Eat, drink and be merry! Enjoying the holidays with diabetes

From parkview.com

By Rebecca Renninger, BSN, RN, RD, CDCES

Gatherings during the holiday season are often focused on food, drink and having a jolly time. If you have diabetes, you can still enjoy the festivities. Consider adopting these merry measures.  
 

Eat

Start your day with a filling breakfast. This will give you sustained energy and help prevent blood glucose spikes and drops. Try one of these suggestions:

• A berry, nut and Greek yogurt bowl
• Cottage cheese with ground flax seeds and fruit
• Oatmeal with pumpkin seeds, cinnamon and nut butter
• An egg and vegetable omelette with sweet potatoes

During the gathering:

• Eat your veggies. Bring your favourite vegetable to the party to share.
• When building your plate, add a generous number of vegetables. These fiber-filled standouts will help you feel fuller.
• Eat lean proteins. Foods like turkey will help you feel satiated.

Scan the table to pick out your favourite foods before adding anything to your plate. Then, consider this guidance for building a smart plate:

• ½ vegetables
• ¼ protein (meat, eggs, fish, etc.)
• ¼ fruit and starch
• 
   

Drink

Stay hydrated! Coffee or tea are good options for the morning, but be careful when it comes to adding in any sugary fixings.

Whenever possible, choose water, flat or carbonated. You can dress it up with cucumbers, cranberries or mint leaves. Drinking a full glass of water before eating increases satiety.

Benefits of water include:

• Improved sleep quality and mood
• Helps muscles work efficiently
• Regulates bowl movements
• Helps maintain a normal body temperature
• Lubricates joints, which can reduce aches and pains

Celebrate responsibly. Alcohol lowers blood sugar, so be careful! Limit your alcohol and when you do have it, drink with food.

Serving sizes with alcohol differ. Note:

• Beer: 12 ounces
• Wine: 5 ounces
• Hard liquor: 1.5 ounces
   

Be merry

To manage your mood, focus on rest and movement.

You need to get a good night’s sleep. These tips can help:

• Turn off the TV and put your phone away 30 minutes before you hope to be asleep.
• Light a candle or enjoy a fire in a fireplace.
• Drink some decaf tea like peppermint or chamomile.
• Listen to your favourite calming music, audio book or meditation.

Stay active!

• Play music and dance while doing the dishes.
• Take a walk in nature or through the neighbourhood to check out the Christmas lights.
• Organize a game of football in the yard or basketball in the driveway.
• Enjoy each other and focus on fun. Try a white elephant gift exchange or ornament exchange instead of more expensive gifts.

There’s so much to enjoy about the season that won’t hinder you from managing your diabetes.

https://www.parkview.com/blog/eat-drink-and-be-merry-enjoying-the-holidays-with-diabetes 

Type 2 Diabetes harder to manage during holidays, so keep health goals on track

From healio.com

Nearly half of people with type 2 diabetes said it is more difficult to manage their condition during the holiday season than at other times, according to a survey from the American Heart Association and American Diabetes Association.

The survey conducted on behalf of the associations’ joint initiative, Know Diabetes by Heart, included more than 1,000 U.S. adults 45 and older. Around 28% of the participants said their main concern is staying on top of their health goals during the holiday season, while 15% were concerned about finances and 14% were concerned about safe gatherings during the COVID-19 pandemic.

Source: Adobe Stock

Regarding nutrition, only 52% of respondents reported they believed they had a lot or complete control over dietary choices during a holiday week like Christmas, whereas 73% reported having a lot or complete control during a normal week, according to the survey.

Robert Eckel

“The holidays provide challenges to staying heart healthy for many people, but especially for those managing conditions closely tied to daily nutrition, like type 2 diabetes,” Robert Eckel, MD, FAHA, immediate past president of medicine and science for the American Diabetes Association, past president of the American Heart Association, and an endocrinologist at the University of Colorado School of Medicine, said in a press release.

According to the survey, the ambassadors of Know Diabetes by Heart recommend that people with diabetes:

• Take control of the kitchen and cook something that is healthy and diet friendly.
• Prepare for holiday events by bringing a dish to a party or making the host aware of dietary restrictions and needs. Alternatively, eat before the party to lessen the chances of eating unhealthy things.
• Pack healthy snacks and food to keep health goals in check while travelling.
• Create healthy traditions and prep individual portions of dessert. Remain active by finding a way to exercise after dinner, like short walks.
• Make home a safe zone by keeping unhealthy dishes and foods out of the house.

“Even if you don’t have diabetes yourself, it’s important to create healthy environments for our friends and family members who do,” Eckel said in the release.

https://www.healio.com/news/cardiology/20211217/aha-ada-diabetes-harder-to-manage-during-holidays-so-keep-health-goals-on-track 

Young person's guide to managing diabetes at Christmas - 2020

From uclh.nhs.uk

                                         

Christmas is an exciting time even if it will be a bit different for us all this year. We might
be spending more time inside, making us less active than usual for this time of year.
However, it is still a good time to relax and enjoy some Christmas treats.

The team have revisited their tips for managing diabetes at Christmas and updated them for 2020:

“Relax and enjoy. If you are noticing some high glucose levels then you could try to get out for walk with your family”

“There’s no reason why children and young people with diabetes cannot enjoy festive foods and treats, just like anybody else. If your diet is healthy most of the time, treats at Christmas are fine, just try to make sure Christmas doesn’t last four weeks (and count your carbs)!”

“Check the labels of sausages, gravy and stuffing as some may contain carbohydrate, for example some stuffing may just contain meat whereas others may contain breadcrumbs or dried fruit, which contain carbohydrates”

“Excitement can lead to high or low glucose levels. If you are correcting a high glucose that is caused by excitement, only give 50% of the correction suggested by the bolus calculator”

“If you are eating out during the holidays (or ordering a takeaway/delivery) then have a look at the nutritional information on the website before you go – you then have a head start on carb counting!”

“An increased temporary basal rate might be useful for relaxing days at home or for long journeys”

“If you are using an insulin pump, rather than adjusting the basal rates of your current pattern, copy and create a new pattern to use for the holidays. You may already have a pattern that you used for lockdown which was adjusted for late nights and lie-ins!”

“Remember you may need to adjust the time your pump thinks you are going to “sleep” if you are using the TSlim with Control IQ as your sleep pattern may be different over Christmas”

“Some of our young people might be having some alcoholic drinks. Remember to stay safe – you may need less insulin if you have been drinking alcohol, you may also need an insulin free snack before going to bed. Always let the people around you know that you have diabetes so they can help you if needed.”

“If you are on injections then you might need to make adjustment to the doses or carb ratios during the school holidays – make a note of your original settings so you can go back to these after the holidays have finished”

“Christmas dinner is usually a bigger meal than normal. If you like turkey or pigs in blankets then this means more protein. High protein meals can impact glucose levels in the hours after eating so try using a combination type bolus (DualWave, extended or multiwave) over 2-3 hours to help prevent this rise.”

“If you are eating at different times of the day e.g. if you are waking up and eating breakfast later or eating later in the evening, your carbohydrate ratio might not be right. Check the time blocks in your pump/meter to make sure they are right for when you actually eat!”

“As we go into the new year, it is good time to review what supplies you have at home. If you use an insulin pump, check that you have insulin cartridges (that are in date!) and a pen device, for both long and short acting insulin, in case you need to give a pen injection”

https://www.uclh.nhs.uk/our-services/find-service/children-and-young-peoples-services/children-and-young-peoples-diabetes/diabetes-blog-news-and-updates/managing-diabetes-christmas-2020

Type 2 diabetes: Including this food in your Christmas dinner could lower blood sugar

From express.co.uk

TYPE 2 diabetes is considered a serious condition which affects a person’s blood sugar levels, and left untreated, serious health complications can occur. One way to keep blood sugar levels in check or to lower them is to be vigilant with the foods you eat. During Christmas time, it’s easy to throw caution to the wind, however, certain foods could play havoc with one’s blood sugar. Thankfully, there is a food item that could help lower blood sugar.

Type 2 diabetes causes a person’s body to lose control of the amount of blood sugar (glucose) in the blood. The body doesn’t respond to insulin properly, and may not produce enough, causing blood sugar levels to become too high. If the condition is left untreated, complications which may occur include kidney failure, nerve damage, heart disease and stroke. So what can you do to lower blood sugar levels or keep them under control during the festive season?

Potatoes are considered a starchy vegetable and a healthy carb. They’re high in fibre, low in calories, and include vitamins and minerals.

Most potato varieties have a higher glycaemic index (GI).
The GI rates different foods as high (GI above 70), medium (GI of 56 to 69), and low (GI of 55 or less).
The GI ratings are based on how the food affects blood sugar levels.

Even though it’s a complex carbohydrate, some potatoes increase blood sugar levels faster than other types of complex carbs.
This is because the body processes high GI complex carbs faster than those with a low or medium GI.

To avoid higher glucose levels, a person should control their portion sizes.

           Type 2 diabetes: Potatoes are relatively low in GI and in moderation could lower blood sugar                                                                     (Image: Getty Images)

Are carbohydrates good for you
Diabetes UK said on their website: “Many of us rely on carbohydrates as our main source of energy.
"Carbohydrate-containing foods also provide important nutrients for good health.
"Everyone needs some carbohydrate-containing foods in their diet.
"The actual amount that you need to eat will depend on your age, activity levels and the goals you are trying to achieve.”

What's the healthiest way to have potatoes
Rather than bake, boil, or fry regular potatoes, prepare yams or sweet potatoes.
Both are low-fat, low-calorie, and help stabilise blood sugar.
Unlike potatoes that have a high GI, sweet potatoes and yams have a low to medium GI based on how they’re prepared. Keeping the skin on the sweet potato lowers the GI more due to the fibre content.

When it comes to tucking in to your favourite treats during Christmas, it’s important to always be mindful of portion size.

Making sensible food choices, filling up on vegetables and monitoring the amount of alcohol consumed are all ways to ensure blood sugar levels remain healthy.
Diabetes UK recommends that men should have a maximum of three to four units of alcohol and women a maximum of two to three units.

If a person takes insulin or some types of tablets, alcohol can lower blood glucose levels and therefore increase the risk of having a hypo, which is where a person's blood glucose level falls dangerously low.

https://www.express.co.uk/life-style/health/1217426/type-2-diabetes-diet-food-potatoes-christmas-lower-blood-sugar

Christmas and diabetes

From diabetes.org.uk

Christmas is a time to enjoy yourself and have treats that you wouldn’t regularly eat at other times of the year. 

But being a time of indulgence and celebration, much traditional Christmas fare tends to be higher in saturated fat, free sugars and salt than our usual diets.

If you have diabetes, or are close to someone who does, you may find that this time of year can make managing your diabetes more difficult, with so much tempting Christmas food and drink to choose from.

Luckily, we’ve got loads of helpful info to help you enjoy yourself throughout the festive season without compromising your diet or diabetes self-management.

Take a look at some of our favourite recipes, tips and handy advice:

Quick tips for managing Christmas dinner

To help manage diabetes at this time, try these tips to make your Christmas meal a little healthier:

• Fill up on the array of vegetables available, but watch out for added festive extras like honey.
• Keep an eye on your portion sizes, there’s likely to be an array of extra dishes so keep in mind how much you’re eating.
• If you’re having a dessert, try to stick to one portion of your sweet treat and think about what it’s served with, could you have natural yogurt instead of double cream for example?
• Remember there are no ‘forbidden’ foods, but go easy on the treats. Be mindful about what food you’re eating, but don’t beat yourself up if you do eat more than you usually would, or choose foods that aren’t as good for you.
• A slight break from the norm is to be expected - enjoy it, then get back on track the next day. Why not escape the hustle and bustle, or dodge the family row over the remote control on Boxing Day, and go for an exhilarating walk in the countryside?

Christmas recipes 

We're putting all of these on our foodie wish list. These recipes will help you make healthier versions of your favourite Christmas dishes because they have less saturated fat, free sugar or salt than the traditional versions. But remember if you’re trying to manage your weight, portion sizes are important too.

Everyone should be making healthier food choices year round, and it’s important that Christmas indulgence doesn’t last for weeks, but occasional treats shouldn’t affect your long term diabetes management as long as you get back on track in the New Year.

Wholesome nut roast 
Christmas dinner isn’t just about turkey. There’s plenty of delicious meat-free food, which is great for all the family.
A veggie centrepiece which tastes great alongside traditional roast dinner trimmings, like sprouts, carrots and parsnips. The fat comes primarily from the nut content.
Roast turkey
If turkey is the only way for you, have a go at this recipe to cut back on saturated fat.
Spiced paprika roast roots
These delicately-spiced roots are a warming and flavoursome veg side dish.
Or for a more middle eastern flavour, try this alternative.
Tasty layered potatoes
This classic bake will brighten up your potatoes, providing a tasty side dish. You could do this with other root veg like swede.
Carrot and swede mash
A tasty vegetable dish which is a good alternative to mashed potato.
Flavoursome sage, onion and sweet potato stuffing
No roast is complete without stuffing - this classic comes with a twist.
Or keep the traditional flavour of chestnuts with this alternative.

And don't forget the sweet treats… 

When it comes to dessert, luckily the majority of Christmas puddings and cakes are vegetarian friendly. But why not try something different, such as with caramelised clementines, or roasted figs drizzled with honey and served with a scoop of ice cream or frozen yogurt? These delicious treats will help you eat more fruit.

Higher-fibre Christmas pudding
This tasty pudding has extra fruit and keeps for up to a week if stored in the fridge.
Mini Christmas puds
Bite-sized, healthier versions of the traditional Christmas pudding, with fruit and spices.
Crumbly, fruity mince pies
A Christmas classic gets a healthier twist. Perfect for tucking into in front of the fire with the family.

Alcohol and diabetes

Alcohol is often part and parcel of celebrating, but, when you’re enjoying yourself, drinking a little more mulled wine than you intended is a common pitfall.

Regardless of whether you have diabetes or not, guidelines recommend that men and women should not regularly consume more than 14 units a week and if you do have as much as 14 units, spread this over three days or more.

If you’re trying to manage your weight, remember alcoholic drinks can contain a lot of calories. For a festive alternative to alcoholic Christmas tipples, shake up a virgin mojito when friends come to call.

If you are drinking, limit drinks with a high sugar content such as liquors, cocktails made with fruit juice and sweet wines. Some festive drinks are higher in saturated fat too, like cream liquors.
And, remember if you treat your diabetes with insulin and certain type 2 diabetes medications that can cause hypos, be aware that drinking alcohol can make hypos more likely.

Eating out at Christmas when you have diabetes

Many restaurants offer set menus over the Christmas period. If you’re eating out, see if the nutritional information is available online, so you can plan ahead and pick a healthier option. Here are some more tips:

• Make sure you're the first to order, research shows you're more likely to be swayed by other people’s choices if you wait.
• If you have a smaller appetite, there's no reason why you can’t order a starter as a main meal especially if you know the restaurant serves large portions.
• Only order pudding after you’ve eaten your main meal, as you may find you're too full for one, or that now that you’ve eaten you feel less tempted to order one.
• Also, it’s always useful to follow the golden rule of filling most of your plate with tasty vegetables or salad – this can help you to feel full and provide helpful nutrients.
• Eat slowly and put your knife and fork down between mouthfuls. Research shows it takes about 20 minutes for your brain to register you are full and consequently people who hurry their meals are more likely to overeat.
• If your meal is delayed, and your blood glucose levels are in danger of going too low, ask if there is a bread roll to tide you over.
• Add extra vegetables to your plate. Research shows that the volume of food is important in helping us feel full and vegetables provide the bulk.
• Protein foods are filling – try to include a serving of lean meat, egg, fish or beans.

Buffets

At some point in December, you’ll probably find yourself close to a buffet, with loads of tasty temptations. Don’t be deceived by the tiny portions – it's really easy to overeat in a short space of time. A little planning will help you to enjoy the food without going overboard.

• Rather than taking one of everything, take time to browse what’s there and pick up your favourites so you really enjoy the taste of the food rather than just eating it because it’s there.
• Select a small plate to help you manage how much you’re eating. Choose veg and salads first, and use the space leftover other offerings like meat, fish or veggie options. Don’t pile the different foods on each other.
• Resist the temptation to keep going up and grazing, as you are likely overeat and lose track of what you’ve eaten.
• Try not to sit facing the buffet and don’t stand next to it, as you’ll probably end up eating more than you planned to if you do.
• If someone else serves you, and you end up with something you don’t want on your plate, don’t feel obliged to eat it – it’s fine to leave it on your plate.

https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/christmas-food-and-diabetes?utm_source=bronto&utm_medium=email&utm_term=Read+our+guide&utm_content=Read+our+guide&utm_campaign=Enewsletter+December+2019

Gifts For Diabetics

By Keith E Barker

If you know someone with diabetes, you know their condition impacts many aspects of their life. Depending on their symptoms, they may need special equipment to manage their health. This may include a blood sugar monitor or special shoes, for example, which make great gifts for diabetics.
Fortunately, companies are manufacturing more gifts for diabetics to make their lives easier. Below, we'll look at some of the best gifts for diabetics in 2019 and how they could help someone you love manage their symptoms.
These may include tools to improve their health or diabetic-friendly snacks to satisfy cravings. Whether it's a birthday, graduation, or holiday, you'll know exactly what to get someone with diabetes for their next gift-giving celebration.

7 GIFTS FOR DIABETICS:

DIABETIC-FRIENDLY SOCKS AND SLIPPERS
Foot care is crucial for people with diabetes. They're prone to foot injuries at home. With proper care and a good pair of diabetic socks or slippers, it can really be a huge help.
If you're buying slippers, we recommend buying a pair with hard soles and a closed-toe design. For men, the UGG Men's Ascot Slipper is a great choice - it's made with 100% leather and the inside features soft, comfortable wool.

For women, the LongBay Furry Memory Foam Diabetic Slippers are a great choice. They're affordable, featuring a plush, comfortable design ideal for people managing edema.
Diabetic socks are another great gift, helping diabetics manage swelling in their feet. Socks are an affordable diabetic gift and they're relatively easy to find - Amazon features dozens of listing, including value packs of various colours and styles.

BOOKS ABOUT DIABETES
Learning about diabetes is important for people managing the condition. The more they learn about their symptoms, triggers, and ways to prevent complications, the easier it is for them to live well.
If someone you love was recently diagnosed with diabetes, books about the illness can be great gifts for diabetics. They'll learn about diabetes from the perspectives of experts and other people who understand.

Diabetic cookbooks are especially helpful. When a person has diabetes, they have special dietary needs. Accommodating these needs is crucial - if they don't eat healthy meals without excess carbohydrates, they could exacerbate their symptoms.
By giving a diabetic-friendly cookbook, you give the person access to meals they need to sustain their health.

The Complete Diabetes Cookbook by American's Test Kitchen is one of the best, offering a wide variety of diabetic-friendly meals. It includes appetizers, main meals, and desserts including recipes like Lemony Penne Pasta with Chicken and Creamy Broccoli Cheddar Soup.
If you're looking for a non-fiction book, the 2004 classic Think Like a Pancreas is a great option. It covers all the diabetes basics, giving readers a lot of actionable information to manage their symptoms.

WEARABLE FITNESS TRACKER
When a person has diabetes, its especially crucial they incorporate fitness into their daily routine. Adequate fitness can minimize diabetes' impact on a person's life but it can be a challenge to create healthy exercising habits.
If you want to be encouraging and help someone achieve their fitness goals, a wearable fitness tracker makes a great gift.

Giving someone a fitness tracker is a two-fold gift:
It'll help them monitor their daily activity
It'll inspire them to be more active
Wearable fitness trackers used to be a niche product but today, you can buy them from assorted brands in various shapes, sizes, and colours.
The Fitbit is an obvious choice if you're buying a wearable fitness tracker. It's one of the most reliable on the market, showing users details like steps taken and stairs climbed.
With a wearable fitness tracker, diabetics can feel more confident about their daily routine. They'll have easy access to their vital signs whenever they need it, giving them tools to stay healthy while they exercise and keep themselves from "overdoing it."

AN EXERCISE CLASS
We mentioned above that daily exercise is crucial for people with diabetes. If you're considering a fitness tracker for their next birthday or holiday, consider an exercise class to go along with it.
Exercises classes can be a fun way for people with diabetes to manage their symptoms and improve their health. They can meet other people who live with similar conditions, learning their favourite methods of managing symptoms.
Giving someone a gift card to a yoga class or Zumba can be an excellent way to support their diabetes journey.

BACKPACKS/BAGS FOR CARRYING DIABETIC SUPPLIES
Diabetics need to carry certain types of equipment with them when they leave the house. This may include a blood sugar monitor or insulin injection shots.
It can be hard to carry all those supplies around - fortunately, there are specially-made bags and carrying cases designed for diabetes equipment.

Myabetic is one of the most popular brands for diabetic carrying cases, offering a wide selection of compacts, crossbody bags, and backpacks in various materials and colours.
Getting your loved one with diabetes a bag for their carrying supplies is a great way to say you care. They'll feel more secure knowing they have everything they need in one place and they won't worry about leaving vital equipment at home.

MEDICAL BRACELET
Having diabetes means health complications can happen suddenly. If a person's blood sugar spikes or drops too low, it can lead to dizziness, fainting, and other serious health conditions.
In these cases, having a medical bracelet is vital. When diabetics go in public alone, they need something to tell others about their condition in case of an emergency.
This is where a medical bracelet comes in.

The medical bracelet tells passers-by the individual has diabetes in case they need help from strangers.
You can buy stylish, quality medical bracelets on the web or get something special from a premium retailer. Affordable medical bracelets are available for sale on Amazon, but Tiffany's offers truly special tag chain bracelets your loved one can custom engrave.

LOW-CARB SNACK BASKETS
Minimizing carbohydrate intake plays a key role in managing diabetes. Today, sugary treats dominate the foods for sale at grocery stores - in fact, many diabetics feel stressed when they go shopping because low-carb snacks can be hard to find.

You can make it easier by gifting a low-carb snack basket, full of treats they can enjoy guilt-free.
The Sugar-Free Movie Night Bucket, available on Amazon. It contains a large assortment of sugar-free and low-carb snacks, including popcorn, chips, and more. It also features a handy tote bag so your loved one can take their snacks on the go!

FINAL THOUGHTS
Living with diabetes can be challenging. There are certain types of equipment they must use, foods they must eat, and exercises they must do to stay healthy.
You can help your loved one manage their diabetes symptoms by giving them thoughtful gifts for birthdays, holidays, and other celebrations. Remember - people with diabetes often feel like they are alone and by giving them the right gift, you can show them you care about their journey and want to help along the way.

If you know anyone else who is looking for gifts for diabetics, please share this article on social media. With plenty of birthdays and celebrations approaching, it's a great time to start thinking about what you'll get your loved ones.

https://ezinearticles.com/?Gifts-For-Diabetics&id=10158150