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The natural approach to tackling diabetes

The natural approach to tackling diabetes

Do you have diabetes, or know someone who has? Recent reports have shown that the condition, particularly type 2 diabetes, is placing an ever-increasing burden on the NHS.
Type 2 is where the body produces insufficient insulin. With type 1, the immune system attacks and destroys the insulin-producing cells. There’s a third one that has recently been tagged under the diabetes remit – the Alzheimer’s gene type 3. But it’s type 2 that is the most prevalent – 90% of diabetic adults have type 2 and more than 80% are overweight.

The main systems of diabetes are:

• Excessive thirst
• Changes in weight either way
• Blurred vision
• Cuts/sores that take a long time to heal or itchy skin
However, you may not have any of these symptoms and still be diabetic.
The human body is very good at healing and maintaining itself. By taking a naturopathic approach, which means eating the right foods and making some lifestyle changes, it is possible to reverse and prevent type 2 diabetes. In other words, you don’t have to be on medication to control your blood sugar levels.

Unfriend diabetes to prevent or reverse it

A low glycaemic diet is worth considering and below are my top 10 food recommendations:

1. Oats: to help keep your blood sugar even
2. Whole grains instead of wheat also help to maintain blood sugar
3. More pulses, such as lentils, kidney beans, chickpeas and butter beans. You can make some really smashing recipes with these or even soups which may become your favourites.

  • Quinoa: contains 9 of the amino acids our body needs and it’s a complete protein, even better than meat. It’s a grain and is a great source of essential fats, vitamins and minerals. This grain is very versatile, you can make salads with it or soups or serve it up with other foods, such as fish.
  •  Chia seeds, flaxseeds, pumpkin (great product to eat if you are pre-diabetic) or walnuts as a form of snacking. These are all great sources of antioxidants or natural fats. You can make yourself a lovely smoothie in the morning using chia seeds or any of these seeds/nuts. You can add some flaxseeds into a humus.
  •  By using chia/flaxseeds you are also increasing and getting good levels of calcium and magnesium. On the plus side, chia is very low in sodium, so in terms of sodium it beats flax seed.
  • Eat more courgettes, pumpkin, butternut squash and other varieties of winter squash - all these are low on the glycaemic table.
  • Low sugar fruits: berries, cherries, plums, blueberries and blackcurrants. All of these are a great source of antioxidants as well as low in sugar and you can have them for dessert or make a wonderful tasty smoothie, adding some of our seeds. What a great combo.
  • If you like your cordial drinks, the best one to choose is ‘Cherry Active,’ made from Montmorency cherries. It compares well with other juices, such as grape juice, which contain pure glucose. Everything in moderation

Nature is best

Chromium is one of the best things you can take to keep diabetes at bay, and it’s a tasty spice. Its active ingredient is MCHP, which mimics the action of insulin, which removes excess sugar from the bloodstream. You can cook with it, add it to teas and cereals. Take a teaspoon a day, which is roughly the equivalent of 3g.
One of my favourites is baked apple and cinnamon. The best apples to use are Bramley cooking apples and ¼ teaspoon of ground cinnamon
Increasing your fibre also helps to get rid of excess cholesterol. Effectively, fibre is a good internal cleaner. Examples include chia seeds and barley, apples and pears (these fruits are high in pectin).

You need good fats to break own the bad fats

Our bodies need fat and there are good fats and bad fats. Good fats are those such as olive oils, fish or fish oils, nut and seed oils. Add these into your low glycaemic foods, experiment a bit with your food, get to know what you like, what things you can mix together to produce something you really enjoy. One of the most well-known diets is the Mediterranean diet, which chooses fish over meat. Another important point is that omega 3s also increase the level of a hormone called adiponectin, which helps to burn sugar rather than storing it.
Let’s not forget that fish also contains vitamin D, something in which many of us are deficient. Vitamin D is great for keeping your immune system strong and healthy and ideally, we need 30mcg a day. Other than fish this vitamin is found in eggs and, of course, outside in the fresh air on a lovely sunny day. Just make sure you’re not completely covered up, otherwise you won’t benefit from those sun rays.

Example of some food or combinations you can choose

  • Boiled, poached or scrambled eggs on toast and use wholegrain rye toast
  • Apple and cinnamon compote using Bramley apples
  •  Artichoke and red pepper omelettes – you can combine it with smoked salmon on another day.
  • Wonderful bean salad: combine any type of beans such as green beans, kidney beans, chickpeas or black-eyed beans. Use a mixed salad leaf and make a salad dressing you like, for example, 1 teaspoon of wine vinegar and 1 teaspoon of olive oil.

Saturated fats

Meat and dairy come under the saturated fat topic, these promote insulin resistance when you combine it with a high glycaemic carbohydrate diet.

Try and avoid sugar

Sugar is mainly the culprit that triggers inflammation. That and starches, which are another form of sugar found in potatoes and processed carbs, such as white bread and pasta. All these are high in the glycaemic table.

By making changes to your diet and taking more exercise, it is possible to kick type 2 diabetes. Spare a thought for the man who, being among the 170 people a week having amputations due to the disease, told the BBC that it was his own fault for ignoring his doctor’s advice on healthy eating.

If you have any questions, please do not hesitate to ask or do leave a comment or your experience.

Lose weight to help your diabetes

Eat Diabetes Away with Weight Loss

Do you know someone with diabetes, or have a loved one with the condition?

If so, you may want to do everything possible to prevent this happening to you. With diabetes, there are many factors to consider, but the focus of this article is around how obesity can cause diabetes and how losing the weight can help you regain not just a stable blood sugar level, but melt away those pounds you’ve been wanting to shed for a while.

Almost 90% of people living with the type 2 diabetes are either overweight or obese. When you carry extra weight it puts additional pressure on the body’s ability to use insulin. The most important factor is that fat causes resistance to insulin, which is the hormone that regulates the metabolism of fats, carbohydrates, and proteins.

What is the First Thing to Consider?

The first thing to consider is a high-sugar diet that includes refined carbohydrates, such as biscuits, cakes and sweets. Even though glucose, or sugar, is the primary source of energy for our bodies, too much sugar puts your pancreas under undue stress. This is because when glucose starts to rise in our blood, the pancreas released the hormone insulin to lower and control the rise of glucose. The higher the glucose level, the higher the insulin.

The same foods that normally cause you to put on the pounds, like cakes and biscuits, are a double-whammy as in addition to the refined sugar, the carbohydrates in them also turn into glucose in the body. When you eat a cake, there is a substantial release of insulin.

The Opposite of High-Sugar Diet: Low Glycaemic foods

Low Glycaemic foods are those foods with carbohydrates that are broken down into glucose in support of our energy at a slower rate, to sustain energy throughout the day. These foods include the following:

  • Oatmeal, oat bran, muesli
  • Sweet potato, corn, lentils, and legumes
  • Most fruits, non-starchy vegetables and carrots
  • Sourdough rye, wholemeal rye, pumpernickel bread


Combining foods such as proteins with low glycemic carbohydrates really helps stabilise blood sugar and reduces the need for insulin, and burning fat. The great thing about protein is that it releases small and equal amounts of insulin, which is the ideal situation.

Food Rich in B-Vitamins

Many people who are suffering from diabetes have high cholesterol. Food that is high in Vitamin B3 is very effective for lowering bad cholesterol and increasing your high-density lipoprotein (HDL) which is your good cholesterol. These foods include:

  • Green peas
  • Chicken breast
  • Turkey
  • Tuna
  • Avocado
  • Sunflower Seeds

If taking a supplement, it is better to take a B3 vitamin as part of a B vitamin family, such as a B complex. Always check with your GP before taking any kind of supplements.

Breakfast: The most important meal of the day

While eating breakfast is important, what you eat for breakfast is equally important. Why? It not only affects your blood sugar levels but can contribute to weight gain depending on what you eat.

Make sure you include a little protein in your breakfast as this keeps you feeling full longer. Choose a healthier option like:

  • Scrambled eggs on rye bread.
  • Some humus with mixed nuts and seeds with some crudités.
  • Apple and cinnamon compote.
  • Oat pancakes with berries and yogurt.

The Importance of Water

Besides keeping you hydrated, water works wonders for weight loss because it gives you that feeling of fullness and is great for stabilising your blood sugar. The other thing is if you have fibre and drink water, the fibre will absorb the water and acts as a bulking agent.

For example, when you’ve chewed all your food and you drink some water, this acts as an appetite control, same as when you soak your oats in milk before you eat them…it gives you that sense of fullness.  Make sure that you drink a good 8 glasses of water throughout the day, as sometimes thirst can get confused for hunger.

How do you Cook Your Food?

It is always better to eat foods as close to raw as possible. How we cook our food is also important on how we digest, as this is a factor in losing weight.

Steaming. This is the best way to cook as food maintains its vitamins and minerals using this method. You can steam things like vegetables and fish.

Boiling. Similar to steaming, especially if you use very little water when boiling.  When boiling vegetables, keep the lid on but remember to eat them al dente (firm to the bite).

Poaching. When you poach fish and vegetables, keep the water and use it to make a delicious sauce to go with your meal. Add things like spices–such as lemongrass, garlic, ginger—to the water as all the nutrients will be in the water.

No Good Sleep Means More Weight Gain

If you don’t sleep you are less likely to fat burn efficiently. Therefore, getting into a good sleep cycle is beneficial if you want to lose weight. Try going to bed an hour early instead of staying up and going to bed late every night watching television, working on your computer, or reading you iPad as this stimulates your brain and disrupts your sleep cycle.


Avoiding refined foods with high sugar content, and including protein and fibre with complex carbohydrates so that you release glucose slowly to help with energy, will help you lose weight while managing your blood sugar levels. And make sure that you drink at least 1.5 to 2 litres of water per day to help with cravings and keep you feeling full. Get a good sleep routine going, your body and mind will thank you for it, as well as burning fat while you sleep.

If you like this post please share on Facebook and LinkedIn or on any social media.  Please also leave your comments as I always love to read them.

My own journey with Metabolic Balance!

Metabolic Balance is a great way to balance your metabolism and give the body what it lacks.  I became a coach, so that I can help others achieve their ideal goals, be it weight loss, hormonal balancing, and kicks starts weight loss that doesn't come off.

I became a coach for metabolic balance, I liked the sounds of no cravings, you eat real food, no fad diet or gimmicky diet and I could not wait to use it myself to losing weight, and balance my own hormones.  It's brilliant, you can eat things you like, and you don’t have to starve yourself! It is particularly hard to lose weight once you reach 40 and over.  Food today is often rich in refined carbohydrates and empty calories, and depriving us of vital vitamins and minerals.  Metabolic Balance is a scientifically proven program, devised by medical experts with decades of research and development.  The program is tailored to your individual needs, your lab results tests highlight specific areas that may be addressed through your personal food plan. The program has won two awards already.

Why is Metabolic Balance different?

Your plan is accomplished without hunger or fasting, no meal replacements, calorie counting or fat-free products, it is pure food.   This program encourages the body to fat burn, preventing the yo-yo effect.

The sort of changes you can expect to see from doing this plan will be physical, and mental well-being and it will improve performance and disposition, and may be noticeable in a few days! It also does wonders for your skin, so if this is an area you've been struggling with for years, consider doing this program.

My own Metabolic Balance Journey!

I have been on the program myself now for almost three weeks, and updating my twitter followers on my progress, from weight change,  inches lost on my waist and BMI change. If you'd like to follow my journey and progress, please join me on twitter @ecmartin1

I have lost 13 lbs in almost three weeks and I can honestly say, I am not board, have craving and really feel full and satisfied with what I am eating.

How does it affect my family during meal times?

We all eat what is on my food list, with the exception of some extra foods they have that I don't have, because it's not on my food plan, so it's not big deal, The picture above is an example of what I had for lunch today, almost like a naked bowl of Mexican food. The mice lamb, had garlic and herbs and the salad was lovely and fresh, I really enjoyed eating it!

What is included in the price?

  • Your initial blood test
  • Your food plan
  • Your seven appointments (includes the first appointment) Appointments will be spread over a three month period, enabling me “the coach” to monitored your progress during this time.
  • 4 emails to the coach for further support

If you'd like to know more or you'd like to have an initial telephone consultation, I'd love to hear from you!