Molly Morgan, our registered dietician, is the author of To Your Healthy Life.Style. Here you'll find past month's articles containing helpful advice and information on healthy eating, dairy foods, and Crowley products.

Blood Sugar Balance

Balancing your blood sugars is essential for someone with diabetes yet, important for everyone. November is National Diabetes Month. If you stop and think, you can likely name at least one person you know who has diabetes or perhaps you have diabetes.

There are different types of diabetes but they all share a common factor and that is the body’s inability to balance blood sugar levels. If you are concerned about diabetes or believe you are at risk, blood tests can be done to determine if your blood sugars are in control.

People with diabetes do not have to eliminate carbohydrates and sugars, but rather control the amounts of carbohydrate foods that they eat, like bread, pasta, juice, fruit, potatoes, corn, peas, and sweets. Most local hospitals offer diabetes education classes that help with meal planning and reading food labels. These classes and/or working with a Registered Dietitian can be a good solution for people who are diagnosed with diabetes.

What can you do to prevent diabetes?

Good news! Losing 5 to 10% of your body weight combined with 30 minutes of physical activity per day is shown to reduce diabetes risk by 58%! Here are lifestyle change ideas to better your blood sugars or reduce your risk for diabetes:

1.  At meals and snacks have a balance of carbohydrates and protein. Why? It can help to balance blood sugars and keep you full!

Blood Sugar Friendly Snack Ideas:

• Berry Blast: In a blender combine 6 oz of Crowley No Sugar Added Nonfat Wild Strawberry Yogurt with 1 cup of frozen whole strawberries (no sugar added). Blend until smooth and serve immediately.
• Blue Chips & Dip: 15 Blue Corn Chips (they provide about 2 grams fiber!) and dip in Crowley Light Sour Cream.
• Crowley Nonfat Pineapple Cottage Cheese - the work is already done for you! Just open the container and enjoy.

2.  Move more! The weather is getting cooler but that is not an excuse to decrease your exercise routine. Don't hibernate this winter. look for fun ways to stay active. Strive for at least 30 minutes of exercise everyday. If you have been inactive or are planning to start a new exercise program, check with your health care provider first!

Fall Activity Ideas:

• Bundle up and take a walk in the woods to checkout the beautiful fall foliage. Consider collecting brightly colored leaves to make a wax paper hanging.
• Call the mall nearest to you and find out if they open early for walkers. If so, grab your sneakers and head to the mall.
• Many high school pools offer winter family swim and lap swim hours on the weekend. Call your local recreation office to enquire about details.
• Sign up for an exercise class at the YMCA, and get a friend to go with you too. It can help to keep you going!
• Go apple picking.

3.  Plan your plate. Here is a formula for you to try when you are filling your plate at dinner time: half of your plate vegetables, one quarter of your plate starch or fruit, and one quarter of your plate lean meat, like chicken. This formula is a simple way to cut down on calories and balance your meals. Be sure to have a glass of Crowley Lowfat or Nonfat Milk next to your plate too!

4.  Make the fall your "cooking season." Try ways to lighten up your favorite recipes or look for new recipes to keep your taste buds interested. Here is a favorite recipe of mine for you to try:

Creamy Tomato Soup

Serving Comment: 1/4 of recipe
Servings: 4
Calories/Serving: 127

INGREDIENTS
2 cloves minced garlic (or more)
1 tbsp. butter
1 tbsp. flour
1 ½ cups Crowley 1% Lowfat Milk or Crowley Fat-Free Half & Half*
1 can (14-oz) crushed tomatoes (pureed)
1 can (14.5-oz) low sodium chicken broth
1 tsp. garlic powder
1 tsp. oregano
1 tsp. basil

Saute the garlic with butter until all the butter is melted. Stir in flour until mixed well. Add the milk and cook over medium heat until thickened and bubbly, then cook one minute more. Add the pureed tomatoes, chicken broth, and spices. Bring to a boil.

* Nutrition Facts based on using 1% lowfat milk; to reduce fat content use Crowley Fat-Free Half & Half.

Remember, every little change to improve your health counts! What are you doing to help your health? Crowley encourages you to get started today.

REFERENCES:

• American Diabetes Association: National Fact Sheet.
• Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications - American Diabetes Association. Diabetes Care 25:S50-S60, 2002.
• Economic Costs of Diabetes in 2002 – American Diabetes Association. Diabetes Care 26:917-932, 2003.
• Mahan, Kathleen L., Escott-Stump, Sylvia. Krause’s Food, Nutrition, & Diet Therapy. 9 th Edition. Ó 1996.

The information provided on our Web site is not a substitute for medical advice or treatment, nor is it intended to diagnose, treat, or cure an illness. Before starting a diet or exercise program, Crowley recommends you talk with your health care provider for consultation on what is right for you and your health.

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