November is American Diabetes Month

November is American Diabetes Month.  According to the National Diabetes Statistics Report there are nearly 30 million Americans living with diabetes. There were 1.7 million new cases in 2012 and 25% of Americans over 65 have diabetes. This disease does not discriminate; young and old, male and female, and people of all racial and ethnic backgrounds are affected by diabetes.  Most of us have a family member, friend or co-worker who is living with diabetes.

The American Diabetes Association is busting some common myths about diabetes and lifestyle management for people living with diabetes.

Myth: Diabetes is caused by eating too much sugar.
Fact: Type 1 diabetes is caused by genetics and unknown factors and type 2 diabetes is caused by lifestyle choices and genetics.

Myth: Diabetes is not a serious disease.
Fact: Diabetes is a growing epidemic that takes a physical, emotional and financial toll.

Myth: You have to lose a lot of weight for diabetes to improve.
Fact: Losing 7% of your body weight can offer significant health benefits.

Myth: People who use insulin are unsafe drivers.
Fact: Most people who use insulin can operate motor vehicles safely.

Myth: Healthy foods won't raise my blood glucose.
Fact: Eating too much of any food, even a healthy food like fruit, can lead to high blood glucose.

Myth: People with diabetes can't get tattoos.
Fact: It is considered safe as long as diabetes is well controlled.

Myth: People with diabetes are more likely to get colds and other illnesses.
Fact: People with diabetes are not more likely to get ill however the illness can make blood glucose difficult to control.

Myth: It's possible to have just "a little" diabetes.
Fact: Everyone who has diabetes runs the risk of serious complications.

Myth: People with diabetes can feel when their blood glucose level goes too low.
Fact: Not always, some people can't feel symptoms of hypoglycemia.

Myth: People with diabetes cannot eat sweets or chocolate.
Fact: If eaten in the correct portions as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes.

For more information on diabetes and lifestyle management visit the American Diabetes Association at diabetes.org.

-Julie

What's for Dinner?

Happy Wellness Wednesday! We've got a great recipe to answer that nagging question, "what's for dinner?". It's Cashew Chicken!

Chicken is an excellent source of lean protein and cashews provide healthy fat.  This recipe fits into heart healthy and diabetic meal plans.  One serving contains less than 100mg sodium, is equivalent to two carbohydrate exchanges and is under 300 calories.

The recipe calls for toasted cashews.  To toast cashews start out by spreading in a single layer in a skillet. Simply cook over medium heat for 1 to 2 minutes stirring frequently, until nuts are lightly browned.  Remove immediately from skillet and you're ready to go!

 

Cashew Chicken
Makes 4 Servings

10 ounces boneless skinless chicken breast, cut into 1 1/2 inch pieces
1 tablespoon cornstarch
1 tablespoon dry white wine
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon garlic powder
1 teaspoon vegetable oil
6 green onions, cut into 1 inch pieces
2 cups fresh mushrooms sliced
1 red or green bell pepper cut into strips
1 can (6 ounces) sliced water chestnuts, rinsed and drained
2 cups hot cooked brown rice
1/4 cup toasted cashews

1. Place chicken in a large resealable food storage bag.  Whisk cornstarch, wine, soy sauce and garlic powder in a small bowl until smooth and well blended.  Pour into bag with chicken.  Seal bag and marinate in refrigerator for 1 hour.

2. Drain chicken; discard marinade.  Heat oil in wok or large nonstick skillet over medium-high heat.  Add green onions and cook while stirring 1 minute.  Add chicken, cook and stir 2 minutes or until browned.  Add mushrooms, bell peppers and water chestnuts, cook for another 3 minutes while stirring.  Vegetables should be crisp and tender and chicken cooked through.

3. Serve chicken and vegetables over rice, top with cashews.

We hope you will incorporate this recipe into your weekly meal plan.  By having a menu set for your week it makes grocery shopping and meal preparation much easier.  A meal plan or weekly menu helps us to stay on track with healthy eating and avoid reaching for convenience foods or detouring through the fast food drive through.

Stay healthy friends

-Julie