vitamin D and falls

Falls can be devastating for people  and diet is very important as regards prevention with the general diet with adequate protein to maintain muscle health being a factor.

As well as helping the body absorb calcium and acting to slow down bone mineral loss, vitamin D also affects muscle. Studies have shown that it can improve muscle strength and function, thereby reducing the risk of falls and fractures by about 20%.

Vitamin D for falls and fracture prevention | International Osteoporosis ...

https://www.iofbonehealth.org/news/vitamin-d-falls-and-fracture-prevention

Sources of vitamin D are oily fish like salmon, pilchards, and sardines, eggs, butter and cheese. The body also makes vitamin D by the action of sunlight on the skin during the Summer months

The following groups of adults are identified as at risk of vitamin D deficiency
 • Older people aged 65 years and over.
• People who have low or no exposure to the sun, for example those who cover their skin for cultural reasons, who are housebound or confined indoors for long periods.
 • People who have darker skin, for example people of African, African-Caribbean and South Asian origin, because their bodies are not able to make as much vitamin D.

All UK Health Departments recommend:
•People aged 65 years and over and people who are not exposed to much sun should also take a daily supplement containing 10 micrograms of vitamin D.

For information on falls in Northamptonshire go to
https://www3.northamptonshire.gov.uk/councilservices/health/preventing-falls/Pages/default.aspx

SUSTAINABILITY SOUP

People are encouraged to not waste food and to use up items rather than put them in the bin. I make soup most days as my husband loves it.

I do not have a soup maker, as so many people feel you need for making soup, so  I use a big saucepan with a lid.

• It is quick and easy to do and very simple as nothing is measured out accurately. 

• It is also extremely cheap --ideal for this time of year when many have overspent

• It is filling and warming plus most are low in calories 

First I boil the kettle and pour it into my big saucepan --probably about a litre of water

I put it on to heat and add about 2 tablespoons dried split lentils--very cheap (mine were just over £1 from Asda) they are a source of protein and fibre and are low GI

Then I add whatever is in the fridge or vegetable basket

Today it was an onion just a small red one

Then 4 carrots chopped up  followed by 4 potatoes chopped up

The jar of mango pickle was washed out and added as was the bottle of tomato ketchup.

By now it is all boiling merrily so I put on the lid and simmer until everything is soft.

I always taste before serving and add something to add extra flavour if needed--today it was tomato chilli sauce

There was plenty for 4 big portions and any left is keep in the fridge and reheated in the microwave

Serve with bread --today homemade cheesy garlic bread

  

CHRISTMAS PUDDING --LOWER FAT and LOWER CARBOHYDRATE

Lower fat and carbohydrate christmas pudding

Christmas pudding --lower fat and lower calorie

    I devised this a while ago but am often asked for it so here it is again--enjoy


Christmas pudding --lower fat and lower calorie I developed this recipe a while ago and it is very popular. It can be made at the last minute or rather the day before Christmas and is both easy and economical not to mention tasty.

Having looked at most luxury style Christmas puddings as well as recipes for homemade ones using traditional ingredients like suet in them I found that most provided around 600 kcals and 80g carbohydrate per portion. So I was given the challenge of developing a lower calorie and carbohydrate pudding. 

This is what I made and it makes 8 small portions and each portion provides 204kcal 43g carbohydrate, 1.4 g fat, 0.3g saturated fat and 0.3g salt.

It was quick to make and also cheap. It will not keep so make it only the day before or freeze.

Ingredients

200g dried mixed fruit

100ml water

10 ml red wine

1 tbsp oat bran

I tbsp black treacle

200g self raising flour

1 tsp mixed spices

1 420g can of prunes drained

1 egg

Mix the wine and water together (I just washed out a wine bottle)

Pour the dried fruit into a dish

Pour on the wine and water mixture

Leave overnight in the fridge.

This soaking step is important as it plumps up the fruit.

To this mix add the oat bran and return the dish to the fridge

Take the stones out of the prunes and puree—if you have not got a liquidiser a potato masher works well

Add to the mix, then add the treacle and mix through.

Sift together the flour and spices and add to the mix

Finally beat in the egg

If the mix seems a bit dry add a little skimmed milk

Pour into a one and a half pint basin and smooth down

Alternatively pour into 8 small basins

Put in the microwave and cook for 7 minutes on high

Take out of the microwave and let stand for 5 minutes

Cook again for 7 minutes on high and again let stand

Test the inside is cooked with a knife or skewer –if not cooked –then cook again for 5 minutes and allow to stand then check it

 The smaller puddings will cook more quickly and so will a pudding in a shallower basin

 The pudding will not keep for long so freeze it or cook a day or so before required.

 If you do not want to cook in a microwave it can be baked for an hour in a medium oven in a covered basin stood in a bowl of water.

 Serve with custard or ice cream or as it is very low in fat a little brandy butter or my current delight a really nice plain Greek style yogurt

HAPPY CHRISTMAS

Children and obesity

Such a shame that while many children (18%) in the UK aged 5-19 were categorised as overweight or  obese --a big jump since 1975 when it was just 4%.

Also people appear to accept that children are a bit bigger and heavier and accept it as the norm.

Unfortunately 22% of girls aged 11-18 and 11% of boys years are not getting enough calcium at a critical time when they are growing.

There seems a big gap between boys and girls

Calcium is needed for bone health so items like cheese, milk and yogurt are really useful in providing this important mineral

WORLD DIABETES DAY

Diet is so important in managing diabetes that I thought  people may like to know of my book

"food meds and more"

Over the last 20 years, many people have asked us for advice on living with diabetes, from lifestyle choices to what to eat on a daily basis. We have now produced a book that we hope will answer those questions, with an emphasis on lifestyle, dietary information and recipes.

The book covers: Meals – recipes and ideas for meals and snacks to include; everyday recipes – breakfast, lunch, dinner, dessert; Weight loss recipes; Recipes for specials diets – coeliac disease, vegetarian, vegan; Recipes and advice for snacks, takeaways, eating out and travel; Recipes and advice for parties, with a section about alcohol Management – the different types of diabetes and information on lifestyle issues, including treatment and prevention of hypoglycaemia, advice about physical activity and exercise, and guidance around sick days.

Medication – the ways Type 1 and Type 2 diabetes are treated, with information on different types of meals and how these link with insulin, medication and physical activity. We want people to know what they can eat, rather than what they can’t. We understand from experience that healthy eating means different things to different people, and we also differentiate between lifestyle essentials and lifestyle choices. This book is not only about everyday meals and snacks, but contains recipes for special diets, special occasions, exercising, travelling, and if your blood glucose levels are high or low.

All proceeds from the sale of this book will help IDDT to continue its work to help people who live with diabetes.

COTTAGE PIE

Lovely recipe from 

Cottage Pie

Serves 4
30 minutes preparation time and 30-45 minutes cooking time

 400g lean minced beef
1 tablespoon vegetable oil
1 large onion chopped
1 garlic clove, crushed or chopped
1 tablespoon Worcester sauce (optional)
1 large carrot, cut into small pieces
1-2 tablespoons tomato puree
50g frozen peas
1 beef stock cube
1 x 400g can chopped tomatoes
500g potatoes
2-3 tablespoons  skimmed milk
1 tablespoon vegetable spread (such as olive or sunflower)
 pepper to season

Method

• Preheat oven to 200C or gas mark 6.

For the filling

• Warm the oil in a large sauce or frying pan.  Add the chopped onion and garlic and cook for 5 minutes without colouring.
• Add the minced beef, and continue to cook until browned
• Add the stock cube, canned tomatoes, tomato puree, Worcester sauce and carrot pieces
• Bring to the boil and simmer for 10-15 minutes.  The sauce should thicken nicely.
• Add frozen peas and continue to simmer for 5 minutes, season with pepper

For the topping

• Peel the potatoes and cut into egg sized pieces. Boil for about 20 minutes or until tender
• Drain the potatoes, add the vegetable spread and milk and mash until smooth and creamy

Making the pie

• Put the meat filling into a casserole or baking dish, and top with the mashed potato
• Bake for 45 minutes (30 minutes from hot), until golden brown on top
• Serve on its own or with seasonal vegetables

Recipe tip:  Try adding canned beans to the meat mixture instead of peas, adding chopped mushrooms or for a smoother sauce puree the chopped tomatoes before adding to the pan.

Per 100g

Low fat, saturates, sugar, medium salt 

Per serving

 Energy: 325 Kcals/ 1364 Kjoules   Fat: 12.3g   Saturates:  3.3g Sugars: 13.8g   Salt: 2.2g

Porridge

Lovely porridge recipes on the Heart Heath website