Foods to help improve/increase blood flow and circulation

Jillian Kubala MS RD writes:

"Poor circulation is a common problem caused by a number of conditions. Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet. In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.

Here are the 14 best foods to optimize blood flow:

1. Cayenne Pepper
2. Pomegranate
3. Onions
4. Cinnamon
5. Garlic
6. Fatty Fish
7. Beets
8. Turmeric
9. Leafy Greens
10. Citrus Fruits
11. Walnuts
12. Tomatoes
13. Berries
14. Ginger

Other Methods:

While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. 

Here are some other lifestyle modifications that can optimize blood flow:-

• Quit smoking: Smoking is a risk factor for many chronic diseases — such as cancer — and can negatively impact circulation.
• Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart disease.
• Lose weight: Being overweight or obese negatively impacts blood flow and can lead to dangerous complications, such as plaque build up in your arteries.
• Follow a healthy diet: Instead of simply stocking up on particular foods, try switching to a diet rich in healthy, whole foods — such as vegetables, healthy fats and fibre-rich foods — which can improve circulatory health.
• Stay hydrated: Proper hydration is critical to all aspects of health, including circulation. Dehydration can damage endothelial cells and promote inflammation in your body, restricting blood flow.
• Reduce stress: Research proves that stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening or spending time in nature.

Summary:

Following a healthy diet, exercising, losing weight, quitting smoking, staying hydrated and reducing stress are natural ways to improve circulation.

The Bottom Line: 

There are many natural ways to improve circulation, including choosing foods that stimulate blood flow. The antioxidants, nitrates, vitamins and other substances contained in the foods above can have a positive impact on your circulation. What’s more, leading a healthy lifestyle, can boost blood flow and overall health."

The above is only a snippet of Jillian's article.
You can read it in full with all related links here

PLEASE BE AWARE
All articles / posts / studies (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.

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 general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Cheesy Biscuits ... low in carbs, made with coconut flour

These easy, fluffy, cheesy, Low Carb/Keto Cottage Cheese Biscuits are made with coconut flour and are incredibly delicious, with a perfect soft inside and crusty outside from baking in a cast iron skillet.

Ingredients

Just 2g net carbs per biscuit
2 large eggs room temperature
1/2 cup cottage cheese (4% milk fat)
1 cup mozzarella cheese shredded
1/2 cup coconut flour
1 tbsp baking powder
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp garlic powder

Instructions
1. Preheat oven to 400 degrees F. Add 2 tablespoons of butter to an 8 inch cast iron skillet and place in the oven while it preheats.
2. Place all ingredients into a food processor and process until combined and forms a dough.
3. Use a 1/3 cup measuring cup to measure 6 mounds of dough. Once oven is preheated, remove skillet and place mounds in centre of the skillet, touching one another.
4. Bake in a preheated oven for 13-15 minutes until golden brown. Remove and allow to cool for 10 minutes. I topped with a pat of butter over each roll and added back to the oven to melt butter for just a minute or two. The melted butter on top of a warm biscuit is perfection!
5. Store any leftover biscuits in an airtight container in the fridge for up to 3 days or freeze between pieces of parchment paper in a zip-lock bag or freezer container for up to 3 months. Thaw before reheating. To reheat from fridge, warm in microwave for 30 seconds then slice and toast or simply warm in toaster oven at 325 degrees for 5 minutes.

If you need help with weight/measurement conversion, see here

Can I bake these without a cast iron skillet?
Yes if you don’t have a cast iron skillet, you can bake these low carb biscuits on a parchment paper lined large baking sheet pan or use a silicone mat on a baking sheet pan.

Air Fryer Option
Easy Air Fryer Low Carb/Keto Cheddar Cottage Cheese Biscuits.
See details here

Above image, recipe and more details can be seen here

~ enjoy your September days ~

image from google

You will find a variety of recipe ideas and articles 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

September Birth Flower : The Aster

~ The Aster a symbol of love and wisdom, patience and beauty ~

The month of September has two birth flowers, Asters and morning glories and both bring vibrancy to the garden as summer fades and Autumn/fall arrives. Their bright colours are a welcome sight. The aster, with its late-season blooms, provides nectar and a place of rest for migrating butterflies. This post gives more details about the Aster flower meanings and symbolism, a further post about morning glories will follow shortly.

Aster Meanings and Symbolism

• In Greek, aster means “star,” which is a reference to the star-like appearance of the plant’s flowers.
• In ancient Greek and Roman cultures, the burning of aster leaves was believed to scare away snakes and ward off evil spirits.
• They were considered sacred flowers to the Greek and Roman gods. Greek mythology pinpoints the aster’s beginning from the tears of the goddess Astraea.
• Asters have long been a symbol of love and wisdom, patience and beauty. It has also been associated with faith, friendship, and purity.
• Purple asters are considered a royal colour and a symbol of wisdom, white asters represent innocence, red is a sign of devotion and passion, and pink symbolizes love and kindness.
• Some consider asters to be the zodiac flower for Capricorns.
• The flower is given on 20th wedding anniversaries.

The Aster in History
The stately-looking aster is beloved in gardens and homes. Thomas Jefferson enjoyed the China aster (Callistephus chinensis) in particular, growing it on his Monticello estate. The aster has also been the subject of many great works of art, including those by Claude Monet and Vincent van Gogh. Poet Robert Frost used the aster flower as a symbol of hope in his poem, A Late Walk.

The aster has also been involved in cultural movements. A revolution in Hungary in the aftermath of World War I came to be known as the Aster Revolution, during which supporters of the revolution wore asters in their hats and demonstrated in the streets of Budapest. During World War II, asters were placed ceremonially on the tombs of French soldiers.

The aster plant has been used for various medicinal purposes over the years, too. A tincture made from New England asters (Symphyotrichum novae-angliae) was thought to help with respiratory issues. It was once used to help decrease headache pain and hangovers, and as a treatment for epilepsy.

I hope you found this an interesting read, and as the gardeners among us may know, Asters are easy to grow and require very little attention. They bloom in late summer and early Autumn/fall, just when the final bit of summer colour begins to fade away. Plus, with its late-season blooms, the aster provides nectar and a place of rest for migrating butterflies.
Images on this post from google, words above from here

~ monarch butterfly on aster ~

Dear reader, this blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, music and recipes!

Not all articles, or recipes, 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

Cauliflower, Leek and Broccoli Cheese Gratin : Side Dish or Main

Just about everything tastes good in a gratin! Cauliflower, leek and broccoli cheese is a satisfying savoury gratin to serve as a side dish or a main course, and it's one of my favourites.

Ingredients

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

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

Serving suggestions
Steamed White Fish,
Roast Chicken,
Nut Roast,

~ enjoy your September days ~

You will find a variety of recipe ideas within this blog, 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 (more about this here) 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

Sausage, Squash and Apple Traybake Recipe : Try it this Autumn/Fall

This is such a good Autumnal recipe, and one that all ages can enjoy. It's what I would call a favourite family recipe. The grandchildren enjoy sausages, it's not a spicy recipe but a tasty one 😋 and you can choose your favourite sausages to use, if you don't want to use pork ones!

Ingredients

Serves Six
1 small butternut squash, about 750g/1lb 10oz
2 red onions, sliced into rings
2 apples, unpeeled, cored and sliced
12 pork sausages - or sausages of your choice
3 tbsp olive oil
1 tbsp runny honey
1 tsp English mustard
salt and freshly ground black pepper
15g/½oz fresh flatleaf parsley, finely chopped, to garnish (optional)

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Cut the squash into quarters and leave it unpeeled. Remove the seeds then cut each quarter into 5mm/¼in slices.
3. Place the squash a very large baking tray with the onion, apple and sausages. Drizzle with 1 tablespoon oil and season well with salt and pepper. Roast for 20 minutes.
4. Meanwhile, whisk together the honey, mustard and remaining oil in a small bowl. Drizzle over the sausages and vegetables and turn to coat everything in the dressing.
5. Return to the oven for 10 minutes until the sausages are browned and cooked through and the vegetables are tender. Sprinkle over the parsley, if using, and serve.

Tips

i) If you don’t have a large enough baking tray, spread the ingredients out on two trays so they have space to roast and don’t end up steaming.
ii) Serve with extra greens on the side to bulk this out further.
From an idea seen here

~ wishing you happy Autumn days ~

There are 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 (more about this here) 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

A Beautiful Dawn . . .

A beautiful dawn over the Jurassic Coast at Lyme Regis, Dorset, UK

image seen here

Surely with a view like this you feel at peace with the world?

Wherever you may live, I wish you a beautiful new day.

All the best Jan

Minestrone Soup . . . with a mix of healthy vegetables

 

Sharing a recipe by Tom Kerridge. He says this minestrone is perfect for filling your family up with healthy vegetables and helping them towards their five-a-day. It freezes well and makes great leftovers.

This meal when served as six portions provides:-

17g protein, 27g carbohydrate (of which 8.5g sugars), 16.5g fat (of which 7g saturates), 6g fibre and 1.7g salt per portion.

Ingredients
Serves 4 - 6
splash olive oil
200g/7oz streaky bacon or lean back-bacon, rind removed, finely chopped
2 large carrots, peeled and roughly chopped
6 celery stalks, trimmed and roughly chopped
6 garlic cloves, thinly sliced
2 onions, roughly chopped
2 potatoes, such as Maris Peer potatoes, roughly chopped
1 tbsp tomato purée
400g tin chopped tomatoes
1 bouquet garni 
0.75 litres/1½ pints reduced-salt vegetable stock
3 courgettes/zucchini, trimmed and roughly chopped
1 large handful soup pasta 
To serve
1 handful fresh flatleaf parsley, leaves finely chopped
100g/3½oz Parmesan Cheese, finely grated

Method
1. Heat the oil in a large saucepan over a medium heat. Add the bacon and fry for 2-3 minutes, or until cooked and starting to brown.

2. Add the carrots, celery, garlic and onions and fry for 4-5 minutes, stirring often. Add the potatoes and fry for 4-5 minutes, stirring occasionally, until softened.

3. Stir in the tomato purée and cook for 1 minute, then add the tomatoes, bouquet garni and stock and bring to the boil. Reduce the heat, then simmer gently for 30 minutes.

4. Add the courgettes and soup pasta and return to the boil. Reduce the heat, cover the pan with the lid, then simmer for 5-8 minutes, or until the pasta is tender. Discard the bouquet garni.

5. To serve, ladle the soup into bowls, then sprinkle over the parsley and Parmesan.

Recipe Tips

1: Soup pasta shapes were created with a variety of soups in mind. They are smaller than your normal pasta allowing them to act as an ingredient in the soup rather than soaking up all the broth.

Read more here

2: As this soup is ideal for using up any odds and ends of pasta you can just place it all in a food bag and bash with a rolling pin until roughly the same size.

3: You can use this recipe as a base for any soup - vegetables that are in season are usually the cheapest and tastiest.

4: A bouquet garni is a bunch of fresh herbs – 1 sprig of rosemary, 1 fresh bay leaf, and 1 sprig of thyme, tied together with cooking string. It can be bought ready-made.

5: Make up a big batch of soup, even if you’re only cooking for yourself – the rest can be chilled in the fridge or frozen in portions for future meals.

6: Step by step video guide for this recipe is here

~ wishing you a happy day ~

image from google

You will find a variety of recipe ideas within this blog, 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 (more about this here) 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

Shepherds/Cottage Pie - try it the lower carb way with a cauliflower topping

Did you know: -

There is a difference between "cottage pie" and "shepherd’s pie", and it’s in the meat. Shepherd’s pie should only be named as such if it contains lamb, and "cottage" usually applies to one made with beef.' Of course, there is also 'Shepherdless Pie' a popular vegetarian option - see recipe suggestion here

Well, now there is a lower carb alternative to this popular dish. Have a look at Pascale Naessens' take on this dish, where cauliflower replaces the traditional mashed potato topping. A convenient and comforting all-in-one dinner, which can be enjoyed by all the family, just the two of you, or as individual pies! It's perfect for cooking in advance and freezes well.

Ingredients
Serves Four
1 lb (450g) cauliflower
3 (12 oz/325g) yellow onions
3 (6½ oz/180g) carrots
3 garlic cloves
1½ lbs (650g) ground (minced) beef, lamb or turkey
¼ cup (60ml) olive oil
salt and ground black pepper to taste
9 oz. (260g) cherry tomatoes
Instructions

1. Preheat the oven to 350°F (175°C).
2. Cut the cauliflower into florets. Dice the onions and carrots. Halve the tomatoes.

3. Bring a saucepan of water to a boil. Add the cauliflower, garlic, a generous splash of olive oil, and salt and pepper. Cook until the cauliflower is tender.
4. Heat a little olive oil in a skillet on medium-high heat. Add the onions and carrots and cook until tender.
5. Add the ground (minced) beef and cook, stirring frequently and breaking up the meat, until it is browned. Season with a little salt and pepper.
6. Add the tomatoes. Cook for about three minutes, then transfer to a baking dish.
7. When the cauliflower is tender, drain in a colander and return the pot to medium heat. Add a nice splash of olive oil and briefly sautée the cauliflower florets.
8. Mash the cauliflower, preferably with a potato masher so as to keep a little texture. Add olive oil and mix. The more olive oil you add to the mash, the smoother it will be (see tip). Spoon the cauliflower over the vegetable mixture.
9. Bake for 15 to 20 minutes until the cauliflower topping is browned, then serve.

Recipe Tips
Pascale says - don’t be afraid of olive oil! Looking at the total number of calories or the total fat content is simply not the right way to determine if food is healthy or unhealthy. So don’t skimp on the olive oil—it is flavorful, satisfying and good for you.

Reheating - you can prepare this dish a day in advance and keep it in the refrigerator. Reheat it in the oven for 30 minutes before serving.

~ enjoy your day ~

You will find a variety of recipe ideas within this blog, 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 (more about this here) 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

Vintage Cleaning Tips From Grandma!

 

"7 grandma vintage cleaning tips that still ring true today

With all the chemical cleaners you can buy today, it’s hard to imagine that our grandmothers survived without them. But they did – in fact, they thrived!

Our grandmothers made their own set of rules by taking advantage of every natural household cleaner they could find. Vinegar, lemons and bicarb were integral to every cleaning kit, and the results were just as shiny as they are today.

Curious to know how they did it? Well, here are 7 popular grandma cleaning tips, so you can try them out for yourself.

1. Give silver jewellery a once-over with toothpaste

There are endless products you can buy to clean silver: foams, liquids, cloths, baths – you name it. But you might already have everything you need in your bathroom, or at least our grandmas did.

Toothpaste is ideal for cleaning silver jewellery because it often contains bicarb, which is abrasive enough to lift stains, but without being so harsh that it could scratch. And as it’s mixed in with the toothpaste, it’s already in a handy format for application.

Using a soft, dampened toothbrush, simply scrub a pea-sized amount of toothpaste into the silver jewellery, then rinse it clean. But keep in mind, you should only use plain white toothpaste for this; not modern gels or whitening toothpastes. Avoid this method on soft stones, too, such as opals.

2. Buff windows with newspaper

This is a probably one of the biggest grandma cleaning tips out there! Before we had microfibre cleaning cloths, newspaper was the best alternative for cleaning windows. The reason is that it’s lint-free and highly absorbent, meaning it can distribute the cleaner effectively around the glass, without leaving streaks behind.

Grab a couple of sheets of newspaper, scrunch them into a ball, and buff gently over the glass once you’ve applied your cleaner. If you’re looking for a natural cleaner to couple it with, a solution of one-part distilled white vinegar to nine-parts water is all you need. Be careful not to oversaturate the paper, though, or it’s liable to bleed; avoid your frames and sill when cleaning for this reason.

3. Simmer bicarb in burnt pans

Your grandma didn’t have time to scrub burnt pots and pans, so she relied on bicarb! It’s a brilliant cleaner for the same abrasive reasons as mentioned for silver jewellery and, when simmered in a pot, it can help to dislodge baked on grease and grime.

Add a few drops of washing-up liquid to the pot, followed by two tablespoons of bicarb, then half-fill it with water. Simmer it on your hob for 10 minutes to work its magic. Then let it cool, before rinsing and cleaning.

For stubborn scorch marks, you can also apply a gloopy paste of bicarb directly to the stain, leave for an hour, then scrub away.

Dishwasher tablets are a handy alternative today for cleaning burnt pots and pans.

4. Twist lemons on to taps

In true grandma-style, this tip involves next-to-no elbow grease and lets the cleaner do the work for you.

Lemons are acidic, which makes them ideal for breaking down the minerals found in limescale. So, if you’re trying to get rid of the limescale on the nozzle of your taps, simply cut a lemon in half and then twist each end on to the spouts. Leave to sit for 1-2 hours (depending on how thick the limescale is) and rinse away once the time’s up.

Keep in mind that lemons are unsuitable for plated taps, though.

5. Use shoe polish to cover scratches on furniture

An unsightly scratch on the coffee table didn’t faze your grandma. Instead, she’d simply reach for the shoe polish and use that to cover it up. You’d need to have the right shade of brown polish to match the wood, so it’s always best to test this on an inconspicuous area first.

Alternatively, a walnut is an age-old fix for scratched wood, too. Just remove the shell, cut the ‘meat’ of the walnut in half and rub it over the scratch to remove. For darker wood, damp coffee grounds can also do the trick.

6. Use decluttered clothes as cleaning rags

This tip is taken from my own mother, who is also a grandmother, so it counts! Whenever her T-shirts tear or thin, rather than recycling them straight away, she cuts them into shreds to use as cleaning rags.

They’re ideal for odd jobs around the home where you might not want to use your ‘best’ microfibre cloth, such as scrubbing mould from the bathroom wall, or cleaning pet waste from the floor, or wiping grease from the cooker hood.

7. Remove sticker residue with peanut butter

Sticker residue is a real nuisance, whether it’s on a jar you’re trying to upcycle, on the bottom of your shoes, or on the wardrobe you applied a barrage of stickers to as a child (sorry, Mum!).

But there’s an unorthodox fix for this problem: peanut butter. By applying a layer of peanut butter, the oils will break down the glue, allowing it to come away easily. You need only let it sit for 10 minutes or so to make a difference. If it’s not come away in this time, reapply and give it a little longer."

Image from google, words by Katie Mortram from article seen here

Do you/have you used any of these tips?

Do please share your thoughts in the comments.

Happy Cleaning!

All the best Jan

Jicama and Celeriac : Two Low Carb Vegetables You May Wish To Try

Jicama and Celeriac are both low carb vegetables.

Jicama is a starchy root vegetable similar to a potato or turnip. The tuberous root tastes slightly sweet, but it is low in sugar, making it a good carbohydrate choice for people with diabetes and others attempting a low-sugar diet. Originally from Mexico, the jicama is sometimes also known as a Mexican turnip or yam bean.

Although the root is safe to eat, the rest of the plant, including the beans, are toxic.

Low-carb and low-calorie: The high water content combined with low sugar and fat makes this a low-calorie food. When combined with the high fibre content, it makes for a great alternative to higher carbohydrate vegetables.

Nutrient dense: It contains a wide variety of vitamins and minerals, especially fibre and potassium. It also contains a high level of Vitamin C, which acts as an antioxidant and supports the immune system.

Supports a healthy gut: This tuber is high in a prebiotic called inulin.

Prebiotics are a type of fibre stored in our digestive system to feed probiotics, which are healthy bacteria. Keeping this balance also supports overall health and immune function.

Here is a picture of Jicama, and you can read more about this vegetable here and here

Here is a picture of celeriac, more to read here

Do you use either of these vegetables when cooking?
I haven't used Jicama but celeriac is often in my menu plans, in fact I may soon make a Smoked Haddock and Celeriac Layer Bake, you can see the recipe here

~ wishing you a happy and peaceful day ~

You will find a variety of articles and recipe ideas within this blog, 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 (more about this here) 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

A Few Quiet Moments ...

 

Sometimes it's nice to enjoy a few quiet moments.

image seen here

All the best Jan

There are Good People Out There . . .

image from google

Sharing Some Thoughts - There are Good People Out There . . .

In this often crazy and mixed up world we find ourselves in there are many good people. The un-sung heroes very often go un-noticed as they give their time willingly to help others.

Whether you go past charity shops, or visit a local hospital there are volunteers helping out. Some local churches have a weekly Soup Run to help the homeless. It’s not only people who need helping out these days as I’ve seen animal rescue hospitals asking for dog and cat food to be donated.

Of course, if you work full time it is more difficult …..you are no doubt looking for 26 hours in your day just to fit family life in, let alone giving time to help others.

No matter what our situation we can perhaps still help someone. It may just be helping someone cross the road safely …or even when next out shopping you may find someone struggling to lift something down from too high a shelf …why not offer to lift it down for them. It’s the little things in life that can mean so much to people ….we all hurry getting from A to B and often thinking about what is next on our list of things to do. Only natural of course but sometimes isn’t it nice just to stop …take a deep breath …and smile. People may wonder what you’re doing but I bet they will smile too, and just for that second feel a lot better for it.

Jan looking through those rose tinted glasses again? Well maybe but as we all face different ‘pressures’ I’ve found that by taking time out …and helping someone you can make a difference.

All the best Jan

Keep Bones Healthy Over 65's

Keep bones healthy over 65

It's true that our bones tend to lose strength as we get older. But even in later years, there's plenty we can do to prevent falls and fractures.

Stay active

Being inactive makes your muscles and bones lose strength. This increases your risk of osteoporosis, falls and fractures.

Moderate-intensity exercise

People over 65 should try to get 150 minutes (2 and a half hours) of moderate-intensity exercise every week. It's best to do some exercise every day, spread across the day. Doing something is always better than doing nothing. Exercise outdoors if you can and build up slowly.

Moderate activity will raise your heart rate and make you breathe faster and feel warmer.

One way to tell if you're exercising at a moderate level is if you can still talk but can't sing the words to a song.

Examples of moderate-intensity activities include:

• walking
• water aerobics
• ballroom and line dancing
• riding a bike on level ground or with few hills
• playing doubles tennis
• pushing a lawn mower

Activities for strength

You should also try to do activities to improve muscle strength at least twice a week.

This could include:

• lifting weights
• dancing
• carrying groceries
• going up and down stairs
• exercising to music
• heavy gardening, such as digging or shovelling
• yoga

Activities for balance and flexibility

It's also a good idea to do activities to improve balance and flexibility twice a week as this can reduce your risk of falling.

Activities such as yoga or tai chi are best for this. These types of activity can also ease stiffness and unsteadiness associated with painful joints.

You can do activities twice a week that combine moderate-intensity exercise with improving your strength, balance and flexibility or you can do different activities.

You should also try to avoid sitting around for long periods. If you find you have been sitting for a long time, get up and go for a stroll. See more about why we should sit less.

If you have a health condition such as heart disease or arthritis, you may be able to join a suitable group exercise class.

See physical activity guidelines for older adults.

Exercising with osteoporosis

If you have a high fracture risk or spinal fractures caused by osteoporosis, you need to look after your back.

It's especially important to bend your knees when lifting objects. Avoid movements that involve awkward bending and lifting movements.

You may need to be cautious about some types of high impact exercises. Your GP can advise you about this.

Eating for healthy bones

Some people find their appetite starts to drop as they get older. Eating less can make it more difficult to get the nutrients you need to keep muscles and bones healthy.

Staying active will help to keep your appetite up. But if you don't feel like eating much some days, it's still important to try to stick to a healthy, balanced diet.

For healthy muscles and bones, you need calcium, vitamin D and protein:

• calcium keeps our bones and teeth healthy
• vitamin D helps our bodies to absorb calcium
• protein is important for muscle maintenance

Another reason to eat a balanced diet is that it will help you to maintain a healthy body weight. Being underweight is linked to a higher risk of fractures.

Find out about healthy ways to gain weight.

If your diet isn't as good as it should be, you may want to consider taking a dietary supplement.

Go for one that contains calcium and vitamin D. Your GP or pharmacist can help you choose one that's suitable for you.

Some medicines can affect your appetite. If you think a medicine you're taking may be affecting your appetite, perhaps because it makes you feel nauseous, talk with your pharmacist or GP. They may be able to suggest an alternative.

See more about food for healthy bones.

Vitamin D

Vitamin D is important for both strong muscles and healthy bones. Our bodies make vitamin D from the action of the summer sunlight (from late March/April to the end of September) on our skin. All adults are advised to consider taking a daily vitamin D supplement, particularly during the winter months (October to March).

People who are not often exposed to the sun should take a daily vitamin D supplement throughout the year.

These include people who:

• are not often outdoors, such as those who are frail or housebound,
• are in an institution, such as a care home
• usually wear clothes that cover up most of their skin when outdoors

People with dark skin, such as those of African, African-Caribbean and south Asian origin, might not get enough vitamin D from sunlight, so they should consider taking a supplement throughout the year.

Find out more about vitamin D.

Some foods contain vitamin D. These include oily fish such as mackerel and salmon, eggs, foods fortified with vitamin D such as fat spreads, and some breakfast cereals.

But it's difficult to get enough vitamin D from food alone.

If you have osteoporosis, your GP may prescribe a calcium supplement, too.

Other ways to protect your bones

Other things to consider to help prevent falls and fractures:

• quit smoking and try these tips to help you cut down on alcohol
• go for an eye test – poor eyesight can affect mobility and balance
• get your hearing checked – ear problems can affect your balance
• look after your feet – foot pain can affect your mobility
• review your medicines with your GP or pharmacist – some medicines can make you feel dizzy or drowsy
• make your home safer to avoid accidents

It's important you do not stop taking a medicine without getting advice from a qualified health professional.

Read more about preventing falls.

If you've broken a bone, a fracture liaison service can help you prevent further broken bones and keep your bones healthy.

Ask your GP surgery if there's a fracture liaison service in your area.

More information

Exercises for bone and muscle strength (video and PDF) on the Royal Osteoporosis Society website

Above from NHS UK site here

Related Post

Food For Healthy Bones - see here

PLEASE BE AWARE
Articles / studies (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.

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 general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Root Vegetable Toad-in-the-Hole . . . have you tried it yet?

Toad in the hole has been served since the 18th century. While there is an ongoing debate as to how its name came about, it is widely accepted that the dish was developed by lower-income families as a way to get the most out of what was an expensive commodity back in the day: meat.

Toad in the hole makes for a versatile dish. While the classic English banger (sausage) has ensconced itself as the most commonly used meat that goes in it, recipes exist for toad in the hole that includes offcuts of beef, as well as mutton and lamb kidneys. Literally any meat can be used to make toad in the hole given its simple construction of batter with a protein source poking out at the middle.

During World War II and immediately after it, the dish would feature the inexpensive meat that fed the Allied war effort: spam. However, it did not dislodge the English banger (sausage) as the preferred and beloved protein source that goes with it to this very day.

Yes, Toad-in-the-hole is a British family favourite, and the version I share today 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 or mashed swede/rutabaga
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/mashed swede, 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 articles and recipe ideas within this blog, 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 (more about this here) 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

September Is Happy Cat Month!

I'm changing the tempo of posts with this one, because I'm talking about cats. I know many of you have cats as pets, some of my family have them as pets too. Like them, love them, hate them, or perhaps you're indifferent to them, or even allergic to them September Is Happy Cat Month!

"They’re fuzzy, they’re adorable, they invade our lives and take complete command of it and we are their willing slaves. Of course we’re talking about that most amazing house pet, the cat.

These animals have lived alongside humans for almost as long as dogs, and have served purposes as important. From companionship to pest control, they’ve been a wonderful addition to our lives, and Happy Cat Month celebrates all they’ve done, and reminds us of what we should do to make sure we have a happy cat.

History of Happy Cat Month

Happy Cat Month is brought to us by the CATalyst Council to help spread education and awareness about the health, welfare, and importance of companion cats. There’s a misconception that cats are incredibly self-reliant, and just don’t need the kind of molly-coddling you find with dogs. The truth is that cats are incredibly social animals, and they require the same level of care and attention that we lavish on our dogs. But the current idea of what a cat is, is causing a problem, where cats aren’t as enriched, loved, and taken care of health wise as is needed.

The CATalyst Council was was formed after two meetings, Re-Branding Felix and the CATalyst Summit. On the heels of these events the non-profit entity was formed with a focus on Veterinary Medicine, Shelter/Animal Welfare, members of industries related to the organizations efforts like Cat Fanciers, the Media, and various commercial companies. Since its formation they’ve been working to advance the image of cats as caring, affectionate, and needing of human care as much as any pet. Through their efforts they work to bring awareness to cat owners to get their cat’s quality veterinary care, preventative medicines, and that products for cats are safe and suitable for our feline friends.

How to celebrate Happy Cat Month

Think about the last time you took your cat to the vet. When did it happen? Has it been a month? 3? A year? Almost certainly it’s been too long, if your cat hasn’t had a check-up in the last 6 months, it’s time to get one scheduled. Happy Cat Month is also a great opportunity to take some time pouring over what you’re feeding your cat and making sure the ingredients are wholesome and not just filler, and then spending some quality time with your furry friend. Remember, cats love to play and love human attention as much as any pet, so spend Happy Cat Month building a new relationship and new habits with our feline overlords!"
Image above from google and words above from article seen here

Related Post

What Is It With Cats and Boxes - read it here

Simba so cute, and happy, in a box

I hope you enjoyed this slightly different post ... do you have a cat? Will you be celebrating happy cat month with a few extra cuddles? Perhaps he/she enjoys sitting or playing in a box? Do please share your thoughts in the comments.

All the best Jan

'What to eat if you discover you’re prediabetic' ... here's a guide to the right diet to follow

Sharing an article from Ceri Roberts

"Diet plays such a crucial role in managing – and, in some cases, reversing – prediabetes that you ignore it at your peril. The condition increases the risk of cardiovascular disease and stroke by at least 30 per cent for men and up to 50 per cent for women. Up to 70 per cent of people with prediabetes will go on to develop diabetes – unless they change their diet and lifestyle and take steps to reverse it.

What you eat has never been more important. Here’s a guide to the right diet to follow.

What is prediabetes?

Also known as non-diabetic hyperglycaemia, it’s a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.

The risk factors for prediabetes are broadly similar to those for Type 2 diabetes – particularly being overweight or obese and over the age of 45.

Prediabetes is estimated to affect around 5.1 million people in England, according to Diabetes UK. In people under 40, there has been an increase of almost a quarter in the same period – and experts fear that this is just the tip of the iceberg. According to Diabetes.co.uk, around seven million people are estimated to have prediabetes in the UK.

Why is my diet important in managing pre-diabetes?

Dr David Cavan, a consultant endocrinologist and the author of How to Reverse Type 2 Diabetes and Prediabetes, says: “Prediabetes doesn’t need medication. It doesn’t need exercise. The most important thing is that people need to change what they are eating. Doing this very powerfully treats, and can reverse prediabetes, in a very high number of people.”

Many leading experts in diabetes and prediabetes recommend following a low-carbohydrate diet which involves excluding white grains, sugar and starchy foods in favour of lean meat, vegetables and legumes. One of those experts is Dr David Unwin, who pioneered the approach in the UK and found that 93 per cent of his patients with prediabetes restored their blood sugars to normal after following the diet for two years.

Recommended foods for prediabetes

In order to help bring blood glucose back into balance, build meals around the following foods:

Lean proteins
Fish
Eggs
Dairy such as yogurt, cheese, cottage cheese, milk
Tofu and pulses such as lentils and chickpeas

“Getting adequate protein, and spreading protein across the day is vital,” says Carin Hume, a consultant dietitian. Aim to include a good source or protein with every meal.

Have two servings of fish each week and no more than 70g of red meat per day, but you can also include eggs, yogurt, cheese, cottage cheese, milk, tofu and pulses such as lentils and chickpeas to boost your protein intake.

Vegetables

“Fill your plate with protein and vegetables, particularly leafy green vegetables, and have what I would call a ‘good old fashioned meat-and-two-veg’ type of meal, rather than a rice-or pasta-based meal,” says Dr Cavan. Add salad or vegetables to at least two of your meals and choose as many different varieties as possible to feed your gut bacteria.

Fibre-rich foods

High-fibre beans and pulses such as lentils and chickpeas
Grains such as buckwheat, quinoa and barley

Research shows that a high-fibre diet can improve glucose metabolism, but Hume warns that many of us aren’t eating enough. As well as vegetables and salads, build high-fibre beans and pulses into your diet.

Healthy fats and omega-3s

Olive oil
Avocado
Oily fish
Nuts and seeds, such as flax and chia

Choose healthy fats, particularly heart-healthy monounsaturated and polyunsaturated fats from olive oil and avocado, oily fish and nuts and seeds. An increasing body of research now advocates eating full-fat dairy to help manage blood glucose. Eating nuts can help to improve blood sugar control, and one study found that eating seeds such as flax and chia has the same effect.

Food and drink to avoid with prediabetes

Liquid calories including juices, sugary drinks, smoothies
Alcohol

“Try to make water your main drink, and only consume alcohol in moderation, says Dr Cavan. “I see a lot of people making fruit smoothies because they think they are really healthy, but you can have a huge amount of sugar in a smoothie.”

Processed and refined foods

Flavoured yogurts and sauces
Refined sugars (found in most shop-bought cakes and breakfast cereals)

Consuming a lot of ultra-processed foods (UPFs) increases the risk of developing Type 2 diabetes – perhaps by as much as 15 per cent. “Most UPFs are highly palatable and easy to overeat,” notes Hume.

Avoid foods which contain refined sugars, such as cakes, biscuits, breakfast cereals and sweets, along with those which often contain large amounts of hidden sugars, such as flavoured yogurts and sauces. Instead include protein in every meal and fill half your plate with vegetables or salad.

Managing portion sizes

“Portion size is important, especially in reducing calorie intake to help with weight loss,” says Hume. On that note, “it may be better to enjoy ‘treat foods’ when eating out as this can make portion control easier, especially if you share dishes and desserts.”

If the thought of cutting out all the sugars and starchy foods feels too much, Dr Cavan recommends using a blood glucose monitor to see exactly how your body responds to the foods you eat. This might make you pause before reaching for the biscuit tin.

“This will show you instantly which things are pushing up your sugar levels,” says Dr Cavan. “You can quickly see what you can get away with, and this is so variable. For example, some people can have a small amount of potato and they don’t see any effect, while other people can’t.”

FAQs

Is fasting helpful for prediabetes?

Research suggests that fasting or time-restricted eating can help to improve blood glucose control and potentially prevent or treat prediabetes.

“Prolonging your overnight fast can help reduce the insulin levels in your bloodstream, which helps to counter the pre-diabetes disease process,” explains Dr Cavan. “The main form of fasting that I suggest is to skip breakfast on two or three days (or more) per week. This type of 16-hour fast can be very helpful, especially for people who aren’t hungry in the morning.”

How will I know if I have prediabetes?

“The only way you can tell if you have prediabetes is by asking your GP for a routine blood test,” says Dr Cavan. “When you have prediabetes you have a blood sugar level that’s slightly higher than normal, but nowhere near high enough to cause any symptoms, such as being very thirsty or tired, or passing a lot of urine.”

Your doctor will measure your HbA1C level, which shows your average blood glucose levels for the previous three months. If your HbA1C reading is between 42mmol/mol (6 per cent) and 47mmol/mol (6.4 per cent), this indicates prediabetes. Over 48mmol/mol (6.5 per cent) suggests diabetes."

Related Articles/Posts
Diabetic or Prediabetic : Here Are Eleven Foods To Avoid - read it here
What is prediabetes and how can you reverse it? - read it here
Diabetes News : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs - read it here

~ xxx oooo xxx ~

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy...

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

Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) 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