| durhamregion.com | This Week | Thursday, November 3, 2022 | 30 Adorn your Home with Quality Windows and Doors 119 Consumers Drive, Whitby AdornHome.ca Made in Our Whitby Factory! • Window • Doors • Custom Glass Call us Today! 905-665-9565 WE'RE BACK AND WE'VE MISSED YOU! Whitby Courthouse Theatre is ready to open its doors and bring Durham Region incredible theatre, once again! Time to come back and see amazing shows at WCT! Support your community arts and make a difference! whitbytheatre whitbytheatre.ca November is Diabetes Awareness Month, and an opportunity for us to bring attention to how we can reduce our risk and best manage this disease. In Canada, 11.7 million people are living with diabetes or prediabetes. Diabetes is a condition that affects the body's ability to produce or use insulin, which effects how we store food for energy. While diabetes is a complex condition that is affected by many things, there is one known factor that can help make the condition more manageable -- balanced eating. We know that enjoying a balanced diet can help manage blood sugars and glucose levels, but knowing where and how to start can be the most difficult part. As your Durham Region registered dietitian, we can work together to help find the balance of nutrients that will work best for you! Here are some tips to get you started: • Prepare your meals and snacks ahead of time -- Meal prepping can be overwhelming, especially if you're new to planning what you are going to eat. Not only will planning your meals provide some control over your blood sugar levels, it's also a great way to spend less time in the kitchen and at the grocery store. By planning your meals and making them in advance, you might be less likely to reach for foods that make managing your blood sugars difficult. If you are feeling overwhelmed or having difficulties with this task, speak with a dietitian about developing a meal-snack pattern that works for you. • Choose a variety of foods rich in nutrients -- Choosing nutrient-dense foods means enjoying a diet that is higher in things like fibre, vitamins, minerals and other nutrients. Look for variety when choosing foods: include foods such as fruits and vegetables, whole grains, beans and legumes, dairy products, eggs, meat and fish. When possible, choose foods that are minimally processed as they are more likely to be higher in vitamins, minerals and fibre and lower in sodium, added sugar and added saturated and trans fats than highly processed foods. • Satisfy your sweet tooth with whole fruit plus protein -- For people living with diabetes, monitoring blood sugar levels is top of mind. While there are devices, such as blood sugar meters and glucose monitors, which can help with managing diabetes, thinking about sugar consumption can be valuable too. Next time you're looking for something sweet, try opting for naturally sweet foods like whole fruits. Whole fruits typically contain fibre, which will help to reduce how quickly the sugar is absorbed into your bloodstream. Combine your fruit with a protein source to give you an added nutrient boost, which will help to satisfy hunger. PEAR WALNUT SALAD RECIPE INGREDIENTS: • 1 shallot, minced • ¼ cup PC® Splendido white condiment with balsamic vinegar of Modena • 2 tbsp PC® Blue Menu® omega oil • ½ tsp honey • ¼ tsp freshly ground black pepper • 1/8 tsp salt • 1 pkg PC® Organics baby arugula • 1 Bosc pear, thinly sliced • ¼ cup toasted walnuts, coarsely chopped • ¼ cup PC® Blue Menu® soft unripened goat's milk cheese, crumbled INSTRUCTIONS: 1. In small bowl, whisk together shallot, balsamic condiment, oil, honey, pepper and salt. 2. Place arugula, pear and half of walnuts in large bowl. Drizzle with dressing; toss to coat. Top with goat cheese and remaining walnuts. Jessica Corner is a registered dietitian at Loblaws in Bowmanville. She assists clients by encouraging balanced eating habits with gentle nutrition practices. She is a nondiet-based dietitian who advocates for freedom from food restriction. Contact her at jessica.corner@loblaw.ca or 905-442-8727. DIETITIAN WITH DIABETES AWARENESS MONTH TIPS Dietitian Jessica Corner provided this recipe for Pear Walnut Salad, advising that "combining your fruit with a protein source will give you an added nutrient boost, which will help to satisfy hunger." President's Choice photo OPINION JESSICA CORNER SAYS 'A BALANCED DIET CAN HELP MANAGE BLOOD SUGARS AND GLUCOSE LEVELS' JESSICA CORNERColumn