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What Is Resistance Training—and Why You Should Care?

Guest article by Christel Oerum, DiabetesStrong.com. I absolutely love resistance training! I love how empowered it makes me feel and how it helps me manage my diabetes.   Resistance training simply means that you put your muscles to work—building strength by using your body weight, resistance bands or weights. The beauty of all of these options is that resistance training doesn't have to happen in a gym and you don't need a lot of expensive equipment.   I find it so empowering because I love seeing myself get physically stronger week by week, and it is immensely satisfying to be...

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A cauliflower

Whole Roasted Cauliflower

A smart, showstopping Thanksgiving side dish—whole roasted cauliflower your way Thanksgiving is all about the harvest, so why not make veggies the center of attention? This is the best roasted cauliflower recipe we've found—you can make it your own with nearly any flavors that complement the rest of your meal (even maple, although there may be enough of that already on the table). Prep is super simple and roasting brings out cauliflower's natural sweetness, making this recipe a winner. Do two or three for a crowd—they'll look quite impressive on a buffet.   Ingredients...

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Two things we love about the updated Canadian food guide (and a yummy recipe)

Drink water. Eat more fruits, vegetables and whole grains. Cut saturated fat. Avoid processed foods. The new Canadian food guide (updated for the first time in about ten years) is simple and doesn't include a lot of surprises. Two pieces of advice, however, stand out:   Include more plant-based proteins. Meat and dairy, while still part of the picture, have a less prominent role than in years past. Proteins from soy, nuts and pulses or beans can provide more fiber and less fat while helping to meet your nutritional needs.1    ...

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Sweet Surprises

People with diabetes often receive books, warnings and tips from healthcare professionals and dieticians about the importance of watching and counting carbohydrates (carbs). Carbs ARE important for people with diabetes—but they shouldn’t be the only factor in your food choices. What about sugar? Fat? Sodium? Cholesterol? Beneficial things like fiber, protein, vitamins and minerals? Limiting foods high in sugar and carbs is a great start, but it doesn’t guarantee the best food choice every time. Sometimes clever food packaging and “image specialists” can convince consumers a...

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Finding Fats in Foods

If someone wanted to cut unnecessary fat from their diet, you might suggest they try eating soup and a sandwich for lunch, eating more salads and choosing desserts that are low in saturated fat. Sounds like a good plan, right?   Unfortunately, it’s not quite that simple. The fact is, saturated fats and trans fats are lurking in many foods that seem healthy. Here are a few examples:   Salad dressing. All those crisp, delicious vegetables are great for you—high in vitamins, minerals and fibre. But at 20 grams of fat per tablespoon, full-fat dressing can...

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Pros and cons of going vegetarian with diabetes

Have you noticed more veggie-meat options at your grocery store or favourite restaurants lately? Dairy-free cheese, meatless sausages and plant-based burgers are just a few tasty vegetarian selections that even meat eaters can enjoy. Even fast-food restaurant has a selection of meat-free burgers that's too good to pass up. Nearly 10% of Canadians have cut meat out of their diets1—people choose to adopt a vegetarian lifestyle for a variety of reasons. Some want to lose weight, some care about animals, and others do it to support their health or the environment. For people with diabetes, a vegetarian lifestyle can...

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Handy Guide to Portion Control

Many people with diabetes learn how to count carbohydrates in order to manage blood sugar, and others are asked to watch their weight. But one of the easiest ways to miscount carbs or calories is by underestimating portion sizes, so here are a few handy tips. Measure now, feel good later Using a food scale and measuring cups can save you a lot of worry. This way, you'll know that you had a half-cup of brown rice with 22 carbs and 100 calories,1 instead of "about" that much and "20-ish carbs/100-ish calories." Over the course of a day, small inaccuracies can add up....

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Chocolate, peanut, whipped-cream cake

Call it a cake, cream pie or layered dessert, your friends and family will call it delicious. Easy enough for a family dinner or impressive on a holiday table, this recipe calls for coconut sugar in place of refined white sugar for a more complex flavour and a lower glycemic index (35 compared to 60), so it may not spike your blood sugar quite as high as table sugar.1 Ingredients (Serves 8) Peanut base 1-1/4 cups salted peanuts 3 egg whites (save the yolks for the chocolate cream) 1-1/4 cups coconut sugar Chocolate filling...

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The sugar thieves

Do you know any sugar thieves? Those well-meaning people who steal your real sugar and replace it with stevia, saccharin or other substitutes? I think about one holiday celebration a few years ago. There was a table filled with pies, cakes and bars straight out of Willy Wonka's dream. The smell alone made my mouth water. Next to that table was a smaller one with sugar-free apple pie and gummy bears, just for me. While it was extremely thoughtful and considerate of my diabetes, well, YUCK! I choked down a few forkfuls and watched the others enjoy their desserts. It's been over a decade since the experts...

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