Avoiding Over Snacking & Diabetes

Here is a question I recently received from someone with diabetes:

Q. I am a student and I'm home all day alone so I get bored and want to munch. Also, I'm going from a very large calorie daily intake to only 1200 calories a day (which is what my doctor told me to do but haven't been able to stick with). Do you have any tips on how to get through the day without creeping into the kitchen?

A. It can be very difficult being at home alone with the temptation of eating. It does take time for your body to adjust to a lower calorie level. Stick with it though, you will get used to the smaller portions. A few suggestions...

1. Try drinking water throughout the day. I find ice water with a small wedge of lemon, lime or orange helps to curb my appetite in between meals. You could also choose other low calorie/low carbohydrate drinks such as Crystal Light, diet soda, coffee or tea, etc.
2. The American Diabetes Association lists sugar free gelatin as a free food. This may help to curb your appetite as well.
3. If you absolutely need a snack, choose non-starchy raw vegetables. Choose raw broccoli, cauliflower, celery, etc. These vegetables are low in calorie but high in fiber and will help you to feel full longer.
4. Some people find chewing sugar free gum helps to curb their appetite as well.
5. Slow down when eating. It takes a little bit of time for your brain to realize that your stomach is full.
6. Try "distractions" such as gardening, reading, working on the computer, visiting with friends, house cleaning to keep your mind off food and the kitchen.

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High Blood Sugar and Diabetes

Here is a question I recently received from someone with diabetes...

Q. I noticed right after lunch I get really tired. I try and walk for 10 minutes and it seems to help. Any suggestions?

A. Some people experience sleepiness an hour or two after eating if their blood sugar is running high. Test your blood sugar before and after eating lunch. If your blood sugar is high after lunch, consider:

• measuring portion sizes to confirm the amount you are eating, and if portion sizes are correct,
• cutting back the carbohydrate in the lunch meal (for instance if you normally eat 8 crackers with your lunch, cut back to 4-5) to see if there is a difference in your sleepiness.

Exercise does tend to improve alertness so walking can help as well. I would also suggest speaking with your doctor to see if he or she has any recommendations because diabetes care is specific to each individual (e.g. medications, other health issues, etc).

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When to Exercise?

Here is a question I recently answered from someone with diabetes...

Q. Am I understanding correctly that one needs to exercise after eating during the day? For instance, I notice that in the Food Picker section, you talk about how long one would walk to work off the amount of calories just eaten. Can you comment on that?

A. With regards to exercise suggestions in the Food Picker section, we show the duration of exercise just to illustrate the energy required to burn off the food or beverage selected (e.g. tells you how far you have to walk if you choose this item).

While its certainly a good idea to exercise each day, when you exercise is up to your personal preference and whether your doctor suggests a certain time. Probably the best time to exercise is a time of day that you can make consistent.

I tend to do better exercising in the morning since it helps to energize my day. Some people like to exercise at the end of their day or after work to help reduce stress levels. Others like to exercise mid day during lunch.

The key is to exercise every day!

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