Ready for some motivating New Year tips for eating healthy, exercising, and losing weight?
Let’s face it, one wants diabetes, but controlling it should be your number-one goal. Research has proven that having good blood glucose control— with a hemoglobin A1C less than 7 percent — can decrease a person’s risk for complications.
Blood glucose levels are best controlled with healthy eating, exercise, medications (when necessary) and weight loss if needed. We can control diabetes much better now than in years past.
This is due primarily to scientific advancements: new medications, including oral pills and different types of insulin; glucose meters that accurately and quickly give blood glucose results; and ongoing research, continually clarifying and improving our understanding of the best targets for people with diabetes.
January is the month of the year that everyone is motivated to eat healthy, exercise and lose weight. But, controlling diabetes is important every month and not just in January.
Remember, to be realistic with your goals and small changes can add up to a big change. Here are some examples of some healthy eating goals to work on for the New Year.
You don’t have to do them all at once, but set a couple as yourself for the week or month and then move on to the next. Don’t forget to reward yourself (not with food!), when you reach a goal.
11 Great New Year Goals for 2019:
1. Eat brown rice in place of white rice.
2. Change to a whole-grain cereal such as oatmeal for breakfast.
3. Always eat a minimum of two servings of vegetables every day (serving size = 1/2 cup cooked or 1 cup raw).
4. Eliminate any sweetened beverages from your diet. (Eat calories, don’t drink them.)
5. Choose foods with no less than 3 grams of dietary fiber per serving.
6. Eat fish (baked, broiled or grilled) two times per week.
7. Space meals four to five hours apart.
8. Don’t skip meals — eat three meals (or five mini-meals) every day.
9. When you don’t have healthy food, try a meal substitute such a protein shakes or meal bars, in place of skipping a meal.
10. Choose healthy snacks such as small handful nuts, light yogurt or fruit.
11. Measure portion sizes on cereal, rice, and pasta since most people overeat these foods.
For help with number six, try this easy and delicious salmon recipe.
Salmon Packet with Asparagus and Broccolini
Serving Size: 1 packet
Yield: 4 servings
12×19-inch sheets aluminum foil
1/2 pound fresh asparagus, ends trimmed
1/2 pound fresh broccolini
4 4-ounce salmon filets
4 teaspoons dried thyme
6 tablespoons grated fresh Parmesan cheese
1/4 cup balsamic vinegar
1. Prepare an indoor or outdoor grill or preheat oven to 450 degrees. Spray aluminum foil with cooking spray.
2. Place 1/4 pound asparagus and broccolini on each sheet of foil. Place salmon filet on top of the vegetables. Sprinkle 1-teaspoon thyme, 1 1/2 tablespoons Parmesan cheese and 1 tablespoon balsamic vinegar over salmon.
3. Bring up sides of foil. Double-fold top and ends to seal packet (leave a little room in the packet for air circulation). Repeat for remaining 3 packets.
4. Place packets in covered grill, over medium-high heat or on a baking sheet in the oven. Grill for 12 to14 minutes or bake in the oven for 18 to 20 minutes, until salmon flakes with a fork.
Nutrition facts: 252 calories, 13 grams total fat, 3 grams saturated fat, 78mg cholesterol, 127 mg sodium, 6g total carbohydrate, 1 gram dietary fiber, 29g protein.
NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.