This time of year can be as stressful as it is joyful. The holidays are a great time of gathering and celebrating. However, for many people, the holidays bring anxiety over food choices and overindulgence. Do you fear diving into holiday foods? In this month’s blog, we’re addressing the holiday food fears and giving you the tools you need to maintain your health goals all through this hectic month.
One of the best parts of a standard holiday meal is that it can be easily converted into MyPlate. We love using MyPlate as a simple checklist for creating healthy, balanced meals. Aim to make ½ of your plate fruits or non-starchy vegetables, ¼ whole grains or starchy vegetables, and ¼ a lean protein. You also want to ensure that you’re incorporating healthy fats at each meal to also keep you full. At least 3 of your meals per day should contain 3 or more different food groups.
So often, people skip meals during the holidays in order to “save” for larger meals. Skipping meals leads to bingeing later on, increased cravings, drops in blood sugar, fatigue, and irritability. Stay happy this holiday season by eating regularly throughout the day. Start the day with a healthy, balanced breakfast to get you off on the right foot. Aim for MyPlate based meals, complete with fiber, protein, whole grains, and healthy fats to keep you full.
Bring Your Own
If you’re attending parties or family gatherings, offer to bring a healthy side dish. Take on the salad-making responsibilities or try out that roasted veggie dish you’ve been waiting to try. When you bring your own veggies, you can rely on having at least one healthy option on hand.
A healthy and balanced diet includes all foods. They all have a place, even those cookies and cakes. The key to enjoying these treats is practicing mindfulness. Be intuitive about your food choices. Choose foods that you truly enjoy, not just the store-bought cake that someone shoved in your hand. Evaluate which foods really do bring that sense of satisfaction and joy to your life. Choose those. Don’t just eat the candy that doesn’t do much for you because it’s around. Aim for wholesome and deliciousness and take the time to savor that treat slowly.
Physical activity doesn’t have to go out the window because you allowed yourself to enjoy indulgences. Make a point to go on a family walk after dinner or play an active game with friends. Embrace the cold and go for a morning hike before festivities begin or do a yoga video in your downtime. Activity does not need to be strenuous, but you’ll feel much better when you get that blood flowing!
This holiday season, ditch the stress and guilt associated with food. Refocus your holiday to be about spending quality time with friends, family, or giving back to the community. The holiday season is about celebrating the ones you love, rather than the food itself. Work on incorporating foods you love with mindfulness and intention, and experience the liberation from food rules. Check out more ideas on our holiday Pinterest board here! Happy holidays from Let’s Move! STL!
November marks the start of National Diabetes Awareness Month. We want to help spread awareness about managing diabetes with the ABCs of diabetes and tips on eating with diabetes.
So What is Diabetes?
When you have diabetes, you either make no insulin or not enough, which makes it difficult or impossible for your body to utilize carbohydrates.
After you eat carbohydrate-containing foods (starchy vegetables, grains and baked items, fruit, and dairy foods), your body breaks the carbohydrates down into a sugar called glucose. Once the carbohydrates are broken down, the glucose produced gets absorbed into the blood. Glucose is used as fuel for your cells. In order for your cells to use the glucose, it needs to move from the blood into the cells. This is where insulin plays a role. Insulin is a hormone that acts like a key that unlocks the cell and allows glucose to enter.
There are Two Types of Diabetes:
Type 1 diabetes: The body does not make insulin in this form of diabetes. People with type 1 diabetes need to take insulin every day. Type 1 is an autoimmune condition that typically appears earlier in life.
Type 2 diabetes: The body does not make insulin or use insulin well. People with type 2 diabetes may need to take pills or insulin. Type 2 diabetes is the most common form of diabetes.
ABCs of Diabetes
The American Diabetes Association and the American College of Cardiology have teamed up to raise public awareness of the “ABCs of diabetes”. Managing your ABCs will help lower your chances of having a heart attack, stroke, kidney disease, or other diabetic complications.
A is for the A1c test: This test shows your average blood glucose levels over the last 3 months. The A1c goal for most people is below 7%.
B is for blood pressure: The blood pressure goal for most people is 120/80. A goal of 140/80 is appropriate for most people with diabetes. High blood pressure can put too much stress on your organs. It can cause heart attack, stroke, or kidney disease.
C is for cholesterol: Cholesterol measures the amount of fat in your blood. The goal for most people is a value below 200 mg/dL for total cholesterol, less than 100 mg/dL for low-density lipoprotein cholesterol (LDL), and above 40 mg/dL (men) and 50 mg/dL (women) for high-density lipoprotein (HDL) cholesterol. LDL cholesterol can build up and clog your blood vessels. HDL cholesterol helps remove cholesterol from your blood vessels. Higher total cholesterol values put you at risk for a heart attack or a stroke.
D is for daily exercise: Stay physically active every day. Aim for 30 minutes of physical activity per day or 150 minutes per week. Exercise can also help keep your blood sugar, cholesterol levels, and blood pressure in check.
E is for eating well: Control your portion sizes, and stay on a regular meal schedule. Aim for the appropriate amount of carbohydrate calculated by your doctor or registered dietitian at each meal.
F is for foot care: Check your feet for sores, blisters, or injuries every day. Diabetes can make you more prone to infections. Always wear well-padded shoes and try not to walk around barefoot.
Eating with Diabetes
Good diabetes self-care means following your meal plan and keeping track of what you eat and drink. Eat a variety of foods in the right amounts, check labels for calories, total carbohydrate, total fat, and sodium amounts, and eat regularly. Avoid foods that are too high in calories, cholesterol, saturated fat, trans fat, and sodium. Eating regularly throughout the day (every 3-4 hours), can also help to regulate blood sugar levels throughout the day.
MyPlate is a great way to balance out your meals and control your carbohydrate intake. MyPlate focuses on filling half of your plate with non-starchy vegetables, ¼ of your plate with a carbohydrate source or starchy vegetable, and ¼ of your plate with a lean protein.
Healthy Food Choices Include:
Tips for Dining Out:
At the end of the day, living an active life with a balanced diet can help manage your diabetes. Always make sure you check with your doctor or registered dietitian for methods to manage your condition.
American Diabetes Association: www.diabetes.org
Joslin Diabetes Center: www.joslin.org
Academy of Nutrition and Dietetics: www.eatright.org
Written By: Katie Gallagher, MA, RDN, LD
Let's Move! STL Dietitians