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Tuesday 30 May 2023

Crunchy Berry Mousse : A low carb / keto dessert

Looking for a low carb/keto dessert, how about this one?

Crunchy Berry Mousse
this simple low carb/keto dessert is just delightful.
It's one that the whole family (and friends) can sit down and enjoy.
The combination of berries, cream and pecan nuts with a touch of citrus ... delicious,


Ingredients
Serves Four
240 ml double (heavy) whipping cream
45 g mixed berries fresh or frozen
25 g chopped pecan nuts
¼ lemon the zest
1⁄8 teaspoon vanilla extract
 Instructions
more details here

Three low carb berries
Strawberries 6 grams of carbs per 100 grams
Blackberries 5.1 grams of carbs per 100 grams
Raspberries 4.6 grams of carbs per 100 grams.
For a quick and easy dessert -
just place a few in a bowl and enjoy them with some double (heavy) cream

Read more about berries being among the healthiest foods you can eat here

Dear reader, you will find a variety of articles and recipe ideas within this blog, 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

Monday 29 May 2023

A Sign Of The Times !

It seems there is no doubt about it, prices everywhere have been going up and up and still are!

Here in the UK, "the government is discussing plans for supermarkets to introduce a cap on the price of basic food items to help tackle the rising cost of living. A voluntary agreement with major retailers could see price reductions on basic food items like bread and milk.

Food prices rose by 19.1% in the year to April - its second highest rate in 45 years.

Downing Street sources have stressed that there are no plans for a mandatory price cap.

The idea of a cap or freeze on basic food items, was first reported by the Daily Telegraph, and is said to be at the "drawing board stage".

Supermarkets are expected to be allowed to select which items they would cap and only take part in the initiative, modelled on a similar agreement in France, on a voluntary basis.

However there is some doubt over what impact a price cap of food will have.

The British Retail Consortium says that the government should focus more on cutting red tape rather than "recreating 1970s-style price controls".

"This will not make a jot of difference to prices. High food prices are a direct result of the soaring cost of energy, transport, and labour, as well as higher prices paid to food manufacturers and farmers," says Andrew Opie, director of food and sustainability at the BRC."As commodity prices drop, many of the costs keeping inflation high are now arising from the muddle of new regulation coming from government. Rather than recreating 1970s-style price controls, the government should focus on cutting red tape so that resources can be directed to keeping prices as low as possible."

At a meeting with food manufacturers last week the chancellor Jeremy Hunt stressed widespread concern about prices and agreed to engage with the industry on possible measures to ease pressure on household budgets.

Experts have warned that expensive food is set to overtake energy bills as the "epicentre" of the cost-of-living crisis."

The above is just a snippet of article which you can read in full here

image from here

Have you been experiencing higher food prices?
Have you any tips to pass on which readers could find helpful?
Please share your thoughts in the comments.

All the best Jan

Sunday 28 May 2023

Not everyone likes Kale !

image from here

Tess Patrick writes:
"For years, we’ve been told to eat our kale. I’m not sure about you, but until recently, I thought kale was hugely overrated. Its leathery texture, its green-ness - it was all a turn-off. In fact, the only kale I could stand was crispy kale chips. And it’s just as good as other salad greens, like baby spinach or arugula, right?

It turns out I was wrong. There’s a reason why every healthy foodie craves the leafy greens; they’re packed with so much nutritious goodness it would be a crime not to include them in your salad. If you need a little more convincing to pick up a bunch this week, I’ve uncovered some amazing health benefits of kale, so be sure to give them a try.

1. More Calcium-Dense Than Milk
We all know that we need milk to build strong bones, or so we’ve been told. But what if that’s not necessarily the case? While 100g of traditional milk offers approximately 110mg of calcium, 100g of kale offers more than twice that amount - at 250mg. Sure, 100g of kale is comparatively a lot more in volume than 100g of milk, but this framework will allow you to switch our mainstream sources for healthier alternatives in the long run.

2. Rich In Nutrients, Low In Calories
This is the number one reason why superfoods get the name they do - they’re able to offer concentrated widespread macro and micronutrients, with very little in the way of calories. One cup of kale, for instance, contains 684% of the Vitamin K RDI, 134% of the Vitamin C RDI, and 206% of the Vitamin A RDI< plus iron, folate, omega-3s, magnesium, calcium, iron, fibre, and 2 grams of protein - with only 33 calories!

3. Rich In Phytonutrients - Everyone’s Favourite Antioxidants
By now we all know about antioxidants’ ability to fight free radicals off, which supports the body through all manner of sins. But what foods should we reach for when we need an antioxidant top-up? Kale contains essential phytonutrients, which ease inflammation, improve the liver’s detox ability, and can even protect brain cells from stress. This is thanks to beta-carotene and vitamin C, as well as various flavonoids and polyphenols, such as quercetin and kaempferol.

4. Easy To Grow, Meaning Regenerative Agriculture
For the amount of kale required for healthy nutrients, the growing process is incredibly easy. A full bunch will grow from seed in as little as two months (when planted at the right time) and requires a relatively small area of land for growth. Sustainable agriculture is currently one of the major shifts needed to support a healthy, thriving planet and counteract climate change, which in turn impacts the overall health of the humans on it. In short, kale is a win for the climate - and it’s even better if you can grow it at home!

5. Kale Can Support Healthy Weight Loss
There’s a reason why kale has developed the reputation it has; kale smoothies and massaged salads support healthy weight loss for those struggling with excess weight. This is in part because it is low in calories, but rich in bulk and water content - making you feel fuller for longer. As it also contains protein and fibre, two essential nutrients for weight loss, it is considered to be a superfood in that respect. Some theories also suggest that including more kale in the diet is often adopted alongside other healthy dietary or lifestyle habits, which may influence weight loss further.

So for whatever reason you’re working on your health, be it chronic illness and weight loss, or simply meeting your daily requirement of greens, I hope these health benefits are enough to convince you start massaging your kale (it releases the oils that help with the texture), and hide it through your next salad today."
Above words taken from article here

Benefits of Massaging Kale
It softens and tenderizes kale leaves by breaking down tough fibres.
It reduces the bitterness of raw kale and brings out great natural flavours.
Read more about this, and how to do it here

Not everyone likes Kale, do you? There maybe another leafy green vegetable you prefer, do please share your thoughts in the comments below.

image seen here

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

Friday 26 May 2023

Five Random Fun Facts

Sharing five random fun facts ... do you know any of them?


1. The colour orange was actually named after oranges.
The colour orange didn’t exist in the English language until the late 15th century when the first oranges began to appear in England. Of course, there were many things before this that today would undeniably be called orange, but there wasn’t a name for the colour back then. So instead, orange-coloured things would be called ġeolucrog (yellow-saffron), or if something had more of a red tinge to it, it was called ġeolurēad (yellow-red).

2. Crows often hold grudges against specific people.
Crows are excellent at recognizing people’s faces and are able to remember people for a long time! This can be either a negative or positive fact, depending on how nice you are to them. While crows can tell us apart, we would find it difficult to distinguish one crow from another.

3. The smallest bone in your body is in your ear.
Known as the stapes bone, this tiny bone is, on average, 0.09 × 0.11 inches (3 × 2.5 mm) in size. The stapes bone can be found in the middle ear of humans and many other animals. It is vital in transferring vibrations from sounds into the inner ear.

4. Only 5% of the ocean has been explored.
The ocean covers around 70% of the Earth’s surface, and it is much harder to explore than land. As much as 20% of the ocean floor has now been mapped, thanks to advancements in sonar technologies. The reason we’ve explored so little of the ocean is that the technology needed has only developed over the last 100 years.

5. Banging your head against a wall for one hour burns 150 calories.
This is definitely not recommended, and I do wonder how it was tested? Does anyone know? A safer way to burn 150 calories would be to take your dog for a walk for 45 minutes, if you haven't a dog just enjoy a walk.

Did you know any of these five facts?
I knew about the crows, and I had read about the stapes bone.

~ xxx ooo xxx ~

I am also sharing links to two posts you may be interested in reading:-

1. Ways That Having a Pet Can Help Your Diabetes
It is well-established that having a companion animal can do wonders for our health, both physically and emotionally. How can having a pet help with diabetes management?  - read about it here

2. This just may be the new keep fit
You might not relish the idea of doing household chores, but research claims that dusting, vacuuming and mopping with gusto are as good for you as any session at the gym.- read about it here

~ enjoy your day ~

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

However, not all the recipe 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

Thursday 25 May 2023

Salmon wrapped with a Dijon mustard and mascarpone sauce ... delicious and low carb/keto too

Today I am sharing a low carb/keto recipe by Gino D'Campo who says "are you looking for a delicious salmon recipe with a difference? If you are, you’ve found it! Here’s my wrapped salmon with Dijon mustard & mascarpone sauce for you to enjoy.

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. This is a delicious way to get all the family eating fish – creamy, comforting and delicious."


Ingredients
Serves Four
1 Courgette (zucchini), Trimmed
400g, Cut Into 4 Pieces Skinless Salmon Fillet
40g Salted Butter
100ml Hot Vegetable Stock
1 Teaspoon Dijon Mustard
50g (Reduced Fat) Mascarpone Cheese
1 Tablespoon Fresh Dill, Finely Chopped
1/2 Teaspoon Garlic Salt
To Taste Salt
To Taste Freshly Ground Black Pepper

Method
1. Preheat the oven to 200ºC/gas mark 6.
2. Using a potato peeler, slice 8 wide ribbons from the courgette (zucchini) lengthways and set aside.
3. Lightly season each salmon fillet with salt and wrap 2 courgette ribbons around each fillet. Transfer the wrapped salmon to a baking tray measuring about 25 x 35cm and evenly dot the butter over. Transfer to the oven and bake for 18 minutes.
4. Dice the remaining courgette and put into a small saucepan. Add the vegetable stock, Dijon mustard, mascarpone cheese, dill and garlic salt and stir all together. Place the saucepan over a low heat and gently cook for 10 minutes, stirring occasionally with a wooden spoon. Make sure that the sauce doesn’t boil otherwise it will split.
5. Remove the salmon from the oven and arrange on a serving platter. Pour the mascarpone sauce over and around salmon.
6. Season with black pepper and serve immediately with vegetables of your choice.

Gino's Tip
Bake the salmon parcels seam side down to help prevent the parcels unravelling.
Nutrition Per Serving
Fat 26g Carbs 2g Fibre 1g Protein 23g
From an original idea seen here


~ wishing you a happy day ~

You will find a variety of recipe ideas within this blog, 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

Tuesday 23 May 2023

Mediterranean-style bean salad ... a quick no-cook dish

Mediterranean-style bean salad, a quick no-cook dish, which can be eaten on it's own, or goes nicely with steamed white fish e.g. cod.



Ingredients
Serves Four
290g jar artichoke heart in oil
1 tbsp. sundried tomato paste
1 tsp white wine vinegar
410g can cannellini beans, drained and rinsed
300g small vine tomato, quartered (about 12 in total)
handful Kalamata black olives
2 spring onions (scallions), thinly sliced on the diagonal
200g log soft 
goat's cheese crumbled (see tips below)

Method
1. Drain the jar of artichokes, reserving 3 tbsp. of the oil. Pour the oil into a bowl and stir in the sun-dried tomato paste and vinegar until smooth. Season to taste.

2. Roughly chop the artichokes and tip into a large bowl with the cannellini beans, tomatoes, olives, spring onions and half the goat’s cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Season to taste. Crumble over the remaining goat’s cheese, then serve.

Tips
You could use a can of tuna and flake it into the salad instead of goat’s cheese.
You could use Feta cheese if preferred.

Nutrition Per Serving
Fat 28g Carbs 16g Protein 13g
From an original recipe here



Spring onions are also known as scallions or green onions. Spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible and are good either raw or cooked. They have a similar flavour to onions but are much milder.

You will find a variety of recipe ideas within this blog, 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

Sunday 21 May 2023

Tasty Facts About Seafood


Seafood comes in all species, shapes, and sizes, and it’s no small wonder considering the fact that seafood by definition means any sea life that we consider good enough to eat. If you don’t know your crustaceans from your mollusks, or the difference between a shrimp and a prawn, then don’t fret, here are some interesting facts about Seafood!

Seafood is overflowing with important nutrients!
While different seafood species provide varying amounts of different crucial nutrients, it’s safe to say that seafood, in general, is great for your health. Some fish, such as salmon, are filled with vitamin A and omega-3 fatty acids. Other nutrients found in seafood in healthy amounts include vitamin D, vitamin B1, vitamin B3, vitamin B12, and more!

People have been eating fish for more than 165,000 years!
In the early years of humanity, we lived primarily as hunter-gatherers, constantly on the move in search of more favourable hunting grounds or more bountiful harvests. One such food that our ancestors commonly consumed was seafood. In fact, it’s quite possible that the first cases of humans living a more stationary lifestyle were from tribes that lived by the sea and had a regular supply of seafood. The earliest known evidence of seafood consumption comes from a sea cave in South Africa. Collections of empty shells were found at the site that dates back to 165,000 years ago.

The mantis shrimp is one of the scariest shellfish around.
We are very fortunate that mantis shrimp can only grow to such small sizes, as otherwise, they would be downright terrifying. Why? Well, the mantis shrimp has a punch so powerful that it has the same force as a shot from a rifle. In fact, their punch packs so much force that it actually creates a shock wave that boils the water around it and can dismember their prey!

Fat-rich seafood such as salmon, mackerel, and sardines are full of omega-3.
If that doesn’t mean much to you, it’s probably because you don’t know how great omega-3 is for your body. While all fats used to be considered bad, some, such as omega-3, are actually the opposite. A few benefits from eating seafood that is high in omega-3 include a reduced risk of heart attacks, strokes, and easing arthritis symptoms. It’s even been found that the consumption of omega-3 can prevent your eyesight from declining due to old age and can also improve your night vision!

Shrimp are not just smaller prawns.
This is one that many of us will admit to getting confused about at some point in our lives, and many of us use the two names interchangeably. First things first, they’re both crustaceans, and they both have 10 legs, but that’s about where the similarities end. Shrimp can be found in both fresh and saltwater, while prawns can only live in freshwater. The bodies of shrimp and prawns are different, too. For example, prawns have three sets of claws, while shrimp only have two. Prawns are generally larger than shrimp, especially since shrimp found in colder water generally tend to grow to much smaller sizes.

There’s no such thing as certified organic seafood.
Firstly, the food needs to be free from artificial chemicals such as fertilizers or pesticides to be organic. For food to be certified organic, there needs to be a governing body that sets different regulations to ensure that everything is chemical-free and up to scratch. While this exists for agriculture, it doesn’t exist for the seafood industry. This doesn’t mean there aren’t companies out there claiming that their mussels are organic, though. Instead, it means that there’s no way of proving whether something is actually organic or not!

Lobsters have different uses for each of their claws.
A lobster’s two claws look very different, too. The larger of the two is the crusher claw, and this is the dominant claw. As its name suggests, this claw is primarily used for tasks such as crushing their prey’s hard shells or exoskeletons. The other claw is much smaller and has more serrated “teeth,” and is used to rip the flesh of their prey to shreds to make it easier to eat.

Some fish are high in mercury and should be eaten in moderation.
All seafood contains trace amounts of mercury, but this isn’t what you should be worried about. For the most part, it’s the fish that live at the top of the food chain, such as King mackerel, swordfish, and sharks which are the issue. As each larger and larger fish gets eaten by a predator, the mercury they contain is digested and concentrates. Due to this, it’s recommended that you eat no more than the recommended amount of each mercury-containing fish.

image from here

Seafood can include plants, too!
Although a controversial opinion, it’s been claimed that different forms of sea vegetation can be referred to as seafood. Some forms have been on our menus for a long time, such as the seaweed in our sushi. Other varieties of seaweed are highly nutritious and have been eaten by some cultures for thousands of years.

Oysters can change gender whenever they feel like it.
They are all born male, though. It turns out that oysters are born with both male and female reproductive organs. This means that they can fertilize their own eggs without the need for another oyster. It’s been found that all oysters will change gender at least once in their lifetime.

More than 85% of the world’s fisheries are overfished.
According to the United Nations Food and Agriculture Organization, we need to make rapid changes to how we farm and consume seafood, as 87% of the world’s fisheries are stressed. This means certain species are either at risk of going extinct, are found in drastically lower numbers than normal, or are currently being overexploited. While some people out there cannot stand the thought of seafood, there are many more that absolutely love it, with more and more people taking to it every year. As the world becomes more populated, this is becoming a more pressing issue, as demand for seafood has reached unsustainable levels! It’s important to understand that while seafood is delicious if we’re not careful, we could be seeing less and less of it as the years go by!
Above words from article here

Related Article
Mercury Levels In Fish - read it here

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

Saturday 20 May 2023

Chicken it is then, unless you prefer a vegetarian dish !

I have written many times that Chicken features in our weekly menu plans. It 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. The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken.

In recent times with the cost of living going up and up I find that chicken is still reasonably priced, is it where you live?

I'm sharing two recipe suggestions you may wish to try
If you'd prefer something vegetarian have a look here

Chicken Parmesan
There are many chicken parmesan recipes,
but none is simpler than this four-ingredient chicken parmesan.
Golden brown chicken breasts are slathered in sugar-free marinara,
topped with a gooey layer of cheese.


Ingredients
Two Servings
Chicken Parmesan
1 lb (450g) chicken breasts
(If you are a vegetarian, eggplant/aubergine is a great substitute for chicken)
salt and ground black pepper
1 tbsp olive oil
½ cup (120ml) unsweetened marinara sauce
2 oz. (½ cup) mozzarella cheese, shredded
1½ oz. (½ cup) shredded Parmesan cheese
Serving
2 cups (4 oz.) leafy greens
8 (5 oz.) cherry tomatoes, quartered
Instructions
more details here

Easy Baked Chicken Drumsticks
A lovely low carb recipe suitable for diabetics and non diabetics.
Chicken thighs may be used in place of drumsticks if preferred.


Ingredients
serves 4/5
10 chicken drumsticks (2.5 lb)
1 medium onion, sliced
2 garlic cloves, crushed, not peeled
1 tbsp. olive oil
2 tbsp. Worcestershire sauce
1 tsp. paprika
1 tsp. salt
½ tsp. black pepper
½ tsp. dry rosemary
Instructions
more details here

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

All the best Jan

Thursday 18 May 2023

British Wildlife Photography - always nice to see

From time to time we post something completely different ...
Like these photographs from the 2023 British Wildlife Photography Awards.


Stag by the Loch Side, photo credit Neil McIntyre

This stunning location, in the western Highlands of Scotland, is one that photographer Neil McIntyre visits frequently with the hope that he might get opportunities just like this. He says, "I moved into position and waited until the stag made his way along the ridge, sure enough, he walked right through the light patch." Wouldn't you agree it's a great photograph.


Helter Skelter, photo credit Matthew Cattell

Photographer Matthew Cattell says that, every night during winter, Brighton, in South England, plays host to a spectacular murmuration of starlings. As they arrived to roost, they swept across the sea, producing graceful, elegant curves across my viewfinder.’ Another great capture.


Sleeping with Dandelions, photo credit Lewis Newman

Lewis commented that 'after spending a lot of time with this particular vixen, she began to learn that he wasn’t a threat. As the dandelions began to open, there were a couple of days when she would wake up covered in them.’

Have you a favourite photograph?

Founded in 2009 by Maggie Gowan, who at that time was the manager and adviser of photography at Highgrove Garden, the home of HRH Prince Charles (now King Charles), the annual British Wildlife Photography Awards are aimed at highlighting the great wealth and diversity of Britain’s natural history. As of 2022, the competition has been directed by photographer Will Nicholls. For 2023 more than 13,000 images were submitted for this year’s competition, a small selection of the winners are above with lots more to see here

All the best Jan

Monday 15 May 2023

Can food help alleviate anxiety?


Can food help alleviate anxiety?

From upping your omega-3 intake to adopting a keto-based diet, experts believe there are ways you can enhance your diet to help reduce anxiety symptoms.

The theme of this year’s World Mental Health Week (15 -21 May) is anxiety – something that impacts many people throughout the UK, and worldwide.

“Almost 6% of adults in the UK are reported to experience generalised anxiety disorder (GAD) within a given week. It is the most commonly presented anxiety condition,” explains Dr Piril Hepsomali, lecturer in psychology at the University of Roehampton.

GAD is different from the feelings of anxiety we experience because of a specific situation, such as a job interview or test. The NHS describes GAD as “a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than one specific event.

“People with GAD feel anxious most days and often struggle to remember the last time they felt relaxed.”

In recent years, a growing body of experts have turned their attention to diet as a method of treatment for a variety of mental health issues – including anxiety.

“The practice goes by different names, including nutritional psychiatry and metabolic psychiatry,” explains Dr Nicholas Norwitz who has produced research on the subject. “It’s the idea of seeing mental health conditions – at least in part – as metabolic conditions, just like diabetes or obesity.

“There’s no reason to think the brain operates differently to any of the other organs in the body – all of which are impacted by diet. And for that reason, nutrition and lifestyle could really provide the basis for building successful mental health interventions.”

So, alongside therapies and medication, which foods and diets could help alleviate symptoms for people with anxiety?

Probiotics and fermented foods
“There's a bi-directional relationship between the microbiome and anxiety,” says Norwitz, who points out that our gut bacteria speaks to our brain via the vagus nerve. “If your gut is speaking to your brain and vice versa, you can see how this would establish a cycle of either a positive mental state or a negative mental state depending on what you’re eating.” (more to read at original article/link below)

Omega-3 fatty acids
We know that omega-3 helps support general brain function – but some studies are starting to suggest that it goes further than that, impacting our mental health and mood as well. (more to read at original article/link below)

A Mediterranean diet 
There’s plenty of research that highlights how the Mediterranean diet can have positive outcomes for those with anxiety. One reason could be because it supports consistent blood sugar levels. This is something that mental health charity Mind advises is important. “If your blood sugar is lower than usual, you might feel tired, irritable or depressed,” it says. “Eating regularly, and eating foods that release energy slowly, can help to keep your sugar levels steady.” (more to read at original article/link below)

A keto (low carb) diet
Over the last few years, experts have been looking at whether a low-carb diet (where your body burns fat for energy rather than glucose from carbs), could aid positive mental health. There is growing evidence to suggest it could.

“There are numerous trials showing that ketogenic diets improve mental health conditions, including a recent study from France which received a lot of positive attention” says Norwitz. “As part of the research, they looked at 31 patients with severe mental health conditions – major depression, bipolar and schizophrenia. Three people dropped out but of the 28 who completed the diet, 43% had complete remission and 100% improved.

“This is relevant to anxiety as it’s an associated state. Plus, a lot of people have reported – including clinicians – that a ketogenic diet can improve anxiety.”

“There’s no reason to think the brain operates differently to any of the other organs in the body – all of which are impacted by diet. And for that reason, nutrition and lifestyle could really provide the basis for building successful mental health interventions.”

However, Norwitz suggests speaking to a medical professional before embarking on a new diet, as everybody has different health requirements.

If you are concerned about your mental health, help and support is available.

Please read more at original article here
h/t Marks Daily Apple Site here

Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan

Sunday 14 May 2023

Happy Sunday Wishes


~ Wishing all readers a Happy Sunday ~
I hope you find time to relax and enjoy your day.

I know that in many countries 14 May (today) is Mother's Day.
For all those who are celebrating this day I wish you a happy one.
In the UK Mothers Day was celebrated in March. 

All the best Jan

Saturday 13 May 2023

Relax : Sometimes It's Easier Said Than Done!


In a world which at times seems to be moving ever faster, and many are constantly running to keep up with it, should we perhaps just say 'stop' and take time to chill out, relax, de-stress?

I saw this article by Alison Paton, she raised some interesting points. See what you think.

"Go for a short walk: We often associate walking with stress, trying to get to work or to the next meeting. We are physically moving forward but our minds are elsewhere; our to do list, the disagreement you had yesterday or what you are having for lunch. Mindful walking teaches you to be in the hear and now. Notice what is going on around you, listen to the sounds, feel the ground beneath your feet; the muscles in your body working. Try practising mindful walking on your way to work - or better still visit your nearest green space for an evening stroll.

Colouring for adults: It may sound silly but adult colouring books are the new trendy way to de-stress and practise mindfulness. They give adults a creative outlet, it doesn't require much logical thinking and is very nostalgic - think back to the last time you coloured in, I bet you didn't even know what the word stress meant, let alone experienced it (and please don't stress out about colouring out of the lines!)

Read a book: When's the last time you got into bed early and lost yourself in a good book. As we get older we can suppress our creative imaginations, focusing too much on the seriousness of real life. And if you don't have time to read a novel there are plenty of short story books out there waiting for you to lose yourself in.

Write for fun: Or better still, why not try writing a short story, or maybe even try your hand at poetry. But make sure you are doing it for fun. As a writer I sometimes forget to enjoy it and focus too much on deadlines, getting the next post out and basically writing because I have to and not because I want to. Remember, this is for you and for no-one else.

Stretching: Morning, noon and night - take some time out to stretch. Whether you're practising yoga, working on mobility or simply stretching to wake yourself up - get your mat out and do it! You can even take time to stretch at your desk - there are plenty of short videos out there showing you how!

Write to do lists: Sometimes sleep is the only time I get to truly de-stress, and even then I start thinking of everything I need to do the next day, week, month and things that may not even happen. If this sounds all too familiar make sure you write a 'to do' list every night before you go to bed. Get your thoughts out of your head and on to paper - then forget about them until the morning when you're ready to take action.

Establish a routine: You may see the weekend as a time to go out and party, or to catch up on sleep but try to go to bed and get up at the same time. Once your body establishes a routine you'll more likely be able to relax.

Breathe: Yes, breathing is the most natural thing we do, but do we really concentrate on the breath to ensure its of good quality. Our day to day breathing is generally very shallow and we don't even notice we are doing it. I suggest taking up to 10 minutes out of your day to relax and concentrate on breathing deeply; feel how your stomach expands and retracts with each breath. Both yoga and meditation are also great ways to practise quality breathing. Trust me, you'll feel like a pretty large weight has been lifted off your shoulders.

Put on some music: Lets forgo the heavy metal and rap for this one and put something on a little more chilled. Maybe some classical music or some chilled out vibes. Research suggests that listening to music can relax the body, decreasing your heart rate and blood pressure. So next time you're writing that stressful paper, or stuck in a traffic jam pop on some Mozart or some Bach and get cracking!

Switch off: This one is so important as we live in a world where technology is at the forefront of everything we do - when last thing at night and first thing in the morning we check FB/IG/Twitter or our emails. Looking at your screen up to 2 hours before bedtime can make it harder for you to fall asleep and can seriously damage the quality of sleep you are getting; not to mention seeing the stress inducing email we forgot to respond to at work that day, or the model on Instagram that makes you start hating your body at 11 o'clock at night. I even suggest a no phone day once a month, this takes away the convenience of being able to check your social media at any given minute meaning you have to create set times to go onto the computer."

Well, what did you think of the suggestions?
Will you be trying some?

Whatever you decide - here's to a relaxing and stress free time.
I'm going to take a few minutes out with a good book and a refreshing cuppa!


All the best Jan

Friday 12 May 2023

Arthritis Can Be Painful : Ten Foods To Eat Which May Help

 The 10 Best Foods to Eat If You Have Arthritis

Some foods, including fatty fish and berries, contain nutrients that may help reduce inflammation in people with arthritis.

Arthritis is a term for a class of diseases that cause pain, swelling, and joint stiffness. It can affect people of all ages, genders, and ethnic backgrounds.

There are many types of arthritis. Osteoarthritis is one type that develops in joints with overuse. Another type is rheumatoid arthritis (RA), an autoimmune disease in which your immune system attacks your joints 

Fortunately, many foods can ease inflammation and may help relieve some of the joint pain associated with arthritis.

One survey found that 24% of those with RA reported that their diet impacted the severity of their symptoms.

This article will look at 10 of the best foods to eat if you have arthritis.

1. Fatty Fish
Fatty fish, for example salmon, sardines, herring, mackerels are high in omega-3 fatty acids and vitamin D, both of which may be beneficial for reducing inflammation and the severity of arthritis symptoms.


2. Garlic
Studies have found garlic supplements may possess anti-inflammatory properties and help relieve pain, stiffness, and inflammatory markers from arthritis.

3. Ginger
Ginger supplements have been shown to reduce pain and inflammation symptoms from osteoarthritis or RA.

4. Broccoli
It’s no secret that cruciferous vegetables like broccoli are one of the healthiest foods. It may even be associated with reduced inflammation. One study that looked at the diets of 1,005 females found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers.

5. Walnuts
Walnuts are high in omega-3 fatty acids, which could alleviate arthritis symptoms as well as inflammation. However, more research is needed.

6. Berries
Berries, for example strawberries, blackberries, and blueberries contain antioxidants and have been shown to reduce inflammation and improve symptoms of arthritis in some studies.


7. Spinach
Leafy greens like spinach are full of nutrients, and some of their components may be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation. Spinach, in particular, contains plenty of antioxidants and plant compounds that can relieve inflammation and help fight disease.

8. Grapes
Grapes are nutrient-dense, high in antioxidants, and possess anti-inflammatory properties. One review of 24 studies concluded that grape products could significantly reduce levels of C-reactive protein (CRP), a marker used to measure inflammation.

9. Olive Oil
Olive oil has been shown to reduce inflammation and promote autophagy, a process that helps clear out damaged cells from the body, which could be beneficial for arthritis. Diet patterns rich in olive oil, such as the Mediterranean diet, may help reduce symptoms of RA.


10. Tart Cherry Juice
Studies show that tart cherry juice could lower inflammation and alleviate some symptoms of arthritis.

The bottom line
Diet can play a major role in arthritis severity and symptoms. Luckily, various foods with powerful components may relieve inflammation and arthritis while promoting overall health. Along with conventional treatments, eating a nutritious diet containing healthy fats, a few servings of fatty fish, and plenty of produce may help reduce some symptoms of arthritis.

Words above are taken from a 'Healthline' article, which you can read in full with all relevant information and research links here

Readers may also wish to read the NHS/UK site regarding Arthritis, find it here

Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan

Thursday 11 May 2023

Sharing some good words ...


“Leave footprints of love and kindness wherever you go.”
Author Unknown - words seen here

I thought these words worth sharing,
Would you agree?

All the best Jan

Wednesday 10 May 2023

Getting ready for Fridays fish dish : White fish with black olives and tomatoes

Well, it doesn't have to be a Friday to enjoy a fish dish, but this is what we may enjoy this coming Friday for dinner. It's a one pot recipe for fish with black olives and tomatoes - so quick, easy and tasty.
Just have to check I have all the ingredients ...


This is a lovely one-pot fish dish. Just five minutes on the hob, 15 minutes in the oven, this tasty fish dish is one-pot cooking at its best. Have a look and see what you think!

Ingredients
Serves 4
(7g carb per serving)
175g black olives in oil, stones removed
1 large onion, roughly chopped
400g can chopped tomatoes
4 boneless white fish fillets such as Icelandic cod or hoki, each weighing about 175g/6oz
salt/pepper to taste

To serve
chopped parsley
lemon wedges

Method
1. Preheat the oven to fan 180C/conventional 200C/gas 6. Heat 1 tbsp of the oil from the olives in an ovenproof pan. Tip in the onion and stir well, leave to cook for a minute or two and then give it another good stir. Add the tomatoes and some salt and pepper. Bring to the boil, then add the olives.
2. Put the fish, skin side down, onto the sauce and drizzle over a splash more oil from the olive jar. Bake, uncovered, for 15 minutes until the fish is cooked. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges for squeezing over.
From original recipe idea here

Recipe Tips
If you like your food spicy, add a small pinch of red chilli flakes to the onion.
You may wish to add a little garlic (if you like it)
A handful of quartered artichoke hearts from a jar can be added as well as, or instead of, the olives.
This is a wonderful recipe to 'tweak' a little for your preferred taste.

Related Post
Fish - Can Be Fabulous - Read it here


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

All the best Jan

Tuesday 9 May 2023

Improve your digestion naturally

Some suggestions on how to improve your digestion naturally


"The Best Ways to Improve Your Digestion Naturally.

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhoea. However, when these symptoms occur frequently, they can cause major disruptions to your life. Fortunately, diet and lifestyle changes can have a positive impact on your gut health. Here are 12 evidence-based ways to improve your digestion naturally:-

1. Eat Real Food
Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

2. Get Plenty of Fibre
A high-fibre diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fibre are soluble and insoluble fibre, as well as prebiotics.

3. Add Healthy Fats to Your Diet
Fat keeps food moving smoothly through your digestive system. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

4. Stay Hydrated
Insufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have a high water content.

5. Manage Your Stress
Stress can wreak havoc on your digestive system. Incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

6. Eat Mindfully
Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

7. Chew Your Food
Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

8. Get Moving
Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

9. Rebalance Your Stomach Acid
Low stomach acid may cause digestive symptoms such as nausea, heartburn, indigestion and acid reflux. Drinking 1–2 teaspoons (5–10 ml) of raw apple cider vinegar diluted in a glass of water before meals may help increase your stomach acid.

10. Slow Down and Listen to Your Body
Not paying attention to your hunger and fullness cues and eating when you’re emotional or anxious can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

11. Ditch Bad Habits
Bad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive issues. To improve digestion, try to avoid these damaging habits.

12. Incorporate Gut-Supporting Nutrients
Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.

The Bottom Line
Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or chronic digestive symptoms. Eating a whole-foods diet high in fibre, healthy fat and nutrients is the first step toward good digestion. Practices such as mindful eating, stress reduction and exercise can also be beneficial. Finally, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well."

Words above taken from an article by Melissa Groves RD.
Read her full article, with all relevant links here


Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan

Monday 8 May 2023

Coronation Chicken : Perfect For This Special Bank Holiday Weekend

Well, what a very special weekend it has been so far. With the Coronation of King Charles III on Saturday, to many people enjoying a 'Big Lunch' on Sunday finishing with an excellent concert from Windsor Castle in the evening.

What will today (Monday) bring? Unfortunately for many it will be a very wet day with rain in the forecast but never mind lets concentrate on a lovely dish that may bring some sunshine and a delicious taste to your day 😊

Did you know that back in 1953 a dish called Coronation chicken was first created to celebrate the Queen's coronation and has been a firm favourite ever since.

Fast forward to 2023 and King Charles III Coronation, perhaps it's time to sit down and enjoy some Coronation Chicken.


Ingredients
Serves Six
1 chicken stock cube
500 g (British) chicken breast fillet
1 tbsp olive oil
1 onion, finely chopped
1 tbsp mild curry powder
1 tbsp tomato purée
0.5 tbsp cider vinegar
2 tbsp apricot jam
Zest and juice of ½ a washed, un-waxed lemon
100 ml (lighter) mayonnaise
100 ml 2% fat natural yogurt
60 g flaked almonds
2 tbsp washed and chopped fresh flat-leaf parsley
Fresh watercress leaves, washed, to garnish

Here is how to make the dish
1. Bring a large pan of water to the boil. Add the stock cube and stir to dissolve. Reduce to a simmer and poach the chicken breasts for 5-10 minutes (depending on the size of the fillets) until cooked through and no pink colour remains. Remove with a slotted spoon and allow to cool before shredding. Discard the stock.
2. Meanwhile, heat the oil in a pan and cook the onion for about 10 minutes, until softened. Stir in the curry powder, tomato purée, cider vinegar and jam, and cook for a further 1-2 minutes. Remove from the heat and spoon into a large bowl.
3. Add the shredded chicken along with the lemon zest and juice, mayonnaise, yogurt, ⅔ of the flaked almonds and 1 tablespoon of the parsley and stir until well coated.
4. To serve, place on a serving platter and garnish with the watercress and remaining almonds and parsley.


Optional - Serve with some crusty white bread.
For low carb bread recipes have a look here
Original recipe idea 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan