November is Diabetes Awareness Month. Every day/month can be an opportunity to draw awareness to Diabetes, however, November is specifically set aside as a time to increase awareness. Which brings me to the question of the day: Do you know your numbers? This may seem like a simple question, however, the truth is that many people do not know their numbers. Here are a few reasons why that may be, and yes, we’ll get to the Easy Buttermilk Pancakes.
Know Your Numbers
- People don’t understand their numbers/lab work when it’s given to them.
- Their doctor has given them a diagnosis and all they hear is “wah wah wah wah wah wah”. Even though their doctor is trying to tell them their diagnosis they really don’t hear what they’re saying.
- Some doctors are not creating awareness if the levels fall within the prediabetes range. You’ve gone in to the doctor’s office for something else and they may not have time to address every issue.
Therefore the bottom line is know your numbers. Blood work should be a routine yearly check-in with yourself. It’s not meant to be a scare yourself moment. Keep in mind if you have family members with diabetes there is an increased risk of developing diabetes. Check out this clip from All Health TV where I explain knowing your numbers.
After you’ve checked your level you might ask yourself what’s next. If your levels have come back within a prediabetes, the key is starting to make lifestyle changes to improve your health. Regardless of what the blood work says these changes are beneficial for everyone. Sometimes a question asked is, “Can I prevent diabetes?” Check out my next clip from All Health TV to see the answer.
Prevention is Key!
Through diet and exercise we’re able to prevent type 2 diabetes by 58%. Pretty phenomenal impact on our numbers, so then why aren’t we doing it? Many times it’s often easier said than done. Changes take time and it’s definitely a process. With patience and consistency, you can make lifelong changes that will improve your health!
Exercise is literal medicine for you and it’s FREE! The hardest part is starting to exercise. My encouragement is to find movement that brings you joy. Running, yoga, and walking are my joyful movement. The recommendation is to get 150 minutes of physical activity every week. Ask yourself how you’ll start to incorporate more movement? Additionally, aim to identify what movement brings you joy!
Furthermore as it relates to food, we still need to ask ourselves what changes are needed to improve your health? Moreover, it’s important to know the path you’re on and what changes you need to make. Finally, if you’re looking to incorporate 1/2 your grains as whole grain, these Easy Buttermilk Pancakes are a must make.
All The Food Changes
- Aim to make 1/2 of your grains whole. Rolled oats in the morning, whole wheat pasta at lunch and white rice at dinner. 1/2 of the grains in that example are whole. Find w ays you can include whole grains vs refined grains. Try a new grain: quinoa, farro, buckwheat. Switch out a refined grain for a whole grain. The Easy Buttermilk Pancakes have 1/2 of the flour whole wheat and 1/2 white flour.
- Make 1/2 your plate non-starchy veggies. Use your dinner plate for all of your veggies and your salad plate for your grain and protein. Eat more veggies. Try a new veggie three different ways. Find the way you like to eat it. Here are a few to try: Sautéed Kale, Roasted Broccoli, Sugar Snap Peas, or Furikake Celery.
- FIBER. Fiber comes from plants and provides a lot of benefits beyond just helping us to go to the bathroom. Additionally fiber also helps lower cholesterol, lower blood pressure, stabilizes blood sugar levels, keeps you fuller longer, and can even help reduce the risk for certain cancers. Veggies, whole grains, beans, nuts and seeds. Aim to include more of these foods so you’re able to get your daily dose of fiber!
- Eliminate sugary beverages. Identify your sources of added sugar and then the amount you’re consuming. Reflect to see not only the beverages you’re including but also the foods that have have added sugar. 6 teaspoons/day of added sugar is equal to 24 grams. You might be surprised to see how much you’re actually consuming. Remember, aim to start cutting back.
9 out of 10 Americans aren’t eating their fruits and veggies. There are changes that we need to make in order to improve our health overall. These improvements in how we eat can also help with other chronic health conditions. What is the one thing you can change to improve how you feel? Start with one change, stay consistent, and then work on all the other changes. And if you were only here for a recipe, you’re in luck. Easy Buttermilk Pancakes.
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Easy Buttermilk Pancakes
Easy Buttermilk Pancakes. A secret ingredient you’ll never guess. They’re light, fluffy, and even half whole grain! Nutritious and delicious!
- Total Time: 20 minutes
- Yield: 12 1x
Ingredients
- 1 cup whole wheat flour
- 1 cup white flour
- 1 1/2 tablespoons sugar
- 1 1/4 teaspoon baking soda
- 1 1/4 teaspoon baking powder
- 3/4 teaspoon kosher salt
- 2 large eggs
- 1 3/4 cup buttermilk
- 1/2 cup seltzer water
- 1 teaspoon vanilla extract
- 1 1/2 tablespoons butter, melted
Instructions
- Whisk flour, sugar, baking powder, baking soda, and salt in a large bowl. Using a fork, beat eggs, buttermilk, seltzer water, vanilla and 1 1/2 Tbsp melted butter in a medium bowl to incorporate eggs.
- Add egg mixture to dry ingredients and whisk to combine (batter will be slightly lumpy).
- Heat a large griddle or nonstick skillet over medium; spray with non-stick cooking spray.
- Scoop – Working in batches, scoop 1/2-cupfuls of batter onto griddle; cook until bubbles form on the surface and pop and the underside is golden brown, 2 1/2–3 minutes. Flip and continue to cook until golden brown on the bottom, 2–2 1/2 minutes more.
- Transfer pancakes to plates or a platter.
Notes
*You can double this recipe easily – you’ll have the extra buttermilk and seltzer water, so why not? And they freeze beautifully!
*Serve with nut butter and a homemade chia jam if you please.
*And if you want to make smaller pancakes, use a 1/4 cup to measure the batter out. Side note – 1/4 cup batter makes a 15g carbohydrate serving. I measured oodles of these when I worked with patients with Type 1 diabetes and helped them learn to carb count. 1/2 cup = ~30g of carbs. Either way, the batter will make 8 larger pancakes, 16 smaller. You do you.
- Prep Time: 5
- Cook Time: 15
- Category: Breakfast
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That stack of pancakes