Question of The Week: What to Avoid in the Evenings that May Affect Your Sleep Patterns

The following question was submitted for discussion on this week's blog post:  "When I have coffee, I normally just have decaf - however the last few times I noticed I have a hard time falling asleep.  I have heard that even decaf coffee and teas contain small amounts of caffeine.  What is the truth behind this and what else I avoid in the evenings that might affect my sleeping patterns?"

Caffeine is one the most widely consumed drugs in the world. In an effort to abstain from caffeine, many people turn to decaffeinated coffee, but researchers say they may be unaware that these decaf beverages also contain caffeine.  The amount of caffeine in decaffeinated beverages is minute (approximately 5 mg/cup), however it is the quantity you are consuming.  If you are drinking 2, 3, or 4 cups of decaffeinated beverages, that can build up and become significant.  Caffeine can stay in your system to up to 8 hours!

Another question, is where you drinking this coffee.  If you are away from home, such as at a restaurant, it is possible that you may not be actually drinking decaf.  You could be served regular inadvertently (or possible on purpose). 

If you know that you are caffeine-sensitive, I would suggest you avoid it altogether when you dine out - this includes soda, and chocolate (unfortunately). Try ordering a decaffeinated or herbal tea instead.

Other factors that may lead to sleeping issues include alcohol (may cause disrupted sleep), large meals (you may feel uncomfortably full with heartburn or gas), and excessive liquids (which would cause you to have to get up to use the bathroom in the middle of the night).  Refrain from large amounts of liquids 90 minutes before bedtime.

I just read a wonderful book that contains further information about this and other food related topics written by Joy Bauer (the Today Show Nutritionist) that I would recommend called "Food Cures".  Chock full of great information and delicious (healthful) recipes.


Source: Food Cures; WebMD

Question of the Week: Low Carb or Not Low Carb?

The following question was submitted by one of my readers for discussion for this week's blog post, "I was just diagnosed with type 2 diabetes.  I would like to know, should I avoid carbs all together or is there a minimum you must eat?"

Carbohydrates have gotten a bad reputation within the past few years with the popularity of the Atkins and South Beach Diet Fads.   In reality, carbohydrates are the body preferred fuel source and can be a source of many vitamins,minerals,and fiber, so it is not a good idea to avoid all of them. 

There are "good carb choices" and "bad carb choices".  Choose the "healthy" carbohydrates, or in other words, "nutrient dense" choices such as those found in whole grains, vegetables, fruits, and skim/low fat dairy foods.  The carbs that should be limited or avoided are those in snack foods or baked goods (i.e. cookies, cakes) or candies.   Additionally, even "good choices" need to be eaten in moderation.   An appropriate range of carbohydrates in our diets is between 40-65% of total calories/daily.  Someone who eats 2000 calories daily should eat between 800 - 1300 of those calories from carbohydrates.  The brain needs an average of 130g (520kcals) of carbohydrates daily to function optimally.   

If you were just diagnosed with Diabetes, I would strongly suggest contacting a CDE (Certified Diabetes Educator) to assist you with any questions or concerns you may have.

Question of the Week: Getting Enough Exercise During the Winter Months

 

The following question was submitted for this week's blog post, "I have pre-diabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months.  Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months.  Suggestions?"

There are plenty of ways to get your exercise in despite the change of seasons as we approach the colder months:

1.  Hit the Mall!  Many malls open early for those who like to get some exercise. Contact the Concierge or Service desk to get details.  Best to walk during early hours before it gets busy or an hour before closing are idea (weekdays and not right around the holidays.

2.  Join a Gym!  Many places offer month to month memberships if you ask (they will be happy to get some business than no business).  Take advantage of the classes they offer.

3.  Check out your local YMCA/YWCA.  Many have gyms and indoor pools that you can utilize for a fee.

4.  Take up an outdoor cold weather sport:  skiing, cross country skiing, snow shoeing, and ice skating are fun ways to get exercise.

5.  Try Yoga!  Many yoga places advertise using websites such as Groupon.com  and LivingSocial.com and offer great packages for discounted prices.


6.  Turn your home into a gym. Invest in a piece of exercise equipment and take advantage of the convenience.  For example, I bought a nice treadmill (one that folds up conveniently for space saving) and have it situated by a television so I can workout as I catch up on my shows!

7.  Many local Community Schools offer all types of indoor sports (such as volleyball) and exercise courses for a minimal enrollment fee.