Beat (dia) Betes This November

Diabetes is becoming a larger and larger problem in America. It seems that so many people are letting their health slip between the cracks. It’s hard to focus on health when we are so consumed with other things like work, relationships, and extracurriculars. With so many of us falling into this category November has been named Diabetes Awareness Month. Although many of us feel as if we don’t have time to focus on health, with a little planning, and healthier lunches we can not only improve our health, but also reduce our risk of diabetes!

How Much Do You Know?

1.     There are different types of diabetes and they typically occur at different stages of life.

a.     True

b.     False

2.     What is Diabetes?

a.     Diabetes is a metabolic disease in which a person has high blood glucose (sugar).

b.     Diabetes is a metabolic disease in which a person has low blood glucose (sugar).

3.     Type 1 Diabetes is more common than type 2 diabetes.

a.     True

b.     False

Get This…

Diabetes can sneak up on you, but there are symptoms to look out for if you think that you or someone you love may have diabetes!

·       Excessive thirst

·       Insatiable hunger

·       Frequent urination

·       Ketones in the urine

·       Random weight loss

·       Fatigue

·       Blurry vision

·       Irritability

·       Frequent infections

·       Slow healing sores 

Can You Answer This Question???

What is the difference between type 1 and type 2 diabetes?

A.    Type 1 diabetes is known as early-onset diabetes and normally comes about in a person’s teenage years, and type 2 diabetes is normally diagnosed in adulthood.

B.     Type 2 diabetes is known as early-onset diabetes and normally comes about in a person’s teenage years, and type 1 diabetes is normally diagnosed in adulthood.

Some forms of diabetes come about during childhood and others during adulthood, so if you chose answer A then you are correct! It is reported that 10% of diabetes cases are type 1 while 90% consist of type 2!

Recipes!

Being overweight and inactive can heighten your chances of getting type 2 diabetes by a great deal. In fact the Imperial College of London found that people who drink 1 regular pop a day have a 20% higher risk of developing type 2 diabetes! If you believe you are at risk, or have been diagnosed with pre-diabetes, make a change! Below are diabetic friendly recipes that would make great packed lunches or dinners!

Beef and Vegetable Kabobs

·       1 pound boneless sirloin steak, trimmed and cut into 1-inch cubes

·       8 (1-inch) pieces yellow bell pepper (about 1 pepper)

·       8 small mushrooms (about 4 ounces)

·       8 (1-inch) pieced green onions (about 2)  

·       8 cherry tomatoes

·       1 teaspoon kosher salt

·       ½ teaspoon dried thyme

·       ¼ teaspoon freshly ground black pepper

·       cooking spray

·       2 teaspoons canola oil

Instructions

Preheat broiler, divide the first 5 ingredients evenly among 4 (12 inch) skewers, and sprinkle with salt, thyme, and black pepper. Place on a broiler pan coated with cooking spray; drizzle kebabs with oil. Broil 10 minutes or until desired degree of doneness, turning once.

Lemon Chicken Pita

·       ½ cup chopped green onions

·       1/3 cup Italian-seasoned breadcrumbs

·       1 tablespoon Moroccan or Greek seasoning blend

·       ½ teaspoon coarsely ground black pepper               

·       2 large egg whites, lightly beaten                             

·       1 pound ground chicken

·       2 teaspoons grated lemon rind, divided

·       1 tablespoon olive oil

·       ½ cup plain low-fat yogurt

·       1 ½ teaspoons chopped fresh oregano

·       4 (6-inch) pitas, cut in half

·       2 cups shredded lettuce

·       ½ cup diced tomato

Instructions

Combine first 6 ingredients; add 1 teaspoon rind, stirring well. Divide mixture into 8 equal portions, shaping each into ¼-inch thick oval patties. Heat oil in a large nonstick skillet over medium-high heat. Add patties; cook 2 minutes on each side or until browned. Cover, reduce heat to medium, and cook 4 minutes. Combine remaining 1 teaspoon rind, yogurt, and oregano, stirring well. Fill each pits half with 1 patty, 1 tablespoon yogurt mixture, ¼ cup lettuce, and 1 tablespoon tomato. 

Poblano, Mango, and Black Bean Quesadillas

·       1 teaspoon olive oil

·       1 ½ cups pre-sliced onion

·       ½ teaspoon dried oregano

·       ¼ teaspoon salt

·       1/8 teaspoon black pepper

·       1 poblano chile, seeded and chopped    

·       1 (15 ounce) can black beans, rinsed and drained

·       1 cup jarred, sliced, peeled mango (or fresh)

·       1/3 cup cubed peeled avocado

·       4 (8 inch) fat- free flour tortillas

·       cooking spray

·       ½ cup (2 ounces) shredded reduced fat, sharp cheddar cheese

Instructions

Preheat broiler. Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano; sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until heated. Remove from heat; stir in mango and avocado. Place flour tortillas on baking sheet coated with cooking spray. Arrange about ¾ cup bean mixture on half of each tortilla, leaving a ½ inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts. 

 Apple Spinach Salad

·       2 tablespoons fresh orange juice

·       2 tablespoons fresh lime juice

·       2 teaspoons Dijon mustard                                

·       2 teaspoons honey

·       ¼ teaspoon salt

·       1/8 teaspoon freshly ground black pepper

·       ½ cup thinly vertically sliced red onion

·       8 cups bagged prewashed baby spinach (8 ounces)

·       1 larger, firm, sweet-tart apple, cored and thinly sliced

·       ¼ cup (1 ounce) crumbled blue cheese

Instructions

Combine first 6 ingredients, stirring well with a whisk. Combine onion, spinach, and apple in a large bowl. Drizzle with dressing; toss gently to coat. Sprinkle with cheese.

These recipes were found on cookinglight.com 

…So Call

We aren’t dietitians and most of this information was found on Medical News Today, but if you have any questions about forklifts give us a jingle (513) 842-2012!