preventing Type 2 Diabetes (Pt 3 of series)


(PART 3 of a series)

In Parts 1 and 2 of our series we discussed three of the 5 important steps to prevent a “lifestyle” related disease. Access to information and connecting with fitness professionals who can help you take steps  preventing a disease  from limiting the length and quality of your life. 

You also get to enjoy some new  recipes to help provide high nutritional quality to your meals!


THE FACTS:

    Nearly 10% of the entire U.S. population has diabetes- 25% are seniors
    1 in 3 adults will have diabetes in 2050 if this trend continues
    Women who drink 1 or more sugary beverages a day have a 83% chance of developing diabetes!
    The economic cost of diabetes is $245 million dollars a year!

Step 3 Get Moving    

VERY IMPORTANT- For many individuals, starting a exercise program is quite safe, depending upon your age, and whether you have cardiovascular, or other medical risk factors. See your doctor and get the O.K. before beginning any moderate or vigorous activity.

There are numerous reports and studies which all support the use of physical activity to improve the overall quality of life, as well as highlighting the risk associated with sedentary lifestyles.


THE FACTS:
·      Structured programs combining physical activity and modest weight loss have been shown to lower type 2 diabetes risk by up to 58% in high-risk populations.

·      Movement helps your body use insulin as your muscles work harder to absorb glucose
·      Walk briskly for :30 minutes each day
·      Black & Latina women  walk briskly  5 hours / week-  

·      Lose 7-10% of your weigh if over weight to reduce you chance of development by 50%
·      Exercise helps you lower cardiovascular disease, reduce the risk of cancer, improve your bodies ability to nourish and heal your body.

·      Call a friend, or your trainer and lets get moving!

STEPS TO FUELING YOU

Step 1: Stairs or elevator- take the stairs, this is a terrific way to burn extra calories
Step 2: Park a little farther away when you park, 

Every brisk step you take keeps your body moving, allows your mind to stay sharp. Along with proper guidance, you begin to look and feel much better!

One of my favorite meals to prepare  as spring days start warming up is BBQ'd meat and grilled veggie items on a big salad. 
Guests are encouraged  to eat 2nd’s of this recipe which is  filled with heart healthy oil from Avacado, and Extra virgin olive oil. Select canned beans that have only beans and water as their ingredients.  To save even more time you can pre grill the chicken the day before and add it for a under :20 minute dinner everyone will love!

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Southwestern Cobb Salad  

Ingredients for 4 servings
Vinaigrette:
    3 tablespoons white wine vinegar
    1 teaspoon honey
    3/4 teaspoon ground cumin
    1/2 teaspoon smoked paprika
    1/2 teaspoon garlic powder
    1/4 teaspoon ground red pepper
    2 tablespoons extra virgin Olive oil oil

Salad:
3 slices center cut turkey bacon (can be precooked, and stored in a airtight container)
Cooking spray
8 ounces skinless, boneless organic turkey breast, cut into 1/2-inch pieces (can be pre-grilled)
1/4 teaspoon salt
8 cups torn romaine lettuce
1/2 cup refrigerated fresh pico de gallo
1/2 cup diced avocado
1/2 cup (2 ounces) crumbled queso fresco
1/4 cup chopped green onions
1 (15-ounce) can low-sodium black beans, rinsed and drained (make sure the ingredients contain only beans and water)

Preparation
 1. To prepare vinaigrette, combine first 6 ingredients in a medium bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk; set aside.
  2. To prepare salad, cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Wipe pan clean with paper towels. Increase heat to medium-high. Coat pan with cooking spray. Sprinkle turkey with salt. Add turkey to pan; sauté 4 minutes or until done.  * note you can also pre-cook your turkey & bacon and store them in a airtight container for use in this meal
3. Arrange 2 cups lettuce on each of 4 plates. Top each serving with about 2 teaspoons bacon, 5 tablespoons turkey, 2 tablespoons pico de gallo, 2 tablespoons avocado, 2 tablespoons queso fresco, 1 tablespoon onions, and about 1/3 cup beans. Drizzle vinaigrette evenly over salads.

Modified from original recipe:
Ivy Manning, Cooking Light  JULY 2010

GETTING STARTED


Have you got your Nutritional fitness check up for 2014?
     On line or in person we can get you started where ever you  live! 



Blog References:






Pt 1: http://bethegarden.blogspot.com/2014/04/5-steps-to-preventing-type-2-diabetes.html
Pt 2: http://bethegarden.blogspot.com/2014/04/5-steps-to-preventing-type-2-diabetes_21.html
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/
http://professional.diabetes.org/admin/UserFiles/0%20-%20Sean/FastFacts%20March%202013.pdf
Hu FB, Manson JE, Stampfer MJ, et al. Diet, lifestyle, and the risk of type 2 diabetes mellitus in women. N Engl J Med. 2001; 345:790-7.
http://www.diabetes.org/diabetes-basics/type-2/facts-about-type-2.html
Hsph.Harvard.edu.nutritionsource/preventing diabetes
http://www.hsph.harvard.edu/nutritionsource/diabetes-full-story/#T2D_can_be_prevented
http://www.move.va.gov/download/Resources/CHPPM_How_To_Write_And_Exercise_Prescription.pdf
SW cobb salad photo Photo: John Autry
http://bethegarden.blogspot.com/2014/04/fueling-you-initial-assessment.htmlInitial Assessment

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