The weather is still warm and we are thankfully, moving into a new season – my favourite where, leaves are turning and seasonal eating turns to getting ready for the harvest where, for me there is something in the air about new beginnings. It is the Jewish New Year marked with apples dipped in honey and wonderful honey cake for a sweet year ahead.  It marks the end of summer berries and the franticness of school holidays into autumn crumbles along with apples that I chop and add to salads or have with almond butter as a snack.   Many fruits and vegetables are at their peak at this time of year such as plums, apricots, blackberries, grapes until October, figs, melon, pears, nectarines, tomatoes, artichokes, aubergines, butternut squash, celeriac, kale and leeks.

I try to go organic as much as possible (Kind earth supermarket, Llanelli, Aldi, Waverley Stores Carmarthen and Burns, Kidwelly, are all good sources).    Broccoli, kale cooked with olive oil, with or without garlic (although, evidence suggests it is excellent for heart health, lowering ‘bad’ LDL cholesterol whilst, increasing the good and containing anti-inflammatory, antibacterial and antiviral properties, also including manganese – good for digestive health and the absorption of fats, vitamin B, C and selenium).  A sprinkle of slithered almonds on broccoli cooked in the oven is a healthy side dish and helps up our vegetable intake.

I have been reading in forums, about Type 1 and Type 2 Diabetes and with both types there is much misinformation where most people genuinely, think Type 2 is where people eat too much sugar and Type 1 is the ‘bad one’.   Type 2 is where the pancreas does not produce enough insulin to maintain a normal blood glucose level or the body is unable to produce insulin produced (insulin resistance).  It could run in the family, due to ethnicity and age, for example, black Afro-Caribbean or  South-Asian backgrounds are two to four times more likely, to develop it than those with a white European background -with the risk increasing over  25 years of age, whereas the latter are more likely, to develop it over 40, hence why I was originally diagnosed as Type 2 at just over six stone and nearly, lost my life, although we are seeing more cases of young people developing it through childhood obesity.

Other factors are when an expectant mother develops gestational diabetes they can be at risk later in life as can those suffering with Polycystic Ovary Syndrome.   Food and drink can also, bring on Type 2, including eating red and processed meat, potatoes (specifically chips), white bread, white pasta and sugary cereals or other refined carbs like white rice, sugary drinks and alcohol, in other words the great western diet.  A great alternative to a baked potato which was one of my staples, is to cut an avocado in half and bake in the oven, then add your favourite toppings afterward, although it is a matter of taste!  Diet and lifestyle cannot bring on Type 1 diabetes as it is an auto-immune disease usually diagnosed in children.

It is a good idea to switch from white to brown and include wholegrains, fruit, vegetables, yoghurt, eggs and protein.  A typical meal for me is a protein such as salmon sticks (from Morrison’s), that my son will also, eat, packed with omega 3 oils, good with salad, whilst adding Mediterranean vegetables and an avocado.  As salad season will soon come to an end and my body craves warmer foods, I will be making warming soups, with a very large butternut squash from Kind Earth, Llanelli and a marrow from Burns, Kidwelly where recipes are available on my website www.olivetraining180.com.

Also, check out Diabetes UK for helpful advice and recipes.   I also, have a little dark chocolate good for the lungs and a minimum of 70% cocoa can fight inflammation, reduce stress and lift your mood.  My favourite is pumpkin and other seeds drizzled with a little melted dark chocolate for a treat and PlayinChoc (£2.95 playinchoc.com) contains a 10g bar of dark chocolate made solely from cocoa beans, coconut and vanilla – yum!

I have been trying out new things and bought chia seeds (Burns) to replace overnight oats and Delicious Ella, Cocao and Almond bars (Tesco), the former had the texture akin to frog spawn when adding water, (I may add just a sprinkle to yoghurt as it is rich in omega 3’s, iron and protein, and labelled a superfood.)  Probably, going very well with the pond water I made when adding spirulina to my soup, and the latter was what I imagine cardboard to taste like (even the flies did not touch it when I left it for a bit).    Yoghurt is also, a complete protein and you can add seeds, nuts and fruit to fill you up and stop cravings.  Spirulina by the way is one of the most nutrient dense foods on the planet, a blue-algae containing Phycocyanin that is anti-inflammatory and contains antioxidants, omegas 3&6, iron, protein and B3.

Ella Woodward healed herself from a disease on a vegan, diet and I have her cook book but it did nothing for me as lots of her recipes are very sweet using dates and syrup, her diet was very bad before and full of processed sugar and so it worked for her.  My eight-year old son has stopped having tomato ketchup as he has just found out that one squirt contains 6 teaspoons of sugar. ‘Imagine if you have three’, he remarked.

These, are a few foodie ideas but I know diabetes educators would be better off  to advise, after all what is deemed good for you today is bad for you the following Tuesday, (like coconut oil deemed a wonder oil for metabolism, now cast aside as poison).  Low carb diabetes cook books (available on Amazon) also, seem to be a popular choice.  I am committed to recycling and buying kindly and selling water bottles with special crystal properties that make the water you drink taste wonderful, filling you with a burst of energy whilst, clearing your chakras.   I am also, selling recycled shopping bags made out of plastic bottles and jewellery that contains positive energy to balance body and mind.   Watching our consumption of silver and gold is also wise for the planet with, companies like Pandora committed to recycling metals known for excessive water consumption on production and using toxic substances like mercury.

I aim to take a probiotic a day but it is hard to know what ones do not make it past stomach acids and those that work, although present in yoghurt, sauerkraut, kombucha and miso.  I tend to drink miso as a soup by the gut full and add tofu (miso and tofu available from Tesco).  I also, held classes in how to make your own sauerkraut, which proved popular.

A typical pathogen that overgrows is Candida – a term that refers to a large family of yeasts (one celled fungi) that under normal circumstances, harmlessly inhabit the tissues of humans.   When not enough beneficial bacteria are present in a given body tissue to keep Candida under control, it transforms from a harmless state into an invasive species.  I read that it comes hand-in-hand with diabetes but not always and after being treated, sugar will stabilise back into a normal steady routine without excessive peaks or valleys.

I put my anti-candida programme to treat myself on my bio-feedback machine and try slippery elm tea a herb native to North America and derived from the inner bark of the elm tree, long been used by traditional cultures in the new world for a variety of ailments, mainly digestive issues, forming a soothing film over any mucous membrane it comes into contact with.   Pau d’arco, (Tabebuia) is derived from the inner bark of a beautiful, large tree that is native to the rainforests of Central and South America.  My sugar levels have stabilised a little but maybe if candida is present I need a more comprehensive treatment plan.

(Do not use any of these suggestions if pregnant and not as a substitute for medications.   Please consult your health practitioner for contraindications.)

I want to burn fat and promoting muscle, so knowing that strength training helps with this, I incorporate an extra machine at the gym for my arms. I feel stronger but still feel weight loss is difficult due to insulin therapy.  I know plenty of Type 2’s who walk their dogs regularly which is great to lose weight where it is paramount to lose visceral fat that surrounds our organs in the stomach.  Strength training in the gym that can involve the machines is a good idea but for those who cannot get there a walk is a good way to start, add the beach and you are resistance training.  I went to the gym one day and a power walk on Burry Port beach the next, luckily, we are spoilt for choice for beaches in Carmarthenshire.

Adding quality protein is also, a great way to lose and lower the risk of stomach fat and can preserve muscle mass during weight loss whilst, helping metabolism, protein rich foods include, eggs, almonds, pistachio nuts, chicken (no skin), oats, cottage cheese, Greek yoghurt, lean beef, tuna, quinoa, whey protein, lentils, pumpkin seeds, turkey breast, fish, brussel sprouts and an array of vegetarian or vegan protein sources, quorn, tofu, tempeh, pea protein (available on Amazon ).  It is best to check with your Doctor if high protein is suitable for you.  Adding a splash of vinegar or taking apple cider vinegar is also, great for reducing weight, heart health and blood sugar control although, with Type 1 does not seem as effective.

I stumble into a conversation between my husband and eight year old son, about being a vegetarian as my husband has been for a number of years. I was a vegetarian and vegan for over twelve years which was difficult in my twenties when my dad kept telling me to eat ‘proper food’ and when travelling it was always, ‘un poco’ (a little) meaning it only has a little meat.  I could hear my son telling my husband that he needs to also, eat ‘proper food’ as when I developed a chronic condition in my early thirties and could not get out of bed the Doctor told me to increase fish, meat and good fats, therefore, I was out of bed in a month.

I eat avocados, nuts and seeds but not too many as a few go a long way in calorie content, however, half an avocado in your salad, sprinkled with seeds and a handful of almonds and walnuts as a snack are good choices.  Green tea (I have the decaf version of one or two cups a day), is rich in antioxidants and can enhance the metabolism so swapping at least one of your cuppas a day will help.  Also, cutting back on alcohol and sweetened drinks are common sense when fighting Type 2 diabetes

Fibre can also, assist with fat loss, decreased weight and keeps you fuller for longer,  according to the NHS, contributing to a lower risk of heart disease, stroke, type 2 diabetes, balancing blood sugar and preventing bowel cancer, also improving gut health and digestion.  Soluble fibre includes, oats, beans, lentils, barley, nuts, apples and blueberries and most fruit and vegetables; that absorbs water turning into a gel-like substance, like if you add milk to oats, becoming a gel in the stomach that slows digestion and the absorption of sugar whilst lowering cholesterol.  Whilst, insoluble is like adding water to celery and found in seeds and skins of fruit, whole-wheat bread and brown rice that can control weight by making you feel fuller and curbing cravings.  Also, for fibre add dried figs, fresh mango, blackberries, dried prunes, parsnips, brussel sprouts, sweetcorn, avocado and carrots.  I cannot tolerate many pulses but adding them and beans including baked, are fermentable fibres that move into the large intestine feeding healthy bacteria.  Choosing Ryvitas, brown bread or seeded, whole wheat pastas and brown rice are all better choices than white varieties.

Twenty minutes of yoga a few mornings with my son in the school holidays was amazing and we had fun, trying to balance where he is so much better than I.  I use a yoga app but my son loves an old DVD, by Barbara Currie a yoga guru who looks amazing in her eighties and in the west is a modern form of Hatha yoga, with various asanas creating a mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.   Therefore, great for the mind, body and soul.

I come back from the Machynys gym and decide to pop into Kind Earth, stocking up on vegan pies, nori seaweed (also, great added to miso soup), vegan squirty cream, Booja Booja, dairy free ice-cream and all sorts of other goodies as I like to still make healthy choices and be kinder to the planet.  I try the vegan brownie from a tester on the counter and it was truly amazing, so of course I had to buy a couple for the family.  I do make them but choose no sugar added to mine.  I also, pop into Burns farm and buy lots of other vegan and non-vegan treats where the locally sourced produce tastes amazing.

I have been meditating for the last thirty years and although, cannot prevent things happening it can help with coping and calming the mind.   During the last few years a new field named psychoneuroimmunology recognises the link between mind, the brain, immune system and how they communicate with each other. Our mind and feelings influence our health and our health has a powerful effect on the mind. Perhaps instead of constantly, thinking what we are eating instead, look at ‘What is eating you?’ (Emotionally). Meditation has many beneficial effects on health including lowering anxiety, depression, pain and stress as well, as learning to cope with a disease. (I am setting up a group but look on YouTube to practice at home)

From the perspective of spiritual reality, illness is a step toward wholeness. No one consciously chooses pain or illness, yet the experience of dealing with these challenges can lead us on a journey that ultimately delivers great reward.  Type 1 cannot be helped and most eat what they like as we are taught that is ok as lifestyle did not cause it and bolus for it (put insulin in before they eat), whereas Type 2’s have enormous guilt that their lifestyle choices created this disease when, many of the population eat a western diet and are sedentary but do not have it.  I know many who walk the dog regularly and have taken control of their diet.  Although, I am Type 1 and go to the gym, do yoga, meditate and walk on the beach regularly, whilst adopting a balanced but mainly low carb diet I have been told I am insulin resistant (I think a pump would really help me).  For breakfast I try tempeh a sort of Tofurkey bought from Burns, coupled with half an avocado (good fats and fibre), it tastes kind of like a corn beef hash but at least slightly tastier than cardboard.

I am listening to ‘Deciphering the Golden Flower, One Secret at a Time’, a J.J Semple, YouTube and buy his widely, acclaimed book on Kundulini awakening (more on this next time).

I have been applying Weleda Rose Night cream (£23 Holland & Barrett or contact a Consultant) that smells amazing and great for self-love, as well as holding a rose quartz stone in my hand that makes me go off to sleep immediately (www.olivetraining180.com).

Denise Kingsley-Jones runs the acclaimed www.olivetraining.com website that is rapidly growing to provide empowerment training for health especially, with a chronic condition and Equality & Diversity training for organisations, whilst producing books, events and articles on the above themes. Get in touch deniseolivetraining180@aol.com