When you think of the holidays, things like food, family, and friends come to mind. And although we all deserve to fully enjoy this time of year, overindulging too much can lead to habits that follow you past the holiday season. Comfort food especially can be a slippery slope, and it’s something Americans often struggle with. But fear not, fellow foodies! In light of Thanksgiving and National Diabetes Awareness month, we’ve gathered delicious, well-balanced recipes that will leave everyone satisfied without busting the buttons on their pants!
Swap This for That on Thanksgiving
We found these amazing recipes on Olena Osipov’s healthy family recipe blog, ifoodreal. Try substituting these lighter but equally tasty dishes for the traditional high-calorie sides.
Canned cranberry sauce → 3 ingredient cranberry sauce
Green bean casserole → Garlic green beans
Mashed potatoes → Creamy cauliflower mash
Macaroni and cheese → Spaghetti squash mac and cheese
Sweet potato casserole → Mashed sweet potatoes
Potato salad → Cauliflower potato salad
Pumpkin pie → Guilt-free pumpkin bars
Add some fresh flavor to your side dishes with these spruced up veggie options:
- Parmesan mushroom appetizers
- Spinach dip
- Sauteed brussels sprouts with bacon and pecan
- Broccoli salad
- Zucchini fritters
- Beet salad
Why go “lighter” this holiday season? Other than the benefits it can have on your mood, energy, blood pressure, and waistline, consider doing it in honor of National Diabetes Awareness Month!
Did you know that more than 30 million Americans have diabetes, and an additional 84 million people in the U.S. are at high risk of developing type 2 diabetes?
Type 1 vs. Type 2
Type 1 is the most common form of diabetes in people under the age of 30 and makes up 10 percent of all cases. Type 1 occurs when beta cells, the cells that produce insulin in the pancreas, are damaged. Type 2 diabetes, or adult-onset diabetes, occurs when the pancreas doesn’t produce enough insulin or the insulin does not work properly. This type is found most often in people 40 years and older and makes up for 9 out of 10 cases of all diabetes.
There are few risk factors for Type 1 diabetes outside of family history and the presence of damaging immune system cells. However, there are many risk factors for developing Type 2 diabetes, some that we can control.
- Weight: Your cells become more resistant to insulin the more fatty tissue you have.
- Inactivity: The less active you are, the higher the risk.
- Age: As you get older, your risk increases.
- Ethnicity: For whatever reason, black, Hispanic, American Indian, and Asian American people are at higher risk.
- Polycystic ovary syndrome
- Family history
- High blood pressure
- Abnormal cholesterol and triglyceride levels
If you or a loved one have a medical emergency, diabetes-related or otherwise, we’re here to help. Our facility is open 24/7, 365, including holidays! Emergencies are never convenient, so we make sure our hours are!
This November, we’re thankful for our amazing community, and we wish you and your family a happy Thanksgiving!