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Living Well In Yalobusha County

High Fiber Foods Help With Diabetes

By Pamela Redwine

Crochet classes begin next week.  We still have a few more spots available call 675-2730 to register.  These will be beginner crochet classes. The classes will be held Thursday, April 4 and Thursday, April 11 from 1:30 p.m. until 3:30 p.m. The class is free, but you will need to  bring a roll of yarn and a crochet needle.
On Thursday, April 4 from noon to 1 p.m. Lynette McDougald will be live from University Florist showing us how to create Spring Garden Table-scapes. This is a free program, however, we do ask that you call to let us know you are attending.
We had a great time at the Ruffle Scarf Workshop on Wednesday, March 20.  If you were interested in this class but could not come during the day or the class was already full when you tried to register, then you have another chance!  
We will be offering a second Ruffle Scarf workshop on Thursday, April 11 at 6 p.m. The cost is $7 and is due when you register.   You will also need to choose a color yarn.  Choices include: turquoise, purple, blue, maroon, orange, black, brown or pink. You can view most of these colors at the Extension office if you come in to register.
The United Y.C. MHV Club is sewing shorts for Haiti. We will have a sewing day at the Extension Office on Wednesday, April 3, at 1 p.m.  You are welcome to come or you can help by sewing at home. You will need a yard of material, a spool of matching thread, and 1 roll of elastic.  You can contact the Extension office for the pattern. We will need the shorts to the Extension Office by Monday, April 8. We will turn them in at our Area Meeting on April 9.  Our goal is to complete at least 20 pairs of shorts.
The Healthy You Exercise Class meets on Monday, Wednesday, and Friday.  We will not meet Friday, March 29. If you haven’t joined us, you should. Wear cool clothes, comfortable shoes and bring some water to drink, because you are going to sweat!
The Extension Service will be closed on Friday, March 29 in observance of Good Friday.  I hope everyone has a safe and happy Easter.
Healing Foods for a Healthy Life: Part Two
Blood Sugar Controllers
According to the latest national diabetes statistics, 25.8 million children and adults in the United States have diabetes–and the rates are rising. How can food help keep blood sugar in a healthy range?  
The first rule of thumb is to fill up on fiber.  Plant foods like whole fruits, vegetables, grains, legumes, nuts, and seeds, all contain a good amount of fiber, which is the non-digestible part of plants. Fiber is fantastic for stabilizing blood sugar levels and helping smooth out our emotional peaks and valleys. High-fiber foods are also very satisfying – they help you feel full with few calories, which can help keep your waistline in check too.
Two large research studies found that participants who ate the most whole grains from breads, cereals, and pastas reduced their risk of diabetes by 40 percent over those who didn’t eat as many whole grain foods.
Cinnamon has been shown to help insulin act more efficiently in the body by increasing cells sensitivity to insulin. Although the research is mixed, there is some science behind cinnamon’s relationship to reducing blood sugar levels. So, how can you include cinnamon in your daily diet? You can sprinkle it on toast with almond butter, a skim milk café au lait, steel-cut oatmeal, yogurt, or fresh fruit. It also gives an exotic flavor to soups and chills.
Magnesium is an important mineral for metabolizing carbohydrates and regulating your blood sugar.  Foods that contain chlorophyll–think leafy greens like spinach, kale, collard greens, and Swiss chard–are chock-full of magnesium. In addition, legumes (i.e. peanuts, peas, and beans), nuts, seeds, and whole grains can help your body build up its magnesium stores.

Article Source: Communicating Food For Health Newsletter, April 2013

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