The latest news on the health and wellness issues that matter most • November 2016 Health Matters
This holiday season, make it a point to indulge...in healthy living. It’s a great way to connect with the pleasures of the season. And there is so much to enjoy – time with friends and family, the joy of being active, and let’s not forget the wonderful food! November is Diabetes Awareness Month and the NCH von Arx Diabetes and Nutrition Health Center would like to help you say goodbye to holiday guilt and hello to healthy indulgences for all the family. There are many ways to enjoy even if you are working on preventing or managing diabetes. Let the Holiday Spirit move you! Tips Recipes HAPPY
Holidays with a Big Meal ¬ Eat breakfast or snacks earlier in the day and avoid the idea of saving carbs for the big feast later on. If you have diabetes do not skip meals, it may be harder to manage your blood sugar. ¬ Limit the number of servings of starchy foods on your plate. It might be tempting to have some mashed potatoes, sweet potato cas- serole and rolls, however, try to choose just one of these items. Or just take a few spoonfuls or bites of each. A DRINK IS: ¬ 12 fl ounces of beer ¬ 5 fl ounces of wine ¬ 1½ fl oz of 80-proof distilled spirits ¬ 1 fl oz of 100-proof distilled spirits ¬ Enjoy your favorite holiday treats, but take small portions, eat slowly, and savor the taste and texture.
Are You Hosting a Dinner? Make sure the menu includes healthy food choices such as fruits, vegetables and lean meats. Baking, broiling and barbequing are good methods for cooking meats such as turkey. Avoid frying or adding extra fat during cooking. When you’re cooking, avoid sampling the foods more than necessary. These calories add up and can affect your blood sugar. If you’re the host of the dinner, clear the table and put unused food
leave it on your plate-don’t finish it! ¬ Choose vegetables first. Broccoli, baby carrots, cauliflower and tomatoes are good choices that are usually on the appetizer table. Take only a small spoonful of dip or skip it entirely. ¬ Eat chips and crackers in moderation, and defi- nitely avoid eating them straight from the bag. Put some on a small plate and don’t load them down with creamy mayo-based dips. ¬ Try not to hang out near the food to avoid graz- ¬ Choose fruits and vegetables served raw, grilled or steamed. Avoid vegetables in creams, gravies and butter. ¬ Stick to calorie-free drinks such as water, tea, seltzer, or diet sodas instead of punch or mixed drinks. ¬ If you choose to drink alcohol, limit the amount and have it with food. Talk with your healthcare team about whether alcohol is safe for you. Women should drink no more than one alcoholic beverage a day and men should drink no more than two.
ing. Find a comfortable spot across the room and focus on socializing instead of eating. ¬ Sip a large glass of water or mineral water. This will keep you hydrated and provide you with a better option than alcohol. ¬ Take a walk or attend your usual exercise ses- sion the day of a party. Make it a priority rather than saying there isn’t time. It is probably more important than the party! ¬ After your meal, take a walk with family and friends. Exercise will also get you mov- ing, keep you focused on your goals, and give you a welcome break from being surrounded by treats. Exercise is also a great way to lower blood sugar levels. ¬ If you overindulge, don’t beat yourself up. If you eat more carbs or food than you planned for, don’t think you have failed, just make a plan to get back on track.
away to help guests avoid grazing. Are You a Guest at a Family
Member's or a Friend's House? Offer to bring along a healthy dish that you know you will enjoy and can substitute for a not so healthy option.
Holiday Parties and NewYear's Eve
¬ Eat a small, balanced meal or snack before you leave home. If you arrive to the party hungry, you’ll be more likely to overindulge (another great reason to NOT skip breakfast and lunch). ¬ Study ALL of the food options, and think about what you are going to have before you put any- thing on your plate. Decide which foods are worth eating and which can be ignored, and then stick to that decision. ¬ If you taste something that you don’t enjoy,
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