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Make healthy choices this winter

first_imgShare Facebook Twitter Google + LinkedIn Pinterest I love to write this column with a little bit of history, food, stats and a twist of humor. November is Diabetes month, so it’s going to be a little more serious. There are 30.2 million adults in the United States with diabetes. What’s shocking is that 23% of those 30 million don’t know they have it. The Centers for Disease Control and Prevention (CDC) ranks diabetes as the 7th leading cause of death in the county. Diabetes can lead to leg and foot amputations, blindness, kidney and heart disease. It’s important to stay on top of this chronic disease. Be sure your Doc includes a fasting glucose and A1C (which is a 3-month average of how well your glucose levels are controlled) with your next routine bloodwork.As a student dietitian, I learned all about the diabetic diet, complications, meds and ways to stay in control. Today, 30 years later there is a better understanding of this disease’s progression. Many improvements in diabetes detection and advances in controlling diabetes through meds and devices have been made. The diet for diabetes has also changed from counting exchanges to counting carbs. The constant has been exercise and a diet low in fat and moderate salt to help prevent all those ugly complications.The CDC states one of every 10 Americans has diabetes but if current trends continue by 2050 it will rise to 1 out of every 3. Wow! The reason being the increase in the aging population, increase in obesity along with improved testing methods are part of this scary climb in numbers. What can we do? First there are both controllable and uncontrollable factors. Of course, we can’t change our genetics but we are able to work on the influences we can control such as weight and inactivity.I’ve coached people with diabetes for over 25 years. Lifestyle changes are never easy. It was a lot easier to coach others. We would start small, with three reachable goals but it was up to them to plan, shop, eat and to get moving. Coaching my own family has been met with quite a bit more resistance and poor sportsmanship. Postseason baseball has dominated our TV lately. In the World Series of life, the Detwilers are up to bat. We are coming to the plate with a 2-0 count. Our glucose numbers are approaching diabetes diagnosis along with other strikes such as aging, family history and that dreaded number on the scale, as it approaches batting average Hall of Fame numbers. Please join us as we work on these 3 goals.Goal One: Visit your doc and get your numbers checked regularly. Fasting blood glucose and your A1C (aiming for under 6). Get to a healthy weight. This means aim as you close as you can to BMI of 25 or below. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm \Goal Two: Get moving! Aim for 150 minutes of moderate exercise a week. No time for exercise start with no less than 10 minutes at a break or at lunch. I am very active but Paul’s activity is in the toilet! His new goal is to walk to the barn up and back, once daily which would take him about 20 minutes, giving him 100 minutes a week. Guess he’ll have to catch up on the weekends! As farms and machinery become more automated, this goal is becoming more important.Goal Three: Fill your plate with real food. Choose food with the least amount of processing, ingredients, fats, sugars, salt, additives and preservatives on the label. Shop around the perimeter of the store avoiding those tempting foods in bags, boxes and cans. Fill up your plate with lots of colorful fruits and veggies with a side of lean meats, low-fat dairy and wholegrains. Paul and I have a love affair with breads, starchy veggies, Doritos and sweets. This is going to be a challenge.In the Agriculture industry, our priority has been on our animals’ welfare, machinery condition and plant health. It’s time to make your own health a priority. To continue the sustainability of our industry, it starts with our own health. Take care of YOU.Eat Well & Healthy!Shelly Broccoli Mac and Cheese victoza.com  6 oz. reduced-carb penne pasta(Dreamfield’s brand)3 cups small broccoli florets1 tablespoon olive oil1 onion, finely chopped1 tablespoon white whole wheat flour1 3/4 cups fat-free milk3/4 cup shredded reduced-fat sharp Cheddar cheese3/4 teaspoon dry mustard1/4 teaspoon salt1 Tbsp. plain dry whole wheat bread crumbs  Preheat oven to 350°F. Spray a 1 1/2-quart baking dish with cooking spray.Cook pasta according to package directions. Add broccoli during the last 3 minutes of cooking time. Drain; transfer pasta and broccoli to a large bowl.Meanwhile, heat oil in a large nonstick saucepan over medium-high heat. Add onion and cook, stirring often, until softened, about 8 minutes. Add flour and cook, stirring constantly, 1 minute. Slowly whisk in the milk; bring to a boil. Reduce heat and cook, stirring constantly, until the sauce bubbles and thickens, about 3 minutes. Remove from heat. Stir in cheese, mustard, and salt, until the cheese is melted and the sauce is smooth.Pour the sauce over the pasta and broccoli in the bowl; toss to coat well. Spoon into baking dish. Sprinkle bread crumbs evenly over top of the pasta mixture. Lightly spray with cooking spray. Bake until the edges are bubbly and the top is golden, about 25 minutes. Nutrition Per serving (1 cup): 310 calories, 9 g fat (3 g saturated, 0 g trans), 15 mg cholesterol, 390 mg sodium, 45 g carbohydrate, 6 g fiber, 17 g protein. Hearty Ham and Potato Soup Diabeticlivingonline.com  2 cups small cauliflower florets (about 1/2 inch in diameter) 2 tablespoons water 4 oz extra-lean lower-sodium ham, chopped (3/4 cup) 2 tsp. canola oil 1 c chopped red sweet pepper 2 cloves garlic, minced 8 ounces red potatoes, cut into 1/2-inch cubes 1 3/4 c no-salt-added chicken broth 1/8-1/4 tsp. crushed red pepper 12 – oz can evaporated fat-free milk 1 tablespoon cornstarch 1/2 cup sliced green onions (4) 2 Tbsp. light butter or diet margarine 1 tablespoon snipped fresh sage 2 ounces reduced-fat sharp cheddar cheese, shredded (1/2 cup)  In a small microwave-safe bowl combine cauliflower and the water. Cover with vented plastic wrap. Microwave on 100 percent power (high) 3 to 5 minutes or until cauliflower is very tender. Cool slightly; drain. Place cooked cauliflower in a food processor or blender. Cover and process or blend until pureed. Set aside. Meanwhile, in a large saucepan cook ham in 1 teaspoon of the hot oil over medium-high heat 3 to 5 minutes or until lightly browned. Using a slotted spoon, remove ham; set aside.In the same large saucepan cook sweet pepper and garlic in the remaining 1 teaspoon hot oil 3 minutes. Stir in potatoes, broth, and crushed red pepper. Bring to boiling over high heat; reduce heat. Simmer, covered, about 10 minutes or just until potatoes are tender.In a small bowl combine evaporated milk and cornstarch, stirring until smooth. Add to saucepan; cook and stir until thickened and bubbly. Stir in 1/4 cup of the green onions, the margarine, sage, ham, and pureed cauliflower. Cook over medium-low heat 5 minutes to heat through and allow flavors to blend. Serve topped with cheese and the remaining 1/4 cup green onions. Makes 4- 1 ½ c servings; Nutrition per serving: 296 cal., 11 g total fat (5 g sat. fat), 33 mg chol., 623 mg sodium, 30 g carb. (3 g fiber, 16 g sugars), 20 g pro.  Carrot Cake Diabeticgourmet.com 7/8 cup all-purpose flour1 teaspoon baking powder½ teaspoon baking soda1/2 teaspoon salt1/2 teaspoon ground cinnamon1/4 teaspoon ground allspice2 large egg whites1/4 cup eggbeaters3/8 cup Splenda No Calorie Sweetener3 tablespoons reduced fat margarine1/2 cup honey1 teaspoon vanilla extract3 Tbsp. unsweetened applesauce3 tablespoons canola oil2 1/4 cups finely shredded carrot1/3 cup walnutsbutter flavored cooking spray  Preheat oven to 350 degrees F. In medium bowl whisk together flour, baking powder, baking soda, salt, cinnamon, and allspice. Set aside.In small bowl whisk together egg whites and eggbeaters. Set aside.In large bowl beat Splenda Granulated Sweetener, margarine, honey, vanilla, applesauce, and canola oil. Mix in egg mixture, stir until well mixed. Stir in flour mixture, then carrots and walnuts.Pour into greased 8 cup loaf pan and bake for 40-45 minutes, or until toothpick inserted comes out clean. Allow to cool, ice if desired. Makes 10 servingsNutritional information per serving: Calories: 190; Fat: 9 grams Fiber: 2 grams; Sodium: 270 mg; Protein: 4 grams; Carbs: 26 gramslast_img

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