'Sleep deprivation gives you a fatter belly'

Sharing an article from Diabetes Diet Blog

"In young adults sleep deprivation has been found to cause fat accumulation in the belly for the first time.

Naima Covassin from the Mayo Clinic Rochester Minnesota studied 12 healthy slim young people aged between 19 and 39. The poor souls were randomised to two weeks of just 4 hours sleep a night or 9 hours sleep followed by a three day recovery period. During this time the subjects were kept in hospital and factors such as calorie intake and energy output were measured.

Over the two weeks of sleep deprivation, the subjects put on an average of a pound or half a kilogram and all of it on the belly.

This was because they consumed an extra 308 calories a day compared to the 9 hours a night group.

Despite stopping the study after two weeks and then during recovery sleeping more, eating fewer calories and their total weight coming down, their bellies continued to get bigger, by an average of 3 cm by day 21 of the study.

This could be why shift workers are so prone to gaining fat around the belly.

The continued rise in belly fat could have been missed if body weight, BMI and overall body fat percentage were the only factors measured.

Dr Harold Bays who is an endocrinologist and president of the Louisville Metabolic and Atherosclerosis Research Centre says “Sleep disruption results in fat dysfunction and this may result in increased cardiovascular risk factors and unhealthy body composition including an increase in visceral fat.”"

Words above taken from here

Related Post

Things Your Mind and Body Are Doing While You Sleep

You are probably well aware that your body requires adequate sleep every night – ideally around seven to eight hours – to function properly and maintain your health, but you may not realize how much goes on while you are sleeping.

One of which is throughout the night, you lose weight due to expelling humid air and losing water through perspiration. As opposed to during the day, there is no consumption of food or beverages to offset this effect. This leads to a decrease in pounds by the morning. During sleep, your body also regulates hunger hormones. This means that you are better equipped to fight off junk food cravings if you got an appropriate amount of sleep the night before.

Read more here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Chicken Salad ... serve warm or cold

This chicken salad can be served warm or cold, perfect for a quick healthy supper.

Ingredients

Serves Two

2 small chicken breasts, boned, skinned and cut in half
cooking oil spray
1 large orange or red pepper, de-seeded and cut into chunks
1 little gem lettuce, leaves separated
50g/1¾oz watercress, tough stalks removed
2 ripe medium tomatoes, cut into small chunks
⅓ cucumber, sliced
1 tsp thick balsamic vinegar
½ small lemon, juice only
sea salt and freshly ground black pepper

Method

1. Season the chicken pieces on both sides with salt and pepper. Spray a large non-stick frying pan with oil and place over a high heat. Cook the chicken pieces for three minutes on each side or until lightly browned and cooked through. Transfer to a plate.

2. Spray the pan with a little more oil and cook the pepper for three minutes on each side or until lightly charred and beginning to soften.
3. Arrange the lettuce leaves, watercress, tomatoes, cucumber and pepper on two plates.
4. Slice the chicken breasts and scatter on top of salad. Drizzle with the balsamic vinegar and squeeze the lemon juice over. Season with black pepper and serve.

Tips

If you want to serve your salad cold, let the chicken and peppers cool completely before adding to the salad. Cover and chill. Dress with the balsamic vinegar and lemon juice just before serving.

From original idea here

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 has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

However if you'd rather enjoy a salad without meat/poultry have a look at this recipe for a Crunchy Mozzarella Salad, see it here

~ if the weather is nice enjoy your salad outside ~

image from google

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

All the best Jan

Scarecrows, Festivals and Fun Food

"Scarecrow festivals are held all over the world, but they are especially popular in the United Kingdom, where the use of scarecrows as a protector of crops date from time immemorial. 

Scarecrows are usually built from straw and wood, but in medieval Britain, scarecrows were young boys who were tasked with the responsibility of scaring away birds. Known as bird scarers or bird shooers, they patrolled wheat fields carrying bags of stones, and chased away any crow or starling that tried to land in the fields by waving their arms and throwing the stones.

When the Great Plague of of 1348 wiped half the population in Britain, landowners couldn’t find enough young boys to employ as bird scarers to protect their crops. So they stuffed sacks with straw, carved faces in turnips or gourds, and made scarecrows that stood against poles. Bird scarers continued to patrol British fields until the early 1800s when new factories and mines opened up and offered children better paying jobs.

Today, hundreds of villages all over Britain bring colour, vibrancy and fun to the countryside by organizing Scarecrow Festivals, where residents compete with each other to build the best scarecrow from whatever material they can lay their hands upon — pots and pans, tree stumps and branches, broken furniture and discarded clothing. The scarecrows are then displayed outside their home, in their lawns or on the streets, for all to see. The festivals usually take place in the summer, between May and July, but some towns prefer to hold them in Autumn.

Despite the centuries old tradition with scarecrows, most Scarecrow Festivals in Britain are less than twenty years old. They are organized as a fun activity for both kids and adults and are usually associated with some kind of fund raising for charities.

Some of the towns where the festival is more popular are Kettlewell, Heather, Wray, Barton Mills, Flamstead, Bromyard and many many more."

Above words taken from here and all images from google

Have you visited any scarecrow festivals? They can be such fun, although in recent years during Covid many festivals had to be cancelled. 

However, with Autumn just around the corner there could be one near where you live 😊

If you are looking for an inspirational scarecrow (or Halloween) snack why not try this

Scarecrow Dip Platter

such fun - more details here

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team

All the best Jan

We're Back ...

Yes, we are back from a very enjoyable break away. We covered quite a few miles and travelled through many Counties of England including Bedfordshire, Hampshire, Hertfordshire and Oxon (I call it Oxfordshire) plus a few more! Our weather was mixed but mainly sunny and it was nice to see the English countryside, lovely thatched roof cottages, quaint English tea rooms and inns ...

We were also fortunate to see family and friends, sharing love and laughter, making new memories ... you just can't beat it 😊

This weekend it's a Bank Holiday weekend, which for many means a nice three day break from work, but whatever you may be doing I wish you a happy weekend.

Many thanks to all who read and commented on the previous post, it was lovely to read your comments and good wishes.

I look forward to catching up with you all in blogland.

All the best Jan

Taking a short break

Just letting our readers know that we will be spending a short time away relaxing with family and friends. Our bags are packed our car has been fuelled and we will shortly be off...

But, before we go, a note of thanks to all of our readers and special thanks to the people that post comments, you are very much appreciated.

Good luck and health to you and yours.

All the best Jan and Eddie

Do you eat the colours of the rainbow ?

'Come on now eat your greens' ... is something my Mum used to say, and sure enough there was usually at least two green vegetables on my plate, very often peas and cabbage - and I did eat them up!

"Including vegetables in your diet is extremely important. Veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease. Additionally, they are beneficial for weight control due to their low calorie content. Health authorities around the world recommend that adults consume several servings of vegetables each day, but this can be difficult for some people. Some find it inconvenient to eat vegetables, while others are simply unsure how to prepare them in an appetizing way."

Nowadays, when it comes to vegetables we could eat the colours of the rainbow, there are so many great colours to choose.

The colours of the rainbow are Red, Orange, Yellow, Green, Blue, Indigo, and Violet. So starting with Red - how about red pepper or red tomato. Moving onto Orange - how about carrot or an orange pepper. Next is yellow - so it could be butternut squash or a yellow pepper. Yes, it's Green next - so broccoli or Brussel sprouts ... now the last three colours of blue, indigo and violet may be easier to achieve if we think of them as one! Aubergine (eggplant) is a good start, followed by purple cabbage and how about purple cauliflower!

Have you any rainbow favourites, do please share them ...

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

All the best Jan

Rainbow Omelette - delicious and nutritious

Following on from my recent post 'Do We Know Who Invented The Omelette?', which you can read here today I share this colourful rainbow omelette. It makes such an easy lunch and can be enjoyed by all ages, and I know many children/grandchildren enjoy this too. The red pepper gives it a nice crunch, simply serve with salad on the side ... delicious and nutritious 😋

Ingredients

Serves Two (amend recipe as necessary)

4 eggs, lightly beaten
½ red pepper, finely chopped
100g frozen sweetcorn
2 tsp oil
2 slices cooked ham, roughly chopped
125g salad of your choice
6 cherry tomatoes, halved
1 tbsp balsamic dressing

Method

1. Beat the eggs, pepper and sweetcorn together until evenly combined.
2. Heat 1 tsp oil in a non-stick frying pan. Add half the egg mix to the pan, fry for 2-3 mins on each side until the egg has set, then slide onto a plate, fill with the ham and fold over. Repeat with the remaining ingredients.
3. Serve with the salad, tomatoes drizzled with the dressing.

(Approx.) Nutrition per serving

Carbohydrate 14.1g Protein 20.8g Fat 16g Fibre 3.6g

From recipe idea seen here

Some other omelette ideas

Mushroom & Tomato Omelette : Vegan Recipe - see here

Blueberry and Cinnamon Omelette : Low Carb - see here

Weekend Omelette Greek Salad Style - see here

Do you like omelettes? Perhaps you have your own favourite recipe ... do please share your thoughts in the comments.

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

'Ultra-processed food and cognitive function'

Study suggests ultra-processed food can affect our brain health.

Ultra-processed foods make up 'two-thirds of calories consumed by children and teens'
Experts from Tufts University in Massachusetts studied two decades of dietary data to 2018 and found that the amount of calories young people consumed from ultra-processed foods jumped from 61 per cent to 67 per cent.

• More and more people worldwide are consuming ultra-processed food.
• Research, however, shows it can have concerning effects on our health, including our cognitive function.
• Minimally processed foods, such as in the Mediterranean diet, are highly beneficial for health and longevity.

Globally, more and more people are receiving their total energy intake from ultra-processed foods. In South Africa, nearly 80% of packaged foods in our supermarkets are ultra-processed, a recent study revealed.

From breakfast cereals to mass-produced bread, biscuits, ice cream, sausages, crisps, chocolates, soft drinks, flavoured yoghurts, processed meats and frozen foods (such as pre-packaged pizzas and pies), ultra-processed foods are everywhere.

As explained by a nutritionist at Harvard University, unprocessed or minimally processed foods (in their natural, or nearly natural state) have their vitamins and nutrients intact. Ultra-processed foods, on the other hand, have numerous added ingredients, including artificial colourants, preservatives, sugar, salt, and fat.

The average individual may find reading food labels tricky and time-consuming, so they never really know what’s in the foods they are consuming. A 2018 survey found that only about a third of South Africans regularly read food labels.

But we should pay more attention to these labels as ultra-processed foods can negatively impact cognitive functions, according to a new study.

The study

The research, which appears in the European Journal of Nutrition, highlights how consuming these foods can negatively impact the cognitive performance of older adults.

Just over 2 700 participants aged 60 and older (54% females) were involved in the study and underwent cognitive assessments.

The participants were part of the National Health and Nutrition Examination Survey – using a combination of interviews and physical examinations to track the health and nutritional status of the Australian population – from 2011 to 2014.

All participants were asked to recall the type and amount of food and beverages they ate in 24 hours on two non-consecutive days.

Mindful Eating Practices To Ease Indigestion and Bloating
According to Elizabeth Arensberg, MS, RD, LDN, who specializes in gut health, the way you eat can affect how your body processes food.

Potential effects

One of the tests used by the research team, from Monash University in Melbourne, focused on Alzheimer’s disease.

Unfortunately, their analysis revealed eating ultra-processed foods was linked to worse performances in participants who didn’t have any pre-existing diseases.

To the researchers’ knowledge, this is the first study to analyse the association between cognitive performance and ultra-processed food consumption in older adults.

But this may be offset if switching to a healthier diet, such as the Mediterranean diet. Research over the years, such as this study, shows that this diet, typically high in whole grains, fruits, vegetables, nuts, legumes, seafood and unsaturated fats such as olive oil, is associated with a reduced risk for dementia as well as cognitive decline.

The authors noted some limitations in their work, including the cross-sectional nature of the study, which means that the results do not present a cause-and-effect relationship.

However, while longitudinal studies are needed to provide stronger evidence, “these results suggest that decreasing [ultra-processed food] consumption may be a way to mitigate age-associated cognitive decline and reduce the risk of dementia”, the team concluded. 

Words above/more to read here

h/t Marks Daily Apple Site here

image from here

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Enjoy a tea cup salad !

 Watermelon salad in a tea-cup

Well, as regular readers will know, I do like my cup of tea, but how about this!

Watermelon salad in a tea-cup ... that's different.

Certified Holistic Health Coach Lee Holmes writes:
"This dainty salad is a gorgeous, refreshing snack, light meal or post-meal enjoyment that will provide instant refreshment as well as a welcomed hit of hydration and nutrients. Watermelons are mostly water — about 92 percent — but every juicy bite has significant levels of vitamins A, B6 and C, as well as lycopene and beauty-boosting antioxidants that help keep your complexion glowing all summer long...

Ingredients
Serves 3
350 g (12 oz/2 cups) diced seedless watermelon
90 g (31/4 oz/2 cups) baby English spinach leaves
Small handful of mint leaves, torn or roughly chopped
1 large celery stalk, thinly sliced
1/2 red onion, thinly sliced
60 g (21/4 oz/ 1/2 cup) crumbled goat’s cheese

Dressing
1 tsp lemon juice
1 tsp lime juice
Handful of coriander (cilantro) leaves, chopped
130 g (41/2 oz/ 1/2 cup) sheep’s milk yogurt
Celtic sea salt and freshly ground black pepper, to taste

Method
Whisk all the dressing ingredients together in a small bowl.
Combine the salad ingredients in a large bowl, then divide between three wide-mouthed teacups, mugs or bowls. Spoon the dressing on top and serve immediately.

Supercharged tip
Keep the salad and dressing separate until just before serving, then when you’re ready to eat spoon the dressing on top."
Image and Recipe from Lee Holmes here

~ wishing all readers a lovely weekend and sharing some summer soft shades ~

image from here

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

All the best Jan

UK heatwave: Carrot lollies keep animals cool

Lollies have been made by sticking vegetables in cups of water and freezing them

Carrot lollipops, ice blocks and mud baths are being used at a Warwickshire attraction to keep their animals cool during the heatwave.

Temperatures are set to reach 35C (95F) in the UK over the next few days.

Extra shades and fans have also been brought in to help the animals at Hatton Country World near Warwick.

"It is just little things in the heat of the day when it gets very warm, it just helps to cool them down," Alice Latham, from the attraction, said.

The ice lollies have been made for many of the site's 450 animals, which include sheep, goats and rabbits, while extra shelter has also been put up to provide shade for their human visitors.
Words, picture and more to read in original article here

Also handy to have around are these

White Chocolate Raspberry Lollies (Popsicles), they are low carb and dairy free

and can be enjoyed by grown-ups and children alike

see more details here

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team

All the best Jan

Summer Sundae : Scrumptious and Low Carb

With all this hot/warm weather, it must be time for a Summer Sundae 😋

( If it's not hot where you are you may prefer a slice of berry pie - see here )

Libby at Ditch the Carbs Site makes a simple low carb sundae which has layered raspberries, blackberries, chocolate cream and whipped cream. She say's it’s a much better option than a McDonalds strawberry (?) sundae which has 65g carbs and a whopping 54g sugar!

This simple low carb sundae (6g net carbs per serving) is a winning dessert, and so easy to whip up after a meal.

Ingredients
Serves Four
6g net carbs per serving500 ml double/heavy cream
2 tbs. granulated sweetener of choice or more, to your taste
100 g raspberries
100 g blackberries
coconut chips unsweetened
1 tbsp cocoa powder unsweetened
Instructions
can be seen here

Berries
Did you know that berries, including strawberries, blueberries, blackberries, and raspberries, are not only delicious but also an excellent source of important minerals; they are a good source of potassium, magnesium, and manganese.

Dear reader, you will find 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

Do We Know Who Invented The Omelette?

"Who invented the omelette
Omelette is a French word, and was first officially used in a French cooking publication, Cuisine Bourgeoisie in the late 17th century although the word ‘alumete’ was used as early as the 14th century. Of course, this is just a name, so odds are that the dish had already been around for a while before finding itself in French cookbooks.

Was it a global discovery?
It seems that omelettes have surfaced at some point in every culture in the world. The Romans were known to use eggs and dairy to create dishes, the Persians had their own omelette variation, and so did the ancient Japanese. It seems that different people at different points all discovered that pouring eggs into a heated pan, along with other ingredients was a great way to eat!

Napoleon’s legend
Perhaps the omelette’s most famous historic moment (or at least myth) was that Napoleon Bonaparte and his army were travelling through a small town, where a local innkeeper served him an omelette. Napoleon was so impressed that he ordered that all the eggs in the town to be gathered to create one huge omelette for his army the next day. Whether or not this actually happened, it did mark the beginning of an annual festival in the town of Bessières, France where every year a giant omelette is made for all the townspeople to enjoy.

Unclaimed credit!
Tracing back the origins of food is never an easy task, especially with something as universal as omelettes. Evidence of its variations can be found in all kinds of ancient cooking books, and every country has their own variations. It seems that no one actually knows where the omelette was first invented, or by whom. It could have been a master chef, soldier or housewife; whoever it was certainly had no idea how popular it would turn out to be!"

Above words from article here

Do you like omelette? We often have one!

There are so many good recipes and variations available - for instance this low carb Caprese Omelette is lovely, a taste of Italy in each bite, more details here 

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Level three heat health alert : Perhaps time to enjoy 'an evening hour'

Like many countries around the world the UK has also been experiencing high temperatures. Many areas have a level three heat health alert issued for the rest of this week. Eddie and I will do our best to stay as cool as possible and avoid going out in the heat of the day. The early morning or later in the day is often that little bit cooler. Sometimes it can be so enjoyable to make the most of an evening hour ... which links nicely to this poem, which I hope you will enjoy reading 😊

An Evening Hour

It was a sunny bright evening, an evening so calm,

The kind of evening that was inviting me with an outstretched arm.

So I decided to spend an hour doing almost nothing,

Sitting and enjoying the best of what nature could bring.

Getting up from my chair, I thought I'd take a stride

Then there was a bumble bee that suddenly came by my side.

There was a kind of music as the bee flapped its wing,

Music so perfect that no one could ever sing.

Walking little further, I spotted a butterfly

Which was hovering over the flowers and then soaring high

And I came to the conclusion as I was on my knees,

Not the richest of queens was dressed like one of these.

My evening hour in the garden was very well spent

And now I know what beauty and music really meant!!

By Pearlyn

images from google

and at the end of the day I always enjoy a refreshing cup of tea

remember in the heat it is important to stay hydrated

~Wishing you a happy day~

All the best Jan

Fresh Fruit Salad : Serve Chilled : The Mary Berry Way

This refreshing fruit salad recipe from Mary Berry can be made in advance and won’t oxidise and go brown. Serve chilled it is great for warmer days.

Ingredients

Serves Six

1 ripe cantaloupe melon
2 ripe mangoes
1 orange
1 ripe papaya
4 passion fruit
225g/8oz raspberries
chilled crème fraîche, to serve (optional)

Method

1. Using a sharp knife, cut the melon in half, scoop out the seeds and discard. Cut each half into four. Remove the rind by slipping the knife between the melon flesh and rind, then cut the melon into bite-sized pieces
2. Peel the mango using a sharp knife or peeler. Slice the mango cheeks off either side of the large central flat stone, then cut the mango into cubes. Cut off the flesh around the stone too.
3. Using a serrated knife, slice off the top and bottom of the orange, then cut away all the peel and pith. Cut between the orange segments to remove each piece.
4. Peel the papaya with a knife or potato peeler and then cut the fruit in half. Scoop out and discard the seeds and cut the fruit into pieces.
5. Cut the passion fruit in half and scoop out the seeds.
6. Put all the fruit, except the raspberries, in a bowl, cover with cling film and put in the fridge, mixing from time to time.
7. Just before serving, add the fresh raspberries. Serve with chilled crème fraîche if liked.
Recipe Tips
The bulk of the salad can be made the day before - add the raspberries at the last minute.

Choose mangoes and papayas that just give when lightly squeezed so that you know they are ripe. Too firm and they will have no flavour, too soft and they are past their best.

The mix of fruits used in this recipe are not the lowest carb fruit available, so please bear this in mind. You can see a guide to carbs in fruit on this post here

Mary Berry, is one of the best-known and respected cookery writers and broadcasters in the UK. She describes her cooking style as 'family' - practical, healthy recipes that incorporate lots of fresh ingredients. Have you tried her:-
Pesto Lemon Chicken recipe, see here, or her

Posh Roasted Vegetables recipe which you can see here

~ colourful summer flowers ~

enjoy your day

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Weight Loss Tips

Sharing part of an article from Diet Doctor Site, which you can read in full here

'Top 10 weight loss tips

Avoid eating carbs and fat together. This combination provides excessive calories with little to no nutritional value — think pizza, cookies, chips, donuts, etc. — and may increase cravings.

Eat at least 30 grams of protein at most meals. Protein foods are the most satiating and nutrient-dense type of food.

On a low-carb approach, which is often a successful weight loss strategy, limit net carbs to less than 100 grams (or keep them as low as 20 grams per day, if you want to try a keto diet).

Fill your plate with fibrous veggies. These provide abundant nutrients, high food volume, and relatively few calories.

Add enough fat for taste and to enjoy your food, but not more than you need. Let’s be honest, fat tastes great! Taste is an essential part of long-term nutritional success. But too much fat can add calories you don’t need.

If you’re hungry, start with adding more protein and vegetables. Again, these are the most satiating and nutritious food for the fewest calories.

Find foods you enjoy that fit the above criteria. Check out some recipes here.

Stay physically active. You don’t have to run marathons, but physical activity added to a healthy diet can help maintain fat loss while preserving muscle mass.

Get adequate restorative sleep. Sleep like your health depends on it, because it does!

Create an environment to promote your success. It isn’t just about knowing what to do. It’s also about creating the environment that will help you succeed. For example, removing tempting foods from your kitchen is just one great way to get started.'

~ xxx ooo xxx ~

Not all readers will have any need to lose weight.

If you have should have any thoughts about this article or have any tips for weight loss, do please share them in the comments below.

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Feta and Cauliflower One Pan Bake : Vegetarian Lower Carb

This recipe suggestion from Diet Doctor site puts a whole new spin on the classic cauliflower cheese dish. It is a completely vegetarian, one-pan meal using edamame and feta for protein and satiety, tomatoes for juiciness, and garlic and oregano for flavour. This low carb, high-satiety meal takes only five minutes to prepare, and the rest of the time is spent in the oven, and you only use one pan! Surely a winning dish 😋

Ingredients

Serves Four
1 (2 lbs) large cauliflower, broken into florets
1½ tbsp olive oil, divided
salt and ground black pepper
9 oz. (1 2⁄3 cups) edamame beans
1½ lbs cherry tomatoes
4 garlic cloves, whole and smashed
½ tsp dried oregano
¼ tsp chili flakes, optional
¼ cup vegetable stock
10 oz. (2 cups) feta cheese
¼ cup (1⁄3 oz.) fresh basil, for garnish

Instructions

can be seen here

Did you know

Feta is made from sheep or goat’s milk. It is good for your bones since it’s high in calcium, protein and phosphorous. In fact, it contains more calcium than most other cheeses. You can find out more about Feta cheese by reading this post here

Edamame beans are whole, immature soybeans, sometimes referred to as vegetable-type soybeans. They are green and differ in colour from regular soybeans, which are typically light brown, tan, or beige. Edamame contains high amounts of several vitamins and minerals, as well as fibre, and you can read more about Edamame here

You may also like to try

One (or all) of these five vegetarian recipes, see here

~ sharing some summer soft shades ~

image from here

You will find a variety of recipe ideas 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Pea the hedgehog ... a story to make you smile

Well, you can't say there isn't variety on this blog. Whether it be articles and studies about diabetes and living the low carb lifestyle, to a wide variety of recipe suggestions, and even washing tips - there is variety - and they do say 'variety is the spice of life'.

But how about this one?

Prickly Prickles to release Pea the hedgehog
A hedgehog who was rescued when it was almost the size of a thumb is set to be released. Chris Legg took Pea into her care in June this year, when it weighed just 18 grams. The founder of the Dorchester-based Prickly Prickles Hedgehog Rescue spent the first 10 days feeding Pea with a syringe every hour.

Mrs Legg had to feed Pea with a syringe

But the hedgehog now weighs 720 grams and Mrs Legg will release it by the end of the week.

Mrs Legg said she would miss Pea who is now two months old

Pea was found by Mrs Legg's niece at a farm. "As soon as I saw him I thought this is going to be a big challenge," Mrs Legg said. She has explained that hedgehogs as small as Pea are not unusual but are vulnerable, have "wafer-thin skin" and require a lot of care. "I just dedicated all my time to him and got him to where he is today," she said. "I feel pretty proud I got him through. He puts a huge smile on my face every day." But she has stressed that hedgehogs are not pets and need to be released. She is planning to soft release Pea in a pen in her garden before letting it go. Mrs Legg launched Prickly Prickles Hedgehog Rescue in 2019 and relies on donations.

Story and pictures from here and here

Have you ever rescued a hedgehog?

I've never rescued one but I do like seeing them in the garden

All the best Jan

Pork, Fennel and Chorizo Casserole ... a lovely combination of flavours

Why not unwind with a Mediterranean-flavoured casserole of pork, fennel and chorizo, a lovely combination of flavours ...

Ingredients

Serves Four
2 tsp olive oil
1kg/2lbs 2oz pork shoulder, cut into large cubes
200g/7oz chorizo, cut into chunks
1 onion, sliced
1 fennel bulb, finely sliced
250ml/9fl oz. chicken stock
2 lemons, zest and juice
1 x 400g/14oz can chickpeas
100g/3½oz large pitted green olives
1 tbsp. chopped fresh parsley

To serve
wilted spinach

Method
1. Heat two tablespoons of oil in a large frying pan and fry the pork shoulder until golden-brown on all sides. Remove the pork from the pan and set aside.
2. Add the chorizo to the pan and fry until crisp around the edges, remove from the pan and set aside.
3. Reduce the heat to medium and fry the onion and fennel for five minutes, or until softened.
4. Return the pork and chorizo to the pan, then pour over the stock, add the lemon juice and zest, cover and cook slowly on a low heat for two hours, or until the pork is very tender.
5. Add the chickpeas and olives and cook for a further 15 minutes.
6. Stir in the parsley and serve with wilted spinach.
From an original recipe here

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

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

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

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

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

~ summer flowers just for you ~

enjoy your day

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

All the best Jan

Jicama and Celeriac : Both are low carb vegetables

I recently wrote about celeriac, the strange knobbly looking vegetable which has a subtle, celery-like flavour, with nutty overtones. It's a low carbers favourite, and works well as a mash. The post received a lot of views and comments (thank you) and one comment from Sandi got me thinking, which led to this post. She said "I had never heard of this. It looks a little like jicama. I wonder if they sell it around here." My reply to her was "yes celeriac and jicama are a little alike". Jicama and Celeriac are both low carb vegetables.

Jicama is a starchy root vegetable similar to a potato or turnip. The tuberous root tastes slightly sweet, but it is low in sugar, making it a good carbohydrate choice for people with diabetes and others attempting a low-sugar diet. Originally from Mexico, the jicama is sometimes also known as a Mexican turnip or yam bean.

Although the root is safe to eat, the rest of the plant, including the beans, are toxic.

Low-carb and low-calorie: The high water content combined with low sugar and fat makes this a low-calorie food. When combined with the high fibre content, it makes for a great alternative to higher carbohydrate vegetables.

Nutrient dense: It contains a wide variety of vitamins and minerals, especially fibre and potassium. It also contains a high level of Vitamin C, which acts as an antioxidant and supports the immune system.

Supports a healthy gut: This tuber is high in a prebiotic called inulin.

Prebiotics are a type of fibre stored in our digestive system to feed probiotics, which are healthy bacteria. Keeping this balance also supports overall health and immune function.

Here is a picture of Jicama, and you can read more about this vegetable here and here

Here is a picture of celeriac, more to read here

Do you use either of these vegetables when cooking?
I haven't used Jicama but celeriac is often in my menu plans, in fact I may make a Smoked Haddock and Celeriac Layer Bake later this week, you can see the recipe here

Dear reader, there is 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Answers to August Quiz Plus ... a recipe for lemon meringue pie, made the lower carb way

Hello there, I hope you enjoyed yesterdays quiz. Many thanks to all those who read the post and special thanks to those who took time to comment.

~ gladiolus, August birth flower ~

Did you know the answers? Well, as promised here are the answers to the seven questions. For ease I have repeated the questions ...

1. What is the birthstone for August?

Answer : Peridot

2. What is the birth flower of August?

Answer : Gladiolus

3. If you were born on the 30th August, what would be your star sign?

Answer : Virgo

4. What or who was the month of August named after?

Answer : A Roman Emperor

5. Back in history, on the 5th August 1962, Nelson Mandela was imprisoned for trying to overthrow which country’s apartheid rule?

Answer : South Africa

6. Which Caribbean island gained independence from Britain in August 1962?

Answer : Jamaica

7. In the US August 15th is also a Pie Day, but what pie?

Answer : Lemon Meringue Pie

How did you do? Before I researched the answers I knew five 😊

... and now on to a tasty recipe suggestion, which you may wish to try.

Celebrate Lemon Meringue Pie Day on August 15th

this version is low Carb, gluten free, and with no added sugars

see details here

~ wishing you a happy month of August ~

A variety of articles and recipe ideas are within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these 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