Question of the Week: How To Handle Thanksgiving?

The following question was sent in by one of my readers: "My husband was diagnosed with diabetes as few months ago and has been working hard to lose weight and control his blood sugar. Each year we have a family gathering for thanksgiving that includes lots of food (large turkey dinner with all the trimmings and assorted pies & cakes for dessert). What are your suggestions to ensure my husband doesn't overeat but also does not feel deprived this thanksgiving?"



The holidays can be a time when it is easy to overindulge. Here are some tips so you and your husband can enjoy the holiday without feeling deprived at Thanksgiving or any upcoming holiday or dinner get together.


1. Skipping meals before a big holiday party or holiday meal will cause you to binge on all the wrong types of food. Have a little protein, small meal with lots of fiber, or a piece of fruit before you go which will not leave you ravenous when the festivities begin.

2. Use a small salad-sized plate when choosing from the holiday table. With a larger plate you are more likely to try and fill it.

When it comes to picking from the turkey - white meat has less calories and fat than dark meat - and be sure to remove the skin to reduce the fat/calories even more.

3. Balance your plate with protein and fiber-rich foods such as lean meats, salad, vegetables, and fruits. Simpler is better; shrimp cocktail, crudités (without high fat dip) are great party staples to enjoy.

If vegetable side dishes are available choose ones without added fat - for example, skip the green bean casserole (made with fried onions and cream of mushroom soup) and go for the steamed green beans or green beans almondine instead.

Choose a baked potato (or better yet sweet potato) over mashed potatoes made with lots of butter and salt if possible. When choosing your potato - try to pick one that is about the size of your fist. Stay away from rolls/bread from the table (save those carbs for your potato).

4. Try to steer clear of anything that is fried, cheesy, or oily. Stay away from mayo-based salads, greasy appetizers, fatty dips, or anything deep-fried.

5. Use oil-based dressings for your salad and put them on the side. Dip the tines of your fork in them before piercing your salad for flavor. You'll save on calories but not skimp on flavor.

6. Don't deprive yourself of the goodies being served as some of these particular dishes only come once a year. Sometimes a taste is all you need to satisfy a craving.

7. Although nuts are healthy, it is very easy to eat them mindlessly and end up eating more than just a handful which adds up in calories and fat grams.

8. Don't drink your calories (save it for the food). Drink water with your meals - add a lemon or lime slice for flavor. If you want to have a holiday drink, enjoy a wine spritzer instead of wine - you'll save on calories but not substitute flavor.

9. If possible, ask if you can bring an entree or side dish - that way you can make something healthier and have control of the ingredients that are in it.

10. When socializing, try to do it away from where the food is displayed. Out of sight, out of mind.

After dinner, and if the weather is nice, instead of sitting on the couch - go for a walk outside with some of your family and friends to continue socializing.

Question of the week: Is soup good food?

Here is the latest submitted question: "I enjoy eating hearty soups in the fall and winter months. Are there any soups that are better for me to eat than others?"

Soup is an excellent food choice for the winter months and to answer your question:

Yes, there are some soups that are better choices than others. If made a certain way, soup can be a very healthy and economic meal as well as be a part of any healthy eating plan.

Soups made with large amounts of cream or cheese (i.e. chowders) are high in fat and calories. Don't be fooled by soups like corn chowder or cream of mushroom soup, that despite being made with some vegetables as ingredients, are also full of cream and fat.

A better choice would be tomato or broth (i.e. beef, vegetable, chicken) based soups, as well as ones that are full of vegetables and legumes.

Examples of healthier soup choices (still check labels as they are all made differently):

• Lentil Soup
• Chicken w/Wild Rice
• Pea Soup
• Vegetable Soup

Caution with canned and condensed soups as they are usually very high in sodium. Keep an eye on portion sizes as well.

An even better idea is if you can make your own soups - you can can control the amount of salt as well as the ingredients used. Make a huge batch and freeze portions of it to use at a later date.

Question of the week: What type of diet is best for me?

The following question was emailed to me by one of my readers, "My doctor has diagnosed me with diabetes and has told me to lose weight. I have heard about high protein diets, low fat/high carb diets, and many others. I want a sound diet instead of a fad. What type of diet is best given my situation?"

A healthy diet consists of nutrient dense foods (foods that are rich in nutrients in relation to the number of calories it has). Nutrient dense foods include whole grains (such as brown rice, whole grain breads, grains such as quinoa), fresh fruits and vegetables, lean proteins (such as poultry and fish), and healthier fats (such as avocado and nuts) and low fat dairy products.

Another important aspect of a sound diet plan is portion size. Make sure you are eating sensible portions. For example, a sensible portion of lean protein is between 3 - 4 oz.

Fad diets, or any other type of diet that promises a quick fix are usually nutritionally unbalanced and close to impossible to maintain for any length of time. The best approach to starting a new
"lifestyle change" (I don't like the word, "diet" as it has a temporary and negative conotation) is to make small changes/substitutions to ensure that you can stick to it.

Finally, incorporate some physical activity into your lifestyle. Even just walking for 30 minutes daily can make a big difference and help you work towards your weight goal!

Question of the week: What should I pack for lunch?

The following question was posed by one of my readers to be addressed on my blog, "I have diabetes and work long hours. I usually eat lunch at my desk while working. I'm struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?"

Packing your own lunch for work is not only a great way to save money, but it is a wonderful way to control what you eat. Ordering take out, buying food in the company cafeteria, or going out to a restaurant make it difficult to control your portion sizes as well as the ingredients that go into your food. Snacks from the vending machine are generally not healthy....


Hopefully you have access to a refrigerator and a microwave at your workplace as it will expand the options that you can bring with you!

Here are some great ideas for "brown bagging it":

Soup! Choose those that are clear broth based. Avoid cream-based soups. Look for kinds full of veggies, beans (or other types of legumes), or lentils. These are the types of soups that will really keep you satiated.

Salad: Chop your own veggies at home and put together a salad at home. Add garbanzos or kidney beans for extra nutrients. Swap lettuce for spinach to change things up a bit. Skip croutons but sprinkle slivered almonds or sunflower seeds (watch your portions with these!!!) for some crunchy texture. Pack some oil/vinegar on the side in a separate container that you can dip your fork in.

Yogurt: Choose greek yogurt for protein. If greek yogurt isn't your preference, choose yogurts of low/nonfat variety. Sprinkle with a spoonful of walnuts or slivered almonds for texture.

Fresh turkey or chicken breast sliced thin rolled with lettuce (hold the bread). Use mustard or a very ripe avocado to spread in your "roll". Skip the mayo.....

Tuna fish or canned salmon...... (again hold the mayo)

Hard boiled eggs (limit the yolks)

Small sandwich made on whole grain bread(see my earlier post on how to pick a healthy bread) using either all veggies (tomato, lettuce, cucumber) with your favorite hummus.

Lean Cuisines or Healthy Choice lunches are an option however they are high in sodium. If you find these are not filling enough for you, supplement with more nonstarchy frozen veggies or a piece of fresh fruit.

Question of the week: How many veggies should I eat?

The following question was submitted by one of my readers,

"I was just diagnosed with pre-diabetes. The nurse told me to eat lots of vegetables. Could you tell me what "lots of vegetables" means and what type of vegetables to consume? Also, how should I prepare them?"

Depending on how many vegetables you currently eat, start with 3 servings a day with a goal of 5 servings a day (to avoid any possible GI distress from the new fiber increase to your diet).

A serving of vegetables is equivalent to either 1 cup of raw vegetables or 1/2 cup of cooked vegetables. When choosing which vegetables to eat, eat more "non-starchy" vegetables as they have less calories and carbohydrates than "starchy vegetables" such as potatoes and corn.

There are so many delicious ways you can prepare your vegetables! Steaming, baking, grilling, and microwaving are just a few of the ways. Utilize garlic and onion for flavoring - experiment with different spices or herbs. Use lemon juice or balsamic vinegar for flavor.

How can you increase my intake of veggies? Load on extra veggies to your sandwich, create a healthy veggie stir fry, or use cut veggies as a snack with hummus or tzatziki.

Examples of Non Starchy Vegetables:
# Artichoke
# Artichoke hearts
# Asparagus
# Baby corn
# Bamboo shoots
# Beans: green, Italian, wax
# Bean sprouts
# Beets
# Broccoli
# Brussels sprouts
# Cabbage: bok choy, Chinese, green
# Carrots
# Cauliflower
# Celery
# Chayote
# Cucumber
# Eggplant
# Green onions or scallions
# Greens: collard, kale, mustard, turnip
# Jicama
# Kohlrabi
# Leeks
# Mixed vegetables without corn, peas or pasta
# Mung bean sprouts
# Mushrooms
# Okra
# Onions
# Oriental radish or daikon
# Pea pods
# Peppers, all varieties
# Radishes
# Rutabaga
# Sauerkraut
# Soybean sprouts
# Spinach
# Sugar snap peas
# Summer squash
# Swiss chard
# Tomato: raw, canned, sauce, juice
# Turnips
# Vegetable juice cocktail
# Water chestnuts
# Zucchini

Source: Mayoclinic.com

Question of the week: Eating Healthy in a Mexican Restaurant

The following question was submitted by one of my readers, "I have type 2 diabetes and love Mexican food. Could you give me some tips on what to order at my favorite Mexican restaurant?"


My first suggestion is to steer clear of the tortilla chips that are usually on the table. Save those calories and carbohydrates for your meal!

My next suggestion is to check with your waiter or waitress to see if they have whole wheat tortillas available (if your meal includes tortillas). If possible, limit the amount of the tortillas you use with your meal. For example, if you order fajitas, try to eat your meal with one or one and a half whole wheat tortillas despite the stack of them they might serve you with your meal.

Before you even start eating your meal, divide your entree into two portions and ask for a container to take half of it home for another meal. Restaurant portions are usually overinflated. Out of sight, out of mind!

Skip the appetizer - or choose an appetizer as your meal. Usually the appetizer portion is a more reasonable size than an entree.

Pass on the sour cream - salsa is a much healthier choice. Guacamole is healthier than sour cream, however, watch your portions as it is high in calories fat (albeit the of the healthier sort).

Avoid entrees that are fried or breaded - look for ones that are grilled!

Choose black beans as a side dish - avoid refried beans as they have more added fat.

Load up on veggies where possible - lettuce, tomato, peppers, and onions can add alot of flavor and fiber and not alot of calories!

Question of the week: Healthier bread options?

The following question was asked by one of my readers, "My husband has diabetes and we always eat whole wheat bread but wanted something different for a change. Is rye bread or sourdough bread as good of an option as whole wheat?"

In order to determine healthy bread choices, it is important to read the nutritional labels. This is what you need to look for in making a good bread choice:

Fiber Content: A good bread choice should have at minimum 3g of Fiber per slice. A high fiber choice will have 5g of fiber.

Whole Grains: Brown bread is not always healthier than white - sometimes it is merely a marketing gimmick (coloring). To tell if bread is truly "whole grain" - the first ingredient should be "whole wheat".

If you see the words "bleached" or "enriched", or just "wheat flour" - then this bread is merely just white bread with brown food dye.

In some cases, labels will say only "wheat flour," which means the bread is 75% white and 25% whole wheat.

Always read the nutritional labels!