Live HealthSmart shares healthy tips for managing blood sugar, recipe for glazed meatloaf

UAB's Live HealthSmart Alabama program will be sharing recipes and healthy fact sheets with residents in the Black Belt, starting the week of Nov. 21.

This first installment includes information about managing blood sugar and a diabetes-friendly recipe for glazed meatloaf with mashed potatoes and roasted carrots.

HealthSmart Alabama says, "Health involves many factors the affect the community and its residents. At Live HealthSmart Alabama, we’re working to reduce obesity, high blood pressure, diabetes, and high cholesterol by making good health simple. Every other week, we’ll share tips on physical activity, good nutrition, and prevention and wellness. This week, we're focusing on prevention and wellness."

See the attached PDF for a full view of the fact sheet and recipe card.

Managing Your Blood Sugar

What is diabetes?

Diabetes is a condition where the body struggles to use glucose for energy. When carbohydrates and sugars are consumed, they are converted into glucose in the digestive system and enter the bloodstream. Insulin, a hormone produced by the pancreas, helps cells absorb glucose and lower blood sugar levels. In Type 1 diabetes, the pancreas produces no insulin, requiring individuals to take insulin shots. In Type 2 diabetes, insulin is less effective, causing glucose to accumulate in the blood. Managing diabetes involves medical guidance, a healthy diet, and an active lifestyle.

Who is at risk?

• Having a history of gestational diabetes

• Belonging to an ethnic group at risk for diabetes such as Native American,

African American, Hispanic, or Asian

• Being overweight

• Being age 45 years or older

• Having a family history of diabetes

LOW BLOOD SUGAR SYMPTOMS

• Sweating

• Hunger

• Irritability

• Dry Mouth

• Weakness

• Blurred Vision

• Sleepiness

• Lack of Coordination

• Trembling

HIGH BLOOD SUGAR SYMPTOMS

• Increased Thirst

• Headache

• Frequent Urination

Note: A diagnosis of high/low blood sugar must be confirmed with a medical

professional. A doctor should also evaluate any unusually low blood sugar readings.

DIABETES FRIENDLY RECIPE

Mini Glazed Meatloaves with Mashed Potatoes & Roasted Carrots

By: Alanis C. Stansberry

Ingredients

• 3 medium carrots

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• 1 egg

• ¾ lb lean ground beef

• 4 fl oz whole milk

• ½ medium yellow onion

• 1 medium yellow potato

• ½ tsp black pepper

• ½ tsp brown sugar

• 2 tsp butter, unsalted

• 1 tsp Dijon mustard

• 2 tsp extra virgin olive oil

• 1 ½ tbsp ketchup

• ¼ cup panko bread

crumbs

• 1 tsp salt (divided; ½

teaspoons)

1. Preheat the oven to 425°F.

2. Peel and mince onion; place in a medium bowl.

3. Add ground beef, egg, milk, breadcrumbs, salt (1/2 tsp) , and

pepper to the bowl with the onions. Mix until combined.

4. Place ketchup, Dijon, and brown sugar in a bowl; combine.

5. Divide meatloaf mixture between 6 muffin cups and top with

ketchup glaze. Place in the oven and bake for 20-25 minutes.

6. Meanwhile, wash, peel, and medium dice potato. Transfer to a

medium saucepan, cover with hot water, and bring to a boil.

Reduce heat to medium and cook until potatoes can be easily

pierced with a fork, 10-12 minutes.

7. Wash, trim, and peel carrots. Slice lengthwise into quarters.

Place on a baking sheet pan, drizzle with oil, and season with

salt and pepper. Place in the oven and bake until golden and

fork-tender, about 10-15 minutes.

8. When the potatoes are done, drain, and return to the pan.

9. Add milk, butter, and salt (1/2 tsp) to potatoes. Mash.

10. Serve and enjoy!

For more recipes, visit uab.edu/livehealthsmartal or follow on social media at @LiveHealthSmartAL