Thanksgiving is a time for feasting, family, and friends.  Here are some tips to maintain Mindfulness, Intuitive Eating, and Satisfaction

T: Take time for your self; yoga, meditate, walk, journal

H: Have your favorite foods; avoid any guilt related to food

A: Pay attention to your physical and emotional sensations during and after eating

N: No restriction or deprivation

K: Keep cooking fun. Kitchen is a great place to teach your kids of all ages some of your family traditions

F: Fill up on fun, family and friends.

U: Understand some are having a tough time with food or body image. Avoid discussing calories, fat, or diet talk.

L: Avoid long gaps between meals.  Eat every 3 to 5 hours.

These tips are great.  Check out the resources from the NIH! Great videos on how to manage hyper- and hypoglycemia.

https://www.niddk.nih.gov/health-information/health-communication-programs/ndep/partnership-community-outreach/national-diabetes-month/managing-diabetes/Pages/default.aspx

Do you enjoy soda, iced tea, or beer? All of these foods are foods that may contain caramel coloring. There are four different types of caramel coloring that food companies use in their products. Two of these colorings are made from ammonia and contain a potential cancer causing compound called 4-methylimidazole (4-MEI).

The safety of this color compound has been under investigation for years. Most recently in 2011, the International Agency for Research on Cancer determined this chemical to be “possibly carcinogenic to humans”.

In 2012, the Center For Science in the Public Interest found Coca-Cola, Pesi-cola, Dr. Pepper and Whole Foods’ 365 Cola to contain unsafe levels of 4-MEI. However, the FDA does not believe the chemical poses any immediate or short-term danger to the human population.

Despite the FDA not finding the chemical to pose any danger in the immediate future, it does seem that there is a potential for this chemical to cause long term, potentially cancer causing effects. Until the FDA sets an exact standard as to what amount of this ingredient is safe and while the investigation continues, we can add this to the list of why it is best to avoid soda and other sugar sweetened beverages that contain “caramel color” or “artificial color” in the ingredients list. It is best to stick with water as our first choice to quench our thirst.

While we would recommend avoiding soda, we do also know that only drinking water can get boring. Jazz up your water with the infused water recipe found below!

How to Make Infused Water

1. Wash the fruits, vegetables, or herbs that you plan to use
2. Slice the produce
3. Add produce to a pitcher or water bottle and add water
4. Let the water sit in the refrigerator or a few hours or overnight to infuse
5. Enjoy!

Combinations to Try

• Watermelon + mint
• Lemon + cucumber + mint
• Cucumber + mint
• Lemon + strawberry + basil
• Orange + lemon
• Blueberry + cucumber + mint
• Ginger + lime

You can also check out amazon.com for this infuser water bottle (makes infused water on the go even easier!)

Sources:
Nutrition411.com
Consumerreports.org
FDA.gov