Parsley : Rich in Nutrients and Health Benefits

Autumn Enloe MS RD LD writes:
"Parsley is a popular herb often used in American, European, and Middle Eastern cooking. It’s commonly used to elevate the flavour of dishes like soups, salads, and fish recipes. Aside from its many culinary uses, parsley is highly nutritious and has been shown to have many powerful health benefits. This article reviews parsley and how this impressive herb may benefit your health.

Rich in Nutrients

Parsley contains several important nutrients, such as vitamins A, K, and C. It’s also a good source of the minerals calcium, iron, magnesium, and potassium.

May Improve Blood Sugar
Elevated blood sugar levels can increase your risk of conditions like diabetes or metabolic syndrome. Some rat studies found parsley to effectively reduce blood sugar levels.

Can Benefit Heart Health
Parsley contains carotenoid antioxidants and vitamin C — both of which have been shown to benefit heart health.

May Aid Kidney Health
Parsley may help keep your kidneys healthy by fighting inflammation and reducing high blood pressure and your risk of kidney stones.

Other Potential Benefits
Parsley has antibacterial properties and may help support bone health, boost your immune system, and enhance liver health.

Easy to Add to Your Diet
Parsley is a versatile herb that’s easy to add to many dishes.

Here are some ways to add parsley to your diet:
Use as a garnish on pasta or soups.
Chop and add to salads.
Use in egg bakes or frittatas.
Make a pesto with pine nuts, olive oil, Parmesan cheese, and fresh parsley.
Add to smoothies for a nutrient and flavour boost.
Use on homemade pizza.
Add to homemade bread.
Use in homemade juices.
Add flavour to sauces, soups and stews.
Incorporate into marinades and dressings.
Use to flavour fish, poultry, and meat dishes.

How to Store Parsley
To best store:
Fresh parsley, you first need to remove the bottom of the stem. Do not rinse. Fill a glass or jar halfway with water and place the stem ends into the water. If you keep the plant in the refrigerator, it’s best to loosely cover it with a plastic bag. Otherwise, parsley can be kept at room temperature. Change the water every couple of days and discard the herb once the leaves start turning brown. This way, your herb may stay fresh for up to two weeks.
Dried parsley, can last in an airtight container in a cool, dark environment for six months to one year.

The Bottom Line
Rich in antioxidants and nutrients like vitamins A, K, and C, parsley may improve blood sugar and support heart, kidney, and bone health. What's more, this herb can easily be added to many tasty dishes. Parsley stays fresh for up to two weeks, whereas dried parsley may last up to a year. Adding parsley to your diet can boost your health while adding flavour to your favourite recipes."

The above is only a snippet of Autumn's article, read it in full with all related links here

I wonder do you like parsley? Do you use it in your recipes?

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

Courgette / Zucchini Linguini with Basil Pesto : Healthy : Low Carb

Sharing a recipe by Rachel Morrow, she writes "Are you someone who tries and tries to be healthy but can’t get enough pasta? This recipe is for you. This greened-up take on a traditional dish will hit all the right spots, so stock up on those veggies and let’s get cooking.

Serves: 2
Yield: 3 cups
Preparation time: 10 minutes
Cook time: 5 minutes

Ingredients
4 medium courgettes / zucchini
1 1/2 teaspoons extra virgin olive oil
2 cups baby spinach
Pinch of unrefined sea salt and black pepper
2 tablespoons Cashew Hemp Basil Pesto
1 cup cherry tomatoes, halved
2 tablespoons hemp seeds

Method
1. Spiralize the courgette/zucchini into noodles, or use a peeler to make ribbons.
2. Heat the oil in a large frying pan over medium heat.
3. Lightly fry the courgette/zucchini, spinach, salt, and pepper and stir until the spinach has wilted, about 1 to 2 minutes.
4. Remove from the heat, and add the Cashew Hemp Basil Pesto and tomatoes.
5. Sprinkle with the hemp seeds before serving."

Enjoy ...
If you need help with weight/measurement conversion see here

Have you made or tried Courgette / Zucchini Fritters? See details here

~ enjoy your day ~

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

All the best Jan

Did You Know : Five Fun Facts About Ice Cream!

 

For some of us here in the UK we have been enjoying dry, sunny weather. I was fortunate to meet up recently with some of the younger generation of the family and their little ones. It was a lovely time and I came away with yet more wonderful memories to cherish.

The idea about this 'Did You Know' post actually came from one of the little ones as she tucked into a delicious looking strawberry ice-cream ... my choice was of course a cup of tea ... but ice cream I thought! Yes, let's look up some interesting facts, so here are five 😊  

1. Ice cream has Chinese origins! The cold, creamy treat we know today was invented in China and brought over by Marco Polo in the 13th century.

2. The first ice cream parlour in America opened in New York around 1790. Later, during Prohibition, in the 1920s, ice cream parlours replaced many bars and saloons as places to gather and listen to music.

3. New Zealand consumes the most ice cream per capita in the world, at a whopping 7.4 gallons (28 L) per person every year!

4. Ice cream was freeze-dried for astronauts starting with the Apollo missions.

5. Ice cream is a significant source of vitamins A and B-12, but of course Ice cream is generally high in carbs and sugar, so maybe a bowl of broccoli could be better than a bowl of ice cream!

... and of course mentioning ice cream there is a lower carb (sugar free) vanilla version you may wish to try when your weather turns warm, see it here

Do please share your favourite flavour ice-cream in the comments section.

Did you know any of these facts?

This blog is presented in a magazine style, and 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 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

Leek, celery and gruyère gratin ... tastes so good, very enjoyable

I do enjoy Gratins, they taste so good and can work well either as a side dish or a main course. This recipe goes well with a Sunday Roast Dinner, but can be enjoyed any day of the week ...

Ingredients

Serves Six
750g (1½lb) leeks, trimmed and cut into chunks
6 sticks of celery, chopped
400ml (14fl oz) vegetable stock
100ml (3½fl oz) half-fat crème fraîche
nutmeg, grated
25g (1oz) breadcrumbs
100g (3½oz) Gruyère, grated

Method
1. Preheat the oven to gas 7, 220ºC, fan 200ºC. Boil the vegetables for 5 minutes, drain and put in an ovenproof dish.
2. Mix together the vegetable stock, crème fraîche and nutmeg. Season.
3. Pour the creamy mixture over the vegetables, cover in foil and bake for 25 minutes, then remove and set aside.
4. Remove the foil from the vegetable dish and sprinkle with breadcrumbs and cheese. Cook for another 20 minutes until the topping is golden and crispy.

Nutrition Per Serving
Carbohydrate 8.9g Protein 8.2g Fat 7g Fibre 4.3g

Tips
If you do not have any leeks, try using spring onions (scallions) or white onions instead.
If you need a substitute for gruyère cheese look here
From original idea here

For more gratin choices have a look 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

'Food Can Be A Powerful Medicine!'

"Is Olive Oil Better than Ibuprofen?

Food is a powerful medicine. And when it comes to the silent issue of inflammation, the choices we make in our kitchens and at the grocery store can have a profound impact on our overall health and well-being.

You might be wondering, "Why all the fuss about inflammation?" Well, think of inflammation like a fire alarm in your body. When there's an injury or an infection, it's a necessary and helpful response, sending immune cells to the rescue. This is acute inflammation, and it's crucial for healing.

However, when this "alarm" keeps sounding, even when there's no immediate threat, we're dealing with chronic inflammation. This low-grade, persistent inflammation can simmer beneath the surface for years, silently contributing to a whole host of health problems, from fatigue and joint pain to more serious conditions like heart disease, type 2 diabetes, autoimmune disorders, and even some cancers.

Ignoring chronic inflammation is like ignoring a flickering engine light in your car – it might seem okay for a while, but eventually, it can lead to a major breakdown. That's why paying attention to the signals your body is sending and actively working to reduce inflammation is one of the most empowering steps you can take for long-term health.

So, how do we put out this internal fire? The answer lies largely in the incredible power of FOOD!

Embrace these Anti-Inflammatory Foods

Think of these foods as your body's natural firefighters, packed with compounds that help to quell inflammation and support healing:

• The Berry Brigade (Blueberries, Strawberries, Raspberries, Blackberries): Bursting with vibrant colours, berries are rich in anthocyanins, potent antioxidants that fight free radicals and reduce inflammation. Add them to your smoothies, yogurt, or enjoy them in chia pots.

• Fatty Fish Friends (Salmon, Mackerel, Sardines, Tuna): These oily fish are loaded with omega-3 fatty acids (EPA and DHA), which have been extensively studied for their powerful anti-inflammatory effects. Aim for a few servings a week to reap the benefits. 

• Leafy Green Heroes (Spinach, Kale, Collard Greens): Packed with vitamins, minerals, and antioxidants, dark leafy greens are nutritional powerhouses that help protect your cells from damage and reduce inflammation. Toss them in salads, sauté them, or blend them into green smoothies.

• Olive Oil Oasis (Extra Virgin): Rich in oleocanthal, a natural compound with similar anti-inflammatory effects to ibuprofen, extra virgin olive oil is a healthy fat that should be a staple in your kitchen. Use it for dressings, drizzling, and light cooking.

• Turmeric's Golden Touch: This vibrant spice contains curcumin, a powerful anti-inflammatory compound. Add turmeric to your curries, soups, or try a golden milk latte for a warming and healing treat. Remember that black pepper enhances curcumin absorption so grind some on top!

• Ginger's Soothing Spice: With its warm and pungent flavour, ginger has long been recognized for its anti-inflammatory properties. Grate it into stir-fries, brew it into tea, or add it to your smoothies.

• Nutty Allies (Almonds, Walnuts, Chia Seeds, Flax Seeds): These are good sources of healthy fats, fibre, and antioxidants, all of which contribute to reducing inflammation. Enjoy them as snacks or add them to your meals.

• Avocado's Creamy Comfort: Packed with healthy monounsaturated fats, fibre, and antioxidants, avocados are a delicious and anti-inflammatory addition to your diet.

• Dark Chocolate Delight (70% Cacao or Higher): Rich in flavonoids, dark chocolate can have anti-inflammatory benefits. Just remember moderation is key!

Steer Clear of the Inflammatory Instigators

Just as some foods fight inflammation, others can fuel the fire. Limiting or avoiding these culprits can make a significant difference:

• Sugary Saboteurs (Soda, Candy, Processed Sweets): High sugar intake triggers the release of inflammatory messengers in the body. Reduce your consumption of sugary drinks and processed treats.

• Refined Grain Rogues (White Bread, White Pasta, Processed Cereals): These lack fibre and nutrients and can lead to rapid blood sugar spikes, promoting inflammation. Better option are whole grains instead.

• Unhealthy Fat Fiends (Fried Foods, Processed Snacks): Foods high in trans fats and saturated fats (often found in fried foods and processed snacks) can contribute to inflammation. Choose healthier fats like those found in olive oil and avocados.

• Processed Meat Mayhem (Hot Dogs, Sausages, Deli Meats): These often contain high levels of sodium, unhealthy fats, and additives that can promote inflammation. Choose lean, whole protein sources instead.

• Excessive Alcohol Exposure: While moderate alcohol consumption might have some health benefits for some, excessive intake can trigger inflammation throughout the body.

• Certain Vegetable Oils (Corn Oil, Soybean Oil, Sunflower Oil): These oils are often high in omega-6 fatty acids, and while some omega-6s are necessary, an imbalance with omega-3s can promote inflammation. Focus on olive oil and other healthier options.

Remember, taming inflammation isn't just about adding a few "superfoods" to an otherwise inflammatory diet. It's about adopting a holistic approach that prioritizes whole, unprocessed foods and minimizes those that can trigger inflammation. By making conscious choices about what you eat, you're not just nourishing your body; you're actively working to reduce inflammation, support your immune system, and protect your long-term health."

Words taken from article seen here

----  xxxx  ----

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.

Not all the recipe ideas/food suggestions within this blog, may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have ANY concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

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 Posts

'Exercise for better health - Any movement is good' - read it here
'Motion Is Lotion - Why Moving Your Body Is So Important' - 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

Mediterranean Lamb Chops : Low In Carbs

Many thanks for your comments and good wishes on my previous post. I do hope that all those readers who celebrated Easter had a happy one and also enjoyed the extended weekend break. I had a very good Easter-time celebrating together with family and having a very tasty Roast Lamb dinner on Easter Sunday.

In fact in todays' post I am keeping the flavour of lamb going and also bringing the flavours of the Mediterranean to your plate with this mouth-watering meal of lamb chops, fresh herbs, roasted veg and crumbly feta.

Ingredients

Serves Two
4 lean lamb chops or cutlets
1 tbsp, fresh mint
1 tbsp, fresh rosemary
2 cloves garlic
2 tbsp olive oil
1 small aubergine/eggplant, sliced
1 courgette/zucchini, sliced
1 red or yellow pepper, cut in large chunks
50g/2oz feta cheese, crumbled
250g/9oz cherry tomatoes

Method
1. Preheat the oven to 180C/160C Fan/Gas 5.
2. Using a pestle and mortar or wooden spoon and bowl, pound together the fresh mint, fresh rosemary and the garlic, then mix with 1 tbsp olive oil. Smear over four lean lamb chops or cutlets.
3. Place the aubergine, courgette and red or yellow pepper on to a baking sheet. Drizzle with 1 tbsp olive oil and place the lamb chops on top. Bake in the oven for 20-25 minutes.
4. Top the chops with feta cheese and add the cherry tomatoes to the pan. Cook for a further 10 minutes until the cheese just starts to brown.
5. Serve the chops with the roasted vegetables, and mixed leaf salad.

Optional Serving suggestion

Some readers may like some toasted ciabatta bread to enjoy alongside this dish, but it will increase your carbohydrate intake and may not be suitable for all.
From recipe idea seen here

Additional Reading, which may interest you
More about Lamb Chops, can be seen here

Alternative Vegetarian Recipe
Feta Cheese Stuffed Bell Peppers - see here

* Today 22nd April 2025 is World Earth Day celebrated each year since 1970

to promote environmental protection and awareness.* 

Dear reader, a variety of articles and recipe suggestions are found 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

Happy Easter Wishes 2025

image from here

~ Wishing all readers a Happy Easter ~

All the best Jan

DIABETES NEWS : New form of diabetes recognised, affecting millions worldwide

 New form of diabetes recognised, affecting millions worldwide

• A new type of diabetes, Type 5, has been officially recognised by the International Diabetes Federation.
• Unlike Type 1 and Type 2 diabetes, Type 5 is linked to malnutrition, not obesity. It affects an estimated 25 million people globally, primarily young, lean individuals in low and middle-income countries.
• It is an inherited condition caused by a genetic mutation that impairs insulin production.
• Misdiagnosis as Type 1 diabetes is common and dangerous, as excessive insulin can be fatal for Type 5 patients.

While the exact treatment is still being researched, dietary adjustments with higher protein and lower carbohydrates, along with addressing micronutrient deficiencies, are recommended.

What is Type 5 diabetes? New form of disease recognised after decades of debate. 

A new type of diabetes that’s linked not to obesity but to malnutrition has been officially recognised, decades after it was first observed in developing countries.

The International Diabetes Federation (IDF) this month officially recognised the disease as "Type 5 diabetes" or Maturity Onset Diabetes of the Young (Mody).

The rare form of diabetes is believed to affect about 25 million people globally, and is caused by malnutrition-induced low insulin production among lean and malnourished teenagers and young adults in low and middle-income households, according to reports.

The new disease, distinct from Type 1 and 2 diabetes, was officially recognised through a vote on 8 April at the IDF's World Diabetes Congress in Bangkok, Thailand following years of debate over its identification.

Meredith Hawkins, professor of medicine at Albert Einstein College of Medicine, said malnutrition-related diabetes “has historically been vastly underdiagnosed and poorly understood”.

"The IDF’s recognition of it as ‘Type 5 diabetes’ is an important step toward raising awareness of a health problem that is so devastating to so many people."

Type 5 diabetes is a rare, inherited form of the disease that develops in the early teens or 20s in people who have a genetic mutation passed from parent to child. If a parent has the affected gene, their children have a 50 per cent chance of also being carriers.

It is not caused by being obese or through lifestyle choices. Mody is estimated to affect up to 25 million people globally, mainly young men in Asia and Africa with a body mass index less than 19kg/m2, according to experts.

Nihal Thomas, professor of endocrinology at Christian Medical College in India and a member of the Type 5 Diabetes Working Group, said the disease causes pancreatic beta cells to function abnormally, which leads to insufficient production of insulin. “Due to the lack of formal recognition, this condition has been understudied and misdiagnosed,” he was quoted by The Indian Express as saying.

Mody was first described in Jamaica in 1955. Three decades later, the World Health Organization officially classified “malnutrition-related diabetes mellitus” as a distinct diabetes type, before dropping the category in 1999 due to a lack of evidence.

Patients are often misdiagnosed as having Type 1 diabetes despite the fact that providing them too much insulin can rapidly prove fatal, Dr Hawkins told Medscape Medical News.

"Malnutrition-related diabetes is more common than tuberculosis and nearly as common as HIV/AIDS, but the lack of an official name has hindered efforts to diagnose patients or find effective therapies," Dr Hawkins said.

Dr Hawkins said she first learned of malnutrition-related diabetes in 2005 while teaching at global health meeting, when doctors from multiple countries told her they were seeing patients with "an unusual form of diabetes".

"The patients were young and thin, which suggested that they had Type 1 diabetes, which can be managed with insulin injections to regulate blood sugar levels. But insulin didn't help these patients and in some cases caused dangerously low blood sugar," she said, according to Medical Express.

The patients did not seem to have Type 2 diabetes either, with is typically associated with obesity, she said, adding: "It was very confusing."

Dr Hawkins founded Einstein's Global Diabetes Institute in 2010, which began leading international efforts to uncover the underlying metabolic defects that leads to malnutrition-related diabetes. More than a decade later in 2022, Dr Hawkins and her colleagues at the Christian Medical College demonstrated that this form of diabetes was fundamentally different from Type 1 and 2.

She said people with this form of diabetes have a profound defect in the capacity to secrete insulin, which wasn't recognised before. "This finding has revolutionised how we think about this condition and how we should treat it."

Doctors worldwide are still unsure how to treat these patients, who often don't live for more than a year after diagnosis, according to Dr Hawkins.

She added that to manage Type 5 diabetes, the patients should include much higher amounts of protein and lower amounts of carbohydrates in their diet, while paying attention to deficient micronutrients. "But this needs to be carefully studied now that there is global will and an official mandate from [IDF] to do so.”

Words above taken from article seen here

Other Types Of Diabetes

While type 1, type 2 and gestational diabetes are the most common forms of diabetes diagnosis, other types of diabetes are just as important. About 1.5-2% of people live with rare forms of diabetes, which can be grouped into nine categories.

Although less common, these types of diabetes still pose a significant health threat. By understanding them, we can better support those affected by this condition.

You can read more about these other forms of diabetes using this link here

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

All the best Jan

Cheesy Low Carb Biscuits

Today, I share these easy, fluffy, cheesy, Low Carb/Keto Cottage Cheese Biscuits which are made with coconut flour and are incredibly delicious with a perfect soft inside and crusty outside from baking in a cast iron skillet. 

Ingredients

Just 2g net carbs per biscuit

2 large eggs room temperature
1/2 cup cottage cheese (4% milk fat)
1 cup mozzarella cheese shredded
1/2 cup coconut flour
1 tbsp baking powder
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp garlic powder

Instructions
1. Preheat oven to 400 degrees F. Add 2 tablespoons of butter to an 8 inch cast iron skillet and place in the oven while it preheats.
2. Place all ingredients into a food processor and process until combined and forms a dough.
3. Use a 1/3 cup measuring cup to measure 6 mounds of dough. Once oven is preheated, remove skillet and place mounds in centre of the skillet, touching one another.
4. Bake in a preheated oven for 13-15 minutes until golden brown. Remove and allow to cool for 10 minutes. I topped with a pat of butter over each roll and added back to the oven to melt butter for just a minute or two. The melted butter on top of a warm biscuit is perfection!
5. Store any leftover biscuits in an airtight container in the fridge for up to 3 days or freeze between pieces of parchment paper in a zip-lock bag or freezer container for up to 3 months. Thaw before reheating. To reheat from fridge, warm in microwave for 30 seconds then slice and toast or simply warm in toaster oven at 325 degrees for 5 minutes.

If you need help with weight/measurement conversion, see here

Air Fryer Option

Easy Air Fryer Low Carb/Keto Cheddar Cottage Cheese Biscuits.

See details here

 

Above image, recipe and more details can be seen here

~ may you continue to enjoy your April days ~

This blog brings 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 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

'Dr Richard Bernstein Has Died'

 

"Dr Richard Bernstein, at the age of 90, passed away peacefully on Tuesday, April 15, 2025. Born in 1934 in Brooklyn, New York, he was stricken with Juvenile Onset Diabetes at the age of 12. He earned an engineering degree from Columbia University and had a career in the laboratory and medical devices industry. In the early 1970s he adapted a blood glucose meter for personal use and pioneered Diabetes Home Glucose Monitoring.

Bernstein used self-experimentation to develop a regimen of glucose monitoring, diet and multiple daily insulin shots, he radically improved his own health. He enrolled in the Albert Einstein College of Medicine and graduated at the age of 48. He subsequently practiced medicine as a Diabetologist in Mamaroneck, NY until his death.

He credited his longevity and good health to tight control of his blood sugars, exercise and his low carb diet and insisted that all diabetics have the right to normal blood sugars."

When my beloved Eddie was first diagnosed with Type 2 Diabetes he bought Dr Bernstein’s book "Diabetes Solution: A Complete Guide to Achieving Normal Blood Sugars" it was so incredibly helpful and in many ways became Eddie's Diabetes Bible.

I would like to thank Dr Katharine Morrison, at Diabetes Diet Blog, for her post regarding Dr Bernstein's passing which can be seen here

May he RIP

All the best Jan

'Walnuts For Breakfast could improve brain function throughout the day'

Nuts, and in particular Walnuts improve cognition and memory and slow mental decline. You may notice, when you look at a walnut, it looks like what? It looks like the human brain. Walnuts also contain Omega-3 fatty acids so there’s double the reason to enjoy these nuts for brain health.

"Walnuts for breakfast could improve brain function throughout the day, study suggests

A healthy handful of walnuts in your breakfast could improve brain function throughout the day, a new study has shown.

Researchers at the University of Reading found that eating 50g of walnuts mixed into muesli and yoghurt improved reaction times throughout the day and led to a better memory performance later on in the day, when compared to eating an equivalent calorie-matched breakfast without nuts.

The study, published in the Food & Function journal, involved 32 healthy young adults between the ages of 18 and 30, who consumed both a walnut-rich breakfast and a matched breakfast on separate occasions.

They completed various cognitive tests while their brain activity was monitored in the six hours after eating breakfast.

Professor Claire Williams, who led the research from the University of Reading, said: “This study helps strengthen the case for walnuts as brain food.

“A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game. It's particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance."

Researchers found that while memory recall performance after two hours was worse when people ate walnuts, after six hours, the finding was reversed and walnuts outperformed the control dish.

This is the first study to examine the immediate effect of walnuts on brain function for young adults throughout a single day, building on previous research that shows how regular nut consumption improves cognitive function.

While the benefits of a walnut-rich breakfast were evident in a younger population, researchers noted that it remains to be seen whether it would also benefit older people or clinical populations, such as those with cognitive impairment or metabolic syndromes.

Recordings of brain activity suggest that walnuts may help the brain work more efficiently during challenging mental tasks, while blood samples revealed positive changes in glucose and fatty acid levels, which can influence brain function.

The researchers suggested that walnuts have a special mix of nutrients - including omega-3 alpha linolenic fatty acids, protein, and plant compounds called polyphenols - that may improve how the brain performs.

However, the researchers noted that more research was needed to fully understand how walnuts produce these beneficial effects on the brain."

Above words from article seen here

Read more about the study in the PubMed National Library of Medicine here

Do you like walnuts, I do!

You may like to see this Low Carb Muesli Cereal Recipe here

Two recipes that use walnuts (but not necessarily for Breakfast) are:-

Celeriac and Walnut Gratin - see here

Salad Aveyronnaise - see here

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

All the best Jan

Two For Tuesday ... salad recipe suggestions

It's Tuesday already and today I share two salad recipe suggestions you may like to try. Remember recipes can always be tweaked a little to suit your tastes and dietary requirements. I wish you Bon Appetit ...  

Chickpea Salad

With feta, spinach and roasted peppers, it's got flavour 😋

Ingredients
Serves Four
400g/14oz tin chickpeas, drained and rinsed
4 ripe tomatoes, chopped
2 large roasted red peppers, chopped
2 large handfuls spinach (about 100g/3½oz)
160g/5¾oz feta cheese
handful fresh basil
For the dressing
2 tbsp olive oil
1 tbsp cider vinegar
½ lime, juice only

Method

1. Combine the chickpeas, tomatoes, roasted peppers and spinach in a large mixing bowl. Sprinkle over the feta and basil leaves.
2. For the dressing, whisk the olive oil, cider vinegar and lime juice together in a small bowl.
3. Pour the dressing over the salad and gently toss the salad.

Each serving provides, per portion 

12g protein, 19g carbohydrate, 17g fat, 5.3g fibre, 1g salt 

From an idea seen here

Greek Island Salad

This colourful salad is simply delicious 😊

Ingredients

Serves Six
1.8kg roasted chicken, at room temperature
2 hearts romaine lettuces
4 tomatoes
3 spring onions (scallions)
2 ripe avocados
3 tbsp lemon juice, plus extra for squeezing
200g feta cheese
½ tsp dried oregano
½ tsp dried mint
half a bunch of flatleaf parsley
5 tbsp extra-virgin olive oil
2 tbsp black Kalamata olives

Method
1. Pull the meat from the chicken and shred it roughly. Trim the base from each lettuce, wash and dry the leaves, then roughly shred them. Cut the tomatoes into wedges. Finely slice the spring onions/scallions (using both white and green parts). 

2. Cut the avocados in half lengthways, remove the stones and peel. Cut crosswise into slices, and squeeze with lemon juice. Crumble the feta cheese with your fingers and toss it with the dried oregano and mint. Pick the leaves off the parsley and set aside.
3. Whisk the 3 tbsp of lemon juice with the olive oil, sea salt and pepper. In a large bowl, toss the chicken, lettuce, tomatoes and spring onion/scallions, then fold through three quarters of the dressing with the avocados (carefully, so the avocados don’t break up). Season with salt and pepper, then scatter over the feta, olives and parsley, and drizzle with the rest of the dressing. Squeeze extra lemon juice on top.

Each serving provides, per portion

31g protein 5g carbohydrate 42g fat 3g fibre 2.05g salt

From an idea seen here

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. If you have any food likes / dislikes, 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 Says : 'Yum these (low carb) marmalade sandwiches are good' so pleased I'm back!

'Yum these low carb marmalade sandwiches are good' so pleased I'm back!

Yes, Paddington has been recovered and repainted and is back on his bench in Newbury

Well, I'm not too sure if Paddington Bear did actually say that but I do know in the famous 2022 video he and Queen Elizabeth did show their love of marmalade sandwiches, and if you haven't seen the video please use this link here to view it.

On a positive note, I for one am so pleased that Paddington Bear is back, and if you missed my earlier post about him going missing, please read it here

If you recall the Paddington statue was ripped from a bench by two RAF Odiham engineers but has now been repaired and unveiled.

Daniel Heath, from Thornton, near Bradford in West Yorkshire, and William Lawrence, from Enderby, Leicestershire, removed part of the statue from its bench in Newbury, Berkshire, in the early hours of 2 March.

It was recovered and repainted, and unveiled by Ian Batho and Ashley Morris from Newbury Business Improvement District (BID) on the 9th April 2025. Chief executive officer Trish Willets said she was "so excited" about the return of the statue. "That fateful Sunday morning at half seven when we realised something awful had happened, we were beyond upset," she said.

She said Newbury "came together in a moment of grief".
"We had no idea that he was so, so loved by Newbury," she continued.
"It's just been amazing and we are delighted with everyone's comments."

She said the installation team worked behind the scenes "first thing in the morning, popping him back on his bench, making him all secure, polishing his little sandwich and his nose to get him all ready".

The statue was unveiled in front of an applauding crowd, including pupils from John Rankin School. As part of the unveiling, children were encouraged to write a letter welcoming Paddington back to Newbury. They can be delivered to a special post-box next to his bench until 14:00 on Wednesday.

The statue was originally unveiled in the hometown of Paddington creator Michael Bond in October 2024. It was one of dozens put up across the UK as part of the Paddington Visits trail to celebrate the film, Paddington in Peru.

Heath and Lawrence, both 22 and based at RAF Odiham in Hampshire, admitted criminal damage and were ordered to carry out unpaid work as well as pay £2,725 to cover the cost of repairs.
Words above and more including the unveiling video 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

The 2025 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… which still continues to this day. Yes, it‘s true the family are spread far and wide but we are all together in spirit for this event, and I know texts, emails and phone calls will be made as the Boat Race finishes later today.

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 Sunday 13th April 2025 as this years boat race is due to start ... and the family will have so many fond memories of years gone by.

Will the water of the River Thames be calm or choppy? Will it be Oxford or Cambridge who takes the coveted 170th title? I hope the stretch of water between Putney and Mortlake will see a great race. The first race took place on 10th June 1829 in Henley on Thames, following a challenge between old school friends, since the second race in 1836 the contest has always taken place in London, except during Covid when it took place 'behind closed doors' in Ely, Cambridgeshire. So many followers (estimated 250,000) do flock to the River Thames with their families to be part of the event and to enjoy the wonderful atmosphere, while more than 5 million people watch the event on television... me included!

The race is due to start at 14.21 Sunday 13 April 2025, and I will edit the post later with the winners!

these are old photographs showing a win

for Oxford above

and Cambridge below

* post edit *

Cambridge won both the mens and ladies race 2025

After the Boat Race I think an early evening dinner of

Chicken Drumsticks Simply Baked

may be enjoyed, a delicious low carb recipe, details here

~ Enjoy your Sunday ~

A variety of posts, 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

Coming Over To Say Hello !

Hello, I've come over to see you.

I saw this lovely horse here

and like me

 I'm sure he would also like to wish you a good weekend

All the best Jan

Vitamin D : The Sunshine Vitamin

Did you know:

Vitamin D is the sunshine vitamin that has been produced on this earth for more than 500 million years - more details here.

"Vitamin D helps regulate the amount of calcium and phosphate in the body.

These nutrients are needed to keep bones, teeth and muscles healthy.

A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

UK NHS Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year.

There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19). But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.

Good sources of vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.

The body creates vitamin D from direct sunlight on the skin when outdoors.

But between October and early March we do not make enough vitamin D from sunlight.

Vitamin D is also found in a small number of foods.
Sources include:

• oily fish – such as salmon, sardines, herring and mackerel
• red meat
• liver (avoid liver if you are pregnant)
• egg yolks
• fortified foods – such as some fat spreads and breakfast cereals

Another source of vitamin D is dietary supplements.

In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.

How much vitamin D do I need?
From about late March/early April to the end of September, the majority of people should be able to make all the vitamin D they need from sunlight on their skin.

Children from the age of 1 year and adults need 10 micrograms (mcg) of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.

Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.

A microgram (mcg) is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).

Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.

Should I take a vitamin D supplement?

Advice for adults and children over 4 years old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.

But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.

You may choose not to take a vitamin D supplement during these months.

People at risk of vitamin D deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

• are not often outdoors – for example, if they're frail or housebound
• are in an institution like a care home
• usually wear clothes that cover up most of their skin when outdoors

If you have dark skin – for example you have an African, African-Caribbean or south Asian background – you may also not make enough vitamin D from sunlight.

You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

Advice for infants and young children
The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:

• breastfed
• formula-fed and are having less than 500ml (about a pint) of infant formula a day, as infant formula is already fortified with vitamin D

Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.

You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies and supermarkets.

Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.

What happens if I take too much vitamin D?
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart.

If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.

Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.

Children aged 1 to 10 years should not have more than 50 micrograms (2,000 IU) a day. Infants under 12 months should not have more than 25 micrograms (1,000 IU) a day.

Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.

If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.

You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you're out in the sun for long periods to reduce the risk of skin damage and skin cancer."

Above words taken from site here

Related Post

'How does vitamin D help our bones? Here are five foods that contain it' - see here

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

All the best Jan