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

Brussels Sprouts and Cheddar Cheese Soup : Vegetarian : Gluten Free

You may have read in my recent post 'High-fibre foods that are low in carbs' here that Brussels Sprouts are indeed one of these foods, so I thought it a good idea to feature a tasty recipe suggestion that includes Brussels Sprouts!

Brussels sprouts are rich in many valuable nutrients, and not just to be enjoyed at Christmas. These 'mini cabbages' have a nutty, distinct flavour but they are seen as "The quintessential Christmas dinner veg. Brussels sprouts are thought to have been cultivated in Belgium in the 16th century - hence the name. Although they're related to cabbage - they even look like a miniature, compact version - they have a sweet, nutty flavour. They grow in multiple rows along a thick, central stalk. If you can buy them still attached to their long central stalk, so much the better - they'll keep fresh for longer that way.

Now onto the recipe, it's one I have featured before, and you don't need to be a Sherlock Holmes, or Agatha Christie to see where this rather lovely recipe idea for soup came from, yes, Sainsbury's magazine! It really is the perfect way to use up leftover sprouts, but don't worry if you have none leftover - see the kitchen secret tip below!

Ingredients

Serves Four
Ready in approx. 35 minutes
6g carbohydrate per serving

a splash of olive oil, plus extra for drizzling
2 medium onions, chopped
300 g cooked Brussels sprouts
2 garlic cloves, crushed
650 ml vegetable stock
4 tbsp single cream
100 g mature cheddar, grated, plus extra to serve

Method
1. Heat the oil in a medium pan and fry the onions over a medium heat until soft, 8-10 minutes. Meanwhile, roughly chop half the sprouts and cut the rest into halves or quarters, depending on size.
2. Add the garlic to the pan and stir-fry for 1 minute, then add the chopped sprouts and stock, cover with a lid and bring to the boil. Take the pan off the heat and leave to cool slightly.
3. Purée the soup. Stir the cream, remaining sprouts, cheese and some seasoning into the pan and simmer for 2-3 minutes or until the cheese has melted. Serve with a drizzle of olive oil and a scattering of extra cheese.

Kitchen secret 

If you love sprouts so much you don't have any leftovers, simply cook raw sprouts in boiling salted water for 8-10 minutes, or until tender.

Enjoy ... 😋

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

High-fibre foods that are low in carbs ... here are fifteen!

Franziska Spritzler at Diet Doctor site writes:

Top 15 high-fibre, low-carb foods
How can you get the benefits of fibre while staying keto or low carb? Choose from our list of 15 keto-friendly, high-fibre foods, which includes the amount of fibre and net carbs (total carbs minus fibre) per serving.

Avocado
Although it’s often grouped with vegetables, the avocado is technically a fruit. However, this fruit is high in fat, with a creamy texture and mild flavour that’s neither sweet nor sour.

Broccoli
Broccoli belongs to the family of cruciferous vegetables, which includes Brussels sprouts, cabbage, and cauliflower. Broccoli provides several important vitamins and minerals, such as vitamin C and potassium.

Blackberries and raspberries
Fruit usually isn’t a great fit for a ketogenic diet because most types are high in carbs. Berries are a delicious exception that can be enjoyed in small amounts occasionally, even on a strict keto diet. Which kinds are highest in fibre? Blackberries and raspberries, which are also the berries lowest in net carbs.

Asparagus
Asparagus is a popular vegetable with a delicate taste and texture. It’s also filling and a good source of the B vitamins and vitamin C.

Chia seeds
Chia seeds are a unique seed that forms a gel when combined with liquid. Chia seeds are an excellent keto-friendly source of fibre. Two tablespoons (28 grams) provide 10 grams of fibre and 2 grams of net carbs.

Macadamia nuts
Macadamia nuts are a favourite among keto and low-carb enthusiasts. Although eating macadamias may feel indulgent, they’re a nutritious food that’s not only low carb but may help lower LDL cholesterol.

Leafy greens
Spinach, kale, and other leafy green vegetables are staples of most low-carb diets. In addition to being rich in nutrients and widely available, they may help you feel full. Whether you prefer your greens sautéed, creamed, or steamed, they’re a great way to boost your fibre intake while keeping carbs low.

Brussels sprouts
Brussels sprouts are another member of the cruciferous vegetable family. They’re rich in vitamin C and have an earthy taste that many people love.

Artichokes
Fresh artichokes take a bit of time to prepare and eat, but their delicious flavour is well worth the effort. Artichoke hearts are easy to find in cans (usually packed in water) or preserved in jars of oil. Like other vegetables on this list, artichokes, whether fresh or preserved, provide several vitamins and minerals. What’s more, they’re an excellent source of fibre.

Hazelnuts
Hazelnuts are another nutrition-packed nut that contains very few carbs.

Green beans
Green beans are technically considered legumes. However, they contain far fewer carbs than most other legumes, such as beans and lentils.

Pecans
Pecans are prized for their buttery taste and delicate texture. Like other nuts, research suggests they may improve some heart health markers. Pecans are among the lowest in net carbs of all nuts, and they’re rich in fibre to boot.

Dried coconut
Coconut is a tasty tropical fruit that’s high in fat, including saturated fats called medium-chain triglycerides. Unlike banana, pineapple, and other tropical fruits, coconut is low in carbs and isn’t very sweet. In its dried form, it’s also quite high in fibre.

Flaxseed
Flaxseed, also known as linseed, is often used in low-carb baking to mimic the texture of wheat flour and other high-carb ingredients. It’s received its share of controversy because, like soy, it contains isoflavones. However, overall, flaxseed appears to have neutral to beneficial effects on health, when consumed in small amounts. We (Diet Doctor) recommend that you limit your daily intake to a maximum of two tablespoons of ground flaxseed. Two tablespoons (14 grams) of ground flaxseed have 4 grams of fibre and 0.2 gram of net carbs.

Psyllium husk
Psyllium husk is well known for its laxative properties. It’s the active ingredient in many products designed to relieve constipation, such as Metamucil. Like flaxseed, it’s often used to give low-carb and keto baked goods a texture similar to high-carb favourites, including bread. Psyllium is extremely high in fibre. One tablespoon (10 grams) of psyllium husk powder provides 8 grams of fibre and slightly less than 1 gram of net carb. When taking psyllium powder as a laxative, it’s important to mix it with plenty of water, as taking it alone can be a choking hazard. However, when combined with other ingredients and baked into low-carb recipes, psyllium doesn’t pose this risk.

High fibre + low carb = a winning combination
For some people, dietary fibre can be beneficial for health. Yet whole grains, beans, and other high-fibre foods don’t work well for a low-carb lifestyle.

The good news is that you needn’t sacrifice fibre to stay keto/low carb.

By choosing fibre-rich foods that are also low in carbs, you can get the best of both worlds.

The above is a snippet from Franziska's article, read it in full with all research links here

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

All the best Jan

Happy Valentines Day 2025

It's Valentines Day 2025

and I wish you a very

~ Happy Valentine's Day~

perhaps you would like a slice of

Red Velvet Cake

see this lower carb recipe here

All the best Jan

Vegetables, a little about them, do you enjoy them?

What are vegetables?

Speaking from a botanical or gardening point of view, vegetables are the leaves, stems or roots of plants. However, many non-sweet fruits are commonly considered vegetables for eating or cooking purposes.

Different types of vegetables
Vegetables can be broadly classified into four categories:

1. Above-ground vegetables: greens (spinach, lettuce, chard, etcetera), cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, kale, et cetera), bulbs (onions, garlic) and fungi (mushrooms).

2. Below-ground/root/starchy vegetables: beets, carrots, parsnips, rutabagas, (swede), turnip, yams, potatoes, sweet potatoes etc.

3. Gourds: pumpkins, hard-shelled squashes and other winter squashes.

4. Technically fruits but treated like vegetables: avocados, olives, bell peppers, eggplant/aubergine, tomatoes and zucchini/courgette. Unlike other fruits, these aren’t sweet and are often prepared and consumed with other vegetables. Avocados and olives are unique among fruits and vegetables because most of their calories come from fat rather than sugar or starch.

Nutritional composition of vegetables

Above-ground vegetables are low carb/keto-friendly foods that provide 5 or fewer grams of net carbs per 100-gram (3.5-ounce) serving. Not so for the root and starchy vegetables, however, which range from 6 to 17 grams of net carbs per serving. Vegetables usually contain moderate to high amounts of fibre, especially avocado — which also happens to be among the lowest in net carbs.

Overall, vegetables are more nutrient-dense than fruits, although their vitamin and mineral content can also be affected by factors like growing and storage conditions. Most veggies are good to excellent sources of potassium, and bell peppers and cruciferous vegetables are also high in vitamin C.

Low-carb vegetables – read more about the best and the worst here

Words above taken from article 'Do you need to eat fruits and vegetables?' which you can read here

With dinner yesterday I enjoyed a mix of vegetables - broccoli, cauliflower, carrots and peas, followed with some blueberries and cream for dessert 😋

Vegetables, do you enjoy them? - Have you a few favourites? Do please share your thoughts in the comments section.

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas 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

Meatballs, Meatballs and even Vegan Power-Balls!

The humble meatball - do you like them? There are many varieties and recipes for this dish that can make a great mid-week (or any day) meal. I wondered when and where this dish originated, but apparently the true origin of the meatball remains unknown. The most likely candidate for the original meatball seems to be kofta, which originated with the Persians, who passed it to the Arabs. They likely travelled from the Arab world along trade routes to Greece, North Africa, and Spain.

Perhaps pinpointing the exact origin of the meatball is less significant than acknowledging its global popularity. Nearly every major culture has its own version of the meatball: Spanish albondigas, Dutch bitterballen, Chinese lion’s heads, South African skilpedjies. Kofte, too, is cooked everywhere from India to Morocco.

One possible reason for the meatball’s ubiquity … it’s an exceptionally accessible dish, simple and affordable. Meatballs can be made with nearly any kind of meat, and since that meat is ground and mixed with herbs and other flavours, cheap cuts of meat can be transformed into something delicious. Nowadays, there are also vegetarian and vegan options for this humble dish.
More about meatballs here

Swedish Meatballs - delicious !

see more details here

Chicken meatballs with cauliflower mash

see more details here

Pork and Apple Meatballs : so tasty served with a lower carb mash

see more details here

Italian Meatballs with Mozzarella Cheese : Low Carb and Delicious

see more details here

Angie's Meatball Gratin : using pork mince with Pancetta or bacon

see more details here

Vegan power-balls with courgetti and cashew cheese

see more details here

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

All the best Jan

Balance Declines With Age, But Exercise Can Help !

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

image from google

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Vegan Frittata Ideas !

Now I enjoy Frittata's and there are many varied recipes to suit all tastes, some use eggs and some don't ... some use meat whereas others are full of vegetables. What most agree on is that whatever type of frittata you make they can be eaten at any time of day ... breakfast, lunch, even supper!

Many readers of this blog are Vegan so I thought it a good idea to share a link to a vegan frittata. This is an easy recipe you can make in 10 minutes in a pan or 18 minutes in the oven for a delightful breakfast or brunch, it makes a light and nutritious meal.

This recipe is without eggs and tofu, it uses chickpea flour to make the batter, and once cooked, it is surprisingly similar to a classic frittata with eggs.

Vegan frittata is slightly crisp on the outside and soft and moist on the inside, and the best part is that you can add your favourite vegetables.

Chickpea flour
Also known as garbanzo bean flour, is the main ingredient in this recipe. You can replace it with red lentil flour or fava bean flour, but stick to chickpea flour for best results. This vegan frittata recipe does not work with soy or regular wheat flour.

vegan frittata with courgette/zucchini and red onion

but you could also enjoy it with broccoli, kale, asparagus, mushrooms

please see more details, including recipe and instructions, on this link here 

Also Judee at Gluten Free A-Z blog has many vegan/plant based recipe suggestions

find her blog on this link here

Dear reader, 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.

Finally a reminder!
It seems many of us are still experiencing problems with blogger, especially with comments going (incorrectly) into the spam folder! So important to check your spam folder daily.

All the best Jan

Chicken Dinners : Two Ideas ... unless you'd prefer a vegetarian dish!

Chicken has many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken

Today I share two Chicken dinner recipes you may wish to try ... however, if you prefer to have a vegetarian dish you may like to see these recipe suggestions here

Chicken with grapes and tarragon

Ingredients

Serves Four

1kg chicken legs or 1kg chicken thighs and drumsticks
1 tbsp olive oil
6 echalion shallots, peeled and halved
6 garlic cloves, peeled and left whole
500g red grapes, broken into small clusters
6 tbsp white wine vinegar
20g fresh tarragon, leaves picked
green salad (optional)
crusty bread (optional)

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Liberally season the chicken. Heat the oil in a casserole pan over a medium heat, then brown the chicken all over for 10 mins or until deep golden.
2. Push the chicken to one side of the pan, then add the shallots, garlic and the grapes. Stir in the vinegar and 2 tbsp water, then arrange everything in an even layer with the chicken, skin-side up, on the top.
3. Transfer to the oven for 40 mins or until the chicken is crisp and cooked through and the grapes are bursting and juicy. Scatter over the tarragon leaves, then serve with a green salad and some crusty bread, if you like.

Each Serving Contains

Carbohydrate 25.4g Protein 32.1g Fat 25g Fibre 3g

From idea seen here

Pesto chicken one-pot

Ingredients

Serves Four

8 bone-in chicken thighs
1 tbsp olive oil
2 lemons, 1 zested and juiced, 1 cut into wedges to serve
2 onions, cut into thin wedges
2 garlic cloves, finely sliced
3 anchovy fillets, chopped
1 tsp Dijon mustard
1 chicken stock cube, made up to 450ml
150g frozen peas
200g Tenderstem broccoli, chopped
2 tbsp green pesto
10g fresh basil or parsley, leaves picked
crusty bread, to serve (optional)

Method

1. Heat a large flameproof casserole dish over a medium heat. Toss the chicken in the oil and lemon zest; season. Browned for 6-7 mins, skin-side down, until golden and crisp. Turn and brown for a final 4 mins; you might need to do this in batches. Transfer to a plate using a slotted spoon; set aside.
2. Add the onions, garlic and anchovies to the dish and fry for 5 mins until golden. Stir in the mustard, stock and the lemon juice. Bring to the boil and return the chicken, skin-side up. Cover, reduce the heat to medium-low and cook for 20 mins. Uncover and cook for a further 25 mins or until the chicken is cooked through.
3. Add the peas and broccoli. Cover and cook for a further 8 mins, or until the veg is just tender.
4. Spoon over the pesto, then top with the basil or parsley leaves and lemon wedges. Serve with warm crusty bread, if you like.

Each Serving Contains

Carbohydrate 12.5g Protein 50.7g Fat 31g Fibre 5.5g

From idea seen here

What is Tenderstem broccoli?
Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.
What does Tenderstem broccoli taste like?
A bit like broccoli but way better - it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.
What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It's high in folates, plus it's a good source of fibre and protein.
Does it have different names?
Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

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

Snoopy shares some wise words !

 

I saw this here and thought it one to share,

and who doesn't like Snoopy!

Whatever your weather is like, and it may be snowy like Snoopy's,

why not have a bowl of Minestrone Soup - see the recipe here

~ Enjoy your weekend ~

All the best Jan 

The Sky Was Blue ...

Yesterday, (Thursday) the sky was blue, and the sun was shining,

although a little chilly!

 

As I walked along I saw some crocus,

daffodils were beginning to shoot up

but not in bloom yet ...

However, the local supermarket had some nice bunches for sale

they are such a lovely colour and brighten up a room so well.

I enjoyed a tasty cottage pie for dinner

with a lower carb cauliflower topping - see recipe here

Today (Friday) the weather forecast is not so good!

Windy and rainy ...

Think I may get my pink duster out and do some housework!!!

My keyboard does get dusty you know ...

well it is well used 😊 

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

All the best Jan

Pizza Frittata : Low Carb Recipe : For Breakfast, Lunch or even Supper

Sharing this Low Carb / Keto Pizza Frittata which has all the delicious flavours of pizza … yum!
Serve it for breakfast, lunch or even supper, it's sure to be a winner!

Ingredients

Serves Six (adjust as necessary)
12 medium (free range) eggs*
2 cloves garlic, minced
¼ cup Pizza Sauce
½ cup Parmesan cheese, grated
½ cup mozzarella cheese, shredded, divided
3 ounces Canadian bacon (back bacon), sliced, divided
3 ounces pepperoni, sliced, divided
2 tablespoons olive oil
3 ounces onion, diced, divided
2 ounces green bell pepper, diced, divided
2 ounces red bell pepper, diced, divided
2 ounces mushrooms, thinly sliced, divided
5 black olives, sliced

Instructions
1. Preheat oven to 400°
2. Crack eggs into a large mixing bowl and fork whisk. Mix in garlic, pizza sauce, Parmesan cheese and ¼ cup mozzarella cheese.
3. Chop up half of the bacon and pepperoni. Mix into eggs.
4. Heat a large, oven proof pan/skillet over medium heat. To the pan/skillet, add 2 Tbs. olive oil, half of the onion, green bell peppers, red bell peppers, and mushrooms. Sauté until tender. Mix into eggs.
5. Pour egg mixture into skillet and stir. When eggs start to firm up and set on the bottom and the sides, transfer skillet to the oven. Bake 10 minutes.
6. Remove pan/skillet from oven, top with remaining mozzarella cheese, bacon, pepperoni, onion, red bell peppers, green bell peppers, mushrooms, and black olives.
7. Return to oven and bake 5-10 additional minutes.
8. For lunch or supper, it's nice served with a salad ...

Notes
Makes Servings: 6 – Per Serving:
Calories: 309 | Fat 22g | Protein 24g | Net Carbs 4.5g
*I appreciate that in some countries (as I post this) eggs are in short supply and expensive ... so you may just want to keep this recipe in mind for a later date!
From an original idea here
Need help with weight/measurement conversion, see here

Vegetable Frittata

You may also be interested in this vegetable frittata recipe - see it here

~wishing you a happy day ~

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

DIABETES NEWS : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs

If you have been reading this blog for a while you will probably know of Dr Unwin, but I happened across this article taken from one of the UK's national newspapers and thought it one to share ...

"Britain's most successful GP says colleagues call him a "mug" for prescribing life-changing advice instead of pills to cure type 2 diabetes.

David Unwin has seen 150 patients brought back from the brink with low-carb diets to reverse the debilitating condition.

Dr Unwin and his team started offering the option 12 years ago at his surgery in Southport.

And the results are remarkable with more than half of the Type 2 patients who signed up cured of the condition and medication-free.

Of those who had only had the condition for a year or less, 77% achieved drug-free remission. Among the patients that continued to need medication, 97% managed to get their diabetes symptoms under control.

Type 2 diabetes is a serious condition with a prevalence rising rapidly, especially among children. The problem is uncontrolled blood sugar with sufferers five times more likely to develop heart disease or have a stroke.

Dr Unwin said: "I am often asked why so few doctors set up clinics to do work like this. Several times I have had it pointed out I am a mug to do all this extra work for no extra pay to fund our low carb service.

"The NHS will never be able to cope until we do something about demand by looking seriously at prevention of chronic diseases.

"I believe we have eaten our way into a pandemic of obesity, Type 2 diabetes and chronic ill health. It is urgent we do something to help people understand that we are what we eat."

Dr Unwin added: "In my practice near Liverpool we have seen an astonishing ten-fold increase in Type 2 diabetes since I started as a GP in 1986. In 40 years this cannot be genetic but an environmental problem with poor diet as the most likely culprit.

"I am convinced it has been caused by the dramatic increase in poor quality takeaway meals and run-away consumption of junk foods."

The simple approach, which has saved the NHS almost £400,000 in the cost of diabetes drugs, sees patients eat nutritious and satiating food that does not see blood sugar rocket, like green vegetables, meat, fish, eggs and dairy.

They are told to avoid industrially-made and so-called beige foods, like pasta, rice, bread, potatoes, and processed meats, crisps, snacks and alcohol.

On average patients in Dr Unwin's diabetes clinic - run for free and as an extra service - lost 10% of their body weight (equal to one and a half stones) - a weight loss maintained for three years.

There are now almost 5 million sufferers in the UK, a similar number thought to have it but undiagnosed, and 13 million at risk.

Taken together, it means roughly one third of the UK population has or is prone to the disease.

It is now being diagnosed routinely in children when 40 years ago it was almost exclusively a condition seen in the elderly and known as Sugar Diabetes.

The disease is diagnosed with a haemoglobin blood test known as a Hba1c with the threshold being two readings of 48 or more. A reading of 42 or above is considered pre-diabetes.

Starchy foods like bread or potato are broken down into sugar by digestion but in people with the disease the hormone insulin - which regulates blood sugar - fails and sufferers become resistant to its effects. Blood sugar starts to rise, damaging circulation and blood vessels, causing inflammation. Sufferers are often overweight as livers become clogged with fat.

Before launching his pioneering service Dr Unwin had never heard of a single case of remission from Type 2 diabetes without drugs.

The NHS spends £15 billion a year servicing the condition - equal to £1 million every hour. Metformin is one of the most commonly prescribed diabetes medications.

Dr Unwin's practice has saved more than £370,000 on diabetes drugs in the past six years, in addition to saving cash on weight loss drugs, blood pressure medication and statins.

He said: "Eating lots of green veg with protein and healthy fats leaves you full up in a way that lasts.

"As an NHS GP, things continue to deteriorate on the ground. Our practice has seen a ten-fold increase in the numbers of people suffering with Type 2 diabetes, a condition closely linked to overconsumption and obesity. A quick Look around any petrol station or supermarket will show the likely culprits: shelf after shelf of sugary treats, crisps, and chocolate bars. All washed down with litres of equally sugary drinks.

"We gave up waiting for someone else to tell us how to solve this problem and started offering a low carb approach. The idea is a logical one, why not eat nutritious food that doesn't put your blood sugar up? Foods like green veg, meat, fish, eggs and dairy.

"We are achieving an average weight loss of over 10% body weight (or one and a half stones) after three years.

"I am unaware of any national incentives for busy GPs either to take on this extra work or refer people. An intervention like ours may also work in other areas. Surely now is the time to invest in drug-free prevention."

Follow Dr Unwin's golden rules to help combat rising blood sugar and ward off type 2 diabetes:

1. Sugar - cut it out altogether, although it will be in the blueberries, strawberries and raspberries you are allowed to eat. Cakes and biscuits are a mixture of sugar and starch that make it almost impossible to avoid food cravings; they just make you hungrier

2. Reduce starchy carbs - these digest down into surprising amounts of sugar. Cut out 'white stuff' like bread, rice, pasta, potato, and cereals. All green vegetables and salads are fine. Eat as much of these as you can and turn the white green.

3. Fruit is tricky - some tropical fruits like bananas, oranges, grapes, mangoes or pineapple have too much sugar and can set carb cravings off. Blueberries, raspberries, strawberries, apples and pears are better.

4. Eat healthy protein - try to base meals on non-processed meat like chicken or red meat, eggs, and oily fish like salmon and mackerel.

5. Healthy fats are fine in moderation - olive oil is very useful, butter may be tastier than margarine and could be better for you, and coconut oil is great for stir fries. Four essential vitamins A, D, E and K are only found in some fats or oils. But avoid margarine, corn oil and vegetable oil.

6. Beware of 'low fat' foods - these often have sugar or sweeteners added to make them palatable. Full fat mayonnaise and pesto are definitely ok but cheese - a very calorific mixture of fat, and protein - should only be eaten in moderation.

7. Avoid snacking because it becomes habit forming - unsalted nuts like almonds or walnuts are fine to stave off hunger and the occasional treat of strong dark chocolate is also acceptable in a small quantity.

8. Alcohol is full of carbohydrates - beer is almost liquid toast hence beer bellies. The odd glass of dry white, red wine or spirits is not too bad if it doesn't make you hungry afterwards - or just plain water with a slice of lemon. Sweeteners can trick you into being even hungrier, making weight loss more difficult. Drink tea, coffee, and water or herbal teas but remember 100ml milk is one teaspoon of sugar."

Words above from article here 

Dr Unwin / Diabetes /Additional Reading

From 2016 

UK doctor saves government £45K by using low carb diet to treat type 2 diabetes, read it here

From 2019

DIABETES NEWS : How Low Carb Can Help : Plus a Favourite Recipe, the post shares news relating to Diabetes and Eating Low Carb, read it here

From 2020

DIABETES NEWS : Study shows low carb reverses diabetes and saves money, read it here

From 2024

'What to eat if you discover you’re prediabetic', read it 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

'Healthy Sausage Casserole' : Packed With Vegetables

"Never thought you’d hear the words ‘healthy sausage casserole’? Well, here it is. This all-in-one-dish dinner is packed with veggies for a perfect midweek meal.

Ingredients

Serves Four
2 red peppers, seeds removed, cut into chunks
2 carrots, cut into thick slices
2 red onions, cut into wedges
5 garlic cloves, finely sliced
8 lean sausages *
400g tin peeled cherry tomatoes
400g tin chickpeas, drained
200ml/7fl oz vegetable stock
1 green chilli, seeds removed, chopped
1 tsp paprika
2 tsp French mustard
100g/3½oz frozen mixed vegetables

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes.
3. Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes.
4. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving.

Each serving provides

34g protein, 33.5g carbohydrates (of which 18g sugars), 7g fat (of which 2g saturates), 9.5g fibre and 1.8g salt."

From an idea seen here

* vegetarian sausages could be used if preferred

~ wishing you a happy day ~

You will find a variety of recipe ideas and articles 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

It's Carrot Cake Day !

I had a lovely day yesterday, a family gathering celebrating a birthday (not mine), and it was wonderful to spend time together. We were all in good voice singing 'Happy Birthday' to the happy recipient and the birthday cake treats were enjoyed by all 😋  We even pulled a few Christmas Crackers that had been left over and enjoyed their jokes, rhymes and riddles ... and yes, the Christmas Party Hats, enclosed in the crackers were worn! It was a fun afternoon.

Whilst talking, exchanging news etc. I found out that today, the 3rd of February, is National Carrot Cake Day ... "Now who doesn’t love a nice warm and spicy slice of carrot cake with creamy frosting that’s just starting to melt? Oh yes, this is definitely a certain kind of sweet heaven! When most people find out that National Carrot Cake Day is an actual thing, they are highly likely to perform a little happy dance out of sheer delight. 24 hours–one whole entire day–to do nothing but give this often-overshadowed dessert its due. What a delightful opportunity!

So, now it’s time to join in! Some people might even be dancing in their seats just waiting to learn more about this culinary celebration. Not to worry because the following offers everything anyone might need to know about the history and celebration of Carrot Cake Day.

Get ready to enjoy National Carrot Cake Day!

History of National Carrot Cake Day

Carrot cake is a lovely and unique creation that seems to have evolved out of a favourite from the Medieval times that was called carrot pudding. At the time it seems that carrot pudding was made from a hollowed out carrot, similar to the way that stuffed peppers might be made today, then filled with breadcrumbs, cream and other ingredients.

Through times in history when access to sugar was non-existent, expensive, or very hard to come by, people have used sweet vegetables to make their desserts sweet. In fact, this practice has been as recent in history as during World War II.

During this difficult time around the globe, and especially in Europe, the government of Britain needed to ration food and luxury items to their population. That provided the perfect opportunity for this delicious cake made from grated carrots to experience a surge in popularity. During the war, the Ministry of Food in Britain encouraged people to try many different recipes that used carrots as a sweetener. They suggested carrot cakes, carrot puddings, and even carrot filled pies!

It is also something to note that some people believe carrot sweetened confections may be healthier for people, since they may contain some extra vitamins. However, some recipes you see contain enough sugar that it probably still should not be considered a daily serving of vegetables! (there are however lower carb recipe versions of course 😊 )

Going beyond Europe, the United States of America has some history with carrot cakes as well. There are documents that record President George Washington would enjoy this tasty treat in Lower Manhattan in New York City when he would go to a tavern called Fraunces Tavern. This probably happened even before he became the president.

In fact, there was a cookbook that was put together to record and honour early American recipes, lending credence to this myth. The Thirteen Colonies Cookbook was created by Mary Donovan, Amy Hatrack, and Frances Schull. In this book, they even offer the exact recipe for President Washington’s favourite!"

Words above and more to read here

Well as it is Carrot Cake Day, you may wish to make this lower carb version

at just 1.7g carbs per serving most diabetics find it does not raise blood sugar readings to a high level 

you can see the recipe details/instructions here

~ have a lovely day ~

Dear reader, this blog is presented in a magazine style, and 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