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Find out if you’re at risk for diabetes with this easy test through Beaumont

An easy test and simple recipes can help navigate your way to better health

This article is sponsored by Beaumont.

Millions of Americans have diabetes without even realizing it. Host Tati Amare got a chance to talk to Erin Dolinski, a Beaumont Dietician, about the importance of proper nutrition, and with Dr. Michael Brennan, a Beaumont Endocrinologist, about the role hormones play in diabetes. Erin showed an easy way to create meals that are the proper portions and full of nutrition. Dr. Brennan explained how an Endocrinologist can help you with diabetes.

Take the quiz on beaumont.org/diabetes to find out if you are at high risk. And if you are, make an appointment with your doctor and discuss your options.

Check out these recipe:

TEX-MEX BENTO BOX

YIELDS: 1 bento box

INGREDIENTS:

• ½ cup no salt added, canned black beans, drained and rinsed

• 2 tablespoons low-fat shredded cheddar cheese

• 1 8-inch whole wheat tortilla

• 1 teaspoon olive oil

• ¼ cup avocado, diced

• 1 teaspoon lime juice

• ¼ cup cherry tomatoes, halved

• 2 strawberries sliced

• ¼ cup blueberries

INSTRUCTIONS:

• Drain and rinse the canned black beans. Combine the beans and cheese in a medium bowl. Place a tortilla on a microwavable plate. Spread the bean mixture over the tortilla. Fold the tortilla in half, pressing gently to flatten. Place the tortilla in the microwave on high for one minute until the cheese is melted or heat oil in a medium skillet over medium heat. Add quesadilla ad cook, turning once, until golden on both sides, 2 to 4 minutes total. Cut into wedges and pack in the large section of a bento-style lunch box or large container.

• Toss diced avocado with lime juice in a small bowl and pack in another section of the bento box or in a separate medium container.

• Pack strawberries and blueberries in the remaining section of the bento box or in a separate medium container.

NUTRITION FACTS: 1 bento box

445 calories, 18 grams total fat, 4 grams saturated fat, 56 grams total carbohydrates, 12 grams dietary fiber, 16 grams protein, 14 milligrams cholesterol, 0 grams added sugar, 509 milligrams sodium

Carbohydrate servings: 3.5 carb servings

RECIPE ADAPTED FROM:

EatingWell: http://www.eatingwell.com/recipe/266994/tex-mex-bento-box/

GINGERBREAD OVERNIGHT OATS

YIELDS: 1 jar/serving

INGREDIENTS:

• ½ cup old-fashioned rolled oats

• ½ cup skim milk

• 1 teaspoon molasses

• ¼ teaspoon ground cinnamon

• ¼ teaspoon ground cloves

• 1 tablespoon unsalted walnuts

• 2 teaspoons chia seeds

• ¼ teaspoon vanilla extract

• ¼ teaspoon ground ginger

• ¼ teaspoon ground nutmeg

INSTRUCTIONS:

• Add all the ingredients, expect the walnuts, to a small bowl and mix until well combined. Transfer the mixture to a jar or resealable container. Refrigerate overnight.

• Top oats with walnuts or unsalted nuts of choice just before enjoying.

NUTRITION FACTS: 1 serving

350 calories, 11 grams total fat, 1 grams saturated fat, 39 grams total carbohydrates, 8 grams dietary fiber, 22 grams protein, 0 milligrams cholesterol, 170 milligrams sodium

Carbohydrate servings: 2.5 carb servings

RECIPE ADAPTED FROM:

American Diabetes Association: https://www.diabetesfoodhub.org/recipes/gingerbread-overnight-oats.html

POWER SNACK MIX

YIELDS: 4 servings (1 serving = ½ cup)

INGREDIENTS:

• 1 cup multigrain cheerios or any unsweetened cereal of choice

• 3 tablespoons dark chocolate chips

• ¾ cup unsalted almonds

• 13⁄ cup dried cherries

INSTRUCTIONS:

• In a medium bowl, mix together all ingredients.

• Portion into ½ cup servings.

NUTRITION FACTS: ½ cup serving

248 calories, 15 grams total fat, 2 grams saturated fat, 25 grams total carbohydrates, 4.5 grams dietary fiber, 6 grams protein, 0 milligrams cholesterol, 30 milligrams sodium

Carbohydrate servings: 1.5 carb servings

RECIPE ADAPTED FROM:

American Diabetes Association: https://www.diabetesfoodhub.org/recipes/power-snack-mix.html


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