Happy Easter Wishes 2024

image from here

~ Happy Easter Wishes to all our readers ~

Jan and Eddie

The 2024 Boat Race ... will it be Oxford or Cambridge ?

From as far back as I can remember ‘The Boat Race’ was always a must watch sports event in our family, it was part of our family tradition… my dad was always a firm Oxford Fan … my dear mum always used to support Cambridge - the event was a great family time to share, cheer, commiserate but it was always a time when we were together and for some reason no other sporting event had quite the same effect. I’ve never stopped to analyse why this was. Dear Mum and Dad are no longer with us, but I just know they will be looking down on Saturday 30th March 2024 as this years boat race is due to start ... 

Did you know!

'The Boat Race was first raced by crews from Oxford and Cambridge University in 1829 and is now one of the world’s oldest and most famous amateur sporting events. 

The Boat Race takes place in London on the famous Championship Course that stretches over 4.25 miles of tidal Thames in West London between Putney and Mortlake.

Unfortunately this year there is concern about the sewage in the Thames, and the high levels of E Coli in the water. Earlier this week, the organisers of the Boat Race issued safety guidance for Saturday’s race, warning rowers against entering the water and to cover open wounds. 

The Boat Race is regularly attended by over 250,000 spectators at the banks of the river and watched by millions more on television.

2024 will see the 169th Men’s Boat Race and the 78th Women’s Boat Race.'

Cambridge lead the men's series 86-81, with one recorded dead heat, and have a 47-30 advantage in the women's series.

I do hope all goes well for the race.

The above and more details here and here and here

these are old photographs showing a win

for Oxford above

and Cambridge below

* post edit *

Cambridge won both the mens and ladies race 2024

After the boat race, I think we may enjoy

Chicken Drumsticks Simply Baked

a delicious low carb recipe, details here

~ Enjoy your Day ~

A variety of articles and recipe ideas are 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

Baked Mascarpone and Blueberry Dessert : Simple, Easy, Low Carb

This popular recipe is from Pascale Naessens, it's a sugar-free yet deliciously decadent low-carb dessert which has only three ingredients, so simple and easy!

Ingredients

Serves Two
9g carbs per serving
2 egg yolks
200 g (7 oz.) mascarpone cheese
100 g (3½ oz.) fresh blueberries (strawberries, or raspberries could be used).

Instructions
can be seen here

Mascarpone originated in the Lombardy region of Northern Italy during the Renaissance. It is ivory-coloured, exceptionally smooth, and an easily spreadable fresh cream cheese. The flavour is milky and slightly sweet. The rich, buttery texture comes from the high butterfat content. Mascarpone generally comes in tubs, and it should remain refrigerated. Check the "use by" date on the package for storage time, but it's generally a week.

You can read more about this cheese here

This blog offers a wide variety of articles and recipe ideas, 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

Ham and Vegetable Bake : Easy Midweek Dish

Before I start this post, Eddie and I just want to say thank you to all our readers who visit this blog, and a special thank you for all who take time to leave a comment ... you are all appreciated 😊

Today's post is for an easy ham and vegetable bake that makes a great mid-week dish, but could also be enjoyed for a Friday/Saturday supper.

Ingredients

Serves Four

900g/2lb frozen cauliflower or broccoli, or a mix of both
1 tbsp butter
1 medium onion, sliced
2 tbsp plain flour
400ml/14fl oz milk (any variety)
200g/7oz mature cheddar, coarsely grated
1 tsp mustard (optional)
300g/10½oz shredded gammon or ham (see recipe tips)
salt and black pepper

Method

1. Preheat the oven to 200C/180C Fan/Gas 6.
2. A third fill a large saucepan with water and bring to the boil. Add the cauliflower and/or broccoli and return to the boil. Once it's boiling, remove from the heat and drain well.
3. Melt the butter in a large saucepan and gently fry the onion for 3–4 minutes, or until softened but not coloured. Stir in the flour and cook for around 30 seconds before slowly adding the milk a little at a time. Cook for 4–5 minutes, or until thickened, stirring constantly. Add two-thirds of the cheese, the cooked gammon or ham and the mustard, if using. Simmer very gently for 1–2 minutes, or until the cheese melts. Season to taste with salt and pepper.
4. Scatter the vegetables over a shallow ovenproof dish and pour the sauce over the top. Sprinkle with the remaining cheese.
5. Bake for around 20 minutes, or until golden brown on top and bubbling. Serve immediately.

Recipe Tips
This is an easy recipe to prepare ahead, simply complete steps 1–4 and finish in the oven just before serving (it will take a little longer to cook if it's been stored in the fridge).

This recipe uses a gammon joint that has been cooked ready for use in multiple meals. Batch cooking in this way saves money while still ensuring there's plenty of variety in your meals. The other recipe suggestions can be seen here

To cook the gammon, put a 1kg/2lb 4oz gammon joint in a large saucepan and bring to the boil in 2 litres/3½ pints water. Simmer for an hour. Remove the gammon and set aside to cool. Keep the cooking water to use as stock.

Above taken from original idea here

Alternative Recipe Suggestion

Leek, celery and gruyère gratin, so delicious, see 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

Spring and Cleaning ... somehow these words often go together!

Some may say, there's no better time than spring to give your home a good and thorough clean! Well, here in the UK we have had some signs of Spring around, and my pink duster has been out of the cupboard and those winter cobwebs have been dealt with, furniture has been moved out so all the nooks and crannies can be vacuumed, our windows are sparkling (thanks to Eddie) and even the Easter Chicks are sitting on the window-sill in readiness for the coming Easter weekend. Easter Sunday being on the 31st March in 2024.

Do you like to Spring Clean? Not everyone does. I did come across this article which has some helpful tips you may find interesting, and I share them below.

"Declutter your home

There's a simple rule you can use to declutter you home. If you haven't used something in the past six months, then you should consider throwing it away. The only exception to this rule is seasonal items and clothing. Separate out the 'keep', 'donate' or 'throw away' items and clearly label them to avoid any treasures getting thrown away by mistake. By taking this ruthless stance, you'll soon discover how many excess items you have around your home and how much additional room you'll have if you throw a few things away.

Deep clean your carpets
You'll be surprised how much dirt, dust and hair builds up in your carpet. This can be especially bad in bedrooms and dining rooms, where you're less likely to move bulky furniture around when you're cleaning. A deep clean will help restore the carpet's colour and texture. Using a high-performance vacuum cleaner or hiring a professional will allow you to breathe new life into your carpets. While your furniture is out of its usual place during the clean, you can start to think about rearranging certain items. You don't necessarily need to invest in new furniture, but a move around might bring a new function to a room or just give it a new look.

Remove pet hairs with rubber gloves
Pets are a delight to live with, but a menace when it comes to keeping your home clean. Cats and dogs especially will cast their hairs everywhere. That's where a pair of rubber gloves comes in handy. Because of the material they're made from, and the friction it creates, hairs will naturally stick to them. So, whether you need to de-hair your sofa, curtains or bedding, your trusty rubber gloves can sort you out. Failing that, a trusty lint roller work wonders on removing pet hairs from fabric.

Clean your oven with bicarbonate of soda
Oven cleaning is a time-intensive task, but a small amount of bicarbonate of soda can go a long way. Add bicarbonate of soda to water in a spray bottle and you've got your own handy oven-cleaning solution. You just need to spray the solution on the interior surfaces of your oven, avoiding the heating elements. Leave overnight and wipe clean the next day. If any soda remains, spray with vinegar to remove it. Avoid using harsh chemicals as these could cause irritation to your skin and damage your oven. If you'd rather put your feet up than get stuck in, it's worth having your oven professionally cleaned to get it sparkling again.

Get your fridge sparkling clean
We're all guilty of not cleaning our fridge as often as we should. This means that stains, food matter and water can build up. To battle this, you need a few household items. The first two are a toothbrush and toothpaste. The chemicals found in toothpaste will help remove stains easily and the toothbrush provides the friction and accuracy that you need to get the job done. Once you've got your fridge nice and clean, it's time to tackle any lurking smells. Cut a lemon in half and place the two halves in your fridge: one on the top shelf and the other on the bottom shelf. The lemon will naturally absorb any odours and leave your fridge smelling fresh.

Unleash the power of your dishwasher
Your dishwasher is a superhero in disguise. Its helpfulness doesn't stop at cleaning the dishes: you can place children's plastic toys (without batteries) into the dishwasher, along with your normal detergent or tablet, and get them nice and clean again. Not only that, it helps to sanitise the toys, so that they can be played with time and time again. The beauty of using your dishwasher to wash toys means that you can simply put it on and let it get to work. Essentially, you get a thorough clean without much effort.

Steam clean your microwave
Dirt and grime can easily build up in your microwave. It's one of those appliances that you use so often that you take for granted. So, a good clean will not only get it back to its former self, but also improve its general hygiene. Tackling built-up food and grease normally calls for bucket loads of elbow grease, but our helpful hint will put a stop to that. Using a combination of vinegar and water, you can create a solution that will help you tackle those stubborn stains. Heat a measuring jug with a fifty-fifty solution for ten minutes in your microwave, until it steams up. Remove the jug and then use a cloth to wipe away the moisture and dirt.

Revamp your wardrobe
You may have a wonderful array of outfits, but chances are that you don't wear them all-year round. So, it's time to revamp your wardrobe. First separate your clothes into seasons: spring, summer, autumn and winter. Then try your outfits on. Do they still fit? Do you still like them? If the answer is 'no' then get rid of them. You could either donate them to charity, sell them on eBay or organise a swap shop with friends and family. For the clothes you decide to keep, bag up the ones that are out of season and store these in your attic or wardrobe. Another handy tip to help you out in the morning is to organise your clothes by colour, so that you can put outfits together in half the time, with no need to hunt out your favourite top.

Breathe life back into your bedsheets
We all have that favourite duvet set that we return to time and time again. But over time colours can fade and soon you're left with drab looking bed sheets. Rather than throw them away, it's work soaking them in bicarbonate of soda and white vinegar as this can help you breathe life back into your bed sheets and get rid of any lingering odours. Make sure you rinse them thoroughly to eradicate the vinegar smell before using. You can also use bicarbonate of soda to deodorise your mattress. Simply sprinkle all over your mattress and leave for up to eight hours. Then vacuum up any excess powder and your mattress is as good as new.

Clean your bathroom while you sleep
No, we don't literally mean clean while you sleep: you deserve your rest after all! We've found a way for you to leave your bathroom to get clean overnight. Limescale is notoriously difficult to remove. That's where white vinegar can help. It's great at breaking down the molecules and removing a build-up of limescale. In fact, it can remove stains from the toilet, shower and sink. All you need to do is spray it on and leave it to get to work. For showerheads, simply fill a bag with white vinegar and tie it around the head, leave it to break down the limescale overnight. To avoid smelling strongly of vinegar, make sure you wear protective gloves and ventilate your bathroom where possible."
Words above from article here

Related Post

Natural Cleaners To Use Around The Home - see here

Do you like to Spring Clean?
Have you any tips? Do please share them in the comments.
One very important tip, is to reward yourself with a nice cuppa after all of your hard work, and perhaps a Low Carb Chocolate Cookie / Biscuit, see more details here

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

Please note, not all recipe suggestions 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

Whatever Next? Bears ... on a Pedalo!

From time to time we post something completely different,

and this story is a little different!

 Bears take a ride on Swan Pedalo at Woburn Safari Park

... is there room for one more!

(photograph credit Woburn Safari Park)

The group of bears, also known as a sleuth, crowded on to the watercraft

"Hold up - do you know how to drive this thing?"

These black bears wasted no time clambering on to a swan pedalo when it appeared in their enclosure at Woburn Safari Park in Bedfordshire.

Keeper Tommy Babbington added the quirky paddle boat to keep the animals entertained after a large pool of water formed at the site during the recent wet weather.

"It was great fun for visitors to see them climb on board," he said.

The black bear is the most common bear in the forests of North America - where it is unlikely they are gifted giant plastic watercraft.

They can grow up to 1.9m (6ft 3in) long and weigh up to 300kg (47 stone).

"We love devising new ways to provide food, scent and habitat enrichment that stimulates their natural foraging behaviours," added Mr Babbington.

"There's been so much wet weather this year that a new mini lake has formed in the black bears' drive-through, so we had the idea of turning this into interesting enrichment for them.

"The sleuth of bears was immediately intrigued by their new neighbour and wasted no time in investigating the swan paddle boat."

See more pictures and words here

~ xxx ooo xxx ~

The bears certainly seem to enjoy this, I would have liked to see it in person ... from a safe distance of course!

Just a reminder to keep checking your spam folder as many bloggers are finding comments are going incorrectly into spam

All the best Jan

Garlic and Thyme Roast Chicken

Well there is Roast Chicken (see here) and then there is Garlic and Thyme Roast Chicken! This low carb chicken recipe can make a nice change and of course chicken provides a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

A buttery rub and fragrant stuffing is all you need to roast your chicken to crispy, succulent perfection. Tying the legs together gives a wonderful visual finish that also helps to retain moisture and flavour, making a simple roast recipe into a show-stopper.

Ingredients

Serves 6-8

1 tbsp salted butter, softened
1.8kg whole chicken
30g fresh thyme (can often be bought in handy packs)
1 garlic bulb, halved lengthways
2 lemons, halved

Method

1. Preheat the oven to gas 5, 190°C, fan 170°C. Choose a roasting tin with a rack and line with foil (see tip below).
2. Rub the butter over the chicken. Sprinkle a few thyme leaves on top and put the remaining sprigs inside the cavity with the garlic and lemon. Tie the legs together with string (see tip below) and season.
3. Roast for 1 hour and 35 minutes, until no pink meat is showing. To check it's cooked through, pierce the thigh with a skewer - the juices should run clear. Remove and leave to rest for 15 minutes before carving. Save the carcass for stock.

4. Serve with vegetables of your choice

Tips
No roasting tin with a rack? Cook on thinly sliced onions or potatoes to crisp up the underside.

To help retain moisture and flavour, and to give a neat finish, tie the legs together, hold cotton kitchen string under the legs and tailbone, pull up and cross the ends over to bring the legs together. Wind around a few times and tie a knot.

To make the roast dairy-free, simply swap the butter for 1 tbsp olive oil.

From an original idea 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

A Weekend Smile

Every Wednesday blogger friend Christine shares her Wednesday Memes, which are always a good mix. She shared this one recently which I've cheekily copied! 

Now, we never have that problem!

Maybe it's because lots of hints are given 😊

Wishing everyone a good weekend

All the best Jan

Salmon and Leek Parcel : An Easy Low Carb/Keto Meal

A simple salmon dish, parcelled up to seal in the flavours. With creamy mascarpone and fresh leeks, this low carb/keto-friendly fish supper is easy and rich in omega-3.

Ingredients

Serves Two

250g leeks (about 3 small ones), thinly sliced
85g mascarpone cheese
1 tbsp chopped dill, plus 1 tsp
2 skinless salmon fillets
½ lemon, grated zest of 1/4, plus a good squeeze of juice
2-3 tsp capers
spinach wilted, to serve (optional)

Method

1. Heat oven to 200C/180C fan/gas 6. Place two sheets of baking parchment (large enough to wrap up each salmon fillet) on your work surface.
2. Put the leeks in a pan with 6 tbsp water, cover and bring to the boil. Cook for 5 mins until the water has been absorbed and the leeks are almost tender. Stir in the mascarpone, 1 tbsp dill and some seasoning.
3. Spoon half the creamy leeks into the middle of one sheet of parchment and place a salmon fillet on top, then repeat to make a second parcel. Sprinkle over the lemon zest with a squeeze of juice, then scatter over the capers and the remaining 1 tsp dill.
4. Bring the parchment up over the fish and join the two edges together by folding them over several times down the middle. Do the same with the ends and place the parcels, spaced apart, on a baking sheet.
5. Bake for 12-15 mins, depending on how well done you like your fish, then carefully tear open the parcel. Serve with lemon wedges for squeezing over and wilted spinach, if you like.

Nutrition Per Serving

Fat 36g Carbs 5g Protein 32g

From original idea here

~ wishing you a happy day ~

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

However, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

How's your balance? : 'Balance declines with age, but exercise can help stave off some of the risk of falling'

Sharing an article by Evan Papa Associate Professor of Physical Therapy and Rehabilitation Science, Tufts University

Balance declines with age, but exercise can help stave off some of the risk of falling

Each year, about 1 in every 4 older adults experience a fall. In fact, falls are the leading cause of injuries in adults ages 65 and older. Falls are the most common cause of hip fractures and traumatic brain injuries.

Injuries like those are also risk factors for placement in a nursing home, where the fall risk is nearly three times higher than for people living in the community.

A number of physical changes with aging often go unseen preceding falls, including muscle weakness, decreased balance and changes in vision.

Why aging leads to increased risk of falls:
Aging is a process that affects the systems and tissues of every person. The rate and magnitude of aging may be different for each person, but overall physical decline is an inevitable part of life. Most people think aging starts in their 60s, but in fact we spend most of our life span undergoing the process of decline, typically beginning in our 30s.

Older adults are more prone to falling for various reasons, including age-related changes in their bodies and vision changes that leave them vulnerable to environmental factors such as curbs, stairs and carpet folds.

Here are some common reasons older adults may experience falls:
First, aging leads to a natural loss of muscle strength and flexibility, making it more challenging to maintain balance and stability. The loss of strength and poor balance are two of the most common causes of falls.

Second, older adults often have chronic conditions such as arthritis, Parkinson’s disease or diabetes that can affect their mobility, coordination and overall stability.

In addition, certain medications commonly taken by older adults, such as sedatives or blood pressure drugs, can cause dizziness, drowsiness or a drop in blood pressure, leading to an increased risk of falls.

Age-related vision changes, such as reduced depth perception and peripheral vision and difficulty in differentiating colours or contrasts, can make it harder to navigate and identify potential hazards. Hazards in the environment, such as uneven surfaces, slippery floors, inadequate lighting, loose rugs or carpets or cluttered pathways, can significantly contribute to falls among older adults.

Older adults who lead a sedentary lifestyle or have limited physical activity may also experience reduced strength, flexibility and balance.

And finally, such conditions as dementia or Alzheimer’s disease can affect judgment, attention and spatial awareness, leading to increased fall risk.

Theories of aging:
There are numerous theories about why we age but there is no one unifying notion that explains all the changes in our bodies. A large portion of aging-related decline is caused by our genes, which determine the structure and function of bones, muscle growth and repair and visual depth perception, among other things. But there are also numerous lifestyle-related factors that influence our rate of aging including diet, exercise, stress and exposure to environmental toxins.

A recent advance in scientific understanding of aging is that there is a difference between your chronological age and your biological age. Chronological age is simply the number of years you’ve been on the Earth. Biological age, however, refers to how old your cells and tissues are. It is based on physiological evidence from a blood test and is related to your physical and functional ability. Thus, if you’re healthy and fit, your biological age may be lower than your chronological age. However, the reverse can also be true.

Evan Papa encourages patients to focus on their biological age because it empowers them to take control over the aging process. We obviously have no control over when we are born. By focusing on the age of our cells, we can avoid long-held beliefs that our bodies are destined to develop cancer, diabetes or other conditions that have historically been tied to how long we live.

And by taking control of diet, exercise, sleep and other lifestyle factors you can actually decrease your biological age and improve your quality of life.

Fall prevention:
Adopting lifestyle changes such as regular, long-term exercise can reduce the consequences of aging, including falls and injuries. Following a healthy diet, managing chronic conditions, reviewing medications with health care professionals, maintaining a safe home environment and getting regular vision checkups can also help reduce the risk of falls in older adults.

There are several exercises that physical therapists use to improve balance for patients. It is important to note however, that before starting any exercise program, everyone should consult with a health care professional or a qualified physical therapist to determine the most appropriate exercises for their specific needs.

Here are forms of exercise Evan commonly recommends to his patients to improve balance:

1. Balance training can help improve coordination and proprioception, which is the body’s ability to sense where it is in space. By practicing movements that challenge the body’s balance, such as standing on one leg or walking heel-to-toe, the nervous system becomes better at coordinating movement and maintaining balance. A large research study analysing nearly 8,000 older adults found that balance and functional exercises reduce the rate of falls by 24%.

2. Strength training exercises involve lifting weights or using resistance bands to increase muscle strength and power. By strengthening the muscles in the legs, hips and core, older adults can improve their ability to maintain balance and stability. 

3. Tai chi is a gentle martial art that focuses on slow, controlled movements and shifting body weight. Research shows that it can improve balance, strength and flexibility in older adults. Several combined studies in tai chi have demonstrated a 20% reduction in the number of people who experience falls.

4. Certain yoga poses can enhance balance and stability. Tree pose, warrior pose and mountain pose are examples of poses that can help improve balance. It’s best to practice yoga under the guidance of a qualified instructor who can adapt the poses to individual abilities.

5. Flexibility training involves stretching the muscles and joints, which can improve range of motion and reduce stiffness. By improving range of motion, older adults can improve their ability to move safely and avoid falls caused by limitations in mobility.

6. Use of assistive devices can be helpful when strength or balance impairments are present. Research studies involving the evaluation of canes and walkers used by older adults confirm that these devices can improve balance and mobility. Training from a physical or occupational therapist in the proper use of assistive devices is an important part of improving safety.

The above taken from original article, which you can read in full, with all relevant research links here

How's your balance? I do practice number one, and I've always wanted to try number three ... perhaps I just might 😊

image from google

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

All the best Jan

Ya Gotta Larf

 

This looks like my CV from my School days, I always was a rebel. 

Eddie

Take Three Meal Suggestions : Beef : Veggie : Chicken

Todays post shows three meal suggestions.

Will you choose one of them?

Please share your thoughts in the comments below 😊

Beef Casserole with Kale Mash

This lovely casserole recipe is so welcome on cooler days.

With its mix of vegetables it could become a much loved recipe in your house!

more details here

Greengrocers Veggie Hotpot

This hearty vegetarian take on the traditional hotpot

has a pretty topping that contains plenty of hidden treasures.

more details here

Chicken Thighs Pan Roasted with a Chive Cream Sauce

I just don't think you can beat chicken, and in particular chicken thighs.

This is such a tasty recipe idea.

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

Ten Encouraging Health Benefits Of Exercise

Exercise is an important part of daily life and is one of many ways to remain healthy. We are encouraged to move and exercise at least once a day if not more.

Have you ever wondered why this is? Or what other benefits there are to exercise? Here are ten encouraging health benefits of exercise that may make you feel more enthusiastic about being more active!

1. Exercise can reduce your risk of developing major illnesses.

2. Regular exercise can improve your mental health.

3. Exercising can help improve your sleep.

4. Some exercises can help improve your breathing and respiratory health.

5. You can improve your balance through exercise.

6. Exercising reduces your risk of developing heart diseases.

7. The more you exercise, the stronger your muscles and bones become.

8. Your immune system is boosted by exercise.

9. Exercising can help you control your weight.

10. Regular exercise can help keep the mind focused.

Words above are a snippet from an article, which you can read in full, here

Related Post

'Exercise for better health - Any movement is good' - read it here

~ xxx ooo xxx ~

I think most readers would agree that exercise is important. Of course, how you exercise is a personal choice and our age and any health concerns must always be taken into account.

Just remember, any movement is good 😊

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

All the best Jan

Ground / Minced Beef Casserole : Cheesy and Low in Carbs

Whatever you call it ... ground beef, minced beef or beef mince is beef that has been finely chopped with a knife, meat grinder, mincer or mincing machine, and today I share this tasty and cheesy ground / mince beef casserole suggestion. Ready in just thirty minutes this keto and low-carb dish works well for a weeknight dinner. This casserole also makes excellent leftovers that taste even better the next day and can be quickly reheated in the microwave.

Ingredients

Serves Eight

Olive oil spray for pan
2 lb. extra lean ground/minced beef 

1 teaspoon fine sea salt
¼ teaspoon black pepper
2 teaspoons garlic powder
1 teaspoon onion powder
¼ teaspoon cayenne pepper
4 oz reduced-fat cream cheese cubed (full fat can be used if preferred)
1 cup shredded/grated cheddar divided
2 tablespoons chopped parsley for garnish

Method

1. Preheat your oven to 400 degrees F. Lightly spray a 2-quart casserole dish with olive oil and set it aside.
2. Heat a large non-stick skillet/frying pan over medium-high heat. Lightly spray it with olive oil.
3. Add the ground/minced beef to the skillet/pan. Cook, stirring and breaking up the meat into small pieces, until the meat is no longer raw, about 5 minutes. Drain the beef and return it to the skillet/pan.
4. Reduce the heat to medium. Mix the salt, pepper, garlic powder, onion powder and cayenne into the beef, then slowly and patiently mix in the cream cheese until fully melted and incorporated.
5. Turn the heat off, and mix ½ cup of the shredded/grated cheddar into the beef mixture.
6. Transfer the mixture to the prepared 2-quart casserole dish. Sprinkle the remaining ½ cup cheddar on top.
7. Bake the casserole until the cheese is melted, about 10 minutes. Garnish with parsley and serve.

Serving Suggestions

tossed green salad or steamed broccoli or roasted asparagus

The above from original idea here

Alternative Recipe Suggestions
For our vegetarian and vegan readers, why not have a look at these recipe suggestions;
Vegetarian Choices, five recipe suggestions can be seen here
Vegan Choices, lower carb recipe suggestions can be seen 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

Friday Photograph : Swans Sunset

Peaceful, Swans Sunset at Hatchet Pond, by Helen Nikandrou

As I post this, here in the UK, it's Friday evening. Earlier I happened across this beautiful photograph (well I think it is) and thought what a peaceful scene...

Eddie and I have enjoyed a lovely day meeting up with family to celebrate one of our Grandsons birthdays (sorry no photographs of this) and now it's time to relax. We hope you've had a good Friday and we wish you a peaceful evening, and a happy weekend ahead.

All the best Jan

Chocolate and Almond Custard Tartlets : Lower Carb Treat

It's nice to treat ourselves now and again, and this treat is lower in carbs than some, as the little sign says 'yum' 😋

Ingredients
Servings 12
TARTLETS
4 large eggs
250 ml milk
125 ml double (heavy) cream
60g salted butter - melted
45g ground almonds*
55g xylitol
3 Tbsp. desiccated coconut
3 Tbsp. cocoa powder
1 Tbsp. chia seeds
1 Tbsp. vanilla essence
pinch salt

TO SERVE
250 ml whipped cream - to serve
24 raspberries - to serve
mint leaves - to garnish

METHOD
1. Pre-heat the oven to 180°C. 350°F. Gas Mark 4
2. Lightly grease a silicone muffin tin with cooking spray and position it on a baking tray.
3. For the tartlets, combine all of the ingredients in a large mixing bowl and whisk until smooth. Pour the mixture into the muffin tin and bake, 20 minutes. Test it with a cake tester – it is done once the cake tester comes out clean when inserted.
4. Cool the tartlets in the muffin tin for 30 minutes before transferring to a cooling rack. Refrigerate and serve cold with a dollop (spoonful) of whipped cream. Top with a raspberry or two and garnish with mint.

TIP

Replace the milk with coconut milk if a creamier and more intense coconut flavour is preferred.

From an original idea here
If you should need help with measurement/weight conversion see here

Looking through this blog (and inter-net) you will find many recipes that use low carb flours*, and often when you first start a low carb diet, you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours don’t behave like wheat flour, and how to use them in your old regular high carb recipes is a common question. You can read more about them 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

Vitamin A : One of Thirteen Essential Vitamins

image from here

Vitamins are nutrients that are found in the foods we eat. They’re needed for functions such as growth, metabolism, and nervous system activities. There are thirteen essential vitamins and this post gives information about one of them, namely "Vitamin A, which is also known as retinol, and has several important functions.

These include:
helping your body's natural defence against illness and infection (the immune system) work properly
helping vision in dim light
keeping skin and the lining of some parts of the body, such as the nose, healthy

Good sources of vitamin A (retinol) include:
cheese
eggs
oily fish
fortified low-fat spreads
milk and yoghurt
liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (if you're pregnant you should avoid eating liver or liver products)

You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol.

The main food sources of beta-carotene are:
yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
yellow fruit, such as mango, papaya and apricots

How much vitamin A do I need?
The total vitamin A content of a food is usually expressed as micrograms (µg) of retinol equivalents (RE).

The amount of vitamin A adults aged 19 to 64 need is:
700 µg a day for men
600 µg a day for women

You should be able to get all the vitamin A you need from your diet.

Any vitamin A your body does not need immediately is stored for future use. This means you do not need it every day.

What happens if I take too much vitamin A?
Some research suggests that having more than an average of 1.5 mg (1,500 µg) a day of vitamin A over many years may affect your bones, making them more likely to fracture when you're older.

This is particularly important for older people, especially women, who are already at increased risk of osteoporosis, a condition that weakens bones.

If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A.

Many multivitamins contain vitamin A.
Other supplements, such as fish liver oil, are also high in vitamin A.

If you take supplements containing vitamin A, make sure your daily intake from food and supplements does not exceed 1.5 mg (1,500 µg).

If you eat liver every week, do not take supplements that contain vitamin A.

If you're pregnant
Having large amounts of vitamin A can harm your unborn baby. So if you're pregnant or thinking about having a baby, do not eat liver or liver products, such as pâté, because these are very high in vitamin A.

Also avoid taking supplements that contain vitamin A. Speak to your GP or midwife if you would like more information.

What does the Department of Health and Social Care advise?
You should be able to get all the vitamin A you need by eating a varied and balanced diet.

If you take a supplement that contains vitamin A, do not take too much because this could be harmful.

Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pâté, more than once a week.

You should also be aware of how much vitamin A there is in any supplements you take.

If you're pregnant or thinking of having a baby:
avoid taking supplements containing vitamin A, including fish liver oil, unless advised to by your GP
avoid liver or liver products, such as pâté, as these are very high in vitamin A

Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.

This means:
not eating liver or liver products, such as pâté, more than once a week, or having smaller portions of these
taking no more than 1.5mg of vitamin A a day in supplements (including fish liver oil) if you do not eat liver or liver products
not taking any supplements containing vitamin A (including fish liver oil) if you eat liver once a week

Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm."
Words above taken from here

The above is 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

DIABETES NEWS : Moderate low-carb diet safe and effective for adults with type 1 diabetes

"A moderate low-carbohydrate diet for adults with type 1 diabetes has advantages over traditional diet. The average blood sugar level is reduced and the time with good values during a 24 hour period is increased, without any negative health impact. This has been shown in a study carried out at the University of Gothenburg.

The study published in The Lancet Regional Health - Europe is the largest of its kind to date. Participants were for different periods randomly assigned in a crossover manner to eat a traditional diet with 50% of the energy from carbohydrates, or a moderate low-carbohydrate diet with 30% of the energy from carbohydrates.

This is a moderate reduction in carbohydrates, with 24-hour monitoring of all participants via continuous glucose monitoring (CGM). Blood glucose levels were recorded at least every 15 minutes during the 16 weeks of the study, and were followed up by a dietitian and diabetes nurse.

The researchers emphasize that for safety reasons, major changes in carbohydrate intake in type 1 diabetes should always be made in consultation with the healthcare provider. Individuals should not make these dietary changes on their own, especially not for children with type 1 diabetes. The current study concerns only adults.

Several benefits of a moderate low-carbohydrate diet
The 50 participants all had type 1 diabetes with elevated mean glucose, long-term blood sugar, and injection therapy with insulin or an insulin pump. Half were women, half men. The average age was 48 years.

Both diets tested were healthy in terms of fat and carbohydrate quality. They included vegetables, fiber-rich carbohydrate sources, unsaturated fats, nuts, seeds and legumes, and were individualized by a dietitian.

Participants on a moderate low-carbohydrate diet were found to spend more time in what is known as the target range, the range within which people with type 1 diabetes should be in terms of glucose levels. The increase in time within the target range was an average of 68 minutes per day compared to the traditional diet, while the time with elevated values ​​was reduced by 85 minutes per day. Overall clinical important changes.

The first author of the study is Sofia Sterner Isaksson, a doctoral student at the Sahlgrenska Academy at the University of Gothenburg and a dietitian in the NU Hospital Group.

The study shows that a moderate low-carbohydrate diet lowers the average blood sugar level and that more patients can keep their blood sugar within the target range, which is considered beneficial in reducing the risk of organ damage for people with type 1 diabetes."

No adverse effects of the diet
The researchers saw no evidence of adverse effects. Cholesterol and blood pressure levels were similar for both diets, and participants also felt a bit more satisfied with the moderate low-carbohydrate diet. It has been discussed whether a form of acids, ketones, can become too high when carbohydrates are reduced in type 1 diabetes, but these were also kept at reasonable levels.

"A moderate low-carbohydrate diet can be a good treatment option for adults with type 1 diabetes with elevated glucose levels. However, it is important that the diet is healthy with a particular focus on fat and carbohydrate quality, and that the amount of carbohydrates is not too low so it can be considered safe. Healthcare providers should therefore offer help and monitoring of the diet," says Sofia Sterner Isaksson.

Responsible for the study is Marcus Lind, professor of diabetology at the University of Gothenburg and senior physician at the research units for diabetes at Sahlgrenska University Hospital and the NU Hospital Group.

"All patients should find the diet that suits them, in consultation with their healthcare professionals, but there has been a lack of sufficiently large studies randomizing participants to different experimental treatments of this kind. It is therefore important that we can present data showing that a moderate low-carbohydrate diet is effective and safe for adults with type 1 diabetes," he says."
Above article seen here

Main source University of Gothenburg

Read more about Type 1 and Type 2 Diabetes here

Read more about 'Moderate Low Carb' 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, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Pork and Chickpea Stew : A Tasty One Pot Meal

This recipe suggestion is for an easy pork and chickpea stew that looks as though you slaved over it all afternoon but it only takes 30 minutes! It's full of hearty flavour and everything all in one pot! Don't you just love it when washing up is kept to a minimum!

See the tip at the bottom of the recipe for how to make a veggie version, too.

Ingredients

Serves Four
2 tbsp oil, ideally olive oil
250g/9oz pork fillet (tenderloin), trimmed and cut into small cubes
1 onion, thinly sliced
1 red pepper, sliced
1 medium courgette/zucchini (roughly 185g/6½oz), ends trimmed, halved lengthways and sliced into semi circles
2 garlic cloves, thinly sliced
½–1 tsp smoked paprika, hot or sweet
400g/14oz tin chickpeas, drained
400g/14oz tin chopped tomatoes
1 chicken or pork stock cube
salt and freshly ground black pepper

Method
1. Heat 1 tablespoon of the oil in a large non-stick frying pan or wide-based casserole.
2. Season the pork with salt and pepper and fry over a medium heat for 2 minutes until lightly browned. Remove from the pan and set aside on a plate.
3. Add the remaining oil, the onion, pepper and courgette to the pan. Cook for 5 minutes, or until softened and lightly browned, stirring regularly.
4. Add the garlic, paprika, chickpeas and tinned tomatoes. Half-fill the empty tomato tin with water and add to the pan (roughly 200ml/7fl oz water). Crumble in the stock cube and add the cooked pork. Bring to a gentle simmer for 10 minutes, or until the sauce has thickened and the pork is tender, stirring regularly.

Recipe Tips
For a vegetarian or vegan version of this stew, cook a large cubed aubergine/eggplant instead of the pork in the first step, adding an extra tablespoon of oil once it begins to fry.

Each serving provides 

22g protein, 18.5g carbohydrates (of which 8g sugars), 12g fat (of which 2.5g saturates), 6.5g fibre and 1.3g salt.
See original recipe idea and video guide here

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

All the best Jan

Mothers Day, or Mothering Sunday, (UK) 2024

Here in the UK, 10th of March is Mothers Day, or Mothering Sunday, (2024), and hopefully your card(s) will have been received and displayed, you may receive presents too, however you celebrate, have a Happy Mothers Day.

For those of you who may be interested here are two 'Mothers Day Trivia' facts, plus two from the 'Animal Kingdom'

Mothers Day Trivia: Shortest Interval Between Two Children
Jayne Bleackley is the mother who holds the record for the shortest interval between two children born in separate confinements. She gave birth to Joseph Robert on September 3, 1999, and Annie Jessica Joyce on March 30, 2000. The babies were born 208 days apart.

Mothers Day Trivia: Longest Interval Between Two Children
Elizabeth Ann Buttle is the mother who holds the record for the longest interval between the birth of two children. She gave birth to Belinda on May 19,1956 and Joseph on November 20, 1997. The babies were born 41 years 185 days apart. The mother was 60 years old when her son Joseph was born.

Mothers Day Trivia: From the Animal Kingdom
A mother giraffe often gives birth while standing, so the new-born's first experience outside the womb is a 1.8-meter (6-foot) drop.

Kittens are born both blind and deaf, but the vibration of their mother's purring is a physical signal that the kittens can feel - it acts like a homing device, signalling them to nurse.

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

~ I will be very fortunate, as we will spend time with family ~

Forever in my heart

Forever in my thoughts

Forever in my life

My mum is always with me

Thank you Mum

I'll always love you

All the best Jan