Healthy Diabetes Recipes to Control Blood Glucose Levels

Love to eat but have to watch your blood sugar? The delicious Fruity Salad, Sweet Potato Bake and Garlic-Onion Bean Dip recipes below let you eat well while you watch your blood glucose levels.

Every year, 1 million Americans aged 20 years or older are diagnosed with diabetes, a disease characterized by high blood sugar levels. According to the National Institutes of Health, an additional 16 million people suffer from impaired glucose tolerance, or IGT, a condition in which the blood glucose levels are elevated, although not high enough to be classified as diabetes. With our typical high-sugar American diet, it's no surprise that incidences of diabetes and IGT are on the rise.

Fortunately, keeping your blood sugar levels in balance is often as simple as adjusting your eating habits. While foods high in simple sugars (e.g., candy, soda, peanut butter, canned soup) can increase your blood glucose, research shows that fiber-rich diets that include vegetables, whole grains and fruits can help control blood sugar levels in most people, and may prevent health complications (such as heart disease or kidney disease) in those who already have diabetes. It's also a good idea to take a nutritional supplement that contains, in particular, the vitamin C, as well as vitamins E and B-complex, and the mineral chromium, all of which are thought to help maintain blood glucose balance. And choosing dishes that are high in fiber can make a world of difference to your blood sugar levels.

The following side-dish recipes offer a delicious way to eat your way to good health:

Fruity Salad
Makes 4-6 servings

The fruit in this salad has natural sugar, but the fiber content of unpeeled fruit helps keep blood glucose levels in balance.

4 red apples (for example, McIntosh, Cortland or Ida Red)
2 Bartlett pears
1/2 pound red grapes
1/2 cup walnut pieces
1 cup vanilla yogurt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 tablespoon apple juice

1. Wash and core apples and pears; cut into one-inch chunks.
2. Wash grapes and cut in half.
3. Combine fruit and walnut pieces in a mixing bowl.
4. In a small bowl, mix cinnamon, nutmeg and apple juice with yogurt.
5. Pour yogurt mixture over fruit and nuts, stirring to coat evenly.
6. Chill before serving.

Sweet Potato Bake
Makes 3-4 servings

One medium sweet potato has 3.5 grams of fiber; one cup of raisins has 4 grams of fiber.

4 medium sweet potatoes
1 cup sun-dried raisins
2 tsp. butter
2 tbsp lemon juice
2 Tbsp. orange juice
1/2 teaspoon nutmeg

1. Preheat the oven to 350° F.
2. Spray a medium-sized baking dish with non-stick spray.
3. Peel and cut sweet potatoes into 1/4-inch slices.
4. Arrange layer of potatoes in the baking dish; then dot with butter and sprinkle with raisins.
5. Repeat Step 4 until all potatoes and raisins are used.
6. Blend orange juice, lemon juice and nutmeg; pour over potatoes and raisins.
7. Bake at 350° F for about 35 minutes, until the potatoes are tender when pierced with a fork.
8. Serve hot.

Garlic-Onion Bean Dip
Makes 6-8 servings

Scientific studies indicate that members of the onion family, such as garlic and scallions, help regulate blood sugar. This recipe's added perk: One cup of pinto beans has a whopping 12.2 grams of fiber.

2 cloves garlic, chopped
1 bunch scallions, chopped
One can (15-½ oz) pinto beans, rinsed and drained
4-½ tsp lemon juice
1/4 cup olive oil
1/4 tsp salt
Dash cayenne pepper

1. Saute garlic and onion in one teaspoon of olive oil.
2. Place beans, garlic and onion in a food processor.
3. Add remaining ingredients; process until well blended but not entirely smooth.
4. Serve with wheat crackers or assorted fresh vegetables.

Circuit Training – Benefits and Advantages

Circuit Training – Benefits and Advantages

Circuit training is an excellent way to simultaneously improve strength and endurance. Taking part in circuit training dramatically improves the fitness level of the individual.

Following are the advantages and benefits of circuit training -   

Circuit Training

1. The quick pace and constant changing nature of circuit training places a unique type of stress on the body, which differs from normal exercise activities, like weight training and aerobics.

2. The demands of circuit training tend to prepare the body in the very even, all-round manner. Circuit training is an exceptional forum of exercise which aid in the prevention of injury. circuit training is the best way to condition all body. Hence total fitness is developed.

3. Large number of players can be trained at same time.

4. Circuit training can be totally personalized. Whether a person is a beginner, or an elite athlete, training can be modified as per his/her fitness level.

5. Load can be increased gradually.

6. Fighting spirit can be inculcated e.g. if we take the time of the individual circuit, the other player gets the target to finish circuit in least time and this gives a room for improvement.

7. Circuit training is time efficient. No wasted time between sets. It gives maximum results in minimum time.

8. Circuit training can be done anywhere – at parks and playground areas, indoor stadiums, etc. thus it fulfils the desire for interesting environment.

9. Circuit training doesn't require expensive equipment.

10. Another advantage is that it's great fun to do in pairs or groups.

Health Education – Concept, Aim and Objectives

Concept of Health Education – Health education is one important activity that is commonly undertaken to promote health. It is the communication of information that enables people to make decisions about to follow those health-related activities at all stages of life which are conducive for proper health.

Health Education

It is concerned with communicating on those areas that are related to water supply, sanitation, community health, mental health, disease control, personal hygiene, disaster management cycle, reducing the risk of communicable disease and its transmission, proper nutrition, alcohol and drugs, accident and first aid etc.

The Aim of Health Education should be -

1. Help students to assimilate the body if knowledge appropriate to health education.
2. Expose students to a variety of activities and experience related to health education.
3. Help individuals develop a sound understanding of their total development and enable them to attain positive self-images.
4. Provide opportunities for students make personal decisions related to their intellectual, physical and emotional development.
5. Allow students to experience social relations that will encourage desirable behaviour, leadership and co-operation with others.

Objectives of Physical Education -

For Students -

1. A positive attitude towards physical fitness and good health.
2. A personal value system and satisfactory relationship with peers.
3. increased self-awareness and a positive self concept.
4. independence, interdependence, and a sense of responsibility.
5. An understanding of human sexuality.
6. An understanding of appropriate factual information and concepts.

For Patients and Public -

1. To increase public awareness that disease are significant public health problem.
2. To increase public awareness of symptoms and signs of disease.
3. To improve the knowledge and attitudes of patients about detection, treatment and control of disease.
4. To promote the family and community educational material essential for positive lifestyle habits.
5. To create public awareness about the ill=effects of alcohol, smoking and drugs, etc.

For Health professionals -

1. To increase knowledge, attitude and skills of all health professionals regarding sign, symptoms and management strategies for health hazards to improve disease control.
2. To encourage health professionals to treat patients carefully.
3. To develop resource and material for use of health professionals.
4. To promote research all over the world to curb health hazards.
5. To encourage continuing educational programmes on accurate information on diagnosis and treatment of diseases.