November 7, 2022 Weekly Newsletter
Morsel of the Month
You were feeling pretty pleased with yourself for getting your annual physical and bloodwork done this year until you got the news that your blood sugar is high. Now what? Maybe your doctor mentioned the term “prediabetes.” Prediabetes means that your blood sugar is higher than normal, but not high enough to qualify as diabetes. You may not feel any symptoms of prediabetes, so for many people, the diagnosis comes as a surprise. The great news is that you can prevent or delay the onset of diabetes if you take early action.
Here are a few lifestyle changes you can make to help improve your blood sugar.
Start moving. Physical activity helps decrease your insulin resistance, meaning the glucose, or sugar, gets out of your blood and into your cells where it’s used for energy. All movement counts. Aim for 30 minutes most days of the week. This can be broken into smaller chunks, such as three 10-minute walks.
There’s no special diet for prediabetes, but we recommend eliminating sugar-sweetened beverages, increasing fiber-rich foods, including plenty of fruits, vegetables, beans, lentils, nuts, seeds and whole grains, and including meatless meals a few times per week.
If you have a goal of losing weight, know that a modest amount of weight loss can improve your blood sugar. You do not need to aim for a goal that will be uncomfortable to maintain.
If you are looking for help with meal planning and cooking for prediabetes, sign up for a Culinary Nutrition Workshop or meet one-on-one with one of our dietitians.
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Meal Prep Monday: Taking Care of your Future Self!
We make your cooking experience fast and easy with 4 simple recipes to cook each week. All month long, we are highlighting some of our favorite easy bread recipes.
Get this week’s recipes here and see more recipes at judymatusky.com
Cook with Us
Join Judy Matusky, culinary nutritionist, in her kitchen (virtually) every Thursday at 12 pm over at the Athens Nutrition Facebook page. She’ll be cooking fast and light recipes with 5 (ish) ingredients. This week, Judy is making Chicken Marbella.
Check out last week’s cooking video when Judy made Fish and Fennel Stew.Find all of our cooking videos on the Athens Nutrition YouTube page!
Join our new Athens Nutrition Culinary Facebook Group, where we are building a community of folks who are interested in delicious and healthful cooking.
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27 W Athens Ave
Ardmore, PA 19003-1321