Theresa Gentile Nutrition
Your Neighborhood Nutritionist
Theresa Gentile Nutrition
How NOT to gain weight this holiday season
1. Don't stand next to the buffet
You're less likely to keep eating If you have to dodge through a crowd and interrupt a conversation to get to where the food is.
2. Keep up a conversation
More time talking means less time eating. And don't eat mindlessly - pay attention to what you eat by avoiding the urge to nosh while in a conversation.
3. Fill up your plate with fruits and vegetables
You'll be filling up on phytochemicals, vitamins, minerals and fiber without much calories
4. Alternate alcoholic drinks with a glass of water
Or make your glass of wine a spritzer by adding seltzer water. You'll make that 5 oz glass of wine 60 calories instead of 120.
5. At the desert table, choose one and enjoy
Don't let variety fool you by letting a sugar rush take over. A few bites of sugary goodness creates a need for more. And, in one study, participants who had a variety of colors of M&Ms ate more than if they had just one color in front of them. Since all M&Ms taste the same, it was concluded that variety increases intake.
6. Don't go back for seconds
Enough said. Why double your calories? You needn't feel excessively full after your meal. Start to practice walking away from the table feeling satisfied, not full.
7. Bring a healthy dish
If you're not sure what will be at the party, don't go hungry and bring a healthy dish that you know you can enjoy.
8. Keep the holiday to one day...not a holi-week
Don't keep leftovers around to pick on all week.
9. Enjoy in moderation and be in the moment with family and friends
Remember, shiny colored chocolates are the same ones sold all year long, there is no reason to be gluttonous now. Enjoy some special meals and recipes in moderation.
Lose Weight with a Plan
Are you at Risk for Type 2 Diabetes?
1. Lose excess weight
The Diabetes Prevention Program found close to a 50% reduction in progression to diabetes with modest weight loss.
2. Cut out sugary drinks
It looks like fructose - the sweetener in table sugar, high fructose corn syrup, honey and agave - may make the body more resistant to insulin.
3. Limit carbohydrates
A diet low, but not extremely low, in carbohydrates has been shown to lower blood sugar and insulin levels after meals. And the carbs you eat, should be whole grains or come from fruit, vegetables, and legumes. Oh, and the literature does not suport glycemic index as making a big difference in insulin sensitivity.
4. Drink Coffee
Coffee consistently is linked with a decreased risk of type 2 diabetes. Even decaf.
Foods high in magnesium are linked to a lower risk of diabetes. Whole grains, leafy greens, nuts, and beans.
6. Vitamin D
Those with high levels of vitamin D have a lower risk of developing type 2 diabetes in the future. The results seem more promising in those with existing insulin resistance.