Six foods that can help to reduce bone-break risk for people with osteoporosis

"As people get older, being unsteady on your feet can be an issue. But falling as you age can be serious - especially if you break a bone.

Figures show more than three million people have a condition which means your bones are more fragile and at risk of breaking. Osteoporosis, also known as "brittle bone disease", means the bones become more likely to break, leading to 500,000 fragility fractures every year, with more than half of women over 50 experiencing a break.

Ella Kaur, a Nutritional Therapy Practitioner, says there are some things which people can do to improve their risk of breaking a bone - including some simple diet changes. She explains: "Looking after bone health becomes increasingly important as we age. Strong bones don’t just help prevent fractures - they also support mobility, posture and overall quality of life."

Ella adds: "Bone health is particularly important for women approaching menopause. Oestrogen helps protect bone density, so when levels decline during menopause, bone loss can accelerate. Post-menopausal women may lose up to 3% of their bone density each year, which is potentially up to 30% over a decade.

"This contributes to a growing risk of osteoporosis later in life, and according to the Royal Osteoporosis Society, around half of women over the age of 50 will break a bone due to osteoporosis during their lifetime. The good news is that bones are living tissue that constantly break down and rebuild.

"This means diet and lifestyle can play an important role in supporting bone strength, particularly through nutrients that help maintain bone structure." She adds: "Ultimately, strong bones rely on a balance of nutrients including calcium, vitamin D, magnesium and protein.

"A varied diet, alongside regular exercise and healthy lifestyle habits, can help support bone health throughout life." The expert recommends six foods to include in your diet to support healthy bones.

Dairy and fortified plant milks
Calcium is a key building block for bones, and dairy products such as milk, yoghurt and cheese are well-known sources. Plant-based alternatives like almond, oat or soy milk are often fortified with calcium and vitamin D, helping the body absorb calcium more effectively.

Leafy green vegetables
Vegetables such as kale, broccoli and bok choy provide calcium and vitamin K, which helps regulate bone metabolism and supports calcium absorption.

Fatty fish
Salmon, mackerel and sardines are rich in vitamin D and omega-3 fatty acids. Vitamin D is essential for calcium absorption, meaning the body cannot properly use dietary calcium without it. Many people have low vitamin D levels, particularly during winter months, when sunlight exposure is limited. Supplements can help fill nutritional gaps but it is always advisable to check with your Doctor or Health Care Team first.

Nuts and seeds
Almonds, sesame seeds and chia seeds are good sources of magnesium, a mineral that works alongside calcium to support healthy bone structure. Magnesium is involved in hundreds of processes in the body, yet many adults don’t get enough through their diet.

Low-sugar foods
High sugar intake can negatively impact bone health. Excess sugar can make the body more acidic, causing calcium to be released from bones to restore balance. Reducing refined sugar may help preserve calcium stores.

High-protein foods
Protein is often overlooked in relation to bone health, but it plays a key role in maintaining bone strength. Foods such as eggs, fish, lean meat, beans, lentils and tofu support bone repair and help maintain muscle mass, which is important for reducing the risk of falls."
Words and image above from article seen here

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

PLEASE BE AWARE
Articles within this blog (and any comments) 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. 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 / health care provider.

All the best Jan

Roasted Provençal Fish ... a French inspired dish for Friday

This healthy French dish is simple yet delicious and can be made using any white fish such as cod, haddock or pollock. With refreshing basil and lemon, it's packed with flavour.

Ingredients

Serves Four

1 red onion, thickly sliced
2 courgettes/zucchini, halved lengthways and cut into 2.5cm (1in) pieces
1 red pepper, seeded and cut into 2.5cm pieces
1 orange pepper, seeded and cut into 2.5cm (1in) pieces
1 large aubergine/eggplant, cut into 2.5cm (1in) pieces
3 tbsp olive oil
1 tbsp red wine vinegar
4 white fish fillets (such as haddock, cod or river cobbler)
1 lemon, thinly sliced
2 tbsp capers, drained and rinsed
200g (7oz) cherry tomatoes
handful fresh basil, leaves picked

Optional To Serve
300g (10oz) couscous, cooked

Quinoa

Cauliflower rice (my lower carb choice)

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the onion, courgettes, peppers and aubergine in a shallow roasting tin. Drizzle with 2 tbsp of the oil, season, and roast for 20 minutes.
2. Remove the tin from the oven and drizzle over the red wine vinegar. Top with the fish fillets and lemon slices, then scatter over the capers. Nestle in the tomatoes and drizzle with the remaining oil; season well. Return to the oven for a further 10 minutes, or until the fish is cooked through.
3. To serve, divide the couscous, quinoa, cauliflower rice between four plates and top with the roasted veg and fish. Scatter over the basil.

4. Sit down, eat and enjoy 😋

From idea seen here

~ wishing you happiness today ~

You will find a wide 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

Kindness ... it is important

Sharing an article about Kindness you may like to read ...

"Be kind, for everyone you meet is fighting a harder battle. – Plato

The art of kindness is an underrated art. Ask anyone around you whether or not they think kindness is important, and more often than not, about ninety percent of them would tell you that it is important.

Why is kindness important?
A question we find an easy answer to. Yet, it only takes a glance at society to see that we still have a long way to go when it comes to mastering kindness. This, generally, stems from the fact that despite professing it on the surface, some of us don’t really understand .

Others who do, don’t really understand the complete facets of kindness.

In this article, we explore 11 crucial reasons why is kindness important, shedding even more light on why to progress as a society, we must place a higher emphasis on kindness and begin to show it more.

Kindness in Two Forms
Before we move on thoroughly into highlighting the importance of kindness, it is first crucial that we understand what the term means in the first place.

To do this, we have to look at the whole idea of kindness from two angles – as something we do unto others and as something we give to ourselves.

Kindness to Others
Showing kindness to others is perhaps the most popular phrase humans throw about without really committing to it. Many don’t even really know what it means in the first place.

To many, showing kindness implies going out of their ways to do something grand and unbelievable for others. Some even believe that they can’t be kind to others until the act of kindness makes them suffer in one way or another.

Generally, though, this isn’t usually the case.

We don’t have to hurt ourselves to be kind to others. Simple acts of kindness such as giving a compliment and offering someone your seat all go a long way in making a difference in someone else’s life.

The more mature you are, the more helpful and kind you are. The reason is that your maturity level is proportional to your kindness.

Kindness to Oneself
The most obscure of the two forms of kindness, “kindness to oneself” is usually overlooked by many because they feel as though it should be a given.

While this is right and kindness to oneself should always be a constant feature in our lives, it usually isn’t. In fact, it isn’t rare to find people who have mastered being kind to others who still haven’t realized that they have to be kind to themselves, too.

Not only is being kind to ourselves essential for our personal growth and the growth of our communities, but it is also one of the best ways to be kinder to others.

In short, if we don’t master the art of being kind to ourselves, it becomes a lot more challenging to be kind to other people.

Why is kindness important?
11 Reasons why being kind matters

As we grow up, we learn that being kind is a good thing. We are raised in a society where we are taught to be kind and to help others, but why? If we think about it for just a little while, the answer seems fairly obvious.

This list is not comprehensive but it contains 11 of the most powerful reasons that being kind matters in the world.

1. Tremendous emotional return for minimal effort

2. Kindness is Contagious

3. Kindness Builds Bridges

4. It Helps Lift Mental Blocks

5. It is Good Karma

6. Kindness Provides Clarity

7. It Can Brighten up Someone Else’s Day

8. Life is to Live and Love Fully

9. It is a form of Catharsis

10. Being Kind Actually Increases Life Span

11. Kindness is the Perfect Example to Set for Younger Generation

Conclusion
The great writer Henry James once described the three most important things in human life. The first, he said, was being kind. The second? Being kind. The third? Being kind, too.

Looking at the eleven points we’ve highlighted above, it is not hard at all to see why he said what he said. Kindness has always been, and will always remain, one of the most important facets of human lives and interaction.

Once we master kindness, we elevate ourselves, those around us, and our society as well. No other human action offers such a comprehensive benefit with absolutely no side effects.

This is why being kind matters.

Sharing is caring!"

Both images and words above are only a snippet from the original article which you can read in full here

Have you been kind today? Have you helped someone today?
Do please share your thoughts in the comments below.

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues 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

Tuscan Chicken : A Made In The Microwave Recipe

This colourful Tuscan chicken is a doddle to make in the microwave and sure to be a hit with all the family. Cooking in the microwave keeps the chicken deliciously tender and the creamy tomato and spinach sauce complements it perfectly. It’s fantastic served with microwave frozen cauliflower rice (or rice of your choice), for those that may prefer a potato accompaniment how about sautéed or mash!

Ingredients

Serves Four
200g/7oz mushrooms (any variety), sliced
1 onion, finely chopped
1 garlic clove, crushed
2 chicken breasts (about 300g/10½oz total weight), boneless and skinless, cut widthways into roughly 5mm/¼in slices
1 tsp paprika
15g/½oz plain flour
150ml/5fl oz hot chicken stock, made with 1 chicken stock cube
150g/5½oz cherry tomatoes, halved
100g/3½oz baby spinach leaves
100ml/3½fl oz double (heavy)cream
220g/7¾oz fine green beans, trimmed
salt and freshly ground black pepper
1½–2 packets microwave frozen cauliflower rice (or rice of your choice)

Method

1. Place the mushrooms and onion in a large, wide-based microwaveable dish or casserole. Season with black pepper and toss together. Cover the dish with a microwaveable lid or dinner plate and cook on HIGH for 4 minutes (1000W) or 5 minutes (800W), or until softened.
2. Add the garlic, chicken and paprika, season with lots of black pepper and toss well together. Cover and cook on HIGH for 2 minutes (1000W) or 2 minutes 30 seconds (800W). Stir in the flour, then the stock and tomatoes. Place the spinach leaves on top. Cover and cook on HIGH for 2 minutes (1000W) or 2 minutes 30 seconds (800W).
3. Stir in the cream and cook on HIGH for a further 2 minutes (1000W) or 2 minutes 30 seconds (800W), or until the sauce is hot, the chicken is completely cooked and the spinach and tomatoes are soft. (If the chicken is still a little pink, stir well, cover and cook for 1–2 minutes longer). Leave to stand for 5 minutes, then season with salt and pepper.
4. While the chicken is standing, put the green beans in a shallow microwaveable bowl and pour over 3 tablespoons water. Cover and cook on HIGH for 3 minutes (1000W) or 3 minutes 40 seconds (800W), or until just tender.
5. Also microwave the frozen cauliflower rice according to the packet instructions. This can usually be done the same-time as the green beans.
6. Drain the beans and serve with the chicken and cauliflower rice, or accompaniment of your choice!

Tip

For an extra indulgent dish, sprinkle with grated Parmesan to serve.
From an original idea seen here

~ wishing you a lovely day ~

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

All the best Jan

Spring Cleaning Time : Here Are Nine Easy Tasks To Do

Some may say, there's no better time than spring to give your home a good and thorough clean! Well, here in the UK we have had some signs of Spring, and I have been thinking about getting my pink duster out of the cupboard and dealing with those winter cobwebs, accumulation of dust in those harder to reach nooks and crannies and making sure the surfaces where the Easter Chicks will soon be sitting on the window-sill in readiness for Easter will be spotless!

Easter Sunday being on the 5th April in 2026.

Do you like to Spring Clean? Not everyone does. These days I find it easier to spread the clean over a few days, but I'm sure we each have our preferred way of tackling tasks. 

I did come across this article which has some helpful tips you may find interesting, and I share them below.

9 easy spring cleaning tasks that take less time than boiling an egg

The spring season feels like a fresh start, meaning there’s never been a better time to pull out your cleaning supplies and give your home a good scrub. But the lighter days can also be incredibly busy with social plans, and you might not have an entire weekend to devote to a full spring clean.

Fortunately, there are several smaller cleaning tasks that can make a big difference to the look and feel of your home. Many of them take only a few minutes to complete – around the same time it takes to click on the kettle for a brew or boil an egg for breakfast.

From buffing your bathroom vanity to freshening up your bin lid, give these highly satisfying odd jobs a go when you've got just five minutes to spare.

~ so when you've finished your soft boiled egg ~

here are nine easy tasks you may like to do

Wipe down light switches

High-touch spots like light switches can quickly accumulate grubby fingerprints if they aren’t cleaned regularly. A quick wipe with a damp microfibre cloth will remove fingerprints and lingering germs – just make sure it’s wrung out thoroughly before you start cleaning. For safety, always turn the power off at the circuit breaker and wipe the switch dry before using it again.

Clean your bathroom mirror

Unsightly toothpaste splashes, water marks, flecks of your facial cleanser… your bathroom mirror sees a lot of action throughout the day. Luckily, they’re also one of the quickest things to refresh in your home. A couple of sprays of glass cleaner and a quick buff with a microfibre cloth will have it sparkling again in seconds.

For a streak-free finish, some TikTok users swear by applying a tiny amount of shaving cream and buffing it off gently to keep fogging at bay.

Shake out your doormats

Your doormat works overtime to trap dirt from your shoes before it’s carried through the house, but how often do you actually give it a clean? Taking it outside for a quick shake or tapping against a wall will dislodge any dust and debris that’s trapped between the bristles.

This is particularly worth doing during the spring months, when mud, pollen and garden debris are more likely to make their way inside and trigger allergies.

Dust your skirting boards

The little ridges that sit between the wall and the floor are a haven for dust settlement, and they can absorb liquid and food splashes in our homes, too. Cleaning them is as simple as running a damp cloth along the edges of the room to lift away any stains and dust build-up.

If your vacuum comes with a crevice tool, you can use it to tackle hard-to-reach corners, which is particularly handy if you struggle to easily bend down.

Inspect your bin lid

No matter how religious you are with changing the liner, the lid of your kitchen bin can easily pick up spillages and dried-on food with day-to-day use. A quick wipe with antibacterial spray and a damp cloth will usually remove any residue, although you may need to soak your lid in hot water if some food stains are particularly stubborn.

The handle and hinges tend to collect the most grime, so pay particular attention to these areas.

Wipe down your desk

Did you know that the average office desk is home to 20,961 germs per square inch, according to a study from the early 2000s? The key to tackling your home working setup is to remove everything from the desk surface before wiping it down with an appropriate cleaner.

If your desk is made of wood, use a specific cleaner designed for the grain and avoid soaking the surface, as it can cause warping. Once it’s dry, you can return everything to its place for a workspace that feels far more pleasant to sit in.

Clean your kettle exterior

You might not have an afternoon for a full descale of your kettle, but the exterior can still get some TLC when you're strapped for time. Fingerprints, sticky breakfast jams and other kitchen foods tend to build up on the handle, making it a hotspot for germs and bacteria.

Unplug the kettle and clean the unit and base with a damp cloth. If you have a stainless steel kettle, you could try using olive oil, which is said to be effective at removing streaky fingerprints.

Limescale and mineral deposits can also quickly build up around your kettle spout, especially if you live in a hard-water area. Try using a cloth dampened with white vinegar to gently wipe around the opening and remove any chalky residue.

Neutralise your chopping boards

Chopping boards are notorious for picking up stains and funky smells between uses. To freshen them up, sprinkle a tablespoon of bicarbonate of soda over the surface and scrub it gently with half a sliced lemon. The mild abrasiveness helps to lift stains while the lemon neutralises any lingering kitchen odours. Rinse your board well and leave it to air dry thoroughly before storing it away again.

Refresh your kitchen sponge

Kitchen sponges can be a major hotspot for germs, harbouring up to 54 billion bacteria per square centimetre, including types that can cause illness like E. coli and Salmonella.

An easy way to freshen them up is to run them through the dishwasher on a hot cycle with the rest of your dishes. Even with regular cleaning, however, it’s best to replace your kitchen sponges every week or two to avoid any harmful bacterial buildup.

Words taken from article seen here

Of course one very important tip, is to reward yourself with a nice cuppa after any cleaning you've done, and perhaps a Low Carb Cookie / Biscuit, see more details here

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

Please note, not all recipe suggestions 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

Vitamin C ... has several important functions

Just before you start reading about Vitamin C

Thank you 

for all the lovely comments and good wishes on my Mothers Day post

I had a very enjoyable weekend with the family

Vitamin C, also known as ascorbic acid, has several important functions.

These include:

helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing

Lack of vitamin C can lead to scurvy.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

Berries
Blackcurrants
Broccoli
Brussels sprouts
Cantaloupe
Cauliflower
Grapefruit
Kiwi fruit
Leafy greens (like Kale and Spinach)
Mango
Oranges
Orange Juice
Papaya
Peppers
Pineapple
Potatoes
Tomatoes
Squash
Strawberries
Watermelon

Some examples of foods containing high levels of vitamin C.

image from here

How much vitamin C do I need?

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

stomach pain
diarrhoea
flatulence

These symptoms should disappear once you stop taking vitamin C supplements.

What does the Department of Health and Social Care advise?

You should be able to get all the vitamin C you need by eating a varied and balanced diet.

If you take vitamin C supplements, do not take too much as this could be harmful.

Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.

Above details taken from here

Broccoli is a good source of Vitamin C

Don't throw those broccoli stalks away - more to read here

PLEASE BE AWARE
Articles within this blog (and any comments) 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. 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 / health care provider.

All the best Jan

Mothers Day Weekend (UK) 2026

Here in the UK, Sunday 15th of March is Mothers Day (2026).

If you should be celebrating Mother's Day, have an especially nice day.

~ I will be very fortunate, as I will spend time with family over the weekend ~

Forever in my heart

Forever in my thoughts

Forever in my life

My mum is always with me

Thank you Mum

I'll always love you

All the best Jan

Leek Rarebit Pork Steaks ... taste great

Leeks add a silky texture to this meaty take on Welsh rarebit. Add cider, cheese and mustard for a savoury punch, then pile the lovely leeks on top of some perfectly cooked pork and serve.

Ingredients
Serves Four
2 tbsp olive oil
3 large leeks (about 550g), washed, trimmed and finely sliced

(If you don't have any leeks, try using spring or white onions/scallions instead)
1 tbsp plain flour
125ml dry cider
125g mature Cheddar, grated
1 tsp English mustard
4 pork loin steaks
To Serve - Optional
Mashed potato or swede (rutabaga) and Tenderstem broccoli,

Method
1. Heat 1 tbsp oil in a lidded pan and cook the leeks for 10 mins, covered, over a medium heat until soft. Add the flour to the leeks making sure you stir continuously to remove any lumps. Set aside half the leeks in a dish and the remaining leeks, cook for 2 mins, then slowly pour in the cider, stirring, until combined. Add the cheese and mustard and gently heat, stirring, until melted. The mixture can easily catch at this stage, so be careful.

2. Preheat the grill to medium-high. Heat the remaining oil in a frying pan over a high heat and cook the pork steaks for 2-3 mins each side until golden and cooked through. Top with the leek rarebit, then grill for 2-3 mins until golden. Serve with the reserved leeks, and mashed potato or swede and Tenderstem broccoli, if you like.

Each serving contains
Carbohydrate 7.5g Protein 37.4g Fat 42g Fibre 0.2g

From an original idea here

~enjoy your day ~

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

All the best Jan

Avocado and Black Bean Eggs : Nutritious Breakfast or Brunch

Easy to throw together, this simple yet satisfying breakfast or brunch dish combines fried eggs with cherry tomatoes, avocado, chilli and lime. A tasty vegetarian dish that makes for a nice protein bowl.

Ingredients

Serves Two

2 tsp oil
1 red chilli - deseeded and thinly sliced
1 large garlic clove - sliced
2 large eggs
400g can black beans
½ x 400g can cherry tomatoes
¼ tsp cumin seeds

1 small avocado - halved and sliced
handful fresh, chopped coriander
1 lime - cut into wedges

Instructions

1. Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice*) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them.
2. Remove the pan from the heat and scatter over the avocado and coriander. Squeeze over half of the lime wedges. Serve with the remaining wedges on the side for squeezing over.

Recipe Tip

* you may find half the can of juice is adequate

Nutrition Per Serving

Fat 20g (saturates 4g) Carbs 18g (sugars 5g) Fibre 11g Protein 20g Salt 0.8g

From idea seen here

I know not everyone likes avocados, but they are so good for us. Not only are they an amazing source of healthy fats but they are also rich in essential micronutrients like magnesium. Magnesium is responsible for more than 300 reactions in the human body, all of which are essential for keeping us alive, and as a single serve of avocado contains 7% of the recommended daily intake of magnesium, I think I will carry on eating them ...

If you'd like to find out more about the 20 great reasons why you should fall in love with avocado too (if you haven't already!) then please read this post here

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

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

All the best Jan

'Boosting GLP-1: how to increase GLP-1 levels naturally'

"You may have heard about GLP-1 which is the hormone at the heart of weight loss medications like Ozempic, Wegovy and Mounjaro.

These medications have been heralded for their ability to suppress appetite and aid weight loss, but did you know that GLP-1 is a natural hormone you can stimulate without injections or prescriptions?

Glucagon-like peptide-1 (GLP-1) plays a vital role in regulating metabolism, the intricate system responsible for managing your energy, weight, and blood sugar levels.

With the right habits, you can enhance your body’s natural GLP-1 production, helping you manage weight and maintain overall health sustainably.

Understanding GLP-1s and their role

GLP-1 is a hormone released in the gut in response to eating.

It has several important roles:

• Regulating blood glucose: GLP-1 increases insulin secretion and reduces glucagon levels, keeping blood sugar steady.
• Controlling appetite: It signals your brain to reduce hunger and enhances feelings of fullness.
• Slowing digestion: By delaying gastric emptying, GLP-1 ensures a steady release of nutrients and energy.
• Promoting energy balance: GLP-1 helps the body decide when to store or use energy.

Medications that mimic GLP-1 can be effective for weight loss, but their side effects such as nausea, muscle loss, and gastrointestinal discomfort make them unsuitable for everyone.

Research published in The Lancet warns that 40% of weight lost using these medications is lean muscle mass which can be difficult to regain.

Additionally, weight often returns once the medication is discontinued.

Natural methods of enhancing GLP-1 not only sidestep these issues but also offer long-term benefits for metabolic health.

How to naturally boost GLP-1 levels

Research suggests that lifestyle choices can significantly impact GLP-1 production and effectiveness.

1. Optimise your diet

Excessive sugar and refined carbohydrates flood your system with glucose, causing blood sugar spikes and crashes, so you want to reduce digestible glucose.

“Glucose rollercoasters” disrupts hormonal balance, including GLP-1.

Replacing sugary snacks with complex carbohydrates like whole grains, beans, and lentils can help stabilise blood sugar levels and improve GLP-1 activity.

2. Prioritise high-protein foods

Foods such as eggs, fish, poultry, and plant-based proteins are known to stimulate GLP-1 secretion.

Studies show that meals high in protein can significantly increase satiety by enhancing GLP-1 release.

Starting your day with a protein-rich breakfast sets the tone for steady energy throughout the day.

3. Increase fibre intake

Dietary fibre, particularly from fruits, vegetables, and whole grains, slows digestion and promotes the release of GLP-1.

Research from The American Journal of Clinical Nutrition highlights that fibre-rich diets not only support GLP-1 but also improve insulin sensitivity and gut health.

4. Engage in regular physical activity

Exercise is a powerful, natural stimulant for GLP-1. Studies in Diabetes Care have shown that both strength training and aerobic exercise can enhance GLP-1 levels improving appetite regulation and glucose metabolism.

Even simple activities like a brisk 10-minute walk after meals can help stimulate GLP-1 release.

5. Prioritise sleep

Sleep and hormone regulation go hand in hand. Poor sleep disrupts GLP-1 production and increases levels of ghrelin, the hormone that stimulates hunger.

Research from The Journal of Clinical Endocrinology & Metabolism suggests that getting 7–8 hours of quality sleep each night supports hormonal balance and reduces cravings.

6. Manage stress

Chronic stress elevates cortisol which can interfere with GLP-1 production and other metabolic processes.

Incorporating stress-relieving practices like mindfulness, yoga, or breathing exercises can help maintain a balanced hormonal environment.

Habits for long term GLP-1 optimisation

Changing your lifestyle can feel overwhelming but habit formation is the key to long-term success.

By linking new behaviours to existing routines – a technique known as habit stacking – you can make sustainable changes.

For example, pair your morning coffee with a short walk or add a handful of fibre-rich seeds to your breakfast.

It’s also important to rely on habits rather than willpower.

Research from Psychological Science highlights that willpower is a finite resource which diminishes throughout the day.

In contrast, habits are automatic behaviours that require less mental effort allowing you to maintain healthy routines effortlessly.

Boosting GLP-1 naturally isn’t just about appetite control; it’s about creating a lifestyle that supports your body’s natural processes."

Words above with all relevant research/information links can be seen here

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

PLEASE BE AWARE
Articles within this blog (and any comments) 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. 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 / health care provider.

All the best Jan

Baked Mascarpone and Blueberry Dessert : Low in Carbs

Yesterdays post featured cottage cheese and todays post features mascarpone cheese. This sugar-free yet deliciously decadent low-carb dessert I share only has three ingredients, it's simple and easy.

Ingredients

Serves Two
9g carbs per serving
2 egg yolks
200 g (7 oz.) mascarpone cheese
100 g (3½ oz.) fresh blueberries (strawberries, or raspberries could be used).
Instructions
can be seen here

Mascarpone originated in the Lombardy region of Northern Italy during the Renaissance. It is ivory-coloured, exceptionally smooth, and an easily spreadable fresh cream cheese. The flavour is milky and slightly sweet. The rich, buttery texture comes from the high butterfat content. Mascarpone generally comes in tubs, and it should remain refrigerated. Check the "use by" date on the package for storage time, but it's generally a week.
You can read more about this cheese here

~ some daffodils to brighten your day ~

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

All the best Jan

Cottage Cheese ... popular with many!

Cottage cheese is a low calorie cheese with a mild flavour. Its popularity has grown in the last few decades, and it is often recommended as part of a healthy diet. Cottage cheese is not only high in protein but also essential nutrients.

A few Cottage Cheese highlights:-

• Cottage cheese has become a popular health food trend, driven by its high protein, low carbohydrate, and low-fat content. It fits into the current wellness lifestyle that many enjoy.
• It is often incorporated into various recipes, from smoothies and toasts to pizza bases and desserts, making protein intake more appealing and accessible.
• Besides protein, cottage cheese offers essential minerals, is beneficial for gut health due to probiotic elements, and promotes satiety, aiding weight loss and muscle growth.
• Experts caution against solely relying on "high protein" labels, as some products might be high in calories, sugar, or unhealthy fats. A balanced diet from various protein sources is recommended.
• While cottage cheese can be part of a healthy diet, it is important to avoid extreme or restrictive diets and focus on balanced nutrition and the enjoyment of food.
• More to read about Cottage Cheese here

I wonder … do you like to use cottage cheese? Have you any favourite recipes?
Do please share them in the comments.

I like these three recipes that use cottage cheese, you may too!
Mini Spinach and Cottage Cheese Frittatas, they are low carb and vegetarian - more details here
Stuffed Courgette / Zucchini Boats, with smoked ham or curried chicken - more details here
Low Carb 'Rice Pudding' - more details here

~ flowers always brighten the day ~

This blog offers a wide variety of articles/recipes/food ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Did You Know - Sunday !

Yes, today's post is a 'Did You Know' about Sunday, which consists of six letters ... so here are six facts about Sunday, I hope you enjoy them.

1. The name “Sunday” comes from the Old English word “Sunnandæg,” which means “day of the sun,” as it was traditionally associated with the sun god. In Christianity, Sunday is considered a holy day of rest and worship, and it is often referred to as the “Lord’s Day.”

2. The colour associated with Sunday is yellow in many cultures, possibly because it represents the sun. In many ancient cultures, the sun was associated with the colour yellow, and this association has been carried over into modern times.

3. In astrology, Sunday is associated with the sun, which represents vitality, creativity, and self-expression. According to astrological tradition, people born on a Sunday are believed to be strong-willed, confident, and creative.

4. Sunday is a popular day for brunch, which is a combination of breakfast and lunch. Brunch originated in England in the late 19th century and has since become a popular mealtime in many countries around the world.

5. Sunday is the most popular day of the week for watching television, especially in the evening. This is because many people are at home on Sunday evenings and have time to relax and watch their favourite shows.

6. Sunday is the busiest day of the week for internet usage in many countries. This is because many people are at home on Sundays and have more time to browse the internet and catch up on social media.

~ well the internet and my computer does get well used

so the keyboard often needs a quick dust ~

Did you know any of these six facts I've shared?

I didn't know that the name Sunday comes from the Old English word “Sunnandæg,” I always think language and it's history is fascinating.

Whatever your plans are for today, may you have a good Sunday.

All the best Jan

Tranquil Moments

Although the world we are living in at present is not in a good place, I give thanks for simple pleasures, and try to take something from each day.

Here in the UK the weather has been more spring-like and I have been fortunate to spend time outside enjoying some sunshine. 

Although this bird feeder, had no birds on it, (I probably scared them away), I'm sure they will be back for more seed soon ...

I always enjoy spotting our lovely European Robins 

as regular readers will know ... my favourite bird

daffodils are flowering well - such a cheerful sight

and how about this lovely scene - seen here

wonderful how the sunlight shows through the trees

Whatever your plans are this weekend may you find some tranquil moments 

All the best Jan

'Provençal Chicken' ... you can make this recipe veggie if preferred!

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

The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken.

Today, I am sharing a favourite recipe for 'Provençal Chicken'. There are quite a few 'Provençal Chicken' recipe ideas around and you may indeed already have your own particular favourite. Recipes to me are to be shared, enjoyed, sometimes amended to suit your particular likes and needs.

For those readers who may prefer a veggie version, please see the tip below.

Ingredients
Serves Four
1 tbsp. oil
100 g lean smoked bacon medallions, roughly chopped
1 red onion, cut into wedges
1 courgette (zucchini), halved and cut into chunks
1 aubergine (eggplant), cut into small pieces
4 tomatoes, cut into large wedges
3 cloves garlic, finely chopped
1 red chilli, chopped
500 g carton passata
half a chicken stock cube, crumbled
460 g chicken thigh fillets
14g of fresh flat leaf parsley, washed and roughly chopped
2 tsp mixed herbs

Method
1. Preheat the oven to 200°C, 180°C fan, gas 6. In a large oven proof pan, heat the oil and cook the bacon for 5 minutes until crispy. Remove and reserve for later.
2. Add the onion, courgette (zucchini), and aubergine (eggplant) to the pan and fry for 5 minutes. Then add the tomatoes, garlic, chilli, passata, 50ml water and chicken stock cube. Bring to boil, then reduce the heat and simmer for another 5 minutes.
3. Add the chicken thigh fillets, half of the parsley, reserved bacon and mixed herbs. Stir to coat the chicken in sauce and cook for 30 minutes in the oven. Remove from the oven and serve straight away garnished with the remaining parsley and seasoned with freshly ground black pepper.

Tip - Make it veggie
Leave out the bacon and chicken, and replace the chicken stock cube with a vegetable stock cube. Cook the vegetables and serve with a nut roast.

Original recipe can be seen here
Bon Appetit.

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Signs Of Spring ...

Peek-a-goose! Bright yellow daffodils start to bloom in early spring

In many areas of the UK these first few days of March has seen some sunshine and slightly warmer weather, which has been very welcome, definitely signs of Spring! Spring is the season when temperatures start to rise and beautiful flowers - including snowdrops, daffodils, and crocuses - begin to bloom again.

It's also when clocks 'spring forward', making our evenings much lighter.

But when does spring officially begin?

The answer isn't as straight-forward as you might think, as people can't agree on exactly when winter ends and spring starts.

Some people - including weather forecasters - prefer to go by meteorological spring, which starts on 1 March every year.

Other people prefer to go by astronomical spring, which is on 20 March in 2026, although the date can change each year due to the Earth's orbit around the Sun.

What is meteorological spring?

In meteorology - which is the science that studies the Earth's atmosphere, weather, and climate - the year is split into four seasons, each made up of three full months.

This stays the same every year, making it easier for people who study the weather to compare seasons from one year to the next.

The spring months are March, April and May - meaning the season begins on 1 March and lasts until 31 May every year.

This is different to astronomical spring, where the dates can change each year.

When does astronomical spring begin?

The astronomical calendar follows the dates of the two equinoxes that happen in March and September every year.

Astronomical spring follows the date of the spring equinox - the one that happens in March.

On the spring equinox, the Earth's axis isn't tilted either towards or away from the Sun like it usually is, making day and night nearly equal in length.

This year, astronomical spring falls on 20 March and will last until what's known as the summer solstice on 21 June.

During this period, the days will be longer than the nights.

The equinox happens at exactly the same time for everyone on the planet.

However, the seasons are reversed for people living in the southern hemisphere (south of the equator), meaning the equinox on 20 March is actually their first day of autumn.

Above words and image taken from article here

What's the weather like where you live?

Is it snowing, raining, too hot or too cold?

Please share in the comments.

 *I published this post then saw this weather news,

so I've edited the original one and re-posted *

A remarkable display is expected in the skies over the UK later this week as a vast plume of Saharan dust drifts north over much the country.

The dust, made up of fine sand and mineral particles lifted from the deserts of North Africa, will have travelled thousands of miles on warm southerly air currents.

As it moves across the UK, it is expected to transform ordinary sunrises and sunsets into striking displays of deep gold, amber, and burnt orange.

However, the downside of Saharan dust is that when it mixes with rain, it can leave dirty deposits on surfaces, particularly cars and windows, a phenomenon commonly known as blood rain.

Photo Credit John T and more to read here

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

Please note ... you will find a variety of articles, studies etc. plus recent news/views 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 general health, including medication, you should contact your Doctor / health care provider.

All the best Jan