Copy
View this email in your browser  
 
Attention Community Members! The First Friday Newsletter belongs to YOU. Please send in your organization's upcoming events, newsworthy accolades, resources and more to be featured In each month's First Friday Newsletter. If you have questions or to submit your info please email: contact@inittogethersc.org

 

A monthly update complete with the latest news and resources brought to you by the Diabetes Action Council of South Carolina (DAC)

How Diet Alone Can Achieve Remission in Diabetes

Every year, roughly 1.4 million US adults are diagnosed with type 2 diabetes. But when doctors discuss treatment options with newly diagnosed patients, they often fail to include an intensive whole-food and predominately plant-based dietary intervention as a potential strategy to achieve remission without medications or procedures.  Read more here...
 



 

When you’re managing diabetes and prediabetes, your eating plan is a powerful tool.

But figuring out what to eat can feel like a hassle, right? Well, it doesn't have to because there are easy things you can do to add flavor to your daily routine—including healthy twists on your favorite foods.

One key to feeling your best lies in the food you eat. You can start by working with a registered dietitian nutritionist (RDN/RD) to make an eating plan that works for you. In it, be sure to include the foods you like—and don’t be afraid to try something new.

Most importantly, remember that eating well—and adding activity to your daily routine by moving more—are important ways you can manage diabetes. 

Peanut Butter, Cranberry, and Walnut Apple Slices

Simple and delicious can go hand-in-hand! You can always tailor this recipe to your liking by substituting a pear for the apple, your favorite nut butter for the peanut butter, and raisins or dried cherries for the cranberries. The most important thing is to stick to the portions listed below.

Ingredients
  • 2 med apples (cored and cut into 6 slices each)
  • 4 tbsp creamy peanut butter
  • 3 tbsp dried cranberries
  • 3 tbsp chopped walnuts
  • 2 tbsp unsweetened coconut flakes

Lay the 12 slices of apples on a flat surface. Spread each slice with 1 teaspoon of peanut butter.  In a small bowl, mix together the cranberries, walnuts, and coconut flakes.  Evenly sprinkle each apple with about 1 tablespoon of the cranberry mixture.


ENJOY... AND FIND MORE RECIPES HERE!
*recipe courtesy of The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough.

 

A Matter of Mindset

One unexpected culprit may be the things we tell ourselves about exercise before we even lace up our sneakers. Being active reduces your risk for heart disease, promotes lower blood pressure, contributes to weight loss, and can help keep your blood sugar in check—all important. But seeing exercise as something you need to do solely to meet long-term health goals can make you miss out on its other more immediate benefits, such as having fun (yes, really!) or feeling less stressed and more energetic.

Exercise is often recommended prescription-style, not suggested as a fun part of life. Reframing physical activity helps people view it as a friend, instead of an enemy, and embrace it when they do it, instead of feeling like they are suffering. Reframing exercise also helps shed light on its less-obvious benefits, such as feeling more focused and alert.

Define and redefine

We may also have a rigid idea of what counts as exercise. In a study by BMC Public Health, focus groups were conducted among women to find out how physical activity fit in with their daily goals and priorities. Many who were less active said they associated only certain types of exercise, such as sweaty gym workouts, with achieving fitness goals. Yet simply choosing an activity that you enjoy—whether it’s an advanced spin class or a walk at the mall—makes it far more likely that you’ll move more.

In terms of sticking with an exercise plan, it helps if you feel like you have some control over how exercise works toward your goals and how it would benefit you mentally, physically, socially or spiritually. The key is to look at exercise in terms of what it can do for you right now, not down the road. That shift in thinking could also reduce stress and increase positive emotions—things that we know promote health.

Ready to add some fun to your exercise plan? Here are five ways:

1. Redefine “exercise”

Exercise doesn’t have to be an hour-long run that leaves you sweaty and winded. Even 10 minutes per week of leisure activity such as gardening or dancing can lower your risk for early death from cardiovascular disease, among other conditions. The point is to find pleasure in the activity you’ve chosen.

2. Get Social

Enlisting a fitness buddy doesn’t just make you accountable—it ups the fun factor, too! Taking a class or working out in a group also multiplies the benefits of exercise. Many have programs geared to seniors, such as water aerobics, low-impact cardio workouts, and lightweight training. Another great option is to get your family together and start a team to take part in American Diabetes Association’s Step Out Walk to Stop Diabetes® or Tour de Cure®Find an event near you.

3. Make exercise an adventure

Learning something new can be an effective motivator for exercise. It can help you discover new activities you enjoy, stimulate your interest and reveal skills you may not even know you have (perhaps you’re an ace at fencing!). Predictable, repetitive experiences are also prime causes of boredom, so consider trying a dancing class, going kayaking, rock climbing, or kickboxing.

4. Add the fun factor

Experts often suggest choosing activities you enjoy. But what if you just don’t like working out? Try pairing exercise with something you already like doing. Lift light weights while watching your favorite cooking show or play Frisbee in the park while spending time with your kids or grandkids.

5. Turn up the tunes

Feeling blah about your workout? Turn on some music. Studies suggest that listening to music while exercising can help distract you from fatigue and discomfort, motivate you to work harder, and put you in a better mood.

Resources 

Subscribe to our DAC Flicks Channel on YouTube.
There you will find episodes of Wellness Wednesday, the "In It Together SC: Preventing Diabetes in South Carolina" docuseries, and more!

Copyright © 2022 Diabetes Action Council of South Carolina. All rights reserved.

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.