Green Vegetables So Healthy : With Beef, Fish or Salad

Growing up I can remember my dear Mum used to say 'eat your greens, they are good for you' and she was right because "leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fibre but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline." more to read here

With green vegetables in mind I share three low carb recipes which use beef, fish or salad. I wonder will you have a favourite from these three? Do please share your thoughts in the comments ... thankyou 😊

Winter Green Casserole

During cooler months, you just cannot beat a casserole.

The meat is always tender, and the vegetables with the various seasonings,

herbs and gravy/stock just combine together and the taste is simply gorgeous.

The other bonus is the sense of the taste you also get as the glorious aroma wafts through the kitchen

have all your cooking ingredients ready

Winter Green Beef Casserole

Serves 2 / 3

Ingredients

.450kg casserole steak, diced

1 green pepper

1 leek, trimmed

2 (medium sized) courgettes / zucchini

mushrooms, a handful 4 - 6

salt and black pepper for seasoning

mixed herbs

gravy / stock (of choice) about 3/4 pint (to cover meat etc.)

White cabbage to accompany dish

Instructions

can be seen here

Hake (or Cod) fish in green sauce with asparagus

A tasty and simple dish covered in a creamy green sauce made with fresh herbs.

Try this healthy, low-carb, high-protein dish.

Ingredients

Serves Two

Green sauce

5 tsp olive oil

½ (3½ oz.) avocado

2 tbsp lemon juice

½ oz. (4⁄5 cup) fresh parsley

½ oz. (4⁄5 cup) fresh cilantro

1 tsp garlic powder

salt and ground black pepper to taste

Hake (or Cod) and asparagus

2 tbsp olive oil

9 oz. green asparagus

12 oz. hake fish or cod, boneless fillets

Instructions

can be seen here

Green Salad ... the Mary Berry Way !

When it comes to salads there is so much variety to choose from and really it's up to you how you want to serve them. You can dress them up, make them simple, make them fancy, make them rainbow … so many choices. Now if you should be looking for a nice green salad recipe let Mary Berry help you ...

Ingredients

serves ten

For the dill dressing

8 tbsp extra virgin olive oil

3 tbsp white wine vinegar

1 tbsp balsamic vinegar

1 tbsp Dijon mustard

1 tbsp caster sugar

1 bunch fresh dill, chopped

salt and freshly ground black pepper

For the salad

8 spring onions (scallions), thinly sliced

8 celery sticks, thinly sliced

1 small fennel bulb, thinly sliced

½ large cucumber, halved lengthways and sliced

200g/7oz mixed salad leaves, roughly torn

1 Romaine lettuce, roughly torn

100g/3½oz rocket or watercress, roughly torn

Instructions

can be seen here

I do hope you like these three recipe suggestions. When you look through this blog you will see a variety of recipe ideas, 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.

Notes:

Update on the blogger problems and commenting. Like me I know many of you are still experiencing problems with leaving comments on some (not all) blogs, it is very frustrating. I thank all of you that have commented and left suggestions on previous posts. I hope that blogger will sort it out soon, refer to this post here

All the best Jan

Top Gun and other 16 May facts - plus how about a slice of low carb birthday cake !

It seems no matter where I look on news and social media people are talking about the film Top Gun, and I'm doing so too! 😀 The original film directed by Tony Scott and starring Tom Cruise, first premiered on 16 May 1986 and of course the new Top Gun 'Maverick' premier's this month in 2022. In fact here in the UK the Duke and Duchess of Cambridge (William and Kate) will join the actor Tom Cruise for his U.K. premiere of Top Gun: Maverick on May 19 in London's Leicester Square. Will we see Kate in full Hollywood glamour? She certainly glittered in gold for the James Bond premiere last September. The date is close so we haven't got long to find out 😊

But how about these facts:

May 16th is also known as Drawing Day and Sea Monkey Day.

Yes, today is a special day where we can all release our amazing imagination and share it with the world. That’s because today is National Drawing Day. So take out your pencils and paper and unleash your inner artist!

For some of us, sea monkeys may have been our very first pets. They may never have ended up growing into anything like the creatures on the box, but that didn’t matter. We had our imagination to help us! Sea Monkey Day is a day to reflect on these glorious childhood years, or even to relive them!

May 16th, this day marks the 136th day of 2022, and there’s another 229 days to go. (At this rate we'll soon be thinking about Christmas!!!)

Back on 16 May 2006, The Apple MacBook was released.

Going back a little further to 1966 on the 16th May The Beach Boys released their album “Pet Sounds,” featuring the hit single “Wouldn’t It Be Nice.” One of my favourite groups 😊

Even further back ... in 1920, on 16 May, Pope Benedict XV canonized Joan of Arc.
The canonization ceremony was attended by more than 60,000 people, including 140 of Joan of Arc's family's descendants. Joan of Arc is the patron saint of martyrs, prisoners, soldiers, and France. Her Feast Day is May 30.

The above are just a few trivia facts about the 16th May, there are some more here

No, it isn't my birthday, but you may be celebrating your birthday on this day. If you are I wish you a happy day and how about a slice of low carb birthday cake 😋

It's a gluten-free (Sugar-free, Low Carb, Keto) birthday cake recipe. It's rich and moist and no-one will guess it's low carb and sugar-free. It's easy to make with just ten ingredients!

Cake
1 cup Erythritol
3/4 cup Butter (softened)
8 large Eggs
1/2 cup unsweetened almond milk
1 tbsp. Vanilla extract
3 cups almond flour
1/2 cup Coconut flour
1 1/2 tbsp. Gluten-free baking powder
Cream cheese frosting
32 oz. Cream cheese (softened)
1/3 cup Butter (softened)
2/3 cup Powdered erythritol (adjust to taste; regular granulated *not* recommended)
1 tsp Vanilla extract
chopped pecans (optional) if desired to decorate.

For cooking instructions and full details please see here

If you need help with weight / measurement conversion this should help, see here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Balsamic Pork with Olives : Tasty and Low Carb

Pork can make a nice meal, is usually reasonably priced, and a recipe like this one is quick and easy. So, if you've had a busy day and do not want to spend too long in the kitchen cooking dinner, this recipe suggestion - ready in about 20 minutes - could be just what you are looking for!

Ingredients
Serves Four

3 tbsp olive oil
3 tbsp balsamic vinegar
1 tsp Dijon mustard
2 garlic cloves, crushed
4 boneless pork loin chops
2 handfuls green olives, pitted and halved
large handful basil, chopped
Method
1. Mix the oil with vinegar, mustard and garlic. Score the meat on both sides, season, then put into a dish. Pour over the balsamic mixture and leave to marinate for 5 mins
2. Heat a griddle pan until very hot. Lift the pork from the marinade, scraping off any garlic, then cook for 4/5 mins on each side. Remove the meat and keep warm. Pour the marinade into the pan with the olives, cook for 2 mins, then stir in the basil. Pour any juices from the pork into the pan, drizzle the sauce over the pork and serve.
Nutrition Per Serving
Fat 41g Protein 27g Carbs 2g
From an original recipe here
Serving suggestions
please note - these are not included in nutrition figures above, if you are diabetic best to choose a lower carb serving suggestion and not the pasta!
Mashed Swede/Rutabaga, Courgetti, Broccoli, Cauliflower Cheese, Green bean salad, Pasta.

Two Alternative Recipe Suggestions

Basque Chicken Fricassee, a tasty dish - see it here

Mushroom Bourguignon with Celeriac Mash - see it here

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

... and yes, unfortunately I am still having problems with leaving comments on so many blogs, it is very frustrating. I thank all of you that have commented and left suggestions on my previous posts this week. I hope that blogger will sort it out soon, refer to this post here

All the best Jan

'US readers: Help shape the dietary guidelines, now!'

Sharing a post from Diet Doctor site:

"US readers: Help shape the dietary guidelines, now!

If you’re an American whose health or weight has been improved by keto or low carb eating, we hope you’ll speak up to shape the next version of the US Dietary Guidelines.

Your honest, personalized comments can help guide the process to include taking a harder look at the evidence supporting low carb diets.

Note: The timeline to provide input is short. The US government will close off comments at 11:59 p.m. EDT on Monday May 16, 2022. Below, we’ve provided simple instructions and a link to add your voice to the review process.

But first, here’s a bit more background about what is happening and why the timing of your input is so critical.

Last month, the United States Departments of Agriculture and Health and Human Services (USDA-HHS) began the process of reviewing the Dietary Guidelines for 2025 by publishing a list of the scientific questions they propose to address.

These are the questions that a special committee (so far unnamed) will review in order to create the new version of the guidelines for 2025 to 2030.

Unfortunately, not a single question — not one! — is asked about the science of low carbohydrate diets. If no questions about low carb diets are in the review process, the review committee will not examine the ever-growing body of evidence. In essence, they will ignore research amassed over the last 20 years that supports carbohydrate reduction for weight loss, diabetes management, and improving many other metabolic health issues.

If the special committee doesn’t review this science, low carb diets will not be included as a healthy option in the next version of the guidelines.

The current guidelines advise Americans to eat more than 50% of their daily calories as carbohydrates. These guidelines impact medical advice, government nutritional policy, and government programs and services. They even impact the menus in schools, hospitals, nursing homes, army bases, and more.

“We need [to encourage] the government to finally review the science that demonstrates the vast benefits of low-carbohydrate diets in helping people overcome diabetes, improve their cardiovascular health, lose weight, and so much more,” urges Jennifer Friedlin, president of the Nutrition Coalition.

The Nutrition Coalition is a non-profit educational organization created with the primary goal to ensure that US nutrition policy is based on rigorous scientific evidence. The coalition is leading the effort to get US citizens to submit comments to the Dietary Guideline process, demanding that the set of scientific questions include a question about the evidence for low carb and keto diets.

This is the specific wording the coalition suggests be added to the list of scientific questions:

What is the effect of low-carbohydrate diets (including low-carbohydrate and ketogenic diets, defined altogether as less than 25% of total calories or 100 grams of carbohydrates per day) on overweight/obesity, pre-diabetes/diabetes, and heart disease risk factors?

The coalition suggests that ordinary citizens request that the USDA-HHS include this question about low carb diets in the scientific review and then use their own words to share how their health and weight have improved with this way of eating.

Since Diet Doctor shares the goal of improving world health based on healthier, evidence-based diets, we are urging supporters to submit a comment by May 16. Please submit a comment, and share this post to encourage others to share their perspectives."

Words above and the link to the commenting process. can be seen here

Related Post From 2020

American Diabetes Association CEO manages her diabetes with a low-carb diet - see here

Thanks for reading ...

All the best Jan 

Weekend Low Carb Pizza, not quite the same as the Louis XIII Pizza !

Dear friend and fellow blogger as I post this today (13 May), along with many of you I am still having problems with leaving comments on so many blogs. Many of you have kindly suggested ways in which this situation may be fixed but alas not for me (and I suspect many others), it is very frustrating, and I do hope that blogger will sort it out soon, refer to this post here

In the meantime I hope you will enjoy todays post ...

Goodness me!

Did you know that the most expensive pizza in the world costs $12,000 dollars. 

The Louis XIII Pizza is certainly the most expensive pizza globally, and the amount of time required to make this masterpiece partly explains why it is so costly. It takes about three days to make a perfect Louis XIII Pizza. Another factor that results in the high cost is the list of ingredients used to make this wonder happen.

The dough itself is made using Arabian fur, which is mixed with pink salt dust and thus the crust has to be made 72 hours before adding toppings. Different types of caviar, organic buffalo mozzarella, different types of cheese, prawns from Cilento, mantis shrimp, and lobster from Norway are used as toppings. No wonder an entire Louis XIII Pizza comes at a whopping price of about $12000, although one has the option of purchasing half of it at $6000.

I know a very nice and reasonably priced low carb pizza recipe

that is great for the weekend 😋 and can be cooked in the oven or grill

Ingredients

Serves Two
11g net carbs per serving

Flatbread
225 ml (125 g) coconut flour
3 tbsp. (25 g) ground psyllium husk powder
½ tsp (2.5 g) baking powder
1½ tsp salt
1 tsp ground black pepper
4 tbsp. olive oil or coconut oil
475 ml water, hot but not boiling
Toppings
275 g fresh mozzarella cheese
175 g cherry tomatoes
2 tbsp. fresh basil
2 tbsp. olive oil
1 pinch salt
1 pinch ground black pepper
Tips

For even more flavour, feel free to spice up the flatbread dough with extra seasonings. Garlic powder, oregano or red pepper flakes make the pizza-style base crust even more delicious.
The absorbency of coconut flour and psyllium husk changes a lot depending on what brand you use. This means that it’s best to add the hot water little by little, until you reach the desired consistency. Start with 3/4 cup and add more as you go, if needed.
If you added too much water and the dough is sticky, just add some more coconut flour to absorb the liquid. If the dough is not sticky enough, add more water.
Recipe instructions are here

Low Carb Flours
If you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour, and how to use them in your old regular high carb recipes is a common question.
More about Low Carb Flours can be seen here

~ wishing you a happy Saturday ~

and a wonderful weekend

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.

All the best Jan

Parsley easy and cheap to grow from seed

Dear fellow blogger as I post this today (12 May), along with many of you I am still having problems with leaving comments on so many blogs. Many of you have kindly suggested ways in which this situation may be fixed but alas not for me (and I suspect many others), it is very frustrating, and I hope that blogger will sort it out soon, refer to this post here

In the meantime I hope you may enjoy todays post about parsley ...

Growing your own produce is increasingly popular these days. If you're keen to give it a go but are a bit apprehensive about your gardening skills, herbs are a good way to get started and they're instantly rewarding. You can buy a small pot at the nursery, plant it and harvest (just a little bit) immediately. And if that's not enough to convince you, the other big pluses of herbs are that they'll grow just about anywhere and thrive with hot weather and sunshine.

You don't need a purpose-built herb garden. You can plant your herbs in a pot, trough or window-box, or pop some in among other plants in the garden.

Growing parsley

One of the best herbs to begin with is parsley. You can buy it in punnets or small pots, but it's also extremely easy (and cheap) to grow from seed.

If you have a reasonable soil that holds moisture, just make a shallow furrow in damp soil, and sprinkle in some seeds. Alternatively, fill a punnet with potting mix and sow a few parsley seeds, then transplant when the seedlings are large enough to handle.

Parsley shoots in three to four weeks, so you won't need to wait long to see results. Hand-weed and watch out for hungry slugs or snails. Also, keep the soil moist by watering gently with a watering can with a large rose, or use a gentle setting on the hose nozzle so as not to disturb the new seedlings.

Although parsley is a herb, it can also be used decoratively in the garden. It makes an attractive border plant, perfect for edging a sunny part of the ornamental garden or even the vegie patch.
When well-grown, parsley lasts for many months.

Parsley is a herb with benefits

Parsley is rich in antioxidants and nutrients like vitamins A, K, and C, parsley may improve blood sugar and support heart, kidney, and bone health. What's more, this herb can easily be added to many tasty dishes. Parsley stays fresh for up to two weeks, whereas dried parsley may last up to a year. Adding parsley to your diet can boost your health while adding flavour to your favourite recipes.

Read more about the health benefits of parsley here

Do you grow your own parsley?

Chicken With Mushrooms, a tasty meal which uses parsley to enhance the flavour

Have a look at the recipe here

As regular readers know, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Pizza Casserole with Cauliflower : A Cheesy, Easy Vegetarian Dish

Dear fellow blogger as I post this today (11 May), along with many of you I am still having problems with leaving comments on so many blogs, it is very frustrating, and I hope that blogger will sort it out soon, refer to this post here

In the meantime I hope you may enjoy todays recipe suggestion...

"Cauliflower Pizza Casserole is a cheesy, easy vegetarian dish for dinner that you can fill with all your favourite pizza toppings!

Being vegetarian doesn’t mean you don’t want something hearty to eat, and vegetables like cauliflower are perfect for that. It gets soft and creamy but maintains a texture that makes this casserole not only delicious, but very filling.

Even better, the addition of mushrooms takes it over the top leaving you with a casserole that could easily replace Friday night pizza once in a while... and do you know that while this tastes delicious fresh, reheated it seemed that the flavours melded together even better and tastes so great!

Ingredients
Serves One
1 large cauliflower cut into florets
1 tablespoon oil
1 teaspoon fine sea salt
1 teaspoon ground black pepper
2 cups marinara sauce
2 tomatoes 1 diced, 1 in sliced
1/2 medium onion sliced
1/2 bell pepper diced
1/2 cup mushrooms sliced
2 garlic cloves minced
1 1/4 cups mozzarella shredded
chopped parsley for topping (or herb of choice) (optional)

Method
1. Preheat oven to 425 degrees Fahrenheit. Spray a large baking sheet with non-stick spray or grease with oil.
2. Season cauliflower with 1/2 teaspoon salt and 1/2 teaspoon black pepper and roast for 20 minutes.
3. In a bowl, add the marinara sauce to the cauliflower and mix to coat. Add the rest of the ingredients, except parsley, sliced tomato and 1 cup of mozzarella cheese and stir together with a wooden spoon until add combined.
4. In a greased 8x8 baking pan, add the cauliflower mix and cover with the rest of the cheese. Top with tomato slices. Lower oven to 350 degrees Fahrenheit and bake for 25 minutes until cheese is melted and golden brown.
5. Remove from oven, top with chopped parsley and serve."

Need help with weight/measurement conversion, see here
From an original recipe idea here

Read about the health benefits of cauliflower here

A variety of recipe ideas and articles are found 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.

All the best Jan

'Reasons To Get Off The Gluten'

James Colquhoun writes ...

If you’re suffering from bloating, food sensitivities, gas, fatigue, brain fog, auto-immune conditions, inflammation, body aches and pains or if you’re constantly getting sick… Then I have some important news for you.

According to leading integrative physicians like Dr. Mark Hyman, Dr. Josh Axe, Dr. Tom O’Bryan, Dr. William Davis and Dr. David Perlmutter, it’s likely your gut is out of balance which could be leading to gut dysbiosis, leaky gut and potentially an autoimmune condition.

And if you’re saying yes to any of those symptoms then there is one food that is likely at the root of your problems. Modern wheat and its infamous protein gluten.

Here are 11 reasons why you might want to give up Gluten for 21 days and see how you feel.

1. It Raises Your Blood Sugar and Makes You Fat

2. It Increases Inflammation in the Body Leading to Aches and Pain

3. Gluten Damages Gut Lining Which Contributes to Leaky Gut and Auto-Immune Conditions

4. Modern Wheat Is Sprayed with Toxic Cancer-Causing Chemicals

5. It Negatively Impacts Brain Health

6. It’s in Just about Everything Refined & Processed!

7. It Negatively Affects Your Skin

8. It Affects Your Mood & Contributes to Brain Fog

9. It Increases Bloating & Gas

10. It Contributes to Food Sensitivities

11. It’s a Common Food Allergen

James full article can be read here

You may also be interested in reading the post 'The Dangers of Modern Wheat' see it here

Almond Flour Bread : Low Carb, Gluten Free and Grain Free

more details here

A variety of articles, studies and recipe ideas are found 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

(N.B. Please note this post, and any comments, has been 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, you should contact your local health care provider.)

Having Problems With Leaving Comments on Blogger

Are you currently Having Problems With Leaving Comments on Blogger?

Many of us are, including me!!!

So to all friends in blogland that would usually see a comment from me and may be thinking I've not been visiting your blog please let me assure you I have, it's just that on some (but not all) blogs it would seem Google is preventing me from leaving a comment.

Hopefully this glitch or problem will be sorted soon.

All the best Jan 

Mexican Breakfast Scramble : Low Carb : With or Without Eggs

 

Just because you don't eat eggs or dairy, doesn't mean that you can't enjoy a hearty breakfast scramble. This savoury breakfast is loaded with ground turkey and plant protein, Mexican flavours, and fresh veggies. It's an egg-free and dairy-free way to start your action-packed day.

However, for those readers who may prefer eggs, substitute the tofu for 2 eggs per serving.

Ingredients

Serves Four
13 oz. firm tofu, drained and cut into small cubes .5" (1.5 cm)
1 lb ground (minced) turkey
1 tbsp olive oil
3 tbsp taco seasoning
1 (4 oz.) red bell pepper, diced
1 (4 oz.) yellow onion, diced
salt and pepper
1 (7 oz.) avocado mashed
1 tbsp fresh cilantro, finely chopped
4 tbsp sour cream, dairy-free or vegan
1 tbsp lime juice

Instructions

can be seen here

Breakfast Recipe Suggestions you may want to try

English Breakfast Frittata - see here

Breakfast Vegetarian Casserole - see here

Avocado Breakfast Burger - see here

~ will it be tea or coffee with your breakfast? ~

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

All the best Jan

Sunday is almost here and ...

... both Eddie and I are looking forward to Sunday because we are going to have dinner with family - what could be better 😊

A lovely classic Roast Chicken and gravy is going to be on the menu - it's everybody's favourite! To follow I think it may be trifle ... definitely yummy!  

LOW CARB TRIFLE

This tasty low carb trifle, is a favourite with us and the family.

Why not give it a try and see what you think.

Ingredients

Serves 6-8

100 grams of ground almonds

1 teaspoon of baking powder

2 large eggs, beaten

1 tablespoon of melted butter

2 tablespoons of double (heavy) cream

A 500g pack of frozen low-carb summer fruits ... thawed

(I use ones that are 4.1g carbs per 80g serving)

300ml of extra thick cream

A handful of toasted flaked almonds

2 x 12.5 grams of instant raspberry, sugar free, jelly crystals

Please see instructions here

Have you any plans for Sunday?

Whatever you do, enjoy your day.

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.

All the best Jan

'What is brain fog, really?'

I'm sharing a few words (and image) from an article titled ...

What causes brain fog? The metabolic health connection

Understanding brain fog, its causes, and relation to blood sugar can help reveal why you feel more cloudy than clear-headed—and offer solutions.

Do you ever have days where you feel a little foggy? We’ve all been there—say, after drinking too much alcohol or getting a terrible night of sleep. If you’re feeling more cloudy than clear-headed and can’t pinpoint a likely culprit, you may have what’s commonly called brain fog, and poor metabolic health could be part of the problem.

What is Brain Fog?

What Causes Brain Fog?

The Link Between Metabolic Health and Brain Fog.

How to Avoid Brain Fog

While there’s still a lot to learn about brain fog and its many causes, there are several steps you can take to combat the processes that lead to cognitive impairment:

Eat for stable blood sugar.

Research suggests that high glycemic variability has a poor outcome for cognition in people with and without diabetes, including young, middle-aged, and older adults. The good news is that the flip side is also true: More stable glucose may improve cognitive function—even in people with diabetes. The basic tenets of eating for stable blood sugar: Avoid foods high in carbs and sugar and choose whole foods rich in micronutrients, including lots of vegetables, healthy fats, and lean protein.

Avoid alcohol and drugs. 

These substances impair cognitive function, and a growing body of research explains how. One recent study indicates that even moderate drinking is associated with shrinkage in the hippocampus, the area of the brain involved in cognition and learning. Similar findings show brain volume shrinks in proportion to alcohol consumed—and atrophy (read: shrinkage) was greater even in light and moderate drinkers than in teetotallers. Research also shows that cannabis may impair cognitive functions on several levels, from executive function tasks (such as the ability to plan, organize, solve problems, make decisions, and remember things) to basic motor coordination. If you’re in the habit of using these or other substances and are experiencing brain fog, try taking a break for a week or more to see how you feel.

Try intermittent fasting.

Limiting the number of hours you spend eating each day has many proven health benefits, and it may help ease brain fog by improving metabolic flexibility. Research suggests that both time-restricted eating and extended fasts can help your cells take in glucose more efficiently due to improved insulin sensitivity after fasting, which has cognitive benefits such as better learning, thinking, reasoning, remembering, problem-solving, decision making, and attention. If your brain fog tends to set in after you eat lunch, you’re not alone: Task performance decreases following a lunch meal, whereas lack of a meal doesn’t elicit the same effect. Aim for meals that promote stable glucose to avoid a blood sugar spike and crash.

Address other possible causes.

Take a look at other factors that may be contributing to brain fog, such as insufficient sleep or lack of exercise, and consider reviewing your medication list with your doctor.

The above is a snippet from the full article which can be read with all relevant research links here

h/t Marks Daily Apple Site here

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 or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

~ enjoy your day ~

A variety of articles and recipe ideas are found 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.

All the best Jan

Chicken, Leek and Cheddar Cheese Bake

Winner, winner, chicken dinner! Yes, sharing a tasty chicken recipe! You really can't have too many can you!? For me chicken has so many plus points. Its versatility, as well as the ease and speed with which it can be cooked, make it one of the most popular meats around. It's certainly popular in our house! Plus of course it has a high level of good quality protein, as well as B vitamins, iron, copper and selenium... and it's usually reasonably priced too!

Easy to make and ready in half an hour, this chicken, leek and Cheddar Cheese bake recipe is the perfect midweek bake for the family. This delicious recipe serves 4 people and will take about 35 mins to rustle up. Packed with plenty of flavour, thanks to the buttery Cheddar cheese sauce and tangy leeks. This recipe uses chicken breasts but you could use other cuts of chicken too including thigh or wings to cut the cost down.

Ingredients
1tbsp oil
4 chicken breasts, diced
2 leeks, washed and sliced
25g butter
150ml double (heavy) cream
150ml full fat milk
125g Cheddar cheese, grated

Method
1. Heat the oil in a large, non-stick frying pan and fry the chicken for 5 mins. Add the leeks and fry for 10 mins, covered.
2. Meanwhile, melt the butter in a small saucepan (low heat) and stir in the cream. Cook for about 1 min. Off the heat, gradually whisk in the milk then bring to the boil, keep stirring. Season and add half the cheese and stir until melted.
3. Place the chicken in a heatproof serving dish and pour over the cheese sauce.

4. Sprinkle over the remaining cheese and place under a preheated grill for 2-3 mins until golden and bubbling. Serve with a green salad.

Recipe adapted from original idea here
Such an easy bake recipe, hope you enjoy it !

~ enjoy your day ~

A variety of recipes and articles are 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

DIABETES NEWS : NICE: All adults and children with type one diabetes to have real time continuous glucose monitors

Sharing a post from Dr Katharine Morrison at Diabetes Diet Blog

"NICE*: all adults and children with type one diabetes to have real time continuous glucose monitors

The fantastic news this spring is that ALL type one adults and children are to be offered real time blood sugar monitors in the NHS.

These machines encourage testing without the finger pricks, tell you the trend of your blood sugars, and make it much more accurate, easier and less painful to adjust your insulin to your blood sugar.

The monitors will also be offered to type two patients who use insulin.

NICE estimates that a quarter of a million type one patients alone will be put on the device. Research suggests that HbA1c levels tend to drop when using the technology without increasing the risk of hypoglycaemia.

Currently the NHS spends ten billion pounds a year on diabetes, which is ten percent of the total budget.

For those type ones or type twos on insulin who do not yet have this device they are asked by NICE to approach their diabetes teams."

Dr Katherine Morrison commented

My son Steven, was an early adopter or this method of blood sugar monitoring. I paid for the device and sensors for the first 18 months because it gave me more peace of mind, especially as he was living on his own away from home. It seemed crazy to me that he was excluded from NHS funding by virtue of having very tight blood sugar control mainly from his own efforts. Although it is a charge on the NHS for the sensors, the benefit is that there should be less hospitalisation from hypos and fewer complications later on.

NICE* is The National Institute for Health and Care Excellence (NICE) an executive non-departmental public body of the Department of Health and Social Care in England that publishes guidelines in four areas and provides national guidance and advice to improve health and social care.

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

A Colourful Mediterranean Cauliflower Salad

Today, I share this colourful Mediterranean Cauliflower Salad, it is full of wonderful vegetables and makes a tasty low carb, vegetarian, vegan and gluten-free dish.

Ingredients
Serves Four

For The Salad
1 small/medium head cauliflower - cut off the florets
1 cup red onion - chopped
1 cup cucumber - chopped
2 cups cherry tomatoes - cut in half
¼ cup black olives
¼ cup fresh parsley - chopped
For The Dressing
2 ½ tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
Salt and black pepper
1 garlic clove - minced

Instructions

1. Pulse the cauliflower florets in a food processor for about 25-30 seconds until it's a rice-like consistency.
2. Place the cauliflower in a microwave-safe bowl and microwave for 3-4 minutes. The time will depend on the power of the microwave.
3. Once cauliflower is cool enough to handle, transfer to a salad bowl.
4. Add all the rest of the salad ingredients in the salad bowl.
5. In a mason jar, pour the olive oil and freshly squeezed lemon juice. Add salt, pepper, garlic and whisk everything together. Continue to whisk while streaming in the olive oil. Taste to check the seasoning.
6. Pour the dressing over the salad and toss well.

7. Top with parsley and enjoy.
If you need help with weight/measurement conversion please see here
See the original recipe idea here

You will find a variety of recipes and articles 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

Answers to May Quiz Plus ... a recipe for Turkey and Spring Green Stuffed Peppers

Hello there, I hope you enjoyed yesterdays quiz. Many thanks to all those who read the post and special thanks to those who took time to comment.

Did you know the answers? Well, as promised here are the answers to the seven questions. For ease I have repeated the questions ...

1. May has always had thirty-one days. (True or False)

True.

Many changes have been made to the calendar over the millennia. The length of several months was changed in Roman times. However, the length of May has remained constant.

2. May has always been the fifth month. (True or False)

False.

May was once the third month. When Julius Caesar moved January and February from the end of the year to the beginning, May became the fifth month.

3. Most sources say that May was named after Maia. Who was Maia originally?

Greek goddess.
In fact, Maia appears in both Greek and Roman myths as the goddess of spring.

4. Two flowers are considered to be the flowers of May.

Hawthorn and Lily of the Valley.

Hawthorn is also known as mayflower. The saying 'Ne'er cast a clout 'til May is out' may refer to the flowering of the hawthorn, or it may refer to the month of May. Either way it's time to put away winter clothing!

5. What is the modern birthstone for May?

Emerald.

Emerald is the modern birthstone for May. (Although Agate is a traditional birthstone for May).

6. May the first was a special day in Roman times. It was sacred to the goddess of flowers. What was her name?

Flora.
The special day was on the first of May.

7. In England also May the first was a special day. The special dance on this day was round this.

Maypole.

A young girl was chosen to be May Queen. She presided over the day's festivities which included dancing round a maypole, which was usually erected on the village green. Ribbons of different colour hung from the pole. Dancers took hold of the end of each ribbon, and they danced around the maypole weaving the ribbons together as they did so.

How did you do? Before I researched the answers I knew four 😊

... and now on to a tasty recipe suggestion, which you may wish to try.

Turkey and Spring Green Stuffed Peppers

These meaty stuffed peppers make a satisfying lunch or dinner option.

Using lean turkey mince and plenty of fresh spring greens makes a healthy filling. 

With a little bit of cheese for a golden topping ... extra delicious 😋 

more details here

~ have a lovely month of May ~

A variety of articles and recipe ideas are 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

May - Time for the first of the month quiz - plus - Mediterranean-style bean salad

As we welcome May, the fifth month of the year, it's time for the first of the month quiz. I'm only asking seven questions, I hope you may have a go at answering them.

1. May has always had thirty-one days. 

True or false?

2. May has always been the fifth month.

True or false?

3. Most sources say that May was named after Maia. Who was Maia originally?
Greek goddess
Caesar's daughter
Norse goddess
Caesar's wife

4. Two flowers are considered to be the flowers of May.
cherry blossom and daffodils
chestnut blossom and laburnum
tulips and hyacinths
hawthorn and lily of the valley

5. What is the modern birthstone for May?

Emerald
Ruby
Amethyst

6. May the first was a special day in Roman times. It was sacred to the goddess of flowers. What was her name?
Fiona
Flora
Hyacinth
Rhea

7. In England also May the first was a special day. The special dance on this day was round this.
mayflower tree

well
statue of Pan
maypole

How did you do? Please come back tomorrow when the answers will be revealed. 😊

Mediterranean-style bean salad

A quick no-cook dish, which can be eaten on it's own,

or goes nicely with steamed white fish e.g. cod.

Ingredients

Serves Four

290g jar artichoke heart in oil

1 tbsp. sundried tomato paste

1 tsp white wine vinegar

410g can cannellini beans, drained and rinsed

300g small vine tomato, quartered (about 12 in total)

handful Kalamata black olives

2 spring onions (scallions), thinly sliced on the diagonal

200g log soft goat's cheese, crumbled

A can of tuna could be used instead of goats cheese, just flake it into the salad. 

You could use Feta cheese if preferred

Instructions

can be seen here

~ wishing all readers a lovely day ~

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan