Take Steps to Prevent and Manage Type 2 Diabetes  

For more diabetes information and recipes, stop by your local Meijer Pharmacy counter and pick up a complimentary booklet on the prevention and management of diabetes.

 

There is no cure for diabetes. Management of type 2 diabetes through healthy eating and exercise decreases the risk of complications. Meijer provides ways that may help you prevent type 2 diabetes or reduce your risk of complications if you already have diabetes.

Reduce Your Risk. While some risk factors include your age, your family history and your family background, take control of the risk factors you can change. Exercising less than three days a week, being overweight, having high cholesterol and high blood pressure levels are all risk factors that can be adjusted. Look below for ways to make small changes in your behavior to decrease your risk of diabetes and its complications.

Manage Stress. Stress is common with or without diabetes. It can impact many things in your life. To help manage stress, seek help from your health care team. Other ways to manage stress and build a strong support system include attending diabetes support groups if you have diabetes or asking for help and support from family members. Physical activity may also help with stress. Be sure to talk to your doctor before starting any exercise program.

Recognize Symptoms of Diabetes. People may or may not have symptoms if they have diabetes. Early detection is important to reduce your risk of complications. A few of the possible symptoms you may experience if you have diabetes include frequent urination, excessive thirst, unexplained weight loss, extreme hunger, very dry skin, increased fatigue or sudden changes in your vision. Contact your doctor if you show signs of any of these conditions.

10 Steps To Reduce Your Risk of Type 2 Diabetes

While there are risk factors that you cannot control, changing your eating and exercise habits can help reduce your risk of Type 2 diabetes or its complications.

1. Talk to your physician. Ask about being tested for diabetes and about getting your blood pressure, cholesterol and triglyceride levels checked.

2. Start your day with breakfast. Studies show that breakfast eaters take in fewer calories during the day than non-breakfast eaters. Toast Rudi’s Organic Bakery 7 Grain with Flax bread and enjoy with a fruit smoothie made with fresh fruit and lowfat milk.

3. Include whole grains. Whole grains — such as brown rice, 100 percent whole-wheat bread and whole-wheat pastas — are a rich source of fiber. Aim for 20 to 30 grams of fiber daily.

4. Add color to your meals and snacks. Fruits and vegetables provide your body with many vitamins and minerals. Add sliced bananas to Quaker oatmeal, toss apples in a spinach salad or top Barilla Pasta Plus Spaghetti with Barilla Garden Vegetable Pasta Sauce.

5. Choose lowfat or fat-free dairy products. Enjoy a glass of fat free milk with dinner and a lowfat yogurt with lunch. For individuals that are lactose intolerant or prefer a dairy alternative, enjoy Light Vanilla Silk Soymilk.

6. Look for lean protein. When shopping for lean cuts of meat, look for the word “loin,” such as pork loin or sirloin. Fish and beans are other good sources of protein. Bumble Bee Prime Fillet Albacore in water is perfect for an easy lunch or dinner.

7. Watch portion sizes. An open handful is about 1 cup, 1 oz. of cheese is about the size of 4 dice, 2 tablespoons of peanut butter is about the size of a golf ball, and 3 oz. of meat is about the size of a deck of cards. You can still enjoy your favorite foods, but do so in moderation and pay attention to your portions. Choosing sugar free items, such as General Foods International Sugar Free French Vanilla Café or Meijer Brand Diabetic Nutrition Drink, are other options to help with calories and total carbohydrates.

Examples of portion sizes:

• A medium apple is about the same size as a tennis ball.
• Three ounces of meat is about the same size as a deck of cards.
• One ounce of nuts or small candies is equal to one handful.
• One cup of mashed potatoes or broccoli is about the size of your fist.
• One-half cup of ice cream is about the size of a tennis ball.
• One ounce of cheese is about the size of 4 stacked dice.
• Two cups of raw, leafy greens is the size of 2 baseballs.
• One-half cup sliced fruit is the size of a tennis ball.
• One slice of whole grain bread is the size of a hockey puck.
• One-half cup pasta, rice or dried cereal is the size of a hockey puck.
• One and a half teaspoons of peanut butter is about the size of 2 dice.
• One teaspoon of butter or margarine is the size of 1 die.

8. Include physical activity. Visit www.mypyramid.gov to learn ways to add more activity into your day. Drink fluids before, during and after exercise to stay properly hydrated. Try Propel Fitness Water to replace fluid losses.

9. Limit fat intake including saturated fats and trans fats. Compare food labels to make healthier choices. Use Campbell’s Reduced Fat Cream of Chicken soup as a lower fat alternative to regular cream soups. Smart Balance Omega Plus spread is a healthy choice that is trans fat free and contains heart healthy omega-3 fats.

10. Manage your blood pressure, if it is high. Choose low-salt foods including Swanson Low Sodium Beef Broth in meals and recipes. Use herbs and spices instead of salt to season foods at the table.

Preventing Illness and Managing Diabetes When You Are Ill

• Reduce your risk of getting sick by washing your hands often and limiting your time in crowds during flu season. Keep your home clean and disinfected with Lysol Disinfecting Spray Crisp Linen Scent. You may also want to talk to your doctor about shots for prevention.  
• Also, stay healthy by taking care of your dental health. See your dentist on a regular basis and brush with Colgate Total Advanced Clean Toothpaste.  
• If you do get ill and you have diabetes, your doctor may recommend that you check your blood glucose levels more often. Ask your Meijer Pharmacist about getting a Bayer Breeze®2 or Contour® meter.

Healthy Holiday Recipe 

Apple and Squash Bake

Serves: 8

Preparation Time: 20 Minutes

Cooking Time: 1 Hour

Total Time: 1 Hour 20 Minutes

1/3 cup SPLENDA® No Calorie Sweetener, Granulated

1 t. molasses

1/4 cup light butter

2 T. Meijer all-purpose flour

1 t. salt

1/2 t. ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Preheat oven to 350 degrees F (175 degrees C). In a medium bowl, stir together SPLENDA® Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender. Adapted from: Spenda.

Nutrition Info (per serving)

Calories 120 | Calories from Fat 30 | Fat 3g (sat 2g) | Cholesterol 10mg | Sodium 330mg | Carbohydrate 24g | Fiber 5g | Sugar 11g | Protein 2g