FOGUE Magazine Issue 3 (13.04.2024)

FOGUE is a magazine revolving around everything about food. Recipes, tips, restaurant reviews and education are the principal components for this edition with not simply a goal to increase knowledge on food and baking but to also expose issues around food in modern-day society.

The goal of FOGUE is to inspire our readers to become more knowledgeable and aware of how to lead a better lifestyle with food - enjoying the process as well as becoming more informed on highly prevalent diseases which impact thousands of individuals around the world. Furthermore, FOGUE hopes it can encourage individuals to support and take a stance towards helping these societal issues and be at the forefront of a holistic improvement in our approach to gastronomy. By making our readers more aware and in-tuned to help, we aim for a larger community to be influenced as food is the centre of our lives - it is our fuel. Therefore, we must embrace it whilst knowing what goes on within our bodies. Hi, my name is Shiena Fernando, founder and writer of this magazine who has always loved food. After being exposed to the harsh realities of diseases like diabetes mellitus in my hometown, Sri Lanka, I decided to create this magazine to act as a source of entertainment, information and instruction on how to lead our lives. I hope this can, one day, reach residents back home and inform them of how to be more cautious and educated in fighting health issues.

Throughout this magazine, I talk about various restaurants and their experience, pricing and my personal rating of them. However, this was solely my experience when I went to the restaurants and based on the food that was ordered. None of the visits were sponsored or acted as an ad but simply to give ideas and my personal take on places in the area - being a food enthusiast. In no way is this meant to be offensive and/or critical but is solely my opinion on the food and experience I received when I visited the places.

I have visited the restaurants mentioned in the edition either numerous times or with additional guests who have provided their holistic input on their individual experiences. The segments are recounts of what I got, thought and like as a customer.

The main purpose of this magazine is to, in the long run, raise awareness and contribute to further research and help for patients with diabetes. The goal of FOGUE is to work on promoting a healthier life around food and educate on one of the world's most largely prevalent diseases in the world which is affecting over 415 million people today.

Diabetes is a condition revolving around the body's sensitivity to insulin where it is a chronic disease because the process and action of how your body turns glucose into energy is hindered. One main component of this disease is insulin which is a hormone secreted by the pancreas to direct the blood sugar to enter the body cells and store this energy from the food we consume. There are two types of diabetes: type 1 which is a genetic, autoimmune disease where the body "mistakenly destroys the insulin-producing cells,'" basically meaning the pancreas doesn't produce insulin. However, in type 2 diabetes (which is more commonly caused by bad lifestyle habits) the pancreas makes less insulin which makes the body resistant to the hormone. In both cases, there is less-no insulin which the body requires which significantly increases the blood sugar levels. High blood sugar, over time, can damage the body's organs as there will be a build-up of sugar within the blood vessels (sugar sticks to vessels) which prevents and limits the flow of blood to the organs. Without blood carrying oxygen- vital organs won't be able to function properly- therefore causing permanent damage.

Simply put, insulin lowers the body's blood sugar levels by either promoting glucagon or insulin release. This works on two accounts both for low and high blood sugar. If the blood sugar is low, signals are sent to the pancreas which directs the production of glucagon (hormone regulating glucose levels). This hormone stimulates the degradation (breaking down) of glycogen which is a storage format of glucose - thus increasing blood sugar levels. If the blood sugar is high, the pancreas will promote a higher release of insulin to uptake glucose from the blood and store it in the form of glycogen - lowering the blood sugar levels. This is called the pathway for insulin, however it occurs differently for diabetes patients.

Insulin Dependent Diabetes Mellitus (IDDM), also known as type 1 diabetes is an auto-immune disease thought to be mostly influenced by genetic factors. However, if your parents have diabetes 1 and you contain the gene - it doesn't dignify that the disease is present but just means there is a higher risk. There are numerous genes involved in diabetes and the occasion it occurs in an offspring is also highly influenced by environmental factors. Therefore, medics recommend taking regular checkups if your family has a history of the disease and watching out for symptoms. This disease most usually appears from a young age before 15 however is possible to appear later in life.

As said before, in type 1 diabetes the pancreas produced less to no insulin, acting as a chronic (long-lasting) disease which can raise blood sugar levels. Unfortunately, this disease is yet to have a cure which could be due to the inability to predict its occurrence (in spite of having genetic properties). Patients are given treatment plans and devices like an insulin pump to regulate the body's insulin levels and prevent further complication.

As seen to the left, this is the mechanism for an insulin pump. It consists of a small needle which, when inserted, will inject insulin into the body. most also come with a monitor so a diabetic individual can track their insulin levels and know when their blood sugar levels are high or low.

This disease isn't black and white for every patient - therefore, treatment plans vary. However, monitoring blood sugar and insulin levels (both medically and through lifestyle) are the main way to live with the disease

Unusually Thirsty

Blurry Vision

Weight Loss

Hunger

Urinating A Lot

Mood Changes

Adult-onset diabetes (also known as type 2 diabetes) is a condition caused by the body's irregular use of glucose for energy. Most commonly there is insulin resistance (glucose entering the cells from the blood sugar) which results in the blood sugar levels not responding to the insulin secreted by the pancreas. There is also the occurrence when the pancreas doesn't produce enough insulin, overall resulting in high blood sugar levels. The medical name 'adultonset' gives the impression that the disease develops only later in life however it can occur in children as well. This is because even for type 2 diabetes there are genetic factors which play into an individual having the disease. Type 2 runs in families as does obesity however it can also be caused by passing down bad lifestyle habits.

So how does type 2 diabetes develop in the body if it is meant to be different to type 1? Most people say diabetes is caused by eating too much sugar, obesity etc. which is partially true - however only in the case that the body becomes insulin resistant which retains the high blood sugar levels. Scientists believe this resistance can be built through excess fat in the abdomen (visceral fat)- the pancreas is present in the abdomen and too much fat can result in a bad sensitivity to the hormone secreted. This takes place as when the pancreas signals higher blood sugar levels it will secrete more insulin to manage the blood sugar levels however when there is a continuous influx of sugar in the body the pancreas becomes "exhausted" unable to keep the demand for more insulin. This is the difference between type 1 and type 2; in type 1, insulin production is uncontrolled by the irregular response of the body attacking its own cells however in type 2 it is from the pancreas being overworked.

Treating type 2 diabetes mainly revolves around lifestyle changes to reduce the 'man-made' high blood sugar levels by exercising more, eating healthier, less sugar (weight loss) and taking insulin. There is no cure for this disease but it can be managed with a prescribed treatment plan from healthcare advisors.

Thirsty

Blurry Vision

Hunger

Urinating A Lot Mood Changes

Infection

Fatigue

Weight Loss

Numbness

1 in 11 of the world's adult population has diabetes with over 415 million known diabetes patients. 46% of people with diabetes are undiagnosed which can be due to not meeting appointments, lack of education, poor access to healthcare etc. Furthermore, 81% of these undiagnosed patients live in low-middle-income countries as reported by the International Diabetes Federation. By 2040, it is expected that 645 million people have the disease in the world. Out of 195 countries - only 72 offer free healthcare, most falling in the bracket of being high-income nations. Fact filling, maybe, however, it is no doubt that there are external causes of diabetes mellitus in people due to the socio-economic issues faced by MEDC & LEDC nations. Poorer countries don’t have the resources to educate and fund healthier sources of food which consequently increases the risk of type 2 diabetes. For type 1, resources and technology wouldn't be available for early diagnosis and if there are, funding for medical care would be expensive. A singular insulin pump costs $4500 separate from ongoing supplies required by diabetics. This disease is projected to skyrocket in the future and the less fortunate are mainly suffering.

As of 2021, China has the highest prevalence of diabetes with around 170 million people with the disease followed by India, Pakistan and the USA. In 2021, 966 billion dollars accuted to the health expenditure. This not only showcases the economic and social strain this poses on to communities and individuals but emphasizes the overpowering burden it is inflicting which is continually rising annually. Therefore, to gain more insight and advice on diabetes prevention/treatment here are some accredited sources and organizations which aim to fight diabetes and find a cure whilst providing adequate healthcare to lesser fortunate communities: Best organizations + resources to learn more about diabetes American Diabetes Association Fighting Diabetes First in Places of Greatest Need Free courses to learn more about diabetes World Health Organization Page on Diabetes

INGREDIENTS Flavored/Full-fat Greek Yoghurt Handful of Pistachios/Almond Honey/Maple syrup Raspberries/Berry of Choice Strawberries Chocolate (Melted)

RECIPE 1. Place some yoghurt in a large bowl. If it is plain yoghurt add some vanilla/almond extract along with some honey and mix.

You can also add fruits and blend until a fine paste.

2. Line a tray with parchment paper and spread yoghurt to a thin layer.

3. Sprinkle toppings of choice (nuts are a good source of unsaturated fats and protein whilst dark chocolate and berries provide sweetness without high glycemic index - reducing spike in glucose levels) 4. Place in freezer for 20 minutes and break apart into bark like pieces.

5. Alternatively, you could mix all additions together with some heavy cream and place in tin whilst leaving to freeze for 3 hours.

Then scoop into a healthier version of icecream.

SUBSTITUTIONS

MODERATION

As will be seen in the upcoming pages, making your dishes 'healthier' and more nutritious for the body doesn't have to be completely impossible. By changing a few ingredients you can create a dish which is almost the same. For instance, when making cakes or cookies I always add less sugar than the given amount or when feeling like making them healthier use nut butter instead of regular butter.

These swaps can make cooking more fun as you discover what's the best swap whilst also being a good way to reduce the impact processed foods can have so you don't have to limit yourself from treats you love.

Everything should be eaten in moderation.

That's what they say and the same rule can be applied in ingredient distribution as well. If i use a lot of sauce to cook the chicken - I won't add sauce on the side.

This creates a balance for everyday meals to ensure there is a benchmark to the amount of unhealthy food consumed.

Thereby going, by marking desserts for weekends or 'healthier snacks' for mid-day cravings it can truly allow for a more holistic diet. This once again can allow for a healthier palette as the 'junk food' consumption is managed. Not forced to be stopped.

ADD DONT REMOVE

ALTERNATIVES

Craving ice cream? Sure, have some.

There's always going to be the craving and want for something unhealthy or sweet. It's human nature. However, this concept of add, don't remove involved adding nutrition instead of reducing consumption. So, have a scoop or two of ice cream and top it off with fruit or honey or nuts or granola. Any nutritious addition enhances the nutrients you are consuming along with the treat you feel like eating. This way you satisfy your want while adding fuel to your body. It isn't about eating less and stopping yourself which is healthy but it is within the balance.

Alternatives may be thought to go hand in hand with substitution - and it kind of does. The key to this is finding another dish to satisfy the same thing. For example, instead of frying with oil - use an air fryer or bake at a high temperature.

Instead of eating grocery store cookies make your own oat cookies. Instead of eating white bread for toast every day switch to brown/wholemeal bread. There are so many conscious choices to reduce the unhealthiness entering the food we make - don't make a lot of food so you don't have to leave leftovers which would have to be reheated in a microwave.

That's an alternative which can make a bigger impact for the future.

Since diabetes is a chronic disease affecting the pancreas’ production of insulin and its response to glucose diabetic patients have to make specific and, at times, drastic lifestyle changes to adapt to the condition and reduce the rate of progressing further consequences. The WHO and CDC (Centers for Disease Control) recommend 36 grams (150 calories) of sugar for men and 25 grams (100 calories) of sugar for women every day for an average, healthy individual. This corresponds with taking 10% of daily caloric intake in calories (for instance, if the daily intake was 1800, no more than 180 calories should come from added sugar). Nevertheless, in terms of type 2 diabetes (adult-onset diabetes), whilst it may be perceived that the sugar intake should be significantly lower, Medic News reports that diabetic patients should consume the same quantity of sugar depending on the diet plan constructed with their health practitioner. (Diabetes and sugar intake: What is the link?). Hence, the amount of sugar to be consumed is variant on the blood sugar levels which can be done by monitoring through the finger stick check. Diabetic patients must ensure their blood sugar levels are within the quota/range after consuming glucose to observe their spikes and which foods raise it the most. Large spikes in blood glucose levels can be severely fatal for diabetic patients therefore, it is essential to balance them and maintain levels.

For individuals without diabetes, fasting blood sugar will be around 99 mg/dL, pre-diabetes 100-125 and diabetic patients experience 126 and above mg/dL.

Fig. 1 - represents a table created by the CDC on blood sugar levels for normal, prediabetic and diabetic individuals for the 4 most common tests for diabetes. Diabetic patients would fall within this range of sugar and once discussed with their doctor can create a plan/framework on the constant level maintained.

“Diabetes Tests.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 28 Feb. 2023, www.cdc.gov/diabetes/basics/gettingtested.html#:~:text=Fasting%20Blood%20Sugar%20Test,higher%20indicates%20you%20have%20diabetes.

Because there is no hard and fast or direct ‘cure’ for diabetes, many medics state that the disease is most manageable by implementing lifestyle changes. Hence, it is heavily based on long-term, sustainable habits to truly reduce the effects of diabetes. Multiple studies have been conducted and have presented that individuals who were obese (and had diabetes) would lose weight over 6 months through a trial/program, however, immediately after the timeframe, gained all the weight back - reversing any progress made as the resistance to insulin wasn’t facilitated.

A survey published in 2016 presented that adults, on average, consume 77 grams of sugar a day - almost double the recommended benchmark for normal individuals. This in turn has led to the observable, rapid increase in diabetes prevalence across the globe as the increased sugar consumption and decreased active lifestyle have corresponded to a higher number of obese individuals which is another factor predominantly associated with the presence of diabetes. Moreover, in type-2 diabetics, hyperglycaemia is a condition that is highly expected to occur which is when the bloodstream experiences very high glucose levels. If left untreated, especially in patients with diabetes mellitus, fatal consequences are plausible. The possible side-effects will be discussed further in detail throughout the magazine.

In a study and course published by The University Of Copenhagen, a multitude of acclaimed researchers and medical professionals exposed the ‘cure for diabetes.’ It was quite plain - simply stating that to overcome diabetes, the most effective way for diabetics is to eat the right diet and exercise. One of the biggest components of ‘curing’ diabetes is implementing lifestyle changes - especially with nutrition.

Nevertheless, it is crucial to understand the components of modernday society's processed and artificial diet which is causing negative impacts on the internal metabolic processes and digestive pathways.

Carbohydrates are one of the 3 macronutrients every individual must consume. They are nutrients which provide instant energy for the body as the glucose present is converted into ATP energy which can be used by the cells for functioning. During digestion, starches and sugars are broken down into blood glucose by amylase enzymes. Therefore, they have the greatest effect on blood sugar levels and must be consumed with informed thought.

It is helpful to note that there are two types of carbohydrates: simple (simple sugars) and complex (starches). Simple carbohydrates provide the body with bursts of energy whilst complex go through a longer digestive process before being absorbed into the bloodstream.

Simple carbohydrates are made up of monosaccharides or disaccharides, consequently, being digested quite easily. This quick digestion and uptake of glucose into the bloodstream has a faster and higher impact on blood sugar levels (rapid increase) which pushes the pancreas to secrete insulin faster.

Complex carbohydrates, however, are composed of oligosaccharides or polysaccharides which are more complex sugar molecules - therefore - they take longer to digest and have a lower impact on the rise of blood sugar.

Holistically, complex carbohydrate sources are deemed healthier as simple carbs tend to hold empty calories, providing minimal nutritive value whilst causing spikes in glucose levels which could be severely dangerous for most diabetic patients. Complex carbs are able to ‘pack in’ more nutrients (Cherney, 2023) allowing individuals to eat less whilst feeling fuller and satiated for longer - something necessary to reduce sugar levels for people with diabetes.

Common Simple Carbohydrates:

FRUCTOSE

BROWN SUGAR

CORN SYRUP

Simple Carbohydrates To Avoid:

SODA

CEREAL

CANDY

When we use the term ‘refined’ carbohydrates, it is a way of communicating food sources that have been stripped of all nutritive elements as a result of processing. These carbohydrates tend to have high glycemic index leading to inefficient metabolic health and irregular spikes in blood glucose levels. When looking at the direct effect of carbohydrates on blood sugar levels, a scale called glycemic index is used. This measurement is only relevant to foods containing carbohydrates where a higher glycemic index suggests a faster rate of increasing glucose levels and more fluctuations. Low glycemic foods are rated 55 or less whilst higher at 70 and above. Consistent consumption of high glycemic foods will lead to an increased risk of type 2 diabetes, cardiovascular disease and obesity. Therefore, it is recommended to consume more low-glycemic foods as they don’t spike sugar levels but lead to a more gradual rise of levels, hence, reducing the risk of diabetes as the pancreas isn’t required to suddenly produce/secrete insulin.

Diabetics should therefore attempt to minimise and reduce the percentage consumption of refined carbohydrates and increase the complex, natural carb sources within their diet like quinoa, apples, berries, broccoli, whole-grain bread or beans.

INGREDIENTS 1/2 cup Tahini (runny consistency) 1/3 cup maple syrup 1.5 tsp vanilla extract Dash of almond extract (optional) 1/4 tsp salt 1 1/8 cup oat flour (blended oats) 1/2 cup dark chocolate chunks

RECIPE: 1. Preheat oven/air fryer to 165 degrees celsius and line baking tray with parchment paper 2. In a large mixing bowl add your tahini and mix rapidly to thin the consistency of the paste (allows for better, chewy cookies) 3. Add in the maple syrup and vanilla extract, stirring until combined 4. Pour in oat flour and salt, if you prefer additional rolled oats can be added for oat chunks (adds some crunch to the cookie). Fold ingredients until combined - may be slightly runny 5. Add chocolate chunks and fold in well.

6. Using an ice cream scoop or your hands roll the dough into small balls and place on lined baking tray.

7. Add extra pieces of chocolate on top of the cookie for it to melt even more (other toppings of choice may be added too, dark chocolate has shown to reduce insulin resistance and cholesterol levels) 8. Bake for 7-9 minutes, take out of oven/air-fryer and leave to cool. Initially when you take out the cookies, they will be slightly runny and underbaked however the heat trapped within the cookie, paper and tray will over time slowly finish cooking the cookie and it will harden/cool into the right consistency. You never want to take out your cookies and have them ‘cooked.’

A calorie is a measurement of energy content within food and drinks.

Calories provide the body with sufficient energy to function properly.

From a rough guide, it is recommended that the average man consumes 2500 kcals (kilocalories) a day whilst the average woman consumes 2000 kcals per day. This calorie measurement correspondent with the recommended 30 mins of daily, physical exercise/movement as the number of calories consumed goes hand in hand with the number of calories expended to maintain a healthy/sustainable weight.

A calorie, isn’t however, a measurement of ‘fattiness’ or ‘unhealthiness,’ as it is commonly perceived since every type of food contains calories including the healthy food groups. The importance of calories within diets and lifestyles comes into play as certain foods are regarded as “calorie dense,” and therefore even within a small amount, a high proportion of calories are consumed. In the long-term, continuous consumption of more calorie-dense foods wood lead to less satisfaction with meals and results in consuming higher volumes of food - drastically raising the daily caloric intake and leading to unhealthy weight gain. Medics and dietitians try recommending foods which can be eaten in high volumes (a lot of) whilst not being as high in calories this is more commonly known as volume eating.

For individuals with diabetes, the perception of calories can be different; medical professionals may recommend a lower caloric intake to reduce the possible build-up of fat within the body if it isn’t directly being expended by the body. Furthermore, eating fewer calories than consumed does lead to weight loss which is a common treatment path for diabetes patients to strengthen their resistance against insulin.

Diabetes individuals are most often advised to get half of their calories from complex carbs as it will keep them fuller and more satisfied for longer, whilst providing energy and taking a longer time to digest gradually increasing blood glucose levels instead of causing a spike as simple carbohydrates may.

When thinking of preventing/curing diabetes through diet changes - a change in carbohydrates is normally perceived as the immediate and most important course of action. However, fats play an essential and more hidden role on the progression of diabetes. Carbohydrates and Proteins hold 4 calories per gram - fats hold 9. That is a significant increase, more than double of carbohydrates and proteins.

There are 3 main types of fats including: Saturated Fats: molecularly are tightly packed with no double bonds. These fats are solid at room temperature and are deemed as significantly unhealthy, being shown to raise blood lipid levels and LDL cholesterol levels.

Unsaturated fats: these are some of the healthier fats composed of a single carbon-carbon double bond. Unsaturated fats can be split between monounsaturated (one double bond) and polyunsaturated (multiple double bonds). Both have shown multiple health benefits: monounsaturated present in olive oil which corresponded with low prevalence of heart disease in Mediterranean regions whilst polyunsaturated build cell membranes and regulate blood clotting.

Trans fat: These are considered the worst fats - having been banned in the US and many other countries because of the negative consequences it imposes on health. Trans fats have shown no significant health benefits and contribute to increased LDL cholesterol and reduced HDL cholesterol - creating inflammation and resulting in further cardiovascular complications.

The AHA (American Heart Association) recommends limiting saturated fat intake to less than 6% of total caloric intake (around 11-13 grams per day). Therefore, diabetic patients may have to reduce their consumption of saturated and trans fats - straying away from high quantities of foods containing cream, margarine, shortening, and fried foods. Healthier sources of fat which could also provide nutritive value are olive oil, avocados, nuts or chia seeds.

INGREDIENTS 1 cup mashed potatoes (3 potatoes) - room temperature ½ cup maple syrup (around 100ml)* 4 tablespoons oil (avocado oil/melted butter/seed oil*) 2 tablespoons creamy almond butter* 2 tsp vanilla 1 tsp coffee 2 tsp espresso powder ⅔ cup cocoa powder ⅓ cup all-purpose flour (can do half oat flour) 1 tsp baking powder ½ tsp salt Melted Dark Chocolate

RECIPE: 1. Place mashed sweet potatoes into a food processor or blender until a creamy paste-like consistency is achieved—place in a large bowl.

2. To the bowl add maple syrup, avocado oil, vanilla and almond butter - whisking on low speed until combined.

3. In a separate bowl whisk espresso, cocoa and baking powder with flour and salt.

Add this dry mixture to the wet mixture and fold until the contents are combined.

4. The batter should be creamy but thick. If desired for more depth in flavour, add coffee and some melted dark chocolate.

5. Line a square tray with parchment paper and pour batter in - using a created knife to smooth out the lines. Keep in mind, brownies don’t necessarily rise so it would be best not to use too big of a pan since they may overbake/be too thin 6. Bake at 170 degrees celsius for 25 minutes, leave in oven for 1.5 and then take out.

Do not overbake your brownies since they could become hard/spongy or cakelike.

7. Slice with clean knife and enjoy! *If preferred, the amount of maple syrup added could be reduced to reduce sugar intake without directly affecting taste. *Whilst seed oil could be used, it is recommended against due to the high contents in inflammatory fats (eg: omega-6) *If almond butter isn’t available, any other low GI seed butter could be used.

One of the biggest signals/consequences of diabetes, especially in adults, is faced with a condition known as diabetic retinopathy where diabetic patients suffer from blindness due to impacts on the retina’s blood vessels.

In the initial stages, there are not many symptoms/signs of the disease apart from acute far-sightedness or difficulty in reading smaller words. However, as diabetes develops and there is a prolonged imbalance in blood sugar levels the blood vessels within the retina will begin to bleed into the vitreous. This can cause what is known as floaters which are dark spots or blurred segments in an individual's vision - impacting their eyeball as permanent scars could occur. High blood sugar is a trigger for this disease as it blocks blood vessels directly leading to the retina, resulting in leaks/bleeds. The lack of inability for proper functioning promotes the production of a new blood vessel, however, this is unable to meet the same needs or work as well as they are much more fragile.

https://www.mayoclinic.org/diseasesconditions/diabetic-retinopathy/symptomscauses/syc-20371611

The risk for this disease lies with any patient diagnosed with any type of diabetes; whether it be type 1, 2, gestational etc. The risk is increased when the disease has been present for longer, therefore, it is imperative to test and get diagnosed for diabetic retinopathy as soon as possible in order to prevent further complications.

Nevertheless, this disease can be controlled/treated by managing glucose levels to prevent further blockage of blood vessels within the retina region. For severe cases of this disease treatment forms such as eye surgery, injections and laser treatment are the common cures to reduce swelling and hinder the progression/reverse diabetic rethinopathy.

INGREDIENTS 450g Baby Potatoes 2 tablespoons Olive Oil 1/2 tsp Salt 1/2 tsp Pepper 1 tsp Chili Flakes 1 tbsp Garlic Powder 1 tbsp Parsley 1/2 tsp Oregano 3/4 cup Grated Parmesan Cheese 1/2 cup low-fat Melted Butter

RECIPE:

1. Preheat the oven to 200 degrees Celsius (although you want to bake the potatoes just before serving so they stay crispy and warm!)

2. Wash the potatoes and cut each in half to get a flat surface. On each face of the potato (the flat-side) take a sharp knife and cut diagonal lines across without cutting entirely through the potato. This is calling ‘scoring’ the potato.

3. In a large bowl mix together the olive oil, salt, pepper, chili flakes, garlic powder and parsley until it forms a runny paste. Add the cut potatoes and mix thoroughly - marinating the potatoes within the sauce. Ensure they are fully coated in the seasonings.

4. Wrap the bowl with cling film and place in the fridge for 20-30 minutes os the flavours can develop.

5. In another bowl/serving dish mix together the melted butter and parmesan cheese. A gloopy, thick (but not too thick) paste consistency should be formed.

6. Take the chilled potatoes and dip the flat-side into the parmesan mixture (alternatively, you can spread the mix along the dish and place the potatoes directly). The scores created before will allow the cheese to combine with the potato and not directly fall off.

7. Sprinkle with oregano and flaky sea salt. Bake for 26-30 minutes (until golden brown) NOTE: I personally prefer adding less parmesan so it isn’t too overpowering!

As directly stated K-cal, a restaurant running in the UAE for nearing 15 years, is an exceptional and accessible platform. Their “low sugar, lowglycemic index, 1,000-1,300 calories-per-day Diabetic Plan is designed to aid weight loss while safely controlling blood sugar levels.” Either by contacting them directly or following one of their personalised, custom meal plans to work specifically to your goal - KCal has a variety of healthy, balanced but most importantly satisfying options for meals.

Therefore, we tried out a variety of dishes through their most popular medium (delivery) and reviewed the dishes on a scale of ‘value for money,’ ‘taste,’ ‘satiation,’ and ‘overall score.’

Value For Money: KCal benefits from a large variety of options to choose from, customers can order through a pre-made meal plan offering discounts or choose whichever course they are feeling- without charging unaffordable prices. However, the chain is more expensive when compared to other healthy providers and portion sizes may be deemed as small since any sides/add-ons are additional costs Taste: Dishes are packed with flavor and as a healthier alternative are a delicious way to enjoy food without increasing sugar content Satiation: Each dish is packed with a lot of protein, their special Founders Chicken Burger contains 32 grams of protein - reaching the recommended intake and thus, keeping the body full and satisfied for quite a while. This aids to curve cravings whilst filling the stomach and can prove to be beneficial for diabetic patients as it lowers the number of glucose spikes experienced since individuals don’t feel the need to eat as often.

Founders Chicken Burger - 38 AED Kcal: 387, Fat: 8.4g. Carb: 46.5g, Pro: 32.2g

Cinnamon Coffee Kick - 28 AED Kcal: 338, Fat: 16.6g. Carb: 20.4g, Pro: 30.9g

Overall Rating:

Dark Chocolate Mousse - 22 AED Kcal: 259, Fat: 18.8g. Carb: 14.9g, Pro: 7.8g

Chipotle Beef Panini - 38 AED Kcal: 319, Fat: 12.3g. Carb: 24.1g, Pro: 30.0g

The presence of diabetes not only augments a severe impact on the cardiovascular system but it inherently increases the risk of developing other conditions prone to lead to cardiovascular diseases. Studies have also reported a strong link between diabetes mellitus and CVD (Cardiovascular disease) which acts as the number one cause of mortality in diabetic patients.

High blood sugar in the bloodstream is normally associated with high blood pressure - thereby increasing the force of blood within blood vessels which can damage their walls. Secondly, a common characteristic of most diabetic patients is a high concentration/presence of triglycerides and low concentration of HDL (‘good’ cholesterol) contributes to hardening of the arteries which prevents supply of blood and oxygen to vital organs. Higher LDL levels cause this as it builds up into plaque within the vessels - thus damaging the walls and increasing the pressure as less blood can flow.

Diabetic patients are therefore recommened to get frequent checkups on their cardiovascular vitals to ensure the risk of heart failure isn’t severe/prevalent. To ensure proper care for the heart diabetic and non-diabetic patients alike are recommended to follow a diet higher in fruits/vegetables content along with lean proteins and whole grains whilst losing weight (if obese) to stay within a more acceptable BMI range and reduce the body fat percentage. Finally, stress control is another mediator to reduce the risk of heart failure as it can raise blood pressure and follow unhealthy behaviours creating a ripple towards poorer health.

VANILLA GLAZE INGREDIENTS

1 cup icing sugar 1 teaspoon vanilla extract 3 tablespoons whole/almond milk (may require more/less depending on consistency)

RECIPE: This is a really simple, easy and delicious topping to any dessert which can add a note/hint of sweetness whilst adding depth to different textures.

1. Measure the icing sugar and sift it through a sieve to get rid of any lumps. This will allow for a really smooth and rich glaze 2. Add your milk to the icing sugar and mix well. Different amounts of milk:icing sugar ratios will be required depending on the brands, temperature, and consistency desired for the glaze. A thicker glaze can be potentially used for decoration/piping whilst a thinner glaze gives an even spread across treats. Therefore, you may have to add more/less milk to achieve the right spread.* 3. Add vanilla extract to the glaze, this may discolour the white slightly - creating an off-white complexion so some white food die could be added, or, alternatively vanilla powder could be used so the pearly white colour of the glaze may be retained.

NOTES: *A little bit of milk surprisingly goes a long way. Hence, start with small additions of milk. *For the glaze you will have to mix relatively vigorously to combine and create a flowy/smooth glaze.

INGREDIENTS 160g Greek Yoghurt (may be 0% fat) 1/2 teaspoon vanilla extract 100g all-purpose flour (can be substituted with oat flour) Sprinkle of salt Powdered sugar Whole milk

RECIPE: 1. Leave the Greek yoghurt out 10 minutes before using, if greek yoghurt isn’t available normal plain yoghurt will work (will have to add 1 teaspoon of maple syrup) or flavoured greek yoghurt can be used for different additions.

2. Add vanilla extract to yoghurt and mix well 3. Sift in the flour in 2 additions but don’t incorporate all the flour at once. Slowly add the flour until the consistency is achieved.

Depending on the temperature of the yoghurt - more or less may be required.

4. Fold in the flour until a dough like consistency is achieved. Note that the dough shouldn’t be very sticky and can be kneaded for 2-3 minutes.

5. Roll the dough into small balls and place on tray lined with parchment/non-stick paper. Place in air fryer at 175 degrees celsius for 9-11 minutes. Once time is up, leave in air fryer for around 2 minutes before removing. This can also be done in an oven if airfryer is not available 6. Leave to cool and dip in vanilla glaze as made in the previous page.

Let it set for 5 minutes and enjoy!

INGREDIENTS:

1/2 Cup Coconut Cream (that has been chilled in the fridge for at least 12 hours) 1 teaspoon vanilla extract Pinch of sea salt 1 teaspoon almond/whole milk 3/4 Cup dark chocolate chips (I prefer using a chocolate slab that has been cut into chunks)* 1 teaspoon Icing Sugar (optional)

RECIPE:

1. It is important coconut cream, not milk or oil is used as that is what will achieve a smooth and thick frosting-like consistency. The night or morning before desiring to make the frosting, place the can of coconut cream in the fridge so it can child- for a minimum of 12 hours.

2. Scoop out the firm cream from the can, and strain the excess liquid to leave behind.

3. Prepare a ban-marie which is one boiling pan filled up to an inch with water and has begun boiling. Then place a heat-proof bowl on top - ensuring the bottom of the bowl is not touching the water.

4. Place the coconut cream, chocolate, vanilla and salt in the bowl and begin mixing. At this stage, the heat should be at a medium level since you don’t want to temper the chocolate. Stir occasionally until all contents have combined and formed smooth icing.

5. Take the bowl out of the ban-marie and place in the fridge to chill for 3-4 hours (to prevent the top from drying out, take some cling film and press down to the surface so everything is sealed nicely.

6. After 3 hours take out and preferably use an electric whisk to incorporate more air into the frosting and whip whilst adding some icing sugar to add a spreadable consistency. If it is too thick add a splash of almond/whole milk. *Using a chocolate bar that has been cut into chunks is more efficient and easier than using pre-made chocolate chips since most of them are coated with a stabilizer which prevents them from melting. This may cause problems when using the ban-Marie with the tempering of the chocolate which could cause it to curdle with the cream/separate/not melt at all whilst overburning the cream*

As stated by the CDC, Alzheimer's disease is a progressive disease which initially begins with mild memory loss and over time can augment into losing the ability to even carry on a conversation/respond to one’s environment. This disease is the most common type of dementia impacting over 55 million people around the world as of 2020. What makes this disease interesting and unfortunate for scientists is that there isn’t a definite cause and resultantly cure discovered yet. It derives from a combination of epigenetic, lifestyle factors and genetic markers which increase the risk of developing Alzheimer's and thus it differs for every individual.

Furthermore, as seen in the Alzheimers association there is a positive correlation between prediabetes and diabetes with the likeliness of developing dementia. (In fact, many scientists are referring to this disease as ‘Type 3 diabetes,’ due to the close sharing of cellular and molecular features being observed). Specifically, the earlier diabetes is developed the higher the risk for developing forms of diabetes. How this happens constitutes from multiple reasons.

Firstly, being with the heart. As previously discussed diabetes imposes great strain on the blood vessels which are responsible for supplying an efficient flow of blood to and from the heart. Heart health is directly in line with brain health as conditions like elevated blood pressure do correlate with the occurrence of strokes which can lead to dementia. Secondly, with diabetes arises hypoglycemia - a deficiency of glucose in the bloodstream - most commonly experienced in type 1 diabetes. Lack of sufficient glucose levels has been shown to damage the hippocampus which is the memory centre of the brain, causing memory loss and dementia.

That said, preventative measures can be taken - as advised by Harvard Health - engaging in at least 30 minutes of movement, quitting smoking, following a Mediterranean diet and controlling irregular blood pressure can ensure the harmony between cardiovascular and neural health is sustained; reducing the risk of developing either disease.

Cheap + Healthy Meal Ideas

Think of creating recipes and meals in this category like a business. For this analogy, being healthy is like having good quality products for your company. Cheap is being able to make a profit and therefore lowering the production cost as much as possible. This segment is created, keeping in mind how diabetes 2 is mainly caused by poor eating and lifestyle habits.

One of the aspects is the 'health content' in food consumed. However, unfortunately, healthy food isn't made to be cheap and fit in the budget of people who can't afford expensive, organic food. Therefore, direction with low-cost and healthy principles acts as a way to make health more accessible to everyone - from all socio-economic backgrounds.

Therefore, the best way to tackle this category is by trying to kill two birds with one stone. This can be done through meal prep which is a very famous technique of creating the meals for the week on the Sunday before and reheating the meals. Not only can this portion control but planning the meals ahead of time prevents spontaneous ubering or quick maggi-noodles.

Therefore, we need good quality components to make our product (meal) which should include a high portion of protein (salmon, chicken, red meat) along with lean carbs (brown rice, quinoa, wholemeal bread, baked sweet potatoes) and fat can come through cooking the food with butter, oil etc. Being cheap would be through economies of scale. With meal prep, you can buy products in bulk instead of one-meal use. This can reduce the overall cost as it is portioned into days of the week whilst reducing waste (which does actually add up in costs). The final stage would be heating the food which can be done using a pan or oven (preferably don't use the microwave as the radiation can be cancerous).

Cheap Protein Options/Sources: Peanut Butter (Grocery Stores have the option to naturally produce nut butter), if not use normal peanuts : $2.50 per 16 oz jar Organic Eggs (great source of nutrition - slightly more expensive): $5 for 10 eggs Regular Eggs (boiled, poached, omlete): $4.6 for 30 eggs Canned Tuna (low calorie but high, high protein): $1 per 5 oz Greek Yoghurt (make dessert bark): $5 for large 24 oz - EOS Beans: $1 for 15 oz Lentils (very popular in Asia) : $1.50 for 450 grams Oats (oat cookies, oat flour, baked oats): $1.30 for 450 grams

Meal Prep Ideas: Healthy Bento Boxes Egg Muffins Breakfast Veggie Burrito Fruit + Greek Yoghurt Parfait Overnight Oats Overnight Chia Seed Pudding Cashew Chicken Noodle Bowls Couscous + Chickpea Salad Baked Tex-Mex Chicken Buddha Bowls Acai Chickpea Curry Brown Rice w/ Lemon Salmon Taco Bowls Spinach Lasagna Protein Pizza Slices Fajita Meatballs + Pasta Red Lentil Dal

SUBSTITUTIONS Seed Oil

Olive Oil

Full-Fat Cheese

Low-Fat Cheese

Butter

Nut Butter

White Flour

Wholemeal Flour

Full-Fat Milk

Organic Milk

Sour Cream

Greek Yoghurt

SUBSTITUTIONS

Caramel

Honey

White Dark Chocolate Chocolate

Butter

Applesauce

Sugar

Stevia

Eggs

Banana

Flour

Oat Flour