ultimate health Archives - Defying Diabetes

Turmeric Latte Recipe

21st January 202320th January 2023 christinasmithdd

Here is a turmeric latte recipe which is delicious and perfect for the winter months! This is also a great coffee alternative if you are looking to cut down on caffeine.

Turmeric and ginger have anti-inflammatory and antioxidant properties, providing many health benefits! Cinnamon adds an earthy flavour, while aiding blood glucose balance by promoting insulin sensitivity.

Serves 1/2

Macros:

Calories: 72
Carbohydrates: 9.6g
of which sugars: 7g
Fibre: 1g
Protein: 1.5g
Fat: 3.5g

Ingredients:

350ml almond or oat milk
1/4 tsp ground turmeric
1/2 tsp vanilla essence
1/4 tsp ground ginger
1/4 tsp ground cinnamon
1 tsp organic honey
Grind of black pepper (which aids the absorption of turmeric!)

Turmeric Latte Method:

1.Put all of the ingredients into either a milk frother or a saucepan.

2. If you are using a saucepan, continuously whisk on gentle heat until the milk is hot.

3. Now pour into your mug.

4. Next, enjoy! 🙂

Thank you for reading the Turmeric Latte 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 check out Coffee and diabetes and Spiced Pumpkin Cappuccino Cake!

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!

Diet, Education on Diabetes

4 Nutrients for Insulin Sensitivity

24th September 202224th September 2022 christinasmithdd

Here are 4 nutrients that promote insulin sensitivity and blood glucose balance.

Having good insulin sensitivity means glucose can move around the body and be used more efficiently. This reduces your risk of getting type 2 diabetes, and supports your overall health.

* These nutrients ARE NOT ‘cures’ of diabetes, they can be useful in managing glucose levels.

1. Cinnamon

Cinnamon mimics insulin, meaning receptors are more sensitive and glucose can move into cells easily. This helps to prevent hyperglycaemia as less glucose remains in the bloodstream.

It is really easy to get in your diet, sprinkle some cinnamon powder in your porridge, coffee or on toast. Also use either powder or sticks in your recipes. Cinnamon is delicious in asian dishes, jerk chicken and chilli-con carnie!

2. Chromium

Chromium is a mineral linked to glucose homeostasis in the body. It increases the activity of the enzyme tyrosine-kinase which increases the uptake of glucose into cells.

Broccoli, brazil nuts, apples, potatoes and lean meats are all very high in chromium!

3. Berberine

Berberine is a phytochemical present in many plants. It has been shown to increase insulin sensitivity through receptor activity, as well as regulating the amount of insulin secreted from the pancreas (in non-type 1 diabetics).

Herbs that contain berberine include barberry, goldenseal, Oregon grape and turmeric.

4. Omega-3 fatty acids

Omega-3 fatty acids have been seen to amplify insulin sensitivity. This may be due to its structural role in cell membranes and insulin receptors. Omega-3 is also vital for brain and eye health, as well as reducing inflammation.

Have 3-4 portions of oily fish per week (salmon, mackerel, anchovies, sardines and herring). Vegetarian sources include 1 tablespoon of chia seeds, flaxseeds and walnuts.

Thank you for reading 4 Nutrients for Insulin Sensitivity! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Insulin Resistance and Inflammation and 5 ways to reduce your risk of getting Type 2 diabetes

Recipes

Thai-style Chicken Meatballs!

10th September 20227th September 2022 christinasmithdd

Here is the full recipe for my Thai chicken meatballs, made with fresh lemon grass and red chilli. The meatballs can be served with noodles, pasta or rice and drizzled with sweet chilli sauce.

This recipe is has great macros which you can see below. Keep reading for the full recipe!

Serves 4

Macros: (chicken meatballs only)

Calories: 233
Carbohydrates: 19g
of which sugars: 7g
Fibre: 1g
Protein: 30g
Fat: 5g

Ingredients:

500g chicken breast mince
1 small red chilli (finely chopped)
1 stalk fresh lemon grass (finely chopped)
5 spring onions (finely chopped)
2 tbsp Thai fish sauce
30g caster sugar
1 tbsp corn flour
4 tbsp fresh coriander (finely chopped)
4 tbsp Thai sweet chilli sauce
Black pepper

Method:

1.Gently heat the sugar and fish sauce in a saucepan. Once the sugar has dissolved, remove from the heat and stir in the lemon grass and red chilli. Let it cool for around 10 minutes.

2. Next, stir the sauce, spring onions, cornflour, coriander and black pepper into the chicken mince.

3. Lightly cover your hands with flour and shape the mixture into balls. Place them on a plate (it should make around 20 meatballs).

4. Put the meatballs in the fridge for around 30 minutes.

5. Next, gently heat some olive oil in a frying pan . Fry the meatballs for around 15 minutes, turning them so they cook evenly.

6. Once the meatballs are cooked, serve them up with your choice of carb, drizzle with sweet chilli sauce and some extra coriander.

7. Next, enjoy 🙂

Thank you for reading my Thai-style Chicken Meatballs! Give it a go, and be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Turkey Burger recipe and Jamie Oliver’s Jerk Chicken Recipe

scrabble tiles surrounded by white flowers on a marbled surface

Diet, Education on Diabetes

The Keto Diet 101

27th August 202225th August 2022 christinasmithdd

The Keto Diet is very popular at the moment, with people trying it for quick weight loss or the management of different diseases.

There is lots to know about this diet so I am writing multiple posts to provide you with everything you need to know!

What is the Keto Diet

The Keto Diet is when fat is the main food group consumed. Roughly 75% of calories consumed are from fat, 20% from protein, and only 5% from carbohydrates.

After a few days of eating keto, our body enters a state called ketosis. Ketosis is when our body is using fat as our main energy source, rather than carbohydrates. We begin to use ketones rather than glucose at a cellular level.

Our body also increases gluconeogeneis, which is when glucose is created from other sources (such as fat and protein).

Most people experience some symptoms for the first few days of eating keto. This can include fatigue, brain fog, cravings and GI symptoms. This is important to know if try eating keto.

Potential benefits

Weight loss – eating keto can cause rapid weight loss. This is because we carry less water when we consume less carbohydrates. Furthermore, the body starts to use up our fat stores for energy.
Increasing brain function – The brain can use ketones more efficiently which can decrease brain fog, fatigue and increase concentration for some people.
Management of some diseases – Research has shown the keto diet can help to manage childhood epilepsy and type 2 diabetes (more to come on this on another post). Some research has also demonstrated benefits in some cancers, but more research is needed for us to know for sure.

Potential cons

Nutritional deficiencies – Removing carbohydrates for a long time can result in B vitamin and fibre deficiency. This can cause problems such as fatigue, brain fog, constipation, some skin conditions and many more.
Increasing ‘bad’ cholesterol – Some people turn to consuming more red meat and processed foods. These foods can increase our LDL cholesterol, potentially increasing the risk of atherosclerosis and heart disease.
Impacting kidney function, bone density and potentially increasing the risk of some cancers – This is also linked to food choices when eating keto. Eating a lot of processed foods and meats can be very detrimental to our health.
It’s hard to follow – It obviously takes a lot of will power to consistently eat keto. It can also limit socialising as most restaurants do not cater for the keto diet.
It’s not for everyone – There are people who swear by it, but not everyone feels the benefits of keto! No diet is a miracle cure for everyone, always remember that.

Before making any drastic decisions about your diet, always talk to a nutritionist and/or doctor. They will help you to weigh the pros and cons, and to ultimately make the best decision for your health.

Thank you for reading my Keto Diet 101, keep an eye out for more posts about this topic! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Diabulimia 101! and Insulin Resistance and Inflammation

Recipes

3 Delicious Summer Dips!

13th August 202212th August 2022 christinasmithdd

Here are 3 delicious dips that are perfect for summer! The red pepper hummus, beetroot guacamole and salsa verde are all super easy to make, and will impress your summer party and BBQ guests!

The macros for all dips are listed below, the red pepper hummus, beetroot guacamole and salsa verde provide different colours and different essential nutrients to keep your diet varied!

Estimated macros per portions:

Red pepper hummus:

Calories: 75
Carbohydrates: 5g
of which sugars: 1g
Fibre: 1.5g
Fat: 5.5g
Protein: 2g

Beetroot guacamole:

Calories: 63
Carbohydrates: 7g
of which sugars: 3g
Fibre: 3g
Fat: 4g
Protein: 2g

Salsa Verde:

Calories: 63
Carbohydrates: 0g
of which sugars: 0g
Fibre: 0g
Fat: 7g
Protein: 0g

Ingredients:

Red pepper hummus:

1 can cooked chickpeas
2 roasted red bell peppers (either jarred or pre-roast them yourself)
60ml tahini
Juice 2 lemons
1 garlic clove
2 tbsp either extra virgin olive oil or sesame oil
1 tsp smoked paprika
2-3 tbsp water
Salt and pepper

Beetroot guacamole:

1 large avocado
80g marinated beetroot
Juice of 1 lime
1 spring onion
5 cherry tomatoes
1 small bunch coriander
Olive oil if needed
Salt and pepper

Salsa Verde:

1 bunch fresh parsley
1 lunch fresh mint
2 tbsp capers
1 garlic clove
2.5 tsp Dijon mustard
1 tbsp apple cider vinegar
120ml extra virgin olive oil

Methods:

Red pepper hummus:

1.Add the tahini and lemon juice to the blender and blitz until it whips.

2. Next, add the oil, garlic, paprika, salt and pepper to the tahini mix. Blend for another 30 seconds.

3. Open, drain and rinse the chickpeas then add half to the blender. Blend for around 1 minute, then add the remaining chickpeas along with the roasted red peppers.

4. Blend for another minute or so, add olive oil to loosen the mixture if necessary.

5. Next, enjoy!

Beetroot guacamole:

1.Scoop the avocado and place in the blender with the coriander, lime juice, tomatoes, spring onion, beetroot, salt and pepper.

2. Blend until smooth, if it is lumpy add some olive oil to add more liquid.

3. Next, enjoy!

Salsa Verde:

1.Put the capers in a bowl and cover with boiling water. Let this sit for 1 minute to remove some excess salt.

2. Next, put the mint, parsley, capers, mustard, olive oil, garlic and apple cider vinegar in a blender. Blitz until roughly chopped and combined.

Thank you for reading my 3 Delicious Summer Dips! Give them all a go, they are delicious! Be sure to subscribe and follow me on Instagram!

If you liked this post be sure to check out my My tasty 5 minute salad and Peri-Peri chicken recipe

Education on Diabetes, Top Tips

The Morning Phenomenon

24th July 202224th July 2022 christinasmithdd

Some people living with diabetes struggle with the morning phenomenon (AKA – high blood sugars in the morning). This can be confusing as we don’t expect our sugars to rise when we are sleeping and not eating.

There are a couple of different causes of the morning phenomenon, so here is everything you need to know, as well as how you can help to prevent it!

Hormones

In the morning the body secretes cortisol and growth hormone. Both hormones cause blood sugar levels to rise to give us enough energy to wake up. Of course people living with diabetes either cannot make insulin, or have insulin resistance. Therefore too much sugar remains in the blood.

Morning spikes can cause fatigue as it interrupts energy delivery, so it is something we really want to prevent.

The best way to combat this is to look at your basal insulin. Take a look at your dose with your doctor and they can help to recommend a different dose, or perhaps a better time to take your basal insulin.

Waning insulin

Another cause of the morning phenomenon is not having enough insulin in your blood to last the whole night. Of course this will result with higher sugar levels.

Again, taking a look at your basal insulin is the best place to start. If you take your basal in the morning it may not last until the following morning. You and your team may decide to increase your basal dose, or even consider basal splitting. This is when you take the basal in divided doses so you have enough background insulin 24/7.

The Somogyi effect

The Somogyi effect is when a low blood sugar in the night causes a rebound high blood sugar. The body is overcompensating for the low blood sugar, and releases too much sugar into the blood.

The best way to prevent the Somogyi effect is to prevent the hypo in the first place. So make sure you eat enough carbs with your evening meal and try to limit exercise late at night. Always check your sugars before going to sleep, and I advise having a snack if you are below 5.0mmol/L.

My final tip is to have a portioned hypo snack by your bedside. This will prevent you over-treating a hypo during the night.

Thank you for reading the Morning Phenomenon, I hope this was useful! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Exam stress and sugar levels and Summer travelling tips

Recipes

Healthy Cheesecake Recipe!

16th July 20226th July 2022 christinasmithdd

Here is my healthy cheesecake recipe which is the perfect summer dessert! Be sure to give this super easy recipe a go!

Serves 14

Macros:

Calories: 296
Carbohydrates: 21g
of which sugars: 8.5g
Fibre: 1.3g
Protein: 3.5g
Fat: 19g

Ingredients:

250g GF Nairn’s chocolate chip biscuits
100g coconut oil
2 tsp vanilla essence
400g mascarpone cream cheese
200g greek yogurt
250g Oatly whippable creamy oat
5 tablespoons organic honey
Strawberries for the top

Method:

1.Use coconut oil to grease the bottom of you1r loose-bottom tin. Next, place the Nairn’s biscuits and pulse until they resemble crumbs.

2. Pour the crumbs into a bowl with the melted coconut oil and stir until combined. Tip this mixture into the tin and use a spoon to press it down to form a firm base layer.

3. Next, place the cream cheese, yogurt, vanilla and honey into a bowl and beat with an electric mixer until smooth. Add the whippable creamy oat and continue beating the mixture until it is combined and smooth.

4. Pour the mixture on top of the base and smooth over with a spoon.

5. Chop up the strawberries and decorate the top of the cheesecake.

6. Leave the cheesecake to set for at least 6 hours (overnight is ideal!)

7. Next, enjoy! 🙂

Thank you for reading my Healthy cheesecake recipe! Be sure to subscribe and follow us on Instagram!

If you liked this post, be sure to check out my Strawberry jam cake recipe and my Apple and Blackberry Crumble

strong shirtless sportsman jogging on bright day

Education on Diabetes, Fitness

Cardio and sugar levels

25th June 202225th June 2022 christinasmithdd

Cardio based workouts can be really difficult when living with type 1 diabetes, particularly when you are new to this type of exercise.

Here is some useful information and my tips on how to exercise safely.

What to expect

Aerobic exercise tends to be less intense with a longer duration. Examples include walking, running, cycling and swimming.

Due to the nature of cardio, it can result in sudden sugar level drops and hypo’s. Therefore, we need to use different tactics when managing glucose levels.

*If you are vigorously exercising a muscle group that you have recently injected in, this can cause rapid insulin absorption and very rapid hypo’s. This is a useful tip to consider when preparing to exercise.

Preventing and dealing with drops

1. Check sugar levels before – this allows you to predict and correct hypo’s before they happen. Use your own judgement as to whether you need a snack – remember you know your diabetes best! If you are under 4.5mmol/L I would suggest waiting until your levels come up a bit before starting.

2. Check during your workout – For most people 25-30 minutes of moderate exercise can cause blood sugar to lower. Therefore I would recommend checking every 15-20 minutes, or more frequently if you are exercising at a higher intensity.

3. Carry a snack at all times – Being prepared is vital to prevent hypo’s during your workout. I like to carry juice shots or oat bars when I am walking or running. This means I can quickly correct my sugars before they get too low, and it means I can continue with my workout.

4. Keep an eye out for delayed hypo’s – blood sugar levels can drop for up to 48 hours after a cardio based workout. Therefore it is essential you eat enough carbs and think about adjusting subsequent insulin doses to prevent this. Again, always keep a snack with you and beside the bed in case you need it during the night.

This pretty much sums up the importance of continuous glucose monitoring, especially when working with cardio workouts.

It will get better with experience

The more you repeat cardio based activity, the more experience you gain. Trial and error allows us to see sugar level trends which makes sugar level prediction easier in the future.

Don’t give up, it is worth finding what insulin ratios, exercise types and snacks work best for you!

Thank you for reading Cardio and type 1 diabetes! I hope this helps, be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Bulking with type 1 diabetes and Tips on losing weight with diabetes

Recipes

Jamie Oliver’s Jerk Chicken Recipe

18th June 202218th June 2022 christinasmithdd

Here is Jamie Oliver’s Jerk Chicken recipe, it is delicious and perfect for the summer season. If you like fresh, spicy and zingy dishes, this is perfect for you.

Serves 4

Macros: (approx)

Calories: 673
Carbohydrates: 86g
of which sugars: 16g
Fibre: 6g
Protein: 53g
Fat: 13g

Ingredients:

Chicken

4 chicken breasts
tablespoon runny honey
a few sprigs of fresh rosemary
a few sprigs of fresh coriander
1 tbsp extra virgin olive oil

Rice and beans

2 spring onions
1 cinnamon stick
250g long-grain rice
600ml organic chicken stock
400g carton of black beans

Jerk sauce

4 spring onions
a small bunch of fresh thyme
3 fresh bay leaves
1 tsp ground cloves
2 tsp ground nutmeg
1 tsp ground allspice
6 tablespoons golden rum
6 tablespoons white wine vinegar
1 tablespoon runny honey
1 Scotch bonnet chilli
4 cloves of garlic
1 tbsp extra virgin olive oil

Yogurt

250g pot of natural yoghurt
a few sprigs of fresh coriander
1 lime

Method:

1. TO START – Get all your ingredients and equipment ready. Fill and boil the kettle. Put a large griddle pan and a large saucepan on a high heat. Turn the oven on to 220°C/425°F/gas 7.

2. CHICKEN – Put the chicken breasts on a plastic board and halve each one, leaving them joined at the top of the breast. Drizzle with olive oil, sprinkle with salt & pepper, then rub all over both sides of the chicken. Put into the hot griddle pan, skin side down, and leave to cook. Clear away the board and wash the knife and your hands.

3. CORN – Put the corn into the saucepan with a good pinch of salt and cover with boiling water. Put the lid on.

4. JERK SAUCE – Trim and roughly chop the onions and put into the blender with the leaves from most of the bunch of thyme, 3 bay leaves (stalks removed), ground cloves, nutmeg and allspice, 6 tablespoons each of rum and vinegar, 1 tablespoon of honey and 2 teaspoons of salt. Remove the stalks and seeds from the chilli and add the chilli to the blender, then quickly crush in 4 unpeeled cloves of garlic and blitz with the lid on until you have a really smooth paste. Add a drizzle of extra virgin olive oil to loosen, if needed.

5. CHICKEN – The undersides should be golden now, so turn the chicken over. Pour the jerk sauce into a snug-fitting baking dish and use tongs to lay the chicken on top, skin side up. Drizzle over 1 tablespoon of runny honey and scatter over a few sprigs of rosemary and the remaining thyme sprigs. Put on the top shelf of the oven and cook for 15 minutes, or until cooked through. Carefully pour away the oil from the griddle pan and wipe clean with kitchen paper, then put back on a high heat.

6. RICE & BEANS – Put a large wide saucepan with a lid on a medium heat. Trim and finely slice the spring onions and put in the saucepan with the cinnamon stick, a good lug of olive oil and a big pinch of salt & pepper. Stir and let soften for a minute or so, then add the rice and chicken stock. Drain and rinse the beans, then add to the pan. Stir gently. Bring to the boil, then reduce to a medium heat. Pop the lid on and leave for 12 minutes.

7. YOGHURT – Tip the yoghurt into a small serving bowl. Finely chop a few sprigs of coriander and add to the bowl with a pinch of salt and a good lug of extra virgin olive oil. Finely grate over the zest of 1/2 the lime and squeeze in the juice. Stir in, then take to the table with the other lime half for squeezing over.

8. CORN – Use tongs to move the corn to the hot griddle pan and drizzle over a little olive oil. Cook and turn frequently until charred. Once ready, put on a platter and take to the table.

9. RICE & BEANS – Take the lid off the rice after 12 minutes and give it a stir. All the liquid should have been absorbed. Taste and correct the seasoning if need be, then take to the table.

10. TO SERVE – Take the chicken out of the oven, sprinkle over some coriander leaves and take straight to the table. When serving, spoon over the jerk sauce from the bottom of the baking dish.

Thank you for reading Jamie Oliver’s Jerk Chicken Recipe! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Peri-Peri chicken recipe and Turkey Burger recipe