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Did you know November is National Diabetes Month? With the holidays approaching, now is a great time to discuss ways you can help prevent diabetes while still enjoying your favorite foods.

Tips for preventing diabetes: 

• Eat balanced meals using the Plate method: fill half of your plate with nonstarchy vegetables (broccoli, green beans, asparagus, lettuce, brussel sprouts etc..), a quarter of your place should be protein (fish, chicken, pork, beef, eggs, beans), and a quarter for be carbs (fruits, whole grains).



• Limit high sugar drinks like soda, juice, and sports drinks. Instead choose drinks such as plain water.

• Get regular physical activity, which can help your body use insulin, lower blood sugar, and lose extra weight. Include aerobic exercise (walking, biking, running), and resistance exercise (weightlifting, yoga, bodyweight exercise).

• Eat plenty of fiber rich foods like fruits, nonstarchy vegetables, beans, and whole grains.



• Moderation is key! There is still room in your diet for your favorite treats, but it is a good idea to limit your overall intake of these foods. A good way to do this is to make sure you have a balanced meal using the Plate method before enjoying one of your favorite treats. This way, you are full from a balanced meal and less likely to overindulge on your treats.

Source: https://www.centerwellhomehealth.com/articles/patient-articles/diabetes/5-tips-healthy-eating-holidays-with-diabetes/

Let's Get Movin'!

Benefits of bodyweight squats:

• Bodyweight squats work many different muscles at the same time including your quadriceps, hamstrings, glutes, and abdominal muscles.

• Bodyweight squats can improve strength, stability, and mobility which aids in daily tasks like walking, climbing stairs, carrying heavy loads, and bending. 

• Squats strengthen many different muscles which may help you move more comfortably and decrease risk of injury.

• Bodyweight squats require no equipment and can be done anywhere. Try adding them in while watching TV, waiting for your food to cook, or anytime you have a few free minutes.

Source: https://www.healthline.com/health/exercise-fitness/squats-benefits

Harvest of the Month: Brussel sprouts

Fun Facts: 

• Brussel sprouts may help protect against certain kinds of cancer, high blood pressure, high cholesterol, heart disease, and diabetes.

• When buying brussel sprouts, they should be firm, and the leaves should be packed tightly.

• When storing brussel sprouts, put them in an air-tight container or plastic bag and place in the refrigerator for up to a week. Avoid washing them until you are preparing them to eat.

Source: https://www.canr.msu.edu/uploads/resources/pdfs/brussels_sprouts_(hni53).pdf

Recipe Highlight: Easy Roasted Brussel Sprouts

Ingredients

• 1 lb. Brussels sprouts
• 1 Tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp garlic powder
• 1/4 tsp freshly cracked black pepper



Directions

1. Preheat the oven to 400ºF. Wash the Brussels sprouts and trim off any dry ends. Cut each Brussels sprout in half.
2. Place the cut Brussels sprouts on a parchment lined baking sheet. Drizzle with olive oil and sprinkle with salt, garlic powder, and pepper. Toss until the Brussels sprouts are well coated oil and seasoning. Turn each Brussels sprout so that it is cut side facing down.
3. Roast the Brussels sprouts in the oven for about 25 minutes, or until they are browned and caramelized on the edges. You can stir the Brussels sprouts at about 20 minutes to gauge the amount of browning on the bottom layer of the sprouts. No need to make sure they're all face down again for the final few minutes.
4. Taste one Brussels sprout and adjust the salt or pepper to your liking, then serve hot.

Source:  https://www.budgetbytes.com/easy-roasted-brussels-sprouts/

Kids Corner

Source: https://myplate-prod.azureedge.us/sites/default/files/2020-12/Bingo_508.pdf

SNAP provides monetary assistance to supplement the food budget of households that meet the financial and resource requirements.

Foods available under SNAP:

• Fruits and vegetables
• Meat, poultry, and fish
• Dairy products
• Breads and cereals
• Other foods such as snack foods and non-alcoholic beverages
• Seeds and plants, which produce food for the household to eat

For questions or assistance, call (336) 422-7758 or email fnsoutreach@secondharvestnwnc.org