November is Diabetes Awareness Month

Updated: Dec 13, 2019

“According to the American Diabetes Association, as we get older, our chances of getting Type 2 diabetesincreases. They claim that one in four Americans over the age of 60 has diabetes.”1 Diabetes later in life has it’s own complex set of complications. It is important to do all yu can to be pro-active and practice preventive measures. Listed below are some helpful suggestions to include in your daily routine.

  • Keeping blood pressure, cholesterol and blood glucose controlled to avoid possible serious complications associated with diabetes. Steps taken to control diabetes can make a large impact in the one's health.

  • Maintain a healthy weight. Even modest weight loss can make a difference in the complications that arise from diabetes.

  • Stay active and exercise within the guidelines of your physician. Walking, chair exercises and water exercises are all good examples of easy ways to incorporate movement 2-3 times per week.

  • Choose your diet carefully incorporating healthy choices relying heavily on fruits and vegetables.

  • Check your blood glucose level according to your physicians directions.

  • Make sure to get enough sleep. Poor sleep patterns are linked to greater fluctuations in blood glucose levels.

  • Get regular eye checkups. One side effect of diabetes is blurry vision which can progress to early onset blindness. Prevention and early detection is important.

Eating a healthy diet tailored to the diabetic restrictions can seem daunting at first, but after a short time it becomes second nature to read labels and pick out ingredients that are harmful vs. nutritive. Here are two easy recipes that can be prepared in 30 minutes or less.

Fluffy Blueberry Pancakes

1/2 c all purpose flour

½ c whole wheat flour 1 1/2 tsp. baking powder 1/2 tsp. baking soda 1 egg 1 c. buttermilk 1 tbsp. Melted butter 1/2 c. blueberries (fresh or frozen) Directions Combine dry ingredients in a medium size bowl. In another bowl combine egg, buttermilk and butter.

Combine dry and ingredients. Let sit for 5 minutes. Add in fruit gently so you don’t crush the berries. Spray griddle with cooking spray. Pour desired amount of batter onto griddle. When small bubbles form in the pancake batter, flip the pancakes over. The first pancake always turns out a bit messy!!

Quick and Hearty Chili -Serves 4

1 lb Ground beef

3 Celery sticks, sliced

1/2 cup Onion, chopped

1 Red bell pepper, chopped

1 1/2 Tomatoes, diced

8 oz Tomato paste

1 tsp Chili powder

1/2 tsp Pepper

1 tsp Salt

1 tsp Cumin

3/4 cup Water

1 15 oz can low sodium chili beans, do not drain


Sliced green onions, lowfat cheese and sour cream.

Brown ground beef until no longer pink, adding in celery, onions, red peppers and garlic to the beef, saute together. Drain and return to pan. Add next six ingredients and stir thoroughly to incorporate the spices and tomato paste. Cook for two minutes then add the water. Simmer for 10 minutes. Add the chili beans and warm through. Top with green onions, lowfat cheese and sour cream.


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