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Attention DAC 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: southcarolinadac@gmail.com

 

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



 

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. 

This perfect weeknight meal features Lemon Chicken with Rosemary and Garlic. Fill half your plate with a double serving of Collard Greens with Yellow Squash and complete your plate with half of a roasted sweet potato topped with a little bit of butter.

Lean Protein: Chicken
Nonstarchy Vegetables: Collards, yellow squash
Carbohydrate foods: sweet potato

 

Ingredients

 
FOR THE CHICKEN:
• juice and zest of 1 lemon
• 2 cloves garlic (minced)
• 2 tbsp white wine
• 2 tsp corn starch
• 1 1/4 lbs chicken tenderloins
• 1/4 tsp salt
• 1/8 tsp black pepper
• 2 tbsp olive oil
• 2 tbsp fresh rosemary (or 2 tsp if using dried rosemary)

In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.

Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.

Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

FOR THE COLLARDS AND YELLOW SQUASH:
1 bunch (about 8 oz) collard greens (washed and dried)
2 tbsp olive oil
2 slices turkey bacon
2 cloves garlic 
(minced)
1 medium yellow squash (cut into half moons)
1 cup low sodium vegetable broth
1/8 tsp black pepper


Remove the woody stems that run down the center of the collard leaves. Neatly pile several leaves and tightly roll them up, then slice into ribbons. Repeat for the remaining collard greens.

Heat 1 tablespoon of the olive oil in a medium sauté pan over medium heat. When the oil is shimmering, add the turkey bacon and cook until golden brown, 3 minutes on each side. Remove the bacon and set aside to slightly cool. Dice the bacon once cool.

Heat the remaining 1 tablespoon of olive oil in the same sauté pan over medium heat. When the oil is shimmering, add the garlic and cook until fragrant, 30 seconds. Add the collard greens and squash and cook until the collards have wilted and the squash begins to soften, about 5 minutes. Add the vegetable broth and bring the mixture to a boil. Lower the heat and simmer, covered, until the vegetables are cooked through, 10 minutes.

Add the black pepper, and cooked turkey bacon and toss to combine.

ENJOY!!

Water Aerobics.  Because the water supports you, you can do moves in water that you couldn't do on land. Like any exercise, water exercise helps lower blood sugar levels. It also contributes to positive changes in body composition, blood pressure, and cholesterol. You can also do upper-body water exercises.
Yoga.  Exercising the muscles – Like other forms of exercise, yoga increases glucose uptake by muscular cells, which in turn, helps to lower blood sugar levels, improve circulation and reduce the risk of cardiovascular disease.

If you are interested in participating and learning more, please complete the short survey here: https://forms.gle/jRmM4pj4K9Zvr3PS9. For more information contact Nicky King at KINGNT@dhec.sc.gov


COVID-19 Booster Shot

On March 29, 2022, the CDC updated booster dose guidance to expand eligibility for some people to get a second vaccine booster. Adults age 50 and older and some immunocompromised individuals are now eligible to get a second Pfizer or Moderna booster dose at least 4 months after their first booster (whether they received a Pfizer, Moderna, or Johnson & Johnson booster). Older adults—especially those with underlying medical conditions—and people with compromised immune systems are at higher risk of severe health impacts if infected by COVID-19, and are therefore among those most likely to benefit from the additional protection of a second booster shot.

Booster Toolkit
Resources 

Be sure to 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!

 
CLICK HERE TO SUBSCRIBE
 

 

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