November harvests in many fall festivities such as football and hayrides, but it also kicks off the holidays. Holidays mean lots of cooking and eating with Thanksgiving being one of the main days of indulgence in our calendar year.
November is also ironically, the month we place particular focus on diabetes, raising awareness for this disease which according to the U.S. Department of Health and Human Services afflicts “25.8 million people of all ages 8.3 percent of the U.S. population.”
So with this many people being affected by the disease, how can one enjoy a healthy “Day of Thanks”? My best advice is to start your day on an active note. This will help you get your metabolism moving in the right direction.
The American Diabetes Association agrees stating, “Start a new tradition that involves moving around away from the food. Ideas include taking a walk with the whole family or playing Frisbee, soccer, or touch football with your children, grandchildren, or the neighborhood kids.”
Thanksgiving is also a popular day for many fitness related events in many cities and health clubs. Football in my family has always been a main side-dish and I don’t mean just sitting on the couch as a spectator. Get creative and be thankful you and your family can be active together.
The American Diabetes Association also places particular attention on the timing of your holiday meal. They suggest, “Planning in advance for how you will handle making changes if your meal does not line up with your regular meal schedule.”
They warn not to skip your usual mealtime and have a small snack to prevent “a low blood glucose reaction.” If you are on an insulin regimen, they also suggest consulting with your healthcare provider on how you should handle your medication on this holiday.
If you are the cook, keep alternative, healthy snacks nearby, so you’re not inclined to taste the tempting feast before it is served. The American Diabetes Association suggests making “selective choices” when sitting down to dinner.
“Many traditional Thanksgiving foods are high in carbohydrates: mashed potatoes, sweet potatoes, stuffing, dinner rolls, cranberry sauce, pumpkin pie, and other desserts. Don't feel like you have to sample everything on the table.”
They also suggest limiting your portions if you feel the need to taste everything. Filling up on veggies is another suggestion by the association, but be careful how you prepare your veggies. Vegetables taste wonderful on their own and do not need to be laden with sauces, cheeses or deep fried.
With these suggestions and “exercising” your self-control, I promise you’ll be thankful for the extra energy you have instead of falling asleep on the couch after a large meal.
Online References:
“National Diabetes Information Clearinghouse (NDIC) - National Diabetes Statistics, 2011 – Fast Facts – Diabetes.niddk.gov.” U.S. Department of Health and Human Services. Web 17 Nov. 2011.
http://diabetes.niddk.nih.gov/DM/PUBS/statistics/#fast
“Food and Fitness – Enjoying Thanksgiving – Diabetes.org.” The American Diabetes Association. Web 17 Nov. 2011.
http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/enjoying-thanksgiving.html
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed November 17, 2011
by Michele Blacksberg RN
Edited by Jody Smith