Download - Diabetes And The Holidays: Practical Tips To Help Managing Your Diabetes And Keep Healthy!
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Diabetes And The Holidays:Practical Tips To Help
Managing Your Diabetes And Keep Healthy!
Grazia Aleppo, MD, FACE, FACPAssociate Professor of Medicine
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It’s the most wonderful time of the year….
• …BUT, holidays can be also be the most stressful!
• 'Tis the season for shopping, decorating, parties, and cooking.
• Tempting treats are everywhere…
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• Exercise plans are put on the back burner...
• For anyone, these are the ingredients for diet disaster
• For some, another problem is added to the mix: Diabetes
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Diabetes• Is a disease that results in high levels of
sugar (glucose) in the blood
• Diabetes type 1, usually in children, almost total lack of insulin production
• Diabetes type 2, usually in adults, both insulin resistance and decreased levels of insulin
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Holidays= especially tricky time of year to manage health with diabetes
Even though you can take a holiday, diabetes never does!
With some careful planningand smart choices, anyonecan have holidays that are both happyand healthy!
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Planning Ahead• Look at your schedules!
• Are you going out of town with your family?
• Having visitors stay with you?
• Do your plans usually include a lot of parties and food-oriented events?
• Are your holidays more active?
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Tips To Get A Good Start• Just like everything else with diabetes,
you have to take a few extra steps
• Put yourself at the top of your list
• Be aware of challenging environments
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• Make a “Healthy Eating Contract”
• Focus on friends and family instead of food
• The holidays are a time to slow down and catch up with your loved ones
• Monitor your blood glucose level and don't skip meals
• Be positive. YOU control your diabetes; it doesn't control you
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Exercise• Stay active, follow a regular exercise
routine to help regulate metabolism
• Try 10- or 15- minute brisk walks at intervals throughout the day;
they all add up
• Start a game of pick-up football or play other games in the yard
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• Go for a walk with your loved ones after eating a holiday dinner
• Offer to help clean up after a meal instead of sitting in front of leftover food or the TV!
• This will help you avoid snacking and get you moving around
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Few More Tips On Exercise
• Walk – Park your car at the far end of the lot – Power walk while shopping the mall – Take a twilight stroll around your
neighborhood to admire the holiday lights
• Try a seasonal activity – Snow shoe – Ski – Build a snowman
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Planning A Meal with Diabetes During The Holidays
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Menus• Do you have traditional dishes that
you make every year?
• You may need to fine-tune the menu a bit because of diabetes, but not totally
• There are some ways for making your traditional holiday foods a bit healthier
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Revising Recipes• Steam the green beans instead of sautéing them in
butter• Lower the amount of fat, sugar, and carbohydrate in
your favorite foods while keeping taste and texture
• Replace sugar (up to half)in dessert recipes with a sugar substitute
• Increase the use of cinnamon, nutmeg, vanilla, and other sweet-tasting spices and flavorings
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Example Of Holiday Meal
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Are You Hosting A Dinner? • Make sure the menu includes fruits,
vegetables and lean meats
• Baking, broiling and barbequing are good methods for cooking meats such as turkey
• Avoid frying or adding extra fat during cooking
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Avoid sampling the foods while cooking more than necessary
• Calories may add up with “just tasting”…
• Clear the table and put unused food away to help guests avoid grazing
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Family Members With DiabetesExtra treats and late meals that can alter blood sugar levels of your loved ones with Diabetes
Ask your guest with diabetes if he/she must eat within a certain window of time
If so, plan on serving food at that time, and let the rest of the celebration fall around the meal
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• Find out if there are foods that must be avoided. Add alternate choice without removing a favorite dish from the menu
• Offer your guest a private spot to test blood sugar or to inject insulin
• Find out what your guest uses to treat a low blood sugar (juice or fruit), stock some, just in case
• Stick to the planned timetable. If your meal is later than anticipated, tell your guest, so insulin adjustments can be made or provide a snack to keep blood sugar steady
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You Are Invited To A Holiday Meal• Eat breakfast or snacks earlier in the day
• “Saving carbs” for the big feast later on does not work!
• Do not skip meals, blood sugar mar be more unstable
• Eat before you eat. If you arrive hungry, you will be more likely to overeat!
• Eat a small meal or snack before you leave home
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• Bring what you like. Don't worry about what will be served
• Consider a vegetable-based dish that contains little or no carbohydrate
• Study ALL of the food options, and think (!) what you are going to have before you put anything on your plate
• Decide which foods are worth eating and which can be ignored
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• If the meal is at your usual meal time, try to eat the same amount of carbohydrate you normally would for a meal
• Limit the number of servings of starchy foods on your plate, choose one item or take a few spoonfuls or bites of each
• Choose vegetables first. Broccoli, baby carrots, cauliflower and tomatoes are good choices. Go easy on the dip or skip it!
• Avoid vegetables in creams, gravies and butter
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• If you taste something that you don’t enjoy, leave it on your plate—don’t finish it!
• Eat chips and crackers in moderation
• Take small portions of holiday treats, eat slowly, and savor the taste and texture
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• Eat slowly, and enjoy the foods that you may only have once a year
• Make sure your portions are reasonable and resist going back for second helpings!
• Focus on socializing instead of eating, enjoying the entertainment than worrying about what’s on your plate
• After your meal, take a walk with family and friends
Focus On The Fun, Not The Feast
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Alcohol And Diabetes:How To
Accomplish “Healthy Drinking”
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What Do I Drink With My Meal?• Sip a large glass of water or mineral water, it keeps
you hydrated and is a better option than alcohol
• Stick to calorie-free drinks such as water, tea, seltzer, or diet sodas instead of punch or mixed drinks
• Drink in moderation!
• If you drink alcohol, eat something beforehand to prevent low blood glucose levels later
• Holiday drinks can add a significant amount of calories to your holiday intake
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What Is Allowed:• Women should drink no more than one
alcoholic beverage a day and men should drink no more than two
• A DRINK IS: • 12 fluid ounces (fl oz) of beer • 5 fl oz of wine • 1½ fl oz of 80-proof distilled spirits • 1 fl oz of 100-proof distilled spirits
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Fitting in Sweets
• Dessert, one of the most tempting part of the holidays…
• Decide ahead of time what/how much you will eat and how you will handle social pressure ("No thank you, I'm too full.")
• Most sweets have a lot of carbohydrate in a small portion, so keep portion sizes small
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• Substitute small portions of these sweets for other carbohydrate already in your meal plan
• Share one portion of dessert with someone else, and scrape off whipped-cream topping or extra frosting
• Volunteer to bring your favorite dessert to social functions. Some ideas are plain cookies, baked apples, or sugar-free puddings
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Oops, I ate too much….
• Don’t beat yourself up! Make a plan to get back on track
• Stop eating for the night, focus on the people around you
• The next day, exercise, monitor your BG, and get back on track with your usual eating habits!
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Holiday Stress and Diabetes
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• The holidays can be a very busy and stressful time of year
• With stress, blood glucose may increase
• Try to simplify this holiday season
• Avoid taking on extra duties or extra cooking for holiday events
• Focus on spending time with people! (think less about food and gifts…)
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How To Beat Stress During The Holidays
• Plan your gift-giving list and shop before Thanksgiving to beat the crowds
• Save time! Shop online or from catalogs
• Don't always cook from scratch
• Say no! You don't have to accept every holiday invitation
• Find some quiet time for yourself every day
• Listen to favorite carols, have some hot tea or just sit and watch the snowfall
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• Stay organized and do things ahead of time
• Plan diabetes-friendly meals in advance
• Make a plan so you know how to deal with the pressure of indulging in holiday food.
• Exercise! It helps stress AND blood glucose
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Traveling With
DiabetesDuring The
Holidays
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Tips for Travelers
• Diabetes travels with you!
• Get your diabetes scripts refilled before you go
• Get an influenza vaccination before traveling
• Take enough medicines and supplies for the entire trip; better yet, take extras!
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• Always wear medical identification, i.e. a bracelet
• Monitor blood sugars regularly
• Remember your basic rules of foot care:– Don't wear new shoes on vacation since you may
get blisters– Never go barefoot– Check your feet daily and take care of any cuts or
blisters immediately
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Air Travel• Carry all medicines and equipment with you on the plane!
• Tell the flight attendant or someone you travel with that you have diabetes
• Drink plenty of non-alcoholic, caffeine-free beverages throughout the flight
• Because of increased security at airports, get a Diabetes travel letter from your doctor
• Bring the original containers, as they usually have a label and pharmacy instructions
• Get up and move around every one to two hours to increase comfort and reduce risk for blood clots
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Smart Checklist For The Diabetic Traveler• Prescription medicines (insulin, pills)
for diabetes and other medical conditions
• Pack twice amount of supplies in case of travel delays in carry-on
• Keep your insulin cool with insulated bag with refrigerated gel packs
• Bring two blood glucose monitoring devices with extra batteries
• Pack syringes, lancets, and test strips
• Health insurance card and emergency phone numbers, including your doctor's name and phone number
• Glucagon emergency kit in case of hypoglycemia
• Med- alert bracelet or Diabetes identification
• Fast acting sugar such as glucose tablets/gel or candy
• Complex carbohydrates (crackers, granola bar, trail mix) in case meals are delayed
• Keep time zone changes in mind
• For insulin pump users: pump supplies, extra batteries, insulin and syringes in case of pump failure
• If you're flying and do not want to walk through the metal detector with your insulin pump, tell a security officer that you are wearing an insulin pump and ask them to visually inspect the pump and do a full-body pat-down
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Referenceshttp://diabeticgourmet.com/recipes/Holidays_and_Special_Occasions/Christmas/Desserts
/
http://www.diabeteseducator.org/export/sites/aade/_resources/pdf/general/AADE_Holiday_toolkit.pdf
http://www.myabetic.com/
www.diabetes.org
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Thank You!