Did You Know - The Heart !

 

This 'Did You Know' post is about the heart.

Here are seven facts about this truly amazing part of the human body.

1. The average heart beats 80 times a minute! This adds up to around 115,000 times a day, or 42 million times a year!

2. Every day the heart creates enough energy to drive a truck 20 miles.

3. The heart starts to beat at around four weeks after conception, and continues to do so until your death.

4. A babies heart contains the same number of cells as an adult heart but is only one-sixteenth the size!

5. A new-born has a much faster heartbeat, beating from 70 to 190 beats per minute.

6. A females heart is smaller than a males by about 25%. Because of this, the female heart has to beat around six times more than a male heart to pump the correct amount of blood around the body.

7. The ‘thud-thud’ a heartbeat makes is the sound made by the four valves of the heart opening and closing.

As well as eating sensibly, staying active is one of the best things you can do for your heart. Regular movement keeps your blood flowing, helps control blood pressure, and supports a healthy weight – all of which reduce the risk of heart disease. It’s important to note that you don’t need to do anything strenuous to feel the benefits.

Gentle Ways to Keep Moving
If high-impact exercise feels overwhelming, there are plenty of low-impact ways to stay active:

• Walking – Even a short stroll each day can improve circulation and boost heart health.
• Chair exercises – Great for improving flexibility and strength without putting strain on your joints.
• Stretching – Helps with mobility, balance, and reducing stiffness.

Staying mobile isn’t just good for your heart – it also helps with maintaining a healthy weight, reducing aches and pains, and improving overall energy levels. Finding ways to keep moving, even in small ways, can have a lasting impact on your health and well-being. More to read here

Fruit and Vegetables are good for the heart,

they are full of vitamins, minerals, and antioxidants that help protect your heart.

Make sure you eat well and eat wisely, your heart will thank you for it!

Please note

All posts 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

Tarragon Chicken ... a tasty dish, inspired by a French classic

Today, I am sharing a Chicken recipe, inspired by a French classic. It is a rich, creamy and fragrant chicken dish. Simple but stylish, which makes it perfect for both casual suppers, a special family get-together or perhaps a dinner party.

Ingredients

Serves Four (adjust as necessary)
2 tbsp butter
3 tbsp olive oil
8 chicken thighs, bone in and skin removed
6 garlic cloves, sliced in half lengthways
4 large shallots, peeled and finely sliced
8 rashers smoked streaky bacon, rind removed and sliced into 2cm/¾in pieces
280g/10oz chestnut mushrooms, roughly chopped
400ml/14fl oz dry cider
4 tsp Dijon mustard
30g/1oz tarragon leaves, finely chopped
150ml/5fl oz double (heavy) cream
salt and freshly ground black pepper

Method
1. Melt the butter and 2 tablespoons of olive oil in a large casserole dish over a medium heat. Season the chicken thighs and fry on both sides until golden before removing and setting aside.
2. Heat the remaining tablespoon of olive oil in the casserole and add the garlic, shallots and bacon. Sauté for about 8 minutes, stirring often, until the shallots have softened and the bacon has started to colour.
3. Add the mushrooms, fry for a few minutes and then add the cider, mustard and half of the tarragon. Return the chicken to the casserole and bring to a simmer. Place the lid half on and gently cook for about 20 minutes or until the chicken is cooked through.
4. Stir in the cream, bring back to a simmer and cook for 2 minutes with the lid off. Season with salt and pepper to taste, scatter over the remaining tarragon and serve.

Recipe Tips
Some may like to serve this dish with basmati rice, or creamy mashed potatoes.
A lower carb alternative would be cauliflower rice, or mashed swede.
However, a big pile of greens, such as steamed spinach, chard or green beans is lovely too.
From original idea here

For readers who may like a vegetarian recipe, there are five choices here
For readers who may prefer a vegan recipe, have a look at these five choices 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

Paddington Bear Was Here !

From time to time I post something completely different,

and this story is a little different, please read on ...

The photograph below shows all that is left of the Paddington Bear statue on his bench in Paddington's creator Michael Bond's home town of Newbery, Berkshire, UK... but two have now been arrested and the stolen Paddington Bear statue recovered.

photo credit christopher gibbins

The lovable bear is everyone's favourite. Even the late Queen Elizabeth has been seen enjoying tea with him as can be seen here and do watch the video it's so lovely.

"Two men have been arrested after a Paddington Bear statue was damaged and stolen from a bench, police have said.

The sculpture was taken from his seat in Northbrook Street, Newbury, at about 02:00 GMT Sunday morning 2 March, according to Thames Valley Police.

The force said on Sunday evening it had recovered the statue, adding that Paddington was "heading to Newbury police station for a much-needed marmalade sandwich".

Two 22-year-old men, were arrested on suspicion of theft and criminal damage and remain in police custody.

Insp Alan Hawkett said: "The Paddington Bear statue is a beloved part of Newbury so we have been doing everything we can to locate it and the offenders."

The force said it would keep the sculpture safe and support its restoration.

The statue of the Peruvian bear, holding one of his beloved marmalade sandwiches, was unveiled in the home town of Paddington creator Michael Bond in October.

It was one of 23 celebrating the children's character placed across the UK last year as part of the Paddington Visits trail, ahead of the StudioCanal film Paddington in Peru.

Residents in the Berkshire town earlier expressed their dismay at the theft, saying he was "a lovely addition to Newbury".

Christopher Gibbins said he had seen the damaged remains of the statue at about 08:00 GMT on Sunday while out on a walk.

"Very sad to see it had happened as he made a lot of people in the town very happy," he said.

Many locals took to social media, sharing pictured they had taken with Paddington.

Sue Kearney's dog looks rather interested in the bear's marmalade sandwich

"To some it may not seem like a big deal but he was such a little ray of sunshine, walking to work or taking my small kids into town, he just brought a smile to people," Whitney Burnett wrote.

Juliet Curtis said: "I find it especially sad as Newbury is the home town of the author Michael Bond. How upset he would have been."

Words and more pictures can be seen here and here

... and I just had to include a Marmalade recipe, well Paddington Bear always enjoyed his marmalade sandwich 😊 You can see a recipe for sugar free orange marmalade which is zesty and full of flavour. It has 2.1g net carbs per tablespoon and is suitable for low carb and keto diets/lifestyle ... see it here Of course a lower carb bread for your sandwich may be a good idea too! 

Please be aware 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 Your Gut Health Shapes Your Immune System'

How Your Gut Health Shapes Your Immune System

Did you know that your gut has a profound impact on your immune health? Recent research has uncovered a powerful connection between gut health and autoimmune conditions, revealing that the state of your gut can either protect you from or predispose you to autoimmune issues. Let’s explore how this connection works and how you can support your gut to promote a balanced immune system.

Understanding the Gut-Immune System Link
Your gut is home to trillions of microbes collectively known as the gut microbiome. These bacteria, fungi, and other microorganisms play a crucial role in maintaining immune balance. In fact, approximately 70% of your immune system resides in your gut, making it a critical regulator of how your body responds to pathogens, inflammation, and even itself.

When the gut microbiome is in balance, it helps train the immune system to distinguish between harmful invaders and the body’s own cells. However, when gut health is compromised, this balance can break down, leading to chronic inflammation and the development of autoimmune conditions, where the immune system mistakenly attacks healthy tissues.

Leaky Gut and Autoimmunity
One of the key mechanisms linking gut health to autoimmune conditions is intestinal permeability, often referred to as "leaky gut."

In a healthy gut, the intestinal lining acts as a barrier, allowing nutrients to pass into the bloodstream while keeping harmful substances out. However, factors such as poor diet, chronic stress, infections, and certain medications can damage this lining, causing it to become "leaky."

When this happens, undigested food particles, toxins, and bacteria can escape into the bloodstream, triggering an immune response. Over time, this constant immune activation can lead to inflammation and the onset or exacerbation of autoimmune diseases, such as rheumatoid arthritis, Hashimoto's thyroiditis, and lupus.

Key Factors Affecting Gut Health and Immunity
Several factors influence the health of your gut microbiome and its ability to regulate immune function:-

1. Diet: Processed foods, sugar, and artificial additives can disrupt the microbiome, while a diet rich in fibre, prebiotics, and probiotics supports gut health.

2. Stress: Chronic stress alters gut motility and microbiome composition, increasing inflammation.

3. Antibiotics and Medications: Overuse of antibiotics and certain medications can harm beneficial bacteria in the gut.

4. Environmental Toxins: Pesticides, heavy metals, and other toxins can damage the gut lining and disrupt microbial balance.

Supporting Gut Health to Prevent Autoimmune Issues
The good news is that you can take steps to restore gut health and reduce your risk of autoimmune conditions:-

1. Eat a Diverse, Anti-Inflammatory Diet

Include fibre-rich foods like leafy greens, veggies, fruits, whole grains, and legumes to nourish beneficial gut bacteria.

Incorporate fermented foods such as sauerkraut, kimchi, and yogurt to introduce probiotics.

Reduce processed foods, sugar, and inflammatory fats like trans fats.

You can see a list of inflammatory foods here

2. Manage Stress

Practice mindfulness, yoga, or meditation to reduce stress levels.

Prioritize sleep and set aside time for relaxation.

3. Avoid Gut Irritants

Minimize the use of unnecessary medications and antibiotics.

Choose organic produce to reduce pesticide exposure.

4. Support Your Gut Barrier

Consume bone broth, rich in collagen and amino acids, to support the intestinal lining.

Include foods high in zinc and L-glutamine to promote repair of the gut lining.

Include healthy fats - for example fat from whole, minimally processed plant and animal sources, including avocado, olive oil, nuts, fatty fish, dairy products and coconut products, these can help to soothe any intestinal inflammation.

5. Consider Functional Testing

Work with a healthcare professional to assess your gut health through stool analysis or other functional tests. Please note this test is not always readily available, and you will need to check where you live.

Many believe that by nurturing your gut microbiome and protecting your intestinal barrier, you can create a foundation for a balanced immune system and overall vitality.

Most words above taken from article seen here

You may also like to read 'Mastering Gut Health - How Diet Influences Your Microbiome' find it 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

Spring Is Round The Corner!

above image seen here

"After the long winter months, we are rapidly gaining more daylight, around four minutes every day. There is also a touch of warmth to the Sun, so you might be asking if it is nearly spring. However, there is a difference in opinion over when winter ends. As a result, there are two dates that you can use to mark the start of spring, depending on whether you are looking at meteorological or astronomical spring.

What is meteorological spring?

You will hear weather forecasters talking about the start of spring as 1 March. In meteorology, the seasons are grouped into three months and for spring, that's March, April and May. Therefore, spring ends on 31 May before the summer months of June, July and August. We group the seasons into three-monthly periods so that when looking at weather and climate statistics, there's a fixed time-frame to make comparisons. This is unlike astronomical spring where the date will change slightly each year due to the orbit of Earth around the Sun.

When does astronomical spring begin?

Perhaps the more common idea of when spring begins is at astronomical spring. This date can vary each year by a few days but in 2025, it will be 20 March. Astronomical spring is actually the date of the spring equinox which is determined by the Earth's tilt as it travels around the Sun. On the equinox, the Sun crosses the equator, making day and night nearly equal in length. The word "equinox" comes from Latin, where equi means "equal" and nox means "night." Beyond the equinox, day length will be longer than night. Astronomically, spring ends on 21 June, at the summer solstice.

What about phenological spring?

You may also want to consider phenology - the behaviour of plants and animals in response to the changing weather and climate - as another marker for the start of spring. For those who follow nature, dates for the start of phenological spring are highly variable due to the weather conditions and species. Frogspawn, for example, may appear in late February whereas bluebells sometimes appear in early April. But climate change is also having an impact on these dates. Data gathered by a citizen science project with the Woodland Trust, shows that since 2000 - amongst other species - frogspawn and bluebells are appearing earlier.

When do the clocks go forward?

Clocks change from Greenwich Mean Time (GMT) to British Summer Time (BST) on 30 March. If you're familiar with the phrase, the clocks will 'spring forward' by an hour. For most of us, this means we 'lose' an hour from the day but our evenings will become significantly lighter. Clocks go forward in the summer for 'daylight saving' - an idea first introduced in 1907 by William Willett, a British builder who noticed people were sleeping through the daylight on summer mornings. He proposed shifting the clocks forward to help everyone make better use of the daylight and the 'Summer Time Act' was passed by Parliament in 1916."

Words above from article seen here

As regular readers know, this blog is presented in a magazine style. 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

It's the 1st of March 2025

~ Happy March 2025 ~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, a break with tradition, which I hope you are enjoying because the first of each month will feature a lower carb recipe starting with the first letter of that particular month ... so here we go as it's now March and the third month of the year!

M is for ? can you guess ?

Yes, I am talking about mushrooms !

Mushrooms are a type of fungi. There are many different varieties, including those that can be picked in the wild, as well as cultivated mushrooms that are generally sold as buttons, cups or flats according to age. Large flat (Portobello) mushrooms have more flavour than young buttons, and chestnut mushrooms tend to have a slightly stronger taste and firmer, meatier texture than ordinary white ones.

A recipe you may enjoy that features mushrooms is

Mushroom Bourguignon

This vegan/vegetarian casserole is full of rich flavour

and quicker to make than the traditional beef bourguignon.

As stated above, this casserole is full of rich flavour and is much quicker to make than the traditional beef bourguignon, however, if you would like to make a beef bourguignon please see recipe here

Ingredients

Serves Two
1½ tsp olive oil
3 shallots, peeled, quartered and layers separated
1 large carrot, peeled and cut into slices on an angle
100g/3½oz button mushrooms, quartered
50g/1¾oz chestnut mushrooms, quartered
3 Portobello mushrooms, roughly chopped
7 fresh thyme sprigs, leaves only, or 1½ tsp dried thyme
3 garlic cloves, finely chopped
150ml/¼ pint fruity vegan red wine
200ml/7fl oz vegetable stock
2 bay leaves
1 tbsp tomato purée
1 tsp yeast extract
1 tbsp cornflour, or plain flour
salt and freshly ground black pepper

Instructions
1. Heat the oil in a heavy-based saucepan over a medium heat. Add the shallots and carrot and fry gently for 5 minutes.
2. Add all the mushrooms and most of the thyme and cook for 5–6 minutes. Add the garlic and fry for a further minute.
3. Add the wine and bring to the boil. Simmer for 2 minutes, then turn the heat down and add the stock, bay leaves, tomato purée and yeast extract and stir. Sift in the cornflour and ½ teaspoon salt and whisk in well.
4. Cook for 7–8 minutes, then season with salt and pepper and add the rest of the thyme if preferred.
5. Serve with  mashed swede/rutabaga, or creamy mashed potatoes or a crunchy slice of crusty bread.

Recipe Tips

You don’t need to splash out on expensive wine to make a beautiful pot of bourguignon. Buying seasonal mushrooms will help keep costs down and you can substitute the fresh thyme for dried if needed.

From an idea seen here

Oh, and in case you missed January and February's posts you can see them here and here

~ happy meteorological spring, more about this tomorrow ~

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

Weather News : What's the difference between mist and fog?

Recently it has been lovely to see sunshine in many areas of the UK, it is so uplifting isn't it. However, in the forecast for today some areas of the UK may experience fog, indeed where you live perhaps you have been experiencing a lot of fog or mist? During both the autumn and winter months, in the Northern Hemisphere, many of us do and we often hear "fog and mist come up a lot in weather forecasts. They can affect visibility, so it's important that people know when to expect this kind of change in weather, as it can impact things like driving, flying and travelling by boat.

So what is the difference between mist and fog?
And how can people stay safe when it is around?
Read on to find out...

What causes mist and fog?
On a cold day, if you breathe out, you will probably form your own cloud. This is made of the water vapour from your breath, causing droplets. It is the same way clouds in the sky are formed.

Fog and mist are also both caused by the suspension of water droplets. They are a bit like clouds on the ground and often form after rain when there is a lot of water vapour around. When the ground cools down, so does the air near it. When air cools down, invisible water vapour changes into water droplets – called condensation. These water droplets form clouds which we can see on the ground, restricting our visibility.

What is the difference between mist and fog?
By international agreement, particularly for airports and flights, fog is the name given when you can see less than 1000m ahead of you (just over half a mile).

Mist is when a person can see more than 1000m and up to 8km (just under 5 miles) when looking out to the horizon. So, if they can see further than 8km, it wouldn't be classed as mist or fog.

Because mist isn’t as thick as fog, it can disappear quicker.

How to stay safe in fog
Heavy fog can affect all sorts of transport because when you can't see clearly, it can be dangerous. Sometimes planes can be delayed by fog, as if it is thick, it can be difficult to take off or land.

For people driving, there are special lights that help people to see as well as be seen by other drivers.

Ships, boats and ferries can also get into difficulty when there is fog. Lighthouses give off a strong beam of light to help show where the land is when the weather is misty or foggy. Fog horns are also used by ships to warn other boats that they are nearby.

The Royal National Lifeboat Institution (RNLI) has advice for people out at sea. The charity says people should check the weather forecast throughout the day (not just the moment before setting off), especially if there is a temperature change.

They should make themselves visible and use fog signals.

If you are planning on going hiking or cycling, it is always a good idea to wear bright reflective clothing so you can be seen if it gets foggy."

Words and image from article here

~ xxx oooo xxx ~

Whatever the weather is like where you are, do take care. If it's hot remember to keep hydrated ... if like me when the weather is not too suitable to go out, then stay in and perhaps enjoy a cuppa. I even enjoy a cuppa when the weather is fine and I've been out walking. The important thing is to stay safe and stay well.

Whatever your plans are today, I wish you a good one.

All the best Jan

Meatball, Lentil and Cabbage Hotpot : Comforting and Warming

This comforting, warming and tasty hotpot recipe comes from 'Sainsbury's' so uses a lot of their own items. It is simple to create, because it uses their own ready-made meatballs. However, as with most recipes, little tweaks and subtle changes can be made to better suit you ... i.e. you may prefer to make your own meatballs, and sauce - or use a different brand!

Ingredients
Serves Four
1 tbsp oil
560 g ready-made beef meatballs with tomato sauce and Parmesan

1 onion, finely chopped
1 garlic clove, crushed
1 tsp smoked paprika, plus an extra pinch to garnish
390 g carton chopped tomatoes with basil and oregano
500 ml beef stock
120 g dried green lentils
14 g fresh flat-leaf parsley, chopped, plus extra to garnish
0.25 Savoy cabbage, shredded
1 courgette (zucchini), trimmed, halved horizontally, and cut into crescents
4 tsp 50% (less fat) crème fraîche

Method
1. Heat the oil in a large pan over a medium heat. Add the meatballs and cook for 10 minutes, turning, until brown all over. Remove from the pan and set aside.
2. Add the onion, garlic and paprika to the pan and cook for 5 minutes, until the onion is soft. Return the meatballs to the pan with the tomatoes, stock, lentils and sachets of sauce and Parmesan from the meatball pack. Turn up the heat and boil for 10 minutes. Reduce the heat and simmer, covered, for 20 minutes, until the lentils are tender.
3. Stir in the parsley, cabbage and courgette, and cook for 10 minutes. Serve with the crème fraîche sprinkled with the extra paprika and a scattering of parsley.

Sit down and enjoy.

Meals like this really lend themselves to the white bowl type serving dish as seen in the picture above.

This makes a great Friday night ... end of week dish. Or indeed you may prefer to make and enjoy it over the weekend. The choice as ever, dear reader, is yours.

Each serving provides
23.2g carbohydrate 6.3g fibre 35.4g protein 25.5g Fat
Original recipe idea can be seen here

If you would like a recipe for meatless meatballs see here

~ some daffodils to brighten your day ~

As regular readers know:-

This blog brings a variety of articles, studies etc. plus recent news/views and recipe ideas, something for everyone to read and enjoy.

Please note, not all recipes 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 ?

Time for a mid-week 'Did You Know' post ... 

1. The British Pound is the world’s oldest currency still in use at 1,222 years old. The pound has been an identity as a symbol of British sovereignty.

2. When we are born, the only innate fears we have are the fear of falling and the fear of loud sounds. All other fears are learned.

3. While dinosaurs roamed the earth, they lived on every continent, including Antarctica.

4. The longest unbroken alliance in world history is between England and Portugal. It has lasted since 1386 and still stands today.

5. By applying even pressure to an egg, it is nearly impossible to break the shell by squeezing it... and talking of eggs have you tried these Egg Muffins? Simply delicious for breakfast, lunch or supper ... more details here

I hope you enjoyed these five facts - did you know any of them?
Do please share your thoughts in the comments.

~ enjoy these last few days of February ~

This blog is presented in a magazine style - 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, more about that here,  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

Two For Tuesday ... recipe suggestions

It's Tuesday already and today I share two recipe suggestions you may like to try

Cheese and Onion Pork Chops

Enjoy (British) pork with melted Cheshire cheese and a kick of English mustard.

This is such an easy dish, could become a favourite!

Ingredients

Serves Four

4 pork chops

2 tsp olive oil

1 tsp English mustard

4 tbsp. caramelised onions, from a jar (make your own if preferred)

50g Cheshire cheese, grated

1 tsp thyme, chopped

More Details here

Lentil Shepherd's Pie

a vegan recipe,

but even if you are not vegan, you may enjoy this dish!

Ingredients

you will need a baking dish, roughly 25 cm x 30 cm

800 g sweet potatoes

1 small onion, diced

1 carrot, diced

3 cloves of garlic, crushed

2 sticks of celery, diced

1 tbsp. ground coriander

1 tbsp. olive oil

½ a bunch of fresh thyme

350 g mushrooms, chopped

12 sun-dried tomatoes, chopped

2 tbsp. balsamic vinegar

2 cups organic vegetable stock

400 g pre-soaked lentils, drained and rinsed

400 g pre-soaked chickpeas, drained and rinsed

Handful of fresh, flat-leaf parsley

2 sprigs of fresh rosemary

1 lemon

30 g almonds, crushed

More details here

~ wishing you a happy day ~

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

All the best Jan

DIABETES NEWS : 'One in five UK adults living with diabetes or pre-diabetes as diagnoses reach all-time high'

One in five UK adults living with diabetes or pre-diabetes as diagnoses reach all-time high

One in five UK adults are living with diabetes or pre-diabetes as diagnoses have reached an all-time high, new data shows... and may well be the same where you live!

Charity Diabetes UK called this a “hidden health crisis” and urged the government to act immediately. Some 4.6 million people are now diagnosed with the condition, compared to 4.4 million a year ago.

This includes about 8 per cent with type 1 diabetes, which happens when a person cannot produce insulin, a hormone that helps the body turn glucose into energy.

Some 90 per cent have type 2 diabetes, which happens when the body does not use insulin properly, while 2 per cent have different and rarer forms of the condition. A further 1.3 million are estimated to be living with undiagnosed type 2 diabetes.

Diabetes UK estimated a further 6.3 million people are living with non-diabetic hyperglycaemia, some of whom do not know they have the condition. More commonly known as pre-diabetes, the condition causes higher than normal blood sugars and if untreated can develop into type 2 diabetes.

The chief executive of the charity, Colette Marshall, said: “These latest figures highlight the hidden health crisis we’re facing in the UK and underline why the government must act now.

“There must be better care for the millions of people living with all types of diabetes, to support them to live well and fend off the risk of developing devastating complications.

“With more people developing pre-diabetes and type 2 diabetes at a younger age, it’s also critical that much more is done to find the missing millions who either have type 2 diabetes or pre-diabetes but are completely unaware of it. The sooner we can find and get them the care they need, the more harm we can prevent.”

An open letter to the government from the charity called for those who are living with undiagnosed diabetes to be urgently identified, along with more investment in prevention programmes which promote lifestyle changes.

Separate NHS data (see here) released late last year also showed that between 2016-2017 and 2022-2023, there was a 54 per cent increase in the number of people aged up to 25 diagnosed with type 2 diabetes.

Dr Dulmini Kariyawasam, clinical lead for diabetes at Guy’s and St Thomas’ NHS Foundation Trust, said the growing rate of type 2 diabetes among young people was “alarming”, particularly given the long-term harms it could have.

She said young people with type 2 diabetes were more likely to get cardiovascular disease and other complications, and research shows those aged under 40 have a significantly shorter life expectancy than their non-diabetic peers.

Younger people were also less likely to access adequate healthcare for their condition, she said, and in interviews with those patients, her team discovered they felt a “huge stigma” with their diagnosis.

“They felt that they’ve done it to themselves, or it’s their fault, so that makes them access healthcare less,” Dr Kariyawasam said.

The trust has launched a trial programme involving eligible young people from Lambeth and Southwark, providing services better tailored to the needs of under-25s with the help of the young people affected.

“For our local population, young type 2 [diabetes] is a really growing problem. So we wanted to look at how can we do things differently,” she said.

Guy’s and St Thomas’s NHS Trust, in collaboration with King’s College Hospital, set up two clinics specifically for young people, working with a varied team of health specialists.

Diet and exercise are also important parts of the programme, improving patients’ relationship with food, teaching them diabetes-friendly versions of their favourite cultural dishes, and helping them build exercise into their daily lives.

“One thing we’ve tried to do is not just manage diabetes, [but] actually instigate a lifestyle change,” Dr Kariyawasam said.

Daniel Akinmade was diagnosed with type 2 diabetes when he was 15. While he said his initial treatment and education around his condition was helpful, he felt he was struggling so he joined the pilot programme last year.

“I didn’t really know all the best things for me,” he said, adding before joining the programme he was scared to check his sugar levels in public.

Mr Akinmade, now 20, has been able to take back control of his condition, to the point where he has gone from needing daily injections to having them weekly.

“Just having a group to talk to about my struggles and all the lessons that we did together helped me improve my diabetes massively,” he said.

A Department of Health and Social Care spokesperson said: “It’s extremely concerning that there are high numbers of adults living with type 2 diabetes. That’s exactly why preventative action is crucial.

“As part of our 10-Year Health Plan, we are committed to a shift from sickness to prevention to enable everyone to live a healthy life for longer.

“We are taking action to tackle type 2 diabetes-related lifestyle factors head-on, including restricting junk food advertising on TV and online.

“We are also developing a new digital NHS health check that people can use at home to understand their risk of diabetes and how to reduce it.”

Words above from article seen here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy...

But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional.

Not all recipes within 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 (more about this here) 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

Words For Sunday : Sit Quietly ...

 

I saw this here

These words are not just for Sunday ...

I do this every day ... do you?

All the best Jan

Ever wondered ...why do we yawn?

Do you sometimes find yourself yawning I know I do. I always put it down to tiredness ... but is it? Perhaps there is more to yawning? I came across this article and thought it may be of interest ...

"Many animals yawn but we are not entirely sure why. Perhaps it makes us more alert, reduces anxiety, or cools an overheating brain. Contagious yawning is even more mysterious but seems to be confined to highly social animals, which might provide a clue to its purpose.

What is yawning?
Yawning is an evolutionarily ancient reflex that we share with lots of animals – not just mammals but also birds, reptiles and fish. Humans begin yawning in the womb at around 11 weeks gestation. However, we don’t feel the urge to yawn when other people do until around four or five years old.

This indicates that there are two types of yawning – spontaneous and contagious – each requiring a separate explanation. Although we have some promising ideas, yawning is still something of a puzzle.

We tend to think of yawning as a sign of being tired or bored. That probably explains the popular perception that it is a way to get more oxygen into the blood to increase alertness. However, when psychologist Robert Provine at the University of Maryland, tested this idea he found it didn’t stand up – people were just as likely to yawn when breathing air high in oxygen.

A closer look at when people yawn suggests another explanation. It turns out that most spontaneous yawning actually happens when we are limbering up for activity such as a workout, performance or exam, or simply when we wake up. That has led to the idea that yawning helps us gear up by increasing blood flow to the brain. How exactly that might work is not clear, but it does fit with the observation that some fish yawn in anticipation of a fight.

Another possibility is that yawning cools the brain. This idea emerged from the observation that people yawned far less when their heads were cooled by cold packs. Temperature regulation is crucial for physiological performance. It is controlled by a brain region called the hypothalamus, and involves production of adrenaline and cortisol, hormones that increase alertness and help us deal with stress. That might also explain why people often yawn when feeling anxious – as do monkeys.

Why is yawning contagious?
Explaining contagious yawning is even trickier. Apart from humans, the only other species known to catch yawns from one another are chimps, dogs (which can be infected by human yawns), the wonderfully named high-yawning Sprague-Dawley rat, budgerigars and lions, who appear to use yawning to send signals to the rest of the pride.

These animals are all very sociable, which suggests contagious yawning might have something to do with empathy, or at least a tendency to mimic and synchronise actions with others, a foundation of empathy. But whether contagious yawning helps us build social relationships is another matter. It could simply be a by-product of the way we and other highly-social animals instinctively respond to others."
The above words and picture from article here

I do find yawning is contagious - do you?
The other strange thing I found that I was yawning after I'd typed out these words ... I do hope you are not yawning after reading it!

Perhaps a pick me up tea or coffee will help, with a nice almond and orange low carb biscuit, see recipe details here

As regular readers know, this blog is presented in a magazine style. 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

Fish ... is it in your menu plans ?

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Fish is delicious and easy to prepare, for this reason, it should be relatively easy to incorporate it into the diet. Eating fish 1-2 times per week is considered sufficient to reap the benefits. If possible, choose wild-caught fish over farmed. Wild fish tends to have more omega-3's and is less likely to be contaminated with harmful pollutants. That being said, even if eating farmed fish, the benefits still far outweigh the risks. All types of fish are good for you. Do you include fish in your menu plans?

Searching for some fish recipe ideas?

Here are three you may like to try

Individual Fish Pies - Low Carb, Dairy Free and Tasty

this recipe uses coconut milk and coconut butter

a dairy-free alternative

more details here

Thai Fish Parcels

Simply wrap cod, spinach and peppers in baking paper

with a drizzle of fragrant ginger and lime dressing and bake in the oven

more details here

Red Peppers Stuffed With Cod and Tomatoes

consider using haddock or pollock if preferred

more details here

If you are not a fish lover how about this recipe suggestion

Rustic Ratatouille, so tasty and so colourful, more details here

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

All the best Jan

It's Wednesday ... have a happy and enjoyable day

Happy Wednesday, it's the middle of the week! Where do the days go?

I'm doing a little food shopping today,

and then I thought it would be nice to enjoy a bowl of

 

Tomato Soup with onions, carrot and celery

recipe/more details here

~ I wish you a happy and enjoyable day ~

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

Dancing and it's five surprising health benefits !

Five surprising health benefits of dancing

A new study by Northeastern University in Boston, Massachusetts, has found that just 20 minutes of dance each day could help you hit the recommended exercise target.

The research, which involved 48 participants aged 18-83, looked at oxygen intake and heart rate measurements during five-minute bursts of dance, and it found that all adults were able to reach a health-enhancing level of activity.

Participants were also told that it didn’t matter which genre of dance they chose, the intensity level – or even the setting in which they did it. Rather, the point of the study was to see if there were easier ways to stay active.

"Dance is a really accessible form of physical activity that people can do, even in their homes," Aston McCullough, from the university, said. "They just put on their own music and danced around."

But beyond staying active, there are many other health benefits associated with dancing. This article takes a look at five of the top perks dancing around your kitchen can offer.

1. Cardiovascular health
A study of 48,000 British people found that moderate-intensity dancing is linked to a lower risk of cardiovascular disease.

Of the sample group, dancers had a 46% lower risk of cardiovascular death compared to those who rarely or never danced.

2. Mental health
Not only can dancing help you keep fit, it has a wide range of mental health benefits. If done in a social setting, dance can help improve connections and reduce feelings of loneliness and isolation.

As dancing increases the levels of serotonin – or the "happy hormone" – it can also improve overall mood, lower stress levels and reduce anxiety.

3. Brain health
In addition to its mood-boosting effects, dancing can also promote learning, memory and navigational skills. One study suggested that a 30-minute salsa class boosted spatial working memory by 18% after just one session.

Dancing has even been linked to a lower risk of dementia, with a 2003 research paper published in the New England Journal of Medicine finding that regular dancing reduced the risk of dementia by 76%.

Other studies have also indicated that those already with dementia and Alzheimer’s may benefit from dance, showing that regular exercise helps improve the quality of life of those with the disease.

4. Therapy for Parkinson’s
Dance has also been shown to have many benefits for those with Parkinson’s. According to Parkinson’s UK, not only can it help with posture, core strength and coordination, dancing can boost confidence, allowing those with the condition to move more freely and have a sense of freedom from their disorder.

A 2024 study by the National Institute for Health and Care Research (NIHR) also suggested that ballet dancing, specifically, can improve the symptoms of Parkinson’s.

Aleksandra Podlewska, one of the main researchers for PD-Ballet, said: "With conditions like Parkinson's, we currently don't have any pharmacological interventions to stop the progression. What we do know, however, and that's where it gets really exciting, is that Parkinson's progresses slower in people who do any type of exercise. And people who exercise more throughout their lifetime are less likely to develop Parkinson's."

5. Weight management
A scientific review published last year showed that not only is it easier to commit to a type of exercise you enjoy, dancing may be better for weight loss than other forms of exercise.

Published in scientific journal PLOS One, the paper reviewed 10 studies and found that dancing improves body mass index (BMI), waist circumference and fat mass. It also burns a significant amount of calories while promoting muscle strength and growth.

Words above taken from article seen here

'Let's Dance'

Launched on the 8th of February, please see more details here states its aim is to get the UK dancing. Let’s Dance is a national campaign to inspire everyone in the UK to embrace dance as a way to improve their health, connect with others, and have fun. Founded by Angela Rippon CBE, the campaign is supported by leading organisations including the Sport and Recreation Alliance, NHS, and Parkinson’s UK. Its mission is to get more people dancing together, regardless of age, fitness level, or experience.

On the 2nd of March 2025 there will be a national day of dance, and you can read more about it here

--- xxx oooo xxx ---

Did someone ask "will you be dancing Jan?"

Well I may just put some music on and move ... I don't think I'd call it dancing LOL 😍

I think any movement/exercise/dance is important. Of course, how each of us choose to do this is a personal choice and our age and any health concerns must always be taken into account. Just remember, any motion/movement is good 😊 do please share your thoughts in the comments section.

Related Post

Motion Is Lotion - Why Moving Your Body Is So Important - read it here

Please be aware 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