Gold milk

Two weeks ago we stumbled over a wonderful recipe of a really tasty paste of turmeric, something that they call golden milk. It is basically a mixture of a number of spices that one mix in water reduce to a paste. This paste is then dissolved in coconut milk (or coconut cream+water) to create a close to perfect hot cup for the evening. Curcumin in turmeric is really healthy, but unless you are completely into asian foods with curry etc. it is kind of hard to eat any substantial amounts of it. However, this golden milk is a perfect way!

For the paste:

  • 0,5 dl turmeric
  • 2 dl water
  • 2 tsp black pepper (ground), to block the degeneration of the curcumin in the body and maximise the amount we can have use of.

Blend the ingredients in a sauce pan and bring to a boil, whilst stirring. Let boil until it has turned into a nice paste-like texture.

Add spices for flavour. We have yet to try something outside the basic recipe, because it is just that good(!).

  • 2 tsp cinnamon
  • 2 tsp cardamom
  • 1 tsp vanilla powder
  • 4 tbls coconut oil (which helps with the absorption of the curcumin)

Place in a glass jar and store in the fridge for up to two weeks.

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The ingredients for the golden milk paste.

To make the golden milk itself just mix

  • 2 tsp golden milk paste
  • 2 dl coconut milk (or 1 dl coconut cream + 1 dl water)

in a sauce pan, bring to a boil and enjoy!

We can’t get enough of it! About at three each afternoon both of us start to have cravings for our evening cup of golden milk, so there is definitely something good with it! Goes perfect with a bowl of dessicated coconut that you dry roast in a pan and mix with virgin coconut oil as well.

Hope you enjoy it as much as we have! It should also seriously help the immune system cope with all the winter and spring flues/sicknesses that seem to be everywhere.

/Cecilia & Magnus

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HbA1c: 35 mmol/mol!

How is my diabetes going? Pretty well, even though it is always a dreadful thing to live with. The last couple of weeks I’ve just been waiting for my Freestyle Libre, which is a continuous glucose meter, meaning that there is no need to prick the fingers all the time just to get a single value of how the blood sugar level is. And this week I finally got it!

Non-diabetic HbA1c!

And at the same time I met my diabetes nurse and measured the HbA1c to 35 mmol/mol! That is an awesome result according to any reasonable person. But according to the nurse it is of course way to low, because that is a value of a healthy person! He told me his value  is 34, so it is not really normal for me to have that low (they’re so afraid that means a lot of hypoglycemia events). But I just claimed my right to have healthy values just as anyone else and mentioned I don’t suffer from any severe hypoglycemia.

FreeStyle Libre

Nowadays I simple have a sensor stuck to the back of my arm reading my glucose levels continuously and saves a data point every minute. It simplifies the glucose control so much compared to get a single value a few times a day from pricking the finger and measuring only a few times a day since you get so tired of doing it. The data is transferred to a hand unit by NFC, very handy!

Below is a curve from a day this week, an incredibly nice line of stable and low blood glucose levels! At 12 o’clock I had my lunch which is not even noticeable in the curve, thank you low carb.

What happened during the evening? Christmas party with my colleagues! I underestimated the amount of bolus insulin needed because the food was said to be free of sugar, grains and all that and I couldn’t see any visible carbs so I assumed I wouldn’t need much insulin since I also had some glasses of wine. But clearly there must have been some type of sugar in the food… Well, it was tasty at least.

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To have this continuous glucose meter as a helping hand is the best thing that have happened since I got this terrible disease. Knowledge is power!

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/Cecilia

Bone broth made in Wonderbag!

Have you heard about Wonderbag? This incredible clever non-electric slow cooker. Make sure to check it out more in detail here. We just got one ourselves and the first thing we cooked in it was of course bone broth!

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Pretty Wonderbag!

First, look how pretty the Wonderbag is!

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Bone broth after 12 hours in Wonderbag.

Second, look what an incredible bone broth it makes from massive bones. Such a difference to use the stove for 30-60 minutes to make bone broth instead of having it boiling for 12 hours at the stove. The flexibility to be able to make the broth without being home and awake for 12 hours straight to watch it is another great advantage! It was so convenient to start the broth during the evening and then finish it the next morning, just leaving it in the Wonderbag overnight. No need to worry about setting the stove on fire or dry cook the pot.

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Gelatinious bone broth!

Wonderbag bone broth

1. Fill a pot with bones and add water to the edge. Use a variety of bones if you have! Chicken carcasses usually makes the broth very gelatinous.

2. Put on the stove and let it boil for 30 minutes

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Bones saved in the freezer!

3. Place in your Wonderbag and seal it tightly to keep all the heat inside.

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Place the warm pot in the Wonderbag.
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Resting Wonderbag with a bone broth pot inside.

4. Let it rest and transform the bones into a gelatinous nutritious liquid for around 12 hours.

5. Take it out from the Wonderbag and pour into glass jars that you store in the freezer and make sure to get your bone broth a couple of days a week at least. If you want to, put it back on the stove and let it boil for about 30 minutes more to reduce it slightly. In that way it is more likely to fit in the freezer…

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Cooling the jars with help of the cold autumn air.

Make sure now to buy meat on the bone and save the bones in your freezer. In that way, you always have the possibility to make this super nutritious elixir to no cost at all.

Happy bone broth making,

Cecilia & Magnus

24 hour fasting again!

Like last week during Monday – Tuesday it was time to do a full 24 hour fast again! Last time, one of the mistakes I did was to not drink enough or taking enough salt. During this fast I made sure to not repeat that, which also payed of in more stable blood glucose and ketones.

In the graph below, I’ve plotted both this week’s and last week’s data. The upper green curves are the blood glucose where the upper one is last week and the lower one is from this week’s fast. The green area is where I would prefer to have my blood glucose and I surely reached that target better this time.

24fast

One important conclusion that I’ve been able to make from these two fasting periods is that my basal insulin dose seems to be slightly too high in the evening since I dropped down in blood sugar after midnight both nights. I will try to correct that by moving one of the units to the morning instead of the evening.

The ketones then, shown as the lower curves in the graph… As mentioned before, it doesn’t matter if they go a bit high as long as I don’t feel dizzy from it. But it doesn’t have any further positive effects to go above 3 mmol/L. The grey area shows where I want them to be. They didn’t go as high this time as last time but still rised during Tuesday morning. I don’t have any explanation to it, let’s see if it will continue doing that next week as well.

As a result of the more stable blood sugar and ketone level this time, I felt so much more energized during Monday evening compared to last Monday and it was no effort at all to skip the dinner. Tuesday morning went fine as well but being 1,5 hours later with lunch than usual and therefore also prolonging the fast to 25,5 hours was though mentally. It was also quite though physically as my sugar started to drop and was down at 2,6 before I had the possibility to eat.


Happy fasting,

Cecilia

 

24 hours fasting, w. diabetes

Here comes another post with numbers and reflection regarding my diabetes type 1, with some reflections regarding our 24 hours fasting during Monday to Tuesday this week.

The purpose, apart from the good benefits of fasting, was to see if my basal insulin dose is correctly calibrated but also because Mondays afternoon are quite stressful for us. To be able to skip that dinner simplifies the day a whole lot. Otherwise I would need to eat my dinner on the bus and that makes it complicated with handling insulin and it requires a lot of planning to fix food to have on the go.

So how did it go? Short answer: Okay!

Longer answer: No energy dip or extreme hunger, most difficult was dinner time at Monday but the night and Tuesday morning was just nice. I like the concept to start and end at lunch, it’s easier to skip a dinner and breakfast than a lunch.

Fasting with diabetes type 1

Practicalities: 

  • It is completely crucial to take your basal insulin as usual! But skip the bolus insulin unless your sugar or ketones rises too much, then a dose bolus might come in handy to stop it.
  • Drink a lot of water and take a lot of salt!
  • Keep track of your blood sugar and ketone levels, don’t ever let them go high! Then you’ll end up at the emergency room with ketoacidosis, like I did when finding out I was diabetic.

I failed at the middle point, which is probably the reason for my funny looking curves below. Drinking less than usual the whole day (I didn’t think about it) and then doing a quite intense workout without refueling any salt or water wasn’t the best. I believe that is the reason my ketones rised to high levels. The grey field indicates where you want your ketones to be. I started at 1.2 mmol/L, which fell out of the graph.

The curves show that my night didn’t start very well, a dip in my blood sugar level down to 2,9. But as the ketones dropped below 3 as well I wasn’t too worried and after being up for a while I suppose my liver sent out some sugar into my blood again since I did no other correction. After that, I slept well during the rest of the night.

During the morning both the blood sugar and ketones started to rise. At this point I wasn’t sure if I was going to break the fast or not. I asked some more experienced people for advice and as long as I didn’t feel any nausea or discomfort we agreed on that it should be fine to continue for a few more hours. High ketones are not dangerous as long as they’re not followed by high sugar levels or sickness.

24fast

I suppose we’ll continue with this next Monday, but then I will make sure to drink water and salt. Hopefully that will be less dramatic.

So well timed to be in the middle of a fast when the Nobel prize in medicine was declared, since it was awarded for the discovery of autophagy, which is shown to be a process improved by short term fasting!

Happy fasting,

Cecilia

Brunch, sheeps yoghurt with melon and seed crackers

This Saturday we had a short, but interesting, trip planned over the lunch hours, so we had brunch again.

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Light and fresh, but filling brunch.

Cecilia picked up some sheep’s yoghurt at the supermarket this week and we have really enjoyed them. Not the least in the ice cream we made earlier this week. For the brunch we sliced some melon and put that together with blueberries and desiccated coconut on top of the sheep yoghurt.

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Nice plate of sheep yoghurt with a lot of goodies.

We of course also made ourselves a cup of coffee in the french press, as is our usual weekend morning routine. While waiting for the coffee water to come to a boil we fried an egg each and enjoyed that together with some seed crackers and butter.

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A large meal to start our day for change.

It has actually worked quite well for us to have breakfast/brunch for the past few days. Before, we have felt a loss of energy when breaking the fast that early, but for some reason that has not been the case these brunch days.

One other thing that we realised was how much we have missed yoghurt. Before starting with paleo, Magnus had yoghurt every single morning. None of us has thought about that we have missed it before, but it was really nice to have it again for the first time in a long while. That said, we won’t go back to eating yoghurt every single day again. Not only for the boringness of repetition, but we are also not very keen on going back to having breakfast every single day.

Happy brunching,

Cecilia & Magnus

Walk and fika at Gunnebo

Today we went for a nice long walk to the castle at Gunnebo. Once we got there we had a really nice fika, that is the Swedish word for having a piece of cake and cup of coffee. The café at Gunnebo makes superb food. All organic and many of the herbs and vegetables are even from their own garden.

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Cake and coffee.

Last time we were there we ate a terrific lunch. This time however we ate before leaving home and also found that they had flour and milk free cakes, so we just had to try those. One chocolate muffin and a fruit and seed bar.

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Having fika at the yard outside.

Of course we bought ourselves a cup of coffee each as well. The coffee is also organic and roasted at a roastery really close to Gunnebo, so in a sense it is locally produced…

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Wonderful cake decorations.

With cake and coffee in hand we went outside to their yard and enjoyed the fresh air. It actually started to drizzle while we sat there, but fortunately they had large umbrellas that we could retreat to.

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First bites of the cakes.

After finishing the fika we took a stroll in the kitchen garden right beside the café. They have a beautiful variety of flowers, herbs and plants. We even found the flowers they decorated our cakes with.

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Some herbs right beside our chairs in the café yard.

They had also placed some plants and herbs in the yard where we ate.

Ending our stroll in the kitchen garden we started back for home.

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Our walk. 16 km over three hours.

Once home we had walked a total of 16 kilometers during three hours. The walk in the woods around Gunnebo is really nice, unfortunately it is quite a noisy walk to get out of town, which is also the majority of the distance, as you can see… It sure raises some thoughts about where we live.

Happy walking,

Cecilia & Magnus