Celery - It's Healthy Benefits of Adding it to Your Diet

Blogging friend Ananka shares some lovely photographs on her blog and regularly visits this blog leaving her thoughts in the comments section. However, on my recent post here she also asked a question about celery, I did reply to her but then thought ... how about doing a blog post about celery ... and voilà ... here we are 😊

Five Healthy Benefits of Adding Celery to Your Diet

At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie "diet food." But crispy, crunchy celery actually has a number of health benefits that may surprise you, and today I am sharing five reasons why you should consider adding celery to your diet.

1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.

2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.

3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. And then there’s the high water content of celery - almost 95% - which can help keep you hydrated - plus generous amounts of soluble and insoluble fibre. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fibre.

4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.

Tips for Buying and Storing Celery
Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Crisp leaves. Leaves should be crisp and fresh, ranging in colour from pale to bright green. Avoid celery with yellow or brown patches.
Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
Steam it. Steamed celery will retain flavour and almost all of its nutrients.
Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices.
Words above from article here

Recipe Suggestions

Poached Breast of Chicken with Celery - more details here

Creamy Celery Soup - more details here

Simple Celery Salad - more details here

You will find a variety of articles and recipe ideas within this blog, 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

"How to solve the obesity crisis"

Sharing this article seen on The Diabetes Diet blog here

"Adapted from BMJ 27 Jan 2024

Dissecting Health by Scarlett McNally

The body positive movement correctly states that weight based discrimination can contribute to poor health and even more weight gain. Even so, obesity causes considerable health and economic damage.

The Tony Blair Institute calculated that obesity costs the UK £98 billion a year including £19.2 billion from related illnesses.

People who have obesity have seven times the likelihood of type two diabetes and the complications such as infection, amputation and kidney failure. Obesity can cause heart disease, cancer and chronic pain.

A person under the age of 50 who is obese, is more than ten times more likely to have complex multi-morbidity than someone of healthy weight. Hip and knee joint replacements are needed earlier, need longer operating times, a 50% greater risk of infections and a higher chance of needing postoperative intensive care.

Several treatments can successfully reverse obesity and type two diabetes including bariatric surgery, low carbohydrate diets, intermittent fasting, ultra-low calorie diets, and now regular injections to suppress the appetite.

Prevention of obesity is different. Obesity is caused by the type and availability of food and a lack of physical activity. Exercise alone doesn’t reverse obesity, but it can help prevent it.

Obesity is a product of our environments. People in the most deprived areas have the fewest food and exercise options and are twice as likely to have obesity (36.8%) as those in the least deprived areas (19.2%).

We need to go back to basics: affordable fruit and vegetables, unprocessed foods, less snacking, smaller portions, and less alcohol.

Many organisations have suggested such interventions such as play parks, limits on junk food advertising, and more PE in schools. We need safe cycle lanes, green spaces, and 20 mph limits in built up areas. Despite swimming being a great all round exercise, many affordable swimming pools have closed.

The obesity epidemic matters more about health than just appearance. Poor health results in unaffordable health needs and reduced tax income from the economically inactive working age group.

We cannot afford the inevitable human and financial costs of inaction."

Unhealthy food is usually far cheaper and more readily available,

 healthy food needs to be more appealing and affordable,

perhaps a good start could be with fruit and vegetables?

Do please share your thoughts in the comments

All the best Jan

Foods that may help you stay hydrated!

Yes, even Snoopy and Woodstock know it's important to stay hydrated when the weather gets hot, but did you know there are some foods that can also help us all with hydration? 

Read on and discover more ...

seen here

Wherever you live some days can just be too hot, and on these sort of days it is important to stay hydrated. Sometimes the easiest way is to use water from your kitchen tap, but bottled water can also be a great help. Of course on a hot summer’s day, why not boost your hydration with these juicy foods, all of which are around 80-90% water by weight.

1. Cucumber
At 95% water content, this crunchy summer vegetable has the highest water content of any solid food! It’s great in salads, or sliced up with some dip, why not just eat it by itself ... it's something our grandchildren love to do. Cucumber also contains a little fiber and vitamin C!

2. Green Peppers
These hydrating vegetables contain 93.9% water, just slightly more than the red and yellow versions. They are also rich in antioxidants, and make a great snack with dip, sliced up in salads or can be eaten alone - it's up to you.

3. Tomato
Tomatoes make a delicious, hydrating snack, especially cherry tomatoes! Eat a handful as a snack or add them to your meal! They’ll provide a tasty pop of hydration plus lycopene and other vitamins and minerals.

4. Watermelon
Not only is watermelon a great source of water at 92%, it’s also a good source of vitamin C and other antioxidants. Serve icy cold for a satisfying Summertime snack!

5. Strawberries
91% water, strawberries are a great contributor to your water intake for the day! Delivering the most vitamin C of all berries, folate, fibre and antioxidants, they’re a great little snack to enjoy! Eat them as is, or with some yogurt, or double cream ... even in a salad, a great summer fruit.

6. Papaya
This gorgeous fruit tastes incredible with fresh lime juice! Plus it delivers a source of fibre and hydration with 88% water! It’s also rich in vitamin C and contains the digestive enzyme known as papain along with fibre which helps improve your digestive health.

7. Grapefruit
A juicy, tangy citrus with a powerful hydrating punch! Not only does it contain 90.5% water, some say it can help shrink your waistline, help lower your cholesterol, help stabilise your blood sugar and potentially help reduce your cravings! Eat it straight, or pop some wedges into a salad.

8. Butternut Squash
The humble, sweet and nutty squash is actually 88% water. Yet it provides over 400% of your daily requirements for vitamin A, as well as being a source of vitamin C, potassium and manganese! Roast some and serve in a salad, stuff small ones with lean grass-fed mince and vegetables, or turn it into a tasty dip with some bell peppers, cucumber and carrots to serve!

9. Cantaloupe
One six ounce serving (about ¼ of a melon) provides 100% of your recommended intake for vitamins A and C! Comprised of 90.2% water, it’s a nourishing snack that can contribute significantly to your water intake! Why not serve sliced in salads, or as part of a mixed melon salad with fresh mint!

10. Radishes
It’s not the first thing you may think of when talking about hydration, but these pretty vegetables are 95.3% water! Not only are they hydrating, but they are full of antioxidants including catechin (found in green tea!), adding a nutritious burst of spiciness and colour to your plate!

Some words taken from an article by Laurentine Ten Bosch

Related Recipe Suggestions

Tomato Tricolore Salad : Perfect for summer and it's LCHF : see here

A Watermelon Pizza : Perfect For Warmer Summer Days : see here

Salmon, Cucumber and Radish Salad : Perfect For Salad Days : see here

Please be aware that not all foods mentioned may be suitable for all, so please bear in mind any food allergies, health conditions and with grapefruit, for example, care should be taken if on certain drugs.

On a personal note I am including cucumbers, peppers, tomatoes, radishes and strawberries in my menu plan, melon is nice too ... how about you?

All the best Jan

Meet Archie ...the entrepreneurial schoolboy

Boy, 8, sets up stall to save for house deposit

"If you get to like 18 or 20, and you haven't started saving any money, it takes a while to get there so I wanted to start early."

Archie is just eight years old, but he is already planning for his future and saving money for a deposit on his first house.

But he is not just putting his pocket money aside, the entrepreneurial schoolboy set up a market stall selling jewellery, fidget toys, sweets and other items a year ago.

His efforts have paid off and Archie, from Market Harborough in Leicestershire, said he had already saved £3,000 towards his future.

Property prices in the area are growing faster than in neighbouring districts in the East Midlands.

Provisional data from the Office for National Statistics shows the average house price in Harborough in April 2025 was £355,000, while the average for first-time buyers in the area stood at £286,000.

Archie's mum Jodie said: "He was always driven by wanting a shop and then interested in looking for premises and locations so he could live above it.

"Whenever he saw empty shops in town he wanted to know how much they're worth."

She said his passion for trading began when they were on a holiday.

"He collected loads of stones and shells and then washed them, lined them up meticulously on a tray outside the house and made £6.50," she explained.

"After that, he wanted to be somewhere busier and went on and on and on.

"He pestered and pestered and pestered and set about it happening."

Archie buys old and new stock at car boot sales or from other traders to sell on his stall at Harborough Indoor Market in Northampton Road, run by the council.

Like other traders, he has to pay rent for his stall and have market traders' insurance, which was taken out by Jodie.

About once a month, Archie gets to the market hall for about 06:00, and sets up alongside other stallholders, carefully arranging his stock in colour co-ordinated rows.

"I absolutely love trading and the other traders like having me there too," he said.

"They come and talk to me and some of them come and buy things from me too."

Andy Friess and his wife Katrina run a nearby stall called PictureMyPast, which aims to help people trace their ancestors.

Mr Friess said: "As soon as I met Archie, I could see he was a livewire.

"He was insistent that mum and dad didn't help him arrange his stock. He's a little superstar."

He added: "I advised him about the height of his displays and about clear pricing.

"I even advised him about how to present himself so you look like you mean business.

"His mum would say 'listen to the advice, because it won't always be free'."

Jodie said: "He's so organised, he knows how much he's bought things for and how much he's selling for."

Archie's dad Lee added: "They like having him there, it's like the next generation.

"There are very few young people, so getting them in this young to carry it on, it's all good and good for the town."

Words and image above from article seen here

Well done Archie ... I wish him well for the future!

All the best Jan

Stuffed Courgettes/Zucchini with Ricotta and Mint : An Air Fryer Recipe

Following on from my recent post here about courgettes/zucchini, I now share "this beautiful dish, which is perfect for a light lunch or would serve four as a starter,” says food writer and restaurateur Katie Caldesi.

Perhaps serve this with low-carb bread rolls or finish your meal with some Greek yoghurt and berries. These also make a summery and delightful meal with the roast tomato sauce below.”

Stuffed courgettes/zucchini with ricotta and mint
Serves 2

Ingredients
2 courgettes (approx 400g), halved lengthways
150g ricotta cheese
1 egg, beaten
20g Cheddar or other hard cheese, finely grated
15-20 mint leaves, chopped, or 1 heaped tsp dried mint, plus extra chopped leaves to garnish
25g pinenuts or other nuts, roughly chopped
1 tbsp extra-virgin olive oil, plus extra for drizzling
1 small onion, finely chopped
10 cherry tomatoes, halved
Salt and pepper

Method
1. Use a spoon to carefully scoop out the insides of the courgettes (keep the insides for later) leaving a boat-shaped shell of just under one centimetre thick, being careful not to make any holes. Put the courgette halves on a crisper in the drawer and air fry at 200C for 10 minutes.
2. Meanwhile, mix the ricotta, egg, cheese, mint and some seasoning together in a bowl. When the courgettes are just tender and starting to lightly brown, remove them from the drawer and divide the filling between them.
3. Put the crisper into the drawer and place the courgettes on top, packed together. Drop the pine nuts evenly on top. Brush with two teaspoons of oil. Air fry for eight to 10 minutes until lightly browned, then set the stuffed courgettes aside and keep warm.
4. Finely chop the courgette insides and mix these in a bowl with the remaining teaspoon of the oil, the onion, tomatoes and some seasoning. Remove the crisper from the air fryer, then tip the mixture into the drawer, or into an ovenproof dish, and air fry at 200C for 10 minutes until soft. Toss twice during the cooking time.
5. Divide the chopped courgette mixture between two plates, or one large serving plate, and arrange the stuffed courgette halves on top. Garnish with mint leaves and a swirl of olive oil.

Roast tomato sauce
“When tomatoes are in season, ripe and bursting with flavour, it’s worth making your own sauce in around 30 minutes in small batches in the air fryer. At other times, canned Italian plum tomatoes are ideal. This sauce can be made with large, small or cherry tomatoes or a mix of them all. Serve the sauce with the stuffed courgettes with ricotta and mint above, just like a tomato passata (sieved tomatoes), with eggs or tofu for a protein-packed meal.”

Ingredients
1kg ripe and very red tomatoes, quartered
4 basil sprigs (10 leaves)
1 small onion, quartered and separated into petals
4 tbsp extra-virgin olive oil
2 garlic cloves, peeled and lightly crushed using the flat of a knife
Salt and pepper

Method
1. Put the tomatoes, two of the basil sprigs and the onion into the air fryer drawer (with no rack) or into a silicone dish with no holes. Air fry at 170C for 20 to 25 minutes, or until the tomatoes have released their juices and softened, shaking the drawer twice during the cooking time and making sure the onion and basil are under the tomatoes, so they don’t burn.
2. When the tomatoes are soft, remove the basil sprigs, then use a stick blender in the drawer, or transfer the mixture to a blender, and whizz up the tomatoes, skins and all, until you have a smooth sauce.
3. Put the olive oil and garlic cloves together in a clean drawer or silicone dish, then air fry at 200C for a couple of minutes until you smell garlic. Add the tomato mixture, the remaining basil and a splash of water to dilute the sauce to a thick pouring consistency. Cook for five minutes until the mixture is hot.
4. Taste and season accordingly. Now it is ready to use straight away or decant into a container, then cool and store in the refrigerator for up to five days or freeze for up to three months. Defrost before use.

Recipe from ‘The Diabetes Air Fryer Cookbook’ by Katie Caldesi.

Related Recipe

Stuffed Courgettes / Zucchini in Tomato Sauce : Cooked In The Oven : see it here

You will see 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

DIABETES NEWS : Type 1 game-changing diabetes drug AND Have you seen Type 1 Diabetes Barbie?

Todays post shares two stories concerning Type 1 Diabetes

1) UK Mother treated with game-changing diabetes drug

A Devon woman is one of the first adults in the UK to trial what medics call a groundbreaking drug for type 1 diabetes.

The new drug, Teplizumab, works by reprogramming the immune system to stop it mistakenly attacking pancreatic cells which produce insulin.

This drug has already been approved by regulators in the USA... see article here

It is said to delay the need for insulin by up to three years, but must be given at the earliest stage of the disease to be effective.

Hannah Robinson, 36, from Exeter, who is taking the drug after discovering during pregnancy she was in the early stages of developing type 1 diabetes, said she felt "very privileged" to be part of the trial.

About 4.6m people in the UK have diabetes, with more than 270,000 living with type 1, according to the NHS.

There is currently no cure and most need daily insulin to manage blood sugar levels and reduce the risk of complications.

Targets underlying problem

Some children are also being treated with the drug across the UK.

In type 1 diabetes, the immune system attacks beta cells in the pancreas, hindering their ability to produce insulin, which regulates blood sugar levels.

Teplizumab trains the immune system to stop attacking these cells, delaying the need for insulin by up to three years, according to medics.

Dr Nick Thomas, the diabetes consultant treating Ms Robinson at the Royal Devon and Exeter Hospital (RD&E), said Teplizumab was the first therapy "which actually targets the underlying problem".

However, it must be given at the earliest stage of the disease to be effective.

Experts at the RD&E and the University of Exeter are leading research that includes using genetics combined with autoantibody testing to spot individuals at high risk of developing type 1 diabetes.

This means they can be monitored and potentially offered the drug if eligible, transforming the way type 1 diabetes is managed, they said.

The research is supported by the National Institute for Health and Care Research.

Prof Richard Oram, from the University of Exeter and consultant physician at the RD&E, said the trial of the new drug was "extremely exciting and motivating".

"Here in Exeter, we are undertaking cutting-edge clinical research to help us find more people at risk and discover how we can prevent them from developing type 1 diabetes," he said.

Teplizumab is approved in the United States and is currently under review by the UK's National Institute for Health and Care Excellence.

The drug is not yet routinely available in the UK and the team at the Royal Devon University Healthcare NHS Foundation Trust was granted special permission to treat Ms Robinson with the new medication.

The mother-of-two said it would be incredible to find a cure for type 1 diabetes.

Above from article seen here

You may have already seen the news about Type 1 Diabetes Barbie

2) Breakthrough T1D and Mattel have partnered to debut the first Barbie® doll with type 1 diabetes (T1D).

This groundbreaking global collaboration reflects a shared commitment to ensuring that the millions of people living with T1D are seen, heard, and empowered.

Barbie was thoughtfully created with input from the type 1 diabetes community, ensuring the lived experience of T1D was fully represented.

Her features include:

• A blue polka dot top and matching skirt—a nod to the global symbols that represent diabetes awareness
• An insulin pump and continuous glucose monitor (CGM). To keep her CGM in place, she has heart-shaped medical tape—Barbie pink, of course!
• A phone that displays a CGM app to help Barbie track her blood sugar levels throughout the day
• A purse for Barbie to carry her T1D supplies and low carb snacks when she’s on the go

You can read more here

What is type 1 diabetes?

• People with the condition have to closely monitor their blood sugar level and take insulin to control it because their body cannot do this automatically
• That is because insulin-producing cells in the pancreas are mistakenly destroyed by the body's immune system
• It occurs in children and adults, but the causes are not fully known and there is currently no cure

About 8.7 million people have type 1 diabetes worldwide. In the UK the condition affects 400,000 people, including more than 29,000 children.

You can read more about Type 1 and Type 2 Diabetes 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

July Birth Flowers - Water Lily represents purity and innocence

If you are a July baby your birth flowers are the water lily and the larkspur. One emerges from deep beneath the water’s surface; the other grows as a single tall stalk from the ground. Both provide a pop of colour during the early to midsummer months!

Larkspurs are a symbol of positivity and dedication. They make a great addition to any garden, given their height and beautiful purple-blue blooms, but beware: these plants are poisonous! While it is beautiful and a welcome addition to any garden, the larkspur is highly poisonous to humans and animals if ingested.

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.

This post is about the water lily, if you haven't already seen my earlier post about the Larkspur, you can read it here

~ the beautiful water lily ~

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.

There are approximately 70 water lily species, and all of them offer outstanding beauty. These aquatic flowers are rooted in the rich, dense soil of shallow ponds, while the stems grow vertically and the large, flat round leaves and beautiful blooms float on the surface or extend just above it.

Water Lily Meanings and Symbolism

• Water lilies, most notably the white variety, traditionally symbolize purity, innocence, and chastity.
• Pink water lilies signify joy and friendship; red means passion and romance; blue represents calm and wisdom; and yellow symbolizes energy and new beginnings.
• In Buddhism and Hinduism, water lilies represent resurrection and rebirth because the flowers open and close daily. Buddhists also believe water lilies symbolize enlightenment because the beautiful flowers emerge from the dark and dirty floor beneath the water’s surface.

Water Lily in History

• In Greek legends, nymphs are water protectors, so it’s fitting that the water lily’s botanical family name—Nymphaeaceae—is derived from these female divinities.
• According to one Egyptian legend, the creation of the gods began from a blue water lily.
• Some nuns and monks were known to crush the root of water lilies and use it as an anaphrodisiac. It has also been used as a painkiller, anti-inflammatory, and sedative, as well as a treatment for insomnia and anxiety.
• French painter Claude Monet was quite captivated by the water lilies in his home garden. He spent years painting the flowers on his Giverny, France, property and created more than 200 paintings with water lilies as his subject.
• In 1984, the International Waterlily and Water Gardening Society was formed.
• The water lily is the national flower of Bangladesh.

 The Water Lily Pond : Claude Monet

I hope you enjoyed reading this post, images are from google.

All the best Jan

Can I drink wine on a low carb / keto diet? : Low carb and Alcohol

Many people wonder whether it’s OK to drink alcohol on a low carb / keto diet.

If you are meticulous about what wine you choose, then it usually works out great.

Please have a look at these guides:

7 things you need to know about alcohol and the keto diet

Low-carb alcohol – the best and the worst drinks

Above taken from Diet Doctor site here

'Cheers!'

All the best Jan

Zucchini / Courgettes Are Diabetic Friendly : Questions and Answers

Some call them courgettes, while others know them as zucchini ... but did you know this vegetable is a great low calorie, low carb option to include as a regular food choice in a diabetic diet. (Of course can be enjoyed by non-diabetics too.)

"Can a diabetic eat Zucchini or Courgette?

Yes. A diabetic can indeed eat zucchini or courgette. Experts say there are many benefits of including zucchini in a diabetic diet. Being low in calories and high in nutrition, zucchini or courgette is sometimes a super food for diabetics. Vitamin B is abundant in courgette. Zucchini is also rich in fibre and is a great food for diabetics.

What nutrients, vitamins and minerals are in courgette?

Courgettes contain protein, vitamin A, vitamin C, vitamin B6, folate, thiamine, phosphorous, magnesium, potassium, copper, niacin, fibre,

Are courgettes low in carbs?

Yes, courgettes have around 3 gm of carbs per serving which is low.

Does zucchini raise blood sugar?

Courgettes have a low glycaemic index (GI) and so will not cause huge changes in blood sugar levels. Zucchini contains beneficial antioxidants that may help lower blood sugar or insulin levels. Diabetics find it hard to regulate blood sugar levels due to metabolic issues. Hence, zucchini is helpful in regulating blood sugar levels in type 2 diabetics.

Why are courgettes healthful? Why can a diabetic eat zucchini or courgette?

Some experts consider zucchini a super food. But why? To begin with, courgettes are low in calories and carbs and rich in water. This makes them a favourite food for anyone on a diet.

Zucchini does have reasonable levels of vitamin C which can boost immunity and potassium that can control blood pressure. Experts say including more potassium and less sodium in diet can significantly reduce your risk of stroke or heart attack.

Courgettes are also rich in vitamin A, folate and fibre. All these nutrients can help in keeping heart healthy. Thus, eating courgette regularly can boost your heart health and lower the risk of stroke, regulate blood pressure and lower cholesterol levels.

Thus, eating courgettes every day may be a very good idea.

Does courgette help to lose weight?

Courgettes are really low in carbs and calories. That in itself is great for weight loss. Moreover, zucchini has plenty of water and fibre in it. Water in zucchini keeps you full for longer and makes you feel less hungry. This too helps with weight loss. So courgettes are very easy on your belly fat with just around 2gm of carbs and less than 1 gm of fat per 100 gm."
Words above from article here

* post edit, please refer to comments section regarding

not to eat bitter tasting courgettes *

Do you like eating zucchini/courgettes? They are certainly in my menu plans.

Related Posts
Diabetic Friendly Courgette / Zucchini Recipes, see here
Some clever courgette / zucchini tips, see here

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. 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 general health, you should contact your doctor / local health care provider.

Please be aware that all 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.

All the best Jan

'Tech Neck - The Modern Epidemic'

Blogging friend Giorgio's recent post seen here prompted my post today!

"Have you ever found yourself hunched over your phone, squinting at a text or email, only to realise you’ve been locked in that position for ages?

Or maybe you’ve noticed a little ache in your neck after a marathon scroll through social media.

Welcome to the not-so-exclusive club of Tech Neck—the modern epidemic no one warned us about, yet one that affects almost everyone.

Tech Neck describes the strain and discomfort in the neck and upper back caused by constantly looking down at our phones, laptops, and tablets.

What starts as a quick glance at our screens often leads to hours with our heads angled forward, compressing our neck muscles and spine.

But don’t worry—you’re not alone, and there are ways to manage and even avoid it.

How Did We Get Here?

Did you know that your head weighs about 10-14 pounds (yes, up to a stone!)? When you’re sitting or standing up straight, your spine can support this weight comfortably. But for every inch you tilt your head forward, the pressure on your neck increases.

Looking down at a 45-degree angle (typical for scrolling) makes your neck feel like it’s holding four times its weight! It’s like carrying a suitcase with your neck muscles alone.

With hours spent texting, scrolling, or binge-watching on devices, it’s no wonder we’re collectively developing a new set of neck and back issues. And let’s be honest: even the best of us fall into some bad habits when it comes to our screens.

But are you…

A “One More Minute” Slumper?

• Ever told yourself, “I’ll just check this one thing,” only to find yourself hunched over 20 minutes later? This is the classic “one more minute” slump, where a quick glance turns into a long, neck-straining session. Phones seem to have their own gravity, pulling us closer until we’re practically curled around them.

A Laptop Lounger?

• Nothing feels cosier than curling up on the couch with a laptop, but our spines might disagree. Slouching with a laptop in your lap creates a C-shaped spine and forward-leaning neck—the fast track to Tech Neck. And don’t forget the “bed laptop” setup—lying in bed with the screen on your chest, peering down like a turtle. Cozy? Maybe. Comfortable for your neck? Not so much!

A Double Chin Scroller?

• Have you caught yourself tucking your chin in to look down at your phone in your lap? Known as the “double chin scroll,” this habit puts extra strain on the back of your neck, pulling it forward like a curious bird. Our necks were never designed for this, yet it’s become nearly universal.

Or…maybe you’re all three!

Tips for Reducing Strain in a Tech-Driven World

Ready to break the Tech Neck cycle?

Here are some simple, practical steps to help:

Raise it Up

• The easiest fix is to raise your screen to eye level. Hold your device higher, or use a laptop stand on your desk. If you’re on your phone, bring it up to eye level instead of peering down—even if it feels slightly unnatural. (People may wonder why you’re holding your phone like you’re giving a speech, but it’s worth it!)

Take the 20-20-20 Break

• Every 20 minutes, take a 20-second break to look at something at least 20 feet away. This break not only helps your eyes but also lets your neck reset. Set a timer or use a reminder app if you need help remembering!

Do the “Chin Tuck” Exercise

• This exercise can strengthen your neck muscles. Sit up straight, tuck your chin slightly, and pull your head back so your ears align with your shoulders (like creating a double chin, but intentionally). Hold for 5-10 seconds and repeat. This simple move helps reverse the forward tilt and reduces neck strain.

Watch Your Posture

• Sit back in your chair with feet flat on the ground, shoulders relaxed, and back straight. If using a laptop, consider an external keyboard and mouse so you can keep the screen at eye level while keeping hands comfortably low.

Limit the “One-Handed Phone Hold”

• We’re all guilty of this one: holding the phone in one hand while texting with the thumb of that same hand. It not only strains your wrist but often makes you lean forward. Try using both hands or holding your phone closer to eye level.

Stretch it Out

• Your neck and shoulders need some TLC. Simple stretches, like tilting your head side to side or doing shoulder rolls, can relieve tension. Stretch your arms behind your back to open up your chest—a great way to counteract forward tilt.

The Bottom Line
Tech Neck might be the modern epidemic no one talks about, but it’s real, relentless, and here to stay unless we do something about it. While we can’t completely escape screens, a few small adjustments can keep our heads (and spines) held high.

So next time you’re about to indulge in a text or scroll session, remember: your neck and spine are silently begging you to straighten up, raise that screen, and take a stretch.

After all, you only get one spine, and it deserves as much attention as those notifications."

Words and image from article seen here

Please be aware

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

All the best Jan

'How am I meant to sleep in the heat?': Some tips

Currently in many countries people are saying ...

'Phew! How am I meant to sleep in this heat?'

Getting a good night's sleep when temperatures are high is difficult but not impossible.

There are ways to make it easier. Here are some tips based on expert advice:

• No napping – We know you feel lethargic, but in the heat sleepiness can be precious. Save it for bedtime
• Keep to routines – Don't throw it all out the window just because it's hot. Do the things you normally do before bed
• Remember the basics – Draw the curtains or blinds during the day. At night, open all the windows before you go to bed to get a breeze through your home
• Use thin sheets – Reduce your bedding but keep covers handy. However, hot it is in your bedroom, your body temperature will fall during the night. That is why we sometimes wake up feeling cold
• Use a fan and chill your socks – It sounds odd, but put a pair of socks in the fridge and wear them in bed. Cooling your feet lowers your overall temperature.

The above tips and more can be seen here

Have you any tips for sleeping in the heat?
Do please share them in the comments.

 

~ it's important to keep hydrated ~

Related Post
It's Hot : Stay Hydrated : These Foods May Help You - read it here

For those readers not experiencing the heat at the moment but still having problems sleeping this article may help
If Sometimes Sleep is Elusive - Getting Quality Rest Helps -see here

Dear reader, you will find a variety of articles 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 general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

'Surgery is the best option for long term benefit from Dupuytren’s contracture'

This post is about Dupuytren's contracture:

Dupuytren's contracture is when one or more fingers bend in towards your palm. There's no cure, but your fingers can be straightened with surgery if it's severe.

Symptoms of Dupuytren's contracture

Dupuytren's contracture mainly affects the ring and little fingers. It's common to have it in both hands at the same time.

It tends to get slowly worse over many months or years.

It's not usually painful, but it can affect how you use your hand.

Dupuytren's contracture happens when the tissue under the skin near your fingers becomes thicker and less flexible.

The exact cause is unknown, but it's been linked to:

• having a family history of the condition
• smoking
• drinking lots of alcohol
• having diabetes or epilepsy

You can read more on the NHS website here and also the British Dupuytren's Society here

The thought behind this post was prompted by an article seen on The Diabetes Diet Blog here and thought it one to share!

"Adapted from BMJ 24 Feb 2024

A randomised controlled trial by Mikko Raisanen in Finland compared treatments for Dupuytren’s contracture.

This condition is common in those of Viking ancestry. Famous afflicted people include Ronald Reagan, Margaret Thatcher, Frank Sinatra, actor Bill Nighy and Banjo Player Joe Bonsall. 

Thickening and tightening of the tendons in the palms of the hands occurs. Progression is usually slow, but as the pinky finger and others become unable to extend, it can cause real difficulty in dressing and holding objects.

Three treatments were compared: surgery, needle fasciotomy and collagenase injections.

At the three month point, all seemed equally successful with 70% improved considerably, but after two years, surgery was 78% effective compared to 50% and 65% respectively.

Diabetics are prone to this condition too, as tendon glycation worsens the problem."

Read more about 'How Diabetes Can Lead To Tendon Damage' here

Had you heard of Dupuytren’s contracture? Perhaps you have a family member with it?

Please be aware

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

All the best Jan

Mediterranean Salad : Gluten Free : Vegetarian

Bursting with bright Mediterranean flavours and colour,

this is a brilliant salad to serve at a barbecue or as a side with dinner.

Ingredients

Serves Four
For the dressing
80g/3oz tomato (about 1 regular-sized tomato)
1 large garlic clove
1½ tsp dried oregano
1 medium shallot (approx. 80g/3oz), finely chopped
1 unwaxed lemon, zest and juice
2 tbsp extra-virgin olive oil
1½ tsp sea salt flakes
freshly ground black pepper
For the salad
400g tin chickpeas (240g drained weight)
100g/3½oz cucumber, cut into 2cm/¾in cubes
100g/3½oz cherry tomatoes, cut into 2cm/¾in cubes
1 green pepper, deseeded and cut into 2cm/¾in cubes
80g/3oz stoned Kalamata olives, cut in half
15g/½oz parsley leaves, washed, dried and roughly chopped
150g/5½oz feta

Method

1. To make the dressing, coarsely grate the whole tomato into a large mixing bowl to catch all the juice and flesh, then finely grate in the garlic.
2. Whisk in the oregano, shallot, lemon zest and juice, and olive oil. Season with the salt and some pepper and set aside.
3. To make the salad, drain and lightly rinse the chickpeas in a sieve. Give them a little shake to get rid of any excess water then stir them into the dressing.
4. Add in the chopped cucumber, tomatoes, green peppers, olives and parsley, stir well and check the seasoning. Finally, crumble in the feta, give it one last gentle stir, then serve.

From idea seen here

Did you know - Chickpeas are a good source of protein which is instrumental in maintaining a healthy immune system. Protein is also the building block of hair, skin, and nails, and helps build muscle tissue.

The macronutrients contained in chickpeas are vast. Chickpeas are an excellent source of vitamin B6 and folate. You will also get a healthy dose of vitamin C as well as thiamine, riboflavin, niacin, and pantothenic acid.

Healthy minerals in chickpeas include manganese, phosphorus, copper, iron, magnesium, and a small amount of potassium, selenium, and calcium. Manganese protects against free radicals that can cause damage to your body’s cells.

Chickpeas are an excellent source of fibre. They are high in fibre, making it a heart-healthy food. Studies have shown that people who eat fibre-rich diets are at healthier weights and have a reduced risk of heart disease and cancer.

One tablespoon of chickpeas contains eight grams of carbs, so if you follow a keto or low carb diet / lifestyle please bear this in mind and eat chickpeas sparingly, if you should choose to eat them at all.

~ summer flowers to wish you a happy day  ~

You will find a variety of recipe ideas and articles 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 Midweek Wishes

Can you believe it's midweek already!

Todays post is short and sweet to celebrate midweek!

Well why not!

image from here

Whatever your plans

I wish you a happy day

All the best Jan

Beetroot ... a food in season July

Beetroot

Sweet and earthy in flavour and a beautiful, vibrant purple in colour, beetroot is extremely versatile. Wash your hands as soon as you've finished preparing beetroot, as the purple juice can stain your fingers. Add beetroot to a range of dishes ... here are four suggestions you may like to try!

Cajun chicken with oodles of spice, tahini dressed beetroot,

oven crisp carrot fries and hardly any carbs

 see details here

Beetroot and orange soup with mustard seeds

see details here

Poached eggs with avocado, beetroot and spinach

see details here

Baked beets with carrots and leeks

see details here

Beetroot

full of essential vitamins and minerals,

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

All the best Jan

'The Gut-Brain Connection in Kids: Can Food Really Help Heal the Mind?'

"In today’s world, more children than ever are struggling with their mental health. ADHD, anxiety, depression, autism spectrum disorders—these conditions are on the rise, leaving parents searching for answers that go beyond prescriptions and quick fixes. What if one of the most powerful tools to support a child’s emotional and mental wellbeing is something as simple—and profound—as what’s on their plate?

Welcome to the gut-brain connection: a revolutionary shift in how we understand children’s mental health. And yes, food really can help heal the mind.

The Gut-Brain Connection in Kids

Did you know your child has two brains?

Not in the science-fiction sense, of course. But the gut—home to trillions of microbes—is so rich in neurons and so closely linked to the brain that scientists call it the “second brain.” This gut-brain axis is a two-way communication highway, and what happens in the gut can directly influence mood, focus, and behavior.

This means that inflammation in the digestive tract, imbalanced gut bacteria, or food sensitivities might not just show up as tummy troubles. They can show up as mood swings, anxiety, poor concentration, even sleep issues.

The Food-Mood Connection in Kids

More and more research is confirming what functional medicine experts like Dr. Mark Hyman and Dr. Tom O’Bryan have been saying for years: food isn’t just fuel—it’s information.

Certain foods can send calming, healing messages to the body and brain. Others can trigger inflammation, stress hormones, and neurochemical imbalances.

Here's how food influences mental health in children:

Ultra-Processed Foods & Sugar: Linked to mood instability, aggression, and brain fog. Many ultra-processed foods also harm the gut microbiome.

Artificial Dyes & Additives: Common in kids’ snacks and cereals, these have been associated with increased hyperactivity and behavioral issues.

Gluten & Dairy Sensitivities: In some children, these can contribute to leaky gut and neuroinflammation, which may worsen symptoms of ADHD or anxiety.

Omega-3 Fats: Found in wild fish, flaxseeds, and walnuts, these healthy fats are crucial for brain development and mood regulation.

Protein: Found in lean meats, dairy, nuts, seeds, fish and legumes, protein supports the gut-brain axis by providing essential amino acids that fuel neurotransmitter production, helping regulate mood, focus, and behavior in children.

Fermented Foods & Probiotics: These nourish beneficial gut bacteria, supporting a healthy microbiome—and a more balanced mind.

The Microbiome-Mind Connection

The gut microbiome—the ecosystem of bacteria living in the digestive system—plays a key role in producing neurotransmitters like serotonin, dopamine, and GABA, which directly affect mood and focus. In fact, about 90% of serotonin is produced in the gut.

When a child’s microbiome is imbalanced (a condition called dysbiosis), it can lead to emotional dysregulation, irritability, and even symptoms that mimic psychiatric disorders.

So what can parents do?

It starts with getting back to basics. Functional and integrative medicine practitioners recommend a whole foods diet focused on:

• Fresh fruits and vegetables (especially leafy greens and colorful veg)
• Quality proteins (organic poultry, grass-fed meats, legumes)
• Healthy fats (avocados, nuts, seeds, olive oil)
• Fiber-rich foods to feed good bacteria
• Removing or reducing processed foods, added sugars, and artificial ingredients

Even small shifts can make a big difference in a child’s behavior, sleep, and emotional regulation.

Of course, food is just one piece of the puzzle. A truly holistic approach to mental health also includes:

• Identifying and addressing nutrient deficiencies (like zinc, magnesium, Omega 3s, or B vitamins)
• Supporting detoxification pathways
• Creating calm, screen-free environments
• Healing trauma and stress through connection, therapy, and mindfulness
• Working with practitioners who seek root causes, not just symptom suppression

What this new wave of research and clinical experience is showing us is deeply empowering: mental health is not set in stone. And for children, especially, the earlier we intervene with supportive nutrition and lifestyle choices, the more profound the healing can be.

Food is not the whole answer—but it is a powerful place to begin. Because when we nourish a child’s body, we also nourish their mind."

Words and image taken from article seen here

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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.

Do please share your thoughts about this article in the comments below.

All the best Jan