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Diabetes: How to Know if You Are at Risk

As we get older our bodies are more susceptible to diseases that have the ability to change our everyday lifestyle, like diabetes. Once you have been diagnosed with diabetes your body’s ability to produce and regulate sugar levels is compromised. If you eat unhealthy, are overweight and lack exercise in your every day routine you may be at risk for developing diabetes. It is important to always eat healthy and exercise, but it becomes more important as we get older because our bodies become less resistant to disease. Here are a few tips on how you can stop diabetes before it hits:

Eliminate or cut back on sugary or sweetened beverages, like soda and juices. Drinking plenty of water every day will help to cleanse your body, hydrate you and help your digestive system to wash away unwanted toxins, so make the healthy choice! Soda and juice add unwanted calories to your diet and they can lead to extra weight and spiked blood sugar levels, which then forces the body to work extra hard to produce insulin.

Improve your snacks and meals by building your diet around vegetables, fruits and low-fat meats. Stay away from processed carbs and high fat foods like pasta and french fries. Also, watch your portions. Whole grains are best, but substituting a whole plate of wheat pasta or brown rice with a small potato or an ear of corn will be much more beneficial. And of course, add some exercise that will increase your heart rate to your daily routine at least 3 times a week.

If you have been diagnosed with pre-diabetes, this is the time to get your butt in gear and act as quickly as possible to prevent full-blown type 2 diabetes. This is the time to start changing your eating habits, to lose weight and to start exercising. In 2002, a large government sponsored study called the Diabetes Prevention Program showed that people with pre-diabetes who exercised and lost weight reduced their risk of developing diabetes by about 58%. Once you have been diagnosed with diabetes the goal is to control it, so take control today!

Here’s a great, healthy recipe to try. If you aren’t a fan of pork chops, you can also substitute with skinless, boneless chicken, turkey parts or fish, and bake for just 20 minutes.


Cornflake and Herb Crusted Pork Chops (Serves 6)


6 lean center-cut pork chops, ½ in thick 1 egg white 1 cup evaporated skim milk ¾ cup cornflake crumbs ¼ cup fine dry bread crumbs 4 teaspoons paprika 2 teaspoons oregano ¾ teaspoon chili powder ½ teaspoon garlic powder ½ teaspoon black pepper 1/8 teaspoon cayenne pepper 1/8 teaspoon dry mustard ½ teaspoon salt Nonstick cooking spray Lemon wedges, optional garnish

Directions:  Preheat oven to 375 degrees. Trim fat from pork chops in milk mixture and let stand for 5 minutes, turning once.

Meanwhile, mix cornflake crumbs, bread crumbs, spices and salt. Use nonstick cooking spray on 13-by-9-inch baking pan. Remove chops from milk mixture and coat thoroughly with crumb mixture. Place pork chops in pan and bake in oven for 20 minutes. Turn chops and bake for added 15 minutes or until no pink remains.

Each serving (one chop) provides about 216 calories, 8 grams total fat, 3 grams saturated fat, 10 grams carbohydrates, 25 grams protein, 1 gram total fiber, 346 milligrams sodium and 62 milligrams cholesterol.

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