Gut-friendly foods that help combat Seasonal Affective Disorder

With the days drawing in and the mornings and evenings feeling increasingly dark, for those who suffer, seasonal affective disorder (SAD) is starting to bite.

Whether you're an annual sufferer or actually embrace the cosy the winter months bring, we can all relate to the dip in energy and mood the end of the year can bring, particularly as the Christmas festivities start to ramp up.

According to the NHS, SAD, more commonly known as the ‘winter blues’, affects an estimated 2 million people in the UK.

It is a seasonal depression that usually occurs during daylight savings, and whilst the exact cause is not fully known, it has been linked to reduced exposure to sunlight.

SAD has been linked to the following symptoms:

Consistent low mood
Irritability
Anxiety
Feeling unsociable
Tiredness and fatigue, even with a full nights of rest
Oversleeping
Hunger, cravings for ‘comfort’ foods – those high in carbohydrates and sugars
Weight gain
Decreased sex drive

While there are many treatments to combat the condition, looking to the foods we eat and our overall gut health can be one of the most effective ways to manage SAD symptoms this winter.

The colder months call for more comfort food, as eating what you crave can reduce stress hormones. Although this can make you feel good, it can have a negative long-term affect if you are not consuming a healthy, balanced diet.

When experiencing SAD, it can be beneficial to consume foods high in the amino acid Tryptophan.

Studies have suggested that there is a direct link between this amino acid and the production of serotonin, the hormone related to happiness, memory, sexual desire and sleep.

Tryptophan-rich foods include salmon, chicken and turkey. Vegetarian and vegan sources include pumpkin seeds, tofu (and other soya-based foods) and spinach.

Your gut biome is also directly linked to the production of serotonin, and poor gut health is linked to depression and hormone imbalances.

It is important to ensure you include enough water, fruits, vegetables, and fibre in your diet to maintain gut health.

Here are five foods that can help combat tiredness and SAD

1. Dark chocolate
This is the one type of chocolate that we can somewhat justify as healthy in very small doses. Dark chocolate contains high levels of magnesium, which is the mineral that gives us energy and keeps us from feeling tired.

2. Bananas
Also high in magnesium is "the marmite of fruit", bananas. "Love em’ or hate em’, they’re a great snack for when you’re on the go and their naturally high levels of magnesium mean you’ll be getting the right chemicals to offset the negative impact of SAD and will generally feel less tired. However, bananas are high in carbs, at 20 net carbs per 100 grams, so if you are a diabetic and watching your carb intake blackberries and raspberries may be a better option. More details here and here

3. Red or dark meats
Famously full of iron, eating red and dark meats is a great way to combat tiredness on the day-to-day. It is interesting to note that, in one study vegetarians were three times more likely to suffer from SAD, four more times in another. Therefore, if you don’t eat meat, many recommend taking a decent iron supplement to avoid SAD this winter, but it is always advisable talk to your Doctor/medical team first.

4. Fatty fish
We all know the theory that eating fish improves brain function. This is due, in part, to its high levels of a nutrient called creatine which has been proven to improve memory and cognitive function. However, it also has benefits for combatting tiredness. Creatine can literally improve energy production in the brain. When paired with the naturally high magnesium content in fish, these sea creatures are the perfect antidote to the symptoms of SAD.

Mediterranean-style fish stew

This recipe uses salmon which is known as a brain food because of its high Omega 3 content,

as well as being rich in vitamin D and minerals, recipe details here

5. Avocados and nuts
Not only are avocados and nuts both low in sugar and high in fibre, making them filling and nutritious, they’re also high in magnesium. Both nuts and avocados are often considered ‘superfoods’ due to their many benefits, so it’s no surprise they also promote feeling energised and help offset some of the impact of SAD.

As well as consuming the above gut-friendly foods some also take Vitamin D supplements to deal with SAD, but it is always advisable talk to your Doctor/medical team first when considering supplements.

However, if your symptoms go beyond feeling tired or sad, or these feelings are not going away and you’re having serious physical or mental health issues, you should always consult your doctor.

Most words above taken from article here

Please note
Articles / studies 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, including medication, you should contact your Doctor/local health care provider.

If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Clementine Almond Cake : An Everyday Flourless Low Carb Cake

'This is a lovely everyday cake - spongy, not-too-sweet, and just a touch bitter in the absolute most perfect way possible - as it contains no flour, it is also a lovely gluten-free cake recipe,' says Alejandra.

Made using Clementines, "which is a hybrid between a mandarin orange and a sweet orange, so named in 1902.The exterior is a deep orange colour with a smooth, glossy appearance. Clementines can be separated into 7 to 14 segments. Similarly to tangerines, they tend to be easy to peel. They are almost always seedless when grown commercially, and therefore are also known as seedless tangerines. The clementine is also occasionally referred to as the Moroccan clementine. They are typically juicy and sweet, with less acid than oranges.

Most sources say that the clementine came to exist because of accidental hybridization, with the first fruits discovered by Brother Clement Rodier (after whom the fruit was named in French and then English) in the garden of his orphanage in Misserghin, Algeria. However, there are claims it originated in China much earlier; one source describes it as nearly identical to the Canton mandarin widely grown in the Guangxi and Guangdong provinces in China.

The clementine is not always easy to distinguish from varieties of mandarin oranges. As such, it should not be confused with similar fruit such as the satsuma or honey sweet orange, or other popular varieties.

It is best to choose Clementines that have a uniform orange colour, shiny skin with no blemishes or wrinkles, and they should feel soft

If stored at room temperature they should last 2/3 days ... but may be placed in a fridge if you do not intend using them within this time

Clemetines are an excellent source of Vitamin C"

Most words above from here 

Now onto the delicious recipe, for which you will need these ingredients ...

Serves Ten

4 clementines (about 13 oz)
6 large eggs
1/2 cup erythritol + 1/2 cup granulated Splenda OR 1 cup Swerve sweetener
2 1/4 cups of ground almond meal (or 9oz of almonds finely ground)
2 teaspoons pure almond extract
1/2 teaspoon (kosher) salt
1 heaped teaspoon baking powder

Nutritional Info ...
Calories: 220
Fat: 16.3g
Protein: 10.4g
Carbs (using Swerve): 10g (total) and 6g (net)
Carbs (using Splenda): 13g (total) and 9g (net)
Fibre: 4g

Please see Alejandra's full recipe instructions here

If you should need help with measurement conversion see here

Please note this should be made using a Springform pan

A cake that can also provide a touch of Vitamin C - hope you may enjoy a slice soon.

~ enjoy your day ~

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

It's definitely starting to look and feel Christmassy!

In the UK many cities, towns and villages are busy preparing for Christmas, and the shop windows are looking nice and Christmassy 🎄 🎅 🎄

Have you started your Christmas preparations? I have started to write Christmas Cards and we have some 'Christmas' food in the freezer ready for the Christmas festivities.

I do enjoy writing Christmas cards and often put little notes in with them so family and friends can read and catch up with snippets of news.

"Firstchristmascard". Licensed under Public Domain via Wikimedia Commons

Did you know that the custom of sending Christmas cards didn't start until there was a postal service to deliver them! The first were sent in 1843 by Sir Henry Cole, boss of the Victoria and Albert Museum. He was far too busy to write letters so had an artist design 1,000 cards, illustrated with a festive family scene on the front and printed with the greeting, "A Merry Christmas and a Happy New Year to You". Horrified at being caught out, all his friends sent him one back the next year. In 1880 cards had become so popular that the public were warned for the first time to post early for Christmas.

Fast forward to 2023, and with postal charges rising many people are choosing not to send as many Christmas cards, perhaps preferring to send an email or make a telephone call. For those readers who live in the UK, our last Christmas posting dates for 2023 are Monday 18th December for posting a 2nd Class delivery and Wednesday 20th for first class mail in the UK, more details here

You can read more about the history of Christmas Cards here

And how about this!
Fruit Cake A Low Carb Alternative
"Please come into my kitchen and discover this 'low carb fruit cake which is a great alternative to a traditional fruit cake.' It can be enjoyed at any time of year but could prove a popular low carb Christmas alternative."

To learn more please use this link here

Finally, in the midst of all the Christmas preparations, please take time to sit down and enjoy a refreshing cuppa - will it be tea or coffee?

Is it starting to look and feel Christmassy where you live?

Readers - 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 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

Sausage, Parsnip, Onion and Apple Tray Bake

Try this easy one-step sausage tray bake recipe.

It takes minutes to prepare and approx. one hour sizzling in the oven.

A few simple ingredients, including some good quality sausages, can make a hearty and comforting tray bake dinner. Peel and chop parsnips and red onions, mix with some olive oil and fresh rosemary and place in the oven. After 15 minutes the sausages go in and 45 minutes later you're done. Just serve with some sweet and sharp apple sauce. There is an alternative sugar free apple sauce recipe here 

It's like a roast dinner for mid-week 😋

Ingredients
Serves Four
600 g (1lb 5oz) parsnips, peeled and chopped
2 red onions, chopped
1 tbsp. olive oil
3 sprigs rosemary
8 sausages (of your choice)

Instructions

1. Preheat the oven to 200°C (180°C fan) mark 6.

2. In a large baking tray, mix the parsnips, red onions, olive oil, rosemary and seasoning. Spread in a single layer and cook for 1hr, adding the sausages after 15min.

3. Serve with the apple sauce.

From an original idea here

~ wishing you a lovely 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

Did You Know ?

The human body is an amazing thing, but even though we spend all day with ourselves, there are still plenty of things that you probably don’t know about your body. 

Here are ten ...

1. If you’re a female and you feel like your heart beats quicker than your male counterparts, you’re not wrong. Women’s hearts are proven to beat faster than men’s.

2. As well as having faster heartbeats, women blink twice as much as men as well.

3. Every 3-4 seconds, around 50,000 cells in your body will die and be replaced by new ones.

4. Fingerprints are unique to each person, making them an amazing phenomenon. Adding to this is the fact that they’re developed within just three months of conception, meaning you were totally unique from the start.

5. Our taste buds seem to change throughout our lives, but by the age of 60, the average person has lost half their taste buds. This is why older people don’t seem to care as much about bitter or unusual tastes.

6. People burn more calories being asleep than they do by watching the TV. More reason to take a nap!

7. Every 10 years, the human skeleton repairs and renews itself. Essentially, you have different bones now than you did 10 years ago!

8. If the human brain was spread out as a flat object, it would be roughly the size of a pillowcase.

9. Your little finger is the smallest one on your hand, but it is actually responsible for 50% of your hand strength. Without it, you would notice more difference than losing any of your other fingers.

10. It’s much less effort to be happy – you’ll use 17 muscles to smile vs. 43 to frown and be miserable.

Did you know any of these facts?

I only knew numbers 4 and 10

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

Comedy Wildlife 2023 - these photographs will make you smile

From time to time we post something completely different ...

Like these photos from the 2023 Comedy Wildlife Photography Awards

Air Guitar Roo

photograph credit and words by Jason Moore

“I was driving past a mob of Western Grey Kangaroos feeding in an open field that was filled with attractive yellow flowers. I had my camera with me, so I stopped to grab a few photos. I suddenly noticed this individual adopt a humorous pose - to me it looks like he's practising strumming - 

on his Air Guitar.”

Dispute

photograph credit and words by Jacek Stankiewicz

“I caught this scene while watching birds in the Bialowieza Forest. Young greenfinch was still fed by parents. However, from time to time birds looked like having argument. My friends interpret this scene in two ways. 1. A young naughty kid is arguing with a parent. 2. One kid is reporting to the parent that its brother did something wrong: look he has broken the glass in the window.”

One for the family album

photograph credit and words by Zoe Ashdown

“"At RSPB Bempton Cliffs, each year between March and October, around half a million seabirds use the chalk cliffs towering above the North Sea to nest and raise a family. Gannets mate for life and they return to the same nest year after year to raise their young. Lying safely at the top of the cliff face I was able to observe the affection shown between the gannets each time one returned to the nest. They have a greeting ritual, they rub beaks and entwine their necks; it’s how they strengthen their bond. But it’s also a brilliant opportunity to catch them in various poses. I didn’t realise I’d taken this image until I got home, but as soon as I saw it I laughed out loud! They look like proud parents, posing with their baby - definitely one for the family album!"”

Monday Blahs

photograph credit and words by John Blumenkamp

“This Great Gray Owl spent most of the afternoon posing majestically and looking, well, wise. But for a moment or two after doing some elegant stretching, he/she would slump and give a look of 'is Monday over yet?' I really like the uniqueness of the Comedy Wildlife Awards, and that they emphasize conservation while taking a fun and special look at wildlife. While out shooting I often find myself smiling or laughing with some of the behaviors of various species, and this annual event is a great way to bring that fun element of nature to others. While photographing the great gray owl shown in my image, I had been busy working to capture that majestic looking pose. As the owl preened and then sat still for a short while, it stretched once more and for a quick moment gave the pose shown. As it did, I grinned and thought… now that’s funny!”

There are more amazing photographs to see here

also related post 'Comedy Wildlife 2023, such fun' see here

All the best Jan

Chicken, Leek and Cider Gratin

This is a very warming, and delicious, Rick Stein recipe, perfect for cooler days.

Ingredients

Serves Four

50g/1¾oz butter
500g/1lb 2oz boneless, skinless chicken thighs, cut in 4cm/1½in cubes
2 large leeks, trimmed and sliced
150ml/¼ pint cider
1 heaped tsp Dijon mustard
1 tsp soy sauce
¼ tsp smoked paprika, sweet or hot, plus a little extra for sprinkling
300ml/10fl oz double (heavy) cream
350g/12oz potatoes*, such as Maris Piper, scrubbed and very finely sliced

50g/1¾oz cheddar cheese, grated
salt and freshly ground pepper

*For a lower carb alternative use celeriac or swede/rutabaga

Method

1. Preheat the oven to 200C/180C Fan/Gas 6. In a large casserole dish on a medium heat, melt half the butter and fry the chicken until golden-brown. Remove from the pan and transfer to a plate.
2. Add the leeks and the remaining butter to the pan and cook over a low heat until softened without colouring. Then add the cider, mustard, soy sauce, smoked paprika, cream, ½ teaspoon salt and a grind of pepper. Bring to a boil for 2–3 minutes or until thickened and well combined.
3. Add the chicken back to the pan along with any juices and stir together to heat through. Transfer to an ovenproof dish (approximately 26x20cm/10½x8in, or a round 23cm/9in diameter dish). Arrange the potato slices (or alternative lower carb choice) over the filling and top with the cheddar cheese and a sprinkle of smoked paprika.
4. Bake for 30 minutes, or until bubbling and the potatoes/or alternative lower carb choice are tender when poked with a knife. Serve hot with green leafy vegetables alongside.

5. Eat and enjoy ... Bon Appetit!

From original idea here

Related Post

CHICKEN Dishes, Three Popular Low Carb and Keto Suggestions here

~ wishing you a happy 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

Thanksgiving 2023

Here in the UK the Countdown to Christmas continues.

Christmas Cards are being written, Christmas Gifts being bought.

 You may already have some food in the cupboard or freezer

waiting to be consumed over the Christmas and holiday festivities.

image from here

Of course if like us you have American friends and bloggers they have been getting ready for Thanksgiving Day, which is today Thursday 23rd November,

for our blogging friends in Canada they have already celebrated theirs!

image from here

Wishing all our readers who may be celebrating Thanksgiving a Happy Day,

and wishing all our readers a Happy Day

Good luck and good health to you all

Jan and Eddie

Foods to help slow aging and mobility issues

11 Foods to Help Slow Aging & Mobility Issues

Protecting your ability to move freely – without suffering and becoming dependent on drugs, devices, and other people – is mission-critical to protect your quality of life. The data shows mobility problems often begin at age 50 or younger. And for those 65 and older, mobility loss becomes the most common disability. However, you have immense power to avoid and even reverse this with very simple actions you can start taking right away. And one of the best places to start is by eating more anti-inflammatory foods, and foods that support muscle and bone health.

Eating a wide range of colourful foods is a great way to lower inflammation levels in the body and reduce risk of many chronic diseases, including heart disease, that can negatively impact your mobility. More specifically, you can focus on foods that contain good amounts of antioxidants, fibre, vitamins, minerals, and omega-3 fatty acids — all of which combat inflammation.

Protein is the most critical nutrient needed to build and maintain muscle strength. To maintain bone density, your body especially needs calcium, magnesium, vitamin D, and vitamin K. These nutrients, combined with physical activity, help protect bone integrity as you age.

Eleven Foods To Eat More Of As You Age

1. Berries
Berries are rich in antioxidants, particularly anthocyanins.

2. Leafy Greens
Leafy greens are rich in carotenoid antioxidants and vitamins A, C, and E. Dark green veggies (kale, collards, Swiss chard, broccoli) include calcium as well as vitamin K - great for bone density.

3. Avocados
Avocados are full of healthy fats, soluble fibre, antioxidants, and vitamin E.

4. Beans And Lentils
Beans and lentils are great sources of fibre and plant-based protein - anti-inflammatory and great for building muscle strength. Tip - soak beans and lentils in filtered water to improve their digestibility.

5. Beets
Beets are rich in folate and antioxidants like betalains and beta-carotene. Nutritional powerhouses for healthy aging!

6. Citrus, Mangoes, And Other Vitamin C-Rich Foods
Vitamin C isn't just found in oranges! Try these different fruits to up your Vitamin C intake and flush your body with anti-aging nutrients.

7. Sweet Potatoes
Sweet potatoes are a good source of fibre and vitamin A. Plus, they're so versatile to use in meals!

8. Whole Grains
Whole grains like quinoa and oats are great sources of fibre, minerals, and B vitamins.

9. Nuts And Seeds
Walnuts, chia seeds, and hemp seeds are great sources of ALA omega 3s. Chia seeds and hemp seeds are also a complete protein, so work them into as many meals as you can!

10. Cacao/Cocoa
Cacao/cocoa has an outstanding antioxidant content and is rich in minerals like magnesium. Consider adding a healthy chocolate twist to your baking and desserts!

11. Green Tea
Green tea is full of polyphenols and the “super antioxidant” known as epigallocatechin gallate (EGCG). Relax with a mug of this tea and enjoy the health benefits!

Above image from google.

Words above from article here

Why Berries Are Among the Healthiest Foods on Earth

more to read here 

Please note

Articles / studies 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, including medication, you should contact your Doctor/local health care provider.

If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Ya gotta larf

 

Eddie

All-day breakfast (lunch or supper) frittata !

Hello and my good wishes for a happy Monday.

Where did the weekend go? It just flew by!

Today I am sharing an all-day breakfast frittata recipe,

 which really can be enjoyed for lunch, tea, dinner or even supper 😋 

Here are the ingredients:-

Serves Two

2 rashers back bacon, all visible fat removed
spray oil, for frying
125g/4½oz mushrooms, thinly sliced
75g/2½oz spinach
100g/3½oz boiled potatoes (or leftover baked potatoes) cut into rough chunks
100g/3½oz cherry tomatoes, halved
4 medium free-range eggs, beaten
salt and freshly ground black pepper

This is what you do:-

1. Preheat the grill to medium-high. Grill the bacon until it is browned on both sides. Remove from the grill and set aside.
2. Spray a small non-stick frying pan with spray oil and place on a medium-high heat. When the pan is hot, fry the mushrooms for 5 minutes, stirring frequently, until they are browned and softened. Set aside.
3. Rinse the spinach under cold water and drain it in a sieve. Add it to the frying pan and cook for 1-2 minutes, stirring all the time, so that the leaves steam in the residual water. When the spinach is cooked, but still bright green, transfer back to the sieve and press with the back of a spoon to squeeze any remaining water from the leaves. Set aside.
4. Wipe the frying pan clean, spray with oil and return to a medium heat. Fry the potatoes and tomatoes without stirring too much, so that the vegetables take on some colour but don’t fall apart – about 5 minutes.
5. Meanwhile, beat the eggs in a fairly large bowl. Chop the cooked bacon and the spinach. Add to the eggs along with the cooked mushrooms. Season the eggs with salt and freshly ground black pepper.
6. When the tomatoes and potatoes are golden-brown in places, spoon them into the eggs with the other vegetables. Give the egg mixture a brief stir, then pour it back into the frying pan and place it back over the heat. Cook gently over a medium heat for 10 minutes, until the egg looks set around the edges (it may be a little runny on the top).
7. Place the pan under the grill for 2 minutes to finish cooking the frittata on top. Turn out the frittata onto a plate and let it cool slightly before cutting into wedges. 8. Serve with a crunchy salad for maximum veggies.

Each serving provides:-

24g protein, 11g carbohydrate (of which 3g sugars), 16g fat (of which 5g saturates), 3g fibre, 1.4g salt.

From original idea here

A few more frittata recipe suggestions

Frittata with Fresh Spinach, Bacon or Chorizo - see here

Chipotle and kale frittata - see here

Pea, mint and cheddar frittata - see here

~ enjoy the week ahead ~

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

How Knitting Can Benefit Your Health

 Take Up Knitting ... it may help protect your brain against aging

How Knitting Can Benefit Your Health.

"Not only does knitting allow us to make cute beanies, cute Christmas/winter figures, socks, jumpers and more, the pastime can have a beneficial affect on our health and help to tackle stress and depression according to some studies.

As part of its 'This Is Your Brain series' CNN took a look at the effect knitting and other craft making can have on a person's health. Findings suggest that making woolen creations can help to ease anxiety.

"There's promising evidence coming out to support what a lot of crafters have known anecdotally for quite some time," says Catherine Carey Levisay, a clinical neuropsychologist and wife of Craftsy.com CEO John Levisay. "And that's that creating - whether it be through art, music, cooking, quilting, sewing, drawing, photography, cake decorating - is beneficial to us in a number of important ways."

Knitting has been named a "natural anti-depressant" in CNN's report, as crafters receive a surge of dopamine while their hands work.

CNN discuss one study of more than 3,500 knitters, published in The British Journal of Occupational Therapy, where 81% of respondents with depression reported feeling happy after knitting. More than half reported feeling "very happy."

The benefits of knitting isn't a new topic among psychologists. At a TED talk in 2004, psychologists Mihaly Csikszentmihalyi noted then when a person is completely absorbed by an activity, nothing else seems to matter.

"When we are involved in (creativity), we feel that we are living more fully than during the rest of life," Csikszentmihalyi said. "You know that what you need to do is possible to do, even though difficult, and sense of time disappears. You forget yourself. You feel part of something larger."

Studies have found intellectually stimulating activities can help prevent cerebral atrophy and significantly delay dementia.

Knitting stimulates many different areas of the brain including memory and attention span while involving your visuospatial processing, creative side and problem-solving abilities - therefore the pastime could also help protect your brain against aging.

"Studies have found intellectually stimulating activities can help prevent cerebral atrophy and significantly delay dementia.

Knitting stimulates many different areas of the brain including memory and attention span while involving your visuospatial processing, creative side and problem-solving abilities - therefore the pastime could also help protect your brain against aging."
The above article taken from here

I think anything we can do to help protect our brain against aging is helpful. Of course we do have to get old .. that is nature .. but perhaps we could do more to help ourselves, and our brain, stay as active as possible. Whether it be going out for a refreshing walk, or when indoors taking up, or doing some knitting, or perhaps crocheting....it is good to keep the mind active. Of course some may prefer doing a crossword puzzle ... the choice is yours!

~ cute Christmas/Winter figures ~

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 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

Lemon Poppy Seed Cake, a low carb, vegan recipe

As good today as it was in 2018 when I first shared this low carb vegan version of lemon poppy seed cake. Make sure the kettle is on, a slice is perfect with a cup of coffee or tea!

Ingredients

2 cups almond flour
1/4 cup stevia (sweetener)
1 tbsp. baking powder
1 tbsp. flaxseed meal
1/4 cup poppy seeds
1 tsp vanilla bean paste or extract
lemon zest, 1 1/2 lemons
2 tbsp. freshly squeezed lemon juice
3 tbsp. coconut oil
3/4 cup water
pinch salt

Instructions
1. Preheat oven to 180°C (350°F). Grease a loaf tin with cooking spray and line with baking paper. Set aside.
2. Add dry ingredients to a large bowl and mix well. Add the lemon zest.
3. Add lemon juice and the rest of the wet ingredients a little at a time, stirring well between each addition.
4. Transfer batter to loaf tin.
5. Bake for 50 minutes or until a toothpick inserted into the centre comes out clean.
6. Allow to cool in tin before inverting onto a place and cutting into slices.

This low carb vegan recipe makes 9 slices, each slice is 16.6g fat, 3.7g protein, and 4g net carbs.
If you need help with weight/measurement conversion, see here

There is also a nice Orange and Poppy Seeds Cupcakes low carb recipe here

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

All the best Jan

Friday Food Choices : Salmon, Chicken, Pork, Vegetarian, Salad

As Friday comes around again, I share five food choices.

Will it be salmon, chicken, pork, vegetarian or salad?

Of course you may have already made your menu plans for today.

Lemon and Chilli Crusted Salmon, with extra fine green beans

see more details here

Chicken Thighs Pan Roasted with a Chive Cream Sauce

see more details here

Cheese and Onion Pork Chops

see more details here

Feta and Cauliflower One Pan Bake, a vegetarian choice

see more details here

Crunchy Mozzarella Salad

see more details here

 ~ and finally, some flowers to wish you a happy day ~

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

All in a days work, and everything ended well!

I'm sure that for those employed in the police service every day at work brings different and often unexpected calls for help/assistance.

So without 'further ado' this post brings something completely different, and I hope you enjoy the read. 

"A swan has been rescued after being seen on busy road and reunited with family at Hilsea Lido in Portsmouth, South East England.

The stricken creature was seen near the roundabout approach on London Road in Hilsea last week. Police were able to bring the white bird to safety, away from oncoming traffic.

It was then put back in the water with its family at Hilsea Lido. Portsmouth Police were able to write a tongue in cheek response after the animal was rescued.

The force said: “This evening the team responded to a report of a concern for welfare of an animal in the middle of the road. The following description was given: ‘Its about two feet tall, long slender neck, kinda orange and black bill. Anything else?... Well It’s a Swan’.

"We are pleased to say we managed to locate and reunite the Swan with its family at the Hilsea Lido.”

I'm pleased that everything ended well 😊

The swan being rescued and returned to Hilsea Lido. Pictures: Portsmouth Police.

A little more about swans

Swans are emblematic, majestic, magnificent, grandiose and gracious; you’ll run out of superlatives to describe them!

These large waterbirds have featured in human myth, folklore and legend for many thousands of years and have a rather regal position in British culture courtesy of their ownership by the British Crown (in the case of Mute swans, at least).

This ancient tradition dates back to 1482 and culminates each year in the practice of Swan Upping, an annual ceremony in which Mute swans on the River Thames are ringed and released.

There are just six species of swans in the Cygnus genus of the large waterbird family Anatidae. Sometimes, seven species are described, with the Bewick’s swan sometimes classified separately as the Eurasian sister species to the Tundra swan.

The UK is home to four of six species of these gracious birds, with the Mute swan unsurprisingly being the most common.

... and you can read more about swans here

mute swan with cygnets

image from here

All the best Jan

World Diabetes Day and the Alternative 'Rice Pudding'

~ Today 14 November 2023 is World Diabetes Day ~

Did you know that "one in ten adults worldwide have diabetes. Over 90% have type 2 diabetes. Close to half are not yet diagnosed. In many cases, type 2 diabetes and its complications can be delayed or prevented by adopting and maintaining healthy habits. Knowing your risk and what to do is important to support prevention, early diagnosis and timely treatment." 

please read more here 

Did you know that in a fairly typical 'old fashioned rice pudding' there are over 40g carbohydrate (carbs) per serving. If you are a diabetic, eating this amount of carbs, many would find their blood sugar readings going 'high' ... as your meter would show! Many Type 2 (and Type 1) diabetics exclude rice from their menu plans because of this reason ... elevated blood sugar readings are the last thing a well controlled diabetic would want. So if you are diabetic, or indeed like me a non-diabetic but choose to live the LCHF lifestyle - what do you do?

Well, for many of the higher carb foods there are excellent alternatives, and you can swap many foods e.g. pasta for courgette, tacos for lettuce etc. Now, if you may be looking for a low carb (alternative) version of 'rice pudding' then look no further. Diet Doctor site has this super 'creamy low carb "rice" pudding, pictured above. With just a few ingredients, it makes an amazing low carb version of the classic rice pudding. Make serve and enjoy it all year round!

Ingredients
Serves Six
just 6g carb per serving

300 g cottage cheese
300 ml heavy (double) whipping cream
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
60 g fresh raspberries or other berries of your liking

Delicious served with red berries of your choice, or why not try a few wedges of a clementine ...

Please see original recipe and instructions here

A reminder

Just look at the difference in carb count:
6g per serving in the low carb version
40g per serving in the 'old fashioned' version

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

If you would like to read more about eating lower carb foods, and the LCHF lifestyle, why not see our posts 'Introduction to low-carb for beginners' here and 'What is LCHF' here

Please be aware that articles / studies 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, including medication, you should contact your Doctor/local health care provider.

All the best Jan