Page 18 - Florida Sentinel 11-17-17

Health
Honor the food.
Terms To Know:
Insulin
The hormone that helps your cells use glucose. If your pan- creas doesn't make any or can't make enough, you can take man-made insulin. Types of in- sulin describe how fast and how long they work: rapid-acting, regular or short-acting, interme- diate-acting, and long-acting. You may need more than one kind to control your blood sugar.
PART II
Somogyi Effect
Also called the "rebound effect," it's when your blood glucose gets really high after it's been really low, typically while you were sleeping. If it happens a lot, you might need to check your blood sugar in the middle of the night. You can often prevent the Somogyi effect by having a snack in the evening or adjusting your in- sulin.
Injection
How you get insulin into your body. One way is a shot with a nee- dle and syringe. The syringe has two parts: the tube where the in- sulin goes, and the plunger, the part you push down. Insulin pens look a lot like the pens you write with. You fill one with cartridges, dial up the dose, and give the shot. Jet injectors use high pressure in- stead of a needle to push the in- sulin through your skin in a burst.
Pancreas
A gland about the size of your hand, just below and behind your stomach. Groups of cells called islets (sometimes called islets of Langerhans) make hor- mones and digestive juices that help you break down and use food. Its beta cells make insulin, and its alpha cells make glucagon.
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Take small amounts when serving yourself.
Take one small piece or scoop of everything that you enjoy to begin with. Remind yourself that you can always take seconds! This ap-
proach is considerate of the need to avoid waste. Using a smaller plate can also fool your eye into thinking that you have more on the plate. This is a
traditional dieter's trick.
Avoid wolfing down your food.
Eat slowly and savor the food you're consuming. If you finish everything on your plate, wait a minute. You can tell a story to everyone else, or just sit back and relax.
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Thanksgiving is a time of giving thanks for the food that is on the table. Think about the contents of your plate and how it was once alive and is now about to provide you with energy and nutrition.
Be sure to eat properly prior to the meal.
Don't skip any of the meals during the day – eat breakfast and lunch. The only difference is that you may want to eat more lightly than usual. However, skipping eating normally will just tempt you to overeat at the Thanksgiving meal.
Snacks, if needed, should be raw veggies or fruit.
Get away from the table.
Go for a walk, play football, entertain a child, play with a pet or help clean up! Head out to volunteer for those less fortunate on Thanksgiving. This will keep you from munch- ing just because there's food in sight.
Take seconds only if you're still hungry.
Repeat the eat-wait-take more cycle until you feel satisfied, but not stuffed.
Aim for feeling good, not feeling so stuffed that you can't eat another thing or feel ill. Leave room for the dessert. One piece of pie or one scoop of dessert is sufficient to end the meal.
Chat with others.
You're more likely to realize that you're full before you feel sick if you talk, rather than shovel food into your mouth non-stop! During the meal, make an effort to engage others in conver- sation in between bites. This shouldn't be too hard if family members you haven't seen for a while turn up
with news of the events in their lives.
Accept that this is a day of indulgence.
While you may be on a diet or watching your food in- take, bringing any sense of deprivation into the day may cause you to overeat out of
sheer rebelliousness against "missing out". Cut yourself a little slack and let yourself enjoy more food than usual on this special day. After all, the next day things can go back to normal.
Take small bites and chew everything well.
This relates back to the previous step––as you bite, savor the things that you noticed about the food when you took time to assess, such as texture and taste. Also, small bites and slow chewing aids digestion, as enzymes in the mouth begin to break down the food for you.
Rest your eating implements on the plate between each bite.
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PAGE 6-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, NOVEMBER 17, 2017