How's your balance? : 'Balance declines with age, but exercise can help stave off some of the risk of falling'

Sharing an article by Evan Papa Associate Professor of Physical Therapy and Rehabilitation Science, Tufts University

Balance declines with age, but exercise can help stave off some of the risk of falling

Each year, about 1 in every 4 older adults experience a fall. In fact, falls are the leading cause of injuries in adults ages 65 and older. Falls are the most common cause of hip fractures and traumatic brain injuries.

Injuries like those are also risk factors for placement in a nursing home, where the fall risk is nearly three times higher than for people living in the community.

A number of physical changes with aging often go unseen preceding falls, including muscle weakness, decreased balance and changes in vision.

Why aging leads to increased risk of falls:
Aging is a process that affects the systems and tissues of every person. The rate and magnitude of aging may be different for each person, but overall physical decline is an inevitable part of life. Most people think aging starts in their 60s, but in fact we spend most of our life span undergoing the process of decline, typically beginning in our 30s.

Older adults are more prone to falling for various reasons, including age-related changes in their bodies and vision changes that leave them vulnerable to environmental factors such as curbs, stairs and carpet folds.

Here are some common reasons older adults may experience falls:
First, aging leads to a natural loss of muscle strength and flexibility, making it more challenging to maintain balance and stability. The loss of strength and poor balance are two of the most common causes of falls.

Second, older adults often have chronic conditions such as arthritis, Parkinson’s disease or diabetes that can affect their mobility, coordination and overall stability.

In addition, certain medications commonly taken by older adults, such as sedatives or blood pressure drugs, can cause dizziness, drowsiness or a drop in blood pressure, leading to an increased risk of falls.

Age-related vision changes, such as reduced depth perception and peripheral vision and difficulty in differentiating colours or contrasts, can make it harder to navigate and identify potential hazards. Hazards in the environment, such as uneven surfaces, slippery floors, inadequate lighting, loose rugs or carpets or cluttered pathways, can significantly contribute to falls among older adults.

Older adults who lead a sedentary lifestyle or have limited physical activity may also experience reduced strength, flexibility and balance.

And finally, such conditions as dementia or Alzheimer’s disease can affect judgment, attention and spatial awareness, leading to increased fall risk.

Theories of aging:
There are numerous theories about why we age but there is no one unifying notion that explains all the changes in our bodies. A large portion of aging-related decline is caused by our genes, which determine the structure and function of bones, muscle growth and repair and visual depth perception, among other things. But there are also numerous lifestyle-related factors that influence our rate of aging including diet, exercise, stress and exposure to environmental toxins.

A recent advance in scientific understanding of aging is that there is a difference between your chronological age and your biological age. Chronological age is simply the number of years you’ve been on the Earth. Biological age, however, refers to how old your cells and tissues are. It is based on physiological evidence from a blood test and is related to your physical and functional ability. Thus, if you’re healthy and fit, your biological age may be lower than your chronological age. However, the reverse can also be true.

Evan Papa encourages patients to focus on their biological age because it empowers them to take control over the aging process. We obviously have no control over when we are born. By focusing on the age of our cells, we can avoid long-held beliefs that our bodies are destined to develop cancer, diabetes or other conditions that have historically been tied to how long we live.

And by taking control of diet, exercise, sleep and other lifestyle factors you can actually decrease your biological age and improve your quality of life.

Fall prevention:
Adopting lifestyle changes such as regular, long-term exercise can reduce the consequences of aging, including falls and injuries. Following a healthy diet, managing chronic conditions, reviewing medications with health care professionals, maintaining a safe home environment and getting regular vision checkups can also help reduce the risk of falls in older adults.

There are several exercises that physical therapists use to improve balance for patients. It is important to note however, that before starting any exercise program, everyone should consult with a health care professional or a qualified physical therapist to determine the most appropriate exercises for their specific needs.

Here are forms of exercise Evan commonly recommends to his patients to improve balance:

1. Balance training can help improve coordination and proprioception, which is the body’s ability to sense where it is in space. By practicing movements that challenge the body’s balance, such as standing on one leg or walking heel-to-toe, the nervous system becomes better at coordinating movement and maintaining balance. A large research study analysing nearly 8,000 older adults found that balance and functional exercises reduce the rate of falls by 24%.

2. Strength training exercises involve lifting weights or using resistance bands to increase muscle strength and power. By strengthening the muscles in the legs, hips and core, older adults can improve their ability to maintain balance and stability. 

3. Tai chi is a gentle martial art that focuses on slow, controlled movements and shifting body weight. Research shows that it can improve balance, strength and flexibility in older adults. Several combined studies in tai chi have demonstrated a 20% reduction in the number of people who experience falls.

4. Certain yoga poses can enhance balance and stability. Tree pose, warrior pose and mountain pose are examples of poses that can help improve balance. It’s best to practice yoga under the guidance of a qualified instructor who can adapt the poses to individual abilities.

5. Flexibility training involves stretching the muscles and joints, which can improve range of motion and reduce stiffness. By improving range of motion, older adults can improve their ability to move safely and avoid falls caused by limitations in mobility.

6. Use of assistive devices can be helpful when strength or balance impairments are present. Research studies involving the evaluation of canes and walkers used by older adults confirm that these devices can improve balance and mobility. Training from a physical or occupational therapist in the proper use of assistive devices is an important part of improving safety.

The above taken from original article, which you can read in full, with all relevant research links here

How's your balance? I do practice number one, and I've always wanted to try number three ... perhaps I just might 😊

image from google

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

All the best Jan

Ya Gotta Larf

 

This looks like my CV from my School days, I always was a rebel. 

Eddie

Take Three Meal Suggestions : Beef : Veggie : Chicken

Todays post shows three meal suggestions.

Will you choose one of them?

Please share your thoughts in the comments below 😊

Beef Casserole with Kale Mash

This lovely casserole recipe is so welcome on cooler days.

With its mix of vegetables it could become a much loved recipe in your house!

more details here

Greengrocers Veggie Hotpot

This hearty vegetarian take on the traditional hotpot

has a pretty topping that contains plenty of hidden treasures.

more details here

Chicken Thighs Pan Roasted with a Chive Cream Sauce

I just don't think you can beat chicken, and in particular chicken thighs.

This is such a tasty recipe idea.

more details here

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

All the best Jan

Ten Encouraging Health Benefits Of Exercise

Exercise is an important part of daily life and is one of many ways to remain healthy. We are encouraged to move and exercise at least once a day if not more.

Have you ever wondered why this is? Or what other benefits there are to exercise? Here are ten encouraging health benefits of exercise that may make you feel more enthusiastic about being more active!

1. Exercise can reduce your risk of developing major illnesses.

2. Regular exercise can improve your mental health.

3. Exercising can help improve your sleep.

4. Some exercises can help improve your breathing and respiratory health.

5. You can improve your balance through exercise.

6. Exercising reduces your risk of developing heart diseases.

7. The more you exercise, the stronger your muscles and bones become.

8. Your immune system is boosted by exercise.

9. Exercising can help you control your weight.

10. Regular exercise can help keep the mind focused.

Words above are a snippet from an article, which you can read in full, here

Related Post

'Exercise for better health - Any movement is good' - read it here

~ xxx ooo xxx ~

I think most readers would agree that exercise is important. Of course, how you exercise is a personal choice and our age and any health concerns must always be taken into account.

Just remember, any movement is good 😊

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

All the best Jan

Ground / Minced Beef Casserole : Cheesy and Low in Carbs

Whatever you call it ... ground beef, minced beef or beef mince is beef that has been finely chopped with a knife, meat grinder, mincer or mincing machine, and today I share this tasty and cheesy ground / mince beef casserole suggestion. Ready in just thirty minutes this keto and low-carb dish works well for a weeknight dinner. This casserole also makes excellent leftovers that taste even better the next day and can be quickly reheated in the microwave.

Ingredients

Serves Eight

Olive oil spray for pan
2 lb. extra lean ground/minced beef 

1 teaspoon fine sea salt
¼ teaspoon black pepper
2 teaspoons garlic powder
1 teaspoon onion powder
¼ teaspoon cayenne pepper
4 oz reduced-fat cream cheese cubed (full fat can be used if preferred)
1 cup shredded/grated cheddar divided
2 tablespoons chopped parsley for garnish

Method

1. Preheat your oven to 400 degrees F. Lightly spray a 2-quart casserole dish with olive oil and set it aside.
2. Heat a large non-stick skillet/frying pan over medium-high heat. Lightly spray it with olive oil.
3. Add the ground/minced beef to the skillet/pan. Cook, stirring and breaking up the meat into small pieces, until the meat is no longer raw, about 5 minutes. Drain the beef and return it to the skillet/pan.
4. Reduce the heat to medium. Mix the salt, pepper, garlic powder, onion powder and cayenne into the beef, then slowly and patiently mix in the cream cheese until fully melted and incorporated.
5. Turn the heat off, and mix ½ cup of the shredded/grated cheddar into the beef mixture.
6. Transfer the mixture to the prepared 2-quart casserole dish. Sprinkle the remaining ½ cup cheddar on top.
7. Bake the casserole until the cheese is melted, about 10 minutes. Garnish with parsley and serve.

Serving Suggestions

tossed green salad or steamed broccoli or roasted asparagus

The above from original idea here

Alternative Recipe Suggestions
For our vegetarian and vegan readers, why not have a look at these recipe suggestions;
Vegetarian Choices, five recipe suggestions can be seen here
Vegan Choices, lower carb recipe suggestions can be seen here

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

All the best Jan

Friday Photograph : Swans Sunset

Peaceful, Swans Sunset at Hatchet Pond, by Helen Nikandrou

As I post this, here in the UK, it's Friday evening. Earlier I happened across this beautiful photograph (well I think it is) and thought what a peaceful scene...

Eddie and I have enjoyed a lovely day meeting up with family to celebrate one of our Grandsons birthdays (sorry no photographs of this) and now it's time to relax. We hope you've had a good Friday and we wish you a peaceful evening, and a happy weekend ahead.

All the best Jan

Chocolate and Almond Custard Tartlets : Lower Carb Treat

It's nice to treat ourselves now and again, and this treat is lower in carbs than some, as the little sign says 'yum' 😋

Ingredients
Servings 12
TARTLETS
4 large eggs
250 ml milk
125 ml double (heavy) cream
60g salted butter - melted
45g ground almonds*
55g xylitol
3 Tbsp. desiccated coconut
3 Tbsp. cocoa powder
1 Tbsp. chia seeds
1 Tbsp. vanilla essence
pinch salt

TO SERVE
250 ml whipped cream - to serve
24 raspberries - to serve
mint leaves - to garnish

METHOD
1. Pre-heat the oven to 180°C. 350°F. Gas Mark 4
2. Lightly grease a silicone muffin tin with cooking spray and position it on a baking tray.
3. For the tartlets, combine all of the ingredients in a large mixing bowl and whisk until smooth. Pour the mixture into the muffin tin and bake, 20 minutes. Test it with a cake tester – it is done once the cake tester comes out clean when inserted.
4. Cool the tartlets in the muffin tin for 30 minutes before transferring to a cooling rack. Refrigerate and serve cold with a dollop (spoonful) of whipped cream. Top with a raspberry or two and garnish with mint.

TIP

Replace the milk with coconut milk if a creamier and more intense coconut flavour is preferred.

From an original idea here
If you should need help with measurement/weight conversion see here

Looking through this blog (and inter-net) you will find many recipes that use low carb flours*, and often when you first start a low carb diet, 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 don’t behave like wheat flour, and how to use them in your old regular high carb recipes is a common question. You can read more about them here

~ enjoy your day ~

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

All the best Jan

Vitamin A : One of Thirteen Essential Vitamins

image from here

Vitamins are nutrients that are found in the foods we eat. They’re needed for functions such as growth, metabolism, and nervous system activities. There are thirteen essential vitamins and this post gives information about one of them, namely "Vitamin A, which is also known as retinol, and has several important functions.

These include:
helping your body's natural defence against illness and infection (the immune system) work properly
helping vision in dim light
keeping skin and the lining of some parts of the body, such as the nose, healthy

Good sources of vitamin A (retinol) include:
cheese
eggs
oily fish
fortified low-fat spreads
milk and yoghurt
liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (if you're pregnant you should avoid eating liver or liver products)

You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol.

The main food sources of beta-carotene are:
yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
yellow fruit, such as mango, papaya and apricots

How much vitamin A do I need?
The total vitamin A content of a food is usually expressed as micrograms (µg) of retinol equivalents (RE).

The amount of vitamin A adults aged 19 to 64 need is:
700 µg a day for men
600 µg a day for women

You should be able to get all the vitamin A you need from your diet.

Any vitamin A your body does not need immediately is stored for future use. This means you do not need it every day.

What happens if I take too much vitamin A?
Some research suggests that having more than an average of 1.5 mg (1,500 µg) a day of vitamin A over many years may affect your bones, making them more likely to fracture when you're older.

This is particularly important for older people, especially women, who are already at increased risk of osteoporosis, a condition that weakens bones.

If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A.

Many multivitamins contain vitamin A.
Other supplements, such as fish liver oil, are also high in vitamin A.

If you take supplements containing vitamin A, make sure your daily intake from food and supplements does not exceed 1.5 mg (1,500 µg).

If you eat liver every week, do not take supplements that contain vitamin A.

If you're pregnant
Having large amounts of vitamin A can harm your unborn baby. So if you're pregnant or thinking about having a baby, do not eat liver or liver products, such as pâté, because these are very high in vitamin A.

Also avoid taking supplements that contain vitamin A. Speak to your GP or midwife if you would like more information.

What does the Department of Health and Social Care advise?
You should be able to get all the vitamin A you need by eating a varied and balanced diet.

If you take a supplement that contains vitamin A, do not take too much because this could be harmful.

Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pâté, more than once a week.

You should also be aware of how much vitamin A there is in any supplements you take.

If you're pregnant or thinking of having a baby:
avoid taking supplements containing vitamin A, including fish liver oil, unless advised to by your GP
avoid liver or liver products, such as pâté, as these are very high in vitamin A

Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.

This means:
not eating liver or liver products, such as pâté, more than once a week, or having smaller portions of these
taking no more than 1.5mg of vitamin A a day in supplements (including fish liver oil) if you do not eat liver or liver products
not taking any supplements containing vitamin A (including fish liver oil) if you eat liver once a week

Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm."
Words above taken from here

The above is 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.

All the best Jan

DIABETES NEWS : Moderate low-carb diet safe and effective for adults with type 1 diabetes

"A moderate low-carbohydrate diet for adults with type 1 diabetes has advantages over traditional diet. The average blood sugar level is reduced and the time with good values during a 24 hour period is increased, without any negative health impact. This has been shown in a study carried out at the University of Gothenburg.

The study published in The Lancet Regional Health - Europe is the largest of its kind to date. Participants were for different periods randomly assigned in a crossover manner to eat a traditional diet with 50% of the energy from carbohydrates, or a moderate low-carbohydrate diet with 30% of the energy from carbohydrates.

This is a moderate reduction in carbohydrates, with 24-hour monitoring of all participants via continuous glucose monitoring (CGM). Blood glucose levels were recorded at least every 15 minutes during the 16 weeks of the study, and were followed up by a dietitian and diabetes nurse.

The researchers emphasize that for safety reasons, major changes in carbohydrate intake in type 1 diabetes should always be made in consultation with the healthcare provider. Individuals should not make these dietary changes on their own, especially not for children with type 1 diabetes. The current study concerns only adults.

Several benefits of a moderate low-carbohydrate diet
The 50 participants all had type 1 diabetes with elevated mean glucose, long-term blood sugar, and injection therapy with insulin or an insulin pump. Half were women, half men. The average age was 48 years.

Both diets tested were healthy in terms of fat and carbohydrate quality. They included vegetables, fiber-rich carbohydrate sources, unsaturated fats, nuts, seeds and legumes, and were individualized by a dietitian.

Participants on a moderate low-carbohydrate diet were found to spend more time in what is known as the target range, the range within which people with type 1 diabetes should be in terms of glucose levels. The increase in time within the target range was an average of 68 minutes per day compared to the traditional diet, while the time with elevated values ​​was reduced by 85 minutes per day. Overall clinical important changes.

The first author of the study is Sofia Sterner Isaksson, a doctoral student at the Sahlgrenska Academy at the University of Gothenburg and a dietitian in the NU Hospital Group.

The study shows that a moderate low-carbohydrate diet lowers the average blood sugar level and that more patients can keep their blood sugar within the target range, which is considered beneficial in reducing the risk of organ damage for people with type 1 diabetes."

No adverse effects of the diet
The researchers saw no evidence of adverse effects. Cholesterol and blood pressure levels were similar for both diets, and participants also felt a bit more satisfied with the moderate low-carbohydrate diet. It has been discussed whether a form of acids, ketones, can become too high when carbohydrates are reduced in type 1 diabetes, but these were also kept at reasonable levels.

"A moderate low-carbohydrate diet can be a good treatment option for adults with type 1 diabetes with elevated glucose levels. However, it is important that the diet is healthy with a particular focus on fat and carbohydrate quality, and that the amount of carbohydrates is not too low so it can be considered safe. Healthcare providers should therefore offer help and monitoring of the diet," says Sofia Sterner Isaksson.

Responsible for the study is Marcus Lind, professor of diabetology at the University of Gothenburg and senior physician at the research units for diabetes at Sahlgrenska University Hospital and the NU Hospital Group.

"All patients should find the diet that suits them, in consultation with their healthcare professionals, but there has been a lack of sufficiently large studies randomizing participants to different experimental treatments of this kind. It is therefore important that we can present data showing that a moderate low-carbohydrate diet is effective and safe for adults with type 1 diabetes," he says."
Above article seen here

Main source University of Gothenburg

Read more about Type 1 and Type 2 Diabetes here

Read more about 'Moderate Low Carb' here

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

All the best Jan

Pork and Chickpea Stew : A Tasty One Pot Meal

This recipe suggestion is for an easy pork and chickpea stew that looks as though you slaved over it all afternoon but it only takes 30 minutes! It's full of hearty flavour and everything all in one pot! Don't you just love it when washing up is kept to a minimum!

See the tip at the bottom of the recipe for how to make a veggie version, too.

Ingredients

Serves Four
2 tbsp oil, ideally olive oil
250g/9oz pork fillet (tenderloin), trimmed and cut into small cubes
1 onion, thinly sliced
1 red pepper, sliced
1 medium courgette/zucchini (roughly 185g/6½oz), ends trimmed, halved lengthways and sliced into semi circles
2 garlic cloves, thinly sliced
½–1 tsp smoked paprika, hot or sweet
400g/14oz tin chickpeas, drained
400g/14oz tin chopped tomatoes
1 chicken or pork stock cube
salt and freshly ground black pepper

Method
1. Heat 1 tablespoon of the oil in a large non-stick frying pan or wide-based casserole.
2. Season the pork with salt and pepper and fry over a medium heat for 2 minutes until lightly browned. Remove from the pan and set aside on a plate.
3. Add the remaining oil, the onion, pepper and courgette to the pan. Cook for 5 minutes, or until softened and lightly browned, stirring regularly.
4. Add the garlic, paprika, chickpeas and tinned tomatoes. Half-fill the empty tomato tin with water and add to the pan (roughly 200ml/7fl oz water). Crumble in the stock cube and add the cooked pork. Bring to a gentle simmer for 10 minutes, or until the sauce has thickened and the pork is tender, stirring regularly.

Recipe Tips
For a vegetarian or vegan version of this stew, cook a large cubed aubergine/eggplant instead of the pork in the first step, adding an extra tablespoon of oil once it begins to fry.

Each serving provides 

22g protein, 18.5g carbohydrates (of which 8g sugars), 12g fat (of which 2.5g saturates), 6.5g fibre and 1.3g salt.
See original recipe idea and video guide here

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

All the best Jan

Mothers Day, or Mothering Sunday, (UK) 2024

Here in the UK, 10th of March is Mothers Day, or Mothering Sunday, (2024), and hopefully your card(s) will have been received and displayed, you may receive presents too, however you celebrate, have a Happy Mothers Day.

For those of you who may be interested here are two 'Mothers Day Trivia' facts, plus two from the 'Animal Kingdom'

Mothers Day Trivia: Shortest Interval Between Two Children
Jayne Bleackley is the mother who holds the record for the shortest interval between two children born in separate confinements. She gave birth to Joseph Robert on September 3, 1999, and Annie Jessica Joyce on March 30, 2000. The babies were born 208 days apart.

Mothers Day Trivia: Longest Interval Between Two Children
Elizabeth Ann Buttle is the mother who holds the record for the longest interval between the birth of two children. She gave birth to Belinda on May 19,1956 and Joseph on November 20, 1997. The babies were born 41 years 185 days apart. The mother was 60 years old when her son Joseph was born.

Mothers Day Trivia: From the Animal Kingdom
A mother giraffe often gives birth while standing, so the new-born's first experience outside the womb is a 1.8-meter (6-foot) drop.

Kittens are born both blind and deaf, but the vibration of their mother's purring is a physical signal that the kittens can feel - it acts like a homing device, signalling them to nurse.

If you should be celebrating Mother's Day, have an especially nice day.

~ I will be very fortunate, as we will spend time with family ~

Forever in my heart

Forever in my thoughts

Forever in my life

My mum is always with me

Thank you Mum

I'll always love you

All the best Jan

'Protein from meat is more favourably absorbed than protein from plants'

We certainly eat a wide variety of food in our house, just recently chicken, pork and fish have been in our meal plans. Sometimes we will take a vegetarian option. I know many readers choose to eat vegetarian, and some vegan, and what we eat is of course a personal choice, but one thing we must all take into account is the nutrients we get from the foods we eat.

Sharing an article from Diabetes Diet Blog

"Adapted from Nutrients Volume 15 June 25 2023. Effects of consuming once equivalent portions of animal v plant based protein foods, as defined by the Dietary Guidelines for Americans on Essential amino acid bioavailability in young and older adults: Two cross over randomised controlled trials. Gavin Connolly et al. Department of Nutritional Science. Purdue University, West Lafayette, Indiana.

The 2020-25 Dietary Guidelines for Americans recommend that protein foods are consumed as part of a healthy dietary pattern. This includes animal based protein such as red meat, poultry, fish and eggs and plant based. These include soy products, beans, peas, lentils, nuts and seeds.

One ounce of protein equivalents are one whole egg, one ounce of meat, 0.25 cups of beans, or 0.5 ounces of nuts.

Protein foods differ up to three fold in metabolizable energy and macronutrient contents. For example, one ounce of pork contains 7g of total protein and one oz of almonds contains 3g of total protein. Protein quality can be defined as the ability of a dietary protein to provide adequate amounts and proportions of essential amino acids (EAA). These can then be used by the body to make proteins and maintaining and growing body tissues.

Animal proteins contain all the EAA whereas plant proteins, apart from soy lack one or more of them. This is why vegans and vegetarians are urged to eat a wide variety of plants.

Research has previously found that in young adults, animal protein sources resulted in better whole body net protein balance (anabolic response) compared to plant based foods. Up till the study presented in this paper the protein balance had not been assessed in older adults.

The study group of the young adults ranged in age from 22-39. The study of the older adults ranged from 55-75 years. BMI was 22-35, stable weight, not pursuing moderate to vigorous exercise more than 3 hours a week, not ill, non smokers, not diabetic, not pregnant or lactating, and willing to not exercise for 48 hours before the testing days.

Each participant completed four 300 minute trials. These were randomised, investigator blinded and of cross over design. The trial meals were two oz equivalent meals of 1. unprocessed pork loin, 2. scrambled whole eggs. 3.black beans and 4. raw sliced almonds. Blood samples were taken at various timed intervals on 8 occasions after the meals.

Of the young adults 30 completed the study. There were equal numbers of men and women. Average age was 26, average BMI 26.4. Ethnicity was mixed.

Of the older adults 25 completed the study. 15 women and 10 men. Average age was 64.2, BMI 26.1 and again there were mixed ethnicities.

The results showed that the pork and whole egg meals resulted in greater essential amino acid bioavailability compared to the beans and almonds. This was true for both the young and older adults. This was a similar result to a previous study where pork, whole eggs, beef sirloin, tofu, kidney beans, peanut butter and mixed nuts were compared.

There were no differences in the protein bioavailability between the younger and older groups." 

Words above taken from here

Related Post

Nutrients You May Be Missing On A Plant-Based Diet (And What To Do About It) - here

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

All the best Jan

Happy Friday ... would you like a slice of Cinnamon Tea Cake?

image from google

I'm sure it was only Monday yesterday and now Friday is here! I hope you've had a good week, may be some days have been better than others, it does happen! 

However, you've found the week, do please take time to join me in a cuppa and a slice of delicious cinnamon tea cake, this is a low carb recipe, see link below.

This Cinnamon Tea Cake, is low carb / keto, light, fluffy and sweet on top!

Ingredients

(makes 8 serves. 1 serving is 1 slice of cake)

3.5 ounces of Unsalted Butter, softened

¼ cup of Swerve (sweetener)

2 Eggs

1 teaspoon of Vanilla Essence

1 ¼ cup of Almond Flour

1 teaspoon of Baking Powder

¼ cup of Unsweetened Almond Milk

2 tablespoon of Unsalted Butter, melted for topping

1 tablespoon of Swerve, for topping

1 teaspoon of Ground Cinnamon, for topping

Instructions

more details here

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

All the best Jan

Did You Know !

Do please share in the comments - did you / do you know these five facts?

1. Crows often hold grudges against specific people.
Crows are excellent at recognizing people’s faces and are able to remember people for a long time! This can be either a negative or positive fact, depending on how nice you are to them.
While crows can tell us apart, we would find it difficult to distinguish one crow from another.

2.You get Goosebumps when you’re scared to make yourself look bigger.
If you look at a cat that’s facing off against a dog, you’ll often see its hair standing on edge. But you don’t see the Goosebumps hidden underneath their fur, which they also get when they’re scared.

Goosebumps are a reaction to increased adrenaline, which is why we get Goosebumps when cold or emotional. Although we don’t really need them now, our ancestors would have needed them when facing off against large beasts before the age of humanity began!

3. On average, men get bored of a shopping trip after 26 minutes.
Meanwhile, women don’t get tired of shopping until around 2 hours have passed! On top of this, it’s been found that eight in ten men hate shopping with their partner.

Men who are promised a treat at the end of a joint shopping trip are likelier to pretend to enjoy shopping with their partner for longer.

4. Honeybees can recognize human faces.
For a long time, we believed that only large-brained mammals could distinguish faces. But the humble honeybee shook that theory up!

Bees can distinguish between many different flowers, so it was theorized that they might tell people apart. Scientists discovered that honeybees could recognize a familiar face, even days after being trained to do so.

Fun Fact: Bees see faces in a compilation of 5,000 individual images – kind of like pixels.

5. Human blood cells have different lifespans.
Red blood cells circulate the human body for about four months. In comparison, white blood cells range from a few hours to several days.

Platelets circulate the body for about nine days. Platelets are cells that circulate our blood, and they bind together when they find damaged blood vessels.

~ ooo xxx ooo ~

I can relate to number three, and I did know number five.

~ wishing you a happy day ~

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

All the best Jan

Sausages with tomato, leek and butter bean mash : Mid-week meal

There are so many different types and flavours of sausages aren't there. I quite often get mine from a local farm shop (yum) but our local supermarket does have a very good variety too, and I always look for the ones that are 90% plus meat... 

Of course for vegetarians you will be looking for other ranges ...

I often serve sausages with some buttery mashed swede, it keeps the carb count down, but how about this alternative to the traditional 'bangers and mash'. Using mashed butter beans as a delicious alternative to mashed potatoes, flavoured here with leeks and tomato, and paired with Cumberland sausages. The original recipe shows carbs per serving as 28.4g so there may be some readers who find it will not fit into their LCHF menu plans - as always dear reader the choice is yours.

If you would like to give this dish a try please read on for the ingredients and method.

Ingredients
Serves Four
8 large sausages of your choice ...e.g. Cumberland
150ml (1/4pt) vegetable stock
2 x 400g tins butter beans, drained
1 tbsp. olive oil
500g (16oz) leeks, trimmed and sliced
1 tbsp. sun-dried tomato paste
3 tbsp. fresh thyme, finely chopped
salt and pepper
Method
1. Preheat the grill to medium-high. Cook the sausages for 15 minutes, turning frequently, until golden all over and cooked through.
2. Meanwhile, put the stock and butter beans in a pan cook, uncovered, over a low heat for 10 minutes until the butter beans begin to soften. Season well, then roughly mash with a fork.
3. In a separate pan, heat the oil in over a medium heat. Add the leeks and cook for 10 minutes until softened.
4. Add the leeks to the mashed beans and mix well, add the sundried tomato paste and half of the thyme. Stir well to combine, then divide between 4 plates along with the sausages. Scatter over the remaining thyme to serve.

Nutritional Information
Carbohydrate 28.4g Protein 26.9g Fibre 8.3g Fat 9.4g
Recipe and details from an original idea here

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

All the best Jan

Are You Ready For White Chocolate Cheesecake Day?

Early warning! Tomorrow the 6th of March is White Chocolate Cheesecake Day!

So in readiness of this celebration, I share this low carb recipe for a

White Chocolate Raspberry Swirl Cheesecake

Raspberries are one of my favourite fruits, so I really couldn't resist this recipe idea, although it tastes equally good if you use blueberries! Using almond flour and other lower in carb / sugar ingredients it can be suitable for diabetics, or those just looking to reduce the amount of sugar in daily diet and menu plans.

Ingredients

Raspberry Sauce

1 cup frozen raspberries

1/4 cup water

1/4 tsp xanthan gum (Used for baking or thickening soups or sauces, xanthan gum has zero net carbs)

Crust

1 1/2 cups almond flour

Powdered sweetener equivalent to 1/4 cup sugar

1/4 cup butter, melted

Filling

16 ounces cream cheese, softened

Sweetener equivalent to 3/4 cup sugar

1 1/2 ounces cocoa butter, melted

1 large egg, room temperature

1 tsp vanilla extract

3/4 cup whipping cream, room temperature

Instructions

more details here

Need help with weight/measurement conversion

see here

~ wishing you a happy day ~

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

All the best Jan

Cream of Fiddleheads Soup!

Before I start this post, Eddie and I just want to say thank you to all our readers who visit this blog, and a special thank you for all who take time to leave a comment ... you are all appreciated 😊 

Now, on we go with today's post.

Well, I've heard the term 'fiddlesticks' but 'fiddleheads' was a new one for me!

The article I was reading (see link below) said the "early spring means fiddleheads. These are the ostrich fern’s young fronds. If you can’t find fiddleheads, try this soup with sliced fresh asparagus, but we urge you to try to hunt down these delightful tender plants of spring if you can.

Learn more
Fiddleheads are the tender, tightly furled fronts of the Ostrich fern and they are named for resembling the ornamental ends of fiddles and other stringed instruments.

You can harvest fiddleheads for free if you know where to find them. These edible ferns grow prolifically in wild and wet areas near water throughout New England and eastern parts of Canada.

Also, you can often find fiddleheads at local farmers’ markets and health food stores, but this short-lived delicacy can be pricey.

Very Important Note

The ostrich fern’s young shoots look like a number of other young ferns, many of which are inedible or even poisonous. ONLY consume foraged fiddleheads if you can CONFIRM that they are indeed those of the ostrich fern!

Ingredients
makes six servings

1-1/2 cups fiddleheads, cleaned and finely chopped
2 tablespoons butter
2 cubes chicken bouillon or 2 teaspoons chicken bouillon granules
1 small onion, minced
1 clove garlic, minced
2 cups milk
2 cups heavy (double) cream
salt and freshly ground black pepper, to taste

Instructions
1. Steam the fiddleheads for 10 to 12 minutes or until tender. Set aside.
2. In a saucepan, melt the butter and bouillon cubes over medium heat. Add the fiddleheads, onions, and garlic, and cook for 10 minutes.
3. Add the milk, stir frequently, and heat thoroughly. Add the cream, stir to incorporate, and season with salt and pepper. Serve steaming hot."
From recipe details here

Need help with weight/measurement conversion see here
More about Fiddlehead Ferns here

Alternative Soup Recipes

Asparagus and Spinach Soup topped with chive crème fraîche - see here

Asparagus soup and more - see here

Although I share this recipe I haven't tried Fiddleheads Soup.

Have you tried it?

Do you forage for Fiddleheads?

Do please share your thoughts in the comments section.

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

All the best Jan

The Ketogenic Diet and Cardiovascular Diseases

The ketogenic diet shows promise to improve cardiovascular disease in varied mechanisms.

The Ketogenic Diet and Cardiovascular Diseases

Institute of Health Sciences, Faculty of Medical and Health Sciences, Siedlce University of Natural Sciences and Humanities, 08-110 Siedlce, Poland

Abstract: The most common and increasing causes of death worldwide are cardiovascular diseases (CVD).

Taking into account the fact that diet is a key factor, it is worth exploring this aspect of CVD prevention and therapy. The aim of this article is to assess the potential of the ketogenic diet in the prevention and treatment of CVD.

The article is a comprehensive, meticulous analysis of the literature in this area, taking into account the most recent studies currently available.

The ketogenic diet has been shown to have a multifaceted effect on the prevention and treatment of CVD. Among other aspects, it has a beneficial effect on the blood lipid profile, even compared to other diets.

It shows strong anti-inflammatory and cardioprotective potential, which is due, among other factors, to the anti-inflammatory properties of the state of ketosis, the elimination of simple sugars, the restriction of total carbohydrates and the supply of omega-3 fatty acids.

In addition, ketone bodies provide “rescue fuel” for the diseased heart by affecting its metabolism. They also have a beneficial effect on the function of the vascular endothelium, including improving its function and inhibiting premature ageing.

The ketogenic diet has a beneficial effect on blood pressure and other CVD risk factors through, among other aspects, weight loss.

The evidence cited is often superior to that for standard diets, making it likely that the ketogenic diet shows advantages over other dietary models in the prevention and treatment of cardiovascular diseases. 

There is a legitimate need for further research in this area.
Please read full paper here

h/t Diabetes Diet Blog here

A ketogenic diet – or keto diet – is a low carb, high fat diet. It can be effective for weight loss and certain health conditions, something that’s been demonstrated in many studies. Read more here

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

All the best Jan

Chicken Kyiv (Kiev) Traybake

Regular readers will know that Chicken features quite a lot in my menu plans. I do like its versatility, plus the ease and speed with which it can be cooked. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

Today's recipe is for Chicken Kyiv, also known as Chicken Kiev, it's a dish made of chicken fillet pounded and rolled around cold butter, then coated with egg and bread crumbs, and either fried or baked.

Another plus point with todays recipe, you can save on washing up! Yes, it's a traybake recipe!

Chicken breasts are stuffed with a creamy garlic and herb soft cheese filling and topped with a crunchy breadcrumb topping. They're roasted alongside root vegetables and topped with fresh parsley for an easy any-night meal.

Ingredients

Serves Four

2 medium carrots, cut into batons​
2 medium parsnips, cut into batons​
1 slice white bread, torn​
1 tbsp dried tarragon​
2 tsp dried thyme​
1 lemon, zest only​
1 large garlic clove, finely chopped​
1 red onion, cut into wedges​
2 tbsp olive oil​
4 chicken breast fillets
140g garlic and herb soft cheese
2 tbsp flat leaf parsley, finely chopped​

Method

1. Preheat the oven to gas 6, 200°C, ​ fan 180°C. ​
2. Bring a pan of water to the boil, add the carrots and parsnips and cook for 5-6 mins until starting to soften. Drain and leave to steam dry in the colander until no water is visible and the carrots and parsnips have dried.​
3. Blitz the bread in a food blender until it forms fine breadcrumbs. Mix with the tarragon, 1 tsp thyme, lemon zest and garlic. Set aside.​
4. Toss the parsnips, carrot and onion in ​ 1 tbsp oil and remaining 1 tsp thyme on a large baking tray. Season with freshly ground black pepper.​
5. Using a sharp knife, cut a pocket through the centre of each chicken breast, ensuring the hole doesn’t go the whole way through. Divide the garlic and herb soft cheese between the ​4 pockets, then fold over the chicken to seal. ​
6. Place the chicken on top of the vegetables and top each breast ​ with the breadcrumb mix. Drizzle ​over the remaining 1 tbsp oil and bake on the middle shelf of the oven for ​25-30 mins until the chicken is cooked throughout and the vegetables are tender.
7. Serve sprinkled with the parsley.​

Each serving contains

Fat 14g Carbohydrate 22.6g Protein 42.6g Fibre 5.9g

From original idea here

Have you tried Root Vegetable Chips?

Lower Carb Eating - more details here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of recipe ideas, food suggestions and articles within the 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

Just a reminder to keep checking your spam folder as many bloggers are finding comments are going incorrectly into spam

All the best Jan

Welcome March 2024

I'm always pleased when the 1st of March is here because it's nice to think that Spring is just around the corner. The daffodils are springing up well and lots are showing their lovely colourful, cheerful heads.

It's also St David's Day today, and St Patricks Day on the 17th March.

daffodils, so cheerful

Stained glass depiction of Saint David, designed by William Burges, at Castell Coch, Cardiff

Stained-glass window of St. Patrick from Saint Patrick Catholic Church, Junction City, Ohio, U.S.

"The Month Of March

“March” is named for the Roman god of war, Mars. However, we think of it as the beginning of spring, as March brings the vernal equinox and the Full Worm Moon.

March’s birth flower is the daffodil, which signifies regard or unrequited love. 

March’s birthstone is the aquamarine; its colour can be pale to dark blue, greenish-blue, or blue-green; deep, intense blue versions are more valuable.

March’s Zodiac signs are Pisces (February 20 to March 20) and Aries (March 21 to April 20).

March weather can bring rain and mud! Sprinkle salt on carpets to dry out muddy footprints before vacuuming.

The Full Worm Moon

March’s full Moon, the Worm Moon, reaches peak illumination on the morning of Monday, March 25, 2024. Look for it on the evening of Sunday, March 24, as the moon rises above the horizon!

The brown buds thicken on the trees,

Unbound, the free streams sing,

As March leads forth across the leas

The wild and windy spring.

Elizabeth Akers Allen (1832–1911)"

words and images above taken from article here

~ Wishing you a happy March 2024 ~

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

All the best Jan