'Motion Is Lotion' ... it's worth repeating!

Before I start this post I share an update on my exam results post (you can see here) It's great news, both grandchildren achieved very good results and will be going to sixth form in September. As you can imagine there were lots of telephone calls, text messages etc. All the family are so pleased and very proud of them. Thanks to everyone who left their kind thoughts and good wishes.

-------------------------------------------

Now ... in one of her recent posts, lovely fellow blogger Denise wrote 'My doctor recently told me that 'motion is lotion'. I have adopted her phrase. For some reason it always makes me smile.'

Those words reminded me of a post I'd published in May 2024 and thought it worth repeating ... so without further ado ... here it is!

"Motion Is Lotion – Why Moving Your Body Is So Important

Motion Is Lotion, or another term would be, movement is medicine. This article will explain all the benefits that simply moving your body can do and why it’s crucial to your life.

Musculoskeletal Benefits

The reason we use these terms is that it is the most natural way for the body to heal itself. When we talk about movement is medicine or motion is lotion, a lot of people think, “Oh, exercise, yeah, we’re working our muscles.” but the benefits of exercise go far beyond the musculoskeletal system.

• Aid joint lubrication and nourishment
• Ease your joint pain and stiffness
• Improve flexibility & mobility
• Build muscular strength
• Improve your balance
• Help you sleep better
• Improve posture
• Improve or maintain the density of your bones
• Improve overall health and fitness

Mental Health Benefits

The second benefit of moving your body is overall mental health. It releases positive hormones throughout the body from the brain, and you are going to see a positive emotional response to exercise from the mental health aspect.

• Lower stress levels
• Improve your mood
• Improve self-esteem
• Improve cognitive function
• Better endurance
• Increased interest in sex
• Increase energy and motivation

Gastrointestinal Benefits

Next, from the gastrointestinal aspect, we can improve gastric motility. Movement can improve the ability to digest food. It can see decreased amounts of inflammation in blood markers and biochemical markers such as that.

• Improve food digestion
• Decreased inflammation in blood markets
• More diverse gut microbiota

Cardiovascular Benefits

Finally, we have cardiovascular benefits, between the heart and the lungs. All of these systems combine, even from the endocrine system in terms of hormones and hormonal imbalances. Exercise improves these.

• Increase exercise tolerance
• Reduction of body weight
• Reduction in blood pressure
• Reduction in bad cholesterol
• Increase in insulin sensitivity

Movement Is Medicine

It’s the most natural medication or the most natural prescription you can get from any doctor.

Making sure that you are moving often, moving well, and making sure that you are getting the proper amount of activity, you’ll see benefits not only to your musculoskeletal system but to the cognitive system, heart, lungs, endocrine, gastrointestinal, you name it!

Movement is medicine, and it’s going to improve all of your systems.

It is highly recommended to consult with a doctor or an expert if you are concerned about exercising or experiencing any abnormal pain."

Above words taken from here
Image from google

Related Post

'Exercise for Better Health' - read it here

I think any movement/exercise is important. Of course, how you 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 😊

Please be aware that articles (and any comments) 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

Roasted Pepper and Courgette/Zucchini Salad : It's vegetarian, gluten free and dairy free

Why not serve up a taste of the Mediterranean with this warm roasted vegetable salad that makes a great side dish to grilled meats and fish or as part of a vegetarian buffet. Sweet, colourful roasted peppers and courgettes/zucchini combine with a fragrant oregano and garlic oil and then finished with a crunchy sprinkle of toasted pine nuts... yum 😋

Ingredients

Serves Four

2 red peppers, deseeded and cut into wedges
1 yellow pepper, deseeded and cut into wedges
1 orange pepper, deseeded and cut into wedges
2 red onions, cut into wedges
3 tbsp olive oil
2 tsp dried oregano
1 garlic clove, crushed
½ lemon, zested
2 courgettes/zucchini, sliced into rounds
1 tbsp balsamic vinegar
2 tbsp pine nuts
sprigs of fresh oregano or thyme, to serve (optional)

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the pepper and onion wedges on a large baking tray. In a small bowl, mix together 2 tbsp of the oil with the dried oregano, crushed garlic and lemon zest. Season, then drizzle over the veg and toss everything together before spreading the vegetables out in an even layer.
2. Roast for 20 mins, then remove the tray from the oven and add the courgettes and remaining tbsp of oil. Toss everything together, then return to the oven for 15 mins.
3. Drizzle over the balsamic vinegar and roast for a final 5 mins.
4. Meanwhile, add the pine nuts to a dry-frying pan on a medium heat and toast gently for 30 secs-1 min until lightly golden.
5. Serve the roasted vegetables on a large platter or dish and sprinkle over the pine nuts and sprigs of fresh oregano or thyme (if using) to serve.

Each serving contains

Fat 14g Carbohydrate 19.5g Protein 5.6g Fibre 4.7g

From idea seen here

Related Posts

Roasting Red Peppers : Why do we, How do we, and more : Read it here

What Is the Difference Between Green, Yellow, Orange, and Red Bell Peppers? : Read it 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

Tomorrow, many pupils receive their exam results!

For many school pupils it's exam results time tomorrow!

I'm talking about The General Certificate of Secondary Education (GCSE) which is an academic qualification in a range of subjects taken in England, Wales and Northern Ireland, having been introduced in September 1986 and its first exams taken in 1988. State schools in Scotland use the Scottish Qualifications Certificate instead. However, private schools in Scotland often choose to follow the English GCSE system. Pupils usually sit these exams in Year 11 when they are 16 years of age.

In 2025 the date for GCSE results is Thursday 21st August 2025. Normally, results will be available from 8am, but pupils/students are always advised to check with their school when they can go in to collect them.

Two of the grandchildren will be receiving their results tomorrow, and like many families I think phone lines, messages etc. will be rather busy 😊

seen here

I can remember my schoolteacher saying

make sure you read the question correctly!

Did you?

All the best Jan

DIABETES NEWS : 'Are mangoes good for diabetes? Indian studies challenge conventional wisdom'

The number of adults living with diabetes worldwide has surpassed 800 million, more than quadrupling since 1990, according to data in The Lancet given on World Diabetes Day in 2024... 

In 2025 world diabetes day will be on November 14th.

Regular readers here will know I do post a variety of 'Diabetes News' posts and todays one features Mangoes and are they good for diabetes? Do please read on to find out more ...

Sharing an article by Soutik Biswas

"Are mangoes good for diabetes? Indian studies challenge conventional wisdom

As summer sweeps across India, one of the most common questions a leading Mumbai-based diabetologist hears from his patients is: "Can I eat mangoes?"

"Mangoes, with their rich sweetness and diverse varieties, are a staple of Indian summers, and it's understandable why people want to indulge," says Rahul Baxi.

However, this simple question, he says, comes loaded with misconceptions - ranging from the belief that mangoes should be strictly avoided, to the opposite extreme where some think eating mangoes in excess might "reverse diabetes".

The reality lies somewhere in between, but the confusion doesn't end with the season. "In fact, many patients return for follow-up visits post-mango season, often with elevated glucose levels, and sometimes, the culprit may just be overindulgence in this beloved fruit," says Dr Baxi.

This constant dilemma has left many people with diabetes wary of the "king of fruits". Yet, new research suggests that mangoes might not be the villain they're sometimes made out to be.

Two new Indian clinical trials are turning conventional dietary wisdom on its head, suggesting that controlled mango consumption instead of carbohydrates (in the form of bread) may actually improve blood sugar and metabolic health in people with type 2 diabetes.

Type 1 diabetes occurs when the pancreas produces little or no insulin, while in type 2, the body becomes resistant to insulin's effects.

Type 2 diabetes makes up over 90% of global cases, according to the International Diabetes Federation (IDF). It's the eighth leading cause of disease burden worldwide, projected to rank second by 2050. Though not fully understood, it's strongly linked to excess weight, age, ethnicity and family history.

In India, an estimated 77 million adults have type 2 diabetes, while nearly 25 million are prediabetic and at high risk of developing the condition, according to the World Health Organization.

Yet amidst the challenges, new findings offer a surprising ray of hope - especially for mango lovers.

A pilot study soon to appear in the European Journal of Clinical Nutrition and involving 95 participants found that three popular Indian mango varities - Safeda, Dasheri and Langra - produced similar or lower glycemic responses than white bread over two hours of glucose testing. (A glycemic response is how quickly and how much a food raises blood sugar levels after eating.)

Continuous glucose monitoring of people with and without type 2 diabetics over three days showed that, in participants with diabetes, post-meal sugar fluctuations were significantly smaller after eating a mango. This low fluctuation glycemic response could be beneficial to the body in the long run, researchers say.

"Mangoes are a much-loved fruit and maligned for its possible glucose and weight-elevating effects," said Dr Sugandha Kehar, first author of both studies.

"These studies show that within prescribed diets, consumption of mangoes are not detrimental to blood glucose and may even be beneficial."

A second, eight-week randomised trial published in the Journal of Diabetes & Metabolic Disorders - conducted at Delhi's Fortis C-DOC with Indian Council of Medical Research funding - has reinforced the findings.

Thirty-five adults with type 2 diabetes who replaced their breakfast bread with 250g of mango saw improvements in fasting glucose, haemoglobin A1C test (HbA1c) which measures average blood sugar levels, insulin resistance, weight, waist circumference and HDL cholesterol. These markers are key indicators of diabetes control and overall metabolic health.

"We showed the benefits of small doses of mangoes in place of carbohydrates (bread) in breakfast in two detailed studies for the first time, laying to rest all speculations regarding adverse metabolic effects of its consumption," says Prof Anoop Misra, senior author and study lead.

"But the key is moderation and clinical supervision - this is not a licence for unlimited mango feasts."

I asked Prof Misra what eating mangoes in moderation meant.

"If your daily limit is 1,600 calories, any calories from mango should be part of that total, not extra. A 250g mango - about one small fruit - has roughly 180 calories. As in the study, you'd replace an equivalent amount of carbs with mango to get the same results," he told me.

Dr Baxi says he tells his patients something similar.

"If glucose levels are under control, I do allow and even encourage my patients to enjoy mangoes in limited quantities - about half portion which gives 15g carbohydrates - once or twice a day."

Dr Baxi tells his patients: portion control is key - mangoes should be eaten between meals, not as dessert. Pair them with protein or fibre, and avoid combining with other carbs or sugary forms, such as juices and milkshakes.

Beyond its metabolic impact, the mango occupies a far larger place in Indian life - a fruit that opens doors both literally and figuratively, carrying cultural, social and even diplomatic significance.

"Mango diplomacy" is a familiar phrase across the subcontinent, where carefully chosen crates of the fruit can grease political deals, strengthen alliances or smooth over tense negotiations.

Mango festivals pop up across Indian cities, celebrating the fruit's cultural and economic significance. The fruit is, at once, a favourite indulgence and a quietly powerful social currency. "Most Indians have a personal favourite mango and parochial regional loyalties have long fuelled heated ranking debates," says Pushpesh Pant, a Delhi-based historian and culinary expert.

"Good mangoes are not just to be eaten; they are adornments like jewellery. The rules of the mango push the best produce towards those willing to pay the highest price," writes Sopan Joshi in Mangifera indica: A Biography of the Mango, a magisterial account of the fruit and its admirers.

There are more than 1,000 varieties of mango grown in India. Joshi writes India's mangoes vary by region: northern and eastern varieties like Langra, Dasheri, Chausa and Himsagar are intensely sweet, while southern types offer a subtle sweet-sour flavour. The Alphonso of western India owes its signature taste to a unique balance of sugar and acid.

So central is the fruit to Indian life that the calendar year itself often begins with the mango flowering. Poet Ghalib called the mango a "a sealed glass of honey", and hundreds of books have been written celebrating its allure.

Part indulgence, part icon, the mango continues to delight and inspire - now with a surprising nod from science."

Words above from article here

Related Post

Mangoes ... so luscious and juicy, some say magical ... read it here

(the post also includes some mango recipes)

---- xxxx ----

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

Chicken, chorizo, red peppers and sage with spiced aubergine/eggplant

Hello everyone, I hope you had an enjoyable weekend. Many thanks for your lovely thoughts and comments on my recent posts. Can you believe that we are now into the second half of August? The days go by so quickly don't they. 

Today's post is a recipe which features aubergine/eggplants, they are full of vitamins, minerals and dietary fibre. They can be a great choice for salads, stews and beyond! Please note, however, that aubergines do contain significant amounts of oxalate, and individuals with a history of oxalate-containing kidney stones should avoid over-consuming them. Much more to read about aubergines/eggplants here

This recipe can be adapted if you prefer to use chicken thighs/breast.

Ingredients

Serves Four
For the chicken
1 large corn-fed chicken, jointed into 8 pieces
salt and freshly ground black pepper
3 tbsp olive oil
110g/4oz chorizo, peeled and sliced
3 red peppers, cut into 2.5cm/1in squares
2 garlic cloves, crushed
1-2 tbsp chopped fresh sage
2 tsp chopped fresh thyme
1 lemon, juiced, zested
For the spiced aubergine/eggplant
2 large aubergines/eggplants, cut into 2.5cm/1in chunks
125ml/4fl oz olive oil
2 red onions, finely chopped
4 plum tomatoes, seeded and diced
2 tbsp red wine vinegar
good pinch cumin
handful basil leaves, torn
handful coriander leaves, picked from stems
1 tbsp pine nuts, lightly toasted in a pan
sea salt and freshly ground black pepper

Method
1. Preheat the oven to 180C/350F/Gas4.
2. Season the chicken pieces with salt and freshly ground black pepper. Heat two tablespoons of the olive oil in a large frying pan and brown the chicken on both sides for 4-5 minutes. When all the chicken pieces are nice and golden-brown, remove them from the pan and set aside.
3. Heat the remaining tablespoon of olive oil in the same frying pan and cook the chorizo for 2-3 minutes. Add the peppers, garlic, sage and thyme to the pan and cook for another 2-3 minutes. Tip the chorizo and peppers into a roasting tin and place the chicken pieces on top.
4. Spread the lemon zest and juice from half a lemon over the chicken. Bake in the oven for 30-40 minutes, turning the chicken pieces halfway through the cooking time, or until the chicken is cooked through.
5. Meanwhile, for the spiced aubergine/eggplant, put the aubergines in a colander, add about ½ teaspoon of salt and leave to drain for half an hour.
6. Heat 35ml/1fl oz of the olive oil in a pan and fry the red onions for five minutes, or until softened. Add the tomatoes and cook for a further five minutes, or until the tomatoes have broken down into a thick sauce. Season with salt and freshly ground black pepper, then remove from the pan and set aside.
7. Add three tablespoons of the olive oil to the pan and fry half the aubergines for 4-5 minutes, or until tender. Remove the aubergine pieces and set aside to drain on kitchen paper. Add the remaining three tablespoons of oil to the pan and fry the remaining aubergine pieces for 4-5 minutes, or until tender.
8. Return the aubergine and tomato and onion mixture to the pan and stir in the red wine vinegar, cumin, basil and coriander. Season to taste with salt and freshly ground black pepper and sprinkle over the pine nuts.
9. To serve, spoon the aubergine onto a plate and place the chicken alongside.

10. Enjoy your meal 😋

From recipe seen here

You may also like to see this recipe suggestion ...

Baked Aubergine / Eggplant Bruschetta ... Lower Carb and Vegetarian ... it's here

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

'Your dog can read your mind – sort of'

Did you know that Britain was the first country in the world to start a welfare charity for animals, as early as 1824. Now, almost 20m cats and dogs have a loving place in the country’s homes, and almost one in two households is accompanied by a furry, scaly, or feathered friend. Looking at my family, although I have never owned one, there are quite a few dogs but only two cats! It may be the other way round in your family ... or indeed you may not have any pets. This preamble is to lead me on to todays post which is 'Your dog can read your mind - sort of' I hope you find it of interest, and for added reading pleasure I've also linked to two posts 'Ways That Having a Pet Can Help Your Diabetes' and 'Diabetes Sniffer Dog Saves Boy'... you will see the links near the bottom of this post.

image from post here

"Your dog tilts its head when you cry, paces when you’re stressed, and somehow appears at your side during your worst moments. Coincidence? Not even close.

Thousands of years of co-evolution have given dogs special ways to tune in to our voices, faces and even brain chemistry. From brain regions devoted to processing our speech to the “love hormone” or oxytocin that surges when we lock eyes, your dog’s mind is hardwired to pick up on what you’re feeling.

The evidence for this extraordinary emotional intelligence begins in the brain itself. Dogs’ brains have dedicated areas that are sensitive to voice, similar to those in humans. In a brain imaging study, researchers found that dogs possess voice-processing regions in their temporal cortex that light up in response to vocal sounds.

Dogs respond not just to any sound, but to the emotional tone of your voice. Brain scans reveal that emotionally charged sounds – a laugh, a cry, an angry shout – activate dogs’ auditory cortex and the amygdala – a part of the brain involved in processing emotions.

Dogs are also skilled face readers. When shown images of human faces, dogs exhibit increased brain activity. One study found that seeing a familiar human face activates a dog’s reward centres and emotional centres – meaning your dog’s brain is processing your expressions, perhaps not in words but in feelings.

Dogs don’t just observe your emotions; they can “catch” them too. Researchers call this emotional contagion, a basic form of empathy where one individual mirrors another’s emotional state. A 2019 study found that some dog-human pairs had synchronised cardiac patterns during stressful times, with their heartbeats mirroring each other.

This emotional contagion doesn’t require complex reasoning – it’s more of an automatic empathy arising from close bonding. Your dog’s empathetic yawns or whines are probably due to learned association and emotional attunement rather than literal mind-mirroring.

The oxytocin effect

The most remarkable discovery in canine-human bonding may be the chemical connection we share. When dogs and humans make gentle eye contact, both partners experience a surge of oxytocin, often dubbed the “love hormone”.

In one study, owners who held long mutual gazes with their dogs had significantly higher oxytocin levels afterwards, and so did their dogs.

This oxytocin feedback loop reinforces bonding, much like the gaze between a parent and infant. Astonishingly, this effect is unique to domesticated dogs: hand-raised wolves did not respond the same way to human eye contact. As dogs became domesticated, they evolved this interspecies oxytocin loop as a way to glue them emotionally to their humans. Those soulful eyes your pup gives you are chemically binding you two together.

Beyond eye contact, dogs are surprisingly skilled at reading human body language and facial expressions. Experiments demonstrate that pet dogs can distinguish a smiling face from an angry face, even in photos.

Dogs show a subtle right-hemisphere bias when processing emotional cues, tending to gaze toward the left side of a human’s face when assessing expressions – a pattern also seen in humans and primates.

Dogs rely on multiple senses to discern how you’re feeling. A cheerful, high-pitched “Good boy!” with a relaxed posture sends a very different message than a stern shout with rigid body language. Remarkably, they can even sniff out emotions. In a 2018 study, dogs exposed to sweat from scared people exhibited more stress than dogs that smelled “happy” sweat. In essence, your anxiety smells unpleasant to your dog, whereas your relaxed happiness can put them at ease.

Bred for friendship

How did dogs become so remarkably attuned to human emotions? The answer lies in their evolutionary journey alongside us. Dogs have smaller brains than their wild wolf ancestors, but in the process of domestication, their brains may have rewired to enhance social and emotional intelligence.

Clues come from a Russian fox domestication experiment. Foxes bred for tameness showed increased grey matter in regions related to emotion and reward. These results challenge the assumption that domestication makes animals less intelligent. Instead, breeding animals to be friendly and social can enhance the brain pathways that help them form bonds.

In dogs, thousands of years living as our companions have fine-tuned brain pathways for reading human social signals. While your dog’s brain may be smaller than a wolf’s, it may be uniquely optimised to love and understand humans.

Dogs probably aren’t pondering why you’re upset or realising that you have distinct thoughts and intentions. Instead, they excel at picking up on what you’re projecting and respond accordingly.

So dogs may not be able to read our minds, but by reading our behaviour and feelings, they meet us emotionally in a way few other animals can. In our hectic modern world, that cross-species empathy is not just endearing; it’s evolutionary and socially meaningful, reminding us that the language of friendship sometimes transcends words entirely."

Words above with all relevant research links can be seen here

Related Posts
Ways That Having a Pet Can Help Your Diabetes - read it here

Diabetes Sniffer Dog Saves Boy - read it here

----- xxxx ooo xxxx -----

Dear reader, this blog is presented in a magazine style - something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! Please note, not all recipe suggestions may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

It's Friday ... I wish you a happy one

It's Friday ... and I wish you a happy one.

I hope you like these flowers ...

image from here

... and as it's Friday

why not treat yourself to a

Low-carb, gluten free muffin cake which has a hint of cinnamon

and goes very well with a cup of tea or coffee

Ingredients

Makes 10
4g carbs per muffin/cake
200 g almond flour or crushed almonds
¼ tsp salt
4 eggs
80 ml water
2 tsp baking powder
100 g butter
10 g Splenda (sugar substitute)
2 tsp cinnamon

Method
1. Preheat your oven to 350º F 180º C gas mark 4-moderate
2. Mix all the ingredients together either by hand or using a mixer.
3. Grease a muffin/cupcake pan and evenly divide the mixture.
4. Bake for about 25 Minutes

Notes
i) These taste amazing, but you can also add sultanas, nuts or anything else to the mixture before baking if you so wish, although this will alter the carb count!
ii) If you should need help with measurement conversions please see here

iii) If you would prefer a low carb muffin which uses coconut flour please see 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

Vienna Plum Cake : Low Carb : Gluten Free

British plums are in season from August to October, they are wonderfully versatile and can simply be eaten as they are or used in sweet late summer bakes. With a smooth, chalky skin and juicy flesh, this succulent British fruit is popular. They vary in colour from golden to purple, and popular varieties include Victoria and Marjorie Seedling.

So it is with plums in mind that I share this recipe for a low carb / Keto Vienna Plum Cake. It's a sweet and dense vanilla almond cake with tangy, juicy plums baked into the top, and yes, it's low carb and gluten free!

... and before the recipe a little more about the "Viennese plum cake." It is often referred to as Zwetschkenkuchen, and doesn't have a single, definitive origin story like the Sachertorte. It evolved from European traditions of using dried fruits and spices in festive cakes, and became associated with Vienna through its use of local plums, particularly the "Zwetschke" variety. While not a dish with a specific royal or historical origin, it's deeply rooted in Austrian culinary culture and is a popular treat, especially during plum season....

image from here

Ingredients

Serves 8
1/2 cup butter, softened
1/2 cup granulated sugar substitute (for example Swerve)
3 eggs
1 tablespoon vanilla extract
1/4 teaspoon almond extract
1 1/2 cups almond flour
1/2 cup coconut flour
pinch of salt
2 teaspoons baking powder
1/4 teaspoon xanthan gum
3/4 cup unsweetened vanilla almond milk
4 small plums, pitted and halved (skin on)

Instructions
1. Preheat the oven to 375 degrees (F)
2. Cream the butter and sweetener together until smooth.
3. Add the eggs one at a time, beating well after each.
4. Add the vanilla and almond extract and beat until combined.
5. Combine the almond flour, coconut flour, salt, baking powder, and xanthan gum in a small bowl and mix well.
6. Add the flour mixture to the butter/egg mixture and beat until fully incorporated.
7. Add the almond milk and blend well.
8. Spoon the batter into a well greased 8 x 12 pan (or equivalent) and spread evenly.
9. Place the plum halves (or slices) evenly over the top.
10. Bake on an upper rack of the oven at 375 degrees (F) for 35 – 40 minutes, or until a toothpick inserted in the centre comes out clean.
11. Cut the cake into 8 pieces. Serve warm or cold... and enjoy 😋

Nutrition per serving 1/8th cake
Fat: 25g  Carbohydrates: 6g net  Protein: 9g

The above and more can be seen here

Need help with weight/measurement conversion see here
Read more about xanthan gum here

Read more about low carb and keto sweeteners/sugar substitutes here and here

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

DIABETES NEWS : 'Potatoes may increase risk of type 2 diabetes—depending on their preparation'

"Potatoes may increase risk of type 2 diabetes—depending on their preparation

In a study that tracked the diets of more than 205,000 adults over decades, French fries were associated with an increased risk of developing type 2 diabetes (T2D), while other forms of potatoes—including baked, boiled, and mashed—were not. The study, led by Harvard T.H. Chan School of Public Health also found that swapping any form of potato for whole grains may lower the risk of T2D.

The study was published in the BMJ.

According to the researchers, while previous studies hinted at a link between potatoes and T2D, the evidence was inconsistent and often lacked detail on cooking methods and the potential effects of substituting other foods for potatoes.

"Our study offers deeper, more comprehensive insights by looking at different types of potatoes, tracking diet over decades, and exploring the effects of swapping potatoes for other foods," said lead author Seyed Mohammad Mousavi, postdoctoral research fellow in the Department of Nutrition.

"We're shifting the conversation from, 'Are potatoes good or bad?' to a more nuanced—and useful—question: How are they prepared, and what might we eat instead?"

The researchers examined the diets and diabetes outcomes of 205,107 men and women enrolled in the Nurses' Health Study, Nurses' Health Study II, and Health Professionals Follow-up Study.

For more than 30 years, participants regularly responded to dietary questionnaires, detailing the frequency with which they consumed certain foods, including French fries; baked, boiled, or mashed potatoes; and whole grains.

They also reported on new health diagnoses, including T2D, and various other health, lifestyle, and demographic factors, which the researchers controlled for. Over the course of the study period, 22,299 participants reported that they developed T2D.

The study found that three servings weekly of French fries increased the risk of developing T2D by 20%. Baked, boiled, and mashed potatoes were not significantly associated with T2D risk.

The researchers calculated, however, that eating whole grains—such as whole grain pasta, bread, or farro—in place of baked, boiled, or mashed potatoes could reduce the risk of T2D by 4%. Replacing French fries with whole grains could bring T2D risk down by 19%. Even swapping refined grains for French fries was estimated to lower T2D risk.

The researchers complemented their study with a novel meta-analytic approach to estimate how swapping potatoes for whole grains could affect the risk of T2D, using data from previously published cohort studies.

This involved two separate meta-analyses: one based on data from 13 cohorts examining potato intake and the other from 11 cohorts on whole grain intake, each encompassing over 500,000 participants and 43,000 T2D diagnoses across four continents. The results were closely consistent with those of the new study.

"The public health message here is simple and powerful: small changes in our daily diet can have an important impact on the risk of type 2 diabetes. Limiting potatoes—especially limiting French fries—and choosing healthy, whole-grain sources of carbohydrate could help lower the risk of type 2 diabetes across the population," said corresponding author Walter Willett, professor of epidemiology and nutrition.

"For policymakers, our findings highlight the need to move beyond broad food categories and pay closer attention to how foods are prepared and what they're replacing. Not all carbs—or even all potatoes—are created equal, and that distinction is crucial when it comes to shaping effective dietary guidelines.""

Words above seen here

See the BMJ article/study here

Have you read?

How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs - read it here

Interestingly it was back in 2016 when Eddie (who was a Type 2 Diabetic) wrote

And you should avoid eating:
Starch - bread, pasta, rice, potatoes, chips, crisps, porridge, muesli, foods containing processed flour and so on. 'Wholegrain products' are just less bad. Moderate amounts of root vegetables (carrots, parsnips) may be OK (unless you’re eating extremely low carb).

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

August Birth Flowers : The Poppy and its symbol of remembrance

The month of August has two birth flowers, the gladiolus and the poppy, both are colourful and make excellent cut flowers. They also share a rich symbolism tied to remembrance.

Gladiolus, a symbol of strength and love, provides height to the garden and a splash of much-needed colour in the final full month of the summer season. I wrote about this birth flower recently, in case you missed the post you can find it here

The poppy, does grow in a variety of colours, but is known best for its red colour and made famous by a poem written more than a century ago, has long been associated with those lost during times of war. The poppy symbolizes eternal sleep, oblivion, and also imagination. It is known best for its red colour and made famous by a poem written more than a century ago, by Canadian poet John McCrae.

McCrae served as a military physician during World War I, and penned the famous poem, “In Flanders Field,” it begins with the line: In Flanders Field the poppies blow / Between the crosses row on row. It led to the association between the poppy and those lost in battle.

Poppies grow all over the world, including the temperate climates of Eurasia, Africa, and North America. The most recognizable poppy species are the Iceland poppy, the Oriental poppy and the California poppy.

Poppy Meanings and Symbolism

• In addition to being a long-time symbol of remembrance, poppies’ opiate qualities making them symbols of sleep, peace, and death but also resurrection.
• In Greco-Roman myths, the flowers were part of offerings to the dead and poppies are found on tombstones to represent eternal sleep.
• According to Greek mythology, the poppy was associated with Demeter, the goddess of agriculture. It was believed if poppies grew in your field, a bountiful crop would follow.
• In ancient Greece, poppies were associated with Hypnos, the god of sleep, Thanatos (death), and Morpheus (dreams).
• It is believed that poppy flowers will help you remember your loved ones who have passed.
• The poppy is the state flower of California.

The Poppy in History
Canadian poet John McCrae, who served as a military physician during World War I, penned the famous poem, “In Flanders Field,” in 1915 that begins with the line: “In Flanders Field the poppies blow / Between the crosses row on row.” It led to the association between the poppy and those lost in battle.

In European cemeteries where soldiers were buried from World War I, disturbing the soil caused poppies to grow from seeds that had been dormant for years.

L. Frank Baum includes poppies in The Wonderful Wizard of Oz, creating a field of flowers that causes Dorothy, the Cowardly Lion, and Toto to fall asleep on their journey to the Emerald City.

On September 27, 1920, the poppy became the official flower of the American Legion. It memorializes those who fought and died during the First World War. Each year, the American Legion Auxiliary distributes poppies around Memorial Day, requesting recipients to make a donation to support veterans and active-duty personnel. American Memorial Day is observed on the last Monday of May each year.

On Remembrance Day (November 11), citizens all around Britain and other former Commonwealth countries wear paper crimson poppies to honour those lost in battle. The Royal British Legion (RBL) founded in May 1921 is the UK's largest charity dedicated to supporting the Armed Forces community, both past and present, and their families, and you can read more here

The Poppy and Its symbol of remembrance is recognized in many cultures around the world.

xxx oooo xxx

You may also like to read this post about 'Some Foods In Season During August' which also has some recipe suggestions - please see here

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

Red Lentil & Aubergine/Eggplant Moussaka : Vegetarian : Gluten Free

This vegetarian red lentil and aubergine/eggplant moussaka recipe has a lovely mix of ingredients and tastes. However, if you'd prefer your moussaka with meat have a look at this alternative recipe here 

Ingredients

Serves 4-6
For the filling
100g/3½oz red lentils
400g/14oz aubergines/eggplants, sliced into thin rounds
50ml/2oz vegetable oil
salt and freshly ground black pepper
1 red onion, finely chopped
1 red pepper, finely chopped
1 garlic clove, finely chopped
50g/2oz tomato purée
400g/14oz canned chopped tomatoes, drained
1 cinnamon stick
2 tbsp chopped fresh parsley
For the topping
125g/4½oz ricotta
125g/4½oz Greek-style yoghurt
3 (free-range) eggs
freshly grated nutmeg
salt and freshly ground black pepper
50g/2oz freshly grated pecorino or alternative vegetarian hard cheese

Method
1. Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions.
2. For the filling, toss the aubergine/eggplant slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper.
3. Heat a frying pan over a medium heat, add the aubergine/eggplant slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper.
4. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened.
5. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes.
6. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes.
7. Add the lentils and return the fried aubergines/eggplants to the mixture. Simmer for a further 2-3 minutes, or until warmed through.
8. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley.
9. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper.
10. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan.
11. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately.

From idea seen here

A little about lentils!

As lentils are relatively high in carbs, they don’t make the best option for very low carb diets like Keto. However, on more liberal low-carb diets, you may be able to incorporate a moderate amount of lentils.

But what are Lentils?
Lentils are an edible legume. They come from a bushy annual plant known for its small round seeds. The crop reaches heights of around 40 centimetres and grows pods that typically contain two seeds in each.

Origin of Lentils
Lentils are thought to have originated in the East and Mediterranean areas. They have been a popular food source of our ancestors since ancient times. In fact, they’re one of the earliest domesticated crop known to man!

Health Benefits of Lentils

Lentils are low in fat, high in protein, folate, phosphorus and iron. They are high in B vitamins, iron, magnesium, potassium and zinc. They’re also an excellent source of plant-based protein.

Lentils are high in fibre to support a healthy digestive tract and the growth of good gut bacteria. Eating lentils can help ease constipation and improve gut function.

Additionally, lentils contain a variety of important plant compounds known as phytochemicals. These compounds can help the body fight off chronic illnesses, such as heart disease and type 2 diabetes.

Types of Lentils
Brown: These are the most popular type and are earthy in flavour and retain their firmness while cooking. Brown lentils make a great addition to stews and soups.

Green: These can vary in size and are usually a more cost efficient alternative to using Puy lentils in recipes.

Yellow and Red: These lentils are split and cook quickly. They have a slightly sweet and nutty flavour.

Puy: These lentils hail from the French region of Le Puy. Puy lentils have a peppery taste. They look similar to green lentils, except they’re considerably smaller in size. Puy lentils are also known as French lentils. These small lentils hold their shape better after cooking.

Beluga: These lentils are so tiny and black, they almost resemble caviar. They make a great addition to salads.

Some interesting facts about lentils
Lentils are legumes that originated in Asia.
In 2400 BC, lentils were found in the burial tombs of Ancient Egyptians.
Lentils are used around the world, but they’re especially popular in Middle Eastern, Greek, French and Indian cuisines.
In the Middle East, lentils are typically prepared with onions and garlic, while in France, they’re often served with roasted meat.
In Indian cooking, lentils are made into a popular soup called dal.
Lentils are an easy to cook legume that don’t require soaking, unlike dried beans.
In Washington, there is a National Lentil Festival celebrating this popular legume!

The above about lentils, plus more to read, from article here

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

All the best Jan

How we eat with all of our five senses !

Have you ever thought how one thing can lead to another? Well this is exactly what happened to me when a few days ago blogging friend Catarina wrote:

 "I read it the other day An article about gastronomic photos.

The suggestion was that adding sensory descriptions about the food presented would increase interest of readers by appealing to their senses."

The words in italic by Catarina read here

Well her words got me thinking (and exploring) and as I thought, we do use all our five senses when we eat! Read on to find out more ...

How we eat with all of our five senses !

There was once a restaurant which had orange and beetroot jelly on the menu.

The dish, served at The Fat Duck in Berkshire, UK in the early 2000s, consisted of two cubes; one purple, the other bright orange. Whenever the waiter served it, they always advised the diner to begin with the beetroot. More often than not, the customer would dig in to the purple cube.

Except, the purple cube was actually the orange jelly. Made from the vivid flesh of blood oranges, it was a natural deep violet. Flame-orange golden beetroot was used to make the other cube. Despite this, customers still tasted purple jelly as beetroot and the orange as, well, orange - until they were told the difference. Then purple tasted citrus, and vice versa.

It’s one example of how much our senses (sight, in this case) play a part in the food we eat, sometimes before a single morsel has entered our mouths. We may think it’s all about taste and smell, but hearing, vision and touch all do their bit.

All in the best possible taste

Our tongues are covered in taste buds that can detect five different flavours; sweet, bitter, sour, salty and umami (eg, the savoury taste of Parmesan cheese). But Professor Charles Spence, an experimental psychologist at Oxford University who specialises in the sensory side of eating, says those buds aren’t exactly doing the heavy lifting when we’re tucking in to an enjoyable meal.

“According to scientists, around 75 to 95% of what we think we’re tasting in the mouth, we’re actually smelling in the nose,” he said.

“What the nose gives is everything apart from the basic taste. Anything meaty, herbal, fruity, smoky, cream, burnt or citrus. All those in the taste is really coming from the smell.”

Ortho vs retro

The flavour in our food is a combination of taste and smell. But Prof Spence says there may be two kinds of smell, both of which are key at dinnertime.

One would be orthonasal, which relates to the smell of the world around us, the kind we experience after inhaling deeply through our nose. The other is retronasal, described by Prof Spence as the flavourful air that gets pushed out to the back of the nose when we swallow while eating.

And there are times when orthonasal and retronasal smells don’t really agree.

Prof Spence continued: “Coffee often smells wonderful when we sniff it but can be disappointing when we taste it. A strong French cheese may smell on the outside, but when we eat it, it tastes wonderful. So what is smell doing to taste?

“Orthonasal-wise, it’s setting our expectations, making us salivate and helping us to predict what something will taste like. For example, I think that banana smells ripe, therefore, I can predict that it will taste sweet and soft.”

But retronasal smell is the one that’s contributing to the taste itself. The bitter flavour of coffee, which can be very different from the aroma of its beans or granules, only hits in the combination of a reaction from the taste buds and the retronasal air generated by the first swallow.

Eyes bigger than our appetites

A quote attributed to the 1st Century Roman culinary expert Apicius suggests: “The first bite is with the eyes". The reactions from The Fat Duck diners who tried the orange and beetroot jelly would appear to back up that wisdom.

And it's not just the look of the meal itself which can impact on our experience of it. Change the environment where you eat it and your enjoyment levels could also be affected.

Sam Bompas is co-founder of Bompas & Parr, a London-based firm which specialises in creating multi-sensory eating experiences.

He told about a 2003 experiment where the exact same chicken a la king dish was served up to people in venues that varied from a four-star restaurant to an old people’s home. The study showed that the plusher the surroundings, the more favourable the food was reviewed. “Your total environment will have a remarkable impact on your dishes,” Sam said.

The sound of bitterness

In one of his experiments, Prof Spence invited hundreds of people into his laboratory in Oxford and gave everyone a cup of coffee from the same machine.

For one hundred of those people, the sound the coffee machine made was changed, making it harsher than the other participants had heard.

Although every cup served that day was the same, the people who heard the machine make a harsh sound described their coffee as tasting bitter.

Prof Spence said: “Very often we’re feeling the sounds of food when we bite. In restaurants we have played the sound of the sea to enhance the taste of food, it’s called sonic seasoning. They’re specially composed soundscapes that can bring in the sweetness or bitterness of dark chocolate, or can make a lemon more acidic than it normally is.”

And if you’re wondering what bitter sounds like, it’s low-pitched, brassy music. Sweet is higher-pitched, and tinkles.

Rustling up excitement

In everyday life, there is also the teasing sound of packets rustling or bottle tops being unscrewed before a meal which prepares us for what is to come. “That’s us as Pavlov’s dogs,” said Prof Spence, referring to the famous experiment where dogs associated the sound of a ringing bell with food being put down before them and would begin to salivate, whether food was there or not.

“The packaging sets expectations,” he continued. “It leads us to salivate too. Think also of the sound of sizzling steak on a hotplate or the ping of a microwave when your food is ready.”

The finishing touch

Texture, or the ‘mouth feel’ of food is perhaps something we don’t always think about, although as Sam points out: “Texture stimulates your appetite. If an eating experience is uniform, people tend to reject it.”

Prof Spence added: “In some parts of the world, the touch and texture can be more important than the flavour. In Asia, some foods are served purely because of their texture as they have no taste. Jellyfish is an example.”

One theory linked to touch is that an awareness of food being in our mouths creates links to other senses. Prof Spence continued: “We feel the food in our mouth. Maybe it’s that feeling of something moving around inside the mouth that the other sensations ‘glue’ themselves on to.”

While others may play a bigger part, there is evidence that all five of the human senses come into use when we’re tucking in to our tea.

And as Sam says, we shouldn’t underestimate their importance. However advanced technology is at the moment, no machine has ever come close to replicating our ability to enjoy our food and detect delicate changes in flavour.

"Use it," he said. "And enjoy it."

Words seen in article here

I found this quite fascinating, how about you?
Do please share your thoughts in the comments below.

Bon Appetit and enjoy your weekend.

All the best Jan

Pan-Fried Sea Bass In Harissa Butter : Low in Carbs : Gluten Free

Goodness me! The first week of August has flown by! Has it for you?

On the menu this Friday is ?

Many may enjoy a pizza!

Perhaps some will enjoy a curry!

For me it will be fish 😋

Yes, I do enjoy fish and this recipe uses Sea bass which is a superb sweet, white, textured fish ... but a substitute fish could be halibut, cod, snapper, trout, or barrimundi ...

This super quick dinner, uses a handful of ingredients. The sea bass fillet covered in a rich spicy butter and served with tenderstem* broccoli.

Ingredients

Serves two

2 sea bass fillets
2 tbsp olive oil
30g/1oz unsalted butter
2 garlic cloves, finely grated
1 tsp coriander seeds, crushed
½ tsp cumin seeds, crushed
1 tbsp harissa paste
½ lemon
½ bunch fresh coriander, finely chopped
sea salt and freshly ground black pepper
freshly steamed Tenderstem broccoli, to serve

Method
1. Pat the sea bass dry with kitchen paper so there is no moisture on the fillets and season generously with salt and pepper.
2. Make sure you have all the rest of your ingredients ready, as it cooks so quickly.
3. Drizzle the oil into a frying pan. Put the sea bass into the cold pan, skin-side down. Put the pan over a medium–high heat. Fry for around 4–5 minutes, until the skin is crisp and golden. Turn the heat up a little and flip the fish over, frying for just a couple of minutes until cooked through and golden all over.
4. Transfer the sea bass to serving plates, then return the pan to the hob. Working quickly, add the butter, garlic, coriander seeds and cumin seeds. Cook for 1 minute then add the harissa paste, stirring together.
5. Squeeze in the juice from the lemon and remove from the heat. Stir in most of the coriander and quickly pour over the sea bass.
6. Garnish with the remaining coriander and serve immediately with the Tenderstem broccoli.

Recipe tip
Make sure you have all the ingredients ready when you start to cook the sea bass as it cooks so quickly.

Each serving provides

19g protein, 1.8g carbohydrate (of which 1.1g sugars), 34g fat (of which 12g saturates), 1.3g fibre and 1.1g salt.

From idea seen here

What is harissa paste

It is a fiery North African paste that is orangey-red in colour. It’s a mixture of peppers, dried red chillies, garlic, caraway seeds, ground cumin and coriander, tomato purée, salt and olive oil. It can be used as a condiment or as an ingredient in cooking and provides a real boost as an accompaniment to vegetables and pulses. Harissa can be bought ready-made in jars, or you can blend red chillies to create your own hot sauce, making it as fiery or as delicate as you want it to be.
More about Harissa here

What is Tenderstem broccoli?

Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.

What does Tenderstem broccoli taste like?
A bit like broccoli but way better - it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.

What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It's high in folates, plus it's a good source of fibre and protein.

Does it have different names?
Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

*This recipe suggestion uses Tenderstem Broccoli but this can be substituted for 'ordinary broccoli florets'.

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

All the best Jan