Tips for Healthy Holiday Eating

Shorter days and a chill in the air are reminders that the holidays are almost upon us. Thanksgiving and the winter holidays are times of joyous celebration with family and friends. But celebrations centered around food and drink can pose difficulties for people with health problems such as diabetes, high blood pressure or heart disease. Even if you are in good health and just want to maintain your wholesome habits, the urge to give in to temptation during the holidays can be hard to resist.

Fortunately, you don’t have to restrict your diet to sparkling water and carrot sticks to keep your health regimen sabotaged by over-indulgence. With a little planning and some creative substituting, you can take part in all the festivities without feeling deprived.

Here are some tips we’ve found helpful in avoiding dietary landmines during the holidays.

• Have a cup of soup at home before you go to a party. Studies have shown that eating soup before a meal is helpful in reducing calorie intake at the meal. If you aren’t ravenous when you arrive at the celebration, you’ll eat less of the high-calorie party fare.

• Watch your alcohol intake. Even if you are careful about the foods you eat, alcohol consumption can make your calorie count soar. If you choose to drink, limit the number of drinks you consume and choose dry white wine or cocktails made with diet mixers.

• Bring your favorite healthy dish or appetizer to share—you won’t be the only one who’s grateful for a wholesome choice at the table. 

• Whether you are baking or preparing a Thanksgiving dinner, use low-fat or non-fat versions of common, high-fat ingredients like sour cream, cream cheese, and mayonnaise to cut calories.

• Drink plenty of water to help curb your appetite and give your skin a healthy holiday glow.

• Maintain your routine. Being over-stressed and over-tired can lead to over-eating. Continue your exercise program and get sufficient rest—you’ll look and feel great, and you’ll be less likely to rely on unhealthy habits for a false energy boost.

• Enjoy all things in moderation. Completely depriving yourself of the foods you love can lead to disaster later. Try the three-bite rule: allow yourself to savor three bites of your favorite food or a yummy-looking new dessert. “Savor” is the key word here—making every bite count will allow you to really enjoy the dish and help you to feel satisfied.

Pomegranate Season is Here!

You’ve probably heard or read about the amazing health benefits of pomegranates. This distinctive fruit is chock full of antioxidants, which help to protect the body against the damage caused by free radicals. Free radicals contribute to rapid aging, certain types of cancers, and the buildup of arterial plaque. Studies have demonstrated pomegranate’s effectiveness in decreasing blood pressure and oxidation of LDL (bad) cholesterol, improving coronary artery health, and slowing the activity of tumor cells in men with prostate cancer.

But aside from their potential health benefits, what do you know about pomegranates? Perhaps you view the pomegranate as an exotic food, or perhaps you have no idea about how to choose, store, or serve pomegranates. If that’s the case, read on. With pomegranate season in full swing from now through January, there’s no better time to get to know this luscious and intriguing fruit.

Background

Pomegranates are believed to have originated in Persia or Afghanistan, and they have been cultivated from southern Europe to China and Japan for thousands of years. A symbol of fertility to the ancient Greeks, the pomegranate was used by many cultures as a medicine and a dye. Spanish missionaries to California brought pomegranates to America 200 years ago.

About the size of a large orange, with a thick, smooth skin, typically coral red in color, the pomegranate’s chief distinction is found on the inside, where hundreds of small seeds, called arils, are individually embedded in the juicy, bright red fruit.

Selecting and Storing Pomegranates

In selecting pomegranates, look first for unblemished skin. Then weigh the fruit in your hand—like grapefruits and melons, large fruit that is heavy for its size is likely to be sweeter and have more juice inside than lighter pieces.

Pomegranates keep well at room temperature for six to seven days. Beyond that, the fruit may be refrigerated for two to three months or even more, depending on the condition of the skin. Both the juice and the pomegranate seeds may also be frozen.

Preparation and Serving Pomegranates

To prepare a pomegranate, begin by removing the top and scoring the sides of the fruit so it will open easily. Next, break the pomegranate open in a bowl of water (take care to protect your clothing—pomegranate juice stains!). The arils will sink to the bottom, and the membrane will float to the top. Discard the membrane and drain the water from the arils.

Try juicing the arils and straining the juice through cheesecloth. The juice may be drunk straight or used as an ingredient in cocktails and sauces. Toss arils into salads or use them as a garnish. And by all means, savor the taste of the jewel-like arils by nibbling the juicy morsels out of your hand. YUM!

A Solution for All Seasons

The health benefits of pomegranates are available all year round in PomGT,  a daily supplement that combines the power of two of nature's strongest antioxidants, pomegranate and green tea. PomGT brings you all the power of antioxidants without adding sugar or increasing your calorie intake.

American Diabetes Month

November is American Diabetes Month, and there’s no better time to review the risk factors for diabetes, as well as the measures you can take to prevent the disease, or to control your blood glucose levels if you’ve already been diagnosed.

Diabetes is a chronic condition that occurs when the body either produces insufficient insulin—a hormone essential to the body’s ability to convert food into energy—or is unable to effectively use the insulin it produces. In diabetes, glucose builds up in the blood instead of entering the cells to be used as energy. Continued high levels of blood glucose can lead to serious, even life-threatening, complications.

According to the American Diabetes Association, one-third of the 20.8 million children and adults in the U.S. with diabetes are not aware they have the disease.

Are You at Risk for Type 2 Diabetes?

The risk factors most commonly associated with type 2 diabetes are family history, obesity, physical inactivity, history of gestational diabetes, aging, and ethnicity. Once primarily seen as a disease of middle age, doctors now report that type 2 diabetes is on the rise in young people. Among ethnic groups, African Americans, Hispanic/Latino Americans, American Indians, and some Asian Americans and native Hawaiians or other Pacific Islanders are at particularly high risk for type 2 diabetes. In spite of the increased risk for these groups, however, the disease knows no racial boundaries—anyone can develop diabetes.

Some symptoms of diabetes are fatigue, frequent urination, excessive thirst, weight loss, blurred vision, frequent infections, and slow healing. Occasionally, however, people with diabetes do not experience any symptoms.

The Importance of Control

Over time, high levels of glucose in the blood can lead to complications such as blindness, amputations, kidney problems, and heart disease. In fact, two out of every three diabetics die from heart disease or stroke, according to the American Diabetes Association. The good news is that, although there is no cure for diabetes, the disease can be managed and complications forestalled or prevented altogether by maintaining good control of blood glucose levels.

If you have diabetes, exercise and a healthy diet are the keys to controlling blood glucose levels. Although your doctor may prescribe oral medications or insulin to help you manage your diabetes, remember that medication is no substitute for diet and exercise.

Managing your diabetes means managing your overall health. See your health care professionals for regular check-ups, including vision and dental examinations. Check your feet daily for sores or other changes. Tune into your body’s signals, and notify your doctor immediately if you detect problems (or potential problems). Proactive management can mean the difference between well-controlled diabetes and serious complications.

The Role of Antioxidants

In recent years, studies have demonstrated the role of antioxidants in preventing disease. Antioxidants are helpful in fighting cancer and heart disease, as well as in managing diabetes and its complications.

PomGT is a daily supplement containing all-natural extracts from pomegranates and green tea leaves, two super foods rich in antioxidants. And PomGT makes the healing properties of these antioxidants available in capsule form—convenient and far more healthful than consuming sugary pomegranate juice and green tea concoctions.

For more information on the diagnosis and treatment of diabetes, go to www.diabetes.org, or call 1-800-DIABETES.