Type 2 Diabetes – Know Your Risk

Type 2 diabetes is a serious health issue. As well as all the other problems diabetes can cause (including blindness, kidney failure, heart attacks and strokes), we now know that those with diabetes are at higher risk of being seriously affected by Covid-19.

Many people living in the UK have undiagnosed Type 2 diabetes, so The NHS is asking as many people as possible to check their risk of developing Type 2 diabetes through the quick and easy ‘Know Your Risk’ tool – Click here to check your risk.

 

What is Type 2 Diabetes?

It’s a condition that causes the level of sugar in the blood to become too high.

It increases your risk of developing serious problems with your eyes, heart and nerves.

It’s caused by problems with a hormone called insulin and is often linked to being overweight or inactive, or having a family history of the condition.

 

What are the symptoms of Type 2 Diabetes?

Many people have Type 2 Diabetes without realising. Symptoms include feeling very thirsty, very tired or losing weight unexpectedly. Age, family history, weight and ethnic origin can all influence your level of risk. Find a full list of symptoms here and see your GP immediately if you have any symptoms.

 

Lowering My Risk

Once you have completed the ‘Know Your Risk’ assessment you may find you are at some risk of developing Type 2 Diabetes. Luckily there are ways we can all lower our risk such as:

Eating Well

Moving More

Getting support to lose weight if needed.

We know change can be overwhelming and it can be difficult to know where to start but making small changes to our daily routine are key to sticking with it and there is lots of support available to get you on the right path and keep you there.

 

Available support

If your at risk ask you GP about referrals for the following:

–       Weight-loss programmes or groups

–       Nutrition advice and access to a registered dietitian

–       Exercise referral programmes

–       Other local services to help you move more and eat better

You may also be eligible for support from the Healthier You NHS Diabetes Prevention Programme.  After a referral from your GP or Health Practitioner, you can receive tailored, personalised support to reduce your risk including education on healthy eating and lifestyle, help to lose weight and physical exercise programmes.

 

Other Tips

Talk to family and friends, they can offer support and encouragement. A healthier lifestyle is good for everyone so your whole family can join in!

Exercise at home. While it can be hard to stay active during lockdown, there’s never been more online exercise classes available. Even getting out for a walk every day will help and it does wonders for your mental health. Here’s some of our top tips for staying active during lockdown.

Most importantly, over half of all Type 2 Diabetes cases can be delayed or prevented, you just have to start now!

Keeping Active During Lockdown

Going in and out of lockdown is tough, and we know how especially difficult it can be to keep active whilst in the confinement of our homes. However, we want to inspire everyone to keep active and stay motivated right now.

Which is why we wanted to share with you our top tips for keeping active during the lockdown.

 

Go for a walk

Being active doesn’t have to mean taking a high impact class, or even breaking a sweat. If you are struggling to find the motivation to exercise at all, we recommend starting off with a walk. Not only will it stretch out your muscles, but it is also a great chance to get some fresh air, which can do wonders for our mental wellbeing.

 

Work out with friends – virtually!

We understand that for many, exercise classes are also a social activity. So, to combat this during lockdown, we recommend you and your workout buddy take part in the same classes from the comfort of your own homes! Just because you can’t see someone in person, doesn’t mean you can’t continue to workout with them online. Our live classes offer you and your friends the chance to participate in the same class from different locations. Sweat it out and catch up after via video call!

 

Begin your spring cleaning!

It’s a new year, and dare we say it – time to tackle that drawer, cupboard or even room that needs a clear out! With more time being spent at home than ever before, now is the time to address it. Cleaning is a great way to not only keep busy, but also keep active! Plus, the sense of pride you will feel after tackling a job you’ve been putting off for so long will undoubtedly feel great.

 

Keep up the commute

With most of us now working from home, we are no longer commuting to work. And whilst it may be nice to not sit on a train for 30 minutes, we are missing out on that all important walk to and from the station. For many, the commute to work is now simply moving from one room to another, a maximum of 10 steps and zero fresh air. We recommend trying to re-introduce your commute to work. Try a quick 15-minute walk around the block before you start your day, the fresh air and exercise will set you up for a productive day.

 

Challenge yourself to try something new

There’s no doubt about it, lockdown is tedious. But there are so many different workouts and exercise programmes you can take part in. We challenge you to try something new! Whether its daily, weekly, or monthly – take part in a class you would not usually! If you’re usually jumping up and down in HiiT, why not try Yoga or 30-minute stretch? Or, if Pilates is your workout of choice, how about mixing in some boxing?

Healthy Chicken Taco Recipe

(credits to bbcgoodfood.com)

We love this healthy Chicken Taco recipe, why not try it out this week? Tasty, healthy and guaranteed to keep the whole family happy!

Serves 4

Per serving:
Calories: 477
Fat: 24.1g
Carbohydrates: 26.2g
Protein: 34.1g
Fiber: 9.5g
Sugar: 9.1g
Salt: 0.6g

Ingredients

For the chicken:

2 tsp rapeseed oil
1 tsp ground cumin
1 tsp smoked paprika
450g skinless chicken breasts

For the salsa:

4 medium tomatoes, halved
1 red pepper, quartered
1 small red onion, roughly chopped
¼ tsp rapeseed oil
2 tsp lime juice
¼ tsp ground cumin
good pinch of chilli flakes

For the guacamole:

2 medium-sized ripe avocados, roughly chopped
4 tsp lime juice
2 spring onions, ends trimmed, finely chopped
3 tbsp chopped coriander
good pinch of chilli flakes

To serve:

8 corn tacos shells
8 tsp 0% Greek yogurt
2 Little Gem lettuces, shredded
chopped coriander
lime wedges, for squeezing over

Method

1. Mix the oil, paprika and chilli on a plate. Rub over the chicken. Season with pepper and a pinch of salt, then cover and set aside.

2. Pre-heat the grill. Meanwhile, line a large baking tray with foil and lay the tomatoes (cut-side up) on it, along with the pepper and red onion. Brush the oil over the onion, and season the tomatoes and onion with pepper. Grill for 12-15 mins, turning the tomatoes and onion halfway through, until well charred. Remove and set aside to cool – put the pepper in a bowl and cover with cling film so that it’s easier to skin later.

3. For the guacamole, put the avocado in a bowl and briefly mash with a fork, leaving some chunky pieces for texture. Gently mix in the lime juice, spring onions, coriander and chilli flakes. Season with pepper and a pinch of salt.

4. Re-line the baking tray with foil and lay the chicken on it. Grill for about 10 mins until cooked – there is no need to turn it. Meanwhile, scoop out and discard as much of the seeds and juice from the tomatoes as you can (so the salsa isn’t too wet), leaving the pulp and charred skin. When the pepper is cool enough to handle, peel off and discard the skin. Chop the tomatoes and onion, and dice the pepper. Combine in a bowl with the lime juice, cumin, chilli flakes, some pepper and a pinch of salt.

5. When the chicken is cooked, remove from the grill, cover loosely with foil and set aside for 5 mins. Heat oven to 180C/160C fan/gas 4. Cut the chicken into chunky slices and spoon over the juices. When ready to serve, lay the taco shells on a baking sheet and warm through for 2-3 mins. Serve the chicken, taco shells, yogurt, lettuce, coriander and lime wedges in separate bowls, so that everyone can build their own tacos.

For more delicious family-friendly recipes head over to bbcgoodfood.com