not try one (or both) of these recipe suggestions ! 

Italian Chicken Parmesan with Cabbage Pasta : Low Carb / Keto

A simple, creamy chicken parmesan dinner with the added tang of sundried and regular tomatoes. It works just as well for regular weekdays meals as it does for a festive weekend get-together. Serve it on top of butter-fried cabbage strips in place of pasta... delicious!

Serves Four
10g net carbs per serving
Italian chicken stew
2 tbsp. butter for frying
1¾ lbs (800g) chicken breasts, sliced
¼ cup (60ml) tomatoes, sun-dried, coarsely chopped
8 cherry tomatoes, cut into quarters
½ cup (125ml) parmesan cheese, shredded (grated)
1 garlic clove, finely chopped
3 oz. (75g) baby spinach
1½ cups (350ml) heavy (double) whipping cream
salt and pepper
Cabbage pasta
15 oz. (425g) green cabbage, shredded (grated)
2 tbsp. butter for frying
salt or pepper
can be seen here

Asian Cabbage Stir Fry / Crack Slaw : Low Carb

This lovely low-carb dish, Asian Cabbage stir-fry, sometimes known as 'Crack Slaw', is very delicious, and I'm sure that if you don't know this recipe already, it could well become a favourite to include in your menu plans!

Serves Four 
8g net carbs per serving
650 g (1½ lbs) green cabbage
110 g (4oz) butter, divided
1 tsp salt
1 tsp onion powder
¼ tsp ground black pepper
1 tbsp. white wine vinegar
2 garlic cloves, minced
1 tsp chili flakes
1 tbsp. fresh ginger, finely chopped or grated
550 g (1¼ lbs) ground (minced) beef
3 scallions, chopped in 1/2-inch slices
1 tbsp. sesame oil
Wasabi mayonnaise
225 ml (1 cup) mayonnaise
½ tbsp. wasabi paste
Substituting ingredients
You can replace the beef with other kinds of protein like (minced) ground chicken, pork or lamb.
If you have other sorts of cabbage like red cabbage or savoy cabbage, they will work just as fine.

If you don't like mayonnaise you can substitute that for crème fraîche,
sour cream, or even cream cheese.
Storing and reheating
This dish keeps in the fridge for at least 3-4 days. You can also store it in the freezer for up to 4 months.
Thawing and reheating can make the cabbage release its liquids so the dish may be a bit more watery compared to freshly cooked, but this does not affect the flavour of the dish. 
Cooking instructions 
can be found here 

I'm not sure where the name 'Crack Slaw' originated, but those who have tried this, or similar recipes, say it is delicious and addictive so maybe that's a clue?

Is cabbage one of your favourite vegetables, or do you prefer another?

… dear reader, you will find a variety of articles and 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

Friday, 1 November 2019

Welcome November

As we welcome November, we say hello to the eleventh month of the year and the last one to have thirty days. There are many facts about this month and I've included eighteen below. Of course there are many more so please, do feel free to share them in the comments below. 

1. In Anglo-Saxon times, November was known as Blotmonaþ (blood month or sacrifice month). 

2. November is the only month used to represent a letter in the phonetic alphabet. 

3. Although the word November dates back to Old English, the first known use of Novemberish, was by Robert Burns in 1793. 

4. According to research published in 2008, serial killers are more likely to be born in November than any other month. 

5. US Presidential elections are held every four years on the first Tuesday after the first Monday in November. 

6. According to the 17th-century astrologer Richard Saunders: “In this Moneth [November], Melancholy much increaseth.” He recommended eating eggs and honey and vomiting sometimes! 

7. In the US state of Indiana, November is the most likely month for a car to collide with a deer. 

8. “November’s sky is chill and drear, November’s leaf is red and sear [withered].” Sir Walter Scott. 

9. In the USA, November is sweet potato awareness month. 

10. In Finland, November is called “marraskuu” or “month of the dead”. It is the time of souls in Hell. 

11. On Monday, November 11, the planet Mercury will pass directly between the Earth and Sun. Appropriately filtered telescopes or binoculars are necessary for eye-safe viewing. 

12. November 14th is World Diabetes Day 

13. November 16th is National Button Day 

14. November 21st is World Hello Day

15. John F. Kennedy was assassinated on November 22, 1963. 

16. British statesman Sir Winston Churchill born on November 30, 1874. 

17. November’s traditional birthstone is the topaz, usually a yellow to amber colour. The ancient Greeks believed that topaz could make a wearer invisible. A symbol of honour and strength, topaz was also believed to bring longevity and wisdom. 

18. November’s birth flower is the chrysanthemum. Generally, chrysanthemums represent cheerfulness. 

There are so many other interesting things about November, I've only included 18 … you may know of some others, please include them in the comments.
Facts taken from here here and here

And the dead leaves lie huddled and still,
No longer blown hither and thither;
The last lone aster is gone;
The flowers of the witch-hazel wither … 
Robert Frost (1874-1963)

Readers, 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