Treat Yourself to Healthy Eating

By Marci Sloane|2023-09-29T13:27:09-04:00Updated: July 25th, 2014|Diabetes Management, DIY Diabetes Articles|0 Comments

With so many diets and gimmicky foods available to us it’s no wonder the majority of Americans are unhealthy and overweight. It’s important to realize that you can be thin and yet unhealthy or obese and malnourished. Learn my tips for healthy eating to help you stay on track with your diabetes.

Thin folks may not be eating enough nutrients and obese people may overindulge in low quality/nutrient foods that are high in calories like chips, dips, candy, and sweet drinks.

In over a decade of counseling nutrition, I have come to understand why so many people are living an unhealthy existence. We are human, after all, and the plethora of foods and exercise gadgets that promise us miracles are hard to resist! Sunday mornings are a great time to catch up with the latest quick weight loss scheme or the new, latest and greatest exercise machine to help you lose miraculous inches in no time or achieve ultimate health. Of course the small print must inform you how rare or as they say, ‘atypical’, this really is. I decided several years ago to do it the hard way. To learn, once and for all, how to eat healthy for life. I realized in order to be successful in my eating and exercise habits they had to be realistic ones that I could stick with. We must work hard for results! What comes easy in life? Do relationships, careers, school, raising children, etc. come easy? No! We need to work hard for what we want in this life and being healthy is no different. As soon as we accept this we may be ready to make lifestyle changes forever!

My answer is to provide a sensible, reasonable meal plan with foods that sustain the appetite that one can follow for life. I individualize each meal plan so that each person can feel comfortable with their food choices. Some of my patients may enjoy chocolate. If I do not incorporate any chocolate into their meal plan then their craving for it will become overwhelming and they will overeat it anyway. Therefore, I incorporate the chocolate in smaller, but reasonable, amounts for them to enjoy while they are reaching their goals. After all, these new eating patterns must be for life otherwise they shouldn’t bother starting them to begin with.

To control glucose or weight you need to eat healthfully and conscientiously. There are many foods that are healthy and can satisfy the appetite. By combining foods like protein (fish, lean meat, poultry, low-fat cheese, eggs) and dense/high fiber carbohydrates (grains, high-fiber cereal, sweet potatoes, non-starchy vegetables like broccoli and spinach) or healthy fats (olive oil, olives, avocado, nut butters, nuts) with the carbohydrates mentioned above you will satisfy your appetite, level out your blood sugar (the two go hand in hand) and you will be incorporating high nutrient/quality foods into your day. It is also important to eat every 3-4 hours to help you to reduce fluctuations in blood glucose, reduce food cravings, and keep your weight in control since it will optimize your metabolism while ending the need to overeat at the next meal.

Because of the high rate of “food-failure” my patients inspired me to write my book, The Diet Game: Playing for Life! Become a player! Your journey to improved health and happiness begins right now, with YOU! So, be good to yourself.

About the Author: Marci Sloane

Marci SloaneMarci Sloane, MS, RD, LD/N, CDE, is a registered and licensed dietitian/nutritionist and certified diabetes educator. She grew up in NYC where she graduated with a degree in Nutrition and Physiology from Teachers College at Columbia University. For over a decade, Marci managed a Diabetes and Nutrition Education Center at a multi-bed hospital in South Florida and has been counseling people on healthy eating, weight loss, and managing diseases and conditions such as: diabetes, pre-diabetes, healthy eating, heart disease, weight loss, high cholesterol, high triglycerides, hypertension, hypoglycemia and a host of other nutrition-related diseases. Marci is an American Diabetes Association Valor Award recipient and lectures frequently to the public and healthcare professionals. Marci was a featured panelist for the Sun-Sentinel's "Let's Take It Off" weight loss program, was highlighted in the Palm Beach Post: Meet Your Neighbor, "Woman's book on healthy eating uses humor as a key ingredient" and was a participant in their Diabetes Series in 2007. Marci Sloane is a member of the American Diabetes Association’s Health Professional Committee.

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