'Minerals are important but balance is vital'

image from google

 

The Role of Minerals in the Optimal Functioning of the Immune System

Abstract

Minerals fulfil a wide variety of functions in the optimal functioning of the immune system. This review reports on the minerals that are essential for the immune system's function and inflammation regulation.

We also discuss nutritional aspects of optimized mineral supply. The supply of minerals is important for the optimal function of the innate immune system as well as for components of adaptive immune defence; this involves defence mechanisms against pathogens in addition to the long-term balance of pro- and anti-inflammatory regulation.

Generally, a balanced diet is sufficient to supply the required balance of minerals to help support the immune system. Although a mineral deficiency is rare, there are nevertheless at-risk groups who should pay attention to ensure they are receiving a sufficient supply of minerals such as magnesium, zinc, copper, iron, and selenium.

A deficiency in any of these minerals could temporarily reduce immune competence, or even disrupt systemic inflammation regulation in the long term. Therefore, knowledge of the mechanisms and supply of these minerals is important. In exceptional cases, a deficiency should be compensated by supplementation; however, supplement over-consumption may be negative to the immune system, and should be avoided. Accordingly, any supplementation should be medically clarified and should only be administered in prescribed concentrations.

Above from PubMed site here

h/t Marks Daily Apple site here

Related Post

Foods Rich in Minerals - read it here

Articles 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, you should contact your local health care provider

A variety of articles, studies 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 Wednesday Wishes

Yes, it's Wednesday the middle of the week and in only two days time we will be welcoming April, the year is flying by! We've enjoyed some lovely days during the month of March, celebrating family birthdays and of course last weekend, Sunday was Mothers Day.

I was given some lovely cards and gifts but more importantly it was the time and freedom to see and hug our wonderful family. It was joy to play the 'old fashioned' board games like draughts, snakes and ladders and Ludo. At one point a pack of cards was found and 'Go Fish' was played ... not a computer game or phone in sight, just the joy of having lots of fun and laughter together. Yes, more happy memories were made, this Grandma and Grandad had big happy smiles on our faces 😊😃😊😃

Today though, it's some household chores and shopping, we need a few more vegetables. Among many other items broccoli and peppers, especially red ones are on the list, oh yes, some mushrooms too ... mustn't forget those!

I wonder have you a favourite vegetable?

Whatever you have planned today, I wish you a good one.

All the best Jan

'Lockdowns made childhood obesity significantly worse'

lets all get out and enjoy a walk

Sir Chris Witty is England's Chief Medical Officer and he has recently been discussing the ‘substantial’ impact on children’s (and adults) health, with mental welfare and cancer rates also affected that Covid lockdown has caused.

"Sir Chris Whitty urges Britons to fight war on obesity by cycling. Britons should cycle to work to tackle obesity rates, Sir Chris Whitty said. Obesity rates in the UK have got 'substantially worse over time', physical exercise is one of 'most effective ways of improving health', England's chief medical officer warned many aspects of public health had 'either trodden water or even gone backwards' over the last two years – including levels of obesity.

A quarter of children aged 10 were obese during the first year of the pandemic, up from a fifth in 2019, NHS England data shows.

And three-quarters of adults in the country were overweight or obese before Covid emerged.

Despite exercise being one of the 'most effective ways of improving health', Britons are cycling at less than a quarter of the level of their grandparent's generation, Sir Chris said.

Active transport, such as cycling to work, adds activity into people's normal routine, he said.

Sir Chris told the Local Government's Association public health conference: 'I think there's often a feeling that it's going to be very hard work to get people to, for example, take up cycling.

'But if you went back to the '50s and '60s there were extremely high rates of people cycling for work as well as recreationally across the country.'

Department for Transport data highlighted by Sir Chris showed people in England collectively clocked up around 24billion km of cycling in 1949. But rates have dropped significantly since then, with Britons cycling just 5billlion km in 2019.

Sir Chris said despite efforts to promote walking and cycling during the pandemic, rates of obesity soared across the country. Many areas of public health have either 'trodden water or gone backwards over the last two year and we do need to quite seriously address them'. Obesity in the UK has got 'substantially worse over time', especially among children, he warned.

Boris Johnson announced a crackdown on obesity in 2020 after a near-fatal bout of Covid which he attributed to being overweight. As part of the plan, new laws restricting offers on foods high in fat, sugar and salt are due to come into effect in medium and large shops in October. Junk food giants will also be banned from advertising online and before 9pm on TV by January 2023.

Sir Chris said: 'One of the things that is the most effective ways of improving health – whether it's cardiovascular, cancer or mental health – is physical exercise. 'And active transport is a particularly important way to do this because it builds it into people's normal routines of daily life, rather than being seen as something that is separate.' He said cycling statistics from the 50s demonstrates that 'the idea that the UK is a country you can't actually do cycling is clearly incorrect'. Sir Chris pointed to data from the Health Foundation, which showed that increasing the amount of walking or cycling across England could lead to a significant reduction in premature deaths.

He added: 'What happened during the Covid crisis is that we saw many local authorities being extremely imaginative in the way that they made it easier for people to walk and cycle to work, to shops as well as recreationally – largely as a way of trying to get people off public transport where they could pass on or acquire Covid. 'But what this demonstrates is what can be done and there's a lot that could be done in every area of the country.'

Sir Chris also acknowledged that other public health problems, such as air pollution, improved during lockdowns. The chief medical officer will address air pollution in his annual report later this year, but refused to draw links between the car and tobacco industries. He said: 'People need to get around, and the car industry is an important part of that, whereas no-one needs to smoke and the cigarette industry essentially makes profits by killing its fellow citizens. 'The correct number of cigarettes in the UK is zero. And the correct number of cars in the UK is definitely not zero.'"

Words above and relevant links/charts can be seen here

Also see Marks Daily Apple site here

Related Post

'Exercise for Better Health' - read it here

lets all go out and enjoy a bicycle ride

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

All the best Jan

Beef casserole with kale mash

This lovely casserole recipe is so welcome on cooler days. With its mix of vegetables it could become a much loved recipe in your house! Remember recipes can so often be 'tweaked' a little to better suit you, and your families tastes.

Ingredients

Serves Four
700g/1lb 9oz braising steak, trimmed of excess fat and cut into 3-cm/1¼-in chunks
2 tbsp olive or sunflower oil
2 onions, thinly sliced
2 tbsp plain flour
2 tsp dried mixed herbs
150ml/5fl oz red wine
450ml/16fl oz beef stock, made with 1 stock cube
2 tbsp tomato purée
1 bay leaf
3 carrots (about 300g/10½oz), peeled and thickly sliced
300g/10½oz closed cup mushrooms, sliced
sea salt and freshly ground black pepper
handful fresh flatleaf parsley, roughly chopped, to garnish
For the kale mash
575g/1lb 4½oz (floury) potatoes, peeled and cut into roughly 5-cm/2-in chunks
25g/1oz butter
4 tbsp semi-skimmed milk
100g/3½oz kale, trimmed, hard stalks removed, roughly chopped
sea salt and freshly ground black pepper

Method
1. Preheat the oven to 180C/160C Fan/Gas 4. Season the beef well with salt and pepper.
2. Heat half of the oil in a large, non-stick frying pan and fry the beef in two batches for 2–3 minutes, or until browned on all sides. Transfer to a casserole dish using a slotted spoon or spatula once each batch is done.
3. Add the remaining oil and the onions to the pan and fry over a medium–high heat for 4–5 minutes, or until lightly browned. Place the onions into the casserole dish and sprinkle with the flour and dried herbs. Toss well together.
4. Pour the red wine and stock into the casserole dish and add the tomato purée and bay leaf. Stir well and bring to a simmer on the hob. Cover with a lid and bake in the oven for 1½ hours.
5. Carefully remove the casserole from the oven and stir in the carrots and mushrooms. Cover and bake for a further 45 minutes, or until the beef and vegetables are just tender.
6. Meanwhile, to make the kale mashed potato, place the potatoes into a large saucepan and cover with cold water. Bring to the boil and cook for about 15 minutes, or until very tender. Drain well then return to the saucepan. Mash with the butter and milk until smooth. Season with salt and pepper.
7. Place the kale into a saucepan and add 500ml/18fl oz water. Cover with a lid and bring to the boil for 5 minutes, or until tender, removing the lid and stirring the kale three or four times as it cooks. Drain well then stir into the mash.
8. Serve the kale mash alongside the casserole, garnished with the parsley.

Nutrition

Each serving provides 429 kcal, 43g protein, 18g carbohydrates (of which 11g sugars), 16g fat (of which 5g saturates), 6g fibre and 1g salt.

From original idea here

This recipe does contain potatoes, so may affect blood sugar levels. If you would like a lower carb alternative to potatoes you will find some suggestions here

Vegetarian Casserole

Greengrocers Veggie Hotpot - see here

read more about Kale and its health benefits here

A variety of recipe ideas are 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

Mother's Day UK 2022

Here in the UK, 27th of March is Mothers Day (2022), and hopefully your card(s) will have been received and displayed, you may receive presents too, however you celebrate, have a Happy Mothers Day.

For those of you who may be interested here are three 'Mothers Day Trivia' facts.

1. In the vast majority of the world's languages, the word for "mother" begins with the letter M.

2. The youngest mother whose history is authenticated is Lina Medina, who delivered a 6½-pound boy by caesarean section in Lima, Peru in 1939, at an age of 5 years and 7 months. The child was raised as her brother and only discovered that Lina was his mother when he was 10.

3. On April 9, 2003, Satyabhama Mahapatra, a 65-year-old retired schoolteacher in India, became the world's oldest mother when she gave birth to a baby boy. Satyabhama and her husband had been married 50 years, but this is their first child. The baby was conceived through artificial insemination using eggs from the woman's 26-year-old niece, Veenarani Mahapatra, and the sperm of Veenarani's husband.

More Mothers Day Trivia here

~ xx ~ xx ~

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

~ I've been very fortunate to see family over the weekend ~

Forever in my heart

Forever in my thoughts

Forever in my life

My mum is always with me

Thank you Mum

I'll always love you

All the best Jan

Say Hello to British Summer Time this weekend, plus you may enjoy this Saturday supper dish suggestion

Do the clocks go forward or backwards this weekend? Are we losing an hour? Here's everything you need to know about the clock change as the UK prepares for a new season.

Each year in the UK we change our clocks twice to ensure we're making the most of our daylight hours, and as the weather gets warmer and summer 2022 approaches, we prepare to move from Greenwich Mean Time (GMT) to British Summer Time (BST).

As we come to the end of March, and spring is finally upon us, the UK will be putting the clocks forward so we can experience lighter evenings, perfect if there's some lovely sunshine to enjoy.

So when exactly do the clocks go forward? And are we about to lose an hour of sleep? Here's everything you need to know about the clock change and exactly why we do it.

When do the clocks go forward?

The first clock change of the year will happen on Mothering Sunday, March 27, marking the start of British Summer Time. The clocks will go forward at 1am on the Sunday, meaning we lose an hour of sleep.

Most phones and digital devices will jump from 1am to 2am automatically, however, be sure to change any watches and house clocks.

When do the clocks go back in 2022?
Clock changes always happen on the last Sunday of the month, to ensure as little disruption as possible. This year, clocks are due to go back an hour, back to Greenwich Mean Time, on October 30.

Why does the UK change their clocks twice a year?
The reason behind why we change the clocks is a contentious issue with the idea first arising in 1784 when inventor Benjamin Franklin suggested it.

A scientist in 1895 was the next person recorded speaking about it, and after that, a builder called William Willett (who happens to be Coldplay Chris Martin's great-great-grandfather) really pushed things as he wanted more light in the evenings. William campaigned for the clocks to change until his death in 1915, and it was 1916, during World War On, the clocks officially began to change.
BST was introduced via the Summer Time Act 1916 as a way to save fuel and money.

Above words from here

Why not celebrate the arrival of BST and enjoy this Saturday Supper Dish 😋

Sausages with tomato, leek and butter bean mash

more details here

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

All the best Jan

Coconut flour low carb/keto vanilla berry mug cake(s)

I'm sure you will like these quick and easy one minute coconut flour low carb/keto vanilla berry mug cake(s). They are low carb/keto, sugar free, made with coconut flour, and work out at 5g net carbs.

Coconut flour is a wonderful low-carb, keto, gluten-free flour. It is light, packed with fibre, easy to use, requires very little quantities and so ends up being a very affordable baking grain-free flour. if you would like to know more about cooking with low carb (alternative) flours please see here

Ingredients

Serves One
1 tbsp. butter melted
2 tbsp. cream cheese full fat
2 tbsp. coconut flour
1 tbsp. granulated sweetener of choice or more to taste
1 tsp vanilla extract
1/4 tsp baking powder
1 egg medium
6 frozen raspberries
Note
For those readers who don’t own a microwave or don’t like using them. You can still make the low carb/keto vanilla berry cake batter, but you will have to cook it in the oven. Of course, it is no longer a 1-minute mug cake, and it becomes a 12-minute cupcake instead. But it can be done. Simply bake at 180C/350F in a cupcake case or muffin tray.
Instructions
Can be found here

~ wishing you a lovely day ~

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

All the best Jan

Highlighting the Savoy Cabbage, and a recipe for braised savoy cabbage with bacon

Cabbage is a leafy vegetable, with a 4,000 year history. It is enjoyed all over the world with over four hundred different varieties available.

This post highlights the Savoy Cabbage, which although not developed until the 16th Century, is a classic vegetable. Its attractive deep green colouring and crinkly leaves have ensured its popularity has never waned. What makes it even better is that when cooked it doesn’t emit the usual odour often associated with overcooked cabbage.

What to look for when buying Savoy cabbage

Savoy cabbages are at their peak from October through to February.
Savoy cabbages should have deep green, crisp outer leaves, becoming lighter towards the core. The leaves should be tightly packed together, and the overall cabbage should feel heavy for their size.

How to cook Savoy cabbage
Shred or cut Savoy into wedges with the hard core discarded. Steam, boil or braise, add to hearty soups or stuff rolled-up whole leaves with a savoury minced meat mixture.

Savoy cabbage is a very versatile brassica as it can be prepared and cooked in a multitude of ways. It suits simple cooking methods well – it is wonderful when blanched and finished off in a hot pan with a knob of butter and some pancetta and perhaps a little garlic.

The leaves of Savoy cabbage are both attractive and fairly durable; they can be eaten raw in salads or used to wrap meat balls, or vegetarian haggis - a very British alternative to stuffed vine leaves. Simply trim down any thick, tough veins and then blanch the leaves for a couple of minutes if using to wrap.

What Savoy cabbage goes with
When cooked, the sweet, mildly earthy flavour pairs nicely with pheasant, pork and even the humble sausage.

Storage
Firm Savoy cabbages will keep in a cool, dark place for up to one week.

These details and more can be found at these sites here and here and here

Braised Savoy Cabbage with Bacon

Ingredients

Serves up to 6

1 Savoy Cabbage, cored and shredded

110g/4oz smoked streaky bacon, without rind and chopped

55g/2oz butter

85ml/3fl oz dry white wine

2 tbsp fresh chopped parsley

2 tsp fennel seeds

2 tbsp crème fraiche

salt and freshly ground pepper

Method

Melt the butter in a large pan. Add the bacon and cook for 3-4 minutes.

Add the cabbage and mix all together. Add the wine and season well. Cover and cook gently for 10 minutes until the cabbage is tender.

Stir in the fennel seeds, parsley and crème fraîche and serve.

Recipe idea from here

Dear reader, you will find a wide variety of articles and 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

Laughter is good for the soul, and has many benefits

image from google

"Can laughter really be good medicine for the soul? According to science, the answer is a resounding "yes!" But science wasn’t the first one to discover this idea. The Bible teaches us in Proverbs 17:22 that "A cheerful disposition is good for your health; gloom and doom leave you bone-tired." There is a joy in laughter that shouldn’t be ignored. It can change your day and benefit you in so many ways."

As Becca Marsh writes "everyone enjoys a good laugh, and it’s a great way to make you feel good and be happy. But have you ever wondered why we laugh or what effect it has on our bodies? Here are ten health benefits of laughing that you should know.

Laughter can help to reduce pain.
Many people who laugh often have reduced pain and live a longer, healthier life. It is thought that people who have a positive outlook on life are more likely to laugh. Laughing releases endorphins that make us happy, and the happier we are, the less pain we experience. If your body is in good shape, you are less likely to experience high amounts of pain, not just mentally but physically.

The average person laughs about thirteen times in a single day.

A child aged six years old laughs about three times more than an adult.
Regular laughter can prevent illness. Laughing has many health benefits, and one of the main effects is on your immune system. Heavy laughter every day can strengthen your immune system, which will reduce the number of infections you are likely to develop. Laughing heavily also brings in much more oxygen to the lungs than normal breathing would do, which not only helps us expand our lung capacity, but it brings more oxygen into our bloodstream, keeping us healthier.

Evidence shows that after laughing, our stress levels drop.
Research shows that there is a considerable drop in the levels of stress hormones after a good laughing session. This is because when we laugh, we release endorphins. Endorphins are released when we are happy, and they can bring positive changes to a person’s mindset.

Ten to fifteen minutes of laughing a day can help you lose weight.
When we laugh, we burn calories, as laughing is similar to when we exercise. Our heart rate and blood pressure rise, and endorphins are released. A study carried out by Vanderbilt University Medical Centre revealed that laughing burns calories. Their results showed that laughing between ten to fifteen minutes can burn between 10-40 calories!

Laughing helps others stay healthy

If you see people laughing, the chances are it will make you smile, even if you are unsure of the context. This is because our brain recognizes the sound of laughter and prepares our muscles in our face to join in with the happiness. A study at the University College London concluded that we know that humans will mirror or mimic the actions of other humans, and laughter is the same. So by spreading laughter, you are helping others keep happy and healthy.

The harder you laugh, the healthier you will be.
Gelotology comes from the Greek word “gelo,” which means laughter. Psychiatrists first studied gelotology, which is the study of laughter from a psychological and physiological perspective. Stanford University professor William F. Fry was one of the pioneers of this study. To study the effects of laughter, he would draw blood from test subjects at various intervals while watching something funny. His studies found that when the person was in peak laughter, more immune system-boosting cells were being produced and were present in the blood. This showed that a harder laugh produced more immune-boosting cells, which is beneficial to our health.

Deliberate laughter can be a sign of mental health problems.

Deliberate laughing can signal problems or insecurities within us. Your brain can tell the difference between someone faking a laugh and a real genuine laugh. Not only can your brain tell the difference, it reacts differently to a staged laugh. When you can tell a laugh is being staged, your brain has increased activity in the anterior medial prefrontal cortex. This part of our brain helps us identify others’ emotions and allows us to react to a fake laugh in a sensitive way. When exposed to a fake laugh, it allows us to become better at understanding other humans.

Laughter is a form of bonding.
Many people think that laughter is the reaction to something funny; however, it is actually a way of communicating. The science of laughter indicates that laughter is a form of communication and shows when we are fond of someone. We laugh more when we are with others and when we are not laughing at jokes. We are 30 times more likely to laugh at something if we are with somebody. A laugh is a way of communicating an element of surprise. This helps us keep happy and healthy relationships, which allows us to retain positive mental health.

Laughing is a workout for your abs!

As well as burning calories, laughing also works out your abs. When we laugh, our stomach muscles expand and contract as we take quick breaths in and out. This means that we are working out and toning our abs!

Laughing lowers our overall blood pressure.
Regular laughter can reduce the risk of heart diseases and lower our blood pressure. This is because when we laugh, our blood pressure rises and our heart rate like when we exercise. Laughing regularly exposes our bodies to changing blood pressure and works the heart. As a result, we have lower blood pressure and lower risks of heart attacks, strokes, and heart problems. Laughing is a natural way of communicating with others and being a function that makes us healthier. Regular laughter helps us build our immune system and releases endorphins that make us happy, so our stress levels are reduced. You are less likely to develop certain health conditions if you laugh often, as your blood level is raised, similar to when you exercise."

Words above and relevant links can be seen here

~ keep laughing and keep smiling ~

😊 😊 😊

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.

All the best Jan

Have a Happy Tuesday

Some people often feel Tuesday's can be a funny day? The day after Monday and the day before mid-week, what do we do with Tuesday's?

Whereas, Thursday's feels completely different, it is after all ... almost the end of the working week!

... but anyway I woke up this morning feeling fine, I looked out of the window and saw the making of a glorious sunny day, so I'm wishing everyone a Happy Tuesday 😊

I hope you may be feeling 'sparkling' as the image shows but if not, I hope you feel better as the day goes on ... and perhaps you may wish to consider this tasty dish for dinner tonight!

Creamy Garlic Mushroom Chicken

a lovely dish and it's low in carbs too

more details here

Dear reader, you will find a variety of articles and 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

I remember we very often had a cottage or shepherds pie on Mondays!

When I was growing up Monday was traditionally the big wash day, and it would seem my dear mum spent most of the day washing sheets, towels - you name it and it was washed.

I also remember we very often had a cottage or shepherds pie on Mondays! The left over meat from the Sunday Roast would be minced up, onions and carrots, some gravy added plus mashed potato on top. My mum always used to add milk and butter to her mashed potato and it did taste good. Nowadays, whenever I make a Cottage or Shepherds Pie instead of potato I use a lower carb alternative, like mashed swede, cauliflower or celeriac but always with butter added ... if she were here I think mum would have liked the taste 😋

Cottage Pie, the lower carb way

more details can be seen here

Do you know the difference between cottage pie and shepherd’s pie? The clue is in the meat used! Cottage Pie should only be named if it contains beef and Shepherd’s pie should only be named if it contains lamb.

Shepherd’s Pie is understood to originate from Ireland (although clearly now enjoyed across all of Britain). Cottage Pie on the other hand is said to be from England. Research tells us that Cottage Pie dates back to 1791, whereas Shepherd’s Pie became a thing almost a century later, in 1870.

For readers who would prefer a low carb vegetarian or vegan option of this pie, have a look at this low carb Shepherdless Pie. It’s completely vegetarian, and even suitable for vegans if you omit the butter and milk from the mash, see more details here

~ some spring flowers to start the week ~

There are many good recipes around the internet (to suit all tastes), which can so often be 'tweaked' a little to better suit you, and your families tastes. This blog brings a variety of recipe ideas/suggestions, 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.

As always, thank you for reading this post, it's been good to have your company and do please share your thoughts in the comments section below.

All the best Jan

'Red meat is good for older people (and younger)'

Myoprotective Whole Foods, Muscle Health and Sarcopenia: A Systematic Review of Observational and Intervention Studies in Older Adults

Abstract

Decline in skeletal muscle strength and mass (sarcopenia) accelerates with age, leading to adverse health outcomes and poor quality of life. Diet plays a crucial role in muscle ageing being an important element of a healthy lifestyle. However, unlike single nutrients, such as dietary protein, or dietary patterns, such as the Mediterranean diet, the relationship between individual whole foods and muscle health has not been systematically evaluated. We aimed to investigate which whole foods (meat, fish, eggs, fruit and vegetables, and non-liquid dairy) may be beneficial (myoprotective) for ageing muscle and sarcopenia in adults aged ≥ 50 years.

Nineteen observational and nine intervention studies were identified through systematic searches of the four electronic databases (last search: March 2020). The synthesis of findings showed strong and consistent evidence for a beneficial effect of lean red meat on muscle mass or lean tissue mass in both observational and intervention studies.

Higher intake of fruit and vegetables was associated with better muscle function in observational studies, but the evidence from intervention studies was scarce.

Non-liquid dairy foods were beneficial for muscle mass in both observational and intervention studies. There was moderate evidence for the role of these foods in muscle strength and sarcopenia, and limited or inconclusive evidence for the benefits of other whole foods (e.g., fish, eggs) for muscle health in older adults.

Although current nutritional recommendations are often based on a single nutrient approach, further research about the role of protein-rich and other foods in muscle health will allow for the development of guidelines that are based on whole foods, also highlighting the potential importance of non-protein nutrients within these foods for myoprotection in older adults.

Introduction
Loss of skeletal muscle strength and mass (sarcopenia; from Greek sarx “flesh” and penia “poverty”) accelerates with advancing age, and contributes to adverse health outcomes in older adults, increasing the risk of disability, poor quality of life, hospitalisation, and death.

A recent systematic review of studies estimating the economic burden-of-illness has shown major healthcare costs of sarcopenia, especially related to hospitalisation of sarcopenic versus non-sarcopenic patients. Thus, finding cost-effective prevention and treatment for sarcopenia is of great societal and public health interest. However, despite recent improvements in defining sarcopenia and understanding disease aetiology, challenges remain in how to diagnose and treat sarcopenia in clinical practice, and prevent muscle health decline in the general population.

Current evidence implicates modifiable lifestyle factors, diet and exercise, as non-pharmacological treatments for poor muscle health and sarcopenia, implemented either alone or in combination. Several approaches have been utilised to investigate the diet-muscle relationship with ageing, employing either a single nutrient, whole food, or whole diet approach, whilst resistance exercise (RE) has been recognised as a powerful stimulus for muscle anabolism in older adults.

Specifically, interventions with protein supplements and RE have been effective in ameliorating the decline in muscle mass and function in older adults with and without sarcopenia and frailty. Furthermore, several recent systematic reviews exploring the role of diet and dietary patterns have shown positive association between components of sarcopenia and a healthy balanced diet, such as the Mediterranean diet.

Above words, and more to read, with all relevant reference links here

h/t Marks Daily Apple here

~ xx ~ xx ~

Diet and lifestyle is always a personal choice. Eddie and I enjoyed a lovely fish dish on Friday, Saturday was a cauliflower, leek and broccoli gratin with some turkey breast and I think today (Sunday) it must be Roast Beef, it's such a popular meal in our family 😋

I don't think there is a better known British meal than Roast Beef. I think you could perhaps call it the national dish of Great Britain and loved by almost everyone. But is there a good or better way to cook the perfect roast beef. It is actually very easy as you can see with the handy tips on this post here

You will find a variety of articles, studies 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.

All the best Jan

Ya gotta larf

 

Jan is a wonderful driver, especially when it's her turn to drive after we've been out with friends and I've enjoyed the odd glass or two of wine!

Eddie

Mediterranean-style fish stew, so tasty

Eddie and I do like the taste of classic Mediterranean flavours like olives, garlic and lemon, and we also enjoy salmon 😋 This recipe suggestion combines the two - you may like to try it.

Ingredients

Serves Two
150g couscous or lower carb cauliflower rice - my choice
olive oil
1 lemon
2 boneless salmon fillets (about 120g each), skin on
2 garlic cloves
2 courgettes/zucchini
10 Kalamata olives (de-stone if necessary)
400g tin quality plum tomatoes
5g fresh parsley, finely chopped

Method

1. If using couscous put it in a large heatproof bowl, just cover with boiling water, then add 1 tsp olive oil, a good grating of lemon zest and a pinch of sea salt and black pepper. Cover with a plate and leave to fluff up while you make the stew.

I use cauliflower rice for this recipe and find the pre-packed frozen bags available in most supermarkets a boon, however you can make your own if preferred, see here.

2. Place the salmon fillets, skin side down, in a dry non-stick frying pan on a medium heat and cook for two mins or until the skin starts to sizzle. Flip over, then carefully peel off the skin and place directly into the pan next to the salmon. Cook the salmon for 2 mins to colour, then remove to a plate. Fry the skin for 3 mins more, then remove to the plate with the salmon.

3. Wipe out the pan and return it to a medium heat with 1 tbsp olive oil. Peel and finely slice the garlic, thinly slice the courgettes/zucchini and if necessary de-stone the olives, then add everything to the pan and cook for 10 mins until soft.

4. Pour in the plum tomatoes, breaking them up with the back of a spoon. Grate in a little lemon zest, then place the salmon fillets on top of the sauce, cover with a lid and cook for 5 mins or until the salmon is perfectly tender.

5. Divide your choice of couscous or cauliflower rice into two bowls, spoon over the stew and place a salmon fillet on top. Sprinkle over the parsley and top with the crispy salmon skin. Serve with lemon wedges for squeezing over.

Adapted from original recipe here

For many people, salmon is the king of fish – it has a firm, meaty texture and a beautiful pink colour. It’s really versatile, too – it can be baked, poached, steamed, fried or flaked into stir-fries, pasta or risotto. It’s known as a brain food because of its high Omega 3 content, as well as being rich in vitamin D and minerals. Read more about the health benefits of salmon here

~ enjoy your day ~

You will find a variety of 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.

All the best Jan

Update on Advice for Physical Activity in Type 2 Diabetes

image from google

Sharing an article I saw on Diabetes Diet Blog here

Adapted from Update on Advice for Physical Activity in Type 2 Diabetes by Marlene Busko

medscape 11 Feb 2022 here

"The American College of Sports Medicine has updated advice from The ACSM/ADA joint statement in 2010 for type two diabetics. Their recommendations have been published in full in the February issue of Medicine and Science in Sports and Exercise.

The key information is that everyone with type two diabetes should engage in regular physical activity, reduce sedentary time, and break up sitting with frequent activity breaks. Workouts can be modified if necessary. Anyone who wants to lose weight should consider workouts of moderately high volume 4 or 5 times a week.

Regular aerobic exercise improve glycaemic management. Blood sugar spikes are reduced and you can expect a reduction in A1c between 0.5-0.7%.

High intensity resistance exercise, when performed safely, is better than low to moderate intensity resistance exercise for glucose management and to reduce the amount of insulin you need to take. You can expect to an improvement in strength of 10-15%, improved bone mineral density, lower blood pressure, improved lipid profile, higher skeletal muscle mass and improved insulin sensitivity.

Exercise after meals, such as taking an after dinner walk, at an easy pace, helps stabilise blood sugar levels.

You should reduce sedentary time by taking regular activity breaks. These will result in small improvements in post meal blood sugars particularly in those who have more insulin resistance or who are overweight.

To prevent low blood sugars during or after exercise, people who take insulin, or drugs that promote insulin release, should reduce the amount injected if they can, reduce the medication, or if necessary increase carbohydrate intake.

If you are on beta blockers, you can’t rely on a heart monitor to measure your workout intensity. You can use a perceived exertion scale instead, eg Borg. Be guided as to the required intensity by a certified exercise professional.

Weight loss of more than 5% can improve A1c, lipids, and blood pressure. Visceral fat can be reduced by moderate exercise 4 or 5 days a week.

In young people who have type two diabetes, intensive lifestyle interventions plus metformin were no better than metformin alone for blood sugar control. Their physical activity goals should be the same as non diabetic individuals.

Those who did regular exercise before and after bariatric surgery, got better surgical outcomes."

Words above from here
Medscape here

Whether you are diabetic or not it just makes sense to engage in regular physical activity, reduce sedentary time, and break up sitting with frequent activity breaks.

Have you any exercise planned for today?

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

All the best Jan

Chicken with chorizo, peppers and sage with spiced aubergine/eggplant

Yes, another chicken recipe! You really can't have too many can you!? For me chicken has so many plus points. Its versatility, as well as the ease and speed with which it can be cooked, make it one of the most popular meats around. It's certainly popular in our house! Plus of course it has a high level of good quality protein, as well as B vitamins, iron, copper and selenium - and it's usually reasonably priced.

This recipe can be adapted if you prefer to use chicken thighs/breast.

Ingredients

Serves Four
For the chicken
1 large corn-fed chicken, jointed into 8 pieces
salt and freshly ground black pepper
3 tbsp olive oil
110g/4oz chorizo, peeled and sliced
3 red peppers, cut into 2.5cm/1in squares
2 garlic cloves, crushed
1-2 tbsp chopped fresh sage
2 tsp chopped fresh thyme
1 lemon, juiced, zested
For the spiced aubergine/eggplant
2 large aubergines/eggplants, cut into 2.5cm/1in chunks
125ml/4fl oz olive oil
2 red onions, finely chopped
4 plum tomatoes, seeded and diced
2 tbsp red wine vinegar
good pinch cumin
handful basil leaves, torn
handful coriander leaves, picked from stems
1 tbsp pine nuts, lightly toasted in a pan
sea salt and freshly ground black pepper

Method
1. Preheat the oven to 180C/350F/Gas4.
2. Season the chicken pieces with salt and freshly ground black pepper. Heat two tablespoons of the olive oil in a large frying pan and brown the chicken on both sides for 4-5 minutes. When all the chicken pieces are nice and golden-brown, remove them from the pan and set aside.
3. Heat the remaining tablespoon of olive oil in the same frying pan and cook the chorizo for 2-3 minutes. Add the peppers, garlic, sage and thyme to the pan and cook for another 2-3 minutes. Tip the chorizo and peppers into a roasting tin and place the chicken pieces on top.
4. Spread the lemon zest and juice from half a lemon over the chicken. Bake in the oven for 30-40 minutes, turning the chicken pieces halfway through the cooking time, or until the chicken is cooked through.
5. Meanwhile, for the spiced aubergine/eggplant, put the aubergines in a colander, add about ½ teaspoon of salt and leave to drain for half an hour.
6. Heat 35ml/1fl oz of the olive oil in a pan and fry the red onions for five minutes, or until softened. Add the tomatoes and cook for a further five minutes, or until the tomatoes have broken down into a thick sauce. Season with salt and freshly ground black pepper, then remove from the pan and set aside.
7. Add three tablespoons of the olive oil to the pan and fry half the aubergines for 4-5 minutes, or until tender. Remove the aubergine pieces and set aside to drain on kitchen paper. Add the remaining three tablespoons of oil to the pan and fry the remaining aubergine pieces for 4-5 minutes, or until tender.
8. Return the aubergine and tomato and onion mixture to the pan and stir in the red wine vinegar, cumin, basil and coriander. Season to taste with salt and freshly ground black pepper and sprinkle over the pine nuts.
9. To serve, spoon the aubergine/eggplant onto a plate and place the chicken alongside.

10. Sit and enjoy.

From original idea here

If you may be looking for another recipe that uses aubergines, you may wish to try this one, it's Grilled aubergine / eggplant and tomato salad, see it here

aubergines/eggplants are full of vitamins, minerals and dietary fibre

read more about their health benefits here

You will find a variety of articles and recipe suggestions 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

Time to switch the central heating off ? Plus tips on energy saving, and a warming soup recipe.

Experts (here in the UK) have revealed the recommended date to switch the heating off and it's fast approaching.

Whether you are already bundled up under the blankets having already turned the temperature down, or you are enjoying a toasty boost of warmth from your radiators way too much to switch it off any time soon, deciding when to turn the central heating on and off is the divider of people!

While you may already be in the grips of a battle of the sexes when it comes to having control of the thermostat, experts have waded in to reveal the date we should be switching off the boiler.

Sunday March 27 is officially the recommended day to turn your central heating off.

“Spring is just around the corner, and as the weather gradually begins to turn warmer, more and more people are keeping their heating on for shorter amounts of time," explains Jordan Chance, heating expert from 'PlumbNation'.

“With the cost of living rising across the country, including higher energy price caps, many Brits will be feeling the financial squeeze."

Although there is no single temperature at which you should turn your heating off, Chance says we should be aiming for the time when clocks go forward, which this year falls on 27th March.

"While many may be waiting for the temperature to change, there’s no specific temperature at which you should be turning off your heating, as it will depend on how well insulated your home is," he explains.

He adds that well-insulated homes will retain their heat even when temperatures are low into the early spring, but every home will be different.

It turns out we are also making some pretty major mistakes when it comes to our heating, including leaving it on low all day.

“It is important to note that leaving your heating on low all day does not reduce your heating bills," he explains.

"Having the heating on only as and when you need it, is the best way to save energy. Using a thermostat with a timer offers a simple and speedy solution to controlling your heating effectively."

Your thermostat controls your home’s temperature by communicating with your boiler. Thermostats, particularly in older homes with older heating systems, can degrade over time, which can lead to delays in your boiler switching on, or your home being heated at much higher temperatures than you need.

"Upgrading your thermostat could provide for greater accuracy in thermostat to boiler communication, preventing energy from being wasted, and saving you money," Chance explains.

Stop Draughts
Stopping heat from escaping through unwanted gaps is one of the cheapest and most effective ways to save energy and money. "To draught-proof your home, you need to primarily identify the ‘problem areas’ where draughts are causing issues, these could include doors, windows, chimneys and floorboards," explains Chance. "You can block unwanted gaps by using draught-proofing strips around your windows and doors, or flexible silicone-based filler to fill the gaps in your floorboards."

Add an Extra Layer (or two!)
Is your other half always telling you to put on another layer? They may have a point. Instead of heating your home to be warm enough to walk around in shorts and a t-shirt, why not turn your thermostat down and put on a jumper? "Adding clothing layers will insulate your body and make it easier to regulate your body’s temperature," Chance explains. "The more layers you wear, the less the heating will need to be on, reducing your heating bills."

Switch up your home furnishings
Believe it or not soft furnishings, such as curtains and rugs, can make all the difference in saving money on your heating.

"If you have a carpeted home then it will naturally help to boost insulation; however, if you have hard flooring investing in some good quality materials, such as a plush rug, will help to prevent heat from being lost," Chance adds.

Turn your thermostat down by 1°C
An excessive heating bill can be easily rectified with the ‘step-down’ challenge. "By turning your heating down by just 1°C, you can save up to 10% on your heating bill," Chance explains.

The typical heating range is between 18- 21°C, but reducing your own level of cosy by just 1 degree can make all the difference.

"It is also important to avoid classic thermostat ‘faux pas’," Chance adds. "Contrary to popular belief, turning up your thermostat does NOT heat up your room quicker. This method will only send your energy bills skyrocketing."

Clean your radiators
Hands up whose radiators are always left out of their weekly cleaning routine? Well, now's the time to add them in. "A build up of dust can affect your health, allergies and your heating bill," explains Chance. "Layers of dust in your radiator can prevent heat from escaping effectively, meaning your radiators will have to work harder to warm your room." Who knew?

Don’t use your radiators as a clothes dryer
It turns out the clothes that you place over the top of your radiators prevent the heat from escaping and heating your room. This means that your boiler has to pick up the slack and work at a greater rate - increasing costs.

"Similarly, the increase in the air’s moisture can create condensation, leading to potential issues with mould and dampness," 

Check your radiator cover
If you have a radiator cover it's worth checking that it is a good conductor of heat. "Radiator covers made from materials such as wood are poor conductors and can prevent heat from being dispersed effectively," explains Chance.

"Also, if your radiator cover has a solid top then you may be losing even more heat, as it will be absorbed by the top of the cover."

Bleed your radiators
It may be the most searched DIY task, but according to Chance bleeding your radiator is essential in preventing the efficiency of your radiator from decreasing due to air entering your heating system.

"The quickest way to check if air has entered your heating system is to turn your central heating on and feel your radiator," he explains. "If the radiator is warm at the bottom but cold at the top this is generally a sign that air is present."

Get your boiler serviced
If your boiler is ageing and has seen better days, there’s a strong chance it won’t be working as efficiently as it once was.

"Defective boilers can increase your heating bill massively as they will need to work significantly harder to bring your home up to the desired temperature," It is recommended you get your boiler serviced every 12 months to ensure it is running efficiently and safely.

Words above from article, which can be seen here
Some good tips here ...

I also find that a nice warm bowl of soup can help to keep you warm, like this

Tomato Soup with onions, carrot and celery - recipe details can be seen 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! 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