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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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Healthy new year! 5 steps to getting back into your routine.

What healthy habits went out your window over the holidays? Portion control? Enough sleep? Getting your steps? The entire vegetable category? It's easy to wake up in January and realize that your routine isn't quite a routine anymore. So how can you get back on track? 1. Give up the guilt. You may have eaten too much, tested too infrequently or chosen eggnog over the treadmill. But that's in the past. Be glad you enjoyed the holidays, then let it go and look forward.2. Go to bed early. Give yourself the extra energy it often takes to get out of a slump.3. Clear...

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Springtime is the perfect "lower your A1C" time

If your healthcare provider has talked to you about reducing your A1C test result, or you want to make some improvements to your diabetes care, this is the ideal time to get started. After all, warmer weather makes it easier to get outside and get active, fresh foods are easier to come by, and the sunshine may help you feel like you can conquer anything. 7% vs. 7.0 mmol/L First, let's be clear on what your A1C result means. It can be a little confusing, as the A1C is a percentage, rather than a direct measurement of the glucose in your blood. Your regular blood sugar checks tell you the amount of...

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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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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 food choice is a “healthy” option. While it may have a high level...

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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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The incredible, unbelievable value of having a friend with diabetes.

Guest article by Christel Oerum. Have you ever imagined having a best friend who also lives with diabetes? How wonderful it would be to meet the perfect "diabuddy" who truly understands what it means to live with diabetes and relates to what you deal with every day. They wouldn't have to guess at what you're thinking—they'd know because it's their life, too. The fact is—you are not alone. There are so many of us living with diabetes around the world. If you're open to it and willing to share your experience with others, the chance of meeting another person with diabetes is pretty high. But it means you can't keep...

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Sleeping better for people living with diabetes: Tips for your mind and body

Sleep is a fundamental need for the body. It affects emotional well-being, cognitive function, daytime performance and physical health. Poor sleep quality can influence weight, appetite and mental health, and has been associated with obesity, diabetes, hypertension and cardiovascular disease risk. It can also affect your body's sensitivity to insulin.1 For most adults, 7 to 9 hours of sleep is thought to be optimal, whereas a child can require between 8 and 15 hours of sleep each day.1 If you aren't getting the sleep you need, some causes may be caffeine or alcohol consumption, diet, electronic media...

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9 diabetes etiquette tips for people who don't have diabetes

People living with diabetes often come across others who want to share their own views, or what they believe they've learned about how to manage the condition, and it doesn't always help. That's why we've created this list of diabetes tips for those who haven't been diagnosed. The bottom line? Diabetes is hard work and managing it is different for every individual. Enjoy these 9 tips to better support a friend or loved one living with diabetes. 1. Acknowledge that you don't know best. You may know something, but it's likely to be less than the person living with diabetes and...

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