Sugar Swap September for the whole month.
Please ask for details and a chart at reception to help track your progress! 

Sugar swap September is all about us thinking about our sugar intake.
Below are some recipes we can share with you courtesy of our Simply Health Team

Sugar-free recipes

Ready to make some sugar swaps? Why not try these delicious recipes devised by the Sugar Free Londoner.
Breakfast: English Breakfast Frittata

All the wonderful ingredients of a true English breakfast rolled into one easy-to-eat dish.

Prep time: 5 minutes

Cook time: 25 minutes
Serves: 5
Calories per serving: 273
Carbohydrate Sugars: 2.0g

Ingredients:

10 large eggs
3 pork sausages (choose the highest possible meat content)
3 slices of back bacon
250g portobello mushrooms
handful of cherry tomatoes
garlic
salt
pepper
parsley, to serve

Method

  1. Press the sausage meat out of the casings, break it up until it looks like ground meat and fry on the hob in a small ovenproof pan (24cm diameter) for around 5 minutes. No extra oil needed.
  2. Add your sliced mushrooms with 1 chopped clove of garlic. Put a lid on your pan and fry for another 5 minutes or until done. Stir if necessary.
  3. While the sausages and mushrooms are browning, grill your bacon in the over. Once it’s done, cut into small pieces.
  4. Whisk together the 10 eggs with a dash of salt and pepper and add the egg mixture to the pan. Stir. Replace the lid and cook on a low heat for 2 minutes until the bottom begins to set.
  5. Carefully place the sliced cherry tomatoes and bacon pieces on the top of the frittata.
  6. Cook for another 3 minutes with the lid on until the egg is almost set and the frittata is turning golden brown on the bottom.
  7. Turn the grill to a low heat. Place the pan (no lid) in the oven and let the frittata cook for 10 minutes or until the egg is fully set and is golden brown on the top.
  8. Slice and serve with chopped parsley scattered on top and a green side salad.

Dinner: Bolognese sauce with hidden veggies

Sugar free bolognese sauce

Bolognese suace – a family favourite loaded with hidden veggies. This sauce is the essential ingredient in a variety of dishes from vegetable lasagna to chilli con carne.

Prep time: 20 minutes
Cook time: 2 hr
Serves: 12
Calories per serving: 331
Carbohydrate Sugars: 5.8g

Ingredients

2 onions
1.5kg ground beef
optional: 8 rashers smoked streaky bacon, cut into small pieces
2 garlic cloves, chopped
3 medium carrots, chopped
1 red pepper, chopped
3 celery sticks, chopeed
2 large courgettes, grated
2 tins plum tomatoes (400g each)
250ml good quality beef stock
150ml dry white wine
2 tbsp tomato paste
3 bay leaves
1 tbsp thyme
1 tbsp basil
handful of chopped fresh parsley
olive oil, for fying
pepper and salt, to taste

How to make:

  1. Fry the onions and garlic on a low heat until soft. Set aside.
  2. Brown the mince in batches from all sides, seasoning with salt and pepper as you go along. You’ll need to do this in batches.
  3. If using streaky bacon, fry until crispy.
  4. Combine the meat, onions and garlic, tinned tomatoes, wine and beef stock in a big pot. Add the carrots, courgettes, and celery and season with thyme and basil.
  5. Bring to the boil and simmer for at least 1 hour.
  6. Should the sauce become too thick, add more beef stock.

Notes: The above recipe is calculated on the basis of 12 servings. If you use the sauce as a base to another meal, you’d have to adjust the nutritional info.

Dessert: Strawberry mascarpone tart

Sugar free mascarpone tart

Carbohydrate sugars: 1.4g

Ingredients:

For the coconut base:

120g (1/2 cup) good quality coconut oil
100g (3/4 cup plus 2 tbsp) coconut flour
2 eggs
1 tsp vanilla extract
optional: 1 tsp sweetener (such as powdered erythritol, available from health food shops) or 4 drops of liquid stevia, widely available (equivalent to 1 tsp of sugar)

For the mascarpone cream:

250g (1 very generous cup) mascarpone
2 eggs, separated
1 tsp vanilla extract
1-2 tbsp sweetener of choice (I use the brand Sukrin)
200g (1 cup) strawberries

Method

  1. Preheat your oven to 180 Celsius/360 Fahrenheit.
  2. Blend your eggs with the coconut oil, vanilla and sweetener, if using.
  3. Sift in the coconut flour and combine.
  4. Your dough should be soft, but not too sticky. If needed, add a little more coconut flour to get the right consistency. You can also stick the dough in the fridge for 10 minutes to cool it down – this will also make it easier to roll out.
  5. You now have 2 options: either roll out the dough between 2 sheets of baking paper, or press it directly into a pie form that you have greased well with coconut oil.
  6. Bake for around 10 minutes or until lightly browned at the edges.
  7. Now make your filling: separate the eggs and beat the egg whites in a clean, dry, porcelain or metal bowl with a hand-held or electric metal whisk without stopping until stiff peaks form.
  8. Combine the mascarpone and the egg yolks, then add the vanilla and sweeterner.
  9. Gently fold in the stiff egg whites.
  10. Once the tart base has cooled down, add the mascarpone mix.
  11. Cool in the fridge until serving (at least 1/2 hour).
  12. Just before serving, add the strawberries – sliced, halved or whole, however you prefer.
  13. Optional: decorate with mint leaves.

https://www.nhs.uk/change4life/food-facts/sugar

https://www.bbcgoodfood.com/recipes/collection/low-sugar

Many of our children are back to school this month. We are here to serve our community, so if your child is due their examination please contact us. We are now open earlier and later. If you are a new mum it is never too early to register your little one with us.

Head and neck cancer awareness week 18th-24th September

Head and neck cancer is a relatively uncommon type of cancer. Around 12,000 new cases are diagnosed in the UK each year.

There are over 30 areas within this cancer group here are just a few that your dentist can detect at your examination. It is vitally important that even if you have full dentures that you visit us at least once a year to have your soft tissues checked.

  • mouth and lips
  • voice box (larynx)
  • throat (pharynx)
  • salivary glands
  • nose and sinuses
  • area at the back of the nose and mouth (nasopharynx)

Mouth cancer

Mouth cancer is the most common type of head and neck cancer.

It can affect a number of areas in and around the mouth, including the:

lips
tongue
inside of the cheeks
floor or roof of the mouth
gums

Symptoms of mouth cancer can include persistent mouth ulcers and/or a lump in your mouth, both of which may be painful.

Read more about mouth cancer.

Laryngeal cancer

Laryngeal cancer develops in the tissue of the larynx (voice box).

Symptoms of laryngeal cancer can include:

a change in the voice, such as persistent hoarseness
difficulty or pain when swallowing
noisy breathing
shortness of breath
a persistent cough
a lump or swelling in your neck

Read more about laryngeal cancer.

Throat cancers

Doctors don’t tend to use the term “throat cancer”, as the throat (pharynx) includes many different parts that can be affected by cancer.

The main areas that can be affected are the:

oropharynx – the part of the throat at the back of the mouth
hypopharynx – the part of the throat connecting the oropharynx to the gullet and windpipe
nasopharynx – the part of the throat that connects the back of the nose to the back of the mouth

The most common symptoms of cancer in the oropharynx or hypopharynx include a lump in the neck, a persistent sore throat and difficulty swallowing.

Macmillan Cancer Support has more information about oropharyngeal cancer.

Salivary gland cancer

Salivary glands produce saliva, which keeps your mouth moist and helps with swallowing and digestion.

There are 3 main pairs of salivary glands. They are the:

parotid glands – located between your cheeks and your ears
sublingual glands – located under your tongue
submandibular glands – located under each side of your jawbone

Salivary gland cancer most commonly affects the parotid glands.

The main symptom of salivary gland cancer is a lump or swelling on or near your jaw, or in your mouth or neck, although the vast majority of these lumps are non-cancerous. Other symptoms can include numbness in part of your face and drooping on one side of your face.

To read more about salivary gland cancer, visit Cancer Research UK and Macmillan Cancer Support.

Nose and sinus cancer

Nose and sinus cancer affects the nasal cavity (above the roof of your mouth) and the sinuses (the small, air-filled cavities inside the bones of the nose and within the cheekbones and forehead).

The symptoms of nose and sinus cancer are similar to viral or bacterial infections, such as the common cold or sinusitis, and include:

a persistent blocked nose, which usually only affects 1 side
nosebleeds
a decreased sense of smell
mucus running from the nose or down the throat

Read more about nose and sinus cancer.

Nasopharyngeal cancer

Nasopharyngeal cancer affects the part of the throat that connects the back of the nose to the back of the mouth. It’s one of the rarest types of head and neck cancer in the UK.

Symptoms can include:

a lump in the neck, due to the cancer spreading to the lymph nodes (pea-sized lumps of tissue that make up part of the immune system) in the neck
a blocked or stuffy nose
nosebleeds
hearing loss (usually only in 1 ear)

Many of you may know that my own father was diagnosed with laryngeal cancer last year in September.

He had to have a laryngectomy. They caught it early enough to operate and although it has taken a year he is a success story and is now looking forward to having a new voice implanted into his throat at the end of this month if he is suitable. As you may imagine it has been a lengthy process getting him here but we are one of the lucky families that still have our father. When you have a family member or friend who go through something like this your opinions change towards cancer and it becomes very close to your heart. My father has full dentures and was unaware as most people tend to be that when you have full dentures it is still essential you visit your dentist every year for your examination. With every examination your dentist will routinely do an oral cancer check. We play a vital part in keeping you healthy.

Through the years, many diverse activities have been organized to observe the International Day of Peace.
These include: educational events and conferences, workshops, marches, musical celebrations, meditations, intercultural dialogues and interfaith gatherings, environmental projects, art exhibits, community gatherings and much more. You can find activities near you.

https://internationaldayofpeace.org/get-involved/

https://coffee.macmillan.org.uk/hosting/downloads

This site has some great ideas and tips for you to host your own coffee morning. Also some great downloads for some recipes and games that make your morning unique.

https://www.macmillan.org.uk/

https://www.macmillan.org.uk/get-involved/all-ways-to-help.html

Dates for October
Stoptober All month stop smoking month
Breast cancer awareness month
World smile day 6th October
Restart a heart day 16th October
Sugar awareness week 29th-4th October
Halloween 31st October

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