b'HEALTHManaging Your Diabetes WellBy Dr. Erynn M. Burks fish, tofu, beans), and one quarterDiabetic-Friendly Sample Menuwith starch (e.g., rice, dinner roll,Breakfastcorn,peas,wintersquash,pota-cup quick oatsA Silent Threat toes).cup blueberriesDiabetes is among the top ten lead-Completelyeliminatefoodshigh ounce walnuts, choppedingcausesofdeathintheUnitedinsugarDiabetesimpairstheSnackStates.Currently,approximately30bodys ability to properly use glu-million Americans are living with dia- cose(sugar).Tostabilizeyour cup cucumber slicesbetes. Communities of color are espe- numbers, consume foods with less1 Tbsp balsamic vinegarcially vulnerable to the disease due tothan6gramsofsugarperserv- Salt to tastecertain social determinants of health ing. Eliminate sodas, candy, sportsLuncheconomicandsocialconditionsthatdrinks,teaorcoffeesweetenedTurkey sandwich:influence health statussuch as lim- with sugar, and fruit-flavored juic- 2 slices whole wheat breadited socioeconomic mobility and a lackes from your diet. 2 slices reduced sodium, lean turkey ofaccesstoqualitycare,education, Limit fatty foodsDiabetics are at1 slice reduced fat Swiss cheeseandcommunityresourceslikefreshan elevated risk for heart disease.1 Tbsp Miracle Whipproduce and green space.Toreduceyourriskofaheart1 tsp mustardDespite this, simple changes to yourattackorstroke,eliminatetransSpinach salad:lifestylehabitscanhaltdiseasepro- fats from your diet and limit your1cup fresh spinachgression and in some cases, reverse it. Erynn Burks intakeofsaturatedfatsfoundin cup mushroomsmeats,dairyproducts,andpro-cup diced red pepperscessed foods.1 Tbsp Italian dressingWhy Lifestyle Matters diabetic complications like blindness, Get movingIf you do not have any1cup whole strawberriesDiet and exercise are two of the mostkidney failure, retinopathy, and ampu- diabeticcomplications,beginanSnackpowerful tools lifestyle specialists havetations. exercise program to improve your8 baby carrotsat our disposal to assist our patientsfitness and keep your sugars in the2 Tbsp hummusinimprovingtheirhealth.Evenbet- Implementing Change That Lasts target range. The recommendation ter, it does not require drastic changesBehavior change is difficult, but notforadultsis:Aerobicexercise30Dinnertobeginseeingadifferenceinhowimpossible.Takingeventhesmallestminutes/dayatleast5daysper3oz baked skinless chicken w/ herbsyoufeel.Losingjust5-10%ofyoursteps can start to improve your health.week,strengthtrainingformajor cup cooked brown ricetotalbodyweightandexercisingforTry these tips to create lasting change! muscle groups at least 2 days per3ounce baked sweet potatoatleast30minutesperday5timesweek, and full body stretching 2-31 cup cooked kale (season to taste)per week can reduce your blood sugar Make use of the Plate Method days per week. If you take medica- 2 cups green salad with 1 Tbsp olive andimproveinsulinsensitivityhowThis simplified eating method usestionsforyourbloodsugar,avoidoil and lemon to tastesensitive the body is to the effects ofportioncontroltomanagebloodhypoglycemialowbloodsugarinsulin.sugar. Divide your plate into quar- by eating a snack before or afterTolearnmoreaboutmanaging In fact, clinical studies have demon- ters.Fillhalfofyourplatewithyou exercise (e.g., Glucerna energydiabeteswithlifestylechange,visit strated time over that diet and exer- non-starchy vegetables (e.g., kale,bar,17grapes,1wholegrahamMyCherryPointe.com and enroll in our cise are necessary in order to preventspinach,lettuce,broccoli),onecracker). free diabetes class!quarter with protein (e.g., chicken, BODY OF CHRIST NEWS SEPTEMBER 2019 9'