Defy Diabetes … with Mindfulness

Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment, which can be developed through the practice of meditation.

Can mindfulness help reduce the risk of type 2 diabetes (T2D)? A number of research articles, like this one, show that those with higher “Mindfulness Scores” have lower risks of having T2D. But read beyond the title and into the thick of the paper. These authors correctly point out that this is a correlation only. Those who are more mindful ARE less likely to have T2D, but why is that?

It it just practicing mindfulness that reduces risk? Or is it something that mindfulness does for you, that allows you to reduce risk.

One possibility comes from the research literature: those who have higher Mindfulness Scores also tend to follow through on health regimens, diets to help control weight (80% of T2Ds are overweight or obese), and activity programs. In other words, mindfulness may be a key tool to can help patients follow through on the healthy lifestyle behaviors.

Based on this theory, the healthy lifestyle behaviors such as eating well, being active, and controlling stress actually reduce the risk of T2D. Greater mindfulness may just make those easier to follow through on. Think of it like one step on the path. Once you’re there, it helps you get closer to a healthy body and healthy mind.



A Spin on Tuna Fish Salad

Let’s stock our pantries for eating in the home success. A can of tuna fish is a helpful food to leave in your pantry for those days when you need a quick meal. Try this tuna salad recipe it contains yogurt and is quick and easy to make.

You’ll Need:

  • 1 can Tuna 
  • Plain yogurt
  • Salt
  • Pepper
  • Additional ingredients (see list below)


Empty the can of tuna into a small bowl.
Mix in just plain yogurt to bind the tuna.
Add additional ingredients to your liking.
Place over a salad or on a bagel or bread.

Ideas for additional ingredients:

Carrots, grated
Green or black olives, diced
Celery, diced
Cucumber, diced
Green or red pepper, diced
Dill pickle, diced
Hard boiled egg, chopped

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Defy Diabetes … by Knowing The Signs

Word Cloud – Diabetes

Let’s just put this into perspective: Diabetes is reported as the underlying cause of death on 79,535 death certificates, and 252,806 list it as a contributing cause. That makes it the 7th leading cause of death in the United States.

Do you have this disease? If you did how would you know if you did?

The symptoms are not obvious, and short of going to a physician and getting your blood tested for its glucose levels, it can be hard to tell. In this article, we’ll talk about the common symptoms you need to be aware of. Keep in mind, that most of these symptoms may seem perfectly benign, or may actually be symptoms of some other condition altogether.

The Blahs: Your body needs you to convert the food you eat into energy. After digestion happens and that fuel gets absorbed into your blood, glucose is suppose to get into your cells where they’ll use it  do its work. For diabetics, your body has trouble getting that energy into your cells, so you may feel more hungry and tired than usual.

Fluid Loss: On average, a person has to urinate between 4 and 7 times per day. But diabetics have higher levels of sugar in their blood, which affects the kidneys by making them produce more urine. So if you are diabetic, you may have to pee more often. This, in turn, has other downstream effects as well.

  • It can make you thirstier.
  • You can get dry mouth.
  • You can get drier, itchier skin.
  • You can get blurred vision, as the fluid loss can make your eyes change chap and lose their ability to focus.
Long Term Changes: If you have had high levels of blood glucose for a long time , both men and women can experience increased numbers of yeast infection, nerve damage that can cause sores to be slower to heal, and pain or numbness in your feet or legs.The bottom line is to notice when you perceive any of these signs, and then reach out to your doctor for advice.


Vegetable and Garbanzo Bean Couscous

Couscous is a featured grain in many regions of the Mediterranean. Enjoy this side dish as a complement to some grilled fish.

You’ll Need

  • 1 ¼ cups water or chicken broth
  • 2 Tablespoons butter
  • 1 cup couscous
  • Salt
  • Freshly ground pepper
  • 1 cup cooked garbanzo beans
  • 2 small zucchinis, thinly sliced


  • Bring the water to a boil.
  • Add the butter, couscous, salt and pepper, garbanzo beans and zucchini.
  • Stir.
  • Cover.
  • Remove it from the heat and allow to stand 5 minutes.
  • Stir with a fork to fluff up and season with salt and pepper to taste.


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Honey Pecan Pork Chops

Submitted by Jesse from Westinghouse. Thank you, Jesse! Got a recipe you’d like to share? Please email it to We’d like to share your favorites with our community.


  • 1 1/4 pounds boneless pork loin, pounded thin
  • 1/2 cup all- purpose flour for coating
  • salt and pepper to taste
  • 2 tablespoons butter
  • 1/4 cup honey
  • 1/4 cup chopped pecans


  • In a shallow dish, mix together flour, salt and pepper.
  • Dredge pork cutlets in the flour mixture.
  • In a large skillet, melt butter over medium-heat.
  • Add chops, and brown both sides.
  • Transfer to a warm plate.
  • Mix honey and pecans into the pan drippings.
  • Heat through, stirring constantly.
  • Pour sauce over cutlets.
  • Don’t overcook pork or sauce.


Defy Diabetes … with Movement

Activity Gear and Glucose Monitor
Glucose meter with result of sugar level, sport shoes, apple and accessories for fitness or sport, diabetes, healthy and active lifestyles

Research shows that physical activity has so many benefits for diabetics. It can boost their overall energy levels, improve heart health, and aid in blood sugar control!

Exercise benefits blood sugar management because muscles require more energy when they are active. This means they pull more glucose from the blood, which can stabilize the levels.

Strength training exercises are just as important for long term blood sugar control because muscle cells burn approximately three times as many calories as fat cells. If you have more muscle tone, you will use up more blood sugar.

This is important because chronically elevated blood sugars can lead to type 2 diabetes, and the long-term complications associated with poorly managed diabetes.



Love Matters When … You Give of Yourself

What’s Love Got To Do With It? During the month of February, we are going over all the reasons love actually DOES have something to do with your emotional, physical, and social health.

Young woman helping herself with blue umbrella design concept

Scientists have coined the term “the helpers high” to describe the endorphins released into the brain when one performs an altruistic act. In fact, when we give of ourselves, our physiology benefits in many important ways.

Altruistic acts of kindness are associated with lower blood pressure and cortisol, which is the major stress hormone in the body. It has also been shown to increase self-esteem and lessen depression. Even a small act of kindness helps create a happy heart (and a happy heart is a healthy heart)!

In our company, one year we gave everyone $100. I told them to find something to do with that $100 that would make a difference in someone’s life. The acts that were chosen by the employees were fantastic, and really helped out others around them in many ways. But I have to say that the difference it made for them was amazing as well.

The positive impact of giving extends to volunteering as well. Social scientists have studied volunteering activities and found that they’re associated with stronger community bonds, less social isolation, better self-esteem and an improved sense of purpose. This may be why volunteering is also associated with lowers rates of heart disease and depression, and an improved immune system.

I’m not sure anyone has studied what would happen if a person decided to give, but did so for purely selfish reasons. For example, what if a person decided that they wanted a healthier body and thought that doing good for others would get them there — the equivalent of someone wanting to be fit, and so going to the gym to plod on the treadmill even though  they didn’t like it at all.

Even without a research study, I believe you would not get the same effect at all. It is not the external act of giving that matters, but the internal expression of love and caring that is so powerful for our body, mind, and spirit.


Greek Lemon Soup

When someone is down with a cold, this is a great soup to make for them. But it’s also delicious as a side of starter to a meal too!

You Need :

  • 8 cups chicken broth
  • ¼ cup to ½ cup rice
  • 3 eggs
  • Juice from one lemon


  • Bring broth to a boil and then add ¼ to ½ cup rice.
  • Cook on simmer for 25 minutes.
  • In a separate bowl beat 3 eggs and mix in the lemon juice.
  • When broth is done simmering, add 1 cup of the broth to the beaten eggs and lemon juice mixture and mix.
  • Next add it all back into the pot cook for 4 minutes and then it is ready.


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