diabetes and food

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11 Tips for Eating Right With Diabetes During the Holidays

Managing your diabetes at home on a day-to-day basis can be challenging. When you throw in a holiday, trip or special event, it can seem impossible. Having diabetes shouldn’t stop you from having a good time but you must be wise.

Follow these tips and you can enjoy the experience without getting too far off track.

Eating right means everything in moderation

One of the most important phrases to remember is “everything in moderation.” When you are traveling, at a party or enjoying a holiday meal, temptations will be all around. You have to decide what you can afford to eat and where you must be careful.

When faced with lots of options, choose one item you must have to have and put just a small amount of it on your plate. Slow down and savor each bite, it takes time for your brain to realize you’re full. Enjoy what you’re eating without guilt, and then forget about the rest. Sit as far away from the buffet table as you can.

When you’re  in a different country and want to taste some new foods, be sure that you are careful. Overindulging with large portions too often can wreak havoc on anyone’s waistline. For those with diabetes, overindulging can do even greater damage.

Eating right means fill up on healthy foods first

Always choose healthy foods to fill up on. Be sure to include some protein, high fiber foods and vegetables. This will help keep you feeling satisfied with fewer carbohydrates. It will also help keep your glucose stable.

Never skip meals to “save up” for a feast, it will only make things worse in the long run.

Eating right means learn about the local cuisine when visiting foreign destinations

Before traveling to a foreign destination, find out as much as you can about the local foods. Learn the local word for carbohydrate and find out if carbs are generally served as a side dish or the entree.

Investigate local foods before your trip on sites like Nutrition Data and Calorie King. You can also ask a dietician for help before you travel.

Once you’re there, don’t be afraid to ask questions about the food. When in doubt, stick to high-protein foods like meat, poultry or fish. Test your blood sugar before and after meals to see how new foods are affecting it. Make sure that you keep your glucose numbers in check to avoid issues.

Eating right means telling others that you have diabetes

While it may feel a bit uncomfortable, be sure to tell others that you have diabetes. This way, others can support you

When you’re traveling, get a note from your doctor that states your condition. It may be necessary to have you letter translated. Make several copies and give them to those who are traveling with you as well. Staying at a B&B? Your host may be able to accommodate your particular diet needs at breakfast as well.

When flying, TSA (Transportation Security Administration) requires that all diabetes medicines and supplies be in their original pharmacy packages with prescription labels. The note from your physician, listing all necessary medications and supplies, can also help when going through airport security.

Eating right means staying active

Being active is a great way to reduce the inevitable stress that comes along with it. Invite friends and family to exercise with you. Take a walk together after a big holiday dinner or going for a hike in that fabulous travel destination.

Keep in mind that if you’re going on an active adventure, you will need to watch your sugar. If you develop low blood sugar you must be able to treat it quickly. Always drink plenty of water.

Eating right means getting plenty of sleep

During the holidays and while traveling, you’re less likely to get a good night’s sleep. Lack of sleep can make it harder to control your blood sugar and can lead to eating the wrong foods. This means you’re more likely to overindulge, particularly on high-fat, high-sugar foods.

When tired, it is likely that you will eat more. This is because you are looking for energy. That often means consuming unhealthy foods that can spike blood sugar levels. Eating well all through the day helps to keep your blood sugar under control. It also helps you sleep better at night and have more energy.

Eating right means drinking plenty of water

As mentioned, staying hydrated is a must. With diabetes, you’re more sensitive to dehydration. Always keep a bottle of water with you while you’re traveling and sip throughout the day. This is especially important in a hot climate. If you don’t drink enough in this type of environment, your insulin will not work right. Buy bottled water to avoid potential illness or other health issues in a foreign country.

Eating right means sticking to your schedule

Holidays, events and travel can all throw those with diabetes off schedule. Traveling out of your time zone, or delayed flights can put extra stress on your body.

As much as you can, try to plan ahead and stick to your routine as much as you can. Pack some snacks for the plane. Invest in an insulated bad for cold items. If you’ll be flying when it’s your regular sleep time, bring an eye mask and earplugs to help you get some rest.

Eating right means consider your feet

Taking care of your feet is important, especially when you’re traveling abroad. Wear the right kind of shoes for your activity. If you have decreased feeling in your feet, never walk barefoot on hot sand, or other areas where there could be sharp objects like broken glass. Keep your feet protected from the sun as well by applying sunblock.

Eating right mean limiting alcohol

Skip the alcohol, or drink only in moderation, eating something beforehand to prevent low blood glucose levels later. If you do drink, eat a healthy snack before bed to help lower glucose levels.

Remember that whether you drink a beer or a glass of wine, alcohol adds a significant amount of calories to your diet. Avoid drinks that contain high-calorie mixers (and lots of sugar) like juice or margarita mix.

Eating right means setting things straight

As humans, we all make mistakes. If you eat more carbs, or more food, than you planned to, don’t consider yourself a failure.

Add some extra activity, keep monitoring your blood glucose levels, and then get back on track with healthier eating habits the next day.

-Be Well

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Follow These Real Food Rules for Better Health

Don’t let the thought of eating less scare you. Once you make the shift to a healthier life, including more nutrient dense food, you will find that you just can’t seem to eat as much or as often as you used to when quality was not an issue. Feeding your body correctly results in a rebalancing which leads to eating less. It is a win, win really!

You will no longer experience the highs and lows in your blood sugar which so often result in what is know as crashing. When you eat food that is not nutrient dense it impacts your blood sugar in such as way as you may have an immediate burst of energy followed by a low period when you become irritable, tired, and quite hungry. This hunger leads you to consume more food, and the whole cycle begins again.

When it comes to eating

When it comes to eating, we all have to do it. We all must take in nourishment to sustain the life force within us. Quite simply, without nutrients, we would die. However, what many people don’t realize is that the higher quality nutrients that they consume, the less they have to take in. In other words, consuming foods that do a better job in sustaining us, repairing, and protecting the body creates a more efficient system.

This is the way we are designed to operate. The old saying, junk in equals junk out is entirely correct. When we pump ourselves full of nutrient void food, we require quite a bit more of it to derive any benefit at all. Much of what many Americans consume falls into the junk category, even though you may be misled to think that it is quite healthy. Therefore, eating higher quality food is the first key to eating less.

Tips for choosing quality food

With the commercial food market flooded with propaganda, it ‘s hard to know what is real food and what is not. Food manufacturers often put deceptive wording on packages that convey a sense of healthiness when, in fact, nothing about the particular food is healthy.

Author Michael Pollan wrote an incredibly clever book entitled Food Rules: An Eater’s Manual. In this book, Pollan talks about the basics of eating healthy, real food and does a fantastic job outlining the principles that one should stick to when it comes to choosing real nutrient dense food. Here is a snapshot of some of his rules:

Eat mostly plants, especially leaves: Research indicates that a plant-based diet is ideal for managing weight, blood pressure, cholesterol and blood sugar. According to a study of almost 100,000 Seventh-day Adventist church members which promotes a vegetarian diet), it was found that vegetarians had lower rates of type 2 diabetes than nonvegetarians. Michael J. Orlich, M.D., an assistant professor of preventative medicine at Loma Linda University in California was involved in the study. He says, ” The closer people follow a vegan diet, the more they stay at a healthy weight and prevent type 2.”

Sharon Palmer, RD, and author of The Plant-Powered Diet says this, ” Study after study has tightly linked eating a plant-based diet with decreasing a number of chronic diseases – type 2 diabetes, heart disease, Alzheimer’s and certain cancers.”

Eating mostly plants does not mean that you have to abandon meat altogether to reap at least some of the benefits. Keep in mind that if you do include meat in your diet, it should be high quality. ( see the next food rule on meat selection).

Eat animals that have eaten well: While the saying you are what you eat is true, it is also true that you are what you eat has eaten. In other words, if you are eating animals be it meat, seafood or chicken that have not been raised sustainably and are subject to feed that is not in their natural diet, your health will suffer. Choose grass-fed meat, free range poultry, and fresh caught seafood and avoid processed meats of any kind that contain harmful chemicals and have microscopic nutritional value.

Eat your colors: Pollan makes an excellent point regarding the color of food. The colors found in vegetables are a reflection of the different antioxidant phytochemicals they contain . A significant number of these chemicals can protect us from chronic disease. So, for best protection, keep your plate colorful and choose from a wide variety of vegetables.

Avoid white bread: Eating white bread is as bad as eating a candy bar, maybe worse. Minimizing your consumption of white flour will help your blood sugar balance and keep unwanted sugar crashes at bay. The same goes for enriched pasta, it will just send you skyrocketing and crashing shortly after. Eat whole, real grains in moderation including things like quinoa, oats, barley, millet and brown rice.

Shop the outside aisles of the supermarket:, says Pollan, nothing good resides inside the aisles of the supermarket. If you shop at a traditional store, you will see that processed foods are mainly found on the inner aisles. Produce, meat, and dairy are found on the outside edges. If you want real food, stay to the outside edges.

Snack on unprocessed plant food: Snacking on unhealthy, processed items only leads to more eating and more eating. Limit your snacks to unprocessed plant food such low sugar fruits, raw nuts, and veggies.

Here are a few more real food rules to consider:

Don’t eat anything with three or more ingredients: If your food item has more than five ingredients, it is probably safe to say that it isn’t too real.

Don’t eat anything you can’t pronounce: Don’t eat anything that you can’t pronounce. Suffice it to say, if you can’t pronounce it, don’t eat it.

Eat plenty of healthy oil/fat: Contrary to what you might think, fat does not make your fat. At least not healthy fat like organic cold pressed coconut oil, avocado oil, organic butter, etc.. Be sure to include plenty of healthy fats in your diet. This will help keep you full longer and also fuel your metabolic furnace. Stay away from hydrogenated or partially hydrogenated oil at all costs.

Ditch Sugar: Refined sugar is your enemy, avoid it at all costs. Stay away from sugary drinks and anything with any added sugar.

Don’t worry, there are lots of great alternative to refined sugar. Try these delicious cookies made with coconut crystals.

Make good decisions

Did you know that on average we make about 35,000 decisions each day? These include decisions about what to eat, what to wear, what to believe, what to purchase, etc, It is astounding the number of choices we make, many of them without even thinking.  The truth is, every decision we make brings particular consequences – some good and some, unfortunately bad.

Over time, the consequences of our choices begin to accumulate and can take us down different roads. For most of us, our life’s a journey that is peppered with both good and bad choices and our health balance sheet is a reflection of this truth.

Eating less is all about being mindful, being knowledgeable, being prepared and being committed. Each choice we make carries with it a consequence. As Albert Camus said, “Life is a sum of all of your choices. With that, it is important to choose well, choose real and eat food that will bring about healing through rich nourishment. This is the secret to eating less.

-Be Well

CHECK THIS OUT: Want to learn how to use real food to reverse your Type 2 diabetes? 

 

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 Solutions

Mixing it Up: Healthy Eating Means Balanced Eating

What if all you ate were carrots? How about if your breakfast, lunch, and dinner were comprised of only cucumbers? Would you be healthy? Even though these are healthy foods, eating the same things day in and day out does not provide your body with the required mix of nutrients necessary for overall health and wellbeing. Variety, or balance, is the key to success when it comes to protection from disease and healing from such things as Type 2 diabetes and hypertension.

Fact: The US National Health and Nutrition Examination Survey (NHANES) found that the more diverse the diet, the greater the protection from premature death from any cause.

One of the biggest challenges facing people who desire to have a truly healthy diet is figuring out what exactly they should be eating. While replacing candy bars with apples and white pasta with whole grain is admirable, understanding how variety works is equally as important. To be the metabolic powerhouse you are designed to be, you must keep your plate varied.

Taking a closer look

Here are a couple of convincing reasons why eating a balanced diet is essential to good health, prevention and healing:

A balanced diet means balanced nutrients

If you want to get adequate nutrition, at a varied diet. This is what a study published in the European Journal of Clinical Nutrition found. Nutritional science has found over 50 essential vitamins, minerals, amino acids and fatty acids that the body cannot make on its own, therefore, we must get these essential nutrients from the food we consume. There are also over 1200 phyto- chemicals that are found in fruits vegetables, beans, grains and animal products. All of these play a role in overall health and wellness. Balanced nutrients come from a balanced diet since not one single food or food group can provide everything we need.

Dietary diversity protects your from sickness and disease

According to research in the Journal of Nutrition, people who consume the same food over and over again tend to be less healthy than those who eat a varied diet. Participants in the study who ate the widest range of foods were 21% less likely to develop metabolic syndrome (a group of conditions including high blood pressure, high blood sugar and increased body fat that increases your risk of heart disease and diabetes) when compared to those who ate a standard, unvaried diet. Those that ate a varied diet were also more likely to have a healthy waist circumference than those who did not eat a healthy diet.

Various studies have shown that a diverse diet helps to keep blood sugar levels regulated and protects against the onset of type-2 diabetes. A nutrient-rich, balanced diet has been shown to protect against a variety of cancers including gastric cancer, colorectal cancer, laryngeal cancer and oral and pharyngeal cancer.

Furthermore, eating a varied diet appears to have a protective impact on our heart as it reduces consumption of dangerous refined foods such as sugar salt and unhealthy fats

Variety in action

So, now that you know how important a balanced diet is, it is time for the rubber to meet the road. First things first, just how many food groups are there? You will get different answers depending on where you look and who you talk to. While the latest attempt at a Food Pyramid, My Plate,  from US government is leaps and bounds better than what it ever has been, it still has some fundamental flaws. It does encourage more plant foods but makes the mistake of suggesting low-fat dairy and doesn’t address the necessity of real saturated fat vs processed or hydrogenated fat.

Here is a look at the food groups that will keep you healthy, vibrant and protected. These food groups contain anti-inflammatory foods that are designed to promote balance and healing.

Vegetables: Consume 4-5 servings a day of colorful, raw and cooked vegetables. Choose organic when possible. Remember to keep it diverse.

If you are in a hurry, you can use frozen veggies. Try this delicious and nutritious vegetable dish that you can whip up in no time.

Fruit: It is always best to eat in season. What does your local farmer’s market have? Enjoy a 3-4 serving of fresh or fresh frozen fruit daily.

Whole and cracked grains: There has been a lot of confusion spread about the difference between whole grains and what is pulverized grains such as what you find in flour. Real, whole and cracked grains are quite different. For instance, a wheat berry or a rolled oat is a whole grain whole oat flour is not. So, when you read something about consuming whole grains, it is good advice as long as you understand what it means. If you consume whole wheat bread instead of white bread, you have not arrived as that whole wheat bread most likely spiked your blood sugar in the same way as the white bread. This is the sad but real, truth. Healthy choices include brown rice, quinoa, buckwheat, barley, steel cut oats and wild rice. Enjoy 3-5 ½ cup servings per day.

Pasta: If you enjoy pasta, do so with caution. Have 2-3 ½ cup servings a week but be sure that you are eating organic rice noodles, bean thread noodles or buckwheat noodles. It is also best to eat them al dente as the impact on your blood sugar will be less severe.

Here is a pasta dish that the whole family will love.

Beans/legumes: Rich in magnesium, folic acid, potassium and soluble fiber, beans and legumes are a great addition to any healthy diet. Enjoy 1-2 ½ cup servings daily including black beans, lentils, chickpeas and black-eyed peas.

Healthy fats: Healthy fats are critical to a healthy diet. Don’t be misled on this point; you must have healthy fat to burn fat. Healthy fats include such things as olive oil, coconut oil, organic/raw butter, raw nuts ( especially walnuts) and organic nut oils, hemp seeds, freshly ground flax seeds and avocados. Enjoy 5-7 servings per day. A serving is equal to one teaspoon of oil, one tablespoon of flax and other seeds and 1 ounce of avocado.

Fish and seafood: Fish is rich in omega-3 fats and is best enjoyed a couple of times each week. Healthy fish includes wild Alaskan salmon, herring, black cod and sardines. Keep your portion size to 4 ounces and if you don’t like fish take a molecularly distilled fish oil supplement with EPA and DHA ( 2-3 grams per day).

Protein: Add other high-quality protein sources 2-3 times a week including organic cheeses, organic eggs, free range chicken and grass fed meat.

Other: Use spices liberally, especially ginger, cinnamon, garlic, and turmeric. Consume 2-5 cups of green tea and at least eight glasses of water per day. Also, forgo all fast, processed and packaged foods – especially those including refined sugar and hydrogenated and partially hydrogenated oil.

Keep it exciting, keep it balanced

An excellent way to keep your diet interesting is to pick different foods from the groups listed above at each meal. Remember, keep it colorful and keep it real!

-Be Well

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 Blog, Exercise, Food, Mind and Mood

Tips for Self-Monitoring Your Weight and Food Intake

Do you know exactly what you have eaten in the last say or so? How about how much you weigh from week to week, month to month, or even year to year? How many steps did you walk yesterday or the day before that?  While it is pretty easy to eat it and forget it, this is not the case when you are practicing self-transparency and monitoring your weight, food intake and even your movement.

Self-monitoring is very easy and will help you achieve your weight and healthy lifestyle goals. By definition, self-monitoring is simply the practice of watching and recording your thoughts and actions and using the information to formulate, follow or realign your health goals

Self-monitoring uses a few tools such as diet journals/logs, regular weigh-ins and measurements and even pedometers.  The key is, to be honest and observant about what you are eating, how much you are moving and even how you are feeling.

Benefits of self-monitoring

Here are just some of the reasons why self-monitoring should be part of your health journey:

  • You will eat less: Research has demonstrated that when people record what they eat, they eat less. 
  • You will exercise more and even enjoy it more.
  • You will see immediate results. Seeing immediate results is an excellent motivator.
  • You will know what works: Tracking what you are eating, and your exercise regime along with your weight and measurement will help you decide what works best.
  • Your goals can seem manageable: Self-monitoring is an excellent way to break your big goals into smaller and more achievable and realistic pieces.
  • You can be flexible: When you record what you eat, and your exercise patterns measure your efforts on a regular basis, you can be more flexible about things like special occasions or day’s off. Once you know what works for you, you can use this information to create whatever kind of lifestyle schedule works for you.
  • You can see how your choices impact your plan: When you weigh in, get measured, etc., and lining these evaluative tools up against what you are doing, you can see just how much or little your choices impact the result.
  • You will avoid plateaus: Many times people have great success with their weight only to find themselves on a plateau. If you record everything with 100% honesty, you can see what works and what doesn’t work

Self-monitoring tools that work

Now that you know the benefits, how exactly does self-monitoring work? Here are some very useful and practical tools that will provide you with valuable data to keep you heading the right direction.

Food/exercise diary

The foundation of any self-monitoring program begins with a food diary or log where you write down everything that you eat and your activity in a given day. Both of these things provide insight into what works best for you. If you are tracking things like calories, steps, etc.. do your best to include these. If you are a diabetic, it is useful to track carbohydrate consumption rather than calories.

Other interesting things to note include time of day, a few sentences about how you feel about an hour after eating or exercising. The things that you include in your diary should be predetermined so that you glean the best information possible to reach your health goals.

Top rated food and exercise diaries:

There are numerous ways to keep track of your food intake and fitness the old fashioned way. Here are two journals that will help you meet your goals.

This inexpensive food journal allows you to keep track of important things like water consumption, daily calories, carbohydrates, fats and proteins. This book lays flat for easy recording and has room for up to five meals as day.

Keep track of your activity in this portable  journal that allows you to record your cardio, strength, daily goals and even some nutrition notes. With 60 pages, this little notebook is easy to slip into your gym bag and durable enough to take a beating.

Scale

Whether you like what you see or not, stepping on a reliable scale once a week may be just the thing that you stay motivated and even encouraged. Keep in mind that the scale is not your enemy, but rather a way to keep you informed. When you combine your food and activity log with your weight records, you can get a good picture of what is working and what is possibly getting in the way of your success.  For best results, use the same scale each week ( a reliable one) and be sure to weigh yourself at the same time each week.

Here are two scales that are both accurate and affordable:

Although this scale only costs $ 32.95 it scores big with over 12,000 positive reviews on Amazon. This scale offers instant readings, a large lit display, precision g sensors in .2 lb increments up to 440 pounds. The platform is durable and large and there is an auto calibrate feature and an auto shut off.

This scale measures not only body weight but also % body fat, % body water, % muscle mass and bone mass. Another nice feature of this scale is that it can store data for up to 8 users. These features make it well worth its $44.95 price tag.

Pedometer

Pedometers provide an accurate way to keep track of the steps that you take daily. These little devices are well worth the money you will spend which can average between $15 – $75 depending on just how fancy you want to go.

Although most people get about 3,000 steps per day, 6,000 steps are suggested for health maintenance. It is recommended that you walk at least 10,000 steps if your objective is weight loss. Walking is a very low risk, safe and inexpensive way to stay in shape and keeping track of your steps will show you just how effective it is.

Here are two popular pedometer tools to choose from:

This top of the line fitness tool does a lot more than count your steps. You can monitor calories burned and even stairs climbed. In addition access data about how long and well you sleep, set your fitness goals and earn motivational badges to help you do your best. Sync your stats wirelessly on your computer or on over 150 smartphones.

The Yamax is an affordable tool that claims to be 98 to 99% accurate. You can track your steps, distance, stride, calories and fat burned using this low-cost pedometer. Other features include a 30-day memory and a clock.

Accelerometer

If you want to take your tracking to a new level, consider an accelerometer. This device measures frequency, duration and intensity of physical activity. You can find these in a wide variety of prices from $50 to $1,000.

Apps

Technology can be an excellent thing when it comes to self-monitoring. If you prefer to use an app on your smartphone to keep track of your diet and exercise, there are plenty to choose from. What makes mobile apps so great is that they are always with you making it easy to keep track. Here are two top performers:

This little app is fabulous at helping you set your goals for weight loss and exercise. It even helps you track your blood pressure, sleep and more. This powerful program allows you to count calories, share favorite meals with friends and even scan food items using your camera and bar codes. One of the best features of this app is the ability it has for you to connect to accountability partners. Who doesn’t need a little motivation from time to time. Keeping track of your exercise and setting personal challenges is also included.

While the free version does plenty, the premium for just $39.99/year is loaded with awesome features such as informative content and tools to manage conditions such as diabetes and hypertension.

Some call this food, fitness, and overall health tracker one of the best free programs available. You can customize your weight loss and fitness goals, store your favorite food items and recipes, count not only calories but also micronutrients and find nutrition facts.You can access even more free tools at livestrong.com such as meal plans, free workout videos and the latest in health and wellness.

For just $29/year you can become a gold member. With this membership, you will have advanced statistics tools, a private community board, a clean eating guide with recipes and tips, priority customer support and more

It counts to pay attention

If you are serious about your health, it will serve you well to be serious about self-monitoring. Although it is unclear as to what extent of self-monitoring is best for optimal performance and compliance with healthy lifestyle plan, it is evident that there are many benefits to becoming more aware .

– Be Well

 

 

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 Blog, Mind and Mood

Do This When You Can’t Stop Thinking About Food

When you first fall in love, there is often no longer any space in your brain for anything but thoughts of that person. It is like an override switch is triggered and there is only room for one perpetual thought. Although this may seem like a good thing, the reality is, thinking about any one thing all the time can become frustrating, distracting and even compromise your health and wellbeing.

Take food for example: If you were to keep track, how many hours a day do you spend thinking about food? Either what you are going to eat, what you have eaten, what you would like to eat or any other related thought to food? Do you think about food when you are hungry and also when you are not hungry? Is the only time that you don’t think about food when you are asleep?

If you answered yes to any of the above, it could be a sign that you are preoccupied with food. Sure, you may not think that you are preoccupied because you can still (sort of) engage in life’s daily tasks, even seem involved in activities. However, if there is a constant hum in your head or a constant return to thoughts of food, it may be time to address the issue.

Perhaps you are struggling with a health issue such as obesity or diabetes. Unfortunately, being preoccupied with food can be a terrible thing. As our thoughts often drive our actions, the constant energy being used to conjure up mental images of food can interfere with your healthy life pursuit.

Dangers of constant thoughts of food

It has been said that our thoughts often drive our actions. If you have a tendency always to think about food, you may also have a tendency to act on that thought whether it is rational to do so or not. For instance, you may have just finished lunch an hour ago, but you are not thinking about food again. This thought may cause you to overeat at a time when your body doesn’t really need food for fuel.

So, what are you to do if the majority of your thoughts center around food?  It is not so simple as telling yourself to turn it off. Don’t feel guilty if you have tried to override your compulsive thoughts but not been successful, you are not alone.  The good news is that there are some positive steps you can take to banish your constant thoughts about food. Keep in mind that managing your thoughts is just like managing other things in your life, it takes time and effort and most of all, consistency.

Thinking about foodHere are some things that you can try:

Mental distractions: There is nothing like a good ol’ distraction to re-channel your thoughts. Being busy and being distracted means that your thought energy will have to fight for space. Although being distracted is not a longterm solution, it will help to diminish your controlling thoughts. Try things like playing solitaire, scrabble, word puzzles, etc… Anything that will pull valuable cognitive resources is a good choice.

Share your thoughts with a loved one or friend: Sometimes something so simple as sharing your thoughts with others can help release the burden that you have. Often, others can provide insight and support that will allow you to break free from your constant battle with food thoughts.

Keep food out of sight: Often the visual stimulus of looking at food is enough to trigger controlling thoughts about food. Keep your counters clear of food and your cupboards and fridge full of nourishing options such as fruits and veggies. If you share your space with someone who eats less than healthy, ask them to keep the food out of sight as well.

Use your hands: Just as mental distractions can help chase away your focus on food so can being busy with your hands. Take up a hobby such as crochet, knitting, painting or even playing a musical instrument. Again, the idea here is that your neurons can only handle so much, and if you channel the energy in another direction there won’t be much left for thoughts about food.

Ask yourself if you are famished or just bored? Sometimes you may think about food when we are hungry, but other times you may think about food because you are bored. Take a few minutes to connect with yourself when thoughts of munching on your favorite snack enter your head. If you conclude that you are not hungry, just bored – find something purposeful to do. If you are truly hungry – have a healthy snack like some veggies and hummus.

Breathe deeply: Often just taking the time to center yourself and focus on your breathing can chase repetitive thoughts away.  Take a deep breath in through your nose and slowly exhale through your mouth. Do this four or five times to switch your focus from food to breathing. Your body will feel revived and energized after this exercise.

Don’t use food as a reward:  To help shift your focus away from food be sure not to reward yourself with food. For instance, if you feel that you deserve a “treat” for some reason or another make it a habit to choose something other than food such as a pedicure or a new pair of shoes.

Help someone: If you really want to shift the focus away from yourself, go out and help someone. Being engaged with people who are in need will rearrange your thoughts so that they are in line with what others need not with what you think that you need.

Listen to calming music: Many times you may feel like the racing thought of food will never cease. Chase your thoughts away by listening to soft instrumental music. After a few songs you may find that the music has gently pushed your disturbing thoughts aside.

Talk to yourself: One of the best and most effective ways to banish unwanted thoughts is to face yourself in the mirror and have a little talk. Remind yourself that you are more than your thoughts and that your thoughts will not control you. Be grateful always and remind yourself that you will not think of food. Repeat this as many times as it takes to get the idea of food out of your head.

Healthy thinking is a habit

Contrary to what you might have heard, it takes about 66 days for something to become a habit. Don’t give up on yourself too soon, but rather remind yourself that you can stop the thoughts. Keep defeatist thoughts away and remain confident that you can win the battle over your preoccupation with food. Don’t worry about how long it may take but instead, put your energy into making it happen no matter how long it does take!

-Be Well

 

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17 Tips for Healthy Dining Out

You are excited, it has been far too long since you have enjoyed an evening out. The babysitter has arrived, you are already feeling the stress melting away as you put your cares from the past week to bed and head out on the town.

Everyone enjoys a night out from time to time. A great meal cooked by someone else, and better yet, cleaned up by someone else. There is just something special about being waited on from time to time.

However, far too often we let ourselves become preoccupied with thoughts of veering off our healthy diet or worry about not having the right foods to choose from. Good news, both pre-diabetics, and diabetics can enjoy a fabulous meal and all of the fun that comes along with a fun night out without any regret.

Here are some tips for healthy dining out that will keep you healthy without sabotaging your fun:

Eat as close to your usual time as possible: If you take medication or insulin to help control your diabetes, it is vital that you eat at a time very close to your usual time at home. In order to accomplish this, avoid dining in a location where you know there will be a long wait. Better yet, choose places that accept reservations. Always pack a “just in case” snack in your bag such as a piece of fruit. If you find that it is taking longer than expected to be served, eat your snack to tide you over.

Do your research: Before choosing a place to eat, drop by and take a peek at the menu. Many places also offer their menu online so that you can check meals before making a reservation. Be sure that the restaurant that you chose has meals that are on par with your diabetes meal plan.

Ask questions: Once you arrive at the restaurant, don’t be shy to ask as many questions as you need to in order to feel comfortable about what you will be eating. If something doesn’t seem just right, ask about substitutions. You will find that more often than not, restaurants are willing to make substitutions for health concerns.

Keep your sugar radar on: Although avoiding added sugar is more difficult when you are not preparing your own meals, it isn’t impossible. As you may know, sugar lurks in some very strange places such as sauces dips and dressings. The best bet is to ask for all sauces and dressings to be on the side. A safe bet for salad is always oil and vinegar. Of course, it is always wise to steer clear of beverages other than water. If you are looking for something a little more exciting, add lemon to some seltzer water or enjoy a cup of cold brewed herbal tea.

Be cognizant of carbs: Too many carbs at one time can spell disaster as they will send your blood sugar to the moon. Always choose low-carb foods such as whole grains and vegetables and if possible pass on the buns or anything overly  processed. Remember, the more fiber the better!Healthy dining out

Have a healthy fear of fried food: Just like processed food and high carb foods , fried foods are a danger to anyone, especially people who struggle with blood sugar issues. Don’t be afraid to ask to have a certain dish cooked in a way that does not defy your dietary rules. The best, of course, is steamed, broiled, baked and sauteed.

Skip the chips: Depending on where you go, you may have a basket of chips, bread or some other “free” appetizer on your table. If you can help it, it is best to avoid the temptation to fill up on these pre-dinner snacks.

Eat your food naked if possible: It is always best to undress your food so that you can enjoy its natural goodness without it being drenched in sauces, breading, marinades etc. To add flavor ask for extra spices or use healthy options like fresh salsa, lemons or limes.

Don’t go Texas style: Your mantra should never be “go big or go home.” This is a recipe for disaster. American portions, by in large, are really too big for anyone. We have become a supersize nation and it seems as though the majority of people have stretched to accommodate this. Compared to almost every other country, our portion sizes are huge, enough for two or even three persons. If you go out, ask to split a meal with a friend or take a box home.

More healthy tips for dining out 

  • Eat at restaurants that use local food.
  • Don’t skimp on your meal price – lower priced food may be more heavily processed.
  • Drink plenty of water before you go out to eat – you will generally eat less if you are well hydrated.
  • Avoid fast food at all costs.
  • Remember to enjoy your meal – eat slowly, never rush through your dinner. It takes about twenty minutes for your brain to register to your stomach that it is full.
  • Avoid foods with the following words in the name, creamy, fried, sauce, crispy or stuffed.
  • Don’t stress if you make a poor food choice by mistake.
  • Skip the dessert.

Start a dinner club

If you love to get together with friends for a night of fun and share a meal consider starting a dinner club. You can enjoy taking turns hosting dinner. If everyone in the club is aware of your dietary restrictions you will probably enjoy a healthier meal than you would if you dined out. Remember, are so many options for healthy and delicious main dishes and even sweet treats. Your friends will ask for seconds!

What’s for Dinner? Quick Chicken Cordon Bleu and  Old-Fashioned Fruit Crumble….yummy!

Most importantly

Most importantly don’t avoid going out and having a good time for fear of upsetting your diet plan. You may have to do a little upfront planning but don’t let that get in the way of you having an amazing night out on the town. Remember, no regrets.

-Be Well

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