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Proper portions guide

Personalised Portions Planner

Don’t want to cut out food groups from your diet, but want to control your blood glucose levels? No problem! Use this portion guide to help you build healthy, balanced, low-glycaemic meals.

£5.00

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Don’t want to cut out food groups from your diet, but want to control your blood glucose levels? No problem! Use this portion guide to help you build healthy, balanced, low-glycaemic meals.

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theprediabetesnutritionist

💁🏾‍♀️Blood Sugar Tip: Swap jasmine ric

💁🏾‍♀️Blood Sugar Tip: Swap jasmine rice for basmati rice. The glycaemic index measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods with lower GI values raise blood glucose slowly, which helps maintain stable energy and blood glucose levels. Basmati rice has a GI ranging from 50 to 58, while Jasmine rice has a higher GI, typically ranging from 68 to 91. So, basmati rice is a better option for blood glucose control, especially if you are a midlife woman with insulin resistance or prediabetes. That said, avoid eating rice alone! Always pair it with proteins, healthy fats, and vegetables. This pairing creates a balanced meal that further reduces the glycaemic load of your meal, gives you steady energy and keeps you full for longer. What type of rice do you prefer - white or brown? Best regards,
Somi | @theprediabetesnutritionist #bloodglucosecontrol #prediabetes #insulinresistance #midlifewellness #midlifewoman

TGIF! Here’s a refreshing, alcohol-free recipe t

TGIF! Here’s a refreshing, alcohol-free recipe to usher in the weekend! 🍹 If you’re trying to cut down on alcohol, then you might want to try this cinnamon and ginger spice mocktail. Not only does it taste great, but it also offers several health benefits. 🌿 Cinnamon and ginger are two ingredients that are known to have a positive impact on your blood glucose levels. When consumed as part of a balanced diet, these spices can help regulate blood sugar levels and improve insulin sensitivity. 📈 You will need ground cinnamon, ginger, fresh lemon juice, stevia or another low-calorie sweetener, and sparkling water to make this mocktail. Mix the ingredients together in a cocktail shaker and pour over ice. You can garnish it with a cinnamon stick and a slice of lemon. 🍋 Give this mocktail recipe a try, and let me know what you think! Have a lovely weekend! Best,
Somi | @theprediabetesnutritionist
#alcoholfree #midlifewellness #bloodglucosemanagement #insulinresistant

🌞 Busy midlife mums: I understand that cooking

🌞 Busy midlife mums: I understand that cooking high-protein breakfasts during the working week can be challenging, so cereal may be the most convenient option for you. While you can manage your blood glucose and cholesterol by eating cereal, choosing the right one is essential because not all cereals support your health goals.😳 💁🏾‍♀️ Limit low-fibre and high-sugar cereals like cornflakes and Frosties, and opt for high-fibre, lower-sugar options like shredded wheat and Weetabix. But don’t forget to make your breakfast balanced! 🥣 To do this, pair your cereal with protein-rich foods like Greek yoghurt (choose low-fat versions if you’re managing your cholesterol or weight), and add some nuts and seeds for extra protein, healthy fats and fibre. Including some fruit is also a good idea to get antioxidants and extra fibre. [**You can consider using low-glycaemic fruit like berries, apples or pears]. 👩‍⚕️ Eating your cereal like this will keep you fuller for longer and support your health goals. 🤔 If you have cereal occasionally, what do you typically choose? Best,
Somi | @theprediabetesnutritionist #midlifewellness #midlifemum #breakfastcereal #diabetescommunity #diabetesuk

👋 In yesterday’s post, we discussed the benef

👋 In yesterday’s post, we discussed the benefits of low-impact cardio exercises for women in midlife. These exercises can help reduce insulin resistance, manage hormonal fluctuations, and are gentler on the joints. 💪 This post outlines nine suitable low-impact exercises that you can add to your routine. Remember to aim for at least 30 minutes of exercise, five days a week. Ideally, two of those sessions should be strength-training exercises such as calisthenics or weight-lifting. 🏋️‍♀️ Please share this post with another lady who will find this useful! Best,
Somi | @theprediabetesnutritionist #midlifewomen #midlifewellness #midelifehealth #bloodglucosecontrol #exercisetips

🔉Low-impact cardio and strength training exerci

🔉Low-impact cardio and strength training exercises are better than high-intensity cardio in midlife. Focusing on low-intensity cardio and strength training during middle age can provide several health advantages. These include maintaining 💪 muscle mass, improving 🩸 blood glucose and insulin sensitivity, strengthening 🦴 bones, and managing 😌 stress. Although high-intensity cardio is still beneficial, low-impact exercises are gentler on the joints and more sustainable in the long run. Best,
Somi | @theprediabetesnutritionist #midlifewoman #midlifewomen #midlifemom #midlifewellness #midlifehealth #womenover40 #over40health #womenover35 #perimenopausenutrition #midlifenutrition #prediabetes #insulinresistance #insulinresistancediet #type2diabetes #diabetescommunity #registerednutritionist #diabetesuk #preventivehealth #womenshealth #womensnutritionist #holisticnutritionist #londonnutritionist #bloodglucosecontrol #bloodglucosemanagement

💁🏾‍♀️Add more soya protein to your die

💁🏾‍♀️Add more soya protein to your diet! Soya products like tofu, tempeh, and edamame contain phytoestrogens, which mimic the effects of oestrogen in the body. They help balance hormone levels in midlife women, potentially alleviating the symptoms of hormonal changes such as hot flashes, night sweats and mood swings. Soya products are rich in protein and fibre, which can stabilise blood glucose levels and improve insulin sensitivity. ⚠️Be cautious of how many products you use if you have a history of fibroids. Also, the links between soya and breast cancer in humans are unfounded, as past studies have been done in animals that process soya products differently from humans. So, tell me! Do you eat soya products? If so, which are your favourites? P.S. 🍽️In my bowl: Brown rice, steamed veggies and tofu in Thai red curry sauce. Best,
Somi #midlifewoman #midlifewomen #midlifemom #midlifewellness #midlifehealth #womenover40 #over40health #womenover35 #perimenopausenutrition #midlifenutrition #prediabetes #insulinresistance #insulinresistancediet #type2diabetes #diabetescommunity #registerednutritionist #diabetesuk #preventivehealth #womenshealth #womensnutritionist #holisticnutritionist #londonnutritionist #soyaprotein

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