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Tips on Healthy Holiday Eating

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It seems like just as soon as those holiday carols start playing in elevators, our weight starts climbing up and up.

You know it’s coming. Everywhere you turn, there are sweets and treats and indulgences: next to the checkout register, in the break-room and on desks at work, and on every end table and counter-top at every home you visit.

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When you’re not having something waved under your nose, you’re rushing around with the shopping and errands and preparations, probably not taking the time you need to get a proper meal.

But then during the holiday season, big, abundant, sit-down dinners are likely to make their way into the schedule of even the most harried and hurried among us.

With all that to contend with, many people find the temptations too much to bear, and simply give up on healthy eating altogether during the holidays. But don’t surrender! If you recognize going in that these challenges will be there, and arm yourself accordingly, it needn’t be the fight of your life just getting through to January.

A defensive attitude

Perhaps the most important attitude adjustment is to be sure that you’re thinking of yourself not as a person who is trying to lose weight or even someone trying to avoid junk.

If you’re trying to eat better and get healthy, then think of yourself as a person who eats well and makes healthy choices. Successful people do what successful people do. When you walk in to work first think in the morning and you’re faced with a plate of frosted candy-cane cookies, just recognize that healthy-eating people such as yourself just don’t eat that sort of thing for breakfast. Smile, nod, and keep walking.

It also helps to be forearmed with a few defensive thoughts to call up in case someone brings that plate of cookies right over to you. Think of what motivates you to be eating better and getting healthy to begin with. We have our patients write these out on index cards and keep their top motivations with them for quick reference in moments of temptation.

And if someone is particularly insistent about trying to ply you with sweets or goodies, be ready with a polite way to decline. You might want to try a few out in advance, just so you’re ready and skilled with the “no, thank you,” defense.

But don’t say, “I’m dieting.” That’s only going to invoke sympathy and good-natured encouragement to live a little. Remember that you’re trying to eat better because you want to live a little longer.

Avoidance strategies

When you’re faced with that big sit-down meal at Grandma’s, plan in advance to NOT get so full that you’re uncomfortable. Sure, the food is delicious and evokes all sorts of wonderful nostalgia, but you don’t need to overeat to enjoy the memories. Chew slowly, savor each bite, really appreciate those special dishes. It’s a much better way to enjoy them than doing the stuff-and-suffer.

And start by taking small servings to begin with. Many of us were raised to “clean our plates,” and we feel obligated to finish whatever is served, whether or not Mom is watching. But if you’re full, stop. That mountain of mashed potatoes isn’t Mr. Everest, and you don’t have to eat it just “because it’s there.”

And ask for small servings or serve yourself in small portions to start with. If you’re truly still hungry, you can go back for more. That way, you won’t be jam packed with something that was just filler, leaving room for seconds of the really delectable dishes.

Another trick to help slow the overeating at holiday parties is to try for buffet serving rather than putting all the food on the dining table.

We actually recommend this to patients year round, so that when they’re at home, they fill the plates from the stove and bring them to the table. That’s because repeated studies have shown that if the food is within arm’s reach, we’ll eat it. But if we’ve got to go and get it, we are less likely to have more.

Even a more formal meal can include service from a buffet away from the main table. And if you’re a guest, no matter how your host has arranged to serve, after you’ve finished eating a plate, give it a moment to settle in before going for more.

It takes about 30 minutes for the hormones that signal satiety to get the message from the stomach to the brain. Don’t keep packing just because your brain doesn’t know your tummy is done.

The at “arm’s-reach” defense is useful for snacks, as well. Look for a seat further away from the bowl of chips and don’t stand next to the tray of hors d’oeuvres when you’re chatting at the office party.

If you’re somewhere that you might feel uneasy, consider wearing something with pockets so you can comfortably stand with your hands idle. Many people munch at parties just to be doing something, especially if they feel uneasy in conversation.

Road rules

And finally, there are a few other simple defenses you can employ that will serve you equally well at a holiday party or if you hit the drive through in the midst of your shopping:

Hold the sauce 

You can knock 100 calories or more off most sandwiches or salads-not to mention that pile of potatoes-by skipping the special sauce, dressing, or gravy.

Skip the soda 

A wide array of sodas on the buffet table may look hospitable, but regular soda will add hundreds of calories to a meal. A nice glass of ice water goes beautifully with any holiday meal; unsweetened ice tea or diet sodas are a decent second choice.

Don’t supersize 

Stick to reasonable-sized portions. Holidays are a great time for appreciating the abundance in our lives, but we can do that without upgrading to the supersize meal, either in the drive-through or at Grandma’s holiday buffet!

Remind yourself that you don’t have to eat everything you’re served, that you can take small servings and have more later, and that it’s okay to say no, even if more is offered. Holiday dining should be a pleasure, not an annual experience in extreme eating.

Type 2 Diabetes – Exercise and Diabetes!

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A major part of controlling Type 2 diabetes is making the right food choices, from portion control to the kinds of foods and the frequency that they are consumed. But another huge factor that plays into the success of controlling this disease is exercise. In fact, many who suffer with this ailment may not be fully aware how much exercise can benefit them.

Exercise works for Type 2 diabetics in a number of ways. First, it not only helps to control weight, but it does so not by starvation, but by eliminating excess fat the healthy way. This is not only good when you look at it from a weight standpoint, but it is also good when you look at the location of the weight.

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It is a known fact that having excessive fat in the midsection, in other words a large belly, spells disaster for Type 2 diabetics. Actually, a specific type of belly fat called visceral fat, is to blame. This is fat around the liver and other organs inside the abdomen and is different to subcutaneous fat. Subcutaneous fat is fat under the skin and can be removed by liposuction… liposuction cannot remove visceral fat. The cells of visceral fat manufacture chemicals that prevents other cells from responding to insulin as they should and the chemicals also trigger inflammation.

Exercise not only benefits removing this fat for the sake of Type 2 diabetes and lower blood sugar, but for other conditions as well. When an individual exercises they will lose weight from areas that carry the largest reserves first, so in this case, belly fat would be eliminated and a diabetic would reap the benefits of trimming down their midsection.

Working out and shedding some weight is a good idea, not just for diabetes management but for warding off other illnesses as well.

So what exercise is best? Doctors recommend aerobic exercise for several reasons:

If you find you can only do light aerobic exercise such as slow walking, cycling, or even other activities that don’t really raise your heart rate by much, check with your doctor and see if you can extend the number of minutes you actually exercise. More time spent doing aerobic exercise can help compensate for less intensity.

Aerobic exercise also improves circulation efficiency and helps to lower blood pressure. Plus, it doesn’t put too much stress on your joints or feet. Don’t forget warming up is critical and monitoring blood sugar levels is equally important. Starting out slowly and listening to your body will allow you to get in a good workout without causing undue damage.

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10 Healthy Holiday Eating Do’s and Dont’s

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Here are 10 do’s and dont’s to help you continue eating in a healthy way this Christmas.

healthy

DO:

Do eat low-fat dairy products. Substitute low-fat dairy in all recipes that call for dairy.

Do eat lean meats. Trim off the visible fat from all meat. Remove the skin from chicken and poultry. Bake turkey on a rack so that fat drips away.

Do plan in advance to avoid high-fat, high calorie Holiday fare offered at office parties and family gatherings. You can fill up on healthier food such as vegetables and fruit or soup before you attend these gatherings. Or you could offer to prepare a healthier alternative for yourself and other weight watchers.

Do keep low-fat frozen dinners, sandwich & tortilla fillings and healthy pre-cooked meals on hand for days when there’s no time to cook.

Do center holiday entertainment around non-food related activities.

Don’t:

Don’t make the mistake of ‘saving up’ calories by going hungry before a party. This will only make you so hungry that you’re sure to overeat, and be less likely to make healthier choices.

Don’t start a new diet at this time of the year. It is difficult to focus on new eating habits when you are surrounded by so many temptations.

Don’t try to loose weight. Instead focus on maintaining your weight by watching your portions and making healthier choices.

Don’t stand next to the buffet table. Put some small portions of the healthiest choices onto a plate. Then move to the opposite end of the room and start mingling with the other guests.

Lifestyle Tips For the Healthy Diabetic

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Here are some lifestyle tips for the healthy diabetic:

healthy 1. Change your diet.

A healthy diet coupled with proper nutrition can help the diabetic manage his or her condition. Obese people are at more risk to diabetes. So it is very important for diabetics to maintain a healthy weight. Actually, it is not only the diabetics who need to eat healthy. Changing your diet to healthier alternatives can help prevent other diseases in the long run. It is essential for the diabetic to especially cut down on carbohydrates, because glucose comes from this food group. And diabetes is concerned about the erratic levels of glucose in one’s body. The amount of fats and salt one takes in should also be controlled. Diabetes has some associated risks including high blood pressure and high cholesterol. Healthy eating can simply help in minimizing these associated risks and prevent any more diabetic complications.

2. Lead an active lifestyle.

Being sedentary is the worst thing a diabetic can do. Daily exercise can help a diabetic lose weight and maintain it at healthy levels. As mentioned earlier, diabetes has some associated risks like high blood pressure and high cholesterol.. Exercise can lower bad cholesterol levels and raise good cholesterol levels. Exercise also lessens stress levels of the body. Another benefit of exercise is that it releases endorphins which are the natural pain relievers of the body. Exercise makes the blood circulate normally which is sometimes constricted due to the high glucose levels coming from diabetes.

3. Monitor your glucose levels constantly.

Glucose testing on a constant basis can help the diabetic monitor his or sugar levels and make adjustments on their food and medicinal intake. A diabetic who does not know how to check up on his or her glucose level is like a beginner driver mindlessly maneuvering a vehicle. It is definitely imperative that a diabetic knows how to test his or her glucose level. This will aid the diabetic in controlling his or her food intake. This will also warn the diabetic if his or her physical activities are not enough. All diabetics have a mark or goal on what their glucose level should be. Testing constantly can help diabetics in managing properly their condition.

Diabetes should not be life sentence. With discipline, a diabetic can lead a healthy and happy life. The above lifestyle tips are simple enough for the diabetic to follow. Constant encouragement from family and friends can help the diabetic achieve this healthy lifestyle. Except for constant glucose testing, the said lifestyle tips are actually applicable to everyone. And apart from for gene-influenced diabetes, diabetes can actually be prevented. Even people without this condition should be aware of the above lifestyle tips in order to prevent going into the other direction.

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5 More Important Things You Can Do To Stay Healthy

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Health disease is often caused by unhealthy eating, smoking, and by our level of physical behavior and activity. The common thread here is human behavior which to a great extent is causally involved in major organic disorders. In fact, studies have shown that half of all organic illnesses that patients complain about have psychological factors among the basic causes.

In this context, let’s look at five more important things you can do to stay healthy:

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Know that health is both mental and physical.

To get the maximum enjoyment out of life, you should pursue the care and feeding of both your body and your mind. Symptoms of distress in your life need to be understood in the context of your entire body, not just the immediate area affected. Think of your health as a broad goal for both your body and your mind. Doctors found patients with physical ailments who received a combination of physical and mental therapies were two and a half times more likely to making a long term successful recovery than patients who receive treatment only for the physical condition.

Stop Worrying. You Can Worry Your Health Away.

Feeling out of out of control, feeling a sense of dread, and feeling a sense of inadequacy are threats to your dispositions as well as threats to your health habits. When we feel vulnerable, we are less likely to maintain healthy living habits and more likely to turn to unhealthy and excessive behaviors as a comfort to our feelings. However, the relief is quite temporary, while the health effects are lasting. Doctors found that people who experience high levels of anxiety were up to seven times more likely to practice poor health habits.

Remember that the route to a healthy living is found in your home and in your life.

The route to a healthy life is not found in doctors’ offices or hospitals. It is found in our homes and our lives. Enjoying your life and the people around you will contribute to your health and reduced effects of aging. People who described their home lives as satisfying were 24 percent more likely to live beyond normal life expectancy.

Watch Your Home Life.

Conventional wisdom has it that work stress can be the main hurdle to healthy living. For most people, however, home life is a far more significant factor in overall health than work life. The positive effect of a good home life is far more powerful than the negative effect of a bad work life. Researchers who studied the effect of work and marriage on health found that the strain of a person’s job was unrelated to long term blood pressure. Those with strong marriages, though, showed an 8 percent improvement over time. Those with struggling marriages, conversely, deteriorated by 6 percent

Maintain Healthy Relationships with Those who are Important in Your Life.

Our health is not just a reflection of our habits, it is also a reflection of our lifestyle and the people around us. People who enjoy strong relationships are healthier because they feel less stress generally and tend to deal with stressful situations better. Cherishing your relationships with family and friends is as important to your health as eating right and exercising.

It is important then to take control of your health. The greater your sense of control over what you are doing and what will occur to you, the less wear and tear you will put on your body. By focusing on remedies and solutions to the problems that arise, you can keep your attention to what you can do in any situation instead of which you can’t do.

Tips on Lowering Your Risk for Diabetes Type 2

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The body relies on the entry of glucose into cells to generate energy for various activities and body functions. This entry is facilitated by the action of insulin which drives glucose into cells. Type 2 diabetes results when there is either not enough insulin or the body’s cells are resistant to its actions. This leads to accumulation of glucose within the bloodstream leading to symptoms such as fatigue, frequent thirst and urination.

Here are some useful tips to help lower your risk of having or developing type 2 Diabetes Mellitus.

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Eating healthy

Out with the junk and in with the healthy. Including larger quantities of fruits and vegetables in your diet has been claimed by scientists to lower the risk of Type 2 Diabetes Mellitus. Fruits and vegetables are easily digested, contain essential nutrients and other vitamins and minerals which are great for your body. Eating healthy also reduces your chances of eating unhealthy, cholesterol-laden foods which increase your risk for diabetes.

Shed some weight

Obesity is a risk factor for type 2 diabetes Mellitus. It also predisposes to other metabolic conditions and diseases such as heart disease. Eating healthy or going on a diet may help but the best weight loss remedy is via surgery. For patients already with type 2 Diabetes Mellitus who are overweight, surgery for type 2 diabetes Mellitus not only helps them lose weight, it’s also proven to cause long term remission to many patients.

The less you stress, the better

Our world today is riddled with stress right from our waking moments, till when we return back to bed. Lowering our exposure to stress and coping with stress better can lower risk for developing diabetes Mellitus type 2. Practicing meditation, yoga etc can help declutter our minds and helps us get through the stress of the day. Partaking in exercise can also help reduce our stress levels.

Give up smoking

Smoking has several deleterious effects on the health of smokers. According to health experts, it has been identified as an independent risk factor for developing diabetes. In addition, it heightens the risk of developing complications in individuals who already have diabetes. Smoking is associated with insulin resistance which predisposes to diabetes. Although quitting smoking can be quite difficult, it is not too great a price to pay in exchange for a healthier life.

Healthy sleep is good for you

For a healthy life, it is generally recommended that individuals get adequate sleep of at least 8 hours a day. Sleep deprivation or getting less than adequate sleep time can increase your risk of developing diabetes.

The above tips are simple ways to lower your risk of developing type 2 diabetes Mellitus. Weight loss and eating healthy are particularly key. Diabetic patients can benefit from surgery for diabetes type 2 as a result of its proven benefits.

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Foods To Eat For Staying Healthy

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There is a widespread perception that excluding unhealthy foods from your diet is the way to healthy life but mostly people forget that healthy diet is not all about cutting what you should not eat but also its about including some foods which are beneficial for your health.

There is a long list of foods which are excellent for improving our health and well-being and protect us from many diseases. In this article let us discuss about some of the foods which we must eat regularly to stay healthy.

healthy

Nuts

They are an excellent source of monounsaturated fats which are highly beneficial for our body. They help in reducing bad cholesterol and prevent heart diseases. Nuts are also an excellent source of protein and naturally contain antioxidants. It is advised to eat Nuts in moderate quantity as they are high in calories.

Beetroot

Recent studies have confirmed that drinking beetroot juice during exercise regime helps in improving stamina as well as it is helpful in lowering cholesterol levels and control blood pressure. It is the most recent food to be hailed as a Super food.

Onions

Studies have revealed that onion and garlic are an excellent remedy to lower cholesterol levels in the body as well as they have anti-bacterial and anti-viral properties.

Green Leafy Vegetables

It has been always suggested and recommended by our elders to eat a lot of green leafy vegetables and there is reason behind it. These vegetables are a rich source of many nutrients like calcium, iron, vitamin c, potassium and so on. Spinach is also rich in estrogen hence serves as a good nutritious food for women. If you want to improve your heart, eye and overall health include lot of green vegetables in your diet.

Oats

We are well aware that grains are excellent for maintaining our health but to derive maximum benefit from them it is advised to eat them in their natural state that is why oats have become so popular. They are rich in minerals like iron, zinc and calcium and vitamins. It is one of the most commonly eaten breast fast item these days. It helps in controlling blood pressure, reduce chances of diabetes, lowers cholesterol levels and are easy to digest.

These were some of the foods which should be in your regular eating menu. We are what we eat hence to remain healthy and disease free in today’s changing environment it is very important to keep a close watch on our daily dietary intake.

Make Some Lifestyle Changes and Reduce the Risk of Diabetes

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The latest research findings suggest that many individuals could be pre-diabetic for up to 10 years, and that individuals over the age of 40 years are more prone to be diagnosed with Type 2 diabetes.

However, there are a number of lifestyle changes that individuals can make to reduce the risk of Type 2 diabetes, and that will obviously have other lifestyle benefits. Diabetes is irreversible and happens when excess glucose or sugar accumulates in your blood, either due to a lack of insulin or because the insulin produced simply stops working properly.

diabetes

1) Get some exercise

It has been proven that increasing your exercise regime can seriously reduce the risk of diabetes. It is suggested that you should try and exercise for at least 45 minutes at least 5 times per week. The exercise should be vigorous enough to work up a healthy sweat, and can include a good brisk walk, jogging, running and even cycling. Try to fit as many of the activity sessions you can during the workweek, and then on weekends you should get in a couple of longer workouts that really work up a sweat.

2) Cut down on the refined carbohydrates

When eating a high refined carbohydrate diet, this increases insulin resistance and can lead to obesity. A good diet that cuts back on the refined carbohydrates will reduce the risk of being diagnosed with diabetes significantly. Refined carbohydrates are usually found in things such as pastries, biscuits and cakes.

3) Stop smoking

Smokers, even casual smokers, have a higher risk profile of being diagnosed with diabetes, and so obviously your best bet is simply to quit immediately. Smoking raises the risk of a number of other health related issues, so if you make just one lifestyle change, quitting your smoking habit would be the best option.

4) Lose some weight

Studies have shown that by losing just 10% of your body weight, you can improve your insulin resistance levels and lower raised blood sugars. The heftier your are, the more at risk you are of being diagnosed with diabetes.

5) Home based treatments

You do not have to follow a completely medical path to reduce your risk of diabetes. Some studies have shown that the intake of cinnamon can improve the efficiency of insulin in helping the body metabolize sugar.

Cinnamon can now be found in a number of health shops and is usually found in the form of supplements.

It is important to assess your risk factors and to determine whether you may fall within the high risk category of potential diabetes sufferers. It does not hurt to make a number of these lifestyle changes and reduce the risk of being diagnosed with Type 2 diabetes.

Many of the lifestyle changes will also work wonders for your overall well being, so even if you are not at risk of diabetes, the lifestyle changes can be of benefit to you.

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How Much to Eat to Stay Healthy and Fat Free

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How would you respond if you were told to leave food on your plate? Would you say that is being wasteful and it has cost you money, or would you actually leave food on your plate? Of course it is a waste if you don’t finish everything on your plate, and it goes in the bin if you don’t eat it all. Equally, it will go down the loo if you eat it all on your plate.

The only difference between two scenarios is that with the second situation, your waistline gets to keep some of the food you’ve eaten! As soon as you cook more that your actual need, it is both waste of energy and money. It doesn’t really matter if you eat it or bin it. It will be wasted either way.

food

According to studies about health and food during the World War II, the British people, as a nation, were healthier than today. Although people suffered in many other ways, their diet was the healthiest than ever during the wartime rationing. Less meat, less fat, less eggs and less sugar were eaten by people than ever before.

They were only allowed three rashers of bacon and one egg a week, but Britons lived a very healthy life during the war time rationing. In contrast, nowadays almost a quarter of all adults are obese, and a worrying quarter of all British toddlers are overweight…

There is too much sugar, fat and salt in our diet today than ever, and it’s putting us at increased risk of coronary heart disease, diabetes, a number of cancers, including colon, stomach, and breast cancer. As well as the increased risk of heart disease, diabetes, cancer, and infertility; disorders such as fatigue, low self-esteem, and poor mental & physical performance are also associated with a diet high in fat, sugar and salt.

Further more, the risk of depression, anxiety, PMS, and a food craving is increased by eating a high energy density-low nutrient foods. At the same time, poor concentration, hyperactivity, and aggression can potentially be caused by high additives, preservatives, and refined sugar. See where we are heading as a society!

Scientists starting to believe that we, as a society, are obsessed with food, and yet there are more readily made food available than ever before. It is not very hard to work out that when food with such abundance is mixed with people’s desire to eat, things will go a little wrong! Additionally, considering all the emotional issues related to the comfort food adopted by many people nowadays, it can easily be seen that how things have all really gone wrong!

To conclude, excess eating in large portions must be avoided at any meal time. This is a very important step to take in order to maintain a healthy eating plan every day. The food should be eaten frequently in segments rather than taken in bulk at each meal time. This will promote healthy metabolism and maintain the regular energy level.

The metabolic system will function more efficiently if food is supplied in low amounts in different periods of time during the day. The risk of fat accumulation in the body will considerably be reduced, and this will help to stay healthy and fat-free for life.

Is Exercising Necessary for Management of Diabetes?

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Yes, it is necessary. Diabetes has no cure, but you can appropriately manage it with diet and exercise. Despite exercise being a valuable tool, most people don’t engage in it, and those who do, lack the motivation to continue.

While apathy is a core reason for not exercising, lack of information is a factor too. Most of the persons with diabetes lack the proper knowledge on the type of exercises that they should implement in the daily routine.

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Which types of exercises are suitable? Aerobics and resistance exercises are regarded as the cornerstone for the management of diabetes (1).

Aerobics

Aerobic exercises include cycling, treadmill, running, swimming, rowing, walking, and running. These types of exercises, if done correctly can offer significant benefits to you.

The exercises help in;

  • Improving insulin sensitivity
  • Oxygen consumption
  • Increase in the respiratory system function
  • Reduction of the metabolic risk factors
  • Assists in maintaining blood pressure
  • High-intensity aerobic activities can aid in weight loss
  • Helps in controlling the glycemic levels
  • Improves the lipid profile
  • Restores the endothelial functions
  • Reduces arterial stiffness
  • Helps in the uptake of glucose in the skeletal muscles

The frequency of the aerobic exercises should be three days per week. For persons with diabetes, it is recommended that you have 150 min/ week of aerobic exercises (2).

Resistance exercises

These exercises include weight lifting. Because of the use the equipment, the resistance exercises can prove to be difficult for some of the people especially the seniors.

The exercises help to increase the muscle strength and lean muscle mass. Increase in the muscle mass results in the Blood glucose uptake which in turn increase the insulin action. With the exercises, your blood glucose intake will improve whether insulin is available or not (2).

Combining aerobic and resistance exercises can be more effective in the blood glucose management (2).

It is essential for you to engage in resistance exercises twice a week. 5 to 10 exercises involving both the upper body, core, and lower body is enough for you.

Side effects

Exercises are great not only in the management of diabetes but also for improving your general health. However, if not done correctly, they can pose a risk to your health.

Exercises can lead to sudden cardiac health especially in patients with coronary heart disease. It is, therefore, crucial for you to be screened for myocardial ischemia before engaging in any exercise (1). It is vital for you to finish the workouts with a cool down session to recover the heart rate. Cardiac autonomic neuropathy results from failure of heart rate recovery.

Fatigue and tiredness may also create an imbalance between the oxygen delivery and intake. The onset of hypoglycemia after the aerobic exercises may be a risk for a person taking insulin. You are advised to consult a dietician or a doctor on the different exercises that you can use.

Make a point of conducting a pre-exercise assessment before any exercise.