Diabetes Risk Test & Superfoods! – Courtney Norton Kiss A Pig!

BFFs! My friend Courtney Norton is working hard to raise money AND awareness for the American Diabetes Association.  Being a healthcare professional, I am grossly aware of the growing diabetic population in the US.  This disease is becoming so common!!  Courtney is trying to raise money through participating in the Kiss A Pig Gala which is the American Diabetes Association’s largest fundraiser.  She and a few others were chosen from the community to raise as much awareness/money as they possibly can! Courtney’s determination is truly inspiring.  Check out her website where you can read more about the event, the diabetes association, as well as donate:  snortinnorton.org

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Courtney is taking her stuffed pig Wiley around the US to spread awareness for the American Diabetes Association! Check out her website to see more Wiley pics!

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*** Scroll down to take the diabetes risk test, and to see a list of diabetes super foods and risk factors!

American Diabetes Association Type 2 Diabetes Risk Test!

American Diabetes Association BMI Calculator

Type 1 Diabetes:

Type 1 diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. Only 5% of people with diabetes have this form of the disease. In type 1 diabetes, the body does not produce insulin. The body breaks down the sugars and starches you eat into a simple sugar called glucose, which it uses for energy. Insulin is a hormone that the body needs to get glucose from the bloodstream into the cells of the body. With the help of insulin therapy and other treatments, even young children can learn to manage their condition and live long, healthy lives. – See more at: http://www.diabetes.org/diabetes-basics/type-1/?loc=util-header_type1#sthash.ALUGFJMB.dpuf

Type 2 Diabetes:

Diabetes is a problem with your body that causes blood glucose (sugar) levels to rise higher than normal. This is also called hyperglycemia. Type 2 diabetes is the most common form of diabetes. If you have type 2 diabetes your body does not use insulin properly. This is called insulin resistance. At first, your pancreas makes extra insulin to make up for it. But, over time it isn’t able to keep up and can’t make enough insulin to keep your blood glucose at normal levels. – See more at: http://www.diabetes.org/diabetes-basics/type-2/?loc=util-header_type2#sthash.8eRCKRoU.dpuf

Risk Factors For Type 2 Diabetes: (WebMD)

  • Obesity or being overweight. Research shows this is a top reason for type 2 diabetes. Because of the rise in obesity among U.S. children, this type is affecting more teenagers.
  • Impaired glucose tolerance. Prediabetes is a milder form of this condition. It can be diagnosed with a simple blood test. If you have it, there’s a strong chance you’ll get type 2 diabetes.
  • Insulin resistance. Type 2 diabetes often starts with cells that are resistant to insulin. That means your pancreas has to work extra hard to make enough insulin to meet your body’s needs.
  • Ethnic background. Diabetes happens more often in Hispanic/Latino Americans, African-Americans, Native Americans, Asian-Americans, Pacific Islanders, and Alaska natives.
  • High blood pressure . That means blood pressure over 140/90.
  • Low levels of HDL (“good”) cholesterol and high levels of triglycerides.
  • Gestational diabetes. If you had diabetes while you were pregnant, you had gestational diabetes. This raises your chances of getting type 2 diabetes later in life.
  • Sedentary lifestyle. You exercise less than three times a week.
  • Family history. You have a parent or sibling who has diabetes.
  • Polycystic ovary syndrome. Women with polycystic ovary syndrome (PCOS) have a higher risk.
  • Age. If you’re over 45 and overweight or if you have symptoms of diabetes, talk to your doctor about a simple screening test.

*** If you think you are at risk for diabetes, be proactive!  Start to eat well, and start exercising.  TAKE CARE OF YOU!

 

Diabetes Superfoods: Add These To Your Diet!

Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.

As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.

All of the foods in our list have a low glycemic indexa ranking of carbohydrate-containing foods, based on the food’s effect on blood glucose compared with a standard reference food.X or GI and provide key nutrients that are lacking in the typical western diet such as:

  • calcium
  • potassium
  • fiber
  • magnesium
  • vitamins A (as carotenoids), C, and E.

There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods. Below is our list of superfoods to include in your diet.

Beans

Whether you prefer kidney, pinto, navy, or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiberThe part of food that is hard to digest. Foods high in fiber take longer to digest and therefore affect your blood glucose more slowly (i.e. whole wheat bread, prunes and other vegetables)X, giving you about 1/3 of your daily requirement in just a ½ cup, and are also good sources of magnesium and potassium.

They are considered starchy vegetables, but ½ cup provides as much protein1. One of the three main nutrients in food. Foods that provide protein include meat, poultry, fish, cheese, milk, dairy products, eggs, and dried beans. 2. Proteins are also used in the body for cell structure, hormones such as insulin, and other functions.X as an ounce of meat without the saturated fatone of the three main nutrients in food. Foods that provide fat are butter, margarine, salad dressing, oil, nuts, meat, poultry, fish and some dairy products. 2. Excess calories are stored as body fat, providing the body with a reserve supply of energy and other functions.X. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.

Dark Green Leafy Vegetables

Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrateAnother word for sugars. The main source of energy for the body. Carbs get digested quickly and easily into glucose. Carbs are the foods that affect blood glucose the most. Examples of carbs are fruits, starchy vegetables, breads, pastas, rice, sugar, syrup and honey.X. You can’t eat too much.

Citrus Fruit

Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

Sweet Potatoes

A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

Berries

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert. Try our Superfood Smoothie recipe.

Tomatoes

An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.

Fish High in Omega-3 Fatty Acids

Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety… they don’t count in your goal of 6-9 ounces of fish per week.

Whole Grains

It’s the germ and bran of the whole grain you’re after.  It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

Nuts

An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt

Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.

Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.

Learn more about how to include these and other healthful foods into your meals. The American Diabetes Association’s book What Do I Eat Now? provides a step-by-step guide to eating right.

– See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html?loc=ff-slabnav#sthash.BavBhbFF.dpuf

 

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