Christmas : It Must Be Time For A Mince Pie !

The History Of Mince Pies

A mince pie is a fruit-based mincemeat sweet pie of British origin that is traditionally served during the Christmas season. Its ingredients are traceable to the 13th century, when returning European crusaders brought with them Middle Eastern recipes containing meats, fruits and spices.

Mince Pies, like Christmas Puddings, were originally filled with meat, such as lamb, rather than the dried fruits and spices mix as they are today. They were also first made in an oval shape to represent the manger that Jesus slept in as a baby, with the top representing his swaddling clothes. Sometimes they even had a 'pastry baby Jesus' on the top!

During the Stuart and Georgian times, in the UK, mince pies were a status symbol at Christmas. Very rich people liked to show off at their Christmas parties by having pies made in different shapes (like stars, crescents, hearts, tears, and flowers); the fancy shaped pies could often fit together a bit like a jigsaw! They also looked like the 'knot gardens' that were popular during those periods. Having pies like this meant you were rich and could afford to employ the best, and most expensive, pastry cooks.

Now they are normally made in a round shape and are eaten hot or cold. Many like to eat them hot with some ice cream, although having them with double (heavy) cream can be nice!

A custom from the middle ages says that if you eat a mince pie on every day from Christmas to Twelfth Night (evening of the 5th January) you will have happiness for the next twelve months!

On Christmas Eve, children in the UK often leave out mince pies with brandy or some similar drink for Father Christmas, and a carrot for the reindeer.

Above words from here and here

Now here is a variety of Mince Pie Recipe Suggestions

Easy Mince Pie Recipe, see here BUT 30 carbs per pie (not low carb)

Low Carb Mince Pies at The Low Carb Kitchen see here JUST 4 carbs per pie

Mince Pies, Made The Low Carb Way from a popular 2016 post see here 4 carbs per pie

Low Carb Mince Pie Anyone, a recipe suggestion from 2015 see here

Of course you may have your own favourite recipe, or perhaps be someone who doesn't like mince pies! If you do not like mince pies you may like a cupcake with orange frosting, more details on this post here

Dear reader, this blog offers a wide variety of recipe/food ideas, not all may be suitable for YOU. If you may have any food likes / dislikes, 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

Roasted Aubergine/Eggplant, Vegetable and Chickpea Curry : Dairy Free : Vegetarian

Packed with vegetables, this makes a very nice vegetarian dish. This dairy-free curry, uses items from 'The Tesco Free From range' which has foods free of Gluten and Wheat, Milk, Egg and Dairy. I'm sure other supermarkets/shops offer similar products.

Ingredients

Serves Four
1 medium aubergine (eggplant)
1 tbsp coconut oil
1 medium red onion, finely chopped
2 garlic cloves, crushed
1/2 tsp fresh root ginger, grated
1 tbsp Thai Massaman curry paste
350g (12oz) chopped sweet potato and butternut squash
1 small cauliflower, cut into small florets
400g (13oz) can chickpeas, drained and rinsed
500ml (17fl oz) (Free From) coconut milk
6 cherry tomatoes, halved
large handful baby spinach leaves
150g (5oz) (Free From) natural yogurt
handful flaked toasted almonds
2 tbsp fresh coriander, finely chopped
To Serve - Optional

(Free From) naan breads, rice or cauliflower rice, 
side salad, 

Method
1. Preheat the oven to gas 5, 190°C, fan 170°C. Put the aubergine/eggplant directly onto the oven shelf and roast for 20 minutes. Remove and allow to cool slightly.
2. Meanwhile heat the oil in a medium saucepan and sauté the onion for 3-4 minutes, until starting to soften. Add the garlic and ginger and fry for a further minute. Stir in the curry paste and cook for 1-2 minutes over a gentle heat, stirring continuously.
3. Add the sweet potato and butternut squash, cauliflower florets, chickpeas, coconut milk and pinch of sea salt. Bring to the boil then simmer for about 20 minutes, until the sweet potato and cauliflower are just soft.
4. Peel the aubergine/eggplant and remove the stalk. Roughly dice the flesh and add to the curry with the tomatoes and spinach leaves. Simmer for another 5 minutes, until all the ingredients are tender.
5. Divide between bowls and top with a spoonful of (Free From) natural yogurt, flaked almonds and fresh coriander leaves.
6. Serve with rice, cauliflower rice or (Free From) naan breads, side salad.

Tip

If you don't have aubergine/eggplant try using courgettes/zucchini.

Nutrition Per Serving

Fat 9g Protein 8.6g Carbs 23.3g Fibre 6.7g

From original idea here

Some other posts that may be of interest

Non-Dairy Substitutes for Milk - see here

Chocolate Pudding, Dairy Free and Low Carb - see here

Individual Fish Pies, Low Carb, Dairy Free and Tasty - see here

Baked Aubergine / Eggplant Bruschetta,  Lower Carb and Vegetarian - see here

Did you know that aubergines/eggplants are full of vitamins, minerals and dietary fibre! An excellent source of dietary fibre they are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese. A 100g serving of raw aubergine/eggplant provides: 25kcal 1g protein 0.2g fat 6g carbohydrate 3.4g fibre. Aubergines are high in fibre and low in fat and therefore recommended for those managing type 2 diabetes or managing weight concerns.
There is more to read about the health benefits of aubergines/eggplants here

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

All the best Jan

Tuesday Christmas Trio : Low Carb Salad Recipe Suggestions (15)

I don't know about you but even though 2020 has not been the best of years and we have all been under Covid 19 worries and restrictions the days, weeks and months have still gone by so quickly. Christmas is now a matter of weeks away so with that in mind I'm sharing three different salad ideas which you may like to serve over the holiday season.

Christmas Wreath Salad

Ingredients

Serves 8

250 grams mixed lettuce leaf

½ small red onion finely sliced

1 cup bocconcini

300 grams cherry tomatoes (mini mozzarella)

1 cup basil leaves

Dressing Ingredients

¼ cup extra-virgin olive oil

4 tablespoons fresh lemon juice or 2 tablespoons balsamic vinegar

½ teaspoon salt

½ teaspoon freshly ground black pepper

1 clove garlic minced

Instructions
1. Mix the salad greens. ½ the basil leaves and the onion in a large bowl. Mix all of the ingredients together for the dressing in a small jar and pour over the salad green mix, retaining a couple of tablespoons to drizzle over the salad.
2. Place the mixed salad greens into a wreath shape on a flat serving dish.
3. Garnish with tomatoes and basil leaves, creating mistletoe like shapes around the wreath. Dot with bocconcini balls. Drizzle with the remaining dressing.
Per Serving

22.7 g fat  9.8 g carbohydrates  5.2 g protein 
Recipe Notes
Add or switch the salad ingredients for your favourite salad ingredients, including nuts, cucumber, capsicum/peppers, olives etc.

See More at Karen's KETohh blog here

Christmas Salad

Ingredients

Serves 10

6 clementine's, peeled

3 avocados, halved and de-stoned

112.5g watercress, washed

120g smoked salmon, torn into pieces

juice of 1 lemon

1 tbsp. olive oil, for drizzling

Instructions

1. Slice each clementine horizontally into thirds. Use a spoon to scoop out the flesh from each avocado half and slice evenly.
2. Toss the clementine's and avocado with the watercress and scatter on a plate.
3. Top with the salmon.
4. Drizzle with freshly squeezed lemon juice and olive oil, and sprinkle on freshly ground black pepper.
Per Serving
3.6g carbohydrate 0.5g fibre 4.3g protein 10.1g fat
See more from an original idea here

Christmas Slaw

Ingredients

Serves Six

For the salad

2 carrots, halved

½ white cabbage, shredded

100g pecans, roughly chopped

bunch spring onions (scallions), sliced

2 red peppers, de-seeded and sliced

For the dressing

2 tbsp maple syrup

2 tsp Dijon mustard

8 tbsp olive oil

4 tbsp cider vinegar

Instructions

1. Peel strips from the carrots using a vegetable peeler, then mix with the other salad ingredients in a large bowl.

2. Combine all the dressing ingredients in a jam jar, season, then put the lid on and shake well.

3. Toss through the salad when you’re ready to eat it. 

Recipe Notes

The salad and dressing will keep separately in the fridge for up to four days.

Per Serving

Fat 27g Carbs 14g Protein 4g Fibre 4g

See more from original idea here

enjoy the season

You can see more low carb recipe ideas on these Tuesday Trio posts here

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

All the best Jan

Vitamin D improves cognitive function in older adults with mild cognitive impairment

Vitamin D Supplementation Improves Cognitive Function Through Reducing Oxidative Stress Regulated by Telomere Length in Older Adults with Mild Cognitive Impairment: A 12-Month Randomized Controlled Trial

Abstract

Background: Cognitive decline in older adults is a serious public health problem today. Association between vitamin D supplementation and cognition remains controversial.
Objective: To determine whether a 12-month vitamin D supplementation improves cognitive function in elderly subjects with mild cognitive impairment (MCI), and whether it is mediated through the mechanism in which telomere length (TL) regulate oxidative stress.
Methods: This was a double-blind, randomized, placebo-controlled trial in Tianjin, China. Participants were all native Chinese speakers aged 65 years and older with MCI. 183 subjects were randomized to an intervention group (vitamin D 800 IU/day, n = 93) or a placebo group (the matching starch granules, n = 90), and followed up for 12 months. Tests of cognitive function and mechanism-related biomarkers were evaluated at baseline, 6 months, and 12 months.
Results: Repeated-measures ANOVA showed substantial improvements in the full scale intelligence quotient (FSIQ), information, digit span, vocabulary, block design, and picture arrangement scores in the vitamin D group over the placebo group (p < 0.001). Leukocyte TL was significantly higher, while serum 8-OXO-dG, OGG1mRNA, and P16INK4amRNA revealed greater decreases in the vitamin D group over the placebo group (p < 0.001). According to mixed-model repeated-measures ANOVA analysis, vitamin D group showed a significant enhancement in the FSIQ score for 12 months compared with the control (estimate value = 5.132, p < 0.001).
Conclusion: Vitamin D supplementation for 12 months appears to improve cognitive function through reducing oxidative stress regulated by increased TL in order adults with MCI. Vitamin D may be a promising public health strategy to prevent cognitive decline.
Keywords: Cognitive performance; oxidative stress; telomere; vitamin D.

Words above from here

h/t Marks Daily Apple here

Vitamin D foods - here

Related Posts

Why you need more Vitamin D in the winter - here

Some Effective Ways to Increase Your Vitamin D Levels - here

Recently Reported

Scientists believe a lack of Vitamin D may increase the risk of catching Covid-19 - here

I know many do take additional Vitamin D, do you, what are your thoughts?

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, 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

Chicken Stew with Cider and Chorizo, delicious served with celeriac mash and green beans

Yes, yet another 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!

This chicken and chorizo stew recipe is hearty but elegant, and is great to make in advance of people coming over, present Covid conditions allowing!

Ingredients

Serves Four
For the chicken
2 tbsp olive oil
4 whole chicken legs (drumstick and thigh separated)
225g/8oz chorizo, diced
6 shallots, peeled, finely chopped
2 tbsp plain flour
600ml/1 pint dry cider
150ml/¼ pint chicken stock
1 heaped tbsp Dijon mustard
salt and freshly ground black pepper
3 tbsp double (heavy) cream
For the celeriac mash
1 celeriac, peeled, chopped
squeeze fresh lemon juice
25g/1oz butter
1-2 tbsp single cream
salt and freshly ground white pepper
steamed green beans, to serve

Instructions

1. For the chicken, preheat the oven to 190C/375F/Gas 5. Heat the oil in a large ovenproof frying pan and add all the chicken pieces to the pan. Cook for 10-12 minutes turning frequently until evenly browned. Remove with a slotted spoon and set aside.
2. Add the chorizo and shallots to the pan and fry, stirring frequently for five minutes, or until softened and the fat is beginning to run from the chorizo. Sprinkle in the flour and stir to coat.
3. Gradually pour in the cider and stock, stirring continuously until boiling and thickened slightly. Stir in the mustard, season well with salt and pepper and return the chicken to the frying pan.
4. Cover the frying pan with aluminium foil and cook in the oven for 35-40 minutes, or until the chicken’s juices run clear when pierced with a skewer.
5. For the celeriac mash, place the celeriac in a saucepan and cover with water and a squeeze of lemon juice. Bring to the boil, then reduce the heat, cover and simmer for about 15 minutes, or until tender.
6. Drain the celeriac well and tip it back into the pan. Mash over a low heat with the butter and single cream. Season with salt and white pepper.
7. To serve, stir the double cream into the chicken liquor and serve the chicken and sauce with the celeriac mash and steamed green beans.

From original recipe here 

Some other chicken recipes you may like

Creamy Garlic Mushroom Chicken - see here

Chicken Provençal - see here

Chicken Drumsticks Simply Baked - see here

A variety of articles and recipe ideas 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

Herbs That May Help Lower High Blood Pressure

Ryan Raman MS RD writes:

"High blood pressure, also called hypertension, affects nearly half of all American adults" (and many more world-wide). "It’s the most common preventable risk factor for heart disease. This article looks at the scientific research behind ten herbs and spices that may help lower blood pressure.

Managing high blood pressure
High blood pressure is defined as having at least one of the following:
systolic blood pressure (the top number) over 130 mm Hg
diastolic blood pressure (the bottom number) over 80 mm Hg
both systolic and diastolic values above these levels

You can manage blood pressure with medications, such as angiotensin-converting enzyme (ACE) inhibitors and calcium channel blockers.

Many dietary and lifestyle changes can also reduce your blood pressure and lower your risk of heart disease. In fact, studies have shown that some herbs and spices may reduce blood pressure levels, so you may want to consider adding these to your diet, too. Make sure to speak with your healthcare provider before using any of the following herbs.

Below are ten herbs that may help lower blood pressure.

Basil

Basil contains compounds, such as eugenol, that may help reduce blood pressure, according to animal studies. However, more human research is needed.

Parsley

Parsley contains a variety of compounds, such as vitamin C and dietary carotenoids, that may help lower blood pressure. However, more human research is needed to confirm these effects.

Celery Seeds

Animal research suggests celery seeds may reduce blood pressure. This herb may be effective thanks to its fibre and action as a natural calcium channel blocker. More studies are needed.

Chinese Cat's Claw
Chinese cat’s claw contains compounds that may act as natural calcium channel blockers and help blood vessels relax, according to animal studies. More human studies are needed.

Bacopa monnieri
Animal research suggests the herb Bacopa monnieri may help blood vessels dilate and relax, lowering blood pressure. However, human research is conflicting and limited.

Garlic

Garlic contains compounds, such as allicin, that have been shown to help relax blood vessels and aid blood flow. Collectively, these factors may help reduce blood pressure.

Thyme

Thyme contains powerful compounds, such as rosmarinic acid, that appear to help relax blood vessels in animal studies. However, researchers need to do more studies in humans.

Cinnamon

Cinnamon appears to help dilate and relax the blood vessels, which may help lower blood pressure.

Ginger

Ginger appears to lower blood pressure by acting as a natural calcium channel blocker and dilating the blood vessels.

Cardamom
Animal and human research suggest cardamom may help lower blood pressure by acting as a natural calcium channel blocker and diuretic. Still, more human studies are needed.

The bottom line
High blood pressure is the most common, preventable risk factor for heart disease. It affects nearly half of all American adults" (and many more world-wide).

"The best way to manage high blood pressure is through a combination of the right medications, a healthy diet, regular exercise, and engaging in healthy lifestyle behaviours.

That said, there are several promising herbs and spices you can incorporate into your diet that may help lower your blood pressure.

They include basil, parsley, celery seeds, Chinese cat’s claw, Bacopa monnieri, garlic, thyme, cinnamon, ginger, and cardamom, to name a few.

Keep in mind that many herbs and spices may interact with common blood thinner medications, and many extracts and supplements discussed above lack sufficient safety research.

For this reason, always consult a healthcare provider about what herbs and spices you’re considering incorporating into your diet, and never discontinue a medication without consulting them first."

The above is just a snippet of Ryan's article which can be read in full with all research links here

Some Other Posts That May Interest You

Natural Ways To Lower Blood Pressure - read it here

Why not take a walk - read it here

Walking Can Be So Good For You - read it here

Are You Aging Gracefully - read it here

Exercise is one of the best things you can do to lower high blood pressure.

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 

Moussaka : Vegan Style and more !

As regular readers know, this blog brings a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

In recent months we have seen that more and more we have regular readers, and followers, who choose to eat vegetarian or vegan. 

The recipe I share today is for a moussaka made the vegan way, read on and see what you think ...

 

Layers of lentils with roasted vegetables, all topped with a creamy flavoursome sauce, this easy vegan moussaka may become a favourite!

Ingredients
Serves Four

4 tbsp olive oil, plus extra for greasing
1 small aubergine/eggplant (around 250g/9oz), cut into roughly 1cm/½in slices
1 large courgette/zucchini (around 225g/8oz), trimmed and cut into roughly 1cm/½in slices
2 sweet potatoes (each around 225g/8oz), peeled and cut into roughly 1cm/½in slices
1 onion, finely chopped
150g/5½oz chestnut mushrooms, roughly chopped
2 garlic cloves, crushed
75g/2⅔oz red lentils
400g tin chopped tomatoes
2 tbsp tomato purée
½ tsp dried mint
½ tsp ground cinnamon
1 vegan vegetable stock cube
salt and freshly ground black pepper
For the white sauce
40g/1½oz plain flour
400ml/14fl oz unsweetened almond milk
2 tbsp nutritional yeast flakes
1 bay leaf (optional)
¼ tsp ground nutmeg
75g/2⅔oz vegan cheese for melting such as ‘mozzarella-style’, grated

Method
1. Preheat the oven to 220C/200C Fan/Gas 7. Use a tablespoon of the oil to generously grease a large baking tray. Place the sliced aubergine and courgette in a single layer on the tray and brush with a tablespoon more oil. Season with ground black pepper. Roast in the oven for 10–12 minutes, or until softened and lightly browned.
2. Fill a medium saucepan two-thirds full with water and bring to the boil. Add the sweet potato slices and return to the boil. Cook for 3–4 minutes, or until just tender. Drain in a colander and set aside.
3. Heat the remaining 2 tablespoons of olive oil in a large, non-stick saucepan and fry the onion and mushroom over a high heat for 3–4 minutes, or until softened and beginning to brown, stirring. Add the garlic and cook for a few seconds more.
4. Stir in the red lentils, tomatoes, tomato purée, mint, cinnamon and crumbled stock cube. Refill the tomato tin with water (around 400ml/14fl oz) and pour into the pan. Stir well, bring to a simmer and cook for 12–15 minutes, or until the lentils are tender and the sauce is thick, stirring regularly.
5. While the vegetables are simmering, make the white sauce. Put the flour, almond milk, yeast, bay leaf and nutmeg in a medium saucepan and season well with salt and pepper.
6. Bring to a simmer, whisking constantly with a metal whisk over a moderate heat for 4–5 minutes, or until smooth and thickened. (Use a silicone-covered whisk if using a non-stick saucepan.) Add the vegan ‘mozzarella’ and cook for 1–2 minutes more, stirring. Adjust the seasoning to taste.
7. Arrange the sliced potatoes over the base of a well-oiled 1.25 litre/2 pint baking dish (a lasagne dish is ideal). Spread with half of the lentil mixture. Top with the aubergine and courgette slices, then add the rest of the lentil mixture, spreading to the sides of the dish.
8. Remove the bay leaf from the white sauce and pour the sauce over the lentils and veg.
9. Bake for 20–25 minutes, or until the topping is lightly browned and bubbling. Stand for 5–10 minutes before cutting to allow the filling to settle. Serve.

From original idea here

Other Moussaka Recipes You May Like

(note these are not vegan recipe suggestions)

Meatball Moussaka in a frying pan - see here

Moussaka and Merlot - see here

Moussaka-stuffed aubergines / eggplants - see here

Moussaka, Greek Style - see here

sharing some winter style flowers with you

Dear reader, this blog offers a wide variety of recipe/food ideas, not all may be suitable for YOU. If you may have any food likes / dislikes, 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

Simple Steps To A Better Night's Sleeps : Five Suggestions

"5 Simple Steps to a Better Night’s Sleep, As Told by Insomniac Tess Patrick

What does it take to get a good night’s sleep? Since my first year of university, I’ve been lucky to get more than 5 or 6 hours, on a good night. With early-morning gym classes and study well into the evenings, counting sheep only leaves me feeling more energized and alert. When I do eventually drift off, it’s not dreamy or restful - instead, I’m dead to the world and when I do wake, 7 rounds of snoozed alarms later, I’m feeling groggier than the night before.

We’re living in a world that simultaneously lets us wear our badge of no-sleep with honour, while allowing those who religiously get 8 hours each night to lord it over the others. And like most facets of health and wellness, there is no right or wrong in this space. Some people thrive on a healthy 6-7, others need 9-10 to feel fully rested. But what is becoming increasingly more alarming, even for this chronic insomniac, is that collectively we’re not getting enough sleep - and it’s leading to even greater health concerns.

One of the most vital functions of sleep, alongside allowing our brains some much-needed downtime, is sending our bodies back to that beautiful parasympathetic nervous system - where we can truly rest and digest from the day that unfolded. So if you’re still struggling with your slumber, it’s not the end of the world. I’ve put some practices in place this year that have drastically improved life for me, so here are 5 simple steps to a better night’s sleep.

1. Brew A Strong Cup Of Tea
Plants and herbs truly are nature’s most powerful medicine. Of all the sleeping pills I’ve tried, nothing knocks me out for the night quite like a heavily-steeped cup of chamomile tea. The sweet, honey-like drink contains apigenin, a chemical compound that induces sleepiness when it binds to the GABA receptors in the brain. One cup might not have been enough in the past, but if you double your dose, use a saucer to cover the mug and trap the heat, and leave it to brew for 30 minutes, you’ll be out like a light before you finish the cup.

2. Catch The Early Train To Bed
This piece of advice comes from my general practitioner, and it makes so much sense. With a complex skin routine and a fair amount of dawdling, it takes me at least half an hour to get into bed. It really makes no sense that I’m only starting my night routine as I’m meant to be hitting the hay. We know that our REM cycles are approximately 90 minutes long, so instead of getting ready at 10 pm, say, start washing your face and brushing your teeth when that first wave hits at 8.30 pm. It sounds early, but by the time you’re tucked up and comfortable, you’ll be ready for some rest.

3. No Devices Before Bed
You don’t need me to lecture you about the effect that blue light has on your circadian rhythm and melatonin production, so instead let this be a gentle reminder. Leave the laptops and televisions outside the bedroom, and your phones too if possible. For some, your smartphone may be your morning alarm, so consider switching it to ‘do not disturb’ or flight mode, and adjusting your screen settings to night-time friendly ones. Not only do these devices affect you chemically through the light sources, but they’re also just as stimulating as a cup of coffee! Phones, computers, and televisions are all designed to keep you awake and alert - meaning it’s impossible for your brain to truly switch off while you’re scrolling through social media.

4. Practice Good Sleep Hygiene
This is another tip courtesy of my lovely GP, and I’m sure she won’t mind me making her sound crass. Her rules explicitly state that the bed is for two things; sleep and sex - anything else should be done elsewhere. And while I love cosying up in bed on a rainy day and binge-watching a new series, it makes sense. Essentially with this rule, you’re training your brain to associate getting between the sheets with drifting of to sleep (or at least most of the time). It doesn’t mean you can’t spend downtime in your room, but instead of lounging about on your bed with a book, consider investing in a beautiful occasional chair for that space.

5. Drift Off To Yoga Nidra
Many teachers say that this ancient practice brings 4 hours of sleep into 30 minutes - so it’s as convenient and time-efficient as it is calming. Yoga Nidra isn’t the traditional asana (movement) style flow, but rather a guided meditation that takes you on a deeply relaxing journey throughout your practice. And while many classes are intended as a restful practice, I personally benefit from putting on a meditation after I finish my book and letting it guide me into my restful 8-hour slumber.

Sleep is undeniably important, but a huge issue is that we’re beginning to see it as a superiority thing - and if you’re anything like me, you’re spending too much time stressing out about it and not enough time actually doing it. So over the course of the next week, I encourage you to implement one of these rules each day and observe how your life turns around."

Above words from Tess, see her original article here

Have you any tips for a better nights sleep?

Do please share them in the comments.

Related Posts

If Sometimes Sleep is Elusive - Getting Quality Rest Helps -see here

Ten Reasons You're Always Tired (and what you can do about it) - see here

Computer or Phone - Tips to protect your eyes when staring at a screen - see here

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

All the best Jan

Cheesecake Choices : Low Carb : Keto

I have always enjoyed cheesecake, and even during these past few years when living the LCHF lifestyle I still enjoy them, as an occasional cheesecake treat! With Christmas only weeks away, I share these two recipes just in case you may wish to include them in your menu plans.

No Bake Keto Cheesecake

Jill Wallentin says "This silky, creamy, keto cheesecake has a tang of lemon and is the perfect sugar-free dessert for special occasions. You don't have to be an experienced baker to make this impressive and delicious treat — as a matter of fact, you don't even have to turn on the oven! Serve it as is or top it with your favourite low-carb toppings, such as a sugar-free cherry sauce."

Ingredients

16 servings

4g net carbs per serving
Crust
2 cups (8 oz.) almond flour
4 oz. butter, melted
¼ cup (1¾ oz.) erythritol
¼ tsp salt
Filling
2 lbs cream cheese
1 cup heavy whipping cream (also known as double or thickened cream)
½ cup (3 2⁄3oz.) erythritol

2 tsp vanilla extract
1 lemon, juice and zest

Instructions

more details here

Lemon Yoghurt Cheesecake : The Low Carb Way

This is a very nice recipe idea from Julia McPhee, a fellow blogger, who lives in New Zealand. It's a 'low Carb lemon yoghurt cheesecake', and is a special dessert - for a special occasion like Birthdays, Christmas, Anniversary etc. 

Ingredients
Serves 12
2.5g carb per serving
1.5 - 2 cups Almond meal or almond flour
150 g. Butter (melted)
Juice and rind of 5 medium sized Lemons
2 cups cream
1 cup natural Greek yoghurt (full fat, unsweetened)
2 tsp Natvia (or sweetener of choice)
2 tbsp. Gelatine powder
¼ cup boiling water
Instructions
more details here
If you should need help with measurement equivalents see here

I think this bird is getting into the holiday season

photo credit Nataba

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. Not all of the suggested recipes above are low carb. 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

Many a word said in jest.

Eddie

It's December : Looking at the Colours of Christmas

image from here

Yes, December arrives and for many our thoughts turn to Christmas. This year because of the COVID-19/Coronavirus Pandemic, many of the ways that Christmas is celebrated might be different. But I am sure those of us that do celebrate Christmas will do their best to do so in these rather strange and uncertain times.

Have you put your Christmas decorations up yet? Eddie and I have, in fact they were done last Friday! I don't think they have ever been done this early but somehow it seemed the right thing to do. It's certainly made our place look very festive, I haven't taken any photographs yet, it's on my to do list!

Have you ever thought about The Colours of Christmas? Personally I like reds and greens but "there are several colours which are traditionally associated with Christmas. Most of the colours and their meanings come from the western/northern European traditions and customs, when Christmas is in the middle of winter and it's dark and cold.

Green
Evergreen plants, like Holly, Ivy and Mistletoe have been used for thousands of years to decorate and brighten up buildings during the long dark winter. They also reminded people that spring would come and that winter wouldn't last forever!

The Romans would exchange evergreen branches during January as a sign of good luck. The ancient Egyptians used to bring palm branches into their houses during the mid winter festivals.

In many parts of Europe during the middle ages, Paradise plays were performed, often on Christmas Eve. They told Bible stories to people who couldn't read. The 'Paradise Tree' in the garden of Eden in the play was normally a pine tree with red apples tied to it.

Now the most common use of green at Christmas are Christmas Trees.

Red

As mentioned above, an early use of red at Christmas were the apples on the paradise tree. They represented the fall of Adam in the plays.

Red is also the colour of Holly berries, which is said to represent the blood of Jesus when he died on the cross.

Red is also the colour of Bishops robes. These would have been worn by St. Nicholas and then also became Santa's uniform!

Gold

Gold is the colour of the Sun and light - both very important in the dark winter. And both red and gold are the colours of fire that you need to keep you warm.

Gold was also one of the presents brought to the baby Jesus by one of the wise men and traditionally it's the colour used to show the star that the wise men followed.

Silver is sometimes used instead of (or with) gold. But gold is a 'warmer' colour.

grand-daughter always enjoys putting the (gold) star on top of the (green) tree

White

White is often associated with purity and peace in western cultures. The snow of winter is also very white!

White paper wafers were also sometimes used to decorate paradise trees. The wafers represented the bread eaten during Christian Communion or Mass, when Christians remember that Jesus died for them.

White is used by most churches as the colour of Christmas, when the altar is covered with a white cloth (in the Russian Orthodox Church Gold is used for Christmas).

a (white) snowy scene Lake District UK image from here

Blue

The colour blue is often associated with Mary, the mother of Jesus. In medieval times blue dye and paint was more expensive than gold! So it would only be worn by Royal families and very rich people. Mary was often painted wearing blue to show she was very important.

Blue can also represent the colour of the sky and heaven.

image from here

Purple
During Advent, purple and sometimes blue is used in most churches for the colour of the altar cloth (in the Russian Orthodox Church red is used for advent)"
The above taken from here

image from here

If you would like some Happy Low Carb Christmas Tips, have a look 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

Cheese Soufflé : Two Ways

Cheese Soufflé two ways. One is made with lower carb almond flour, it's grain free, gluten free and sugar free (although you could also use coconut flour if preferred). The other uses 'regular plain' flour. Whichever recipe you may choose, I hope you enjoy your soufflé, but remember once it's risen and cooked, serve it immediately.   

Low Carb / Keto Cheese and Bacon Soufflé

A perfect low carb / keto soufflé with some cheese and bacon!

It's gluten, grain and sugar free.

Ingredients

four servings - 3.6g carbs per serving

4 eggs - separated

2 tbsp butter

2 tbsp almond flour

120g shredded Gruyere cheese

1 cup heavy cream

6 slices bacon

Instructions

both written and with video here

Three Cheese Soufflé

uses Parmesan, Gruyere and Cheddar Cheese

Ingredients

six servings - 6.3g carbs per serving

20g plain flour

50g butter

450ml semi-skimmed milk

4 large eggs, separated

25g Parmesan, grated

50g Gruyere, grated

25g Cheddar, grated

Salt

Pepper

a few chive stalks, halved

a few basil leaves, finely sliced

Instructions

can be seen here

A little more about soufflés

A soufflé is a baked egg-based dish which originated in early eighteenth century France. It is made with egg yolks and beaten egg whites combined with various other ingredients and served as a savoury main dish or sweetened as a dessert.

What does the name soufflé mean

A soufflé is a baked dish with a flavourful base mixed with beaten egg whites. When baked, air bubbles in the egg whites expand, puffing the soufflé up over the top of the dish. The name for this signature French dish is a derivative of the French verb “souffler,” which means “to blow” or “to inflate.” 

Where Did Soufflé Originate?

The earliest mention of the soufflé is attributed to French master cook Vincent La Chapelle, in the early eighteenth century. The development and popularization of the soufflé is usually traced to French chef Marie-Antoine Carême in the early nineteenth century.

More about soufflés here

Related Post

Celeriac & Blue Cheese Soufflés - see here

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

All the best Jan

Walking can be so good for you !

Sharing these words from article in The Diabetes Diet Blog:

"Adapted from BMJ Sept 19 Promoting physical activity to patients by Christine Haseler et al.

The Academy of Medical Royal Colleges has described walking as a miracle cure. Despite this many of us are not as active as we should be and inactivity is thought to result in as many deaths as smoking. More than a quarter of UK adults do less than 30 minutes physical activity a week.

Quantified, these are the benefits of just plain walking:

30% lower all cause mortality, even 10 minutes a day is worthwhile.

20-30% lower risk of dementia.

Better relief from back pain than back exercises

30% lower risk of colon cancer

30% reduction in falls for older adults

22-83% reduction in osteoarthritis

even lower body fat than playing sports

20-35% lower risk of cardiovascular disease

20% lower risk of breast cancer

30-40% lower risk of metabolic syndrome or type two diabetes

The people who need to see their GP before undertaking exercise are few but include people with unstable angina, aortic stenosis or uncontrolled severe hypertension.

In pregnancy the sort of activities that need to stop are: impact activities, lying on the back for long periods, high altitude activities and underwater activities."

Words above from here

Related Post

Why not take a walk - read it here

The photograph above shows me enjoying a winter walk ...

After a nice walk why not enjoy a bowl (or mug) of Minestrone Soup

see details here

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

All the best Jan