Five Random Facts That May Interest You !

Goodness me, it's the weekend again! The days of the week seem to go by so quickly. Today, for a change I'm sharing five random facts that may interest you!

Rubber bands will last much longer when they are refrigerated.
When a rubber band is placed in the fridge, it causes the polymers to relax. This keeps the band from breaking down as fast as it normally does.

The eye of an ostrich is bigger than its brain.
Its eyes are around the size of a billiard ball. One eye is also smaller than the other. Perhaps this is why they tend to run in circles.

On average, a secretary will use its left hand for 56% of what they type on a keyboard.
This is because most of the most common letters in the English language are on the left side of the keyboard. The right side of the keyboard only contains i and n as the most common letters.

The dot over the small letter 'i' is called a tittle.
This dot is an integral part of the lowercase i and j. These dots also appear over the letters in various languages.

Tiramisu translates to ‘take me to heaven’ in Italian.
This implies that this dish is so good that it would take you to heaven. This Italian dessert is well-loved all over the world and has several alternative twists you can create... you may like to look at this lower carb Tiramisu Mug Cake recipe, find it here

Whatever your plans are this weekend I wish you a good one.

Dear reader, this blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, photographs, music and recipes. However, not all the recipe ideas featured 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

Baked plaice with papaya, feta and rocket salad

Papaya is a fragrant tropical fruit prized for its sweet, orange flesh, and it makes a vibrant contribution to this light salad packed with spring flavours. With gorgeous baked plaice, fresh rocket and creamy feta this dish can be made in under half an hour and is the perfect fuss-free lunch or light main.

Ingredients

serves four
For the fish

4 skinless plaice fillets
1 lemon, zested and juiced
1 tbsp olive oil
For the salad

1 ripe papaya, de-seeded and cut into 1cm chunks
60g wild rocket (arugula)
2 ripe avocados, de-stoned and cut into 1cm chunks
small handful fresh coriander, leaves picked
small handful fresh mint, leaves picked and any large leaves torn
1 lemon, juiced
2 tbsp olive oil
100g feta, crumbled

Each serving contains

Carbohydrate 9.1g Protein 25.8g Fat 30g Fibre 5.5g

Method
1.Preheat the oven to gas 4, 180°C, fan 160°C.
2. Line a roasting tin with non-stick baking paper. Arrange the fish in the tin and scatter over the lemon zest. Drizzle over the lemon juice and olive oil, then season with some freshly ground black pepper. Bake for 8-10 minutes, until the fish is opaque and firm to the touch.
3. To make the salad, combine the papaya, rocket, avocado, herbs, lemon juice and oil; toss to coat.
4. Divide the salad between 4 serving plates and top with the crumbled feta. Serve with the cooked plaice.

From recipe idea seen here

Did you know that Christopher Columbus, an Italian voyager reputably once referred to papayas as the fruit of the angels. The fruit which is extremely rich in Vitamin C has a wide range of health benefits making it a great fruit option to include in your diet.

If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating, especially during pregnancy. That’s because the unripe fruit has a high latex content, which can stimulate contractions. The skin is green when unripe, and orange when ripe. The flesh inside is yellow, orange or red.

Read more about this fruit here

~ wishing all readers a happy day ~

Dear reader, you will find a variety of recipe suggestions 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 Tranquil Thames

Some tranquillity on a Thursday ...

A view of houses next to the River Thames in Abingdon, near Oxford

photo seen here : credit Dr Syntax

Located six miles south of Oxford, Abingdon-on-Thames is a quaint, bustling market town nestled on the river Thames just waiting to be explored. Steeped in history and dating back to the Saxon era, Abingdon-On-Thames is a rare gem.

It holds claim to ‘the oldest, continuously inhabited town in England’, Abingdon is a delight to visit. Stroll around the town and soak in the wealth of architecture, historical treasures, shopping, independent stores and of course the beautiful Thames river.

The River Thames, known alternatively in parts as the River Isis, is a river that flows through southern England including London. At 215 miles (346 km), it is the longest river entirely in England and the second-longest in the United Kingdom, after the River Severn.

... and there is usually a wonderful tea stop to enjoy a slice of cake, or even  a scone, with your favourite brew. The scones may not be as low a carb as these ones here 

~ dear reader, I wish you a happy and tranquil Thursday ~

This blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, photographs, music and recipes

Please note, not all recipe suggestions 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

Organic Food : Is It Better For You?

"Is organic food better for me?

There have been a number of claims which suggest that food grown organically is healthier and more nutritious, and many of us are prepared to pay a premium for organic food because we think it is better for us. But is it?

If you look beyond health effects there are lots of reasons why people choose to buy organic food.

For some people it’s an ethical and environmental choice; organic food uses fewer pesticides and less intensive farming methods.

But we wanted to put the health related beliefs to the test. So Dr Chris van Tulleken teamed up with Dr Catherine Birch and Professor Graham Bonwick from the University of Chester to run a number of tests to find out if it is worth spending our money on.

The Taste Test
Firstly, we wanted to find out whether the way organic food is produced actually makes it more flavoursome.

For this informal test we selected organic and non-organic equivalents of carrots, apples and tomatoes from a single supplier, and matched them in terms of agricultural variety and appearance. Chris then set up his own market stall in the centre of Chester and asked volunteers to taste the organic and non-organic produce and rate which one they preferred.

We found that more people preferred the organic apples and tomatoes, but interestingly, most people preferred the non-organic carrots.

So although it was not the most robust scientific test it does seem that the non-organic food is not a million miles behind the organic food in terms of taste.

The Pesticide Test
In our second experiment, we tested the pesticide residue of both organic and non-organic food to compare in the levels of harmful chemicals they contain.

Graham and Cath used a very simple broad spectrum test to determine the presence of a multitude of different commonly used pesticides including carbamates like Aldicard, Carbaryl, Carbofuran; organophosphates including Methamidophos, Mevinphos; and thiophosphate pesticides like fenitrothion, malathion, parathion. A positive result using this test indicates the presence of these compounds at concentrations above certain detection limits.

In the organic food sample we found no detectable pesticides.

But we found that our non-organic food did contain ‘trace amounts’ of pesticides. Based on the extraction methods, the pesticide concentrations in the original sample would have been greater than the following values:

• Carbamates - 50 parts per billion
• Organophosphates - 40 parts per billion
• Thiophosphates - 50 parts per billion

But, these are considered to be levels which a safe for human consumption. And so really you shouldn’t be worried at all.

Of course, pesticides affect the environment, so that is one reason for buying organic. But as far as your health is concerned, current scientific research suggests that the fruit or veg sold in the UK does not contain levels that could be harmful – whether organic or not.

The Nutrition Test
Finally, we wanted to find out whether organic food is more nutritious. For this, Graham tested the vitamin C and total polyphenol content (chemicals produced by plants thought to be very good for our health) of our fruit and veg samples.

In this test he found no significant difference between conventional and organic produce. This result reflects published research done in other labs.

When you’re out buying fruit and veg, is it true that it doesn’t matter what you buy in terms of your health?

Interestingly, it seems that Vitamin C and other key nutritional components of food are known to be affected by factors such as handling and storage conditions. Vitamin C is by far the least stable nutrient during processing and storage partly because it is highly sensitive to oxidation. So the retention of vitamin C is often used as an estimate for the overall nutrient retention of food products.

So Graham and his team tested three different kinds of carrot to evaluate the impact that storage conditions can have on their nutritional composition: fresh organic carrots purchased from a supermarket, the same carrots which we then kept in the cupboard for 4 days and frozen carrots.

The fresh carrots had a healthy vitamin C level of just above 730mg per kilo but we found that after 4 days this level drops over 10% down to 630 mg per kilo.

In most studies freshly picked vegetables consistently contain the greatest amount of vitamin C. However, vitamin C begins to degrade immediately after harvest and will degrade steadily during prolonged storage (although refrigeration can slow the degradation). But that loss of nutritional content because of storage affects organic food just as much as any other.

So how can we get the most out of our vegetables?

Well, in our test we found that the frozen carrots contained even more vitamin C than their fresh counterpart – a whopping 740mg per kilo.

This is because frozen food is often frozen within an hour of being harvested. So the vitamin C is not given a chance to degrade.

So although there are lots of good environmental reasons to eat organic food, there isn’t much evidence of an increased benefit to your health. If it’s maximum nutrition you’re after your best bet might be to reach into the freezer compartment."

"Useful links

• Professor Graham Bonwick (www.chester.ac.uk)
• Defra Expert Committee on Pesticide Residues in Food (PRiF) (www.pesticides.gov.uk)
• ‘Antioxidants in Fresh and Frozen Fruit and Vegetables: Impact Study of Varying Storage Conditions’, Bonwick et al, 2013 (bfff.co.uk)
• ‘A comparison of the nutritional value, sensory qualities, and food safety of organically and conventionally produced foods’, Bourn et al, 2002 (www.ncbi.nlm.nih.gov)
• ‘Nutritional quality of organic foods: a systematic review’, Dangour et al, 2009 (www.ncbi.nlm.nih.gov)
• ‘Are organic foods safer or healthier than conventional alternatives?: a systematic review.’ Smith-Spangler et al, 2012. (www.ncbi.nlm.nih.gov)
• ‘Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses’, Baranski et al, 2014. (www.ncbi.nlm.nih.gov)"

All words above from article here

Related Post

Ways to Lower Your Pesticide Consumption : Read it here

Important:

Readers please be aware that all 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.

All the best Jan

Spinach ... it's in season now!

Spinach is available all year round but is in season during the spring (March - June UK). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. Indeed, there are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. 

Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage.

Leafy spinach is a handy veg to keep in the cupboard for adding to soups, stews or simply raw in salads. Baby spinach has a milder flavour, but in all varieties you should look for bright green leaves and crisp stems. Spinach cooks quickly and shrinks dramatically, so you often need more than you might think.

You can read more about spinach here

How about trying

Cauliflower Spinach Chicken Alfredo

swap pasta for cauliflower

the recipe per serving works out at 14g carbs

see more details here

Spinach and ricotta lasagne with courgette/zucchini pasta

swap pasta for courgettes/zucchini

the recipe per serving works out at 19.3 g carbs

see more details here

Dear reader, this blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, photographs, music and recipes!

Please note, not all recipe suggestions 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

Seagulls ... love them, hate them, put up with them!

Love them or hate them, or perhaps just put up with them! Seagulls, well really they are herring gulls, are seen everywhere, but of course especially near the sea. They are clever, beautiful and very adaptable - but just watch your lunch because they already have their eye on it, and boy can they swoop/dive down quickly!

hey already have their eye on

Diving For Dinner

However a study suggests that gulls not so gutsy when they're alone.

Let's set the scene - you sit down to enjoy a delicious snack on a sunny day at the beach when a peckish gull swoops in and swipes your food!

It's the stuff of nightmares, right? But the birds might not be as brave as their reputation suggests, according to a new study.

The research shows gulls are more likely to take risks - including stealing food - when they're in a group compared to when they're alone.

It's down to something called neophobia, which is a fear of things that are new or unfamiliar.

As part of the study, a team of researchers from Ghent University in Belgium carried out tests with 54 young herring gulls.

They wanted to find out if and how quickly the birds approached food with an unfamiliar object close by, and also whether being around other gulls impacted how quickly they went for the food.

Each of the birds was given a unique marking before the test so they could be easily detected by a camera mounted on the roof.

Before the testing, a plate filled with fish was placed at the back of an enclosure close to either an object the birds were already familiar with, or one that was brand new to them.

Some of the objects included a blue bucket, a colourful ball and a yellow brush.

Then either a single bird, or group of gulls was given access to the enclosure for 10 minutes at a time.

What were the results?

The study found the birds in groups were quicker to eat the food presented to them compared to gulls which were tested alone.

More specifically, the birds in groups with familiar objects ate the food the quickest, with the birds in groups with new objects eating the food at the second fastest rate.

Individual birds with unfamiliar objects took the longest time to eat, with 24 of them not eating anything during the trial.

The final results suggest the presence of fellow gulls reduces the risk the birds feel when they're alone, encouraging them to behave with less caution.

So next time you see a group of gulls eyeing up your food, watch out - you might want to make a move before they do!

Words taken from article seen here

... and what would your caption be for that single gull photograph, he looks a bit quirky to me!

Related Post

Diving For Dinner : read it here

This blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipe 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Rest, Relax and Enjoy Your Day ... and weekend

image seen here

Dear Reader

Rest, Relax and Enjoy Your Day ... and weekend.

I'm certainly going to take time to do just that 😊

All the best Jan

Four for Friday : Some Meal Choices

Sharing four meal choice suggestions

which I hope you may enjoy 😊

Mustard and Sage Chicken with Celeriac Mash

Swapping potatoes for celeriac lowers the carbohydrates in this dinner suggestion, 

ready in under half an hour and tastes great!

Ingredients

Serves Three - adjust recipe to suit

1 celeriac, peeled and cut into chunks

3 chicken breasts, skinless

1 tbsp. English mustard powder

2 tsp olive oil

2 garlic cloves, crushed

8 sage leaves, chopped

100g low-fat crème fraîche, plus 2 tbsp. for the mash

1 chicken stock cube

2 tbsp. wholegrain mustard

To Serve

275g cooked green veg, such as thin-stemmed broccoli, peas or Savoy cabbage,

Instructions

and more, can be seen here

Lemon Garlic Pork Steaks with Mushrooms

This simple to make recipe suggestion is very tasty, low in carbs and gluten free.

Also it only dirties one pan - don't you just love recipes like this 😀

Ingredients

Serves Four

4 large, bone-in pork steaks (about 2 lbs)

2 tsp lemon pepper seasoning

1 1/2 tsp sea salt, more to taste

3 tbsp. butter (or ghee)

3 tbsp. olive oil

1 cup chicken stock

6 cloves garlic, minced

8 oz. cremini mushrooms, quartered

2 tbsp. fresh parsley, chopped

1 lemon, thinly sliced

Instructions

more details here

Thai Fish Parcels

These Thai fish parcels are the perfect stress-free dinner.

Simply wrap cod, spinach and peppers in baking paper

add a drizzle of fragrant ginger and lime dressing and bake in the oven.

Unwrap and serve with your choice of side dish.

Ingredients

Serves Four

360g frozen cod fillets

400g frozen leaf spinach

1 yellow pepper, deseeded and sliced

2 garlic cloves, crushed

3cm piece ginger, peeled and grated

2 limes, 1 juiced, 1 cut into wedges

1 tbsp olive oil

To serve, some suggestions

Low Carb Cauliflower rice - see here

Note: many supermarkets now sell ready frozen cauliflower rice

Low Carb Cauliflower rice with turmeric, perfect for Asian style low carb dishes - see here

240g long-grain rice (higher carb)

15g fresh coriander, leaves and stems separated and chopped for garnish

Instructions

can be seen here

Easy-Peasy Cheesy Frittata

This 'easy-peasy' cheesy frittata is just great for a simple, light lunch or tea.

It can be enjoyed by adults and children alike.

Simply served with a salad, a green one as seen in the picture above,

or perhaps some tomatoes and cucumber too.

Really it's down to you to choose your favourite side salad.

Ingredients

Serves four

2 spring onions (scallions), ends trimmed off

4 tablespoons of frozen peas, defrosted

1 courgette (zucchini), halved with the ends cut off

2 slices of ham

100g feta cheese

4 eggs

Instructions 

can be seen here

I wonder, do you a favourite looking recipe out of these four?

~ Wishing you a happy day ~

Dear reader, you will find a variety of recipe suggestions 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

Butter Bean Shakshuka : Tasty Weekend Brunch

Shakshuka is a North African and Middle Eastern dish made from poached eggs usually in a tomato, chilli and onion sauce, commonly garnished with cumin, paprika, cayenne pepper, nutmeg, (but of course there are variations). 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.

Todays recipe is for a simple shakshuka, made with butter beans and green veg, which makes a healthy brunch or lunch that's high in protein! Serve with some crusty bread* to dip into those gorgeous golden yolks. 

Ingredients

Serves Four

1½ tbsp vegetable oil
1 red onion, diced
2 garlic cloves, crushed
2 tsp smoked paprika
10g fresh flat-leaf parsley, stalks chopped, leaves torn
2 courgettes/zucchini, trimmed and chopped
2 spring onions/scallions, whites chopped, greens sliced
570g jar queen butter beans (or 2 x 400g tins regular butter beans), drained and rinsed
200g baby spinach
60g reduced-fat salad cheese
4 large eggs
15g butter
small pinch crushed chillies
crusty bread, for dipping (optional)

Method
1. Heat 1 tbsp oil in a lidded frying pan over a medium heat. Cook the onion for 10 mins, stirring often, adding the garlic, 1 tsp smoked paprika and the parsley stalks for the last 1 min. Add the remaining oil, the courgettes, spring onion whites and a pinch of salt. Increase the heat to medium-high and fry for 10 mins, stirring occasionally, until the courgettes are turning golden.
2. Stir in the butter beans and spinach, then cover and cook for 2 mins. Mix well to wilt the spinach, crumble over the cheese, then make 4 wells in the mixture and crack in the eggs. Cover and cook over a medium heat for 6-8 mins until the egg whites are set but the yolks are still runny (or until cooked to your liking).
3. Meanwhile, melt the butter in the microwave. Mix in the crushed chillies, a pinch of salt and the remaining 1 tsp smoked paprika. Scatter the spring onion greens and parsley leaves over the eggs, then drizzle over the spiced butter. Serve with crusty bread, if you like.

You could use a lower carb bread* if preferred, see here

Each serving contains

Fat 17g Carbohydrate 20.4g Protein 19.9g Fibre 8.3g

From original recipe idea seen here

~ enjoy your day ~

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

Question - Is it better to shower in the morning or at night?

Is it better to shower in the morning or at night? Here’s what Primrose Freestone, Senior Lecturer in Clinical Microbiology, at the University of Leicester says:-

"It’s a question that’s long been the cause of debate: is it better to shower in the morning or at night?

Morning shower enthusiasts will say this is the obvious winner, as it helps you wake up and start the day fresh. Night shower loyalists, on the other hand, will argue it’s better to “wash the day away” and relax before bed.

But what does the research actually say? As a microbiologist, I can tell you there actually is a clear answer to this question.

First off, it’s important to stress that showering is an integral part of any good hygiene routine — regardless of when you prefer to have one.

Showering helps us remove dirt and oil from our skin, which can help prevent skin rashes and infections.

Showering also removes sweat, which can quell body odour.

Although many of us think that body odour is caused by sweat, it’s actually produced by bacteria that live on the surface of our skin. Fresh sweat is, in fact, odourless. But skin-dwelling bacteria – specifically staphylococci – use sweat as a direct nutrient source. When they break down the sweat, it releases a sulphur-containing compound called thioalcohols which is behind that pungent BO stench many of us are familiar with.

Day or night?

During the day, your body and hair inevitably collect pollutants and allergens (such as dust and pollen) alongside their usual accumulation of sweat and sebaceous oil. While some of these particles will be retained by your clothes, others will inevitably be transferred to your sheets and pillow cases.

The sweat and oil from you skin will also support the growth of the bacteria that comprise your skin microbiome. These bacteria may then also be transferred from your body onto your sheets.

Showering at night may remove some of the allergens, sweat and oil picked up during the day so less ends up on your bedsheets.

However, even if you’ve freshly showered before bed, you will still sweat during the night – whatever the temperature is. Your skin microbes will then eat the nutrients in that sweat. This means that by the morning, you’ll have both deposited microbes onto your bed sheets and you’ll probably also wake up with some BO.

What particularly negates the cleaning benefits of a night shower is if your bedding is not regularly laundered. The odour causing microbes present in your bed sheets may be transferred while you sleep onto your clean body.

Showering at night also does not stop your skin cells being shed. This means they can potentially become the food source of house dust mites, whose waste can be allergenic. If you don’t regularly wash your sheets, this could lead to a build-up of dead skin cell deposits which will feed more dust mites. The droppings from these dust mites can trigger allergies and exacerbate asthma.

Morning showers, on the other hand, can help remove dead skin cells as well as any sweat or bacteria you’ve picked up from your bed sheets during the night. This is especially important to do if your sheets weren’t freshly washed when you went to bed.

A morning shower suggests your body will be cleaner of night-acquired skin microbes when putting on fresh clothes. You’ll also start the day with less sweat for odour-producing bacteria to feed on – which will probably help you smell fresher for longer during the day compared to someone who showered at night. As a microbiologist, I am a day shower advocate.

Of course, everyone has their own shower preference. Whatever time you choose, remember that the effectiveness of your shower is influenced by many aspects of your personal hygiene regime – such as how frequently you wash your bed sheets.

So regardless of whether your prefer a morning or evening shower, it’s important to clean your bed linen regularly. You should launder your sheets and pillow cases at least weekly to remove all the sweat, bacteria, dead skin cells and sebaceous oils that have built up on your sheets.

Washing will also remove any fungal spores that might be growing on the bed linen – alongside the nutrient sources these odour producing microbes use to grow."

Words above with all related research links can be seen here

Of course this post only talks of showers ... you may well prefer a bath. In fact many may say shower in the morning to wake up and refresh you and a bath at night-time to cleanse and relax you before a good nights sleep! Do please share your thoughts in the comment section.

All the best Jan

A Cheesy Fact !

Did you know that cheese is the most stolen food in the world. In fact, it’s stolen so much it has its own percentage! About 4% of all cheese made around the globe ends up stolen, and there's even a black market for cheese. You can read more here

Related Post
Cheese Is Good For You ... Some Reasons Why ... read it here

Cheeses, we are spoilt for choice.

Do you have a favourite?

I do enjoy most cheese, especially Cheddar.

All the best Jan

'What to eat for high blood pressure (hypertension)'

High blood pressure is very common, especially in older adults. There are usually no symptoms, so you may not realise you have it. Many pharmacies and Doctor Surgeries offer free blood pressure checks ... perhaps something to consider?

Today's article I'm sharing has high blood pressure in mind, and it gives some helpful information on what to eat for this condition. The article is by Jo Williams a Registered nutritionist, and she writes :-

What to eat for high blood pressure (hypertension)

People with high blood pressure have an increased risk of having a heart attack or stroke. High blood pressure means your heart has to work harder to pump the blood around your body. A reading of 140/90mmHg (140 systolic and 90 diastolic) is considered to be hypertension. Ideally, aim for a blood pressure reading below 120/80mmHg. However, everyone's blood pressure will be slightly different. What's considered low or high for you may be normal for someone else. It is important to speak to your GP or healthcare team/provider if you are concerned.

• Fruit and vegetables contain potassium, which may help manage blood pressure by counteracting the effects of too much salt (sodium). If you have high blood pressure, aim to eat at seven to nine portions of a variety of fruit and vegetables each day, focusing on vegetables.
• Dietary sources of magnesium, calcium and folate, such as green leafy vegetables (spinach, kale, Pak Choi and broccoli), wholegrain cereals, nuts and seeds, are essential for blood pressure management.
• There is a link between too much salt in your diet and high blood pressure. The body only needs a very small amount of sodium to function properly, and we eat much more than we need. Minimise your salt intake to 6g or less per day – that's the equivalent to 1 tsp per day.
• The DASH diet (Dietary Approaches to Stop Hypertension) includes low-fat dairy and wholegrains, while avoiding excess meat and sugary foods. It is a proven effective treatment for high blood pressure. See some DASH diet recipes here

Do this

1. Eat at least two servings of fruit or vegetables at each meal.
2. Take regular exercise and if you smoke, quit! If you live in the UK you can visit the NHS website for support to help you quit smoking, link here
3. Schedule time into your day to relax – stress increases the risk of high blood pressure.
4. Limit your salt intake to 6g or less per day.
5. If you are overweight, try to lower your weight into the healthy range. Being physically active plays an important part in this.

For more information about blood pressure, visit the NHS site here

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

All the best Jan

'Penguins get knitted jumpers to keep them warm after oil slicks'

Every now and again I like to post/share something completely different,

and this story is a little different!

Did you know that little knitted jumpers are being used to prevent penguins caught in oil spills from getting ill while trying to clean their feathers.

"A group of knitters based in a care home in Teesside, UK - calling themselves the Knitting Nannas - have been sending their creations to a penguin charity in Australia.

The woolly tops are used as a barrier to stop the birds swallowing toxic chemicals when they try to clean themselves after swimming through oil.

One of the Knitting Nannas, Joyce who is 94, explained that she has knitted jumpers for both her children but she had "never knit for a penguin" before.

When penguins get caught in oil they often need a clean

Phillip Island, south of Melbourne in Australia, is home to 40,000 penguins and preparation is ongoing to help look after them in the event of an oil spill.

Jumpers can be temporarily placed on an affected penguin until its feathers can be cleaned by rescue workers.

Thanking the Knitting Nannas, Rebecca Passlow from the Penguin Foundation- which is based there - said "generous knitters and groups from all around the world" have been making jumpers to help.

Speaking to BBC News reporter Tom Burgess, care home activities coordinator Sharon Lewis said that she loves finding worthwhile projects for the knitting group.

"The residents love getting involved and using their lifelong skills to support others.

"It's always incredible to receive pictures of cute animals wearing their knitted items."

In the past, the nannas have also knitted blankets for baby rhinos, which were sent to a wild rhino sanctuary in South Africa."

Images and words from article here

I would just like to add my thanks to the 'Knitting Nannas' and indeed all the other wonderful groups of knitters that so often get-together and knit for charity.

Wishing all readers a happy weekend.

All the best Jan

Salmon ... with lemony stir fried vegetables

In this salmon stir-fry, the fish is lightly coated in sesame seeds and served with lemony stir-fried vegetables for a delicious, quick and healthy dish.

Ingredients
Serves Two

2 tsp sesame seeds
2 skinless salmon fillets (approx. 120g/4⅓oz each)
1 tbsp sunflower or vegetable oil
½ red onion, cut into 8–10 wedges
1 red pepper, deseeded and thinly sliced
1 carrot, thinly sliced
125g/4½oz broccoli, cut into small florets
25g/1oz unsalted cashew nuts, halved
2 garlic cloves, thinly sliced
15g/½oz fresh root ginger, peeled and cut into tiny matchsticks
1 tsp cornflour
1 tsp dark soy sauce
½ unwaxed lemon, grated zest and juice only
150ml/¼ pint vegetable stock

Method
1. Sprinkle 1 teaspoon of the sesame seeds over the top of each salmon fillet and press down lightly to help them stick.
2. Heat 1 teaspoon of the oil in a large frying pan over a medium heat and cook the salmon fillets, seed-side down, for 2 minutes, or until lightly browned. Turn and cook the other side for 2 minutes. Then flip gently and cook for a further 1 minute on each side. Transfer to a plate.
3. Return the pan to the heat, add the remaining oil and stir-fry the onion, pepper, carrot and broccoli for 4 minutes. Add the cashews and stir-fry for 2 minutes, until the vegetables are tender-crisp and the nuts are beginning to brown. Add the garlic and ginger and cook for a further minute, stirring regularly.
4. Mix the cornflour with the soy sauce and lemon juice in a small bowl. Add the stock to the pan, pour in the lemon mixture and bring to a simmer. Cook for 10–20 seconds, stirring, until the sauce is slightly thickened.
5. Return the salmon to the pan, nestling it among the vegetables, and heat through without stirring for 1–2 minutes. Sprinkle with grated lemon zest and serve.

Each serving provides

32g protein, 16g carbohydrates, 33g fat, 8g fibre, 0.6g salt.

From an idea seen here

For many people, salmon is the king of fish – it has a firm, meaty texture and a beautiful pink colour. It’s really versatile, too – it can be baked, poached, steamed, fried or flaked into stir-fries, pasta or risotto. It’s known as a brain food because of its high Omega 3 content, as well as being rich in vitamin D and minerals. Read more about the health benefits of salmon here

~ enjoy your day ~

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. Readers should always 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 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

Does the way you prepare/cook your vegetables make a difference to their nutritional content?

Vegetables are an integral part of a healthy, balanced diet. They’re excellent sources of vitamins, minerals, phytochemicals and fibre, all of which are good for our health, but does the way you prepare/cook your vegetables make a difference to their nutritional content?

Boiling

It’s one of the most common cooking methods, but it comes with some shortcomings. The biggest issue is that boiling vegetables can reduce their vitamin C content. In addition to losing vitamin C, the content of minerals like potassium, magnesium and zinc are typically lower in boiled vegetables compared to raw vegetables. If you’re keen on boiling vegetables but don’t want to lose the nutrients, then one option is to use the vegetable cooking water in the dish. This is a good option when cooking curries or stews. Also, using as little water as possible and avoiding overcooking can help minimise vitamin loss.

Steaming

Steaming vegetables is popular with dietitians because you lose less vitamins than boiling. When steamed, vegetables like broccoli, spinach and lettuce lose just 9-15% of their vitamin C content. Almost all vegetables can be steamed with good results and it may also enhance the flavour and texture. In particular, steaming root vegetables like artichoke and parsnips is said to provide a better sensory experience. (reference here)

Microwaving

Microwaving is a quick and convenient way to cook vegetables. There is some evidence showing microwaving can preserve nutrients like vitamin C and some phytochemicals in vegetables compared to other cooking methods. In fact, one study here showed microwaving spinach and carrots, allowed the vegetables to retain more than 90% of its vitamin C content. Primarily because the vegetables had limited contact with water and were cooked at lower temperatures.

There’s also evidence to suggest that microwaving some vegetables, including spinach and chard, helps to retain vitamin K, which is required for blood clotting and helping wounds to heal.

Roasting

Roasting is a great way to enhance flavour in vegetables as it helps release natural sugars. It’s also considered to be a good method of retaining vitamin B1 (thiamine) and vitamin B2 (riboflavin).

Roasting is also recommended as a way of cooking tomatoes as it can help increase the lycopene content in them. This is particularly valuable because lycopene is an antioxidant that is believed to protect cardiovascular health and is easily absorbed in the body when tomatoes are cooked (such as homemade tomato sauce or roasted tomatoes). Roasting your vegetables is also hard to beat for flavour.

Sautéing

Sautéing involves cooking in a shallow pan using high heat with a small amount of oil. It could help when cooking tomatoes, with one study here showing that adding olive oil to diced tomatoes during cooking in this way, greatly increased the absorption of lycopene.

What about not cooking them at all?

To get the largest amount of vitamin C, there are some vegetables that benefit from being eaten raw such as broccoli and lettuce.

However, some vegetables are more digestible and palatable when cooked. Cooking also releases some nutrients like carotenoids which, aren’t accessible when eaten raw.

Ultimately, cooking vegetables to your personal taste is better than not eating them at all. It is worth enjoying them in different forms to get the most from them nutritionally. So, if you decide to boil your vegetables one day, why not try a steamed vegetable recipe the next, or drizzling over some olive oil and roasting them the time after. That way you’ll get the most nutrients and a range of tastes and textures too.
Words above and more to read at article here

wonderful roast vegetables

always a winner - see more details here

You will find a variety of articles and recipe ideas within this blog, and it is important to note, not all may be suitable for you. Readers should always 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 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

Hawthorn : May Birth Flower

If you are a May baby your birth flowers are Lily-of-the-valley and Hawthorn. This post is about the Hawthorn, but if you haven't already seen my earlier post about Lily-of-the-Valley, you can read it here

Hawthorn is a flowering shrub in the rose family with flowers that bloom in May in small white, red, or pink clusters. Small berries, called haws, sprout after the flowers. The fruit is an important winter food source for birds, and the thorny hawthorns also provide protective nesting areas safe from predators. The hawthorn is a longstanding symbol of hope.

Hawthorn are found in Europe and Asia, as well as North America. There are hundreds of species of Hawthorn, which are small, dense trees or shrubs that can grow up to 30 feet tall.

Hawthorn Meanings and Symbolism

• Hawthorn have long been a symbol of hope. Other associations include its ability to mark the entrance to other worlds, with a strong connection to fairies.
• Ancient Greeks were said to use its branches during wedding processions, while in Celtic lore, Hawthorn was thought to heal a broken heart.
• According to Serbian lore, it was once believed that stakes made from Hawthorn could slay vampires.
• Hawthorn are associated with the pagan symbol of fertility.
• It was once thought that bringing a hawthorn blossom inside would be followed by illness and death. During medieval times, the smell of Hawthorn blossom was associated with the Great Plague.
• Many have believed that a Hawthorn’s bloom marked the point of change from spring to summer.

Hawthorn in History

• The Hawthorn’s link to May Day is undeniable. For this reason, it has been customary to decorate the celebration with flowering Hawthorn branches, most notably in the form of May Day garlands.
• In 1923, the white Hawthorn blossom was recognised as the state flower of Missouri.
• Hawthorn has been used for medicinal purposes for years, including to treat heart and blood diseases, as well as chest pains, blood pressure issues, and high cholesterol. The majority of its medicinal value is found in its fruit pigments.
• Hawthorn leaves and fruit are edible. When picked young, the leaves can be used in salads. The fruit can be eaten on its own or used to make jelly and wine.
• The shrike—a type of bird—will impale its (already dead) prey onto a hawthorn’s thorn, allowing the bird to eat more comfortably.

I hope you enjoyed reading this post. You may now like to read this one about 'Some Foods In Season During May' which also has some recipe suggestions - see here

Dear reader, this blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, photographs, music and recipes!

Please note, not all recipe suggestions 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

Unpotato Salad ... it's diabetic friendly ...have you tried it ?

A recently received email prompted this post ... it was from someone who was recently diagnosed as diabetic and really enjoyed eating potato but was finding that blood sugar levels rose when eating them. She asked, with the recent better weather and salads being eaten more was there a less carbohydrate side salad that could be enjoyed without spiking blood sugar levels? 

Well, I thought, there is an 'unpotato salad' recipe that could just fit the bill ... read on and find out more, and I think you could be so surprised - this is amazingly like potato salad - some people take two or three bites before they figure out it’s not potatoes! This is modelled on the old-school picnic favourite, using hard boiled eggs, just like my dear mum used to make 😊 

This side dish also works well as an accompaniment for both meat and fish dishes.

Ingredients
Makes 10 -12 servings

2g carbs per serving
1 large head cauliflower, cut into small chunks
2 cups (240 g) diced celery
1 cup (160 g) diced red onion
2 cups (450 g) mayonnaise
1/4 cup (60 ml) cider vinegar
2 teaspoons sea salt
1/2 teaspoon ground black pepper
12 drops liquid stevia sweetener (plain)
4 hard-boiled eggs, chopped

Method
1. Put the cauliflower in microwavable casserole dish, add just a tablespoon (15 ml) or so of water, and cover. Cook it on high for 7 minutes, and let it sit, covered, for another 3 to 5 minutes. You want your cauliflower tender, but not mushy. (And you may steam it on the stove top, if you prefer.)
2. Use the time while the cauliflower cooks to dice your celery and onion.
3. Drain the cooked cauliflower and combine it with the celery and onion in a really big bowl.
4. In a separate bowl, combine the mayonnaise, vinegar, salt, pepper, and stevia. Pour the mixture over the vegetables and mix well. Mix in the chopped eggs last, and only stir lightly to preserve some small hunks of yolk.
5. Chill and serve.

Aren't cauliflowers wonderful, read about this vegetables health benefits here

Why not make your own low carb/keto mayonnaise see here

If you are diabetic or pre-diabetic you may be interested in reading the post
'Introduction to low-carb for beginners' which you can find here

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. Readers should always 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 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