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Travelling with diabetes: Create memories, not stress

Guest article by Phyllisa Deroze. Travelling is my favourite hobby. As a kid, I treasured my family's summer trips, driving to visit relatives. I fell in love with travelling because it gave me opportunities to see new places, try different foods and create memorable moments. As a college student, I spent hours on the internet planning trips to places that I couldn't afford to visit in real life. Today, I'm fortunate to travel several times a year and I have visited more than ten countries since being diagnosed with diabetes.   It was scary at first. When I was newly diagnosed, diabetes management seemed...

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lady drinks soda with a straw

Sugary Drinks: Not So Sweet After All

The World Health Organization recommends reducing sugar intake to 10% of daily energy intake—in other words, 200 of the 2,000 calories that you consume in the day, or 50 g of sugar. And lowering that percentage to 5%, or 25 g, would be even healthier. That’s barely 6 teaspoons a day! One thing you quickly learn when living with diabetes is that sugar is everywhere. Keeping a close watch on what you eat is fine, but applying the same vigilance to what you drink is just as important. Soft drinks, for example, are like little calorie bombs. Each can has about 150 calories and 40 g of carbohydrates, or 10...

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iced tea glass in front of a pool

Give Some Sparkle To That Water

At the cottage, on the beach or during an evening with friends, it’s nice to keep a glass in hand without worrying about your blood sugar rising with your alcohol level. Drinking water is an excellent plan, but why not tickle your taste buds at the same time? Iced tea Commercial iced teas are often loaded with sugar, but homemade tea infusions, hot or cold, are simple, economical and low-calorie! Hot infusions You can infuse your tea as usual for a few minutes (in 65°C water for green tea, 80°C for oolong tea or 95°C for black tea), then leave it...

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Man sitting outside with smartphone

Hyperglycemia

When there isn’t enough insulin in your body, or when the hormone becomes ineffective, your cells are unable to use the available glucose, which then builds up in the blood. Hyperglycemia occurs when glucose levels rise above target values, i.e.: Over 7 mmol/L fasting or before a meal Over 10 mmol/L two hours after a meal Chronic hyperglycemia is what causes the long-term complications of diabetes such as blood vessel and nerve damage, blindness and kidney failure. Signs Fatigue or drowsiness ...

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a plate with an apple and a measure band

Too Good To Be True

“Lose 15 pounds in 15 days!” “Burn calories just by sitting!” “Discover the marvellous superpowers of the magical Malaysian Meme Beans!” You’ve probably heard promises like that before. The idea of losing weight effortlessly sounds great, but what’s the truth of it? Miracle diets, shock diets and company Extreme diets promise drastic and rapid weight loss using severe calorie deficits and dietary restrictions. Of course you’ll shed pounds like crazy if all you have is smoothies or cabbage soup. But in the end, it’ll only harm your health—and, yes, your weight. Your body is pretty clever....

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Dark chocolate bark—a (slightly) healthier holiday indulgence

Don't get us wrong—even though it's rich in antioxidants, dark chocolate isn't exactly a health food. However, because it packs huge flavor into a small serving, you can get that satisfying sweetness you crave without digging deep into the cookie jar. This version uses Christmas colors, but you can substitute any nuts or dried fruit you prefer. Dark Chocolate Bark Ingredients (makes about 25 servings of 20 grams of chocolate each) 500 grams dark chocolate, chopped (about 70% cocoa) 1 cup roasted, salted pistachios, coarsely chopped 1 cup dried cranberries, coarsely chopped...

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A Stockpile Of Snacks

There’s only one defense against the siren call of fast food restaurants when you need to eat something: be prepared!Lunch ideas  Low-sodium vegetable or minestrone soup  Veggie chili  Tuna salad with low-fat mayonnaise, diced celery, lemon juice and peppercorns in a whole wheat tortilla  Whole wheat pita with turkey, hummus, dried tomatoes, feta cheese and spinach  Quinoa salad with red beans, broccoli, coloured pepper and carrot dice. Add some roasted almonds and have a fruit for dessert. ​Low-carb snacks...

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A trio of healthy paninis

Colourful, Flavourful, Wonderful

Do you find your lunchbox uninspiring? Are you fed up with the sad ham, cheese and lettuce sandwich and its carroty escort? Here are some tips to put a bit of delight back in your little airtights. Basically Save yourself some stress in the morning by preparing your lunch the day before, at the same time as dinner or right afterwards. For example, you can set aside an extra serving of your evening meal to have for lunch the next day. That way, you’ll be less tempted to resort to the quick fixes of store-bought meals or fast food restaurants! The reason why those easy solutions are less than...

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Can there truly be a "healthy chocolate cake?" We think so.

With diabetes, there's nothing you can't eat. It's all about moderation. Still, if you can reduce the fat while boosting the nutrients in a food without noticing the difference—or even improving on the result—that's a huge win. In this recipe, believe it or not (believe it!), beets add moisture without extra fat, and no one will be the wiser. It's so good, it doesn't even need icing! Chocolate Beet Cake Ingredients (serves 16) 3-4 medium beets 4 oz unsweetened chocolate, chopped 1 cup vegetable oil, divided 3 large eggs 1 3/4 cups sugar 2 tsp...

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