Type 2 diabetes Archives - Defying Diabetes

Autumn Apple Flapjack!

30th September 202330th September 2023 christinasmithdd

Here is my apple flapjack recipe which is one of my new favourites! I have apple trees in my garden so it’s the time of year to cook them down, and make some delicious autumnal recipes!

Makes approx 16

Macros:

Calories: 179
Carbohydrates: 21g
of which sugars: 3.6g
Fibre: 3g
Protein: 2.5g
Fat: 10g

Ingredients:

3 medium cooking apples
100g golden syrup
175g unsalted butter
300g rolled oats
1 tsp ground cinnamon
1/4 lemon

Apple Flapjack Method:

1.Firstly, peel, core and chop the apples into small chunks.

2. Put the apples in a saucepan with around 1tbsp of water and a drizzle of lemon juice. Cook them on a medium heat for around 5 minutes, the apples should start to crush down. Once all of the apples are crushed, remove them from the heat and mash them down into a paste.

3. Next, preheat the oven to 180 and line a 20x20cm tin with baking paper and grease it.

4. In another saucepan, melt the butter and golden syrup together.

5. In mixing bowl, mix the oats and cinnamon together. Next, add the apple and the butter mixture. Fold them until thoroughly combined.

6. Next, push the flapjack mixture down into the tin and bake for 20-25 minutes (until golden and slightly crisp).

7. Once the flapjack has cooled, cut it into chunks (I usually get 16).

8. Next, enjoy! 🙂

Thank you for reading my Autumn Apple Flapjack recipe, make sure you give it a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to checkout Strawberry jam cake recipe and Ginger Cookies you have to make this Christmas!

ripe red fresh apples growing on tree in orchard

Diet

Nutrient Feature: Chromium

23rd September 202322nd September 2023 christinasmithdd

Chromium is a trace mineral that is vital for the breakdown of carbohydrate, fat and protein, as well as maintaining balanced blood sugar levels.

Mechanisms

One role of chromium is to increase the number of insulin receptors on the surface of cells. Having more receptors means more glucose can move into cells, preventing high blood glucose.

This helps insulin to become more efficient, meaning the body needs less of it to get sugar into cells to produce energy.

Chromium deficiency can therefore increase insulin resistance, potentially influencing the progression of high blood glucose and diabetes.

Remember that insulin resistance always changes, the body can alter how sensitive your cells are to insulin depending on your body’s needs at that given time. Severe insulin resistance is the main characteristic of type 2 diabetes, meaning it may be more applicable to support type 2.

Chromium Rich Foods

Make sure you are eating at least 2 of these daily!

Apples
Green beans
Broccoli
Garlic
Whole wheat bread
Beef and poultry
Grape juice

Chromium picolinate supplements are often ‘recommended’ for people who are prone to insulin resistance. E.g. Type 2 diabetes, gestational diabetes, polycystic ovarian syndrome (PCOS) and pre-diabetes. I always recommend opting for foods rich in specific nutrients first, rather than jumping straight to supplements.

Some research has shown that chromium picolinate supplements can increase the action of insulin, potentially leading to severe hypoglycaemic episodes. Therefore please do not take any chromium supplements if you are taking any form of diabetic medication, always speak to a medical professional first.

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If you liked this post, be sure to checkout Vitamin D Deficiency & Autoimmunity and Leaky Gut Syndrome 101

Education on Diabetes

Riding The Blood Sugar Rollercoaster

9th September 20232nd September 2023 christinasmithdd

The blood sugar rollercoaster, also known as ‘dysglycemia’ is when sugar levels quickly bounce between highs and lows (see graph below). The rollercoaster causes severe fatigue as well as detrimental physical and mental symptoms.

Many factors can cause the rollercoaster, such as:

Severe hypoglycaemia
‘Rage bolusing’
Eating too much or too little
Menstrual cycle
Intense exercise
Illness
Lack of sleep

My Tips On Handling The Blood Sugar Rollercoaster

1.Portion your hypo snacks before – When you have hypoglycaemia it can send you into a ‘hangry’ monster, trying to eat everything in sight. To prevent this I always carry/have portioned hypo snacks, for example I have small juice bottles and small boxes of raisins etc. This can help to prevent over-treating a low sugar, causing a rebound high.

2. Resist the ‘rage bolus’ – If you do become a hangry monster (don’t panic we have all been there!) try not to take a big dose of insulin to overcome the high sugar. I know it’s annoying, but bringing sugar levels back down gradually is preferable because it will prevent another sudden hypo.

3. Close your eyes and rest – If your sugar levels are everywhere it can become tiring and stressful. When we get stressed it can cause blood sugar levels to rise even more, which is not ideal in this situation. So I like to close my eyes and focus on my breathing, always set a 20/30 minute alarm incase you fall asleep so you can check your levels again.

4. Reach out to your support network – If you are feeling really unwell and are struggling, ask for help! If you need someone to grab you snacks or give you a hug, ask your parents, partner, friends, whoever is your go-to!

Thank you for reading Riding The Blood Sugar Rollercoaster, be sure to like, subscribe and follow me on Instagram!

If you liked this post, be sure to check out Dangers of Frequent Hypoglycaemia and How to handle a hypo mid-workout!

Recipes

The Best Scrambled Egg Recipe

2nd September 202330th August 2023 christinasmithdd

I absolutely adore scrambled egg, for me it is a quick and healthy breakfast or lunch which I enjoy multiple times a week! I thought I’d share this recipe as it is my favourite way to have scrambled egg.

Eating eggs a couple of times per week is a great way to add protein and healthy fats to your breakfast or lunch, so if you like eggs, make sure you are getting them in!

Serves 1

Macros: *Including eggs and bread.

Calories: 435
Carbohydrates: 61g
of which sugars: 10.5g
Fibre: 5.5g
Protein: 22.5g
Fat: 11.5g

Ingredients:

2 medium eggs
1 small diced spring onion
4 sun-dried tomatoes
1/2 tsp smoked paprika
1 tsp oregano
Olive oil
Salt and pepper for seasoning
2 slices sourdough bread

Method:

1.In a small frying pan heat a drizzle of olive oil, once it is hot add the spring onion, sun-dried tomatoes, paprika and oregano. Let this fry off on a medium heat for around 2 minutes.

2. Next, decrease the heat to a low setting and crack the eggs directly into the frying pan. Using a spatula, whisk the eggs to scramble them as they cook.

3. Cook the eggs to your preference, I prefer mine a bit runny so I usually remove them from the hob quickly and let them cook in the hot pan.

4. Once the scrambled egg is cooked, season with salt and pepper.

5. I usually have my eggs on 2 slices of sourdough, garnished with coriander and cheese, alongside a salad.

6. Next, enjoy! 🙂

Thank you for reading The Best Scrambled Egg Recipe, let me know if you give it a try! Be sure to like, subscribe and follow me on Instagram!

If you liked this post, be sure to check out What I Eat Daily With Type 1 Diabetes and Sun-dried tomato and chicken pasta dish!

Education on Diabetes, Top Tips

Dangers of Frequent Hypoglycaemia

19th August 202319th August 2023 christinasmithdd

Everyone living with diabetes knows how draining hypoglycaemia can be, particularly when low sugars frequently occur. Until recently the long-term dangers of hypoglycaemia have not really been spoken about, or known. So I wanted to write a post about what recent research has started to find.

This post is not intended to scare you, but to share knowledge and to help prevent hypoglycaemia.

Frequent hypoglycaemic episodes have now been linked to increasing the risk of developing complications of diabetes, such as heart disease, retinopathy, kidney disease and impaired cognitive function (memory loss specifically). More research is needed to gain more understanding on why and for treatments on these complications.

The best way to avoid further health complications is to prevent hypoglycaemic episodes in the first place.

My tips on avoiding frequent hypoglycaemia

1. Invest in technology

If it is possible, the best place to start is to get a CGM or FGM so you can monitor your sugar levels more easily. I use the Freestyle Libre and this has really improved my diabetes control. Preventing hypos has become so much easier!

Technology for preventing frequent hypoglycaemia

2. Set your alarms with precaution

If you use a CGM or FGM with an alarm system, I recommend setting the low boundary slightly higher. This way the alarm will go off just before you dip into a hypo, giving you more time to treat and prevent the hypo.

My low alarm is set at 4.5 mmol/L, which gives me time to get my levels up before they drop lower.

3. Learn your trends

If you have frequent hypoglycaemia, try to record when your levels drop. For example, I tend to drop during the night if I have done a lot of running, to avoid this I decrease my insulin dose with dinner and I try to run earlier in the day if possible.

4. Avoid ‘rage bolusing’

If you are having a stubborn high glucose, try to not over-correct and take lots of insulin. I know this can be annoying, but we are much better off getting high sugar levels down gradually, to avoid subsequent hypoglycaemia.

5. Always carry your favourite snacks!!

Thank you for reading Dangers of Frequent Hypoglycaemia, I hope this post is useful, let me know if you would like more tips on this topic! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to checkout How to handle a hypo mid-workout! and Keeping your heart healthy with diabetes

Recipes

Garlic, Lemon & Mustard Salmon

12th August 20236th August 2023 christinasmithdd

Here is my amazing garlic, lemon & mustard salmon recipe, this is one of my favourite meals at the moment. It is so easy to make especially if you are in a rush.

Serves 2

Macros:

Calories: 627
Carbohydrates: 61.5g
of which sugars: 5g
Fibre: 8g
Protein: 39g
Fat: 28.5g

Ingredients:

For the salmon

2 salmon fillets
2 large cloves of garlic finely chopped
Juice & zest of 1 lemon
1 tsp wholegrain mustard
1 tbsp extra virgin olive oil
2 tsp dried mixed herbs
Salt & black pepper for seasoning

For the sides

2 large potatoes
1 large carrot
1 white onion
2 handfuls of broccoli
1 tsp smoked paprika
1 tsp oregano
Extra virgin olive oil
Salt & pepper for seasoning

Method:

1.Preheat the oven to 190 degrees.

2. Remove the salmon skin and place it in a bowl.

3. For the marinade add the olive oil, lemon juice, zest, mixed herbs, garlic and mustard in a bowl. Mix until combined, then pour over the salmon fillets and leave in the fridge for 30 minutes.

4. While the salmon is marinating, wash and cut the potatoes into small chunks. Peel and cut the carrots and place both on the baking tray.

5. Season the potatoes and carrots with olive oil, oregano, paprika, salt and pepper. Put this in the oven for around 15 minutes.

6. Next, prep the broccoli and onion by cutting them into big chunks.

7. When the 15 minutes is up, take the tray out and add the salmon fillets, broccoli and onion. Cook this for another 15 minutes.

8. Once everything is crispy and golden, serve onto plates.

9. Next, enjoy! 🙂

Thank you for reading my garlic, lemon & mustard salmon recipe, make sure to give this one a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out What I Eat Daily With Type 1 Diabetes and Jamie Oliver’s Jerk Chicken Recipe

Recipes

Summer Mixed Bean Salad

1st July 20231st July 2023 christinasmithdd

Here is my Summer Mixed Bean Salad which super fresh and perfect to accompany your BBQ. This recipe is rich in vitamins, minerals, fibre and protein, also nourishing your body!

I haven’t posted in a long time as I have been enjoying a break and recovering from a period of burnout. I think it is really important to talk about, and this has taught me the importance of living a balanced lifestyle. Giving your body what it needs is always the priority!

I am pleased to say I will now be posting regularly again, and I have lots of content for you to look forward to!

Serves 4

Macros:

Calories: 181
Carbohydrates: 20g
of which sugars: 3g
Fibre: 66g
Protein: 6g
Fat:

Ingredients:

1 can mixed beans
1/2 a cucumber
1/2 a red pepper
1 avocado
80g beetroot
Small bunch of coriander
Juice of 1 lime
1 tbsp balsamic vinegar
1 tbsp extra virgin olive oil
1.5 tsp dry oregano
Salt and black pepper for seasoning

Methods:

1.Pour the mixed beans into a colander and wash thoroughly with water. Now pour them into a large salad bowl.

2. Finely chop the red pepper, cucumber, avocado, beetroot and coriander. Add all to the salad bowl.

3. For the dressing, squeeze the juice of the lime, balsamic vinegar, extra virgin olive oil, oregano, black pepper and Himyalan sea salt.

4. Using a fork and spoon, give the salad a toss. Place a lid over the bowl and leave in the fridge for around 1 hour before serving to allow the flavours to absorb.

5. Next, enjoy! 🙂

Thank you for reading my Summer Mixed Bean Salad! Be sure to subscribe and follow me on Instagram.

If you liked this post, be sure to check out 3 Delicious Summer Dips! and Firecracker chicken salad recipe!

Recipes

Orange & Mustard Chicken Pasta

19th November 202222nd October 2022 christinasmithdd

Here is my delicious Orange & Mustard Chicken Pasta, this dish is so fresh and perfect for this time of year! This is also super easy to make, so it will become a staple recipe for you!

Serves 2

Macros:

Calories: 742
Carbohydrates: 88g
of which sugars: 16g
Fibre: 5.5g
Protein: 56g
Fat: 17g

Ingredients:

Juice of 2 oranges
2 tablespoons mustard
1 tbsp olive oil
2 chicken breast
1 tablespoon soy sauce
1 tsp Paprika
1 tsp Oregano
200ml chicken stock
30g flaked almonds
150g dried fusilli pasta
125g broccoli
1 large white onion
2 cloves garlic
3 handfuls of rocket
Salt and black pepper

Method:

1. Chop the broccoli, onion and garlic.

2. Next, cube the chicken into a large saucepan and brown with 1 tbsp olive oil. Once the chicken is browned, add the broccoli, onion, garlic and season with paprika, oregano, salt and pepper. Fry this off for around 5 minutes.

3. Now add the stock, soy sauce, orange juice, mustard and let this simmer for around 10 minutes. Cook the pasta while this is simmering.

reducing stock - orange & mustard chicken pasta

4. Once the pasta is cooked and the stock has reduced by half, stir the pasta and almonds into the chicken. Let this combine for a minute or two.

5. Once it is combined, serve up the pasta. Garnish with fresh rocket and grate some fresh orange zest over the top.

6. Next, enjoy! 🙂

Thank you for reading my Orange & Mustard Chicken Pasta! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Jamie Oliver’s Jerk Chicken Recipe and Butternut Squash soup recipe!

faceless couple with cups of coffee and roses in cafeteria

Education on Diabetes, Parents

How to tell people you have diabetes

12th November 202219th October 2022 christinasmithdd

Telling people you are living with diabetes can be hard, especially if it’s someone you care about, or you have recently been diagnosed.

Even if it feels difficult, the people around you must know so they can support you. Here are my tips!

Choose a familiar place

tell people you are living with diabetes

Choosing somewhere you feel safe will help you to feel more relaxed during the conversation. This can be at home or your favourite cafe/restaurant.

You can also bring the topic up casually, it doesn’t have to feel serious. I often tell people when we are talking about food or exercise. For example I’ll say ‘I like to exercise because it helps me to control my sugar levels, I have type 1 diabetes’. Then the conversation goes on from there.

Keep it simple

Most people won’t fully understand what living with diabetes means, so you need to use easy language for them to understand.

You can use stuff like:
– ‘My sugar levels can go high and low’
– ‘When they go high I need insulin’
– ‘When they go low I need to eat sugar’

Tell people how to support you

Tell them what you might need. For example, sometimes your sugar levels will influence your food choices or you might need them to go for a walk with you.

I also tell people that I will let them know if i need anything, rather than having people constantly asking if I’m ok. This puts the control in your hands, and stops you feeling overwhelmed.

Be prepared to answer questions

Everyone will have questions, this is vital to their understanding, and in my opinion the best way to raise awareness.

Questions will often be about your diagnosis, what you eat or about taking insulin etc. From my experience most questions are positive, however sometimes people might ask you a questions that comes off as negative. If this happens, reinforce that people living with diabetes can achieve anything, just with a little more preparation.

For more information, check out my post Dealing with annoying questions about diabetes.

*Remember to only have conversations when you are ready, but getting things off your chest is important too. If you are worried someone is going to judge you or treat you differently after, maybe you need to question their importance in your life rather than hiding your diabetes. Please email me if you need anything!

Thank you for reading How to tell people you have diabetes, email me any questions you have. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Tips on teaching children to inject and 10 facts about Type 1 diabetes!

Education on Diabetes, Top Tips

Restaurants and Diabetes 101

15th October 202215th October 2022 christinasmithdd

Eating in restaurants can be challenging for people living with diabetes, due to unknown ingredients, generous portions and long waiting times can cause problems.

Despite these challenges, it should not stop you from enjoying a meal out! Here is what to consider when eating out to help keep your sugars stable.

Look them up

The first thing I do before eating out is look at the menu to get an idea of the food, and to get excited! 🙂

This way you can prepare earlier in the day if you need to. For example if you know it will be a carb heavy meal, you might decide to stay active and get some cardio in.

The majority of chain restaurants have macros available online which you can use to carb count. Also double check on apps like MyFitnessPal which has macros listed on there.

Of course independent restaurants may not have this information, so you’ll have to wing it or ask them before/when you arrive.

Timing

Knowing when to inject can be difficult when you don’t know the wait time.

I have a few methods which might help!

1.If my sugars are running slightly high, I’ll order something lower carb to start and a higher carb main. I’ll inject 10 minutes (ish) after ordering.

2. If my sugars are normal or running slightly low I’ll order a starter and main with carbs. Again I’ll inject around 10 minutes after ordering, but I will also order a drink with sugar and/or some bread to keep me going.

Ask the waiter what the wait time will roughly be so you can prepare and enjoy your food!

Different Ingredients

Restaurants often use more flour and sugar in recipes and sauces, so this means more insulin may be needed than usual.

Sometimes it is worth injecting a few extra units to account for this, and if you start to go low, you can always eat/drink more! Make sure you test regularly during the meal!

Asian dishes and tomato sauces often contain a lot of sugar – so bear this in mind!

Final tips

I really like to go for a slow walk after eating. This can help with digestion, keep your levels stable and it is sociable!

Always remember to account for alcohol in your insulin (if it is sugary), and if you are drinking a lot, eat carbs with it to prevent a hypo!

Enjoy yourself… If you are running slightly high (not so much that you feel bad), inject a correction dose and forget about it. You deserve to have a nice meal out every now and then.

Thank you for reading Restaurants and Diabetes, I hope this was useful! Be sure to subscribe!

If you liked this post, be sure to check out 5 ways to handle high carb meals and Been diagnosed with type 2 diabetes? Here’s what to do!