Did You Know ?

The weekend is here, and I thought let's have a 'Did You Know' post - as the word weekend has seven letters - here are seven (random) did you know facts!

1. The Bagheera kiplingi spider was discovered in the 1800s and is the only species of spider that has been classified as vegetarian.

Yes, the world's only vegetarian spider, is called Bagheera kiplingi. Instead of spinning webs to trap prey, it jumps around acacia trees, stealing the protein-rich Beltian bodies that ants protect.

2. Adult cats only meow at humans, not other cats. Kittens meow to their mother, but once they get a little older, cats no longer meow to other cats.

Cats tend to meow mostly when they are around humans, but does this mean that they only meow at humans? A cat will meow a lot toward their owner, but adult cats do not normally meow at each other to communicate. During lactation, a mother cat can meow at her kittens, and the kittens also meow to their mom. More to read here

3. Standing around burns calories. On average, a 150-pound person burns 114 calories per hour while standing and doing nothing.

Well, that is standing but did you know, that although you might not relish the idea of doing household chores, research claims that dusting, vacuuming and mopping with gusto are as good for you as any session at the gym.

So if you don't have time to pump weights at the gym or attend Pilates classes, then substitute them with everyday household tasks or jobs in the garden. They will stretch and tone your muscles, and you'll burn up to 315 calories an hour - that's more than twice as many as you would sitting in front of the television. More to read here

4. Researchers have found that flossing your teeth can help your memory. Flossing prevents gum disease, which prevents stiff blood vessels, which cause memory issues.

Read more about this here, and happy flossing!

5. More tornadoes occur in the United Kingdom per square mile than in any other country in the world.

When people think of tornadoes, they often picture the towering, destructive twisters that sweep across the central United States. While the US is indeed home to some of the most powerful tornadoes on Earth, the UK is no stranger to these swirling columns of air. In fact, the UK experiences more tornadoes per square kilometer than the US, making it an unexpected hotspot for these dramatic weather events.

Read more here

6.The Guinness World Record for the longest time spent searching for the Loch Ness Monster is held by Steve Feltham, who camped at Loch Ness for 25 years.

The legend of the Loch Ness Monster (Nessie) dates back to the Middle Ages when Irish monk St Columba is said to have encountered a creature in the Ness, a river that flows from Loch Ness.

Steve Feltham has dedicated his life to solving the mystery of the Loch Ness Monster. He gave up his job and sold his home in Dorset to move to Dores on the shores of the loch in 1991. Mr Feltham made his first sighting of something unexplained within his first year of his search, and had hoped to make further sightings soon after. . .

Have you ever wondered about this legend? Does Nessie exist?

More to read here

7. Santa Claus was issued a pilot’s license by the U.S. government in 1927. They also gave him airway maps and promised to keep the runway lights on.

Yes back in 1927 Santa Claus received an aeroplane pilot's license from the Assistant Secretary of Commerce. The old saint called at the Commerce Department in Washington, US where he received an aeroplane pilot's license from Assistant Secretary of Commerce for Aeronautics William P. MacCracken.

More to read here  

I believe it's possible to follow Santa's journey around the world once he starts his journey on Christmas Eve, watch it here

Reduce your Christmas stress, think RUDOLPH!

More to read here

I hope you enjoyed these seven facts - did you know any of them?
Do please share your thoughts in the comments.

xx ~ ooo ~ xx

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

Chickpea and Chestnut Loaf : Vegetarian

I do bring a variety of recipes to the blog and this flexible nut loaf recipe makes a great (vegetarian) centre-piece for the festive season, and it's the perfect size for a small gathering or to serve to a few vegetarians as part of a wider group. Feel free to swap the chickpeas for beans; e.g. black beans, borlotti or cannellini will all work.

For this recipe you will need a small (1lb) loaf tin and a food processor.

Ingredients

Serves Four

20g/¾oz butter, plus extra for greasing
1 leek, finely sliced
½ onion, finely chopped
400g tin chickpeas, drained
75g/2½oz mixed nuts, such as almonds, peanuts and walnuts
1 heaped tsp miso or yeast extract
1 free-range egg, beaten
50g/1¾oz cooked chestnuts
1 small apple, grated
30g/1oz panko breadcrumbs
1 tsp dried sage
1 tsp dried thyme
1 tsp dried parsley
salt and freshly ground black pepper
To serve

mashed potatoes or carrot and swede mash, green veg and gravy

Method
1. Preheat the oven to 180C/160C Fan/Gas 4. Grease and line a small loaf tin with baking paper.
2. Heat the butter in a large frying pan over a medium heat. Add the leek, onion and a pinch of salt and cook for 5–7 minutes until soft but not browned.
3. Meanwhile, add two-thirds of the drained chickpeas, the nuts, miso, egg, chestnuts, apple, breadcrumbs and dried herbs to a food processor. Pulse until smooth.
4. Tip the mixture into a large bowl and add the cooked leek and onion and the rest of the chickpeas. Season well with salt and pepper and mix thoroughly.
5. Transfer to the lined loaf tin, pressing firmly into the tin, then smooth out the surface.
6. Bake for about 35 minutes or until firm to the touch. Leave to cool slightly in the tin before removing and slicing.
7. Serve with mashed potato or carrot and swede mash, green veg and gravy.

Recipe tips
i) To make this loaf ahead and freeze, put the uncooked mixture in a resealable bag, smoothed flat (for easy storage and faster defrosting) in the freezer. Defrost at room temperature (or overnight in the fridge). When ready to cook, tip into the lined tin and bake as directed.

ii) The loaf can be eaten cold or reheated in the microwave. If you don't have a microwave, place slices in an ovenproof dish and heat in the oven until piping hot, covered with kitchen foil, so it doesn't dry out.

iii) Any leftover nut roast is delicious in warm sandwiches or toasties with red onion chutney and a bit of your favourite cheese.

From an idea seen here

You may also like to read this post

Happy Low Carb Christmas Tips here

~ time to bring out the Festive seasons oven gloves ~

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

Suggestions to help lower your grocery bill

I'm sure we are all finding prices are going up and up! However, there are a few ways to help you spend less on groceries and still put nutritious meals on the table. Have a look at these suggestions, they could help you cut back on costs at the grocery store/supermarket!

Make a plan

This is hard to quantify, but planning helps save you money for many reasons. Making a grocery/shopping list helps you avoid impulse purchases that add up. You’re more likely to use what you buy and what you already have on hand — which helps cut back on costs more. Researchers estimate that, on average, households throw away about 30% of the food they buy.

Having a dinner plan (plus a few lunches and breakfasts) for the week also helps you cook more at home and pass up takeout or other more expensive options on busy days. It doesn’t have to be complex, but having a few recipes written down and then shopping for those ingredients is a great strategy to help you save money at the store.

Be picky with produce
It's always a good idea to eat plenty of fruit and vegetables but they can sometimes be expensive. Choosing frozen, canned or dried fruits and vegetables is a great way to save money and still get vitamins, minerals, fibre and antioxidants into your diet.

Search for sales
Some of us are already adept at using coupons and looking through the weekly sale flyers. But if you don’t currently, it’s not too late to start. Most grocery stores offer discounts throughout the store. Combine those with coupons, and you could save quite a bit. One good strategy is to look at what’s on sale first, then add some of those foods into your meal plan for the week!

Check unit prices
If you don’t know what a unit price is, you should! It’s located on the shelf next to the price for the item and allows you to better compare sizes and different brands.
It might make sense to buy the bigger box, which will cost more at the time but is going to be cheaper per pound than the smaller box. Unit prices show you the cost based on weight, and smaller sizes often cost more.

Rethink your protein
Protein-rich foods like meat, poultry and seafood tend to be some of the more expensive foods on our plates. There are ways to see some smart savings here without giving up meat (if you don’t want to!). It’s true that many plant-based proteins, like beans and tofu, are cheaper than meat. Trying a meatless meal or two might help you save some money.

Choosing less expensive cuts of meat helps too. Choosing ground meats, top round steaks, or chicken thighs (vs. breasts) are ways to help cut costs. Talk to your butcher or compare prices to save. Since protein is pricey, if you have the freezer space, it may make sense to stock up when it’s on sale. Then just freeze, and thaw when you’re ready to cook.

Know what expiration dates mean
The dates you see on food packages often represent quality standards, not safety.
Other than infant formula, which does get a safety date, foods are listed with “best if used by,” “sell-by,” “use-by,” or “freeze-by” dates that indicate freshness and quality. Check those dates, both at the store and at your house, to ensure what you’re buying is fresh and that you’re using up older products first. Paying attention to dates can help save you money since you’re eating up food when it’s freshest.

Shop your pantry and freezer
Sometimes when it seems like there isn’t anything to eat in the house, there is. Turning to what you have before you make a list and shop can help you save money, since you’re using what you’ve got. It might take a little more effort — maybe you’re not really sure what to make with that box of pasta, or you’ve had a bag of broccoli languishing in your freezer — but using these building blocks to tackle one meal can help keep costs down. Taking inventory also helps you use up foods before they do spoil.

Buy in bulk (when it makes sense)
This can be especially helpful for large families who need to stock up on a lot of food. Even if you’re not cooking for a crowd, you may find that it makes sense to buy certain staple foods in bulk because of the significant cost savings.

Switch your store
Many of us are loyal to our grocery store, but switching it up can help you save on your grocery bill. Depending on sales, you may want to mix up where you shop. Not everyone has the ability to shop at different stores – due to where they live and how easy it is to access food —but if you can mix up where you shop, you may be able to save some money.

Rethink “convenience”
It’s true that a lot of times we pay a premium for convenience — think pre-cut produce or sauces that are already made and ready for you to use. However, sometimes those convenience items pay off, and it means you’re eating a home-cooked meal instead of again getting takeout or letting items in your fridge go to waste.

We all need a little help putting dinner on the table, so choose your convenience wisely and make sure you are getting what you pay for. Sometimes the cost of chopped veggies or a jarred sauce is not that much more expensive. Be mindful of the prices to see what the premium is and also know that you can find convenience without paying more by buying items like frozen vegetables. You might need a little help from the store but make sure you’re choosing that convenience wisely and using it to your advantage to save money in the long run by cooking more at home.
Words above from article here

~ happy shopping ~

Do please share your thoughts about this post in the comments section. Also if you have any tips on helping fellow bloggers save money, do please share them.

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

Creamy Gratin Side Dishes ... delicious with Roasts (or on their own)

Gratins taste so good and work well as a side dish or main course.

Below you will see three recipe choices,

and note, they all contain potato which may not suit all readers.

If you would like a lower carb alternative to potatoes you will find some suggestions here

You can also see some lower carb gratin choices at the end of the post.

 I hope you may like to try one, or more, of these suggestions 😋

West Country Gratin

This delicious gratin recipe from Mary Berry is a meal in itself,

but would also work wonderfully with pork.

Ingredients

Serves Four

250g/9oz potatoes, peeled and cut into 2.5cm/1in cubes

2 carrots, peeled and sliced into 7.5mm/⅜in thick rounds

50g/1¾oz butter

1 leek, trimmed, cleaned and thinly sliced

200g/7oz bacon pieces/diced bacon cut into cubes

50g/1¾oz plain flour

200ml/7fl oz apple juice

300ml/10½ml milk

salt and black pepper

1 bunch fresh thyme, leaves picked

2 tbsp olive oil

Instructions

can be seen here

Turnip and Caper Gratin with Hazelnut Crumb

Tender turnips keep this gratin light, while panko breadcrumbs add great crunch,

 the capers and Parmesan add a flavour boost of savoury deliciousness.

Ingredients

Serves Six

butter, for greasing

4 turnips, peeled

400g/14oz floury potatoes (such as Maris Piper), peeled

2 round shallots

300ml/½pt double (heavy)cream

300ml/½pt vegetable stock

2 garlic cloves, crushed

10 sage leaves, roughly chopped

75g/2½oz finely grated Parmesan

¼ whole nutmeg, grated, or ¼ tsp ground nutmeg

2 tbsp baby capers, drained

salt and freshly ground black pepper

wilted greens, such as kale or chard, to serve

For the topping

50g/1¾oz panko breadcrumbs

25g/1oz hazelnuts, roughly chopped

2 tbsp neutral oil, such as light olive oil

Instructions

can be seen here

Winter Celeriac Gratin

This comforting yet luxurious gratin can be served as a main course or side-dish.

 Celeriac is often served raw in a mustardy sauce as celeriac rémoulade,

and this dish uses the same flavour combination.

Include the ham or not, as you prefer.

 You can also grate over Parmesan or Cheddar for extra flavour before it goes in the oven.

Ingredients

Serves Four

300g/10½oz potato (1 large baking potato), peeled or scrubbed and cut into 1cm/½in slices

2 banana shallots, finely sliced

3 tbsp finely chopped flatleaf parsley

350g/12oz peeled celeriac (about ½ large one), finely sliced

50–100g/1¾–3½oz air-cured ham, such as Parma or Serrano, thickly sliced (optional)

1½ tbsp capers, rinsed well and drained

300ml/10fl oz full-fat crème fraîche

500ml/18fl oz full-fat milk

1½ tbsp Dijon or grainy mustard

1 garlic clove, finely chopped

sea salt and freshly ground black pepper

Instructions

can be seen here

Related Gratin Post (with lower carb choices)

Gratins - Six Lower Carb Choices - see it here

~ wishing all readers an enjoyable day ~ 

Dear reader, you will find 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

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