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

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

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

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

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

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

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

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

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

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

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

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

They should make themselves visible and use fog signals.

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

Words and image from article here

~ xxx oooo xxx ~

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

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

All the best Jan

Meatball, Lentil and Cabbage Hotpot : Comforting and Warming

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

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

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

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

Sit down and enjoy.

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

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

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

If you would like a recipe for meatless meatballs see here

~ some daffodils to brighten your day ~

As regular readers know:-

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

Please note, not all recipes may be suitable for you.

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

All the best Jan

Did You Know ?

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

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

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

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

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

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

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

~ enjoy these last few days of February ~

This blog is presented in a magazine style - you will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes!

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

All the best Jan

Two For Tuesday ... recipe suggestions

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

Cheese and Onion Pork Chops

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

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

Ingredients

Serves Four

4 pork chops

2 tsp olive oil

1 tsp English mustard

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

50g Cheshire cheese, grated

1 tsp thyme, chopped

More Details here

Lentil Shepherd's Pie

a vegan recipe,

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

Ingredients

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

800 g sweet potatoes

1 small onion, diced

1 carrot, diced

3 cloves of garlic, crushed

2 sticks of celery, diced

1 tbsp. ground coriander

1 tbsp. olive oil

½ a bunch of fresh thyme

350 g mushrooms, chopped

12 sun-dried tomatoes, chopped

2 tbsp. balsamic vinegar

2 cups organic vegetable stock

400 g pre-soaked lentils, drained and rinsed

400 g pre-soaked chickpeas, drained and rinsed

Handful of fresh, flat-leaf parsley

2 sprigs of fresh rosemary

1 lemon

30 g almonds, crushed

More details here

~ wishing you a happy day ~

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

All the best Jan

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Words above from article seen here

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

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

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

All the best Jan

Words For Sunday : Sit Quietly ...

 

I saw this here

These words are not just for Sunday ...

I do this every day ... do you?

All the best Jan

Ever wondered ...why do we yawn?

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

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

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

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

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

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

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

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

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

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

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

As regular readers know, this blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, photographs, music and recipes!

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

All the best Jan

Fish ... is it in your menu plans ?

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

Searching for some fish recipe ideas?

Here are three you may like to try

Individual Fish Pies - Low Carb, Dairy Free and Tasty

this recipe uses coconut milk and coconut butter

a dairy-free alternative

more details here

Thai Fish Parcels

Simply wrap cod, spinach and peppers in baking paper

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

more details here

Red Peppers Stuffed With Cod and Tomatoes

consider using haddock or pollock if preferred

more details here

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

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

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

All the best Jan

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

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

I'm doing a little food shopping today,

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

 

Tomato Soup with onions, carrot and celery

recipe/more details here

~ I wish you a happy and enjoyable day ~

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

All the best Jan

Dancing and it's five surprising health benefits !

Five surprising health benefits of dancing

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Words above taken from article seen here

'Let's Dance'

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

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

--- xxx oooo xxx ---

Did someone ask "will you be dancing Jan?"

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

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

Related Post

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

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

All the best Jan

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