8 Tips How to Eat to Manage Diabetes

Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.

Eat regular meals Plate

1. Eat regular meals Plate

Spacing meals evenly throughout the day will help control your appetite and blood glucose levels – especially if you are on twice-daily insulin.



 

Opt for slowly absorbed carbohydrates

2. Opt for slowly absorbed carbohydrates

All carbohydrates (carbs) affect blood glucose levels, so be conscious of how much you eat and opt for carbs that are more gradually absorbed. Try pasta, basmati or easy-cook rice; granary, pumpernickel or rye bread; new potatoes, sweet potatoes and yams; oat-based cereals, such as porridge or natural muesli.






 

Cut the fatcarbs

3. Cut the fatcarbs

Eat less fat – particularly saturated fat. Try unsaturated fats and oils, especially monounsaturated fats like extra virgin olive oil and rapeseed oil, as these types of fat are better for your heart. Use skimmed or semi-skimmed milk and other low-fat dairy products, while grilling, steaming or baking foods is healthier than frying. Remember that all fats contribute similar amounts of calories, so limit your overall intake if you are aiming to lose weight.

 

Five portions of fruit and vegetables every day

4. Five a day

Aim for at least five portions of fruit and vegetables every day to give your body the vitamins, minerals and fibre it needs. A portion is: 1 piece of fruit, like a banana or apple, 1 handful of grapes, 1 tablespoon (30g) dried fruit, 1 small glass (150ml) of fruit juice or fruit smoothie, 3 heaped tablespoons vegetables.



 

Eat plenty of beans

5. Eat plenty of beans

Beans, lentils and pulses are all low in fat, high in fibre and cheap to buy. They don’t have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans. Include in soups and casseroles, cold in salads, in falafel, bean burgers and low-fat houmous and dahls.

 

Eat more fish

6. Eat more fish

All types of fish are healthy, provided they’re not coated in batter or fried, but oily fish such as mackerel, sardines, salmon and trout are particularly good for you. They are rich in omega-3 (polyunsaturated fat) which helps protect against heart disease, which people with diabetes are at higher risk of. Aim to eat two portions of oily fish a week.,

 

Cut back on sugar

7. Cut back on sugar

Having diabetes doesn’t mean you need to eat a sugar-free diet. You can include some sugar as part of a healthy, balanced diet, provided you don’t over do it. Just aim to have less of it. You can also use other sweeteners as an alternative to sugar. Some easy ways to cut back on your sugar intake include choosing sugar-free drinks, buying canned fruit in juice rather than syrup and reducing or cutting out sugar in tea and coffee. But remember, sugary drinks are an excellent treatment for hypos (hypoglycaemia – low blood glucose level).

 

Reduce your salt

8. Reduce your salt

Having too much salt increases risk of high blood pressure. This in turn increases your risk of heart disease and stroke, which people with diabetes are already at higher risk of. Reduce salt in your diet to 6g or less a day. Try cutting back on processed foods which account for about 70 per cent of our salt intake. You can also try flavouring foods with herbs and spices instead of salt.

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Quinoa: 9 Health & Nutritional Benefits

Quinoa - Health and Nutritional Benefits

"Quinoa is a good source of protein, fiber, iron, copper, thiamin and vitamin B6," said Kelly Toups, a registered dietician with the Whole Grains Council. It’s also "an excellent source of magnesium, phosphorus, manganese and folate." Toups emphasized that a "'good source' means that one serving provides at least 10 percent of the daily value of that nutrient, while 'excellent source' means that one serving provides at least 20 percent of the daily value of that nutrient."

Often used as a substitute for rice, quinoa is commonly considered to be a grain and is usually referred to as such, but is actually a seed. "The yellowish pods are the seed of a plant called Chenopodium quinoa, native to Peru and related to beets, chard and spinach," wrote Nicole Spiridakis in a story for NPR. When cooked, quinoa is soft and fluffy, with a slightly nutty taste. It can also be made into flour, flakes and various foods like pasta and bread, according to the Grains and Legumes Nutrition Council.

White Quinoa, Red Quinoa, and Black Quinoa

1. Contains All Amino Acids

One of the most impressive qualities of Quinoa is its protein make-up. It’s not animal source of protein but boasts some pretty good numbers. The protein alone would be enough to eat it, but it contains all 8 of the amino acids that your body needs to truly function at its best. There are supplements out there that you can buy to get all of those amino acids in one place, or you can start eating Quinoa daily to get them from a natural food source.

2. High in Fiber

The fiber content in Quinoa is what gets many people interested in eating it. If you have trouble thinking of ways to increase your fiber and have resorted to buying and eating fiber bars or fiber fortified cereals to get the job done, you might be better off getting a supply of Quinoa. It contains a fifth of how much fiber you need each day in every one cup serving. That’s pretty impressive considering that most Quinoa recipes are filled with other foods like black beans that have a good amount of fiber so you can get a substantial portion of your fiber needs met in one meal.

3. High in Riboflavin

Riboflavin is also known as Vitamin B2, part of the family of B Vitamins and responsible for providing much needed antioxidants to assist the body with a number of functions. It also helps with enzyme performance and oxygen delivery throughout the entire body. It’s a pretty important vitamin. Six percent of your daily needs per 100 grams of Quinoa might not sound like a lot, but many foods contain a bit of riboflavin, so it adds up throughout the day, Quinoa just gives it a nice contributing boost.

4. Contains Lysine

One special amino acid that Quinoa contains is called Lysine. Lysine is usually found in sports supplements by those trying to add lean muscle to their body. It’s been said to also help strengthen the immune system, so Quinoa is great to eat during those months when everyone seems to be getting sick. It’s also been proven to help raise serotonin levels, which is a way to help you feel more relaxed and get into a calm state. Instead of using a supplement to get it, you can simply start eating more Quinoa.

5. Rich in Manganese

Manganese is something you definitely don’t want to go without for any stretch of time, and with Quinoa you won’t have to because it provides almost half of what you need in just one serving. The symptoms of being low on manganese include having high blood pressure levels, high cholesterol levels, neurological problems, hearing impairments, and more. The number one cause of running a manganese deficiency is not eating enough foods that are rich in it. That’s why making Quinoa a part of your lifestyle is a good idea.

6. Has Antiseptic Properties

During the processing of Quinoa there are saponins which are removed from it and then reused as an antiseptic, as well as a detergent. This shows just one more aspect of this superseed. There is some misperception as to what Quinoa is exactly, whether it’s a grain or a seed. The part that is edible is the seed, which makes it great for grain-free diets and diet plans. But the plant that it grows on is grain-like which causes the confusion. There are many benefits to the plant, and it shows just how versatile it can be, much the same way aloe can be eaten, and used to treat the skin.

7. Supports a Gluten-Free Diet

When you’ve gone gluten free either for medical reasons or for dietary ones, you’ll quickly find out that while there may be more GF options than there were a decade ago, there is still a lot of room for more products. In the meantime you can stay gluten-free by using Quinoa. It’s not a grain, it’s a seed, and it doesn’t contain any wheat or gluten in it, so you can feel free to enjoy it in loads of different Quinoa recipes without worrying if it’s going to upset your system.

8. Helps You Avoid Getting Fat

The fiber in Quinoa helps the body get rid of unneeded fat, while also helping you to eat less by making you feel fuller longer. This will help you eat less overall, as well as help your digestive system process. The overall result is that if you have a problem with overeating, or a sluggish digestion, Quinoa can help on both counts. The results of adding Quinoa to your diet can typically be felt right away, as you start to feel lighter both by not eating as much, and having more regularity than you currently do.

9. Helps Lower Cholesterol

It’s the fiber once again that provides the benefits here, this time helping to lower your cholesterol. Many people resort to cholesterol-lowering drugs, and it’s always important to listen to your doctor’s advice. But with dietary changes and you doctor’s guidance you can avoid or reduce the amount of medication you have to take to keep your cholesterol in check. Quinoa makes it easy since it’s can be used in a myriad of ways, and you won’t feel like you’re eating a special diet of any sort, or missing out on the foods you love.

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12 New Sex Positions Should Try

This is the year to really heat things up in the bedroom!
Romance between you and your partner in the bedroom slowing down? Getting tired of trying the same old sex positions? Or maybe you fancy a bit of fun outside the bedroom? We have the top 12 new sex positions everyone needs to know about!

Trying new sex positions isn't just for that exciting honeymoon period, anyone can rekindle the spark with their long-term partner by trying something new. You don't have to be super flexible or wildly adventurous either - we have ideas for anyone to try!

Whether you decide to spice things up with a 'sultry saddle' one night, or try a 'spider' the next, we've included easy-to-follow pictures along with a full explanation, difficultly rating and a fun rating - you can even click through to read more about every position.

Why not work your way through the gallery until you get to number one - the most popular of all our sex positions, as voted for by you. That one must be pretty close to guaranteed satisfaction, then!

Every sex position worth knowing about is right here, so take a look and we guarantee things in your bedroom will be becoming less of a flicker and more of a full-blown fire in no time!

Disclaimer: Always make sure your partner is comfortable and up for trying new things in your sex life, no matter what that may be.

1. Handcuffs

How to do it: You’ll need a waist-high surface like a countertop or table for this position. The woman faces the table, bends over, and rests her body on the surface. The man enters her from behind. He grabs her hands, pulling her arms back towards him.

Expert tip: This is a great position if you want to play around with domination and submission, since the woman is pinned in place and doesn’t have much control.

 2. Sideways Straddle

How to do it: The man lies on his back. He bends one knee and rests the foot of the same leg on the bed. The woman turns her body so she’s facing his upright thigh. She straddles his leg, resting one knee on either side, and lowers down onto his penis. From there, she rocks back and forth, grinding her clitoris against his thigh.

Expert tip: This one can be a bit tricky to get into at first, but it’s an amazing position for female orgasm since the woman is getting so much clitoral stimulation. The woman can add a little bit of lube to her clitoris to make the grinding sensation feel even better.

3. Lotus

How to do it: The man sits upright, with his legs crossed (or as close to crossed as he can get!) in front of him. The woman faces him and lowers down onto his penis. She wraps her legs around his back so she’s also cross-legged.

Expert tip: This is a fantastic position for slow and intimate, but still intense sex. Since you’re mainly grinding against each other and can’t get a lot of in-and-out penetration, it’s a solid choice for men who want to last longer. It also works well for women who need a grinding motion to reach climax.

4. Upright Doggy

How to do it: In this variation of traditional Doggystyle, the woman drapes her body over the back of a sofa or props up against a large headboard instead of being on all fours. She’s still on her knees, but her body is more upright. The guy is in the same position as Doggystyle, and enters her from behind.

Expert tip: This position gives both partners easier access to the woman’s clitoris. Either partner can stroke her clitoris with fingers or a sex toy.

5. Over The Edge Lotus

How to do it: In this variation (of the position described on the previous slide), the guy scoots over to the edge of the bed so he can rest his feet flat on the floor.

Expert tip: If flexibility is not your forte, you’ll find this variation of Lotus much easier to pull off. The woman has a bit more range of motion too, so she can slide up and down the full length of his penis.

6. Leaning Cowgirl

How to do it: The man lies flat on his back, and the woman straddles him. She slowly leans back, propping her hands behind her for support.

Expert tip: This is a great position for giving the man a show. The woman can masturbate right in front of him, showing him exactly what she’s doing to herself.

7. Legsplitter

How to do it: The woman lays on her back, with one leg flat on the bed and the other leg up in the air. The man straddles the leg that’s on the bed, and the woman rests her other leg on his shoulder. 

Expert tip: This position creates a really deep, full sensation. It’s great for hitting the G-spot. It’s easy to maneuver into from Missionary, but still unusual enough to feel new.





8. Crabwalk

How to do it: Remember doing the crabwalk in PE class? You’re going to get into the same position here, with your stomach facing up. The guy’s butt rests on the bed or floor. The woman can start off straddling the man, then slowly bend backwards until she’s resting on her hands.

Expert tip: This position is fun because it’s acrobatic and pretty unusual. You can use it to take a breather from more intense positions. The woman can put on a bit of a show by slowly and sensually grinding against the guy.

9. Reverse Cowgirl

How to do it: You’ve done Cowgirl, but have you flipped it around yet? In this variation, the man lies flat on his back. The woman straddles him, facing his feet. The woman has a lot of options for changing the angle of penetration. She can lean back slightly, sit fully upright, or bend forward to rest on her hands or elbows.

Expert tip: All that control ups the woman’s chances of being able to orgasm. She can easily reach down and stroke her clitoris, or lean back to hit her G-spot. The man gets an incredible view.

10. Standing Assist

How to do it: Both partners stand up, facing each other. The woman rests one foot on a short piece of furniture, like a stool or a side table.

Expert tip: 2016 can be the year that you finally try standing sex! Having the woman’s leg propped up can make for easier entry. A bit of lube will also help things along. If you’re feeling acrobatic, the woman can wrap her leg around the man’s waist, or stretch it all the way up to rest on his shoulder.

11. Assisted Cowgirl

How to do it: The man lies on a narrow piece of furniture like a sturdy coffee table or settee. The woman stands flat on her feet and crouches over him with one leg on either side. She’s totally in control, and can bounce up and down or grind on top of him.

Expert tip: This one is tricky because it requires a piece of furniture that is just right. But being flat on her feet allows the woman a much wider range of motion than standard Cowgirl. This is a great position for a super intense quickie.

12. Twisted Missionary

How to do it: This position is similar to Missionary, only the woman is on her side with her legs scissored open and resting flat on the bed.

Expert tip: Like the legsplitter, this position is really easy to get into from Missionary, but it still feels like you’re doing something new. The guy can caress her while the woman can play with her clitoris.

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