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Monday, December 9, 2013

Seven Holiday Tips

Seven Holiday Tips
Want to enjoy the holidays and the food and still stay healthy? Planning ahead is important, especially if you have diabetes. The seven tips below can help guide you through your next holiday event:
  1. Focus on friends and family instead of food. Remember, the holidays are a time to slow down and catch up with your loved ones. Play games, volunteer, or spend time outdoors enjoying the winter weather together.
  2. It’s a party, but don't overdo it. Eat slowly, and really enjoy the foods that you may only have once a year. If the meal will be served near your usual meal time, try to eat the same amount of carbohydrate that you normally would for a meal. If you plan to have a dessert, cut back on other carbohydrate food in the main course. Make sure your portions are reasonable and resist going back for second helpings.
  3. Eat before you eat. Don’t skip meals or snacks earlier in the day to “save” calories and carbs for the large holiday feast later on. If you skip meals, it will be harder to keep your blood glucose in control. Also, if you arrive somewhere hungry, you will be more likely to overeat.
  4. Bring what you like. Don't spend time worrying about what will be served. Offer to bring your favorite diabetes-friendly dish. It could be a low-sugar or low-fat version of recipe. If you count carbs, check your recipe’s nutrition facts so you know how big a serving is and how many carbs it has.
  5. Drink in moderation. If you drink alcohol, remember to eat something beforehand to prevent low blood glucose levels later. Whether it’s a glass of eggnog or red wine, holiday drinks can add a significant amount of calories to your holiday intake. Keep it to no more than 1 drink for women and 2 drinks for men.
  6. Stay active. One reason that we have problems managing diabetes and weight during the holidays is our lack of physical activity. Sure, the holidays are busy, but plan time into each day for exercise and don’t break your routine. Make the holidays an active time!
    • Off from work or school? Use this extra time to do some physical activity.
    • Train for and participate in a local holiday run or walk (like a turkey trot or reindeer run).
    • Start a game of pick-up football or play other games in the yard.
    • Bundle up and go for a walk with your loved ones after eating a holiday dinner.
    • Offer to help clean up after a meal instead of sitting in front of leftover food. This will help you avoid snacking on it and get you moving around!
  7. If you overindulge, get back on track. If you eat more carbs or food than you planned for, don’t think you have failed. Stop eating for the night and focus on spending the rest of your time with the people around you. Include extra exercise, monitor your blood glucose levels, and get back on track with your usual eating habits the next day.
http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/seven-holiday-tips.html

Friday, December 6, 2013

10 Holiday Cooking Tips



1.     Limit (avoid?) appetizers—you can easily take in a meal’s worth of calories in stuffed mushrooms, cheese, crackers, nuts and dips.  Chew gum while you cook or brush your teeth beforehand so you are less likely to nibble.

2.     Start the meal with a low fat soup (fluid fills up your stomach)

3.     Make at least two non-starchy vegetable dishes (so you can fill half your plate)
·      Roasted broccoli, Brussels sprouts or cauliflower adds a unique twist on “common” foods. http://www.eatingwell.com/healthy_cooking /healthy_cooking_101/shopping_cooking_guides/vegetable_roasting_guide

4.     Consider limiting simple carbohydrate-based foods.  Do you really need mashed potatoes and stuffing and sweet potato casserole and macaroni and cheese and dinner rolls?  Choose a couple of family favorites and save the others for a different holiday meal.

5.     Don’t over-do it on variety.  More options = more calories.  Your palate doesn’t get “bored”

6.     Seek out healthy (but delicious) substitutions
·      Mashed cauliflower
·      Vegetable (not bread) based stuffing
·      Fresh herbs and roasted garlic rather than butter and salt to add flavor
·      Lower sugar desserts

7.     Leave the food in the kitchen, not on the table.  If anyone wants seconds, they can get up and go get some, but it’s less tempting if it’s less available.

8.     Cancel your membership to the clean plate club, and let others do the same.  It’s easy for our eyes to be bigger than our stomach at this time of year.  It can end up as “waste” or “on your waist.”  You decide.

9.     Resist the urge to make multiple desserts – stick to one and sensible portions

10. Send leftovers home with others.  Stock up on “Gladware” and get it out of the house