Peppers ... bright, sweet and versatile

Peppers so bright, sweet and versatile. Bell peppers (Capsicums) are a firm favourite in lots of Mediterranean dishes. Yellow, orange and red peppers are generally the sweetest, while green ones have a more bitter flavour. 

How about trying these two recipes ...

Red Peppers Stuffed With Cod

Ingredients

Serves Six (adjust as necessary)

600g cod

6 red peppers

1 small red chilli pepper (optional)

3 tomatoes

1 small bunch of basil

2 cloves of garlic

100ml olive oil

80g grated parmesan

more details here

Sicilian Baked Red Peppers

Ingredients

serves three as a starter or six as a side dish

3 large red peppers, washed

3 tbsp extra-virgin olive oil, plus a little extra

12 vine cherry tomatoes, washed and halved

2 garlic cloves, peeled and thinly sliced

1 small red chilli, washed, deseeded and finely chopped

2 tsp baby capers, drained and rinsed

9 black olives, pitted and halved

125 g ball buffalo mozzarella, drained and diced (optional)

1 handful small fresh basil leaves, washed, to garnish

more details here

Related Post

Roasting Red Peppers is it one of the best ways to enjoy them? ... read it here

You will find a variety of recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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 Midweek ... reflections and thoughts!

I wrote the words below in July 2015

Now today in 2026 perhaps they are more meaningful ... our world is still in turmoil!

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

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

"Life Is For Living"

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

Dream about tomorrow, but live for today.

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

Love turns the ordinary into the extraordinary.

Life's a journey always worth taking.

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

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

Count blessings like children count stars.

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

treasure chest... it lies within your heart.

It's the little moments that make life big.

Don't wait. Make memories today.

Celebrate your life!"

image from here

All the best Jan

Herby Spring Greens : A Low Carb Side Dish

 We all know that veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease. Additionally, they are beneficial for weight control due to their low calorie content. This post definitely has a vegetable theme featuring spring greens, also known as collard greens. Originally available only in spring, spring greens are now available most of the year. Spring green leaves should look fresh, bright green and crisp. Avoid any that are wilting or flabby.

This colourful simple side dish is ready in a flash ... why not try it with grilled fish fillets for a delicious dinner!

Ingredients
Serves Four
15g unsalted butter
1 clove garlic, thinly sliced
1 chilli, deseeded and finely sliced
400g spring greens (collard greens), leaves separated, washed and thickly sliced
14g fresh flat-leaf parsley, chopped, plus extra to garnish
14g fresh mint, chopped, plus extra to garnish

Method
1. Melt the butter in a large wok or frying pan. Add the garlic and chilli and cook, stirring, for 5 minutes until softened.
2. Add the spring greens and herbs and stir-fry for 3-4 minutes until the greens are just tender. If the greens start to stick to the wok, add a dash of water rather than extra butter – the steam will help them cook. Serve garnished with the extra fresh herbs.

Nutritional Details
Each serving provides
3.5g carbohydrate 2.4g fibre 3.4g protein 4.2g Fat
Recipe idea from here

I think the fresh parsley and mint used to garnish the dish really adds the finishing touch.

~ enjoy your day ~

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

All the best Jan

Welcome the 1st of June 2026

It is the month of June,

The month of leaves and roses,

When pleasant sights salute the eyes,

And pleasant scents the noses.

–N. P. Willis (1807-67)

As we welcome June - did you know:-
June used to be the fourth month in the year. Before Julius Caesar came to power, the calendar year only had 10 months. In 46 BC he created the Julian calendar by adding two more months to the year, which made June the sixth month.

June was called the “sera monath” (also known as dry month) by the Anglo-Saxons.

The month of June is believed to be named after Juno the Greek goddess.

The beautiful Rose and Honeysuckle are the birth flowers of June.

June has three birthstones – alexandrite, moonstone, and pearl. Alexandrite is said to represent longevity and health. Moonstones on the other hand are said to bring good luck and are associated with love and passion. Finally, we have pearls, the main birthstones of June. Above all else, pearls represent purity and faith.

If you were born in June, then you’re one of two star signs. If you were born on or before June 20th then you’re a Gemini. Gemini’s are said to be passionate, adaptable, and smart. If you’re born on or after the 21st of June, then you have the Cancer star sign. Those born under the Cancer sign are said to be loyal friends with great emotional depth.

The 5th of June is the World Environment Day, which raises awareness about our environment across the planet.

The 16th of June is Fresh veggies day, to raise awareness about the nutritional value of fresh vegetables and their role in maintaining good health.

June 21st, in the UK and many other countries, (in 2026) is Father’s Day - why not treat him to a slice of Victoria Sponge Sandwich ... it's a low carb recipe, see below

June 21st is also the summer solstice, which heralds the start of summer in the Northern Hemisphere. It’s the day with the most hours of daylight, so enjoy! In the Southern Hemisphere, winter begins at this time.

June is the month of the year that consists of the most daylight hours in the Northern hemisphere. In contrast, it consists of the least daylight hours in the Southern hemisphere.

~ Now onto a recipe suggestion ~

Victoria Sponge Cake

Who can resist this easy, low carb, keto Victoria sponge cake.

It is made of two sponge cakes that sandwich

homemade whipped cream and sugar-free strawberry jam.

It is a classic, British dessert that is perfect for afternoon tea!

see more details here

~ Wishing you a happy June 2026 ~

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

All the best Jan

The last weekend of May 2026 !

It's been said many times before ... but where do the days, weeks and months go? They seem to fly by and now here we are it's the last weekend of May 2026. Whatever your plans are I do wish you peace and happiness this weekend.

I'm sharing these beautiful peony blooms, I hope you like them. Peonies are often described as aristocratic plants and only have a brief but keenly anticipated flowering in late spring to early summer. They are bowl-shaped, white, cream, pink, yellow or red flowers which look so beautiful and are often spicily scented.

All the best Jan

'Thirteen healthiest fish to eat ... according to Registered Dietitians!'

image from here

Fish “is packed with vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke,” says Grace Derocha, a national spokesperson for The Academy of Nutrition and Dietetics. These include omega-3 fatty acids, vitamins D and riboflavin, calcium, iron, zinc, magnesium and potassium. Health organisations such as the NHS recommend that we eat two portions of fish a week. “Fish is a high-quality, lean protein to add to your eating routine for healthy muscles, bones, tissue and skin,” she says.

That said, some people avoid fish because of concerns about sustainability, or a fear of consuming mercury, a neurotoxin that are especially bad for pregnant women and young children, which can be an issue in larger fish. Most types of commonly sold fish are healthy to eat a few times a week, however. "It’s always best to look for sustainable seafood certifications, including MSC to ensure a safe, healthy and accountable seafood supply.”

The NHS says women who are or might become pregnant should avoid:

• swordfish
• marlin
• shark
• raw shellfish
• cold-smoked or cured fish (for example smoked salmon or gravlax, including in sushi), unless it has been cooked until steaming hot.

Inspired to eat more fish, then see the list below of thirteen fish which you could work into your food menu plans. They are in no particular order - what is healthiest for you depends on what your body needs and what the rest of your diet looks like!

Salmon

Tuna

Cod 

Sardines

Halibut

Unagi (Eel)

Oysters

Herring

Prawns

Scallops

Clams

Crab

Pollock

Words above and more details can be seen here

~ xxxxx ~

Are you a fish eater?

I am.

Have you a favourite two fish? (you may have more than two)

My two favourite fish are salmon and cod, but I also enjoy other fish (but not Unagi/Eel)

why not enjoy

Lemon and Chilli Crusted Salmon, with extra fine green beans

see recipe details here

or perhaps

Cod (white fish) Gratin

see recipe details here

Some readers may prefer vegetarian choices, see here
If you would prefer vegan choices, use this link here

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

All the best Jan

Chicken Salad ... you can serve it warm or cold

This chicken salad can be served warm or cold, perfect for a quick healthy supper.

Ingredients 

Serves Two
2 small chicken breasts, boned, skinned and cut in half
cooking oil spray
1 large orange or red pepper, de-seeded and cut into chunks
1 little gem lettuce, leaves separated
50g/1¾oz watercress, tough stalks removed
2 ripe medium tomatoes, cut into small chunks
⅓ cucumber, sliced
1 tsp thick balsamic vinegar
½ small lemon, juice only
sea salt and freshly ground black pepper

Method

1. Season the chicken pieces on both sides with salt and pepper. Spray a large non-stick frying pan with oil and place over a high heat. Cook the chicken pieces for three minutes on each side or until lightly browned and cooked through. Transfer to a plate.
2. Spray the pan with a little more oil and cook the pepper for three minutes on each side or until lightly charred and beginning to soften.
3. Arrange the lettuce leaves, watercress, tomatoes, cucumber and pepper on two plates.
4. Slice the chicken breasts and scatter on top of salad. Drizzle with the balsamic vinegar and squeeze the lemon juice over. Season with black pepper and serve.

Tips

If you want to serve your salad cold, let the chicken and peppers cool completely before adding to the salad. Cover and chill. Dress with the balsamic vinegar and lemon juice just before serving.
From original idea here

Little gem lettuce is a type of leafy green vegetable that can be found in many grocery stores and farmers’ markets. It has thick, crunchy leaves with a mild flavour that is slightly sweet and nutty. The variety is a hybrid of two other types of greens: butterhead lettuce and cos or romaine lettuce.

Little gem lettuce is an excellent source of vitamins A and K and essential minerals such as folate, iron, magnesium, potassium, and calcium. It also contains a healthy dose of dietary fibre that can help keep your digestive system running smoothly. Eating little gem lettuce regularly can help reduce inflammation by blocking some pathways responsible for releasing inflammatory compounds into the bloodstream.

For people with arthritis or other chronic pain disorders, this makes it a fantastic option. Additionally, it’s a strong source of antioxidants, which can guard your cells against damage from free radicals. Finally, its high water content keeps you hydrated and fuller for longer.

Chicken has so many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

However if you'd rather enjoy a salad without meat/poultry have a look at this recipe for a Crunchy Mozzarella Salad, see it here

~ if the weather is nice enjoy your salad outside ~

(image from google)

You will find a variety of articles and recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Cold Soup on warm days ...

Before I start today's post about 'Cold Soup on warm days', I just want to take a moment to thank all readers, and especially those who took time to comment, on yesterdays post, ''Patients prefer AI to human doctors for sensitive disclosures so let’s use this sensibly." Blog stats show it was a very popular and well read post, but if you haven't seen it yet, you can find it here

---------

On warm days many may choose ice cream or a cool drink ... but how about a tasty bowl of cold soup?

Avocado and Cucumber Soup

see more details here

Chilled Pea Soup

see more details here

Gazpacho Soup

see more details here

I hope you may enjoy these suggestions.

If the weather is still a little chilly where you live,

how about a tasty warm vegetable soup - see here

You will find a variety of recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

'Patients prefer AI to human doctors for sensitive disclosures so let’s use this sensibly'

image from google

 "Adapted from BMJ 7-14 February 2026 Professor Charlotte Blease, Uppsala University, Sweden.

Patients are increasingly disclosing information to artificial intelligence tools (AI) and seeking health advice from them. Large language models such as ChatGTP, Claude and Deep Seek, are being used by millions of people to describe symptoms, seek second opinions, or explore stigmatised topics. Yet many clinicians continue to believe that they bring special empathy to the consultation and that sensitive disclosures to them are irreplaceable by technology.

Even in the 1960's, patients spoke more candidly to non-human interfaces than to clinicians. When it comes to alcohol and tobacco use, suicidal ideation, intimate partner violence, sexual behaviour, and workplace stress, paper based or online questionnaires elicit more information than in-person consultations.

In Denmark, 20% of primary care consultations are conducted by digital messaging. Patients say that they prefer to broach embarrassing topics in writing. As the perceived risk of judgement reduces, disclosure increases.

Unlike humans, digital systems can’t signal disapproval through tone, posture or facial expression. They can’t raise an eyebrow, sigh or signal boredom. They don’t hold any social power over the person confiding in them. For patients who fear being dismissed, blamed or embarrassed, such as adolescents exploring their sexuality, adults hiding alcohol dependence, or older patients reluctant to discuss continence or cognitive decline, digital interfaces feel safer than clinicians.

AI tools can even respond conversationally, offering reassurance, suggestions, or next steps. A recent comparative study across 149 simulated primary care cases revealed that an AI clinical interviewer was felt to be more polite, more attentive, clearer in explanation and better at shared decision making than doctors.

The most valuable aspect of AI consultations for patients is the feeling of freedom for being judged. This fear results in the withholding and distorting of information from doctors by patients. Yet this tendency is rarely acknowledged in medicine.

Clinicians often believe that their empathy can’t be matched by a machine. But machines never get compassion fatigue or even just plain fatigue. They offer a non-judgemental space, at all times.

Yet machines have their risks too. There are worries about data safety and the accuracy of advice given. The advice may not be direct enough and may pander too much to the patient’s presumptions. So, since AI is notably better trusted, more skilled, and usually better informed than the individual doctor, how can such technology be adopted into care systems safely and ethically?

AI disclosure could improve early detection, reduce missed diagnoses, and strengthen shared decision making. If AI took a preliminary history from the patient, this would save the clinician time, give a wider symptom and concerns picture for the doctor to act from, and would save patients discussing distressing details under pressure.

A thoughtful and timely reflection. The real takeaway is not that AI is “better” than doctors, but that many patients are searching for a space where they feel heard without fear of judgment. If AI can help people speak honestly about sensitive issues, that can become a valuable bridge to better care. At the same time, compassion, accountability, and clinical judgment remain deeply human responsibilities. The wisest path is probably partnership—AI assisting communication and access, while human doctors provide discernment, ethics, and genuine relational care."

All words above taken from Diabetes Diet Blog here

BMJ reference can be seen here

Do please share your thoughts in the comments below.

All the best Jan

Lemon Ice Cream : Low Carb Recipe : Lovely for Warm Spring Days

If the weather has been warm and sunny where you live why not treat yourself, and the family, to this fresh and creamy low carb/keto dessert. Lovely home-made ice cream, bursting with luscious citrus flavour, and it's sugar free too!

Ingredients
Six Servings
3g carbs per serving
1 lemon, zest and juice
3 eggs
1⁄3 cup / 75ml / 50g erythritol (sweetener)
1¾ cups / 425ml heavy (double) whipping cream
¼ tsp yellow food colouring (optional)

Tips
Quickest made with an ice cream maker - but you don't have to own one, just be more patient before it's ready to eat!

Of course you could 'switch up your citrus! Limes and grapefruit make yummy ice cream flavours, too. If you try a grapefruit, use only one tablespoon of juice for every two servings of ice cream.'

Instructions
Can be found here

Lemons, so handy when cooking

They are oval in shape, with a pronounced bulge on one end, lemons are one of the most versatile fruits around, and contain a high level of Vitamin C. Although the juicy yellow flesh is a little too sour to eat on its own, its citrus fragrance and tartness means it's wonderful combined with all manner of ingredients and dishes, from the sweet to the savoury. The bright yellow skin can be used as well, when zested. Why not make them a kitchen essential! 

You can read more about lemons here

This blog offers a wide variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Bank Holiday ... long weekend

Here in the UK we have a three day Bank Holiday Weekend, and for many school children it also means it's the late May half term week. Yippee do I hear some say ... no more getting up for school, a break from the homework, (unless you have exams), no longer worrying about what to put in school lunch boxes … a more relaxed time ... perhaps enjoy some beautiful late spring flowers !

image from here

Talking of Bank Holidays - do you know their origin? Read more to find out ...

Most of us love Bank Holidays, as for the large majority of us, it means time off work. So who do we have to thank for extra days relaxing at home or seeing friends and family? Where do bank holidays originate from? Well the clue is in the name, let us guide you through the history of bank holidays.

The History of Bank Holidays in the UK
In 1871 the first law was passed to introduce bank holidays by politician and banker Sir John Lubbock. Under the Bank Holidays Act 1871 “no person was compelled to make any payment or to do any act upon a bank holiday which he would not be compelled to do or make on Christmas Day or Good Friday, and the making of a payment or the doing of an act on the following day was equivalent to doing it on the holiday.” 

What does this mean? It means thanks to Sir John Lubbock, a liberal in his time, we got more days off work! Before 1871, we only had 4 holidays: Christmas Day, 1st May (May Day), 1st November (All Saint’s Day) and Good Friday.

In England in 1871, Easter Monday, Whitsunday, first Monday in August and Boxing Day/St. Stephen’s Day became bank holidays.

Scotland & Ireland
Scotland was treated differently because of different traditions, for example at the time, New Year was a more important holiday there. So in 1871, New Year’s Day, Good Friday, first Monday in May, first Monday in August and Christmas Day became Bank Holidays in Scotland.

In 1903, the Bank Holiday (Ireland) Act added 17th March, Saint Patrick’s Day, as a bank holiday, but only for Ireland.

Christmas & New Year’s Day
In England, we had to wait until 1974 for New Year’s Day to become a Bank Holiday. Can you believe it was as late as the 1970’s? Good Friday and Christmas Day were already recognised as holidays in England, Wales and Ireland. In fact they had been customary holidays since before records began.

Comparison To Europe
In the UK the number of Bank Holidays is relatively small compared to other European countries. However it all balances out because in most European countries if their Bank Holiday falls on a weekend, it does not differ to a weekday. This then makes the difference marginal between the UK and other European countries.
Read more about Bank Holidays here and here

For those in the USA it's your Memorial Day Weekend, more details here

If you may be looking for a tasty bank holiday meal, how about:-

Honey Roast Chicken

see the recipe details here

Dear reader, this blog offers a wide variety of articles and recipe ideas, but not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

'Easy ways to cut down on microplastics in your diet'

Microplastics are in what we eat, drink, wear and even the air we breathe !

So how worried should we be about microplastics, and can we change our food choices to limit our exposure?

There is an interesting article here you may wish to read, but below is a list of seven easy ways you can cut down on microplastics in your diet.

1. Don't heat food in plastic containers

2. Drink water from a glass rather than plastic bottle

3. Swap out plastic tea bags for loose‑leaf

4. Buy loose fruit and vegetables

5. Avoid vacuum‑packed meat and fish

6. Choose filtered tap water over bottled water

7. Replace plastic storage containers, utensils and chopping boards over time

--------------

Important
With regard to this post scientists have yet to fully understand the potential long-term impact of microplastics on human health, and while experts summarise that there may well be risks to our health, in 2022, The World Health Organization explained it's hard to reach definitive conclusions because of a lack of reliable data regarding microplastics. An issue they're currently, trying to address. 

We perhaps need to be aware of the potential risks and carry out reasonable steps to try to avoid our exposure ... do please share your thoughts in the comments below.

All the best Jan

Chicken : Pork : Vegetarian - Three Lower Carb Recipe Choices

Sharing three lower carb recipe choices.

Cauliflower Chicken Alfredo

Swap Pasta for Cauliflower

makes a lower carb meal 😊

Ingredients

Serves Four

150 g bacon, diced

650 g chicken breasts (without skin)

50 g butter

4 garlic cloves

200 g baby spinach

350 ml heavy (double) whipping cream

110 g grated parmesan cheese

salt and pepper

550 g cauliflower

Instructions

more details here

Pork tenderloin, bacon, mushrooms, and green beans

cooked together in a creamy garlic sauce with a hint of rosemary.

Simple, delicious and low in carbs 😊

Ingredients

Serves Four

1½ lbs (650g) pork tenderloin or chicken breasts

5 oz. (140g) bacon

7 oz. (200g) mushrooms, sliced

5 oz. (140g) fresh green beans, trimmed and halved

(also known as French beans and haricots verts)

2 garlic cloves, finely chopped

salt and ground black pepper

2 tsp dried rosemary

1 cup (240ml) heavy whipping cream

(also known as thickened cream or double cream)

1 tbsp tamari soy sauce

Instructions

more details here

Feta and Cauliflower One Pan Bake

Vegetarian and Lower in Carbs 😊

Ingredients

Serves Four

1 (2 lbs/850g) large cauliflower, broken into florets

1½ tbsp olive oil, divided

salt and ground black pepper

9 oz./260g (1 2⁄3 cups) edamame beans

1½ lbs (650g) cherry tomatoes

4 garlic cloves, whole and smashed

½ tsp dried oregano

¼ tsp chili flakes, optional

¼ cup (60ml) vegetable stock

10 oz./280g (2 cups) feta cheese

¼ cup/11g (1⁄3 oz.) fresh basil, for garnish

Instructions

more details here

I hope you may try one (or all) of these recipe choices.

This blog offers a wide variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

'The surprising foods that can cause kidney stones'

Kidney Stones are an issue for more than 10% of UK adults and, can be incredibly painful and sometimes lead to infections or weakened kidney function.

Kidney stones have many causes, from genetics to certain medications. But research has also shown they can be impacted by what you eat and drink.

This means people who are prone may be able to use their diet to help stop the condition returning.

How do you know if you have kidney stones?

"Most people who have kidney stones carry them without realising," explains Dr Ivo Dukic, consultant urological surgeon at University Hospitals Birmingham NHS Foundation Trust.

"Small stones can sit quietly in the kidney and there can be no hint anything's wrong."

Doctors often find these 'silent stones' by accident, in ultrasounds or CT scans they're doing for other reasons.

"Over time, some stones will grow or move and lead to the classic symptoms of a sharp pain in the side, blood in the urine, or repeated urinary tract infections," says Dukic.

The pain "typically goes towards the front of the abdomen and can be associated with wanting to pass urine more frequently and rushing to the toilet.

"[Medical] treatment is only needed if they grow, cause pain or urinary tract infections, or put the kidney at risk by blocking its drainage system."

The key change to make

"The main risk factor for getting kidney stones is not drinking enough water or fluids, " says Dukic.

Essentially, the less water you drink each day, the more likely you are to get kidney stones.

Dukic explains that people who are prone to kidney stones should make sure they drink 2-2.5 litres of water each day. That's on top of the fluid you get from other drinks and food.

Foods it could help to cut down on

"Experts and studies disagree about which foods are likely to form different types of stones, and there are very few randomised controlled trials of different diets and kidney stones," says Dukic.

But some foods are known to change the composition of your urine, increasing the concentration of stone-forming minerals or decreasing the substances that help stop stones from forming.

So, regularly eating a lot of some particular foods may increase your chances of getting kidney stones.

High oxalate foods

"The most common type of kidney stone is the calcium oxalate stone. For people prone to these, reducing their intake of foods high in oxalate – a natural compound found in plants – can be crucial, High oxalate foods include spinach, rhubarb, almonds and some other nuts, certain potatoes and beans."

It could help to cut your oxalate intake to under 100mg a day if you suffer from these types of stones, says Dukic.

Foods high in salt

"A high-salt diet – where you're eating more than 6g a day – is a major risk factor, "

That's because salt is very high in sodium, and an excess of this causes your kidneys to excrete more calcium into the urine.

"This high concentration of urinary calcium dramatically increases the risk of calcium-based stones forming," says Dukic.

It's well worth keeping a check on processed and fast food in your diet: "Tinned soups and cured meats are often packed with sodium."

Animal protein

"High amounts of animal protein can increase the risk of both calcium and uric acid stones,  It boosts levels of calcium and uric acid in the urine while lowering levels of citrate, a chemical that helps stop stones from forming."

This goes for all types of animal protein, including red meat, poultry, eggs and fish. Dukic says to try limiting your animal protein intake to 40-50g a day if you often get kidney stones.

Foods that may help protect your kidneys

Calcium-rich foods

Because most stones are made of calcium, there's confusion over whether you should eat much of it.

"People believe they should avoid calcium, but the opposite is true. Calcium is protective, " says Dukic, as it stops oxalates being absorbed into the blood and passed into the urine.

"It's better to get calcium from food sources (like dairy or fortified foods) rather than from supplements, which have been linked to a higher stone risk if not taken correctly with meals."

Fruit and vegetables

"A diet with lots of fruit and fibre lowers the risk of being admitted to a hospital with kidney stones. Generally, we would also recommend eating five portions of fruit and vegetables a day.

"Also, adding lemon or lime juice to food or drink is thought to be beneficial as it contains citrate, which is a natural stone inhibitor."

The NHS says, to add 60ml of juice per litre of water.

Should men be especially careful?

"Men are two to three times, more likely to get kidney stones over the course of their lifetime," says Dukic.

"Men typically have a higher intake of animal protein and salt. However, their increased risk is also likely influenced by biology and genetics.

"Men are more likely to develop metabolic disorders such as obesity and diabetes at a younger age and excrete more calcium and oxalate in their urine.

"A balanced diet with a high fluid intake is the best defence against kidney stones for all genders."

Image above from google - words above from article seen here

ooo xxxxx ooo

Important
Please note articles (and any comments) 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 GP or local health care team/provider.

All the best Jan

'Tree deserts put health at risk, says charity'

People living in areas with a lack of trees are more at risk of ill health, pollution and environmental harm, a UK charity has warned.

The Woodland Trust has analysed the number of trees in towns and cities, along with population density, air pollution and social factors like health inequalities and deprivation, creating a list of "tree deserts" across the UK.

Clacton-on-Sea, Essex came out as the worst-performing town in England, with almost all of its population in areas with critically-low "tree equity".

In response, the local council for the Essex town said the "tree desert" label did not "reflect the reality on the ground".

The best-performing towns and cities in the rankings included Winchester in Hampshire, Royal Tunbridge Wells in Kent, and St Albans in Hertfordshire.

trees around St Albans Cathedral

photo credit - Simon Dedman

"These new figures reveal an injustice that is silently affecting the health of millions of people," said Caroline Gray, Woodland Trust tree equity programme officer.

"More than a million people in the UK are living in these tree deserts, places of critically low tree equity where communities are missing out on the many benefits trees provide.

"That can mean hotter homes and streets, dirtier air, higher rates of asthma and heart disease, and poorer physical and mental health."

The trust also said Holyhead in North Wales and Omagh in Northern Ireland both had entire populations living with a lack of critical urban tree cover.

The Woodland Trust wants more trees planted, as well as stronger protection of existing urban trees.

"We need to stop seeing a tree as this nice leafy thing that's a nice thing to have, and we need to start seeing them as critical green infrastructure," in the same way as traffic lights and utilities, Gray explained.

Tendring District Council in Essex said it recognised the trust's research, but said the charity's methodology was based "heavily on canopy cover" without "identifying specific locations or fully accounting for the extensive planting and investment" being delivered.

A spokesperson said 40,000 trees had been planted in recent years in Tendring, including 1,500 by the council in "our open spaces".

"Many of these trees are still relatively young, meaning their full canopy and environmental benefits will continue to develop over time," the council said.

Last week, the government announced grant funding worth up to £6.5m, to help researchers, nurseries and seed suppliers "strengthen England's tree production".

Above words and image from article seen here

Related Posts

The Mighty Oak Tree and Acorns For Food - read it here

New research proves immense benefits of trees and woodlands for people’s wellbeing - read it here

As always many thanks for taking time to visit and read this blog. Do you like trees, do you have a lot of them in your neighbourhood? Please share your thoughts about this post/article in the comments section below, and most importantly ... enjoy your day.

All the best Jan

Rhubarb is Highly Nutritious ... here are three lower carb recipe choices

 Rhubarb with its elegant stalks of bright pink is perhaps a true symbol of spring. Rhubarb grows from a root that can live for up to 20 years, with some varieties growing stems up to 1.5m long. Choose firm, straight stalks that have a bright red colour. Avoid those that are limp or discoloured, or stalks that are very thick. Older stalks may be a bit stringy, like celery, but spring rhubarb will be tender, so there's no need to peel it. Rhubarb stalks are highly nutritious, containing calcium, manganese, vitamin C, vitamin K, fibre, and a whole host of antioxidants.

Today I am sharing three lower carb recipe choices that use this "fruit". I call it a fruit however, botanically, rhubarb is a vegetable (it's related to sorrel and dock) but its thick, fleshy stalks are treated as a fruit.

Rhubarb Crisp

although in the UK we would call this rhubarb crumble

You can see this low carb and gluten free recipe here

Strawberry and Rhubarb Upside-Down Cake

this is a lower carb recipe with only 4 net carbs per serving

you can see more details here

Rhubarb Fool

A fruit fool is a classic and quite delicious English dessert

please have a look at this lower carb recipe here

I wonder have you a favourite looking recipe out of these three?

Dear reader, this blog offers a wide variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Watercress ... it's champion and impressive!

Champion eyes 18th world watercress eating title

He held 17-time world watercress eating titles and the champion was preparing to defend his title at an annual event celebrating the leafy green vegetable.

The Alresford Watercress Festival in Hampshire marks the start of watercress season in the UK and a highlight of the event is The World Watercress Eating Championships.

"When they say go, you just open a bag and stuff it down, and it's the quickest time that wins, as simple as that really," said Glenn Walsh, from Bishop's Sutton, who was hoping for his 18th title.

Asked if he likes the peppery salad leaves, the champion, nicknamed the "Popeye of Watercress eating", said: "I don't mind a bit of it mixed in with something."

Glenn Walsh said he wins a cup for taking part but it is mostly about the "honour"

He said around 25 to 30 people take part in the contest to munch 80g* of the vegetable in the fastest time.

The festival is a not-for-profit event, hosting entertainment, crafts, food and cookery demos, with any money made being donated to charities, with children's cancer charity Abby's Heroes the main beneficiary.

Walsh said it started as a small festival but has grown into a massive event, attended by thousands of people last year.

He said it means he has competed with people from around the world over the past 22 years.

"I had Chinese radio one time there, I don't think they quite got my sense of humour but there we go," he said.

Speaking to Radio Solent, Walsh said he gets a cup for winning but he really does it for "the honour, I suppose".

Alresford became the centre of the watercress industry in 1865, when the rail line to the Georgian town opened, enabling farmers to get their leaves to market in Covent Garden.

It has since been named the UK's capital of watercress farming.

around 25 to 30 people tend to take part in the contest

Above images and words from article seen here

*Post update : Glenn Walsh did win his 18th title on 17th May 2026 and this year, it was a 100g bag, which was slightly more challenging.

Did you know that watercress has impressive health benefits

Watercress is a powerhouse vegetable that packs several important nutrients but is extremely low in calories. It contains a plethora of antioxidants, which may lower your risk of heart disease and several types of cancer. It’s also a good source of minerals that protect your bones. Additionally, watercress makes a delicious addition to any meal and is a nice change from the usual lettuce or spinach. Though watercress is hardly one of the most popular vegetables, its nutrition profile makes it a stellar addition to your diet, read more here

Recipe suggestions using watercress

Cod Roasted - with watercress sauce and roasted cherry tomatoes - see here

Tuna Steaks Seared and served with a pineapple salsa and watercress - see here

Egg and parsley salad with watercress dressing - see here

This blog offers a wide variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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