Sausage, Squash and Apple Traybake : A Tasty Autumnal/Fall Recipe

Such a good Autumnal recipe, and one that all ages can enjoy. It's what I would call a favourite family recipe. The grandchildren enjoy sausages, it's not a spicy recipe but a tasty one 😋 and you can choose your favourite sausages to use, if you don't want to use pork ones!

Ingredients

Serves Six

1 small butternut squash, about 750g/1lb 10oz
2 red onions, sliced into rings
2 apples, unpeeled, cored and sliced
12 pork sausages
3 tbsp olive oil
1 tbsp runny honey
1 tsp English mustard
salt and freshly ground black pepper
15g/½oz fresh flatleaf parsley, finely chopped, to garnish (optional)

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Cut the squash into quarters and leave it unpeeled. Remove the seeds then cut each quarter into 5mm/¼in slices.
3. Place the squash a very large baking tray with the onion, apple and sausages. Drizzle with 1 tablespoon oil and season well with salt and pepper. Roast for 20 minutes.
4. Meanwhile, whisk together the honey, mustard and remaining oil in a small bowl. Drizzle over the sausages and vegetables and turn to coat everything in the dressing.
5. Return to the oven for 10 minutes until the sausages are browned and cooked through and the vegetables are tender. Sprinkle over the parsley, if using, and serve.

Tips

i) If you don’t have a large enough baking tray, spread the ingredients out on two trays so they have space to roast and don’t end up steaming.
ii) Serve with extra greens on the side to bulk this out further.

From an idea seen here

~ enjoy this last weekend of September ~

There is 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

Rustic Ratatouille, it's so tasty and colourful

I do enjoy the Autumn/Fall when colours are beginning to change and leaves begin to fall. Although this month has been very wet here in the UK we have had the occasional sunny, dry day when it's been very pleasant to be out and about.

(this is an older image not this year)

It can be colourful in the kitchen too! Take this rustic ratatouille recipe, it really is simple yet wonderfully colourful and extremely tasty ... tuck in quick - before it's all gone!

Ingredients
Serves Four
225g cherry tomatoes
1 red onion
1 medium aubergine (eggplant)
1 yellow pepper
2 red peppers
2 courgettes (zucchini)
1 fennel bulb, small
90ml olive oil
1 garlic clove, peeled and roughly chopped
10g fresh basil, torn
1 pinch salt
1 pinch black pepper

Method
1. Pre-heat the oven to Gas Mark 4, 220°C, fan 200°C.
2. Peel the onions, cut into quarters and then cut each quarter lengthways again. Roughly chop the remaining vegetables to a similar size and place into a large bowl with the onions.
3. Pour over the olive oil, add the garlic and use your hands to mix thoroughly. Spread out the vegetables in a roasting tray and season with salt and pepper.
4. Place the roasting tray in the oven. Once the vegetables have started to colour, around 10-15 minutes, add the tomato and basil.
5. Mix well and return to the oven for a further 20 minutes, or until the vegetables are well coloured but remain reasonably crunchy in texture.
6. Remove from the oven, season to taste and serve.

Nutrition Per Serving
Carbohydrate 13.6g Protein 4.1g Fat 11g
From an original idea here

Poor Snoopy - I think he may need some help 😊

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

Preventing Falls As We Get Older

Age UK is this country's leading charity dedicated to helping everyone make the most of later life. You may not live in the UK but I would hope that most countries worldwide will have similar charities.

In todays blog post I'm sharing an article from Age UK which may be of interest to you, especially if you or a family member or friend is over 60. 

Preventing falls

As we get older, lots of us may start to feel a bit unsteady on our feet and become worried about falling. The good news is there are lots of things you can do to stay steady on your feet and prevent falls.

Take care when you're out and about
With the falling leaves and wet weather during the autumn and winter months, your risk of falling increases. So it's worth having a think about how you can reduce your risk, and take care when you're on the move.

What can I do to prevent a fall?
Although falls become more of a concern as we get older, they aren't inevitable. There's a lot you can do to reduce your chance of having a fall, even if you've had one in the past.

If you've noticed you're starting to feel unsteady on your feet and it's stopping you doing the things you used to do – whether it's down to your health, your activity levels or your home environment – it's important to reach out and ask for help. You might be reluctant to do this, but admitting that things have changed could help you stay independent for longer.

Stay active
You might think that moving less will help you avoid a fall, but actually, moving more and staying active is the best thing you can do to stay as mobile and independent as possible. Being active can help you maintain your strength, balance and coordination, which can help you prevent falls. This doesn't have to mean doing vigorous exercise. Why not try getting off the bus a stop earlier or doing some simple chair-based exercises?

Eat well
It’s important to keep an eye on your appetite and try and make sure you’re eating well. If this is tricky though, it's always better to eat something rather than nothing – even if it's small snacks throughout the day instead of 3 main meals, or a slice of cake. Getting enough energy is important in keeping up your strength and preventing falls.

Keep hydrated
As well as eating well, you should make sure you’re drinking lots of fluids – you need 6 to 8 glasses a day. This doesn’t have to be just water. Tea, coffee and low-sugar or sugar-free squash are fine too. When it’s hot, drink a little more to make sure you stay hydrated. If you don’t drink enough it’s likely that you’ll start to feel lightheaded or dizzy and this will increase your risk of a fall.

Take care of your eyes
Sight problems are common in later life, so it's important you look after your eyes in any way you can. Your vision plays a vital role in keeping you balanced, so having your eyes tested can help reduce your risk of a fall. Get your eyes and glasses prescription checked regularly – at least every 2 years. This is important even if you think your sight is fine, as opticians can detect eye conditions at an early stage.

Check for hearing problems
The risk of hearing loss increases as we get older, but people often wait several years after noticing their hearing is getting worse before raising it with their doctor. Our hearing is essential to maintaining balance, so it's important that you look after your ears and check for hearing problems.

Talk to your doctor as soon as soon as you notice your hearing isn't what it used to be. The problem may be something easily treated, such as a build-up of ear wax or an ear infection, or it may be that you need to be referred for a hearing test.

Manage your health conditions and medicines
Low blood pressure and poorly controlled diabetes can make you feel faint or dizzy, as can certain medicines or being on a lot of medication. Let your doctor or pharmacist know if you experience side effects like these – they may need to check the dosage you're on or look consider alternatives.

Alcohol can increase your risk of falls in and of itself – but it’s worth knowing that it can also interact with some medicines in a way that affects your balance. Check the leaflet that comes with your medicine for possible side effects.

Support your bone health
Stronger bones don't just make a fall less likely, they reduce the risk of more severe effects if you do fall. Keep your bones strong by doing regular exercise, such as walking, bowls or tennis. You also need calcium and vitamin D to maintain strong bones, both of which can be found in certain foods. For calcium, make sure you include dairy products, fortified soya products or canned fish in your diet, some readers may use fortified breakfast cereals, pulses and nuts, but if you are diabetic certain foods may raise blood sugar levels, so be aware of this. For vitamin D, make sure you're trying to include oily fish, eggs or fortified spreads in your diet.

However, it's difficult to get enough vitamin D from diet alone – sunshine is actually the best source. You might want to consider a daily vitamin D supplement in autumn and winter, when the sun is weaker, or all year round if you spend most of the day indoors, have darker skin or cover your skin for cultural or health reasons.

Think about your foot health and footwear
Problems with your feet can affect your balance and increase your risk of tripping or falling. Report any problems with your feet, such as pain or decreased sensation, to your doctor or practice nurse. It's also a good idea to keep your toenails short.

It's also important to make sure you're wearing appropriate footwear. For example, you should avoid wearing high heels. Instead, wear high-sided shoes with low heels, thin soles and good grip. And to avoid slips around the house, don't walk around with bare feet, socks or tights.

How can I make my home fall-proof?
Sometimes even familiar environments can become difficult to navigate as we get older. But there are some simple things you can do to feel safer and more comfortable at home. Here are some of our top tips:-

• If you think you could benefit from adaptations to your home, get in touch with the adult social services department of your local council. They can give you more information about your options and may offer you a free care needs assessment.

• Keep things tidied out of the way of stairs and hallways, and move rugs and mats away from the top or bottom of the stairs. Also, make sure that floors are clear of trailing wires and wrinkled or fraying rugs and carpets.

• Think about installing fitted handrails in helpful places, like by the bath and in the garden. Non-slip mats can also be helpful to stop you slipping when you're at home.

• If you wake up during the night, consider installing a night light near the bed to make sure you can see where you're going. You could install a motion-activated light that comes on as needed.

• If you have a pet, think about getting it a collar with a bell attached to it. Pets can get under your feet, so it's good to be aware of where they are when they're moving around.

What can I do if I'm worried about a fall?
You might be nervous because you’ve had a fall before or because you’ve noticed you’re starting to feel unsteady on your feet. You might have noticed changes to your health, or just feel like you’re slowing down a little.

Whatever the reason, it isn’t unusual to become cautious and lose confidence, and this can stop you doing the things you used to do and make you feel more isolated. The good news is that making some adjustments and getting the right help can make you feel more confident again.

Talk to your doctor
If you've had a fall or you've started to feel unsteady, tell your doctor – even if you feel fine otherwise. Your doctor can check your balance and the way you walk to see if improvements can be made. They may be able to refer you for a falls risk assessment or to the falls prevention service. If you have a falls risk assessment, an action plan will then be designed to meet your individual needs and reduce your risk of falls.

Get a home safety check
Contact your local council to find out if it offers home safety checks or a handyperson scheme. Some local Age UKs also offer handyperson schemes to assist with small repairs and carry out home-safety checks – why not get in touch with yours to see whether any support is available?

Consider getting some telecare
If you’re worried about what might happen if you fall, simple technology known as ‘telecare’ can help put your mind at ease. For example, a bed or chair sensor can detect if you’ve got up but haven’t returned within a set time – it can automatically send an alert to a carer or call centre in case you’ve fallen.

Personal alarms
Personal alarms allow you to call for help if you need it – for example, if you’re unwell or you have a fall and can’t reach a telephone. By pressing a button on a pendant or wristband, you can contact a 24-hour response centre. Staff at the emergency response centre will then call either your chosen contact – a neighbour, relative or friend – or, if the situation is more urgent, the emergency services.

Words above and more information can be seen here

Related Post

'Balance declines with age, but exercise can help stave off some of the risk of falling' - read it here

Please note that articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist 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

Butternut squash and onion soup ... with a dash of lime juice !

Although a fruit, butternut squash is used as a vegetable that can be roasted, toasted, mashed and used in casseroles, it's also great when pureed in soups, like in the recipe I share below.

It is a good source of fibre, vitamin C, manganese, magnesium and potassium. It is also an excellent source of Vitamin A and Vitamin E.

Lovely for cooler Autumn days, this quick, simple recipe makes a healthy butternut squash soup. It freezes well too. Perfect with bread, lower carb variety if preferred, see here 

Ingredients

2 tbsp olive oil

50g/1¾oz butter
200g/7oz onion, finely sliced
900g/2lb butternut squash, peeled, seeds removed and cut into 1cm/½in cubes
salt and freshly ground black pepper
1 - 2 vegetable stock cubes
750ml milk
750ml water
1 lime, juice only

Method
1. Heat the olive oil and the butter in a large saucepan, add the onion, cover and fry gently for 3-4 minutes.
2. Add the butternut squash and continue to cook for a further 2-3 minutes. Season to taste with salt and freshly ground black pepper.
3. Add the vegetable stock cubes with the 750ml of water and the milk and bring to the boil. Reduce to a simmer and cook for six minutes, or until the butternut squash is tender.
4. Transfer to a blender and pulse until smooth.
5. Taste, and add more salt and pepper if required. Finish with a little lime juice.

How To Store Leftovers Butternut Squash Soup

In the Fridge: Transfer leftover butternut squash soup to a sealed container and refrigerate for 3 to 5 days.
In the Freezer: Freeze leftover butternut squash soup in freezer-safe containers for up to 3 months.

From recipe idea seen here and here

Related Posts

Butternut Squash, some nutritional benefits - read it here

Butternut Squash Soup, a dairy free recipe - read it here

~ Happy Autumn ~

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

Cinnamon ... is back with her twin brother !

Cinnamon, the capybara missing in Telford, Shropshire, UK has been caught and returned to her home at a wildlife park.

The giant rodent escaped from her enclosure at Hoo Zoo and Dinosaur World on Friday 13 September, into nearby woodland.

She was found safe and well on Friday afternoon (20 September) in a pond within the neighbouring woodland conservation area, and is now back in her enclosure.

"We're absolutely delighted to have Cinnamon back at the zoo," said owner, Will Dorrell.

"I’d love to say it was nice and easy getting her out of the pond but it wasn’t. Several of us got very wet.

"Cinnamon was quite happy in the pond so we had to get in with her and slowly try to coax her into the cage.

"I know that there will be lots of people who will be very excited to see her, but nobody more so than her own mum and dad."

Mr Dorrell said the team at the zoo had been "astounded" by the public reaction to her escape and they were grateful to everyone who had helped to ensure her safe return.

Teams worked for about an hour to get her out of the pond and into a cage.

She has since been returned to an enclosure with her twin brother, Churro, and the zoo said she was acclimatising to life back at the zoo.

Mr Dorrell said she seemed to be in good health, but would be checked over by a vet in the coming days.

In the meantime, experts will be monitoring her around the clock, and she will remain out of public view over the weekend.

"I think we're probably not exaggerating to say that Cinnamon is probably the world's most famous capybara, but it's more important that she's nice and fit and healthy," Mr Dorrell said.

He added that she would hopefully be returned to her usual paddock with the rest of her family next week.

Mr Dorrell said her initial escape was down to "keeper error" and the zoo had put in place new measures to ensure it did not happen again.

Despite keepers putting out live traps along routes she had frequented on her trip to the wild, Cinnamon recognised attempts to capture her, and instead skirted around them.

Search efforts were called off temporarily on Thursday, amid concerns she would wander on to neighbouring Ministry of Defence land.

Over the week, searches were carried out on foot, as well as by air using thermal drones.

The woodland environment - dense thicket and brambles - made it "impenetrable" to zoo volunteers.

The story of the fugitive rodent attracted international attention, especially as the zoo reported that she was seemingly "living her best life", wandering around and eating vegetation.

The animals are native to South America and are the largest living rodents in the world.

Words from article here, along with a video showing Cinnamon's capture.

Photo Credit - Hoo Zoo

who described Cinnamon as probably the world's most famous capybara

What with Rufus, the American Hawk (see here) and now Cinnamon the South American Capybara, I wonder who may feature next for a blog post? 

Wishing all readers a good week ahead.

All the best Jan

Perfect Roast Parsnips

Parsnips are a family favourite, they are a delicious type of root vegetable that have been cultivated and enjoyed around the world for thousands of years. They are closely related to other vegetables like carrots and parsley roots, parsnips have long, cream-colored tuberous roots with a sweet, slightly nutty flavour. In addition to bringing a unique taste to your dishes, parsnips are incredibly nutritious and have been associated with many health benefits.

Many enjoy them roasted, this makes them slightly sweet and perfectly tender for a quick side dish, which you might love more than the main course. I know two grandchildren who love eating them with a Sunday Roast 😊 their two favourites are Roast Beef and Roast Chicken

Here is the recipe for perfect roast parsnips...

Ingredients

Serves Four
900 g parsnips, peeled and cut into 5cm pieces
2 tbsp. extra-virgin olive oil
1 tsp. dried oregano
Flaky sea salt
Freshly ground black pepper
Pinch of crushed red pepper flakes
Method
1. Preheat oven to 220°C (200ºC Fan). Spread parsnips on 2 large baking trays, being sure to not overcrowd. Drizzle with olive oil and season with oregano, salt, pepper, and red pepper flakes. Toss to evenly coat.
2. Roast until golden and easily pierced with a knife, about 30 minutes, tossing once halfway through.
From recipe idea here

Do you like roast parsnips? I know some prefer carrots, but why not enjoy both 😋

~ enjoy your September days ~

image from google

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

It Made Me Smile ...

I recently saw this on Kim's blog ...

It made me smile.

How about you?

... and for me you can't beat the wonderful smell of line dried washing 😀

All the best Jan

Apple Crumble : Made the lower carb way !

Autumn is definitely the right season for delicious apple crumble, and I can remember my dear Mum making a wonderful variety of crumbles using fruits appropriate to the season. She made it 'the traditional' way with flour, sugar etc. which if you have a look around the many recipes available on the 'net' you will see the carbohydrate content could be anything from 65g to 90g per serving! Now, if you are diabetic this would have your blood sugars rising, (best avoided!) and if like me you choose to eat the LCHF way and restrict your carb intake a 'traditional' crumble is best avoided!

However, fear not, Apple Crumble - which really is a symbol of great family meals and togetherness - has a lower carb version! Yes fellow low carb blogger Julia McPhee has a 'low carb' version of this family favourite and she says ' No McPhee family gathering is complete (without her version) of Apple Crumble'.

Ingredients

Serves 8
6 (Granny smith) apples, peeled and sliced
50g Butter
1 cup Almond meal
1 tbsp. Natvia (sweetener)
Optional
½ cup chopped nuts or Crunchy Grain Free Granola

Instructions
1. Boil apples until soft in a small amount of water. Place in a baking dish.
2. Place softened butter, almond meal, Natvia, and nuts in bowl and mix together (real crumble requires mixing by hand), until well combined but still crumbly.
3. Spread over cooked apples and bake at 180 for 30 minutes or until crumble is golden brown.
4. Serve warmed with fresh cream or yoghurt.

Note that nutritional information is calculated for 1 serve of crumble and does not include cream or yoghurt.

Serves: 8 Serving size: 1 Fat: 27.3g Carbohydrates: 14.9g Protein: 7.1g

Recipe suggestion from Julia McPhee's blog here
If you need help with measurement and conversion please see here

Read more about almond flour and almond meal here

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 (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

'What to eat if you discover you’re prediabetic'

Sharing an article from Ceri Roberts

"Diet plays such a crucial role in managing – and, in some cases, reversing – prediabetes that you ignore it at your peril. The condition increases the risk of cardiovascular disease and stroke by at least 30 per cent for men and up to 50 per cent for women. Up to 70 per cent of people with prediabetes will go on to develop diabetes – unless they change their diet and lifestyle and take steps to reverse it.

What you eat has never been more important. Here’s a guide to the right diet to follow.

What is prediabetes?

Also known as non-diabetic hyperglycaemia, it’s a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.

The risk factors for prediabetes are broadly similar to those for Type 2 diabetes – particularly being overweight or obese and over the age of 45.

Prediabetes is estimated to affect around 5.1 million people in England, according to Diabetes UK. In people under 40, there has been an increase of almost a quarter in the same period – and experts fear that this is just the tip of the iceberg. According to Diabetes.co.uk, around seven million people are estimated to have prediabetes in the UK.

Why is my diet important in managing pre-diabetes?

Dr David Cavan, a consultant endocrinologist and the author of How to Reverse Type 2 Diabetes and Prediabetes, says: “Prediabetes doesn’t need medication. It doesn’t need exercise. The most important thing is that people need to change what they are eating. Doing this very powerfully treats, and can reverse prediabetes, in a very high number of people.”

Many leading experts in diabetes and prediabetes recommend following a low-carbohydrate diet which involves excluding white grains, sugar and starchy foods in favour of lean meat, vegetables and legumes. One of those experts is Dr David Unwin, who pioneered the approach in the UK and found that 93 per cent of his patients with prediabetes restored their blood sugars to normal after following the diet for two years.

Recommended foods for prediabetes

In order to help bring blood glucose back into balance, build meals around the following foods:

Lean proteins
Fish
Eggs
Dairy such as yogurt, cheese, cottage cheese, milk
Tofu and pulses such as lentils and chickpeas

“Getting adequate protein, and spreading protein across the day is vital,” says Carin Hume, a consultant dietitian. Aim to include a good source or protein with every meal.

Have two servings of fish each week and no more than 70g of red meat per day, but you can also include eggs, yogurt, cheese, cottage cheese, milk, tofu and pulses such as lentils and chickpeas to boost your protein intake.

Vegetables

“Fill your plate with protein and vegetables, particularly leafy green vegetables, and have what I would call a ‘good old fashioned meat-and-two-veg’ type of meal, rather than a rice- or pasta-based meal,” says Dr Cavan. Add salad or vegetables to at least two of your meals and choose as many different varieties as possible to feed your gut bacteria.

Fibre-rich foods

High-fibre beans and pulses such as lentils and chickpeas
Grains such as buckwheat, quinoa and barley

Research shows that a high-fibre diet can improve glucose metabolism, but Hume warns that many of us aren’t eating enough. As well as vegetables and salads, build high-fibre beans and pulses into your diet.

Healthy fats and omega-3s

Olive oil
Avocado
Oily fish
Nuts and seeds, such as flax and chia

Choose healthy fats, particularly heart-healthy monounsaturated and polyunsaturated fats from olive oil and avocado, oily fish and nuts and seeds. An increasing body of research now advocates eating full-fat dairy to help manage blood glucose. Eating nuts can help to improve blood sugar control, and one study found that eating seeds such as flax and chia has the same effect.

Food and drink to avoid with prediabetes

Liquid calories including juices, sugary drinks, smoothies
Alcohol

“Try to make water your main drink, and only consume alcohol in moderation, says Dr Cavan. “I see a lot of people making fruit smoothies because they think they are really healthy, but you can have a huge amount of sugar in a smoothie.”

Processed and refined foods

Flavoured yogurts and sauces
Refined sugars (found in most shop-bought cakes and breakfast cereals)

Consuming a lot of ultra-processed foods (UPFs) increases the risk of developing Type 2 diabetes – perhaps by as much as 15 per cent. “Most UPFs are highly palatable and easy to overeat,” notes Hume.

Avoid foods which contain refined sugars, such as cakes, biscuits, breakfast cereals and sweets, along with those which often contain large amounts of hidden sugars, such as flavoured yogurts and sauces. Instead include protein in every meal and fill half your plate with vegetables or salad.

Managing portion sizes

“Portion size is important, especially in reducing calorie intake to help with weight loss,” says Hume. On that note, “it may be better to enjoy ‘treat foods’ when eating out as this can make portion control easier, especially if you share dishes and desserts.”

If the thought of cutting out all the sugars and starchy foods feels too much, Dr Cavan recommends using a blood glucose monitor to see exactly how your body responds to the foods you eat. This might make you pause before reaching for the biscuit tin.

“This will show you instantly which things are pushing up your sugar levels,” says Dr Cavan. “You can quickly see what you can get away with, and this is so variable. For example, some people can have a small amount of potato and they don’t see any effect, while other people can’t.”

FAQs

Is fasting helpful for prediabetes?

Research suggests that fasting or time-restricted eating can help to improve blood glucose control and potentially prevent or treat prediabetes.

“Prolonging your overnight fast can help reduce the insulin levels in your bloodstream, which helps to counter the pre-diabetes disease process,” explains Dr Cavan. “The main form of fasting that I suggest is to skip breakfast on two or three days (or more) per week. This type of 16-hour fast can be very helpful, especially for people who aren’t hungry in the morning.”

How will I know if I have prediabetes?

“The only way you can tell if you have prediabetes is by asking your GP for a routine blood test,” says Dr Cavan. “When you have prediabetes you have a blood sugar level that’s slightly higher than normal, but nowhere near high enough to cause any symptoms, such as being very thirsty or tired, or passing a lot of urine.”

Your doctor will measure your HbA1C level, which shows your average blood glucose levels for the previous three months. If your HbA1C reading is between 42mmol/mol (6 per cent) and 47mmol/mol (6.4 per cent), this indicates prediabetes. Over 48mmol/mol (6.5 per cent) suggests diabetes."

Words above with all related links can be seen here

Related Articles/Posts

Diabetic or Prediabetic : Here Are Eleven Foods To Avoid - read it here

What is prediabetes and how can you reverse it? - read it here

~ xxx oooo xxx ~

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy...

But please note, 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, pharmacist or any other health care professional.

Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (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

Take Three Recipes : Chicken, Salmon and Soup !

Hard to believe we are more than midway through September.

Here in the UK we have been enjoying sunshine.

Many in Central Europe have terrible floods!

The weather worldwide does seem to cause mayhem from time to time.

Wherever in the world you are, I hope you are well.

In todays post I'm sharing three recipes - which one may you try?

The choices are chicken, salmon or a tasty soup.

Have a look below and use the links for the recipe details.

Pesto Lemon Chicken

This is a Mary Berry recipe, it's her take on the classic Mediterranean tricolore salad but with cucumber instead of mozzarella and added chicken.

more details here

Lemon and Chilli Crusted Salmon ... with extra fine green beans

you don't have to use fine green beans, asparagus, or broccoli is nice too

more details here

Creamy Parsnip and Apple Soup

what a lovely combination - perfect for Autumn/Fall

more details here

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 (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

'Why Daily Sunlight is Critical to Good Health'

Why stepping outside and soaking up some rays every day is so important for your health.

Boosts vitamin D levels
Sunlight is the most natural and efficient source of vitamin D, a critical nutrient that plays a vital role in maintaining healthy bones, supporting immune function, and regulating mood. When your skin is exposed to UVB rays from the sun, it produces vitamin D3, which is then converted into the active form of vitamin D in your body. Just 10-30 minutes of midday sunlight several times a week can help ensure you maintain optimal vitamin D levels.

Enhances mood & mental health
Exposure to sunlight triggers the release of serotonin, a hormone associated with boosting mood and helping you feel calm and focused. This is why a bright, sunny day can make you feel happier and more energetic. Regular sunlight exposure has been linked to lower rates of depression and anxiety. In fact, light therapy is a recognized treatment for Seasonal Affective Disorder (SAD), a type of depression that occurs at certain times of the year when sunlight is scarce.

Regulates sleep patterns
Our circadian rhythm, the body's internal clock that regulates sleep-wake cycles, is heavily influenced by natural light. Exposure to morning sunlight helps signal to your body that it's time to wake up and be alert, while the decrease in light in the evening prepares your body for rest. Even just 10 minutes of sunlight can greatly improve and help you maintain a consistent sleep schedule.

Supports immune function
Emerging research suggests that sunlight exposure can enhance your immune system. Vitamin D, produced in the skin through sunlight exposure, has been shown to bolster the pathogen-fighting effects of monocytes and macrophages, two types of white blood cells that are important for immune defence. This makes regular sunlight an important factor in maintaining overall health and resilience against infections.

Promotes skin health
While excessive sun exposure can lead to skin damage, moderate, daily sunlight can have beneficial effects on certain skin conditions. For example, sunlight can help treat psoriasis, eczema, and acne by reducing inflammation and bacteria on the skin. Always remember to balance sun exposure with proper skin protection to avoid the harmful effects of UV rays.

Daily sunlight is a simple yet powerful tool to boost your health and well-being. So, step outside, enjoy the sun, and let nature's energy rejuvenate your mind and body. Just remember to practice safe sun habits, like wearing sunscreen and protective clothing when necessary, to reap the benefits without the risks.

Words and image above taken from article here

Related Post

Why you need more Vitamin D in the winter - read it here

You will find a variety of articles and recipe ideas within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (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

Happy and Peaceful Sunday

( image from here )

Whatever your plans are,

I wish you a happy and peaceful day.

All the best Jan

Green Tomato and Pecan Cake with a Brown Butter Glaze : Lower Carb Recipe

So many blogging friends have been talking/writing about green tomatoes and what should they do with them that it got me doing a little research about green tomato low carb cake! Yes ... really, a green tomato lower carb cake 😋

The recipe suggestion I share here is by Bobbi at East Coast Keto Blog who says:-

"I know, you think I’ve totally lost my marbles on this one, don’t you? I mean who puts green tomato in a cake? The answer? You will….one bite of this cake , you’ll be singing its wonders to all your family and friends.
Some recipes recommend that you puree the tomatoes, but our opinion is that makes the batter and cake too moist, others cut the tomatoes into bigger chunks, but for our tastes it works best to finely dice the tomatoes so they add a little to the consistency but don’t overwhelm the batter. The tomatoes and chopped pecans will work together to give you a fruit cake like texture and we think you’ll find that you just can not get enough!

Ingredients
For the Cake

2 cups almond flour
1 cup unsweetened, shredded coconut
1 cup powdered sweetener of your choice
1 cup 35% whipping cream (or equivalent)
3 eggs
2/3 cup oil
1/2 teaspoon baking soda
1 tsp cream of tartar
1/2 teaspoon cinnamon
1/2 teaspoon salt
2 1/2 cups chopped green tomatoes, diced fine
1 cup chopped pecans, chopped
1/2 tsp xanthan
For the Browned Butter Glaze

1/2 cup butter
1 cup powdered sweetener
1/8 tsp xanthan gum

Directions
For the Cake
Preheat oven to 350 degrees.
In a large mixing bowl, combine all ingredients except tomato and pecans and mix well.
The stir in tomatoes and pecans.
The mixture will very thick. You can add another 1/4 cup cream if you would like a thinner batter but the thicker batter works for this recipe.
Pour batter into greased Bundt pan and bake for 1hr and 15 minutes. Check cake with a toothpick or knife. When the knife comes out clean with no wet batter, your cake is done. Remove from oven and let cool in the pan.

For the Glaze
In a medium saucepan over low heat, melt butter. Cook 6 to 8 minutes over low heat stirring constantly, or until butter is lightly browned. Keep an eye so it doesn’t burn. It should be a light brown colour.
Whisk in confectioners’ sweetener and xanthan gum until smooth. Drizzle over the cooled cake.
If you add too much xanthan try adding a bit more butter and a ¼ cup water."

Need help with weight/measurement conversion see here

Read more about xanthan gum here

Read more about low carb and keto sweeteners here and here

Please see original recipe here

If you'd like to discover more about 'Green Tomatoes' plus some recipes have a look here (not all recipes are low carb)

Dear reader, please be aware that not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (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

September Birth Flower ... Morning Glories

The month of September has two birth flowers, Asters and morning glories and both bring vibrancy to the garden as summer fades and Autumn/fall arrives. Their bright colours are a welcome sight. This post gives details about Morning Glories, the flower's meanings and symbolism. You can read about Asters on my previous post here.

Morning glory plants are known as fast-growing vines with a somewhat unique daily schedule, because the flowers open in the morning and close up by the afternoon!

The flower’s blue and purple colours are the most recognizable, but morning glories also appear in a range of pinks, reds, and whites. The flowers are trumpet-shaped, with five large petals arranged flat around the flower head, making them quite attractive to butterflies and hummingbirds.

Please be aware that Morning glory vines and flowers are toxic and should not be eaten or used for culinary purposes. The seeds of some species are known to contain small amounts of a hallucinogenic substance, too.

Morning Glory Meanings and Symbolism

• Like many vining plants, morning glories have long been associated with love.
• Morning glories have symbolized love that was never returned, but have also been seen as a sign of undying love.
• Each colour holds a different meaning: blue represents enduring love, desire, and power; purple symbolizes grace, wealth, and hopefulness; pink is a sign of gratitude and energy; red means passion and strength; white, like many other flowers, symbolizes purity and innocence.

The Morning Glory in History

The Morning Glory Flower has a long and rich history, full of symbolism and meaning. The flower is native to China, where it has been cultivated for centuries. The Morning Glory Flower is associated with the sun and with new beginnings.

In China, the flower is often given as a gift to celebrate a new baby or a new year. The Morning Glory Flower is also associated with love and marriage. In Chinese culture, the Morning Glory Flower is given as a symbol of love and fidelity. The Morning Glory Flower is also said to represent good luck and fortune.

In the USA Morning Glory Pool is part of Yellowstone National Park’s upper geyser basin. It was named in the 1880s due to its resemblance to the flower.

Artist Georgia O’Keefe, noted as one of the key contributors to the establishment of modern art, painted “Blue Morning Glories” in 1938, which is one of her most popular works. 

Words above taken from here and here

I hope you found the above an interesting read. You may also like to read this post about 'Some Foods In Season During September' which also has some recipe suggestions - please see 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

Rufus On Patrol !

Meet Rufus the hawk on seagull patrol at a city boat show

Yes, "Rufus the hawk will be keeping skies seagull free at this year's Southampton boat show on the city's waterfront. The city's boat show has hired a hawk to protect visitors at the waterfront event from chip-stealing seagulls.

Rufus, an American Harris hawk, is being brought in to deter the birds at the Southampton International Boat Show.

The bird of prey is also used at Wimbledon where he is on pigeon patrol - stopping them eating the grass on the courts.

Named 'Head of Seagull Security' by the show's organisers he will be on duty on the first Saturday of the 10-day show. The boat show usually attracts more than 100,000 visitors to Southampton's waterfront.

The show's organisers said they had brought Rufus in to create a "safe chip zone" where visitors can enjoy their food in peace.

Her Royal Highness The Princess Royal is set to visit the show on its opening day.

The Southampton International Boat Show at Mayflower Park runs from Friday 13 - Sunday 22 September 2024."

I hope you enjoyed reading this story, something a little different!

The above words taken from here and more details about the boat show here

All the best Jan

Pork and Apple Meatballs : Midweek Meal

Can you believe it's midweek already! This recipe suggestion makes a tasty midweek dish, and is ready in just over forty minutes. Yes, you could serve it with mashed potatoes but why not have a lower carb mash like swede (rutabaga) or cauliflower!

Ingredients

Serves Four
1.5 tbsp. olive oil
0.5 onion, peeled and finely chopped
500 g ground/minced pork
2 tbsp. Bramley apple sauce
1 tbsp. fresh sage, washed and chopped
50 g breadcrumbs
400 g savoy cabbage washed and chopped
70 ml soured cream
1 tbsp. corn-flour mixed with cold water
150 ml beef stock

Serving suggestions
Swede (Rutabaga), mashed
Cauliflower, mashed
2 tbsp. cranberry sauce

Method
1. Prepare the mash of your choice e.g. swede or cauliflower
2. In a large frying pan, heat half a tablespoon of olive oil and cook the onion for 5 minutes until soft. Transfer the onion to a large bowl, add the mince, apple sauce, sage and breadcrumbs. Season with freshly ground black pepper and mix together until well combined.
3. Shape the mince into 12 balls. Heat the remaining oil in the frying pan and fry the meatballs for 10 minutes, turning, until cooked through with no pink remaining. Remove from the pan, set aside and keep warm.4. Stir-fry the cabbage for 2 minutes in the frying pan.
5. Make the sauce: heat the soured cream in a small pan and stir through the corn-flour mixture. Slowly add the beef stock and simmer for 5 minutes until thickened.
6. Serve the mash of your choice with the meatballs, cabbage and cranberry sauce, then pour over the sauce.
From an original idea here

Alternative Recipe Suggestion

Vegan power-balls with courgetti and cashew cheese - see here

The savoy cabbage is a classic vegetable - its attractive deep green colouring and crinkly leaves have ensured its popularity has never waned. What makes it even better is that when cooked it doesn’t emit the usual odour associated with overcooked cabbage. Savoy cabbages are at their peak from October through to February. They should have deep green, crisp outer leaves, becoming lighter towards the core. The leaves should be tightly packed together, and the overall cabbage should feel heavy for their size. Read more about this cabbage here

Dear reader, not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (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

Walking is great for lower back pain – here’s how to get the most out of this exercise

image from google

Walking is great for lower back pain – here’s how to get the most out of this exercise:-

If you are one of the millions of people worldwide who suffer from lower back pain, you might want to try going for a walk.

Numerous studies have shown walking has many benefits when it comes to alleviating low back pain. And, according to a recent study, going for a walk just three times a week can significantly reduce discomfort, improve spinal health and quality of life for people suffering with low back pain. There are a number of reasons why walking can help.

First, walking increases blood circulation, which helps deliver more oxygen and nutrients to the spine and the muscles surrounding it. Better circulation reduces inflammation and speeds up the healing process of damaged tissues, which may help reduce lower back pain.

Second, regular walking engages and strengthens the core muscles – including those in the lower back, abdomen and pelvis. A stronger core provides better support for the spine, reducing strain on the lower back and alleviating pain.

According to one study, strengthening core muscles through walking can lead to significant pain reduction and improvements in spinal stability.

Walking also activates the glute muscles which are crucial for stabilising the muscles around the back, pelvis and abdomen. Being sedentary can lead to changes in muscle and joint function and can make muscles weaker. Walking requires an upright posture which engages the muscles that are underused while sitting. This will probably help reduce back pain, as well as increase strength in important glute muscles.

Alongside this, walking encourages gentle movement of the spine and hip joints, promoting flexibility and preventing stiffness. And unlike more dynamic activities – such as running – walking places less stress on the body.

Increased mobility helps maintain a healthy range of motion and reduces the risk of muscle imbalances which can contribute to back pain.

Consistent walking also of course improves posture by encouraging an upright stance and proper alignment of the spine. Good posture reduces stress on the lower back and helps prevent pain caused by poor alignment. Walking with a more upright posture is also linked to decreased stress compared to people who slouch while walking.

Last, walking triggers the release of endorphins, the body’s natural painkillers. These chemicals help reduce the perception of pain and improve overall mood, which is beneficial for those suffering from chronic back pain.

One study even showed that walking stimulates the brain to release serotonin as well as endorphins – reducing pain and improving mood.

Start walking
If you experience mild lower back pain and are keen to give walking a try, here are a few things to bear in mind so you can get the most out of your walks:

1. Start gradually
Begin with short walks of 10-15 minutes – gradually increasing the length and intensity as you get fitter. This prevents overexertion and allows your body to adapt. You could also adjust your daily activities to include more walking – such as parking further from your destination.

2. Maintain good posture
Focus on maintaining an upright posture while walking. Avoid slouching or leaning forward. Keep your head up, shoulders back and engage core muscles. Distribute weight evenly if carrying items – either using both backpack straps or switching hands if carrying something.

3. Choose the right footwear
Wear supportive, comfortable shoes that provide cushioning and arch support. Proper footwear helps absorb shock and reduce the impact on your lower back.

4. Walk on even surfaces
Opt for flat, even surfaces such as pavements, tracks or treadmills. Uneven terrain can increase the risk of falls, fatigue and add additional strain on your lower back.

5. Warm up and cool down
Begin each walk with a 5-10 minute warm-up, either doing a slow, gentle walk or some dynamic stretches to prepare your muscles. Similarly, end your walk with a cool-down period, including stretches that target the lower back, hamstrings and hip flexors to enhance flexibility and prevent stiffness.

6. Stay consistent
Aim to walk at least three times a week as this is shown to provide long-term relief from lower back pain.

7. Vary your routine
Incorporate different types of walking to keep your regimen interesting and challenging. Try brisk walking, interval walking (alternating the speed you walk – doing 30 seconds fast walking followed by 30 seconds of slow walking) or even go for a hike to engage different muscle groups and boost your fitness.

8. Track your progress
Keep track of your walking duration, intensity and how your back feels before and after each session. Monitoring your progress can help you identify patterns, set goals and stay motivated.

9. Stay hydrated
Drink plenty of water before, during and after your walks to stay hydrated. Proper hydration is essential for muscle function and overall health.

10. Listen to your body
Pay attention to how your body responds to walking. If you experience a spike in pain or discomfort, consider modifying your routine or talk to your doctor. As with all forms of exercise, there may be some mild soreness at first as your body adjusts to a new routine.

Walking is a simple, low-impact exercise that you can do almost anywhere. Following this advice will ensure you get the most out of your walks, potentially paving the way for a healthier, pain-free life.

This article was written for The Conversation by Athalie Redwood-Brown, Senior Lecturer in Performance Analysis of Sport, Nottingham Trent University, and Jen Wilson, Senior Exercise and Health Practitioner, Nottingham Trent University.

Please see the original article for ALL relevant links here

xx oooo xx

I know many readers enjoy walking, so no matter where in the world you live, I hope you may enjoy a walk. Why not share news of where you walked today... even if it was only a walk to the shops 😊

Walking, or indeed any movement/exercise is important for us all, and of course, how you choose to do this is a personal choice and our age and any health concerns must always be taken into account.

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.

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