Your Health
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Diabetes Dish With The Dietitian by Megan Callahan, Hy-Vee Corporate Dietitian November is National Diabetes Month. Diabetes is a disease that is well known, but not often well understood. Many people assume that the nutritional management of diabetes involves just limiting sugar, but this is not the case. A variety of nutrients impact the health of a person with diabetes. Though an individual with diabetes must monitor multiple nutrients, nutritional management of diabetes does not have to be hard. The first nutrient that a person diagnosed with diabetes should understand is carbohydrates. All carbohydrates, whether complex (chains of sugars connected to each other) or simple (individual sugars), will impact blood sugar. Complex carbohydrates take longer to digest, and thus have a blunted impact on blood sugar levels when compared to simple sugars. Fiber-containing carbohydrates are the slowest to digest, and choosing high-fiber sources of carbohydrate is crucial to keep blood sugar under control. It is not necessary for individuals with diabetes to eliminate carbohydrates; rather, they should focus on consuming high-fiber carbohydrates and avoid consuming large amounts at any one time. Monitoring fat intake is another important component of diabetes management. Individuals with
diabetes are at an increased risk of heart disease, and following a hearthealthy diet is essential. Increasing intake of unsaturated fats — such as those found in nuts, seeds and seafood — while simultaneously limiting saturated fats — such as those found in processed foods and animal products — will help promote heart health. High-fiber foods, in addition to helping control blood sugar, also help control cholesterol levels, simultaneously promoting both heart and diabetes health. Finally, decreasing sodium intake is also important to help control blood pressure and support heart health. Despite all of these guidelines, meal planning for individuals with diabetes does not have to be complicated. Half of the meal or plate should be filled with non-starchy vegetables (any vegetable besides corn, peas, potatoes and winter squash). Vegetables provide fiber with minimal carbohydrates or calories, helping to stay full with little to no impact on blood sugar. A quarter of the plate should be a high-fiber carbohydrate. Included in the carbohydrate section are potatoes, corn, peas or winter squash, grains such as pastas, rice or breads, and fruits. The remaining quarter of the plate should be a lean protein. Chicken, fish, turkey or lean cuts of beef or pork would go here, as well as non-meat protein sources such as cheese, tofu, nuts or seeds.
Health Department Offers COVID-19 Testing The Jackson County Health Department will offer COVID-19 testing at the following sites the week of November 23rd—25th: : Monday, November 23, 2020: City of Lee’s Summit, 616 NE Douglas St., Lee’s Summit 64081 This is a drive-thru clinic. Register: https:// form.jotform.com/202933414559155 Tuesday, November 24, 2020: The View Community Center, 13500 Byars Road, Grandview This will be a walk-in clinic. Limited individuals will be allowed in the facility at one time due to social distancing protocol. Clients may be required to wait outdoors under covering. Please dress appropriately. Register: https:// form.jotform.com/203095492043149
Wednesday, November 25, 2020: Vesper Hall, 400 NW Vesper ST, Blue Springs This will be a walk-in clinic. Limited individuals will be allowed in the facility at one time due to social distancing protocol. Clients may be required to wait outdoors under covering. Please dress appropriately. Register: https:// form.jotform.com/202946069499168 Please note: results will be delayed due to the Thanksgiving holiday. Pre-registration is not required but highly encouraged. Due to increased demand, openings for walk-ins are not guaranteed.
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Following this basic guideline of half vegetables, quarter carbohydrate, and quarter lean protein, helps make meal planning straightforward for anyone, diabetes or not. Making dietary changes to help control diabetes does not have to mean giving up favorite foods. Most all foods can be consumed in appropriate amounts. Many recipes can also be modified to decrease carbohydrate intake or improve the fat or sodium content. Try out our low-carb Crustless Slab Quiche recipe to go alongside your favorite pastry at your next Sunday brunch!
The information is not intended as medical advice. Please consult a medical professional for individual advice. Megan Callahan is one of your HyVee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
Crustless Slab Quiche Serves 8 All you need: 6 oz thinly sliced pancetta 8 Hy-Vee large eggs 2 cups Hy-Vee half-and-half 1¼ cups Hy-Vee 2% reduced-fat milk ½ tsp ground white pepper ¼ tsp Hy-Vee salt ¼ tsp Hy-Vee stone ground Dijon mustard 2½ cups Hy-Vee shredded Italian blend or mozzarella cheese 2 tbsp Hy-Vee all-purpose flour 2 cups fresh baby spinach, loosely packed and divided 1/3 cup chopped fresh basil, loosely packed 1 cup halved grape tomatoes All you do: Preheat oven to 325 degrees. Spray a 12x10x1-inch sheet pan or 13x9x2-inch baking dish with nonstick spray; set aside. Cook pancetta in a large skillet over medium heat until crisp. Coarsely chop half the pancetta; set remaining pancetta aside. Whisk together eggs, half-and-half, milk, pepper, salt and mustard in a large bowl. Combine cheese and flour in a medium bowl; toss until flour coats cheese. Add cheese mixture, chopped pancetta, 1 cup spinach and basil to egg mixture; combine well. Pour egg mixture into prepared pan. Tear reserved pancetta into large pieces. Top quiche with remaining spinach, pancetta and tomatoes. Bake 30 to 40 minutes or until a knife inserted near center comes out clean (160 degrees). Let stand 10 minutes before serving.
Recipe source: www.hy-vee.com
