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Living Well in Yalobusha County

Halt Prediabetes With Five Diet Tips

I have had a great response to our new Walk a Weigh Program! We have one class that meets on Mondays at 3:45 p.m. in the Coffeeville High School auditorium and we had to add a second class that will meet at 5 p.m. on Tuesdays in the Life Center at the First Baptist Church in Coffeeville. I am looking forward to a great three months and can’t wait to see the changes that are made! 

We also have the Healthy You exercise classes, which are free and meet every Monday, Wednesday, and Friday from 9  until 9:45 a.m. Make sure that you wear cool, comfortable clothes, good walking shoes and bring some water to drink. The nurse will be here on Wednesday, January 11 at 8:45 a.m.  This is a free service for all Healthy You participants.  If you are a Healthy You exercise participant please try to attend so that we can continue to keep this service.

Our office  will be closed on Monday, January 16, in observance of Martin Luther King Jr. day.

A United Y.C. MHV meeting is scheduled Tuesday, January 17, at 9 a.m.   During this meeting we will be planning out our 2017 program year. All members are encouraged to come and bring ideas.

The 4-H FCS Club will meet on Thursday, January 19 at 4 p.m. We will be in the kitchen cooking up something good and youth ages 5-18 are invited to attend.  Parents and guardians are encouraged to stay during the meeting. To make sure I have enough supplies, please call me at 675-2730 to let me know your child will be attending.

The Crochet MHV Club will meet at the Extension office on Thursday, January 19. Membership dues for 2017 are being collected.  The dues are $6 per person. 

Also our Sewing for Service will meet on Monday, January 23, at 10 a.m. at the Extension Office. Participants will be starting a new sewing project, pillowcase dresses for Operation Christmas Child.  If you can sew and like to help others, this is the perfect group for you! 

Halt Prediabetes With 5 Diet Tips

If you are one of the 86 million Americans with prediabetes, your best chance to avoid developing type 2 diabetes is to boost your body’s insulin sensitivity. Predia-betes and type 2 diabetes happen when the body becomes unable to make enough insulin to deal with insulin resistance. Predia-betes and type 2 diabetes are really the same disorder. Type 2 diabetes simply indicates a greater loss of insulin making ability.

Among other things, losing weight, being physically active, and eating well can improve the way your body uses insulin. Here are five  diet tips to reverse insulin resistance and help you prevent or at least delay type 2 diabetes.

Trim portions: decreasing calorie intake usually leads to weight loss, which boosts insulin sensitivity. Simply preventing weight gain is a boon to health. Trade in your large plate for a small one and big portions for trimmer sizes.

Enjoy oats and barley: These two super grains have a health-boosting fiber called beta-glucan. One of its effects is to improve insulin sensitivity. Now and then swap out other grains for barley. Cook it in water spiked with sweet spices like cinnamon and clove, then top it with fruit and yogurt.

Add resistant starch: A type of fiber, resistant starch resists digestion and travels to the colon where it feeds the healthful bacteria. In the process, these good-for-you bacteria produce compounds that boost the body’s sensitivity to insulin. Some examples of foods with resistant starches are these:

• Uncooked oats (sprinkle muesli on yogurt and cottage cheese)

• Under-ripe bananas

• Beans and lentils

• Cold potatoes, pasta, and rice

Toast to your health, in moderation: Small amounts of wine and other alcohols boost insulin sensitivity. Don’t overdo it though: no more than one drink daily for women and two for men.

Trade unhealthful saturated fats for the healthful unsaturated kind: Skip the butter, bacon grease, lard, and coconut oil with all of their health-damaging saturated fats. Instead use heart-healthy and insulin-sensitizing liquid oils. Regularly include some nuts, seeds and fatty fish in your diet too.

Article Source: Commun-icating Food for Health

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