Happy Halloween and Happy Last Day Of October

If you may be looking for some lower carb Halloween recipe ideas, see here

For those who do not celebrate Halloween

here are some beautiful flowers

~ wishing all readers a happy last day of October ~

All the best Jan

The Stirling doctor who changed the lives of diabetics

Dr Sheila Reith was inspired to create the diabetic pen after helping her daughter with injections

photo credit - Pride of Britain Awards

It was a moment of inspiration in the toilets of a London train station - and it changed the lives of people with diabetes across the world.

Dr Sheila Reith was administering insulin to her daughter Fiona - a type 1 diabetic - when she wondered how she could make the injections easier.

It led to the development of insulin pens, which soon replaced syringes as the way to take the drug for millions of people.

Now Dr Reith, who worked in Glasgow and Stirling (Scotland) throughout her career, has been recognised with a lifetime achievement award for her contribution to medicine at the Pride of Britain ceremony.

When she moved to Glasgow from London in the 1970s, she was regularly travelling between cities with her young daughter. That's when the idea for a pen began to take shape.

Speaking to BBC Scotland's 'The Nine', she recalled: "When we arrived in Euston station, Fiona would be due her insulin, so I took her to the ladies loo to give her the jab.

"I thought as I was in there that the equipment we used was incredibly primitive. You had a glass syringe with a steel needle that you sent away to get sharpened and you had to boil them up on the stove, and keep them in a flask.

"We're taking this out and drawing insulin out of a glass vial or bottle - it was pretty brutal. I thought that this was medieval, there must be a better way."

From there, she developed the idea with Dr John Ireland and Dr John Paton while working at the Southern General hospital in Glasgow in 1978.

She added: "I was working alongside John Ireland but neither of us had the skills to make a metering device so we recruited John Paton - he came up with the device that was like a biro pen, where if you pushed the button on the end you would have two units [of insulin]."

In 1981 trials of the pen began, and within two years the world’s first commercial insulin pen – Penject - was released onto the market.

It has since become a commonly used method of taking insulin, and continues to be used to this day, alongside more modern inventions such as insulin pumps.

Dr Reith said that she knew from the start the idea had "tremendous potential" to make life easier for people with diabetes.

Those with type 1 diabetes cannot produce insulin naturally, and are reliant on a number of injections each day to make up the shortfall.

'Changed the face of insulin'

Now aged 86, Dr Reith was unable to travel to this week's ceremony in London but her son Alistair collected the honour on her behalf.

In a statement she thanked her late husband David and their children for their support, and said she was "wonderfully lucky" to have worked with a number of talented colleagues.

After moving to Stirling Royal Infirmary in the 1980s she continued to work with improving diabetes care, including by developing a computer database of patients with diabetes and helping to launch a diabetes education centre which promoted multidisciplinary care for people with the condition.

She was awarded a CBE in 2023.

Dr Elizabeth Robertson, Diabetes UK’s director of research, said: “Dr Reith’s idea, and her determination to bring the insulin pen to life, changed the face of insulin therapy and diabetes care forever, benefiting too many people to count.

"Anyone who is lucky enough to meet Dr Reith cannot but be impressed by her generosity of spirit and humility for her part in this tremendous innovation."

Words and image above taken from article here

A well deserved award for Dr Reith. 

All the best Jan

Tips for Seasonally Adjusting Your Diet

Today I share an article from Food Matters site

"Top Tips for Seasonally Adjusting Your Diet ... 

Our bodies are deeply connected to the natural cycles of the earth. Just as nature changes with the seasons, so too should our diets. Eating seasonally allows us to align our nutrition with what our bodies need during each phase of the year. It’s not just about sourcing the freshest produce; it’s also about nurturing our well-being by listening to what nature provides us at different times.

The Benefits of Eating Seasonally

Nutritional Density

Fruits and vegetables harvested in season are more nutrient-dense. They ripen naturally and offer the vitamins, minerals, and antioxidants that your body craves. For instance, leafy greens in the spring help detoxify after the heavier foods of winter, while berries in the summer provide hydration and antioxidants to combat sun exposure. In contrast, out-of-season produce often requires long travel times and is exposed to ethylene gas to artificially ripen, which can diminish its nutrient content and flavour.

Support for the Body’s Rhythms

Our bodies need different nutrients depending on the season. For example, in colder months, we need warming, grounding foods, while in warmer months, lighter, hydrating options are ideal.

Environmental Impact

When you eat seasonally, you reduce the need for long-distance food transportation and greenhouse emissions. Seasonal eating also supports local farmers and sustainable agricultural practices.

Supporting Local Farmers

Eating seasonally not only benefits your health but also supports local farmers and your community. By choosing fruits and vegetables grown in your region, you're helping small farms thrive, and promoting sustainable farming practices. This connection to local agriculture fosters a more resilient food system and encourages farmers to grow a diverse range of crops that align with the seasons.

Adjusting Your Diet Throughout the Year *

Spring: Detox and Rejuvenation

Spring is a time of renewal, both in nature and in our bodies. After months of heavier, warming foods, it’s time to cleanse and revitalize your system. Focus on foods that are light, fresh, and packed with nutrients.

What to Eat: Leafy greens like spinach, kale, and arugula (rocket) are perfect for detoxing the liver. Radishes, asparagus, and artichokes also help flush out toxins and boost digestion.

How to Prepare: Steaming or lightly sautéing vegetables helps preserve their nutrients while keeping them easy to digest. Incorporate smoothies and fresh juices to increase your intake of raw foods. 

Summer: Hydrate and Cool Down

With rising temperatures, the focus shifts to staying cool and hydrated. Summer is abundant with fruits and vegetables that provide water, vitamins, and minerals to keep you energized and healthy during the heat. 

What to Eat: Water-rich fruits like watermelon, cucumbers, strawberries, and tomatoes. Leafy greens, zucchini/courgettes, and bell peppers are also excellent choices. Fermented foods like kimchi or sauerkraut can support digestion during outdoor barbecues or parties.

How to Prepare: Keep meals light and raw as much as possible. Salads, cold soups like gazpacho, and grilled vegetables are perfect for a summer diet. Avoid heavy, rich foods that can slow you down in the heat.

Fall (Autumn): Grounding and Nourishing

As temperatures cool down, our bodies need more warming and grounding foods to prepare for the colder months ahead. This season is about transitioning from the lightness of summer to more hearty, nutrient-dense meals.

What to Eat: Root vegetables like sweet potatoes, carrots, and beets offer grounding energy. Squash, pumpkins, and apples are also in season, providing fibre and essential vitamins. Whole grains like quinoa, farro, and brown rice offer sustained energy.

How to Prepare: Roasting vegetables brings out their natural sweetness and makes them more comforting. Soups and stews are excellent ways to nourish your body and prepare for winter. 

Winter: Warm and Strengthen

Winter calls for warming, hearty meals that keep your energy levels up and immune system strong. This is the season of comfort foods, but it’s important to focus on nutrient-dense, whole foods.

What to Eat: Root vegetables continue to shine in winter. Include hearty greens like kale, collards, and cabbage, which are full of vitamins C and K. Warming spices such as ginger, turmeric, cinnamon, and garlic can help boost circulation and support immunity.

How to Prepare: Focus on slow-cooked meals like stews, curries, and casseroles. Using bone broth as a base produces collagen and minerals, which are especially beneficial during the colder months. Don’t shy away from healthy fats like avocado, nuts, and olive oil, as they help insulate the body. 

Seasonally adjusting your diet is not just a trend—it’s a return to a way of eating that has been practiced for centuries. By tuning in to the cycles of nature and eating the foods that each season provides, you can support your health, the environment, and local farmers. Embrace the changes of the seasons, and let your diet evolve to nourish your body, mind, and spirit throughout the year."

Words and image from article here

*Please note, Food Matters site says that they know that their readers (and similarly readers of this blog) spans the globe and many of these foods may not be available to you. Whilst many of the “What to Eat Foods” are geared towards their USA audience, worldwide you can use the “How to Prepare” suggestions.

~ xxx oooo xxx ~

Do please share any thoughts you have about this article in the comments section. I know, as a child, when growing up we used to eat far more seasonal food because the wide range of foods that are available now were not back then! Going to my local supermarket today I see the food is flown in from far and wide!!! I do my best to support local farmers and shop at Farmers Markets or indeed a farm shop if I am fortunate to be near one. 

All the best Jan

Celeriac Boulangère : French Inspired : Vegan/Vegetarian Dish

I recently saw this French-inspired vegan/vegetarian recipe and although it was shown as a stunning alternative Christmas main, I think it's a dish that could be enjoyed before then! Read on and see what you think ...

Celeriac takes centre stage here, its nutty, earthy flavour seeping out as it absorbs the stock. Meaty mushrooms and cooked chestnuts combine to give this dish a warm, festive feel.

Ingredients

Serves Six
For the onions

2 tbsp olive oil
3 onions, sliced
5 sprigs of thyme, leaves picked
For the stock

2 carrots, roughly chopped
1 fennel, roughly chopped
1 stick celery, roughly chopped
1 onion, quartered
1 bay leaf
small bunch parsley, stalks only
6 peppercorns
For the mushrooms

2 tbsp olive oil
2 garlic cloves, roughly chopped
750g mushrooms (wild, chestnut, Portobello), sliced
1 celeriac, approximately 1kg
1 garlic clove
80g cooked chestnuts, roughly chopped

Method
1. For the onions, heat the oil in a frying pan over a low heat. Add the onions, thyme leaves and a pinch of salt. Cook over a low heat for 25 mins until lightly golden. Stir frequently and add a splash of water if the pan begins to dry out.
2. For the stock, place all the ingredients in a large pan and cover with 1.25 litres of water. Bring to the boil and simmer for 20 mins. Remove from the heat and strain into a jug.
3. For the mushrooms, heat the oil in a frying pan over a medium heat. Add the garlic and cook for 30 secs until just golden at the edges. Add the mushrooms and cook, stirring frequently, for 12-15 mins until all their water has evaporated.
4. Preheat the oven to gas 5, 190°C, fan 170°C. Peel and quarter the celeriac. Slice the quarters as finely as possible. Cut the garlic clove in half along its length and rub a 32cm x 24cm (12 1/2in x 9 1/2in) baking dish with the cut sides. Layer the base with a third of the celeriac, half of the mushrooms and half of the onions. Repeat, then top with a final layer of celeriac. Pour in 500ml stock (leftover stock can be poured in an ice tray, frozen and used as vegetable stock cubes.)
5. Cover the dish with foil and bake for 30 mins. Uncover, scatter with the chestnuts and bake for a further 25 mins until the celeriac is cooked through and golden on top. Spoon onto plates and serve with greens.

Each serving

Carbohydrate 21.7g Protein 6.9g Fat 9g Fibre 5.8g

From original idea here

Notes :
i) This recipe calls for celeriac, but if you are lacking this ingredient, there is no need to worry as there are many substitutes to use instead of it.

Celeriac is also known as celery root or celery knob and it is a common ingredient in soups, stews, and even baked dishes as well as other culinary special dishes that you might want to experience in your kitchen.

It is a popular veggie used in Europe but also in other parts of the world. The best celeriac substitutes include parsley roots, potatoes, celery, carrots, butternut squash, and others that you will find in this guide '14 Best Substitutes For Celeriac' here

ii) The name of the dish Boulangère is said to derive from an old practice in French villages, where householders without their own ovens would take the prepared dish to the village bakery. After the baker had finished making his bread, the dish (traditionally made with potatoes) would cook slowly while the oven gradually died down.

~ enjoy your day ~

Dear reader, 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 (more about this here) 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

Autumn Trees And Their Leaves

"Wet weather leads to trees holding onto leaves for longer this autumn

We're officially in autumn, and one thing lots of people associate this season with is the changing colours of the leaves.

But the National Trust, which works to protect the natural environment across England, Wales and Northern Ireland, says our wet and cool year so far means trees will hold onto their leaves for longer this autumn.

The most colourful autumn leaves develop when we have sunny days and cool nights.

But the organisation says they still have hope for a dazzling display of oranges, yellows and reds if the weather settles.

Why do leaves turn brown in autumn?

For trees to grow, they need three things - sunlight, nutrients and water.

In the summer months, leaves use a chemical called chlorophyll to capture sunlight. This is what makes them green.

The chlorophyll turns the sunlight into food for the tree and it helps trees grow. The food they make is sugar and it's used to grow new leaves, flowers and seeds - a process called photosynthesis.

As autumn arrives, the days get shorter, it gets colder and there is less sunshine for the leaves to make food with.

When trees realise that winter is about to begin, they start breaking down the chlorophyll (green) that is stored in the leaves to get the nutrients out.

This allows trees to store all the nutrients from their leaves in their roots, which are protected from the cold during the winter months.

As the plants break down, the chlorophyll green colour disappears from the leaves, leaving behind other colours you normally can't see.

Some trees shed their dead brown leaves because they are no longer able to get energy from them through winter.

By shedding their leaves, trees are able to survive because they make room for new growth in the spring.

What's happening to the leaves this autumn?

Sunny days and cool nights make for the most colourful displays.

But we've had a lot of rain this year, meaning the trees are holding onto their leaves for longer, and the National Trust said this could have consequences if the weather doesn't settle down.

Pamela Smith from the charity said: "As the predictability of weather patterns continues to alter due to a changing climate, the timings of a traditional autumn with its colourful canopy displays become less certain.

"We've seen a real mixed bag of conditions so far this year - particularly the soggy start, but if we see a gradual drop in temperature along with more settled weather, we could expect to see a drawn-out display.

"However, if we get sharp, hard frosts or see further wet weather with storms, heavy rain and wind roll across the UK, that may cut any extended show short.

"No matter how this season unfolds, we are already seeing signs that things are getting under way around the country, whether that's in a city, town or in the countryside.""

Words above taken from article here

Autumn is a special time of year and there is nothing better than a walk in the woods, if you are fortunate to live nearby to some! For many families, here in the UK, the coming week is a 'half-term' school holiday break with a weeks holiday/time out from school. I know the grandchildren have a pumpkin patch visit they are looking forward to going to and we have a meet-up in the week which I'm sure will be great fun ... needless to say I'm rather looking forward to that 😊

I couldn't resist sharing a rather tasty vegetable soup recipe ideal for cooler days, if you'd like to see it please use this link here.

All the best Jan

It's that time of year again when the clocks go back in the UK, and many other places

Some like it, others don't! But yes, it's that time of year again when the clocks go back in the UK.

On 27 October clocks will turn back by one hour, as we change from British Summer Time (BST) to Greenwich Mean Time (GMT).

It will provide an extra hour in bed for many and it also signals the start of shorter days and longer nights until the winter solstice on 21 December.

Here's all you need to know about why the clocks change and how it all started.

When do the clocks change in 2024?
The clocks normally go back an hour on the last Sunday of October. This year, that's Sunday 27 October.

The clocks go forward on the last Sunday of March.

Changing the time like this is also done in about 70 other countries around the world.

This includes many places in Europe and North America.

Do I need to put my phone back an hour?
Most smart phones, computers, and other devices connected to the internet will update the time automatically.

But if you have a watch or clock that isn't digital, you may need to change the time yourself.

Why do we change the clocks?
An American politician and inventor called Benjamin Franklin first came up with the idea while in Paris in 1784.

He suggested that if people got up earlier, when it was lighter, then it would save on the amount of candles used.

What is meant by daylight savings time?
You might have also heard of Daylight Savings Time - which is just another term for changing the clocks to get more sunlight in the evenings in summer - so that darkness falls at a later time.

What's the purpose behind daylight saving time?
The idea of changing the clocks depending on the time of year was to make the most of daylight through the summer by getting up earlier.

Some think having BST is a good thing because it saves energy, by making better use of natural daylight, and helps to reduce traffic accidents.

Others don't like it because they argue that it doesn't actually save any energy, and it can make it darker when children are going to school in the morning, which can be dangerous.

Some people also think it is not very good for our health.

What is Greenwich Mean Time?

(The Magnetic Clock at the Greenwich Observatory was thought to be the first to show Greenwich Mean Time to the public)

Greenwich Mean Time is based on the time that is worked out at the Royal Observatory in Greenwich in London.

The word "mean" is a type of average. The "mean time" is the average time based on how the Earth moves around the Sun.

In the mid-19th century, the UK started using GMT as a standard for time because of railways. When trains got to stops, people had to know that the time would be the same for everyone else, or they would miss their train.

Before this there was no agreed upon "standard time" - most towns and cities around the world kept their own local time.

GMT was the only official time used in the UK before British Summer Time was introduced.

When did the UK start daylight saving time?
The idea arrived in the UK thanks to Coldplay singer Chris Martin's great-great-grandfather, a builder called William Willett.

In 1907, he published a leaflet called The Waste of Daylight, encouraging people to get out of bed earlier.

Willett was a keen golfer and he got cross when his games had to be cut short because the sun went down and there wasn't enough light to carry on playing.

When did we start changing our clocks?
The idea of moving the clocks forwards and backwards was discussed by the government in 1908, but many people didn't like it so it wasn't made a law.

Willett spent his life trying to convince people that it was a good idea, but it was only introduced in the UK in 1916 - a year after he died.

It was actually first introduced by the Germans in World World One, just before the UK followed suit.

During World War Two, the UK used what was called British Double Summer Time (BDST), when the clocks were ahead by an extra hour during the summer.

But this didn't last for very long.

Words/image above taken from here

~ xxxx oooo xxxx ~

Will you be changing your clocks this weekend? I must remember to do mine! I still have a couple that will not be done automatically!

All the best Jan

Vegetarian Frittata : Creamy Ricotta with Caramelised Onions

Sharing this easy cheesy vegetarian recipe seen here for a super creamy ricotta frittata with sweet caramelised onions and fresh greens – perfect for a tasty breakfast or brunch!

Ingredients

Serves Four
1 Tbsp oil
3 onions, thinly sliced
85 g (3 oz) vegetarian parmesan-style cheese
6 eggs
150 ml (2/3 cup) milk
1 tsp minced garlic
1 tsp dried thyme
1/2 tsp black pepper
1 Tbsp butter
1 large handful (30g / 1 oz) greens, e.g. arugula (rocket), pea shoots, chopped spinach, watercress, etc.
250 g (9 oz) ricotta cheese

Instructions
1. Heat the oil in an oven-proof frying pan – measuring approx. 25cm in diameter – and add the sliced onions. Cook over a medium-low heat, stirring fairly regularly, for at least 20 minutes, until they are soft and golden brown. If you have time, you’ll get even more flavour into your onions by cooking them for even longer (up to an hour, if you have time!), at a lower temperature. If you can cook them for about 40 minutes at a lower temperature that works well!
2. While the onions are cooking, finely grate the parmesan. Add it to a mixing bowl with the eggs, milk, garlic, thyme, and black pepper. Mix thoroughly with a whisk or fork, making sure the eggs are well beaten.
3. When the onions are cooked to your liking, set the oven to 180°C (Gas Mark 4 / 350°F). Make a gap in the middle of the onions, and add the butter, allowing it to melt.
4. When the butter has melted, turn off the heat. Mix the butter into the onions, and spread them out evenly across the bottom of the pan. Pour the egg mixture on top.
5. Add a good handful of greens (e.g. rocket / arugula), and use a fork to press it down into the egg mixture. Dollop the ricotta cheese on top, and flatten it slightly with a fork, nestling it into the egg. You can add a little more black pepper to the top of your frittata if you like.
6. Place the pan into the oven, and bake for around 25-30 minutes, or until the eggs are fully set. They will set from the outside of the pan inwards, so as soon as the middle is set, it’s ready. Allow to stand for five minutes before cutting into slices.

Nutrition
Serving: 1portion | Carbohydrates: 16.8g | Protein: 25.9g | Fat: 24.3g |

Details above, and more, can be seen here

~ enjoy your day ~

Dear reader, 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 (more about this here) 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

Should You Be Avoiding Oxalates?

Before you read this post a reminder!
It seems many of us are still experiencing problems with blogger, especially with comments going into the spam folder. Do please check your spam folder daily.

"Spinach, Beets & Almonds... Should You Be Avoiding Oxalates?

Oxalates have become a topic of interest in the nutrition world, particularly for those focused on optimizing their health through diet. But what exactly are oxalates, and should we be concerned about consuming them? This article delves into the science behind oxalates, their effects on the body, and how to make informed choices about their presence in your diet.

What are oxalates?

Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plant foods. They are formed when oxalic acid binds with minerals, particularly calcium, in the body or in food. While oxalates are present in a wide range of foods, some of the most common sources include:

1. Spinach: Spinach can contribute a significant amount of oxalates to the diet, especially when consumed in large quantities.

2. Rhubarb: Known for its tart flavour, rhubarb contains high levels of oxalates, particularly in the leaves, which are generally not eaten.

3. Beets: Both the roots and greens of beets are rich in oxalates, making them a common source in diets that include these vegetables.

4. Nuts and seeds: Almonds, cashews, and peanuts are particularly high in oxalates, though they also offer other nutritional benefits.

5. Grains: Certain grains like buckwheat, quinoa, and wheat bran contain moderate to high levels of oxalates.

6. Chocolate: A favourite treat for many, dark chocolate is also a source of oxalates.

In plants, oxalates serve a protective function, deterring herbivores from eating them by making the plant less palatable or even toxic in large amounts. However, in the human diet, oxalates are a point of discussion due to their potential impact on health, particularly concerning kidney stones and nutrient absorption.

The role of oxalates in the body

When we consume foods containing oxalates, they can bind to minerals like calcium in the digestive tract, forming insoluble compounds that are excreted in the stool. In most cases, this process is harmless and part of the body’s natural regulation of mineral balance.

However, in some individuals, particularly those with certain medical conditions or a predisposition to kidney stones, oxalates can accumulate and form crystals in the kidneys. These crystals can lead to the development of kidney stones, which are often composed of calcium oxalate. This connection has led to concerns about high-oxalate diets and their role in kidney stone formation.

Should we be consuming oxalates?

The question of whether or not we should consume oxalates is complex and depends on individual health factors. This is why bio-individuality is key. For the general population, consuming oxalate-rich foods as part of a balanced diet is not typically a cause for concern. In fact, many high-oxalate foods, such as leafy greens, nuts, and whole grains, are also rich in essential nutrients like fiber, vitamins, and antioxidants that contribute to overall health.

However, for individuals prone to kidney stones, particularly those with a history of calcium oxalate stones, it may be advisable to moderate the intake of high-oxalate foods. Additionally, these individuals can benefit from strategies to reduce oxalate absorption, such as:

1. Pairing high-oxalate foods with calcium-rich foods: Calcium can bind with oxalates in the digestive tract, reducing their absorption and the risk of kidney stone formation. For example, pairing spinach with a calcium-rich food like dairy can help mitigate the potential risks.

2. Staying hydrated: Adequate water intake helps dilute oxalates in the urine, decreasing the likelihood of kidney stone formation.

3. Changing cooking methods: Boiling vegetables can reduce their oxalate content by leaching oxalates into the water. For instance, boiling spinach significantly lowers its oxalate levels. 

It’s important to note that not all oxalates are absorbed equally. The bioavailability of oxalates can vary depending on the food source and the overall composition of the diet. For example, the oxalates in spinach are more readily absorbed than those in other foods due to the presence of compounds that enhance oxalate absorption.

For most people, oxalates are not something to be overly concerned about. The benefits of consuming a variety of plant-based foods far outweigh the potential risks associated with oxalate intake. However, if you have a history of kidney stones or other health concerns related to oxalates, it’s wise to be mindful of your intake and consider dietary adjustments.

As with many aspects of nutrition, a varied diet and balance is key."

Words and image above, with more to read, can be seen here

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

All the best Jan

Midweek Lower Carb Meal Choices

It's midweek and I share three lower carb food choices for your consideration

Mustard and Sage Chicken with Celeriac Mash

Swapping potatoes for celeriac lowers the carbohydrates in this lovely mid-week dinner suggestion ... ready in under half an hour and tastes great!

Ingredients

Serves Three

10 carbs per serving

1 celeriac, peeled and cut into chunks

3 chicken breasts, skinless

1 tbsp. English mustard powder

2 tsp olive oil

2 garlic cloves, crushed

8 sage leaves, chopped

100g low-fat crème fraîche, plus 2 tbsp. for the mash

1 chicken stock cube

2 tbsp. wholegrain mustard

To Serve

275g cooked green veg, such as thin-stemmed broccoli, peas or Savoy cabbage,

Instructions

and more, can be seen here

Sausage with Cauliflower and Parsley Rice 

using cauliflower rice lowers the carb content for this meal

Ingredients

Serves Four

15g carb per serving

1 red bell pepper

2 yellow (white) onions

2 oz. / 55 g butter

1 lb / 450 g fresh sausage, use ones with a lot of flavour such as Toulouse or chorizo

(also check carb content)

1 oz. / 28 g sun-dried tomatoes, preferably in olive oil

1 tablespoon Dijon mustard

2 tablespoons tomato paste

2 tablespoons dried thyme

1¼ cups / 300 ml heavy (double) whipping cream or sour cream

salt and pepper

Fried cauliflower and parsley rice

1½ lbs / 700 g cauliflower

4 oz. / 110 g butter

¼ cup / 60 ml chopped fresh parsley

Instructions

Can be found here

Aubergine / Eggplant Melts

Choose a glossy, plump aubergine (eggplant) to make this warming vegetarian main course.

Ingredients

Serves Four

7g carbs per serving

3 tbsp. olive oil2 aubergines (eggplants), halved lengthways

4 tomatoes

1 x 150g ball mozzarella, drained

seasoning to taste

handful basil leaves

Instructions

and more details can be found here

 ~ and some beautiful Autumn flowers for you ~

wishing you a 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 (more about this here) 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

Is It Time To Consider Bed Socks To Aid Your Sleep ?

How to sleep: Doctors shares simple sock hack that can help you sleep better and longer

A doctor has revealed how sleeping with socks on can improve your sleep.

This follows a number of studies pointing to the sleep-inducing benefits of wearing socks in bed.

For example, research has suggested that the simple hack improves your ability to get to sleep and the quality of your slumber.

But what's behind this effect? The working theory seems somewhat counterintuitive at first glance.

According to biomedical scientist Dr Biquan Luo, the key lies in warming up your feet to lower your core temperature.

"Warming the feet can have a positive impact on sleep for many people, primarily because of its effect in promoting lower core body temperature and relaxation," she told Fox News Digital.

As the doc explains, core body temperature is instrumental in regulating the sleep-wake cycle. "As we sleep, our core temperature naturally drops as part of our circadian rhythm," she said.

"This decline starts at the beginning of sleep and reaches its lowest point during the early morning hours. Decreasing the core body temperature helps the body fall and stay asleep."

A couple of studies support Dr Luo's claim. In one study, published in the Journal of Physiological Anthropology, six young males were randomised into groups: those wearing socks to sleep and those without.

Researchers recorded several metrics, such as sleep efficiency, total sleep time, number of awakenings, wake after sleep onset and average awakening length.

A questionnaire on sleep quality was obtained after awakening in the morning.

The results showed that in the group donning socks, the time it took to get to sleep was on average 7.5 minutes shorter, total sleep time was 32 minutes longer, the number of awakenings was 7.5 times smaller, and sleep efficiency was 7.6 percent higher.

"Feet warming using bed socks during sleep in a cool environment had positive effects on sleep quality by shortened sleep onset, lengthened sleep time, and lessened awakenings during sleep but had no significant influence on core body temperature," the researchers concluded.

Another research study demonstrated that warming feet for 20 minutes before bed reduces insomnia symptoms.

Above image and words, with more to read, from article here

xxx ooo xxx

Do you sometimes wear bed-socks? Will you consider wearing bed-socks?
I do find that if I'm cold they do help keep you warmer, and it's easier to sleep.
Please share your thoughts and comments about this article.

Related Post

Simple Steps To A Better Night's Sleeps, see here

All the best Jan

Sardines and SAD

"As the winter blues set in, a health and wellbeing expert has dished out a simple dietary tip to tackle seasonal affective disorder (SAD). According to the NHS, SAD is a recurring type of depression with symptoms that worsen during the colder months when daylight dwindles and temperatures fall.

This period often sees a dip in vitamin D levels for many, as this essential nutrient, usually boosted by sunlight, becomes scarce with less outdoor time and weaker sun rays. Vitamin D deficiency can trigger a host of problems including a compromised immune system, fatigue, bone pain, and a heightened risk of depression.

But there's a straightforward solution, says Agnieszka Kozlowska, the boss of herbal supplement brand Miracle Leaf. She suggests that a humble can of sardines could be the answer to beating SAD.

"Sardines are fantastic for combatting SAD, as they are one of the best natural sources of vitamin D. A single serving, in fact, can provide a significant portion of the daily recommended intake. Vitamin D plays a crucial role in regulating mood and combatting depression, and sardines help boost levels that might drop due to limited sun exposure in winter months," explains Agnieszka.

"They are also rich in omega-3 fatty acids, which have been shown to support brain health and reduce inflammation, factors linked to improved mental health and reduced symptoms of depression.

"Vitamin D plays an important part in energy production in the cells. When vitamin D levels are low, the body struggles to convert food into energy as efficiently as usual, which can lead to feelings of constant tiredness, even after a good night's sleep. This can impact daily functioning and make even simple tasks exhausting."

Symptoms of SAD can include a persistent low mood, a loss of pleasure or interest in normal everyday activities, irritability, feelings of despair, guilt and worthlessness, feeling lethargic (lacking in energy) and sleepy during the day, sleeping for longer than normal and finding it hard to get up in the morning, craving carbohydrates and gaining weight, difficulty concentrating, and a decreased sex drive. For some people, these symptoms can be severe and have a significant impact on their day-to-day activities, so keeping up your vitamin D levels is crucial.

Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. (it is always advisable to talk to your Doctor/medical team first when considering supplements.)

"Vitamin D is absolutely vital for immune health. It helps to activate the body's defences against infections by helping with the production of antimicrobial proteins which are key to fighting off viruses and bacteria," Agnieszka says.

"When vitamin D levels are low, the immune system weakens, making you more susceptible to colds, flu and other infections. If you catch a cold repeatedly, this could be a red flag for vitamin D deficiency.

"Vitamin D deficiency can cause weakness because it plays a key role in muscle function. Without enough vitamin D, muscles don't work as efficiently, resulting in feelings of weakness, heaviness and difficulty with day-to-day physical tasks. Muscle cramps are also common as vitamin D helps to regulate calcium, which is important for muscle contractions.""

Image above from google

Words above taken from article here

Related Post

S is for Sardines, a great super-food - read it here

It is always important to consult your doctor if you believe you have SAD as it may be another condition.

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

Broccoli and Cheese Soup : Perfect For Wet and Windy Weather Days

I think today (Sunday) is going to be a good day to enjoy a bowl of soup! The reason being Storm Ashley is set to bring strong winds and heavy rain to the UK, and for me when it's weather like this a warming bowl of soup can be very welcoming. Wherever you are keep safe.  

Ingredients
Serves 4 - 6

1 brown onion, roughly chopped
1 leek, roughly chopped
1 large garlic clove, crushed
1 tbsp olive oil
25g/1oz butter
100g/3½oz potato, peeled and diced
400g/14oz broccoli, stalk chopped, florets cut into 2cm/¾in pieces
1 litre/1¾ pints vegetable stock (or light chicken stock)
1 bay leaf
salt and freshly ground black pepper
150ml/5fl oz full-fat milk
150g/5½oz mature cheddar, grated
To serve (optional)

100g/3½oz crumbly blue cheese (such as Stilton)
sourdough croûtons

Method
1. Heat the olive oil and butter in a large saucepan over a low heat. Gently fry the onion, leek and garlic, stirring from time to time to make sure they cook evenly, for about 10 minutes or until the onion and garlic have softened.
2. Add the potato and broccoli stalk to the pan and cook for a couple of minutes before adding the stock and bay leaf. Season generously with salt and freshly ground black pepper, half cover the pan with a lid and bring to a very gentle simmer. Continue to simmer the soup for about 20 minutes until the potato and broccoli stalks are tender.
3. Remove the bay leaf and add the remaining chopped broccoli and milk to the pan. Stir well and continue to cook for another 3–5 minutes until the broccoli is tender. This timing will depend on the size of your broccoli pieces – be careful not to overcook the broccoli, it should still retain its vibrant green colour. Add the cheddar, stir to combine and then blend the soup until smooth using a stick blender.
4. Taste and add more seasoning, if needed, before spooning into bowls and topping with crisp croûtons and crumbled blue cheese.

Tip

Stilton is commonly used for its strength and salinity/saltiness, but milder blue cheeses work really well too!

Nutritional Information

This recipe based on six portions and without the optional toppings, provides a nutritional breakdown as follows:-

each serving 11g protein, 10g carbohydrates (of which 5g sugars) 15g fat (of which 9g saturates), 4g fibre and 0.6g salt.

From an original idea here

Similar Recipe Suggestion 

Brussels Sprouts and cheddar cheese soup - see it here

Dear reader, 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 (more about this here) 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

Pork and Chickpea Stew (or with an aubergine/eggplant for a vegetarian/vegan option)

This is an easy pork and chickpea stew which only takes 30 minutes, and is full of hearty flavour, with everything all in one pot!

Please see the tip at the bottom of the recipe for how to make a veggie version, if you would prefer this.

Each serving provides:
22g protein, 18.5g carbohydrates, 12g fat, 6.5g fibre and 1.3g salt.

Ingredients

Serves Four - adjust to suit
2 tbsp oil, ideally olive oil
250g/9oz pork fillet (tenderloin), trimmed and cut into small cubes
1 onion, thinly sliced
1 red pepper, sliced
1 medium courgette/zucchini (roughly 185g/6½oz), ends trimmed, halved lengthways and sliced into semi circles
2 garlic cloves, thinly sliced
½–1 tsp smoked paprika, hot or sweet
400g/14oz tin chickpeas, drained
400g/14oz tin chopped tomatoes
1 chicken or pork stock cube
salt and freshly ground black pepper

Method

1. Heat 1 tablespoon of the oil in a large non-stick frying pan or wide-based casserole.
2. Season the pork with salt and pepper and fry over a medium heat for 2 minutes until lightly browned. Remove from the pan and set aside on a plate.
3. Add the remaining oil, the onion, pepper and courgette/zucchini to the pan. Cook for 5 minutes, or until softened and lightly browned, stirring regularly.
4. Add the garlic, paprika, chickpeas and tinned tomatoes. Half-fill the empty tomato tin with water and add to the pan (roughly 200ml/7fl oz water). Crumble in the stock cube and add the cooked pork. Bring to a gentle simmer for 10 minutes, or until the sauce has thickened and the pork is tender, stirring regularly.
5. Serve and enjoy.

Recipe Tips
For a vegetarian or vegan version of this stew, cook a large cubed aubergine/eggplant instead of the pork in the first step, adding an extra tablespoon of oil once it begins to fry.
Substitute chicken/pork stock cube for veggie one.
See original recipe idea and video guide here

~ wishing all readers a happy weekend ~

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 (more about this here) 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 Praise Of Tea And Coffee !

In praise of tea and coffee,

three poems for you to enjoy, well I hope you enjoy them!

Firstly, if you are a regular reader, you will know that I do enjoy a cup of tea 😀

 

But I know many readers prefer coffee ...

“A Caffeinated Life” by Shel Silverstein

seen here

I wake up in the morning,

With a cup of coffee in my hand,

I take a sip, I take a gulp,

And I’m ready to conquer the land.

Caffeine flows through my veins,

Gives me energy, gives me might,

I can do anything, I can go anywhere,

With this magic potion in sight.

... and this verse could perhaps be for either, what do you think?

“The Morning Brew” by Unknown

seen here

The morning brew, the morning brew,

The first thing in the day,

The warm and comforting aroma,

And the taste that takes me away.

The morning brew, the morning brew,

The start of every day,

And all the troubles that I have,

Just seem to slip away.

Wishing all readers a happy day.

Did your day start with a hot beverage or something different?

All the best Jan

Micro-Walks can burn a surprising amount of calories !

image from google

Many who read this blog enjoy walking. Some walk every day, while others perhaps fit a walk in when they can. For those who juggle work and other commitments finding time for a walk is not always easy. The issue of time, or the lack thereof, has given rise to the micro-walk trend, which involves taking several short walks throughout the day rather than devoting one large chunk of time to exercise. For many, this is both physically and logistically easier than a longer walk. 

There is mounting evidence to support this practice, because "10-second 'micro-walks' can burn a surprising amount of calories, study finds:

The popularity of walking has risen exponentially in recent years, and it’s about to get even bigger as researchers say ‘micro-walks’ lasting as little as 10 seconds could be beneficial to health.

A study conducted by researchers at the University of Milan suggests that breaking up a walk into smaller bursts of 10 to 30 seconds uses more energy and burns more calories than continuously walking the same distance.

These ‘micro-walks’ are sandwiched between breaks lasting several minutes. Volunteers either walked or climbed for varying lengths of time, including short bursts of either 10 or 30 seconds, and longer durations of up to four minutes.

Researchers found that shorter bouts of walking used up to 60% more energy than longer spells, despite both walks covering the same distance. The more energy you use, the more calories you burn.

Writing in the Proceedings B journal, published by the Royal Society, Dr Francesco Luciano and his colleagues said: "Breaking up sedentary time with brief strolls… can greatly increase energy expended daily and improve health."

According to The Times, Luciano explained the science behind why more energy is expended during shorter periods of exercise by comparing the body to a car.

"We found that walking in shorter bouts requires more energy - and more oxygen - to cover the same distance, compared to covering it continuously. It’s like a car using more fuel during the first few kilometres," he said.

Luciano also emphasised that, while walking in short bursts might not be practical, the study highlights the importance of getting up and moving so you're not sitting for long periods of time, even if it's just from your desk to the kitchen.

The study reinforces previous findings that people can get healthier by incorporating short bursts of activity in their everyday lives. This can be reassuring for many who find themselves too busy with work or other commitments to spend longer periods of time exercising.

A study published earlier this year in the journal Diabetes Care found that exercising in three-minute bursts can be beneficial, especially when undertaken in the evenings.

Angelo Sabag, researcher and accredited exercise physiologist in the Charles Perkins Centre at the University of Sydney, said: "Physical activity, whether undertaken as structured leisure-time exercise, or incidental physical activity such as walking up the stairs, elicits profound health benefits.

"This finding seems to support the notion that doing multiple bouts of physical activity throughout the day may be more beneficial than accumulating all your physical activity in one block."

The NHS recommends that adults aged 19 to 64 do some type of physical activity every day. Adults should aim to do at least 150 minutes of moderate intense activity a week or 75 minutes of vigorous intensity activity a week.

Periods of exercise should be spread evenly over four to five days a week, or every day, the health service says. Adults should also reduce the amount of time spent sitting or lying down, and break up long periods of not moving with some activity."

Words above taken from article seen here

Please be aware 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 are new to exercise, have an underlying medical condition or existing injuries please consult a doctor before embarking on any new exercise programme.

As always many thanks for your visit to this blog and please share your thoughts in the comments below.

All the best Jan

Easy Baked Apples : A Taste Of Autumn

Growing up my dear Mum would often serve up a simple baked apple for dessert, they did taste good. This recipe I share is wonderful for the Autumnal months. Baked apples make for a cosy, autumnal pudding to please the whole family. You can easily make them ahead of time and warm through before serving.

Ingredients
Serves Four
50g/1¾oz butter
1 orange, zest and juice
50g/1¾oz light brown soft sugar
¼ tsp ground ginger
¼ tsp ground allspice
100g/3½oz mixed dried fruit (currants, sultanas, candied peel)
4 large sharp eating apples, such as Evita, Jonagold, Granny Smith, Braeburn
crème fraîche, to serve

Instructions

1. Preheat the oven to 220C/200C Fan/Gas 7. Melt the butter in a small pan over a medium–low heat. Take the pan off the heat and add the orange zest and juice along with the sugar and spices. Stir well to combine, then add the dried fruit. Set aside.
2. Core the apples, pushing the corer about three-quarters of the way through the apple, to make a container for the filling.
3. Put the apples cored side up into a deep-sided roasting tray, into which they fit snugly. Fill the empty cores with the spiced fruit mixture. Don’t worry if the filling spills over a little: when the apple releases its juices as it bakes it’ll create a delicious, spiced apple caramel in the bottom of the tray.
4. Bake the apples on the bottom shelf of the oven for 20 minutes, or until the apples are soft.
5. Serve the apples with generous spoonfuls of the roasting juices and a spoonful of crème fraîche.

Recipe Tip
The cooked apples will keep, well covered, in the fridge for up to 3 days. To serve, take them out of the fridge to come up to room temperature, or pop them back in a warm oven for 20 minutes.

Original recipe here

Please note: The above recipe may not be suitable for all readers. For those who prefer a lower carb recipe, have a look at this alternative Baked Apple recipe 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 (more about this here) 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