Celebrate National Diabetes Month!

Every November, we celebrate National Diabetes Month to raise awareness and inspire everyone to take proactive steps toward preventing and managing diabetes. This year’s uplifting theme, “Take Charge of Tomorrow,” encourages us to prioritize our health today for a brighter future.

What are key elements of effective diabetes management? 

Managing diabetes doesn’t have to be daunting! By focusing on a few key areas, you can support stable blood sugar levels and enhance your overall well-being:

• Balanced Nutrition: Aim to create a balance of carbohydrates, protein, and fiber in every meal. Fiber-rich foods, like whole grains and colorful veggies, help slow down glucose absorption and keep your blood sugar steady. Think of your plate as a canvas, filled with a variety of nutritious foods that keep your body fueled and happy!
• Regular Exercise: Getting moving is not just good for your body; it’s essential for managing blood glucose. Try to fit in at least 30 minutes of moderate exercise each day—whether it’s brisk walking, dancing, or cycling, find what you love! Regular activity helps regulate blood sugar, boosts your energy, lifts your mood, and even reduces stress.
• Mental Health Matters: Your mind plays a crucial role in diabetes management. Practices like meditation and deep breathing can help you feel calmer and more resilient. Taking care of your mental health means you can lead a healthier, more fulfilling life!
• Prioritize Quality Sleep: Good sleep is a game changer for blood sugar control and overall health. Aim for 7-8 hours of restful sleep each night. Keep a regular sleep schedule, create a cozy bedtime routine, and limit caffeine or screen time before bed. A well-rested body is better equipped to manage diabetes!

Simple tips to start successfully managing diabetes, today. 

1. Choose High-Fiber Foods: Go for whole grains instead of refined ones. Fill your plate with veggies, beans, lentils, and fruits to boost your fiber intake!
2. Stay Hydrated: Water is your best friend! Staying hydrated helps maintain blood sugar levels and can curb cravings.
3. Plan Balanced Snacks: Munch on snacks that combine protein and fiber, like apple slices with peanut butter or yogurt with berries. They’ll keep your blood sugar in check!
4. Include Protein in Meals: Protein is great for stabilizing blood sugar. Think of nuts, cheese, and lean meats!
5. Stay Active: Aim for at least 150 minutes of moderate-intensity exercise each week. Your body will thank you!
6. Monitor Your Blood Sugar Regularly: Keeping track of your levels helps you understand how foods and activities affect you, allowing for smart adjustments.
7. Follow Your Healthcare Provider’s Guidance: Take medications as prescribed to effectively manage your diabetes.

Taking charge of tomorrow starts with the small, powerful changes we make today. Every step you take toward a healthier lifestyle adds up, paving the way for a brighter, healthier future. Embrace these changes with confidence, knowing that every effort contributes to your overall well-being. You have the strength to create the positive transformations you desire!

A delicious recipe for you to try! 

Here’s a refreshing recipe for Simple Quinoa with Spinach, Tomatoes and Walnuts that's packed with flavors and goodness: 

Ingredients:

• 1 cup quinoa
• 2 tablespoons extra virgin olive oil
• 1 garlic clove, minced
• 2 cups water (or use low sodium vegetable or chicken broth)
• 6 ounces fresh baby spinach
• 1 cup grape tomatoes
• ½ cup walnut pieces, raw
• ½ cup Parmigiano-Reggiano cheese, freshly grated
• Torn fresh basil leaves (optional garnish)

Instructions:

Before you begin: Wash your hands.

1. Place quinoa in a small bowl, add water to cover, and swish to rinse.
2. Pour into a fine mesh strainer and drain well (it's important to rinse quinoa).
3. Heat oil in medium skillet. Add quinoa. Toast, stirring, over medium heat until golden, about 10 minutes. Add garlic and cook, constantly stirring for 1 minute. Add water and heat to a boil. Cover over medium heat and let cook until water is absorbed, about 15 minutes.
4. When quinoa is cooked, add spinach and tomatoes directly to skillet. Stir-fry over medium heat until spinach is almost wilted and tomatoes are warmed, about 1 minute. Stir in walnuts and cheese. Garnish with basil leaves. Serve warm.

Nutrition Information:

Serving size: 1 Cup
Serves 5
Calories: 340; Total Fat: 19g; Saturated Fat: 3g; Trans Fat: 0g; Cholesterol: 10mg; Sodium: 270mg; Total Carbohydrate: 30g; Dietary Fiber: 12g; Sugars: 3g; Protein: 13g; Vitamin A: 30%; Vitamin C: 15%; Calcium: 20%; Iron: 20%

Recipe courtesy of the Academy of Nutrition and Dietetics, with contributions from Stacey Antine, MS, RD, and HealthBarn USA . 

About the author: 

Maria Inés Agüero de Manunta, MS, RDN, CDCES, CDN, CHC is a registered clinical dietitian and certified diabetes educator with more than a decade of experience providing nutrition counseling and nutrition therapy. She works with patients who speak both English and Spanish, and specializes in a wide range of nutrition-related medical conditions, including diabetes, blood pressure management, cardiovascular disease, and more.

Learn more about Maria here.