That's good, it's time for an extra hour of sleep ... but why ?

On Sunday 31 October at 2am, Brits will be afforded an extra hour of sleep when the clocks go back, signalling that winter is well and truly on its way. The annual ritual marks the official end of British Summer Time, which begins when the clocks go forward an hour in late March. So where did the idea for changing the clocks come from and who came up with it, read on for more details.

Well, "Daylight Saving Time (DST) is used to save energy and make better use of daylight. It was first used in 1908 in Thunder Bay, Canada.

What Is Daylight Saving Time?
DST is a seasonal time change measure where clocks are set ahead of standard time during part of the year, usually by one hour. As DST starts, the Sun rises and sets later, on the clock, than the day before.

Today, about 40% of countries worldwide use it to make better use of daylight and to conserve energy.

First Used in Canada in 1908
While Germany and Austria were the first countries to use DST in 1916, it is a little-known fact that a few hundred Canadians beat the German Empire by eight years. On July 1, 1908, the residents of Port Arthur, Ontario, today's Thunder Bay, turned their clocks forward by one hour to start the world's first DST period.

Other locations in Canada soon followed suit. On April 23, 1914, Regina in Saskatchewan implemented DST. The cities of Winnipeg and Brandon in Manitoba did so on April 24, 1916. According to the April 3, 1916, edition of the Manitoba Free Press, Daylight Saving Time in Regina “proved so popular that bylaw now brings it into effect automatically.”

Germany Popularized DST
However, the idea did not catch on globally until Germany introduced DST in 1916. Clocks in the German Empire, and its ally Austria, were turned ahead by one hour on April 30, 1916—2 years into World War I. The rationale was to minimize the use of artificial lighting to save fuel for the war effort.

Within a few weeks, the idea was followed by the United Kingdom, France, and many other countries. Most of them reverted to standard time after World War I, and it wasn’t until the next World War that DST made its return in most of Europe.

Who Invented DST?
If you think Daylight Saving Time is a good idea, thank New Zealand scientist George Vernon Hudson and British builder William Willett. In 1895, Hudson presented a paper to the Wellington Philosophical Society, proposing a 2-hour shift forward in October and a 2-hour shift back in March. There was interest in the idea, but it was never followed through.

In 1905, independently from Hudson, British builder William Willett suggested setting the clocks ahead 20 minutes on each of the four Sundays in April, and switching them back by the same amount on each of the four Sundays in September, a total of eight time switches per year.

First Daylight Saving Bill
Willett’s Daylight Saving plan caught the attention of the British Member of Parliament Robert Pearce who introduced a bill to the House of Commons in February 1908. The first Daylight Saving Bill was drafted in 1909, presented to Parliament several times and examined by a select committee. However, the idea was opposed by many, especially farmers, so the bill was never made into a law.

Willett died in 1915, the year before the United Kingdom started using DST in May 1916. It is not known if he was aware that his idea had become a reality seven years prior to his death in a small town in Ontario.

Benjamin Franklin, the Father of DST?
Many sources also credit Benjamin Franklin with being the first to suggest seasonal time change. However, the idea voiced by the American inventor and politician in 1784 can hardly be described as fundamental for the development of modern DST. After all, it did not even involve turning the clocks. In a letter to the editor of the Journal of Paris, which was entitled “An Economical Project for Diminishing the Cost of Light”, Franklin simply suggested that Parisians could economize candle usage by getting people out of bed earlier in the morning. What's more: Franklin meant it as a joke.

An Ancient Idea
Although modern DST has only been used for about 100 years, ancient civilizations are known to have engaged in comparable practices thousands of years ago. For example, the Roman water clocks used different scales for different months of the year to adjust the daily schedules to the solar time.

Daylight Saving Today
Daylight Saving Time is now used in over 70 countries worldwide and affects over one billion people every year. The beginning and end dates vary from one country to another."
These words, with all relevant research links taken from article here

Well, as it's the weekend, and us Brits have enjoyed an extra hour in bed, why not take time on Sunday to enjoy breakfast. I don't know how you start your day, some people love breakfast, whilst others just grab a coffee! We always take time to start the day with a lovely cooked breakfast. It may just be a simple egg with low carb sausage (the 97% meat variety) - or some scrambled egg with bacon or ham. The photo's and recipe suggestions featured in these posts here and here and here may give you some ideas for a delicious breakfast - doesn't that last one featured, 'low carb vegetarian breakfast casserole' look nice!

Wishing all readers an enjoyable weekend

All the best Jan

Creamy Fish Casserole : Low Carb : Keto : A Great Friday Night Dish

When looking at meal plans I do think 'all-in-one-dishes' are a boon. So convenient, usually easy and a big plus is they can save on the washing up! LOL!

This lovely recipe suggestion is great for a Friday night meal, you may like to give it a try!

Ingredients
Serves 4
7g carb per serving
2 tablespoons olive oil
1 lb (5cups) broccoli
6 scallions (spring onions)
2 tablespoons small capers
1 oz. butter, for greasing the casserole dish
1½ lbs white fish, in serving-sized pieces
1¼ cups (300ml) heavy (double) whipping cream
1 tablespoon Dijon mustard
1 teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon dried parsley
3 oz. butter
For serving (optional)

5 oz. (2½ cups) leafy greens

Useful tips

There are many white fishes to choose from. Here are a few that you could use; Cod, Haddock, Monkfish, Halibut, and Sea Bass. If there’s a broccoli-hater coming to dinner, substitute in Brussels sprouts, asparagus, courgette (zucchini), or mushrooms. Use your imagination and this all-in-one dinner will never get boring.
Need help with weight/measurement conversion

please see here

Original recipe and instructions

can be seen here

Hope you may enjoy this soon ...

A variety of recipe ideas are 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.

All the best Jan

'Time In Nature is Priceless'

Autumn one of my favourite seasons, photograph from post here

"Spending time in nature promotes early childhood development

Want to ensure your child hits their expected developmental milestones? New UBC research suggests living in areas with high exposure to greenspace can help set them up for success.

For the study, researchers at the UBC faculty of forestry and faculty of medicine analysed the developmental scores of 27,372 children in Metro Vancouver who attended kindergarten between 2005 and 2011. They estimated the amount of greenspace around each child’s residence from birth to age five. They also assessed levels of traffic-related air pollution and community noise.

The results highlight the fundamental importance of natural green spaces like street trees, parks and community gardens, authors say.

“Most of the children were doing well in their development, in terms of language skills, cognitive capacity, socialization and other outcomes,” says study author Ingrid Jarvis (she/her), a PhD candidate in the department of forest and conservation sciences at UBC. “But what’s interesting is that those children living in a residential location with more vegetation and richer natural environments showed better overall development than their peers with less greenspace.”

According to the researchers, the reason for this is partly greenspaces’ ability to reduce the harmful effects of air pollution and noise—environmental challenges that have been shown to adversely affect children’s health and development through increased stress, sleep disturbances and central nervous system damage.

“Few studies have investigated this pathway linking greenspace and developmental outcomes among children, and we believe this is the first Canadian study to do so,” adds Jarvis.

The researchers assessed early childhood development using the Early Development Instrument (EDI), a survey completed by kindergarten teachers for each child. The tool measures a child’s ability to meet age-appropriate developmental expectations.

“More research is needed, but our findings suggest that urban planning efforts to increase greenspace in residential neighbourhoods and around schools are beneficial for early childhood development, with potential health benefits throughout life,” says the study’s senior author and UBC research associate, Matilda van den Bosch (she/her).

“Time in nature can benefit everyone, but if we want our children to have a good head start, it’s important to provide an enriching environment through nature contact. Access to greenspace from a very young age can help ensure good social, emotional and mental development among children.”

The study, published recently in The Lancet Planetary Health, includes contributions by researchers at the University of California Berkeley, University of California Los Angeles, Barcelona Institute for Global Health, BC Children’s Hospital and BC Centre for Disease Control."

The above from article here

h/t Marks Daily Apple here

Related Post

'Kids need trees' here

It seems there are a few studies similar to this one ...

I don't think it's just children who benefit from being outside enjoying nature.

I know I enjoy time spent outside and away from social media.

It's wonderful to enjoy a walk, to be outside and to take time to enjoy nature.

How about you? Do please share your thoughts about this article in the comments.

Me (Jan) enjoying a walk,

this is a photograph from a few years back,

I really must get a more recent one taken!
 

You will find a variety of articles, studies and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these 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

Ways To Stop Avocados Going Brown

Avocados are so good for us. Not only are they an amazing source of healthy fats but they are also rich in essential micronutrients like magnesium. Magnesium is responsible for more than 300 reactions in the human body, all of which are essential for keeping us alive, and as a single serve of avocado contains 7% of the recommended daily intake of magnesium, I think I will carry on eating them ...

Sometimes, however, they do tend to go brown, so I am sharing five ways that may help you to stop avocados going brown. Hopefully there is a way that works for you.

1. Keeping The Pit In
This method is an oldie, but a goodie, and most avocado lovers will be familiar with it. But what you’ve likely found is that the fleshy parts around the pit are still prone to oxidization (that’s mixing with the air around it) and browning. But when you pull out the pit, it’s still perfect underneath. You could invest in an avocado hugger, which is a reusable silicone cover that works to prevent your fruit from browning. Keep the pit in, belt the avocado up, store it in the fridge, and it’s good as new!

2. Storing The Avocado In Water
All you need to do here is put your remaining avocado in a glass jar of water, seal it, and pop it in the fridge. It usually prevents the avocado from going brown, but it does leave it with a slightly mushier texture. Recommend this if you’re looking to make a big batch of guacamole, but if you’re after a firm avocado, there’s likely another method for you.

3. Covering It In Cling Film
If we’re trying to prevent the oxidization of the avocado, cling film is a great choice. While it’s not entirely fool-proof, and the use of single-use plastic is a growing burden on the environment, it’s a quick and easy option. Simply wrap the avocado nice and tight (and that part is key) in the cling film of your choice. If you’re looking for a more sustainable option, try a reusable beeswax wrap.

It is important to mention that this method proves quite successful for keeping guacamole fresh for a longer time. When storing it, gently press the wrap down onto the surface of the mixture in a bowl or container to remove all of the air, and you’ll have fresh guacamole for days.

4. Storing The Avocado With Onion
This idea seems a little excessive, but if you’re someone who likes your avocado savoury, it’s worth a try. Simply popping your avocado in an airtight container with a few slices of onion, before storing it in the fridge, is one of the most effective ways to keep the fruit fresher for longer. This is because of the incredible sulphur compounds found in onions that exert a protective effect on the air around them. You’ll find your avocado stays fresh for an extra couple of days with this method.

5. Drizzling The Avocado In Lemon Juice
A quick squeeze of lemon juice over any fresh avocado works as a truly natural preservative. This is due to the ascorbic acid (aka vitamin C) found in lemon or lime juice, adding citrus to an opened avocado helps create a barrier against oxygen that reduces oxidation. As the oxygen reacts with the acid in the juice, it slows down the chemical reaction and prevents browning for a few days.
The above words, and more, can be seen in article here

Have you tried any of these methods? Perhaps you have some tips?

Please share your thoughts and any tips in the comments below.

Related Posts

When Is An Avocado Bad, signs that may tell - see post here

Reasons To Love Avocados - see post here

Sail Away on a delicious Avocado Boat - see post here

If you don't like avocados (and not everyone does) how about these avocado substitutes see here

autumn inspired bowl

perhaps there should be an avocado in it too 😉

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these 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

Cottage Pie, the lower carb way

This Low-Carb Creamy Cottage Pie tastes so good you will never guess the recipe is low-carb! This recipe makes a warm, comforting meal that’s perfect for cooler days. It’s easy enough for a weekday dinner, but inviting enough to serve to company. Everyone will think that the topping is mashed potatoes, but it’s not. Instead, it’s made from mashed celeriac. Celeriac, or celery root stands in as a dead ringer for the mashed potatoes in traditional cottage pie. Celeriac is a weird looking vegetable, perhaps the unsung hero of the vegetable world! It's knobbly, odd-shaped and has a subtle, celery-like flavour … it's also low carb and a favourite in our house.

This Low-Carb Creamy Cottage Pie is a recipe that the whole family will love, whether low-carb, or not. It can be assembled ahead and kept in the refrigerator overnight, covered. When you’re ready for a quick meal, just bring to room temperature, then bake as directed. Enjoy!

Ingredients
Serves Eight
For the topping
1 large celeriac about 16 ounces, peeled and chopped
1 teaspoon sea salt quantity divided
1 clove garlic
2 tablespoons butter
1/4 teaspoon dried thyme leaves
1/2 teaspoon sea salt
1/4 teaspoon black pepper freshly ground
1 1/4 cup cheddar cheese grated, quantity divided
2 tablespoons sour cream
For the filling
1 pound ground (minced) beef
sea salt
black pepper freshly ground
4 ounces red onion (about 1/2 medium) diced
1/4 cup carrots finely chopped
1 clove garlic crushed
1/2 teaspoon dried thyme leaves
1 tablespoon white wine vinegar
1/2 cup heavy (double) cream
1/2 cup sour cream
2 tablespoons chives quantity divided, sliced
1/8 teaspoon red pepper flakes
1/4 teaspoon black pepper freshly ground
1/2 teaspoon sea salt

Instructions
1. Preheat oven to 375º F 190º C gas mark 5. Prepare a 9 X 9 inch baking pan by greasing with butter or coconut oil.
For the topping
1. Place celeriac in a large saucepan. Add about 1/2 teaspoon salt (reserving the other 1/2 teaspoon). Cover celeriac with cold water. Cover saucepan tightly and put over high heat. Bring to a boil, then turn heat to low. Simmer until celeriac is tender--about 10 minutes.
2. While celeriac is cooking, place garlic, butter, thyme, 1/2 teaspoon salt, pepper, 1 cup of cheese (reserving 1/4 cup), and sour cream in a food processor.
3. When celeriac is tender, drain and discard the cooking water. Add celeriac to the other ingredients in the food processor. Pulse until creamy. Taste and adjust seasoning.
For the filling
1. Heat a large skillet (frying pan) over medium-high heat.* When hot, add ground beef. Season lightly with salt and pepper.
2. Cook beef, stirring occasionally until all sides begin to brown. Using a slotted spoon, remove beef to a plate. Discard all but 1 tablespoon of the grease from the pan. Place skillet (frying pan) over medium heat.
3. Add onion and carrots to the skillet (frying pan). Cook, stirring occasionally carrot is tender and onion is beginning to brown on the edges and appears translucent.
4. Stir in garlic. Cook one minute. Add vinegar. cook, scraping up browned bits, until vinegar has almost completely evaporated.
5. Stir in thyme, sour cream and heavy (double) cream. Allow to simmer until thickened. Stir in 1 tablespoon chives (reserving 1 tablespoon for later). Add the cooked ground beef to the mixture and stir to combine.
To assemble
1. Spoon the ground beef mixture into the prepared pan. Spread the celeriac mixture on top. Sprinkle with the remaining 1/4 cup cheese.
2. Bake in preheated oven for 30-40 minutes or until bubbly in the middle and top has started to brown. Remove from oven and allow to cool 10-15 minutes before serving.
3. Sprinkle reserved 1 tablespoon chives over the top before serving.

Recipe Notes
*If using low-fat beef, you may need to use a non-stick skillet (frying pan) or melt a tablespoon of butter in the pan to prevent sticking.
Cauliflower can be used in place of celeriac ... it will still be low carb
Ground (minced) Chicken could be used if preferred
Nutrition per serving
Serving size: 1/8th of the recipe
Fat (g): 25 Net Carbs (g): 6 Protein (g): 18
Need help with weight/measurement conversion
see here

I hope you may give this recipe suggestion a try - from original idea here

Chives ... The smallest and most delicate member of the onion family, chives are a popular herb used in European cookery. They have long, thin green blades that are hollow inside. They have a mild, grassy flavour similar to baby spring onions or young leeks. There is also an Asian variety of chive called Chinese chives, garlic chives or Kuchai.

You will find a variety of recipe ideas 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

It's Sunday, take time to relax

Wishing all readers a Happy Sunday

Find time to relax and enjoy your day.

All the best Jan

Are you struggling with sleep but still fatigued?

"Struggling With Sleep But Still Fatigued? Try This Mineral

Have you woken up from a deep sleep lately, only to feel like you want to crawl back into another?

You’re not the only one struggling with energy right now. But just because it’s common, it doesn’t mean we should accept it as the new norm. Sleep difficulties like insomnia, and endless fatigue and low energy are all tell-tale signs that you could be low in magnesium. While magnesium is found in a wide range of foods that we eat every day, it is still a common deficiency amongst the global population, and it’s even thought to be one of the leading global deficiencies.

Why Does The Body Need Magnesium?
Why is magnesium so important? And can’t we just do without it? Well, unfortunately, the answer is definitely not. Magnesium is an ​​important cofactor (science speak for ingredient) in more than 300 enzyme systems that determine much of what happens in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Magnesium also acts as an electrical conductor that contracts muscles and makes the heartbeat steady - this is why sore muscles often feel relieved after a magnesium soak.

What Are The Common Symptoms Of Low Magnesium?
Symptoms of a mild magnesium deficiency aren’t noticeable as the body has mechanisms to preserve stores, which makes the experience more pleasant, but also difficult to determine. Severe deficiency can be a result of alcohol consumption, the use of certain medications, or malabsorption.

People who are deficient almost always suffer from the following health complaints:-
Fatigue
Seizures
Weakness
Poor appetite
Muscle cramps
Abnormal heart rate
Nausea and vomiting
Numbness or tingling in skin

What Are The Long-Term Effects Of Low Magnesium?
While the initial symptoms of low magnesium are uncomfortable and potentially harmful, long-term magnesium deficiency can contribute to more serious chronic health concerns. Because magnesium has such a prominent role in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation, the effects can be lasting and dangerous.

Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis. This is alongside cardiac and neurological dysfunction within the nervous system.

What Foods Are Good Sources Of Magnesium?
Magnesium deficiency sounds scary, and it’s definitely not something to joke about, but the good news is that not all hope is lost. Remember how I mentioned earlier that magnesium is abundant in so many foods? Well here are some of the best ways to get it:-

Green leafy vegetables such as spinach and swiss chard, dark chocolate, raw cacao powder, sunflower seeds, cashews, flaxseeds, almonds, pepitas, amaranth, buckwheat, black beans, avocado, quinoa, and spirulina.

To increase your magnesium absorption, try these tips:
Avoid calcium-rich foods two hours before or after eating magnesium-rich foods, as the two minerals compete for uptake.

Addressing any underlying vitamin D deficiencies, which play a role in low magnesium.

Limit alcohol intake and quit smoking, these affect the body’s ability to absorb minerals."
The above taken from article by James Colquhoun which can be seen in full here

Please note, the above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, medication, you should contact your local health care provider.

Related Post - Are You Getting Enough Magnesium? - here

You will find a variety of articles/recipe ideas, within this blog. It is important to 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 Night 'Chili Bake' : It's Cheesy, Low Carb / Keto

When you are short on time, look no further than this cheesy low carb/keto chili bake by Libby Jenkinson. It can make a lovely Friday night (or any night) meal. Let the simple ingredients do the talking–ground beef with delicious veggies and flavourful spices. Throw everything in a baking dish, cover with cheese and let the oven do its magic. Serve with fresh cilantro and sour cream!

Ingredients

Serves Four
1 tbsp olive oil
½ cup (2¾ oz.) red onions, diced
2 garlic cloves, crushed
1 lb ground beef
1⁄3 cup red bell peppers, diced
1⁄3 cup green bell peppers, diced
2 tsp ground cumin
1 tsp chili powder
2 tsp tomato paste
1 cup (8½ oz.) canned whole tomatoes
1 cup (4 oz.) shredded cheddar cheese
salt and pepper to taste
For serving
½ cup sour cream
2 tsp fresh cilantro, chopped

Need help with weight, measurement conversion

this should help, see here

Tip
To reduce dishes, you can also cook the beef and vegetables in an oven-safe skillet. When the beef is browned, simply top with cheese and place into the oven.

Recipe instructions

can be seen here

Cilantro is an herb with wide delicate lacy green leaves and a pungent flavour. The seed of the cilantro plant is known as coriander. Although cilantro and coriander come from the same plant, their flavours are very different and cannot be substituted for each other. (Some countries refer to the cilantro as coriander, so any references to "fresh coriander" or "coriander leaves" refer to cilantro.) It can be easily confused with flat-leaf parsley in appearance, so be sure to sniff carefully. Look for a bunch with un-wilted leaves in medium green. Found fresh year round in most markets.
Information about Cilantro from here

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. If you have any food likes / dislikes, 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

October often brings a wonderful mix ...

It is the month;

When the smallest breeze

Give us a shower

Of autumn leaves.

Bonfires and pumpkins,

Leaves sailing down -

October is red

And golden and brown.

- author unknown -

It is the time for getting organised for Autumn and Halloween

with a mixture of colourful pumpkins that you may have picked at a local pick your own farm.

It can be a good time to be young at heart!

Who can resist Winnie the Pooh, and this Autumn themed giphy

... not me

It is the month for wonderful soups

like this Celeriac and Bramley Apple Soup, so welcome on a cooler day

more details here

Dear reader, we bring a variety of articles/recipe ideas 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.

All the best Jan

Porcini and Green Lentil Bolognese with Courgetti : Low Carb

Now, I enjoy eating meat, but I know there are readers who do not. In fact a friend of mine makes it a rule to go 'meatless' one evening each week! We each have to choose our eating choices, habits etc and which recipes we include in our meal plans.

This blog does offer a wide variety of recipe ideas, for your consideration, and by doing this it should be pointed out that not all may be suitable for YOU. If you may have any food likes / dislikes, 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 ...

Now, having said that, 'folks' say this is a very tasty dish, and I hope you may give it a try soon!

It's a veggie Bolognese and has heaps of flavour from the porcini mushrooms – it works out at 5.8grams of carbohydrate per serving. So if you are living the LCHF lifestyle this could fit nicely into your meal plans! What do you think ...

Ingredients
Serves Four

2 medium courgettes (zucchini)
40 g porcini mushrooms
1 tbsp olive oil
1 onion, finely chopped
1 leek, finely sliced
2 cloves garlic, finely chopped
1 x 400g tin chopped plum tomatoes
1 tbsp reduced salt soy sauce
1 tsp dried thyme
250 g chestnut mushrooms, chopped
250 g cooked green lentils, drained and rinsed
A big handful of parsley leaves, chopped

Method

1. Make the courgetti with the courgettes. You can do this with a spiraliser or a vegetable peeler to make long ribbons, then roll up and slice cross-sectionally. Set aside. (some supermarkets sell these already cut/prepared). 
2. Soak the porcini mushrooms in just enough hot water to cover, until soft. Drain and chop, but reserve the soaking liquid.
3. Heat olive oil in a non-stick pan over a medium heat and sauté the onions and leek for around 6-8 minutes or until soft. Add the garlic, tinned tomatoes, soy sauce, thyme, chestnut mushrooms and porcini mushrooms and mix through.
4. Add the lentils and cook on a medium-to-low heat for the next 15-20 minutes, adding splashes of porcini liqueur. The mixture should be softened and should thicken over time, without being watery. When ready, stir through the parsley and spoon over the courgetti.

Tip

If you prefer, blanch the courgetti in boiling water for 1-2 minutes to soften slightly.

Each Serving

5.8g Carbs  4.2g Fat  3.5g Protein
See original recipe idea here

Related Recipe Suggestions

Courgette / Zucchini Gratin : A tasty low carb light meal or side dish : see here

Diabetic Friendly Courgette / Zucchini Recipes : Lower Carb : see here

All the best Jan

'Low carb for improved vision and health'

 Ophthalmologist recommends low carb for improved vision and health

"How are doctors using low-carb diets to help their unique patient populations? Meet Mexican ophthalmologist Dr. Ana Lorenzo, who is helping reverse her patients’ diabetic retinopathy.

As a specialist cataract surgeon in Mexico City, Dr. Ana Lorenzo is an expert in the delicate operation that removes the cloudy lens from a patient’s eye and replaces it with an intraocular lens for clearer vision.

As part of her post-surgical care, she always closely examines her patients’ retinas. She hopes she will find that she’s not too late to help them protect, and even improve, their vision. And a low-carb diet is one her favourite tools to help.

When she examines the thin layer of tissue at the back of the eye that is essential for vision, she is looking for evidence of diabetic retinopathy.

Chronically high blood sugar, as well as uncontrolled high blood pressure, damages the retina’s intricate blood vessels. Such diabetic damage is one of the leading causes of vision loss in the world.

Research shows that people with diabetes are twice as likely to develop cataracts, so her surgical population is already at higher risk of having diabetes, and therefore having some damage to their retinas, even if it’s not yet been diagnosed.

Dr. Lorenzo sees evidence of diabetic retinopathy all too often.

“In Mexico, diabetes and prediabetes are frequent problems,” says Dr. Lorenzo, explaining that Mexico has among the highest rates of diabetes among developing countries. Undiagnosed diabetes is common.

“Many of my patients don’t know they have diabetes or prediabetes, “ Dr. Lorenzo says. “But I can see evidence of diabetic retinopathy when I look in their eyes.”"

Please continue reading article here

Dear reader, you will find a variety of articles and 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.

All the best Jan

Chocolate Cup Cake Day - 18th October - The Lower Carb Way

Monday 18th October 2021 is Chocolate Cup Cake Day ! Yes, you read it right! 😀

The cupcake dates back to 1796, and is also known as fairy cake or patty cake. It is a small cake designed to be eaten by one person. They are often baked in a small thin paper or aluminium cup. Like larger cakes, frosting and other cake decorations, such as sprinkles, are common on cupcakes. They are often sweet and include frosting. Some specialized bakeries sell only cupcakes.

The first cupcake can be traced back to 1796, when a recipe for "a cake to be baked in small cups" was written in American Cookery by Amelia Simmons. 

In the early 19th century, there were two different uses for the name cup cake or cupcake. Before muffin tins were widely available, the cakes were often baked in individual pottery cups, ramekins, or molds. They got their name from the cups they were baked in. The name "fairy cake" is a description of its size. English fairy cakes vary in size more than American cupcakes. They are normally smaller and are rarely topped with much icing.
The above words, and more, can be seen here

In honour of cup cake day I am sharing a recipe for Chocolate Low Carb Cupcakes, they are nice to eat anytime ... but also prove popular at Halloween.

I first came across this recipe back in 2018. It is from Ewelina, who is a Type 1 diabetic and enjoys baking. It's a quick and easy low carb recipe, that can be enjoyed anytime, but with Halloween approaching could be perfect for a Halloween get-together. These are moist, dense and truly delicious low carb chocolate cupcakes, that will amaze everyone. If your Covid restrictions allow, why not share them with a few friends, they are sure to enjoy them ...

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

Preparation
1. Preheat oven to 170 C and prepare 6 muffin cases (if you use smaller, cupcake cases you will need around 10 – 12)
2. Place the flour, cocoa powder, xylitol, baking powder, salt and butter and using electric mixer beat on a slow speed until you get a sandy consistency and everything is combined.
3. Whisk the milk, egg and vanilla extract in a jug and slowly pour into the flour mixture. Beat to combine it for couple of minutes.
4. Spoon the mixture into the paper cases until two-thirds full and bake in a preheated oven for 25-30 minutes, or until the sponge bounces back when touched. A skewer inserted in the centre should come out clean. Set aside to cool down.
5. For the topping whip the cream with xylitol. Add mascarpone cheese and combine together. Using piping bag decorate the cupcakes. You can use some pomegranate for decoration

I hope you enjoy Cup Cake Day ...

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

Pumpkin - Health Benefits

With the change of season we welcome back a favourite flavour; the pumpkin! From pumpkin spice lattes to big Halloween decorations, this savoury orange fruit will be everywhere you look; and did you know you can eat every part of a pumpkin? Yes, from the skin to the seeds and even the stalk, you can eat it all roasted or steamed, sweet or savoury.

With so many ways to enjoy pumpkin, you may also be interested in knowing the top health benefits of eating this versatile fruit so that you can enjoy your snacks and dishes guilt-free.

1. Low Calorie, High Nutrient Content
Being 90% water, pumpkins are a low-calorie food with plenty of beneficial nutrients. They’ve got more fibre than kale, more potassium than bananas, and are full of magnesium, manganese, and iron. Pumpkins are also a great source of Vitamin A, Vitamin C, and Riboflavin.

2. Powerful Anti-Inflammatory
We shared in an earlier article how pumpkin seeds, or pepitas, are a perfect snack and work as well as non-steroidal anti-inflammatory drugs in reducing symptoms of inflammation. Plus, they’re even better than drugs because they taste great and don’t have any of the negative side-effects!

3. Anti-Cancer Properties
Pumpkins are incredibly rich in beta-carotene, an antioxidant that has been linked with reducing the risk of cancer. Studies have shown that populations with high levels of beta-carotene in their diet had lower population-wide rates of cancer.

4. Great Source Of Protein
One serve of pumpkin provides 4% of recommended daily protein values, which is great news for non-meat eaters looking to increase their protein intake.

5. Good For Your Eyes
Vitamin A is essential for good eye health, helping the retina absorb and process light, and pumpkins contain around 245% of your daily requirement in just one serving! Additionally, lutein and zeaxanthin, two antioxidants found in pumpkin, support the prevention of cataracts and may slow the development of macular degeneration.

6. Supports Your Immunity
The large amounts of Vitamin A and Vitamin C found in pumpkin help protect your body and recover more quickly from infections, viruses, and diseases. Pumpkin oil can also help fight against bacterial and fungal infections.

7. Good For Your Skin
The properties of pumpkin can protect your skin from harmful UV rays, plus the pulp is a popular ingredient in natural face masks that leave your skin looking fresher and younger.

8. Helps Treat Baldness
While chemical treatments exist to treat baldness, they come with a number of side effects. The natural pumpkin seed oil alternative encourages hair growth by blocking the body’s process of creating a particular hormone that shrinks hair follicles.

9. Helps Heal Wounds And Burns
Pumpkin oil has been found to have healing properties, with tests on second-degree burns on rats showing a positive impact on the closing of wounds by increasing the production of collagen by 65%.

10. Good For The Heart
The high amount of potassium found in pumpkin is great for the heart, regulating blood pressure and supporting cardiovascular health. Studies have indicated that the consumption of the right amount of potassium is as important for hypertension and high blood pressure as is the minimization of sodium intake.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix, as it typically contains added sugars and syrups.

A word of caution … Pumpkin is mildly diuretic and could be a problem for people who take certain medications, especially lithium.

Most words above from article here

looking back at a favourite photograph

grandson with a lovely pumpkin, photo taken in 2014 ...

it will soon be time for the 2021 pumpkin!

Chocolate Pumpkin Pie, it's low carb

you may like to try this recipe suggestion

see more details here

You will find a variety of articles/recipe ideas, within this blog. It is important to 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

Thank You, for reading our blog

This blog first started back in December 2010 … and we are still here … doing our best to post a wide selection of articles.

We enjoy ... presenting articles, studies, news items, thoughts, recipe ideas, photographs, some music and even a cartoon every now and then, for all to read. It is a mix which we hope includes something for everyone to read and enjoy!

We firmly believe in the LCHF lifestyle, and how low carb choices can help diabetics.

We would like to to say a big thank you to ALL our readers, and those who do take time to stop and leave a thought or comment, you are appreciated.

Included here are just a few thank you's from the many different countries who use this blog, with some apologies, because we know there are many languages that do not appear here.

THANK YOU to all.

merci, danke, tak, terima kasih, xie xie, grazie, dziekuje, obrigado, spasibo, gracias, tack, tesekkür ederim, do jeh, Дякую, thank you.

Good Luck and Good Health To All

Jan and Eddie

Happy Friday Wishes ... enjoy some low carb Cheese Scones

Happy Friday and weekend wishes to you.

Why not take time to sit down and enjoy a

Cheese Scone, these are low carb.

Lovely to dunk in (low carb) soup, or can be enjoyed as a snack on their own,

or add some ham or bacon.

Recipe details can be seen here

A variety of recipe ideas are 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.

All the best Jan

Three Common Nutrient Deficiencies

Most Common Nutrient Deficiencies Impacting Your Energy and Mood

Dizziness, low energy, fatigue, headaches… These are all common signs that your body is telling you it needs more of a certain nutrient so it can keep you healthy.

In our modern, fast-paced, and nutritionally-starved world, deficiencies are all too common. Even if you’re not struggling with a nutrient deficiency, most of us are likely to have suffered from low levels of nutrients in the past, or will do in the future.

To break down the important science, nutrients are those little things that foods are broken into when they’re digested, and each essential nutrient is responsible for activities in the body - important ones that keep us alive. Essentially, it’s a broad term that covers our foods, from macronutrients like protein, carbs, and fats, to micronutrients - our vitamins and minerals that are harder to keep track of.

They’re called essential because the body can’t produce them alone; they need to be enjoyed through the diet. That’s why having a broad and balanced diet is key to good health. So when we aren’t getting the right amount for our daily needs, the essential functions they support in the body start to falter. And that’s where those nagging symptoms of dizziness and low energy begin to set in.

Working out exactly what nutrient you are deficient in can be a lengthy, expensive, and draining process, so a lot of medical research is focused on determining the most common nutrient deficiencies - that is, the ones you are most at risk of, and the ones you are least at risk of.

Here Are The Top 3 Of The Most Common Nutrient Deficiencies (& Quick Tips On How To Fix Them):

1. Iron
It is estimated that 80% of the population suffers from iron deficiency and 30% suffer from anaemia, which is prolonged or chronic iron deficiency. One of the most noticeable symptoms of iron deficiency is fatigue and lack of energy. Other symptoms can be weakness, pale skin, shortness of breath, dizziness, headaches, brittle nails, fast heartbeat, strange cravings for non-food substances like ice or dirt (called pica), cold hands and feet, tingling, or a crawling feeling in the legs.

There are many plant-based and animal sources of iron that include (but are not limited to) spirulina, legumes, dark green leafy vegetables, pistachios, seeds, quinoa, broccoli, dark chocolate, raw cacao powder, shellfish, grass-fed liver and organ meats, grass-fed red meat, pasture-raised poultry, tuna, sardines, and eggs. It’s also important to eat your iron with vitamin C as this is essential for the body!

2. Zinc
Zinc is an often overlooked nutrient, which in itself is contributing to the further development of chronic disease. This mineral is ​​necessary for proper immune function, normal thymus gland function, and protection of the thymus from cellular damage. It is required for protein synthesis (that is making protein within the body), cell growth, and wound healing, as well as normal skin function. Zinc is also essential for the maintenance of vision, taste, and smell and is critical to healthy male sex hormones and prostate function.

While there is a whole raft of ways that a zinc deficiency (or even just low levels) can have a serious impact on the body, there is also an abundance of zinc-rich foods that can bring you back to health. These include pumpkin seeds, hemp seeds, chickpeas, lentils, cashews, mushrooms, spinach, avocado, grass-fed meat, pasture-raised dairy products, and oysters.

3. Magnesium
Although magnesium is found in a wide variety of foods it is still a common deficiency amongst the population. In fact, it is believed to be the leading global deficiency. Symptoms of a mild deficiency aren’t noticeable as the body has mechanisms to preserve stores, but interestingly severe deficiency can be a result of alcohol consumption, the use of certain medications, or malabsorption - all elements of a modern lifestyle.

Your best bet for magnesium-rich foods is plant-based sources, including green leafy vegetables such as spinach and swiss chard, dark chocolate, raw cacao powder, sunflower seeds, cashews, flaxseeds, almonds, pepitas, amaranth, buckwheat, black beans, avocado, quinoa, and spirulina.

These are just three of the top deficiencies.
Above words taken from article by James Colquhoun here

Please note, the above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, medication, you should contact your local health care provider.

You will find a variety of articles/recipe ideas, within this blog. It is important to 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

Chicken can make a lovely midweek dish, which is low in carbs

Creamy Spinach Chicken : So Delicious and Low in Carbs

Perfect for a midweek or any-day dinner; cook your chicken breasts until tender in a thick, creamy sauce. Adding fresh baby spinach and zingy lemon juice just ups the flavour, why not try it and see!

Ingredients
Serves Four
100g drained sundried tomatoes, sliced lengthways, plus 1 tbsp oil from the jar
600g chicken breast fillets
5 tsp cornflour
1 red onion, thinly sliced
3 garlic cloves, crushed
½ chicken stock cube, made up to 100ml
250g baby spinach
½ lemon, juiced
150ml single cream

Method
1. Put the sundried tomatoes in a small, heatproof bowl and cover with 200ml boiling water; set aside.
2. Lay the chicken breasts between 2 pieces of clingfilm and use a rolling pin to gently bash the thickest parts to flatten them a little, so the breasts are an even thickness. Season with salt and lightly coat with 4 tsp cornflour. Heat the sundried tomato oil in a large, deep, lidded frying pan over a medium-high heat, then fry the chicken breasts, without turning, for 4-6 mins each side until golden and cooked through. Transfer to a plate and cover to keep warm.
3. Reduce the heat to medium-low, add the onion and garlic and cook for 10 mins, stirring occasionally, until softened; add a splash of water if it starts to catch. Add the stock and sundried tomatoes
4. Mix 1 tsp cornflour with 2 tbsp water in a small bowl. Stir the cornflour mixture, lemon juice and cream into the pan and simmer for 2 mins until thickened. Return the chicken to the pan, stir through the spinach until wilted, cover and cook for 2-3 mins more until the chicken is warmed through, then serve.
Nutrition
Per Serving: 8.7g Carbs 3g Fibre 16g Fat 40.1g Protein
Original idea here

Happy Midweek Wishes

an autumn inspired bowl

hope you agree, a pleasure to see

A variety of recipe ideas and articles are 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

'Ultra-processed foods and cancer risk'

 The Link Between Processed Foods and Cancer

Emerging research has resurfaced from the international peer-reviewed medical journal, The BMJ, and has found a strong correlation between the consumption of ultra-processed foods and the increased risk of cancer. Previous studies have found links between ultra-processed foods and their contribution to increasing the risk of cardiometabolic disorders, such as obesity and hypertension. This was one of the first studies to specifically focus on the link between the level of food processing and cancer risk - but it echoes concerns that many in the health and nutrition community have been vocal on for years.

This large study found a 10% increase in the proportion of ultra-processed foods in the diet was associated with an increase of more than 12% in the risk of overall cancer and 11% in the risk of breast cancer. The study involved 104,980 participants aged at least 18 years from a French cohort.

From 2009 to 2017 dietary intakes were collected using repeated 24-hour dietary records, tracking participants’ consumption of 3300 different food items. The results indicated ultra-processed fats, sauces, sugary products, and drinks were associated with an increased risk of overall cancer, and ultra-processed sugary products were associated with the risk of breast cancer.

Worrying Increase In Ultra-Processed Food Consumption
Increasingly over the past decades, diets in many countries have shifted towards a dramatic increase in the consumption of ultra-processed foods. The shift to higher consumption of these food products can be largely put down to being conceived as safe, convenient, tasty, and affordable.

Studies considering food consumption habits, including household food expense surveys and supermarket sales, have found ultra-processed food products contribute to between 25% and 50% of total daily energy intake. Americans are said to receive 61% of their calories from highly processed foods.

This new research sheds important light on the dangers of these commonly purchased and consumed foods, and will hopefully contribute to the changing perception that processed foods are not as harmless as once thought.

Key Cancer-Causing Characteristics
Several characteristics of ultra-processed foods may be involved in causing cancer. The higher content of total fat, saturated fat, and added sugar and salt, along with a lower fibre and vitamin density are of considerable concern. These components are contributors to inflammation in the body, and chronic inflammation has been found to increase cancer risk.

Neo-Formed Contaminants In Processed Foods
Beyond their nutritional make-up, the industrial preparation of these foods (particularly heat treating for flavour and digestibility) could be contributing to their carcinogenic properties. Acrylamide, heterocyclic amines, and polycyclic aromatic hydrocarbons are present in heat-treated processed food products and have been linked with cancer risk. Additionally, dangerous materials and chemicals found in processed food packaging including fluorine and poly-fluoroalkyl substances (PFASs), have been linked with fertility and thyroid problems, developmental delays in children along with increased cancer risks.

While this research only uncovers patterns and correlations between processed food consumption and cancer risk, the researchers consider the findings to be significant and worthy of further investigation. Hopefully, ultra-processed foods will continue to be the subject of close scientific scrutiny and perceptions of these nutritionally devoid products will change.

Words above from article here

Perhaps even more reason to eat whole fresh food!

Dear reader, you will find a variety of articles, studies and recipe ideas 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

Apple Cake, the lower carb way

Sharing a recipe from Karen at Fork-Freedom, she says, "Everything you love about Autumn/Fall in one recipe! Enjoy the warmth of the cinnamon, the sweetness of the apples, and slight hints of lemon. A lower carb, grain free and sugar-free recipe suggestion.

Ingredients

8 servings
1 1/4 cup (140 g) blanched almond flour
1/4 cup (24 g) coconut flour
1/2 tsp. baking soda
1/2 tsp. xanthan gum
1/2 tsp. sea or kosher salt
1 tsp. baking powder
2 tsp. ground cinnamon
3 apples, peeled, cored and sliced thin
1/4 cup (56g) butter or ghee, room temp.
1/2 cup xylitol or Swerve powdered
1/4 cup juice from lemon (about 1 and 1/2 lemons)
4 eggs, room temp
1 tsp. vanilla extract
Caramel sauce drizzle (optional and so good!)

Directions
1. Preheat oven to 350 degrees F. Grease a 9-inch Bundt pan with oil (well)
2. In a small bowl, add almond flour, coconut flour, baking soda, xanthan gum, baking powder, salt, and cinnamon. Put aside.
3. In a standing mixer with the paddle attachment, add the room temperature butter and sweetener (xylitol or Swerve). Beat on high for 3 minutes until it is light and fluffy.
4. Turn the mixer to medium high and add 1 egg at a time, making sure it’s incorporated into the batter before adding the next. When all eggs are added, add the vanilla.
5. Add half of the lemon juice. Add the dry mixture to the bowl, mix and then add the remaining lemon juice.
6. Fold in the apples with a spatula. Batter should be light and airy. Add to the Bundt pan and spread to even out the top.
7. Bake for 35 minutes until edges are slightly brown and toothpick comes out clean.
8. Place on a cooling rack for 10 minutes. After 10 minutes, take the cake out of the pan by placing the cooling rack over the pan and flipping it over.

Please see original recipe, and more, here

 

Low Carb Flours
Many 'low carbers' use almond flour and coconut flour, but if you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour, and how to use them in your old regular high carb recipes is a common question.
More about Low Carb Flours (and Low Carb Cake ideas) can be seen here

Related Posts

Apples - Five Health Benefits - see here

A is for Apples - How do you eat yours? - see here

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