National Diabetes Awareness Month #Healthy Eating #Weekly Menu Plan

November National Diabetes Awareness Month

This message is brought to you in part by American Recall Center

My father Anthony died when he was 57 years old from a heart attack. He was a sever diabetic. Anthony did not take good care of himself. He didn't watch his diet and he didn't exercise. Two out of three people with diabetes will die from heart disease or stroke.

My Father with his mother, he died before her.

57 is too young to die. Diabetes is common on both sides of my family. One of my grandfathers died from stroke because of it. My other grandfather went blind. Both of my grandmothers had diabetes and one of them lost her leg from the circuitry problems that are cause from disease.

I know that I am at a high risk for diabetes, so I live a lifestyle that I hope will prevent the disease from manifesting in me. Even if you don't have the genetic risk that I have of getting this devastating disease you still should try to incorporate the following choices into your life.

Remember 25 million Americans have diabetes and over 8 million of these people are undiagnosed.

Diabetes is treatable with medication, diet and exercise, but the longer it goes undetected the more damage it will do to your body.

Diabetic Prevention Lifestyle:

1) Prevent becoming overweight. Obesity of one of the biggest causes of type 2 Diabetes.

I weigh myself daily at the same time of day. Catching an extra 5 pounds is easier to get under control by cutting back a little on eating and adding a little more exercise to my day, than trying to lose 20 or 30 pounds. By the time your excess weight is really noticeable; it will be harder to shed.

2) Exercise daily.

Even if it is just a 30 minute walk or 20 minutes on a cardiovascular machine or exercise video. Good circulation from exercise helps your body to regulate sugar, and it improves your energy and your quality of sleep.

3) Eat a balanced diet low in fats and high in fiber.

I start most of my days with a bowl of oat bran cereal, oatmeal or granola topped with fresh fruit and low fat yogurt.

I avoid white flour, high sugar, and fried products; reserving sweet treats for special occasions, not daily consumption.

I eat mostly poultry and fish and only cook red meat once in a while. 1 to 2 times a week I eat a vegetarian meal that is usually filled with high fiber beans with just a little bit of cheese.

Research keeps reporting that eating the Mediterranean Diet is helpful for preventing diabetes, so check out some of my recipes.

4) Don't smoke.

Smoking increases your risk of so many diseases including diabetes.

5) Have a physical every year.

Many people don't have symptoms of diabetes, so regular blood work is necessary to detect diabetes before it really does damage to your body.

Resources for learning more about Diabetes:

American Diabetes Association
Old Ways (Website dedicated to the Mediterranean diet information)
Center for Disease Control and Prevention
National Diabetes Education Program

Weekly Menu Plan:

Sunday: Indian Food Take Out

Meatless Monday: Baked Eggplant Parmesan with Pasta mixed with leftover vegetables.

Tuesday: Sauted Scallops with Roasted Potatoes and Green Beans

Wednesday: Corn Tortilla Enchiladas with Guacamole and a Green Salad.

Thanksgiving Thursday: Appetizers: Cheese, Chutneys and Chestnuts/ Roast Turkey with Green Bean Casserole, Acorn Squash Casserole, Cranberry Relish, and Mashed Potatoes and Gravy. / Dessert: Apple Crisp & Pumpkin Pie

Friday: Turkey Soup and Homemade Rustic Bread

Saturday: Leftovers

This post is shared on the following food/craft parties. Be sure to check them out:

Organizing/Health:

Motivation Monday @ A Life in Balance

Monday Food:
Meal Plan Monday Organizing Junkie
Mix it Up Monday @ Flour Me With Love's

Melt in Your Mouth Monday @ Make Ahead Meals for Busy Moms

Marvelous Mondays @ Call Me PMC

Clever Chicks Blog Hop @ The Chicken Chick
Mop it up Monday @ I should be Mopping the Floor
Random Recipe Link Up @ Sara Howe