[01:00:03:12 - 01:00:19:09]
 (Water Running) (Dramatic Music)

[01:00:27:08 - 01:04:56:05]
 Hello good morning good afternoon good evening wherever you are in the world and we're coming up to celebrating Christmas and I hope you all have a very good Christmas and when you're out looking for food buying food for Christmas obviously as a diabetic you want to try and avoid the high sugary foods. I was at a Christmas dinner a few years ago when I was first diagnosed and wearing a CGM and I went into the happy event with quite a normal low blood sugar reading on my CGM but I mean there's food there, there's nibbles and of course there's Christmas cakes and so forth and cake is highly refined flour it's going to hit your blood sugar very fast and then also there's delicious frosting and other things poured over the cake custard and so forth which will have sugar in it and it's from a highly refined sauce and when I left my CGM was showing high so I'd already blown through the the medium range from low to medium to high and it took a couple of hours more than a couple of hours for the blood sugar to go down. That's one thing what we're looking at in front of here is the top good fruit version of the perfectly imperfect food, fruits that I've been showing that I eat for breakfast and funny enough although it's Christmas these were on sale they were two dollars two Canadian dollars off so $12.99 for 1.75 kilo bag rather than $14.99 and definitely cheaper than the perfect versions of these fruits so in this case what I'm doing is I'm varying my nutrient intake yes blueberries have a lot of advantages over some of the fruits that are in in this medley of options but it's good to get a variety into your diet and when I'm looking at this I'm looking at a website foodstruct.com and I'll put a link to this particular comparison of blueberries and pineapple blueberries are richer in vitamin K yet pineapple is richer in vitamin C, magnesium and copper. Pineapples the daily need the daily need coverage for vitamin C is 42% higher with the pineapple. Blueberries have 29 times more vitamin E than pineapple and blueberries have 0.57 milligrams of vitamin E while pineapple has 0.2 milligrams and blueberries have a lower glycemic index than pineapple but both raw fresh pineapple and blueberries are both in the top end of the low or green band of the glycemic index so both of them are very good for you in different ways just as I mix hummus and dairy and dairy and the cottage cheese and the Icelandic style yogurt that I consume along with the fruits so try and get a very variation of sources of foods and get foods that complement each other. I'm looking at the the vitamin K the vitamin C's and the comparison between the two and this website that I'll put in the link has a very good comparison between blueberries and pineapple.

[01:04:59:02 - 01:05:27:01]
 So now let's take a look at no sugar added ice cream. This is Chaplers. It's a Canadian brand. I'm not sure if it's available elsewhere, but definitely in Canada. And the point about this, this ice cream is, tastes good. It does have sugar in it. There won't be sugar in ice cream, but not added sugar.

[01:05:28:05 - 01:05:45:17]
 So the, as you can see from the nutrition, close up in the nutrition label, the sugar content is not high, but it is there. And also there are sugar alcohols in this ice cream and they're significantly higher than the sugar content.

[01:05:47:12 - 01:07:54:12]
 The point is that over time I have experimented with different ice creams, even plant-based ice creams or plant-based ice creams are not really ice cream. They're an ice cream-like product. And when I was wearing a CGM, I was constantly checking to see what the impact of having a serving of each particular type of ice cream had on my blood sugar levels. And I found that Chaplers, their formulations of no sugar added ice creams are generally not spiking my blood sugar. So experiment, learn and try new things and always be open to trying different options. And that is actually the best way to approach experimenting with food and finding foods and products that are good for your blood sugar and good for you health-wise. So those are two things from my recent shopping trip, which I just wanted to bring to your attention. So have a good Christmas, enjoy. Try not to overeat, try not to overload yourself and be very aware of the sugar and sugar alcohol contents of the foods that you're eating and give your body a break. And if it is possible, go for a walk outside after the meal to get your body moving, but also burn up some of the blood sugar that's in the muscles. And so your muscles will be pulling blood sugar from your bloodstream, which is the result of the rich abundant food that you're eating at Christmas.

[01:07:55:19 - 01:08:16:16]
 So have a good day, have a good evening, and I'll see if I can get another video out next week, the week before Christmas. But this is important because we need to experiment and we need to get a mixture of nutrients into our systems to keep us healthy

[01:08:18:14 - 01:08:45:06]
 and mixing and combining different foods, the dairy and the hummus, the plant-based proteins in my breakfast, the fruits, different fruits, and also the walnuts that I put in there as well as the unpasteurized honey. So that's my message for today. Take care. Bye now.

[01:08:50:10 - 01:09:06:07]
 (Water Running) (Dramatic Music)