The month of November is National Diabetes Month. A frequently asked question is “How can I prevent diabetes?” Luckily, research has been done to help us better understand how we can help prevent this disease. Weight loss, diet changes and physical activity all play a role in preventing or delaying diabetes and the many complications that go along with it, including heart disease, stroke, kidney disease, blindness and other health problems. According to the Centers for Disease Control and Prevention, modest weight loss and regular physical activity can help prevent or delay type 2 diabetes.

It is estimated that 86 million Americans have pre-diabetes. Pre-diabetes occurs when blood sugar levels are higher than the normal range but not high enough to be diagnosed with type 2 diabetes. An exact cause for pre-diabetes has not yet been determined, but excess body fat, especially in the abdomen, and low amounts of physical activity are two key factors. To manage pre-diabetes, try to reduce your body weight by seven percent. It doesn't seem like a lot of weight, but it is a step in the right direction. Also, try to get at least 30 minutes of exercise five times a week.

Following a balanced diet and eating frequently throughout the day can help with weight loss and blood sugar control. Besides sweets, glucose comes from carbohydrates. It is important to understand that not all carbohydrates are bad! They play an important role in our health by providing us with energy. It’s all about managing the amount of carbohydrates that you eat.

 

Sesame encrusted responsible choice tuna steaks with Asian slaw

4 (4 - 5 ounce) Responsible Choice tuna steaks

Salt and pepper

2 tablespoons white sesame seeds

2 tablespoons black sesame seeds

1 tablespoon olive oil

1 tablespoon sesame oil

1 bag broccoli slaw

1 cup julienned carrots

1/4 cup thinly sliced red onion

1/2 cup thinly sliced red bell pepper

1/2 cup thinly sliced bok choy

1/2 cup snap peas, cut in half on the bias

1/4 cup julienned green onions

1/2 cup thinly sliced cucumber

1/3 cup your favorite Asian-style dressing, such as Teriyaki

Pickled ginger, as needed, to serve

Wasabi, as needed, to serve

Directions

Season the tuna steaks with salt and pepper. On a plate, sprinkle the sesame seeds. Press each tuna steak into the sesame seeds to coat.

Place a thick-bottomed frying pan, on medium-high heat, until very hot. Add the oils, and sear the tuna steaks for about 1 minute per side (medium rare), or until desired doneness is reached; remove tuna from the pan and chill until ready to serve.

In a large bowl, combine the broccoli slaw, carrots, red onion, bell pepper, bok choy, snap peas, green onions and cucumber; toss to combine. Slowly add enough dressing to lightly coat the slaw; season to taste with salt and pepper.

To serve, slice tuna steaks on the bias and plate on top of equal amounts of slaw. Serve with pickled ginger and wasabi, if desired.

220 Calories per serving

Amounts Per Serving: Total Fat: 11g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 15mg, Sodium: 1000mg, Total Carbohydrates: 17g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 13g,

Recipe Source: Chef Andrew from Hy-Vee Ankeny #1

 

-- Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at tshaffer@hy-vee.com .