Getting back to healthy eating after the holidays

Posted by Retired Teacher @retiredteacher, Dec 17, 2019

The following link is from the Mayo Newsletter and reminds me and anyone else how to re-focus and get back to healthy eating if we have over indulged or eaten foods that are on the “illegal” list. I have definitely been off the wagon too many times since Thanksgiving and with Christmas and New Year’s looming close, I need this reminder to get myself back on track as soon as possible. I have an appointment with my endocrinologist and I know the test results will warrant a lecture and a reminder from him. He is good about understanding that an off day is normal, but then right back to work.
I hope this link works.
Carol

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/healthy-holiday-habits-how-to-get-back-on-track/art-20270846/

@retiredteacher Carol, my doctor will not endorse it but if you check online there is evidence that cinnamon helps diabetes 2. I use Ceylon Cinnamon that you can purchase on Amazon or in Whole Foods (much less money on Amazon). Also, Ceylon Cinnamon has less coumarin and if you are using a lot you don't want the higher amount of coumarin. Since Ceylon cinnamon is much milder tasting I can put about a whole teaspoon in my morning oatmeal or yogurt. I am convinced that is why my A1c was only 5.8. Following is from the Livestrong site, but many sites say the same thing, and many sites say it is helpful for diabetes 2.

What is the difference between cinnamon and Ceylon cinnamon?
Ceylon cinnamon has a sweeter, more delicate flavor than cassia does, which may make it preferable for flavoring desserts and lighter dishes. But the more important distinction may be the presence of a chemical called coumarin, a natural plant chemical that acts as a blood thinner.
JK

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@contentandwell I have seen ads for cinnamon, but I haven't tried it. I don't like oatmeal but sometimes I could sprinkle it on something. I have added Turmeric to see if that helps and started back with B-12. I also had someone suggest Blood Boost, and that looks interesting. It seems that lately the natural supplements are more effective than high priced meds prescribed.
Carol

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I have added tart cherry juice to my diet for help with arthritis pain. My cardiologist has approved this for daily intake. I choose tart cherry juice that has no added ingredients in it.

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@retiredteacher – Thank you for sharing the "Healthy holiday habits: How to get back on track" link. How did you know that I need that?
I have already celebrated with too many goodies, so I want to feel ready to resume my normal eating and exercise on Jan 2. As I read the article, I felt especially encouraged by this tip – "Think of one healthy step you can take today to get back on track. For instance, if you overate at a party last night, forgive yourself and focus on eating healthy today."
For me, forgiveness and focus are important. If I feel guilty, then I dwell on the problem (too many goodies) and that only makes me crave more. I try to adhere to eating a balanced diet. I also have labs due in late January!

I am going to be extra aware of what goes into my mouth. There- I said it. WIsh me luck!

Who else has read the article? What will you do to get back on track?

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@rosemarya

@retiredteacher – Thank you for sharing the "Healthy holiday habits: How to get back on track" link. How did you know that I need that?
I have already celebrated with too many goodies, so I want to feel ready to resume my normal eating and exercise on Jan 2. As I read the article, I felt especially encouraged by this tip – "Think of one healthy step you can take today to get back on track. For instance, if you overate at a party last night, forgive yourself and focus on eating healthy today."
For me, forgiveness and focus are important. If I feel guilty, then I dwell on the problem (too many goodies) and that only makes me crave more. I try to adhere to eating a balanced diet. I also have labs due in late January!

I am going to be extra aware of what goes into my mouth. There- I said it. WIsh me luck!

Who else has read the article? What will you do to get back on track?

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@rosemarya I feel the same way. I definitely have not been a good girl. Since I have developed the severe pain in my feet, exercise is not possible—too much pain with no relief. But, I must get back to my diabetes diet and stop the too many "illegal" foods. I know my A1C is going to be off of the charts when I go Monday, but, I'll just have to deal with it. MY being good won't start until January 2nd because I have New Year's Eve and New Year's Day to prepare our traditional fare. Then on Jan 2nd, I'll have to get back on the wagon. I hope it is moving slowly because with my feet and extra holiday pounds, I can't run and jump on!
Good luck and tight restraint to us both.
Carol

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Over the last many months I’ve lost almost 40 pounds. My plan was simple – eat less. For the the last two months, my goal was not to continue to lose but rather to maintain. Now I’m focusing back again on losing weight by eating less. I track everything I eat which helps me regulate what and when I eat. I don’t eliminate foods as I know that’s not sustainable but I rather eat a small portion. Good luck!

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@dsisko

Over the last many months I’ve lost almost 40 pounds. My plan was simple – eat less. For the the last two months, my goal was not to continue to lose but rather to maintain. Now I’m focusing back again on losing weight by eating less. I track everything I eat which helps me regulate what and when I eat. I don’t eliminate foods as I know that’s not sustainable but I rather eat a small portion. Good luck!

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@dsisko, Thank you for this well timed message! Because of you, I have started today to return to my non-holiday eating habits. Day 1 is entered in my healthy-history notebook.
I like your habit of tracking what you eat. That sounds like a good way for me to follow my goal of being aware of what goes into my mouth. One meal at a time – One day at a time.

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@rosemarya

@dsisko, Thank you for this well timed message! Because of you, I have started today to return to my non-holiday eating habits. Day 1 is entered in my healthy-history notebook.
I like your habit of tracking what you eat. That sounds like a good way for me to follow my goal of being aware of what goes into my mouth. One meal at a time – One day at a time.

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@rosemarya @dsisko, I am with you to get back to my routine diabetic diet. I will start tomorrow because today we have to have a New Year's Day Southern traditional meal. It is not on the diabetic list! But, tomorrow, it's back to what I have to eat to control my diet and my husband's. His heart disease and my diabetes diet are compatible so we can eat the same foods. I had an appointment with my endo Monday and was sure my A1C would be off the charts. It was higher at 6.7 but Dr. wasn't too disturbed. He likes for it to be 6.0 or under, but he will accept 6.0 to 7.0 since that range is what the American Endocrinologist Assn and the American Diabetic Assn say it should be. Under 6.0 is really good; 7.0 is all right, but anything else is not. I was up from last visit, but I told him I had cheated, so he didn't get too disturbed.
Thanks for this reminder and I need to get my journal ready to write down everything.
Carol

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Happy New Year!
In my attempt to get back to a healthy eating pattern like many of us do as a New Year's Resolution, I have been tracking the foods that I eat for a couple of days! My designated notebook has a designated place on my cluttered countertop. I have learned already that I am not going to starve if I skip a snack that I think I 'need'.
@dsisko, @grillgirl, @retiredteacher, @contentandwell, How about you? What is your take-away from the healthy eating link that Carol has shared? https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/healthy-holiday-habits-how-to-get-back-on-track/art-20270846/

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I like "don't try to do too much at once" and "falling off track doesn't mean you've failed" from the article. When I track my foods, I discover that I have room to eat more if I stop eating certain foods. For example, if I skip the slice of cake, I can eat a higher quantity of healthier foods and feel more satisfied and less hungry overall. I've used the app "Lose It" to track my calories for several years. When I stop tracking, I gain, when I track, I maintain or lose. Good luck to all!

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@rosemarya

Happy New Year!
In my attempt to get back to a healthy eating pattern like many of us do as a New Year's Resolution, I have been tracking the foods that I eat for a couple of days! My designated notebook has a designated place on my cluttered countertop. I have learned already that I am not going to starve if I skip a snack that I think I 'need'.
@dsisko, @grillgirl, @retiredteacher, @contentandwell, How about you? What is your take-away from the healthy eating link that Carol has shared? https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/healthy-holiday-habits-how-to-get-back-on-track/art-20270846/

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I love this idea! I want to take off about 5 pounds. I am going to start a food diary today.

I walk daily on a treadmill at a nearby gym for my cardio.
I also, just found out my library is doing free Tai Chi on Wednesdays. I intend to sign up for these classes to help me with my balance.

I am very surprised that I gained this extra weight. I blame the holidays.

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@rosemarya

Happy New Year!
In my attempt to get back to a healthy eating pattern like many of us do as a New Year's Resolution, I have been tracking the foods that I eat for a couple of days! My designated notebook has a designated place on my cluttered countertop. I have learned already that I am not going to starve if I skip a snack that I think I 'need'.
@dsisko, @grillgirl, @retiredteacher, @contentandwell, How about you? What is your take-away from the healthy eating link that Carol has shared? https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/healthy-holiday-habits-how-to-get-back-on-track/art-20270846/

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@rosemarya the article is very good. It’s good to be reminded of what we need to do so we can commit to it. For me it helps if I can envision a goal. Right now mine is for my clothes to fit more comfortably!

@grillgirl. There’s an excellent, free tool online to track your food. It’s MyFitnessPal.com. I used it and found it very helpful. If you get yourself committed you know you are only cheating yourself if you don’t put EVERYTHING down. I plan to resume using it once again. I’ve gained 6 – 8 pounds, and would to lose that and 5 – 10 more.
JK

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Happy Monday!
What healthy habit have you adopted from the Healthy Lifestyle article that @retiredteacher included in the introduction to this discussion?

I have to admit that I have already wandered astray from diligently writing down my foods and beverages. So today, I am ignoring my recent blank pages, and without feeling any guilt, I am resuming my goal of food tracking! Over the past 12 days I have already discovered some patterns of eatng and snacking that are less-than healthy. Now I am seeing where my real problem eating areas are because I have circled the 'unhealthy' choices red. I did some selective grocery shopping and I am ready to begin again..

How about you, @grillgirl, @dsisko, @contentandwell, @retiredteacher, @johnbishop. How is your resolution going?

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@rosemarya

Happy Monday!
What healthy habit have you adopted from the Healthy Lifestyle article that @retiredteacher included in the introduction to this discussion?

I have to admit that I have already wandered astray from diligently writing down my foods and beverages. So today, I am ignoring my recent blank pages, and without feeling any guilt, I am resuming my goal of food tracking! Over the past 12 days I have already discovered some patterns of eatng and snacking that are less-than healthy. Now I am seeing where my real problem eating areas are because I have circled the 'unhealthy' choices red. I did some selective grocery shopping and I am ready to begin again..

How about you, @grillgirl, @dsisko, @contentandwell, @retiredteacher, @johnbishop. How is your resolution going?

Jump to this post

I diligently track in LoseIt every day. A very easy app to use. If I don’t record, I tend to slowly gain back. I record what I see as “bad foods” in snacks so I can see how many calories could have gone to good foods instead. It’s too many but I’m staying stable in weight so that’s fine for now. Will reduce those soon. Biked 28 miles today so getting exercise as well.

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@rosemarya

Happy Monday!
What healthy habit have you adopted from the Healthy Lifestyle article that @retiredteacher included in the introduction to this discussion?

I have to admit that I have already wandered astray from diligently writing down my foods and beverages. So today, I am ignoring my recent blank pages, and without feeling any guilt, I am resuming my goal of food tracking! Over the past 12 days I have already discovered some patterns of eatng and snacking that are less-than healthy. Now I am seeing where my real problem eating areas are because I have circled the 'unhealthy' choices red. I did some selective grocery shopping and I am ready to begin again..

How about you, @grillgirl, @dsisko, @contentandwell, @retiredteacher, @johnbishop. How is your resolution going?

Jump to this post

Happy Monday to you too @rosemarya! I decided this year that I would make a New Years Resolution that I could keep ☺ My resolution was to not make any resolutions. That said since retiring at the end of the year, I am able to easily manage my daily exercise schedule of 30 minutes and have even bumped it up to 45 to 60 minutes on days when I'm feeling fairly good. I have had a few bad days with the sweets but I have been mainly focusing on portion control. I have a daily morning gut check on my bathroom scale but I need to get a new one because the one I have is faulty. I know they tell you not to weigh yourself daily but it is an incentive for me and it helps me identify or reinforce what I did or didn't do the previous day.

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