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National Diabetes Month

In 2011, nearly 26 million children and adults were affected by Diabetes, with 7 million Americans that were left undiagnosed.

November is National Diabetes month and it’s the perfect time to raise awareness for friends and family members suffering from Diabetes. How many people do you know that struggle with Type 1 or Type 2 Diabetes?

Know the facts

Many people are predisposed to Diabetes. Risk factors for the disease include obesity or overweight, cardiovascular disease, and genetics. Know the appropriate limits for BMI and blood glucose levels to assess your risk.

BMI

<18                 Underweight

18-25             Normal Weight

25-30             Overweight

>30                 Obesity

Fasting Glucose (Before a Meal)

70-130 mg/dL

Postprandial (After a meal)

<180 mg/dL

Early Detection of Diabetes

Signs and symptoms of abnormal blood sugar include increased thirst, hunger and urination. Contact your physician if you are experiencing headaches, fatigue, blurred vision, unintentional weight loss or loss of consciousness.

Disease Prevention

Disease prevention begins with proper diet and exercise. Emphasis on well balanced-meals, adequate fiber consumption (25 grams per day) and moderate exercise for 30 minutes a day, five days a week. Seek a Registered Dietitian if you believe you are at risk.

For more information on Diabetes and to learn how to donate to the cause, refer to the American Diabetes Association.

Traditional Greek Salad

 

Makes: 3 Servings

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

  • 1 large beefsteak tomato, chopped into 2-inch thick pieces
  • 1 medium cucumber, sliced
  • ¼ small red onion, thinly sliced (about 1 ounce)
  • 2 ounces Greek Kalamata olives
  • 3 ounces fat-free feta cheese, crumbled
  • 1 tablespoon red wine vinegar
  • ½ tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano
  • ½ teaspoon dried basil
  • 1 lemon wedge
  • salt and pepper to taste

Directions:

  1. Add tomatoes, onions, olives, cucumber and feta cheese to a large serving bowl.
  2. In a separate bowl, whisk together red wine vinegar, olive oil, lemon, oregano, basil, salt and pepper. Add this dressing to the mixed vegetables.
  3. Gently toss.
  4. Serve as a side or on top of greens!

Nutrition Facts Per Serving: 80 Calories, 5 g Fat (1 g Sat), 0 mg Cholesterol, 298 mg Sodium, 8 g Carbohydrate, 2 g Fiber, 1.5 g Protein

Source: American Diabetes Association

Article originally published on the Pathmark Wellness Blog on 11/7/2012

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