diabetes health tips

By Trey Triplette with 3natural Bionutrition​​

1. Bring Your Own Food

• when attending social events bring a food item(s) that fits your nutritional goals
• limit the number of high-calorie and saturated fat foods on your plate
• research has shown that when faced with a variety of foods with different tastes, textures, smells, shapes, and colors, people eat more―regardless of their true hunger level
• avoid creating a personal smorgasbord as it can decrease what you eat by 20 – 40 %

2. Eat Before Going to Social Events

• eat breakfast as this has been shown to prevent overeating later in the day
  
• pop a sugar-free mint in your mouth….
  
• when you’ve had enough (and don’t want to eat more), the feeling of a fresh palate can curb additional desires to eat
  
• avoid fast-food places that emphasize red in their color schemes….
  
• red has been shown to stimulate the appetite more than many other color

3. Manage Your Portion Size

• use smaller plates and serving utensils
  
• try a salad or dessert plate for the main course and a teaspoon to serve yourself
  
• In a study conducted at the Food and Brand Lab at Cornell University:
  
  • people served themselves 31% more ice cream when using oversize bowls compared with smaller bowls
    
  • subjects served themselves 57% more when they used a 3-ounce scoop versus a smaller scoop.
    
• pour drinks into tall, skinny glasses, NOT the fat, wide kind. You’re more likely to pour 30% more liquid into shorter, wider glasses

4. Keep Up the Exercise

• break it up
  
• if you don’t have time for your daily four-mile walk, do a few 10- or 15-minute spurts of exercise throughout the day to meet the daily recommended amount of 30 minutes per day
  
• these spurts can be just as effective at maintaining overall fitness as one continuous workout

5. Control Your Environment

• eat with a small group when you can or sit next to a healthy eater or someone who eats slowly, so their pace can slow yours
  
• dining with 6 or more people can cause you to eat 76% more because the meal can last so long (after 1 hour of staring at the food, you’re more likely to have seconds)
  
• at a big sit-down meal, be the last person to start eating and the 2nd one to stop eating
  
• wait for ALL the food to be placed on the table before making your selection(s)
  
• people who make their choices all at once eat about 14% less than those who keep refilling when each plate is passed
  
• keep visual evidence of what you’ve consumed
  
• leave an empty bottle of wine or beer in view and you’ll be less tempted to drink more

6. Keep Healthy Snacks at Work

• keep communal office goodies out of view, either in an area that isn’t as highly trafficked or in dark containers or covered dishes.
  
• In a study
  
  • people ate 26% more Hershey’s Kisses when the candies were in clear dishes versus covered dishes
    
  • when the chocolates were placed 6 feet away, the average person ate only 4 a day, as opposed to 9 a day when they were within arm’s reach.
    
• thirst is often mistaken for hunger so stay hydrated throughout the day​