DIET | DETECTIVE^®

The holidays are just around the corner.    How are you going to get through all the turkey and dressing, potatoes, pies, cakes, cranberry sauce, casseroles, shopping, socializing, and still keep your glucose under control?

The time between Thanksgiving and New Year’s Day is probably the most stressful time of the year for us all.  When you have diabetes, that stress can turn into high glucose levels.  Many of my clients come in with great A1C levels throughout the year, but then the holidays hit and between October and January, these numbers go crazy, and here is why: added holiday stress can keep people with diabetes from doing their basic maintenance plan.  They test their glucose less, they eat more, eating is more off schedule, they put off their doctors appointments, and with all the holiday plans ahead, exercise takes a back seat. 

There seem to be sweets and treats everywhere.  It gets difficult to say ‘no’.

Now is the time to get a handle on the holidays before they get a handle on you.  With a little thought and determination, these holiday survival tips will help you shore up a plan before the eating begins!

H-O-L-I-D-A-Y

H: Have plenty of healthy snack foods on hand.  This will keep you from pigging out at your holiday meals.  Some examples are raw veggies and light dip, flavored rice cakes, fresh fruits, small amounts of trail mix, unsalted nuts, light cheese or light cheese dip with raw veggies.

O:  Only take one portion of food.  You know what I’m talking about; don’t linger around the buffet table and try not to go back for seconds.  Just cut back and choose something you really like, rather than taking one of everything.  Eat a light snack before you go to a buffet or party to curb your appetite.  A tall glass of water before you eat can help as well.

L:  Leftovers make great gifts.  If it’s not there, you can’t eat it.   Send the food home with your guests, especially the high-cal sweets.  If you must keep the sweets, freeze them and save them for other gatherings or dinner guests.  Cakes and pies usually freeze quite well for 1-2 months at a time.

I:  Increase your activity.  Remember that active people gain less weight during the holidays.  Try to get 30 minutes of exercise in every day.  I usually tell my clients to walk twice on Thanksgiving Day!!

D:  Don’t forget to check your glucose.  You may need to increase your glucose checks over the holiday to provide you with a little extra discipline; if you don’t know your numbers, it is easier to get off track with your eating.

A:  Always use low calorie beverages and drinks.  Don’t drink your calories!!  Look for light eggnog, and use rum extract instead of the real thing.  Mix sugar-free lemon-lime soda or just club soda with sugar free fruit punch mixes for a light party drink, or use hot tea brewed with a cinnamon stick, whole cloves, a few orange and lemon slices; sweeten with sugar substitute, or leave as-is and you’ll have a great hot punch.  Get creative!!!

Y:  You are in control.  Remember that the holidays are a time of gathering, conversation, sharing, and giving.  Try to take the focus off of the food and keep it on the reason you are together in the first place. 

For more holiday tips for folks with diabetes, check out: http://www.diabetes.org/nutrition-and-recipes/holiday-meals/sugar.jsp

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