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About Diabetes

Did you know as many as 20.8 million adults and children in the United States have diabetes?

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When it comes to living with diabetes, it can take more than just medication to keep your health in proper order. Beyond drug treatments, there are other important steps necessary to help stave off complications that often can arise. By integrating a well balanced regimen of healthy habits, it’s possible to maintain control over your life without letting diabetes slow you down. 

Proper diet is a necessity for all people, particularly those living with diabetes. One of the biggest challenges anybody with diabetes faces is maintaining control of blood sugar. Diet plays a key role in accomplishing just this. There’s no need to follow a complicated meal plan or subject yourself to a life of deprivation. Instead it’s a matter of practicing moderation and consistency. What that means to most people is eating smaller portions at regular times throughout the day. In doing so, you’ll keep blood sugar levels at an even keel.

 

Experts recommend a diet that’s based on fruits, vegetables and whole grains. By following a program that’s low in calories and rich in nutrients, it also enables people with diabetes to effectively manage their weight. When you’re planning out your meals and snacks for the day, set a schedule for eating at specific times. Also, consume foods that are nutritiously balanced and will help keep blood sugar under control.

 

If you take diabetes medication or insulin, counting carbohydrates can provide additional benefits. Consuming a consistent amount of carbs can prevent blood sugar from going up and down. Consult with your healthcare practitioner to find out exactly how many carbohydrates you should be eating based on the amount of insulin you take.

 

Many people who have diabetes also use the glycemic index to determine what to eat. Each food is given a ranking based on the effect it has on blood sugar. Foods with a high glycemic index contribute to spikes in blood sugar. Foods with a low glycemic index prevent those unwanted peaks and valleys.

 

Another tool frequently used by diabetics is the exchange system, where foods are broken down into six categories –

With the “exchange program,” there are equal parts carbohydrates, protein, fat and calories in each serving of food within a group. Dieters who use this approach can exchange foods from the same group. For example, one ounce of chicken is equal to one cup of cottage cheese, allowing followers to swap one for the other. Exchange lists come in handy for people who prefer not to count calories. It’s a simple way for individuals to make substitutions without any confusing formulas.

 

Regardless of the approach you choose to control your diabetes, always remember to keep the focus on what you eat, when you eat and how much you eat. A healthy eating regimen can make all the difference in the world when it comes to managing your diabetes.

 

The American Diabetes Association offers a wealth of recipes that are ideal for people with diabetes, and just about anyone else as well. Chock full of flavor and simple to whip up, these dishes and many more can be found at www.diabetes.org.

 

4 cups water  

3 cups low-fat, low-sodium chicken broth  

2 cups chopped tomatoes   

1/2 stalked celery, chopped    

4 green onion, chopped with tops   

1 potato, peeled and diced   

1 bay leaf   

1 tsp. salt     

1/2 tsp. thyme  

1/4 tsp. caraway seeds    

3 cups shredded cabbage   

1 cup chopped cooked chicken   

1 Tbsp. lemon juice     

2 tsp. sugar

   

In a large soup pot, combine the water, broth, tomatoes, celery, onion, potato, bay leaf, salt, thyme, and caraway seeds. Simmer for 30 minutes to 1 hour. Add the cabbage, chicken, lemon juice, and sugar. Remove the bay leaf and serve.   

Number of Servings: 8  
Serving Size:  1 cup  

 

1 ripe medium avocado, peeled, pitted, and cut into chunks    

1/4 cup fat-free sour cream     

2 small plum tomato, diced  

1/4 cup diced seedless cucumber   

1/4 medium red onion, finely chopped  

2 Tbsp. chopped cilantro     

2 Tbsp. freshly squeezed lime juice   

2 small jalapeno pepper, seeds removed, finely chopped   

1/4 tsp. seasoned salt   

In a medium bowl with a fork, mash the avocado with the sour cream (there should be small chunks remaining). Add the tomatoes, cucumber, onion, cilantro, lime juice, jalapenos, and salt; stir lightly until well blended.

Makes 16 Servings

Serving Size: 2 Tbsp

 

1 large ripe tomato, seeded, finely chopped                

2 cloves garlic, minced             

1 Tbsp. olive oil            

1 tsp. dried basil leaves            

1/8 tsp. salt     

1/8 tsp. pepper            

4 slices sourdough bread        

4 slices Kraft 2% Milk Mozzarella Singles    

Preparation Instructions

 

Mix tomato, garlic, oil, basil, salt and pepper. Make-Ahead: Tomato mixture can be made a day ahead. Store covered in the refrigerator. Place bread on cookie sheet. Broil 2 to 3 minutes or until lightly toasted. Spoon tomato mixture on toasted bread; top with 2% Milk Singles. Broil 2 to 3 minutes or until 2% Milk Singles begin to melt. Cut into quarters.  

Makes 16 servings.

Serving Size: 1 piece

 

1 Tbsp. olive oil   

1 cup red pepper, diced   

1 cup fresh mushrooms, sliced   

1 cup scallions, sliced   

2 garlic clove, minced     

4 slices whole wheat bread, crusts removed (3 oz. total)    

1 cup low-fat cottage cheese   

4 eggs   

8 egg whites   

3/4 evaporated (fat-free) skim milk    

1 Tbsp. fresh basil, minced   

1 Tbsp. fresh rosemary, minced    

2 tsp. fresh chives, minced     

1 Tbsp. fresh parsley, minced  

1 pinch Fresh ground pepper and salt to taste   

 

Preheat the oven to 350 degrees F. Heat the oil in a skillet over medium high heat. Sauté the pepper, mushrooms, and scallions for 6 minutes. Add the garlic and sauté for 3 more minutes. Place the bread slices in a large casserole dish. Combine the remaining ingredients and pour the egg mixture on top of the bread. Add the cooked vegetables. Bake for about 25-40 minutes until the omelet is slightly puffed and set.   

Makes 6 servings

 

 

1 lb. pork tenderloin   

1/2 tsp. pepper   

1/4 tsp. crushed red pepper flakes   

1 Tbsp. canola or corn oil  

1 cup diced onion   

2 garlic clove, minced 

1/2 cup barbecue sauce  

1/4 cup catsup     

1/4 cup water   

1 tsp. vinegar  

 

Heat the oven to 350 degrees F. Sear the whole tenderloin on all sides in a hot, nonstick skillet. Remove from the heat and season with the pepper and red pepper flakes. Cover the tenderloin with foil and bake for 25 minutes. Heat the oil in a medium saucepan and sauté the onion and garlic for 5 minutes. Add the barbecue sauce, catsup, water and vinegar. Simmer for 10 minutes. Shred the pork with 2 forks. Add the pulled pork to the sauce. Serve on buns.  

Makes 4 servings

Serving size: 4 oz.

 

One of the biggest challenges that someone with diabetes faces is getting and remaining active. Working out can be an obstacle even for people who are in good health. The secret to developing a consistent exercise routine is to find activities that you enjoy. Whether or not you like exercising is irrelevant. It’s something that has to be done.

 

The benefits of physical activity are far-reaching. Regular exercise can help lower blood glucose, blood pressure and cholesterol. It may also reduce the risk for heart disease and stroke, the leading causes of death among people with diabetes. In addition, working out can alleviate stress, strengthen the heart, muscles and bones, and can help insulin to function at optimal levels. There can also be improvements to blood circulation and movement that keeps joints flexible.

 

Even if you are not in good shape, there are ways to get you up and moving. Consult with your physician and find out what options you have. Whether it is a gentle walking program or water aerobics, there is something for everyone. It’s recommended that you exercise at least 30 minutes a day, 5 days a week. To get started, try walking for just 10 minutes a day. As you grow accustomed to walking and make it a habit, go for longer periods of time. If your goal is to lose weight, you may want to even do more than 30 minutes of exercise a day.

 

Here are some aerobic exercises recommended by the American Diabetes Association:

It’s also important to do strength-training exercises a few times each week. By lifting weights, you’ll not only build strong bones, you’ll build muscle which will help you to burn calories even when your body is at rest. Weight lifting exercises also give you the strength to do everyday activities such as carrying in groceries or cleaning the house.

 

There are also other steps you can take to increase your activity level as you go about your everyday life. Take the stairs instead of the elevator. Park in the last spot in the parking lot. Walk instead of taking the car. Ride your bike to the store. The goal is to build your stamina and improve your overall health.

 

Before starting any new diet or fitness regimen, consult with your physician.