Vitamin D and bone health

Twitter @blades_mabel

Vitamin D is required to enable the body to absorb enough calcium to keep bones strong.

During the summer months April to the end of September, we can make enough vitamin D for our needs. As vitamin D is a fat-soluble vitamin it can be stored by the body.  Some individuals do not go outside or expose their skin to sunlight. This can be due to reasons such as working long shifts, being too unwell to go out or wearing clothes that cover the skin.

If bones become weakened due to containing too little calcium such as occurs in osteoporosis/osteomalacia, then people can fracture a bone which requires orthopaedic expertise. Fractures like a broken hip require surgery and a stay in the hospital plus help from a physiotherapist.  

 There was a good members event from Kettering General Hospital Trust on preventing  hip fractures last year. The orthopaedic expert speaking at the event explained how depleted in vitamin D many of the sufferers of Hip fractures were.

 Good  Food sources of vitamin D  are

·       oily fish – such as salmon, sardines, herring, and mackerel. There are various canned sources of these fish which are easy to keep in the store cupboard and make the basis of a quick and easy meal such as sardines on toast, salmon or mackerel fish cakes made with mashed potatoes and added herbs

·       red meat and liver. Many people do not consider liver, but it can be used to make pates and also traditional dishes like liver and onions and if cut into strips is good in stir-fries. (Note pregnant women are advised not to eat liver as it is high in vitamin A).

·        egg yolks  can be added as extras to items like cakes and puddings  

·       fortified foods – such as some fat spreads and breakfast cereals

 

For those following a vegan diet most plant-based kinds of milk are supplemented with Vitamin D and calcium –check the label. Also fortified foods as suggested.

Mushrooms contain vitamin D and this can be increased by putting them in sunlight

 Vitamin D supplements of 10 micrograms per day are suggested each day, especially in the winter. Supplements can be bought as tablets and oils as well as sprays used under the tongue

 

The British Dietetic Association has a useful fact sheet

https://www.bda.uk.com/uploads/assets/01d7715f-c4f7-42e7-96f67018f035b0ea/Vitamin-d-food-fact-sheet.pdf

 

If you want to become 

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor, or health professional

 

Long Covid and Nutrition

and other

Practical ideas

It has been a while since I blogged.  February in fact. 

My new 2022 year's resolution was to write a book on Long Covid and Nutrition and other practical ideas. 

I have finally managed to complete it. But throughout the year each time I started to add to the book there were lots of updates to add. I am not sure I have managed to include them all but it has finally been put on Amazon. I have kept the price really low. So the whole thing has been a labour of love!

Long Covid  (Long Haulers,” “Post Covid syndrome” and “Long term covid, as it is also called)  has affected almost two million people in the UK. It has only been recognised since 2020 so everything as regards support is relatively new.

Sufferers have a range of symptoms affecting the whole body.

My book aims to give a simple overview of nutrition and how this  may help with the condition.

It is written in a chatty style with signposting to various other people and organisations that may offer support.

 

For any individual advice, readers are advised to contact their doctor, dietitian or health professional.

 FRUGAL FEBRUARY RECIPES

I decided to do some Fugal recipes for February

Everyone seems to be worried about money and everything seems to increase in price.  We tend to only shop every few weeks and therefore price increases are noticeable.  I tend to shop for top-up items late in the evening when there are fewer people around and items are often reduced. This is especially fruit and vegetables.

I love cooking and experimenting and buying reduced-price items means that any cookery failures are not a financial disaster.  They should be easily adapted to what is in the cupboard or fridge.

These are which are vegan style. We do eat meat but also lots and lots of fruit and vegetables certainly the recommended 5 portions (400g) per day.

Sling it in soup

6-8 portions

This recipe can be varied according to what is available plus what is in the cupboard. Or fridge

Two 300g packs of chopped vegetables –mine were 10p each from Asda or use a similar amount of cooked vegetables or mixture of fresh ones like carrots, onions, chopped cabbage

100g split lentils

Put in a large pan and add a litre of boiling water -put the lid on and bring to the boil make sure you put the lid on

When the vegetables and lentils are cooked taste and then start adding any herbs you have, some spices like a pinch of chilli, keep tasting. I often add yeast extract about a teaspoon full, a squirt of tomato sauce, sometimes chilli sauce is good and even Indian chutney. Often, I just wash out old bottles of sauces etc with a little bit of water and add that.

Very easy Macaroni cheese

2 portions

This is a real standby when it is late, and we cannot face cooking.

One can macaroni cheese

One can chickpeas, butter beans or other white coloured beans drained –if you keep the liquid (aquafaba) it can be used as an egg substitute

Mix in a bowl and microwave or heat in a pan.

You can add other items like cooked potatoes or other cooked vegetables. It is particularly lovely with cooked cauliflower. Also, you can add grated cheese and melt this in the oven or grill

Serve

Water cake

This cake is a traditional one from Italy. It has no egg in it. A delicious sponge.

250g self-raising flour  if you want to use plain flour but add 2 tsp baking powder

3 tablespoons oil –you can use any

150g sugar

200-250 ml water

Grease a cake tin 8-9inch

Sieve the dry ingredients

Gradually add the oil

Add the water to make a batter-beating it in

If it is very thick add more water but just keep checking the consistency

Pour in the cake tin and bake at 180C for 30-40 mins

Check with a skewer or knife

If you want you can add 2 teaspoons cocoa powder for a chocolate cake, or try adding vanilla essence

 

 

 CHOCOLATE CUPCAKES

This is a lovely recipe from Juliette Kellow Nutritionist

I am not keen on orange so did not use it and topped it with giant chocolate buttons. Enjoy.

CHOC ORANGE CUPCAKES

Tonight is the local swimming clubs’ festive swim night – and with that comes a tombola and cake stall to raise funds.

I’ve whipped up some chocolate orange cupcakes to sell. They’re never going to hit healthy eating guidelines but to help reduce saturates I swapped butter in the cake mixture for olive oil and used semi-skimmed milk.

They’re really delicious (yes, we had to try one!) so here’s the recipe.

CHOC ORANGE CUPCAKES

Makes 12

For the cakes:

100g plain flour

40g cocoa powder

150g caster sugar

1½ tsp baking powder

1 tsp orange extract OPTIONAL

4 tbsp olive oil

1 medium egg

130ml semi-skimmed milk

For the topping:

100g butter, softened

200g icing sugar

2 tbsp cocoa powder

½ tsp orange extract

1-2 tbsp semi-skimmed milk

12 chocolate orange segments

Orange zest

Gold spray (optional)

Preheat the oven to 190°C/fan 170°C/gas mark 5. Line a muffin tin with 12 paper cases.

Sieve the flour, cocoa, sugar and baking powder into a large bowl.

Lightly whisk the oil, vanilla extract, egg and milk in a jug using a fork. Pour the wet mixture into the dry ingredients and stir gently until just combined.

Divide the mixture between the paper cases and bake in the oven for around 20 minutes, until risen and an inserted skewer comes out clean.

Make the topping: whisk together the butter, icing sugar, cocoa, orange extract and milk. Spread over or pipe onto the cupcakes and decorate each with a choc orange segment, orange zest and gold spray if you have any. I USED LARGE CHOCOLATE BUTTONS

Per cake

1278kJ / 304kcal

14.6g fat

7.2g saturates

42.3g carbohydrate

34.7g sugars

1.3g fbre

3.2g protein

0.2g salt

INSTAGRAM.COM

Watch this reel by juliettekellownutritionist on Instagram

 

TIPS TO PREVENT FALLS

I wrote this for the local paper as too many people end up visiting the Accident and Emergency departments and possibly being admitted to the hospital due to falls.

Thinking of people I know who have fallen this year often they could have been prevented by simple measures like keeping hydrated, wearing sensible shoes if going walking --the list goes on.

Dr Mabel Blades – Public Governor for East Northamptonshire and freelance dietitian and Faizal Rayan Staff Governor and Consultant Orthopaedic Surgeon

 Twitter @blades_mabel

 

Sadly, people often end up coming to the hospital after a fall which results in a fracture of a bone which requires orthopaedic expertise. Fractures such as a broken hip require surgery combined with a stay in hospital. This is then followed by help with physiotherapists and rehabilitation which can take a while.

 

 We felt some tips based on our combined interests to prevent falls would be helpful and we will expand on these in the New year.

 

·       Take vitamin D which helps to keep bones strong

·       Check you are eating properly

·       Take enough fluid 2 litres per day for most adults

·       Wear supportive shoes especially outside

·       Get your eyes tested regularly so that you can easily see trip hazards

·       Also have your hearing checked  as if it is fading and you have not realised  you may not hear alerts about items

 

Try to keep active with regular gentle exercise. Walking is always good.

 

While it can be a temptation to drink excess alcohol this time of year. Try to keep to the maximum of 14 units per week!

 

 Today I was asked about the Mediterranean diet and remembered a paper some year ago with Simon Pool on this really groundbreaking information

JOURNAL PUBLISHES LANDMARK REVIEW OF MEDITERRANEAN DIET AND HEALTH

January 14, 2013, 9:09 am
by Newsdesk

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Following the highly successful FDIN Conference last year, bringing together leading scientists from around the world to meet with industry to discuss innovative commercial opportunities for the gold standard Mediterranean Diet, Dr Simon Poole and Dr Mabel Blades have published a report of the evidence most relevant for the food and drink industry in the respected Journal of Nutrition and Food Science.

Author and consultant on the health benefits of the Mediterranean way of life Dr Simon Poole chaired the FDIN seminar in June 2012, and is director of “Positively Good for You – a Taste of the Mediterranean” producers of extra healthy infused extra virgin olive oils for drizzling, dressing and dipping.

He commented:”We medical professionals are sometimes accused of living in ivory towers and the food industry of placing profits before health, so it was a real privilege to invite experts in the field of nutrition to meet with a common interest in understanding the future of healthy new product development.

“It was a logical progression to publish a review of the most relevant studies both for industry and the scientific community to support the development of new initiatives in the future and to bridge the difference in perspectives.”

Mabel Blades Registered Dietitian, trainer, author, editor and consultant said:

“The Mediterranean Diet with the wealth of fruit and vegetables, B vitamins, essential fatty acids and low GI carbohydrates can also have a beneficial effect on boosting mood and feelings of well being –so important for anyone especially during the winter months.”

 FLAVOUR AND NUTRITION  

https://www.wcrf-uk.org/

Ryan Riley's recipe booklets

A Life Kitchen and World Cancer Research Fund collaboration. Ryan Riley is a chef dedicated to creating delicious food for those living with cancer, and the founder of Life Kitchen #EnjoyFoodAgain

Flavour & Nutrition

Following the success of our Ryan Riley recipe booklet, WCRF has once again collaborated with chefs Ryan Riley & Kim Duke – founders of not-for-profit cookery school, Life Kitchen – to bring you our latest recipe book, Flavour & Nutrition.  

Flavour & Nutrition contains 15 brand new, flavoursome and nutritious dishes to help people who are experiencing taste changes as a result of cancer enjoy food again.

Often during treatment for cancer, food can seem unappealing and many people lose their appetite altogether. There are also other nutritional and dietary complications that people with cancer can experience during treatment. This is why we created a recipe book that focuses on both nutrition and flavour.