Health officials say more than 100,000 people in Hawaii have diabetes with tens of thousands going un-diagnosed. Diabetes can lead to blindness, amputations, heart attacks and stroke. But you can prevent it, if you know what to do.

Turkey and Avocado Wraps
From “Healthy Calendar Diabetic Cooking”

Avocados are a good source of potassium, a mineral that helps the body's fluids stay in balance.

1/2 avocado
3 Tbsp. plain fat-free yogurt
1/4 tsp. chili powder
2 cups chopped lettuce
2 small tomatoes, seeded and finely diced
2 Tbsp. fat-free Italian dressing
4 whole-wheat flour tortillas
12 oz. thinly sliced, smoked deli turkey
1 cucumber, thinly sliced

In a small bowl, mash avocado with a fork. Add yogurt and chili powder; mix well. In another bowl, toss lettuce and tomatoes with Italian dressing. To assemble wraps, spread each tortilla with 1 1/2 tablespoons avocado mixture. On avocado mixture, arrange 3 ounces turkey, one-fourth of lettuce and tomato mixture, and five cucumber slices. Fold in the left and right side of tortilla until edges are about 1 inch apart; roll from the top down. Repeat with remaining tortillas. Makes 4 servings.

Exchanges Per Serving:
3 Starch
1 Vegetable
2 Very Lean Meat
1 Fat

Per serving (1 wrap): Calories 380, protein 26 g., carbohydrates 48 g., total fat 9 g., saturated fat 2 g., cholesterol 30 mg., sodium 125 mg., fiber 5 g., Weight Watchers POINTS value: 8.

Show Time Mix
From “Diabetic Cooking for Seniors”

6 cups plain air-popped popcorn
1/2 cup dry roasted soynuts or peanuts
2 cups Corn Chex cereal
1 oz. pretzel sticks
1 tsp. Old Bay seasoning
1 tsp. onion powder
1 1/2 tsp. chili powder (optional)

Mix popcorn, nuts, cereal and pretzels in a large bowl. Spray lightly with nonstick cooking spray; sprinkle with Old Bay seasoning and onion powder. Store in tightly covered container. Makes 6 servings.

Exchanges Per Serving:
1 1/2 Starch
1/2 Fat

Per serving: Calories 150, protein 8 g., carbohydrates 23 g., total fat 3 g., saturated fat 0 g., cholesterol 0 mg., sodium 358 mg., fiber 4 g., Weight Watchers POINTS value: 2.

Health Tips for Prevention of Diabetes:

• Maintain a healthy weight or lose weight if you are overweight. Losing just ten percent of your total body weight can significantly reduce your health risks for high blood pressure, heart disease and diabetes.
• Keep your blood pressure under control. Normal blood pressure is 130/85. Optimal blood pressure is 120/80.
• The major challenge facing many individuals today is how to eat healthful meals and take care of themselves and their families when there is simply not enough time. Healthful choices are key to the prevention of chronic illness and disease, such as diabetes.
• Keep your pantry stocked with healthy basics like dried or canned beans, old-fashioned oats, brown rice, olive or canola oil, whole grain cereals, vinegars and seasonings/spices.
• Keep the refrigerator stocked with plenty of fresh fruits and vegetables of all colors.
• Clean and prep your produce over the weekend so you have healthy snacks ready to go during the week.
• Pre-portion snacks to ensure appropriate serving size is consumed.
• Pack something bright orange or green in your lunch box. Brightly colored fruits and vegetables are loaded with nutrients and antioxidants, fiber and are virtually fat-free.
• Studies show that people with diabetes may benefit from eating more foods rich in monounsaturated fats such as avocados, olive oil, canola oil and some nuts.
• Research has demonstrated that Type 2 Diabetes can be delayed or prevented by regular exercise and healthy meal planning.
• Make important, small changes each day.

Related Link:

• http://diabetes.org

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