Holiday Eating Tips

Little Johnny Joke:

Little Johnny refused to eat.  So his mother, in desperation, took him to the psychiatrist, who tried many methods, to no avail.  The psychiatrist asked, "What would you like to eat?"

"Worms" Little Johnny said.  The psychiatrist was gleeful as he sent his nurse for a cupful.  Placing them on a plate, he said, "Here they are."

"I want them fried" was the response.

The nurse took them and had them fried.  When presented with them, Little Johnny replied that he only desired one.   The psychiatrist took one and in a strong voice said, "Here is only one.  Now eat it."

"I only want half and you eat the other" was the reply.

The psychiatrist swallowed one half and gave the other to Little Johnny. Just then Little Johnny began to cry.

The doctor asked what was wrong.  Little Johnny said, "You ate my half!"

Unlike Little Johnny, eating worms is not on our holiday menu. As a matter of fact, a warm, fuzzy worm casserole would be rather easy to avoid.  This is not true for the many other choices on our tables during the holiday season.  Staying committed to eating healthy meals is very challenging for most people on Thanksgiving, Christmas, and New Years Day.  These holidays are typically festive and it is easy to veer off track and stick to a "low fat, low cholesterol, low sodium, low to moderate carbohydrate" meal plan.  Ugghhh!, not for the holidays!   It is possible to enjoy your holiday meal without the remorseful, guilty feelings that we feel when we over-indulge.

• Plan ahead.  Know when you are going to attend parties, dinners, land festivities with family, friends, relatives and co-workers and be prepared to mentally deal with the with the fact that  the temptation to over-indulge will run high on these days.  Stick to your healthy meal plan in between these days.

• Eat holiday foods outside the home.  Try to avoid having these foods readily available by bringing them into your home. 

• Exercise.  Gather a friend or two and take a 15-30 minute walk. 

• Take your medications.  This is NOT the time to "forget" to take your daily medications as prescribed.

• Volunteer to bring the sugar-free beverages (diet soda, powerade lite, crystal lite, sugar-free kool-aid, tea or lemonade sweetened with artificial sweeteners such as Splenda or Equal).  Don't drink your carbs because they reduce they limit the carbs you should have from solid foods.  

• Bring healthy snack foods (veggie and fruit tray, walnuts/almonds, or a cheese tray) so that they will be available for you and others to enjoy.  Remain conscientious of "sampling and tasting".  Every bite counts.

• If you overindulge in food with your first plate and desire to eat more then choose meats and nonstarchy vegetables as your second helping. 

• Choose your battles and dodge the guilt.  If you fall off the bandwagon, then get back on the next day.

• If you are hosting the dinner then ask family, friends and relatives to take left over plates.  

• Enjoy your holiday.  Laugh loud and often with your family, friends, and relatives.  Who knows, this may be the last time ...  Peace!

•  View my website:  http://visionsofcontrol.com/default.aspx

 "An optimist is a person who starts a new diet on Thanksgiving Day."
~ Irv Kupcine

12 Reasons Why I Don't Exercise

If your dog is fat, you're not getting enough exercise.  ~ Author Unknown

12 Reasons Why I Don't Exercise: 

• Fat people are harder to kidnap.

• Eat right, exercise regularly, die anyway.

• I'm in shape. Round is a shape.

• I asked the instructor at the health club what I could do for my body, and he said, "Schedule it for demolition."

• The advantage of exercising every day is that you die healthier.

• I keep Trying to lose weight , but it keeps finding me.

• These days many people get their exercise jumping to conclusions, flying off the handle, dodging responsibilities, bending the rules, running down everything, circulating rumors, passing the buck, stirring up trouble, shooting the bull, digging up dirt, slinging mud, throwing their weight around, beating the system, and pushing their luck. 

• Does Running late count as exercise?

• I don’t exercise. If God had wanted me to bend over, he would have put diamonds on the floor.

• I exercise every morning without fail. One eyelid goes up and the other follows.

• Fear:  My grandmother started walking five miles a day when she was 60. Now she's 97 years old and we don't know where the hell she is.

• Exercise wouldn't be a problem with me if I had a different body to do it with.

Now with that being said, it's time to get up and get moving!!!

"Do you realize there are 1440 minutes in a day?  Surely we can spend 30 minutes a day exercising!"

~ Ricia Taylor, Registered Dietitian

Diabetes, Flu, and You

The greatest wealth is health.  ~Virgil

People with chronic illnesses are strongly urged to be immunized yearly with a flu vaccine.  The Influenza (flu) virus can make anyone sick and uncomfortable but people with diabetes who contract the flu virus are of particular concern because they are most likely to get very sick and may develop very serious complications.  The Centers for Disease Control and Prevention (CDC) recommends that everyone with diabetes aged 6 months and older should get a flu shot. It is also recommended that close household contacts and out-of-home caregivers of people with diabetes also get the flu vaccine.  Pneumonia is a potential complication of the flu virus therefore, a pneumonia vaccine is also recommended for people with diabetes.  

Flu symptoms may include fever, coughing, sore throat, runny or stuffy nose, headaches, body aches, chills and fatigue. If you have diabetes and contract the flu virus then it is very important that you receive proper care and rest.  Flu.gov provides the following guidelines to assist you with taking care of yourself:

• People with diabetes who contract the flu should follow the following guidelines:
  
  

  Be sure to continue taking your diabetes pills or insulin. Don’t stop taking them even if you can’t eat. Your health care provider may even advise you to take more insulin during sickness.

  Test your blood glucose every four hours, and keep track of the results.

  Drink extra (calorie-free) liquids, and try to eat as you normally would. If you can’t, try to have soft foods and liquids containing the equivalent amount of carbohydrates that you usually consume.

  Weigh yourself every day. Losing weight without trying is a sign of high blood glucose.

• People with diabetes who contract the flu should call their health care provider or go to an emergency room if they experience any of the following:
  
  

  You feel too sick to eat normally and are unable to keep down food for more than 6 hours.

  You're having severe diarrhea.

  You lose 5 pounds or more.

  Your temperature is over 101 degrees F.

  Your blood glucose is lower than 60 mg/dL or remains over 300 mg/dL.

  You have moderate or large amounts of ketones in your urine.

  You're having trouble breathing.

  You feel sleepy or can't think clearly

• Medication (antiviral drugs) may be prescribed for you to assist with treating the flu virus.  Please speak with your medical provider about these medications if you contract the flu.

• Most importantly, if you think you have flu-like symptoms then call or see your medical provider ASAP for medical advice. 

Stress Is Poison

"When you find yourself stressed, ask yourself one question:

Will this matter in 5 years from now?
If yes, then do something about the situation.
If no, then let it go."
~ Catherine Pulsifer

Georgia National Fair - Perry, GA  October 2010

"Stress is poison."  ~ Agavé Powers

Stress affects emotional and physical well-being.  For people with diabetes stress is a double threat because stress is a cause of elevated blood sugars.  Mental, emotional and physical stress all affect blood sugar control.  Stress shifts our focus away from our treatment plan and prevent us from taking care of ourselves.  During periods of stress we "fall off the wagon" and deviate from our healthy meal plans, stop exercising and forget to take our medications.  These factors all contribute to higher blood sugars.  Elevated blood sugars during prolonged periods of stress may necessitate a need to make changes in  our treatment plans if our current treatment plan is not effective to keep our blood sugar levels under good control.  If you have a medical illness, infection or injury you should seek prompt treatment from your health care team.  If you are undergoing emotional or mental stress there are several techniques that you can use to help reduce stress and gain control of your stressful situation.

Stress reduction techniques:  

1. Make changes where changes can be made.  Webmd.com suggest that you develop  simple plans of action to address those situations that cannot be changed and that you ask yourself the following 3 questions:
   • "Will this be important two years from now?"
   • "Do I have control over this situation?"
   • "Can I change my situation?"
2. Exercise
3. Treat yourself
4. Make time for yourself each day, even if only for 15 minutes
5. Recite positive affirmations
6. Join a group or a club which share your interests
7. Relaxation techniques such as deep breathing exercises, yoga, or meditation
8. Talk to someone - a friend, a relative, a member of your health care team
9. Seek professional counseling  

For more information visit the following website:  

http://visionsofcontrol.com/StressManagement.aspx

If I have diabetes do I need a flu and pneumonia vaccine?

"Individuals with diabetes are more susceptible to complications of flu and pneumonia and are six times more likely to be hospitalized for these problems than non-diabetics. According to the Centers for Disease Control, 10,000-30,000 people with diabetes die each year from flu and pneumonia." 

(65 Important Facts About Diabetes:  http://facts.randomhistory.com/facts-about-diabetes.html)

Preventive health is an important component of diabetes care.  Complications from the flu and pneumonia can wreck havoc on blood sugar control.  Even more seriously, complications from the flu and pneumonia can lead to hospitalizations, more serious infections, extended length of illness, and even death. 

Speak with your health care provider ASAP about how to safeguard your health against the flu and pneumonia.  Also, visit the following websites:

Flu Vaccine Facts and Myths: 

http://www.dhss.mo.gov/diabetes/FluCampaign.html

If You Have Diabetes, A Flu Shot Can Save Your Life:

http://www.dhss.mo.gov/diabetes/eng20brochure.pdf

Pneumococcal Polysaccaride Vaccine, What You Need To Know:  http://www.cdc.gov/vaccines/pubs/vis/downloads/vis-ppv.pdf

For more information about diabetes visit my website:  http://visionsofcontrol.com/default.aspx