This year’s National Diabetes Month theme, “Small Steps, Big Difference” is a terrific suggestion about how to manage prediabetes, a serious condition that can lead to diabetes.
Here are some tips-
1. Take small steps. Making changes to your lifestyle and daily habits can be tough, but you do not have to change everything at once. Start small.
2. Move more. Limit time spent sitting and try to get at least 30 minutes of physical activity 5 days a week. Start slowly by breaking activity up throughout the day.
3. Choose healthier foods and drinks most of the time. Pick foods that are high in fiber and low in fat and sugar. Build a plate that includes a balance of vegetables, protein and carbohydrates. Drink water instead of sweetened drinks.
4. Lose weight, track it and keep it off. You may be able to prevent or delay diabetes by losing 5 to 7 percent of your starting weight.
5. Seek support from your doctor or health care provider. People are more successful at managing their prediabetes if they have regular contact and support from trusted health care professionals.
6. Stay up to date on vaccinations. The COVID-19 and flu vaccines are important for people who may be more likely to get very sick from COVID-19 or the flu, such as people with diabetes. Both vaccines are available at our DePaul Community Health Centers Clinics. Call 870-382-4878 to schedule an appointment.
Here is a filling and delicious simple soup to help you take small-steps toward diabetes prevention.
Curried Pumpkin Soup
½ pound fresh mushrooms, sliced
½ cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon ground nutmeg
fresh or frozen chives (optional)
Wash hands with soap and water. In a 4-quart (or larger) saucepan, saute the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the pumpkin, milk, honey, salt, pepper and nutmeg; heat through. Garnish with chives if desired. Refrigerate leftovers within 2 hours.
Notes: Broth can be canned or made using bouillon. For each cup of broth use 1 cup of very hot water and 1 teaspoon or 1 cube bouillon.
Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for the recipe.
Honey is not recommended for children under 1 year old.
Nutrition information: Makes 8 serving, ¾ cup each. Each serving provides 110 calories, 3.5 grams fat, 380 mg sodium, 15 grams carbohydrate, 5 grams protein.
National Diabetes Month information from niddk.nih.gov
Recipe from foodhero.org
