Cooking Through Life: Valentine’s Day Treat Cheat Guide!

We LOVE treats and sweets, but understand the anxiety that can often come with them! To ensure you enjoy all of the yumminess of Valentine’s Day, without all of the guilt and blood glucose spikes, we have a list of our favorite yummy, healthy brands and recipes, below!

Feel free to send us your favorite sweets, at contact@lyfebulb.com!

  1. Be Mixed:

Be Mixed is one of FAVORITE’S (for many reasons)!

Be Mixed is an all-natural, zero-calorie, sugar-free cocktail mixer. These are great when you are wanting a fun drink, and sick of vodka sodas! 

  1. KNOW Foods

KNOW Foods should be on your list of healthy guilt-free treats, if they aren’t already! Because KNOW uses a sweetener known to have ZERO glycemic effect, Allulose, you can eat the cookies, cakes, muffins, waffles, pastas, and bread, WITHOUT THE GUILT!

Where to buy: KNOWFoods.com, Amazon, & Specialty Grocery Stores

  1. 3. Eating Evolved:

Vegan? Paleo? Peanut Allergy? Well, Eating Evolved’s yummy chocolates and coconut butter cups are my personal favorite dessert (or breakfast)! Eating Evolved’s Sea Salt Caramel Coconut butter Cups are my personal favorite, and an (almost) insulin-free treat!

Where to buy: Whole Foods, Specialty Grocery Stores, eatingevolved.com

  1. Lily’s Sugar Free Chocolate Bars and Baking Chips

Lily’s Chocolates are sweetened with stevia which means CHOCOLATE WITHOUT GUILT!

The baking chips are my favorite to throw in gluten free cookies, or eat by the handful!

  1. Last but not least… MAKE YOUR OWN!

There are so many incredible healthy desserts, that are fun to make for a date night! Here are our top yummy, healthy dessert recipes:

https://www.unconventionalbaker.com/recipes/gluten-free-vegan-raw-strawberry-cheesecake/

http://rachlmansfield.com/paleo-chocolate-chip-cookie-cake/

https://beamingbaker.com/no-bake-paleo-chocolate-almond-butter-bars-4-ingredient-vegan-gluten-free-paleo-dairy-free/

https://beamingbaker.com/paleo-chocolate-almond-butter-fudge-cups-vegan-3-ingredient-gluten-free-paleo-dairy-free/

https://sweetandsavorymeals.com/paleo-coconut-crack-bars-vegan-no-bake/

https://www.bakerita.com/no-bake-lemon-bars-gluten-free-paleo-vegan/

 

*LIFE HACK: experiment! I use the Lakanto Maple Syrup in many recipes to replace maple syrup and create a sugar free dessert!

Try subbing stevia, coconut sugar, or Swerve (1:1 table sugar stevia mix), to make yummy, insulin-free treats! I also LOVE vegan ice cream, and love making my own, out of coconut milk, or even just frozen bananas!

 

Real Talk With Dave: Diabetes is NOT a Diet

When first diagnosed, it may seem as though you are on a diet that is going to restrict you from eating what you once loved. But that is not the case what so ever! On the day when Diabetes comes crashing into your life and presents itself as the worst thing yet, one may feel confused as to what this disease is like and how certain foods will affect you and your daily routine.

When I was first diagnosed back in 2008, I remember feeling scared to eat because what was once an easy thing to do completely turned into a complicated challenge in which I had to measure all my food, eat a balanced meal with the proper nutrients, and calculate the carb and insulin ratios. Before I was diagnosed, I remember having the biggest sweet tooth out there and when the day of my diagnosis came, I felt like that was instantly taken away from me, all to realize that wasn’t the case, at all.

I know that after going to the Endocrinologist for years, they tend to lecture you and make you feel that you should always be eating the proper foods, but every now and then, a cheat day is necessary in order to live a happy (and healthy) lifestyle. If not, burnout can happen from trying to eat all the right foods all the time. I’m not saying that you shouldn’t care for your diet and watch what you eat, but remember, Type 1 Diabetes is most commonly found in children, teens, and young adults who every now and then just need a cheat day or some time to not feel deprived of the foods they once ate freely. Yes, you do need to be as healthy as possible to avoid Diabetic complications later in life, you just need to find balance between your diet and exercise pattern. When you do, you can eat what you like, along with a healthy diet that is best of you.

I went through a stage in my life in which I chose the path of a crash diet in which I would not even touch foods that were high in sugar or where unhealthy and processed. I was a little too careful with my diet and was missing the big picture. I remember at one point, I had it with this diet and missed eating the foods that I used to eat. After some reconsideration, I though to myself how I can still choose to live a happy and healthy lifestyle, all while eating “junk food” in moderation from time to time, as well as not worrying too much on how my numbers were and trying to make them perfect. That wasn’t living.

And I wanted to live, not for the future, but for the present.

I wanted to enjoy each day without living in fear of trying to eat the right foods and have, what I thought were, perfect blood sugars. Yeah I was healthy, but I wasn’t all that happy.

Every now and then you come to a point where you will have to decide what type of lifestyle you truly want, depending on your personality and current situation. Diabetes can be tough when you try and over plan and set limits to yourself. Finding a common balance between what you eat and how it affects you can help when trying to regulate your Diabetes as a whole. It is a lot of work and there will be periods of time in which it is mostly trial and error by simply seeing what works best with your blood sugars, but when you finally feel as though you have figured it out, it will truly feel amazing! You can do it all, eat what you want, not restrict yourself all the time, but just eat in moderation the foods that may not be the stereotypical diet for a Diabetic.

So go ahead, eat that ice cream. And enjoy it. Because even with T1D, you CAN eat ice cream.

Live well,

Dave

5 Food Panaceas For Diabetes That Amaze You

The most decisive measure to be safe and secure from all kind of diseases is the intake of healthy foods. A healthy diet not only provides you with the essential nutrients, vitamins, minerals, and fiber but also it keeps you protected against various diseases and conditions such as diabetes, stroke, heart diseases, and cancer. The diabetic patients usually search for meal plans that consist of food that has balanced insulin levels. The perfect meal plans help diabetic patients to maintain their blood glucose levels, blood pressure, and cholesterol levels.

There are various foods that contain a high amount of nutrients and low-glycemic load that is flawless for the diabetic patients. Intake of healthy food can help patients to improve their conditions without medications.

The healthy lifestyle changes and certain healthy foods help in managing blood glucose levels of the people diagnosed with diabetes. Foods that contain healthy fats, low glycemic levels, the protein of high quality, natural sweeteners, and low glycemic fruits are extremely helpful for the diabetic patients because it protects them by reducing the risk of complications related to diabetes.

Here are some food ideas enlisted below that can help the diabetic patients to reduce their complications.

  1. Leafy Green Vegetables
Image source: http://www.livestrong.com

Higher consumption of leafy green vegetables, cruciferous vegetables, and other green vegetables are the essential foods for the prevention of diabetes. The leafy green vegetables such as spinach, kale, and collard consist of lower levels of calories and carbohydrates, therefore, it is an optimum choice for reducing the risks related to diabetes.

Also, broccoli is considered as an anti-diabetic food. Broccoli consists of a compound called sulforaphane that improves the blood sugar levels. Green vegetables are usually associated with lower levels of HbA1c. Therefore, incorporating a handful of leafy green vegetables into your dishes such as in falafel can be very helpful. You can have this healthy falafel at Falafel Operation Dubai.

2. Nuts

Image source: https://www.drfuhrman.com

Nuts are considered for efficiently preventing the development of insulin resistance because they consist of lower levels of glycemic load. Nuts including almonds, walnuts, cashews, and pistachios are a great source for preventing high cholesterol, diabetes, and glucose intolerance.

Also, the walnuts consist of alpha-linolenic acid, L-arginine, vitamin E, fiber, and omega 3 fatty acids that have anti-diabetic, anti-cholesterol, and anti-inflammatory properties. Almonds, pecans, and walnuts also consist of healthy fat and help to lower the levels of bad cholesterol because they consist of unsaturated fats.

Nuts consist of all the essential vitamins and minerals that are required for the healthy body including, manganese, phosphorus, iron, chromium, potassium, magnesium, and calcium. Therefore, it is important to incorporate nuts into your healthy diet in order to prevent diabetes.

3. Sweet Potatoes

Image source: http://lcmhealthnews.org

Sweet potatoes are a great option for the diabetic patients because it is packed with all the essential nutrients. Sweet potatoes consist of the protein of high quality similar to the eggs. It also consists of low carbohydrate content that is perfect for the diabetic patients. It consists of high level of carotenoids and is filled with vitamin E, fiber, vitamin C, and copper.

Also, it is much lower on the glycemic index scale, therefore, it is great for the diabetic patients because it helps in maintaining the blood sugar levels of the body. Moreover, it consists of sufficient amount of dietary fiber that further helps in balancing the blood sugar levels.

Therefore, sweet potatoes are considered a superfood for the diabetic patients because it helps in stabilizing the blood sugar levels by reducing the insulin resistance and also, it reduces the levels of bad cholesterol present in the body.

4. Fish

Image source: https://www.sportsandspinalphysio.com.au

Fish is considered to maintain the blood sugar levels of the body because it does not contain any carbohydrates. Fish consists of the protein of high quality. Also, it consists of adequate amounts of healthy unsaturated fats.

Fish is considered best for the diabetic patients because there is an absence of unhealthy unsaturated fats, cholesterol, and trans fat. Fish falafel from street food Dubai is the greatest source of omega-3 fatty acids that is considered healthy for the heart and also helps in reducing the complications related to diabetes.

The fishes that consist of high levels of omega-3 fatty acids includes salmon, mackerel, trout, Albacore tuna, and herring. Also, fishes help in elevating the levels of good cholesterol in the body.

5. Blueberries

Image source: http://diabetes-mellitus-info.com

Blueberries are considered to lower the risk of diabetes because they are rich in flavonoids. The intake of blueberries results in reducing the insulin resistance and improves the sensitivity of insulin.

Blueberries manage the blood sugar levels by increasing the production of energy through the processing of glucose which helps in fighting against Type -2 diabetes (Reference: http://www.livestrong.com). It reduces the incidence of diabetes efficiently because the blueberries are low on the glycemic index scale. Blueberries consist of all the healthy components such as phytochemicals, fiber, and antioxidants, therefore, it is considered a great option for the diabetic patients.

The 8 best healthy food delivery services in the UK

Springbox

I'm supplementing my twice daily frozen meals from Springbox.me with an egg breakfast and protein rich evening meal.
Springbox provides delicious frozen meals – I’m supplementing my twice daily frozen meals from Springbox.me with an egg breakfast and protein rich evening meal.

What’s the deal? Springbox is a keep-it-simple food delivery service with nutritious and balanced meals cooked by Michelin-star chefs best used as a healthy back-up option to fill in the gaps when you can’t be bothered to cook.

Where do they deliver? Springbox delivers to the whole of the UK.

How good is the food? The meals are consistent and well prepared, there’s plenty of variety in the menu and the ingredients are of a high quality. It’s worth remembering that this is a frozen food delivery service – if you’re looking for refrigerated delivery services look elsewhere – but if you need the convenience of frozen food which you can reheat whenever you like, you can’t go wrong with Springbox.

How healthy do you feel? We were using Springbox to try and lose weight, and we achieved over a stone of weight loss over three months in part thanks to the Springbox meals. It’s very useful having a healthy, filling meal available at all times so you don’t stray.

How much does it cost? Springbox meals range between about £6 and £9 per meal depending on how many you order and how regularly you pay.

Who does Springbox work for? If you’ve already got a healthy diet, cook your own meals regularly, or eat out often, Springbox is a great supplementary option to fill in the gaps when you can’t be bothered to cook.

The Pure Package

What’s the deal? The gourmet cousin of the delivered-to-your-door diet plan family. A variety of menus are available for a variety of goals, including weight loss, training support, detoxes and a “Japanese Body Boost”. Not sure which one is for you? The Pure Package also provide an individual consultation with a nutritionist to tailor your diet to your exact needs.

Where do they deliver? The Pure Package is London based only, with a few postcodes outside the M25 also included. Give them a call if you’re not sure.

How good is the food? As advised by the nutritionist, we tested out the Paleo Inspired diet plan, nutrient dense and low carb. In general, the meals are excellent. The crayfish, red pepper, cauliflower rice and coriander salad was packed full of crayfish, which soothed a carb-fiend’s shock at finding that the cauliflower rice wasn’t actually rice. The dinners are also fabulous, generous portions packed full of veggies and meat – all the good stuff, no filler. The portions are a little smaller on the breakfast which was surprising, but a good snacking selection makes up for it. The sugar snap peas came with an artichoke and bean dip that we could have eaten by the spoonful, and the package is worth it just for your weekly dose of a quite ridiculously fantastic chocolate mousse.

How healthy do you feel? Pretty clean and lean. A little more peckish on some days than others – craving carves at 3pm on one day, but not feeling the need to eat the afternoon snack on the next. Given a little more time, however, I’d guess that the nutritionist had got it just right as I felt considerably less bloated by the end of the third day and with a tad more energy.

How much does it cost? A fair amount. A full programme (breakfast, lunch and dinner) for 10 days comes out at £44.95 per day. Whack the order up to 90 days and you’re looking at £35.95 per day.

Who does The Pure Package work for? Nutrition conscious folk – or those with tricky dietary requirements – looking for a completely personal (and tasty) dietary overhaul.

Mindful Chef

What’s the deal? Mindful Chef is from the Do-It-Yourself vein of food delivery services, but with a healthy twist. Recipes and all their constituent ingredients are delivered to your door, with options for 1 person, 2 person or 4 person bundles available. The good-for-you touch? All recipes are gluten free and skip the refined carbs like pasta, bread and white rice.

Where do they deliver? Nationwide, including Scotland, every Monday between 9am and 5pm (the cool bag is designed to keep your food cool for up to 36 hours, if you’re lacking a fridge at work). Sunday delivery between 3pm and 8pm is available for those within the M25.

How good is the food? For budding chefs who want half the work done for them, or seasoned cooks who are just looking for a little bit of ease, Mindful Chef has it covered. Eating out of a little black plastic tray can lose its novelty after a while: home-cooked food just tastes better. “Not with my cooking”, you say? If your culinary skills are lacking, Mindful Chef recipes are about as fool proof as they come, with all the herbs and spices measured out for you for perfect flavour. With 253 seriously good recipes on rotation, you’re not going to get bored any time soon.

How much does it cost? £9 per portion for a 1 person box, £7 per portion for a 2 person box and £6 per portion for a 4 person box.

How healthy do you feel? Your portion control will be on point as Mindful Chef only sends exactly as much as you need per meal (no wastage either). The produce is, as you can expect, as…

10 foods that can help prevent diabetes

Diabetes is an epidemic in the United States, with about 29 million people who have it, another 8 million who are undiagnosed and 86 million who are considered pre-diabetic, according to the American Diabetes Association.

Type 2 diabetes, the most common form, is a disease in which the body’s cells don’t use insulin properly. At first, the pancreas makes more insulin to get glucose into the cells, but over time, the pancreas can’t make enough to keep blood glucose levels normal and the result is type 2 diabetes.

Type 2 diabetes increases a person’s risk for several health conditions including high blood pressure, heart disease and stroke. It’s also responsible for as many as 12 percent of deaths in the U.S., three times higher than previous estimates, a January 2017 study in the journal PLOS ONE found.

Although genetics can increase your chances of developing type 2 diabetes, both diet and exercise also play a big role.

In fact, people with pre-diabetes who lost just 5 to 7 percent of their body weight reduced their risk by 54 percent, a study out of John Hopkins in July 2013 found.

Here, experts weigh in with 10 foods that balance your blood sugar and can prevent diabetes:

1. Apples
You might think fruit is off the menu because of its sugar content, but fruit is filled with vitamins and nutrients that can help ward off diabetes.

Apples are one of the best fruits you can eat because they’re rich in quercetin, a plant pigment. Quercetin helps the body secrete insulin more efficiently and wards off insulin resistance, which occurs when the body has to make more and more insulin to help glucose enter the cells. Insulin resistance is the hallmark characteristic of type 2 diabetes.

“It’s filled with antioxidants, and also there’s fiber in the fruit that naturally slows the digestion of the sugars,” Karen Ansel, a registered dietitian nutritionist in Syosset, New York, and author of “Healing Superfoods for Anti-Aging,” told Fox News.

But be sure to eat apples with the skin because this park of the fruit has six times more quercetin than its flesh.

2. Yogurt
Eating a serving of yogurt every day can cut your risk for type 2 diabetes by 18 percent, a November 2014 study out of the Harvard School of Public Health found.

Although it’s not clear whether that’s because yogurt has probiotics, one thing is for sure: The snack, especially the Greek variety, is high in protein, which makes you feel satiated and prevents large blood sugar spikes, Marina Chaparro, a spokeswoman for the Academy of Nutrition and Dietetics (AND), and a certified diabetes educator in Miami, Florida, told Fox News.

A New Lyfebulb Favorite: Le Coucou in Nolita

Last Tuesday, Karin and I had the pleasure of trying one of New York’s “hottest” restaurants: Le Coucou. We made a reservation almost a month in advance and could only get a table for two at 5 pm. It worked out well, however, since it allowed us to celebrate my birthday in style, and neither one of us minds eating early. To our surprise, however, the restaurant was almost empty when we arrived, although it steadily became more full as the evening progressed.

First, the service at Le Coucou was phenomenal, from the servers to the sommelier. Everyone was extremely attentive and we never had to worry about our glasses being empty. The bread was delicious (very important) as well.

We chose a bottle of rosé Sancerre, which was delicious. However, because the sommelier did not think it was at the right temperature and wanted to put in on ice for a bit, she offered us two glasses of their rosé by the glass, which was very nice.

The meal began with a very delicate dish of leeks and hazelnuts, which we shared. Karin then moved on to an asparagus and raw tuna dish, while I enjoyed the quenelle. The tuna was of the highest quality and looked absolutely beautiful. Quenelles were my favorite dish growing up in France and I was giddy to have a change to try Le Coucou’s take on the French classic. It was amazing. The quenelle itself was almost like a soufflé made of pike that came in a frothy lobster broth and a lobster claw. Amazing.

Next, Karin enjoyed the raw scallops in a rhubarb jus, presented in a scallop shell. I had the sweetbreads and they were absolutely wonderful. They were served with a creamy mushroom sauce with maitake mushrooms that I could not get enough of. I actually jokingly said I could eat another serving once I was finished (but I wasn’t really joking).

Since it was my birthday dinner, we both ordered desserts, which is very out of character for us, especially Karin as a T1D. This was unfortunately not the highlight of the night. Karin had the chiboust a la vanilla, which was a big spongy cookie type thing and I had what they referred to as a pistachio omelette. I kicked myself for not just ordering another sweetbread…

Despite the disappointing desserts, our experience was phenomenal, and the savory food delicious. We look forward to returning – Barbra Streisand, James Brolin, Meg Ryan, Laura Dern and Gwyneth Paltrow were all seen at the Stephen Starr gem this week, so we are certainly in good company. It is not surprising that it has been listed as one of the most romantic restaurants in the city by TimeOut and is a NYT Critic’s Pick.

Writing this made me long to go back, but it’s not every day you can manage to get into such a great spot!

15 of the World’s Healthiest Foods (That You’ve Never Heard Of)

When you type “world’s healthiest foods to eat” into Google, results range from blueberries to eggs to broccoli. You’ve been eating these same foods your whole life, and you’d probably eat more of them if all those recipes didn’t start to all taste the same. Where’s the variety? Are there foods with healthy fats besides avocados and nuts? Are there antioxidant-rich foods besides blueberries?

Chances are, you’ve only just begun to discover the variety of nutritious foods the world has to offer. You don’t have to keep eating the same boring foods to be healthy. It’s time to add more flavors — and health benefits — to your diet. These are some of the world’s healthiest foods you’ve probably never heard of. Start making your grocery list ASAP.

1. Mung beans

Mung beans poured from the sack
Mung beans promote a healthy heart. | iStock.com/aireowrt

Fish and avocados aren’t the only heart-healthy foods out there. Foods high in protein and fiber are also good for your heart. And plant-based foods like mung beans often have natural anti-inflammatory properties. This is likely due to the high fiber content, as this form of carbohydrate promotes slow digestion and discourages you from eating foods that might further irritate your gastrointestinal system. Use mung beans to create homemade falafel, a bean-based salad, or put a unique spin on traditional hummus.

2. Fenugreek

Fenugreek seeds or Fenugreek is Kasuri Methiis
Fenugreek’s taste is on the bitter side. | iStock.com/Manu_Bahuguna

Need a pinch of bitter spice in your life? Fenugreek is used as both an herb and as a legume. Today it’s most commonly used in European and South Asian dishes for curries and teas, and 100 grams of fenugreek yields about 323 calories, 6 grams of fat, 23 grams of protein, and 25 grams of fiber, making it a heart-healthy addition to any dish.

Foods native to the Mediterranean, including this one, are among the healthiest you can eat. The Mediterranean Diet has the power to decrease your risk of dying from heart disease and other related conditions, so eating foods that fit in with these recommendations — healthy fats, plus plenty of fiber — just makes sense. Add fenugreek to a spicy stew, or use it as a powder in your favorite homemade curry dish.

3. Yacon

whole organic Yacon roots
Yacon is filled with fiber and complex sugar compounds that promote healthy digestion. | iStock.com/PicturePartners

Turnips, carrots, and potatoes aren’t the only vegetables that grow underground. The most unfamiliar is probably the yacon. It looks like a potato, but is full of complex sugar compounds that promote slow digestion and may help regulate blood sugar, blood pressure, and your liver due to its high fiber content.

This vegetable grows underground like a potato, but tastes slightly sweet (different than a sweet potato, though). You can cook yacon and incorporate it into other recipes or eat it raw. Yacon powder and syrup are also often used as healthy alternative sweeteners (not the synthetic artificial sweeteners you’re thinking of) especially for controlling blood sugar. Make it a substitute for extra sugar in baking for a sweet treat that doesn’t go overboard.

4. Arame

Wakame salad
If you love Japanese food then you are no stranger to arame. | iStock.com/tbralnina

If you’re at all familiar with Japanese cuisine, arame isn’t a complete stranger to you. You’ve most likely seen it on a mixed salad or used as a garnish. Though it looks inedible, arame — long brown seaweed-like strands — have a sweet taste and plenty of nutritional benefits. A 50-gram serving will give you about half of your daily calcium intake and a quarter of your daily recommended iron intake. Since the Journal of Research in Medical Sciences says iron is lost daily as your body gets rid of waste, consider adding arame to rice or a stir-fry diet to prevent iron deficiency.

5. Goldenberries

Dried organic golden berries
You can eat goldenberries raw or cooked. | iStock.com/bjphotographs

Goldenberries, also called peruvian ground cherries, aren’t easy to find fresh in the U.S., but their health benefits are worth the effort. These berries are native to South America, where they are harvested, dried, packaged, and sold. According to Livestrong, goldenberries contain 80 calories per ounce, and they have zero fat, 3 grams of fiber, and plenty of antioxidants.

These berries taste a little sweet and sour, and you can eat them raw or add them to any recipe that calls for fruit. Bake them into a pie or a pancake, put them in your yogurt — you could even try adding them to a smoothie.

6. Teff

teff seeds
You can use teff on basically anything you can think of. | iStock.com/PicturePartners

Native to Ethiopia, teff is a versatile grain with a variety of health benefits. One cup of teff yields 255 calories, 50 grams of carbohydrates, less than 2 grams of total fat, and about 10 grams…

Is Organic Food A Scam?

Here’s food for thought: Taste happens in your head, not your mouth. Color, for instance, is a strong influence on how we perceive flavor. Purple grapes don’t look quite right when served on a blue plate. Similar color contrast impressions operate at multiple levels both psychologically and in the brain. It may be that the term “blue plate special” became popular during the 1930s Depression when cooks noticed that customers were satisfied with smaller portions when meals were served on a blue plate. Shape affects gustatory judgments, too. An angular plate emphasizes the sharpness of a dish. Weight also matters: the more heft a bowl has the more satiated you’ll feel no matter how much or little you eat [1].

Labeling is powerful: In blind tastings, people judge wine as tasting superior when told it costs a lot despite being exactly the same drink as the competitors they taste. Studies repeatedly show that consumers can’t detect any difference between organic–labeled and conventionally grown vegetables even when 30 percent of those tested thought that organic vegetables had to taste better [2].

Expectation and belief strongly shade how food tastes, even when it is served blind or in black glassware. A lack of visual cues can make it impossible to tell one flavor from another. The 8 percent of men who are red–green colorblind, for example, can’t tell the difference between a rare steak and one well done. One would think that a tough texture gave the overcooked steak away, but visual cues, or their absence, outweigh other signals.

Now imagine fields of old–fashioned produce. Chickens clucking in the yard. A nice image, but not necessarily reality. As organic products have gained in popularity the incentive to industrialize has influenced producers. That’s perfectly legal because “organic” by definition…

Is cheese safe for people with diabetes?

Compared with many other foods, cheese is high in fat and calories and may not be an obvious choice for someone with diabetes. Cheese and diabetes can, however, be a healthful combination.

Cheese lovers can enjoy a wide variety of cheeses without elevating blood sugar, raising blood pressure, or gaining weight.

For diabetes-friendly meals or snacks, people should choose healthful cheeses and serve them with foods that are rich in fiber and low in calories.

Can people with diabetes eat cheese?

People with diabetes can safely eat cheese as part of a balanced, healthful diet. Just as with other foods, moderation is the key. A diet mainly consisting of cheese is unhealthy for anyone.

When selecting cheeses, people with diabetes need to consider a few things:

[Selection of cheeses]
Although cheese is high in fat, it can be enjoyed in moderation by people with diabetes.

Cheese is very high in calories and fat. Though calorie content varies among cheese varieties, people with diabetes should avoid overindulging in cheese.

Type 2 diabetes is linked with obesity, and losing just a few pounds can reduce the risk of diabetes.

There are several steps that people with diabetes can take to help them eat cheese without gaining weight:

  • stick to small servings
  • choose lower-calorie cheeses
  • use cheese as a source of flavor rather than as the main course

Cheese is high in saturated fat compared with many other foods. In small quantities, saturated fat is harmless and can actually be beneficial to the body. But excessive intake of saturated fats is linked to weight gain, high cholesterol, gallbladder problems, and heart disease.

The American Heart Association recommend a diet that contains no more than 5-6 percent saturated fat. That means that in a 2,000 calorie diet, no more than 120 calories or 13 grams (g) should come from saturated fats.

Other experts advise no more than 10 percent of daily caloric intake, which increases the amount of saturated fat, and cheese, that a person can consume safely. People with diabetes can meet this goal by sticking to no more than one serving of cheese per day.

The connection between saturated fat intake and heart disease is not as clear as it once seemed. An analysis of previous research found insufficient evidence linking saturated fats and heart disease.

However, people with diabetes are already at a higher risk of heart disease. As a result, they should continue consuming only small quantities of saturated fats until research provides clearer guidelines.

Until this time, the emphasis for people with diabetes should be to eat lots of plant-based foods that are rich in unsaturated fats.

People with diabetes…

Meet the mum who became a social media star

Hippie Lane author Taline Gabrielian.
Hippie Lane author Taline Gabrielian.

SHE is a social media star with 495,000 Instagram followers and is a businesswoman who has turned her own battle with food sensitivities into a successful app and now a cookbook.

Taline Gabrielian, 36, created Hippie Lane after she built a successful social media following. The cookbook author started out by posting recipes she created on Instagram, following her doctor’s diagnosis that she had sensitivities to gluten, dairy, soy products, egg and refined sugar.

“After having my son Seb, I wasn’t feeling quite right,” she said in an email Q&A.

“In order to heal, I’d need to remove the offending foods from diet and find alternatives.

“It felt difficult at first – the no-no list felt long and limiting.”

However, Taline started visiting health food stores and experimenting in the kitchen – and sharing her results with the world.

“The demand for my recipes grew strong within the first six months on my social media journey which led me to create my recipe app, Hippie Lane, in 2015,” she said.

A year on, she was approached by a handful of publishers to create her first cookbook, which was released this month.

Taline shares two recipes from the new cookbook with Weekend, plus more of an insight into her food choices and family life.

How long have you been choosing this whole food or raw foods diet?

It’s been seven years since I changed my lifestyle to a gluten-free and dairy-free organic whole food diet.

What initially seemed like a major hurdle was in fact a blessing in disguise. Through my journey to healthy whole foods, I was able to establish my business, Hippie Lane, help myself to feel and look my best, whilst inspiring the worldwide health community with appealing healthy recipes.

How old are your kids now and do you ever face issues with them in public or at parties if they want to try a non-whole food? If so, how do you overcome that?

Seb is 7 and Camille is 4. Party food is definitely an obstacle for mums who are trying to steer clear of additives, preservatives and added sugars.

Although it pains me to know what’s in those party foods, I let my children choose one ‘not so healthy’ option at parties. Either it’s a piece of cake, a lolly, some chocolate, a fruit drink – whatever it is they prefer – they get to have a choice of one from the party table.

I want them to be able to join in on the celebrations without feeling deprived or different from the other kids. My belief is that deprived children rebel and seek out their cravings in other ways. I think it’s about balance and I’m keen on the 80/20 rule. Eat well 80% of the time, and be more relaxed about your choices for 20%. Same applies to adults and children.

If someone wants to make changes to their diet but is unsure where to start, what is your biggest tip?

Don’t overwhelm yourself with…

11 Ways to Boost Your Energy With Food

Food & Wine: 11 Ways to Boost Your Energy With Food

What to eat for more energy

When Health asked what nutrition topic you need help with RIGHT NOW, the response was unanimous: eating for energy! You told us you feel run down and exhausted, and turn to sugar and/or caffeine to bolster flagging energy reserves.

Bad idea, says Dina Aronson, RD: “Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression, and even chronic conditions like heart disease.” Moreover, proper nutrition and the timing of what you eat can do wonders to make you feel alert and powerful, says Cynthia Sass, RD, Health‘s nutrition and weight loss blogger. Here, new rules for eating for energy.

Eat more iron from plants

Certain nutrients, especially iron, may help women feel more energized. Nearly 10% of women between the ages of 20 and 49 are iron-deficient, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity.

A recent study found that over 10 years, women who consumed the most plant-based iron were 35% less likely to develop PMS than women who consumed the least. Great plant sources of iron include beans, lentils, spinach, and sesame seeds; eating them with vitamin C-rich foods can boost iron absorption.

Eat the right food combos

Sass says the right formula for maximum energy is: fruit or veggie + a whole grain + lean protein + plant-based fat + herb/spice.

She calls it the ‘5 piece puzzle’ and it’s the premise of her book S.A.S.S! Yourself Slim. “Balance is key; your body loves to be in balance,” says Sass. “Giving it less of something it needs throws things off, as does giving it more than it needs.”

Skip caffeine

Despite the health benefits of tea and coffee, if you’re feeling run down, cut it out: “Caffeine gives a ‘false’ energy essentially, because it’s a stimulant,” Sass says. “And after it peaks,…

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