'Five foods high in Vitamin K that could keep lungs healthy and reduce the risk of asthma'

'Five foods high in Vitamin K that could keep lungs healthy and reduce the risk of asthma.

People with higher levels of vitamin K could have healthier lungs than those with lower levels, according to a new study.

Researchers found that people with higher levels of vitamin K – which the body needs for blood clotting, helping wounds to heal – were less likely to have asthma, chronic obstructive pulmonary disease (COPD) or have a wheeze. They were also more likely to perform better on lung health checks.

The researchers said their study is not enough to recommend that people should use vitamin K supplements for lung health but they have called for further research into the topic.

Researcher Dr Torkil Jespersen said: “We already know that vitamin K has an important role in the blood and research is beginning to show that it’s also important in heart and bone health, but there’s been very little research looking at vitamin K and the lungs.

“To our knowledge, this is the first study on vitamin K and lung function in a large general population. Our results suggest that vitamin K could play a part in keeping our lungs healthy.

“On their own, our findings do not alter current recommendations for vitamin K intake, but they do suggest that we need more research on whether some people, such as those with lung disease, could benefit from vitamin K supplementation.”

Vitamin K is found in leafy greens as well as in other foods.

Foods high in Vitamin K, according to the NHS, are:

• green leafy vegetables such as Broccoli and Spinach
• Vegetable oils
• Cereal grains 

Small amounts can also be found in meat and dairy foods. 

Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight and the NHS says you should be able to get all the vitamin K you need by eating a varied and balanced diet.

Dr Samantha Walker, director of research and innovation at Asthma and Lung UK, said: “This interesting research looks at the link between vitamin K and having a lung condition, such as asthma or chronic obstructive pulmonary disease.

“We’d be interested to see further research in this area so we can better understand if levels of vitamin K are directly associated with lung function, which could help us better understand the impact of diet on people with lung conditions.

“Research such as this is important, because lung conditions are the third biggest killer in the UK, but only 2% of public funding is spent on research into lung conditions that would help diagnose, treat and manage them much more effectively.”

The study, published in the journal ERJ Open Research, saw a team of Danish researchers from Copenhagen University Hospital and the University of Copenhagen examine more than 4,000 people living in Copenhagen aged 24 to 77. People involved in the study took part in lung function testing, called spirometry, gave blood samples and answered questionnaires on their health and lifestyle.

The blood tests showed whether or not people had low levels of vitamin K. Meanwhile the spirometry test measured the amount of air a person can breathe out in one second and the total volume of air they can breathe in one forced breath.

Researchers found that people with low levels of vitamin K performed worse on these tests. Meanwhile people with low levels of vitamin K were twice as likely to report that they had COPD, 81% more likely to report that they have a wheeze and 44% more likely to report having asthma.'

Words above taken from article here

image from post here

The 14 Healthiest Leafy Green Vegetables

Please be aware

People taking blood thinners, such as warfarin, should not take vitamin K supplements without consulting a doctor first, and should be wary of eating too many foods containing vitamin K, as it can stop the medication working properly.

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

All the best Jan

It's October 2023

Time to say goodbye to September as we welcome October.

October glows on every cheek,

October shines in every eye,

While up the hill and down the dale

Her crimson banners fly.

~ Elaine Goodale Eastman (1863–1953) ~

The Leaves They Are a-Changin’
With the autumnal equinox in late September, many leaves begin to change, but have you ever wondered why do leaves change colours? Did you know that Autumn/Fall’s vivid colours are actually hidden underneath summer’s green? The main reason for the colour change is not autumn’s chilly weather, but light—or rather, the lack of it. The green colour of leaves disappears when photosynthesis (from sunlight) slows down and the chlorophyll breaks down. Trees with a lot of direct sunlight will produce red leaves, while other trees may turn yellow, orange, or brown.

About October
Sitting square in between September and November, October is the tenth month of the Gregorian calendar.

October is seen by many to be a time of real seasonal change, both in the northern and southern hemispheres. For those in the north, autumn is really kicking into gear and the nights are getting cooler. The harvest festivals are almost over, and the nights are getting longer and longer by the day.

October is unsurprisingly quite different for those who live in the southern hemisphere. Spring has already bloomed in all its glory, and life is becoming more and more pleasant by the day.

The Anglo-Saxons’ name for October was Winterfylleth, with its name containing the words for winter and full moon respectively. It was named this because winter was said to begin from the first full moon of the month.

The Saxons had a name for October, too. Theirs was Wyn Monath, which translated into “wine month” because it was the time of the year for making wine.

October’s birthstone is the Opal. The opal comes in a myriad of striking colours that often seem to swirl together and is a symbol of both faithfulness, purity, and hope.

October has two strikingly different birth flowers, the pastel-hued cosmos, and the radiant marigold flowers. The cosmos flower is representative of the joy one finds in peace and love, as well as representing peace. The marigold, otherwise known as the calendula, is said to be a symbol of tranquillity, grace, and grief.

Octobers star signs - those born in October can be born under one of two very different star signs. If you’re born before October 23rd, then you have the sign of Libra. Those born on October 23rd or later have the sign of Scorpio. Libras are said to value harmony and diplomacy and are said to be both intelligent and kind. Scorpios are quite different, valuing trust and honesty above other things, as well as being quite intense yet imaginative people.

... and sharing a lovely October recipe

Pork and Squash Casserole

low carb and so easy - see more details here

~ Wishing you a happy October 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

Happy Saturday

image from google

A smiling cup to brighten the day.

First drink of the day for me is tea - how about you?

Whatever your plans are for today,

I wish you an enjoyable last day of September.

All the best Jan

Mediterranean diet may reduce risk of dementia by almost a quarter

image from here

"Study finds a Mediterranean diet may reduce risk of dementia by almost a quarter

A Mediterranean diet of seafood, wholegrains, nuts, fruit and vegetables could lower the risk of dementia by almost a quarter, according to a recent study.

Significantly the findings suggested that, even for individuals with a higher genetic predisposition to dementia, having a more Mediterranean-like diet reduced the likelihood of developing dementia.

The study which has been ongoing for the past two years, was led by Newcastle University in collaboration with colleagues from Queen’s University Belfast, University of Exeter, the University of East Anglia and the University of Edinburgh and has been published in the medical journal, BMC Medicine.

This was a large-scale project with analysis of data from over 60,000 older adults in the UK, which explored whether individuals who followed a Mediterranean-like diet had a lower risk of developing dementia than those who did not.

The research found that those with the highest level of adherence to a Mediterranean diet had a 23% reduced risk of developing dementia over a nine-year period than those with the lowest level of adherence.

Dr Claire McEvoy, Senior Lecturer in Nutrition and Ageing Research from Queen’s University said: "Most people are unaware that keeping a healthy diet and lifestyle can protect memory and thinking abilities during ageing. This important study shows that eating more vegetables, fruits, wholegrains, fish and olive oil and less processed food, sugary food and red meat, could help to reduce the risk of future dementia in our UK population.”

Dr Oliver Shannon, Lecturer in Human Nutrition & Ageing, and lead author on the study from Newcastle University, said: “Dementia impacts the lives of millions of individuals throughout the world, and there are currently limited options for treating this condition. Finding ways to reduce our risk of developing dementia is, therefore, a major priority for researchers and clinicians. Our study suggests that eating a more Mediterranean-like diet could be one strategy to help individuals lower their risk of dementia.”

Dementia, including Alzheimer’s disease, is currently the leading cause of death in the UK, and places a considerable burden on individuals, their families, and society at large.

The study was conducted as part of the Medical Research Council funded NuBrain consortium, which is led by Professor Emma Stevenson at Newcastle University, and aims to address the challenge of optimal nutrition for healthy brain ageing."

Words above taken from Queens University Belfast here

Read more about the study at BMC Medicine here

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

All the best Jan

Chicken Normandy : C'est magnifique

Why is this recipe called Chicken Normandy you may ask ... well it is because Normandy (a part of France) is a significant cider-producing region, and also produces calvados, a distilled cider or apple brandy. This recipe uses 500ml of dry cider which combined with all the other herbs and ingredients results in a wonderful taste 😋 C'est magnifique 😊

Ingredients
Serves Six

olive oil
6 chicken legs
200g bacon lardons
2 onions, finely chopped
2 sticks celery, finely chopped
2 cloves garlic, crushed
1 tbsp plain flour
500ml dry cider
150ml chicken stock
2 sprigs thyme
1 bay leaf
150ml crème fraîche

Method
1. Heat the oven to 180C/fan 160C/gas 4. Heat 2 tbsp oil in a large casserole with a lid. Season the chicken legs and fry in batches on all sides until golden and crisp, then remove. Add the bacon lardons and fry until some of the fat has been released, then add the onions and celery. Cook until translucent, then add the garlic and fry for another minute before mixing in the flour. Add the cider and let it bubble for a minute before adding the stock, thyme and bay leaf. Bring back to a simmer, season well, and add the chicken legs. Cover with a lid or foil, transfer to the oven for 40 minutes, then remove the chicken and keep warm.

2. Stir the crème fraîche into the sauce and return to the hob to bubble and thicken, then add back the chicken. To freeze, cool completely, divide into portions and freeze, covered. To reheat, defrost in the fridge overnight then reheat in the oven for 30 minutes at 180C/fan 160C/gas 4 until piping hot. Serve with lower carb mashed swede/rutabaga or green beans, (although some readers may prefer potatoes or pasta).

Tip

Make a batch of this comforting, freezer-friendly chicken dish. If you're feeling fruity, fry cored apple wedges in a knob of butter until golden, then stir through before reheating.

Nutrition per serving

Fat 34.6g Carbs 9.2g Protein 32.3g

From original idea 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.

All the best Jan

Immune-supportive foods : Can your diet help to keep you healthy?

Sharing some words from an article by Jo Williams-Registered Nutritionist

Can your diet help to keep you healthy?

Many of us are looking at what can keep our immune systems in peak condition. While a constant supply of vitamins, minerals and antioxidants is required to keep it functioning at its best, healthy foods or supplements aren’t the be-all and end-all. Our immune systems are influenced by a number of different factors, not just one specific nutrient. Getting enough sleep and exercising regularly – as well as eating a balanced diet – are all key for supporting the body to fight infection and disease.

The immune system is the body’s major safeguard against infection, illness and disease. It contains a vast network of cells, tissues and organs which co-ordinate the body’s defences against bacteria, viruses and toxins that may threaten our health. One of the main components of our immune system is the millions of defensive white blood cells that patrol the blood stream and lymphatic system, constantly on the lookout for suspicious signs of disease. Once detected, our immune system mounts a response to fight an infection and remembers it for the next time.

What we eat can support the immune system by providing the body with the nutrients required to build a protective response and counteract oxidative stress including antioxidants, phytonutrients, vitamins, minerals and fibre. Try to include a wide range of colourful whole foods, fruits and vegetables from the list below; the more variety the better.

Best foods to support immunity:

Blood oranges
The humble orange might not grab headlines like other, trendier ‘superfoods’, but blood oranges are the real superstars of the citrus family. They contain five times the antioxidant activity of a regular orange with the same amount of vitamin C. Research has shown that a daily glass of blood orange juice for seven days could help reduce inflammation and raise antioxidant levels in the blood.

Greek yogurt
Greek yogurt contains probiotics and is packed with more protein than regular yogurt. A published meta-analysis discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food.

Pomegranate
Pomegranate contains polyphenols that can help treat and prevent coughs and colds. Studies have shown that concentrated amounts of polyphenol antioxidants, like those found in pomegranate juice, can reduce the duration of a cold by as much as 40 per cent.

Brazil nuts
Brazil nuts contain selenium, an important mineral to protect against oxidative stress. Selenium has also been shown to help the body fight viral infections so including a couple of Brazil nuts each day as part of a meal or snack can ensure the immune system has enough selenium to stay strong.

Wild salmon
Wild salmon is filled with zinc, a nutrient that has been proven to assist with reducing common cold symptoms. It is also high in omega-3 fatty acids which assist in reducing inflammation, prevent viral infections and enhance the functioning of immune cells.

Broccoli
Research from the University of California reported broccoli can be a great addition to your diet if you’re trying to prevent a cold. Broccoli and other cruciferous vegetables were proven to help boost immunity, because of the sulforaphane, a plant chemical in the vegetable, which switches on antioxidant genes and enzymes in specific immune cells. In doing so, they combat free radicals to reduce the risk of disease.

Green tea
Green tea is frequently included on lists of super healthy foods for good reason. It contains flavonoids, an antioxidant that boosts immunity, and has anti-inflammatory properties. According to a study, it’s the antioxidant catechin, which is heavily prevalent in green tea, that is a powerful antibacterial and antiviral and can kill off cold-starting bacteria and the influenza virus.

Ginger
When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers found that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu.

Shallots
Shallots contain as much as six times more polyphenols than some everyday onions. This is down to the quercetin content. Quercetin plays an important role in helping the body combat free radical damage which is linked to disease.

Dark chocolate
Dark chocolate contains magnesium which is a vital mineral for supporting the immune system. Magnesium helps lymphocytes bind to pathogens so they can be removed from the body. Make sure to choose the very dark chocolate (80 per cent cocoa and over), to get the most magnesium and immune-boosting benefits.

Kiwi
With twice the vitamin C content of an orange and loaded with antioxidants like lutein and zeaxanthin, kiwis are bite for bite one of the most nutritionally dense fruits in the world! Various compounds from vitamin C and fibre, to carotenes and polyphenols, have been shown to be beneficial to immune function and all of these also just so happen to be found in a kiwi.

Oregano
Many herbs and spices are known for their antimicrobial and immune boosting properties. Oregano is one such herb that is worth including in your cooking. It contains essential oils which are known for their antimicrobial, antiviral and antifungal properties and could be helpful in treating bacterial infections.

The bottom line
What we eat can influence our immune system, with certain foods associated with lowering the risk of disease or reducing recovery time if we do get ill. As always, the bottom line is to choose fresh, whole foods as much as possible, and to eat a wide variety of colourful (and tasty) foods. By including fewer ultra-processed foods, you can reduce disease risk and promote healthy immune function.

Words (and image) above with all relevant research links can be seen here

Do you include any of the above in your menu plans?

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

Chocolate Birthday Cake : This one is low carb friendly and yummy!

I'm sure many readers know someone with a birthday in September. We have quite a few family members who have celebrated a September birthday and have enjoyed blowing out the candles on a birthday cake. 

Did you know these six sweet facts about modern-day birthday cakes.

1. The first slice of your birthday cake in Mexico must be given to the person you love the most.

2. Koreans have a different version of birthday cake called tteok, it is a steamed rice cake with various stuffing and is usually served with Korean seaweed soup.

3. Traditional Danish birthday cakes are in the shape of the person having the birthday and are called “Kagemand” for a cake man and “Kagekone” for a cake woman.

4. Mawa cake is a traditional birthday cake in India made out of milk and nuts and is considered to make the birthday celebrant extra special because it takes a long time and effort to make.

5. A Revani is a gooey birthday cake famous in Greece and Turkey, which is made of lemon and semolina with a thin layer of orange syrup on top that gives it a sweet flavour.

6. The iconic Jewish birthday cake is known as ugat yomledet, a chocolatey, moist sponge cake with lots of frosting or whipped cream on top, and it must be eaten with milk or dunked in it like an Oreo.

Celebrating a birthday may vary from country to country; however, there comes a similarity – cakes on birthdays.

Julia Child once said, “A party without a cake is just a meeting.”

Cakes, indeed, make an occasion extra special for everyone!"
Words above, and more, can be seen from article here

There are so many wonderful recipes for celebration/birthday cakes. If you are diabetic, or perhaps looking to reduce your sugar intake, then a lower carb cake like this one below may be more suitable for you.

Chocolate Birthday Cake

Low Carb Friendly - more details here

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

September Sights

September has almost gone, the days seem to be whizzing by and soon we will be saying hello to October. Out shopping the stores are full of Halloween items and even Christmas cards, decorations, presents and gift ideas. Have you been tempted to start your Christmas shopping yet? I have bought some Christmas cards ... but, back to this month, ...  I thought I'd share some September sights and a tasty soup idea. 

September Harvest, the farmer has been busy

the leaves are turning

photo credit Marta Wave

September view from an afternoon walk

Creamy Parsnip and Apple Soup

so tasty, more details and recipe here

~ enjoy your September Days ~

All the best Jan

P is for Pumpkin

image from here

Pumpkin season is here again … from pumpkin spice lattes to big Halloween decorations, this savoury orange fruit will be everywhere you look; and did you know you can eat every part of a pumpkin? Yes, from the skin to the seeds and even the stalk, you can eat it all roasted or steamed, sweet or savoury.

With so many ways to enjoy pumpkin, you may be interested in knowing some of the top health benefits of eating this versatile fruit.

1. Low Calorie, High Nutrient Content
Being 90% water, pumpkins are a low-calorie food with plenty of beneficial nutrients. They’ve got more fibre than kale, more potassium than bananas, and are full of magnesium, manganese, and iron. Pumpkins are also a great source of Vitamin A, Vitamin C, and Riboflavin.

2. Powerful Anti-Inflammatory
Pumpkin seeds, or pepitas, are a perfect snack and work as well as non-steroidal anti-inflammatory drugs in reducing symptoms of inflammation. Plus, they’re even better than drugs because they taste great and don’t have any of the negative side-effects!

3. Anti-Cancer Properties
Pumpkins are incredibly rich in beta-carotene, an antioxidant that has been linked with reducing the risk of cancer. Studies have shown that populations with high levels of beta-carotene in their diet had lower population-wide rates of cancer.

4. Great Source of Protein
One serve of pumpkin provides 4% of recommended daily protein values, which is good news for non-meat eaters looking to increase their protein intake.

5. Good For Your Eyes
Vitamin A is essential for good eye health, helping the retina absorb and process light, and pumpkins contain a high percentage of your daily requirement in just one serving! Additionally, lutein and zeaxanthin, two antioxidants found in pumpkin, support the prevention of cataracts and may slow the development of macular degeneration.

6. Supports Your Immunity
The large amounts of Vitamin A and Vitamin C found in pumpkin help protect your body and recover more quickly from infections, viruses, and diseases. Pumpkin oil can also help fight against bacterial and fungal infections.

7. Good For Your Skin
The properties of pumpkin can protect your skin from harmful UV rays, plus the pulp is a popular ingredient in natural face masks that leave your skin looking fresher and younger.

8. Helps Treat Baldness
While chemical treatments exist to treat baldness, they come with a number of side effects. The natural pumpkin seed oil alternative encourages hair growth by blocking the body’s process of creating a particular hormone that shrinks hair follicles.

9. Helps Heal Wounds and Burns
Pumpkin oil has been found to have healing properties, with tests on second-degree burns on rats showing a positive impact on the closing of wounds by increasing the production of collagen by 65%.

10. Good for the Heart
The high amount of potassium found in pumpkin is great for the heart, regulating blood pressure and supporting cardiovascular health. Studies have indicated that the consumption of the right amount of potassium is as important for hypertension and high blood pressure as is the minimization of sodium intake.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix, as it typically contains added sugars and syrups.

A word of caution … Pumpkin is mildly diuretic and could be a problem for people who take certain medications, especially lithium.
Most words above from article here

Thai Pumpkin Soup

A low carb high fat Thai pumpkin soup for cooler days.

It’s dairy-free, too! See recipe here

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

All the best Jan

Autumn is a wonderful season ...

Autumn

'Every leaf speaks bliss to me,

fluttering from the Autumn tree

Emily Bronte

There are two different dates when Autumn could be said to begin. Autumn, as defined by the Earth's orbit around the Sun, begins on the equinox which falls on 22 or 23 September. This year 2023, Autumn begins on 23rd September and lasts until 22nd December. However, to record climate data, it is important to have set dates that can be compared, so meteorological autumn always begins on the 1st of September.

I thought for this post I'd have a play on the letters that make up AUTUMN, and choose a food from each! I wonder would these have been your choices? Read on and have a look!

A is for Apple and a delicious low carb Apple Crumble

Autumn is definitely the right season for delicious apple crumble, and many will use the more traditional recipe, but there is a lower carb alternative, as shown in this photograph, please read more details and see the recipe here

U is for Ugli Fruit

Ugli fruit is a unique citrus hybrid grown in the Caribbean. And unlike other citrus fruits, ugli has thick, bumpy, and wrinkly yellow-green skin. Once you peel into it, you’ll be greeted with juicy segments that’re bursting with flavour. It tastes sweet and tangy, like a cross between an orange, grapefruit, and tangerine. Not only is it delicious, but it boasts nutritional benefits as well – with plenty of Vitamin C, potassium, and fibre.

T is for Tomato Soup

Autumn is a wonderful season for soups and this recipe suggestion is for a fresh and simple tomato soup with the welcome addition of onions, carrot and celery. Please see more details/recipe here

U is for Upland Cress

Upland cress, also known as land cress or American cress, is a leafy green vegetable that is closely related to watercress. It has a tangy and slightly peppery flavour that is often described as more intense than that of watercress. Upland cress has small, oval-shaped leaves that grow in a rosette pattern, and its stems are thin and tender. It is a good source of vitamins A, C, and K, as well as calcium, iron, and potassium. Above image from here

M is for Mushrooms

There are many different varieties of mushrooms, including those that can be picked in the wild, as well as cultivated mushrooms that are generally sold as buttons, cups or flats according to age. Large flat (Portobello) mushrooms have more flavour than young buttons, and chestnut mushrooms tend to have a slightly stronger taste and firmer, meatier texture than ordinary white ones. An easy mushroom sauce (pictured above) is a great recipe to have in your repertoire because it's so versatile, please see more details/recipe here

N is for Nutmeg

I wonder do you use nutmeg in your house? Many call it the forgotten spice (which is a shame) because as chef Nigel Slater says 'it works in the background doing magical things especially in savoury dishes.' Read more about nutmeg and see a Broccoli and Stilton soup recipe which incorporates a little of it here. There is also a recipe for Mini Spinach and Cottage Cheese Frittatas which uses a little nutmeg.

well I started the post with words from Emily Bronte

finishing with a snoopy gif, which always makes me smile 😊

Have you thoughts on Autumn? Please share in the comments.

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

Pizza Fish ... have you tried it?

Have you tried Pizza Fish? This recipe idea from Diet Doctor site gives you Pizza flavours without the carbs! This low carb/keto meal only has 6 grams of net carbs per serving and takes less than 30 minutes to make. The refreshing, clean bite of the cabbage salad is a perfect pairing for this higher-satiety low carb and keto fish dish. The fish is oven-baked with classic Italian flavours of tomato, garlic, and oregano and topped with mozzarella. It's fast to assemble and delightful to eat, making it a weeknight winner ... try it and see what you think.

Ingredients

Serves Four
Pizza fish
1½ lbs white fish fillets
2 tbsp tomato paste
1 tbsp olive oil
1 tsp garlic powder or fresh garlic
½ tsp salt
½ tsp ground black pepper
½ cup (2 oz.) shredded mozzarella cheese, or any other cheese of choice
1 tsp dried oregano
Cabbage salad
1 lb green cabbage, finely shredded
3 tbsp olive oil
¼ cup white wine vinegar
¾ tbsp dried oregano
1 tsp freshly ground black pepper
1 tsp salt

Instructions
Pizza fish

1. Preheat the oven to 350°F (180°C).
2. Place the white fish fillets in a baking dish.
3. Add tomato paste, olive oil, garlic powder, salt, and ground black pepper to a small bowl and combine.
4. Pat the fish dry with paper towels and spread the tomato mixture over each fillet. Top with the shredded mozzarella cheese. Bake for 15 to 20 minutes or until the fish is cooked all the way through.
Cabbage salad
instructions for cabbage salad, some tips and original recipe idea, can be seen here

Alternative Mini Pizza's

Here are two suggestions, one is for mushroom mini pizza, and the other is for aubergine (eggplant) mini pizza. They are both a good lower carb and tasty alternative. More details here

~ enjoy your 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

'Keep busy : More hobbies, less depression'

"Hobbies linked to lower depression levels among older people.

by University College London

Having a hobby is linked to fewer depressive symptoms and higher levels of happiness, self-reported health and life satisfaction among people aged 65 and over, and this holds true across 16 countries on three continents, according to a new study led by UCL (University College London) researchers.

The study, published in the journal Nature Medicine, aimed to see if the benefits of hobbies were consistent in different national settings, and looked at data from 93,263 people aged 65 or over who had enrolled in five existing longitudinal studies in England, Japan, United States, China and 12 European countries.

Analyzing data from participants spanning four to eight years, the researchers found that having a hobby was also linked to subsequent decreases in depressive symptoms and increases in happiness and life satisfaction, suggesting there might be a causal effect, although as an observational study it could not prove causality.

These results remained after adjusting for other factors such as partnership status, employment and household income.

The study found the benefits of having a hobby were relatively universal, with only small differences between countries.

Lead author Dr. Karen Mak (UCL Institute of Epidemiology & Health Care) said, "Our study shows the potential of hobbies to protect older people from age-related decline in mental health and well-being. This potential is consistent across many countries and cultural settings."

"Of the four outcomes, life satisfaction was most strongly linked to hobby engagement. Hobbies may contribute to life satisfaction in our later years through many mechanisms, including feeling in control of our minds and bodies, finding a purpose in life, and feeling competent in tackling daily issues."

"Theoretical work suggests the relationship between hobbies and well-being may cut both ways—that people with better mental health may be more likely to take up a hobby, and persisting with a hobby may help us to retain improved life satisfaction."

"Our research also supports policymakers in promoting access to hobbies among older people as a way to enhance their well-being and health."

Hobbies, defined as activities people engage in during their leisure time for pleasure, might range from volunteering or being part of a club to reading, gardening, playing games, and arts and crafts.

The researchers found the proportion of people who said they had a hobby varied considerably between countries, with 51% of study participants in Spain reporting having a hobby, compared to 96% in Denmark, 95.8% in Sweden and 94.4% in Switzerland.

China had the lowest level of hobby engagement, at 37.6%, but researchers cautioned that study respondents in China were asked only about social hobbies, not hobbies in general.

In countries with better life expectancy and national happiness levels, more people reported having a hobby, and also the link between well-being and having a hobby was stronger in those countries."

Above words, and more to see from article here

h/t Marks Daily Apple here

A hobby is considered to be a regular activity that is done for enjoyment,  typically during one's leisure time. I enjoy reading and walking and yes, I also enjoy blogging, I wonder if that counts as a hobby 😉

You can see 'the ultimate list of hobbies' here

Do you have a hobby?

Articles, studies etc found 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 local health care provider.

All the best Jan

Creamy Paprika Pork ... so delicious

A tasty dish any day of the week, and as pork is usually reasonably priced could fit into your menu plans well. Serve with fluffy white rice or if like myself and Eddie you prefer a lower carb alternative serve with cauliflower rice.

Creamy Paprika Pork

Ingredients

Serves Two

15ml olive oil

160g pork loin steaks cut into thin strips
1/2onion sliced

1/2 red pepper, sliced into 1cm strips

1/2 yellow pepper, sliced into 1 cm strips
150g white mushrooms, sliced
3g smoked paprika
150 ml hot chicken stock made with 1 stock cube
15g sour cream 
1/2 bunch parsley, chopped (optional)

Method
1. Heat a splash of olive oil (15 ml) a large non-stick frying pan over a medium-high heat.
2. Add the pork strips, season with salt and pepper and stir-fry for 2 minutes until slightly caramelised, then remove the pork from the pan.
3. Place the pan back on the heat, add a little more oil if needed and stir-fry the onion and pepper for 3 minutes. Next, add the mushrooms (150 g) and cook for a further 5 minutes until soft.
4. Return the pork to the pan, then sprinkle in the smoked paprika (3 g) ensuring the pork and vegetables are evenly coated. Stir-fry for another 2 minutes.
5. Add the stock (150 ml), reduce the heat and simmer for 3 minutes.
6. Stir in the soured cream (15 g), simmer for a minute then add chopped parsley (1/2 bunch), if you are using it.
7. Serve with rice of your choice, a low carbers choice may be cauliflower rice 😋

From an original idea here

Paprika is a pepper-based spice full of antioxidants that helps fight a range of diseases due largely to its ability to fight oxidative stress. Paprika helps reduce inflammation and may be able to prevent and fight autoimmune conditions and some cancers.

~ wishing you an enjoyable day ~

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

'Tips For Weight Loss'

Sharing part of an article from Diet Doctor Site, which you can read in full here

'Top 10 weight loss tips

Avoid eating carbs and fat together. This combination provides excessive calories with little to no nutritional value — think pizza, cookies, chips, donuts, etc. — and may increase cravings.

Eat at least 30 grams of protein at most meals. Protein foods are the most satiating and nutrient-dense type of food.

On a low-carb approach, which is often a successful weight loss strategy, limit net carbs to less than 100 grams (or keep them as low as 20 grams per day, if you want to try a keto diet).

Fill your plate with fibrous veggies. These provide abundant nutrients, high food volume, and relatively few calories.

Add enough fat for taste and to enjoy your food, but not more than you need. Let’s be honest, fat tastes great! Taste is an essential part of long-term nutritional success. But too much fat can add calories you don’t need.

If you’re hungry, start with adding more protein and vegetables. Again, these are the most satiating and nutritious food for the fewest calories.

Find foods you enjoy that fit the above criteria. Check out some recipes here.

Stay physically active. You don’t have to run marathons, but physical activity added to a healthy diet can help maintain fat loss while preserving muscle mass.

Get adequate restorative sleep. Sleep like your health depends on it, because it does!

Create an environment to promote your success. It isn’t just about knowing what to do. It’s also about creating the environment that will help you succeed. For example, removing tempting foods from your kitchen is just one great way to get started.'

~ xxx ooo xxx ~

Not all readers will have any need to lose weight.

If you have should have any thoughts about this article or have any tips for weight loss, do please share them in the comments below.

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 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

Root vegetable toad-in-the-hole : Can make a nice change

Toad-in-the-hole is a British family favourite, this version makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋

Ingredients

Serves Six

3 tbsp vegetable oil

3 long, thin carrots, scrubbed and halved lengthways

1 red onion, cut into thin wedges

200g butternut squash, peeled and sliced into 1cm-thick half-moons
3 garlic cloves, bashed
100g plain flour
4 large eggs
125ml milk
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes
For the gravy
1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar

Method
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes, if you like.

Each serving contains
Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g

Cook's tips
i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.
ii) If you don't have red onions, you could use white, brown or spring onions (scallions).
From original recipe here

You may also like to see this alternative lower carb recipe for toad in the hole here

~ wishing you an enjoyable 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

Sharing words and thoughts ...

Also sharing these thoughts/words from Dale Carnegie

You have it easily in your power to increase the sum total

of this world's happiness now. How?

By giving a few words of sincere appreciation

to someone who is lonely or discouraged.

Perhaps you will forget tomorrow the kind words you say today,

but the recipient may cherish them over a lifetime.

~~ xx ~~

Enjoy your Sunday,

and may the coming week be a good one for you.

All the best Jan

Clever Ways To Eat Healthy On A Budget

Sharing some words from Adda Bjarnadottir, MS, RDN (Ice):-

Nutritious food can be expensive, and it can be difficult to eat a balanced diet that includes fruits and vegetables when you’re on a tight budget.

The good news is, there are many ways you can save money and still eat whole foods. In fact, here are 19 tips that can help you eat healthier when you’re on a budget.

Plan your meals for the week and make a grocery list. Only buy what you’re sure you will use, and check out what you already have in your cupboards first.

Stick to your grocery list when you’re shopping. Shop the perimeter of the store first, since this is where the whole foods are generally located.

Cooking at home can be much less expensive than eating out. Some find it best to cook for the entire week on weekends, while others like to cook one meal at a time.

Cook large meals from inexpensive ingredients, and use your leftovers during the following days.

Shopping while hungry can lead to impulsive buying. If you’re hungry, have a snack before you go grocery shopping.

Whole foods are often less expensive than their processed counterparts. You can also buy them in larger quantities.

Most stores offer generic brands for many products. These are often of the same quality as more expensive national brands.

Avoid buying highly processed foods. Not only are they expensive, they often contain lots of sodium or sugar, with little to no nutritional value.

Stock up on staples and favourite products when they’re on sale. Just make sure that they won’t go bad in the meantime.

Less expensive cuts of meat are great to use in casseroles, soups and stews. These types of recipes usually make big meals and lots of leftovers.

You could replace meat 1 or 2 times per week with beans, legumes, eggs or canned fish. These are all cheap and nutritious sources of protein.

Produce that is in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.

Frozen fruits, berries, and vegetables are usually just as nutritious as their fresh counterparts. They’re available all year round and often sold in large bags.

Many foods are available in bulk for a way lower price. They keep for a long time in airtight containers and can be used in a variety of nutritious, inexpensive dishes.

It may be possible for you to grow your own produce, such as herbs, sprouts, tomatoes, and onions.

Packing your own lunch reduces the expense of eating out. This can save you a lot of money in the long run.

Coupons may be a great way to stock up on cleaning products and nutrient-rich foods. Just make sure to avoid the coupons that involve processed foods.

Incorporating more inexpensive yet nutrient-rich foods into your daily routine will help you save money and eat well.

Online retailers sometimes offer healthy foods for up to 50% cheaper than the supermarket and deliver them all the way to your doorstep.

Words above and more to read from article here

xx ooo xx

I particularly liked the first point about planning your meals for the week and also the one about buying frozen fruits, berries and vegetables. I do always keep some in the freezer they are so handy ... have you any particular favourite points from the above? 

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