Have a look out of the window!

I don't know about you but after dinner, both Eddie and I enjoy a quiet sit down, it always seems a lovely time of day. We'd enjoyed a chicken casserole, see here, and I'd put the kettle on for tea / coffee. I went to sit down but this evening I could hear what I thought to be a strange noise! Eddie said, why not look out of the window to see what it is! So I did and this is what greeted me! Yes rain! Who would believe it's July and summer? What's the weather like where you live? 

image from google

All the best Jan

Kids will be kids!

Kids be they the human kind or the animal kind can sometimes find themselves in a fix, as 'King' discovered! Read on to find out more ...

If you should have the opportunity to visit the UK seaside town of Bournemouth you could well see a herd of 50 goats grazing the steep cliffs between West Cliff and Southbourne. In fact the goats have become something of a tourist attraction since being introduced in 2009 and even have their own social media accounts.

They live on a seven-mile (11km) stretch of cliffs year-round to graze back the invasive plants on the steep inaccessible cliffs.

Before the herd was introduced to munch the vegetation, BCP Council had to foot the cost of using specialist cliff teams to clear the cliffs.

The goats are part of a Environmental Stewardship agreement between the council and Natural England, and the agreement and arrangement seems to work well.

There are occasionally problems with the goats, but they do have BCP rangers and their own grazier, Mark Jackson, who helps look after them.

Recently firefighters were called to the cliffs when a goat got its head stuck in a fence. However Tom Bennet, BCP ranger said, "It is important that people do phone BCP council and report issues with the goats rather than the emergency services. "If a young one pushes their head through they do need releasing... just call the council they will alert the countryside team and we will take action."

Kid goat King

who got stuck after popping his small head through the fencing to explore the grass on the other side

King has now been fitted with a contraption to his horns to stop him getting his head through the fence

Tom added King was fine after popping his head through the fence. Kid goat, King, was freed by the goat's grazier and has since been fitted with a dowel between his horns to stop him getting stuck again. After having a contraption fitted to his horns: "He's happily grazing and he can't get his head through the fence again."

Story from here

I have written about these goats before, more to read here

Talking about goats, have you tried this Super Omelette, with a goats cheese twist!

See recipe details here

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

All the best Jan

Salmon with Green Beans and Peas : A Delightful Summer Dinner

Well after an exhausting day of (watching) sport!!! Wimbledon, the British Grand Prix Qualifying and then the European Football (England beat Switzerland after a penalty shoot-out, so are now through to the semi-finals), this lovely summer dinner recipe which uses salmon came to mind. It's ready in just 30 minutes, and makes a delightful easy dinner for two. The salmon is coated in golden sesame seeds adding a delicious nutty crunch. Served with a fresh green vegetable medley tossed in a tangy lime dressing, this is the perfect light summer dinner 😋

Ingredients

Serves Two
2 tbsp olive oil
2 large limes, 1 juiced, 1 cut into wedges to serve
10g fresh mint, leaves finely chopped, plus extra leaves to garnish
½ small red chilli, deseeded and finely chopped
260g boneless salmon fillets
1 tbsp sesame seeds
150g edamame soya beans
100g fine green beans, trimmed and halved
100g frozen peas
75g mangetout, halved lengthways
a pinch of sugar and seasoning to taste

Method
1. Whisk 1½ tbsp oil with the lime juice, a pinch of sugar and the chopped mint and chilli. Season to taste; set aside.
2. Spread the sesame seeds out on a plate. Season the salmon with black pepper, then coat in the seeds.
3. Heat the remaining oil in a non-stick frying pan over a medium-high heat, swirling the pan to coat. Add the salmon and fry for 1½ -2 mins on all 4 sides until the seeds are golden. Reduce the heat to low; cook for 2 mins or until the salmon is cooked through. Transfer to a warm plate, cover and leave to rest.
4. Meanwhile, steam the beans, peas and mangetout for 5-6 mins until just tender. Transfer to a bowl and stir in two-thirds of the lime and mint dressing.
5. Divide the pea and bean mixture between 2 plates. Top with the salmon and drizzle over the remaining dressing. Serve with the lime wedges and garnish with the extra mint leaves.

Nutrition Per Serving

Fat 38g Carbohydrate 13.2g Protein 43.4g Fibre 8.9g
From an original idea here

I do hope all readers have (or are) enjoying a good weekend. Have you any special plans? Will you be watching any sport? Do please share in the comments below.

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

All the best Jan

How to Unlock the Healing Power of Food

"How to Unlock the Healing Power of Food

Have you ever considered that there may be more to the food you eat than just giving you sustenance?

The concept of "food as medicine" has gained significant traction in recent times, and now, food is no longer viewed as mere energy for the body but as a powerful tool for promoting health and preventing disease. As the ancient Greek physician Hippocrates famously stated, "Let food be thy medicine, and medicine be thy food." This timeless wisdom underscores the profound impact of dietary choices on our overall well-being. By focusing on nutrient-dense foods, individuals can harness the healing power of their diet to support various aspects of health. Now that’s food for thought!

The human body is quite amazing, and when you dig into it, you’ll find that each vitamin, mineral, phytonutrient, hormone, and neurotransmitter has specific bodily functions. Through the intricacies of the human body, you’ll find that they all work together. THIS is why food is so important. Each bite you take doesn’t just affect one part of your body; it affects the whole entity, since everything works together so closely. The National Library of Medicine has done studies that show that the food we eat can either feed disease or fight it.

Once you understand how the body works, it’s important to understand the power of food, and how these two work together. Here are just some of the ways you can use food as medicine.

For Gut Health

The food you consume has a direct impact on the gut microbiome. Studies go as far as to say that changes in your diet can temporarily alter the gut microbiome in as little as 24 hours! The gut, being the “second brain”, plays a crucial role in our overall health and well-being. Our dietary choices are important as they affect everything from digestion and nutrient absorption to immune function and mental health - which are all components of gut health. A diet rich in fibre, fruits, vegetables, and whole grains promotes a healthy gut environment. Fibre, in particular, acts as fuel for the beneficial bacteria in the gut.

For Inflammation

Inflammation is a natural response by the body to protect itself from harm. However, when inflammation becomes chronic, it can contribute to the development of various health issues, including heart disease, diabetes, arthritis, and even certain cancers. Emerging research suggests that nutrition plays a significant role in modulating inflammation levels within the body. Processed foods, high in refined sugars, unhealthy fats, and artificial additives are known to fuel inflammation in the body. These foods can trigger the release of pro-inflammatory cytokines, molecules that promote inflammation. In contrast, a nutrient-dense diet rich in whole foods has been shown to have anti-inflammatory effects.

For Immunity

The immune system serves as the body's frontline defence against pathogens, toxins, and foreign invaders. Dietary choices significantly impact the body's ability to ward off illness and infection. A diet rich in essential nutrients, vitamins, and minerals is paramount for supporting immune function.

For Brain Health

The brain serves as the command centre of the body, governing everything from movement and sensation to thoughts and emotions. The food we eat plays a critical role in brain health, influencing cognition, mood, and long-term brain function. The impact of Omega-3 fatty acids, antioxidants found in fruits and vegetables, and compounds called phytochemicals help the brain thrive, rebuild, and enhance its function.

For Blood Sugar Regulation

Blood glucose (sugar) serves as the primary source of energy for the body's cells, and maintaining these levels is crucial for optimizing health, preventing diabetes and other metabolic disease, promoting positive moods, lowering stress, and increasing cognitive function.

Foods high in fiber, protein, and healthy fats help slow the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels. Additionally, nutrients like omega-3 fatty acids and antioxidants support metabolic health and insulin sensitivity. A balanced plate of these nutrient-dense foods might look like: broccoli or leafy greens (fibre) and fatty fish (protein and healthy fats) topped with an extra virgin olive oil-based dressing (healthy fats). Other foods like cinnamon and apple cider vinegar can also help balance blood glucose levels.

For Skin Concerns

Our skin, the body's largest organ, serves as a protective barrier against external threats while also reflecting our internal health and well-being. The nutrients we consume through our diet directly influence the health and appearance of our skin. Essential vitamins, minerals, antioxidants, and fatty acids found in foods support skin regeneration, repair, and protection against environmental damage.

For Mental Health

Mental health is closely tied to the foods we consume. Certain dietary patterns and nutrients can influence mood, cognition, and overall mental health. The brain requires a steady supply of nutrients to function optimally. Nutrient-dense foods rich in vitamins, minerals, antioxidants, and healthy fats provide the building blocks necessary for neurotransmitter production, synaptic signaling, and neuronal protection. The gut-brain axis (a communication network between the gut microbiota and the brain) plays a significant role in mental health as well.

Food truly is medicine. Once you understand the healing powers of certain foods, you’ll start to see their effect in your own life."

Words above from article here

Please be aware that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

Not all the recipe ideas/food suggestions within this blog, 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. If you have ANY concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Mediterranean-style tray-bake using lamb chops

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

However, this lamb chop tray-bake can make the perfect weeknight dinner/supper - simple, flavourful chops served with lots of healthy Mediterranean vegetables and a little feta cheese 😋

Ingredients

Serves four
2 tbsp chopped fresh mint
1 tsp finely chopped fresh rosemary
3 garlic cloves
2 tbsp olive oil
4 lean lamb chops or cutlets
1 aubergine/eggplant, sliced
4 courgettes/zucchini, sliced
2 red peppers, cut into large chunks
2 yellow peppers, cut into large chunks
85g/3oz feta cheese, crumbled
250g/9oz cherry tomatoes
To serve
mixed leaf salad

Method
1. Preheat the oven to 180C/355F/Gas 4.
2. Using a pestle and mortar or food processor, blend together the mint, rosemary and the garlic, then add one tablespoon of the olive oil. Smear the herb mixture over the lamb chops.
3. Place the aubergine, courgette and peppers on a baking sheet. Drizzle with the remaining olive oil and place the lamb chops on top. Place into the oven to roast for 20-25 minutes.
4. Remove from the oven and top the chops with the feta and add the cherry tomatoes to the tray. Return to the oven for a further 10 minutes until the cheese just starts to brown and the lamb chops are just cooked through.
5. Serve the chops with the roasted vegetables and mixed leaf salad.

This meal provides
200 kcal, 9g protein, 15g carbohydrate (of which 14g sugars),
11.5g fat (of which 4g saturates), 7g fibre and 0.8g salt per portion.
From original recipe seen here

Alternative Tray Bake Recipes can be seen here and here

~ Happy 4th of July ~

A bouquet of red, white and blue to all our American friends as you celebrate today.

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 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

Scrambled Egg and Feta Hash : For Breakfast or Lunch

Why not start your day with this Joe Wicks recipe, for a scrambled egg and feta hash. It is a speedy, high protein breakfast, which takes about fifteen minutes to make, and is packed with flavour. Using a mix of spring onions, chives and feta cheese, the eggs are served on a bed of spinach, thus keeping the carbohydrate count low. It’s also a source of calcium, vitamin C and iron – a great way to kick start your day and stay full until lunch!

Of course there may be some readers who would prefer to enjoy this for lunch! As always dear reader, the choice is yours ...

Ingredients
Serves One
1 tbsp coconut oil
90g cherry tomatoes, halved
4 spring onions (scallions), chopped
60g feta, cut into small cubes
3 eggs, beaten
1 tsp snipped chives
110g spinach

Method
1. Heat the oil in a non-stick pan on a low-medium heat. Add the tomatoes and spring onions, and cook gently for 3-4 mins until softened.
2. Add the feta and cook for 1 min to warm through, then pour in the eggs and chives. Season with pepper and keep stirring to scramble the eggs. Put a handful of the spinach on a plate and top with the eggs. Serve the rest of the spinach on the side.

Nutrition Per Serving
Fat 37g Protein 32g Carbs 5g Fibre 2g
From original idea here

Alternative Recipe Suggestion 

Tofu Vegan Scrambled Egg - see here

~ enjoy your day ~

You will find a variety of recipe ideas and articles 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'Low carb and low FODMAP diets both better than medication for irritable bowel syndrome'

Sharing an article from Diabetes Diet blog seen here

"Low carb and low FODMAP diets both better than medication for irritable bowel syndrome

Nutrition and Health News This Week by Nina Teicholz and Gary Taubes 20.4.24

What’s the Best Diet for IBS?

A clinical trial (see here) in Sweden published this week in The Lancet Gastroenterology and Hepatology, found that a low-carbohydrate diet was just as effective as the “low-FODMAP” approach for reducing symptoms of irritable bowel syndrome (IBS), and both were more effective than drug treatment.

Widely considered the standard of care for IBS, low-FODMAP diets restrict nuts, most dairy products, and several types of “fermentable” carbohydrates such as wheat, legumes and many fruits. The approach is usually combined, as it was in this trial, with general IBS dietary advice: to chew food thoroughly, eat regularly, and avoid excessive fat.

For the Swedish subjects, food was delivered to their homes for a month. The results were impressive for both diet groups: 71–76% of participants reported significant improvements in their gastrointestinal symptoms. Only 58% did in the drug treatment group. Six months later, the diet-group participants still had fewer symptoms than they did at the start of the trial, even though they followed the diet less closely.

The fact that both dietary approaches had similar benefits raises new research questions. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols,” all short-chain carbohydrates that are absorbed poorly by the small intestine. These are thought to be the cause of IBS, yet people in the low-carb group continued to consume some fermentable carbs while still experiencing significant improvement in gastrointestinal symptoms. Additionally, they increased their fat intake, which is believed to exacerbate IBS.

The trial was funded by the Dietary Science Foundation, a Swedish non-profit whose mission is to fund clinical trials on diet and health (more details here). Since our own government has largely abandoned funding meaningful clinical trials on this important topic, grassroots science is now our best bet."

Related Posts

When Your Gut Gets Depressed, You Do Too - read it here

Foods to Improve Digestion - read it 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, 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 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

Welcome July 2024

As we say goodbye to June it's time to say hello to July.

Yes, the seventh month of the year is here!

2024 seems to be flying by so quickly!

image from google

July
Is the second summer month after June, (in the Northern Hemisphere).

July (on average) is the warmest month in the Northern Hemisphere. It is similar to January in the Southern Hemisphere.

Sometimes the hot, long days of July are called the "dog days of summer".

It is sometimes called the Hay month because the grass dries out due to a lack of rain and can be made into hay.

July's birthstone, the ruby, is often associated with contentment, love, passion, and integrity.

July's birth flowers are the Larkspur or Water Lily.

There are two star signs which fall in the month of July. If you are born before July 22nd, then your star sign is Cancer. If you are born after this day, from July 23rd onward, then you’re a Leo. Those born under the sign of Cancer are said to be loyal friends with great emotional depth, and those born under the sign of Leo are said to be very proud people who display great leadership.

During July there are many countries which have their Independence Day. These include the United States, Belarus, Venezuela, Argentina, Belgium, the Bahamas, and the Maldives. The national days for France and Canada occur in July as well.

July is National Blueberry Month, so of course the recipe I am sharing reflects this fact.

Blueberry and Cinnamon Omelette

more details here

~ Wishing you a happy July 2024 ~

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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Chicken with a Crispy Baked Gluten Free Crust and BBQ Mayo

Crispy on the outside, juicy on the inside. This super easy recipe combines tender chicken with a gluten-free crust, a delicious BBQ sauce, and a fresh green salad. Cook in the oven or use your air fryer if you have one! A delicious recipe and it's low carb too!

Ingredients
Serves 4
6g carbs per serving
1⁄3 cup / 75ml coconut flour
1 teaspoon garlic powder
1 teaspoon chili powder
¾ teaspoon salt
¼ teaspoon ground black pepper
2 lbs / 900g chicken thighs

BBQ-mayo
1 cup / 225ml mayonnaise
2 tablespoons tomato paste or sugar free BBQ sauce
1 tablespoon Dijon mustard
salt and pepper

Salad
4 oz. / 110g baby spinach
1 green bell pepper, sliced
½ red onion, sliced
4 tablespoons olive oil
salt and pepper

Please see cooking instructions at Diet Doctor site here

Benefits of Baking with Coconut Flour

• Coconut flour is rich in protein, fibre and fat which makes it exceptionally filling.
• Coconut flour is also a good source of lauric acid, a saturated fat thought to support the immune system and the thyroid. Like most healthy fats, lauric acid also promotes good skin health.
• Coconut flour is an exceptionally good source of manganese which helps you to better utilize many nutrients including choline and biotin (found in eggs), vitamin C and thiamine. Manganese also supports bone health, nervous system function, thyroid health and helps to maintain optimal blood sugar levels.
• Coconut flour is not grain-based, and, as such does not present many of the issues that accompany grains. Coconut flour is gluten-free and, while it does contain food phytate, the mineral-binding effects of phytates in coconut are virtual non-existent so coconut flour does not need to be soaked.

Read more here

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

... and as it's the weekend, I wish all readers a happy one.

All the best Jan

Have a Happy Friday

Happy Friday and weekend wishes to you

I hope you like these flowers ...

image from here

... as it's Friday

why not treat yourself to a

Low-carb, gluten free muffin cake which has a hint of cinnamon

and goes very well with a cup of tea or coffee

Ingredients

Makes 10
4g carbs per muffin/cake

200 g almond flour or crushed almonds
¼ tsp salt
4 eggs
80 ml water
2 tsp baking powder
100 g butter
10 g Splenda (sugar substitute)
2 tsp cinnamon

Method
1. Preheat the your oven to 350º F 180º C gas mark 4-moderate
2. Mix all the ingredients together either by hand or using a mixer.
3. Grease a muffin/cupcake pan and evenly divide the mixture.
4. Bake for about 25 Minutes

Notes
These taste amazing, but you can also add sultanas, nuts or anything else to the mixture before baking if you so wish, although this will alter the carb count!
From an idea here

If you should need help with measurement conversions please see here

A variety of recipe ideas are within this blog, but please note, not all may be suitable for you.

If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Consider eating these eight vegetables raw for a health boost!

The eight vegetables you might not know you can eat raw for health boost

From creamy mashed potato and sweetcorn smothered in butter to rich tomato soup and miso-glazed aubergine, cooked veggies can be incredibly tasty.

But did you know that, in some cases, munching raw vegetables can be better for your health?

“When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says functional nutritionist Pauline Cox.

“Beneficial enzymes within raw veg can also be lost to roasting and cooking.”

Fresh veg can be especially appealing in summer when you’re craving filling salads and crunchy snacks.

“Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says.

As with any raw ingredient, it’s important to prepare veg properly.

“Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, nutritional therapist.

image from article here

Here, experts talk through eight vegetables that are delicious raw…

1. Sweet potato

“Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox.

But you’ll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.”

2. Kale

Baked kale chips have become very trendy in recent years as health-conscious individuals look for new ways to consume the vitamin-rich leaves.

“Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope.

“However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C.

“Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.”

3. Sugar snap peas

Unlike some types of peas, there’s no need to shell sugar snaps, which are high in vitamins C and K.

“Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham.

“Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.”

They make a delicious snack on their own or dipped in hummus.

“You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues.

“Cut the pods into smaller segments and mix into salads for extra texture and crunch.”

4. Celeriac

“Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox.

Cut off the tough outer peel before grating, slicing ribbons with a vegetable peeler or chopping into small pieces.

“Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” says Cox.

“Thinly sliced into matchstick-sized strips and tossed with a dollop* of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.”

5. Cauliflower

Cauliflower cheese may be a culinary classic, but you don’t have to bake this cruciferous veg to reap the health rewards.

“Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox.

She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.”

However, if you have any digestive health issues you should be cautious with cruciferous vegetables like cauliflower.

“They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, a registered consultant nutritionist.

“Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.”

6. Baby corn

While full-size corn cobs are way too tough to consume whole, baby corn (harvested before the stalks mature) is soft enough to munch whole.

“Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham.

“The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.”

You can slice the stalks to add to salads or serve them as crudités, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.”

7. Courgette/Zucchini

“Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Jenna Hope, and because it’s got a semi-firm texture it’s easy to adapt for raw dishes.

Hope adds: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.”

8. Brussels sprouts

Not a fan of the classic Christmas dinner side dish?

“Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a rich source of vitamins C and K.

“Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!”

As Brussels sprouts are cruciferous, the same warning applies to cauliflower for people with IBS.

Hobson adds: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function.

“People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.”

Above words taken from an article seen here

*A dollop is a small, rounded, and usually spoonful-sized portion of an ingredient, typically added to dishes for an extra burst of flavour, texture, or presentation.

Do you like eating raw vegetables? Have you a favourite?

~ xxx ooo xxx ~

It is IMPORTANT to note that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Not all the recipe ideas/food suggestions within this blog, 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. If you have ANY concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Triple Berry Summer Salad : An Old Favourite : So Delicious

I first came across this recipe idea in 2015, and I have mentioned it quite a few times on the blog! In fact I am sure there will be some readers who may have tried it, but if you haven't, it's highly recommended!

Some describe it as simply amazing, others as simply wonderful. This triple berry summer salad is both of those. Just have a read of the ingredients and your taste buds are already in action savouring the great taste. Make a note of the ingredients - go out and get them and then just make and enjoy this super summer salad.

Ingredients

Serves four
9oz baby spinach, torn
1 cup sliced strawberries
1 cup raspberries
1 cup blueberries
1/2 cup sliced almonds, toasted
1/3 cup chopped basil
1 avocado, chopped
4oz goat cheese

Directions
1. Divide baby spinach between plates then top with berries, almonds*, basil and chopped avocado. Crumble goat cheese on top then dress with salad dressing. You could use a strawberry balsamic vinegar, but any olive-oil based vinaigrette would be fantastic.
2. So easy and fabulously fresh, no-cook, and light ...yet filling from the goat cheese and avocado. You could if you wish serve it with some grilled chicken breast marinated in some of that balsamic vinegar. Dear readers it's entirely up to you.

*The easiest way to toast almonds is to spread them on a plate and microwave in thirty second increments until they’re golden brown. You could also do this in the oven, but sometimes you just don't need the oven on!

I hope you enjoy this taste of summer soon, see original recipe idea here
If you should need help with measurement/weight conversion see here

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Courgette (Zucchini) and Feta Bakes : Low Carb Lunch or Picnic

If you’re already living the LCHF lifestyle, you will know that courgettes are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system.

The courgette’s thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those pesky mid-afternoon sweet cravings. Soluble fibre can also prevent constipation and help with those horrible IBS symptoms so many of us endure.

More to read about courgettes/zucchini here

Now onto a recipe suggestion that uses fresh courgettes and crumbly, creamy Greek feta together in these egg bakes which are ideal for a simple lunch or picnic. Why not make a big batch and freeze some for later, as they can even be packed up in lunchboxes for the kids, too.

Ingredients

Serves/Makes 12

3 medium courgettes (zucchini), coarsely grated
10 eggs, beaten
handful mint, chopped
100g (3 1/2oz) feta cheese
olive oil, for greasing

Method

1. Preheat the oven to gas 4, 180°C, fan 160°C.
2. Sprinkle ½ tsp salt over the courgettes and leave for 5 mins. Put in a clean kitchen towel and squeeze tightly to remove the excess water. Put in a large bowl and stir through the eggs, mint and most of the feta and season, if you like.
3. Lightly grease a 12-hole muffin tin. Fill the moulds and sprinkle with feta. Bake for 12-15 mins, then grill for 2-3 mins until the cheese is golden. Leave to cool a little then carefully ease out of muffin tin and serve. Can be stored in the fridge for up to 2 days or frozen for up to 1 month.

Freezing and defrosting guidelines
Bake according to the recipe. Allow to cool completely. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 1 month.

Loosen the tin foil and clingfilm but leave to defrost in packaging at room temperature for several hours before serving. If you wish to serve the baked goods warm, place them on a baking sheet for 10 minutes in a moderate oven.

Nutritional Information
Fat 8g Protein 7.9g Carbs 0.7g
From an original idea here

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

All the best Jan

Heatwave warning : Some common medications increase the risk of overheating and dehydration

Here in the UK our weather has been much sunnier and warmer recently, in fact some news outlets are talking about a UK heatwave and warning about common medications which can increase the risk of overheating and dehydration! It is certainly important to note that hot weather can pose a risk for individuals taking certain common medications, no matter where in the world you live.

Medications used to treat conditions such as high blood pressure, allergies, and mental health disorders could have an unwanted side-effect as they may make it harder for patients to stay hydrated or cool down effectively in hot weather. This means that soaring temperatures could potentially be dangerous, or even fatal, for those who aren't adequately prepared.

So, which medications increase heat sensitivity?

Diuretics, a type of medication often prescribed to treat heart failure, high blood pressure, or kidney disease, could cause issues. These drugs increase urination frequency, which, while beneficial for these conditions, can lead to dehydration or an imbalance of electrolytes like magnesium, potassium, or salt.

This makes it more difficult for the body to regulate its temperature,

This can prove especially risky during a heatwave. Heat is already a common cause of dehydration, so those using this medication are advised to maintain high water intake and stay alert for signs of dehydration like headaches, dizziness, dark coloured urine and feeling thirsty.

Another medication that could spell trouble in hot weather includes the Angiotensin converting enzyme inhibitors (ACE inhibitors), typically prescribed for high blood pressure patients. As the mercury rises, these individuals may be more prone to fainting or falling.

Additionally, this medicine cloaks the sensation of thirst, making it harder to recognise when dehydration may be setting in.

Beta-blockers, too, impose a risk. Not only do they heighten your odds of fainting and losing your footing, but they also hinder the body's sweating ability.

This poses concerns about overheating due to insufficient cooling. This side effect isn't unique to Beta-blockers; some antipsychotic medications used for mental health illnesses such as haloperidol, olanzapine and risperidone also dim the sweating capacity.

"Your body temperature has a higher likelihood of getting hotter when you're on those medications," Dr Michael Redlener, the medical director of the emergency department at Mount Sinai West, elaborated to the New York Times.

Certain antidepressants can increase the risk as they often heighten sweating and suppress thirst, making users more prone to dehydration-related complications.

Those taking thyroid medication for an underactive thyroid could also be impacted, as these medications can elevate body temperature and make it more difficult to effectively regulate body temperature.

Stimulants such as amphetamines and medication used to treat attention deficit hyperactivity disorder (ADHD) may also heighten the risk of heat-related illnesses by interacting with the central nervous system and brain.

The risks aren't confined to prescription medication either, as certain over-the-counter medicines can also make you more vulnerable to heat-related illnesses, such as the sleeping pill Nytol (Diphenhydramine), and hay fever medicines like Phenergan and Sominex (Promethazine).

How can I stay cool in the heat?

While these medications can make you more susceptible to heat-related problems, that doesn't mean you have to miss out on enjoying your time in the sunshine - there are several ways to mitigate the risk and help yourself stay safe this Summer.

One way to stay safe is to try and limit your exposure to the outdoor temperatures by staying in an air-conditioned environment, however if this isn't possible, drinking plenty of water and staying in the shade outdoors will help to lessen your risk of suffering from a serious complication.

When you are outdoors, try to wear loose fitting clothing in a lighter shade, such as white, yellow, or pastel colours, instead of darker shades like black, green and navy which absorb heat.

If you do spend time outdoors, it's important to brush up on the signs of heat-related illnesses such as heat exhaustion, in order to get treatment quickly. Signs include heavy sweating, headaches, nausea, clammy skin and sometimes even vomiting.

If left untreated, heat exhaustion can lead to heat stroke, which happens when the body temperature hits 39C or higher and can prove fatal if left untreated.

If you think you may be suffering from either condition, seek emergency medical care immediately.

Above image from google.

Words above taken from article here

Related Posts

It's hot - heatwave health alert and ways to cope with Type 1 Diabetes in the heat, read it here

When It's Hot Stay Hydrated, read it here

** Post Edit a Yellow heat-health alert set for most of England **

more details 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

Sugar Cravings : Some Tips On How To Get Rid Of Them

"How to Get Rid of Sugar Cravings Once and for All

Worldwide we eat an excess amount of sugar. It is a common hurdle many face on their journey to wellness. Understanding and addressing sugar cravings is important to sustaining balanced health.

Here are some tips on what to do when you see a pattern of sugar cravings start to rise:

1. Nourish Your Body With Nutrient-Rich Foods
Cravings often stem from nutrient deficiencies. Ensuring a balanced diet rich in whole foods can help curb the desire for sugary treats. Focus on incorporating plenty of fruits, vegetables, lean proteins, and healthy fats. Foods high in fiber, like oats, beans, and leafy greens, help stabilize blood sugar levels, reducing the intensity and frequency of cravings.

2. Stay Hydrated
Sometimes, what we perceive as a craving for sugar is actually our body signalling thirst. Drinking adequate water throughout the day can help keep cravings at bay. If plain water doesn’t excite you, try infusing it with slices of citrus fruits, cucumber, or mint for a refreshing twist.

3. Prioritize Protein And Healthy Fats
Including sufficient protein and healthy fats in your meals can promote satiety and help regulate blood sugar levels. Protein sources like eggs, nuts, seeds, and legumes, along with fats from avocados, nuts, and olive oil, provide lasting energy and keep you feeling full longer, reducing the urge for a sugar fix.

4. Embrace Natural Sweeteners
When the craving for something sweet becomes irresistible, opt for natural sweeteners such as honey, maple syrup, or coconut sugar in moderation. These alternatives can satisfy your sweet tooth without the adverse effects of refined sugars.

5. Utilize Mindful Eating Practices
Engage in mindful eating by paying close attention to what you eat and savouring every bite. This practice can help you recognize when you're truly hungry versus when you're eating out of habit or emotional need. By slowing down and appreciating your meals, you’re less likely to seek out sugary snacks impulsively.

6. Get Moving
Physical activity is a powerful tool against cravings. Exercise releases endorphins, which can improve mood and reduce stress, often underlying causes of sugar cravings. Whether it’s a brisk walk, a yoga session, or a full workout, find an activity that you enjoy and make it a regular part of your routine.

7. Sleep Well
Lack of sleep can trigger cravings as your body seeks quick energy fixes. Aim for 7-9 hours of quality sleep per night to help regulate hunger hormones and keep your cravings in check. Establishing a consistent sleep schedule and creating a restful environment can support better sleep hygiene.

8. Plan And Prepare
Planning your meals and snacks* in advance can prevent you from reaching for sugary options out of convenience. Prepare healthy snacks like fruit, nuts, and yogurt so that you have nutritious choices readily available when hunger strikes.

By implementing these strategies, you can take control of your sugar cravings and embark on a journey toward a healthier, more balanced lifestyle. Remember, it’s not about depriving yourself but about making mindful choices that nourish your body and soul."

Words and image above from article here

*Read more about low carb snacks here

Please note
Articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Wishing you blue skies and a happy weekend

 

sky image from here

As the weekend comes round once more, I wish you a good one.

I hope you may see some blue skies.

According to the weather forecast I think Eddie and I will 😊

We may enjoy a delicious

Leek and Chorizo Frittata

you can see the recipe here

Whatever your plans are this weekend, I wish you an enjoyable one.

Take time to focus on the positive aspects of life and to find joy in the little things. 

Above all 'spread a little happiness' to all those around you.

All the best Jan

Lemon Cheesecake Fluff : A Low Carb Summer Delight

On yesterday's summer solstice post here I mentioned perhaps celebrating it with a lovely scoop (or two) of lemon ice cream. The recipe suggestion I linked to is sugar free and low in carbs, and if you missed it you can see more details here

Well, I am continuing with a summer and lemon theme in today's post, because I am sharing a recipe for lemon cheesecake fluff. It is simple and quick to make and if you garnish it with some fresh berries and lemon zest it makes it even more delicious, and at 5g carbs per serving it fits into many peoples LCHF menu plans well!

Ingredients

Serves Four
8 oz. / 225g cream cheese
½ cup / 125ml heavy (double) whipping cream
3 tablespoons lemon juice
¼ teaspoon salt
2 teaspoons pure vanilla extract
1 tablespoon powdered erythritol sweetener (optional)
Garnish
½ cup / 125ml fresh blackberries (optional)
1 teaspoon lemon zest (optional)

You can see how to make this dessert at Diet Doctor site here

~ wishing all readers a happy day ~

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

All the best Jan

Summer Solstice 2024 ...the longest day

As many celebrate the summer solstice this article looks at, "Three summer solstice myths and the truth behind them.

What is the summer solstice?

The summer solstice is the 'longest' day of the year, giving us a chance to take advantage of added sunlight in what is set to be amongst the wettest summers on record.

It is widely celebrated across the globe, but as with any event of cultural significance, the solstice has accumulated many a myth and folktale over the years.

So we're here to set the record straight, and help you sort the truth from the myths this summer solstice.

When is the summer solstice 2024?

The summer solstice will take place on Thursday 20th June at 9.51pm (BST) in the UK.

While we will reap the benefits of added daylight across the whole of the day, this is the exact moment at which the northern hemisphere is most tilted towards the sun.

Is the summer solstice the hottest day of the year?

It's a myth!

While the summer solstice may mark the longest day of the year, it does not make it the hottest.

Generally, the light comes before the heat, meaning the hottest days of the year tend to come around three to four weeks after the summer solstice.

So fear not, while this may mark the return of shorter days, you might still have the added heat to look forward to.

Do some places get 24 hours of daylight during the summer solstice?

It's a fact!

Despite sounding a bit mad, this is actually true! Various areas in and around the Arctic Circle actually see 24 hours of daylight during periods of the summer, including sections of Alaska and Northern Norway.

The phenomena, known as the Midnight Sun, gives the appearance of an endless sunset during the night, before the sun begins to rise again as morning arrives.

Stonehenge UK

Was Stonehenge built to align with the sun on the solstice?

It's a fact…ish!

Britain's biggest celebration of the summer solstice takes place at Stonehenge, with crowds of up to 10,000 people gathering at the iconic monument to bask in the light, and for good reason too!

English Heritage, the charity responsible for managing Stonehenge, claim that the monument was built to align with the sun on the summer and winter solstices, with sun rays shining right into the heart of the stone circle.

Some people dispute this, however, believing the monument to have originally been built as a burial ground. Other theories about the origins of Stonehenge include that it was built by mythic wizard Merlin, or even by some form of alien lifeform!"

Words from article here

Read more about Stonehenge here

~ xxx ooo xxx ~

Why not celebrate summer solstice with a lovely scoop (or two) of lemon ice cream, this recipe suggestion is sugar free and low in carbs. More details here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan