December's Birth Flowers ... Holly and Narcissus, both symbolize happiness and hope

December birth flowers are holly and narcissus (specifically, the paperwhite).

While December’s flowers may be very different from each other, one being a bulb and the other an evergreen shrub, they both symbolize happiness and hope, and as we are getting closer to saying goodbye to 2025 and welcoming 2026 these words may be appearing in your thoughts and resolutions.

The Holly
Holly symbolizes a wish for domestic happiness.

Hollies are male and female! You’ll generally need one of each to produce those recognizable red berries, which can also appear as white, yellow, black, and pink. Only the female varieties produce berries.

Although some animals and birds enjoy holly berries, they are semi-toxic to humans.

The good news is that deer tend to avoid eating holly due to their sharp leaves, which makes them a deer-resistant plant for gardens.

Holly in History

• In the 1800s, it is said that Scotland’s Duke of Argyll had a new road rerouted to avoid cutting down an old holly tree.
• In 1939, American holly was named the state tree of Delaware.
• Holly wood was used to make furniture for centuries and as firewood, burning long and hot on cold winter nights.
• American holly and English holly are the two species most often used for holiday décor today.

The Narcissus (Paperwhite)

Narcissus conveys that you want your beloved to stay just the way they are.

While there are many types of flowers in the genus Narcissus (including the daffodil), the paperwhite is the winter-growing variety and the birth flower for December.

Paperwhites are tender bulbs and not winter hardy, this is why they are often “forced” indoors as a holiday plant during the darkest days of winter. They are simply planted in pots or bowls with gravel or marbles with a little water.

A paperwhite bulb will often flower within a month of planting, producing white blooms and as many as a dozen flowers. They have a sweet and musky fragrance, which is not to everyone's taste!

Narcissus in History

• Within the Narcissus genus, paperwhites are the oldest and most widely distributed, making it one of the most popular flowering bulbs in the world.
• Since it can bloom mid-winter, the paperwhite is sometimes associated with the Chinese Lunar New Year.
• Due to its strong fragrance, paperwhites have been used in making perfumes. However, all parts of the paperwhite are poisonous, with the bulb itself being the most toxic.

I do like seeing the green leaves and lovely red berries of holly and the colours of red and green are my favoured colours for Christmas décor. I haven't any paperwhites. Do you have either of these two December flowers in your home? Perhaps you prefer a different plant, do please share your thoughts.

All the best Jan

Chicken Cacciatore : Slow Cooker/Crock-Pot Recipe

I do hope you enjoyed a happy and peaceful Sunday. Many thanks to those of you who left good wishes on yesterdays post. I spent some time relaxing with a good book and of course a few cups of tea, my favourite beverage 😊

In todays post I'm sharing this traditional chicken stew, which is rich and full of flavour. It uses classic Italian ingredients such as the herbs and olives. Adding lots of vegetables means only a small amount of meat is needed per person, but the sauce is generous so if you want to stretch it a bit further, just add a few more chicken thighs.

Ingredients

Serves Six (adjust as necessary)
2 onions, finely chopped
2 celery sticks, finely chopped
6 garlic cloves, sliced
6 large boneless chicken thighs, skin removed
2 red, orange or yellow peppers, cut into big chunks
2 x 400g tins chopped tomatoes
150ml/5fl oz chicken stock, made with 1 stock cube
2 tsp dried basil
1 tbsp sugar
1 tbsp wine or balsamic vinegar
75g/2¾oz olives, stones removed and drained
salt and freshly ground black pepper

To serve - choices could be
Freshly cooked pasta, potatoes or cheesy polenta

Carrot and Swede Mash
Freshly cooked green vegetables or salad

Method
1. Turn the slow cooker to the High setting to heat up. Add all of the ingredients with a really good grinding of fresh black pepper and some salt.
2. Cook on High for 3 hours or Low for 6 hours until the chicken is really tender. As it cooks, the meat should have broken down into smaller chunks but, if not, break the thighs into pieces with a spoon.
3. Serve with your choice e.g. pasta, potatoes or cheesy polenta, carrot and swede mash and green vegetables or salad.

From an idea seen here

A slow cooker, also known as a crock-pot, is a countertop electrical cooking appliance that simmers food at a lower temperature over a long period of time. It is designed to use moist heat to cook food, making it ideal for tenderizing large cuts of meat and preparing stews and soups.

Don't have a slow cooker, have a look at this delicious Chicken and Pepper Cacciatore recipe here which is cooked in a 'normal' oven.

 ~ Christmas is getting closer ~

Dear reader, 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

Sunday Wishes ... my wish for you is a peaceful day

 

My wish for you this Sunday is to enjoy a peaceful day

~ Happy Sunday Wishes to all readers ~

and the Second Sunday In Advent

All the best Jan

Winter Shakshuka : A Gluten Free, Vegetarian Recipe

Todays recipe suggestion is for a vegetarian winter shakshuka ... but what is Shakshuka and where did it come from?

Shakshuka is thought to be a North African and Middle Eastern dish made from poached eggs in a tomato, chilli and onion sauce, commonly garnished with cumin, paprika, cayenne pepper, nutmeg. Although the dish has existed in the Mediterranean and Middle Eastern regions, it originated in North Africa, a typical Moroccan dish.

Shakshuka is prepared over low heat, starting with the vegetables and spices; once cooked, the eggs are added.

Give your shakshuka a festive glow-up by using seasonal vegetables. Butternut squash and kale are cooked in a harissa-spiced tomato sauce and topped with an egg - looking ahead it could be perfect for a Boxing Day brunch!

Ingredients

Serves Six
2 tbsp olive oil​
1 large red onion, roughly chopped
1 green pepper, roughly chopped
1 small butternut squash, about 700g, peeled and cut into bite-sized pieces
3 garlic cloves, crushed​
1 tbsp harissa paste
¼ tsp ground cumin
1 tsp smoked paprika​
2 x 400g tin chopped tomatoes
1 gluten-free vegetable stock cube
100g curly kale, stems removed
6 large eggs
2 tbsp chopped coriander or parsley

Instructions
1. Heat the oil in a large deep-sided frying pan that has a lid. Fry the red onion and butternut squash over high heat for 4-5 mins, until beginning to brown.
2. Reduce the heat and add the green pepper, garlic, harissa, cumin and smoked paprika. Cook for 2-3 mins until fragrant. Season well with salt and black pepper. Pour in the chopped tomatoes and crumble over the stock cube. Stir and bring to a gentle simmer. Cover and cook for 5-8 mins, or until the squash is almost tender.
3. Stir through the kale and cook for another 2 mins until wilted. Make 6 wells in the mixture and crack an egg into each one. Cover and cook for 10-12 mins until the whites have set on the top. Remove from the heat and sprinkle with the chopped herbs. Serve immediately.

Each Serving Contains
Carbohydrate 18.5g Fat 12g Protein 12.7g Fibre 2.7g
From idea seen here

~ hope your holiday/Christmas preparations are going well ~

There are a variety of recipes 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

"Cough medicines or lemon and honey – which is better for you?"

"It's that time of year when winter viruses take hold, and a cacophony of coughs fill households, offices and public transport.

Often people turn to cough medicine for a fix. But does this work, or are homemade remedies like honey and lemon just as good?

Jacky Smith, a professor in respiratory medicine at the University of Manchester, UK, spoke to Radio 4's Sliced Bread to unblock fact from fiction.

Own brand products can do the job
Most coughs come from colds, and cold viruses usually need to work their way through you naturally. Cough medicines can't treat the underlying virus but they can soothe your throat and reduce the tickly sensations that make you cough.

If it's a dry cough then choosing balsams or sickly-sweet syrup-based soothing agents like glycerol, can help "coat your throat" and protect against the dryness, says Prof Smith.

But paying more for these isn't worth it with cheaper supermarket-own brands just as effective as the big names, she says.

The one thing to look out for on the label though is sugar content which as you'd expect with sweet syrups is often very high. Sugar-free cough medicines could be a better option if that's a concern.

Cough medicines often also advertise that they contain certain "active ingredients". These can include dextromethorphan, which claims to suppress your cough reflex - although Prof Smith says the impact is minimal.

Dosing is always important she adds, but especially with dextromethorphan which can be addictive. "You certainly wouldn't want to exceed the doses advised on the label," she says.

Levomenthol - an ingredient found in some cough syrups for chesty coughs - meanwhile, offers a "cooling sensation" at the back of the throat, which limits the tickle by masking the sense of irritation.

Drink water and wait it out
If it's a chesty cough then many find themselves battling what can feel like oceans of phlegm and a tight chest.

This can come from secondary infections like bronchitis, which inflame the airways, or the extra build-up of phlegm in your nose and sinuses.

It's natural to turn to an over-the-counter syrup, but Prof Smith's advice is to remain sceptical of their impact.

The ingredient guaifenesin, for instance, is claimed to loosen phlegm, but this lacks conclusive proof.

And while sedating antihistamines like diphenhydramine might help you sleep at night, they don't treat the cough itself.

There's similarly little evidence that plant extracts, like thyme and squill, have any impact.

Instead, Prof Smith says the best approach is for people to "wait it out", drink water to stay hydrated and take lozenges that encourage swallowing and "inhibit a cough" for a period of time.

What about honey and lemon?
A warm homemade mixture of honey and lemon can have just the same soothing effect for dry coughs as many over-the-counter options.

A Cochrane review, – an independent review of evidence - suggested that for children over one year with coughs and colds, the use of honey and lemon could "be of some benefit," adds Prof Smith.

Cough it out
It's also worth remembering that coughing is necessary. It's how our body gets rid of the mucus.

If it's a mucus-y cough, spitting out the excess can ease the airways.

"I will cough up whatever I need to," says Prof Smith. "I won't try and suppress it, get it out." If you do, make sure you use a tissue.

But should you swallow, no harm is done and the stomach can still break it down.

You should only worry about the colour of what you're coughing up if it's dark brown as "there may be some blood in it".

Most chesty coughs generally settle after a few weeks without needing antibiotics, but if it lingers beyond three weeks, Prof Smith urges people to go to their GP."

Above words and image from article here

~ xxxx oooo xxxx ~

I find when I have a cold/stuffy nose or cough it is important to stay hydrated and water is good. However, I also find the simple act of taking the time to sip a cup of tea can be both calming and restorative. While tea is not a cure for nasal congestion, it may provide some relief. Read more here

Do you have any tips for colds/stuffy noses/coughs, do please share your thoughts in the comments section.

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

All the best Jan

Christmas Wreath Salad ... it's delicious and delightful

Christmas Wreath Salad

Why not get creative in the kitchen and make/prepare this delicious and dare I say delightful (it is) Christmas/Holiday Wreath Salad! With a tiny amount of effort, you will have a wonderfully simple dish that is worthy to be served at any table.

Ingredients

Serves 8

250 grams mixed lettuce leaf

½ small red onion finely sliced

1 cup bocconcini (mini mozzarella)

300 grams cherry tomatoes 

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.

You Can See More at Karen's KETohh blog here

~ enjoy your December days ~

Dear reader, 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

Tips for older adults about looking after your feet ... especially important if you are diabetic

Seven expert tips for older adults about looking after your feet

As people age, they often concentrate on looking after their backs, knees, and hips, but neglect their feet.

Foot issues become more common later in life as a result of normal wear and tear.

As a result, appropriate foot care is critical for preserving mobility, independence, and general well-being in later life.

Podiatrist Molly Chilvers spoke with 'The Independent' about why foot health is so important later in life, and provided her best tips for keeping your feet in good shape.

What problems are associated with ageing feet?
“As we age, due to normal wear and tear, it is natural to develop more issues with our feet,” says Chilvers. “Also, as a result of the natural ageing process, due to a reduction in the number of sebaceous glands, the skin starts to become drier and fragile and loses its elasticity.

“We also start to lose the fatty pads that cushion the bottom of the feet, and skin on the soles and heels can become dry and cracked.”

This in turn increases the likelihood of experiencing more issues with our feet as we get older.

“Common problems include hard skin otherwise known as calluses in areas of high pressure and friction, corns, fungal skin and nail infections, ingrown toenails, verrucas and cracked heels, also known as fissures,” notes Chilvers.

However, many of these problems can be prevented with a robust daily foot care regime, so here are seven essential foot care tips for older adults….

1. Keep toenails cut neatly and trimly
“Nails that become too long can press against the end of the shoe causing soreness, infection and ulceration,” highlights Chilvers. “Try not to be overzealous and cut toenails too short – or you risk them becoming ingrown, which can be very painful and may need treatment from a podiatrist.”

2. Check your feet and remember to moisturise

It is recommended to “Check your feet regularly, daily if necessary, and moisturise them to help keep them supple, as feet start to dry out and lose their natural oils as they age,” 

3. Stay hydrated

“Keep hydrated with plenty of water or other fluids every day,” advises Chilvers.

4. Keep your feet warm when it’s cold
“In colder weather, wear warm, thicker socks or fleece-lined slippers inside, or boots for when you are outdoors, but avoid anything too tight which can restrict your circulation or cramp your toes, bed socks are also a good idea.”

5. Wear well-fitting shoes

“The older you get, the more important it is to wear a shoe that is comfortable, well-fitting and holds your foot firmly in place to give adequate support,” says Chilvers. “Ill-fitting shoes and poor footwear choices are a common cause of foot health issues – with pressure and friction leading to problems such as hard skin, cracked heels and calluses.

“The best shoes for your feet are the ones that fit comfortably in every dimension, depth, width and length according to your foot shape. Footwear that supports your ankle and midfoot when you walk or run, and shoes that are breathable, will help to maintain a healthy environment for your feet.”

6. Let your feet breathe in the heat
“In the summer, it can be a good idea to take advantage of the warmer weather and let your feet breathe,” says Chilvers. “Wearing lightweight shoes such as sandals allows moisture to escape, which left trapped can cause unwanted conditions such as fungal nails or athlete’s foot, but vary your footwear choice.”

7. Maintain good hygiene
“Many foot care problems can be prevented with a robust daily footcare regime, so it’s important to maintain good hygiene for your feet such as washing and drying them thoroughly.”

When should people see professional advice about their foot health?
“If you’re concerned about your foot health, then book an appointment with an experienced podiatrist – look for a practitioner who is a member of The Royal College of Podiatry,” advises Chilvers.

“As we get older, an annual foot health check is as important as a sight or hearing test, because if left undiagnosed or untreated, a foot issue like a corn or bunion can become sore and painful, which then in turn can impact someone’s mobility and their overall quality of life.”

Words above from article here 

In the UK a podiatrist (chiropodist) can help you with a variety of foot problems, and both are trained professionals specializing in foot and lower limb care. Services are available through the NHS and private practices.

It is especially important for diabetics to look after their feet, and you may be interested in reading these two posts:-

'Look After Your Feet : Diabetic Foot' : read it here
Diabetes and Cold Feet : Some Possible Causes and Treatment : read it here

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

All the best Jan

Pot-roast chicken with root vegetables and barley ... a meal with childhood memories!

A roast dinner with hardly any washing up, what could be better. This dish features chicken, a firm family favourite, and which even in these days of rising costs is still reasonably priced. Read on for more details ...

Ingredients
Serves four
1.5-1.8kg/3lb 5oz - 4lb chicken (free-range or organic, if possible)
olive oil, for roasting
½ swede (rutabaga), peeled and chopped
3 carrots, cut into chunks
2 onions, chopped
100g/3½oz pearl barley
2 chicken stock cubes
500ml/18fl oz hot water
2 garlic cloves, flattened
1 tsp dried thyme
1 head spring greens, shredded
salt and freshly ground black pepper

Method
1. Preheat the oven to 240C/220C Fan/Gas 9, or as high as it will go.
2. Put the chicken into a large casserole dish, drizzle with oil and season with salt and pepper. Roast for 15 minutes to brown the chicken, then remove from the oven and reduce the temperature to 220C/200C Fan/Gas 7.
3. Transfer the chicken to a plate, then put all the ingredients except the spring greens into the casserole. Lay the chicken on top and cover with the lid.
4. Set the casserole over a high heat for 3-4 minutes, until you hear the liquid in the bottom of the dish start to boil. Transfer to the oven and cook for 40 minutes, or until the chicken is cooked through completely.
5. Carefully remove the chicken from the pan with a pair of forks or tongs and set aside to rest for 15-20 minutes.
6. Meanwhile, stir the spring greens into the vegetables and pearl barley, cover with a lid and leave to stand while the chicken rests.
7. Carve the chicken and serve with the vegetables.

Each serving provides
447 kcal, 57g protein, 17g carbohydrate (of which 13g sugars), 14.5g fat (of which 3.5g saturates), 10g fibre and 2.5g salt.

Recipe Tips
i) Take the chicken out of the fridge half an hour before you plan to cook it and pat it dry with kitchen paper.
ii) If you don’t have a large enough lidded casserole to hold the chicken, you can use a roasting tin and cover it tightly with foil.
iii) cabbage, kale or spinach could be used if you cannot find any spring greens

Pearl Barley
Is barley with all the bran removed, giving the round, shiny grains a pearlescent white colour. It can be used in soups and stews as a thickener, or to add texture rather than flavour. Growing up I can remember my dear mother used to include it in quite a few meals, especially her tasty stews! Pearl barley is widely used in Japan and countries with cool climates.

Recipe from an original idea here

For readers who may prefer a vegetarian dish, have a look at 'Greengrocers Veggie Hotpot' here

~ with Christmas getting nearer, I couldn't resist these ~

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

It's the 1st of December 2025

~ It's December 2025 ~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, has been a break with tradition, which I hope you have been enjoying. The first of each month's post has featured a lower carb recipe which uses, or includes foods, starting with the first letter of the month!

So here we go as it's now December and the twelfth and last month of the year!
D is for ? can you guess ?

Yes, I am talking about Dark Chocolate !

Now of course being December and the Festive Season there is a lot of chocolate in the shops and yes, prices for chocolate have risen quite steeply! You may not want to do any baking with dark chocolate, you may just choose to enjoy a square of it with a cup of coffee.

Many studies have shown that dark chocolate is incredibly healthy. Dark chocolate is loaded with fibre and antioxidants, as well as minerals such as iron, magnesium, copper and manganese. To make the most of the health benefits, it is recommended to eat dark chocolate with a cocoa content of 70–85% or higher. As I mentioned above a piece of dark chocolate is especially delicious when enjoyed with a good cup of coffee.

Read more about dark chocolate here

~ sharing a recipe that uses dark chocolate ~

Flourless Chocolate Cake

Vegetarian : Dairy Free : Gluten Free

Rich and decadent, (well it is the festive season) this gluten-free and dairy-free chocolate cake can be served with a dollop of whipped coconut cream and raspberries. The addition of nut butter or tahini gives it a deep, nutty flavour.

You will need a loose bottom 18cm/7in baking tin and an electric whisk for this recipe.

Note, this recipe needs to cool for two hours, so do please factor this time when making and preparing this cake.

Ingredients

Serves 6 - 8

dash oil, for greasing

60g/2¼oz coconut oil

100g/3½oz dark chocolate, 70% cocoa solids

70g/2½oz almond butter (or peanut butter/tahini)

3 (free-range) eggs, at room temperature

100g/3½oz caster sugar (or sweetener equivalent)

2 tbsp cocoa powder

1 tbsp desiccated coconut

2 tbsp ground almonds

To serve (optional)

80g/3oz coconut cream, whipped

150g/5½oz raspberries

Recipe instructions

can be seen here

Winter’s Lantern

(image from google/words courtesy of copilot)

 

The frost may weave its silver thread,

Across the earth where dreams have fled,

Yet in the hush, a light still glows,

A promise whispered through the snows.

For every branch that bends with white,

Holds buds asleep, awaiting light.

~ enjoy your December days ~

Missed last months (November) post you can see it here and the one for October is here

You will see 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

Thoughts for Sunday ... as we grow old(er) !

 

(snoopy image seen here)

I think these are wise words from Snoopy.

Would you agree?

Do please share your thoughts in the comments.

Happy Sunday Wishes

and the First Sunday In Advent

All the best Jan

Diabetes Pioneer Stories : Richard K Bernstein

Pioneers of Diabetes

Thank you to all who read my earlier Diabetes Pioneer Stories, featuring Frederick Banting (see it here) and Eva Saxl (see it here) and a special thank you to those who left comments.

As I stated in my earlier posts November is Diabetes Awareness Month, and Diabetes.co.uk are celebrating the pioneers of diabetes. I thought readers here may also like to read and learn more about these pioneers!

So, this my third post is about Dr Richard Bernstein who broke new ground in the management of type 1 diabetes when he discovered that keeping excellent control of blood glucose levels – through combining a low carb diet with insulin therapy – could make diabetic complications go away.

‘An ordinary diabetic’
Bernstein was diagnosed with type 1 diabetes in 1946 at the age of 12. In his book 'Diabetes Solution', he referred to himself as “an ordinary diabetic”, but by the time he turned 30, he was questioning the advice given by the American Diabetes Association (ADA) guidelines.

In 1969, Bernstein was able to obtain one of the first blood glucose meters , which was originally intended for hospital staff to distinguish a diabetes patient from someone who had been drinking heavily.

Bernstein began testing his blood sugar multiple times a day, and started conducting his own research. He found he could normalise his levels through diet, exercise and medication. Within a year, he had refined his insulin dosages to the point that his blood sugar levels were within a normal range for most of the day.

Law of small numbers
One of Dr Bernstein’s most enduring finding is his ‘law of small numbers’ which states that taking smaller doses of insulin will result in much less error and therefore a much lower risk of severe highs or lows occurring.

Medical community
When the medical community rejected his findings, Bernstein, at the age of 45, decided to leave his career in engineering and study at the Albert Einstein College of Medicine. In 1983 he opened his own medical practice.

His book 'Diabetes Solution', which was released in 1997, addressed his findings, where he reported that normalising blood sugar levels can prevent diabetes-related complications, or make them go away.

Bernstein had to battle established theories about diabetes treatment, such as the diet guidelines of eating high-carb, low-fat. His low-carbohydrate solution to keeping blood glucose levels has helped patients of all ages, but he admits: “Many in the field of diabetes care still do not accept it!”

Bernstein attributed his surpassing of the average life expectancy for type 1 diabetes to a low-carb diet and keeping good glycemic control.

Public perception
Many members of the diabetes patient community have cited a debt to Richard Bernstein in being able to finally take control of their diabetes after years of struggling.

Bernstein’s approach is regarded as strict and whilst some patients follow his advice very closely, others have chosen to adopt his general approach without following the advice to the letter.

Many people that have followed his advice, even in part, have reported very good blood glucose control and greater well-being.

h/t Diabetes.co.uk here

Dr Richard Bernstein, at the age of 90, passed away peacefully on Tuesday, April 15, 2025

please read my post here

You may also like to read:

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

So thankful for these remarkable people ...

All the best Jan

Exact date you should put your Christmas tree up and it's before December!

Yes, Christmas is coming and it's definitely starting to look and feel Christmassy! In the UK many cities, towns and villages are busy preparing for Christmas, and the shop windows are looking nice and Christmassy.

I'm planning on getting the Christmas decorations out of their box this weekend. Have you any decorations up yet? Perhaps your tree is already up and lit? 

"The exact date you should put your Christmas tree up in 2025 was recently revealed (you may already know it) it's not in December as you might expect.

A Christmas tree is likely one of the first things that comes to mind when considering the festive season, with the tradition originating from Germany.

Christmas trees were introduced to England during the Georgian era, under the reign of King George III. His wife, Charlotte, who was German, is thought to have decorated a tree for her family in the 1790s.

However, Queen Victoria and Prince Albert are often credited with popularising the decoration of a tree at Christmas, leading many to believe they started the tradition in Britain.

Initially, people had small trees that they placed on their tables, but when larger trees from Norway became available, they began placing their trees on the floor, with presents underneath.

The timing for putting up the tree can be a contentious issue, as some prefer the start of December, while others opt for the 13th - twelve days before Christmas. However, according to tradition, Christmas trees should go up at the beginning of Advent, the fourth Sunday before Christmas.

This year, the first day of Advent falls on Sunday, November 30. On this day, some Christians attend special church services, with some churches offering a Christingle service for children and families.

the meaning of Christingle can be read here

At a Christingle service, each child is given or holds a Christingle. Some people write or send their Christmas cards, while others prepare a Christmas cake or Christmas pudding."

Words above taken from article seen here

Of course in the midst of all the Christmas preparations, please take time to sit down and enjoy a refreshing cuppa - will it be tea or coffee?

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

All the best Jan

Thanksgiving 2025

Here in the UK the Countdown to Christmas continues. Christmas Cards are being written, Christmas Gifts being bought … and possibly you've got some food in the cupboard or freezer waiting to be consumed over the Christmas festivities.

image from here

Of course if like me you have American friends and bloggers they have been getting ready for Thanksgiving Day, which is Thursday 27th November. For blogging friends in Canada they have already celebrated theirs! You can read more about Thanksgiving here

image from here

Wishing all readers who may be celebrating Thanksgiving a Happy Day,

and wishing all readers a Happy Day

Good luck and good health to you all

All the best Jan

Mug Cakes (they're marvelous) and can be enjoyed by Diabetics and Non-Diabetics !

I think most readers would agree that diabetes and cakes does not sound like a great combination, as both flour and sugar will raise blood sugar levels and that is the last thing a diabetic wants or needs.

However, (good news) there are sugar substitutes that work quite well in most recipes and there are many different low carb flours and flour substitutes which may be used.

Low carb cakes can be delicious and do not raise blood sugar levels as a regular cake would, so if you are a diabetic and want to treat yourself to a cake you could consider trying a low carb cake recipe. In fact many non-diabetics, or those wishing to reduce sugar and carbs intake can enjoy these cakes too.

Raspberry Cream Cheese Mug Cupcake : Low Carb and Delicious

Are you a fan of mug cakes? They're very popular in the low carb, keto world.

In about five minutes you can mix a few basic ingredients...

then enjoy a single serving of 'sweet', low carb goodness.

No oven needed for this recipe, it's 'cooked' in the microwave!

see more details/recipe here

Chocolate Mug Cake

hard to resist and ready in under five minutes

see more details and recipe on the Diabetes Diet Blog here

If you may be looking for more low carb cake recipe ideas, why not consider one or all of these here

You may also be interested in reading 'Introduction to low-carb for beginners', find it here

~ wishing you a happy day ~

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

All the best Jan

White Bean and Fish Gratin

White Bean and Fish Gratin

this easy fish gratin uses frozen fish and vegetables.

Each serving provides: 17.5g protein, 18.6g carbohydrate (of which 5.9g sugars),

 7.9g fat (of which 1.7g saturates), 8.5g fibre and 0.74g salt.

Ingredients
Serves Six - adjust menu to suit

2 tbsp olive oil, plus extra for drizzling
350g/12oz leek, roughly sliced
300g/10½oz celeriac, cut into 1cm/½in cubes
400g tin white beans (butter beans), drained and rinsed
1 vegetable stock cube
3 tbsp dried mixed herbs
1 tbsp fennel seeds (optional)
½ tbsp cornflour (or plain flour)
400g/14oz frozen mixed vegetables
300g/10½oz frozen white fish (thawed), cut into thick chunks
50g/1¾oz day-old bread, crackers or mixed nuts, roughly blended into crumbs
salt and freshly ground black pepper

Method
1. Heat the oil in a large casserole over a medium heat and add the leek and celeriac. Season with salt and pepper, put the lid on and cook for 7–8 minutes until softened.
2. Meanwhile, place half of the beans in a small blender with 300ml/10fl oz hot water.
3. Add the vegetable stock cube and blitz. The mixture should be fairly loose. Add the mixed herbs, fennel seeds (if using) and blended bean mixture to the leek mixture and bring to a gentle simmer. Stir in the cornflour to thicken the mixture.
4. Add the mixed vegetables, fish chunks and remaining beans and cover with a lid for another 5–8 minutes to cook through. At this point, preheat a grill to medium–high. Remove the lid of the casserole and scatter with the crumbs. Drizzle with olive oil, sprinkle with some salt and pop under the grill for 2–3 minutes until golden and bubbling. Remove from the heat and leave to stand for a few minutes before serving.

Recipe tips
You can swap out some of these ingredients if preferred. For celeriac, you can also use parsnip, sweet potato or turnip. For white fish, use prawns, tuna or more white beans to make it vegetarian. Instead of frozen mixed vegetables, use broad beans, peas or frozen green beans. 

Note: Any swaps will not necessarily provide the nutritional detail as shown below image.

From an idea seen here

Alternative Recipe Suggestions can be seen on these two posts:

Celeriac Boulangère : French Inspired : Vegan/Vegetarian Dish : See it here

Gratins : Six Lower Carb Choices : See it here

~ enjoy your day ~

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

Cauliflower Broccoli 'Mac' and Cheese : Low Carb : Gluten Free

This post was prompted by Ivy - The Happy Whisk when she recently commented on my Vegetable Frittata Bake here. "Don't know if I ever told you this or not but we make a non-noodle mac and cheese with cauli and it's sooooooooo good."

That comment then made me think about this low carb broccoli and cauliflower 'macaroni' and cheese dish, which I thought I would share with you all today.

This healthy low carb, gluten free cauliflower broccoli 'mac' and cheese dish can stand alone as a main dish, or be served along-side your favourite protein.

Ingredients

(5.4 grams of net carbs per serving)
2 pints of heavy (double) whipping cream
½ stick of unsalted butter ¼ cup
8 ounces of full-fat cream cheese
2 cups of shredded /grated sharp (mature) cheddar cheese (reserve ½ cup for topping
5 ounces of fresh shredded / grated parmesan cheese (reserve 2 ounces for topping)
1 medium head of broccoli (florets about 2 cups)
1 large head of cauliflower (florets about 5 cups)
1 teaspoon of sea salt
1/2 teaspoon of black pepper or to taste
1/4 teaspoon of cayenne pepper or to taste

Method
1. Coarsely chop the fresh broccoli and cauliflower florets to resemble macaroni pasta set aside
2. Steam cook the fresh broccoli and cauliflower florets being careful to not over-cook.
3. Melt the butter in a large heavy sauce pan.
4. Stir in the heavy (double) whipping cream
5. Add the cream cheese and stir until fully melted and incorporated
6. Add 3 ounces parmesan cheese (reserve 2 ounces for the topping.
7. Add 1 ½ cup of shredded sharp cheddar cheese (reserve the other ½ cup for topping)
8. Stir in the salt, pepper, and cayenne pepper.
9. Allow to cook on low to medium heat until the cheese sauce if fully incorporated and all the cheeses are fully melted.
10. Add to the steamed broccoli and cauliflower add cheese sauce and cook for about 10 minutes on low, stirring constantly
11. In a large buttered casserole pan add the faux broccoli and cauliflower mac and cheese.
12. Top with 1/2 cup of shredded cheddar cheese and 2 ounces of fresh parmesan cheese.
13. Bake at 350 for 45 minutes in a lightly buttered 9x13 baking pan/dish. 

14. Broil (grill) for 5 minutes on high or until the top is nicely browned.

Serving Size 1 cup
Servings Per Container 10

Please see original recipe, nutritional information and more here
If you need help with measurement/weight conversion use these charts here

~ a seasonable table decoration to wish you an enjoyable day ~

Dear reader, 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

Diabetes Pioneer Stories : Eva Saxl

Pioneers of Diabetes

Thank you to all who read my earlier Diabetes Pioneer Story, featuring Frederick Banting (see it here) and a special thank you to those who left a comment.

As I stated in my earlier post November is Diabetes Awareness Month, and Diabetes.co.uk are celebrating the pioneers of diabetes. I thought readers here may also like to read and learn more about these pioneers! 

So, this second post is about Eva Saxl, who was diagnosed with type 1 diabetes in 1940 at the age of 19. Alongside her husband, Victor, Eva was able to survive World War II by making her own insulin.

In 1940, 19-year-old Eva Saxl fled Nazi-occupied Czechoslovakia with her husband, Victor.

They settled in Shanghai the same year Eva was diagnosed with type 1 diabetes.

She began insulin therapy after collapsing at the dinner table.

When insulin ran out

As Japanese occupation intensified, pharmacies closed and legal insulin supplies vanished.

After a friend died from contaminated black-market insulin, Eva refused that route. Instead, the couple found “Beckman’s Internal Medicine,” read how Banting and Best had extracted insulin, and decided to try, making insulin from scratch.

Money and materials were scarce. Eva and Victor knitted stockings to fund water-buffalo pancreases, borrowed a small lab, and produced a brown insulin extract.

They tested it on rabbits, then accepting the risks of contamination and unknown potency, Eva tested it on herself. It worked.

A clinic for their community

Victor took the first vial to a nearby hospital and treated two diabetics who were close to death; both survived.

The Saxls then set up a clinic, rationing about 16 units per person per day – enough to keep roughly 400 people with diabetes in the Shanghai ghetto alive.

Rather than charge, they asked for donations to support the man who had lent them the lab.

Liberation and public advocacy

After American forces liberated their Jewish ghetto, the Saxls received clear insulin to distribute.

They later moved to New York, where their work drew national attention: President Eisenhower invited them to the White House, a Hollywood documentary told their story, and Eva became a spokeswoman for the American Diabetes Association – helping to challenge the stigma surrounding diabetes in the 1940s and 1950s.

Later years and legacy

After Victor died in 1968, Eva moved to Santiago, Chile to join her brother and worked to secure medicines for underprivileged children. She died in 2002.

Read more about Eva Saxl here

h/t to Diabetes.co.uk here

There will be one more post shortly featuring another Diabetes Pioneer ... but have you read about Dr Judith Steel? If you haven't you can see the post here

So thankful for these remarkable people ...

All the best Jan