February 02, 2013

The Super Bowl -- A Four-Quarter Feast

Andria Coleman, RD

While Americans debate the east-versus-west coast battle on Sunday and more than 100 Super Bowl players push their bodies to the max, most of us will be practicing hand-to-mouth drills -- even though more than 60 percent of our country is already overweight.

During the Super Bowl, our best efforts at healthy eating can take their own commercial break. The caloric spread on game day may be tempting, but you don’t have to derail your healthy lifestyle to enjoy yourself.

To fight the urge to pig out during the big pigskin play-off, curb your appetite with a small meal before the party and bring some healthy choices with you. And remember alcohol’s caloric punch: The average 12-ounce beer contains 153 calories. To burn 153 calories, it takes 42 minutes of leisurely walking, 17 minutes of jogging or 13 minutes of swimming.

Most of all, savor the game and the gathering. Take the time to enjoy food rather than sprinting through it. Participate in conversation. Put down your fork (or chicken wing) and engage with family and buddies. Let your body realize it is full. The slower you eat, the less likely you are to go back for more.

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December 28, 2012

Hangover Cure? You Wish!

Noah Rosen, MD

When you go out on New Year’s Eve, remember there’s no proven hangover “remedy.” It’s best to avoid a hangover headache altogether to save a lot of grief.

Of course, you can dodge post-party blues by skipping alcohol entirely. But if you do drink, here’s how to prevent a hangover:

  • Eat first to curb the absorption of alcohol. Snack throughout the party to keep blood sugar levels up.
  • Drink slowly and in moderation, alternating alcoholic and nonalcoholic drinks. Water is best because caffeinated soft drinks increase heart rate and worsen dehydration.
  • Avoid darker alcohol and red wine. They can inflame the pain with toxic chemicals called congeners.
  • Don’t smoke. Smoking aggravates hangover symptoms, according to the new edition of the Journal of Studies on Alcohol and Drugs.
  • Take anti-inflammatory medicine (such as aspirin or ibuprofen) before going to sleep to reduce the pain of a hangover headache. Be sure to follow the dosage directions.

If you wake up feeling miserable, don’t reach for the hair of the dog. Drink some regular coffee instead--the caffeine can alleviate a hangover headache. Full Post - to Detail View

December 14, 2012

Stop Holiday Weight Gain with These Techniques

Andria Coleman, RD

It can be tough to get through the next few weeks without weight gain. But simple adjustments can help you navigate the high-calorie blitz and stick to healthy eating.

Your most important strategy is to plan ahead. If you have restaurant plans, review the menu in advance; most eatery Web sites post menus. When visiting someone’s home, offer to bring a healthy dish so you’ll have at least one nutritious option.
 
It may seem counterintuitive, but eating before going out can help, too. Choose a small salad, a handful of nuts, a piece of fruit or a small serving of low-fat protein to help you feel less like splurging later. A healthy “pre-flight” snack can also curb over-eating during the meal before the meal--bread, snacks and hors d’oeuvres.
 
As you come to an overflowing table, remember that dining is not an endurance sport: Take time to enjoy the meal. Participate in conversation, listen wholeheartedly, put down your fork and knife and engage with your loved ones. Let your body realize it is full. The slower you eat, the less likely you are to eat extra serving(s).
 
Here’s how to enjoy your celebrations without keeping a New Year’s resolution in the back of your mind:
  • Eat lower-calorie food first--soup, salad and crudités.
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November 23, 2012

Beating Holiday Stress for People with Diabetes--and Everyone Else

Ann Marie Hasse, RN

Holiday excitement is fun--and it can be stressful, too. Since added stress increases glucose production regardless of what you eat, it helps for diabetes patients to recognize it first in order to handle it.

The following techniques can reduce stress not only for people with diabetes, but for the rest of us too.                                                                                                           

Take a step back and think ahead.
  • What are your holiday arrangements? Will you travel or stay home?
  • Are you going to a lot of parties?
  • What will you prepare for celebrations?
  • How will you spend the holiday? Does your family participate in games or outdoor activities?
  • How does your family wish to remember a departed loved one?
 
Once you finalize holiday plans, start to prepare.
  • Book travel reservations early.
  • Get help from other family members if you’re hosting a meal or party.
  • Ask what is on the menu at gatherings to plan your food choices ahead of time.
  • Make recipes healthier with low-fat or nonfat ingredients. Use sugar substitutes and lower salt as usual.
  • Talk to your healthcare practitioner in advance about how to deal with higher-than-usual blood sugar so your “number” won’t add anxiety.
  • Incorporate physical activity with loved ones, like an annual football game in the backyard.
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November 16, 2012

Healthy Holidays for Folks with Diabetes and Their Loved Ones

Alyson Myers, MD

Nothing beats gathering with friends and family for Thanksgiving. While traditional dishes are delicious, they’re not always nutritious, so it can be hard for people with diabetes to eat as they should. When a member of my family was diagnosed with Type 2 diabetes, we all embraced healthier eating habits to enjoy adapted versions of holiday favorites together.

Diabetes doesn’t have to limit anyone’s holiday enjoyment. Family members can help by offering dishes with low fat, salt and sugar. Choose leaner meat like turkey or fish and enhance their flavor by baking, grilling or roasting instead of frying. Fill plates with 50 percent vegetables, 25 percent protein (meat or beans) and 25 percent carbohydrates like rice or potatoes.
 
Last Thanksgiving, I made a fruit cobbler with fresh strawberries, blueberries, blackberries and raspberries. Using fresh fruit instead of canned meant that there was no super-sweet syrup. Berries have a low glycemic index, so they cause smaller elevations in blood sugar than more high-glycemic fruit. I used blue agave syrup as a sweetener because it contains fewer carbohydrates than refined sugar, then topped off the cobbler with low-fat whipped topping.