LET'S TALK
PERSONAL
SELF MANAGEMENT FOR YOUR DIABETES
HELP FOR THOSE CONFUSING QUESTIONS YOUR DOCTOR'S DO NOT ANSWER
There w no questions for today's issue on Diabetes. So we offer you this great article from Sharon (the Diabetes Educator) not Sharon the publisher.
We offer you "101+ diet tips"
This advice is good for everyone, not just people with Diabetes.
=======>>>>>>>
Dear Friends,
I am often asked questions about diet, so I thought I would cover
this
topic here.
Frequently, people write and ask me for a diet plan. My answer is
always the same. Generic diet or meal plans do not work. Everyone
is
an individual with their own food likes and dislikes. To hand out
a
generic meal plan is dooming these people to failure. Plus, I can
not
design meal plans. This should be done by a registered dietitian.
I do
not have the qualifications to do that job. Of course, once a
meal plan
has been designed, I can adjust it if needed. And I can certainly
answer questions about an existing meal plan.
So, when asked for a meal plan, this is what I answer:
If you have insurance, I would recommend that you call your
insurance
company and ask them if they will pay for a visit to the
dietitian. If
they say yes, then get a prescription from your doctor, call your
local
hospital and make an appointment to see the dietitian. For 3 days
before your appointment keep a food diary. Write down every
single
thing you put in your mouth, when you ate it, and why you ate it
(you
were hungry, you were bored, etc.) Take this with you to your
appointment. This will give the dietitian enough information that
she/he will be able to design a meal plan personalized for you.
Of
course, you can always use our online dietitian.
Alright, enough said about personalized meal plans. Now, onto
something
that might be a little more entertaining.
I have written a book called "101+ Diet Tips" written
by everyday
people. These "tips" were compiled from years of
working with people
struggling with weight loss (just "normal people" like
you and me).
These are the little secrets they shared about what worked for
them. I
thought maybe I would share some of these "tips" with
you. So sit back
and enjoy. But remember, not all tips work for all people. Maybe
you
can find one or two that can help you conquer the "diet
demon!"
You need to eat! If you are severely limiting your calories you
will
find it harder, not easier, to lose weight. Dieters who eat more
low fat
foods lose weight more efficiently than those who eat lower
calorie
menus with more fat. Eating the right food can actually boost
your
body's ability to burn fat. Also, studies done on drastic weight
loss
programs have proven that decreased brain function and reaction
time are
consequences of such a dramatic change. Plus your body will go
into
starvation mode and will conserve every calorie you put in your
mouth.
I had one patient who could not lose weight eating 500 calories a
day.
Once she started eating, her body came out of starvation mode,
and she
was able to lose weight on 1800 calories a day.
There are definitely munchies that you can consume to lose
weight. With
these foods, you almost burn more calories chewing and digesting
them
than they actually contain.
Under 20 calories:
1 cup zucchini sticks - 18 calories
1 cup cucumber slices - 13 calories
½ cup of pickled vegetables (giardiniera) - 10 calories
2 tablespoons of salsa - 20 calories
Diet Popsicle - 10 calories
1 dill pickle - 12 calories
Under 50 calories
10 jelly beans - 40 calories
20 raisins - 35 calories
1 small peach - 35 calories
8 baby carrots - 32 calories
1 cup air-popped popcorn - 30 calorie
1 cup tomato juice - 41 calories
1 cup strawberries - 43 calories
Nonfat cappuccino - 43 calories
Spices rev up your metabolism, plus they make low fat foods taste
better. Scientists have discovered that chili, peppers, salsa,
mustard,
and ginger can actually raise your metabolic rate. The result is,
you
can burn calories much faster, up to 45% faster than that of a
bland
diet. These foods create a thermogenic burn, meaning it helps the
body
to produce "heat", thus burning off calories. So forget
all those
"thermogenic" products out there and start adding some
"spice" into your
diet.
A Tootsie Pop has only 60 calories, and its chewy center makes it
more
satisfying than a regular lollipop. (Yes people with diabetes can
eat
candy!)
Brown sugar is not better than white sugar. All brown sugar has
is a
little bit of molasses in it. It is not nutritionally superior.
Drink ice water! So you have promised yourself that you will
drink the
recommended eight to ten glasses of water a day. Good for you! If
you
choose ice water, your body will burn up to 40 calories just by
turning
up its metabolism in order to warm the water.
When you feel like snacking, go brush your teeth and tongue with
a minty
toothpaste. Sometimes when we think we want to eat, we just want
to get
that nasty taste out of our mouths. The fresh taste will curb
your
desire.
Try to keep your room a little chilly at night. The more heat
your body
needs, the more calories you will burn to provide that heat.
When you are craving chocolate, take a whiff of strong perfume.
Carry a
full strength perfume with you, or perfume a hanky. When that
"craving"
starts happening, put it up to your nose and breathe deep. Your
craving
will go away. (I have a patient who absolutely swears by this
one.and
she has lost forty-seven pounds!)
Find hidden places to exercise. For example, did you know that
brushing
your teeth burns 140 calories a week? Also, talking on the phone
burns 2
calories a minute (and if you have a cordless phone, try walking
and
talking), and playing cards burns 100 calories an hour.
Putting lemon in your water will take away that empty feeling in
your
stomach.
When you are having a "sugar attack" eat a piece of
licorice. It takes a
long time to chew and will give your brain time to realize the
craving
is satisfied.
Sex is good exercise. Believe it or not, an amorous lovemaking
session
will burn off 500 calories in an hour. That is about as much as
40
minutes on a treadmill and much more enjoyable!
If you are going to drink alcohol, always have at least one glass
of
water with every glass of alcohol you drink. By alternating
between
alcohol and water you will cut your calories in half. Alcohol
also
stimulates your appetite, so be aware that as you drink, your
willpower
will go down.
Another hidden place to exercise is while you are driving.
Practice some
isometrics at traffic lights. Squeeze your buttocks and hold for
a count
of ten. To get rid of that saggy neck, raise your lower lip,
trying to
touch your nose. (Hopefully the person next to you won't think
you are
"nuts")
And, last but not least, try to use a food scale. We have been
overeating for so long that we think we can eye-ball a serving
size. If
you use a scale or a measuring cup I think you will be surprised
to find
that you are eating 2 to 3 times the recommended amount. When you
are
away from your scale or measuring cup try these hints to help you
pick
the correct serving amount:
1/3 cup of rice is about the size of a golf ball
3/4 cup dry cereal is about the size of a handful
1/2 cup cooked cereal or pasta is about the size of a hockey puck
1 small baked potato is about the size of a small computer mouse
1/2 cup of juice is about the size of a cupcake wrapper
2 to 3 ounces of fish, chicken or lean meat is about the size of
a deck
of cards
2 ounces of cheese is about the size of two computer diskettes
1 tablespoon regular salad dressing is about the size of two
casino
chips
1 teaspoon of margarine is about the size of the tips of your
thumb
2 tablespoons of light salad dressing is about the size of a ping
pong
ball
1 plain cake donut is about the size of a hockey puck
I hope you will find this information useful. Remember if you
have any
questions, please send them to
Take care,
Sharon Truax, RN,CDE,OCN
http://www.mydiabetesed.com
Send your questions about diabetes to: mailto:diabetes@starterkithaven.com