EHealthyGallery, Brisbane (2025)

12/05/2023

Introducing Spiralicious Zucchini Pesto Pasta with Cajun Shrimp - A Healthy, Tasty, and Easy-to-Make Dinner Solution! 🍝🍤 Simply make enough pesto for the whole week and enjoy this meal everyday. Replace the shrimp with something low fat, high protein for variety.

Ingredients:

5-6 medium zucchini (2 1/4-2 1/2 pounds total), trimmed and sliced into thin noodle-like strips

1 pound raw shrimp (21-25 count), peeled and deveined

¼ cup unsalted shelled pistachios, chopped

1 ripe avocado, pitted and scooped out of its skin

1 cup packed fresh basil leaves, washed and dried

2 tablespoons lemon juice

¼ teaspoon ground pepper

¼ cup extra-virgin olive oil plus 2 tablespoons, divided

3 cloves garlic, minced

1-2 teaspoons Old Bay seasoning

¾ teaspoon salt

Directions

1. 🥒Place the zucchini strips into a colander and toss with 1/2 teaspoon salt. Allow it to drain for 15 to 30 minutes, then gently squeeze out any excess water.

2. 🍋In a food processor, combine the avocado, basil, pistachios, lemon juice, pepper, and the remaining 1/4 teaspoon salt. Pulse until finely chopped. Pour in the 1/4 cup olive oil and continue to process until it is smooth. 🥑

3. 🥘Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add garlic and cook while stirring for 30 seconds.🍤 Then add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, about 3 to 4 minutes. Transfer the shrimp to a large bowl.

4. 🍲Add the remaining 1 tablespoon of olive oil to the pan and add in the drained zucchini noodles. Gently toss it for about 3 minutes until hot. Then transfer it to the same bowl as the shrimp and pour in the pesto. Gently toss to combine all ingredients. Serve with a garnish of freshly chopped basil. Enjoy! 😃

10/05/2023

AND NOW FOR INSULIN SENSITIVITY

Hey there! 🙋‍♀️ Have you ever heard of insulin sensitivity? 🤔 It might not be something you think about often, but this little hormone can truly impact your blood sugar.

Insulin sensitivity refers to how receptive your body is to the insulin hormone. Insulin is the hormone responsible for sweeping the glucose from out of your blood (where they don't belong!) and into the cells where they're needed to create energy and good health! Basically, the more sensitive you are, the better your body can use insulin and manage your blood sugar levels.

So, now that we know it's super duper important, how *can* you improve your insulin sensitivity? 🤔 Well, I'll be honest with you, it's not going to happen overnight. It will take time BUT DEFINITELY worth the effort!

1. 🚴‍♂️Excercise more! (Both cardio and weights, exercise all muscle groups) 🏋️‍♀️ But you can start with 🚶‍♀️walking 20 minutes 3x a week and then build it up until you're excercising 30-40 minutes 5x a week.
2. 🛌🧸Sleep more! Learn to extend your sleep by getting into bed at least 1 or even 2 hours before your usual time.
3. 🥑🥦🍅Choose better foods more! Replace all bad carbs and saturated fats with good carbs and unsaturated fats and lean protein.

Remember, taking care of your body should be a top focus next to God and family 😍 If you're spending a lot of time and money investing in your job or your personal nest egg 🐣, just think, what you'll do with your retirement if you can't enjoy it because of diabetes. So let's make it a priority, yep! 💪

10/05/2023

LIST OF COMMON HERBS AND VEGETABLES THAT CONTROL BLOOD SUGAR
🍠🥒🥦🍆🍅

Hey there, friends! I used to have a sweet tooth that was out of control. But then I started experimenting with some herbs and veggies that actually help regulate my blood sugar, and let me tell you – my cravings have gone way down, thank you goodness!

I know it can be hard to switch out your go-to snacks for healthier options, but trust me: it's worth it. Instead of chips and pretzels, I now snack on carrots and hummus or roasted chickpeas. They make for a great crunch and keep my blood sugar steady. And have you ever tried roasted sweet potatoes? They're a game-changer. Not only are they delicious, but they actually help improve insulin sensitivity!

So, my dear friends, here's the list and go shopping! Your body will thank you. 😉

🍠🥒🥦🍆🍅
Herbs: rosemary, ginseng, sage, aloe vera, ginger, fenugreek
Vegetables: ALL vegetables, really 😃

Photo by Ella Olsson: Pexels

10/05/2023

AND YOUR EYES!

👀 Imagine not being able to see the people 👨‍👩‍👧‍👧and pets 🐱🐶you love, or even enjoy your surroundings!

👀 Did you know that diabetes can cause you to lose your vision? When the sugar levels in your blood are too high, it can cause damage to the blood vessels in your eyes over time. This damage is known as diabetic retinopathy, which can lead to vision loss if left untreated. The blood vessels in your retina can become weak and leak or bleed, causing scarring and damage to your vision. It's important to stay on top of your diabetes management to prevent any long-term complications, including diabetic retinopathy.

If you're experiencing symptoms such as blurred vision, floating spots, or sudden flashes of light in your vision, it's crucial to see an eye doctor as soon as possible. Early detection and treatment of diabetic retinopathy can help prevent vision loss and even reverse damage in some cases. However, without treatment, the damage to your eyes can progress and lead to severe vision loss or even blindness.

👀 As someone who has managed diabetes for years, I understand the importance of staying on top of your health and managing your blood sugar levels. Don't let diabetic retinopathy sneak up on you! Make regular eye exams a part of your diabetes management plan and be sure to tell your eye doctor about your condition. With early detection and proper treatment, you can protect your vision and maintain your quality of life. Let's take control of our health and our vision!

🍉🍇🍅Eat a lot of foods rich in these vitamins: A, C, E and the mineral Zinc 🥦🍑🍈

Photo by Ksenia Chernaya: Pexels

09/05/2023

DIABETES AND TRAVEL

🌤️☀️ Are you planning a sunny vacation but worried about managing your Type 2 diabetes while away? Don't let it rain on your parade – with a few simple preparations, you can still have a fabulous trip!

🩺Before you jet off, consult with your doctor to discuss any necessary adjustments to your medication or insulin routine. With some careful planning and preparation, you can experience all the joys of travel while managing your condition. Here are a few tips:

💊Make sure to pack all the necessary supplies such as insulin, glucose meters, test strips, and medication. Pack extra in your backpack in case of unforeseen delays or loss 🧰

🤷‍♀️Research your destination and any potential language barriers that may affect your ability to communicate your needs.

🥣Educate yourself on local food options and how they may affect your blood sugar. Bring along your own safe-to-eat snacks to prevent hunger.🥜🫘

🏌️Use this opportunity to start incorporating healthier habits, such as increasing physical activity and making healthier food choices when dining out.🍇

🥛🥤🧋While having fun, keep a close eye on your blood sugar levels and stay hydrated by drinking plenty of water throughout the day.

With these tips in mind, you can savor every moment of your adventure without letting diabetes dampen your spirits. 🌴🕶️

09/05/2023

My friend, do you find it difficult to get a good night's sleep because of diabetes? 🤔 Well, you're not alone.

Many people with diabetes struggle with getting the restful sleep they need, which can lead to a whole host of other health problems. But don't despair! 🙌 There are plenty of tips and tricks that you can use, small changes you can make to help you sleep better and wake up feeling refreshed and energized.

🌙 First, try sticking to a bedtime routine- this will help your body get into a regular sleep pattern.
💤 Avoid caffeine and alcohol before bed.
🛌 Make sure your bedroom environment is comfortable and relaxing.
🏃‍♀️🏋️‍♂️ And remember, staying active during the day can improve your sleep at night!
😴
Photo by Gustavo Fring: Pexels, woman exercising

09/05/2023

EXERCISE!
🏋️‍♀️🍎👟 Have you been diagnosed with diabetes and are looking for ways to manage your symptoms? Incorporating regular exercise into your routine can be incredibly helpful! Not only can physical activity lower blood sugar levels, but it can also improve circulation and overall health. Some of the best exercises for managing diabetes include:

Walking🚶‍♂️This low-impact exercise is a great way to get moving and improve blood sugar levels.

Strength training with weights or resistance bands 🏋️‍♀️ Building muscle can help improve insulin sensitivity and lower blood sugar levels.

Swimming or water aerobics 🏊‍♀️🌊 A low-impact exercise that can help improve cardiovascular health and burn calories without putting stress on joints.

Yoga or pilates 🧘‍♀️🤸‍♂️ Practicing yoga or pilates can help reduce stress and lower blood pressure, which are both important for managing diabetes.

Remember to always consult with your doctor before starting a new exercise routine and be sure to monitor your blood sugar levels. With consistent physical activity and a healthy diet, you can take control of your diabetes and lead a happy, healthy life. 💪😊
Photo by Ketut Subiyanto: man-and-woman-walking-together

09/05/2023

DIABETES AND STRESS

Diabetes is a disease that affects millions of people around the world. In addition to managing blood sugar levels, it's important to consider how mental health can impact diabetes.

Stress, anxiety, and depression can all contribute to unstable blood sugar levels and make it more difficult to manage diabetes. Here are some things you can do to reduce the impact of stress on diabetes.

* It's helpful to create a regular routine for monitoring blood sugar levels and identifying any stressors that may be affecting your health.
* Practicing mindfulness activities, such as meditation or yoga, can help improve your emotional wellbeing and reduce stress.
* If you're struggling with mental health issues, don't hesitate to reach out to a mental health professional for support.
* Lastly, having a strong support system of friends and family can help you stay on track with managing both your diabetes and mental health. By taking care of your mental health and finding support, you can better manage your diabetes and live a happy, healthy life.
* Consider interacting with animals more. Studies have found that animals can reduce loneliness, increase feelings of social support, and boost your mood. If you don't have a pet, volunteer to care for them at your local animal shelter.
Photo by Samson Katt, Pexels

09/05/2023

TAKE CONTROL OF DIABETES WITH DELICIOUS SNACKS

By choosing these low-carb, low-fat snacks, you take an important step toward better blood sugar control and overall health as a diabetic. Remember that healthy snacking doesn't have to be boring – there are plenty of delicious and nutritious options available!

1. Apple Slices with Almond Butter: The combination of fiber-rich apples and heart-healthy almond butter is a tasty and satisfying snack that won't spike your blood sugar.
2. Carrots and Hummus: Crunchy carrots paired with protein-packed hummus make an energy-boosting and delicious snack.
3. Cottage Cheese with Berries: This simple and nutritious snack combines protein from cottage cheese with the antioxidants of berries for a satisfying and healthy treat.
4. Hard-Boiled Egg Whites, Tuna, Light Mayo and Veggies: Packed with protein and nutrients, hard-boiled egg-whites (just remove the yellows) are a great choice, especially when paired with a bit of tuna, a dash of mustard and your favorite low-carb vegetables.
5. Greek Yogurt with Nuts: Mixing a serving of Greek yogurt with a small handful of nuts provides a perfect balance of protein, healthy fats, and flavor.
6. Roasted Chickpeas: Crispy, savory, and high in fiber and protein, roasted chickpeas are an excellent, guilt-free snack option.
7. Tuna Salad Cucumber Boats: Combine tuna, light mayo, and chopped veggies, and scoop the mixture into hollowed-out cucumber slices for a low-carb and protein-rich snack.
8. Edamame: Rich in plant-based protein, fiber, and antioxidants, edamame is a tasty snack option that can help keep your blood sugar stable.
9. Air-Popped Popcorn with Nutritional Yeast: Add some flavor and nutrients to air-popped popcorn by topping with nutritional yeast, making it an excellent low-fat, high-fiber snack.
10. Turkey Slices with Mustard: Roll up low-sodium turkey slices and dip in mustard for a protein-rich, savory snack that's easy to make and enjoy.

09/05/2023

Get the Balance Right! Watch your Carb AND Fat Intake with Diabetes

Managing diabetes effectively is about more than just watching your carbohydrates intake; it's also important to keep an eye on your fat consumption.

Imagine a parking lot where cars are trying to get in and find a spot. The cars represent glucose, which is the body's main source of fuel for energy. This glucose then travels through your bloodstream so it can reach your cells and provide them with fuel. The parking spots are the cells in our body that need glucose to function properly, like our muscles and organs.

When we eat food, our body turns most of it into glucose, the main source of energy for our cells. These little glucose cars travel through our blood highways to reach these cells, these parking spots. But sometimes, fat build up in the parking lot blocks the entry of glucose into the cells. It's like a traffic jam, where cars can't get through! So the cars end up driving round and round. Glucose, unable to enter the cells, can't get out of our bloodstream into our cells which explains the high blood sugar readings in our glucometers.

Just like a car that runs out of gas because it can't find a parking spot, our body won't be able to function properly without enough glucose in our cells and may end up with Type 2 Diabetes. This insiduous disease can damage kidneys, lungs, eyes, gums, feet, and heart. So make sure you're watching both your carbohydrate and fat intake when managing diabetes.

There's another way to get glucose to leave the bloodstream and into the cells where they belong, which is to improve insulin sensitivity, but that's a story for another post ;)
Photo cr: Leonardo Luz, Pexels

EHealthyGallery

12/05/2023

10/05/2023

10/05/2023

10/05/2023

09/05/2023

09/05/2023

09/05/2023

09/05/2023

09/05/2023

09/05/2023

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category