Q. How can people try to eat healthier at parties? A. I always try to bring a healthier


option. A safe bet is a vegetable tray. With parties, it’s tough because we want to enjoy, but not over indulge. Eat be- fore the party, because if we starve ourselves ,we are way more likely to go overboard on portion sizes, then we eat and eat. Always have a little protein and carb, the carb gives you energy and protein keeps you full. I do apples and peanut butter, but it could be half a sandwich.


Q. Do you have any suggestions for portion control on Thanksgiving and after the holiday? A. That is where we run into issues


because after a holiday we have all these leftovers and most of us don’t want to throw away food. We are meant to enjoy the holidays, but we can’t let every day become a holiday. Enjoy that meal, but don’t continue to eat leftovers for days and days. Turkey is a great source of protein, don’t throw it away, but don’t eat the stuffing and mashed potatoes throughout the week.


Q. How do people avoid flu or the common cold this time of year? A. Number one is to wash your


hands. Hands are the number one ways we spread germs. When our bodies get run down we are more susceptible to flu and cold so try to stay active, eat healthy, do your relaxation time. Eat vitamin C to boost your immune system —add an orange to the day. Zinc is a supplement you can take to help with immune system.


Q. Are there recommendations on how much sugar to limit yourself to eat day? A. Dietary guidelines is less than 10


percent of daily calories should come from sugar. In a 2,000 calorie-diet that is 200 calories or less. That is about 12 teaspoons, but the average America is getting 22 teaspoons. If you have a food with nutrition label, aim for 3 grams or less. The more packaged foods the more added sugar you will have in it, so avoid those.


Q. For someone who is diabetic, do you have any recommendations for


them to fight the temptation? A. With diabetes we are not just look-


ing out for sugar, but also carbohy- drates. These foods can be milk, yogurt, sweets are obvious, but starchy foods like beans, peas, potatoes and corn. As a diabetic we can still eat carbs. We need carbs, but you have to watch portion size of carbs to help control blood sugar levels. For holidays if you want dessert at the end of the meal, aim for less carbs at breakfast and lunch, skip the mashed potatoes, and then take a smaller piece of dessert. After dinner, go for a walk. A walk, not intense, just a walk helps in- sulin response within our bodies. A diabetic diet is healthy for everyone and I recommend it for everyone.


Q. Is there anything else you’d like to add or any other suggestions for stay- ing healthy during the holidays? A. Holidays are a time we are meant


to enjoy and spend time with families. We tend to focus on food but we can add some healthy routines. Play a football game outside or go for a 5K before your meal to promote health and wellness and create a new tradition with your family.


BB-0000122368 Living Well i November/December 2017 5


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