Sometimes it's nice to enjoy a few quiet moments.
image seen here
All the best Jan
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Thursday, 10 September 2026
There are Good People Out There . . .
Sharing Some Thoughts - There are Good People Out There . . .
In this often crazy and mixed up world we find ourselves in there are many good people. The un-sung heroes very often go un-noticed as they give their time willingly to help others.
Whether you go past charity shops, or visit a local hospital there are volunteers helping out. Some local churches have a weekly Soup Run to help the homeless. It’s not only people who need helping out these days as I’ve seen animal rescue hospitals asking for dog and cat food to be donated.
Of course, if you work full time it is more difficult …..you are no doubt looking for 26 hours in your day just to fit family life in, let alone giving time to help others.
No matter what our situation we can perhaps still help someone. It may just be helping someone cross the road safely …or even when next out shopping you may find someone struggling to lift something down from too high a shelf …why not offer to lift it down for them. It’s the little things in life that can mean so much to people ….we all hurry getting from A to B and often thinking about what is next on our list of things to do. Only natural of course but sometimes isn’t it nice just to stop …take a deep breath …and smile. People may wonder what you’re doing but I bet they will smile too, and just for that second feel a lot better for it.
Jan looking through those rose tinted glasses again? Well maybe but as we all face different ‘pressures’ I’ve found that by taking time out …and helping someone you can make a difference.
In this often crazy and mixed up world we find ourselves in there are many good people. The un-sung heroes very often go un-noticed as they give their time willingly to help others.
Whether you go past charity shops, or visit a local hospital there are volunteers helping out. Some local churches have a weekly Soup Run to help the homeless. It’s not only people who need helping out these days as I’ve seen animal rescue hospitals asking for dog and cat food to be donated.
Of course, if you work full time it is more difficult …..you are no doubt looking for 26 hours in your day just to fit family life in, let alone giving time to help others.
No matter what our situation we can perhaps still help someone. It may just be helping someone cross the road safely …or even when next out shopping you may find someone struggling to lift something down from too high a shelf …why not offer to lift it down for them. It’s the little things in life that can mean so much to people ….we all hurry getting from A to B and often thinking about what is next on our list of things to do. Only natural of course but sometimes isn’t it nice just to stop …take a deep breath …and smile. People may wonder what you’re doing but I bet they will smile too, and just for that second feel a lot better for it.
Jan looking through those rose tinted glasses again? Well maybe but as we all face different ‘pressures’ I’ve found that by taking time out …and helping someone you can make a difference.
All the best Jan
Tuesday, 8 September 2026
Keep Bones Healthy Over 65's
Stay active
Being inactive makes your muscles and bones lose strength. This increases your risk of osteoporosis, falls and fractures.
Moderate-intensity exercise
People over 65 should try to get 150 minutes (2 and a half hours) of moderate-intensity exercise every week. It's best to do some exercise every day, spread across the day. Doing something is always better than doing nothing. Exercise outdoors if you can and build up slowly.
Moderate activity will raise your heart rate and make you breathe faster and feel warmer.
One way to tell if you're exercising at a moderate level is if you can still talk but can't sing the words to a song.
Examples of moderate-intensity activities include:
- walking
- water aerobics
- ballroom and line dancing
- riding a bike on level ground or with few hills
- playing doubles tennis
- pushing a lawn mower
Activities for strength
You should also try to do activities to improve muscle strength at least twice a week.
This could include:
- lifting weights
- dancing
- carrying groceries
- going up and down stairs
- exercising to music
- heavy gardening, such as digging or shovelling
- yoga
Activities for balance and flexibility
It's also a good idea to do activities to improve balance and flexibility twice a week as this can reduce your risk of falling.
Activities such as yoga or tai chi are best for this. These types of activity can also ease stiffness and unsteadiness associated with painful joints.
You can do activities twice a week that combine moderate-intensity exercise with improving your strength, balance and flexibility or you can do different activities.
You should also try to avoid sitting around for long periods. If you find you have been sitting for a long time, get up and go for a stroll. See more about why we should sit less.
If you have a health condition such as heart disease or arthritis, you may be able to join a suitable group exercise class.
See physical activity guidelines for older adults.
Exercising with osteoporosis
If you have a high fracture risk or spinal fractures caused by osteoporosis, you need to look after your back.
It's especially important to bend your knees when lifting objects. Avoid movements that involve awkward bending and lifting movements.
You may need to be cautious about some types of high impact exercises. Your GP can advise you about this.
Eating for healthy bones
Some people find their appetite starts to drop as they get older. Eating less can make it more difficult to get the nutrients you need to keep muscles and bones healthy.
Staying active will help to keep your appetite up. But if you don't feel like eating much some days, it's still important to try to stick to a healthy, balanced diet.
For healthy muscles and bones, you need calcium, vitamin D and protein:
- calcium keeps our bones and teeth healthy
- vitamin D helps our bodies to absorb calcium
- protein is important for muscle maintenance
Find out about healthy ways to gain weight.
If your diet isn't as good as it should be, you may want to consider taking a dietary supplement.
Go for one that contains calcium and vitamin D. Your GP or pharmacist can help you choose one that's suitable for you.
Some medicines can affect your appetite. If you think a medicine you're taking may be affecting your appetite, perhaps because it makes you feel nauseous, talk with your pharmacist or GP. They may be able to suggest an alternative.
See more about food for healthy bones.
Vitamin D
Vitamin D is important for both strong muscles and healthy bones. Our bodies make vitamin D from the action of the summer sunlight (from late March/April to the end of September) on our skin. All adults are advised to consider taking a daily vitamin D supplement, particularly during the winter months (October to March).
People who are not often exposed to the sun should take a daily vitamin D supplement throughout the year.
These include people who:
- are not often outdoors, such as those who are frail or housebound,
- are in an institution, such as a care home
- usually wear clothes that cover up most of their skin when outdoors
People with dark skin, such as those of African, African-Caribbean and south Asian origin, might not get enough vitamin D from sunlight, so they should consider taking a supplement throughout the year.
Find out more about vitamin D.
Some foods contain vitamin D. These include oily fish such as mackerel and salmon, eggs, foods fortified with vitamin D such as fat spreads, and some breakfast cereals.
But it's difficult to get enough vitamin D from food alone.
If you have osteoporosis, your GP may prescribe a calcium supplement, too.
Find out more about vitamin D.
Some foods contain vitamin D. These include oily fish such as mackerel and salmon, eggs, foods fortified with vitamin D such as fat spreads, and some breakfast cereals.
But it's difficult to get enough vitamin D from food alone.
If you have osteoporosis, your GP may prescribe a calcium supplement, too.
Other ways to protect your bones
Other things to consider to help prevent falls and fractures:
- quit smoking and try these tips to help you cut down on alcohol
- go for an eye test – poor eyesight can affect mobility and balance
- get your hearing checked – ear problems can affect your balance
- look after your feet – foot pain can affect your mobility
- review your medicines with your GP or pharmacist – some medicines can make you feel dizzy or drowsy
- make your home safer to avoid accidents
Read more about preventing falls.
If you've broken a bone, a fracture liaison service can help you prevent further broken bones and keep your bones healthy.
Ask your GP surgery if there's a fracture liaison service in your area.
More information
Above from NHS UK site here
Related Post
Food For Healthy Bones - see hereArticles / 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
Monday, 7 September 2026
Root Vegetable Toad-in-the-Hole . . . have you tried it yet?
Toad in the hole has been served since the 18th century. While there is an ongoing debate as to how its name came about, it is widely accepted that the dish was developed by lower-income families as a way to get the most out of what was an expensive commodity back in the day: meat.
Toad in the hole makes for a versatile dish. While the classic English banger (sausage) has ensconced itself as the most commonly used meat that goes in it, recipes exist for toad in the hole that includes offcuts of beef, as well as mutton and lamb kidneys. Literally any meat can be used to make toad in the hole given its simple construction of batter with a protein source poking out at the middle.
During World War II and immediately after it, the dish would feature the inexpensive meat that fed the Allied war effort: spam. However, it did not dislodge the English banger (sausage) as the preferred and beloved protein source that goes with it to this very day.
Yes, Toad-in-the-hole is a British family favourite, and the version I share today makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋
Serves Six
3 tbsp vegetable oil
3 long, thin carrots, scrubbed and halved lengthways
1 red onion, cut into thin wedges
200g butternut squash, peeled and sliced into 1cm-thick half-moons
3 garlic cloves, bashed
100g plain flour
4 large eggs
125ml milk
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes or mashed swede/rutabaga
For the gravy
1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar
Method
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes/mashed swede, if you like.
Each serving contains
Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g
Cook's tips
i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.
ii) If you don't have red onions, you could use white, brown or spring onions (scallions).
From original recipe here
You may also like to see this alternative lower carb recipe for toad in the hole here
You will find a variety of articles and recipe ideas within this blog, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.
All the best Jan
Toad in the hole makes for a versatile dish. While the classic English banger (sausage) has ensconced itself as the most commonly used meat that goes in it, recipes exist for toad in the hole that includes offcuts of beef, as well as mutton and lamb kidneys. Literally any meat can be used to make toad in the hole given its simple construction of batter with a protein source poking out at the middle.
During World War II and immediately after it, the dish would feature the inexpensive meat that fed the Allied war effort: spam. However, it did not dislodge the English banger (sausage) as the preferred and beloved protein source that goes with it to this very day.
Yes, Toad-in-the-hole is a British family favourite, and the version I share today makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋
Ingredients
3 tbsp vegetable oil
3 long, thin carrots, scrubbed and halved lengthways
1 red onion, cut into thin wedges
200g butternut squash, peeled and sliced into 1cm-thick half-moons
3 garlic cloves, bashed
100g plain flour
4 large eggs
125ml milk
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes or mashed swede/rutabaga
For the gravy
1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar
Method
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes/mashed swede, if you like.
Each serving contains
Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g
Cook's tips
i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.
ii) If you don't have red onions, you could use white, brown or spring onions (scallions).
From original recipe here
You may also like to see this alternative lower carb recipe for toad in the hole here
~ wishing you an enjoyable day ~
All the best Jan
Sunday, 6 September 2026
September Is Happy Cat Month!
I'm changing the tempo of posts with this one, because I'm talking about cats. I know many of you have cats as pets, some of my family have them as pets too. Like them, love them, hate them, or perhaps you're indifferent to them, or even allergic to them September Is Happy Cat Month!
These animals have lived alongside humans for almost as long as dogs, and have served purposes as important. From companionship to pest control, they’ve been a wonderful addition to our lives, and Happy Cat Month celebrates all they’ve done, and reminds us of what we should do to make sure we have a happy cat.
History of Happy Cat Month
Happy Cat Month is brought to us by the CATalyst Council to help spread education and awareness about the health, welfare, and importance of companion cats. There’s a misconception that cats are incredibly self-reliant, and just don’t need the kind of molly-coddling you find with dogs. The truth is that cats are incredibly social animals, and they require the same level of care and attention that we lavish on our dogs. But the current idea of what a cat is, is causing a problem, where cats aren’t as enriched, loved, and taken care of health wise as is needed.
The CATalyst Council was was formed after two meetings, Re-Branding Felix and the CATalyst Summit. On the heels of these events the non-profit entity was formed with a focus on Veterinary Medicine, Shelter/Animal Welfare, members of industries related to the organizations efforts like Cat Fanciers, the Media, and various commercial companies. Since its formation they’ve been working to advance the image of cats as caring, affectionate, and needing of human care as much as any pet. Through their efforts they work to bring awareness to cat owners to get their cat’s quality veterinary care, preventative medicines, and that products for cats are safe and suitable for our feline friends.
How to celebrate Happy Cat Month
Think about the last time you took your cat to the vet. When did it happen? Has it been a month? 3? A year? Almost certainly it’s been too long, if your cat hasn’t had a check-up in the last 6 months, it’s time to get one scheduled. Happy Cat Month is also a great opportunity to take some time pouring over what you’re feeding your cat and making sure the ingredients are wholesome and not just filler, and then spending some quality time with your furry friend. Remember, cats love to play and love human attention as much as any pet, so spend Happy Cat Month building a new relationship and new habits with our feline overlords!"
Image above from google and words above from article seen here
I hope you enjoyed this slightly different post ... do you have a cat? Will you be celebrating happy cat month with a few extra cuddles? Perhaps he/she enjoys sitting or playing in a box? Do please share your thoughts in the comments.
All the best Jan
"They’re fuzzy, they’re adorable, they invade our lives and take complete command of it and we are their willing slaves. Of course we’re talking about that most amazing house pet, the cat.
These animals have lived alongside humans for almost as long as dogs, and have served purposes as important. From companionship to pest control, they’ve been a wonderful addition to our lives, and Happy Cat Month celebrates all they’ve done, and reminds us of what we should do to make sure we have a happy cat.
History of Happy Cat Month
Happy Cat Month is brought to us by the CATalyst Council to help spread education and awareness about the health, welfare, and importance of companion cats. There’s a misconception that cats are incredibly self-reliant, and just don’t need the kind of molly-coddling you find with dogs. The truth is that cats are incredibly social animals, and they require the same level of care and attention that we lavish on our dogs. But the current idea of what a cat is, is causing a problem, where cats aren’t as enriched, loved, and taken care of health wise as is needed.
The CATalyst Council was was formed after two meetings, Re-Branding Felix and the CATalyst Summit. On the heels of these events the non-profit entity was formed with a focus on Veterinary Medicine, Shelter/Animal Welfare, members of industries related to the organizations efforts like Cat Fanciers, the Media, and various commercial companies. Since its formation they’ve been working to advance the image of cats as caring, affectionate, and needing of human care as much as any pet. Through their efforts they work to bring awareness to cat owners to get their cat’s quality veterinary care, preventative medicines, and that products for cats are safe and suitable for our feline friends.
How to celebrate Happy Cat Month
Think about the last time you took your cat to the vet. When did it happen? Has it been a month? 3? A year? Almost certainly it’s been too long, if your cat hasn’t had a check-up in the last 6 months, it’s time to get one scheduled. Happy Cat Month is also a great opportunity to take some time pouring over what you’re feeding your cat and making sure the ingredients are wholesome and not just filler, and then spending some quality time with your furry friend. Remember, cats love to play and love human attention as much as any pet, so spend Happy Cat Month building a new relationship and new habits with our feline overlords!"
Image above from google and words above from article seen here
Related Post
What Is It With Cats and Boxes - read it here
Simba so cute, and happy, in a box
All the best Jan
'What to eat if you discover you’re prediabetic' ... here's a guide to the right diet to follow
Sharing an article from Ceri Roberts
"Diet plays such a crucial role in managing – and, in some cases, reversing – prediabetes that you ignore it at your peril. The condition increases the risk of cardiovascular disease and stroke by at least 30 per cent for men and up to 50 per cent for women. Up to 70 per cent of people with prediabetes will go on to develop diabetes – unless they change their diet and lifestyle and take steps to reverse it.
What you eat has never been more important. Here’s a guide to the right diet to follow.
What is prediabetes?
Also known as non-diabetic hyperglycaemia, it’s a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.
The risk factors for prediabetes are broadly similar to those for Type 2 diabetes – particularly being overweight or obese and over the age of 45.
Prediabetes is estimated to affect around 5.1 million people in England, according to Diabetes UK. In people under 40, there has been an increase of almost a quarter in the same period – and experts fear that this is just the tip of the iceberg. According to Diabetes.co.uk, around seven million people are estimated to have prediabetes in the UK.
Why is my diet important in managing pre-diabetes?
Dr David Cavan, a consultant endocrinologist and the author of How to Reverse Type 2 Diabetes and Prediabetes, says: “Prediabetes doesn’t need medication. It doesn’t need exercise. The most important thing is that people need to change what they are eating. Doing this very powerfully treats, and can reverse prediabetes, in a very high number of people.”
Many leading experts in diabetes and prediabetes recommend following a low-carbohydrate diet which involves excluding white grains, sugar and starchy foods in favour of lean meat, vegetables and legumes. One of those experts is Dr David Unwin, who pioneered the approach in the UK and found that 93 per cent of his patients with prediabetes restored their blood sugars to normal after following the diet for two years.
Recommended foods for prediabetes
In order to help bring blood glucose back into balance, build meals around the following foods:
Lean proteins
Fish
Eggs
Dairy such as yogurt, cheese, cottage cheese, milk
Tofu and pulses such as lentils and chickpeas
“Getting adequate protein, and spreading protein across the day is vital,” says Carin Hume, a consultant dietitian. Aim to include a good source or protein with every meal.
Have two servings of fish each week and no more than 70g of red meat per day, but you can also include eggs, yogurt, cheese, cottage cheese, milk, tofu and pulses such as lentils and chickpeas to boost your protein intake.
Vegetables
“Fill your plate with protein and vegetables, particularly leafy green vegetables, and have what I would call a ‘good old fashioned meat-and-two-veg’ type of meal, rather than a rice-or pasta-based meal,” says Dr Cavan. Add salad or vegetables to at least two of your meals and choose as many different varieties as possible to feed your gut bacteria.
Fibre-rich foods
High-fibre beans and pulses such as lentils and chickpeas
Grains such as buckwheat, quinoa and barley
Research shows that a high-fibre diet can improve glucose metabolism, but Hume warns that many of us aren’t eating enough. As well as vegetables and salads, build high-fibre beans and pulses into your diet.
Healthy fats and omega-3s
Olive oil
Avocado
Oily fish
Nuts and seeds, such as flax and chia
Choose healthy fats, particularly heart-healthy monounsaturated and polyunsaturated fats from olive oil and avocado, oily fish and nuts and seeds. An increasing body of research now advocates eating full-fat dairy to help manage blood glucose. Eating nuts can help to improve blood sugar control, and one study found that eating seeds such as flax and chia has the same effect.
Food and drink to avoid with prediabetes
Liquid calories including juices, sugary drinks, smoothies
Alcohol
“Try to make water your main drink, and only consume alcohol in moderation, says Dr Cavan. “I see a lot of people making fruit smoothies because they think they are really healthy, but you can have a huge amount of sugar in a smoothie.”
Processed and refined foods
Flavoured yogurts and sauces
Refined sugars (found in most shop-bought cakes and breakfast cereals)
Consuming a lot of ultra-processed foods (UPFs) increases the risk of developing Type 2 diabetes – perhaps by as much as 15 per cent. “Most UPFs are highly palatable and easy to overeat,” notes Hume.
Avoid foods which contain refined sugars, such as cakes, biscuits, breakfast cereals and sweets, along with those which often contain large amounts of hidden sugars, such as flavoured yogurts and sauces. Instead include protein in every meal and fill half your plate with vegetables or salad.
Managing portion sizes
“Portion size is important, especially in reducing calorie intake to help with weight loss,” says Hume. On that note, “it may be better to enjoy ‘treat foods’ when eating out as this can make portion control easier, especially if you share dishes and desserts.”
If the thought of cutting out all the sugars and starchy foods feels too much, Dr Cavan recommends using a blood glucose monitor to see exactly how your body responds to the foods you eat. This might make you pause before reaching for the biscuit tin.
“This will show you instantly which things are pushing up your sugar levels,” says Dr Cavan. “You can quickly see what you can get away with, and this is so variable. For example, some people can have a small amount of potato and they don’t see any effect, while other people can’t.”
Is fasting helpful for prediabetes?
Research suggests that fasting or time-restricted eating can help to improve blood glucose control and potentially prevent or treat prediabetes.
“Prolonging your overnight fast can help reduce the insulin levels in your bloodstream, which helps to counter the pre-diabetes disease process,” explains Dr Cavan. “The main form of fasting that I suggest is to skip breakfast on two or three days (or more) per week. This type of 16-hour fast can be very helpful, especially for people who aren’t hungry in the morning.”
How will I know if I have prediabetes?
“The only way you can tell if you have prediabetes is by asking your GP for a routine blood test,” says Dr Cavan. “When you have prediabetes you have a blood sugar level that’s slightly higher than normal, but nowhere near high enough to cause any symptoms, such as being very thirsty or tired, or passing a lot of urine.”
Your doctor will measure your HbA1C level, which shows your average blood glucose levels for the previous three months. If your HbA1C reading is between 42mmol/mol (6 per cent) and 47mmol/mol (6.4 per cent), this indicates prediabetes. Over 48mmol/mol (6.5 per cent) suggests diabetes."
Related Articles/Posts
Diabetic or Prediabetic : Here Are Eleven Foods To Avoid - read it here
What is prediabetes and how can you reverse it? - read it here
Diabetes News : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs - read it here
Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy...
But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional.
Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
"Diet plays such a crucial role in managing – and, in some cases, reversing – prediabetes that you ignore it at your peril. The condition increases the risk of cardiovascular disease and stroke by at least 30 per cent for men and up to 50 per cent for women. Up to 70 per cent of people with prediabetes will go on to develop diabetes – unless they change their diet and lifestyle and take steps to reverse it.
What you eat has never been more important. Here’s a guide to the right diet to follow.
What is prediabetes?
Also known as non-diabetic hyperglycaemia, it’s a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.
The risk factors for prediabetes are broadly similar to those for Type 2 diabetes – particularly being overweight or obese and over the age of 45.
Prediabetes is estimated to affect around 5.1 million people in England, according to Diabetes UK. In people under 40, there has been an increase of almost a quarter in the same period – and experts fear that this is just the tip of the iceberg. According to Diabetes.co.uk, around seven million people are estimated to have prediabetes in the UK.
Why is my diet important in managing pre-diabetes?
Dr David Cavan, a consultant endocrinologist and the author of How to Reverse Type 2 Diabetes and Prediabetes, says: “Prediabetes doesn’t need medication. It doesn’t need exercise. The most important thing is that people need to change what they are eating. Doing this very powerfully treats, and can reverse prediabetes, in a very high number of people.”
Many leading experts in diabetes and prediabetes recommend following a low-carbohydrate diet which involves excluding white grains, sugar and starchy foods in favour of lean meat, vegetables and legumes. One of those experts is Dr David Unwin, who pioneered the approach in the UK and found that 93 per cent of his patients with prediabetes restored their blood sugars to normal after following the diet for two years.
Recommended foods for prediabetes
In order to help bring blood glucose back into balance, build meals around the following foods:
Lean proteins
Fish
Eggs
Dairy such as yogurt, cheese, cottage cheese, milk
Tofu and pulses such as lentils and chickpeas
“Getting adequate protein, and spreading protein across the day is vital,” says Carin Hume, a consultant dietitian. Aim to include a good source or protein with every meal.
Have two servings of fish each week and no more than 70g of red meat per day, but you can also include eggs, yogurt, cheese, cottage cheese, milk, tofu and pulses such as lentils and chickpeas to boost your protein intake.
Vegetables
“Fill your plate with protein and vegetables, particularly leafy green vegetables, and have what I would call a ‘good old fashioned meat-and-two-veg’ type of meal, rather than a rice-or pasta-based meal,” says Dr Cavan. Add salad or vegetables to at least two of your meals and choose as many different varieties as possible to feed your gut bacteria.
Fibre-rich foods
High-fibre beans and pulses such as lentils and chickpeas
Grains such as buckwheat, quinoa and barley
Research shows that a high-fibre diet can improve glucose metabolism, but Hume warns that many of us aren’t eating enough. As well as vegetables and salads, build high-fibre beans and pulses into your diet.
Healthy fats and omega-3s
Olive oil
Avocado
Oily fish
Nuts and seeds, such as flax and chia
Choose healthy fats, particularly heart-healthy monounsaturated and polyunsaturated fats from olive oil and avocado, oily fish and nuts and seeds. An increasing body of research now advocates eating full-fat dairy to help manage blood glucose. Eating nuts can help to improve blood sugar control, and one study found that eating seeds such as flax and chia has the same effect.
Food and drink to avoid with prediabetes
Liquid calories including juices, sugary drinks, smoothies
Alcohol
“Try to make water your main drink, and only consume alcohol in moderation, says Dr Cavan. “I see a lot of people making fruit smoothies because they think they are really healthy, but you can have a huge amount of sugar in a smoothie.”
Processed and refined foods
Flavoured yogurts and sauces
Refined sugars (found in most shop-bought cakes and breakfast cereals)
Consuming a lot of ultra-processed foods (UPFs) increases the risk of developing Type 2 diabetes – perhaps by as much as 15 per cent. “Most UPFs are highly palatable and easy to overeat,” notes Hume.
Avoid foods which contain refined sugars, such as cakes, biscuits, breakfast cereals and sweets, along with those which often contain large amounts of hidden sugars, such as flavoured yogurts and sauces. Instead include protein in every meal and fill half your plate with vegetables or salad.
Managing portion sizes
“Portion size is important, especially in reducing calorie intake to help with weight loss,” says Hume. On that note, “it may be better to enjoy ‘treat foods’ when eating out as this can make portion control easier, especially if you share dishes and desserts.”
If the thought of cutting out all the sugars and starchy foods feels too much, Dr Cavan recommends using a blood glucose monitor to see exactly how your body responds to the foods you eat. This might make you pause before reaching for the biscuit tin.
“This will show you instantly which things are pushing up your sugar levels,” says Dr Cavan. “You can quickly see what you can get away with, and this is so variable. For example, some people can have a small amount of potato and they don’t see any effect, while other people can’t.”
FAQs
Is fasting helpful for prediabetes?
Research suggests that fasting or time-restricted eating can help to improve blood glucose control and potentially prevent or treat prediabetes.
“Prolonging your overnight fast can help reduce the insulin levels in your bloodstream, which helps to counter the pre-diabetes disease process,” explains Dr Cavan. “The main form of fasting that I suggest is to skip breakfast on two or three days (or more) per week. This type of 16-hour fast can be very helpful, especially for people who aren’t hungry in the morning.”
How will I know if I have prediabetes?
“The only way you can tell if you have prediabetes is by asking your GP for a routine blood test,” says Dr Cavan. “When you have prediabetes you have a blood sugar level that’s slightly higher than normal, but nowhere near high enough to cause any symptoms, such as being very thirsty or tired, or passing a lot of urine.”
Your doctor will measure your HbA1C level, which shows your average blood glucose levels for the previous three months. If your HbA1C reading is between 42mmol/mol (6 per cent) and 47mmol/mol (6.4 per cent), this indicates prediabetes. Over 48mmol/mol (6.5 per cent) suggests diabetes."
Related Articles/Posts
Diabetic or Prediabetic : Here Are Eleven Foods To Avoid - read it here
What is prediabetes and how can you reverse it? - read it here
Diabetes News : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs - read it here
~ xxx oooo xxx ~
But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional.
Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Friday, 4 September 2026
Thoughts For Today
I know many are currently experiencing this problem.
Although posts can be published.
Blogger is not permitting us to leave a comment on any blogs.
I can't leave a comment on my blog or your blogs.
Blogger at present doesn't permit it.
I am still visiting and reading your blogs though.
I hope you enjoy this post and thank you for visiting this blog.
** Update, 5th September **
thankfully the issue with comments seems to have been sorted
----- xxxx ooooo xxxx -----
THOUGHTS FOR TODAY
"Let's follow the rules, especially
the Golden One.
Let's be good to ourselves, to each other,
to the Earth.
Let's watch happiness put sadness
out of business."
Words I saw in a magazine, which apparently originated, from here
-----------------------------------------------------------------------
I'm also sharing this meme I saw here
My Words
Whatever your plans are for the Autumn Season
I wish you a happy and peaceful one.
All the best Jan
Thursday, 3 September 2026
Tomato Pie : The Lower Carb Way
Tomatoes are typically in season during August but even in early September it's still a nice treat to enjoy a simple salad using fresh tomatoes, which you may have grown yourself!
When shopping, look for bright and firm tomatoes with wrinkle-free skins that are not split, and have a sweet, earthy scent. If sold on the vine, choose a thick, strong vine with tightly attached tomatoes. It's best not to put tomatoes in the fridge as this will impair their flavour and texture.
Have you tried tomato in a pie? This savoury low-carb pie is best with fresh summer tomatoes from a Southern garden. If you can’t get Southern tomatoes, just get tomatoes! You can enjoy this pie by itself, or with salad, but it's also delicious served with grilled meats - as always dear reader the choice is yours.
Ingredients
Six servings5g carb per serving
Crust
1¼ cups (3½ oz.) shredded/grated Parmesan cheese
¾ cup (3 oz.) almond flour
1⁄3 cup (1¼ oz.) oat fibre**
1 egg
2 tbsp butter or coconut oil
¼ tsp salt
Filling
5 (1¼ lbs) large tomatoes, sliced
1⁄3 cup (2 oz.) finely slivered red onions
½ cup mayonnaise
1¼ cups (5 oz.) cheddar cheese, shredded/grated
½ tsp dried oregano
1 tsp dried basil
Three Tips
** The oat fibre can be replaced with 2 tbls. of coconut flour (1 pie).
Thyme can be used instead of instead of oregano / basil.
For more flavour, feel free to sprinkle chopped, cooked bacon over the tomatoes before baking the pie.
Need help with weight/measurement conversion, see here
Find recipe instructions here
If it's more like tomato soup weather where you live you might like this post here
Tomatoes and their health benefits
read more here
You will find a variety of articles and recipe ideas within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use 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
All the best Jan
Wednesday, 2 September 2026
More hobbies, less depression !
by University College London
Having a hobby is linked to fewer depressive symptoms and higher levels of happiness, self-reported health and life satisfaction among people aged 65 and over, and this holds true across 16 countries on three continents, according to a new study led by UCL (University College London) researchers.
The study, published in the journal Nature Medicine, aimed to see if the benefits of hobbies were consistent in different national settings, and looked at data from 93,263 people aged 65 or over who had enrolled in five existing longitudinal studies in England, Japan, United States, China and 12 European countries.
Analyzing data from participants spanning four to eight years, the researchers found that having a hobby was also linked to subsequent decreases in depressive symptoms and increases in happiness and life satisfaction, suggesting there might be a causal effect, although as an observational study it could not prove causality.
These results remained after adjusting for other factors such as partnership status, employment and household income.
The study found the benefits of having a hobby were relatively universal, with only small differences between countries.
Lead author Dr. Karen Mak (UCL Institute of Epidemiology & Health Care) said, "Our study shows the potential of hobbies to protect older people from age-related decline in mental health and well-being. This potential is consistent across many countries and cultural settings."
"Of the four outcomes, life satisfaction was most strongly linked to hobby engagement. Hobbies may contribute to life satisfaction in our later years through many mechanisms, including feeling in control of our minds and bodies, finding a purpose in life, and feeling competent in tackling daily issues."
"Theoretical work suggests the relationship between hobbies and well-being may cut both ways—that people with better mental health may be more likely to take up a hobby, and persisting with a hobby may help us to retain improved life satisfaction."
"Our research also supports policymakers in promoting access to hobbies among older people as a way to enhance their well-being and health."
Hobbies, defined as activities people engage in during their leisure time for pleasure, might range from volunteering or being part of a club to reading, gardening, playing games, and arts and crafts.
The researchers found the proportion of people who said they had a hobby varied considerably between countries, with 51% of study participants in Spain reporting having a hobby, compared to 96% in Denmark, 95.8% in Sweden and 94.4% in Switzerland.
China had the lowest level of hobby engagement, at 37.6%, but researchers cautioned that study respondents in China were asked only about social hobbies, not hobbies in general.
In countries with better life expectancy and national happiness levels, more people reported having a hobby, and also the link between well-being and having a hobby was stronger in those countries."
Above words, and more to see from article here
A hobby is considered to be a regular activity that is done for enjoyment, typically during one's leisure time. I enjoy reading and walking and yes, I also enjoy blogging.
Did you know blogging does count as a hobby, see here
Do you have a hobby?
Articles, studies, comments etc found within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your local health care provider.
All the best Jan
Articles, studies, comments etc found within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your local health care provider.
All the best Jan
Tuesday, 1 September 2026
Pumpkin Spice Muffins : Low Carb : Gluten Free
It's September, so surely time for some pumpkin spice muffins, just right for this time of year! This is a very nice recipe suggestion from Elviira at 'Low Carb So Simple'... and like her, I am sure you will find these low carb 'pumpkin spice muffins' are soft, moist and incredibly yummy!
12 medium size muffins
(net carbs 2.2g)
1 1/2 cup = 360 ml almond flour
1 tablespoon (organic) pumpkin pie spice
2/3 cup = 160 ml erythritol crystals / sweetener
2/3 cup = 160 ml (organic) pumpkin
4 extra large (organic) eggs
Directions
1. Preheat oven to 300 °F (150 °C).
2. Line a muffin pan with paper liners.
3. In a large bowl, combine the almond flour, pumpkin pie spice and erythritol and mix well until there are no lumps.
4. Add the pumpkin and eggs and beat with an electric mixer until smooth.
5. Scoop the batter into each muffin cup.
6. Bake for some 30–40 minutes, or until a stick inserted in the middle of the muffin comes out almost dry.
7. Remove the muffin pan from the oven and cover with a towel.
8. Let the muffins cool under the towel, remove the towel and the muffins from the pan and serve. For a really indulgent treat, frost the muffins with Quick Low-Carb Cream Cheese Frosting - see here
9. Store in an airtight container.
Elviira gives some very useful hints and tips on how to cook these delicious low carb muffins, which you will find here
If you need help/guidance with weight/measurement conversion see here
~ wishing 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
Ingredients
(net carbs 2.2g)
1 1/2 cup = 360 ml almond flour
1 tablespoon (organic) pumpkin pie spice
2/3 cup = 160 ml erythritol crystals / sweetener
2/3 cup = 160 ml (organic) pumpkin
4 extra large (organic) eggs
Directions
1. Preheat oven to 300 °F (150 °C).
2. Line a muffin pan with paper liners.
3. In a large bowl, combine the almond flour, pumpkin pie spice and erythritol and mix well until there are no lumps.
4. Add the pumpkin and eggs and beat with an electric mixer until smooth.
5. Scoop the batter into each muffin cup.
6. Bake for some 30–40 minutes, or until a stick inserted in the middle of the muffin comes out almost dry.
7. Remove the muffin pan from the oven and cover with a towel.
8. Let the muffins cool under the towel, remove the towel and the muffins from the pan and serve. For a really indulgent treat, frost the muffins with Quick Low-Carb Cream Cheese Frosting - see here
9. Store in an airtight container.
Elviira gives some very useful hints and tips on how to cook these delicious low carb muffins, which you will find here
If you need help/guidance with weight/measurement conversion see here
All the best Jan
Welcome the 1st of September 2026
As we say goodbye to August it's time to say hello to September.
Yes, the ninth month of the year is here!
September is sometimes called the doorway month. The energy of summer fades, leaves begin to change colour, children head back to school, and the harvest moves into full swing.
Yes, September is here and if you live in the northern hemisphere it brings the last days of summer and the first days of Autumn... (obviously Spring if you live in the southern hemisphere!)
"September, in Old England, was called Haervest-monath (Harvest Month). This is the time to gather up the rest of the harvest and prepare for the winter months.
The Romans often associated different months with different gods. September is associated with Vulcan, the Roman god of fire.
September’s zodiac signs are Virgo (Aug. 23–Sept. 22) and Libra (Sept. 23–Oct. 22). Virgos are said to be analytical and hardworking people, while still being kind and loyal. Libras, on the other hand, value harmony and diplomacy, and are said to be both intelligent and kind.
September’s birth flowers are the aster and the morning glory. The significance of both flowers is actually very similar, with the aster being said to represent love, while the morning glory represents affection.
The September birthstone is the sapphire, which was once thought to guard against evil and poisoning. The sapphire, along with the related ruby, are the second-hardest natural gemstones, with only the diamond being harder
September is National Happy Cat Month, and I know there are a lot of cat lovers who read this blog 😺
September 5th is National Cheese Pizza Day,
Have a Pizza Night, the Low Carb Way, with a Cauliflower Pizza Casserole
it's so cheesy - more details here
~ Wishing you a happy September 2026 ~
All the best Jan
Sunday, 30 August 2026
Spiced Chicken and Cauliflower Traybake : Flavourful : Gluten Free
If you’re yet to try roasted cauliflower, you’re in for a treat. Traybakes are the perfect fuss-free dinner and this chicken dish pairs Middle Eastern spices with sweet cherry tomatoes and a nutty, herb-studded tahini sauce to make a satisfying gluten-free dinner/supper.
Serves 4
1 cauliflower, cut into florets
2 red onions*, cut into wedges
8 skin-on, bone-in chicken thighs
330g cherry tomatoes
1 tsp ground cumin
1 tsp ground coriander
1 tsp smoked paprika
1/2 tsp turmeric
½ tsp mild chilli powder
1/4 tsp ground cinnamon
¼ tsp allspice
3 tbsp olive oil
100g baby spinach
For the tahini sauce
25g (3/4oz) tahini **
125g (4 1/2oz) low-fat natural yogurt
1/2 red chilli
30g fresh coriander
15g flat-leaf parsley
* If you do not have red onions try using white, brown or spring onions (scallions)
** Read more about tahini here
~ sharing some late summer blooms ~
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
Ingredients
1 cauliflower, cut into florets
2 red onions*, cut into wedges
8 skin-on, bone-in chicken thighs
330g cherry tomatoes
1 tsp ground cumin
1 tsp ground coriander
1 tsp smoked paprika
1/2 tsp turmeric
½ tsp mild chilli powder
1/4 tsp ground cinnamon
¼ tsp allspice
3 tbsp olive oil
100g baby spinach
For the tahini sauce
25g (3/4oz) tahini **
125g (4 1/2oz) low-fat natural yogurt
1/2 red chilli
30g fresh coriander
15g flat-leaf parsley
* If you do not have red onions try using white, brown or spring onions (scallions)
** Read more about tahini here
Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the cauliflower florets, onion wedges, chicken thighs, tomatoes, spices and oil into a large roasting dish and mix well to combine.
2. Cover with foil and bake in the oven for 45 mins, then remove the foil and continue to bake for 25-30 mins, until the chicken is cooked through with no pink meat showing and the cauliflower is golden and tender.
3. Meanwhile, put all the ingredients for the tahini sauce into the small bowl of a food processor and blitz until smooth.
4. Stir the spinach into the roasting tin and let it wilt from the heat of the chicken and veg. Serve drizzled with the tahini sauce... and enjoy!
Each serving contains
Fat 30g Carbohydrate 14.5g Protein 24.5g Fibre 5.7g
From original idea here
For those who may prefer a vegetarian dish
1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the cauliflower florets, onion wedges, chicken thighs, tomatoes, spices and oil into a large roasting dish and mix well to combine.
2. Cover with foil and bake in the oven for 45 mins, then remove the foil and continue to bake for 25-30 mins, until the chicken is cooked through with no pink meat showing and the cauliflower is golden and tender.
3. Meanwhile, put all the ingredients for the tahini sauce into the small bowl of a food processor and blitz until smooth.
4. Stir the spinach into the roasting tin and let it wilt from the heat of the chicken and veg. Serve drizzled with the tahini sauce... and enjoy!
Each serving contains
Fat 30g Carbohydrate 14.5g Protein 24.5g Fibre 5.7g
From original idea here
For those who may prefer a vegetarian dish
Vegetable Stew - more details here
image from google
All the best Jan
Saturday, 29 August 2026
Meet The Penguins At Penguin Cove
I know not all readers agree with, or like zoos, but I have many happy memories of visits to the Zoo as a child, then with my own children and latterly my grandchildren. One of my favourite visits are seeing the penguins, and at Marwell Zoo in Hampshire there is a colony of thirteen endangered Humboldt penguins.
Humboldt penguins are one of 18 penguin species. Humboldt penguins are medium-sized penguins from South America. They are greyish-black and white in colour, with a large pink area around the base of their beak. Unusually for birds, both male and female penguins look alike. Whilst they may not be able to fly like most other birds, they are very agile swimmers and almost seem to ‘fly’ through the water. Read more here
"Local swimming kids have been helping penguins make a splash!
Penguins at a zoo in Hampshire are making a splash with their new wave machine - after a fundraising campaign by local children.
More than one hundred kids between the ages of four and eleven completed a sponsored swim to help raise money.
Swimming distances of 50 metres (two lengths) and above, their efforts raised more than £15,000.
Staff at the zoo said the wave machine helps to create strong currents underwater for the penguins to swim against, improving their physical and mental wellbeing.
What happened?
Some of the children who helped fundraise for Marwell Zoo's wave machine - otherwise known as a flow cannon - were at the zoo for the official switch-on.
10-year-old Ellie, who raised £510 by swimming a mile, said she enjoyed the whole experience.
She explained: "It was very fun, I did it in my free time, I'm glad I challenged myself.
"I love penguins, they're so cute and can be so much fun. Also, I love swimming, so I thought it would be the perfect challenge for me."
For the colony of 13 endangered Humboldt penguins who reside in the zoo's Penguin Cove.
Staff said their new machine will create strong underwater currents for the penguins to swim against.
Dan Garrick, from the zoo, added: "It will create a more dynamic, enriched experience for them when they go in the pool."
The zoo said that extra funds raised will be used to further improve the penguins' wellbeing."
Penguins at a zoo in Hampshire are making a splash with their new wave machine - after a fundraising campaign by local children.
More than one hundred kids between the ages of four and eleven completed a sponsored swim to help raise money.
Swimming distances of 50 metres (two lengths) and above, their efforts raised more than £15,000.
Staff at the zoo said the wave machine helps to create strong currents underwater for the penguins to swim against, improving their physical and mental wellbeing.
What happened?
Some of the children who helped fundraise for Marwell Zoo's wave machine - otherwise known as a flow cannon - were at the zoo for the official switch-on.
10-year-old Ellie, who raised £510 by swimming a mile, said she enjoyed the whole experience.
She explained: "It was very fun, I did it in my free time, I'm glad I challenged myself.
"I love penguins, they're so cute and can be so much fun. Also, I love swimming, so I thought it would be the perfect challenge for me."
For the colony of 13 endangered Humboldt penguins who reside in the zoo's Penguin Cove.
Staff said their new machine will create strong underwater currents for the penguins to swim against.
Dan Garrick, from the zoo, added: "It will create a more dynamic, enriched experience for them when they go in the pool."
The zoo said that extra funds raised will be used to further improve the penguins' wellbeing."
Words above from article seen here
Do go and watch the 30 second video of the penguins swimming, they absolutely love it!
You can find the video here
What did you think of the video? Do you like penguins?
Please share your thoughts in the comments.
All the best Jan
Friday, 28 August 2026
t's Almost The August Bank Holiday Weekend 2026
Yes, it's almost the weekend and here in the UK we have a Bank Holiday Weekend, which for many means a nice three day break from work. Time to see family, friends ... perhaps do some gardening or decorating even visit a local event.
Whatever you may be doing I wish you a happy weekend, with some good weather, although I'm not sure we will be lucky with that, because many areas of the UK are expecting thunder storms!
I have no plans to travel far, the roads are always extra busy at bank holiday times.
gulls diving for dinner
down on the beach
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
Whatever you may be doing I wish you a happy weekend, with some good weather, although I'm not sure we will be lucky with that, because many areas of the UK are expecting thunder storms!
I have no plans to travel far, the roads are always extra busy at bank holiday times.
~~~~~
Here are two summer photographs from years gone by,
which I hope you may enjoy
gulls diving for dinner
down on the beach
finishing with this recent photograph
which shows a view of the partial lunar eclipse and sturgeon moon
photo credit - yen milne - read more details here
However you plan to spend your Bank Holiday weekend (or ordinary weekend) do have a good one.
... and how about enjoying this colourful salad sometime over the weekend!
Chickpea Salad
With feta, spinach and roasted peppers, it's got flavour 😋
see recipe 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. 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
Thursday, 27 August 2026
Food For Healthy Bones
Food for healthy bones
A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium.
Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.
You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.
A good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis.
Calcium
Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet.
Good sources of calcium include:
- milk, cheese and other dairy foods
- green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
- soya beans
- tofu
- plant-based drinks (such as soya drink) with added calcium
- nuts
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines and pilchards
Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.
Vitamin D
Adults need 10 micrograms (400 International Units or IU) of vitamin D a day.
It's difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.
From late March or early April to the end of September, you can make vitamin D from sunlight by having short daily periods of sun exposure without sunscreen. However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight.
Good food sources of vitamin D:
- oily fish, such as salmon, sardines and mackerel
- egg yolks
- fortified foods, such as some fat spreads and breakfast cereals
For babies and children, see vitamins for children.
At-risk groups
Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram (400IU) vitamin D supplement all year round.
These groups are:
- people who are not often outdoors, for example if they are frail, housebound or living in a care home
- people who usually wear clothes that cover up most of their skin when outdoors
- people with dark skin such as those of African, African-Caribbean or south Asian origin
Osteoporosis
If you've been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis drug treatments if they have concerns that your calcium intake may be low.
Find out more about treating osteoporosis.
Menopause
Women lose bone more rapidly for a number of years after the menopause when their ovaries almost stop producing oestrogen, which has a protective effect on bones.
There are no specific calcium or vitamin D recommendations for the menopause, however a healthy balanced diet, including calcium, summer sunlight and vitamin D supplements, will help slow down the rate of bone loss.
Vegans
Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans will need to get it from other foods.
Good sources of calcium for vegans include:
- fortified soya, rice and oat drinks
- soya beans
- calcium-set tofu
- sesame seeds and tahini
- pulses
- brown and white bread (in the UK calcium is added to white and brown flour by law)
- dried fruit such as raisins, prunes, figs and dried apricots
- green leafy vegetables such as kale, cabbage and broccoli
The vegan diet contains little, if any, vitamin D without fortified foods or supplements but, for everyone, sunlight on the skin in spring and summer is the main source of vitamin D. Remember to cover up or protect your skin before it starts to turn red or burn.
Other vegan sources of vitamin D are:
- fortified fat spreads, breakfast cereals and plant-based drinks such as soya drink (with vitamin D added)
- vitamin D supplements
Read more about sources of calcium and vitamin D in the vegan diet.
During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.
If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and nutrients they need for growth.
Read baby and toddler meal ideas for more information.
Too much vitamin A
Some research has suggested a link between too much vitamin A and an increased risk of bone fractures. As a precaution, people who regularly eat liver (a rich source of vitamin A) are advised not to eat liver more than once a week, and not to take supplements containing retinol (a form of vitamin A usually found in foods that come from animals).
People at risk of osteoporosis, such as postmenopausal women and older people, are advised to limit their retinol intake to no more than 1.5mg (1,500 micrograms) a day by eating less liver and liver products and avoiding supplements containing retinol (including those containing fish liver oil).
Words above from NHS site UK here
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
Tuesday, 25 August 2026
Lemon Drizzle Cake : Sugar Free : Gluten Free
"This Sugar-Free Lemon Drizzle Cake recipe is a delicious diabetic-friendly and gluten-free cake bursting with lemon flavour.
4 large eggs
120 g xylitol/sweetener, plus 60g for the drizzle
150 g Greek yoghurt
250 g almond flour
50 g oat flour
1.5 tsp baking powder
1⁄2 tsp bicarbonate of soda
1 large lemon, zest & juice
Directions
1. Preheat your oven to 180°C (160°C fan) / gas mark 4. Grease a 1lb loaf tin with a little oil and line the base with parchment paper.
2. In a large bowl, mix together the almond flour, oat flour, baking powder and bicarbonate of soda. Set aside.
3. In a separate bowl, using an electric mixer, stand mixer or a good old-fashioned whisk, cream together the xylitol and eggs until light and fluffy. This will take a few minutes and they will get paler in colour
4. Then slowly mix in the Greek yoghurt and lemon zest
5. Gradually add the dry ingredients to the wet ingredients mixing until just combined. Be careful not to overmix!
6. Pour the cake batter into the prepared loaf tin and bake on the middle shelf of the oven for 40-45 minutes, or until a skewer inserted into the centre comes out clean. The cake should be golden brown on top.
7. Once baked, remove the cake from the oven and let it cool in the tin for a few minutes.
Make the Lemon Drizzle
8. While the cake cools, prepare the lemon drizzle. In a small pan gently heat the lemon juice and xylitol, whisking until the xylitol dissolves. The mixture should have a slightly syrupy texture.
9. Using a spoon, slowly drizzle the lemon syrup evenly over the top of the cake. The cake will absorb some of the drizzle, and some will pool at the bottom of the tin. That’s perfectly fine – it just adds to the moistness and deliciousness!
10. Leave the cake to cool in the tin before transferring it to a wire rack to finish cooling completely.
Tips and Notes
i) For best results, ensure all your ingredients, particularly the eggs, are at room temperature. This helps the batter come together smoothly and bake evenly.
ii) While using xylitol for this recipe you can substitute another diabetic-friendly sweetener of your choice. Just be sure to check the conversion chart for the specific sweetener you’re using and adjust the amount accordingly.
iii) You can read more about sweeteners on the UK's NHS site here
iv) Diabetes Note – This recipe is designed to be diabetic-friendly and while significantly lower in carbohydrates than a traditional lemon drizzle cake, there still are some carb counting requirements.
This recipe typically yields 10-12 slices, depending on how thick you cut them, and works out at approx. 4g carbs per slice."
The above and more to read/see here
~ have a cup, saucer and plate ready to enjoy a slice ~
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
Ingredients
120 g xylitol/sweetener, plus 60g for the drizzle
150 g Greek yoghurt
250 g almond flour
50 g oat flour
1.5 tsp baking powder
1⁄2 tsp bicarbonate of soda
1 large lemon, zest & juice
Directions
1. Preheat your oven to 180°C (160°C fan) / gas mark 4. Grease a 1lb loaf tin with a little oil and line the base with parchment paper.
2. In a large bowl, mix together the almond flour, oat flour, baking powder and bicarbonate of soda. Set aside.
3. In a separate bowl, using an electric mixer, stand mixer or a good old-fashioned whisk, cream together the xylitol and eggs until light and fluffy. This will take a few minutes and they will get paler in colour
4. Then slowly mix in the Greek yoghurt and lemon zest
5. Gradually add the dry ingredients to the wet ingredients mixing until just combined. Be careful not to overmix!
6. Pour the cake batter into the prepared loaf tin and bake on the middle shelf of the oven for 40-45 minutes, or until a skewer inserted into the centre comes out clean. The cake should be golden brown on top.
7. Once baked, remove the cake from the oven and let it cool in the tin for a few minutes.
Make the Lemon Drizzle
8. While the cake cools, prepare the lemon drizzle. In a small pan gently heat the lemon juice and xylitol, whisking until the xylitol dissolves. The mixture should have a slightly syrupy texture.
9. Using a spoon, slowly drizzle the lemon syrup evenly over the top of the cake. The cake will absorb some of the drizzle, and some will pool at the bottom of the tin. That’s perfectly fine – it just adds to the moistness and deliciousness!
10. Leave the cake to cool in the tin before transferring it to a wire rack to finish cooling completely.
Tips and Notes
i) For best results, ensure all your ingredients, particularly the eggs, are at room temperature. This helps the batter come together smoothly and bake evenly.
ii) While using xylitol for this recipe you can substitute another diabetic-friendly sweetener of your choice. Just be sure to check the conversion chart for the specific sweetener you’re using and adjust the amount accordingly.
iii) You can read more about sweeteners on the UK's NHS site here
iv) Diabetes Note – This recipe is designed to be diabetic-friendly and while significantly lower in carbohydrates than a traditional lemon drizzle cake, there still are some carb counting requirements.
Important Note
This recipe uses natural xylitol as a sugar substitute. It’s important to note that xylitol can be toxic to dogs, so be sure to keep any leftovers out of reach of your furry friends.
This recipe uses natural xylitol as a sugar substitute. It’s important to note that xylitol can be toxic to dogs, so be sure to keep any leftovers out of reach of your furry friends.
This recipe typically yields 10-12 slices, depending on how thick you cut them, and works out at approx. 4g carbs per slice."
The above and more to read/see here
~ have a cup, saucer and plate ready to enjoy a slice ~
All the best Jan
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