How to enjoy Holidays without getting too indulgent
Holidays can be a great time or a bad time for someone with diabetes or pre-diabetes, or anyone concerned about losing weight. There will be many tempting meals to choose from over the next few weeks. You will be tempted by exotic rice, herb-seasoned potatoes and savory stuffing, sweet rolls, aswell as a multitude of cakes, cookies, muffins and candies. It’s a recipe that will lead to a diabetic disaster.
You may be one of the millions who overeat, gain weight and have blood sugar levels that skyrocket for more than 30 days. Let this holiday season be different.
The answer is in three words: Eat, Chew, Live. These words should serve as your mantra, and be a reminder to you about your priorities whenever you are tempted. These words are the culmination of a whole philosophy about food, nutrition, and eating that I developed over 20 years of research on type 2 diabetes. This explanation will explain how these words can be used to help you avoid eating too much and keep your blood sugar levels normal in the months ahead.
EAT TO ENJOY
The word “eat” should remind you that eating should not be a chore and that you should only eat when you feel hungry. Grains are the exception, and I will explain why. Relearning how to eat can be fun, just like when you were a child. You won’t be able to recall what you ate as a toddler, but you can see the difference in their eating habits. Toddlers will eat when they feel hungry, no matter what time it is. They will eat whatever food is offered to them, and they will eat as much as they need. When toddlers feel hungry, they “intuition” will tell them what to eat. They also enjoy the food.
Our sense of hunger becomes more complicated as we age. There are many foods that are well-designed, packaged, advertised, and marketed. Stress and other unconscious triggers like anxiety, peer pressure, worrisome issues, and gluttony are all reasons we eat. These unhealthy eating patterns are more common during the holiday season, when we stop eating to satisfy our hunger or to get nutrients.
You still possess those abilities even though you are a toddler. You can bring back the old eating habits you used in your youth. Be conscious of your thoughts and remember that you want to eat enough to satisfy your true hunger. Enjoy every moment.
Start by asking yourself “Am I really hungry?” Then, use your intuition to find the foods that provide the nutrients you need to replenish your body’s nutritional needs. You don’t need to be told what to eat by someone who doesn’t know your body’s nutritional requirements. This method of eating and enjoying can be reactivated at any gathering.
If you don’t want to eat, don’t feel obliged. If you’re being served multiple courses, it is more important to follow the “eat for health” principle. A gracious host may insist that you eat only the first or third servings to show that they have spent the day in the kitchen.
You don’t have to eat to enjoy quality time with your family and friends. Instead of using food as a way to alleviate stress, focus on the joy of being with friends and family. Talk, but more importantly, listen. Talk to people around you, and listen to their stories.
CHEW MINDFULLY
Three key concepts are reaffirmed by the word chew. They can help you manage your blood sugar and avoid overeating. Avoid foods you can’t chew. Instead of drinking fruit juices, eat real fruits. Instead of slurping down mashed potatoes – eat whole potatoes. To make it easier to chew, you can keep the potato’s skin intact. It is easy to eat too much of a food if you don’t like it or can’t chew it.
Second, cut down on your intake of grains such as corn, wheat, rice and oats. Although this may seem contradictory as you can chew corn or foods made from other grains flours, my reasoning is based upon the fact that each complex carbohydrate in grains contains up to 200,000 molecules glucose. All of these will be quickly absorbed into the blood once digestion has completed. Your liver’s attempt at removing excess glucose from your body will result in your body storing triglycerides. The triglycerides are no longer able to travel with you, so they become fatty acids in your bloodstream. Your cells can run on gasoline or electricity, and they are like hybrid cars. Your muscle cells are able to burn glucose (sugar), or fatty acid. This happens between meals, when blood glucose is low, and your fat cells produce stored fatty acids. You will have high blood sugar if your muscle cells are burning fatty acids more often than glucose.
Also, chewing reminds us that even though they are deliciously chewy, grains can cause blood sugar to rise. You will find it difficult to resist holiday treats. However, you should be careful not to overindulge in these delicious foods.
Third, reciting the phrase “eat, chew and live” every time you eat a meal can help you be more mindful about your eating habits. Slowly chewing your food will help you enjoy it and give your brain the time to sense the nutrients in it through your taste buds. Your brain will switch off its reward response when it senses that you are eating the food. This is when you should stop eating. To avoid overeating, it is important to chew slowly.
LIVE THE HOLIDAY PIRIT
The final word in “eat. chew. live” is a reminder that holidays are more than just about food. You don’t have to eat to enjoy quality time with family and friends. Instead of using food as a way to alleviate stress, focus on the joy of being with friends and family. Talk, but more importantly, listen. Talk to the people around and listen to their stories. When you are offered food and drinks, only eat or drink if you are hungry. You can politely decline food and drinks until you’re ready.
The best thing about the “eat, chwa, live” holiday approach is the fact that you don’t have to constantly explain that you are on a diet, counting calories, or that you are watching your weight. You don’t have to feel guilty about not living up to third-party requirements. Reduce or eliminate your intake of grains. This is the only restriction I recommend. This is a simple step that will make a big difference in your holiday health. You will notice a significant decrease in weight if you follow this advice. You will be able to keep your blood sugar levels healthy even if you have diabetes.
The best part about the holidays is the “eat, eat, live” approach to experiencing them. This allows you to fully enjoy the season’s beauty and charm while still spending time with your friends.
John M. Poothullil, MD, is the author of Eat, Chow, Live: Four Revolutionary Ideas to Prevent Diabetes, Lose weight, and Enjoy Food. This revolutionary approach to diabetes is based on the scientific explanation that high blood glucose is not due to insulin resistance. Instead, it is caused by overeating grains-based foods that cause a shift in the way your body uses fatty acids as fuel instead of glucose. This book provides insight and guidance to help prevent or reverse type 2.
The post The Diabetic Holiday Survival Guide appeared originally on Alternative Medicine Magazine.
Frequently Asked Questions
What are the 5 domains that make up integrative medicine (IM)?
Integrative medicine encompasses five domains: mind-body; nutrition; social determinants; lifestyle and prevention. These five areas are concerned with all aspects, including the physical, mental and spiritual well-being.
Integrative medicine provides a comprehensive approach to the treatment of disease, health, and well-being. It covers both traditional medical treatments and alternative therapies like acupuncture, yoga and meditation, as well nutritional counseling and biofeedback.
What is alternative medicine called?
Alternative medicine is an umbrella term used to describe any approach to healing that differs significantly from conventional medical practice. Alternative medicine can take many forms, but most of them are rooted in the belief that healthcare should be rooted more in natural remedies and practices than in chemical medicines.
Alternative medicine includes acupuncture, homeopathy, herbalism, naturopathy, osteopathic manipulation, traditional Chinese medicine, reflexology, shamanic healing, spiritual healing, prayer, energy healing, aromatherapy, meditation, yoga, chiropractic, massage therapy, Reiki, and various types of psychotherapy.
Many alternative practitioners claim that their treatments result in better health outcomes. This includes a lower risk of developing side effects and higher patient satisfaction. These claims cannot be proven scientifically because the mainstream medical system has largely ignored evidence-based alternatives to medicine.
Where can I get more information on holistic medicine?
Holistic medicine is an approach to health care that focuses on treating the whole person rather than just focusing on one part of the body. Holistic medicine addresses all aspects of the patient’s health, including spiritual, mental, physical and emotional well-being.
Holistic medicine’s goal is to treat the whole person rather than just individual symptoms. Holistic medicine does not focus on treating the disease, but rather on healing.
Holistic medicine encompasses preventive measures, nutrition, and treatment for chronic conditions such arthritis and diabetes.
There are many different types of holistic medicine:
- Acupuncture
- Aromatherapy
- Ayurveda
- Chiropractic medicine
- Homeopathy
- Herbalism
- Naturopathy
- Nutrition
- Osteopathic medicine
- Vedic medicine
- Yoga
How safe is holistic medicine?
Holistic medicine is safe because it does not contain harmful drugs. It is a natural treatment for people who have been using it for centuries.
They have been proven to be effective in treating many diseases, including asthma, arthritis, chronic pain, diabetes, high blood sugar, heart disease and obesity, as well as anxiety, stress.
Millions of people all over the globe are using holistic medicine to treat various types of illnesses. They include homeopathy, acupuncture, chiropractic care, herbal treatments, massage therapy, yoga, meditation, biofeedback, hypnosis, nutrition, counseling, physical fitness, exercise, and other complementary therapies. These therapies treat the whole person rather than just treating the symptoms.
Who uses holistic medicine
Holistic medicine refers to health care treating the whole person rather than treating specific symptoms. Holistic medicine focuses on both mental and physical well-being.
Holistic medicine includes acupuncture, massage therapy, chiropractic treatment, nutritional counseling, yoga, and other complementary therapies.
A holistic approach to medicine includes those with heart problems, cancer, diabetes, arthritis or depression.
Statistics
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
External Links
nccih.nih.gov
webmd.com
pubmed.ncbi.nlm.nih.gov
- The rise and rise of complementary and alternative medicine: a sociological perspective – PubMed
- Holistic medicine – PubMed
liebertpub.com
- Games for Health Journal, Mary Ann Liebert, Inc., publishers
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
How To
What are the qualities of a qualified holistic physician?
How to find a doctor who practices holistic medicine?
The best doctors are those who specialize in the field they practice. Holistic medicine is what we are referring too. This means that doctors must learn how to treat their patients holistically. It is important for doctors to understand holistic health. This is why holistic doctors are so valuable.
The doctor should be able to understand holistic health as well as complementary and alternative therapies (CAM), such chiropractic care, massage therapy, and acupuncture.
Holistic health professionals should be able diagnose your condition and present the various treatment options to help you make informed decisions about your treatment options.
Also, ask if the doctor holds certifications from professional associations such as the American Holistic Medical Association and the National Certification Board for Therapeutic Massage & Bodywork. NBOHMCA offers certification in many areas including naturopathic medicine and acupuncture, homeopathy as well as clinical nutrition, herbal therapy, aromatherapy, and clinical nutrition.
If you are looking for a holistic practitioner in your area, check out our directory. If there isn’t one listed, you may be able to search online for a holistic doctor near you.
Ask your local hospital or doctor to verify if they offer holistic care.
Visit your local library to find books and resources related to holistic health.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: The Diabetic Holiday Survival Guide
Sourced From: alternativemedicine.com/lifestyle-2/the-diabetic-holiday-survival-guide/
Published Date: Tue, 15 Nov 2022 00:14:00 +0000
Frequently Asked Questions
What are the 5 domains that make up integrative medicine (IM)?
Integrative medicine encompasses five domains: mind-body; nutrition; social determinants; lifestyle and prevention. These five areas are concerned with all aspects, including the physical, mental and spiritual well-being.
Integrative medicine provides a comprehensive approach to the treatment of disease, health, and well-being. It covers both traditional medical treatments and alternative therapies like acupuncture, yoga and meditation, as well nutritional counseling and biofeedback.
What is alternative medicine called?
Alternative medicine is an umbrella term used to describe any approach to healing that differs significantly from conventional medical practice. Alternative medicine can take many forms, but most of them are rooted in the belief that healthcare should be rooted more in natural remedies and practices than in chemical medicines.
Alternative medicine includes acupuncture, homeopathy, herbalism, naturopathy, osteopathic manipulation, traditional Chinese medicine, reflexology, shamanic healing, spiritual healing, prayer, energy healing, aromatherapy, meditation, yoga, chiropractic, massage therapy, Reiki, and various types of psychotherapy.
Many alternative practitioners claim that their treatments result in better health outcomes. This includes a lower risk of developing side effects and higher patient satisfaction. These claims cannot be proven scientifically because the mainstream medical system has largely ignored evidence-based alternatives to medicine.
Where can I get more information on holistic medicine?
Holistic medicine is an approach to health care that focuses on treating the whole person rather than just focusing on one part of the body. Holistic medicine addresses all aspects of the patient’s health, including spiritual, mental, physical and emotional well-being.
Holistic medicine’s goal is to treat the whole person rather than just individual symptoms. Holistic medicine does not focus on treating the disease, but rather on healing.
Holistic medicine encompasses preventive measures, nutrition, and treatment for chronic conditions such arthritis and diabetes.
There are many different types of holistic medicine:
- Acupuncture
- Aromatherapy
- Ayurveda
- Chiropractic medicine
- Homeopathy
- Herbalism
- Naturopathy
- Nutrition
- Osteopathic medicine
- Vedic medicine
- Yoga
How safe is holistic medicine?
Holistic medicine is safe because it does not contain harmful drugs. It is a natural treatment for people who have been using it for centuries.
They have been proven to be effective in treating many diseases, including asthma, arthritis, chronic pain, diabetes, high blood sugar, heart disease and obesity, as well as anxiety, stress.
Millions of people all over the globe are using holistic medicine to treat various types of illnesses. They include homeopathy, acupuncture, chiropractic care, herbal treatments, massage therapy, yoga, meditation, biofeedback, hypnosis, nutrition, counseling, physical fitness, exercise, and other complementary therapies. These therapies treat the whole person rather than just treating the symptoms.
Who uses holistic medicine
Holistic medicine refers to health care treating the whole person rather than treating specific symptoms. Holistic medicine focuses on both mental and physical well-being.
Holistic medicine includes acupuncture, massage therapy, chiropractic treatment, nutritional counseling, yoga, and other complementary therapies.
A holistic approach to medicine includes those with heart problems, cancer, diabetes, arthritis or depression.
Statistics
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
External Links
nccih.nih.gov
webmd.com
pubmed.ncbi.nlm.nih.gov
- The rise and rise of complementary and alternative medicine: a sociological perspective – PubMed
- Holistic medicine – PubMed
liebertpub.com
- Games for Health Journal, Mary Ann Liebert, Inc., publishers
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
How To
What are the qualities of a qualified holistic physician?
How to find a doctor who practices holistic medicine?
The best doctors are those who specialize in the field they practice. Holistic medicine is what we are referring too. This means that doctors must learn how to treat their patients holistically. It is important for doctors to understand holistic health. This is why holistic doctors are so valuable.
The doctor should be able to understand holistic health as well as complementary and alternative therapies (CAM), such chiropractic care, massage therapy, and acupuncture.
Holistic health professionals should be able diagnose your condition and present the various treatment options to help you make informed decisions about your treatment options.
Also, ask if the doctor holds certifications from professional associations such as the American Holistic Medical Association and the National Certification Board for Therapeutic Massage & Bodywork. NBOHMCA offers certification in many areas including naturopathic medicine and acupuncture, homeopathy as well as clinical nutrition, herbal therapy, aromatherapy, and clinical nutrition.
If you are looking for a holistic practitioner in your area, check out our directory. If there isn’t one listed, you may be able to search online for a holistic doctor near you.
Ask your local hospital or doctor to verify if they offer holistic care.
Visit your local library to find books and resources related to holistic health.
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