Once you have to start counting calories, it takes away from the joy of eating.
-- Mireille Guiliano
Rosemary Boggs
Arkansas Democrat-Gazette
November is American Diabetes Month and the theme is "Eat Well, America."
It's also the 75th anniversary of the American Diabetes Association, and they've tied that in with the message that eating well is one of life's greatest pleasures. Plus, it can help with diabetes management.
All month, the association's site DiabetesForecast.org will be a place to turn for meal planning, shopping tips, grocery lists and recipes. The site will cover a different topic each week. Topics will start with breakfast and move to snacks, then lunch, dinner and finally special occasion foods, just in time for holiday celebrations.
WEEK 11
We're now into Week 11 of reading Diabetes Weight Loss Week by Week (American Diabetes Association, 2012). I'm still struggling but trying to hold on to what I've learned.
This week covers special occasions. Thanksgiving and Christmas are right around the corner, so more and more goodies will be lining up to taunt and tease us into submission.
The book's author, Jill Weisenberger, offers some strategies for handling our party problems. Our festive feasts. Our holiday hunger.
• Before you go to a gathering, decide how to handle the food. Make firm decisions beforehand about how you'll deal with things like drinks, dessert and appetizers. If you want to eat some cake, go lighter on the bread or pasta.
• Don't save up from breakfast and lunch so you can splurge later. This can backfire for many diabetics.
• Control your hunger by having a small snack or vegetable juice before you go. Eat enough to take the edge off your hunger and keep your blood glucose steady.
• Be as active as possible before, during and after. Dance, take a walk or help clean up.
• If you are faced with a buffet, look it over first, be picky and have only one or two splurges.
• For potlucks, bring food to share that you like and can eat.
• Get away from the food when you have had enough.
• Wear something a bit snug to begin with. Your waistline will let you know when you have had enough.
When it comes to overall health and well-being, Weisenberger stresses that sleep is also important. Too little affects hormone levels, impairs memory, increases risk of infection and may contribute to obesity, heart disease and diabetes.
Behavioral changes that might help improve sleep are scheduling a bedtime, relaxation by reading, listening to soothing music, a bath or a cup of herbal tea.
But if you can't sleep, it might help to talk to your doctor.
WEEK 12
Next week, Week 12, the book will address the topic of snacking, because for many people it just means more calories overall. We should really snack only if we are hungry or need to avoid feeling hungry later. November is a helpful time to look at this topic.
Snacks should provide about 100 to 200 calories and be low in saturated fat. Combine protein and fiber. The two nutrients work together to help us feel satisfied.
For diabetics, one idea is to cut back on the carbohydrates. Snack ideas include nuts, cheese, hard-boiled eggs, sliced tomatoes or nonstarchy vegetables.
But conquering a craving is hard. It's about making trade-offs and choices. Remember, you can have what you want, but you cannot have everything you want whenever you want it.
Don't label food as bad. Instead eat a small bit of the food, savor every bite, thoroughly enjoy it and remind yourself that you can have it again another time.
Once we really understand that we can have that food again, the overwhelming desire to eat a lot might just go away.
Finding balance is key. Get enough sleep, relax and make time for fun. Feelings of deprivation can spark cravings. Don't soothe your mood with food.
Try making a distraction kit. Stock it with things like exercise DVDs or equipment, a deck of cards, puzzle or joke books, bath oil or bubble bath, reading material or a list of fun things you haven't done in a while.
Email me at:
rboggs@arkansasonline.com
ActiveStyle on 10/26/2015