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Updated: Oct 31, 2022

Did you know that November is Diabetes Prevention Awareness Month? According to the CDC, approximately 1 in 10 Americans have Type 2 Diabetes.

Type 1 Diabetes, also known as prediabetes, is less common that Type 2 and many people don’t realize they have it or are at high-risk. While the risk of a shark attack is 1 in 11.5 million, the risk of developing prediabetes is 1 in 3 adults.

A blood test can let you know if you are pre-diabetic or diabetic so be sure to visit your doctor regularly. If you want to find out your risk for pre-diabetes, you can find more information here and take a 1-minute risk test.

The easiest way to prevent diabetes and prediabetes is to eat healthy and exercise. With the holidays somehow right around the corner again, many tend to struggle over the next few months with healthier eating choices and staying active.

If you’ve been snacking on Halloween candy and are looking to start fresh, why not start BEFORE the holiday season instead of AFTER? Many individuals will hold off on starting to make healthier choices until the holiday season is done. You can still enjoy delicious meals with healthier options throughout these colder months!

Check out some of these healthier fall recipes below:


· 2 teaspoons extra-virgin olive oil

· 2 leeks, white and light green parts only, cut into 1/4-inch rounds

· 1 tablespoon chopped fresh sage, or 1/4 teaspoon dried

· 2 14-ounce cans reduced-sodium chicken broth

· 2 cups water

· 1 15-ounce can cannellini beans, rinsed

· 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)


1. Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes.

2. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil.

3. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.



· 1 (2 1/2 to 3 pound) spaghetti squash, cut in half lengthwise and seeds removed

· 3 tablespoons water, divided

· 1 (5 ounce) package baby spinach

· 1 (10 ounce) package frozen artichoke hearts, thawed and chopped

· 4 ounces reduced-fat cream cheese, cubed and softened

· ½ cup grated Parmesan cheese, divided

· ¼ teaspoon salt

· ¼ teaspoon ground pepper

· Crushed red pepper & chopped fresh basil for garnish


1. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400 degrees F until tender, 40 to 50 minutes.)

2. Meanwhile, combine spinach and the remaining 1 tablespoon water in a large skillet over medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a large bowl.

3. Position rack in upper third of oven; preheat broiler.

4. Use a fork to scrape the squash from the shells into the bowl. Place the shells on a baking sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, salt and pepper into the squash mixture. Divide it between the squash shells and top with the remaining 1/4 cup Parmesan. Broil until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired.



· 2 ½ cups old-fashioned rolled oats

· 1 ½ cups whole milk

· 1 (15 ounce) can unseasoned pumpkin puree

· 2 large eggs

· ¼ cup pure maple syrup, plus more for serving

· 2 tablespoons melted coconut oil or vegetable oil

· 2 teaspoons pumpkin pie spice

· 1 teaspoon ground cinnamon

· 1 teaspoon baking powder

· 1 teaspoon vanilla extract

· ¼ teaspoon salt

· ½ cup chopped pecans

· Whole-milk plain strained (Greek-style) yogurt for serving


1. Preheat oven to 375°F. Lightly coat a 7-by-11-inch baking dish with cooking spray.

2. Combine oats, milk, pumpkin, eggs, maple syrup, oil, pumpkin pie spice, cinnamon, baking powder, vanilla and salt in a large bowl; mix well. Pour the mixture into the prepared baking dish; sprinkle with pecans.


Bake until golden on top and set, about 40 minutes. Serve with yogurt and/or maple syrup, if desired.


If you have Diabetes and are looking for a healthier, more active lifestyle, WellSpan Health will be offering Thriving in Your Diabetes Journey classes beginning on November 7th. This virtual, FREE four-week program will focus on topics such as medications, flexible eating plans, managing stress, and relapses. Register for the class here.

In partnership with Capital Blue Cross, WellSpan Health will also be offering FREE Virtual Holiday Wellness Workshops on November 16th and November 17th. The workshops will review discuss healthy habits for the holidays, including: improving your nutrition while enjoying your holiday favorites, how practicing gratitude can lead to better stress management, and how to get enough physical activity during this busy season. Register for the November 16th workshop here and the November 17th workshop here.


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