Five Healthy Eat­ing Tips for the Hol­i­days

The Standard Journal - - LOCAL - By Ti­fani Ki­nard Polk Med­i­cal Cen­ter

For those of us who are try­ing to eat healthy and stay ac­tive, the stretch from Hal­loween to New Year’s Day is a real gaunt­let. Temp­ta­tions are ev­ery­where, and par­ties and travel can re­ally throw a wrench into our reg­u­lar nutri­tion and ex­er­cise rou­tines.

It’s even tougher to nav­i­gate the hol­i­days if you’re also try­ing to man­age di­a­betes. How can you stick to your plan when ev­ery­one else is splurg­ing?

The Cen­ters for Dis­ease Con­trol and Pre­ven­tion of­fers these five tips that can help:

Hol­i­day-Proof Your Plan

You may not be able to con­trol what food you’re served, and you’re bound to see other peo­ple eat­ing a lot of tempt­ing treats. Meet the chal­lenges armed with a plan:

Eat close to your usual times to keep your blood su­gar steady. If your meal is served later than nor­mal, eat a small snack at your usual meal­time and eat a lit­tle less when din­ner is served.

In­vited to a party? Of­fer to bring a healthy dish along.

If you have a sweet treat, cut back on other carbs (like pota­toes and bread) dur­ing the meal.

Don’t skip meals to save up for a feast. It will be harder to keep your blood su­gar in con­trol, and you’ll be re­ally hun­gry and more likely to overeat.

If you slip up, get right back to healthy eat­ing with your next meal.

Out­smart the Buf­fet

When you face a spread of de­li­cious hol­i­day food, make healthy choices eas­ier by tak­ing sim­ple steps to eat right.

Start out by hav­ing a small plate of the foods you like best and then move away from the buf­fet table. Fill the plate with veg­eta­bles to take the edge off your ap­petite.

Make sure to eat slowly. It takes at least 20 min­utes for your brain to re­al­ize you’re full.

Also, avoid or limit al­co­hol. If you do have an al­co­holic drink, have it with food. Al­co­hol can lower blood su­gar and in­ter­act with di­a­betes medicines.

And plan to stay on top of your blood su­gar. Check it more of­ten dur­ing the hol­i­days, and if you take medicine, ask your doc­tor if the amount needs to be ad­justed.

Fit in Fa­vorites

No food is on the naughty list. Choose the dishes you re­ally love and can’t get any other time of year, like Aunt Edna’s pump­kin pie. Slow down and sa­vor a small serv­ing, and make sure to count it in your meal plan.

Keep Mov­ing

You’ve got a lot on your plate this time of year, and phys­i­cal ac­tiv­ity can get crowded out. But be­ing ac­tive is your se­cret hol­i­day weapon; it can help make up for eat­ing more than usual and re­duce stress dur­ing this most stress­ful time of year. Get mov­ing with friends and fam­ily, such as tak­ing a walk af­ter a hol­i­day meal.

Get Your Zzz’s

Go­ing out more and stay­ing out later of­ten means cut­ting back on sleep. Sleep loss can make it harder to con­trol your blood su­gar, and when you’re sleep de­prived you’ll tend to eat more and pre­fer high-fat, high-su­gar food. Aim for 7 to 8 hours per night to guard against mind­less eat­ing.

Fi­nally, the best thing you can do dur­ing the hol­i­days is to re­mem­ber one of the great joys of the sea­son — spend­ing time with the peo­ple you care about most. When you fo­cus more on the folks and the fun, it’s eas­ier to fo­cus less on the food.

And, in this time of Thanks­giv­ing we just want to say how are grate­ful we at Polk Med­i­cal Cen­ter are to be part of such a won­der­ful com­mu­nity.

Ti­fani Ki­nard is the Hos­pi­tal Ad­min­is­tra­tor and Chief Nurs­ing Of­fi­cer of Polk Med­i­cal Cen­ter.

/ AP-Mark Humphrey

Pedes­tri­ans pass by the Ry­man Au­di­to­rium in Nashville, Tenn. Granville Au­to­matic, which be­gan in At­lanta and is now based in Nashville, re­cently re­leased its al­bum “Ra­dio Hymns.” The ti­tle track re­counts how the Ry­man Au­di­to­rium was saved just as it was about to be de­mol­ished in the 1970s.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.