Handling Alcohol in Social Situations

Hi there, Heidi here with some tips about how to handle alcohol.  I hear from many of our clients that alcohol can be a challenge.  As we know many adults like to have beer, wine, and cocktails when they’re relaxing and socializing.  So, clients often wonder how to handle these situations.  Here are a couple of tips that not only work for our clients, but I have also tried them and have found success.  See what you think!

Good Swaps:
·  Try flavoring water on your own by adding fresh slices of lemon, lime or cucumber to a glass pitcher of water.  The flavor will keep it interesting so you don’t get bored.
·  Instead of relaxing with a glass of wine etc. why not try some herbal teas.
·  Swap out alcohol with flavored seltzers and put it in a fun glass.

Smart Tricks:
· If someone hands you some alcohol take it and then put it down somewhere else.  This way you can avoid an uncomfortable conversation, as well as avoid bringing any unnecessary attention to yourself.
· Bring a hot or iced coffee or tea with you to your gathering in a large size.  This amount will take a while for you to drink and will keep you away from other things.
· Opt for flavored seltzer water, or club soda with a lime, and pour it into a fun glass.  This way no one will question what why you’re not drinking because it will look like you have one.
· Station yourself away from where the drinks are and get involved with an activity or conversation.

Try one of these ideas yourself the next time you reach for a glass of something or get together with friends and family, you may just be surprised at how easy the transition can be!

More Bad News for Sugary Drinks

Diabetes is on the rise.  It has been said that 1 in 3 adults, and nearly 1 in 2 men already have prediabetes.  What has been contributing to this is that two thirds of adults and one third of children are overweight or obese.  Plus, we've become a nation that is very sedentary.  

The problem is that with diabetes come many complications.  To name a few are increases in the risk of memory loss, heart attack, kidney disease, amputations, and many more.  The good news is that we have been getting better at preventing these complications.  However, it's important to know that even when one is diagnosed with prediabetes that some of these complications can already begin to wreak havoc.  For example, those with prediabetes have a 20% increased risk of cardiovascular disease compared to those with normal blood sugar.  Unfortunately, doctors do not seem to raise an eyebrow when their patient has prediabetes.

Something that contributes to this problem are sugary drinks.  The Harvard School of Public Health states, "The data are pretty compelling that we should basically cut out sugar-sweetened beverages."  Sugary drinks include the following: soft drinks, sports drinks, energy drinks, fruit drinks, and sweetened teas.  Because these types of drinks contain so much sugar it is leading people to gain weight from fat.  Not to mention that those who drink just one sugary soft drink per day had a 30% higher risk of diabetes than those who drank one less than once a month.  Plus, it does not matter what sugary drink is consumed - soda or fruit juice, a high consumption of either may lead to weight gain and put a major stress on the pancreas. Studies are pointing to the high level of fructose (table sugar, high fructose corn syrup, honey, and agave) in these drinks, but more research needs to be conducted.

In the meantime, try to decrease or ideally omit sugary drinks to help with weight, as well as prevent diabetes.

Reference:  Nutrition Action, July/August 2014, Tip Of The Iceberg, Most People With Prediabetes Don't Know It, p. 4.

Magnesium, the Forgotten Mineral

Magnesium, an important nutrient found in foods like whole grains, nuts, fish, and vegetables has been shown to decrease your risk of diabetes.  New findings from Tufts revealed that healthy people who consumed the highest amount of magnesium were 37% less likely to end up with high blood sugar levels or excess circulating insulin.  And, people already diagnosed with metabolic impairments who included magnesium in their diets were 32% less likely to develop diabetes compared with those who consumed the least amount of magnesium.

Interestingly enough, only 50% of Americans actually consume the recommended amount of magnesium in their diets of 400-420 mg per day for men and 310-320 mg for women.

To make sure you are eating enough magnesium be sure to include these sources:

• ·         Seeds and seed kernels, like roasted pumpkin and sesame seeds.
• ·         Ready-to-eat bran or shredded-wheat breakfast cereals.
• ·         Nuts and nut butters, such as cashews, almonds and pine nuts.
• ·         Fish, such as Atlantic Pollock, Chinook salmon and mackerel.
• ·         Cooked green leafy vegetables, such as spinach and Swiss chard.
• ·         Whole grain, such as oats, quinoa, amaranth, and brown rice.
• ·         Beans, like white beans and black beans.

Reference:  Health & Nutrition Letter, Tufts University, May 2014, VOL. 32, NO. 3, Diets Rich in Magnesium Associated with Slower Progression to Diabetes, p. 3.