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Hi friends! You may not know that one of my professional roles that I'm very passionate about is I'm a Lifestyle Coach for the CDC's Diabetes Prevention Program (aka DPP). Diabetes is personal for me as I have (1) a family history of the disease and (2) am Asian American -- both uncontrollable factors put me at a higher risk of developing the debilitating disease. So, in honor of November's National Diabetes Month, I wanted to give some insight into what we promote in the Diabetes Prevention Program and how you can better meal plan for Prediabetes if you have it. (Unsure if you have Prediabetes and/or are at risk of developing Type 2 Diabetes? Take this super short Prediabetes Risk Test here.)  What should I do if I'm Prediabetic?Well, don’t let the “pre” fool you. The CDC describes Prediabetes as a "serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as Diabetes." Prediabetes puts you at increased risk of developing Type 2 Diabetes, heart disease, and stroke. Think of Prediabetes as a fork in the road…
Can Prediabetes be cured?Without lifestyle changes most people with Prediabetes will develop Type 2 Diabetes within five to six years! But, Prediabetes is reversible with long-term lifestyle changes! If you can lose a modest amount of weight and get more regular physical activity in your life, your risk for Type 2 Diabetes goes down. (This what we do in the Diabetes Prevention Program. We work to help you make long-lasting healthy changes to reduce your risk of developing Type 2 Diabetes.) What does a Prediabetes meal plan look like?In the DPP's 2012 curriculum, one strategy they recommend to achieve healthier eating habits is by monitoring and reducing day-to-day fat intake. Why? Mainly because fat in the most calorie-dense macronutrient (compared to protein or carbohydrates) so less fat means less calories and in theory, means less weight! Now, this isn't all you need to know about nutrition -- eating lower fat -- but it is a solid way to simplify your approach to achieving your goal of preventing Type 2 Diabetes. So, when meal planning for Prediabetes, keep this in mind...
Here are some Prediabetes-friendly meal ideas for one week!  
Here's a breakdown of the lower-fat meals mentioned in this sample Prediabetes Meal Plan:
Let us know if you tried out this Prediabetes mean plan, or chose some different low-fat recipes to enjoy! Be sure to tag us @themealplanningmethod. lindsey
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Are you a sushi lover? We are borderline "sushi-aholics" in our household so when we got a bounty of salmon recently, I thought "What can we do differently with salmon besides just baking it?" My answer: a SALMON ROLL SUSHI BOWL, of course! If you're a fan of our previous Super Simple Sushi Bowl, you're going to love this spin on it. Keep scrolling for the recipe!  Is salmon healthy?Answers to these types of questions are never fully black and white -- because too much of any food is never the right way to approach a well-rounded, balanced diet -- but in short, YES, salmon is a healthy food you should enjoy! In fact, the 2015-2020 Dietary Guidelines for Americans encourages us to eat a greater variety of protein foods by choosing seafood twice a week, yet only 1 in 10 people are actually meeting this goal. Let's change this! Salmon in particular is a fatty fish and one of the best sources of the omega-3 fatty acid, DHA, which is essential for good brain health. (P.S. Salmon is low in mercury!)  SALMON ROLL SUSHI BOWLSERVING: 1 bowl INGREDIENTS:
**NOTE: Other add-ins to consider -- cucumber, avocado, or sesame seeds.  DIRECTIONS:
This Salmon Roll Sushi Bowl looks and tastes fancy, but is seriously easy enough to tackle during your busy week! Will you be adding it to your meal plan soon? Be sure to let us know how you like it in the comments below and tag us at @themealplanningmethod. Also, for more seafood information on buying, cooking, sustainability, and the latest research, I recommend checking out Seafood Nutrition Partnership! lindsey DISCLOSURE: Thank you to Oscar Mayer for allowing me to collaborate with them on this post. All opinions are my own. Hi friends! When you hear "Oscar Mayer," what do you think of? Hot dogs? Wieners? Do you want to sing "I wish I were an Oscar Mayer wienerrrrrr... that is what I truly wish to beeeee"? 🎶🌭 Well, it might surprise you to know that Oscar Mayer makes everything from franks (yes!) and kielbasa to bacon and deli meats too. So, the options are truly endless when it comes to meal planning with Oscar Mayer products. Keep scrolling to see just how we did this and WHY.  WHY CHOOSE OSCAR MAYER?Did you know that 2017, Oscar Mayer actually took out artificial preservatives, added nitrates and nitrites and by-products for a better dog across their whole product line?! You can see the claims right on their packaging!  WHAT'S THE BIG DEAL WITH NITRATES & NITRITES?Both nitrates and nitrites are popular preservatives for meat and often used to cure meats to prevent the bacteria that causes botulism to grow. This curing can lead to the formation of potentially cancer-causing (carcinogenic) chemicals. Yikes. Luckily, Oscar Mayer offers many high quality products that we can feel good about enjoying without also giving up the foods we love most! Just check out how we meal planned with a variety of these artificial preservative-free and no-added nitrate/nitrite Oscar Mayer goodies everyday for a whole week!  Here are our meal plan details...
Could you meal plan with Oscar Mayer everyday?! We sure had fun taking on the challenge! Be sure to look out for Oscar Mayer products in a store near you. And head on over to our IG (@themealplanningmethod) for some fun behind the scenes shots of us visiting the infamous Wienermobile in Nashville, TN! Happy meal planning friends! lindsey Pst! Like this Weekly Meal Planner? Grab your FREE printable here so you can start planning meals today! DISCLOSURE: Thank you to Oscar Mayer for allowing me to collaborate with them on this post. All opinions are my own.
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