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Defining the Mediterranean "Diet" From my time living and working in various countries, I have learned that three factors hold true throughout the Mediterranean region: Food is treated as medicine. Moderation is key. An active physical and social lifestyle is mandatory. Since these elements have been practiced since antiquity in the now twenty-seven countries in the region—countries as diverse as France, Israel, Egypt, and Morocco—my definition of “The Mediterranean Diet” is a modern eating plan based upon the traditional diet and lifestyle of the countries bordering the Mediterranean Sea

1. Timing of Meals Throughout the holidays you may find yourself heading to family feasts or parties at odd times. For example, holiday dinners can be served at 3 or 4pm. Plan in advance for how you will handle making changes if your meal does not align with your regular meal schedule. If you take insulin injections or a pill that lowers blood sugar, you may need to have a snack at your regular meal time to prevent a low blood sugar reaction. Speak to your diabetes care provider before the holidays so you can best plan for how to handle meal time changes throughout the holiday season. 2. Be

You plan for the meals. You plan for the guests. Maybe you even plan for the feeling of equal parts relief and exhaustion once the holidays are actually over. But what about all the leftovers? The good news is, traditional holiday meals have got it all: protein, fiber, fat, and carbohydrates. A typical plate—say roast turkey with Brussels sprouts, green beans, and mashed sweet potatoes—ticks all the nutritional boxes, which is key for helping blood glucose (blood sugar) levels stay steady, says Angela Goscilo, MS, RD, a registered dietitian and senior manager of nutrition at WeightWatchers ®

Dana R. was diagnosed with type 2 diabetes in the summer of 2020 after a routine check-up. The mom of three was told by her doctor that she needed to lose weight to better manage her blood glucose levels. Overwhelmed, Dana wasn’t sure where to start. So, she decided to try a weight-loss program that included an eating plan. There were some bumps along the way, but after two years, she lost more than 50 pounds. Here’s how Dana stuck to the plan: Outsmart Stress Eating Stressful weeks make staying on a weight-loss program that much more difficult, says Dana. “I’ve learned that sometimes things

With all of the details to keep track of when planning a trip, meals can end up being a last-minute challenge with limited healthy choices. As a result, it’s easy to get out of your routine, including those habits that help you manage your diabetes day to day. But with a few tips in mind, you can keep up with that healthy routine as if you were right at home. On the Road or By Plane As you travel to your vacation destination, your normal routine gets interrupted, and you may be bombarded with a number of snack stands and fast food restaurants tempting you with unhealthy options. Here are a few

Make a Game Plan Planning ahead can take some stress out of shopping and help you save money. Ask yourself these questions: What does my week ahead look like? Are there days where lunch is provided Do I have plans to dine out or parties to attend? Are there events around dinner time that will delay or cause me to eat on the road? Do you have any recipes that use the same ingredients? Being able to use the same ingredients for a few recipes can be a great way to save money, and time, if you can prep them at one time. For example, make a Roasted Chicken and plan for leftovers. Use the leftovers

“Ordering groceries online can help you be more purposeful with your food choices,” says Rahaf Al Bochi, Registered Dietitian Nutritionist and Spokesperson for the Academy of Nutrition and Dietetics. Here are some other benefits and strategies to get the most out of your next (or your first) order. More time to plan meals You may know that planning your meals in advance is a way to promote good nutrition. Research has shown that people with diabetes who follow a meal plan have better blood sugar management than those who don’t. Ordering groceries online means you can plan your meals while you

Step 1. Plan your meals. Whether you’re going to the grocery store or ordering groceries online, any successful shopping trip must begin with figuring out what you plan to eat. Try to plan out as many meals as possible for the week (or more). Try a combination of tried-and-true favorites and new recipes to expand your repertoire. Most of us focus on dinner when planning meals for the week, but think about breakfast and lunch, too. They don’t have to be complicated recipes but considered what foods you’ll want on hand to whip something together. For example, keep a variety of vegetables