Our diabetes support group is meeting again Thursday! Be sure to check out the details below and join the group.
Meeting Time: 2nd Thursday of the Month @ 6:00 pm Location: Holy Name Church • 1009 Skyline Drive, Watertown, SD
November 11, 2021: Living with Diabetes
Join Kay, the Novo Nordisk diabetic educator and dietitian, for a discussion on living with diabetes.
December 9, 2021 Topic: Carbs and New Year Resolutions
Join Becky Schaible, Dietitian in the discussion on carbs and health ways to manage resolutions in 2022.
A group gathering for people with diabetes and those who support them. Meetings feature a speaker. Presentation topics change each month related to diabetes.
It’s that time of year again. Not only are the aisles of Wal-Mart strewn with witch hats, zombie make-up and fairy wings, but of course there is the looming aisle of Halloween candy. It can be easy to over indulge on treats this time of year. Most of the candy passed out to trick-or-treaters comes in “fun size” or “mini” portions. However, looks can be deceiving; people often believe that since they are smaller in size, more can be consumed. Calories from Halloween candy can quickly add up. For example; 3 mini snickers bars pack 300 calories. To burn off that many calories you would have to walk at a brisk pace for 1.5 hours or run for 40 minutes. Fortunately the 31st of October doesn’t have to mean automatic weight gain. Try waiting until the day before to buy treats to pass out. You will be less likely to feel the need to nibble if you don’t buy it a month ahead of time. Keeping it out of sight, such as up in a closet you rarely use, can help you forget that it’s even in the house. The biggest challenge with Halloween candy is the leftovers. After the trick-or-treaters have come and gone we are often left with the reality that we stocked up for 400 doorbell ringers, and only got 15. Buying candy that you don’t like is an easy way to keep you from eating it both before and after the holiday and you can always donate it to get it out of your house. Below are some healthier options to pass out next week! Halloween the Healthy Way….treats/prizes to try:
Sugar-free gum
Boxes of raisins
Animal crackers
Pretzels
Trail mix
Fruit snacks
Lollipops
Non-Candy choices: stickers, small toys, erasers, etc.
Pictured above are my boys from a few years ago: Buzz Lighyear & Woody from Toy Story. -Kelsey
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society. It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge. Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index. Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention: Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
Corbin and Carson at Grandma Gerry’s & Papa Clarky’s Pumpkin Patch!
Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. The pumpkins are ready around here so check out the farmer’s market, local store, or pumpkin patch to get a few for decorations and to enjoy these tasty and healthy recipes with! Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:
Healthy Pumpkin Pie •1 can pumpkin puree •1 can full-fat coconut milk •¼ cup rolled oats •2 tbsp ground flax •1/3 cup coconut sugar or brown sugar •pinch of stevia or 2 tbsp of brown sugar •2 tsp cinnamon •1 tsp pumpkin pie spice •½ tsp salt •1 tbsp pure vanilla extract Directions: Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”
Honey Whole Wheat Pumpkin Bread •1/3 cup melted coconut oil •½ cup honey •2 eggs •1 cup pumpkin puree •1 tsp. vanilla extract •½ tsp salt •½ tsp cinnamon •½ tsp. ginger •¼ tsp. nutmeg •¼ teaspoon allspice •1 ¾ cups whole wheat pastry flour •1/3 to ½ cup rinsed millet (optional •1 tsp. baking soda •¼ cup hot water Directions: 1.Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5 inch loaf pan. 2.In a large bowl, beat oil and honey together. Add eggs, and beat well. 3.Stir in pumpkin purée and vanilla, then the salt, cinnamon, ginger, nutmeg and allspice. Stir in flour, just until combined. If you’re adding millet, stir that in as well. 4.Add baking soda to hot water, stir to mix, and then mix briefly into batter until it is evenly distributed. Spread batter into the greased loaf pan. 5.Sprinkle with cinnamon, and swirl with the tip of a table knife for a pretty marbled effect. Sprinkle a big pinch of turbinado sugar on top for a light, sweet crunch. 6.Bake for 55 to 65 minutes. Be sure to check that the bread is done baking by inserting a toothpick in the top. It should come out clean. If the top of the bread jiggles when you pull it out of the oven, it’s NOT done! Let the bread cool in the loaf pan for 5 minutes, then transfer it to a wire rack to cool for 30 minutes before slicing.
Whole Wheat Pumpkin Cookies •2 ½ cups whole wheat pastry flour •1 tsp. baking powder •1 tsp. baking soda •2 tsp. cinnamon •¾ tsp. nutmeg •¾ tsp. ground cloves •½ tsp. salt •½ cup butter, softened •1 ½ sugar •1 cup canned pumpkin puree •1 egg •1 tsp. vanilla extract •powdered sugar (optional) Directions: 1.Preheat oven to 350 degrees Fahrenheit (175 degrees C). In a medium bowl, whisk together your dry ingredients (flour, baking powder, baking soda, cinnamon, nutmeg, ground cloves, and salt). 2.In another medium bowl, cream together butter and sugar. Add pumpkin, egg, and 1 teaspoon vanilla; beat until creamy. Mix in dry ingredients and stir just until combined. Use a cookie dough scoop or two spoons to drop one tablespoon of dough onto a parchment paper-covered cookie sheet. Flatten each cookie slightly. 3.Bake for 15 to 20 minutes. Sprinkle the baked cookies with a light dusting of powdered sugar and transfer the cookies to a rack to cool.
Packing a lunch can be harder than it sounds. Most people want something that is easy, healthy, and fulfilling that will give them energy for the day.
Here are some steps to take to pack a lunch based on MyPlate. You might find it is easiest to go through these steps once for the whole week or nightly. they can be used for yourself, another adult, or a child. Consider what types of food sound good. The importance of enjoying food can be underestimated. In order to get nourishment from food, we need to eat it…and enjoying food makes us more likely to eat it! Considering what sounds satisfying to you will help with the next steps.
Choose a lean protein. Ex: chicken breast, sliced turkey, taco meat with lean ground beef, fish, beans/legumes, etc.
Choose a whole grain. MyPlate recommendations are to make “half your grains whole” (or more). Ex: brown rice, whole wheat bread (for a sandwich) or roll (as a side), whole grain tortilla, quinoa, whole grain crackers, etc.
Add vegetables and/or fruits. MyPlate recommends half your plate be vegetables and fruits, so don’t shy away from adding more. Fiber in fruits and vegetables help keep you full. If you have leftovers, they can be a great afternoon snack. Ex: steamed broccoli and carrots, roasted cauliflower and sweet potato, raw celery, chopped vegetable salad, tomato soup, whole apple or banana, sliced peaches, grapes, a small 100% fruit juice, etc.
Add dairy. Protein and fat in dairy help keep you full while contributing vitamins and minerals. Ex: sprinkle your meal with cheese, pack a yogurt cup, drink a milk, etc.
Add an exciting flavor booster. Adding a sauce or dressing (such as vinaigrette) can help pull a meal together. Packing a couple pieces of dark chocolate can also the meal more enticing. Bottom line, this is the step to make sure your lunch is enjoyable.
Ask yourself these questions when you are finished and make adjustments if any of the answers are “no”. Will this be enough food to keep me full? Will these foods contribute positively to my energy level? Do I have proper storage and reheating methods for these foods? Does this lunch seem like something I want to eat? Enjoy your lunch with confidence in what you packed!
