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.

Are you looking for more energy?

With the busy schedules that we all lead many of us wonder, "Is there anything I can do to be more energetic?"  Thankfully, there are some healthy behaviors that we can adopt without the aids of so-called energy drinks, or the use of magical pills.  Here are a few options:

Eat healthy foods throughout the day - Pacing your calories during the day will give your body a constant source of fuel.  For example, try starting your day with a healthy breakfast that is high in fiber from whole grains.  A study in the International Journal of Food Sciences and Nutrition found that those who ate a high-fiber breakfast had the highest level of "alertness" throughout the morning.

Eat low-glycemic carbohydrates and protein together - Low-glycemic carbohydrates help to sustain energy longer.  Opt for things like whole grain bread with a little peanut butter, or hummus with vegetables.  Other low-glycemic foods are most fruits and vegetables, nuts, beans, and minimally processed grains.

Maintain hydration - Even mild dehydration can be detrimental and have negative effects on your body such as decreased energy levels, mood, and clarity of thought.  Allow thirst to be your guide since you are already dehydrated when you sense you're thirsty.  Try keeping a container of water with you throughout the day and put it in a visible spot so you remember to drink it.

Ensure you are consuming enough magnesium - Your body requires magnesium to keep it running properly, as it is responsible for over 300 different biochemical reactions such as the functioning of muscles and nerves, energy metabolism, regulating blood sugar, as well as your immune system.  The recommended amount of magnesium for men over age 30 is 420 mg daily, and 320 mg for women.  To increase your magnesium intake be sure to include foods like whole grains, leafy vegetables, beans, peas, nuts and seeds.

Be active - Being active will actually make you feel more energetic.  One study conducted at California State University found that walking briskly for only 10 minutes increased feelings of energy and mood for up to 2 hours.

Get your zzz's - It's important to ensure that you are getting proper rest at night since foods cannot correct sleep deprivation.  To aid in a good sleep schedule try the following:  Keep bedtime consistent - even on the weekends; create a relaxing routine like reading; ensure your bedroom is dark, quiet, comfortable, and cool; use your bedroom for sleep, and avoid work, computers or TV in your bedroom; complete exercise within 2 hours before bed; avoid nicotine; and finish eating at least 2 to 3 hours before bedtime.
Reference:  Health & Nutrition Letter, Tuft's University, April 2014, Vol. 32, NO. 2, What Can You Really Do to Feel More Energetic?, p. 4-5.

Can Saturated Fat Lead to Belly Fat?

Recently, Swedish researchers studied to see if excess saturated fat could lead to increases in belly fat. They fed 37 young, lean people an average of three 250-calorie muffins per day that were made with either palm oil (saturated fat) or sunflower oil (polyunsaturated fat). The portion size of muffins was based on a calculation that would cause each participant to gain 3 percent of their initial weight.

Both groups gained 3.5 pounds worth of fat or muscle after 7 weeks. However, the weight gained by the group who consumed the saturated fat was mostly visceral belly fat, versus the group who ate the polyunsaturated fat gained muscle.

What does this mean? It's a good idea to replace saturated fats like red meats, dairy, and butter with polyunsaturated fats such as oil, fish, and nuts. By doing so you should be able to lower your risk of heart disease.

Reference: Nutrition Action, July/August 2014, Sat Fat & Belly Fat, p.9.

Your Diet Can Reduce Cancer Risk

Did you know that your diet can help reduce your cancer risk?  There is no single magic bullet, but rather a combination of foods working together that helps lower your risk.  The American Institute for Cancer Research (AICR) stated that when it comes to cancer risk, diet does matter.

They suggest eating an overall healthy diet that will not only protect against cancer, but also cardiovascular disease and other chronic diseases.  Evidence supports that your diet plays an important role in some types of cancer than in others.  Below are some suggestions of healthy foods to include in your diet:

• Diets high in whole grains and other foods containing fiber protect against colorectal cancer.
• Diets high in carrots, squash, and other foods containing carotenoids reduce the risk of mouth, pharynx, and larynx cancers.
• Diets high in non-starchy vegetables, such as broccoli, lettuces, and beans protect against esophageal cancer.
• Cutting processed meat out of the diet, and moderating red meat intake to no more than 18 ounces (cooked) per week, reduces colorectal cancer.
• Foods high in vitamin C probably lower the risk of esophageal cancer.
• Foods high in lycopene probably lower the risk of prostate cancer.

Reference:  Health & Nutrition Letter, Tufts University, September 2014, Best Food Choices to Reduce Your Cancer Risk, p.1.

Should I Try A Detox Diet?

Detox cleanses seem to be all the rage these days, but are they really necessary?  Simply put, no.  To further explain, there has been no evidence to support that these diets provide any detoxification effects.  Remember, we as humans already have a wonderful organ that does this for us, our liver.  

Another thing to touch upon is that the popular juice diets that supposedly cleanse the body are extremely low in calories and nutrients, in which case could contribute to muscle wasting.  And, consuming only liquids that are very low in calories can lead to light headedness, low energy, and an inability to concentrate.  Lastly,  after following a detox diet for a few days will most likely cause you to be so hungry that you rebound and overeat.

The bottom line here is that if you are interested in naturally detoxing your body start by including more fresh vegetables and fruits in your diet, drinking more plain water, and cutting out processed foods.  You will then see how much better your body feels.


Reference:  Fooducate.com, Pro Tip: "Should I Invest in a Detox Cleanse?", August 18, 2014.