Healthy Eyes : Foods To Help Keep Them Healthy

Foods To Help Healthy Eyes

"Are you eating the right kind of foods that can help improve vision and prevent age-related eye diseases such as cataract. It is easier to protect your eyes by eating foods that are packed with vision-friendly nutrients. Learn more about some of these foods that can improve your eyesight and help protect against sight threatening diseases.

Eggs – Eggs are full of eye-friendly antioxidants. Egg yolks are high in lutein. It is a type of a carotenoid that helps fight macular degeneration, the leading cause of old age blindness.

Green and leafy vegetables – These vegetables contain carotenoids such as lutein and zeaxanthin, which are very beneficial for vision and have a positive impact on the retina. They may help reduce disability and discomfort from glare, enhance contrast and reduce photo-stress recovery times.

Fruits and vegetables containing vitamin C – Citrus fruits like oranges and vegetables like red capsicums are packed with vitamin C. They provide antioxidants that help keep the eyes healthy. Vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye. It promotes the delicate capillaries in the retina.

Nuts – Nuts are tasty snacks that are excellent source of vitamin E and minerals such as zinc that help keep your eyes healthy. They may decrease the risk of cataract and age related macular degeneration. Being packed with vitamin E, nuts help protect membranes of cells throughout the body against damage caused by free radicals.

Beans – Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc. They can help protect the retina and lower the risk for developing macular degeneration and cataracts.

Oysters and pork – Oysters and pork are super foods proven to boost eye health. The selenium and zinc in these foods are good for your eyes as they protect against macular degeneration and night blindness.

Salmon, tuna and other oily fishes – Salmon, tuna and other fatty fishes are the best sources of omega-3 fatty acids which may help treat eye diseases. Omega-3 fatty acids are essential for normal infant vision development. It is a high source of B vitamins too which can slash the risk of cataracts by about half."
Words above from article here

Please note 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

Meet Swan Jovi

From time to time we post something completely different,

and this story is a little different!

Marina welcomes 'newest berth holder' Swan Jovi

the swan has been nicknamed Swan Jovi

photo credit - Torquay Marina

A swan has built a nest at a marina in South Devon, UK.

The bird, which has been nicknamed Swan Jovi, created a nest on a jet ski pod in Torquay Marina.

The marina said the swan became its "newest berth holder" earlier this week and had laid three eggs.

It said staff were "keeping an eye" on the swan and advice from charities and vets was to "let her be".

The above taken from article here

I do hope all goes well for this swan 😊

Just a reminder to keep checking your spam folder as many bloggers are finding comments are incorrectly going into spam!

All the best Jan

Lemony Lamb Chops - Nicely Grilled - Low in Carbs

Lamb is usually a very tasty meat, but can be expensive. We don't eat it too often - perhaps a lovely Roast Lamb Sunday Lunch or a recipe like this below. I often look out for special offers at my supermarket, Farmer's Market or butcher ... depending on where I maybe shopping! If you are not too familiar with the different cuts of lamb, have a read here

If you'd like to give this recipe a try, here is what you will need.
Ingredients
Using 12 small chops
1/4 cup olive oil
1/4 cup fresh lemon juice
1 tbsp. fresh thyme - or rosemary if preferred
1 pinch salt
1 pinch black pepper
12 lean lamb loin chops
cooking spray

Directions
1. In small bowl, mix olive oil, lemon juice, and thyme. Season with salt and pepper.
2. In shallow baking dish, place lamb chops and brush with seasoned olive oil. Cover and refrigerate 1 hour.
3. Preheat grill to high. Lightly coat grill grate with cooking spray. Place lamb chops on grill, and discard marinade. Cook 10 minutes, turning once, until internal temperature reaches 145°F. (Meat is cooked through)

Obviously amend amounts to suit your needs.
If you require help with measurement conversion etc. look here
Recipe from dlife.com

For readers who may prefer a vegetarian recipe

Aubergine / Eggplant and Mozzarella Bake : See details here

~ wishing you a happy day ~

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.

Just a reminder to keep checking your spam folder as many bloggers are still finding comments are incorrectly going into spam.

All the best Jan

Rainbow Chard, it's so colourful

"Rainbow chard (so colourful) kicks Swiss chard up a level in both looks and flavour. Those in the know are aware that "rainbow chard" isn't an actual varietal of chard, but simply a mix of white-stemmed Swiss chard, red chard, and golden chard. When those three power players come together, they pack in a lot of flavour. As a result, rainbow chard has the intense mineral edge of Swiss chard, the earthy sweetness of red chard, and the wonderfully mild nutty flavour of golden chard.

How to Buy Rainbow Chard

Look for rainbow chard with a good mix of the different colours, all of which have bright green leaves and fresh-cut stems. Avoid bunches with yellowing or wilting leaves, or browned stalks.

Big, bright, and vibrant are your keywords when choosing rainbow chard to buy. Unlike some other produce, if rainbow chard looks good, it's pretty likely to taste good.

How to Store Rainbow Chard

Store bunches of rainbow chard wrapped loosely in plastic in the fridge for a day or two. For longer or better storage, separate the leaves and stems/center ribs. Store the stems/ribs loosely wrapped in plastic. Lay the leaves on layers of paper towels, roll them up, and pop them in a plastic bag. Leaves stored this way can last up to a week.

How to Cook Rainbow Chard

Always thoroughly rinse both the leaves and the stems of chard before cooking it—they both can hold more than their fair share of grit and dirt from the field, especially from recent rains, and nothing ruins a dish of lovely greens faster than a mouthful of grit.

Rainbow chard is great to sauté or stir-fry. For the evenest cooking, remove the coloured ribs/stems from the leaves, then chop the stems and start cooking them before you add the leaves.

Sweet, tangy, and creamy things help temper the mineral edge of all chard. A bit of balsamic vinegar, a squirt of lemon juice, or a bit of crème fraîche or goat cheese are all fabulous with chard.

No matter how you cook rainbow chard, remember that it has some red chard in it and will "bleed" red when cooked, tinging adjacent foods a lovely shade of pink.

Rainbow Chard Recipes

Any recipe that calls for chard will "work" with rainbow chard. On the other hand, that whole "red chard turns things pink" thing should be kept in mind—especially in pasta dishes or recipes with cheese that may get coloured." 

Words and picture above from article here

How about trying:-
Pork medallions on a bed of chard with bacon and cider sauce - details are here
Sautéed chard with garlic - details are here

Dear reader, this blog brings a variety of articles and recipe ideas, 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 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

Vegetarian Dishes : Two Lower Carb Choices

Today I share two lower carb vegetarian dishes, you may like to try.

Spinach & Artichoke-Stuffed Portobello Mushrooms

Stuffed mushrooms and spinach-artichoke dip come together in this quick vegetarian recipe. Serve these cheesy stuffed mushrooms with a big salad for a satisfying and healthy dinner.

Ingredients

Four servings

2 tablespoons extra-virgin olive oil
1 teaspoon garlic powder, divided
½ teaspoon ground pepper, divided
⅛ teaspoon salt, divided
4 large Portobello mushrooms (about 14 ounces), stems and gills removed (see Tip)
5 oz. baby spinach, roughly chopped
14 oz. can artichoke hearts, rinsed, squeezed dry and chopped
2 oz. reduced-fat cream cheese, softened
¼ cup grated Parmesan cheese, plus more for garnish

Method

1. Preheat oven to 400 degrees F. / Gas Mark 6 / 205 degrees C.
2. Combine oil, garlic powder, 1/4 teaspoon pepper and 1/8 teaspoon salt in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, about 10 minutes.
3. Meanwhile, combine spinach and 1 tablespoon water in a large saucepan over medium heat. Cook, stirring occasionally, until just wilted, about 2 minutes. Drain as much water as possible from the spinach, then transfer to a medium bowl. Add artichokes, cream cheese, Parmesan and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Stir well to combine. Divide the mixture between the mushrooms and bake until hot, 7 to 10 minutes.
4. Serve with salad of your choice

Tip
To prepare mushroom caps, gently twist off the stems of whole Portobello's. Using a spoon, scrape off the brown gills from the underside of the mushroom caps. If you prefer, purchase mushroom caps rather than whole mushrooms.

Nutrition Facts (per serving)
11g Fat 14g Carbs 8g Protein
From original idea here

Roasted Cauliflower Steak & Spanakopita Melts

Spanakopita is a popular Greek savoury pie made of perfectly flaky phyllo dough with a comforting filling of spinach and feta cheese nestled in. If you're not familiar with phyllo dough, it is basically layered sheets of tissue-thin pastry dough.

However, in this 'carb swap' recipe, we take all the flavours of the Greek spinach pie, spanakopita, and put it on a low-carb roasted cauliflower steak. Plus, because you don't have to deal with the fussy layers of phyllo, it's perfect for an easy weeknight dinner.

Ingredients

Four Servings
2 medium heads cauliflower
2 tablespoons extra-virgin olive oil, divided
¼ teaspoon salt
¼ cup chopped shallot
1 (11 ounce) package baby spinach
2 teaspoons chopped fresh dill

2 teaspoons chopped fresh parsley
1 clove garlic, grated
¼ teaspoon ground pepper
½ cup part-skim ricotta cheese
6 tablespoons crumbled feta cheese
½ cup shredded/grated smoked Cheddar cheese

Method

1. Arrange racks in middle and upper third of oven; preheat to 450 degrees F. / Gas Mark 8 / 230 degrees C. Line a large rimmed baking sheet with foil.

2. Remove any outer leaves from cauliflower, but keep stems intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut two 1-inch-thick slices from the centre of each head to make 4 cauliflower "steaks." (Reserve remaining cauliflower for another use.) Place the steaks on the prepared baking sheet. Brush both sides with 1 tablespoon oil and sprinkle with salt.
3. Roast, turning halfway through, until the cauliflower steaks are tender, 30 to 35 minutes.
4. Meanwhile, heat the remaining 1 tablespoon oil in a large non-stick pan over medium-high heat. Add shallot and cook, stirring often, until softened, about 1 minute. Add spinach in batches and cook, stirring, until wilted, 3 to 5 minutes. Stir in dill, parsley, garlic and pepper. Cook, stirring, for 1 minute. Transfer the spinach mixture to a large mixing bowl. Stir in ricotta and feta.
5. Turn the broiler/grill to high. Top each cauliflower steak with 1/2 cup of the spinach mixture and 2 tablespoons Cheddar. Broil/grill the cauliflower until the cheese melts and starts to lightly brown, about 2 minutes. Serve immediately.

Nutrition Facts (per serving)
22g Fat  13g Carbs  17g Protein

From original idea here

Need help with weight/measurement conversion see here

See more vegetarian recipe choices here

~ wishing you a happy day ~

This blog brings a variety of recipe ideas, 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 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

So cute !

Aww I thought this was so cute.

Would you agree?

~ Wishing you a happy day ~

All the best Jan

Selenium : An Amazing Nutrient

On my blog post here Baili asked "can you share more about selenium in any future post", only too pleased to Baili 😊 

"Seven Science-Based Health Benefits of Selenium

Selenium is a mineral you can consume by eating many foods. It can help support the healthy functioning of your body, including your metabolism, immune system, and thyroid function.

Though you may have never heard of selenium, this amazing nutrient is vital to your health.

Selenium is an essential mineral, meaning it must be obtained through your diet.

It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

This article outlines seven health benefits of selenium, all backed by science.

1. Selenium is a powerful antioxidant that fights oxidative stress and
helps defend your body from chronic conditions, such as heart disease and
cancer.

2. Higher blood levels of selenium may protect against certain cancers,
while supplementing with selenium may help improve quality of life in people
undergoing radiation therapy.

3. Selenium may help keep your heart healthy by keeping oxidative stress
in check and reducing your risk of heart disease.

4. A diet rich in selenium may help prevent mental decline and improve
memory loss in people with Alzheimer’s disease.

5. Selenium protects the thyroid gland from oxidative stress and is
necessary for thyroid hormone production. Selenium may help people with
Hashimoto’s disease and other types of thyroid disease, but more research is
needed.

6. Selenium is crucial for the health and proper functioning of your
immune system. Higher levels of selenium may help boost the immune systems of
people with HIV, influenza, tuberculosis, and hepatitis C.

7. Selenium may benefit people with asthma due to its ability to lower
inflammation in the body. However, more research is needed.

Best dietary sources of selenium

Foods rich in selenium include seafood, nuts, and mushrooms. It’s important to
consume a variety of foods that contain this mineral, as selenium content can
vary depending on growing conditions.

The following foods are great sources:- 

Oysters
Brazil nuts
Halibut 
Yellowfin tuna 
Eggs
Sardines 
Sunflower seeds
Chicken breast
Shiitake mushrooms

(see also link to article below giving a list of 20 Selenium Rich Foods)

Dangers of excessive selenium intake

Although selenium is necessary for good health, getting too much can be dangerous. In fact, consuming high doses of selenium can be toxic and even fatal.

While selenium toxicity is rare, it’s important to stay close to the recommended amount of 55 mcg per day and never exceed the tolerable upper limit of 400 mcg per day. 

Brazil nuts contain a very high amount of selenium. Consuming too many could lead to selenium toxicity.

However, toxicity is more likely to happen from taking supplements rather than eating selenium-containing foods.

Signs of selenium toxicity include

hair loss, dizziness, nausea, vomiting,
facial flushing, tremors, muscle soreness.

In severe cases, acute selenium toxicity can lead to serious intestinal and neurological symptoms, heart attack, kidney failure, and death.

Summary: While selenium toxicity is rare, overconsumption of this mineral through diet or supplements can have dangerous side effects.

The bottom line

Selenium is a powerful mineral that is essential for the proper functioning of your body.

It plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.

What’s more, selenium may help boost your immune system, slow age-related mental decline, and even reduce your risk of heart disease.

This micronutrient can be found in a wide variety of foods, from oysters to mushrooms to Brazil nuts.

Adding more selenium-rich foods to your diet is an excellent way to maintain good health."

Words above from article, (which can be read in full), with all relevant links here 

Read what the National Health Service UK, England says about selenium here

Related Article

20 Selenium Rich Foods - read it here

I hope all readers find this information of interest, but please be aware that articles / studies 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, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Chicken Casserole : Tastes good and provides protein, B vitamins, iron, copper and selenium.

Yes, a lovely easy chicken recipe today ...

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

An easy chicken casserole recipe should perhaps be in every cook's little black book and this one will go down well with all of the family. Serve with mashed or boiled potatoes, or rice. Some readers may prefer a lower carb alternative such as mashed swede/rutabaga.

Ingredients

Serves Four
8 bone-in, skin-on chicken thighs (around 850g/1lb 14oz)
1 tbsp olive or sunflower oil
1 onion, thinly sliced
4 rashers smoked back bacon, cut into roughly 2cm/¾in slices
150g/5½oz small mushrooms, halved or quartered if larger
3 medium carrots, peeled and cut into roughly 1.5cm/⅝in slices
20g/¾oz plain flour (around 2 tbsp)
1 tsp dried thyme or 1 tbsp fresh thyme leaves
500ml/18fl oz hot chicken stock (made with 1 stock cube)
1 medium leek, trimmed and cut into roughly 1cm/½in slices
salt and freshly ground black pepper

Instructions
1. Preheat the oven 190C/170C Fan/Gas 5. Season the chicken thighs all over with a little salt and lots of black pepper.
2. Heat the oil in a large non-stick casserole pan over a medium heat and fry the chicken for 7–8 minutes, skin-side down, or until the skin is nicely browned. Turn and cook on the other side for 3 minutes more. Transfer to a plate.
3. Return the pan to the heat and add the onion, bacon and mushrooms. Fry over a medium-high heat for 4–5 minutes, or until lightly browned, stirring regularly. Add the carrots and flour and toss together well.
4. Sprinkle with the thyme, then pour in the stock, a little at a time, stirring well between each addition. Add the chicken pieces back to the pan and bring to a gentle simmer. Cover the pan with a lid.
5. Place in the oven and cook for 45 minutes. Take out of the oven and stir in the leeks.
6. Return to the oven for a further 15 minutes, or until the chicken and leeks are tender and the sauce has thickened. Serve.

Recipe Tip
You can use boneless, skinless chicken thigh fillets for this recipe if you like. Fry for 3 minutes on each side before transferring to a plate. Follow the recipe as above but cook for 35 minutes rather than 45 minutes before adding the leek.

Each serving provides
48g protein, 13g carbohydrates (of which 7.5g sugars), 19g fat (of which 5g saturates), 5g fibre and 2.4g salt.
From an original idea here

~ enjoy your day ~

You will find a variety of 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Earth Day 2024

Today 22 April is Earth Day and every year, millions of people across the globe gather on Earth Day to celebrate the environmental movement.

The event began in 1970 in the United States, and is now marked around the world.

What is happening for Earth Day 2024?

The 2024 theme, "Planet vs. Plastics", aims to raise awareness of the harms of plastic pollution for human and planetary health.

Previous events have covered a range of environmental issues, from climate change and clean energy to protecting species and the benefits of tree planting.

This year's focus comes ahead of an historic UN treaty on plastics, which is expected to be agreed by the end of 2024.

More than 50 countries, including the UK, have called for an end to plastic pollution by 2040.

But the organisers of Earth Day want to go further, and are calling for a 60% reduction in the production of all plastics by 2040.

Organisers have suggested that people could volunteer for a clean-up event or learn more about the damage done by plastic pollution.

Here are some tips for Reducing Plastic Waste

You already know that plastic waste poses a massive threat to the planet’s health. It’s hard to avoid plastic entirely, but there are ways to reduce your plastic use and the amount you put in the landfills.

1. Use reusable shopping bags and produce bags. Bags made from hemp or organic cotton are ideal, but also reuse whatever plastic bags you already have in your home.

2. Stop using plastic bag and containers to store food. Opt for glass, metal, and silicone instead. Repurpose your clean mayo jars to make salads, store nuts, and more.

3. Get biodegradable kitchen garbage bags. They usually cost a bit more per bag, but it’s a small investment in sustainability.

4. Buy loose leaf tea. A 2019 study concluded that tea bags can be a hidden source of microplastic pollution. At least check to make sure your favourite tea comes in plastic-free bags.

Remember To Recycle!
Do all you can to recycle and always take advantage of your municipal recycling programme.

Do please share any tips you may have on how to reduce plastic waste in the comments. 

There is more to read about Earth Day here

Enjoy your day.

All the best Jan

Sunday : Some Thoughts !

Do you consider Sunday the first or last day of the week? I was always told it was the first day... and apparently, it was originally the first day of the week rather than the last, in a calendar derived from Hellenistic astrology!

I wonder how do you spend your Sunday? Do you consider this day just another typical day, or a special day for relaxation and spending time with your friends, your family, or yourself?

Although some people may be working on Sundays, this day is usually the time for most of us to rest from work. What makes Sundays great is that you can actually do a lot of things like going to church, strolling with the family, day out with friends, or perhaps go shopping.

Of course you may not want to go outside! You may choose to stay in - do some yoga, or meditation, even watch a movie, or just sit down and enjoy reading the papers, magazine or good book! I have known some friends catch up with their housework!!!

However, you choose to spend your Sunday, I wish you a great day and a good start to the new week.

Some Random Sunday Facts

Sunday is named after the Sun. Unlike many of the other six days in a week, almost every language around has derived its word for Sunday from the meaning “Sun’s Day” or “Day of Sun.”

Months that begin on a Sunday always have a Friday the 13th in them.

Worldwide, nearly all banks are closed on Sundays.

In the U.K., most period TV dramas like Downton Abbey, Call The Midwife, Lark Rise to Candleford, and Heartbeat commonly air on a Sunday evening.

Professional golf tournaments often end on a Sunday.

Most motorsport events like MotoGP, Formula One, and NASCAR Sprint Cup races take place on a Sunday, with Saturday typically being when qualifying for the race takes place.

Today Sunday 21st April 2024 is the Chinese Formula One Grand Prix! With Max Verstappen on pole, I wonder if he will go on to win it? We shall see!

Whatever your plans for today maybe,

I hope you find time to sit and enjoy a cuppa

 and perhaps a low carb Almond and Orange Biscuit

you can find the recipe here

All the best Jan

Eggs Are Eggscellent !

I must admit we do enjoy eating recipes which contain eggs, they are so good for you and here's why:

1. Eggs are Full of Vitamins and Minerals - Including vitamins B, C, D, E, K, and more.

2. Lower High Blood Pressure - The peptides present in eggs were shown to help reduce high blood pressure.

3. Great Source of Protein - Eggs are a great source of protein, one egg contains 6 grams of protein.

4. Omega 3’s - Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.

5. Nine Essential Amino Acids - Eggs are known as the perfect food as they contain all 9 of the essential amino acids.

6. Can Lower Your Cholesterol - Eggs do contain cholesterol, however, studies have shown that those who consume eggs regularly had a reduced LDL and an increase in HDL (the good cholesterol).

7. Boost Brain and Nerve Health - One egg contains 20% of the daily recommended intake of choline. Many of us may be choline deficient. Choline is essential for phospholipids used in all cell membranes. Adequate levels of choline are essential for brain and nerve health.

8. Contain Lutein and Zeaxanthin - These carotenoids are an essential component for eye health and defend against the damaging effects of free radicals.

9. Contain Tryptophan and Tyrosine - Two amino acids which have great antioxidant properties. Tryptophan is also important as it is converted to serotonin, a mood enhancer and converted into melatonin in the pineal gland, which benefits sleep.

10. Reduced Risk of Macular Degeneration - Eggs protect your eyes from developing age-related macular degeneration due to the lutein and zeaxanthin present.

11. Good Source of Vitamin B12 - Vitamin B12 is an important vitamin for the process of converting homocysteine into safe molecules, such as glutathione, an important antioxidant.

12. Eggs Contain Calcium - One egg contains 50mg (5%) calcium. Although not a large source of calcium, an increased intake can reduce the risk of colon polyps and breast cancer.

13. Eggs Do NOT Cause Heart Disease - The choline in eggs is a crucial nutrient to help reduce the inflammation that leads to heart disease.

14. Reduce Birth Defects - Eggs contain folate, a nutrient which studies have shown to help prevent birth defects when consumed prenatally, one egg contains 44μg (11%) of folate.

15. Good Source of Vitamin A - One egg contains 19% of the RDA for vitamin A, which plays an important role in improving the immune system.

16. Promote Healthy Hair and Nails - The sulphur contained in eggs and the additional vitamins and minerals help promote hair and nail growth.

17. Reduce Oxidative Stress - Selenium, an essential macronutrient contained in eggs helps reduce oxidative stress.

18. Reduce Risk of Tumours - Eggs are an excellent source of selenium which has been associated with preventing cancer and in particular reducing tumours affecting the prostate.

19. Eggs Protect Your Eyesight - Not only do they prevent macular degeneration, but the antioxidants in eggs also have been reported to protect eyes from damage related to UV exposure.

20. Reduces Risk of Cataracts - The antioxidants have also been linked to reducing the risk of developing cataracts in old age.

21. Improve Immune System Functioning - The iron contained in eggs helps support a healthy immune system and normal red blood cell production.

22. Lose Weight - In a study from Louisiana State University, participants who ate eggs for breakfast instead of bagels, lost more weight and reported having more energy.

23. Reduce Risk of Breast Cancer - A recent study found that women who consumed high amounts of choline, an abundant nutrient in eggs, were 24% less likely to get breast cancer.

24. Source of Vitamin D - Many may be deficient in vitamin D which is essential for boosting the immune system and preventing cancer. One egg contains 41 IU of the 600 IU recommend daily amount of vitamin D.

25. Reduces Inflammation - The choline in eggs aids in reducing inflammation in the body. Chronic inflammation has been linked to increasing the risk of osteoporosis, Alzheimer’s, cognitive decline, and type 2 diabetes.

26. Beneficial for Foetal Development - The choline present in eggs is essential for pregnant women as it is crucial for proper foetal brain development and preventing neural tube defects.

27. Reduce Risk of Heart Attack and Stroke - Several studies have shown that the nutrients in eggs help prevent blood clots which reduces the risk of a heart attack or stroke.

28. Improved Memory Function - The high amount of vitamins and nutrients in eggs, in particular choline, improves memory function and cognition.

29. Eggs Can Be Inexpensive - Although prices have increased recently, many are able to get eggs for a great price when bought from local farmers. Another option could be to raise your own chickens! Not only does this help save money and provide you with more nutritional value, but you could sell eggs to those in the area to cover the cost of caring for them.

30. Egg Variety - There are many ways to prepare eggs, whether you eat them raw, scramble them up, or boil them. You can also add great variety by adding in nutritious vegetables and herbs, such as to an omelette.

Information about eggs from here

Do you like eggs? We may enjoy an easy mushroom omelette today, details here

For readers who are not able to eat eggs

Have a look at this article, 'Thirteen Effective Substitutes for Eggs' find it here

A variety of articles and recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

"in a brief moment of sunshine"

A short post today 😊

We have been fortunate to enjoy a few sunnier days.

The garden birds have certainly been happy about it,

and it's been lovely to listen to their birdsong.

This beautiful cherry blossom and blue tit was photographed

"in a brief moment of sunshine" in Overton, Hampshire, UK

photo credit Deb Heath

Wishing all readers a happy and peaceful day.

All the best Jan

Diabetes and the Alternative Lower Carb 'Rice Pudding'

Before I start this post, Eddie and I just want to say thank you to all our readers who visit this blog, and a special thank you for all who take time to leave a comment ... you are all appreciated 😊

Also, you may have already seen the post here telling about the unexpected but lovely email we received from Anuj the the Founder of Feedspot informing us that our humble blog has been rated at number seventeen of one hundred 'Best Diabetes Blogs'. Our thanks to Feedspot for the thumbs up, and all who sent their congratulations. The list of best blogs is here

Now, on we go with today's post...

Did you know that "one in ten adults worldwide have diabetes. Over 90% have type 2 diabetes. Close to half are not yet diagnosed. In many cases, type 2 diabetes and its complications can be delayed or prevented by adopting and maintaining healthy habits. Knowing your risk and what to do is important to support prevention, early diagnosis and timely treatment."
please read more here

Did you know that in a fairly typical 'old fashioned rice pudding' there are over 40g carbohydrate (carbs) per serving. If you are a diabetic, eating this amount of carbs, many would find their blood sugar readings going 'high' ... as your meter would show! Many Type 2 (and Type 1) diabetics exclude rice from their menu plans because of this reason ... elevated blood sugar readings are the last thing a well controlled diabetic would want. So if you are diabetic, or indeed like me a non-diabetic but choose to live the LCHF lifestyle - what do you do?

Well, for many of the higher carb foods there are excellent alternatives, and you can swap many foods e.g. pasta for courgette, tacos for lettuce etc. Now, if you may be looking for a low carb (alternative) version of 'rice pudding' then look no further. Diet Doctor site has this super 'creamy low carb "rice" pudding, pictured above. With just a few ingredients, it makes an amazing low carb version of the classic rice pudding. Make serve and enjoy it all year round!

Ingredients
Serves Six
just 6g carb per serving

300 g cottage cheese
300 ml heavy (double) whipping cream
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
60 g fresh raspberries or other berries of your liking

Delicious served with red berries of your choice, or why not try a few wedges of a clementine ...

Please see original recipe and instructions here

A reminder
Just look at the difference in carb count:
6g per serving in the low carb version
40g per serving in the 'old fashioned' version

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.

If you would like to read more about eating lower carb foods, and the LCHF lifestyle, why not see our posts 'Introduction to low-carb for beginners' here and 'What is LCHF' here

Please be aware that articles / studies 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, including medication, you should contact your Doctor/local health care provider.

All the best Jan

'Real food is just one component of a healthy lifestyle'

Franziska Spritzler RD CDE writes:

"Real food is whole, single-ingredient food. It is mostly unprocessed, free of chemical additives, and rich in nutrients. In essence, it's the type of food human beings ate exclusively for thousands of years. However, since processed foods became popular in the 20th century, the Western diet has shifted toward ready-to-eat meals. While processed foods are convenient, they also harm your health. In fact, following a diet based on real food may be one of the most important things you can do to maintain good health and a high quality of life.

Here are 21 reasons to eat real food

1. Loaded with important nutrients

2. Low in sugar

3. Heart healthy

4. Better for the environment

5. High in fibre

6. Helps control blood sugar

7. Good for your skin

8. Helps lower triglycerides

9. Provides variety

10. Costs less in the long run

11. High in healthy fats

12. May reduce disease risk

13. Contains antioxidants

14. Good for your gut

15. May help prevent overeating

16. Promotes dental health

17. May help reduce sugar cravings

18. Sets a good example

19. Gets the focus off dieting

20. Helps support local farmers

21. Delicious

The bottom line
Real food is just one component of a healthy lifestyle. It’s also important to get plenty of exercise, lower your stress levels, and maintain proper nutrition. But there’s no doubt that eating more real food will go a long way toward improving your health."

The above is just a snippet of Franziska's article, you can read it in full here

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 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

Coffee Grounds In Your Garden !

Well, you can't say there isn't variety on this blog. Whether it be articles and studies about diabetes and living the low carb lifestyle, to a wide variety of recipe suggestions, and even wildlife photography - there is variety - and they do say 'variety is the spice of life'.

But how about this one?

How to use coffee grounds in your garden – 3 ways to benefit plants and improve soil quality

Wondering how to use coffee grounds in your garden? Well, it turns out that your caffeine addiction might just be your garden's saving grace and the next step for upping your allotment's sustainability.

If you're lucky enough to have a coffee machine in your possession then you may be all too familiar with having to dispose of used coffee grounds after each delicious cup. Coffee grounds that you might have only previously seen as trash/rubbish are your garden's treasure, as using the grounds to nurture your plants and soil is a sustainable garden idea.

With this in mind, horticulture and garden experts share thoughts/tips on how to use coffee grounds in your garden and also why they are good for your plants and soil quality.

How to use coffee grounds in your garden

There's more than one way to use coffee grounds in your garden, whether your plants need an extra pep in their step or your veggies have fallen victim to a slug invasion, this natural solution is more versatile than you think!

Here are the three plant-friendly ways of using up those rich coffee grounds...

1. Fertiliser

If you are trying to keep up with the garden trends this year or are perhaps looking to recreate the wildflower garden border trend then coffee grounds are a great plant fertiliser.

Russell Birchell, Founder of 'Hedging UK' says, "Coffee grounds imbue the soil with vital nutrients such as potassium, nitrogen and phosphorus, leading to healthier plant growth and greater blooming potential in the long run."

When it comes to how you should spread your coffee grounds and how often there's a little more choice to it than simply dumping the grounds into your soil and calling it a day.

“Coffee grounds can be used in various ways in the garden, " agrees Peter Ivanov, Professional gardener at 'FantasticGardeners'. "For example, they can be incorporated into compost bins or worm bins to add nitrogen and increase microbial activity, which will make them more nutrient-rich."

2. Mulch

If you don't have a compost bin then you can also use the grounds directly as a mulch around acid-loving plants, explains Peter. Plants such as azaleas, rhododendrons, blueberries and roses are particularly fond of acidic mulch as they naturally help lower soil pH over time.

Peter also suggests mixing the grounds into the soil as this can improve soil structure and drainage, however, he does warn against overuse as they are not compatible with every plant species.

"It’s not suitable for all plants and the main problem is that if they’re applied in a larger quantity to the top of the soil, their small particles can clump together and prevent water and air from reaching the roots of the plants," explains Peter.

To prevent this he recommends using the coffee grounds on the border soil of established plants only and making sure you aren't putting them in the same spot every time. 

3. Pest control

When we are vegetable growing, using heavy chemicals to kill slugs is just not an option, luckily coffee grounds can help with this too.

"Coffee grounds can act as a great deterrent for slugs and snails because the rough texture of them can irritate their soft bodies, making it uncomfortable for them to crawl across the soil," It's not just the texture of the grounds however, the actual caffeine content is also believed to have a toxic effect on slugs and snails too.

Peter does point out that the grounds alone won't completely deter the plant-eating pests, and suggests using them alongside other types of barriers and traps too. The grounds as pest control will also need to be applied often as they will deteriorate, especially if it's rained recently.

Where is the best place to put coffee grounds in the garden?

Although adding coffee grounds is one of the easy gardening tips that every gardener should know, there are a few do's and don'ts. Due to the acidness of the grounds, there are some plants you should not be putting them anywhere near for example tomato plants and seedlings as this can interfere with their growth and germination. 

"It’ll be best to compost them first to reduce their acidity and allow them to break down, making them suitable for a wider range of plants," explains Peter. Once you've composted your grounds then they should be safe to use for the rest of your plants and flowers, but you must add the grounds gradually.

Peter warns of creating a water-restricting barrier with the grounds which could eventually cause your plants to wilt and die. He recommends adding a layer of another type of organic mulch, such as wood chips, just to stop the grounds clumping together and stop water movement.

Happy gardening 😊

Words above from article here

Of course after you've done any gardening (or just read about it) why not enjoy a cup of coffee or tea and a low carb scone. The recipe details are here  please note the recipe is suitable for diabetics and is also gluten free, Keto, LCHF

~ Enjoy your day ~

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 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

Leek, celery and gruyère gratin ... tastes so good

Gratins taste so good and can work well either as a side dish or a main course. This recipe goes well with a Sunday Roast Dinner, but can be enjoyed any day of the week ...

Ingredients

Serves Six
750g (1½lb) leeks, trimmed and cut into chunks
6 sticks of celery, chopped
400ml (14fl oz) vegetable stock
100ml (3½fl oz) half-fat crème fraîche
nutmeg, grated
25g (1oz) breadcrumbs
100g (3½oz) Gruyère, grated

Method
1. Preheat the oven to gas 7, 220ºC, fan 200ºC. Boil the vegetables for 5 minutes, drain and put in an ovenproof dish.
2. Mix together the vegetable stock, crème fraîche and nutmeg. Season.
3. Pour the creamy mixture over the vegetables, cover in foil and bake for 25 minutes, then remove and set aside.
4. Remove the foil from the vegetable dish and sprinkle with breadcrumbs and cheese. Cook for another 20 minutes until the topping is golden and crispy.

Nutrition Per Serving

Carbohydrate 8.9g Protein 8.2g Fat 7g Fibre 4.3g

Tips

If you do not have any leeks, try using spring onions (scallions) or white onions instead.
If you need a substitute for gruyère cheese look here
From original idea here

For more gratin choices have a look 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.

All the best Jan

Best Diabetes Blogs!

100 Best Diabetes Blogs!

We recently received an unexpected but lovely email from Anuj the the Founder of Feedspot informing us that our humble blog has been rated at number seventeen of one hundred 'Best Diabetes Blogs from the thousands of blogs on the web, ranked by traffic, social media followers and freshness', see here

The site names me (Eddie), but if you are a regular reader here you will know that Jan has been the mainstay of the blog for a number of years.

We would like to thank Feedspot for the thumbs up, and thank you to the people that read and comment on our blog, you are appreciated. 

~ Thank you to everyone - you are appreciated ~

We wish the best of health to you and yours.

Eddie and Jan

Five Random Facts That May Amaze You !

Goodness me, it's the weekend again! The days of the week seem to go by so quickly. Today, for a change I'm sharing five random facts that may amaze you! 

• There is an average of 50,000 spiders per acre in green areas.

• Some male songbirds sing more than 2,000 times each day.

• For every human in the world there are one million ants.

• If you keep a goldfish in a dark room, it will become pale!

• The sentence “The quick brown fox jumps over a lazy dog.” uses every letter of the alphabet. 

Did you (like me) check that last fact out?

Whatever your plans are this weekend I wish you a good one, and invite you to enjoy (a virtual) slice of low carb Italian Lemon Cake, see the recipe here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes 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.

All the best Jan

Creamy Paprika Chicken : The Mary Berry Way : Nice With Lower Carb Cauliflower Rice

I think many will agree that this Mary Berry recipe for a creamy paprika chicken is one that will please. A quick and comforting meal perfect served with young spinach or green beans. You could also add some plain boiled rice or creamy mash, however, the lower carb alternative cauliflower rice is very nice.

Ingredients

Serves Four
4 small chicken breasts, without skin or bone
150ml/5¼fl oz double (heavy) cream
For the marinade
1 tbsp Worcestershire sauce
1 tbsp runny honey
1 tbsp paprika
1 tbsp grainy mustard
To serve - suggestions
young spinach or green beans
boiled rice, cooked or creamy mash

Lower carb alternative cauliflower rice

Method
1. Lay the chicken breasts on a clean work surface. Cover with cling film and gently beat with a rolling pin or meat mallet until 1cm (0.75in) thick.
2. Mix the marinade ingredients on a large flat plate then lightly spread each chicken fillet with the mixture and season. Leave to marinate for 10-20 minutes if times allows.
3. Heat a large non-stick frying pan. Add a little oil and gently fry the chicken breasts for just under two minutes each side or until just done. To check for doneness take a thin slice off one side of a breast. If the flesh is white it is cooked. Take care not to overcook.
4. Remove any surplus oil from the pan with kitchen paper, then measure the cream into a jug and mix with the leftover paprika mixture from the plate.
5. Pour the paprika cream into the pan around the chicken. Allow to bubble up and reduce slightly.

Serve with young spinach/green beans and plain boiled rice, or creamy mash. 

Low carbers may prefer to serve cauliflower rice and many stores/supermarkets now stock frozen cauliflower rice.

From recipe idea here

Paprika is a pepper-based spice full of antioxidants that helps fight a range of diseases due largely to its ability to fight oxidative stress. Paprika helps reduce inflammation and may be able to prevent and fight autoimmune conditions and some cancers.

Alternative recipes that use paprika

Chickpea Paprikash - a vegan recipe - see here

Hungarian Vegetarian Paprikash - a vegetarian recipe - see here

Mary Berry, is one of the best-known and respected cookery writers and broadcasters in the UK. She describes her cooking style as 'family' - practical, healthy recipes that incorporate lots of fresh ingredients.

~ wishing you happy day ~

You will find a variety of articles and 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.

All the best Jan