Helen Jane Nutrition

29/09/2025

⚠️ 1 in 3 adults has prediabetes..... and most don’t even know it.

3 signs you could have it:
1️⃣ Always tired
2️⃣ Cravings for sugar/carbs
3️⃣ Belly weight gain

The good news? Prediabetes is reversible.

📖 In The Prediabetes Rapid Reset, you’ll learn how to lower blood sugar naturally and take back control of your health.

👉 Click below to start your reset today →

Each 'balancer' chapter contains , so there is , whatever stage of the journey you're on. Going from doing just one thing through to fully committed.

27/09/2025

⚠️ 1 in 3 adults has prediabetes..... and most don’t even know it.

The scary part? Left unchecked, it almost always leads to type 2 diabetes.

But here’s the truth nobody tells you ⬇️

👉 Prediabetes is one of the most reversible health conditions out there.

That’s why I wrote The Prediabetes Rapid Reset.

It’s a step-by-step guide to:
✅ Lowering blood sugar naturally
✅ Boosting your energy
✅ Taking back control of your health, before it’s too late

If you’ve been told your blood sugar is “a little high,” don’t wait until it gets worse.

👉 https://amzn.eu/d/51aZUlx

🎯 Don’t just manage prediabetes....reset it. Grab your copy today.

25/12/2024

🎄MERRY CHRISTMAS! 🎄

Wishing you all a very merry Christmas and hope you have a lovely time and can spend some time relaxing and sharing good times with friends and family.

Enjoy your days and try not to worry too much about what you eat.

Merry Christmas Everyone!

22/12/2024

Snacks are all around us at this time of year and I often get asked 'what can I eat, everything will spike my blood sugar?'

Now it can be hard to avoid all the chocolatey snacks around but if you keep some of the following in you can still snack but without the blood sugar spike.

What's your go to snack? Or what will you be swapping your snack to this year?

20/12/2024

Are you…

🎄Worried about what you can eat at Christmas?
🎄Confused as to whether you can have potatoes or not, and what about the parsnips? What should I drink? Can I even think about having a dessert?

Well you're not alone and these are questions I hear all the time from people worried about their blood sugar and what will cause spikes and problems at this time of year.

That's why I created a simple Christmas Dinner Swaps cheat sheet.

So instead of filling up on bread, stuffing, Christmas cake and washing it down with a mojito
SWAP FOR
soup, plenty of turkey and steamed veg (and you can still have some potatoes), cheese and oatcakes and a nice glass of champagne or dry wine.

It doesn't seem so bad now does it!

So what are you looking forward to eating at Christmas? Drop your favourites in the comments below 👇

Don't forget to save this post to make it easy to find and share with your friends that will find it helpful too

19/12/2024

Have you got a Christmas meal out this year? Today is one of the most popular days for a Christmas meal.

However, eating out can be a minefield if you're trying to stick to a healthier plan or don't want to do anything to raise your blood sugar levels. However, it can be quite easy if you know what to pick.

1. Fill Yourself Up With The Good Stuff
Have a starter and a main course or just a main course, but not a dessert. Avoid the bread basket or prawn crackers or similar sides. In fact it is best to ask the waiter to take these things away or give them to someone else to remove the temptation. Instead, ask them to bring some olives.
Try and stick to just one glass of good quality wine and remember to drink plenty of water.

2. Watch Out For Hidden Sugar
When you are choosing items from the menu, watch out for the hidden sugar and high carbs in sauces, pickles and dips. For example, all Thai restaurants do very tasty fish cakes. These are better than things like spring rolls because they have more protein - but other types of fish cakes may have a high potato content so be careful. Also avoid sweet chilli sauces which accompany many Thai dishes.

3. Remember, You Can Order Off The Menu
For instance, if you like the sound of the fish or chicken, but not the cream sauce, ask for it without, or swap it for another method of cooking. Don’t be afraid of asking for exactly what you want.

4. Always Order Vegetable Dishes
Make sure you order plenty of vegetables and salad with your meal and, if you haven’t had enough, order more!
Starting a meal with a salad or vegetables will help reduce the spike in blood sugar levels.

5. Avoid Fried Food
Choose food that hasn't been deep fried, so go for non-fried egg noodles or a small portion of plain (ideally brown) or coconut rice. Wild rice is also a good option if available. You can also share portions between 2 or 3 people if you don't want to miss out completely.

The main thing though is to enjoy yourself! What will you be eating?

18/12/2024

🎄 My top 10 tips for getting through Christmas as healthily as possible without adding to the stress by worrying about what you can eat and what it will do to your blood sugar. 🎄

1. Don't try to diet over the festive period - Set a maintenance goal instead. This is more realistic and much more achievable. This will give you the freedom to enjoy yourself without the feelings of deprivation or the pressure to rebel...
2. Plan ahead as routines go out the window - Make sure you don’t forget about yourself and still take the time to plan your food. That way, you will still have the right choices in the house and it will be much easier for you to succeed.
3. Don't go to a party hungry - If you do, if will be harder to make healthy choices.
4. Make good alcohol choices - Avoid creamy or sweet drinks. Try to drink with food as this will reduce the impact of alcohol (and sugar) on your blood stream.
5. Try and continue with exercise - If your usual classes aren’t running, choose other options instead e.g. brisk walks with friends and family
6. Take healthier options to parties - Be the person that takes some healthy options like a salad, a fruit platter, hummus and crudites. You'll be surprised how many appreciate it and will choose your food over all the beige.
7. Be gentle on yourself - If you do happen to overindulge, to enjoy whatever you are indulging in and get back on track afterwards.
8. Drink plenty of water - This will encourage you not to overeat and will also improve how you feel the next day.
9. Watch your portion sizes - particularly fast-release carbohydrates like starchy carbs and sugar
10. Have fun!
Let me know in the comments what you find the hardest to do at Christmas 👇

29/11/2024

Move More for Better Blood Sugar

Regular movement is one of the best ways to support healthy blood sugar levels and prevent type 2 diabetes. Here’s why it matters and how to get started!

💡 Why Moving More Helps
When you exercise, your muscles use more glucose, which helps reduce blood sugar levels and makes your body more sensitive to insulin. Movement doesn’t just mean the gym—every step counts!

🏋️ Types of Movement That Help
1. Walking: A brisk walk, especially after meals, can help manage blood sugar levels.
2. Strength Training: Lifting weights or doing body-weight exercises helps build muscle, which supports insulin sensitivity.
3. Gentle Movement: Activities like yoga, stretching, or even dancing around the house reduce stress and support blood sugar stability.

⏰ No Time? No Problem!
Try mini workouts throughout the day, like a 5-minute stretch in the morning, a short walk at lunch, or 10 squats while waiting for the kettle to boil. Small bits of movement add up!

🕒 Stay Consistent
Aim for at least 30 minutes of movement most days. Find activities you enjoy to make it easy to keep up—and remember, every little bit helps!
Moving more doesn’t need to be complicated, but it can make a big impact on your blood sugar and overall health! 🌟

👉 Follow for more blood sugar support tips

27/11/2024

🧘 The Role of Stress in Prediabetes

Did you know stress can impact your blood sugar? Managing stress is a powerful step for anyone looking to prevent or manage prediabetes. Here’s how stress and blood sugar are linked—and a few tips to help keep calm.

💥 How Stress Impacts Blood Sugar
When you’re stressed, your body releases cortisol and adrenaline—hormones that raise blood sugar to give you quick energy. While this is helpful in emergencies, chronic stress can keep blood sugar elevated, making it harder to manage insulin and blood sugar over time.

🌱 Why It Matters for Prediabetes
For those with prediabetes, high levels of stress can lead to insulin resistance, higher cravings for comfort foods, and increased risk of blood sugar spikes. Learning to manage stress can play a huge role in supporting healthy blood sugar levels!

🧘 Tips to Manage Stress for Better Blood Sugar
- Practice Deep Breathing: A few minutes of slow, deep breathing can help calm your nervous system and reduce cortisol levels.
- Move Regularly: Gentle movement, like walking, yoga, or stretching, releases feel-good hormones and helps balance blood sugar.
- Prioritise Rest: Aim for quality sleep and set aside time for activities you enjoy—both are important for managing stress.
- Stay Connected: Spend time with loved ones or engage in a hobby. Connecting with others can reduce stress and improve overall wellbeing.

Small stress management habits, done consistently, can support your journey to balanced blood sugar and better health. Remember, every little step counts! 💙

👉 Follow for more simple tips on prediabetes and wellness

15/11/2024

Understanding blood sugar is key to feeling your best and staying energised!

Here’s the basics:

✨ What is Blood Sugar?
Blood sugar, or glucose, is the main source of energy for your body. It comes from the food you eat, especially carbs, which break down into glucose in your blood.

📈 Why Does It Matter?
Balanced blood sugar = steady energy, mental clarity, and reduced cravings. High or unstable blood sugar can lead to issues like fatigue, weight gain, and insulin resistance over time.

💥 What Impacts Blood Sugar?
1. Food Choices: Carbs (especially refined ones) cause quick spikes; fibre, protein, and fats help stabilise.
2. Activity Level: Exercise helps your cells use glucose more efficiently.
3. Stress: High stress releases hormones that can spike blood sugar.
4. Sleep: Poor sleep can disrupt how your body manages glucose.

🧘 Top Tips to Help Stabilise Blood Sugars
• Pair Foods: Mix carbs with protein/fat to slow absorption.
• Stay Active: Even short walks help after meals.
• Stay Hydrated: Water supports blood sugar regulation.
• Prioritise Sleep & Stress Management: Both are essential!

📌 Bottom Line: Small changes make a big difference! A balanced blood sugar approach can lead to better energy, mood, and health.

👉 Follow for more tips on wellness and blood sugar balance!

13/11/2024

Are you at risk for prediabetes?

Factors like age, family history, and lifestyle choices can all play a role.

The good news?

Many of the key risk factors are within your control!
Small, consistent changes to your lifestyle can help reduce your risk and support your long-term health.

11/11/2024

This is a real favourite of mine!

Who else loves poached eggs and avocado on toast?
It always makes a great lunch or weekend brunch and is best if served with some fresh rye sourdough straight from the bakery...delicious!

You probably don't need a recipe for this, but it's here as much as anything as reminder of how to get some great healthy fats and proteins in your diet.

Save this recipe as a reminder to have this soon for lunch or brunch.