The military secret to falling asleep in two minutes - can it help you?

There have been many articles written about sleep and trouble sleeping and I am sure that there are times when each of us do experience this. So what do you do? Perhaps count sheep, or read a book until you begin to feel sleepy... my dear mum always used to have a milky drink before bedtime! But how about this one!

The military secret to falling asleep in two minutes.

[This article was originally published in March 2018]

There are few things more frustrating than spending a night tossing and turning, desperately trying to doze off to sleep.

But if you’re used to lying in bed awake at night, brain whirring at a million miles an hour and unable to get the sweet, sweet slumber you crave, then good news.

There's a brilliant military technique that is said to help anyone fall asleep in just two minutes - and it might just change your life.

The trick is reportedly used by the US army to help them fall asleep in situations that are less than peaceful, such as on battlefields.

Detailed in the book 'Relax and Win: Championship Performance, 1981', the technique is thought to have been developed by army chiefs to ensure soldiers didn’t make life-threatening mistakes due to exhaustion.

Here’s how to do it:
1. Relax the muscles in your face, including tongue, jaw and the muscles around the eyes
2. Drop your shoulders as far down as they’ll go, followed by your upper and lower arm, one side at a time
3. Breathe out, relaxing your chest followed by your legs, starting from the thighs and working down
4. You should then spend 10 seconds trying to clear your mind before thinking about one of the three following images:
 i) You’re lying in a canoe on a calm lake with nothing but a clear blue sky above you
 ii) You’re lying in a black velvet hammock in a pitch-black room
 iii) You say “don’t think, don’t think, don’t think” to yourself over and over for about 10 seconds.

The technique is said to work for 96 per cent of people after six weeks of practice.

The NHS currently recommends the average person needs around eight hours of good-quality sleep every night to function properly.

It warns a lack of sleep can make people more prone to a number of medical conditions, including obesity, high blood pressure and heart disease.

With one in three people in the UK suffering from poor sleep, the army trick could provide some sweet relief.

If that doesn’t work, sleep expert Dr Neil Stanley says the most important factor when it comes to falling asleep is quieting your mind.

“In order to get to sleep you need three things:

a bedroom conducive to sleep’, a relaxed body and most importantly a quiet mind. You can’t go to sleep if your mind is racing and so anything you can do to slow it down will help you sleep,” 

“There is no magic way of doing this, you have to find what works for you, be that reading, a warm bath, camomile tea, mindfulness, aromatherapy or listening to Pink Floyd. It doesn’t matter what you do as long as it stops you worrying about the stresses of the day.”

Words above from article here

Related Posts

Simple Steps To A Better Night's Sleeps, five suggestions - see here

Are you struggling to sleep? These two things to eat or drink before bed-time may help! - see here

If Sometimes Sleep is Elusive - Getting Quality Rest Helps - see here
Ten Reasons You're Always Tired (and what you can do about it) - see here

Have you any tips for a better nights sleep?

Do please share them in the comments.

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.

All the best Jan

Cauliflower Cheese Bites : Vegetarian : Gluten Free : Low Carb

Liven up lunches (and lunchboxes) with these cauliflower cheese bites using creamy Cheddar cheese, spinach and cherry tomatoes. These cheesy snacks are perfect for batch cooking ahead of a busy week – they can be stored for 3 days and enjoyed throughout the week.

Ingredients

Makes Six
¼ cauliflower *
3 eggs
15g baby spinach, chopped
60g Mature Cheddar Cheese, grated
6 cherry tomatoes, halved

Method
1. Preheat the oven to gas 4, 180°C, fan 160°C. Blanch the cauliflower in boiling water for 4-6 mins until just tender. Drain and set aside to cool a little.
2. Meanwhile, grease a 6-hole mini muffin tin with butter. Beat the eggs in a large bowl, then stir in the spinach and 45g of the cheese. Chop the cooled cauliflower into small pieces and stir into the egg mixture; season. Divide the mixture between the holes in the muffin tin, place 2 tomato halves into each, then divide the remaining cheese between them.
3. Bake for 25-30 mins until set and turning golden. Allow to cool a little before removing from the tin, then transfer to a wire rack to cool completely. Will keep for up to 3 days in an airtight container in the fridge.

Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date.

Each serving provides

Carbohydrate 1.4g Protein 7.4g Fat 8g Fibre 0.8g

From original recipe idea here

* If you don't have cauliflower try using broccoli 

Related Posts

Eight Health Benefits of Cauliflower - see here

Cheddar, a classic cheese - see here

a light lunch and some flowers for the weekend

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 please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Friday Five : Vegetables, Herb and a Fruit !

Yes, Friday comes around once more! For today's post my first thought was to name five vegetables but somehow a herb and a fruit was also included! Oh well, never mind! Have you used any/all of these five in your recipes? Have you got a favourite vegetable or fruit beginning with the letter 'F'? Please share your thoughts in the comments.

Fennel

Fennel is wonderfully dynamic as it can be used as an herbal additive or eaten wholesale as a vegetable. Fennel comes as a large ‘head’ which is sort of a cross between celery and Pak Choi. When braised or slowly baked it takes on a sweetness with hints of aniseed and is an ideal accompaniment to foods high in fat such as pork. The tips of fennel can be finely shredded and used raw as an eye-catching garnish, and if you encounter Fennel Seeds, these can be ground or added whole to dishes to give more depth. Use Fennel seeds sparingly as they are very strong.
Please see a recipe featuring fennel here

Fenugreek
Fenugreek is herb that features predominantly in food that most would call spicy. Whether you are making an Indian dish or something from South America such as a Chili Beef, Fenugreek can add subtle hints of sweet and nutty flavour that taste almost like overcooked sugar.

Please see a recipe featuring Fenugreek here

Fig
Figs are one of the oldest fruits known to mankind and feature worldwide as a healthy source of vitamins and minerals. Figs are at their best when they are ripe and are super sweet. They tend to ripen quickly so it is common practice that they are preserved by drying them. The flesh of the fig and the crunchy seeds inside are edible.

Please see a recipe featuring fig here

French bean
Whilst called French beans, you might have heard them referred to as ‘green beans’. They are one and the same thing. They can be served finely chopped and raw in a salad, or if you prefer them cooked steam them until they are just cooked. The make an ideal filler in soups and stews and also feature very heavily in Asian cooking. With French beans it is a good idea to avoid overcooking as the texture turns very soft.

Please see a recipe featuring French beans here

Fava bean (also known as broad bean)
Fava beans are a great source of vitamins, including vitamin C and Iron. They have a long pod which, once split, reveals a bright green treasure within. They can be eaten raw as a snack, or alternatively shelled and cooked.

Please see a recipe featuring Fava (broad) beans here

Some details taken from article 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 your meter.

All the best Jan

From Mason Jars to Fridge Hacks - Ways We Store Our Food

Tess Patrick at Food Matters site writes:

"Any foodie will tell you that the key to a kitchen is a handful of simple routines, or ‘hacks’. How you store your food is just as important as the food you buy itself. Whether you’re making the most out of shelf-life, looking to reduce wastage, or trying to save time and space, there’s a few simple rules to follow. It’s nothing that will break the bank or eat up your weekend, but rather that little bit of preparation to make your life infinitely easier. From mason jars to fridge hacks, here are 11 ways we store our food in the Food Matters kitchen.

1. Package-less Pantry
First, go back to basics and start with all the goodness in your pantry. From quinoa to cashews, all of our healthy wholefoods can become a mess if they’re not stored correctly. We love spending time organizing a ‘package-less pantry’. Not only do the uniform jars look beautiful on shelves, but by shopping in bulk and using jars or containers to store your foods you’re reducing unnecessary plastic, saving money on staple foods, and storing them in a way that keeps them fresher for longer. Plus, it’s really fun rearranging beautiful shelves - so you always know where your staples are when you need them, and you’re guaranteed compliments from every dinner guest.

2. Store Root Vegetables In Cool, Dry, Dark Places
While you’re in the pantry, this is one of the best places to store root vegetables. In the cooler, darker corners, keep some baskets, canvas bags, or even large ceramic vessels to store things like potatoes, pumpkins, and onions. This will prevent them from sprouting or getting too weathered by harsh environments.

3. Invest In Spice Jars
Leaving spices in their little pouches from the store is one of the fastest ways to spill them, lose them, and create a mess in your kitchen. Spice jars are an inexpensive, but lifesaving investment when it comes to preserving the nutritional integrity of the healing herbs and spices. Plus, when you’re creating delicious dishes in the kitchen, it makes them that much easier to find.

4. Fresh Herb Storage
When dealing with fresh herbs, rather than dried, if they’re not coming fresh from the garden, store them for longevity. There’s a couple of ways we do this, depending on where we have room in our fridge, but either way prevents them from going limp, flavourless, and sad looking. The easiest way is to fill a glass jar or tumbler part-way with cold water, and place your bunch of herbs in there like a bouquet of flowers so that the roots and stems submerged in water. Then, wrap the leaves in re-usable plastic (we like to re-use sandwich bags) and store them in the refrigerator. Alternatively, you can lightly spritz them with water, roll them in a damp paper towel, and store them in your vegetable crisper drawer.

5. Salad Spinners For Green Leaves
To keep salad leaves fresh, you can use the same wet paper towel hack that you would with herbs, or you can keep them ready to go at a moment’s notice. One of the best kitchen gadgets is a compact salad spinner. The ventilated basket stops any produce from going limp or rotten to quick, and whenever it needs a freshen up or wash, you can rinse and spin with a fuss-free approach. Plus, the sealed lid keeps your greens fresher for longer and they’re ready to put on the table at dinnertime.

6. Prepare Your Produce For Longevity
It’s easy enough after your weekly trip to the market or grocer to get home and attempt to shove your produce wherever there is space. But by dedicating an extra 15-minutes to rotating your fridge contents and getting the new fruits and vegetables ready for the week ahead, you’ll thank yourself infinitely when it comes to busy dinners throughout the week. Start by pulling out any left-over produce from last week. Then take your fresh foods and wash, chop, and prep them if need be, before putting them in containers to be on-hand for the week ahead. Once they’re good to go, make sure your older produce is still okay to eat (compost if not) and place it back on top - this means you’ll reach for the food that needs using first.

7. Glass Containers & Reusable Jars
Speaking of containers, making sure you have ample containers is the key to keeping your fridge organized. They can be a relatively inexpensive set, but they’ll make your life easier. Glass or ceramic containers that can stack on each other are the gold standard, as you can be sure no chemicals in the plastic are leaching into your food while making the most of space - plus they’re much sturdier and are great for storing leftovers too. Alternatively, any reusable jars always make great containers for prep day foods such as quinoa, or individual leftover portions of soup - if you’re not already using all of the jars in your package-less pantry!

8. Choose Reusable Food Covers
If you’re looking for ways to make your kitchen more sustainable, consider switching your cling film out for a washable, reusable alternative. Silicone food covers and beeswax wraps are readily available online, and while they’re initially more expensive, they last forever so will save you money in the long run! And if you’re crafty or creative, you can easily make your own beeswax wraps at home with your favourite fabrics.

9. Secrets Of Mushroom Storage
Most of your food should be stored in individual containers or the vegetable crisper, but there’s an exception to the rule. Mushrooms last better when kept in the brown paper bag that they come in from the store. Don’t put them in the crisper drawer either, but rather the shelf just above. This will ensure the mushrooms have the right climate to stay fresher for longer.

10. Spring Clean Your Shelves
When you get on a roll, it’s easy to want to get everything done at once. So set aside one day a month to spring clean your fridge and shelves. The task may seem mammoth to begin with, but if you keep on top of it regularly it can be done in as little as 5-minutes. The best place to begin is the shelves in your fridge door; how often to special sauces or random condiments sit here for six months or more gathering dust and mold? Then take this approach for the rest of the fridge, before moving onto the pantry. This way, there’s room for fresh produce and delicious meals, every day of the week. Another good way to keep on top of it is checking your vegetable crisper daily to make sure you’re using all of the food so none is going to waste. Then, if you’re feeling up to it - move onto the freezer...

11. Freeze Foods In Individual Portions
While you’re in the freezer, it’s good to employ a handful of life hacks to make sure you’re getting the most out of this limited space. When making food in bulk, or deciding to freeze any leftovers, place it in smaller containers to freeze in individual portions. That way, you only have to defrost what you need each time. You can use kitchen tools like muffin tins to freeze big batches of pesto for smaller servings or ice cube trays to freeze single-serve portions of lemon juice. Also, try to keep food in like-spaces; leftovers in one section, meats in another, fruits for smoothies in one area, and sweet treats somewhere else - it’ll make it that much easier when trying to find what you need (and remembering to top up when you run out). Then, when defrosting foods like leftover lasagne or individually portioned fish fillets, pull them out of the freezer the night before and place in the refrigerator to defrost in time.

Kitchens don’t have to be a stressful or chaotic space. Sometimes all you need is some new ideas and an extra half-hour after your weekly shop. Start with one new approach each week, or each time you run out of a dry ingredient, find a new jar, and begin filling it up from the bulk buy section. In a few short weeks, you’ll be able to find foods easier, reduce your food waste, and move around the kitchen with ease."

Above words and picture from original article here

Talking of mushrooms! You may like to read this post 'Mushrooms-Did You Know' see it 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.

All the best Jan

The Drinking Habits of the Longest-Living People in the World

"Although the accuracy of lifespans in Blue Zone countries is in question, here is an interesting piece on their drinking habits". h/t Marks Daily Apple here

"We can learn a lot about longevity from the people who live in the Blue Zones —places where people frequently live past 100. They live longer, healthier years than the rest of the world, so they've got to be doing something right. The way alcohol in Blue Zones is consumed is mindful and intentional, much like the rest of their diet. "These people who are living the longest of anybody on Earth are enjoying a little bit of their favourite alcoholic beverage every day," longevity expert Dan Buettner said

There is plenty of debate around touting alcohol as something that's beneficial to health. "I'm well aware of the recent studies around alcohol showing that it increases the chance of breast cancer in women, or that it can cause falls, car crashes, and other fatal events," Buettner says. "But I can tell you that in all five Blue Zones, they drink a little bit every day, and it adds to their quality of life. If you drink a little bit of red wine with a plant-based meal, it will about quadruple the flavonoid or antioxidant absorption and lower cortisol levels at the end of the day."

Alas, they aren't really out there drinking spicy margaritas. In the Blue Zone of Sardinia, Italy, they enjoy a red wine called cannonau. It's got double to triple the amount of flavonoids, a type of antioxidant, compared to other wines. The way they consume wine is also of note—they drink one or two glasses, and drink it with loved ones and a Mediterranean-inspired diet.

Meanwhile, in Okinawa, Japan, there are lower rates of cancer, heart disease, and dementia than America, and they also consume alcohol. Their bevvy of choice is awamori, a rice-based, distilled liquor. Awamori has been part of their culture for over 600 years, and often it's enjoyed mixed with water. And again, the key is that they are consuming alcohol in moderation and with a mostly plant-based diet, while surrounded by good friends and family.

As we were harshly reminded last year, social connectedness is crucial to good health. So now that pandemic restrictions are looser, embrace the benefits by raising a glass with your favourite people. Cheers!"

Above words and picture from article here

Related Articles

The Blue Zones: Lifestyle Habits of the World’s Longest-Living Populations - see here

Horiatiki / Villager's Salad

it's delicious, a taste of the eastern Mediterranean

see recipe here

You will find a variety of articles, studies 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 please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Summer vegetables and sausage traybake casserole

Why not give your midweek traybake a summer makeover with a light, seasonal mix of vegetables and juicy pork sausages*. So easy to make, the juices from the vegetables mix with the stock making a sweet sauce. Perfect for mopping up with a crusty bloomer, or a low carb bread.

Ingredients

Serves Four
8 pork sausages(*if preferred swap pork sausages for meat free variety)
2 peppers, cut into bite-sized pieces
1 red onion, cut into thin wedges
1½ tbsp olive oil
1 tsp dried oregano
2 garlic cloves, crushed
½ lemon, zested and juiced
2 courgettes (zucchini), halved lengthways, then sliced
250g salad tomatoes, cut into wedges
½ reduced-salt vegetable stock cube, made up to 150ml
100g baby spinach
¾ crusty bloomer, or low carb bread to serve

Method
1. Preheat the oven to gas 7, 220°C, fan 200°C. Put the sausages, peppers and onion in a large roasting tin, about 35 x 30cm. Whisk the oil, oregano, garlic and lemon zest in a small bowl, then pour over the sausages and veg. Toss to coat everything well; roast for 20 mins.
2. Stir in the courgette, tomatoes and stock and roast for a further 15-20 mins until the sausages are cooked through and the veg is tender.
3. Fold in the spinach and squeeze over the lemon juice, then mix for 30 secs for the spinach to gently wilt in the residual heat. Serve with bread of your choice.

From original recipe here

A variety of recipe ideas, food suggestions and articles are within this blog, but 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.

All the best Jan

Book Lovers Day - August 9th

Book Lovers Day (aka National Book Lovers Day in the US) is celebrated on August 9th every year. This is an unofficial holiday observed to encourage bibliophiles to celebrate reading and literature. People are advised to put away their smartphones and every possible technological distraction and pick up a book to read. Book Lovers Day is widely recognized on a global scale and it seeks to encourage reading on the traditional printed medium, the book. Reading books is easier on eyes than reading on electronic devices. Reading a book can stimulate your mind, reduce stress, and help you acquire knowledge. It can also improve your focus and concentration.

History of Books
The historical archives say that the very first books in the world used parchment or calfskin for the pages.
The covers of the ancient books were made of wood, and they were covered with leathers.
Public libraries appeared in the middle ages. Those were the era when the CCTV camera wasn’t invented, so books were chained to the shelves or desk to prevent theft.
The publishing industry has gone through a huge change over the years. Nowadays, books are printed only after a customer place an order. This is of great benefit for the authors and the distributors.

Why do we celebrate National Book Lovers Day?
Books are the source of knowledge. The books give us information about the eras that we have not seen. The writers should be respected for putting a detailed account of the things in their books. The fiction writers should be appreciated for their wonderful imaginations. The national book lovers day is a tribute to the authors, and it is a day of excitement for all the book lovers.

Books enlighten us, motivate us, and also entertain us. So, book lovers must celebrate national book lovers day. The book lovers are to be celebrated because they are the best motivation for the writers.

Book Lovers Day Facts
According to the Pew Research Centre, 27% of American adults did not read a single book in 2019.

According to lifehack.org, reading literary fiction can increase the ability to feel empathy for others. Empathy is the ability to put oneself in another's shoes. By reading stories with different characters, we can better our understanding of people's situations.

According to lifehack.org, people who continued to read books later in life had a 32% lower rate of declining mental abilities.

Book Lovers Day Top Events and Things to Do

(Covid restrictions allowing)
Visit your local bookstore and find a book series that interests you. The store may be offering a special deal to celebrate the day.

Get a library card! Visit your local library and sign up for one. You'll be able to browse the library's collection and even check out new books.

Host a reading night with friends. Choose a book everyone might be interested in and discuss it after a reading.

It is an age-old saying that books are the best companions. We live in a digital era where e-books are the trend, but the bibliophile will never deny that the scent of the old books mesmerizes the mind. Books are of various types, but they create an impact on our life.

The above taken from sites here and here and here

Although it is book lovers day today, I for one think it should be book lovers day everyday! I do enjoy reading and am currently reading an Anna Jacobs book, I enjoy her historical sagas.

Do you like reading?
What are you reading at the moment?

All the best Jan 

Eating foods high in flavonoids could slow down cognitive decline, a study says

"More flavonoids, less cognitive decline (not the first time research has found such a connection)..."

"Eating foods high in flavonoids could slow down cognitive decline, a study says.
Eating a plate full of colourful foods like strawberries and peppers, which include flavonoids, could slow your cognitive decline, a new study found.

People who ate about 600 milligrams (0.02 ounces) of flavonoids per day had a 20% lower risk of cognitive decline than those who ate only 150 milligrams (0.005 ounces) per day, according to the study published Wednesday in the American Academy of Neurology journal.

A 100-gram (3.5-ounce) serving of strawberries has about 180 milligrams (0.006 ounces) of flavonoids, while an apple has about 113 milligrams (0.003 ounces), the study said.

Flavonoids are a series of compounds with strong antioxidant abilities that are commonly found in many fruits and vegetables, said study author Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health and professor of medicine at Harvard University in Cambridge, Massachusetts.

Damage to the "blood supply to the brain is an important contributor to cognitive decline," said Willett, adding that the anti-inflammatory properties of flavonoids help protect that blood supply, which in turn slows down the cognitive decline.

Cognitive decline can lead to diseases like dementia and Alzheimer's, he added.

The study spanned nearly a quarter of a century and had about 75,000 participants. The average age of the participants at the start of the study was 50, and they are now in their 70s and 80s, Willett said.

People's brain functions begin to decline in our 20s and 30s, but we usually don't notice it until we reach our 70s, he said. Eating foods high in flavonoids could make the downward slope less steep, he added.

After tracking the participants' diets over 20 years, researchers had them answer a questionnaire multiple times over a four-year period to determine cognitive decline, Willett said.

Each person's cognitive decline was calculated with six yes or no questions. Questions included "Do you have more trouble than usual remembering a short list of items, such as a shopping list?" and "Do you have trouble remembering things from one second to the next?"

Because the study took place over decades, the results are much more valid than other studies that occur over a couple years, said Dr. Daniel Potts, a fellow of the American Academy of Neurology and attending neurologist at the US Department of Veterans Affairs in Tuscaloosa, Alabama, who was not involved in the study.
"Cognitive decline is something that takes place slowly, so when you're assessing it, you're able to pick up subtle changes better over a long period of time," he said.

How to eat more flavonoids
Willett said there isn't a specific number of flavonoids people should eat each day, and they shouldn't be counted or measured.
Additionally, eating flavonoids only plays a small role in potentially slowing down cognitive decline, he said. People should live a healthy lifestyle as well, he noted, which includes regular physically activity and not smoking.

The Mediterranean diet has been shown to be effective in the preservation of cognitive function, Potts said, and many of the foods featured in the diet are high in flavonoids.

"Nutrition has a lot to do with our cognitive health, and the choices that we make today concerning the things we consume have a big role to play later in life in protecting our brains," he said.

Some fruits high in flavonoids include strawberries, blueberries and oranges, he said. Peppers and celery are some vegetables with high amounts of the compound, he added."

Words above from article here
h/t to Marks Daily Apple here

Other posts that may be of interest

Eating the Mediterranean way - see here

Mediterranean Diet Associated with 41% Risk Reduction for (AMD) Age-Related Macular Degeneration - see here

You will find a variety of articles, studies 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 please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Happy Weekend Wishes ... enjoy a lemon cheesecake cookie/biscuit it's a low carb recipe

As the weekend comes around once more

whatever your plans may be

I wish you a good one

If you have a few moments,

may I offer you a low carb/keto lemon cheesecake cookie/biscuit.

They are soft, buttery and fluffy and you can see more details here

A variety of recipe ideas are within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Just two Brazil Nuts a day !

 

James Colquhoun writes about the five health benefits of Brazil Nuts:

"We’ve been told for a long time that just two Brazil Nuts a day may be the answer to all of our health problems - and there’s some truth to the statement. For such an easy and delicious snack, Brazil Nuts have a lot to offer in health benefits.

My favourite part about Brazil Nuts isn’t the smooth, buttery texture or their versatility in cooking, but simply their impressive nutrient profile. Brazil Nuts not only offer good quality fats, some proteins, and a healthy amount of dietary fibre, they also offer essential minerals such as zinc, manganese, phosphorus, copper, magnesium, and of course, selenium. All of these incredible nutrients are directly linked to these five health benefits.

1. Brazil Nuts Are A Rich Source Of Selenium
Selenium is an essential micronutrient that our bodies need to survive. This mineral, which can only be obtained in foods and cannot be created in the body, is only needed in small amounts but it is vital for overall health and wellbeing. Selenium is used by the thyroid, as well as supporting the immune system and cell growth. Selenium actually helps the body make special proteins called antioxidant enzymes, that prevent cell damage and death.

2. Brazil Nuts Support Thyroid Function
The role of a healthy, thriving thyroid is one of the most important in our human anatomy, because the hormones produced by this gland are responsible for metabolism and homeostasis throughout the body. A slow, sluggish thyroid is often responsible for weight gain, constant fatigue, and countless other issues that stem from the condition, and until recently it has been thought that iodine was the only mineral needed. Yet the thyroid tissue has the highest concentration of selenium and this mineral is actually needed for T3 production - the active thyroid hormone!

Second to this initial mechanism, selenium is believed to help relieve some of the exhausting symptoms of thyroid disorders, including fatigue, weight gain, and feeling cold, alongside improving function and mood.

3. Brazil Nuts Are Good For The Brain
Not only does selenium's role as an antioxidant support thriving brain health, but Brazil nuts also have another compound that support cognitive function. Ellagic acid is a type of polyphenol that has shown to have both anti-oxidant and anti-inflammatory effects in the brain. Not only do these factors protect the brain cells from any damage or death, but studies have shown they can also have antidepressant effects on the brain.

4. Brazil Nuts May Reduce Inflammation
An inflammatory response is an entirely natural function, designed to help the body recover from acute trauma or injury. However prolonged or chronic inflammation can often lead to further chronic health concerns, and that’s when we need to start to look to anti-inflammatory measures to bring the body back to health. As mentioned, Brazil nuts contain widespread antioxidants, which fight free radicals in the body and have been shown to reduce inflammatory markers throughout the body, especially in regard to tumor necrosis factor. Yet these benefits are only observed while Brazil nuts are regularly eaten - so if there’s ever a case for a lifelong habit, let that be it.

5. Brazil Nuts Support Heart Health
Heart concerns are one of the primary causes of death globally, influenced by factors like obesity, diabetes, and other lifestyle habits that impair the heart’s function. Thankfully, Brazil nuts being the miracle workers they are, contain heart-healthy fatty acids and other micronutrients that have been proven to reduce the risk of heart disease. These benefits are easily and almost instantly observable through cholesterol levels in the body.

Brazil nuts are nutritional powerhouses, supporting the body throughout widespread stresses and nutrition concerns. Let this be the reason that you add an extra couple of Brazil nuts to your morning wellness routine."

Words above from here

Related Posts

Health Benefits of Nuts - read it here

Just A Handful Of Nuts May Help Keep Us From Packing On The Pounds As We Age - read it here

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

All the best Jan

Avocado Stuffed with Crab and Paprika Mayonnaise, makes a great LCHF lunch!

I know not everyone likes avocados but in our house they are very popular. We enjoy their buttery, creamy texture and mild, nutty flavour. This recipe combination of avocado with salty crab meat works well and makes for a quick, easy and delicious meal...

Perhaps I've just sorted lunch for you?

Ingredients
Serves Two

3 tbsp (low-fat) mayonnaise
1 lemon, quartered
¼ tsp smoked paprika
1⁄2 clove garlic, mashed
2 ripe avocados
6 cherry tomatoes, halved
100g (3 1⁄2oz) white crab meat
2 tbsp fresh chives, chopped

Method
1. In a small bowl, mix the mayonnaise with 1 tsp of lemon juice, the paprika and garlic. Season, mix and set aside.
2. Halve the avocados and use a hot metal spoon to slip it out of its skin. Alternatively, you can leave it in the skin and spoon out the flesh while eating it. Squeeze two lemon quarters over the avocado to stop the flesh turning brown.
3. Put two avocado halves on each plate, then fill each avocado with tomatoes and crab and top with the mayonnaise. Sprinkle with chives and serve with the remaining lemon wedges.

Nutritional Details Per Serving
Carbohydrate 4.6g Protein 13.2g Fat 45g
See original recipe idea here

Avocados are full of healthy fats

Over 75% of the fat content in an avocado is great for your heart! In fact, having more of these healthy unsaturated fats is better for your heart than eating low fat!

They're nutrient dense
Avocados are packed with beneficial nutrients to enhance the nutrient quality of your meals.

Avocado boosts your eye health
Avocados contain 81mg of lutein & zeaxanthin, antioxidants known to support eye health as we age.

They have more potassium than a banana!
Bananas are known for their potassium content, but per 100g, the avocado fruit contains 485mg of potassium, that's 127mg more than bananas!

They're super versatile
Known for guacamole, dips, and other savoury dishes, yet avocados are appearing more and more in sweet dishes too. Think chocolate mousse, ganache, smoothies and ice cream!

You can make ice cream with avocado!
A brilliant, dairy-free, vegan alternative to store-bought ice cream varieties, simply blend 1/2 an avocado and a squeeze of lime juice with 2 tbsp of maple syrup and 1 cup of your milk of choice. Pour into ice block molds and freeze.
Read more about Avocados here

If you don't like avocados how about a vegetable frittata for lunch - see here

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

All the best Jan

Spanish Almond Cake : A Low Carb Recipe Suggestion

Tarta de Santiago is also known as the best Spanish almond cake, and is a delicious recipe from the northern region of Spain, Galicia. Santiago cake is known for its famous Saint James cross, baked to commemorate the Camino de Santiago pilgrimage in honour of St. James, the patron saint of Spain, but that is just the traditional look of it, the best part comes when you get to try it! Its soft texture and sweet taste make it one of those desserts every single Spaniard loves!

Although Santiago cakes origin is not well known, it is said that during the Middle Ages, almonds were expensive and only a few could purchase them. Therefore, this cake was considered a luxury dessert.

The first reference for something similar to this Spanish almond cake is from 1577, when Pedro do Porto visited Santiago university and tried the “torta real,” which had similar ingredients to what we know now as Tarta de Santiago. The first recipes came from Bartolomé de Leybar in 1838.

The Santiago cross started to be popular in 1924, when it was used in Galicia to decorate the dessert/cake. Since then, it has been getting more and more popular internationally. In fact nowadays this Galician almond cake has become so popular, that it isn't like any other dessert, it is a symbol of the area and the whole country.

The delicately sweet Tarta de Santiago has been a Spanish favourite for centuries, baked to commemorate the Camino de Santiago pilgrimage in honour of St. James, the patron saint of Spain and you may be pleased to know that this traditional Galician dessert now has a low carb version. If you want to decorate it with the Cross of Santiago (optional) you can download a template here. 

Ingredients

Serves Eight

2g net carbs per serving
5 eggs
160 ml (140 g) erythritol
½ tbsp lemon zest
1 tsp ground cinnamon
600 ml (280 g) almond flour
4 tbsp powdered erythritol for decorating

Instructions

can be seen here

I hope you may enjoy a slice of this moist almond cake flavoured with lemon zest and a hint of cinnamon soon.

Some readers may also like to try this Italian Lemon Cake, it's low carb and uses a mix of almond flour with coconut flour and olive oil, see more details here

You will find a variety of 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.

All the best Jan

'More omega-3 in the blood, longer life'

image from here

"Higher levels of omega-3 acids in the blood increases life expectancy by almost five years

A 1% increase in this substance in the blood is associated with a change in mortality risk similar to that of quitting smoking.

Summary

Researchers have found that omega-3 levels in blood erythrocytes are very good mortality risk predictors. The study used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971 and concludes that, 'Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years.'

Levels of omega-3 fatty acids in the blood are as good a predictor of mortality from any cause as smoking, according to a study involving the Hospital del Mar Medical Research Institute (IMIM), in collaboration with The Fatty Acid Research Institute in the United States and several universities in the United States and Canada. The study, published in The American Journal of Clinical Nutrition, used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971.

Researchers have found that omega-3 levels in blood erythrocytes (the so-called red blood cells) are very good mortality risk predictors. The study concludes that "Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years," as Dr. Aleix Sala-Vila, a postdoctoral researcher in the IMIM's Cardiovascular Risk and Nutrition Research Group and author of the study, points out. In contrast, "Being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood," he adds.

2,200 people monitored over eleven years

The study analysed data on blood fatty acid levels in 2,240 people over the age of 65, who were monitored for an average of eleven years. The aim was to validate which fatty acids function as good predictors of mortality, beyond the already known factors. The results indicate that four types of fatty acids, including omega-3, fulfil this role. It is interesting that two of them are saturated fatty acids, traditionally associated with cardiovascular risk, but which, in this case, indicate longer life expectancy. "This reaffirms what we have been seeing lately," says Dr Sala-Vila, "not all saturated fatty acids are necessarily bad." Indeed, their levels in the blood cannot be modified by diet, as happens with omega-3 fatty acids.

These results may contribute to the personalisation of dietary recommendations for food intake, based on the blood concentrations of the different types of fatty acids. "What we have found is not insignificant. It reinforces the idea that small changes in diet in the right direction can have a much more powerful effect than we think, and it is never too late or too early to make these changes," remarks Dr Sala-Vila.

The researchers will now try to analyse the same indicators in similar population groups, but of European origin, to find out if the results obtained can also be applied outside the United States. The American Heart Association recommends eating oily fish such as salmon, anchovies or sardines twice a week because of the health benefits of omega-3 acids."

Above words from here

h/t to Marks Daily Apple here

You will find a variety of articles, studies 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 please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Courgette / Zucchini Spaghetti : Low Carb

Courgetti recipes are a fun and nifty way to make quick and healthy meals for one (or more!). Eat hot or cold with your favourite grilled vegetables for lunch or dinner.

Ingredients

Serves One
100g/3½oz broccoli or Tenderstem* broccoli, cut into florets
200g/7oz cherry tomatoes, halved
½ tsp dried chilli flakes
1 tbsp extra virgin olive oil
1 very large courgette, spiralised (or 150g/5½oz courgetti)
10g Parmesan, or an alternative vegetarian hard cheese, finely grated
salt and freshly ground black pepper

Method
1. Preheat the grill to medium-high.
2. Toss the broccoli with the tomatoes, chilli flakes, oil and a generous amount of salt and pepper. Spread out on a baking sheet. Grill for 15 minutes, or until the tomatoes are blistered and the broccoli is slightly charred.
3. Put the courgetti into a microwave-safe bowl with plenty of salt and pepper. Cover with cling film, poke a few holes in the top and microwave for 2–3 minutes. If using store-bought courgetti, cook according to the packet instructions.
4. Stir in the broccoli and tomatoes with their juices. Mix in most of the Parmesan, sprinkling some over the top before serving.

Each serving provides

13g protein, 13g carbohydrates, 16g fat, 8.5g fibre and 1.2g salt.

Recipe Tips

This quick mix of broccoli, cherry tomatoes and chilli is great tossed with pasta or larger grains such as pearl barley or giant couscous.

If you don’t own a spiraliser you can make pasta-like ribbons by dragging the courgette down the largest hole of a box grater, repeatedly, in a single motion. You can also use a peeler to create wide strips, then slice each strip into thin "strings".

If you are following the low-FODMAP diet, and are sensitive to broccoli, reduce the amount or swap for a different veg of your choice.

Above from original idea here

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

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.

Another recipe suggestion you may like is this Vegetable Frittata - see here

Dear reader, this blog offers a wide variety of articles and recipe ideas, 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.

All the best Jan

Hello August

image from google

For many, August brings the best bounty of the season — ripened tomatoes, ripe melon, sweet corn on the cob, and courgettes/zucchini to name a few.

Summer declines and roses have grown rare,

But cottage crofts are gay with hollyhocks,

And in old garden walks you breathe an air

Fragrant of pinks and August-smelling stocks.

—John Todhunter (1839-1916)

Some August Facts and Dates

The month of August was named to honour the first Roman emperor (and grandnephew of Julius Caesar), Augustus Caesar (63 B.C..–A.D. 14)

August 1st, traditionally known as Lammas Day, was a festival to mark the annual wheat and corn harvest. Lammas also marked the mid-point between the summer solstice and autumn equinox, and was a cross-quarter day.

August 3rd is National Watermelon Day

August 11th marks the end of the Dog Days of Summer, which began on July 3.

August 13th is Left-Handers Day

August 17th is when the Cat Nights begin, harking back to a rather obscure Irish legend concerning witches; this bit of folklore also led to the idea that a cat has nine lives.

August’s zodiac signs are Leo (July 23–August 22) and Virgo (August 23–September 22).

August’s birth flowers are the gladiolus and the poppy.

The gladiolus symbolizes strength of character, sincerity, and generosity.

The poppy symbolizes eternal sleep, oblivion, and also imagination.

August’s primary birthstone is peridot, which is said to symbolize strength and healing power, protecting its wearer from nightmares and evil, ensuring harmony and happiness. Babies born in August are lucky to be guarded by peridot’s good fortune.

August Astronomy

Full Sturgeon Moon
August’s full moon, the full Sturgeon Moon, reaches peak illumination in the morning hours of Sunday, August 22. For the best view of the full Moon, look skyward on the night of the 21st! 
Perseid Meteor Shower
August is a wonderful month for star gazing! It’s the month of the Perseid meteor shower, which peaks between August 11 and 13. This year, the Perseids reach their peak just a few days after the new Moon (August 8), which means that the Moon’s usual brightness won’t wash out too many of the “falling stars!”

The above and more can be seen 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 a reliable meter.

All the best Jan