July : Enjoy National Blueberry Month

I do hope you have been enjoying some blueberries during July because it is known as National Blueberry month, don't worry if you haven't, you still have time!

Do you like blueberries? I often enjoy them simply served with double (heavy) cream... and I may add a few strawberries to the mix too!

Of course there are many low carb recipes that make good use of blueberries:
Here are five:-
Blueberry and Cinnamon Omelette, more details here
Blueberry Courgette (Zucchini) Cake with Lemon Frosting, more details here
Cheesecake with Blueberries, more details here

Blueberry Chaffles, more details here
Blueberry Coconut Cake, more details here

Some Tips for Preparing Blueberries
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin's surface. If you know the source of either wild or organic berries try not to wash them at all.

When using frozen berries in recipes that do not require cooking, thaw well and drain prior to using.

Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe.
Read more about blueberries here

thank you for visiting this blog

~ enjoy your 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 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

Diabetes News : Wimbledon finalist Alexander Zverev is using his tennis success to raise diabetes awareness

Alexander Zverev has more than just defending champion Jannik Sinner to deal with today, Sunday in the Wimbledon final.

The 29-year-old German has Type 1 diabetes, which requires him to monitor his glucose levels and, if needed, inject insulin during matches.

Zverev, who won the French Open and is seeking back-to-back Grand Slam titles, uses an insulin pen when needed to jab the top of his thigh during changeovers on court.

Here's some more information about Zverev and the disease.

Zverev was diagnosed with Type 1 diabetes at age 4

Zverev disclosed in 2022 that he has Type 1 diabetes, having been diagnosed at age 4. He had previously kept it quiet. If he needed an insulin jab during a match, he'd do it privately during bathroom breaks.

The announcement coincided with him launching a foundation, to help children in particular.

“If we as a foundation, and me just as a tennis player and somebody who has diabetes, can help even just a single kid or a single parent, I’ll be the happiest person in the world,” Zverev said after an early-round victory at Wimbledon. “There’s a lot of great athletes, there’s a lot of actors, musicians, who have diabetes. It shows that with diabetes there shouldn’t be any limits.”

Glucose sensor problem at tournament

At a Wimbledon warmup event in Halle, Germany, Zverev said his glucose sensor gave him an incorrect reading at his semifinal match against Taylor Fritz. Because it showed falsely high levels, he accidentally injected too much insulin.

When he figured out the problem, Zverev consumed 350 grams of sugar through glucose gels in the first hour of the match to normalize his blood sugar levels. He reported feeling “awful" and lost the match in three sets.

“The company’s investigating it, looking into it,” he said at a pre-Wimbledon press conference, referring to the firm that makes the sensor. “I’ve been using it for 10-plus years. This is the first time ever it happened."

The sensors are life changing, he noted.

“Those things are still very, very useful for a diabetic, make the life of a diabetic much easier than without them,” he added. “It was very unfortunate for me that it happened, but I think as a product, it still is very helpful for millions of diabetes patients.”

Zverev has permission from Grand Slam tournaments, the All England Club confirmed, to use his phone during matches to check his glucose levels. His sensor relays readings to the phone so that Zverev doesn't need to do finger-prick blood tests. Otherwise, phones are not allowed on court.

Other high-profile athletes with Type 1 diabetes

NHL Hall of Famer Bobby Clarke played his whole career with Type 1 diabetes, and current NHL player Max Domi also has the chronic disease.

Baltimore Ravens tight end Mark Andrews, diagnosed in childhood, frequently checks his blood sugar levels during games.

Former NFL quarterback Jay Cutler was diagnosed with Type 1 diabetes in his mid-20s, as was Olympic champion swimmer Gary Hall Jr.

See a list of sports people with diabetes here

Advocates say visibility is important, and not just in sports.

A year ago, Mattel introduced its first Barbie representing a person with Type 1 diabetes. She wears a continuous glucose monitor — to track blood sugar levels — on her arm while holding a phone displaying an accompanying app...see here

Facts about Type 1 diabetes

It was once called “juvenile diabetes” because it most often occurs in children and teenagers. An estimated 9.2 million people have Type 1 diabetes, according to the International Diabetes Federation.

The U.S. Centers for Disease Control and Prevention notes that with the disease, “your pancreas doesn’t make insulin or makes very little insulin. Insulin helps blood sugar enter the cells in your body for use as energy. Without insulin, blood sugar can’t get into cells and builds up in the bloodstream.” Insulin shots are required to manage the blood sugar levels.

Above article seen here

I'll be back later with a post edit of the final result! 

* Post edit Sinner beat Zverev *

All the best Jan

This Weekend ...

River Thames in Caversham, Berkshire

photo credit - emma h

This weekend I'm keeping cool and just chillin,

I may spend some time watching Wimbledon and the World Cup,

... how about you?

All the best Jan

Mediterranean Salad : Vegetarian : Gluten Free

Bursting with bright Mediterranean flavours and colour,

this is a brilliant salad to serve at a barbecue or as a side with dinner.

Ingredients
Serves Four
For the dressing
80g/3oz tomato (about 1 regular-sized tomato)
1 large garlic clove
1½ tsp dried oregano
1 medium shallot (approx. 80g/3oz), finely chopped
1 unwaxed lemon, zest and juice
2 tbsp extra-virgin olive oil
1½ tsp sea salt flakes
freshly ground black pepper
For the salad
400g tin chickpeas (240g drained weight)
100g/3½oz cucumber, cut into 2cm/¾in cubes
100g/3½oz cherry tomatoes, cut into 2cm/¾in cubes
1 green pepper, deseeded and cut into 2cm/¾in cubes
80g/3oz stoned Kalamata olives, cut in half
15g/½oz parsley leaves, washed, dried and roughly chopped
150g/5½oz feta

Method

1. To make the dressing, coarsely grate the whole tomato into a large mixing bowl to catch all the juice and flesh, then finely grate in the garlic.
2. Whisk in the oregano, shallot, lemon zest and juice, and olive oil. Season with the salt and some pepper and set aside.
3. To make the salad, drain and lightly rinse the chickpeas in a sieve. Give them a little shake to get rid of any excess water then stir them into the dressing.
4. Add in the chopped cucumber, tomatoes, green peppers, olives and parsley, stir well and check the seasoning. Finally, crumble in the feta, give it one last gentle stir, then serve.
From idea seen here

Did you know - Chickpeas are a good source of protein which is instrumental in maintaining a healthy immune system. Protein is also the building block of hair, skin, and nails, and helps build muscle tissue.

The macronutrients contained in chickpeas are vast. Chickpeas are an excellent source of vitamin B6 and folate. You will also get a healthy dose of vitamin C as well as thiamine, riboflavin, niacin, and pantothenic acid.

Healthy minerals in chickpeas include manganese, phosphorus, copper, iron, magnesium, and a small amount of potassium, selenium, and calcium. Manganese protects against free radicals that can cause damage to your body’s cells.

Chickpeas are an excellent source of fibre. They are high in fibre, making it a heart-healthy food. Studies have shown that people who eat fibre-rich diets are at healthier weights and have a reduced risk of heart disease and cancer.

One tablespoon of chickpeas contains eight grams of carbs, so if you follow a keto or low carb diet / lifestyle please bear this in mind and eat chickpeas sparingly, if you should choose to eat them at all.

~ summer flowers to wish you a happy day ~

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

Did You Know ?

Sharing three random facts ... as a tea drinker I enjoyed the third one :)

Australia has over 10,000 beaches. You could visit a new beach every day for over 27 years! Read more here

Aegilops, at eight letters long, is the longest word whose letters are arranged in alphabetical order. Read more about Aegilops here

The tea bag was an accidental invention. This occurred in 1908 when tea merchant Thomas Sullivan distributed his tea samples in small, silken bags. His customers, not understanding that these were samples, dunked them, and suddenly Sullivan was swamped with orders for his “tea bags!”. There is some debate about this and you can read more here

This blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes. However, not all the recipe ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (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

Mozzarella, Peach and Tomato Salad : Lovely for Summer

The words summer and salad seem to go together so well - so do the ingredients used in this recipe. A colourful peach and mozzarella salad is just perfect for when juicy peaches and tomatoes are at their seasonal best. It is so simple to make, but the fresh summer flavour combination of creamy mozzarella, sweet stone fruit and tangy tomatoes really will impress. For a delicious taste of summer please read on.

Ingredients
Serves Six
4 ripe peaches, halved, stoned and sliced
120g sweet mixed baby tomatoes, halved
2 tomatoes, sliced
15g fresh basil leaves
½ lemon, juiced
3 tbsp. olive oil
250g mozzarella
½ red chilli, deseeded and thinly sliced

Method
1. Put the peaches and tomatoes in a large bowl. Add half the basil, the lemon juice and 2 tbsp. olive oil; season and toss together. Transfer to a serving plate.
2. Tear the mozzarella over the salad and scatter over the chilli and remaining basil; season. Drizzle with the remaining oil.

Nutrition per serving
Carbohydrate 7.3g Protein 8.3g Fat 13g
From an original idea here

For readers who are not experiencing summer weather at the moment, you may prefer a Cheesy Bean and Lentil Bake - see the recipe here

~ wishing all readers a happy day ~

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. 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

'Be Aware' : Ramipril and bisoprolol users issued 'essential advice' for this week by UK government

Millions of people who take commonly-prescribed medications in the UK have been issued "essential advice" by the UK government, which is very relevant this week, as hot temperatures for many areas have been forecast (but is relevant in any hot weather!).

Among the medications flagged by the Medicines and Healthcare products Regulatory Agency (MHRA) are ACE inhibitors and beta-blockers. There are also many more medicines mentioned by the agency, which are noted below.

Ramipril is an ACE inhibitor widely used to treat high blood pressure and heart failure. And bisoprolol is among the most commonly-used beta blockers, which are used to treat angina, high blood pressure and heart failure, among other things.

On June 26, the MHRA issued advice on protecting your medicines during extreme heat and staying safe as the UK endured a heatwave of extreme temperatures which peaked at a record 37.7C and led to school closures. 

This week, the temperatures are again expected to top 30C and reach as high as 34C in parts of the UK by Wednesday and Thursday.

Alison Cave, chief safety officer at the MHRA, said: "It’s easy to forget that medicines left in the heat – in cars, bags, or on sunny windowsills – might not work properly when you need them. Some medicines can also make you more likely to burn in the sun, feel dizzy, or get dehydrated, especially if you’re taking diuretics or have a condition like asthma, heart disease, or diabetes."

Why does heat affect medicines?

The MHRA says most medicines need to be stored at temperatures below 25C. At the end of June, many of us will have experienced rooms at home, workplaces or schools reaching and exceeding these temperatures. Heat "breaks down the active ingredients in medicines", the MHRA explains, and warns that medicines that need to be kept in the fridge "are especially vulnerable to heat". If medicine is affected by heat, it may not work properly.

Medicine can also affect how your body copes with heat

While we all know that your body loses more water through sweating when we're hot, the MHRA explains that "some medicines can make this worse, or make it harder for your body to cope with heat".

It specifically highlights some medicines, saying: "Blood pressure medicines such as ACE inhibitors, beta-blockers, or calcium channel blockers can also make it harder for your body to regulate temperature, especially during sudden hot spells. ACE inhibitors can even suppress your natural thirst response."

Commonly used ACE inhibitors in the UK include ramipril, captopril, enalapril and others. Commonly used beta-blockers include atenolol, bisoprolol, propranolol and others.

But the MHRA also adds that people taking the following medications should also be aware of a potentially intensified impact in hot weather:

• "Some diabetes medicines, including insulin and metformin, also increase the risk of dehydration or make early symptoms harder to spot."
• "Antipsychotic medications, such as olanzapine or quetiapine, or stimulant medications for attention disorders can increase your body temperature, making you overheat more easily."
• "People taking diuretics, or ‘water tablets’, such as furosemide, are already losing more fluid through urination."

And it adds that some common medicines can even make you more susceptible to sun burn, including some antibiotics, diuretics, antidepressants, or skin treatments for acne or eczema.

Signs and symptoms of dehydration

Dehydration can cause dizziness, headaches, tiredness, confusion, and dark urine. This is particularly dangerous for older adults, young children, and people with heart or kidney conditions. If you start to feel unwell in the heat, move somewhere cooler, sip water slowly, and seek medical advice if you don’t feel better quickly.

How to keep medicines safe in the heat

The MHRA advice on keeping medicines safe in the heat includes:

• Store medicines somewhere cool, dry and out of direct sunlight
• Avoid leaving them in cars or in bags left in sunlight
• Know the signs of heat-related illness
• Stay hydrated and listen to your body
• Take extra care in the sun if your medicine makes your skin more likely to burn
• Read the leaflet and speak to a healthcare professional if you have any questions.

Above from article seen here

Related Posts

Heatwave Warning : Be aware of some common medications that can increase the risk of overheating and dehydration : read it here

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

When It's Hot Stay Hydrated, read it here

Please be aware that 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, pharmacist or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan

Strawberry Cheesecake ... so tasty and hard to resist !

I have always enjoyed cheesecake, and even when living the LCHF lifestyle I still enjoy them, as an occasional cheesecake treat! Here is a lovely no bake strawberry cheesecake recipe you may enjoy. I first came across it back in 2014, and yes, the recipe has certainly been passed around - it is a great one to share.

Here is the simple and tasty recipe, it only takes a few simple ingredients, and a few minutes, before you can enjoy this cheesecake:

No-bake strawberry cheesecake:
Ingredients
Serves 4
4 ounces cream cheese, softened
¼ cup heavy (double) whipping cream
¼ cup Greek yogurt (or sour cream)
½ teaspoon vanilla extract
Sweetener equivalent to 1/4 cup sugar
6 strawberries, chopped
½ cup chopped pecans

Method
In medium bowl, blend cream cheese at low-speed until smooth. Add cream, yogurt, vanilla and sweetener and blend until thick and smooth. Add strawberries and blend until the strawberries have released some of their juice and coloured the batter pink. Taste for sweetness and adjust if needed.

Divide chopped nuts into each of 4 6-ounce ramekins. Using an ice cream scoop, divide cheesecake batter among ramekins (around 1/3 of a cup). Serve immediately or refrigerate for 1 hour for thicker texture.

So if you are a cheesecake fan or just fancy giving this recipe a try … please do
If you should need help with measurement equivalents look here

~ water lily a July birth flower ~

read more 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

Phew! It's hot! 'How am I meant to sleep in the heat?' . . . some tips

Currently in many countries people are saying ...

'Phew! How am I meant to sleep in this heat?'

Getting a good night's sleep when temperatures are high is difficult but not impossible.

There are ways to make it easier. Here are some tips based on expert advice:

• No napping – We know you feel lethargic, but in the heat sleepiness can be precious. Save it for bedtime
• Keep to routines – Don't throw it all out the window just because it's hot. Do the things you normally do before bed
• Remember the basics – Draw the curtains or blinds during the day. At night, open all the windows before you go to bed to get a breeze through your home
• Use thin sheets – Reduce your bedding but keep covers handy. However, hot it is in your bedroom, your body temperature will fall during the night. That is why we sometimes wake up feeling cold
• Use a fan and chill your socks – It sounds odd, but put a pair of socks in the fridge and wear them in bed. Cooling your feet lowers your overall temperature.

The above tips and more can be seen here

Have you any tips for sleeping in the heat?
Do please share them in the comments.

~ it's important to keep hydrated ~

Related Post
It's Hot : Stay Hydrated : These Foods May Help You - read it here

For those readers not experiencing the heat at the moment but still having problems sleeping this article may help
If Sometimes Sleep is Elusive - Getting Quality Rest Helps - see here

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

Foods to Fight Inflammation - Here Are Five Suggestions

Have you ever sprained your wrist, bumped your head, or had any sort of injury that caused swelling? This sort of inflammation is healthy and the body’s response to injury or infection. 

Conversely, chronic inflammation, or prolonged inflammation, can lead to a host of health issues including heart disease, diabetes, arthritis, and even cancer.

Making mindful dietary choices can help mitigate inflammation and promote overall health and well-being.

Here are five foods you can incorporate into your diet to help decrease chronic inflammation in the body:

1. Turmeric
Turmeric is a bright yellow spice commonly used in traditional medicine for its potent anti-inflammatory properties. It contains a compound called curcumin, which has been shown to inhibit inflammatory pathways in the body and reduce the production of inflammatory molecules. Studies have shown that curcumin supplementation can alleviate symptoms of inflammatory conditions such as arthritis, irritable bowel syndrome (IBS), and metabolic syndrome. Adding turmeric to curries, soups, stir-fries, or smoothies can provide a flavorful way to reduce inflammation and support overall health. It’s best to combine curcumin with agents such as piperine (found in black pepper) to enhance its bioavailability and maximize its anti-inflammatory properties.

2. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants called polyphenols, which have anti-inflammatory effects. These compounds help neutralize free radicals and reduce oxidative stress, which mitigates inflammation in the body. One group of polyphenols is called anthocyanins, which are responsible for the color of berries and contain anti-inflammatory properties. Additionally, berries contain fiber and vitamin C, which further support immune function and reduce inflammation.

3. Fatty Fish
Fatty fish such as salmon, mackerel, sardines, and trout are rich sources of omega-3 fatty acids, which have potent anti-inflammatory properties. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help reduce inflammation by inhibiting the production of inflammatory molecules called cytokines and prostaglandins. Regular consumption of fatty fish or omega-3 supplements can decrease levels of inflammatory markers in the body, lowering the risk of chronic diseases like heart disease and arthritis. Studies show that our bodies “break these fatty acids down into compounds called resolvins and protectins that help manage inflammation. These compounds limit our inflammatory response and sweep away damaged cells.”[3] We suggest seeking local or wild-caught fish if possible, as high quality fish supports our health, ethics, and environment.

4. Ginger
Ginger contains bioactive compounds such as gingerol, shogaol, and paradol, which are believed to have anti-inflammatory properties. These compounds have been studied for their ability to inhibit the production of pro-inflammatory molecules in the body, such as cytokines and prostaglandins. Additionally, ginger contains antioxidants, which can help neutralize free radicals and reduce oxidative stress, another factor that contributes to inflammation.

5. Olive Oil
Olive oil is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, as well as phenolic compounds such as oleuropein and hydroxytyrosol. These components are believed to contribute to olive oil's anti-inflammatory properties. MUFAs have been shown to reduce inflammation by modulating immune responses and decreasing the production of inflammatory cytokines in the body. Incorporating extra virgin olive oil into the diet as a primary fat source can help mitigate inflammation and promote overall health. It's important to choose high-quality, unrefined olive oil, as processing can degrade its beneficial compounds.
Words above from article here

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

Recipe suggestions that include the above

Prawn, coconut and aubergine/eggplant curry (turmeric) details here
Coconut Cream with strawberries, raspberries or blueberries details here
Mediterranean-style fish stew (salmon) details here

Carrot, Orange and Ginger Soup details here
Green Pepper Tortilla (olive oil) details here

Related Post
'How To Choose The Best Olive Oil' 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

Baked Avocado, Sweetcorn and Feta Frittata : Lovely flavours

This recipe may well suit you for a special weekend frittata brunch. It has wedges of avocado baked in, which adds extra creaminess and goodness! So lovely, and low carb too! What do you think?

Ingredients
Serves Eight
(amend recipe to suit)
2½ tbsp. oil, plus extra for greasing
2 large red onions, sliced
2 garlic cloves, crushed
2½ tsp ground cumin
2 tsp smoked paprika
12 large eggs
2 tsp fine sea salt
150ml soured cream
30g coriander
50g Parmesan, finely grated - use vegetarian cheese, if required
1x198g tin sweetcorn, drained
3 tbsp. lime juice
200g feta, crumbled - use vegetarian cheese, if required
2 ripe avocados
100g cherry tomatoes, halved

Method
1. Preheat the oven to 180°C, fan 160°C, gas 4. Grease and line a 20cm x 30cm x 5cm deep ovenproof dish or roasting tin.
2. Heat the oil in a frying pan and fry the red onions with a pinch of salt for 12-15 minutes until soft. Add the garlic and spices and cook for a further 2-3 minutes, stirring. Spread out on a plate to cool.
3. In a large bowl, whisk the eggs with the salt and soured cream. Chop most of the coriander, reserving a few leaves for garnish, then stir through the eggs along with the cooled onions, Parmesan, sweetcorn, 2 tablespoons of the lime juice, half the feta and some freshly ground black pepper.
4. Pour this mixture into the prepared dish. Slice the avocado, brush the tops of the slices with the remaining lime juice and gently arrange over the top, taking care not to let them sink too much. Nestle the halved tomatoes in between and scatter over the remaining feta.
5. Bake for 40-45 minutes until golden brown and set. Leave to rest for at least 5-10 minutes before cutting into squares and garnishing with a few coriander leaves. Best enjoyed warm or at room temperature, not fridge cold.

Tip
The cooked and cooled frittata will keep in the fridge for up to 2 days. Remove from the fridge 30 mins before serving.
Nutritional Information
Per Serving Fat 29g Carbs 9g Protein 21g
Need help with weight measurement conversion
see here
Recipe
from an original idea here

~ Happy 4th of July ~

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

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

All the best Jan

Is your tech giving you 'phone body'?

Sharing this article from Thomas Germain who is a senior technology journalist at the BBC he writes, Weak hands and blurry vision: Is your tech giving you 'phone body'?

Your devices are changing your body in ways you might not realise. It's not too late to do something about it.

When we worry about the effects our screentime might have on us, we tend to focus on the mind. But recently, I looked down and noticed a little calloused bump on my pinky finger. It's exactly on the spot where I prop up my phone. It got me thinking: what's my phone doing to the rest of my body?

I called some experts to find out. The answer – maybe you saw this coming – is not encouraging.

The latest science suggests your phone and its digital comrades may be altering the shape of your neck, hurting your vision, affecting your motor skills and reducing your muscle strength. People even worry our tech-driven lives are causing more wrinkles. And some of these physical issues could in turn lead to cognitive decline or other more serious problems.

I don't know about you, but I'm not ready to take all that sitting down (especially because all the sitting is part of the problem). Fortunately, if you don't want technology ruining your body, there are a few things you can do about it.

Deformed spines

If you're reading this on a phone, chances are you're tilting your head to look down at it.

This "forward head posture" can put up to 60lbs (27kg) of pressure on your neck. Over time, that can damage the discs in your spine, degenerate joints and muscles and even reduce your lung capacity. It even has a nickname: "tech neck".

It can also permanently change the way your body looks.

Special exercises can help correct the problem, with the approval of a doctor. But there are simpler changes you can start right now: lift your phone up higher.

Position the screen at eye-level, ideally around arm's length away from your face. The same advice applies to computer monitors. Some experts say taking screen breaks can help. Try a 20-minute break every half hour.

Irritated skin and wrinkly necks?

Recently a new worry has emerged – is tech neck causing neck wrinkles?

"It makes sense, in theory," says Justine Hextall, a consultant dermatologist and fellow of the Royal College of Physicians in the UK. Repetitive stress causes wrinkles, so leaning forward and folding your neck up all the time could be a problem, she says.

But there haven't been any good studies proving the link, Hextall says. She advises against buying any special "tech neck" skin products that have showing up online.

There are other skin problems to worry about though, particularly for smart watch devotees who never take them off.

"A dark, damp environment [like the area under your watch] is great for yeast, so you might get irritation or even eczema," she says. And because this can damage the skin barrier, Hextall says it could also lead to sensitivities to some of the ingredients in tech products, including nickel, rubber, latex and a group of chemicals called acrylates.

The solution there is simple: take off your smart watch more often and wash your skin. She also recommends wearing a barrier cream if you're going to have a watch on all day.

Decaying vision

Rates of myopia (near sightedness) have been skyrocketing for decades. 
If you consider what's changed, it's easy to blame technology.

That may be true, but not in the way you might think, according to Donald Mutti, a professor of optometry at Ohio State University in the US.

"We did an over 20-year longitudinal study of kids' eye development, looking at risk factors for the onset and progression of myopia," Mutti says. A key question was whether there's a connection between myopia and "close work", tasks that keep you focused on something close to your face like a phone. "The answer was 'not really'," he says.

But the study uncovered something else: time spent outdoors seems to have a protective effect. "The idea is the bright light of the outside stimulates a release of dopamine from the retina," Mutti says, and it appears that could affect the way your eyes develop.

Technology is part of a global shift towards more of our time spent indoors. In that sense, Mutti believes, your devices may have an indirect negative effect on your eyes.

The solution here is a simple one, says Mutti – you just need to spend more time outside. It's not just good for your eyes, it can also help you sleep better. Just make sure to wear sunscreen and sunglasses to avoid the harmful effects of sunshine. (Find out if you're applying sunscreen correctly in this article by my colleague Jessica Bradley.)

Weak hands

Grip strength is increasingly recognised as a key marker for your overall health.

One study found it predicts early death better than blood pressure. And grip strength is on the decline in many countries, especially among younger people.

"A generational decline isn't just about weaker hands, it may be an early warning sign about the future health of younger cohorts," says Johannes Beller, a professor of medical sociology at the Medical University of Lausitz, Germany.

"There's a reasonable case that the shift toward computer-based, sedentary work is contributing to declining physical fitness," and it's plausible that would affect grip strength too.

You should be able to squeeze a tennis ball as hard as you can and maintain it for 15-30 seconds. If you can't, this article by my colleague David Cox has advice for special wrist curls. But this is about more than grip, it's also about improving your overall fitness. In other words, hit the gym.

Hand-eye coordination

It seems technology affects motor skills, abilities that tie the mind and the body together for precise movements.

It could make you better at stuff like clicking and swiping, says Sebastian Suggate, a professor of developmental psychology and education at the University of Regensburg, Germany. "But if you look at broader motor skill development, particularly fine motor skill development, the evidence converges on a negative effect."

We know a lot more about the effects on children than adults. Suggate's own research shows an association between more screen time and worse motor skills.

That's especially alarming because there's a correlation between motor skills and cognitive and academic development in children and adolescents.

His advice isn't to panic or ban screens. Instead, consciously introduce hands-on activity in daily life.

Sustained hands-on tasks such as preparing a meal or physical arts and crafts can help. Suggate does wood working, but you could learn an instrument or even just write by hand.

"It's not the end of the world. These are subtle effects," Suggate says. "But even if the effects are moderate to small at the individual level, collectively, across generations, we're talking about a potential dumbing down of society, and an inability to think in reality, because the hands are such a central point of contact we have with the world."

Above words and more to read at article here

Related Post
'Tech Neck - The Modern Epidemic' - read it here

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I hope you enjoyed reading this article, it's certainly thought provoking. The devices we use do seem to be changing our body in ways we may not realise, but it's not too late to do something about it. Do please share your thoughts in the comments.

Please be aware
Articles / studies / 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, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Celery's Health Benefits - have you bought any recently?

Five Healthy Benefits of Adding Celery to Your Diet

At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie "diet food." But crispy, crunchy celery actually has a number of health benefits that may surprise you, and today I am sharing five reasons why you should consider adding celery to your diet.

1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.

2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.

3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. And then there’s the high water content of celery - almost 95% - which can help keep you hydrated - plus generous amounts of soluble and insoluble fibre. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fibre.

4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.

Tips for Buying and Storing Celery
Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Crisp leaves. Leaves should be crisp and fresh, ranging in colour from pale to bright green. Avoid celery with yellow or brown patches.
Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
Steam it. Steamed celery will retain flavour and almost all of its nutrients.
Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices.
Words above from article here

Recipe Suggestions

Poached Breast of Chicken with Celery - more details here
Creamy Celery Soup - more details here
Simple Celery Salad - more details here

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 July 2026

 Time to say goodbye to June as we welcome July.

larkspur

Fun Facts about July
It is the second summer month after June.

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

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

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

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

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

July's birth flowers are larkspur and water lily.

water lily

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

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

Blueberry and Cinnamon Omelette

more details here

~ Wishing you a happy July 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

Low Carb Thai Fish Cakes

Sharing this lovely recipe by Tom Kerridge ... it's full of intense flavours with green beans for extra texture. These Thai fish cakes make a lovely low carb meal served with a salad.

Ingredients
Serves Four

For the fish cakes
600g/1lb 5oz salmon fillet, skin removed and cut into chunks
1 large free-range egg
2 tsp lemongrass paste
2 tbsp Thai red curry paste
1 tbsp fish sauce
4 kaffir lime leaves, finely shredded
100g/3½oz green beans, finely sliced
1-calorie sunflower oil spray
sea salt and freshly ground black pepper
2 limes, cut in half, to serve

For the salad
2 carrots (about 200g/7oz), peeled and cut into thin ribbons
200g/7oz cucumber, peeled and cut into thin ribbons
½ red onion, thinly sliced
12 radishes, thinly sliced
large handful of coriander, roughly chopped
60g/2¼oz mixed salad leaves
1 tbsp rice wine vinegar
1 tbsp soy sauce
salt and freshly ground black pepper

Method

1. Put the salmon into a food processor with the egg, lemongrass paste, curry paste, fish sauce and lime leaves. Season with salt and pepper and blend until the mixture comes together but still has some texture. Transfer to a bowl and fold in the sliced beans. Cover and leave in the fridge until needed.
2. To make the salad, mix together the carrot, cucumber, red onion, radishes, coriander and mixed leaves in a large bowl.
3. Heat a large pan over a medium–high heat. Divide the fish cake mixture into eight equal-sized pieces and shape into patties. Spray a little oil into the pan and add four of the fish cakes, spacing them apart and flattening each one slightly. Cook for 2–3 minutes on each side or until cooked through. Set the cooked fish cakes aside on kitchen paper while you cook the remaining fish cakes.
4. Add the rice vinegar and soy sauce to the salad and mix well. Divide between serving plates and add two fish cakes and a lime half to each plate. Serve straight away.

Recipe Tip
To freeze, place the uncooked patties on a tray lined with baking paper and freeze until firm, then pack into a zip-lock bag or container. Defrost fully in the fridge before cooking as per the recipe.

Each serving provides

354 kcal, 38g protein, 9g carbohydrate, 18g fat, 5g fibre.
From original idea here

~ wishing you a happy 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

Tuscan Salmon ... so zingy, creamy and delicious

Sharing this delicious recipe you may wish to include in your menu plans this coming week! 

The zingy yet creamy Tuscan sauce is the perfect accompaniment to beautifully pink pan-seared salmon fillets. Serve alongside a fresh green salad (yes please). Some may like some crusty bread for dipping or perhaps herby new potatoes ... as always the choice is yours dear reader.

Ingredients
Serves Four
2 tbsp olive oil, for frying
4 salmon fillets, around 125g/4½oz per fillet
1 medium onion, sliced
1 garlic clove, crushed
1 small bunch fresh parsley
75g/2¾oz sun-dried tomatoes, roughly chopped
250g/9oz cherry tomatoes, halved
300ml/½ pint double (heavy) cream
½ lemon, zest and a squeeze of juice
25g/1oz Parmesan, finely grated
100g/3½oz baby spinach
sea salt and freshly cracked black pepper

Method

1. Heat 1 tablespoon oil in a large, heavy-bottomed frying pan over a medium-high heat. Pat the salmon fillets dry using kitchen paper then season with salt and pepper. Carefully lay the fillets skin-side down in the hot pan and allow to fry for 5 minutes giving each fillet plenty of space to cook.
2. Once the skin is golden and crisp, carefully flip each fillet using a spatula and fry for a further 2–3 minutes until just cooked through. If the salmon is browning too quickly, turn down the heat.
3. Remove the salmon from the pan and transfer to a plate while you make the sauce. Add the remaining oil to the pan and turn down the heat to medium. Add the onion and fry for 3–4 minutes until starting to soften, then add the garlic along with a pinch of salt and fry for a further 1 minute.
4. Remove the stalks from the parsley and finely chop, keeping the leaves for later. Add the parsley stalks and sun-dried tomatoes to the pan and fry for another 1 minute.
5. Tip in the cherry tomatoes and fry for 2–3 minutes until they start to soften. Pour in the cream and turn the heat down to medium-low. Let the cream come to a gentle simmer and allow the sauce to reduce for 1 minute.
6. Add the lemon zest and a squeeze of lemon juice. Sprinkle in the Parmesan and season with salt and pepper.
7. Add the spinach to the pan and allow to wilt – this should only take 1–2 minutes – and stir through to incorporate into the sauce. Return the salmon to the pan and allow to gently reheat for 1–2 minutes.
8. Serve straight to the table alongside a fresh green salad and crusty bread or herby new potatoes.
From original idea here

Related Post

Green Salad, the Mary Berry Way - more details here

Dear reader, 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

'Gritty Gritty Bang Bang' ... needed in the current heatwave!

If you have spotted gritting lorries out on the roads during the heatwave, don't worry, you're not imagining things.

Councils across the South of England, UK have been sending out gritters, usually associated with wintry conditions, to combat melting roads.

According to Hampshire County Council, the extreme temperatures can cause road surfaces to reach between 50C and 60C (122-140F), causing bitumen to soften and become sticky, making it vulnerable to damage.

West Berkshire Council said its gritters were spreading sand or dust over the road surface as a form of "sunscreen" to absorb the softened bitumen and prevent it sticking to tyres.

In a Facebook post, West Berkshire Council explained why some road surfaces might appear to be melting.

"While this may seem unusual, it's a natural response to extreme conditions," it said.

"This happens because dark road surfaces absorb heat.

"Bitumen, which is the binding glue in asphalt for road construction, can soften, making roads feel sticky and more vulnerable to damage from traffic, particularly heavier vehicles.

"Our highways teams are working with our contractor Volker Highways to monitor the network closely and will respond where needed to keep roads safe and minimise disruption.

"In some locations, this may include gritting the roads, which involves spreading sand or dust over the road surface.

"Think of it as a form of sunscreen for the road – it absorbs the softened bitumen and helps prevent it from sticking to vehicle tyres."

The council thanked those carrying out the repairs in "very challenging conditions".

"Working outdoors in high temperatures while wearing full PPE is no easy task, so if you see them on site, please give them plenty of space, patience, and a cold drink if safe to do so - a bit of kindness never goes amiss," it said.

Oxford City Council's contractor, ODS, said it was carrying out "precautionary gritting" on roads that had recently been surface dressed.

It said the heat could also cause road chippings to become loose and damage passing vehicles.

A spokesperson said: "These measures are temporary and form part of standard highway maintenance practices during periods of extreme heat.

"We will continue to monitor conditions and carry out any necessary follow-up treatments, including sweeping excess material when appropriate."

In Dorset, Bournemouth Christchurch and Poole (BCP) Council has deployed Sir David Attenbrrr, one of its fleet of gritting lorries named by members of the public.

The authority said the conurbation was experiencing its hottest temperatures since 1957, adding: "Despite the frosty-themed names, a gritter isn't just for Christmas."

Dorset Council said its gritters were also being used to stabilise road surfaces and limit damage.

"In some cases, short-term road closures may be needed while conditions improve," it said.

Drivers are urged to take extra care and report any issues to their local highways department.

Images and words taken from article seen here

I hope you enjoyed reading this story, does this happen in your part of the world?

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In this hot weather you may be looking for a thirst quenching 'pizza'. Why not give this watermelon pizza a try? It's just perfect for those warm summer days and enjoying fresh fruits that you find in the supermarkets, farmers markets, or indeed may grow yourself! The recipe is simple and takes less than 10 minutes to put together ... more details here

This blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipe ideas featured 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