When it comes to our personal diets, there are things we can choose to better our selves and our pain. I hope you are finding some ideas in these entries and are beginning to re-think how you eat. Even some of the medications we are prescribed, can be affected by the foods and drinks we consume in our daily diets.
Making healthier choices in your foods/drinks can have a life impacting change.
I've said before this guidebook is laid out over a 26 week time period...that's 6 months!! What does that indicate to you? To me it shows that the changes I choose to make should be taken slowly and over a period of time. By taking little steps and making small changes...even weekly ones...I will have a better chance at being successful with the changes I make for my life and diet moving forward. Little steps lead to big changes but you have to keep taking them.
Now let's get back to the guidebook....
You may have heard that drinking alcohol in moderation may be good for your heart. But drinking too much alcohol can raise your blood pressure and triglyceride levels and increase your risk for heart disease.
If you drink alcohol, follow Canada's Low Risk Alcohol Drinking Guidelines:
- women should drink no more than 10 drinks per week, with no more than 2 drinks per day on most days
- men should drink no more than 15 drinks per week, with no more than 3 drinks per day on most days
A drink is:
- Beer - 12 oz. (341 mL) 5% alcohol content
- Cide/Cooler - 12 oz. (341 mL) 5% alcohol content
- Wine 5 oz. (142 mL) 12% alcohol content
- Spritis (rye, gin, rum etc.) 1.5 oz. (43 mL) 40% alcohol content
TIP: How to enjoy alcohol in moderation
- do not start to drink or increase your drinking for health reasons
- drink slowly - have no ore than 2 drinks in any 3 hours
- eat before and while you are drinking
- for every drink of alcohol - have one non-alcoholic drink
Rethink your drink
Energy drinks, sports drinks, fruit drinks, pop, iced tea, bubble tea and especially coffee drinks can have added sugar or sugar syrups. Before you get a sugary drink, look at the number of calories it contains. I'ts often more than you think. Excess calories from all foods, including sugary drinks, can lead to weight gain, and extra weight can raise your blood cholesterol and risk of heart disease.
Rethink your drink and choose a healthy beverage when you are thirsty. Water is a calorie-free and sugar-free way to stay hydrated. Other hydrating beverage choices are plain tea or coffee with little or no added sugar as well as lower fat plain milk or fortified soy beverage.
TIP: Preferred ways to quench your thirst
- drink water regularly - keep a water bottle on your desk to remind you to drink water throughout the day - add slices of fresh fruit, frozen berries or fresh mint to perk up the flavour
- choose plain tea or coffee instead of fancier sweetened iced tea or sweetened iced coffee drinks
- rehydrate with water after a workout - you don't need a sports drink unless you have been exercising at high intensity for over an hour