Here's your newest edition of Dr. Marcantel's Health and Wellness News.

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Today's topics:

Dr. Marcantel speaking at Sun Lakes

Strategies for keeping your diet under control during the holidays

New recipes for the holidays!

Is it time for a holiday check-up?

December diabetes support group meeting

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Dr. Marcantel has a passion to serve her community with a strong emphasis on health education and support of those with health challenges. She will be speaking to the diabetic support group at Sun Lakes, Arizona, on December 20th.  If you have a group you'd like Dr. Marcantel to speak with concerning diabetes, weight loss, naturopathic or holistic medicine, or any other health concerns, please contact her at drmarcantel@cox.net .

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Thanksgiving has passed and the holiday season is in full swing with Christmas and New Year's coming up just around the bend. We all know what that means--food, food, and more food everywhere we turn. Parties, family gatherings, and candy dishes on office desks all tempt us to overindulge in tasty treats that we know we shouldn't be eating. But our point isn't to try to make you feel guilty; what we really want to encourage you to do is to help yourself over the next few weeks. No, not to help yourself to that third helping of sweet potato casserole, but to help yourself  keep your diet and blood sugars under control during these extreme dietary conditions. Here are a few strategies you can use:

1) Stay accountable to someone else. Whether it's your health care provider, a "food buddy," or your spouse, you should have someone to talk to about what you are eating. Note: find someone who is positive and encouraging to do this with, not someone negative or judgmental.

2) Keep a food diary. By writing down all the things that you eat throughout the day, it helps you be aware of what you are eating and how much you are eating. Many people who do this are surprised at the results. You have to know the truth about your dietary habits before you can modify them.

3) Don't stop exercising during the holidays. The cooler weather (especially here in the Valley) should encourage you to get out and walk. Grab a friend or your music and head out for a brisk thirty-minute walk in the later afternoon or evening.

4) When you are invited to attend a party or gathering, bring an appetizer or side dish that is both good and healthful to share with the guests. (For example, check out our new recipe for peanut butter cookies that are great tasting, high in fiber, and low in sugar!)

And here are a few "bonus" ideas we listed in issue #4 of our newsletter. We thought they were worth repeating.

     *Eat a handful of nuts about a half-hour before you sit down to your meal. This will help decrease your appetite for the main meal.

     *Drink a large glass of water just before beginning the meal. You'll feel "full" sooner and stop eating earlier.

     *Use a smaller plate. We know we should eat smaller portions, but it's hard to avoid filling up the plate with food. So, fill up your plate--just make sure you use a salad plate instead of a dinner plate!

     *Eat slowly. The slower you eat, the less you tend to eat. It takes time (about 1/2 hour) for your brain to get the message from your stomach that you have satisfied your hunger craving. Eating slowly allows your brain to catch up with what's going on in your stomach.

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We've added seven great new diabetes-and-weight-loss-friendly recipes to DrMarcantel.com for the holidays. Check out Dr. Marcantel's delicious Crunchy Peanut Butter Cookies or her Hearty Winter Soup recipe. Our friend Jackie Forster has also contributed a couple of great flax muffin creations. See the recipes pages at the web site for the details.

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Is it time for a holiday check-up with Dr. Marcantel? If you are on a weight or diabetes maintenance program, it's a great idea to make an appointment before the Christmas and New Year's holidays to assess your physical progress and discuss strategies for coping with the stress and dietary challenges you'll be facing the next few weeks. Get the support and plans you'll need to face the next few weeks with confidence. Call (480) 834-8804 and ask for Jackie to make your appointment with Dr. Marcantel.

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There will be a diabetes support group meeting at 1620 S. Stapley Drive, Suite 132 in Mesa on Wednesday, December 13, at 6:30 p.m. Visit the support group web page for more details.

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Coming in the next newsletter: 

Why chocolate can actually be good for you!

An introduction to a series of teachings on weight management, blood sugar control and managing depression and anxiety through hormone balance.

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Dr. Tina Marcantel

1620 S. Stapley Drive, Ste. 132

Mesa, AZ 85204

(480) 834-8804

Newsletter written by Peter Marcantel, webmaster for drmarcantel.com.