"High glycemic index-linked to higher cardiovascular mortality."

 Sharing an article Marks Daily Apple site highlighted

Glycemic Index, Glycemic Load, and Cardiovascular Disease and Mortality
Abstract:

BACKGROUND
Most data regarding the association between the glycemic index and cardiovascular disease come from high-income Western populations, with little information from non-Western countries with low or middle incomes. To fill this gap, data are needed from a large, geographically diverse population.

METHODS
This analysis includes 137,851 participants between the ages of 35 and 70 years living on five continents, with a median follow-up of 9.5 years. We used country-specific food-frequency questionnaires to determine dietary intake and estimated the glycemic index and glycemic load on the basis of the consumption of seven categories of carbohydrate foods. We calculated hazard ratios using multivariable Cox frailty models. The primary outcome was a composite of a major cardiovascular event (cardiovascular death, nonfatal myocardial infarction, stroke, and heart failure) or death from any cause.

RESULTS
In the study population, 8780 deaths and 8252 major cardiovascular events occurred during the follow-up period. After performing extensive adjustments comparing the lowest and highest glycemic-index quintiles, we found that a diet with a high glycemic index was associated with an increased risk of a major cardiovascular event or death, both among participants with pre-existing cardiovascular disease (hazard ratio, 1.51; 95% confidence interval [CI], 1.25 to 1.82) and among those without such disease (hazard ratio, 1.21; 95% CI, 1.11 to 1.34). Among the components of the primary outcome, a high glycemic index was also associated with an increased risk of death from cardiovascular causes. The results with respect to glycemic load were similar to the findings regarding the glycemic index among the participants with cardiovascular disease at baseline, but the association was not significant among those without pre-existing cardiovascular disease.

CONCLUSIONS
In this study, a diet with a high glycemic index was associated with an increased risk of cardiovascular disease and death. (Funded by the Population Health Research Institute and others.)

Read more here

Read more about the glycemic index here

------

We bring a variety of articles and recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Creamy Spinach Chicken : So Delicious and Low in Carbs

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

Ingredients

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

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

Nutrition

Per Serving: 8.7g Carbs 3g Fibre 16g Fat 40.1g Protein

Original idea here

Spinach is such a lovely green vegetable, so delicious and a good source of folic acid, manganese and vitamins A and C, it really can be thrown into just about any dish for a quick veggie boost!

Did you know that "Baby spinach" is a term typically used to describe spinach that has been harvested during a fairly early stage of plant growth, usually between 15-35 days after planting. We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. (For these mature spinach leaves, the harvest dates are usually between 40-65 days.)

Talking spinach you may like to try these recipes:

Cauliflower Spinach Chicken Alfredo - see more details here
Spinach and ricotta lasagne with courgette pasta - see more details here

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

All the best Jan

Ya gotta smile.

 

Eddie

Rustic Style Pork Casserole

It has been a lovely sunny day today, wrapped up in a warm jacket it was very enjoyable to have a walk around our local neighbourhood. We still have 'stay local' Covid rules in place, so that is what we are doing!   

After a lovely day it was time to enjoy a favourite meal. Would it be a Roast Pork dinner or a Rustic Style Pork Casserole, both are tasty! We chose the casserole, always so delicious.

This recipe/meal is in my top five favourite pork casserole recipes.

Ingredients
Serves two
2/3 pork chops (optional remove fat) and cut into small pieces
2 large leeks chopped
a hand-full of button mushrooms
1 large sliced carrot
1 table spoon of dried mixed herbs
Approx. 1 pint of gravy stock
Salt and pepper to taste.

Method
Clean, cut and place all ingredients in a casserole dish or earthenware oven proof pot with lid.

Pour over the stock and cook at 190º C /375º F / Gas Mark 5 for 90 minutes

( I usually stir the casserole every 30 minutes or so ... )

Check food is cooked through, then serve and enjoy

What could be easier, very low-carb, real food and tastes great.

Other recipes you may like

Lentil and Vegetable Minestrone Stew / Casserole, more details here
Mushroom Bourguignon with Celeriac Mash, more details here

French Farmhouse Country Chicken, more details here

lovely Spring flowers

We bring a variety of recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

60 and over (or 59 and under)

Jo Lewin is a registered nutritionist and has written many articles. Reading one recently called 'Eat for your age' the age range 60 and over was of extra interest to me, and I share below what Jo said. Don't worry if you are in a younger age group because the link at the end of this post should be helpful.

"60 and over

Vitamins are vital…

As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients. At the same time, many people find that as they get older their appetite decreases. Since the need for vitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common as we age and become less active. Ensure you keep your fluid intake up by drinking lots of water. Being active helps the gut function appropriately – walking or yoga can help to manage levels of stress and anxiety, which can contribute to constipation.

Our sense of smell and taste becomes less acute as we get older, but don’t fall into the trap of adding extra salt to your food – use herbs, spices and other flavourings such as garlic, lemon juice, flavoured vinegars or mustard.

As we age, levels of stomach acid fall, and as a result the absorption of iron, calcium and the vitamins B6, B12 and folate are reduced. Decreased secretion of gastric intrinsic factor, the protein required for vitamin B12 absorption further decreases your levels of vitamin B12. As a result symptoms of fatigue, weakness and impaired concentration may ensue.

The risk of heart attack and stroke also rises steadily with age. The major contributing factors – nutritional deficiencies, too much saturated fat, alcohol, smoking and a lack of exercise are factors which can all be addressed.

As we get older, our body tends to become less efficient at absorbing or manufacturing vitamin D. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains vitamin D rich foods like eggs and oily fish. Over 65s are also advised to take a supplement of 10 micrograms of vitamin D daily.

What should I be eating?

Fibre – Make sure that your diet includes lots of fibre-rich foods such as wholegrains, oats, fruits, vegetables, beans and lentils. A small glass of prune juice in the morning may alleviate constipation.

Vitamin B12 – Ensure that you include plenty of foods rich in B12 such as meat, fish, eggs, dairy products and fortified breakfast cereals. Check with your GP if you are concerned about your vitamin B12 levels.

Vitamin D – Small amounts of vitamin D are found in foods such as eggs and oil-rich fish as well as fortified foods such as spreads. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day. During the autumn and winter months, your diet becomes an important source of vitamin D because the sun isn’t strong enough for the body to make vitamin D. As it is difficult to achieve adequate vitamin D from food, most people would benefit from a supplement containing 10 micrograms of vitamin D during these months. Speak to your GP or health practitioner if you are concerned about your vitamin D needs."

Read the full article by Jo Lewin 'Eat For Your Age' here

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

Related Posts

Metformin users, keep an eye on B12 levels - see here

Seven Nutrient Deficiencies That Are Incredibly Common - see here

Dear reader, you will find a variety of articles and recipe ideas are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Cinnamon Rolls Recipe - Low Carb : Keto : Sugar Free : Gluten Free : Grain Free

 

I saw these delicate low carb/keto treats on Diet Doctor site; surprisingly easy to make and taste so good it’s hard to believe they are sugar-free, grain-free, gluten-free, and come in at only 1 net carb per roll.

Ingredients

12 servings
Dough
350 ml (170 g) mozzarella cheese, shredded
2 tbsp cream cheese
1 egg
240 ml (110 g) almond flour
60 ml (32 g) powdered erythritol
2 tbsp coconut flour*
1 tsp white wine vinegar
½ tsp baking soda
Filling
110 g butter, softened
1 tbsp ground cinnamon
60 ml (32 g) powdered erythritol

Icing
60 ml (32 g) powdered erythritol
1½ tbsp water

Instructions

can be seen here

*Different brands of coconut flour may contain widely varying amounts of carbs, depending on the fibre content. This recipe uses the nutritional information for Amanprana Coconut fibres/coconut flour, which is really low in net carbs.

You can read more about the health benefits of cinnamon

and see some low carb recipe suggestions that use cinnamon here

Dear reader, you will find a variety of articles and recipe ideas are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Should You Wear an Apron While Cooking ?

Do you wear an apron while cooking or cleaning? When preparing food, cooking, washing up etc. my apron is always on. I was gifted a new one for Christmas and delight in wearing it. I like my aprons to have pockets, and tend to choose ones that have flowers, butterflies, spring like patterns on them. When you start looking at the variety of aprons available there really is a large choice, so many styles, in fact something to suit everyone and all ages.

My dear mum always used to wear an apron while in the kitchen, it used to hang behind the kitchen door always ready to be slipped on. My Gran used to wear a wrap-around apron, I seem to recall they were always a blue shade ... funny what memories stay in your mind.

But onto the title of this post and Why Should You Wear an Apron While Cooking!

"Cooking is known as an art that results in delightful foodstuffs. It is the only science that saves one from hunger and satisfies our cravings. One needs several kinds of gadgets to efficiently cook. Among many other kitchens’ handy gadgets, the apron also falls in this category.

Since the old ages, the apron has been used as a great protector against spills and stains. It is considered as a uniform and a mandatory tool for home cooks and chefs who spend most of the day in the kitchen; these individuals understand its application clearly. But many of the beginners second guess and avoid the use of aprons and it is due to a lack of information

In this article, we will exhibit major important reasons to wear an apron while cooking.

It Protects from Stains
While cooking or baking, staining of your clothes is common. This mostly happens when we are in a hurry and end up in a mess. But here the apron acts as a guard that saves one from spoiling the clothes and of however is using it. An apron also facilitates the user with a way to clean their dirty hands. So this means, it is not only a protector but also a handkerchief. Wearing funny aprons also helps to bring a smile to someone’s face when they enter your kitchen. You can buy funny aprons and other styles and colours you want according to your taste or your mood. This characteristic will keep one’s interest in cooking alive.

Protection from Germs
One importance of apron is regarding health point of view. Many of the working individuals prefer cooking soon after arriving from the job. The worn clothes from morning till evening stock numerous germs due to the interaction with the outdoor dust. Due to the increased possibility of coronavirus, the clothes can’t be considered as a safe option for direct cooking. If used directly, the quality of the prepared meal can be affected. The prepared meal can’t be safe to eat both at home and in a restaurant.

The washed and cleaned apron shields you from the direct interaction of food with germs on clothes. Moreover, either your hair or the hair of your cat or dog can be stuck in your clothes and therefore can fuse with the food, becoming a source of embarrassment in front of guests or family members.

Provides a Safe Working Environment
Besides the protection from stains, security is also one of the goals aprons sustain. While cooking directly, many clothes fabric can catch fire. Most of the aprons are made of fireproof materials that can avoid the likelihood of these unpredictable circumstances. Further, wearing an apron is the safest option to avoid dust, dirt, heat burns, oil spatter, and spill-over of hot soup and curry, etc.

Aprons with Handy Innovations
The basic philosophy of an apron is to maintain hygiene, but it also ensures trends and ease. Many of the latest designs allow pockets that make everyday working easy. One can efficiently clean the sinks with the sponge, and the counters can be quickly scoured through the mitts present in the pockets. This reduces the hassle of moving from one place to another in a rush. This way, the hygienic environment can be sustained within minutes.

It is the Practice of Professionals
Many individuals plan a food business or dream of becoming a professional chef. One of the basic rules starts with wearing an apron soon after entering a kitchen. This casts an impression of professionalism on others and determines how much you value the basic principles of cooking and hygiene. It is recognized as a costume of the chefs, and every master cook wears this uniform with pride.

Kids get Inspiration
It is a common practice that kids follow their elders. With the current trend, kids love making snacks and enjoy baking. Parents always scared for their kids regarding kitchen accidents and frustrated for the mess and stains they make in the kitchen and also funny text aprons will be the perfect gift for your children. Parents can encourage their kids by setting an example of wearing an apron. Through awareness, kids can adopt a good habit of wearing an apron, it will not only save them from the kitchen hazards, but they also develop the habit of cleanliness.

Aprons Help in Free Movement
From culture to culture, the dress codes vary. From Asia to Europe, some of the dresses are common such as frocks and skirts. While working in the kitchen with these dresses, the chances are higher to lower down the free movement as women get irritated of frequently grasping them. They remain uncomfortable and keep on protecting their outfit. While the apron makes a woman free to increase her movement and can prepare the meal. This state of motion can also support her to burn calories that represent a good sign of fitness.

In the market, various quality and design of aprons are available, but it is crucial to select the apron according to your requirement. There is a need to distinguish between the fabrics and stuff. Many heat resistant, waterproof or plastic aprons can be obtainable which are not costly on your pocket. You must not forget the selected apron can bear the heat of your kitchen. As an apron is used as a daily attire and has a high chance to be soiled, so the user must take care to wash it regularly, else the basic principle of hygiene will die out."
Words above from article by Marie Singer here

Read more about Aprons including their history here

 now why not pop your apron on and make a 

Ginger Cake

you can see the low carb recipe 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 and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Cauliflower, Leek and Broccoli Cheese : A Tasty Savoury Gratin

Just about everything tastes good in a gratin! Cauliflower, leek and broccoli cheese is a satisfying savoury gratin to serve as a side dish or a main course.

Ingredients

Serves Six
1 large cauliflower, cut into florets
1 head broccoli, cut into florets
50g/1¾oz butter, plus extra for cooking the leeks
baby leeks (approx. 150g/5½oz), sliced
500ml/18fl oz milk
4 tbsp flour
200g/7oz mature cheddar, grated
6 tbsp fresh breadcrumbs

salt and pepper

Method

1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Cook the cauliflower and broccoli in boiling water for 5–6 minutes until just tender. Drain well and tip into a deep baking dish.
3. Melt a knob of butter in a frying pan and fry the leeks for 3–4 minutes, stirring frequently until softened. Arrange them in the dish with the florets.
4. Heat the milk, flour and butter in a saucepan over a medium heat, whisking constantly until the sauce comes to the boil and thickens. Reduce the heat and whisk over a low heat for 1–2 minutes. Remove from the heat, stir in 150g/5½oz of the grated cheese and season to taste.
5. Pour the sauce over the vegetables and sprinkle over the breadcrumbs and the remaining cheese. Bake for 20 minutes or until the top is golden brown and bubbling.

From original idea here

Servings suggestions

Steamed White fish,

Roast Chicken,

Nut roast,

You will find a variety of recipe ideas and articles within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Maskne - What is It?

Dr Thivi Maruthappu, Consultant Dermatologist writes:

What is maskne?
Type “maskne” into Google, and you’ll find over 1 million hits. So, what exactly is maskne? It was initially coined as a term to describe the development of acne after wearing facial masks (mask + acne), it is now used as an umbrella term to cover all manner of facial rashes that can happen due to our increased use of face masks, which in the UK are compulsory on public transport, shops, hotels and many other settings. With this in mind, it is important to address maskne, its possible causes and what can be done so that we can uphold compliance with face coverings.

Why do masks cause skin rashes?
Masks can cause facial rashes for a number of reasons. The friction caused by tight areas of the mask rubbing repeatedly against the skin, for example over the nose, cheeks and ears can result in redness, flaking and peeling skin and in some cases even sores. This can be worse if you have an underlying skin condition like eczema.

Masks create a humid and occlusive environment underneath them. They can trap moisture and sebum, both of which can aggravate pre-existing acne or cause new breakouts by clogging pores. The combination of masks and warm, humid summer weather can certainly make things worse for skin conditions such as rosacea, seborrheic dermatitis and perioral dermatitis. However, it can be tricky to tell these skin conditions apart from acne so if in doubt make sure to see your health care provider.

What can you do to prevent maskne?
Maskne prevention really depends on which skin condition has been triggered. Frictional skin damage requires careful treatment to restore the skins natural barrier function. Application of a rich emollient at sites of repeated trauma can help to reduce friction, but if masks are being worn for long periods of time, it’s important to reapply throughout the day. Consider choosing soft fabrics such as cotton, which is gentler on the skin and is less likely to cause friction than synthetic fibres such as polyester.

For true mask acne, use a gentle skin cleanser twice daily and look for active ingredients such salicylic acid or benzoyl peroxide which have been proven to address acne. Avoid wearing makeup under masks as this can exacerbate things further and always look for products labelled “non-comedogenic”. When you are able to take your mask off, for example in the privacy of your own home, remove it and wash your face carefully. If your acne is persistent or affecting your confidence or mood, don’t wait to seek medical help as topical or oral prescription treatments may be necessary. If you are using cloth masks, make sure to wash them regularly with a mild fragrance-free detergent to remove traces of sebum, dirt and bacteria that build up throughout the day.

Article from British Skin Foundation site here

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

All the best Jan

Mushroom and Leek Casserole

This quick, creamy mushroom casserole may well become a favourite dish. Why not serve as a midweek meal with pasta, rice or a hunk of crusty bread. Of course if you are a 'low carber' you will swap the pasta/rice/bread for a lower carb alternative.

Ingredients

Serves Four
50g/1¾oz unsalted butter, plus extra to finish
1 leek, sliced
3 rashers smoked streaky bacon, diced
100ml/3½fl oz dry white wine
5 Portobello mushrooms, chopped
350–400ml/12–14fl oz beef stock
100ml/3½fl oz crème fraîche
¼ tsp paprika
salt and pepper
small handful of freshly chopped flatleaf parsley, to garnish

Method
1. Heat a deep non-stick frying pan over a medium heat. Add the butter and when it sizzles, add the leek and bacon and fry for 6–8 minutes, until the leek is softened and caramelised and the bacon crispy.
2. Pour in the wine and allow to bubble for a couple of minutes before adding the mushrooms. Cook for 2–3 minutes to soften, then add 350ml/12fl oz beef stock and season well with salt and pepper. Reduce the heat to low and simmer for 25–30 minutes, adding a touch more stock if needed.
3. Stir in the crème fraîche, paprika and a knob of butter and simmer for a further 5 minutes.
4. Check the seasoning and serve garnished with chopped parsley.

From original idea here

perhaps enjoy a glass of white wine with your meal

Bon Appetit

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

All the best Jan

Curly Kale : Stanley enjoys it too !

At the moment due to Covid restrictions we can only see the grandchildren thanks to the wonders of the internet, for which I am grateful. So although we don't meet up in the flesh, we are still fortunate to be able to talk, see them, exchange news, funny stories etc. Talking with them recently they were eating a snack, well nothing unusual with that I hear you say! What was perhaps a little unusual was that their snack was slices of carrots, peppers, cucumbers! Not a chocolate bar or a packet of crisps in sight! In fact I am told that they now also enjoy eating curly kale. Yes, this wonderful vegetable is currently the grandchildren's favourite and I can see why! Apparently Stanley likes it too! (see picture below)

Curly Kale
A staple of veggie boxes and local food companies as well as Farmers Markets, curly kale is becoming much more prominent in the supermarket. It has been grown in Great Britain for centuries and was once a frequent nutritious addition to the dinner plate in the 50s and 60s. The good news is, it seems to be coming back. Sales have rocketed in the last couple of years!

Kale is packed full of vitamins, iron and calcium and tastes delicious. It couldn’t be easier to cook as it just requires steaming, boiling or stir frying although it is great added to pasta dishes, risottos, stews and soups. You can use it wherever you may have used spinach or cabbage.

Buyer's guide

Curly kale leaves should look fresh and crisp, with no sign of yellowing. Reject any with leaves that look bruised or slimy. Curly kale is available from September to March. Other varieties of kale include Red Russian kale, cavolo nero (or ‘black kale’), and thousand-head or hungry-gap kale.

Storage
Curly kales deteriorate more quickly than green cabbages, and will keep for only a few days before turning yellow. Store, loosely wrapped in plastic, in the fridge or larder.

Preparation
Cut away the tough central ribs of curly kale before you chop or shred the leaves. For best results, either cook very briefly in a large volume of ready-boiling water or stir-fry as a side dish. Add a small amount to soups, pasta sauces, bean dishes and colcannon.

Read above and more here and here

How to Cook Curly Kale

Boiling

Sautéing

Make Kale Chips

Good guide here

Also How To Make Kale Chips In Air Fryer

Perfectly crispy kale chips in less than 10 minutes, start to finish. These make a great nutritious snack. See more here

Do you like curly kale?

This is our youngest grand-daughter with Stanley … he is a Hermann’s Tortoise

apparently Stanley enjoys a little curly kale too

(they have both grown a little since this picture was taken)

you can read more about him here

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

March is here !

I'm always pleased when the 1st of March is here because it's nice to think that Spring is just around the corner. The daffodils are springing up well and many are showing their lovely colourful, cheerful heads - here are some for you, and by the way Happy St David's Day too.

daffodils, so cheerful

Stained glass depiction of Saint David, designed by William Burges, at Castell Coch, Cardiff

Did you know?
March was known as Hlyda, or Lide in Old English, which means ‘loud. This was referring to the March winds, which were considered very noisy.

The Anglo-Saxons called March “Hlyd monath” meaning “Stormy month” or “Hraed monath” meaning “Rugged month.”

The flower of March is the daffodil.

March babies are spoiled with two birthstones: aquamarine, and bloodstone which symbolize courage.

March was originally the first month of the Roman calendar and was named after the Roman god of war, Mars.

The phrase ‘mad as a March hare’ comes from the view that a hare will behave oddly during the breeding season, which is in March.

There are two zodiac signs in March. Pisces, which is until March 20th, and Aries which is from the 21st.

Every year, March and June finish on the same day of the week.

Special Days of March

March is the only month with three consecutive consonants in its English name, its fair to say that March is a pretty unique month. And its also a month full of pretty unique days. For instance ...

March 1st is World Compliment Day. This day is a day about being positive and sowing the seeds of happiness.

March 6th is White Chocolate Cheesecake Day. (Low Carb recipe here). Some find that a white chocolate cheesecake is the most heavenly desert that could possibly grace your taste-buds. Bake one or buy one, it doesn’t matter. So long as you eat one today - all is balanced in the universe! LOL!

March 11th is World Plumbing Day, Plumbing spans back in time to civilisations like Ancient Rome and Ancient Greece, and it’s often something we take for granted. However, without plumbing we’d have no running water and sewage in the streets. Eww!

March 12th is plant a flower day. Floral arrangements date back to as early as 2,500 BC in Egypt, where they were used as decoration and to honour both the dead and the living. After thousands of years people still pick flowers, so instead of picking one today plant one!

March 13th is all about challenging superstitions, Open An Umbrella Indoors Day! Invented in 2003 by Thomas Nibb, this is a day about breaking old superstitions and seeing how nothing bad comes of them. So open your umbrella indoors today – just make sure you don’t break anything!

March 20th is Snowman Burning Day! This was first celebrated in 1971 at Lake Superior State University, this is a holiday all about welcoming the end of winter and the beginning of spring. Lake Superior is one of the coldest places in the US, so there’s always enough snow for a snowman!

March 30th is Take A Walk In The Park Day - A great day to stretch your legs and get some fresh air. If the weather holds up why not even go out and have a picnic, Covid restrictions permitting.

The above taken from here and here and here

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, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Ya gotta larf.

 

Eddie

Sunday Brunch Frittata ... so low carb !

Can you believe it's Sunday again. I find the weeks go by so quickly! As it's Sunday why not take time and enjoy this recipe suggestion, loosely called 'Sunday Brunch Frittata' or 'Weekend English Breakfast Frittata' … it's a clever twist on the full English breakfast! Packed with sausage, smoked bacon and soft button mushrooms, this Frittata is just the perfect weekend late morning dish, and so low in carbs, it's virtually no carb!

Ingredients

Serves Four
2 outdoor-bred pork sausages
1 tbsp. oil
3 smoked back bacon rashers fat trimmed cut into cubes
75 g button mushrooms sliced
65 g tomatoes halved (e.g. cherry or pomodorino)
4 large (British) free-range eggs
12.5 g bunch fresh chives snipped

Method
1. Squeeze the sausages out of their skins, and roll the sausage-meat into 12 bite-size balls.
2. Heat ½ tablespoon of the oil in a 20cm ovenproof frying pan. Add the sausage and fry all over for 1 minute, until browned and cooked through. Add the bacon and mushrooms and fry for a few minutes, until golden. Add the tomatoes for a further minute. Remove the mixture and set aside. Discard excess fat from the pan.
3. Whisk together the eggs and chives and season with freshly ground black pepper. Stir in 2/3 of the fried sausage mix. Pre-heat the grill to medium.
4. Heat the remaining oil in the frying pan over a medium heat. Add the egg mixture, tipping the pan so that it covers the base. Turn down the heat and scatter over the remaining sausage mixture. Cook for 8 minutes, or until almost set.
5. Place under a pre-heated grill, for 2-3 minutes, until the frittata is set and golden. Let cool slightly, then slide out of the pan, cut into wedges and serve.
6. Enjoy!
Recipe idea from here

If you would like a low carb vegetarian breakfast, you may like this Breakfast Casserole - see here

and please don't forget a cup of tea or coffee to go with it !

Dear reader, you will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Positive Effects Reading Has On Your Brain

There's nothing like sitting down with a good book is there. I often put the kettle on make myself a cuppa pick up my book and before I know it I am engrossed in the story. Did you know reading does have positive effects on your brain, read on to find out more.

"Five Positive Effects Reading Has on Your Brain, why reading remains beneficial in the digital age.

There’s nothing like sitting down with a good book. While the hobby is plenty entertaining, scientists and doctors have observed several positive effects from reading. Books inspire creativity, critical thinking, increase empathy, and offer plenty of other incentives to go and enjoy some word power. Read on (pun unintended) for five benefits everyone can enjoy from books!

1. READING ALLOWS US TO EXPERIENCE MORE SENSATIONS
In a study conducted at Emory University, reading increases the activity in the brain’s central sulcus, which controls our motor skills. If we read a passage where a character is walking along a path, the activity from the neurons in this area make us feel as though we’re experiencing the walk ourselves. Then, there’s grounded cognition; a concept that proves that reading actually puts you in someone else’s shoes through the brain’s biology.

2. IT MAKES US MORE EMPATHETIC
Literary fiction readers have a higher ability to empathize with other’s emotions and thoughts than those who read mainly nonfiction. In other words, fiction readers can be more empathetic, and have an easier time seeing a situation from various perspectives, just by reading about their favourite characters.

3. BOOKS PROVIDE PLENTY OF MENTAL STIMULATION
Mentally stimulating your brain on a regular basis can help slow down Alzheimer’s and Dementia. It’s like physical exercise; the more you move, the better shape you’re in. For your brain to stay healthy and alert, it needs exercise. Reading (along with puzzles and certain games) keeps your activity levels high and your brain power nice and strong.

4. WE BECOME LESS STRESSED WHEN WE READ REGULARLY
When you make a habit of reading, it’s easier for your brain to relax and temporarily transport itself to another world. A good book can daily stressors evaporate, put you in your character's shoes, and keep you focused on the words you’re reading. If you’re looking for an easy way to relax and destress, try to make a habit out of reading more often.

5. READING CAN IMPROVE OUR MEMORY
When you read, you’re engaging more than a few brain functions, such as phonemic awareness, visual and auditory processes, comprehension, fluency, and more. Reading jolts your brain into action, maintains concentration, and allows your mind to process the events happening before you. The more you read and engage that part of your brain, the easier it is to keep your memory strong."

Words above from article here

Are you reading a good book at the moment?

As regular readers know, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! 

However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Fish : Can Be Fabulous !

Are you a fish eater? We do enjoy eating fish and it often features in my menu plans. Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways; here are ten great reasons to introduce a little more seafood into your diet.

1. Great for your heart:
It's no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half.

2. Clearing the vessels:
Eating fish can improve your circulation and reduce the risk of thrombosis. The EPA and DHA - omega-3 oils - in seafood can save your body from having to produce eicosanoids, a hormone-like substance which can make you more likely to suffer from blood clots and inflammation.

3. Joint benefits:
Eating fish as a regular part of a balanced diet has been shown to ease the symptoms of rheumatoid arthritis, a condition which causes the joins to swell up. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease.

4. The eyes have it:
Eating oil-rich fish regularly can help to keep the eyes bright and healthy. A recent study has suggested that omega-3 fatty acids can help to protect the eyesight of those suffering from age-related macular degeneration (AMD), a condition which causes the retina to degenerate and the eyesight to become blurred. Fish and shellfish also contain retinol, a form of vitamin A which boosts night vision.

5. Essential nutrients:
Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. Iodine is important for the thyroid gland, and selenium makes enzymes which can help to protect us from cancer. Fish and shellfish are also excellent sources of many vitamins, including vitamins A and D.

6. Take a deep breath:
A number of studies have indicated that fish and shellfish may help to protect our lungs. Not only can seafood relieve the symptoms of asthma in children, but it has shown signs of preventing it. Eating a lot of fish can also keep your lungs stronger and healthier as you age in comparison to those who don't eat a lot of fish.

7. Brighten your outlook:
Seafood may also play a large part in preventing depression; research has highlighted links between low omega-3 levels and a higher risk of depression. Seafood could also help us to avoid Seasonal Affective Disorder (SAD) and post-natal depression.

8. Your skin looks great:
Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.

9. Good for down below:
Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD) including Crohn's disease and ulcerative colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers.

10. Boost your brainpower:
The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children's concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).
More about fish here

Here is a tasty fish dish you may like to try

Creamy Fish and Broccoli Casserole

Ingredients

Serves 4
8g carb per serving
1 tbsp butter, for greasing baking dish
3 tbsp olive oil
450 g broccoli, small florets
1 tsp salt
½ tsp ground black pepper
110 g scallions (spring onions), finely chopped
2 tbsp small capers 
650 g white fish (cod, haddock, halibut), cut into serving-sized pieces
1 tbsp dried parsley
300 ml heavy (double) whipping cream
1 tbsp Dijon mustard
85 g butter, cut into thin, equal slices
For serving
140 g leafy greens (optional)
Useful tips!
This is a wonderful all-in-one dish that can be varied in many different ways. Use salmon instead of white fish or perhaps fresh or frozen tuna fish. Use Brussels sprouts, asparagus, zucchini (courgette) or mushrooms instead of broccoli.

Please see recipe instructions here
Should you need help with weight/measurement conversion, see chart here

Hope you may enjoy this soon

We bring a variety of articles and recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Thursday Thoughts

 Life Is For Living ... Thursday Thoughts

I wrote this post back in 2015, but somehow the words still seem appropriate.

Yes, it's Thursday already and I hope that the week so far has been a good one for you. With many parts of our globe in 'turmoil' sometimes I think we just need to take time out and reflect... I often do this with poetry. Some do not like poetry, whereas others always enjoy reading it. Our youngest when studying English could write a great poem, and still does from time to time! Should a poem rhyme or not? It's up to the author to decide.

I read this poem recently and quite enjoyed it - I'll share it with you here. 

"Life Is For Living"

Life is a gift we're given each and every day. 

Dream about tomorrow, but live for today. 

To live a little, you've got to love a whole lot. 

Love turns the ordinary into the extraordinary. 

Life's a journey always worth taking. 

Take time to smell the roses... and tulips... 

and daffodils... and lilacs... and sunflowers... 

Count blessings like children count stars. 

The secret of a happy life isn't buried in a 

treasure chest... it lies within your heart. 

It's the little moments that make life big. 

Don't wait. Make memories today. 

Celebrate your life!

I know many may feel that with Covid restrictions life is so different, and of course it is. Visits with loved ones not possible, holidays not possible, many shops shut, the list of what we cannot do could be longer but there are still many things we can do to make a nice memory, it is so often the little things, the little moments that make life big. I hope your Thursday will be a good day, I'm planning on walking ... but I may need an umbrella! Have you any plans?

I hope you like the flowers

All the best Jan

Gammon and Cauliflower Cheese Grills ... tasty

If you like Gammon you may like this recipe suggestion. Have a look, check it out, and if you like it add the ingredients to your shopping list. I think it’s a winner but what do you think?

Would the recipe work well with broccoli florets instead of cauliflower? Yes, it would, it really delivers great nutrient goodness, why not give it a try.

Ingredients:
Serves Four
4 small, raw gammon steaks
1 large cauliflower, cut into florets
100ml half-fat crème fraîche
85g cheddar, grated
1 tbsp wholegrain mustard

Method:
Heat the grill to high.
Snip the sides of the gammon steaks with kitchen scissors so they don’t curl up too much when they cook.
Put the gammon onto a baking tray, then grill on one side for about 8 to 10 minutes until the fat is crisp.
Meanwhile, cook the cauliflower in boiling water for 5 minutes until tender.
Drain and tip into a bowl with the mustard, crème fraîche and two-thirds of the cheese and give it all a good mix.
When the gammon is crisp, flip it over and cook on the other side for about 10 minutes.
Spoon the cauliflower mix over the gammon, sprinkle with cheese, then grill for 5 minutes until bubbling and golden.

This is another great recipe to try and with only 9 carbs per serving, it's tasty!

From original idea here

you can read more about the health benefits of cauliflower here

We bring a variety of recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Banana Bread : Low Carb Recipe : Gluten Free : Grain Free

"Naturally sweet, perfectly moist, and simple to make. This low-carb banana bread made with eggs and almond flour is perfect for breakfast or as a post-workout, low-carb snack. It is gluten-free, grain-free, and only 3 net carbs per slice. It is a healthy, sweetener-free banana bread that will be a hit with the whole family.

But aren't bananas high in carbs, I hear you ask?
Yes, a medium-sized banana does have around 24 grams of carbs, but in this recipe, included are high protein eggs and almond flour so that only a small amount of banana is included in each portion.

Ingredients

20 servings/slices

2 ripe bananas, cut in smaller pieces
6 large eggs
6 tbsp butter melted
3 cups / 12 oz / 325 g almond flour
4 tsp ground cinnamon
2 tsp baking powder

Instructions

more details can be found here

How to store banana bread
Banana bread can keep for 1-2 days on the countertop, but by keeping it in the fridge it will last for up to 1 week in an airtight container. You can also slice and freeze this healthy, low-carb banana bread for a month or more. Take out a slice when you need it!"

who can resist daffodils

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan