Good Eating Habits



During holidays or special outings we tend to ignore the limits we set for ourselves when it comes to eating healthy or eating less. Too many temptations sway us from our good habits and next thing we know we are adding pounds to our bodies that we either just got rid of or should not be adding to.


Staying with your usual eating routine is the best medicine. Eat at regular times and don’t skip a meal, especially breakfast. Eat smaller amounts at each meal with a couple of healthy snacks between meals if you are feeling hungry before your next scheduled meal. The best exercise for combating over-eating is pushing yourself away from the table!


Eating at Social Events:


Weddings, banquets and the like tend to throw us off when so many food temptations are put in our way. Don’t go to an event where food is being served without eating something beforehand, that way you are not hungry enough to indulge in over-eating or eating the wrong foods.


When dining at a friend’s home it would not be impolite to ask what the host or hostess is serving and if not appropriate for you, ask if you can bring something with you that you can eat and will not cause a problem with the menu being provided. Most hostesses would not be offended if you announce your food requirements ahead of the occasion as many people these days have food allergies. It is especially important to advise a host or hostess that you do not know personally as to your food restrictions, prior to arriving, to avoid any embarrassment for either yourself or for them.


If the meal is a buffet or barbeque then only put 1 or 2 items on your plate at a time and nibble while drinking water at the same time. Restrict your trips to the buffet table to avoid over-eating and look for small portions of protein or vegetable dishes to sample. Potluck parties allow you to bring what you can or should eat without causing a problem for the hostess. If wine or alcoholic beverages are being served, restrict yourself to one drink to cut down on calories or avoid them entirely.


Restaurant Dining:


Avoid appetizers to begin with or if there is a vegetable offering or salad when others are ordering appetizers, then look for the healthier choice. Ask to have salad dressing served on the side so you can decide how much or how little dressing to use. Don’t be afraid to ask the server about what each entrée consists of. Do they serve whole wheat noodles or rice instead of white? Does the dish have a heavy sauce with it that could be left off the plate? Can the meat or fish be baked instead of fried or grilled?


Concentrate on the company you are with and the conversation rather than on the food itself.


Good Advice:


Both the American and Canadian Diabetic Association rules are very good advice for losing weight, maintaining a good weight and eating healthy. People diagnosed as pre-diabetics can manage their weight and avoid taking medication to lower blood sugar, as well as avoiding becoming a Type 2 diabetic in many cases.


Following the Association’s suggested eating portions and keeping to approximately a 60 gram meal at each sitting works!! Menus to keep you on the right path and healthy snacks are suggested. Taking a little extra time while shopping to read the Nutrition Facts will help you decide what or what not to buy. It is amazing to find just how many foods have sugar in them that you would not expect sugar to be added to.


Avoid processed foods if possible as they are usually loaded with sugar and too much salt as most of us now know. If you have a sweet tooth, make your own desserts and baked goods whenever possible. Stevia is likely the most natural sweetener there is and works in most baking. Invest in a diabetic cook book or check on-line for recipes and you will be amazed at the number of tasty meals and desserts you can find to try.


You need to exercise as well. Simply walking for about 20 minutes per day can be just as important as going to a gym for a workout once a week or so. The idea is to exercise regularly. Walk, swim, cycle but keep moving.


To keep your body moving and agile remember to book an appointment for your chiropractic check-up on a regular basis.




Acknowledgement for some content from The Chiropractic Assistant Magazine – Volume 3, Issue 6, 2015 – Strotheside, Dr. Jason


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