Reality is the leading cause of stress among those in touch with it.
-- Jane Wagner
We've now entered the fifth week of our Diabetes Weight Loss Week by Week routine.
How you doin'?
Two weeks ago, I had some major stress in my life. It's not life or death, or earth shattering, it's just a royal pain, and the stress is causing me to feel yucky and to react in ways that are less than ideal.
And it has affected my eating and exercise routine.
Sadly, stress management skills are not something we are born with. Our parents don't brag to their friends or post on Facebook how their little snookie wookums reacts to stressful situations. There are no trophies, ribbons or cash prizes.
Skills can be learned to help us cope and the main thing is not to lose focus and give up.
It's a perspective thing, in many ways. Sticking with more healthful eating and exercise, even if not 100 percent of the time, is better than throwing in the towel.
WEEK 5
This chapter of Jill Weisenberger's book Diabetes Weight Loss Week by Week adds to our calorie-trimming efforts by working on finding substitutions to lower calorie and fat intake. Examples include:
• Sip vegetable soups instead of cream-based ones.
• Instead of cheese or creamy dips, try hummus or salsa.
• Instead of cheese on your sandwich, substitute avocado or hummus.
• Use baked chips instead of fried.
• Instead of finishing every last smidgen of dinner, try leaving a few bites on the plate.
I've starting doing this but it is hard, especially for those of us who were told as kids that there were starving children in Asia who would eat it if they could. I think I can safely say that no child in Asia ever ate leftover food sent from another country.
You get the picture. The main thing, I think, is that we should enjoy what we are eating, while working on making more healthful choices.
Also this week, the author, a registered dietitian, wants us to try strength-building exercises. Building muscle can increase your metabolic rate a bit and improve insulin resistance.
And as we age, strength training can help us lose less muscle mass and protect our bones.
For more information, go to the website of the American Diabetes Association (diabetes.org) and search for "strength training." There is a wealth of good, safe information.
And lastly, we need to have a pantry raid. Let's set ourselves up for success by creating the perfect environment in our kitchen.
I did this after reading Phil McGraw's book The Weight Loss Solution. I've not always stuck with it, but it can really help. Ideas include:
• Hide tempting foods in hard-to-reach places. Or in containers you can't see through.
• Buy family treats that don't tempt you.
• Plan your snacks and have them ready to grab and go in portion-controlled sizes.
• Don't buy tempting food.
WEEK 6
This week, we need to find ways to add physical activity other than the usual walking, swimming or bicycling.
Try 10 minutes at a time several times a day, or just put some energetic oomph into the most mundane of daily tasks.
Weisenberger also wants us to control our eating by cooking our own food. Pick new ingredients like fancy vinegars or fresh herbs.
And try smart cooking techniques such as braising, poaching, steaming, baking and stir-frying.
And if you are into gadgets, invest in a citrus zester, gravy separator, immersion blender, oil pump mister or herb scissors.
If you are like me, imagination is sometimes lacking here. Find a cookbook or website with recipes you will actually make, watch cooking shows or look for tutorials on the Internet.
Bon appetit!
Email me at:
rboggs@arkansasonline.com
ActiveStyle on 09/14/2015