Food for Thought: Are You Aware?

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Diabetes can cause serious health problems, such as heart disease, stroke, and eye and foot problems. The good news is that Type 2 Diabetes can be delayed or event prevented. One of the best ways to delay or prevent diabetes is by losing a modest amount of weight, even just 5-7% of your weight. In order to do this, we recommend a reduced-calorie eating plan and physical activity for a minimum of 150 minutes a week. In order to achieve your weight loss goal, we often recommend to program participants to keep a food log writing down everything you eat and drink. It will help you be accountable for the food and drinks that you consume and show you how many calories you take in versus how much you think you take in. Also exercise at least 30 minutes per day 5 days a week. Portion size is important too because eating smaller portions to reduce the number of calories you eat each day will help you lose weight. Choosing foods with less fat and drinking water instead of sugary beverages is also key. Ask your doctor or a registered dietitian what other changes you can make.

Weekly on Mondays, November 1 – 22, 2022, there will be a one-hour weekly series on Dining with Diabetes, which is a cooking and nutrition education program on managing diabetes through healthier eating habits. On Tuesday, November 9th from 12:00p.m.—1:00p.m., we will be hosting our monthly in-person Lunch N’ Learn workshop on the topic of “Take Charge of Your Diabetes” for $5. The same workshop will be taught virtually on Tuesday, November 16th at 12 p.m. for free. Register for our virtual workshops on go.ncsu.edu/fcsregistration

Here is a recipe is from Diabetes Food Hub at https://www.diabetesfoodhub.org/all-recipes. For more information, follow us on a variety of social media sites: Facebook, Instagram, and YouTube @persongranvillefcs

Pumpkin Pie with Maple-Ginger Crust  – serves 8

1 ½ cup graham cracker crumbs

3 Tbsp maple syrup

1 tsp canola oil

1 egg white, lightly beaten

1 tsp finely minced crystallized ginger

1 tsp ground ginger

½ cup Splenda sugar blend

2 tsp ground cinnamon

¼ tsp ground cloves

¼ tsp salt

2 eggs

1 tsp vanilla extract

1 (15oz) can pumpkin puree

1 tsp corn starch

1 (12oz) can evaporated skim milk

Preheat oven to 425 degrees. Make the crust: in a bowl, combine the graham-cracker crumbs, maple syrup, oil, egg white, crystallized ginger, and 1/2 tsp of the ground ginger. Press into a 9-inch, nonstick pie pan, to form an even crust. Set aside. In a small bowl, mix together the Splenda, cinnamon, the other 1/2 tsp of ground ginger, cloves, and salt. In another bowl, beat the eggs and vanilla together. Add in the Splenda mixture and stir to combine. Add in the pumpkin and stir until the mixture is well blended. Dissolve the corn starch in about 2 to 3 Tbsp. of the evaporated milk. Add the corn starch mixture and the remaining evaporated milk to the pumpkin mixture, and mix until smooth. The mixture will be thin. Pour the pumpkin pie filling into the prepared crust. Place the pie on a baking sheet. Bake for 15 minutes at 425°F. Lower the heat to 350°F, and bake an additional 40 minutes, or until the filling is set when a knife inserted comes out clean. Remove the pie from the oven, and let cool for 2 hours before serving. Cut into 8 wedges.