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More Problems and Solutions
PROBLEM: I like pizza. Is that so bad?SOLUTION: The devil is in the details. The thicker the crust -- especially Sicilian -- the higher the GL of the meal. If you add pepperoni, you really sabotage yourself with extra calories and saturated fat, which contributes to insulin resistance. So think healthier pizza: thin crust with veggies on top. Go for whole wheat crust if it's available. Stick with one or two slices. Add a salad with vinaigrette dressing so you get enough food to feel full; the vinegar in the dressing will also help lower the GL of the meal. And make the soft drink a small one or, better yet, have sparkling water.
PROBLEM: When I get salad from the salad bar, I usually load it with cheese, croutons, and creamy dressing. Is it still good for me?
SOLUTION: You might as well eat a hamburger with a side of lettuce. Full-fat cheeses and creamy dressings are high in saturated fat, which is bad for insulin sensitivity. They and the croutons (which are fried) are also loaded with calories. Don't abandon salads, just look for ways to keep them interesting and healthy. Add toasted sunflower seeds for crunch (and healthy fat) or a few black olives for richness (and again, "good" fat). Add hot peppers, if you like them, for kick. Throw on some chickpeas for additional texture. Top it all off with a vinegar-based dressing; experiment to find a tasty one you like, such as mustard vinaigrette for extra flavor.
PROBLEM: I am starving at about 3:00 in the afternoon, and I eat whatever junk food is in sight.
SOLUTION: If you eat foods for better blood sugar for breakfast and lunch, this won't happen. And that's good, because research shows that when they're really hungry, people can eat as much as twice as much food as they normally would. Snacking itself isn't bad at all, though, so keep healthy snacks on hand (think carrot sticks, apples, low-fat yogurt, a few whole grain crackers and peanut butter, or a handful of peanuts or almonds) to keep the sailing smooth between lunch and dinner.
PROBLEM: I eat carbs when I'm stressed or anxious.
SOLUTION: A lot of people reach for carbs when they're stressed. (The scientific jury is out as to whether carbs actually help calm you down. The effect may simply be due to a sense of comfort from a familiar food.) There's no quick solution here. The key is to figure out ways to cope other than eating. Practice deep breathing or give yourself a "timeout" by taking a 10-minute stroll, after which the craving should have passed. One of the best ways to deal with anxiety in general is to exercise; even a brisk 20-minute walk can lift your mood and calm you down. Studies show that people who exercise regularly have lower responses to stress than people who don't. You can also practice prevention at the supermarket: Avoid buying simple carbohydrates so they aren't within reach when you want them.
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