[01:00:03:12 - 01:00:19:09] (Water Running) (Dramatic Music) [01:00:19:09 - 01:00:56:14] Hello, good afternoon, good evening, good morning, wherever you are in the world. I'm just doing a quick update at the end of November 2025. [01:00:58:02 - 01:01:01:15] And the first thing that we're looking at in the... [01:01:03:13 - 01:01:03:23] Excuse me. [01:01:05:11 - 01:01:23:13] In the video here is perfectly imperfect frozen fruits, which I've referred to before in terms of the blueberries, which I use in my breakfast almost every day. But here you see another option. It's sliced strawberries. [01:01:24:14 - 01:01:30:14] And this gives you a little bit more variety. And there's a lot of fiber, another micronutrients in strawberries. [01:01:31:23 - 01:01:55:17] And then as the video moves along, we also get to the berry blend. Blueberries, blackberries, cranberries and strawberries again. So all of these are the same size packaging, 1.75 kilos. And they are the same price as a 1.5 kilo bag of perfectly [01:01:57:14 - 01:02:04:13] ripened and sliced or produced fruits. There's no differences in the [01:02:06:04 - 01:02:17:14] in the micronutrients in an imperfect fruit compared to a perfect fruit. It's just cosmetic and for marketing and for visual presentation. [01:02:18:17 - 01:02:34:00] So have a look around when you're next in your grocery store for options where things may not be exactly perfect. But at the same time, here they are in a slightly bigger form factor for the same price. [01:02:36:09 - 01:02:59:09] And now here we have some air-fried chicken breasts as I described before. There's a lot of spices and things which make the chicken breast much more tasty. We've got panko breadcrumbs which of course are refined carbohydrates but you're only putting them on the chicken breasts. [01:03:00:16 - 01:03:02:21] You're not consuming a lot of these at a meal. [01:03:04:17 - 01:03:16:11] We've got garlic powder, we've got Himalayan pink salt, we've got black pepper, fresh cracked black pepper, we've got cayenne pepper for a little bit of heat and we've also got paprika. [01:03:17:12 - 01:03:34:15] And I cut the chicken breasts across the chicken breast rather than along the chicken breast simply to give us or give myself an option of just having one or two of these pieces for a meal. [01:03:36:03 - 01:03:43:04] And because the chicken breasts are quite thick they do actually make a very good meal. [01:03:44:06 - 01:04:08:00] So check out the options of adding spices to the food, to your food so that you get something that's a little bit more tasty. In this case the panko breadcrumbs add a little bit of crunch. And I'm also starting to add in some sesame seeds and some other spices too but more on that later. [01:04:10:21 - 01:04:19:02] So here we are with some pictures looking down a very straight road. It's a very quiet, peaceful road. [01:04:21:01 - 01:04:53:23] As we look down it in one direction, we now take a stop and we look at the Back Road Coffee Roasters building. *Not Sponsored. They have a beautiful coffee shop here, very nice staff, lots of good nutritious food in the freezer cabinet, salads and so forth. As well as the usual highly processed, enriched flour type baked goods. [01:04:55:02 - 01:06:27:00] And then we're looking down the street in the other direction. And if you combine the pictures together, the actual length of the street is about 3 quarters of a kilometer. And it's flat as you can see and it's also nice and quiet so you can walk along the street. For the point of activity, activity will take glucose out of the muscles because it's been consumed for your legs to walk, your arms to swing if you're swinging your arms. And for your breathing and your heart rate, that glucose which is in your muscles has to be replenished and it comes out of the bloodstream. So one thing I like to do in the morning, apart from moving my body, which is achieved by walking, I'm also managing my blood sugar much more effectively. And you can do a walk after a meal, you can do a walk at any time of the day. And if you get more active as a diabetic, you can wear backpacks with weights in them or just books in them to add a little bit of extra weight and resistance to your walking exercise. You can practice walking at different places. So walking very fast, walking very slow. [01:06:29:08 - 01:07:06:08] And you can also try running. You can just see on the right hand side there, there's some parked white vans. The light that is shining on the parking spot in front of that building, that is actually a CrossFit gym. And there's another regular gym not far away from this road. But start off with something easy and walking is the easiest thing to start off with when you're looking to build activity into your lifestyle. [01:07:07:19 - 01:07:30:19] And that's really what I did when I lost so much on my blood glucose levels. And now I'm off medication, I'm off CGM monitoring, I'm just monitoring my blood sugar levels through diet and activity. [01:07:33:19 - 01:07:42:02] Of course, there are other nice places to go and walk, even at this time of the year in the fall in Canada. [01:07:44:03 - 01:07:53:07] Here we have a snapshot of some park benches and a picnic table and a little bit of a [01:07:54:21 - 01:07:57:13] nice path that winds through this park. [01:08:02:05 - 01:08:06:17] And of course, in the second picture you can see that there's a bit of a slope here. [01:08:07:20 - 01:08:15:10] This adds resistance to your forward movement and makes walking a little bit more taxing on the system. [01:08:17:17 - 01:08:27:11] Everything put together, the loop around this piece of land that shuts out into Lake Ontario is just over a kilometre long. [01:08:28:17 - 01:08:40:10] Once again, you can take a lot of relaxing walks and you can also pick up your speed and you can also be carrying something. A backpack is the most sensible thing to be carrying. [01:08:42:08 - 01:09:08:03] One of the things that I did notice just recently is some women doing some exercises along that first street that I showed you. They stopped for a coffee and they were wearing rucking vests. These are vests that you can buy in a sports store that have pockets for weights and you can add weights in different increments to the vest. [01:09:09:18 - 01:09:16:08] It is a very comfortable way to carry that weight and add resistance to your walking. [01:09:18:19 - 01:09:32:06] And finally, we have a picture here of someone relaxing, looking out at the lake, and this is actually at the end of that walking path which you just saw in the previous slide. [01:09:33:08 - 01:09:39:22] They're sitting there, they're relaxing, they're taking in the scene, they're enjoying nature, they're resting and relaxing. [01:09:41:16 - 01:09:47:10] Don't make your activity a chore, don't make it stressful. [01:09:48:13 - 01:10:08:18] Stressful things release cortisol and cortisol is, as we've already discovered, rather bad for a diabetic. So take some time when you're out walking to smell the roses to appreciate the scene and enjoy your time out performing your activity. [01:10:09:19 - 01:10:21:03] Just the same as if you choose to enroll in a gym, or like right now it's in Canada, it's coming up to December, it's already like zero Celsius. [01:10:22:20 - 01:11:05:06] And going to a gym, walking on the treadmill, using the stair climber, using a stationary bike to build in that activity and lifting weights. Make sure they're small, make sure that you understand the form of your exercise. But don't make it a chore, don't make it something difficult or something that has to be performed. It is intended to bring relaxation and development to your combat of type 2 diabetes and pre-diabetes and type 1 diabetes. [01:11:07:15 - 01:11:15:08] Enjoy the activity, don't struggle with it. And if you are finding you're struggling, ask somebody to help you. [01:11:16:09 - 01:11:21:20] Get some help. So there you are. That's the November update. Enjoy, take care. [01:11:23:00 - 01:11:25:00] And talk to you later. Bye now. [01:11:29:13 - 01:11:45:10] (Water Running) (Dramatic Music) [01:11:45:10 - 01:12:14:12]