How to Ensure Good Control of Blood Sugar Levels for Type 1 and Type 2 Diabetics

Managing blood sugar levels is crucial for individuals with diabetes, whether it’s Type 1 or Type 2. Proper management can help prevent complications and ensure a healthy, active life. 

Here’s a guide on how to maintain good control of blood sugar levels for both types of diabetes.

Understanding the Differences

Type 1 Diabetes: This is an autoimmune condition where the body attacks insulin-producing cells in the pancreas, resulting in little or no insulin production. People with Type 1 diabetes need to manage their blood sugar through insulin therapy.

Type 2 Diabetes: This condition occurs when the body becomes resistant to insulin or doesn’t produce enough insulin. It can often be managed with lifestyle changes and medication.

1. Monitoring Blood Sugar Levels

Regular monitoring is essential for both types of diabetes to understand how different foods, activities, and situations affect your blood sugar.

Type 1 Diabetes: Frequent blood sugar testing is vital. Use a blood glucose meter or a continuous glucose monitor (CGM) to check levels multiple times a day.

Type 2 Diabetes: Regular testing is also important, though the frequency may vary based on your treatment plan. Your doctor can advise on how often you should test.

2. Healthy Eating Habits

Diet plays a crucial role in managing diabetes. Here are some dietary tips:

Balanced Meals: Include a mix of carbohydrates, proteins, and fats in every meal. Aim for whole grains, lean proteins, and healthy fats.

Carbohydrate Counting: Especially important for Type 1 diabetics, counting carbohydrates helps manage insulin doses. Learn the carbohydrate content of common foods and use it to balance your diet.

Low Glycaemic Index (GI) Foods: Choose low GI foods that release glucose slowly, helping to maintain steady blood sugar levels. Examples include whole oats, lentils, and most fruits and vegetables.

Portion Control: Be mindful of portion sizes to avoid overeating, which can spike blood sugar levels.

Regular Meals: Eat at regular intervals to keep blood sugar levels stable. Avoid skipping meals, which can cause blood sugar fluctuations.

3. Exercise and Physical Activity

Regular physical activity helps your body use insulin more efficiently.

Type 1 Diabetes: Monitor your blood sugar before, during, and after exercise to prevent hypoglycaemia. Carry fast-acting glucose to address low blood sugar levels if needed.

Type 2 Diabetes: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises twice a week.

4. Medication and Insulin Management

Taking medications as prescribed is crucial for managing diabetes.

Type 1 Diabetes: Insulin therapy is essential. Your doctor will help determine the right types and doses of insulin. Be diligent about your insulin regimen and adjust based on your blood sugar readings and carbohydrate intake.

Type 2 Diabetes: You might need oral medications, insulin, or other injectable medications. Follow your doctor’s instructions closely and do not skip doses.

5. Stress Management

Stress can impact blood sugar levels. Implement stress-reducing techniques such as:

Relaxation Techniques: Practices like yoga, meditation, and deep breathing can help reduce stress.

Adequate Sleep: Ensure you get 7-9 hours of sleep per night to help regulate blood sugar levels and improve overall health.

Hobbies and Interests: Engage in activities you enjoy to take your mind off daily stresses.

6. Regular Check-Ups

Regular visits to your healthcare provider are essential.

HbA1c Tests: This blood test measures your average blood sugar levels over the past 2-3 months. Aim for an HbA1c level recommended by your doctor, typically below 48 mmol/mol (6.5%).

Routine Screenings: Regularly check for diabetes-related complications, such as eye exams, foot exams, and monitoring kidney function.

7. Stay Educated and Informed

Keep yourself updated on diabetes management strategies.

Diabetes Education Classes: Attend classes or workshops to learn more about managing diabetes effectively.

Support Groups: Join a support group for people with diabetes to share experiences and learn from others.

8. Emergency Preparedness

Be prepared for emergencies:

Hypoglycaemia Kit: Always carry a kit with fast-acting glucose (such as glucose tablets or juice) and a glucagon injection, if required.

Medical ID: Wear a medical ID bracelet or carry a card that indicates you have diabetes, in case of emergencies.

Conclusion

Maintaining good control of blood sugar levels is vital for both Type 1 and Type 2 diabetics to lead a healthy life and avoid complications. Through regular monitoring, a balanced diet, physical activity, medication adherence, stress management, and regular healthcare check-ups, you can effectively manage your condition. Stay informed, be proactive, and work closely with your healthcare team to tailor a management plan that works best for you.

Delicious Diabetes-Friendly Home-Cooked Recipes

Living with diabetes doesn't mean you have to compromise on flavour or enjoyment in your meals. With a bit of planning and creativity, you can prepare delicious and nutritious dishes that help manage your blood sugar levels. 

Here are some diabetes-friendly home-cooked recipes that are easy to prepare and full of flavour, using ingredients you can find at your local supermarket and some corner shops.

This blogpost is written to help fellow diabetics find some new, tasty recipes that we can enjoy. 

1. Mediterranean Quinoa Salad

Ingredients:

200g quinoa

1 cucumber, diced

200g cherry tomatoes, halved

1 red onion, finely chopped

100g feta cheese, crumbled

50g black olives, sliced

Handful of fresh parsley, chopped

Juice of 1 lemon

2 tbsp extra virgin olive oil

Salt and pepper to taste

Instructions:

Rinse the quinoa under cold water. Place it in a pot with 400ml of water and bring to the boil. Reduce the heat and simmer for 15 minutes, or until the water is absorbed.

In a large bowl, combine the cucumber, cherry tomatoes, red onion, feta cheese, olives, and parsley.

Add the cooked quinoa to the bowl and mix well.

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

Pour the dressing over the salad and toss to coat.

Serve immediately or chill in the fridge for an hour to let the flavours meld.

2. Baked Salmon with Asparagus

Ingredients:

4 salmon fillets (about 150g each)

1 bunch of asparagus, trimmed

1 lemon, thinly sliced

2 cloves garlic, minced

2 tbsp olive oil

Salt and pepper to taste

Fresh dill, for garnish

Instructions:

Preheat your oven to 200°C (180°C fan/gas mark 6).

Place the salmon fillets and asparagus on a baking tray lined with parchment paper.

Drizzle the olive oil over the salmon and asparagus, and sprinkle with minced garlic, salt, and pepper.

Lay the lemon slices on top of the salmon fillets.

Bake for 20 minutes, or until the salmon is cooked through and the asparagus is tender.

Garnish with fresh dill before serving.

3. Cauliflower Rice Stir-Fry

Ingredients:

1 large cauliflower, grated or blitzed in a food processor to resemble rice

1 red bell pepper, diced

1 yellow bell pepper, diced

1 courgette, diced

100g peas

2 eggs, beaten

2 tbsp soy sauce (low sodium)

1 tbsp sesame oil

2 cloves garlic, minced

1 tbsp fresh ginger, grated

Spring onions, chopped, for garnish

Instructions:

Heat the sesame oil in a large pan or wok over medium heat.

Add the garlic and ginger, and sauté for 2 minutes until fragrant.

Add the diced peppers, courgette, and peas. Cook for 5 minutes until the vegetables are tender.

Push the vegetables to one side of the pan and pour the beaten eggs into the other side. Scramble the eggs until cooked, then mix them with the vegetables.

Add the cauliflower rice to the pan and stir well to combine.

Pour in the soy sauce and cook for another 5 minutes until the cauliflower is tender but not mushy.

Garnish with chopped spring onions and serve hot.

4. Berry Yogurt Parfait

Ingredients:

500g Greek yogurt (unsweetened)

150g mixed berries (strawberries, blueberries, raspberries)

2 tbsp chia seeds

2 tbsp unsweetened desiccated coconut

1 tbsp honey (optional)

Instructions:

In a small bowl, mix the Greek yogurt with the chia seeds and honey, if using.

Layer the yogurt mixture with the mixed berries in serving glasses or bowls.

Sprinkle the desiccated coconut on top.

Serve immediately or chill in the fridge for a refreshing treat.

These recipes are designed to be low in carbohydrates and rich in nutrients, making them ideal for managing diabetes while still enjoying delicious home-cooked meals. Bon appétit!

Healthier Snacking: Sugary Snack Alternatives for Diabetics

As someone who was diagnosed with Type 1 Diabetes late in life (after an initial and erroneous diagnosis of Type 2 Diabetes) I am well aware that living with diabetes can often mean having to make thoughtful choices about your diet, especially when it comes to snacking. 

While sugary treats might be off the menu, there are plenty of delicious and satisfying alternatives that won’t spike your blood sugar levels. Here are some tasty, diabetic-friendly snack options to keep your cravings at bay without compromising your health.

Fresh Fruit

Fresh fruit is a fantastic alternative to sugary snacks. While fruits do contain natural sugars, they also come with fibre, vitamins, and minerals that are beneficial for overall health. Some excellent choices include:

Berries: Strawberries, blueberries, and raspberries are low in sugar and high in antioxidants.

Apples: High in fibre, apples can be enjoyed on their own or with a small amount of peanut butter for added protein.

Oranges: Packed with vitamin C, oranges can be a refreshing and hydrating snack.

Nuts and Seeds

Nuts and seeds are perfect for those moments when you need a crunchy snack. They are rich in healthy fats, protein, and fibre, which can help keep you full and maintain stable blood sugar levels. Some great options are:

Almonds: High in vitamin E and magnesium.

Walnuts: Good for heart health and rich in omega-3 fatty acids.

Pumpkin seeds: A good source of magnesium and zinc.

Greek Yoghurt

Greek yoghurt is an excellent source of protein and probiotics, which are beneficial for gut health. Choose unsweetened Greek yoghurt to avoid added sugars and enhance the flavour with:

Fresh fruit: Add some berries or sliced kiwi.

Nuts: A sprinkle of chopped nuts can add texture and extra nutrition.

Cinnamon: This spice not only adds flavour but can also help regulate blood sugar levels.

Veggie Sticks and Hummus

Vegetables like carrots, cucumber, and bell peppers make for great dippers. Pair them with hummus for a snack that is both nutritious and satisfying. Hummus provides protein and healthy fats from chickpeas and olive oil, making it a balanced snack.

Dark Chocolate

For those times when only chocolate will do, opt for dark chocolate with a high cocoa content (70% or higher). Dark chocolate is lower in sugar than milk chocolate and contains antioxidants. Enjoy a small piece to satisfy your sweet tooth without the sugar rush.

Rice Cakes with Avocado

Rice cakes are a versatile base for many toppings. Try spreading some mashed avocado on top for a snack that is both filling and full of healthy fats. You can also add a sprinkle of salt and pepper, or even a few cherry tomato halves for added flavour.

Cheese and Wholegrain Crackers

Cheese is a good source of protein and calcium. Pair a small portion of cheese with wholegrain crackers for a balanced snack. Wholegrain crackers provide fibre, which can help in maintaining blood sugar levels.

Smoothies

Smoothies can be a refreshing and nutritious snack. To keep them diabetic-friendly:

Base: Use unsweetened almond milk, coconut water, or plain water.

Fruit: Opt for low-sugar fruits like berries or a small piece of banana.

Veggies: Add spinach or kale for extra nutrients.

Protein: Include a scoop of protein powder or a tablespoon of chia seeds.

Healthy fats: Add a tablespoon of nut butter or a quarter of an avocado.

Edamame

Edamame, or young soybeans, are a high-protein, low-carb snack. They are also a good source of fibre and essential nutrients like iron and calcium. Simply steam them and sprinkle with a little sea salt for a tasty treat.

Cottage Cheese

Cottage cheese is another high-protein option that can be enjoyed on its own or with some added flavour. Try it with:

Chopped vegetables: Mix in some diced cucumber, tomatoes, or bell peppers.

Fruit: Add some pineapple chunks or sliced peaches for a sweet and savoury combination.

Conclusion

Managing diabetes doesn’t mean you have to give up on enjoying snacks. By choosing healthier alternatives, you can satisfy your cravings while keeping your blood sugar levels in check. Experiment with these options and find what works best for you. Remember, moderation is key, and always consult with your healthcare provider to tailor your diet to your individual needs. Happy snacking!

The Hidden Dangers Lurking in Over-Processed Foods: A Wake-Up Call for Better Health

In the hustle and bustle of our modern lives, convenience often takes precedence over nutrition. We live in an era where processed foods reign supreme, offering quick and easy solutions to our busy schedules. 

From packaged snacks to microwave meals, the appeal of these products is absolutely undeniable. However, beneath their enticing convenience lies a dark reality: the health risks associated with over-processed foods.

What exactly are over-processed foods? Simply put, they are products that have been heavily altered from their natural state through various methods such as refining, cooking, and preserving. Think of your typical fast food items, sugary cereals, canned soups, and even seemingly harmless granola bars. While these items may seem harmless at first glance, their consumption can have detrimental effects on our health.

One of the most concerning aspects of over-processed foods is their high levels of added sugars, unhealthy fats, and sodium. These ingredients are often used to enhance flavour, texture, and shelf life but come at a significant cost to our well-being. 

Excessive sugar intake has been linked to obesity, type 2 diabetes, heart disease, and even certain types of cancer. Similarly, consuming high amounts of unhealthy fats can lead to elevated cholesterol levels and an increased risk of cardiovascular issues. Additionally, excessive sodium intake can contribute to high blood pressure and kidney problems.

But it's not just what over-processed foods contain that poses a threat, it's also what they lack, too. Many of these products are stripped of essential nutrients during their processing, leaving them devoid of the vitamins, minerals, and fibre that our bodies need to function optimally. As a result, regular consumption of over-processed foods can lead to nutritional deficiencies and a weakened immune system.

Furthermore, the additives and preservatives commonly found in these products have raised concerns among some health experts. Chemicals such as artificial flavours, colours, and preservatives have been linked to various health issues, including allergic reactions, digestive problems, and neurological disorders. While these additives may extend the shelf life of over-processed foods, they come with a host of potential risks to our health.

So, what can we do to protect ourselves from the risks and dangers of over-processed foods? The answer lies in making conscious choices and decisions about what we put into our bodies. 

Instead of reaching for that pre-packaged snack or ready meal, opt for whole, unprocessed foods whenever this is possible. Stock up on fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. Not only will these foods nourish your body with essential nutrients, but they'll also support your overall health and well-being, too.

Additionally, take the time to read food labels carefully and familiarise yourself with the ingredients lists. Choose products with minimal additives and preservatives, and prioritise items that are low in added sugars, unhealthy fats, and sodium. By becoming a more informed consumer, you can empower yourself to make healthier choices for you and your family.

In conclusion, the health risks associated with over-processed foods are real and significant. From obesity and diabetes to heart disease and cancer, the consequences of consuming these products can be dire. However, by prioritizing whole, unprocessed foods and minimizing our intake of over-processed products, we can take control of our health and reduce our risk of chronic disease. Let's make the conscious choice to nourish our bodies with the wholesome foods they deserve.

TV Chef Theo Michaels has launched a special Veganuary recipe teaming up with SmarterNaturally

TV Chef Theo Michaels has launched a delicious Veganuary recipe for people who are looking to lower their blood sugar - a key risk factor for type-2 diabetes.

The TV star has teamed up with SmarterNaturally, an exciting UK company that has created a unique super-strain of broccoli with patented health-boosting properties.

Earlier this year Theo and SmarterNaturally launched a very popular series of cooking videos creating delicious food for people tackling type 2 diabetes.

Theo, who is an award-winning author and former MasterChef contestant, created the free online videos which show how to prepare a range of delicious, easy-to-make and diabetic friendly meals using the super soup.

And to celebrate Veganuary Theo has created a vegan pasta dish which is healthy and has a SmaterNaturally twist!

The new dish is called Sun Blushed Tomato and Walnut Pesto Rigatoni incorporating health boosting SmarterNaturally soup mixed with a dose of very smart science.

Packed with flavour and goodness, this is a great vegan recipe to have in your repertoire, using vegan parmesan alternative which doesn’t compromise on flavour while also being packed with goodness. Theo’s recipe makes enough for two servings and it keeps in the fridge for a week or the freezer for a month.

The dish uses courgettes, sunblushed tomatoes, walnuts, garlic, fresh coriander, vegan Parmesan cheese, olive oil, salt and the SmarterNaturally broccoli soup.

Theo Michaels said: “After being introduced to Smarter Naturally soup and reading the research behind the health benefits, I was sold on how beneficial their soup is for maintaining a healthy metabolism and supporting your body. 

"I set about creating recipes that are full of flavour that complement the broccoli soup as well as being type 2 diabetes friendly. I’m now excited to launch a special Veganuary dish which is delicious and healthy and I’m pleased to be working with such a talented team at SmarterNaturally who are dedicated to increasing the quality of life of so many people!”

SmarterNaturally’s super-strength broccoli (called ‘GRextra’) has created a ‘SuperSoup’ designed to support people suffering from diabetes (as well as high cholesterol and other health conditions).

The collaboration with Theo was designed to use both science and nutrition to help people with diabetes eat better and gain control of their blood sugar levels. The recipes are free to watch on SmarterNaturally’s website (www.SmarterNaturally.com/recipes) and show how the special broccoli soup can be used to create different flavoursome dishes -all of which contain a week’s worth of glucoraphanin (the health-boosting molecule which makes SmarterNaturally Soup so special).

Most people eat SmarterNaturally’s SuperSoup once a week by simply adding boiling water. But for those who prefer the culinary over convenience, Theo Michaels has given the soup a makeover to show just how easy it is to use as an ingredient in more exciting dishes instead.

Recipes in the series include Smoked Haddock with Cheddar Broccoli Sauce, Thai Green Curry and an Indonesian Laksa – all of which have been certified by nutritionists as diabetic friendly and can be made either vegetarian or vegan with just a few tweaks. In the coming weeks and months, Theo is planning to add more delicious meals to the list - all inspired by and incorporating the SuperSoup.

SmarterNaturally brand is owned by The Smarter Food Company, a spin-out from one of the UK’s leading food and health research organisations, the Quadram Institute.

 Laura Knight, CEO, SmarterNaturally said “Our SuperSoup is a science-backed functional food designed to support people with high blood sugar, and it’s really convenient.  Our long-term customers started to use the soup as an ingredient in all kinds of ways to keep things interesting.  

"That’s way we’re excited about our partnership with Theo; he’s using his creativity and skills in the kitchen to turn our SuperSoup into culinary delights that people can easily make and enjoy at home, safe in the knowledge that the recipe protects the bioactivity of the soup and analysed by a dietician as being suitable diabetics. It’s an important step forward for us in our goal of supporting prediabetics and diabetics on their journey towards a healthier future.”

For more information check out www.smarternaturally.com

THE VEGANUARY RECIPE:

Sun Blushed Tomato and Walnut Pesto Rigatoni

Serves 1

(with pesto for 2 dinners)

Delicious and easy diabetic friendly recipe with homemade sunblushed tomato and walnut pesto woven through a Smarter Naturally soup for a hearty and healthy vegan meal.

Ingredients

1 x40g sachet Smarter Naturally Soup

35g wholemeal rigatoni pasta

100g courgette, halved lengthways and sliced

Pesto:

90g sunblushed tomatoes in olive oil

30g walnuts

2 cloves garlic, medium size

Few sprigs fresh coriander + extra for garnish

20g vegan parmesan cheese + extra for garnish

Drizzle olive oil for garnish (optional)

½ tsp sea salt

Method:

Place pasta in boiling water and cook to packet instructions; about 8 minutes for al dente. Two minutes before the pasta finishes cooking; drop in the courgette to blanche.

While the pasta is cooking, add the sun blushed tomatoes (including any oil), walnuts, coriander (including the stalks), garlic, vegan parmesan to a food processor and pulse, adding a little water if it’s too thick, until you have a smooth thick paste. Decant into a sterialised jar and keep in the fridge for up to a week.

Add one sachet of SmarterNaturally soup to a bowl and pour in about 250ml of the pasta cooking water and mix together. Then add two heaped tablespoons (about 40ml) of the homemade pesto to the soup.

Once the pasta is cooked, drain, return the pasta and courgette back to the saucepan and pour in the prepared soup mixture and fold together, do not reheat. Serve in a bowl, garnishing with a pinch of additional vegan parmesan, drizzle of olive oil and some chopped coriander.

Theo’s top tips:

A pinch of chilli flakes go well as garnish just before serving.

Go gluten free by changing the pasta to GF.

Traditional Parmesan isn't vegetarian/vegan so you'd need to check out a vegetarian version. In fact, here are links to some home made artificial Parmesan cheese that you could try yourself or check out the non-dairy cheese substitute fridges at your favourite shop.

https://cookieandkate.com/easy-vegan-parmesan-cheese-recipe

https://minimalistbaker.com/how-to-make-vegan-parmesan-cheese

Top TV Chef Theo Michaels teams up with SmarterNaturally to launch free online cooking series creating delicious type 2 diabetes friendly meals

SmarterNaturally is a new Super Soup uses super strength broccoli in a bid to lower blood sugar and the risk of type 2 diabetes.

Top TV chef Theo Michaels has joined up with SmarterNaturally to create a series of free online cooking lessons to create delicious type 2 diabetes friendly meals. The innovative UK company is unique in the market.

Theo and SmarterNaturally are launching some fantastic free online cooking series creating delicious type 2 diabetes friendly meals.

SmarterNaturally - New Super Soup uses super strength broccoli in a bid to lower blood sugar and the risk of type 2 diabetes

TV Chef Theo Michaels has launched a series of cooking videos creating delicious food for people who are looking to lower their blood sugar - a key risk factor for type-2 diabetes.

The star of Channel 4’s Steph’s Packed Lunch has teamed up with SmarterNaturally, which is an innovative and exciting UK company which has created a unique super-strain of broccoli with wonderful and patented health-boosting properties.

SmarterNaturally have turned their super-strength broccoli (called ‘GRextra’) into a ‘SuperSoup’ designed to support people suffering from diabetes (plus high cholesterol and other health conditions). 

Theo, who is an award-winning author and former MasterChef contestant, has created the free videos which show how to prepare a range of delicious, easy-to-make and diabetic friendly meals using this super soup.

The collaboration aims to use science and nutrition to help people with diabetes eat better and gain control of their blood sugar levels. (EDITOR: As someone with Diabetes I 100% agree with this stance!)

The recipes are free to watch on SmarterNaturally’s website (www.SmarterNaturally.com/recipes) and show how the special broccoli soup can be used to create different flavoursome dishes, all of which contain a week’s worth of glucoraphanin (the health-boosting molecule which makes SmarterNaturally Soup so very special).

Most people eat SmarterNaturally’s SuperSoup once a week by just adding boiling water. But for those who prefer the culinary over the convenient, Theo Michaels has given the soup a makeover to show just how easy it is to use as an ingredient in more exciting dishes, instead.

The first three recipes in the series are Smoked Haddock with Cheddar Broccoli Sauce, Thai Green Curry and an Indonesian Laksa, all of which have been certified by nutritionists as diabetic friendly and can be made either vegetarian or vegan with just a few tweaks. 

In the coming weeks and months, Theo's planning to add more delicious meals to the list, all of which are inspired by and incorporating the SuperSoup.

Theo said: “After being introduced to Smarter Naturally soup and reading the research behind the health benefits, I was sold on how beneficial their soup is for maintaining a healthy metabolism and supporting your body. 

"So I set about creating recipes that are filled with flavour that complement the broccoli soup as well as being type 2 diabetes friendly. I’m really very excited to be working with such a talented team at SmarterNaturally who are dedicated to increasing the quality of life of so many people!”

 Laura Knight, CEO, SmarterNaturally said “Our SuperSoup is a science-backed functional food designed to support people with high blood sugar, and it’s really convenient.  Our long-term customers started to use the soup as an ingredient in all kinds of ways to keep things interesting.  

"That’s way we’re excited about our partnership with Theo; he’s using his creativity and skills in the kitchen to turn our SuperSoup into culinary delights that people can easily make and enjoy at home, safe in the knowledge that the recipe protects the bioactivity of the soup and analysed by a dietician as being suitable diabetics.  It’s an important step forward for us in our goal of supporting prediabetics and diabetics on their journey towards a healthier future."

THE RECIPES:

Smoked Haddock with Cheddar Broccoli Sauce

Serves 1

Smoky haddock poached in milk with aromatics combined with Smarter Naturally soup to create a delicious cheddar sauce served with the gently poached haddock on a bed of fresh baby spinach leaves.

Ingredients

1 x40g sachet Smarter Naturally Soup

140g smoked haddock fillet

250ml skimmed milk

2 cloves garlic, cracked

2 bay leaves

30g cheddar cheese, grated

25g baby spinach

Pinch chilli flakes

Few sprigs fresh parsley, chopped

1 tsp olive oil

Method:

Pour the milk and water into a shallow frying pan along with the garlic, bay leaves and smoked haddock. Bring to a simmer for about 6-8 minutes until the fish is cooked through then remove from the heat. While the fish is cooking mix together a sachet of Smarter Naturally soup with the grated cheddar cheese and reserve.

In your serving bowl, bundle the baby spinach leaves into the centre and once the fish is cooked place on top of the spinach. Finally strain the hot milk through a sieve into the bowl of Smarter Naturally soup and cheese and mix together until combined. Pour the sauce around the edge of the fish in the bowl and garnish with few sprigs of chopped fresh parsley, pinch of chilli flakes and a drizzle of olive oil.

Thai Style Green Curry

Serves 1

This punchy fragrant Thai inspired curry is perfect to incorporate your SmarterNaturally soup; full of flavour this one never fails to satisfy!

Ingredients

1 x40g sachet Smarter Naturally Soup

½ zero-salt chicken stock cube

250ml hot water

1 tsp olive oil

90g chicken breast, cubed

200ml light coconut milk

80g mange tout

½ tbsp fish sauce

1 lime

Paste

10g coriander

½ small onion, quartered

2 cloves garlic

1 inch ginger, peeled

1 green chilli

½ stick lemongrass

Method:

Start with the curry paste, add all the paste ingredients to a food processor and pulse until you have a smooth paste (you may need to add a little water to help it mix). Add a splash of olive oil to a frying pan and fry the curry paste for a couple of minutes then drop in the diced chicken breast and after another minute pour in the coconut milk and leave to simmer for five minutes. If it gets too thick you can top it up with a little extra coconut milk.

While the chicken is cooking; add the stock cube to a bowl and pour in 250ml just boiled water and then pour in the soup sachet and mix to combine.

Once the chicken is cooked add the mange tout, fish sauce and give it a squeeze of lime. Remove the pan from the heat and stir in the SmarterNaturally soup until fully combined. Taste; adding more of the fish sauce or lime juice as preferred. Pour into a bowl, garnish with any left over coriander and drizzle of coconut milk.

Theo’s top tips:

-        omit the chilli if you prefer mild heat

-        try with fish instead of chicken

Indonesian Style Laksa

Serves 1

Theo says he can’t get enough of this one; a hearty yet vibrant Indonesian style prawn laksa with NaturallySmarter soup that makes this not only delicious but healthy too!

Ingredients

1 x40g sachet Smarter Naturally Soup

½ zero-salt vegetable stock cube

50g vermicelli rice noodles

250ml hot water

40g choi sum, stalk trimmed

1 tsp olive oil

1 clove garlic, chopped

½ small white onion, sliced

1 inch ginger, grated

1 red chilli, chopped

½ stick lemongrass

150g king prawns

200ml light coconut milk

50g bean sprouts

1 tbsp tomato puree

1 tbsp peanut butter

½ tbsp curry powder

½ tsp turmeric

1 lime

10g coriander for garnish

Start by hydrating the noodles in a large mixing bowl with enough hot water to cover by a couple of inches, leave to hydrate.

In a hot pan, add a splash of oil and then add the onion, garlic, ginger, lemongrass and chilli and cook for a couple of minutes (don’t let it burn) before stirring in the curry powder and turmeric and quickly followed by the coconut milk. Mix together and then stir in the tomato puree and peanut butter.

Add the choi sum to the pan and leave to simmer for five minutes until cooked through (you can add a splash of water if it starts to dry out/go too thick), then add the prawns and cook for another two minutes and remove from the heat.

In a separate bowl; mix together the vegetable stock cube with just boiled water and stir in the NaturallySmarter soup. Pour boiling water over the beansprouts to balance and remove from the hot water after a minute. Remove the frying pan from the heat and place the choi sum into a serving bowl along with the noodles (either drain in colander or use tongs to life out of the water).

Stir the soup into the Laksa and once combined pour over the noodles and choi sum, garnish with extra coriander, the beansprouts on the side, a squeeze of lime and any extra chilli you wish to use.

Theo’s top tips:

-        You can use frozen prawns instead of fresh; in that case, just add just before the choi sum.

-        Can easily replace the prawns with Tofu or chicken if preferred.

Saladmaster Championing Preventative Health at the Global Health Summit

The World Health Organization (WHO) identifies Diabetes and Heart Disease as two of the leading causes of mortality, standing as major global health challenges. The International Diabetes Federation (IDF) reports 540 million people living with Diabetes with projections indicating a worrisome 46 percent increase by 2045. 

These alarming figures underline the imperative to address the issue head-on. Particularly, Type 2 Diabetes, constituting 90% of all cases, can be prevented, and treated via the adoption of a health-conscious diet and regular exercises.

Saladmaster,which is an industry-leading innovator in healthy cooking solutions, is making its mark at the Global Health Summit, reaffirming its commitment to advancing preventative health initiatives for people.

Saladmaster is poised to assume a role in this transformative journey, utilizing its unique cooking technology and comprehensive health education programs. 

By integrating these powerful tools, Saladmaster empowers individuals to proactively combat potential ailments that potentially stem from poor dietary choices, amplifying the message that prevention is, of course, paramount.

The Global Health Summit serves as a platform for Saladmaster to join forces with international thought leaders, bolstering the fight against preventable diseases borne from unhealthy eating habits. Magali Madariaga, VP of Global Marketing for Saladmaster, affirms, "Our mission is to forge a healthier world through education, innovation, and empowerment."

Ayo Olaseinde, who is the President of Saladmaster, concurs, saying: "For 77 years, we've been changing lives, and our commitment to this cause remains unwavering. As a responsible participant in addressing a critical global health issue, we pledge to be an integral part of the solution."

To learn more visit www.Saladmaster.com.

Charity says children 'not active enough' to be happy and healthy in response to rising childhood obesity and diabetes

Whilst exercise alone is not the silver bullet solution to this crisis, it's amplified by the fact our children are simply not active enough.

Following new analysis from the NHS showing the numbers of youngsters having treatment for conditions normally seen in middle-aged adults has soared in the last decade, children’s charity the Youth Sport Trust has responded to the news more children now have high blood pressure, knee problems and Type 2 Diabetes.

Alison Oliver MBE, Chief Executive of the Youth Sport Trust, said: "Whilst exercise alone is not the silver bullet solution to this crisis, it's compounded by the fact our children are simply not active enough to remain happy and healthy. 

"There is a compelling evidence base for more play and sport in children’s lives. Unhappy, unhealthy children don’t learn effectively. If children don’t learn, they don’t achieve their potential in life and we don’t have a society fit for the future.

"60 minutes of vigorous activity a day is the Chief Medical Officers’ minimum guidance. Our new research shows that many parents underestimate this amount by 50%. That’s why this National School Sports Week we are urging parents and schools to make the #PledgeToPlay."

The Youth Sport Trust is a top UK children’s charity which aims to improve young people's wellbeing through sport and play. It empowers young people and equips educators to transform lives. Founded in 1995, it works with around 20,000 schools and inspires Changemakers to build a sense of belonging. Its vision is to create a future where every child enjoys the life-changing benefits of play and sport. Visit the YST website for ideas, tips and information www.youthsporttrust.org.

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National School Sports Week is an annual campaign, launched  in 2008 and run by the Youth Sport Trust, to champion the role of PE, physical activity and school sport in allowing all pupils to reach their full potential. 

In 2022 1,359 schools registered to take part, the campaign generated 187 media mentions and over 40m campaign impressions were delivered through social media. This year the week is running from Monday 19 to Sunday 25 June 2023 and is themed around ‘playing for fun, playing for 60,’ with the intention of driving up awareness of the Chief Medical Officers’ recommendation that children should be active for a minimum of 60 minutes a day in order to stay happy and healthy.

By registering, to take part, participants are making the #PledgeToPlay for a minimum of 60 active minutes a day for the whole of National School Sports Week. Schools, families, businesses and supportive partners can sign-up to participate in the campaign at https://www.youthsporttrust.org/nssw

Chief Medical Officers’ physical activity guidelines for children and young people:

The UK Chief Medical Officer recommends that children and young people need to do two types of physical activity each week:

aerobic exercise

exercises to strengthen their muscles and bones

Children and young people aged 5 to 18 should:

aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones

reduce the time spent sitting or lying down and break up long periods of not moving with some activity.

aim to spread activity throughout the day

Read more about the guidelines on the NHS website here; https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-children-and-young-people/

(Image courtesy of Peter Stanic and Pixabay)

It's not just about food and blood sugar levels. Clothes for young women with Type 1 diabetes could come from Coventry University researcher's work

A clothing range specially designed and  made for young women who have Type 1 diabetes could be the final result of work being led by a dedicated Coventry University researcher. 

Rachael Hughson-Gill is hoping that she will be able to help to “empower” women who are aged 18 to 25 who have the condition, whilst giving them something “that works with their everyday needs”.

Besides getting fashion design students at the prestigious Warwickshire-based Coventry University involved in the project, it is Rachael’s aim is to create a ‘toolkit’ which can be used by clothing companies in the future to create more empathetic and inclusive clothing designs. 

Rachael, who is studying for her PhD at the university’s Research Centre for Arts, Memory and Communities, said: “It began as a co-design project and the driving principle was that it is led by young women with diabetes and what they want and need. The path we’ve taken has found unfortunately that there isn’t very much out there for them.” 

The process began by bringing together a group of around 12 women with Type 1 diabetes to learn what challenges they faced on a daily basis. Body image emerged as a primary issue. 

“We were exploring the challenges they faced living with and managing Type 1 diabetes and body image was said to be something they struggled with as the need to manage the condition can lead to an increased connection, relationship and awareness of body and body image.

"Our co-design group went on to explore how wearable technology, bruising and weight fluctuations can change how their bodies look and the clothes they choose to wear, when at times they want to look, feel and be treated just like everyone else.” 

The next step within the process was for the group to co-design ideas for products, systems and services that could support body image. 

Rachael, 25, who is originally from Glasgow but now lives and works in Coventry, says the group came up with incredible ideas including clothes that can continuously monitor glucose levels and possibly change colour to signal any changes, wedding dresses with places to hold insulin pumps and clothes that make giving insulin injections in public easier and safer. 

She said the research project is about young women being proud of who they are: “The main strand of this is to empower young women so they can celebrate their diabetes as a part of who they are with clothing that could reflect that. And on the flip side allow individuals to choose when, where, how and if they show their condition knowing that body confidence and relationship with the condition is a personal journey.” 

Having hosted a number of workshops, the next stage will see Rachael design a toolkit which can be employed by fashion designers. 

She said: “I really want this project to have an impact. The idea is it will be a set of recommendations and a toolkit that designers can take on board to create clothes that really are supportive of body image and fit a wide range of bodies. 

“For people with Type 1 diabetes, solutions are often just given to them, but this project allowed them to have the influence and power to say what they want and need.” 

Louise Moody, Professor of Health Design and Human Factors, said: “This project, supported by our collaborator Devices for Dignity - has applied creative methods to understand and share the daily challenges presented by Type 1 Diabetes. Rachael and her team of co-designers have produced some valuable insights and innovative solutions to improve understanding of how design can enhance body image and help people better manage this serious condition.”   

To learn more please visit then at:-

https://www.coventry.ac.uk/research/areas-of-research/centre-for-arts-memory-and-communities/