Sure, we all want to be happy. But what does that mean? It’s interesting how so many people define happiness in ways that are either unattainable (to live on a tropical island, be a zillionaire, never have to work again) or aren’t really all that soul satisfying (a sports car, thousands of Facebook fans, as much cake and ice cream as we wish).
Deep down, we all know a simple truth: Happiness isn’t anything more than an attitude. It’s finding pleasure in the small things of life. It’s reacting to tough situations with calm, not anger. It’s waking up feeling hopeful about the day, and going to bed feeling satisfied with what actually transpired.
Why are we talking about this stuff in a newsletter about diabetes? Simple: The benefits of a happy attitude go far beyond emotional and spiritual. They also include many important, life-enhancing physiological benefits. Maintaining a positive outlook reduces stress hormones that raise blood sugar. Also, when you’re happier, you crank up your immune system, warding off a whole host of ailments.
Studies have also found that folks who are happy and laugh more are less likely to have heart problems than those who rarely smile. And, remember, heart disease is the No. 1 killer of those with diabetes. But what’s even more surprising is that laughing and being in a good mood provides protection against heart attacks even among those with elevated blood pressure or cholesterol.
Not a natural born optimist? No worries. Try just one or two of the following mood-flipping strategies to improve your attitude and keep stress under control. You’ll notice right away how it seems much easier to enjoy life and do the right thing for your health.
Arm yourself with humor. Of course, it’s never easy to laugh when things aren’t going your way. Keep some chortles a fingertip away by having books of cartoon collections handy—oh, that Garfield and his lasagna. Or click on some funny YouTube videos. Just a few minutes of laughing will ease muscle tension and stress.
Keep your eyes on the prize. Think of diabetes as a challenge that can make you better and, eventually, stronger. People who’ve managed their condition well say they are healthier now than they were before their diagnosis. They have better habits and lead happier lives.
Set moderate, achievable goals. You don’t have to drop 100, 50, even 25 pounds to be successful at weight loss. In fact, setting unattainable goals only sets you up for failure. Instead, start with a reasonable goal, like losing 5 pounds. Even that amount will yield noticeable improvements in your health and in your self-confidence! Setting—and meeting—small daily goals (like eating one extra veggie or walking for 5 more minutes a day) provides a sense of accomplishment that keeps you going, too.
Say “no” to your inner skeptic. When a negative thought threatens to drag you down, fight back. When you hear yourself thinking that you’ll never be able to lose weight or how unfair it is that you have to worry about your blood sugar, tell yourself “NO!” in your firmest, most commanding voice. Say it out loud if you need to. Sometimes this is all it takes to stop nagging, pessimistic thoughts from snowballing into a defeatist attitude or self-deprecation, both of which can lead to feelings of depression.
Put your marriage first. Unhappy marriages have been linked to high blood pressure, high levels of stress hormones, and depression. It’s never too late to begin healthy communication with your spouse. Your do-this-today fix: Say “thank you” to your partner at least once a day and offer to do small kindnesses without being asked. Chances are your spouse will respond in kind.
Give and get massages from your spouse. This is a fabulous way to lower stress hormones and in turn, your blood sugar. And who knows where a massage could lead? We won’t dare presume, but keep in mind that sex is not only good exercise, but a wonderful way to nurture your relationship. Money (and a red, convertible sports car) may not buy happiness—but love sure does.
Featured Recipe
Granola Macaroons By adding granola, this recipe is a healthy spin on a classic cookie favorite. What’s even better: You mix your own granola rather than using commercial cereal, which can have up to 5 grams of fat per ounce!
Makes 2 ½ dozen
Ingredients:
2 cups old-fashioned rolled oats
½ cup dried apples or raisins
1/3 cup sliced almonds
½ cup granulated sugar
¼ cup packed light brown sugar
¼ teaspoon salt
3 egg whites
1 teaspoon vanilla extract
2 cups old-fashioned rolled oats
½ cup dried apples or raisins
1/3 cup sliced almonds
½ cup granulated sugar
¼ cup packed light brown sugar
¼ teaspoon salt
3 egg whites
1 teaspoon vanilla extract
Preparation:
1 Preheat oven to 350°F. Spray 2 baking sheets with nonstick cooking spray; set aside. Place the oats in a small baking pan and toast, stirring occasionally, for 7 minutes or until lightly golden. Transfer to a large bowl and cool to room temperature.
2 Add the apples, almonds, granulated sugar, brown sugar, and salt, stirring to combine. Add the egg whites and vanilla, and mix until well combined.
3 With moistened hands, roll walnut-size pieces of dough into rounds and place them 1 inch apart on the prepared baking sheets. Flatten slightly and bake for 18 minutes or until golden brown and slightly firm, but not hard. Cool the cookies for 5 minutes on the pans, then transfer to a wire rack to cool completely.
Per macaroon: 53 cal, 1 g fat, 10 g carbs, 2 g protein, 1 g fiber, 0 mg chol, 34 mg sodium, 7 mg calcium
1 Preheat oven to 350°F. Spray 2 baking sheets with nonstick cooking spray; set aside. Place the oats in a small baking pan and toast, stirring occasionally, for 7 minutes or until lightly golden. Transfer to a large bowl and cool to room temperature.
2 Add the apples, almonds, granulated sugar, brown sugar, and salt, stirring to combine. Add the egg whites and vanilla, and mix until well combined.
3 With moistened hands, roll walnut-size pieces of dough into rounds and place them 1 inch apart on the prepared baking sheets. Flatten slightly and bake for 18 minutes or until golden brown and slightly firm, but not hard. Cool the cookies for 5 minutes on the pans, then transfer to a wire rack to cool completely.
Per macaroon: 53 cal, 1 g fat, 10 g carbs, 2 g protein, 1 g fiber, 0 mg chol, 34 mg sodium, 7 mg calcium
Great Ideas
The Candy Bar of Choice For Diabetes
Alongside the checkout aisle, a multitude of candy bars tempt you with the sweet taste of childhood memories. You’ve recently checked your blood sugar and know that you have a few calories to splurge on a snack. But which bar is best? They all contain lots of sugar and calories. Here, we decode three of the most popular bars so you can evaluate your indulgence:
• Snickers (30 g sugar, 280 calories, 4 g protein) scores as the best of the worst. Even though it’s slightly higher in calories than other bars, it contains the lowest amount of sugar. Snickers also packs in nuts, a source of fiber and healthy monounsaturated fat. And compared to the non-nutty bars, Snickers will slightly curb the blood-sugar spike you’ll experience after munching one.
• Milky Way (35 g sugar, 260 calories, 2 g protein) consists mostly of marshmallowy fluff and caramel, so it’s digested rapidly—which is what causes those rollercoaster blood-sugar spikes and dips. On the plus side, though, Milky Way offers the most calcium of the three at 6 percent of Recommended Daily Value.
• 3 Musketeers (40 g sugar, 260 calories, 2 g protein) commercials show the bars floating away because they’re so light. But it’s high sugar content and negligible amount of fiber—only 1 g—makes it the worst choice of the three.
• Snickers (30 g sugar, 280 calories, 4 g protein) scores as the best of the worst. Even though it’s slightly higher in calories than other bars, it contains the lowest amount of sugar. Snickers also packs in nuts, a source of fiber and healthy monounsaturated fat. And compared to the non-nutty bars, Snickers will slightly curb the blood-sugar spike you’ll experience after munching one.
• Milky Way (35 g sugar, 260 calories, 2 g protein) consists mostly of marshmallowy fluff and caramel, so it’s digested rapidly—which is what causes those rollercoaster blood-sugar spikes and dips. On the plus side, though, Milky Way offers the most calcium of the three at 6 percent of Recommended Daily Value.
• 3 Musketeers (40 g sugar, 260 calories, 2 g protein) commercials show the bars floating away because they’re so light. But it’s high sugar content and negligible amount of fiber—only 1 g—makes it the worst choice of the three.
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