The bubble bursts.
Eddie
Please check out our website www.lowcarbdiabetic.co.uk We created and maintain this site without any help from anyone else. In doing so, we do not receive direct or indirect funding from anyone. We do not accept money or favours to manipulate the evidence in any way. Please visit our Low Carb food and recipe blog www.lowcarbdietsandrecipes.blogspot.com
Wednesday 30 November 2022
Tuesday 29 November 2022
'There are physiological reasons why your brain feels full up after a day’s work'
Sharing an interesting article posted by Dr Katharine Morrison at Diabetes Diet site
We can all recognise from our own experience that as a long day goes on, our performance on mental tasks gets worse. In chess players for example, as the game goes on over several hours, they take longer to make decisions, and they make more mistakes. This is known as cognitive fatigue.
It has been found that the cognitive control centre in the brain is in the left, lateral, prefrontal cortex.(LLFC).
The LLFC is responsible for higher level thinking. It is what causes you to be inhibited. It shuts down with alcohol and leads to impulsive behaviours. It has reduced activity in functional MRI studies as you become more and more cognitively fatigued. The LLFC helps you think through choices. So how does cognitive fatigue happen? As a matter of interest the role of glucose has already been studied and it has been found that this does NOT vary in non- diabetic subjects.
Researchers did experiments with people to induce cognitive fatigue. They had to look at letters and indicate whether the letter was if it was a consonant or a vowel if it was red or if it was upper or lower case if it was green.
Both groups did this for six hours, but one group had much less switching around than the other, so that there was an “easy” group and a “hard” group. They all sounded terribly tedious to me!
The hard group made more mistakes than the easy group, but of course the task was harder to start with. The hard group got a little bit more tired at the end, but both groups were pretty fatigued. The hard group took longer to respond all through the testing hours, but they didn’t take longer by the end of the task. So, overall, there was no clear indicator that could determine who had done the easy tasks or the hard tasks.
The researchers then started adding a new game after the six hours. The subjects were told that they would now play a “reward game”. For instance:
Would you rather have a 25% chance of earning $50 or a 95% chance of earning $17.30?
Would you rather earn $50 but your next task session will be hard or earn $40 and your next task session will be easy?
It has been previously shown that as people become more fatigued they will tend to pick the low- cost choice over the high- win choice. Perhaps we all recognise that after a difficult workday we may be more likely to go with the flow and do something easy rather than the “best” thing. We often don’t feel we have much decision- making power left. I know this is a factor for prescribing more antibiotics on a Friday afternoon.
Interestingly pupil dilatation is a physiologic measure that demonstrates when your brain is “full up”.
When you are interested in something your pupils dilate a little. In the hard group, as time went on, pupil dilatation stopped and constricted in some people. In the easy group however, the dilatation continued through the tasks.
By doing a very fancy labelled hydrogen MRI on the subjects they looked at differences in brain metabolites in the LLPC area of the brain during the tasks.
They found that the level of glutamate and glutamic acid rose in the LLPC but not other metabolites and not in other parts of the brain. They also found that the glutamate leaked from inside the cells to outside the cells.
It is statistically significant that the higher the levels of glutamate in the LLPC, the more likely you are to just make the easy decision as opposed to really think things through.
Perhaps a good night’s sleep is clearing out the excess glutamate in the LLPC and allowing you to perform well the next day.
My comment: The hours pilots and air traffic controllers work are highly regulated because of the effect of fatigue on decisions and performance. Yet, this does not extend to GPs and hospital doctors to anything like the same extent. It is considered important for lorry drivers. For all drivers and for all students, particularly before exams, it is a good idea to recognise that we are all human. Tiredness isn’t something that you can really overcome with will power.
Adapted from Medscape, Why our brains wear out at the end of the day, F Perry Wilson Aug 15 2022
We can all recognise from our own experience that as a long day goes on, our performance on mental tasks gets worse. In chess players for example, as the game goes on over several hours, they take longer to make decisions, and they make more mistakes. This is known as cognitive fatigue.
It has been found that the cognitive control centre in the brain is in the left, lateral, prefrontal cortex.(LLFC).
The LLFC is responsible for higher level thinking. It is what causes you to be inhibited. It shuts down with alcohol and leads to impulsive behaviours. It has reduced activity in functional MRI studies as you become more and more cognitively fatigued. The LLFC helps you think through choices. So how does cognitive fatigue happen? As a matter of interest the role of glucose has already been studied and it has been found that this does NOT vary in non- diabetic subjects.
Researchers did experiments with people to induce cognitive fatigue. They had to look at letters and indicate whether the letter was if it was a consonant or a vowel if it was red or if it was upper or lower case if it was green.
Both groups did this for six hours, but one group had much less switching around than the other, so that there was an “easy” group and a “hard” group. They all sounded terribly tedious to me!
The hard group made more mistakes than the easy group, but of course the task was harder to start with. The hard group got a little bit more tired at the end, but both groups were pretty fatigued. The hard group took longer to respond all through the testing hours, but they didn’t take longer by the end of the task. So, overall, there was no clear indicator that could determine who had done the easy tasks or the hard tasks.
The researchers then started adding a new game after the six hours. The subjects were told that they would now play a “reward game”. For instance:
Would you rather have a 25% chance of earning $50 or a 95% chance of earning $17.30?
Would you rather earn $50 but your next task session will be hard or earn $40 and your next task session will be easy?
It has been previously shown that as people become more fatigued they will tend to pick the low- cost choice over the high- win choice. Perhaps we all recognise that after a difficult workday we may be more likely to go with the flow and do something easy rather than the “best” thing. We often don’t feel we have much decision- making power left. I know this is a factor for prescribing more antibiotics on a Friday afternoon.
Interestingly pupil dilatation is a physiologic measure that demonstrates when your brain is “full up”.
When you are interested in something your pupils dilate a little. In the hard group, as time went on, pupil dilatation stopped and constricted in some people. In the easy group however, the dilatation continued through the tasks.
By doing a very fancy labelled hydrogen MRI on the subjects they looked at differences in brain metabolites in the LLPC area of the brain during the tasks.
They found that the level of glutamate and glutamic acid rose in the LLPC but not other metabolites and not in other parts of the brain. They also found that the glutamate leaked from inside the cells to outside the cells.
It is statistically significant that the higher the levels of glutamate in the LLPC, the more likely you are to just make the easy decision as opposed to really think things through.
Perhaps a good night’s sleep is clearing out the excess glutamate in the LLPC and allowing you to perform well the next day.
My comment: The hours pilots and air traffic controllers work are highly regulated because of the effect of fatigue on decisions and performance. Yet, this does not extend to GPs and hospital doctors to anything like the same extent. It is considered important for lorry drivers. For all drivers and for all students, particularly before exams, it is a good idea to recognise that we are all human. Tiredness isn’t something that you can really overcome with will power.
(Dr Morrisons comments are shown in italic script)
The above words and picture taken from post/article here
All the best Jan
Monday 28 November 2022
Broccoli and Smoked Salmon Omelette
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I said to Jan, "I'll cook breakfast tomorrow, what would you like?"
Her reply was "Broccoli and Smoked Salmon Omelette please"
Ingredients
For One
1 tbsp olive oil
100g Tenderstem® Broccoli, each piece cut into 3
Half a small red onion, finely sliced
3 large free-range eggs
Knob of butter
2 tbsp cream cheese
1 tbsp chopped chives
Salt and pepper
50g smoked salmon, cut into strips
Method
1. Heat the olive oil in a small non-stick frying pan (around 15cm diameter) and gently sauté the Broccoli and onion, until softened and onion starting to become golden. Remove from the pan and keep to one side.
2. While the onion and Broccoli are cooking, mix together the cream cheese and chopped chives. Season with salt and pepper.
3. Return the pan to the hob, increase the heat and add the butter. Break the eggs into a bowl and whisk together with a fork. Season with salt and pepper.
4. Once the butter is bubbling, add the eggs. Swirl around the pan and either using a fork or rubber spatula, stir around until the eggs are almost set. Spread to cover the surface and leave to continue cooking for a minute or so, until the top of the eggs are almost set, with just a little liquid on the surface.
5. Spoon the onion and Broccoli onto one half of the omelette. Add the cream cheese and finally lay over the salmon. Tilt the pan and carefully fold over the other half of the omelette on top of the filling. Slide onto a plate and serve with a green salad.
Tip... Fried bacon or chorizo are delicious alternatives to smoked salmon. You could also add a pinch of dried chilli flakes into the pan with the onion and Broccoli for a kick.
Original recipe idea from the ‘Tenderstem’ site here
Eddie
1 tbsp olive oil
100g Tenderstem® Broccoli, each piece cut into 3
Half a small red onion, finely sliced
3 large free-range eggs
Knob of butter
2 tbsp cream cheese
1 tbsp chopped chives
Salt and pepper
50g smoked salmon, cut into strips
Method
1. Heat the olive oil in a small non-stick frying pan (around 15cm diameter) and gently sauté the Broccoli and onion, until softened and onion starting to become golden. Remove from the pan and keep to one side.
2. While the onion and Broccoli are cooking, mix together the cream cheese and chopped chives. Season with salt and pepper.
3. Return the pan to the hob, increase the heat and add the butter. Break the eggs into a bowl and whisk together with a fork. Season with salt and pepper.
4. Once the butter is bubbling, add the eggs. Swirl around the pan and either using a fork or rubber spatula, stir around until the eggs are almost set. Spread to cover the surface and leave to continue cooking for a minute or so, until the top of the eggs are almost set, with just a little liquid on the surface.
5. Spoon the onion and Broccoli onto one half of the omelette. Add the cream cheese and finally lay over the salmon. Tilt the pan and carefully fold over the other half of the omelette on top of the filling. Slide onto a plate and serve with a green salad.
Tip... Fried bacon or chorizo are delicious alternatives to smoked salmon. You could also add a pinch of dried chilli flakes into the pan with the onion and Broccoli for a kick.
Original recipe idea from the ‘Tenderstem’ site here
Eddie
Sunday 27 November 2022
Sunday Nights Starter For Ten !
Here in the UK (as I publish this post) it's Sunday night, the weekend is almost over and as I look out of the window it's raining again ... but never mind, it could be snowing (perhaps it is where you live).
As regular readers know, this blog brings a variety of articles, studies, thoughts, recipes and more! 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
But today for a change I thought why not share some trivia! So here are ten random facts - did you know any of these facts?
At birth, a baby panda is smaller than a mouse.
The tongue is the only muscle in one’s body that is attached from one end.
The Lego Group is the world’s most powerful brand. There are more Lego Minifigures than there are people on Earth.
The Bagheera kiplingi spider was discovered in the 1800s and is the only species of spider that has been classified as vegetarian.
75% of the world’s diet is produced from just 12 plants and five different animal species.
The British government coined the slogan, “Keep Calm and Carry on,” during World War 2 in order to motivate citizens to stay strong.
IKEA is an acronym that stands for Ingvar Kamprad Elmtaryd Agunnaryd, which is the founder’s name, the farm where he grew up, and his hometown.
Standing around burns calories. On average, a 150-pound person burns 114 calories per hour while standing and doing nothing.
It’s not just humans who are right or left-handed. Most female cats prefer using their right paw, and males are more likely to be left-pawed.
All the best Jan
But today for a change I thought why not share some trivia! So here are ten random facts - did you know any of these facts?
The tongue is the only muscle in one’s body that is attached from one end.
The Lego Group is the world’s most powerful brand. There are more Lego Minifigures than there are people on Earth.
The Bagheera kiplingi spider was discovered in the 1800s and is the only species of spider that has been classified as vegetarian.
75% of the world’s diet is produced from just 12 plants and five different animal species.
The British government coined the slogan, “Keep Calm and Carry on,” during World War 2 in order to motivate citizens to stay strong.
IKEA is an acronym that stands for Ingvar Kamprad Elmtaryd Agunnaryd, which is the founder’s name, the farm where he grew up, and his hometown.
Standing around burns calories. On average, a 150-pound person burns 114 calories per hour while standing and doing nothing.
It’s not just humans who are right or left-handed. Most female cats prefer using their right paw, and males are more likely to be left-pawed.
Costa Coffee employs Gennaro Pelliccia as a coffee taster, who has had his tongue insured for £10 million since 2009.
... talking of coffee, I wonder if Gennaro would like a slice of ...
Cinnamon Coffee Cake
it's low carb
more details/recipe here
Please note, not all the recipe suggestions featured within this blog 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Saturday 26 November 2022
It's starting to look and feel Christmassy!
In the UK many cities, towns and villages are busy preparing for Christmas, and the shop windows are looking nice and Christmassy 🎄 🎅 🎄
Finally, in the midst of all the Christmas preparations, please take time to sit down and enjoy a refreshing cuppa - will it be tea or coffee?
Readers - you will find a variety of articles and 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 a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
Have you started your Christmas preparations? I have started to write Christmas Cards and we have some 'Christmas' food in the freezer ready for the Christmas festivities.
I do enjoy writing Christmas cards and often put little notes in with them so family and friends can read and catch up with snippets of news.
"Firstchristmascard". Licensed under Public Domain via Wikimedia Commons
Did you know that the custom of sending Christmas cards didn't start until there was a postal service to deliver them! The first were sent in 1843 by Sir Henry Cole, boss of the Victoria and Albert Museum. He was far too busy to write letters so had an artist design 1,000 cards, illustrated with a festive family scene on the front and printed with the greeting, "A Merry Christmas and a Happy New Year to You". Horrified at being caught out, all his friends sent him one back the next year. In 1880 cards had become so popular that the public were warned for the first time to post early for Christmas.
Fast forward to 2022 and we are still being warned to post early for Christmas as here in the UK our post may be delayed this year as Royal Mail have strike days planned! Oh dear, this is sure to slow up deliveries!
And how about this!
Fruit Cake A Low Carb Alternative
"Please come into my kitchen and discover this 'low carb fruit cake which is a great alternative to a traditional fruit cake.' It can be enjoyed at any time of year but could prove a popular low carb Christmas alternative."
"Please come into my kitchen and discover this 'low carb fruit cake which is a great alternative to a traditional fruit cake.' It can be enjoyed at any time of year but could prove a popular low carb Christmas alternative."
Finally, in the midst of all the Christmas preparations, please take time to sit down and enjoy a refreshing cuppa - will it be tea or coffee?
Is it starting to look and feel Christmassy where you live?
All the best Jan
Friday 25 November 2022
C is for Cauliflower, Carrot, Courgette (Zucchini)
Would any of these be your choices? Do you have another dish that would fit 'C is for' ?
Please share your thoughts in the comments below.
C is for cauliflower
Garlic and herb cauliflower mac and cheese with bacon
Mac and cheese is the ultimate in comfort food.
This low carb version with garlic and herbs may become the whole family's new favourite.
more details/recipe here
C is also for carrot
Red Roasted Carrots
don't they look delicious
more details/recipe here
C is also for courgette (although you may call them zucchini)
Courgette / Zucchini Gratin
A tasty low carb light meal or side dish
more details/recipe here
You will find a variety of recipe ideas within this blog, and 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 a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
Have you seen the choices for 'A is for' here and 'B is for' here
All the best Jan
Thursday 24 November 2022
Thanksgiving 2022
Here in the UK the Countdown to Christmas continues. Christmas Cards are being written; Christmas Present Wish Lists sent to Santa, Christmas Gifts being bought … and possibly you've got some food in the cupboard or freezer waiting to be consumed over the Christmas festivities.
Have you written your Christmas Present Wish List?
Of course, if like us you have American friends and bloggers, they have been getting ready for Thanksgiving Day which is today, Thursday 24th November, … for our blogging friends in Canada they have already celebrated theirs!
The grandchildren have 😊
Of course, if like us you have American friends and bloggers, they have been getting ready for Thanksgiving Day which is today, Thursday 24th November, … for our blogging friends in Canada they have already celebrated theirs!
Wishing all our readers who may be celebrating Thanksgiving a Happy Day
Good luck and good health to you all
Jan and Eddie
Wednesday 23 November 2022
'Non-nutritive components of ultra-processed foods are likely causes of widespread gut issues'
This is quite a long read but (I thought) an interesting one and I've only shown the first part, see link below for the full article.
"Ultra-processed foods as a possible culprit for the rising prevalence of inflammatory bowel diseases.
Inflammatory bowel diseases (IBD) are chronic inflammatory disorders of the gastrointestinal tract, and the exact pathogenesis is still unclear. It is believed that IBD develops in response to a complex interaction between the microbiota, environmental factors, and the immune system, in genetically predisposed individuals. Identifying these environmental factors will offer more insight in the development of the disease and reveal new therapeutic targets for IBD patients.
One of the environmental factors that has gained more interest over the last years is our diet. The prevalence of IBD has increased significantly and this increase is thought to be associated with a ‘Western diet', characterized by high intake of fats, added sugar, meat, and ultra-processed foods (UPFs).
The UPFs now account for almost 50% of the energy intake in Westernized countries and are therefore an important characteristic of this Western diet. UPFs are characterized by higher amounts of salt, fat, sugar and the presence of different food additives.
Epidemiological studies have found associations between UPF intake and a range of non-communicable diseases, including inflammatory bowel disease (IBD). Preclinical and clinical evidence suggest that non-nutritive ingredients and additives, present in UPFs, can negatively affect different components of the intestinal barrier, such as the microbiota, the mucus layer, the epithelium, and the immune cells in the lamina propria. Disruption of this barrier can cause the immune system to encounter an increased bacterial exposure, leading to an aberrant immune response.
In this article, the available evidence on the possible role of UPFs and their components in the increasing incidence and prevalence of IBD is reviewed. These findings can be translated to the clinic and may be helpful to consider when giving dietary advice to IBD patients. A better understanding of the role of UPFs may lead to less restrictive diets for patients with IBD, hence increasing the dietary compliance and efficacy of exclusion diets."
More to read here
h/t Marks Daily Apple here
Please note that articles within this blog are 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, you should contact your local health care provider.
All the best Jan
Tuesday 22 November 2022
Gingerbread Crème Brûlée : Thanksgiving / Autumn Dessert : Low Carb
By putting this creamy custard, and gingerbread flavour together, it makes a nice Thanksgiving or Autumnal (Fall) low carb/keto dessert that brings a well-spiced finish to your evening meal. For those in the Southern Hemisphere I'm sure it could be enjoyed in the Spring season too!
Ingredients
Serves Six
3g net carbs per serving
425 ml (1¾ cups) heavy (double) whipping cream
2 tsp pumpkin pie spice
2 tbsp (25 g) erythritol
¼ tsp vanilla extract
4 egg yolks
½ clementine (optional)
Tip
This recipe uses pumpkin pie spice. If you can't find it, you can make your own by using this recipe or by mixing equal amounts of ginger, cinnamon and ground cloves.
Recipe Instructions
can be seen here
Clementines
Some recipes you may like to try:
Clementine Almond Cake, it's low carb and flourless - more details here
Christmas Salad, it's so colourful and low in carbs too - more details here
Clementine Prosecco Cocktail, it's nice but 13.5g carbs per serving - more details here
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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
It seems many of us are still experiencing problems with blogger, especially with comments going into the spam folder.
Just recently a known blogger friend left two comments on this blog one came through as normal and the other went in the spam folder! Why I do not know, but it is very important to check your spam folder daily.
All the best Jan
Monday 21 November 2022
Sunday 20 November 2022
Apricots : Health and Nutrition Benefits
Apricots (Prunus armeniaca) are stone fruits also known as Armenian plums. Round and yellow, they look like a smaller version of a peach but share the tartness of purple plums. They’re extremely nutritious and have many health benefits, such as improved digestion and eye health.
1. Very nutritious and low in calories
Apricots are very nutritious and contain many essential vitamins and minerals, they are good sources of Vitamins A and C. The net carbs in a 35-gram fresh apricot is 3.18g.
2. High in antioxidants
Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C, and E. What’s more, they’re high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease.
3. May promote eye health
Apricots boast multiple compounds that are essential for eye health, including vitamins A and E.
4. May boost skin health
Apricots are naturally high in antioxidants, which guard against environmental damage from sunlight, pollution, and cigarette smoke. These compounds may benefit your skin by lowering your risk of wrinkles and sunburn.
6. High in potassium
Potassium aids nerve signalling, muscle contractions, and fluid balance. Eating potassium-rich foods, such as apricots, may help prevent high blood pressure and reduce your risk of stroke.
7. Very hydrating
In two rat studies, apricots were found to protect the liver from oxidative stress caused by the ingestion of alcohol. Yet, human studies, more research is needed.
Apricots are a delicious fruit packed with vitamins, fibre, and antioxidants. They have multiple benefits, including improved eye, skin, and gut health. Fresh or dried* apricots are easy to add to yogurt, salads, and main meals. If you’re used to eating peaches and plums, apricots can be a great way to change up your routine.
* Please note that dried apricots contain similar amounts of vitamins and minerals but are higher in calories, carbs, and sugar by weight than fresh apricots as they contain less water. A 100-gram serving of dried apricot halves contains a staggering 83 grams of carbs.
This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, cartoons, photographs, music and recipes.
Here are nine health and nutrition benefits of apricots.
Apricots are very nutritious and contain many essential vitamins and minerals, they are good sources of Vitamins A and C. The net carbs in a 35-gram fresh apricot is 3.18g.
Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C, and E. What’s more, they’re high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease.
Apricots boast multiple compounds that are essential for eye health, including vitamins A and E.
4. May boost skin health
Apricots are naturally high in antioxidants, which guard against environmental damage from sunlight, pollution, and cigarette smoke. These compounds may benefit your skin by lowering your risk of wrinkles and sunburn.
5. May promote gut health
Apricots are a good source of soluble fibre, which feeds your healthy gut bacteria and may boost digestive health.Potassium aids nerve signalling, muscle contractions, and fluid balance. Eating potassium-rich foods, such as apricots, may help prevent high blood pressure and reduce your risk of stroke.
Apricots are naturally high in water, which is important for staying hydrated. Proper hydration is vital for several aspects of health including blood pressure, body temperature, joint health, and heart rate.
9. Easy to add to your diet
Both fresh and dried* apricots are widely available. You can eat them on their own or add them to your favourite dishes, sides, or desserts.You can also serve fresh apricots in your green salad. I just like to use some apricot, goats' cheese, pecans and rocket (arugula) salad leaves, but the original recipe pictured here includes a few more ingredients...
The bottom line
The above is just a snippet from an article on the Healthline site which you can read in full here
~ xx ooo xx ~
However, not all the recipe ideas within this blog 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
All the best Jan
Saturday 19 November 2022
Low Carb Beef Chili : One-pot recipe
One pot cooking is just so good, and this low carb beef chili recipe is a favourite. There are quite a few combinations many of us use when it comes to our favourite Chili recipes. For those living the LCHF lifestyle why not serve it with cauliflower rice or a green salad, which is my particular favourite.
Serves 8-9
Approx. 8g carb per serving
2 lb lean ground (minced) beef (10% fat)
1 tsp ground cinnamon
1 tsp ground cumin
1 onion, chopped
1 tsp Worcestershire sauce
2 garlic cloves, crushed
3/4 tsp salt
2 tbsp. chili powder
1 tsp black pepper
1/2 tsp hot red pepper flakes
1/2 tsp ground allspice
6 oz. tomato paste
3 bay leaves
4 oz. canned mushroom slices, drained (ok to use fresh)
3/4 cup chopped green bell pepper
Method
1. In large stockpot, brown meat, drain fat.
2. Add 4 cups cold water, cinnamon, cumin, onions, Worcestershire sauce, garlic cloves, salt, chili powder, black and red pepper, allspice, tomato paste, bay leaves, mushrooms, and green pepper. Bring to a boil.
3. Reduce to simmer. Cover and cook 3 hours, stirring occasionally. Remove bay leaves before serving.
For help with measurement conversion please see here
~ enjoy your November days ~
You will find a variety of recipes 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Ingredients
Approx. 8g carb per serving
2 lb lean ground (minced) beef (10% fat)
1 tsp ground cinnamon
1 tsp ground cumin
1 onion, chopped
1 tsp Worcestershire sauce
2 garlic cloves, crushed
3/4 tsp salt
2 tbsp. chili powder
1 tsp black pepper
1/2 tsp hot red pepper flakes
1/2 tsp ground allspice
6 oz. tomato paste
3 bay leaves
4 oz. canned mushroom slices, drained (ok to use fresh)
3/4 cup chopped green bell pepper
Method
1. In large stockpot, brown meat, drain fat.
2. Add 4 cups cold water, cinnamon, cumin, onions, Worcestershire sauce, garlic cloves, salt, chili powder, black and red pepper, allspice, tomato paste, bay leaves, mushrooms, and green pepper. Bring to a boil.
3. Reduce to simmer. Cover and cook 3 hours, stirring occasionally. Remove bay leaves before serving.
For help with measurement conversion please see here
From an original idea at dlife.com
~ enjoy your November days ~
All the best Jan
Friday 18 November 2022
Friday Flowers and Low-Carb Sugar Cookies
A comment I made recently to blogging friend Jeannie at The Marmelade Gypsy Blog that 'we'd changed some of our ornaments and decor recently and now have a green and red colour theme, just in time for Christmas!' prompted todays 'Friday Flowers' post.
I know Christmas is still a few weeks away, but we thought why not start getting ready a little early. The above is an older image I've used before, but I just love the red and green colours over the Christmas season. Father Christmas, the reindeer, snowmen, ornaments etc are still in their boxes, and they will come out of hibernation on the 1st of December 🎅 🤶 🎄🤶🎅
Do you put your Christmas decor up before December?
Low-Carb Sugar Cookies
You will find a variety of recipes and articles 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Of course, what could be better than a cuppa
and cookie to reward yourself with a job well done.
Low-Carb Sugar Cookies
more details here
All the best Jan
Thursday 17 November 2022
Real meat, fake meat and essential amino acids
"Compared to real meat, fake meat doesn’t trigger the same rise in essential amino acids when eaten."
ABSTRACT
Background
Red meat is a nutrient-dense food and a dietary staple. A new generation of plant-based meat analogs (PBMAs) have been designed to mimic the experience of eating meat, but there is limited evidence about their digestive efficacy and nutritional quality.
Red meat is a nutrient-dense food and a dietary staple. A new generation of plant-based meat analogs (PBMAs) have been designed to mimic the experience of eating meat, but there is limited evidence about their digestive efficacy and nutritional quality.
Objectives
We compared the postprandial digestive response of a single meal containing meat commercially raised in New Zealand, including lamb, on-farm pasture-raised beef (Pasture), or grain-finished beef (Grain) with a PBMA (Beyond Burger; Beyond Meat) sold through consumer retail. The primary outcome was the appearance of amino acids in plasma. Secondary outcomes included glucose and insulin, appetite assessment, and anthropometry.
Methods
Thirty healthy men (20–34 y) participated in a double-blinded randomized crossover trial. Each consumed 1 of the 4 test meals on 4 occasions separated by a washout period of at least 1 wk, following an overnight fast. The meal was a burrito-style wrap containing meat or PBMAs, vegetables, salsa, and seasonings in a flour tortilla. The amount of Pasture, Grain, Lamb, or BB was 220 g raw (∼160 g cooked). Venous blood samples were collected over 4 h. Appetite and hunger status was scored with visual analog scales.
Results
Pre-meal amino acid concentrations in plasma did not differ by group (P > 0.9), although several nonessential amino acids differed strongly according to participant BMI. Postprandial amino acids peaked at 2–3 h in all groups. The BB meal produced significantly lower plasma concentrations of total, essential, branched-chain, and non-proteogenic amino acids than the Lamb, Pasture, or Grain meals, based on AUC. There were no significant differences between meal groups in scores for hunger, fullness, or cravings.
Conclusions
Red meat meals exhibited greater bioavailability of amino acids compared with the PBMA (BB). Pasture versus Grain origins of the beef had little influence on participants’ responses. This trial was registered at ClinicalTrials.gov as NCT04545398.
More to read here
h/t Marks Daily Apple here
All the best Jan
Wednesday 16 November 2022
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Root vegetable gratin ... delicious
You can use any combination of root vegetables in this delicious gratin.
Serve with salad for a simple supper or perhaps as a side dish for your Sunday roast.
Serves Four
4 medium carrots, thinly sliced
55g/2oz butter
2 cloves garlic, finely chopped
200g/7oz Emmental cheese, grated
1 small swede (rutabaga), peeled and sliced
2 small parsnips, peeled and sliced
3 medium potatoes*, peeled and thinly sliced
300ml/½pt milk
300ml/½pt single cream
1 free-range egg, beaten
3 tbsp breadcrumbs
55g/2oz butter
2 cloves garlic, finely chopped
200g/7oz Emmental cheese, grated
1 small swede (rutabaga), peeled and sliced
2 small parsnips, peeled and sliced
3 medium potatoes*, peeled and thinly sliced
300ml/½pt milk
300ml/½pt single cream
1 free-range egg, beaten
3 tbsp breadcrumbs
1. Preheat the oven to 190C/375F/Gas 5.
2. Place the carrots in the bottom of a medium-sized baking dish. Add a little butter and garlic. Sprinkle over some of the grated Emmental cheese.
3. Layer the swede on top and add a couple more knobs of butter, and a little more garlic.
4. Repeat with the parsnips, some more butter and garlic, finish with a layer of potato and sprinkle over the remaining cheese.
5. Mix the milk, cream and egg together in a jug and pour evenly over the vegetables.
6. Top with the breadcrumbs and bake in the oven for 45 minutes, check that vegetables are cooked through.
Original recipe here
Emmental was first mentioned in written records in 1293, but first called by its present name in 1542. It has a savoury but mild taste. Emmental cheese is very widely imitated around the world, often just called "Swiss cheese"
Emmental Cheese
Emmental, Emmentaler, or Emmenthal is a yellow, medium-hard cheese that originated in the area around Emmental, in the canton of Bern in Switzerland. It is classified as a Swiss-type or Alpine cheese.Emmental was first mentioned in written records in 1293, but first called by its present name in 1542. It has a savoury but mild taste. Emmental cheese is very widely imitated around the world, often just called "Swiss cheese"
More to read here
Related Posts
Root Vegetables : So Healthy - read it hereRoot vegetable soup : Lovely for cooler days - read it here
Root vegetable toad-in-the-hole : A vegetarian choice - read it here
You will find a variety of recipes and articles 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Tuesday 15 November 2022
November - did you know?
Did you/do you know these seven November Facts?
1. The official flower for the month of November is the chrysanthemum. Meaning ‘golden flower’ the chrysanthemum represents honesty, joy and optimism.
2. The official birthstone of November is the topaz. This orange-yellow gemstone is said to represent friendship. The Greeks also believed that Topaz had the power to turn you invisible.
3. The popular board game, Monopoly, was introduced to the world on the 5th of November 1935. Monopoly is arguably one of the most popular board games played by different people around the world. Do you enjoy playing it?
This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes!
1. The official flower for the month of November is the chrysanthemum. Meaning ‘golden flower’ the chrysanthemum represents honesty, joy and optimism.
2. The official birthstone of November is the topaz. This orange-yellow gemstone is said to represent friendship. The Greeks also believed that Topaz had the power to turn you invisible.
3. The popular board game, Monopoly, was introduced to the world on the 5th of November 1935. Monopoly is arguably one of the most popular board games played by different people around the world. Do you enjoy playing it?
4. November the 14th is World Diabetes Day. Someone is diagnosed with diabetes every two minutes. Being diagnosed early is so important for all types of diabetes. It can save lives, prevent a medical emergency, and reduce the risk of life-changing complications later. Read more here
5. The month of November is host to International Tolerance Day which is held on the 16th every year.
6. Apparently, November babies are smart. Scientists have conducted research to come to the conclusion that babies born in the month of November are usually smart, intuitive and curious.
5. The month of November is host to International Tolerance Day which is held on the 16th every year.
6. Apparently, November babies are smart. Scientists have conducted research to come to the conclusion that babies born in the month of November are usually smart, intuitive and curious.
Do you have a November birthday?
7. In the US, November is perhaps best known for Thanksgiving. Since 1621, the fourth Thursday in November has served as a holiday to gather with friends and family and give thanks for the blessings in our lives and also eat the incredible food reaped from the fall harvest. That’s 400 years of turkeys!
7. In the US, November is perhaps best known for Thanksgiving. Since 1621, the fourth Thursday in November has served as a holiday to gather with friends and family and give thanks for the blessings in our lives and also eat the incredible food reaped from the fall harvest. That’s 400 years of turkeys!
In 2022 thanksgiving is on 24th November ... so not long to go.
Have you got your turkey yet? Perhaps you prefer something different on the table?
Please see related post
Tips for a Healthy Thanksgiving here
However, not all the recipe ideas featured in this blog 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
All the best Jan
Monday 14 November 2022
Your menu choices today : Chicken, Pork or Vegetarian
On the menu today is a chicken, pork or vegetarian dish, which one takes your eye?
Chicken Casserole with pesto, feta cheese and olives
A lovely low carb / keto recipe
more details here
Paprika Pork in a Pan
This delicious, low carb and simple paprika pork dish,
is easy to make, and great for home freezing,
more details here
Mushroom and parsnip rösti pie
a warming vegetarian mushroom pie, perfect for cooler Spring or Autumn days,
depending on which part of the world hemisphere you live
more details here
Please note, 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. 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Sunday 13 November 2022
Remembrance Sunday 2022 - We Will Remember Them
On Sunday 13 November, the National Service of Remembrance will be held at the Cenotaph on Whitehall, London, UK. The service will commemorate the contribution of British and Commonwealth military and civilian servicemen and women involved in the two World Wars and later conflicts.
We will remember them, and say thank you to the brave men and women,
past and present who fight to preserve our freedoms.
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
Friday 11 November 2022
Surrey Yew Tree named as 'Tree of the Year'
Do you like trees? To me there is something very special about them and today I am sharing a post about the recent Woodland's Trust 'Tree of the year' competition.
The Woodland Trust is the largest woodland conservation charity in the United Kingdom and is concerned with the creation, protection, and restoration of native woodland heritage. It has planted over 50 million trees since 1972.Tree of the Year: 'Magnificent' Surrey yew wins vote
The Waverley Abbey yew tree has been described as "spectacular"
(photograph credit Woodland Trust)
A "magnificent" Surrey yew tree, which is thought to be more than 500 years old, has recently been named the Woodland Trust's Tree of the Year.
The tree is growing in the grounds of the ruined Waverley Abbey near Farnham, Surrey.A Portal Tree in Midlothian and a horse chestnut tree in Derbyshire were voted second and third respectively.
The competition aims to highlight how important trees are in the battle against
climate change, the organisers said.
Tom Reed from the Woodland Trust said: "It is great to see that this magnificent tree has been recognised as Tree of the Year 2022 and the way the tree is rooted within the ruins of the abbey is a great symbol of the fact that our ancient trees are intertwined with other aspects of our cultural heritage."
The yew will go on to represent the UK in the European Tree of the Year competition.
The yew tree at Waverley Abbey is thought to be about 500 years old
(photograph credit Woodland Trust)
Dr Michael Carter, English Heritage senior properties historian, added that the tree was a "truly spectacular reminder of the passage of time and a very worthy winner of tree of the year".
There were twelve finalists for the 'tree of the year' and you can see and read more here
Related Post
The Mighty Oak Tree and Acorns For Food - read it here~ xx oo xx ~
Please note, not all recipe suggestions 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Thursday 10 November 2022
Cinnamon Tea Cake and a nice cuppa...
The kettle is on
My cup and plate ready
all I need now is a slice of low carb/keto
Cinnamon Tea Cake
which is light, fluffy and sweet on top ...delicious
more details here
All the best Jan
Wednesday 9 November 2022
Chorizo, butter bean and spinach stew ... so warming
Feed the whole family with this rich, warming stew. It's simple to rustle up from scratch and takes just half an hour. The combination of flavoursome chorizo and tangy tomato sauce is sure to please.
2. Add the butter beans, tomatoes and stock. Bring to a gentle simmer, then cover and cook for 10 mins.
3. Stir in the spinach and most of the parsley, until the spinach is just wilted.
You will find a variety of recipes and articles 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Ingredients
Serves Four
130g diced chorizo
½ tbsp olive oil
1 onion, finely chopped
2 garlic cloves, chopped
2 rosemary sprigs, leaves picked
2 x 400g tins butter beans, drained
400g tin chopped tomatoes
600ml chicken stock
200g spinach
2 tbsp chopped flat-leaf parsley
crusty bread, or lower carb bread to serve (optional)
½ tbsp olive oil
1 onion, finely chopped
2 garlic cloves, chopped
2 rosemary sprigs, leaves picked
2 x 400g tins butter beans, drained
400g tin chopped tomatoes
600ml chicken stock
200g spinach
2 tbsp chopped flat-leaf parsley
crusty bread, or lower carb bread to serve (optional)
You can see choices for lower carb bread details here
Method
1. In a large pan, fry the chorizo in the olive oil over a medium heat for 2-3 mins. Add the onion and cook for 10 mins, adding the garlic and rosemary for the final 2 mins.2. Add the butter beans, tomatoes and stock. Bring to a gentle simmer, then cover and cook for 10 mins.
3. Stir in the spinach and most of the parsley, until the spinach is just wilted.
4. Season to taste.
5. Spoon the stew into bowls and scatter over the remaining parsley.
6. Optional - serve with crusty or lower carb bread for mopping up the sauce.
Recipe Tips
i) If there is just two of you, you can make as described above and then save half for the next day, just heat it through and serve with mashed swede or potatoes.
ii) For a vegetarian alternative, you could replace chorizo with 2 tsp smoked paprika, the chicken stock with veggie stock and double the garlic.
Per Serving: - Fat 12g Protein 15.9g Carbohydrate 23.6g
Please see original recipe here
~ enjoy your Autumn days ~
All the best Jan
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