Brushing your teeth : Some Facts

"Do you remember the first time you learned to brush your teeth?

It seems like a simple thing to do, but you’ll be shocked to know that a lot of people still make mistakes when brushing their teeth.

What’s even more shocking is the idea of how people cleaned their teeth when toothbrushes still didn’t exist.

With that said, here are 10 facts about brushing your teeth to feed your curiosity!

1. It’s dangerous to brush your teeth immediately after eating.

You can damage your tooth enamel, the outer layer of your tooth, by brushing your teeth right after eating.

The tooth enamel weakens when you consume acidic foods like meat, pasta, and fish.

Dentists recommend waiting at least 30 minutes before brushing your teeth after a meal.

This is enough time for your tooth enamel to harden again, preventing it from being damaged.

2. The toothbrush we use today was invented in prison.

It’s crazy to think that people used to live without using a toothbrush.

For people to clean their teeth before, the most common way was to use a rug and soot.

William Addis hated this way of cleaning his teeth, which led him to make the first toothbrush in 1780 while he was imprisoned after starting a riot.

He made it by putting holes in a cow bone to insert pig bristles.

After being released from prison, he immediately built a company to mass-produce his invention.

3. Brushing your teeth is useless when you rinse.

You remove an active ingredient from your toothpaste called fluoride when rinsing after brushing your teeth.

Once removed, your teeth become prone to oral health problems such as tooth decay, gum disease, and acid erosion.

Even using mouthwash after brushing your teeth can still take off the fluoride.

Spitting is the only way to remove excess toothpaste without getting rid of the toothpaste’s fluoride.

The only time you should rinse with water is after flossing since it guarantees that all food debris left in your mouth is washed away.

4. A hard-bristled toothbrush is bad for your teeth.

The reason why some hard-bristled toothbrushes are still sold boils down to the fact that some consumers believe they’re more effective in cleaning their teeth.

But thinking that a hard-bristled toothbrush cleans your teeth better is a myth.

It can make your gums bleed and damage your tooth enamel, which is why dentists don’t recommend it.

What they suggest instead is a soft-bristled toothbrush because it removes plaque from your teeth and gums in a gentle way.

It can also reach areas of your teeth that a hard-bristled toothbrush can’t clean.

But remember that brushing too hard with a soft-bristled toothbrush is no better than using a hard-bristled toothbrush.

5. Brushing your teeth isn’t enough to remove bad breath.

It doesn’t matter how often you brush your teeth daily; you’ll still have bad breath if you don’t clean your tongue.

When you see your tongue looks whitish or yellowish, it’s a sign for you to clean it.

A white or yellow tongue results from bacteria building up on your tongue, which can eventually reach your teeth and gums.

This makes brushing your teeth less effective in protecting them from oral health problems.

You can use the backside of your toothbrush to clean your tongue, but using a tongue scraper does a better job of removing bacteria and preventing bad breath.

6. Whitening toothpaste can damage your teeth.

Whitening toothpaste contains more abrasive ingredients than regular toothpaste.

This can make your teeth appear slightly whiter by removing extrinsic stains or stains from the outermost layer of your teeth.

Some examples would be stains from coffee, cigarettes, and sodas.

Although, using a whitening toothpaste comes with a risk as more abrasive toothpaste leads to thinner enamel, making your teeth sensitive and even appearing darker.

7. Your toothbrush contains bacteria.

Bacteria from your mouth stay on your toothbrush after brushing your teeth.

While most bacteria from it are harmless, some can cause infections.

Studies show that some bacteria are still found on your toothbrush despite rinsing it with water. That’s why dentists recommend replacing your toothbrush regularly.

Because aside from effectively removing plaque, a new toothbrush is less prone to fungal and bacterial growth.

It’s also better not to store your toothbrush in a closed container as this results in moisture, where bacteria thrive.

8. Heart problems can be a result of poor oral hygiene.

You wouldn’t suspect poor oral hygiene or dental problems can cause heart problems.

However, a study found that people with poor oral hygiene and gum disease had a higher risk of coronary heart disease.

Bacterial infection from bleeding gums can enter the bloodstream, affecting different parts of your body, like your heart.

This dental problem can trigger inflammation in the heart vessels and infect the heart valves.

So maintain your proper oral hygiene to achieve healthy teeth and heart.

9. It’s alright to brush your teeth without using toothpaste.

Surprisingly, toothbrushes alone can clean your teeth; the brushing motion is enough to remove plaque from your teeth.

Dentists even suggest dry brushing as it makes you take your time when brushing your teeth, removing more plaque.

Ideally, you should brush your teeth for two minutes — regardless if you use toothpaste or not.

Brushing for under a minute prevents you from removing a lot of plaque from your teeth.

On the other hand, brushing for more than 2 minutes can cause your gums to recede or your tooth enamel to erode.

10. An electric toothbrush cleans better than a manual toothbrush.

An electric toothbrush is more effective in removing plaque due to its vibration or rotation feature.

It also does a better job of making your gums healthy.

When it comes to the movement per minute, there’s a huge difference.

A manual toothbrush only generates around 300 to 400 movements per minute, while an electric toothbrush produces up to 48,000 movements per minute — depending on the type of electric toothbrush you use.

What makes most electric toothbrushes even better is their built-in timer feature that ensures you always brush your teeth for at least two minutes.

~ xx ~

Brushing your teeth is easy, but that doesn’t mean you’re doing it effectively.

There are tips to consider before, during, and after brushing your teeth to ensure you’re not making dental hygiene mistakes.

Knowing these tips can prevent you from following misconceptions and increasing the risk of numerous health problems."

You can see the words above with related links in article here

Related Post

Let's Get Tooth Brushing : Some tips on looking after our teeth Read it here

You may also like to read 'Take care of your teeth and gums' by NHS UK 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 or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Dear reader, within this blog you will find a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

All the best Jan

Saturday Night Chili Bake : Cheesy, Low Carb / Keto

If you've had a busy Saturday and are now short on time to get a tasty meal ready, look no further than this cheesy low carb/keto chili bake by Libby Jenkinson. It can make a lovely Saturday night (or any night) meal. Let the simple ingredients do the talking–ground beef with delicious veggies and flavourful spices. Throw everything in a baking dish, cover with cheese and let the oven do its magic, then serve with fresh cilantro and sour cream!

Ingredients
Serves Four
1 tbsp olive oil
½ cup (2¾ oz.) red onions, diced
2 garlic cloves, crushed
1 lb ground beef
1⁄3 cup red bell peppers, diced
1⁄3 cup green bell peppers, diced
2 tsp ground cumin
1 tsp chili powder
2 tsp tomato paste
1 cup (8½ oz.) canned whole tomatoes
1 cup (4 oz.) shredded cheddar cheese
salt and pepper to taste
For serving
½ cup sour cream
2 tsp fresh cilantro, chopped
Need help with weight, measurement conversion
this should help, see here

Some Tips

i) To reduce dishes, you can also cook the beef and vegetables in an oven-safe skillet. When the beef is browned, simply top with cheese and place into the oven.
ii) Using both red and green peppers adds flavor, but if you prefer, you can just use one or the other.
iii) Serve with a dollop of sour cream.

Recipe instructions

can be seen here

~ Happy Weekend Wishes ~

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

D is for Dark Chocolate, Dill and Donut/Doughnut

Would any of these be your choices? Do you have another dish that would fit 'D is for' ?

Please share your thoughts in the comments below.

D is for Dark Chocolate

You may not want to do any baking, so why not just enjoy a square of dark chocolate.

 Many studies have shown that dark chocolate is incredibly healthy.

Dark chocolate is loaded with fibre and antioxidants,

as well as minerals such as iron, magnesium, copper and manganese.

To make the most of the health benefits,

it is recommended to eat dark chocolate with a cocoa content of 70–85% or higher.

A piece of dark chocolate is especially delicious when enjoyed with a good cup of coffee.

Read more about dark chocolate and see three dark chocolate recipe suggestions here

D is also for Dill

Dill is an important culinary herb that is used for its seeds and leaves.

It was extensively used by the ancient Greeks and Romans.

All parts of the herb can be used for culinary purposes.

The herb is key for the production of dill vinegar (a key cooking ingredient in some recipes).

You will find it used/employed in many sour dishes, especially sauerkraut.

You will find fresh (or dried) dill used in many recipes such as;

lemon sauces for fish, yogurt, sour cream, salad dressings,

spinach dishes, chicken and lamb casseroles.

Because of its delicate nature most chefs add the fresh herb

to their hot recipes just prior to removing from the heat source.

Do you like to use dill in your recipes?

Read more about Dill and see recipe for Pan-fried trout with a cucumber, apple and dill salad here

D is for (delicious) Donut/Doughnut

Can a diabetic eat donuts? Well, yes, if they are a low carb version like these!

At 2g net carbs per donut blood sugars should not go high,

but always check your meter if you have any doubt.

These delicious old-fashioned style keto/low carb cake donuts are covered

in a luscious cream-cheese frosting, and topped with a splash of chocolate drizzle. 

Donut try to resist!

Old-fashioned keto/low carb cake donuts/doughnuts are delicious

more details here

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.

Have you seen the choices for 'A is for' here and 'B is for' here and 'C is for' here

All the best Jan

'GP apprenticeships will start in September 2023'

Sharing an article from Diabetes Diet Blog

"Adapted from BMJ 30 July 2022

The idea of GP apprentices (in the UK) has been discussed for a few years now, but at last the scheme is starting up in September 2023.

The new scheme hopes to solve a lot of problems with one fell swoop.

There is a great shortage of doctors in the UK and particularly in General Practice, the foundation of the NHS system. At the same time, the expense of becoming a doctor, with student debt on qualification reaching £100,000, is making it a difficult choice for students who don’t have wealthy parents.

Universities have limited places for medical students. Although a few new medical schools have opened their doors such as Buckingham University, which is entirely privately funded, this has been insufficient to maintain GP numbers which continue to fall.

For several years conversion courses for graduates from other disciplines have been running at for instance Dundee University. This results in qualified doctors after a four- year course.

Courses for physician assistants have also been taking in graduates from careers allied to medicine in for instance Aberdeen University. Yet, there are simply not enough physicians and physician assistants to fill gaps in provision, as many of our UK readers will have noticed, whether they are seeking a GP or a hospital appointment.

What is different about GP apprenticeships is that the student will earn a wage from their very first day. I don’t know what that wage will be yet. Hopefully enough to make the experience worthwhile and at least prevent them ending up in debt.

The aim is to make medicine more accessible to students from state schools and poorer backgrounds. They want to see students from diverse backgrounds rather than just the white upper middle- class students from private schools who currently predominate.

Apprentices will complete both academic and practical education and come out with a medical degree and licence to practice from the General Medical Council."

Above words from article here

See more about a Medical Doctor Degree Apprenticeship here

~ xxx ooo xxx ~

Do you have a shortage of Doctors in your country?

Does your country offer GP/Dr. Apprenticeships?

I wonder if apprenticeships or similar could be offered to train nurses ...?

Do please share your thoughts in the comments section.

All the best Jan

Creamy Spinach Chicken ... a lovely dish

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

Have you seen this recipe suggestion?

Creamy Paprika Chicken : The Mary Berry Way : more details here

~ wishing you a happy day ~

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

Babybel Cheese - Some Questions

What Is Babybel Cheese?
Babybel is a cheese product that comes in 21-gram snack-sized portions. A French company called ‘Le Groupe Bel’ produces it, and the above image shows how the product looks.

The cheese comes in the shape of a tiny wheel, and the original variety of Babybel is packaged in a red wax coating. Babybel is available in ‘Grab & Go’ single packs and multipacks containing six or twelve individually wrapped portions.

Over recent years, more varieties of Babybel have hit the market in various flavours and using different base cheeses. Each one attempts to differentiate itself via the varying colour of its wax coating.

It is possible to buy Babybel in most grocery/supermarket stores.

Is Babybel Real Cheese?
Babybel contains the same ingredients as any other plain cheese: milk, salt, and microbial enzymes (a starter culture for fermentation).

Furthermore, there are no preservatives, artificial colours, flavours, or other additives.

In other words, Babybel is 100% cheese and as “real” as any other traditional cheese, and provides a good amount of protein, vitamin B12, calcium, and phosphorus.

Benefits of Babybel

• Offers a good source of protein, calcium, and phosphorus. As part of a good overall dietary pattern, this protein, calcium, and phosphorus content can help contribute to muscle growth and bone health.
• It comes ready-wrapped in convenient single-serve portions, making it an excellent addition to lunch boxes.
• It is real cheese and can be bought in as little quantity as one single-serving portion.
• Children enjoy the bright colours of Babybel, and unwrapping the wax coating can be a fun experience.

Downsides of Babybel

• Gram for gram, the cost of Babybel works out much higher than buying a regular block of cheese. If looking for the most affordable cheese, alternative options offer better value.
• Like all cheese, Babybel is unsuitable for people with milk or dairy allergies

Common Questions About Babybel

1) How many calories are in Babybel?
Babybel Original has a calorie content of 70 calories, while the light variety contains 50 calories. Depending on the specific variety of Babybel, the caloric content ranges between 50 and 70 calories.

2) What cheese is Babybel made with?
The ‘original’ and ‘light’ varieties of Babybel are made with Edam cheese. However, numerous other colour-coded varieties have come onto the market in recent years, (see original article*).

3) Is Babybel pasteurized?
Yes, Babybel is produced using pasteurized cultured milk.

4) Is Babybel processed?
Yes, Babybel is a processed product, but this is no different from any other cheese. All cheese is ‘processed’ from the original ingredients of milk, salt, and microbial enzymes (starter culture). However, it is worth noting that Babybel contains no colours, flavours, or other additives.

Final Thoughts
Babybel is a nutritious cheese product that provides a good range of essential nutrients.

Like most cheese, it also tastes great and can be a fun little snack for families and younger children.

If these qualities tick your cheese requirements, then Babybel is a great choice.

On the other hand, a large block of cheese would be the better option if looking for the best-value cheese product.

The above and more to read (with all research links) can be seen in article* here

~ xxx ooo xxx ~

Do you like Babybel Cheese, we often have some in the fridge, and the grandchildren all like it 😋

This recipe for Green Eggs and Ham Omelette uses Edam slices

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

All the best Jan

Ya Gotta Larf 0r Weep

This clip is ten years old, highly prophetic in my opinion. How did we ever get to this? 

Eddie

Winter Vegetable Curry

Why not perk up winter vegetable leftovers like cooked carrots, parsnips, swede, squash, roast potatoes and greens, with this fragrant coconut curry. A very tasty vegetarian dish 😋

Ingredients

Serves Four

4 tbsp coconut or olive oil
1 tbsp black mustard seeds
10 fresh or 20 dried curry leaves
150g/5½oz shallots, finely sliced
3 large garlic cloves, finely sliced
40g/1½oz ginger, peeled and finely chopped
30g/1oz fresh coriander, stalks finely sliced, leaves roughly chopped
½–1 red chilli, finely sliced
2 tsp ground turmeric
2 x 400ml tins coconut milk
150ml/5fl oz vegetable stock or water
600g/1lb 5oz cooked seasonal vegetables (such as parsnips, swede, carrots, squash or roast potatoes*)
200g/7oz cooked greens (such as Brussels sprouts, cavolo nero, chard, spinach or kale)
salt and freshly ground black pepper
low carb naan bread, to serve

Method
1. Using a large pan on a medium heat, warm the oil and add the mustard seeds. Cook until they begin to pop, then add the curry leaves and fry for 30 seconds.

2. Add the shallots, garlic, ginger and coriander stalks, and season with salt and pepper. Cook for about 10 minutes, stirring often, or until the shallots soften.

3. Once softened, add some or all of the chilli (depending on your taste) and turmeric. Cook for a further minute before stirring in the coconut milk and vegetable stock (or water). Bring to a simmer and cook for five minutes to allow all the flavours to develop. Taste and add salt and freshly ground black pepper if needed.

4. Add the vegetables and slowly bring back to a simmer. Cook for five minutes, then take off the heat and stir through the coriander leaves.

5. Serve hot with low carb naan breads to mop up the delicious sauce.

See original recipe idea here

*Many diabetics, and those who choose a lower carb lifestyle, do not include potatoes in their menu plans. Always remember that recipes can be amended slightly to suit your needs and adjust the carbs or nutrition requirements accordingly. If you would like a lower carb alternative to potatoes, you will find some suggestions here

~ I'm keeping my eye open for some January snowdrops ~

haven't seen any yet - have you?

For readers who may prefer the opposite to winter why not try this Summer Tomato Pie, details here

You will find a variety of recipes and articles 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

Prediabetes: Have you been told that you have prediabetes or that you’re at risk for type 2 diabetes? You’re not alone.

Sharing some words (and image) from Franziska Spritzler, RD, CDE writing on Diet Doctor site

"What is prediabetes & how can you reverse it?
Have you been told that you have prediabetes or that you’re at risk for type 2 diabetes? You’re not alone. Prediabetes is extremely common, affecting more than one third of all American adults. (and a lot more world-wide).
The good news is that you can control, or even reverse, this condition by making a few simple diet and lifestyle changes — no medications required.

Read on to learn about prediabetes and the steps you can take today to reverse it.

What is prediabetes?

Prediabetes is a health condition in which your blood sugar levels are above the normal range but not high enough for you to be diagnosed with diabetes.

It is one of the most common conditions in the modern world, and the number of people affected by this condition is growing steadily.

Where does the high blood sugar come from?
The sugar (glucose) in your blood comes from eating certain foods and from your liver. Your liver stores sugar and releases it into your bloodstream as needed.

When you eat sugar and starches, they are broken down into glucose and quickly absorbed into your blood. This causes your blood sugar to begin rising. In response, your pancreas produces insulin, a hormone that directs glucose to move from your blood into your cells. When this is working well, the sugar, or glucose, in your blood stays within a narrow range.

If you have prediabetes, in most cases, your pancreas produces insulin normally, but your cells don’t fully respond to insulin’s effects. This is called insulin resistance, and it causes blood sugar to increase above the healthy range. As a result, your pancreas produces even more insulin in an attempt to return high blood sugar to normal levels.

During prediabetes, your blood sugar and insulin levels may gradually increase over several years. In short, you don’t go from having normal blood sugar one day to having type 2 diabetes the next. It’s an evolving process. And prediabetes is the intermediate step.

In some cases, diabetes complications can start developing during the prediabetes stage — including eye, kidney, and nerve damage — years before any symptoms occur.
Having prediabetes also increases your risk of heart disease.
So, it’s important to take prediabetes seriously."

In her article Franziska also writes about:

• How do I know if I have prediabetes?
• How to reverse prediabetes
• Exercise
• Other lifestyle changes

"What are the risk factors for prediabetes?
According to the CDC, several factors can increase your risk of prediabetes, including:

• having a BMI of 25 or more, especially if you carry excess weight around the middle and have other features of metabolic syndrome, such as elevated blood pressure
• being 45 years or older
• having a family history of type 2 diabetes, especially if you do not have obesity
• living a sedentary lifestyle
• having a history of gestational diabetes
• being of African, Indian, Hispanic, Pacific Islander, or Native American ethnicity

Women with polycystic ovary syndrome (PCOS) are also at increased risk of prediabetes.

Although meeting one or more of these criteria doesn’t mean that you will definitely get prediabetes, it increases your risk of developing it. So if you fall into any of these categories, you may want to get tested for prediabetes and start making lifestyle changes now to prevent developing prediabetes in the future.

Does having prediabetes mean I will get type 2 diabetes?
Based on the most recent research, more than half of all people with prediabetes are expected to develop diabetes at some point in their lifetime, while others will never progress beyond prediabetes.

In some studies, people with a fasting blood sugar level or A1c at the upper end of the prediabetes range were more likely to eventually develop type 2 diabetes than those whose levels were closer to the normal range.

But no matter where your blood sugar levels are now, you can control or even reverse prediabetes by changing how you eat and adopting other healthy lifestyle habits.

You have the power to achieve normal, healthy blood sugar and prevent type 2 diabetes — by taking control of your health. Start today!"

The above is a snippet from Franziska's original article which you can read in full with all relevant research links 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 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

Take three ingredients !

Each of these three recipes use just three ingredients

(the first and third recipes are lower carb)

 

Pesto and Parmesan stuffed mushrooms

Turn your favourite stuffed mushrooms into an easy canapé with this speedy three-ingredient recipe. Filled with vibrant fresh pesto and a golden Parmesan topping, they make a tasty, warm party nibble for any occasion. Could also be a delicious snack for lunch 😋

Ingredients

(12 servings)
12 closed cup mushrooms
40g basil pesto
20g Parmesan

Bake
Preheat the oven to gas 6, 200°C, fan 180°C. Line a baking tray with baking paper. Remove the stalks from 12 closed cup mushrooms and place, skin-side up, on the tray. Bake for 5 mins.

Stuff
Turn the mushrooms over, then fill each hollow with about ½ tsp basil pesto.
Top
Finely grate 20g Parmesan and sprinkle a little over each mushroom. Bake for another 5 mins or until lightly golden.
Serve
Serve warm.

Original idea, nutritional details here

Mackerel Fishcakes

Make a batch of these wallet-friendly smoked mackerel fishcakes for a simple family dinner using just 3-ingredients. Batch cook and freeze the rest for an easy last-minute meal another day.

Ingredients

(makes six patties)

1kg potatoes
300g frozen peas
250g smoked mackerel fillets

Mash
Boil 1kg peeled and diced potatoes in a large pan of water for 10 mins or until tender. Transfer the potatoes to a large bowl and mash.

Mix
Boil 300g frozen peas for 2 mins. Drain, mix with the mash and flake in 250g smoked mackerel fillets, discarding the skin and any bones.
Fry
Shape the mixture into 12 patties and chill for 30 mins. Heat 1 tbsp olive oil in a large frying pan and fry the fish cakes for 5 mins each side or until piping hot.
Serve
Serve the fishcakes whilst still hot, with salad, lemon wedges and a dollop of mayo, if you like.

Original idea, nutritional details here

Mini egg muffins

This easy breakfast egg muffin recipe is great for snacking on the go, or for packing into kids’ lunchboxes. Roasted peppers, have been added but you can add whatever you like to the mini frittatas. Try with ham or mushrooms, and make ahead and freeze to save time!

Ingredients

(makes twelve)

6 eggs
360g cottage cheese
285g jar roasted peppers antipasti, drained and patted dry with kitchen paper
oil, for greasing

Mix eggs and cheese
In a large jug or mixing bowl, gently whisk together 6 eggs and 360g cottage cheese until combined.
Add peppers

Drain the peppers from a 285g jar roasted peppers antipasti and pat dry with kitchen paper. Slice into thin strips and stir into the egg mix.

Bake
Divide the mixture between the holes of a greased 12-hole muffin tray. Bake in a preheated oven at gas 7, 220°C, fan 200°C for 16-18 mins until puffed up, golden and set.
Serve
Cool slightly before removing from the tin. Serve warm or allow to cool completely.

Original idea, nutritional details here

Those mushrooms are good! Do you have a favourite here you may try?

Perhaps you have a three ingredient recipe of your own? Do share in the comments 😊

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

Lovely Lavender - has natural health and healing benefits

Sharing an article by Mark Sisson, he writes:

"10 Natural Health Benefits and Healing Uses of Lavender
Humans have been using lavender as a culinary, cosmetic, aroma-therapeutic, and hygienic herb for at least several thousands years. In the Bible, Mary uses lavender (“very costly”) to anoint the feet of Jesus. In ancient Egypt, embalmers used lavender in the mummification process. Roman bathhouses often scented the water with lavender petals and women throughout the Mediterranean—where it grows natively—used it in hair oils, perfumes, and makeup. It became so ubiquitous as a fragrance in cleansing agents and bathing that the name “lavender” itself comes from the root Latin word for washing—lavare.

It turns out that the ancients were right about lavender. It is a valuable herb that you can use to enhance your health, sleep, cooking, baths, and overall quality of life by incorporating it into your daily routines and regimens.

Breathe in the aroma
Lavender aroma relieves anxiety and mental tension.

Drink lavender tea
Like chamomile, lavender tea improves sleep, reduces anxiety, and it can even lower depression scores

Make perfume
Lavender oil makes a nice, chemical-free alternative to perfumes and colognes, especially combined with a more woody scent like sandalwood. Dab a little at the back of your neck or wrists to smell clean and light.

Take a Roman lavender bath
The Romans would add fresh lavender to their public baths. They ruled much of the known world for over a thousand years, so they knew a thing or two. Adding either oil or fresh lavender buds to a hot bath will make an already-relaxing bath even more relaxing via two routes—topical absorption and aromatic absorption.

Use lavender at bedtime to sleep more deeply
Lavender helps you to sleep better, sleep faster, and sleep more deeply.

Topical lavender to soothe skin
Is your skin burned, chafed or irritated? Add some lavender oil to your moisturizer or a spray water bottle and apply or mist your skin generously.

Make sweet, fresh-scented laundry
Instead of using chemical-laden dryer sheets, tie up a bundle of lavender blossoms in a cloth and add them to the dryer cycle when you do laundry. Be sure to shake out your clothes after they dry to get rid of any residue from the lavender. You’ll have to replace the lavender in between drying cycles.

Use lavender on cuts and scrapes
Lavender oil applied to wounds can actually improve and speed up wound healing. Add a few drops to carrier oil (coconut, olive, avocado) and apply it to wounds when they occur. Lavender has antiseptic properties, too, so the lavender oil blend can act as a comfortable alternative to more painful antiseptic sprays (great option for kids).

Use lavender on your scalp
When applied to the scalp, lavender may stimulate the growth of hair follicles. It also exhibits anti-dandruff activity. An easy way to make a lavender “shampoo” is to add a few drops of lavender oil to a single raw egg yolk. Apply to wet hair and rub it in. Leave it in for a couple minutes, then rinse.

Another option is to steep lavender as you would to make tea; allow to cool and use as a rinse daily until dandruff clears up.

Cook with lavender
Lavender gives a unique floral accent to many dishes. It goes particularly well with lamb, grilled fruits, and higher fat cuts of meat. One really nice way to use it is to grill peach halves wrapped in bacon and then finish with fresh lavender flowers, crushed black pepper, and extra virgin olive oil.
Do be warned: a little bit of culinary lavender goes a long way.

As it turns out, lavender is much more than just a nice smell."

The above is a snippet from Marks original article which can be seen (with relevant links) here

~ xxx ~ ooo ~ xxx ~

Growing up I can remember using lavender bags, they were hung in wardrobes or put in drawers. They did smell lovely ... have you ever used them? Do you use lavender?

Please share your thoughts in the comments.

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 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

Lemon Poppy Seed Cake ... so delicious, low in carbs and vegan

As good today as it was in 2018 when I first shared this low carb vegan version of lemon poppy seed cake. Make sure the kettle is on, a slice is perfect with a cup of coffee or tea!

Ingredients
2 cups almond flour
1/4 cup stevia (sweetener)
1 tbsp. baking powder
1 tbsp. flaxseed meal
1/4 cup poppy seeds
1 tsp vanilla bean paste or extract
lemon zest, 1 1/2 lemons
2 tbsp. freshly squeezed lemon juice
3 tbsp. coconut oil
3/4 cup water
pinch salt

Instructions
1. Preheat oven to 180°C (350°F). Grease a loaf tin with cooking spray and line with baking paper. Set aside.
2. Add dry ingredients to a large bowl and mix well. Add the lemon zest.
3. Add lemon juice and the rest of the wet ingredients a little at a time, stirring well between each addition.
4. Transfer batter to loaf tin.
5. Bake for 50 minutes or until a toothpick inserted into the centre comes out clean.
6. Allow to cool in tin before inverting onto a place and cutting into slices.

This low carb vegan recipe makes 9 slices, each slice is 16.6g fat, 3.7g protein, and 4g net carbs.
If you need help with weight/measurement conversion, see here

will you have coffee or tea with your cake?

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

How Do You Like To Shop ?

To a select few their favourite food shopping may be done at Harrods, or perhaps Fortnum and Mason. Indeed I have visited the Harrod’s Food Hall and it is truly amazing … the foods and wine that are available a wonderful array of great foods.

However, to us more ordinary folk, although a visit there may be enjoyed, in reality the family food shop is done at one of our main chain supermarkets. We all have our favourites … or perhaps it comes down to which supermarket is nearest to you.

In more recent times the local Farmers Markets are proving very popular, we have quite a few near to us that are well worth a visit, although it does involve a drive, they are not right on our door step. At Christmas, near to us, we had some wonderful German Street Markets with some great meats and cheeses available to buy, (amongst other things too), a different experience to try.

Some of us now do our shopping online and have anything and everything delivered at the click of a mouse.

When it comes to food shopping I still prefer going out to see and buy what I want to eat and drink. The range of foods that are available all year round, are of course so different to what it was decades ago. Foods are flown around the world, and food seasons are definitely a thing of the past. Having said that, I recall, when we first started on our LCHF lifestyle celeriac was not easy to find, but now fourteen years later we can buy it in every one of our local supermarkets. How we shop, how we eat does seem to change and not always for the better.

There has been a lot of talk in the media how people are shopping differently. The financial pressures on people can be seen as more food stamps are being handed out and parcels from food banks are on the increase.

Here in the UK, recent consumer research has shown that more Brits are shopping at the value Supermarkets like Aldi and Lidl.

However, where you choose to shop and how you shop is a personal choice, but I do think that in these current times more of us are looking out for the best bargains and special offers that are available. 

How do you shop? Have you found shopping has changed?

It would be interesting to hear your views.

Just a reminder
It seems many of us are still experiencing problems with blogger, especially with comments going into the spam folder.

Just recently a known blogger friend left two comments on this blog one came through as normal and the other went in the spam folder! Why I do not know, but it is very important to check your spam folder daily.

All the best Jan

Cheese, can be part of a low carb lifestyle : Three recipe suggestions

Cheese is a wonderful ingredient that adds both flavour and a nice texture to your cooking. If you are not sensitive to dairy, cheese has a given place in the low-carb kitchen. It makes low carb more simple, and more pleasurable.

There are many different kinds of cheese to choose from depending on what you like and what a recipe calls for. Here I share three recipe suggestions:-

Caprese Omelette

This omelette gives you all the flavours from a Caprese salad

in a filling, but low-carb, omelette which uses mozzarella cheese.

More details here

Cauliflower Broccoli 'Macaroni' and Cheese

This healthy low carb cauliflower broccoli 'macaroni 'and cheese dish

can stand alone as a main dish, or be served along-side your favourite protein.

More details here

Cheese and Onion Pork Chops

Enjoy pork with melted Cheshire cheese and a kick of English mustard.

This is such an easy low carb dish, a family favourite!

more details here

Related Post

Cheese is Good for you - read it here

Cheese can also be enjoyed by vegans and people who are lactose-intolerant. Instead of cow’s or goat’s milk, vegan cheese is usually made of different kind of nuts, plant-based milk, soy, or nutritional yeast. Cashews and almonds are the most popular nuts for non-dairy cheese. There are 30 vegan cheese recipes to see on Vegan Heaven site here but please note not all may be low carb.

What’s your favourite cheese and how do you like to serve it? Please share in the comments below.

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

It's January 2023

As we say goodbye to 2022 and welcome the New Year of 2023, for the majority of people, January symbolizes new beginnings and a fresh start. For others, it’s just another ordinary month!

The historical origins of the month was introduced into the calendar back in Roman times. The name for January comes from the Roman god, Janus, who is always depicted with two heads. He uses one head to look back on the year before, and the other head to look forward into the New Year!

Generally, January is the coldest month of the year in the Northern Hemisphere, however, with the violent snow storms many experienced last month some readers may have comments about this? Of course if you live in the Southern Hemisphere January will be one of your hottest months!

January has two zodiac signs – Capricorn, (the sea goat) which is until January 19, and Aquarius, (the water-bearer) which is for the rest of the month. The birth flower(s) of January are the carnation, and some sites also say the snowdrop!

A lovely day for many in January is National Hugging Day. This falls on 21st January every year since 1986, which was the year when Rev. Kevin Zaborney invented it. The holiday was created because Zaborney felt that Americans were too embarrassed to show feelings in public, and hoped that National Hug Day would change this.

The day is officially recognized by the United States Copyright Office, although it is not a public holiday. 21st January was chosen because it is the midpoint between Christmas and Valentine’s Day because this time of the year is statistically where people feel emotionally low.

Hugging is a great way to make yourself feel better, studies show that hugging has many health benefits, which include improvement on both psychological and physical development, building a stronger immune system and it helps to decrease the risk of heart disease and stress.

Do we need a special day to hug? Perhaps we should make every day a special hug day? What do you think?

Talking about hugging! How about giving yourself a 'hug in a mug' and making this lovely soup, it's ideal for the cooler month of January.

Spiced Parsnip Soup with Coriander and Chilli Pesto

There aren't many things more comforting than a warming mug of creamy soup, 

and this recipe suggestion is perfect for cooler months.

Ingredients

Serves Six

(11.7g Carbs per serving)

1 tbsp. olive oil

1 onion, finely chopped

1 celery stick, finely chopped

2 garlic cloves, finely chopped

1 tsp ground coriander

1 tsp ground cumin

1kg (2lb) parsnips, chopped

1.5ltr (2 1/2pt) hot chicken stock

3 tbsp. soured cream

For the pesto

1 red chilli or dried chipotle chilli

50g (2oz) fresh coriander, leaves picked

15g (1/2oz) Parmesan, grated

4 tbsp. pumpkin seeds, lightly toasted

4 tbsp. extra-virgin olive oil

Instructions

can be seen here

~ Wishing you a happy, peaceful and healthy 2023 ~

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

All the best Jan