July : National Blueberry Month

I do hope you have been enjoying some blueberries during July because it is known as National Blueberry month. Don't worry if you haven't, you still have time, and of course why not enjoy some next month too!

Do you like blueberries? Eddie and I enjoy them simply served with double (heavy) cream.

Of course there are many low carb recipes that make good use of blueberries:

Here are five:-

Blueberry and Cinnamon Omelette, more details here

Blueberry Courgette (Zucchini) Cake with Lemon Frosting, more details here
Cheesecake with Blueberries, more details here

Blueberry Chaffles, more details here

Blueberry Coconut Cake, more details here

Some Tips for Preparing Blueberries
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin's surface. If you know the source of either wild or organic berries try not to wash them at all.

When using frozen berries in recipes that do not require cooking, thaw well and drain prior to using.

Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe.

Read more about blueberries here

thank you for visiting  this blog

~ enjoy your day ~ 

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

All the best Jan

Have a Happy Sunday

Is it me or do the days seem to pass by more quickly?

Today will be the last Sunday in July 2023.

It's been a mixed bag of weather this month,

from blue skies

to, too much rain,

although the ducks liked it

In fact more rain is forecast today

so if we do go out we may need an umbrella

before returning for a chicken dinner 😋

Mustard and Sage Chicken with Celeriac Mash

recipe/more details here

~ whatever your Sunday plans are, have an enjoyable day ~

All the best Jan

Salmon in Parma Ham with Celeriac Chips : Low Carb Meal

Ingredients

Serves Four

800g/1lb 12oz celeriac, peeled and cut into 2cm/¾in-thick chips
2 tsp olive oil
1 unwaxed lemon, finely grated zest and juice
4 x 120g/4½oz skinless salmon fillets
4 x 40g/1½oz slices Parma or other air-cured ham
20 cherry tomatoes, ideally on the vine
200g/7oz mangetout
200g/7oz Savoy cabbage, thinly sliced
salt and freshly ground black pepper

Method

1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Put the celeriac chips on a very large baking tray, season with salt and pepper and toss in the oil. Roast for 20 minutes.
3. Sprinkle the lemon zest over the salmon, season with black pepper and squeeze over the lemon juice. Wrap each fillet in a piece of ham.
4. Add the fish and cherry tomatoes to the baking tray and bake for a further 10 minutes, or until cooked through.
5. Meanwhile, steam the mangetout and cabbage for 2–3 minutes, or until tender. (If you don't have a steamer, you can place the cabbage and mangetout in a large metal colander over a saucepan of boiling water, covering the vegetables with a lid.)
6. Serve the fish with the celeriac chips, mangetout, cabbage and roast tomatoes.

From original idea 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

A bit of a mix !

I've called this post 'a bit of a mix' I think you'll see why 😀 

Starting with these two.

You may have seen them before, but I hope they make you smile

fun in the sea

Aww simply bliss 😊

... and what do you think of these one-liners?

have you got a favourite?

The man who fell into an upholstery machine is fully recovered.

Acupuncture is a jab well done.

Bakers trade bread recipes on a knead to know basis.

Finally, may I offer you a slice of low carb chocolate cake ...

recipe details here

As always many thanks for your visit to the blog

and if you have time do please leave a comment.

Enjoy the rest of your day, sleep well and have a happy Friday.

All the best Jan

Midweek Meanderings and a Moussaka ... sounds good!

Midweek already, where do the days go? I must admit that this morning my mind has been 'meandering' a little just like this river, well perhaps it's more of a stream, pictured here. We all know rivers can meander as they follow a twisting, turning, winding course. I guess paths too can take us on a 'meandering' route, especially country lanes and woodland walks... but can our mind meander? Well yes, I think they can and perhaps it is good to let them. Not whilst driving of course or sitting an important exam, but if we are fortunate to have some spare time why not relax and stop thinking about what we should be doing and just concentrate on nothing ...

Nothing I hear you say, isn't that difficult? Well yes, this can be difficult but if you can clear your mind and sit quietly for a few minutes it can be so refreshing... and by doing this you can end up thinking about all sorts of things from 'did I remember to lock the car' to 'yes pork roast would be nice for the weekend' it could even be 'weren't the flowers Aunt Grace bought around lovely' ... or, if you are Eddie, how about 'that was a great fish I caught the other day' ... 

Just taking time out may be a luxury for some, but it's time I enjoy.

So next time I sit quietly with a cuppa and have a 'meander' I will not feel guilty because sometimes it's just great to relax and gather your thoughts.

For instance it certainly helped me decide on tonight's midweek meal. It's this tasty Moussaka, and perhaps a glass of Merlot. Now you may have seen this before! I can recommend it.

Lamb Moussaka
Ingredients
Serves Four
1 tbsp olive oil
800 g lamb mince
2 onions, chopped
1 tsp ground cinnamon
3 cloves garlic, crushed
4 tomatoes, roughly chopped
300 ml low-salt lamb or veg stock (such as Kallo), made with a cube
1 kg aubergines, cut into 1cm slices
3 red peppers, quartered and de-seeded
300 g readymade watercress sauce
2 large egg yolks
80 g Caerphilly cheese, crumbled
Instructions are here

Some readers may prefer 'Lokanta Stew'

a colourful vegan, roasted vegetable dish - more details here

I wonder do you Meander sometimes?
Happy Meanderings 😊

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

Chicken, Spinach and Blueberry Salad : Tasty and Nutritious

July is National Blueberry month

so why not enjoy this tasty and nutritious salad and make the most of blueberries

Chicken Spinach Blueberry Salad with Parmesan Cheese

Tasty, Nutritious and Low in Carbs

This great Chicken Spinach Blueberry Salad with Parmesan cheese and balsamic dressing is a fast and easy low carb meal, it's from Kim at Low Carb Maven Site.

Ingredients
Chicken Spinach Blueberry Salad
Serves Two
8 ounces chicken tenders or chicken breast
6 cups baby spinach (170 g)
2 slices red onion (paper thin)
2 oz. fresh blueberries
1/2 ounce sliced almonds (toasted or raw)
1 ounce shaved Parmesan cheese
Balsamic Dressing
1/4 cup extra light olive oil
1 tbsp. balsamic vinegar
1 tbsp. red wine vinegar
1 tbsp. water
2 tsp minced red onion
1/2 tsp Dijon mustard
1/2 tsp Sukrin ( or preferred sweetener)
1/8 tsp dried thyme
1 pinch each salt and pepper

Please find recipe instruction here
Need help with weight/measurement conversion, see here

Did you know ... "spinach is believed to be of Persian origin. By the 12th century, it spread across Europe and became a desirable leafy green known for good health; a reputation that stands firm to this day. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). It is thought that this name dates back to the 16th century and the Italian wife of France's Henry II; Catherine de Medici. The unverified tale states that Catherine introduced spinach to the Court of France and to honour her Italian heritage, she then decided to call any dish containing spinach Florentine.

Spinach is available all year round but is in season during the spring (March - June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood.

There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis.

Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage."

Read more about spinach here

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

All the best Jan

Cucumbers : Health Benefits

Discover seven health benefits of cucumbers.

Incredibly Hydrating (96% Water Content)
Some love lemon or lime in their water, but why not try a few slices of cucumber, with some sprigs of mint, it's refreshing! From time-to-time, some of us may have likely been left with unpleasant soggy sandwiches from the water-rich food. It should be no surprise, as they consist of 96% water content, which is used by the body to digest and transport nutrients to exactly where they need to go, as well as being needed for all elements of our health.

Good Source Of Fibre And Promotes Digestion
Dietary fibre is an often neglected requirement in our daily diets. Fibre is needed to regulate bowel movements and promote good digestive health! Without sufficient fibre intake, of soluble, insoluble, and resistant starch, toxins and wastes can remain unmoved in various stages of the digestive tract, which can wreak all kinds of havoc in the body. Often this can lead to inflammation and chronic disease, so providing your body with the fibre it needs to function regularly is needed for thriving health. To add to the bountiful fibre, adequate hydration is also needed to transport wastes through the body, so the high water content also aids in digestion.

Aids In Blood Sugar Control
Insulin resistance and diabetes are many countries most longstanding and pressing health concerns. Increasingly, people are looking to preventative approaches and natural ways to manage any risk factors - including their blood sugar control. In some recent studies, diets rich in cucumber have been shown to reduce and help control blood sugar levels. Others have taken it further and found that cucumber peel extract reverses diabetes-associated changes to health while decreasing blood sugar. These findings may suggest that these health-promoting benefits may be found in the nutrient-rich cucumber skin, so stop peeling those cucumbers and enjoy them as nature intended!

Rich Source Of Vital Micronutrients
A healthy, balanced diet is more about the ‘right’ portion of macros - we need sufficient micronutrient intakes (vitamins and minerals) for our healthiest versions of ourselves. Most fruits and vegetables offer a diverse range of micronutrients. Cucumbers are rich in Vitamins C and K, as well as magnesium, potassium, and manganese (11oz contains 10%, 13%, and 12% of RDI’s respectively)!

Contains Antioxidants For Cellular Health
Antioxidants are a buzzword in the health and wellness space, but what do they actually do? Through environmental toxicity and widespread other day-to-day factors, our body’s cells are subject to oxidization (a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals). Antioxidants are compounds, commonly found in plant-based sources, to prevent chronic health concerns arising over time - including cancer, heart, lung, and autoimmune disease. In one 30-day study, results found that the daily consumption of cucumber powder (a higher intake than one would typically consume), increased antioxidant activity within the body.

Low Calorie And May Aid In Weight Loss
When on weight-loss journeys, or calorie-specific diets, individuals at times need to be concerned with caloric intake. For example, for weight loss, one needs to be in a caloric deficit (although this differs from person-to-person and should be done with the advice of a qualified practitioner). The difficulty for many people is that calories also equate to energy, so it’s important to eat low-calorie foods that still have the nutrients to sustain you. Thankfully, cucumber is one of these foods, with 45cal to an 11oz serving. It makes for a great snack with protein-rich dips like hummus to facilitate weight loss.

Easy Addition To Any Diet
The good thing about cucumber is that it is an easy addition to any diet/menu plan. You can dice them up in a wrap or sandwich, pickle them for later, use them as a staple in Greek salads or tzatziki, and as mentioned earlier, why not dice them up and add them to a carafe of water for an extra thirst-quenching drink. That way, you can make sure you’re taking advantage of all of the ‘vegetables’ widely available health-promoting properties."
Words above taken from original article, which can be seen in full with all research links here

Some recipes suggestions which feature cucumber
Pan-fried trout with a cucumber, apple and dill salad - see here
Salmon, Cucumber and Radish Salad - see here
Cucumber and Halloumi Bites - see here

Stilton bites using cucumber and red peppers - see 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.

Just a reminder
It seems many of us are still experiencing problems with blogger, especially with comments going into the spam folder. A known blogger friend often leaves two or three comments on this blog some come through as normal while others go in the spam folder! Why I do not know, but do please check your spam folder daily.

All the best Jan

We Cancelled The Picnic !

Isn't it typical, as soon as the schools break-up for the six week summer holidays the rain and heavy winds start. A picnic was definitely out of the question! Alternative plans were required! So away went the picnic food and out came the good British stand-by ... sausages! Well you just can't beat a tasty dish of 'Bangers (sausages) and Mash can you ... enjoyed by younger family members and us oldies. 

Empty plates proved the point along with full tummies and big smiles on faces. 😋

Maybe next time we see the grandchildren sunshine picnics and yummy ice-cream will be back on the menu!

Wherever you are, I hope you are enjoying a good weekend.

Please share with us ... what's the weather like where you live?

More to read about Bangers and Mash here

All the best Jan

Sleep Well ... some tips

 

"Getting a good night's sleep
Our sleeping patterns naturally change as we get older, so it’s not unusual to have trouble sleeping. This means that many of us can struggle to get to sleep or stay asleep, leaving us tired and grumpy the following day.

Chronic sleep problems should not be regarded as either an inevitable, or a normal part of the ageing process.

How much sleep do I need each night?
Everyone needs different amounts of sleep, but on average, adults need between seven and nine hours of sleep. We need the same amount of sleep as we get older, but we are less able to stay asleep as we age.

What is insomnia?
Most of us have trouble sleeping from time to time, especially if we're feeling stressed or anxious. However, if you frequently feel tired throughout the day, a lack of sleep could be a problem.

The main symptoms of insomnia are

difficulty falling asleep
waking up in the night
waking up early in the morning
feeling tired, irritable and having trouble concentrating during the day.

Insomnia is more common in women than men, and tends to increase with age.
It can also be triggered by a stressful event, anxiety, health problems and some medications.

How can insomnia affect me?
While the occasional bad night’s sleep is unlikely to affect you too much, insomnia can have a huge impact on your daily life.

Lack of sleep is associated with poor performance at work and it can affect your mood, causing problems within your relationships. Poor sleep can also affect your appetite, making you more likely to crave unhealthy foods and gain weight.

Regular poor sleep can lead to a higher risk of some health conditions, such as heart disease and diabetes. It can also affect your mental wellbeing, causing conditions such as depression and anxiety.

Sleep deprivation can lead to accidents and injuries and can also affect memory, because sleep cycles give your brain a chance to consolidate memories.

For all these reasons, it’s important to talk to your Doctor/Medical team if you’re not getting the sleep you need.

Top tips for sleeping well
Experts agree that practising good 'sleep hygiene' can make an important contribution to getting a good night’s sleep. This is just another way of saying that you need to get into good habits:

• Go to bed and get up at the same time every day.
• Avoid lying in.
• Establish a bedtime routine – relax by reading a book or having a bath.
• Make sure that your bed and bedding are comfortable.
• Avoid caffeine, nicotine and alcohol in the evening.
• Don’t eat a heavy meal late at night.
• Avoid exercise in the evening.
• Keep your bedroom cool and dark – the ideal bedroom temperature is 18°C.
• Ban TV and computers from the bedroom – the bright light can make you more awake.
• Try to avoid napping during the day. If you do enjoy a daytime nap, schedule this for roughly the same time each day.

If you tend to wake up in the night and struggle to get back to sleep
After 15-20 minutes, get up and go into another room. Avoid doing anything too involved, such as work or housework, and resist the temptation to turn on the television.

Instead, try reading or listening to the radio. Try going back to bed 20-30 minutes later and, if you still have difficulties in getting to sleep or staying asleep try and do the same thing again.

Where can I get help for sleeping problems?
If your sleeping problems last for more than a month and self-help measures don’t seem to be working, it’s a good idea to see your doctor."

Words taken from article here

Please note that 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.

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

All the best Jan

Salmon, green beans and peas : A light summer dinner

This simple salmon recipe is ready in just 30 minutes for an easy dinner for two. The salmon is coated in golden sesame seeds adding a delicious nutty crunch. Served with a fresh green vegetable medley tossed in a tangy lime dressing, this is the perfect light summer dinner.

Ingredients

Serves Two

2 tbsp olive oil
2 large limes, 1 juiced, 1 cut into wedges to serve
10g fresh mint, leaves finely chopped, plus extra leaves to garnish
½ small red chilli, deseeded and finely chopped
260g boneless salmon fillets
1 tbsp sesame seeds
150g edamame soya beans
100g fine green beans, trimmed and halved
100g frozen peas
75g mangetout, halved lengthways

a pinch of sugar and seasoning to taste

Method
1. Whisk 1½ tbsp oil with the lime juice, a pinch of sugar and the chopped mint and chilli. Season to taste; set aside.
2. Spread the sesame seeds out on a plate. Season the salmon with black pepper, then coat in the seeds.
3. Heat the remaining oil in a non-stick frying pan over a medium-high heat, swirling the pan to coat. Add the salmon and fry for 1½ -2 mins on all 4 sides until the seeds are golden. Reduce the heat to low; cook for 2 mins or until the salmon is cooked through. Transfer to a warm plate, cover and leave to rest.
4. Meanwhile, steam the beans, peas and mangetout for 5-6 mins until just tender. Transfer to a bowl and stir in two-thirds of the lime and mint dressing.
5. Divide the pea and bean mixture between 2 plates. Top with the salmon and drizzle over the remaining dressing. Serve with the lime wedges and garnish with the extra mint leaves.

Nutrition Per Serving

Fat 38g Carbohydrate 13.2g Protein 43.4g Fibre 8.9g

From an original idea here

~ enjoy your day ~

(image from google)

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

Three Random Facts For Thursday ... and a low carb pizza !

Did you know trees can communicate?

Trees talk. Their roots are connected through an underground network of fungi, nicknamed the “Wood Wide Web,” that allows them to share resources with each other. They “talk” by transmitting nutrients to one another through the fungi. For instance, a mother tree, or oldest and strongest tree in the forest, will share some of her sugars with smaller, nearby trees.

Did you know you can tell if an egg is old based on whether it floats in water?

It sounds strange/phony, but it’s time-tested. If an egg floats when you set it in water, then it’s old; if it sinks, it’s a fresher egg and you’re good to go.

Quick and Easy Low Carb Pizza For One

more details here

Did you know the world’s longest pizza is a mile long?

At 1.15 miles exactly, this whopping pizza was made in, you guessed it, Italy. But how? By the sweat of 250 chefs and about 4,409 pounds of flour.

These facts from 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, 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

Chicken and Herb Casserole : A Mary Berry Recipe

Today I am sharing an all-in-one dish to cook and serve, which comes from Mary Berry. 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. I think this recipe is great for a midweek meal, but really can be enjoyed any day of the week.

Have a look at this chicken and herb casserole recipe, and see what you think.

Ingredients

Serves Four

1 pinch each salt and black pepper
250 g dry cured bacon, snipped into small pieces
2 large onions, chopped
8 skinless chicken thighs, bone in
2 tbsp sunflower oil
30 g plain (all-purpose) flour
150 ml hot chicken stock
150 ml dry white wine
2 large sprigs of thyme
1 small bunch of sage, 6 leaves removed for garnish
2 bay leaves
200 g small chestnut mushrooms, quartered
100 g full-fat crème fraîche
1 knob of butter
1 small bunch of parsley, chopped

Method

1. Preheat the oven to 160°C/140°C fan/315°F/gas mark 3.
2. Place the bacon in a large non-stick ovenproof frying pan or flameproof casserole and fry over a medium heat for a few minutes to render out the fat. Add the onions and continue to fry until the bacon is brown at the edges. Transfer the bacon and onions to a plate using a slotted spoon and set aside.
3. Lightly season the chicken. Place the oil in the unwashed dish, add the chicken and brown over a high heat, turning once. Transfer to the plate with the bacon and onions.
4. Scatter the flour into the dish (adding a little more oil, if needed) and stir to combine. Gradually incorporate the hot stock, whisking, and allow to thicken.
5. Pour in the wine and return the bacon, onions and chicken to the pan. Stir well, add the thyme sprigs, sage sprigs and bay leaves. The sauce will be quite thick at this stage.
6. Bring to the boil, season well with salt and black pepper and cover. Transfer to the oven for 30 minutes.
7. Remove the dish from the oven and add the mushrooms and crème fraîche. Stir well and return to the oven for a further 15–20 minutes, until the chicken is tender.
8. Meanwhile, heat the butter in a small pan over a medium heat. Add the whole sage leaves and fry until crisp.
9. Remove the bay leaves, thyme and sage sprigs from the casserole and discard (some leaves will have fallen off to flavour the casserole). Stir in the parsley and serve with the crisp sage leaves on top.

Tips

i) Can be made up to a day ahead. Add the crème fraîche and mushrooms when reheating.
ii) Freezes well.

From an idea seen here

~ xxx ooo xxx ~

You may have seen this popular vegetarian recipe suggestion from Mary before.

It is a different take on a classic ratatouille with the vegetables arranged prettily in a dish,

and you serve it in slices.

'Posh Roasted Vegetables - The Mary Berry Way'

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

'To protect your bone health as you age, and reduce your risk of fractures, should you try eating more dairy products?'

This is a re-post from 2021 but (I thought) worth sharing again:

Eating Dairy Products May Protect Aging Bones

To protect your bone health as you age, and reduce your risk of fractures, should you try eating more dairy products?

Yes, that’s a logical conclusion of a fascinating new randomized controlled trial in Australia, notes Dr. Bret Scher, Medical Director of Diet Doctor.

“I really love this study. It was so well done,” explains Dr. Scher in his DD News video.

The study followed more than 7,000 elderly patients living in 60 residential care homes and found that those whose diets were supplemented with more yogurt, cheese, and milk had significantly lower risks of falls and fractures than those whose diets were the usual care-home menu.

British Medical Journal: Effect of dietary sources of calcium and protein on hip fractures and falls in older adults in residential care: cluster randomised controlled trial

“It makes such a really good control trial, in that you know what they’re eating because you’re providing them with their food,” explains Dr. Scher. “It turns out, they didn’t need much time to show some impressive benefits.”

In fact, within three months, the elderly residents randomized to the higher dairy intake were showing a reduced incidence of falls. By five months, they had a reduced incidence of fractures.

“That’s just five months of eating extra milk, cheese and yogurt,” said Dr. Scher.

It was likely the extra protein, as well as the extra calcium and other integral nutrients found in the whole food dairy products that contributed to the benefit, Dr. Scher notes.

“Why is this better than calcium supplements? Well, to me it makes total sense because it’s real food,” said Dr. Scher.

If you want to improve your bone health, check out Diet Doctor’s guide on bone health, find it here

Words above and related video can be seen on Diet Doctor site here

If you cannot tolerate dairy you may like to read these posts

Non-Dairy Substitutes for Milk - see here

Non-Dairy Sources of Calcium Rich Foods - see here

You will find a variety of articles, studies and recipe ideas are in 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

Ya Gotta Larf

 

Eddie

A Weekend Smile

Where has the week gone? It's simply flown by!

Lets start the weekend with a smile 😊

This little cutie made me smile, how about you?

Wishing all readers a happy weekend

All the best Jan

'Binge eating : cause and cure'

Sharing an article from Diabetes Diet blog

"Adapted from: Ultra processed foods and binge eating: a retrospective observational study by Agnes Ayton MD et al. Nutrition 84 (2021) 111023 and Treating binge eating and food addiction symptoms with low-carbohydrate Ketogenic diets: a case series by Matthew Carmen et al. Journal of Eating Disorders (2020) 8:2.

In general ultra processed foods are high in sugars and fats and low in natural protein. They are considered to be not modified foods but formulations made mostly from substances derived from foods, many of them not normally used in culinary preparations, as well as additives. A series of processes are used to create the final product. Many ingredients including sugars are metabolically active and may have an addictive potential. Such foods include soft drinks, sweet or savoury packaged snacks, reconstituted meat products, pre-prepared frozen dishes and diet products.

Ultra processed foods have been gradually displacing unprocessed or minimally processed foods and freshly prepared meals. In the UK the percentage of foods eaten in this category ranges from 30-80% and the average is 56.8%. This has led to an increase in the amount of starches, sugars and fats, and a decrease in the amount of protein consumed. Increases in the amount of these foods consumed is linked to increasing rates of obesity and metabolic disorders. They seem to reduce satiety and stimulate overeating. People who are allowed to eat what they want end up eating more carbohydrate and fat but not protein. This results in widespread endocrine changes. Animal and human experiments show that ultra processed foods interact with various hormonal and neurobiological systems that affect food intake.

Responses to common foods vary from person to person and are influenced by such factors as insulin resistance, sleep, stress, exercise and the microbiome. These differences affect glucose tolerance and insulin sensitivity.

The detailed records of 73 people who had attended an eating disorders clinic in Oxford between 2017 and 2019 were examined retrospectively. Only 3 were men, the majority of patients being women.

Common ultra processed food items consumed included: breakfast cereals, diet yoghurt, diet drinks, biscuits, snack bars, cake, sandwiches, Quorn sausages, waffles, crisps, ready meals, pizza, ice cream, and doughnuts.

Eating patterns showed that while breakfast and snacks were commonly missed, most people ate lunch and dinner, and binge eating tended to occur more towards the evening. During the day most people chose foods low in fat and protein.

The foods consumed during binge eating were 100% ultra-processed such as chocolate, ice cream, crisps, sandwiches, biscuits, cakes, pizza, smoothies and doughnuts.

Meals were often missed during the day indicating that dietary restriction is shared between people with eating disorders regardless of the actual precise type.

A separate cross over study reported that patients did not notice a difference in palatability between normal and ultra processed foods, yet ate 500 k cals more a day on the ultra processed foods. The hunger hormone ghrelin, fasting glucose and insulin are all raised with ultra processed foods and the appetite suppressing hormone peptide tyrosine is reduced. Although fat and carbohydrate were increased in amount, protein intake remained the same suggesting that excess intake is driven by dilution of dietary protein.

Anorexia Nervosa is associated with increased insulin sensitivity while Bulimia Nervosa and Binge Eating Disorder are associated with insulin resistance. Indeed 30% of patients with BED had impaired glucose tolerance. It is possible that metabolic factors contribute to binge eating.

Overconsumption of food may also be driven by combinations of sugar and fat not found in nature and also non-nutritive sweeteners.

The nutrient sensing system plays a critical role in regulating striatal dopamine and reward. This is subconscious. The second conscious system influences food choices based on beliefs of healthfulness, cost and so on, which are heavily targeted by advertising and the food environment.

Patients with eating disorders choose diet products, which are actually often ultra processed, having the belief that these are healthier options, unaware of the metabolic and neurobiological effects that impair accurate sensing of nutrient content by the brain and result in uncontrollable eating during a binge episode.

The cavalry coming over the hill in all this could be the good old ketogenic diet.

Carmen et al from Stanford University reported on three patients aged 34, 54 and 63 whose average BMI was 43.5. They undertook a ketogenic diet consisting of 10% carbohydrate, 30% protein and 60% fat for 6 to 7 months. They all had binge eating and food addiction symptoms.

They were all pleased to report no major adverse effects on the diet and a significant reduction in binge eating episodes and food addiction symptoms such as cravings and lack of control. They also lost between 10 -24% of their body weight.

After the study finished, they all continued on the diet for 9-17 months and continued to have no recurrence of their original binge eating and cravings. In one patient with a pervasive low mood this also substantially improved.

Food addiction symptoms have been described as an addictive response to foods such as sweets and starches. These include much time spent obtaining food, feelings of withdrawal when off food, continued use despite adverse consequences, important activities reduced or given up, repeated unsuccessful attempts to stop, and eating more than intended.

Rates for food addiction are up to 42% for patients who are waiting on bariatric surgery. In people who have obesity the rates are 15 to 20%.

The ketogenic diet produces appetite suppression, lower hunger, greater satiety, greater fat burning, lower fat formation, more glucose being made in the liver and the increased thermic effect of proteins.

The patients were asked to keep to 20-30g of carbohydrate a day or less and to eat whole foods, not processed, including meat, seafood, nuts and eggs, 4 oz of hard cheese a day, 2 cups of assorted salad vegetables, cup of non starchy vegetables and low carb fruit. They were asked to not count calories and to eat till they felt full and then stop.

This small case series supports the feasibility of using a low carb ketogenic diet for patients presenting with obesity and self reported binge eating and food addiction symptoms.

Ketogenic diets can also be used for paediatric epilepsy, gastro oesophageal reflux, irritable bowel syndrome, and Crohn’s disease. Mental disorders such as bipolar disorder, psychosis and schizophrenia."

All words above from here

Related Posts

Real Food Is Good, 21 Reasons Why You Should Eat It - read it here

Can the Ketogenic Diet Help Patients with Binge Eating Disorder? - read it here

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

All the best Jan

Scrambled Egg and Feta Hash : A Low Carb Way To Start Your Day

Scrambled Egg and Feta Hash

Why not start your day with this Joe Wicks recipe, for a scrambled egg and feta hash. It is a speedy, high protein breakfast, which takes about fifteen minutes to make, and is packed with flavour. Using a mix of spring onions, chives and feta cheese, the eggs are served on a bed of spinach, thus keeping the carbohydrate count low. It’s also a source of calcium, vitamin C and iron – a great way to kick start your day and stay full until lunch! 

Ingredients
Serves One
2 tbsp coconut oil
90g cherry tomatoes, halved
4 spring onions (scallions), chopped
60g feta, cut into small cubes
3 eggs, beaten
1 tsp snipped chives
110g spinach

Method
1. Heat the oil in a non-stick pan on a low-medium heat. Add the tomatoes and spring onions, and cook gently for 3-4 mins until softened.
2. Add the feta and cook for 1 min to warm through, then pour in the eggs and chives. Season with pepper and keep stirring to scramble the eggs. Put a handful of the spinach on a plate and top with the eggs. Serve the rest of the spinach on the side.

Nutrition Per Serving
Fat 37g Protein 32g Carbs 5g Fibre 2g
From original idea here

~ enjoy your day ~

(image from google)

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

All the best Jan

Declutter Your Kitchen ... some tips !

image from google

Sharing an article from 'Homes and Garden' ...

Kitchen decluttering checklist – 10 things to get rid of right now!

1. Anything chipped, broken or damaged
First and foremost, interiors therapist and Homes & Gardens' feng shui expert Suzanne Roynon always recommends saying goodbye to anything chipped, broken, or damaged. So tackle any damaged coffee cups, plates, and bowls. The same goes for any cracked or split wooden cutting boards.

'It never feels good to use something obviously past its best, and from a hygiene perspective, cracked crockery is less than ideal. In Feng Shui terms broken items reflect some aspect of your life, so if things aren’t going well you might find they improve once you’ve decluttered the kitchen of anything which brings you down,' she shares.

2. Expired food
'If you want a quick win in the kitchen, you can quickly and easily go through and toss all expired food,' says Homes & Gardens' home organization expert Caroline Roberts. 'Check the back of shelves, tops of pantries, and all of the nooks and crannies where items tend to get lost.'

3. Tatty dishcloths and towels
Those old dishcloths and towels reserved for wiping up spills on the floor, get rid of them! Fresh, all-matching dishcloths can make a big difference. They are one of those small details that can make the kitchen so much more pleasant to be in.

4. Items that don't fit your lifestyle
Caroline Roberts emphasizes that before discarding anything else, it's crucial to think about how you use your kitchen and how you want to use your kitchen. For instance, if you count on carry-out meals during the week, then she says you do not need a kitchen full of extra pans and appliances.

However, 'if you want to focus on cooking more, ensure your favourite supplies are easy to access. Also, think about your entertaining style. If you are a casual person, then you may not need fancier serving pieces,'

5. Refrigerator magnets
'Fridge magnets are renowned for inspiring fridge-picking weight gain!' Suzanne says. If your refrigerator is covered in magnets picked up on travels, consider streamlining your collection to just a few special ones.

6. Single-use gadgets
'Single-use small appliances and gadgets are always the first to be considered when I'm working in kitchens. However, what "must go" depends on the client and her goals,' says Caroline.

If you don't get as much use out of your air fryer as you thought you would, a multifunctional Instant Pot could be a better solution, replacing other bulky appliances like your slow cooker or pressure cooker.

7. Cutlery
'Comb through your cutlery drawer and store some items away as a backup, especially if they don’t get used day to day,'

8. Old, uncoated aluminium pans
Another item Suzanne encourages her clients to get rid of are very old, uncoated aluminium pans from the 30s, 40s, 50s, 60s. Items with damaged non-stick coatings should also be decluttered.

9. Duplicates
'I promise you really don’t need 5 tin openers! 😃 You can donate all good quality items,' If you have extra baking trays, bottle openers and cheese graters these can also be purged!

10. Cleaning products under the sink
Is your cupboard/cabinet under the sink overflowing with all-purpose sprays and disinfectants? Streamline your collection so this awkward space is more functional. Of course, if there are children around, it's a good idea to keep them out of reach. 

Words above and more to read from 'Homes and Garden' article here

Of course once you've de-cluttered your kitchen don't forget to reward yourself with a cuppa, will yours be a tea or coffee? Mine will be tea 😊

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