New Year's Resolutions.........Yes or No?

It's that time of year! Time to wave 2010 goodbye and make your plans for 2011. Make it your year to be "healthy"! Notice I didn't say "lose weight" or "diet"!

I removed the word "diet" from my vocabulary a long time ago. Diets don't work. We all know that. Just the word "diet" has a negative aura about it! You have to change the way you think about food and exercise. If you use the words "lifestyle change" and "moving" instead - it sounds more realistic!

Any small change you can make will make a big difference in how you feel. It's hard to explain how
good I feel after I walk on the treadmill or do 20-30 minutes on the elliptical. Of course it benefits my blood sugar as well, but more importantly it clears out the cobwebs and immediately lifts my spirits and puts me in a better mood. I have a very busy life, and some days I can only do 15 or 20 minutes here and there -- but it all adds up. Don't think you have to set aside a full hour in order to get a good workout. Always aim for 30 minutes - once you start you will find yourself going longer.
You don't even have to have equipment. Stand in front of your TV and march in place and swing your arms. Park further away from the store entrance. Do some "Jane Fonda" exercise DVD's!Jane has just released a new series for older people and they are low key and easy to do! (My 73 year old mother just started last week and she is really loving it!). And "take the stairs"! I promise if you do just a little bit every day you will feel the difference.

As for what you eat ...remember "You Are What you Eat"! I recommend "Eat This, Not that'!
It's a great book and has alot of great suggestions on substitutions. The more "real" food you can eat - the better. Stay away from packaged and processed foods - eat fruit when your sweet tooth is calling. Change your bread from white to stone ground wheat. Eat brown rice instead of white. grab a handful of grapes instead of cookies!

A few small changes can add years to your life, and more importantly make you feel SO MUCH better! Good luck in 2011!

Fiber is Your Friend!!!

If you have diabetes, fiber is a very important part of your daily regimen - and NOT for the resaons you are thinking! I know you are all laughing right now!

Did you know when you eat fiber - each gram cancels out one gram of carbohydrates? Yes - you heard it right! When you eat fiber it is easy on your pancreas because your body does not have to break the food down like it would if you ate some white pasta or white bread.

So, read the labels and look for items with added fiber. Fiber is found in Stone Ground Wheat, and darker breads. Alot of fruits and even some vegetables such as broccoli, cauliflower and especially beans.

Blueberries have 4 grams of fiber in one serving and are the "perfect" food. Eat them everyday if you can. Strawberries, blackberries and raspberries are also high in fiber. Apples are good if you eat the peeling and leave some of the insides. Grapes and bananas - not so much. But eat them occasionally and check your blood sugar after you eat. Bananas don't mess me up too much but grapes - yikes!

Just remember --read labels. Fiber IS your friend! :-)

Eat This...Not that...during the holidays!

Cocktails

Worst cocktail:

Gin and tonic (8 ounces) 240 calories 22 g sugars

Drink this instead:

Champagne 100 calories 5 g sugars

Before your raise your glass to good health, consider your own. The sad truth is that light-tasting tonic water contains as much sugar as two glazed doughnuts, making it nothing more than a glorified soda. Champagne is just as bubbly but contains only one-fourth of the sugar and half the calories.

Dip

Worst dip: Spinach and artichoke dip 300 calories 19 g fat

Eat this instead:

Salsa (1/4 cup)10 calories 0 g fat

The wrong dip can transform healthy veggies and a whole grain pita into vessels for fat and hundreds of extra calories. Avoid creamy, cheesy dips at all costs and stick to the tomato-based salsas and bruschetta, which are low calorie and offer a healthy serving of vegetables to boot.

Side Dishes

Worst side: Baked potato with butter and sour cream 400 calories14 g fat (6 g saturated)

Eat this instead:

Roasted red potatoes (1/2 cup) 100 calories 5 g fat (1 g saturated)

The difference here is in the toppings. Add bacon and cheese to the mix, and add an extra 150 calories. Another smart sides rule: Not all salads are paragons of virtue. Greens with croutons and Italian dressing pack in 140 more calories than a serving of peas with pearl onions.

Hot Drinks
Worst hot drink: White chocolate mocha (20 ounces) 660 calories 22 g fat (15 g saturated)95 g sugars

Drink this instead: Café au lait with peppermint syrup (20 ounces) 150 calories 5 g fat (3.5 g saturated) 17 g sugars

Sugary coffee concoctions are a holiday shopping staple—but the wrong one could deliver more calories than a Big Mac! Avoid mochas, lattes and cappuccinos and order a café au lait with a spurt of flavored syrup instead.

Desserts

Worst dessert:

Pecan pie à la mode 810 calories 65 g fat 55 g sugars

Eat this instead: Chocolate fondue 340 calories 10 g fat 28 g sugars

In the wide world of holiday pies, nothing is worse than a slice of pecan. Blame the filling, which is a sickly-sweet sludge of corn syrup and sugar. Fondue, in comparison, is a fun and relatively healthy way to splurge after a big meal. Angel food cake makes an ideal dipper: light, low in calories and virtually fat-free. Fruit is even better.