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Neighbors Growing Together | Dec 9, 2016

Diabetes prevention and prediabetes

By BY MICHELLE KUSTER, RD, LD Hy-Vee Registered Dietitian, Certified Intuitive Eating Counselor | Dec 01, 2016

During the month of November, Hy-Vee Registered Dietitians have been educating customers on diabetes, especially about prevention, since it is National Diabetes Month.

A frequently asked question is, “How can I prevent diabetes?” Luckily, research has been done to help us better understand how we can help prevent this disease. Diet changes and physical activity play a role in preventing or delaying diabetes and the many complications that go along with it, including heart disease, stroke, kidney disease, blindness and other health problems.

It is estimated that 86 million Americans have prediabetes. Prediabetes occurs when blood sugar levels are higher than the normal range but not high enough to be diagnosed with Type 2 diabetes. An exact cause for prediabetes has not yet been determined, but genetics and low amounts of physical activity are two key factors.

Know your family history and whether you are at risk. Also, try to get at least 30 minutes of exercise five times a week. You’ll be more likely to meet that recommendation if you participate in activity you enjoy, versus doing activities you detest just to get the time in.

Following a balanced diet and eating frequently throughout the day can help with blood sugar management. Besides sweets, glucose comes from carbohydrates. It is important to understand that carbohydrates are not bad. They play an important role in our health by providing us with energy.

Registered dietitians are great resources to help you develop a healthy eating plan, as well as make important lifestyle changes. Start or continue a healthy regimen with this easy Tuna and Bok Choy Packets recipe today.

Tuna and Bok Choy Packets

Serves four (three to four ounces fish and two pieces of bok choy).

Ingredients:

-1/4 cup horseradish mustard

-1/4 cup finely chopped parsley, divided

-2 tbsp water

-1/4 tsp. freshly ground pepper

-2 baby bok choy, trimmed and quartered lengthwise

-1 tbsp. extra-virgin olive oil

-1 to 1-1/4 pounds tuna, wild salmon, mahi-mahi or cod, skinned if desired, cut into four portions (see tip)

Instructions:

1. Preheat oven to 475 degrees.

2. Combine mustard, three tablespoons parsley, water and pepper in a small bowl. Toss bok choy, oil and two tablespoons of the mustard sauce in a large bowl.

3. Cut four 20-inch sheets of foil. Arrange two bok choy quarters in the center of each piece, top with a portion of fish and one tablespoon of the remaining sauce. Bring the short ends of foil together, fold over and pinch to seal. Pinch the side seams together to seal the packets and place on a large baking sheet.

4. Bake the packets until the fish is opaque in the center, about 15 minutes (depending on thickness). When opening a packet to check for doneness, be careful of the steam. Serve, sprinkled with the remaining 1 tablespoon parsley.

Nutrition Facts per serving: 201 calories, 7g fat, 1g saturated fat, 46mg cholesterol, 258mg sodium, 5g carbohydrates, 2g fiber, 2g sugars, 30g protein.

Daily values: 114 percent vitamin A, 63 percent vitamin C, 18 percent iron.

Recipe source: EatingWell, Inc.

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