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Posts Tagged ‘holiday eating’

How sweet is your holiday season?

Posted in Healthy People, tagged , , , , on December 13, 2022| Leave a Comment »

People of various ages baking

The holiday season is referred to as “the most wonderful time of the year” in a popular holiday song. While it can be a time of joy, gathering, cheer, and giving, it is also a time when many of us eat more, especially sweets. These treats may partially explain why we enjoy this time of year so much. We not only enjoy eating them, but making tasty treats with friends or family likely brings happiness and fond memories. While having sweet treats every now and then can be part of an overall balanced diet, eating too many sweets or eating them too often can derail a healthy eating plan and lifestyle.

A couple months ago I had my yearly health screening for our insurance. For the past few years my hemoglobin A1C (HbA1C) has been climbing. This year it was 5.9 which puts me in the prediabetes category. Now, you might wonder, how can someone whose job it is to help others lead a healthy lifestyle have numbers that are high? Well, many factors can lead to elevated glucose (blood sugar) levels which cause HbA1C to be elevated. Some of these include:

  • Family history
  • Lifestyle factors including obesity/overweight and lack of physical activity
  • Insulin resistance
  • Gene mutations
  • Hormonal diseases
  • Damage to or removal of the pancreas
  • Certain medicines

My father has and most of my uncles had type II diabetes, as well as a few other family members. Additionally, I have not been nearly as active the past couple years as I have been previously, especially when it comes to resistance exercises. Nor am I getting any younger. In addition, while it’s not necessarily a risk factor, stress can impact the body’s ability to regulate blood sugar, and I have definitely had more stress the past year or so. With my youngest child graduating and heading off to college and now my husband and I building a new house, my stress level has been higher than usual. My daughter has adjusted well and is doing fantastic, despite a hard course load, so that has helped me to adjust better to the empty house. I have also been trying to exercise more, though I still need to get back to doing resistance exercises.

Dog licking his snout with dog bisquits on table in front of him

In addition to striving to be more active again, I have been watching the amount of carbohydrates, especially added sugar, in my diet. As I have reduced the amount of carbs, especially processed ones, I notice I don’t crave them as often and smaller servings satisfy. I do not have any symptoms of diabetes or prediabetes, and I am encouraged and motivated to be more proactive to keep it that way.

As we celebrate the holiday season, focusing on gratitude now and all throughout the year may help reduce how much we eat. I do intend to have some of the tasty treats that help make this time of year special, and I will plan my eating based on how I can indulge in treats while still keeping my ultimate goal of a healthy lifestyle a priority.

Sources:

Centers for Disease Control and Prevention. (2022, September 30). All about your A1C. Centers for Disease Control and Prevention. Retrieved December 12, 2022, from https://www.cdc.gov/diabetes/managing/managing-blood-sugar/a1c.html

U.S. Department of Health and Human Services. (n.d.). Diabetes Diet, eating, & physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 12, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

U.S. Department of Health and Human Services. (n.d.). Insulin Resistance & Prediabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 13, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance

U.S. Department of Health and Human Services. (n.d.). Symptoms & causes of diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 12, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/symptoms-causes

U.S. Department of Health and Human Services. (n.d.). Your game plan to prevent type 2 diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 13, 2022, from https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes/game-plan

Written by Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County

Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension, Franklin County

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Be Thankful for a Healthier Thanksgiving Feast

Posted in Healthy People, tagged , , , , , , , , , on November 8, 2012| 1 Comment »

Thanksgiving is a time to celebrate your blessings and is often centered on a feast with family and friends.  Thanksgiving dinner usually features traditional dishes such as turkey, ham, mashed potatoes, yams, green bean casserole, cranberry sauce, rolls and homemade pies. This can easily add up to 3000 calories!  Your Thanksgiving dinner can be healthy and help you avoid putting on extra pounds with just a few modifications.

Here are some tips for preparing a healthier meal.

  • Turkey.  Turkey is the star of the day.  Turkey is a lean protein and contains no saturated fat-unless you purchase a self-basting turkey that has been injected with butter or oil.  Avoid these and baste the turkey with low-fat, low-salt broth, wine or juice.  Avoid rubbing the bird with butter before roasting.  Try heart-healthy olive oil, chopped fresh herbs and garlic for a healthy delicious option. If you roast a turkey without overcooking, it won’t dry out.
  • Mashed Potatoes.  Instead of using whole milk in mashed potatoes, use skim milk.  Save yourself some time and leave the skins on the potatoes.  This provides extra fiber and potassium.
  • Stuffing.  Switch from white bread to whole-wheat bread for the benefits of whole grains.  Many traditional stuffing recipes call for butter.  Use low sodium chicken broth instead to keep it moist without the added fat or calories.  Add flavor with fresh herbs and vegetables, such as carrots, celery and onions.  Adding dried fruit is another delicious option.
  • Green Beans.  Use fresh or frozen green beans and skip the cream of mushroom soup and french fried onions.  Other vegetable options may include brussel sprouts, broccoli or asparagus.  Lightly steam these vegetables and top with a sprinkle of fresh lemon zest!
  • Sweet potatoes.  Sweet potatoes are naturally sweet, so we can eliminate the brown sugar and marshmallows and add maple syrup or honey during the baking process to enjoy their great flavor.
  • Cranberries.  Forgo the cranberry sauce and use fresh cranberries either in a cranberry relish with half the sugar, fresh oranges and orange juice.  Or add fresh cranberries to a salad for a great antioxidant loaded dish.
  • Gravy.  The key to great tasting gravy is using all the drippings from the roasting pan with the fat skimmed off.  This provides plenty of flavors without adding fat or calories.  Skip added butter, which adds up in calories and fat.
  • Squash.  Cut squash in bite-sized cubes, toss with a small amount of olive oil and fresh herbs and spread evenly on a baking sheet.  Roast until softened.

 

Drink plenty of water, take reasonable portions and enjoy a walk with friends and family after dinner.  The holidays are a great time for celebrating with family and friends, and with some small changes to the way you prepare your feast, you can keep off the extra pounds and still enjoy all the season has to offer!  Happy Holidays!

Written by:  Beth Stefura, M Ed, RD, LD.  Extension Educator, Ohio State University Extension, Mahoning County.  stefura.2@osu.edu

Reviewed by: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County.  rabe.9@osu.edu

Sources:  Academy of Nutrition and Dietetics.  http://www.eatright.org/Public/content.aspx?id=6442460011

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