'Ketogenic diet as a metabolic treatment for mental illness'

"Ketogenic diets may be used to treat mental illness in the future

Adapted from Ketogenic diet as a metabolic treatment for mental illness by Nicholas G. Norwitz, Shebani Sethi Dalai, and Christopher M. Palmer.

Ketogenic diets have been used to treat drug resistant epilepsy in children for over one hundred years.

Now they are being used for other neurological conditions such as schizophrenia, depression, bipolar disorder and binge eating disorder.

There is strong evidence that common biological pathologies underlie these conditions such as abnormal glucose metabolism, neurotransmitter imbalances, oxidative stress and inflammation. These factors are all improved with a ketogenic diet.

Controlled clinical trials have shown improvement in:

Obesity, Type Two Diabetes, Multiple Sclerosis, Epilepsy, Alzheimer’s disease and Autistic Spectrum Disorder.

Uncontrolled clinical trials have shown improvement in:

Parkinson’s disease and Schizophrenia.

Case series and animal models have shown improvement in: Cardiovascular Disease, Binge eating disorder, Major Depressive disorder, Bipolar disorder and ADHD.

It is estimated that people who have mental illness live around 7 to 10 years less than those who do not have a mental illness. Sometimes this is due to suicide, but more often it is due to concurrent diabetes, heart disease, respiratory disease, infectious disease and cancer. All of these conditions are raised in people with mental illness. Sometimes this is due to poor health behaviours such as smoking or other lifestyle issues, and drug side effects can also cause problems. But even in people of a healthy weight and who are not on drugs, if they have mental illness, they are also more likely to have physical illness. Could switching the body and brain away from glucose use towards fat and ketone use improve matters?

Cerebral glucose hypometabolism and insulin resistance are features of Alzheimer’s disease, Parkinson’s disease, Schizophrenia, and Epilepsy. In one recent Cochrane review of epilepsy, as many as 55% of patients had complete remission of their fits on a ketogenic diet.

GABA/glutamate imbalance is a feature of Epilepsy and Schizophrenia. Oxidative stress is a feature of Schizophrenia, Bipolar disorder and Major Depressive Disorder. Oxidative stress and inflammation are mutually reinforcing processes. Major Depressive Disorder, Schizophrenia have these issues.

The Virta Health Group has demonstrated that a ketogenic diet is a well tolerated and effective strategy for treating type two diabetes. It reversed the condition in 54% of patients compared to 5% who received standard care. Alzheimer’s patients also improved on a ketogenic diet and also benefitted from medium chain triglyceride supplementation. (MCTs). Parkinson’s disease, Huntington’s disease and Multiple Sclerosis patients also showed improvement in studies. About 50 to 80% of patients with Alzheimer’s disease have cross over symptoms with schizophrenia, Bipolar disorder and major depressive disorder. These conditions all share common metabolic abnormalities.

It is thought that the ketogenic diet affects the gut microbiome and gut issues are thought to influence Autistic Spectrum Disorder. Two clinical trials reported sometimes complete symptom remission in patients with Childhood Autism when treated with a ketogenic diet.

Some case studies involve psychiatric patients who embarked on ketogenic diets for weight loss and gut problems, only to find a massive improvement in their mental conditions as well. Dr Christopher Palmer reported about an elderly woman with over 50 years of schizophrenia who was able to stop all her antipsychotic medication and has been symptom free for over 12 years. Another middle aged woman who had schizophrenia and depression went into complete remission and was able to get her degree and a full time job in the last four years. Both remain unmedicated and on their ketogenic diets.

Results with Binge eating disorder have also been impressive. These patients are usually on 20-30g of carbohydrate a day."

Words above taken from Diabetes Diet Blog here 
Full study can be read at Dr. Perlmutter site here

As regular readers know, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes!

However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

The storms continued and many trees were blown down, but 'rare and ancient trees are key to a healthy forest'

You may have read my recent posts about the many storms the UK and other countries have been experiencing. The winds were certainly very strong and a lot of trees were blown over/knocked down. In many areas of the UK the clear up is still continuing as more rain and strong winds have again caused problems. It is my hope that the trees will be replaced because as Elizabeth Pennisi writes:

"Rare and ancient trees are key to a healthy forest.

image from google

About 800 years ago, a giant oak tree in England’s Sherwood Forest helped shelter Robin Hood from the corrupt sheriff of Nottingham. Though the tale is likely a myth, the tree is not: It still stands as one of the world’s oldest oaks.

Such ancient trees—some dating back more than 3000 years—are key to the survival of their forests, new research shows. Rare trees—some so scarce scientists have yet to find them—are also critical to forest health, another new study reveals.

In oak forests, where most trees live less than 100 years, the ancient ones survive to almost 1000; with longer lived bristlecone pines, ancient trees can exceed 3000 years.

In all, the world hosts approximately 73,000 tree species, of which about 9000 have yet to be named and catalogued."

The above is a snippet from Elizabeth's original article which you can read in full here

Do you have many trees where you live? We are fortunate to have quite a few and it is a joy to watch them through the changing seasons.

Related Post

Read more about 'The Mighty Oak Tree' here

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! Talking of recipes, you may like to try these low carb Almond and Orange Biscuits ... see more details here

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.

All the best Jan

Friday's Lower Carb Dinner Choices : What May You Choose?

Yes, Friday comes round again, and it will be the last Friday in February. I don't know about you but I've found this month has passed by quite quickly.

Pondering menu plans, for tonight's dinner I thought fish might be nice, like this

Smoked Haddock and Celeriac Layer Bake

more details here

then I thought a Chili Bake would make a nice change

more details here

but then of course we could have a bowl of vegetarian deliciousness

Soup au pistou with walnut pesto

more details here

Choices, choices, I wonder what you may choose?

Dear reader, you will find a variety of recipes and articles 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.

All the best Jan

Daffodils a welcome sign of Spring

As regular readers know, this blog brings a variety of articles, studies, thoughts, photographs, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that in this post here

But for something different, today's post is about:-
Daffodils, for many they are the first sign that spring is on its way. Even on a grey day, daffodils make you feel like everything is right with the world.
Narcissus, the botanical name for daffodils, can be a little tricky to care for.

Here's What You Need to Know About Caring for Cut Daffodils:

1) Buy your daffodils when they're still a bit closed. They will begin to open after being in the water for a while.

2) Daffodils give off a sap that can be deadly to other flowers. So it's best to arrange them with other daffodils only. Feeling adventurous? Want to include them in a mixed flower arrangement anyway? Then let the daffodils stems soak overnight in cool water to release some of that sap.

3) Partially fill a clean vase with room temperature water. Half way should be good. Daffodils prefer shallow water.

4) Add some of the floral preservative from the little packet. A few shakes, not the whole thing.

5) Stand the daffodils next to the vase to see how long or short you want them to be.

6) Cut each daffodil stem on an angle with a sharp knife or flower shears. When in doubt, cut them longer than you think you actually want them. You can always re-cut them later. If you cut them too short the first time though...

7) Gently remove the protective husks or you can leave them on.

8) Repeat steps 3 - 6 every other day to help the daffodils last longer.

Do you like daffodils?

Words above from original post here

Once you've arranged your daffodils why not sit down with a cup of tea or coffee and enjoy a slice of low carb Italian Lemon Cake - see recipe details here

You will find a variety of recipe ideas within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

'Top sources of priority micronutrients'

"Priority micronutrient density in foods

Background:

Despite concerted efforts to improve diet quality and reduce malnutrition, micronutrient deficiencies remain widespread globally, especially in low- and middle-income countries and among population groups with increased needs, where diets are often inadequate in iron, zinc, folate, vitamin A, calcium, and vitamin B12. There is a need to understand the density of these micronutrients and their bioavailability across diverse foods and the suitability of these foods to help meet requirements for populations with high burdens of micronutrient malnutrition.

Objective:

We aimed to identify the top food sources of these commonly lacking micronutrients, which are essential for optimal health, to support efforts to reduce micronutrient malnutrition among various populations globally.

Methods:

We built an aggregated global food composition database and calculated recommended nutrient intakes for five population groups with varying requirements. An approach was developed to rate foods according to their density in each and all priority micronutrients for various population groups with different nutrient requirements.

Results:

We find that the top sources of priority micronutrients are organ meat, small fish, dark green leafy vegetables, bivalves, crustaceans, goat, beef, eggs, milk, canned fish with bones, mutton, and lamb. Cheese, goat milk, and pork are also good sources, and to a lesser extent, yogurt, fresh fish, pulses, teff, and canned fish without bones.

Conclusions:

The results provide insight into which foods to prioritize to fill common micronutrient gaps and reduce undernutrition."

Above words from Frontiers in Nutrition article here

h/t Marks Daily Apple here

Do you include any of the top sources in your menu plans?

Liver would be my choice as the number one organ meat, it's not on the menu today though, we have a nice pork casserole to enjoy 😋

You may like to read:

Nutrient packed organ meat - see here

What is a bivalve mollusk? - see here  

What is Teff? - see here

Dear reader, you will find a variety of articles, studies and recipe ideas are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Vegetables - Tips To Keep Them Fresh and Healthy

"You love eating vegetables. When you hit the supermarket or farmer’s market, you enthusiastically fill your basket with all the colours of the rainbow, grabbing up vegetables, fruit, and fresh herbs with abandon. But what you can’t figure out is how to prevent your fridge full of fresh, healthy produce from turning into a vegetable drawer full of mush!

Globally, people waste an estimated 1.3 billion tons of food each year between food that doesn’t get harvested in time and food that spoils during processing, in transit to stores, on store shelves, and in our refrigerators.

You can help reduce food waste by making sure that the food you buy doesn’t go bad before you get a chance to eat it. Here’s everything you need to know to preserve produce.

How to Select Produce
Fresh, healthy produce will last longest.
When selecting produce, make every attempt to select items that are near ripening, that have no bruises or brown spots, and that do not appear wilted. Selecting “ugly” produce—the lumpy, scarred, asymmetrical pieces—can actually help prevent food waste, as they are the most likely to end up in the trash bin. Just make sure they aren’t actually damaged or rotting if you can help it. If you bring any damaged items home, be sure to either eat them immediately or, if you intend to store them, remove the damaged parts to prevent the spread of microbes that can speed deterioration.

Separate Different Types of Produce

For ideal freshness, store fruits and vegetables separately.
Although fruits and vegetables are often lumped under the same “produce” umbrella, the reality is they don’t really get along that well, especially when it comes to ethylene. Fruits are generally ethylene producers, while vegetables are ethylene sensitive. That means vegetables tend to spoil even more quickly in the company of fruits.

There are a few exceptions to the rule

• Asparagus and tomatoes, for example, are two vegetables (well, sort of) that actually produce ethylene,.
• Watermelon is something of a cross-over artist and is one fruit that is actually very ethylene sensitive.

As a rule of thumb, though, it’s best to keep your fruits and vegetables separated at all times for longevity.

Ideal Temperature and Humidity for Produce
Aim for the optimum temperature to preserve fruits and vegetables.
Every fruit and vegetable has an optimum temperature that can promote ripening while also staving off deterioration. Broccoli, lettuce and mushrooms, for example, need to be stored in a refrigerator, preferably at a temperature of between 34 degrees and 40 degrees Fahrenheit. Meanwhile, avocados, eggplants (aubergines), onions, and squash are best left at room temperature.

Which refrigerator drawer is best for storing different produce?
Fruits need a dry drawer, but vegetables need a cold, crisp drawer.
Since fruits should be kept in a dry environment, and they should not be washed prior to refrigeration (or, if you’re going to wash them, make sure to dry them thoroughly).

Vegetables, on the other hand, like some moisture. “Moist” is not the same as “wet,” though. Delicate leafy greens are especially susceptible to rotting if they are too wet. Most vegetables will keep best when stored in the crisper drawers at the bottom of the fridge, wrapped loosely in kitchen towels and/or storage bags. Not only are crispers the coldest spot in the fridge—what with that whole law of physics, cold air sinks thing—but the drawers can also be set to preserve humidity. Need motivation to stock up on more produce? The crisper drawers actually work best when they are two-thirds full.

When storing leafy green vegetables such as spinach and lettuce, it is best to wash and dry the leaves, wrap them in paper towels and then store them in an airtight container. To prevent browning due to too much moisture, replace the paper towels every other day or so.

Freezing Produce for Preservation
Do you have too much produce that will go bad before you get the chance to eat it? Freezing is a great option for preserving the nutrient content of fresh produce.

However, in order to freeze vegetables successfully, you must first blanch them, a process whereby you partially cook them for a few minutes – either in boiling water or in a microwave – and then prepare them for freezing. For best results, blanched produce should be frozen within two hours."

These words and more from article here

wonderful roast vegetables

always a winner - see more details here

Dear reader, you will find a variety of recipe ideas within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Will Monday Be An Ordinary Day ?

Many thanks to everyone who has commented on my previous two posts about the very bad storms the UK has been experiencing recently. Unfortunately we now have another one making its way towards the British Isles and in fact some areas are already experiencing the very strong winds and flooding Storm Franklin is bringing. Franklin is the third storm to hit the UK in a week, and follows the disruption from Storm Dudley and Storm Eunice. The Met Office has warned of high winds which could cause further power cuts, transport delays and damage to properties. 

I know the UK have experienced bad storms in the past but I cannot remember having so many in such a short space of time. In fact the Met Office have said that this was the first time three major storms have been recorded in a week since the naming system was introduced seven years ago. Apparently at the moment we've got a really active jet stream, which is why we're seeing so many storms track right towards the UK.

The UK is not the only country to be experiencing these storms as Ireland, The Netherlands, Germany and many more are also experiencing this extreme weather.

Going to bed last night I was thinking ... please may we just have an ordinary day on Monday. I know us Brits are well known for talking about the weather, and we do, but ordinariness can sometimes be a good thing 😊   

So (hopefully) my ordinary day will start with a cup of tea

enjoy a leisurely breakfast

Cheese-Crusted Omelette is nice

more details here

I may do a little dusting or ironing

or maybe sit down with a good book

dinner may be Moussaka

this recipe here is nice

just a nice, quiet day 

although the rain may be beating against the window-pane

~ Wherever you are stay safe and well, and my good wishes to all our readers. ~

You will find a variety of articles and recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

It's Sunday, we've gone from red to yellow, time for low carb cake!

Many thanks to all who read and commented on my previous post about Storm Eunice. Thankfully we are okay but there are many in the UK who have not been as fortunate.

Waves crash against the sea wall and Porthcawl Lighthouse in Porthcawl, Bridgend, Wales

(pa media image)

Storm Eunice tore through the UK on Friday, toppling trees and destroying roofs - including London's O2 arena. The Isle of Wight recorded wind gusts of 122mph. Energy companies are working to restore power to thousands of homes, after one of the worst storms to hit the UK in decades killed three people.

However, efforts to restore power and travel could be hit by a new yellow weather warning as forecasters predict winds of up to 70mph on Sunday and Monday.

So I think we shall just enjoy a quiet Sunday and Monday at home, catching up, where possible with family and friends via the telephone and internet (in some areas the storm and strong winds have cut power).

I may even make a cake! This low carb / keto blueberry coconut cake can be made in a cake pan, cast iron skillet-pan or as muffins, (which makes it easy to customize). It’s grain-free, nut-free, sugar-free, and did I mention low carb / keto! What’s more, it's light, airy, and moist. The blueberries and coconut flour pair perfectly in this recipe suggestion. Please see more details here

Blueberry Coconut Cake

~ Wherever you are stay safe and well, my good wishes to all our readers. ~

You will find a variety of articles and recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Meanwhile here in the UK everyone's been talking about Eunice !

Here in the UK it seems everyone's been talking about Eunice! What about Eunice you may be asking? Are you meaning Eunice, (pronounced as YOO-nis), usually a girls name, which originates in Greek language and means "victory of goodness". In English-speaking countries, Eunice has been used since the Protestant Reformation. In Greek mythology, she was one of the sea nymphs, Nereids. She is also mentioned in the New Testament as mother of Saint Timothy. 

No we haven't been talking about the name but about a storm named Eunice and it really has filled our UK news with the havoc, damage and most sadly deaths it has caused. 

Eunice is very much in the news! Red alert weather conditions have been issued for many areas, train/travel services cancelled, schools closed, stay indoors warnings given. Much to their delight, and due to early closure of schools for safety reasons our grandchildren had an extra day off school, although some schools in the UK are already on half term holiday.

image from google

Yes, Storm Eunice, the sixth named storm of the season arrived across many areas of the UK. We recently had Storm Dudley which brought gusts of up to 90mph to northern England and southern Scotland and now Storm Eunice is bringing strong winds and the possibility of snow.

Why is it called Storm Eunice?

Have you ever wondered why storms get their names and why we've had Storm Arwen, Barra, Corrie, Malik, Dudley and now Eunice?

The Met Office names storms in association with Ireland’s Met Eireann and the Netherland’s KNMI meteorology service.

Eunice was a name selected as part of the Met Office's Name Our Storms collaboration.

For 2021/22, the UK public sent in 10,000 storm names to the Met Office - using anything from pet names to favourite books as inspiration.

The storm names for the 2021/22 season have all been selected by the Met Office and partners Met Éireann and KNMI - reflecting some of the more popular choices.

The next storm to directly impact Ireland, the Netherlands or the UK will be called Storm Franklin, according to 2022's list of storm names.

For example, Arwen is a name that is thought to be of Welsh origin and popularised by Tolkein’s Lord of the Rings books.

The names chosen reflect the diversity of the UK, Ireland and the Netherlands.

The 2021/22 storm season runs from September 2021 through to the end of August 2022.
Above words and more from here

Eddie and I took heed of the weather warnings and shopped a little earlier this week ... we have a good supply of delicious low carb food in the kitchen 😊

I must admit when the weather turns inclement I think of warm comforting soups and casseroles.

Quick Minestrone Soup

more details here

Winter Green Beef Casserole

more details here

What's the weather like where you live and what's on your menu plans?

Do please share in the comments.

Wherever you are stay safe and well, my good wishes to all our readers.

Please note, there is a variety of articles and recipe suggestions 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.

All the best Jan

Chicken Escabeche : Full of flavour

It's midweek already, and for dinner tonight I'm thinking Chicken ... well why not! However the dish I'm thinking about is Chicken Escabeche. What is Escabeche I hear you ask?

Escabeche is an internationally popular dish consisting of fried or poached meat or fish and various vegetables, served together in a flavourful vinegar sauce filled with herbs, spices, and onions.

So why not try this version which uses chicken thighs, it's a full-of-flavour recipe made with sherry vinegar, capers and sultanas. Depending on your preference it can be served with a hearty dollop of creamy mash (potato or lower carb swede) or seasonal vegetables. We like vegetables 😋

Ingredients

Serves Four (adjust to suit)
3 tbsp olive oil
8 pieces chicken thighs and/or legs
1 onion, finely chopped
1 celery stick, finely chopped
2 garlic cloves, crushed
1½ tsp coriander seeds
½ tsp sweet paprika
80ml sherry vinegar
350ml chicken stock
50g golden sultanas
1 tbsp capers
5g fresh parsley, roughly chopped
5g fresh mint, roughly chopped
30g toasted almonds, roughly chopped

Method

1. Preheat the oven to gas 6, 200˚C, fan 180˚C. Heat the oil in a large saucepan and fry the chicken to brown the skin. Cook each side for about 2 mins until golden brown and crispy. Remove from the pan and set aside.
2. In the same pan, fry the onion, celery and garlic for 5 mins until just softened and translucent and the garlic is fragrant but not browned. Add the coriander seeds and paprika and fry for another 2 mins.
3. Stir in the sherry vinegar and stock, bring to a gentle simmer, then stir in the sultanas and capers.
4. Transfer to a casserole dish, then add in the chicken pieces, skin side up to roast in the oven, uncovered, for 15-20 mins until simmering and the chicken is cooked through. Serve with the herbs and almonds scattered over.

From original idea here

Cooking Vegetables - some tips - see here

Dear reader, you will find a variety of recipes and articles 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.

All the best Jan

Look After Your Teeth : The Best And Worst Foods

"Most people know that improving general health starts with better food choices, but have you considered what goes in your mouth for the sake of your teeth? Just like every other part of the body, teeth need specific nutrients to thrive, including calcium, vitamin A and D, phosphorous and fibre. There are foods that support oral health with these vitamins and minerals, and others that can instead erode a tooth’s surface, harbour bacteria and increase decay. To help you keep those biters pearly white and fit for healthy feasting, here is our list of foods to enjoy and foods to avoid for better oral health.

GOOD FOOD FOR HEALTHY TEETH

Celery and Crunchy Veggies
Providing two great oral benefits in one healthy snack, celery and other crunchy and high fibre veggies are able to lightly clean the surface of your teeth while also creating more saliva through the amount of chewing needed to break them down. More saliva supports health mouth tissue and also acts as a natural mouthwash, removing food particles from the teeth and gums to help prevent cavities.

Chia
Chia seeds are an incredibly versatile powerhouse of vitamins and minerals, from smoothies to protein balls the addition of chia seeds to your diet can improve your health on so many levels. For your dental needs, eat your daily chia puddings guilt free because they contain calcium, vitamin A, fibre and phosphorous that support healthy teeth.

Coconut Oil
There’s not much this incredible oil can’t do, we love using it for cooking, moisturising and now we’ll add dental care to the list as well. The practice of oil pulling - swishing a tablespoon of coconut oil in your mouth for 10 to 20 minutes - can draw out toxins that collect in your mouth. This helps to prevent tooth decay and creates an environment in your mouth that’s difficult for bacteria to thrive. Researchers are recognizing the positive impact this regular practice can have on general dental health alongside traditional oral health maintenance.

Organic Dairy
Packed with calcium, milk, cheese, and yogurt are great for maintaining a healthy smile but can also repair and strengthen tooth enamel thanks to the protein casein. When consumed as Kefir, a fermented milk drink, you can receive the benefits of the fatty acid profile and the fat-soluble vitamins A, D and K2 - a perfect mix for oral and general health.

Fatty Fish
Consuming fatty fish such as wild-caught salmon or sardines gives your diet a boost of Vitamin D which allows your body to absorb all the benefits of calcium from other foods you eat. Fatty fish also contains phosphorus which supports stronger tooth enamel, and the Omega-3 fatty acids have been linked to improvements in periodontitis (gum disease). Don’t like fish? Consider fish oil supplements so you don’t miss out on all the benefits.

Dark Chocolate
We bet you never thought a sweet treat could be good for your teeth! The compound CBH found in cacao has been shown to help harden tooth enamel and prevent decay. So enjoy a square or two of a nice 70%+ dark chocolate block knowing you’re doing something good for your teeth.

Green and Black Tea
Tea can be a great choice to accompany or follow a meal as the polyphenols found in green and black tea can kill or suppress the bacteria that cause plaque.

FOODS TO AVOID

Acidic Food
While citrus may provide great benefits with high levels of Vitamin C, the acids found in citrus break down tooth enamel and can cause irreversible damage when consumed regularly. The two main culprits are lemon juice and grapefruit juice. If you’re like us and love to have a lemon juice in the morning for a great start to the day and to aid with digestion, for better dental health this should be followed by plain water. You should avoid brushing your teeth immediately before or after your citrus drink to allow your saliva to do its work balancing the PH levels in your mouth.

White Bread
For so many reasons we avoid highly processed white bread, but in terms of oral health white bread is on the no-go list because it sticks to the crevices of your teeth and its enzymes convert into sugars creating a perfect environment for bacteria.

Sports drinks
Loaded with sugar and highly acidic, there isn’t much going for sports drinks in terms of oral health. Not only is the list of ingredients alarming, the fact that these drinks are usually sipped slowly means the damaging ingredients are staying in the mouth longer and coating the teeth for longer which exacerbates the issue.

Dried fruits
You might have dried fruits on your Healthy list, but when it comes to your teeth dried fruits are high in sugar and are sticky so the sugars stay on the teeth longer, feeding bad bacteria. Opt for fresh fruit instead!

Pickles
Pickles are highly acidic and can wear down your tooth enamel more than any other food. If you love to snack on pickles, we recommend you rinse your mouth with water after eating them.

Practicing good oral hygiene with a combination of traditional methods and a teeth-friendly diet should see you donning a healthy smile for years to come."

Words and picture above taken from an article by James Colquhoun, which you can see with all related links here

A variety of articles and recipe ideas are found within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Happy Valentines Day 2022

Yes, it's Valentines Day 2022, and I wish you a happy day! "February 14th has become one of the key dates on the commercial calendar, with romantic Brits spending an estimated £1.5 billion on cards and gifts (and Americans as much as $19.6 billion). But behind the commercialisation of Valentine's Day lies a fascinating history that can be traced back to ancient Rome" - read more here

~ Happy Valentine's Day~

Why not enjoy a lovely brunch

Eggs Benedict on Avocado

Low Carb, Keto and delicious

Ingredients

Two Servings

3g carbs per serving

Hollandaise

1½ / 2 egg yolks

½ tbsp. lemon juice

salt and pepper to taste

2 oz. (55g) unsalted butter

Eggs benedict

1 (7 oz/200g) avocado, pitted and skinned

2 eggs

2½ oz. (70g) smoked salmon

More details here

This Mary Berry dinner recipe is very nice too

see it here

Dear reader, you will find a variety of recipe ideas and articles within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Total fascination.

All the best Jan

 

Saturday Smoothie : It's Green, Dairy Free and Low Carb

Do you like smoothies? Have you a favourite?

There are so many different recipe ideas to choose from.

You can use fruit, vegetables - even a mixture of both!

If you are a smoothie lover then this could be for you!

It's an idea by Fanny Lindkvist on Diet Doctor site.

It's dairy free and made with coconut milk.

Simple and delicious, and can make a good nutritional start to the day.

Ingredients

Serves Two

1⁄3 cup (100 ml) coconut milk/cream

2⁄3 cup (150 ml) water

1 – 2 tablespoons lime juice

1½ oz. (40 g) frozen spinach

2 teaspoons grated ginger

More details and instructions for this smoothie can be found here

Enjoy 😋

Ginger ... some interesting facts:
Pungent, aromatic and a little spicy, ginger is a zesty addition to many Asian dishes. Ginger has an impressive nutritional profile and, as well as being packed full of nutrients, also offers a vast array of health benefits. Ginger has been acknowledged for its anti-inflammatory effects, and as a safe and effective relief of nausea and vomiting, particularly during pregnancy. Ginger may also protect you from a number of cancers including colorectal and ovarian cancer, as well as give your overall immune system a boost.

Incorporate ginger into your life by:
Adding some freshly grated ginger into your next Asian curry or stir-fry, or combine with soy sauce, olive oil and garlic to make a healthy salad dressing.
Works well in smoothies too 😊

spotted some snowdrops, aren't they nice

~ enjoy your weekend ~

You will find a variety of recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

How to eat fish sustainably : Plus a fish omelette recipe

"Carbon footprint, fishing quotas, farmed fish – how can we trust that what’s on the fish counter is safe to eat and not exhausting the planet?

Buying sustainable fish
CJ Jackson, principal of the Seafood School at Billingsgate in London, explains how to make sustainable choices when it comes to buying fish.

1. Buy in season
Buy locally sourced if possible.
Choose different fish, not just your usual favourites.
Trust your fishmonger – they should have all the knowledge about their product and be able to give information about the seafood they are selling.

2. Stay informed
The Marine Conservation Society uses scientific research to gather information. Their excellent yearly Good Fish Guide traffic light system helps the consumer make sustainable seasonal choices. The website is much more detailed and one to keep an eye on each time you shop.

3. 'Go ahead' choices
European hake (landed in Cornwall and Scotland) is an excellent alternative to cod and haddock. Coley is related to cod, but less expensive. Mackerel (look for hand-line caught from the South West). Good-to-eat shellfish include mussels and cold water prawns.

4. MSC
The Marine Stewardship Council (MSC) will certify seafood stocks considered to be fished at sustainable levels. These are updated regularly. Many species have the familiar blue tick logo. If you can’t see these, ask the fishmonger – small fisheries can’t necessarily afford the certification but do fish in a responsible way.

5. Farmed fish
Currently more than 50% of the seafood we consume is farmed. To enjoy seafood into the future, aquaculture has an important role to play. Many concerns about farmed practices have been addressed in some areas including the use of antibiotics, feeds and stocking density. There are over 30 different certification standards promoted by retailers, including Fairtrade, Ethical Trading Initiative and RSPCA Assured.

6. G.A.P
GlobalG.A.P. is an organisation that certifies standards in aquaculture, as well as crops and livestock, and can be seen in some of the major retailers.

7. Fishing for litter
Many fishermen are concerned about waste, litter, improving their fishing gear and other important environmental issues. New initiatives include recycling fishing equipment and sending it to third world countries for re-use. ‘Fishing for Litter’ is a scheme where fishermen are given large bags to gather debris collected in nets during fishing. They are also improving gear efficiency to lessen by-catch (unwanted species) and minimise damage to the seabed. Trials are on-going.

8. Seafish UK
Sea Fish UK are the authority advising across the industry from sea to plate. They cover everything from promoting the consumption of seafood, to improving the health of the consumer and ensuring fishermen are safe at sea."

Please see original article with all research and information links here

How about enjoying this tasty

Fish Omelette

for lunch, tea or supper, it's healthy, nutritious and great tasting

Ingredients

Serves Two

300ml milk

300ml water

3 bay leaves

1 onion, sliced

6 black peppercorns

275g white fish fillet

6 eggs

20g unsalted butter

50ml cream

2 tablespoon dill chopped

2 tablespoon grated parmesan cheese

100g Persian feta, crumbled

Instructions, more details here

Dear reader, a variety of articles and recipe ideas are found 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.

All the best Jan

Vegan Vegetable Curry : A tasty combination of spices and vegetables

A friend of mine often says, any day with a 'y' in it makes it a good day for curry, and she could be right! The first curry recipe in Britain appeared in the recipe book, The Art of Cookery made Plain and Easy by Hannah Glasse in 1747. Of course the original curry pre-dates this by centuries, and you can read more about curry, its history etc. here

In more modern times curry can make a nice addition to your menu plans and there are so many wonderful recipes to choose from. Today's recipe suggestion is for a Vegan Vegetable Curry. This recipe is sure to brighten up any mealtime with its tasty combination of warming spices and vegetables, including spinach, peas, aubergine/eggplant, and courgette/zucchini. Have a look at the recipe and see what you think!

Ingredients

Serves Four
1 tbsp vegetable oil
1 large onion, finely chopped
5cm piece ginger, finely chopped
2 garlic cloves, finely chopped
1 red chilli, finely chopped
1 heaped tsp ground cumin
1 heaped tsp ground coriander
1 heaped tsp ground turmeric
1 aubergine/eggplant, chopped into 1cm pieces
400g tin chopped tomatoes
200ml vegan-friendly hot vegetable stock
1 courgette/zucchini, chopped into 1 cm pieces
300g basmati rice/I use the lower carb alternative cauliflower rice

100g spinach
150g peas (fresh or defrosted if frozen)
chopped fresh coriander, to serve

Method
1. Heat the oil in a large pan over a medium heat. Add the onion and cook for 7 mins until starting to soften. Add the garlic and ginger and cook for a further 3 mins then stir in the chilli and dried spices. Season, then cook for 1 min.
2. Add the aubergine along with the chopped tomatoes and stock. Bring to a simmer, cover the pan and cook for 10 mins. Add the courgette and cook for 25 mins, taking the lid off for the final 10 mins, stirring occasionally.
3. Meanwhile, cook your choice of rice.
4. Once the sauce has thickened and the vegetables are tender, stir through the spinach and peas. Allow to heat through for 3-4 mins so that the spinach has wilted and the peas are tender.
5. Season to taste, then serve with your choice of cooked rice and a scattering of coriander.

Tip

Leaving the seeds in the red chilli give this curry a nice touch of heat, but if you prefer it less spicy, simply deseed the chilli before chopping.

From original idea here

~ while out recently I noticed some early flowering daffodils ~

(image from google)

You will find a variety of recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan