How to Navigate Holiday Gatherings When You Have Diabetes

From eatingwell.com

Dietitians talk turkey about managing blood sugar during the holidays 

KEY POINTS

• Stick to your usual eating schedule to avoid blood sugar swings during holiday meals.
• Use the plate method: balance non-starchy veggies, lean protein and a favourite carb.
• Incorporate movement, like a walk, to help manage post-meal blood sugar levels.

The table is set, the turkey is carved and it’s time to dig in. But with diabetes, you might hesitate before you partake. When you’re working on blood sugar management, the holiday spread can sometimes feel less like a celebration and more like a minefield. “Between traditions, unfamiliar foods, larger portions, delayed meals and changes in routine, managing blood sugar during holiday gatherings can be tricky,” says diabetes care specialist Vandana Sheth, RD, CDCES, FAND. “Also, social pressure can lead to eating certain [unhealthy] foods even when you are trying to be mindful of your choices.”

Despite these challenges, managing diabetes doesn’t have to mean missing out on the joy of the season—even the joy of food. “You can absolutely enjoy your favourite foods, but focus on a few simple strategies,” says Erin Palinski-Wade, RD, CDCES. Below, discover four dietitian-approved tactics for making the most of holiday meals with diabetes.

Credit:  Design elements: Getty Images. EatingWell design

Don’t Skip Meals to “Save Up”

When the big day arrives, one popular strategy may actually backfire: skipping meals to save up your calorie budget. “Arriving overly hungry can make it harder to tune into your hunger and fullness cues,” says Sheth. Plus, according to Palinski-Wade, going too long without eating—then overdoing it at the holiday meal—can cause your blood sugar to swing too high or too low.

Rather than going into feast or famine mode on a holiday, she recommends sticking as close to your normal eating schedule as possible. Sheth agrees. “Enjoy your usual meals throughout the day, and consider a small snack with protein and fibre if the holiday meal runs late,” she suggests.

Build a Blood Sugar–Friendly Plate

Just because it’s a holiday doesn’t mean healthy eating has to take a vacation. If you look closely, you may find that a buffet features foods that fit in a diabetes-friendly diet. Consider three broad categories: non-starchy vegetables, protein and carbs. “I recommend using the plate method: Fill half your plate with non-starchy vegetables, one-quarter with lean protein like turkey, and the remaining quarter with your favourite carbohydrate, whether that’s stuffing or sweet potatoes,” Palinski-Wade says. This method—in line with the American Diabetes Association’s Diabetes Plate—can help simplify your choices at the Thanksgiving table.

Palinski-Wade offers one more pro tip once you sit down to eat: “Eat your vegetables and protein first, which can slow digestion and help reduce blood sugar spikes.” Fibre and protein both keep you feeling fuller, too, preventing overeating.

Use a Rating System

At holiday get-togethers, the food overwhelm is real. You’ll probably need to make some critical decisions so you don’t end up with a 10-pound plate. After all, portion control is an important part of blood sugar management. The amount you eat directly influences the glucose in your bloodstream.

Palinski-Wade recommends using a mental rating system. “Before you fill your plate, take a minute to survey all of the food offerings,” she says. “And then ask yourself, on a scale of 1 to 10, what are the 9s and 10s (the must-haves) and then fill your plate with those. Don’t waste plate space (or extra carbs) on foods you don’t actually enjoy.” As you do so, remember to balance your favourites with lean protein and fibre-rich veggies. This way, “you can keep your blood sugar steady while eating what you love,” she says.

Incorporate Movement into the Festivities

If you’re off work for the holiday, you just might have time for extra movement. Whether it’s a morning hike or a game of touch football while the turkey cooks, physical activity can become a new tradition. Sheth suggests making it a family affair, inviting others to join in. The more you move, the better your blood sugar response is likely to be. Exercise is strongly linked with better blood sugar control.

Or, if you’re busy earlier in the day, you might prefer a post-meal outing. “Enjoy a 10- to 15-minute walk after the meal to help manage your post-meal blood sugar response,” Sheth recommends. Some research shows that walking for even as little as two minutes can help regulate blood sugar!

Other Tips for Managing Blood Sugar During the Holidays

Throughout the holiday season, it’s always a good idea to set healthy intentions. For steady blood sugar, try focusing on the following:

• Keep a consistent schedule. Holidays are notorious for disrupting regular routines. As much as possible, hold fast to your usual schedule of medications, meals, hydration, activity and sleep, Sheth says. Consistency is key for steady blood sugar.
• Prepare for fluctuations. Even the best-laid holiday plans can sometimes go awry. Stay prepared for potential disruptions to your blood sugar. Sheth recommends keeping a source of fast-acting carbohydrate on hand if you’re on insulin or other diabetes medications that can cause low blood sugar.
• Keep a big-picture perspective. If you accidentally overdo it on apple pie or your aunt’s famous pumpkin rolls, don’t beat yourself up. “Remember, it’s your overall habits that matter most, not one holiday meal,” says Palinski-Wade.

Our Expert Take

Living with diabetes may make holiday eating a little more challenging, but that doesn’t mean festive meals can’t be satisfying, delicious and diabetes-friendly. Try sticking to a regular eating schedule, focusing on foods with protein and fibre, prioritizing must-have favourites and making space for movement. And when mealtime rolls around, savour each bite—and each moment of celebration with family and friends.

https://www.eatingwell.com/how-to-navigate-holiday-gatherings-when-you-have-diabetes-12193401

Managing Diabetes: Know Your A1C, Know Your Health

From princewilliamliving.com

Provided by UVA Health

According to the U.S. Centers for Disease Control and Prevention, more than 38 million American adults have diabetes, and nearly 100 million more are classified as prediabetic. Whether you’ve already been diagnosed, are at risk, or simply want to gain a better picture of your overall health, knowing your A1C – the key measure of your average blood sugar control – is one of the most critical things you can do. 

“Type 1 diabetes is an autoimmune disease where the body mistakenly attacks the insulin producing cells in the pancreas. It is typically diagnosed at an early age and requires insulin because the pancreas is no longer able to produce insulin,” explains Catherine Wied, FNP, a family nurse practitioner with UVA Health Internal Medicine Manassas. “Type 2 diabetes usually develops later in life and is driven by a combination of lifestyle factors, genetics, obesity, and sedentary habits.” 

Know Your Numbers 

Wied says the haemoglobin A1C test, which measures the average blood sugar level over the past two to three months, is the “gold standard” for diagnosing and managing diabetes. “An A1C between 5.7 and 6.4 indicates prediabetes,” she says. “Once it’s 6.5 or higher, you become a Type 2 diabetic. The goal for people with diabetes is to keep their A1C below 7, which is considered under control.” 

Type 2 diabetes often develops quietly. Common warning signs include excessive thirst, frequent urination, increased hunger, fatigue, blurry vision, and slow-healing cuts or wounds. 

“Pre-diabetes is very prevalent in the U.S.,” Wied says. “About one out of three people is pre-diabetic, but many don’t know it. That’s why it’s so important to see your doctor annually for a physical check-up – to know your numbers!” 

 Lifestyle Habits, the Holidays, and New Tools 

For those with a family history of diabetes, awareness is especially critical. “You can’t change your genetics, but you can change your habits,” Wied says. “Keep your weight manageable, avoid smoking, and stay physically active.” 

Lifestyle remains the foundation of diabetes prevention and control. “Physical exercise is the most underutilized medication we have,” Wied says. “Even a 10-minute walk after meals can lower blood sugar levels.” 

Her advice for those managing diabetes this holiday season is simple and practical. “Enjoy family and friends, but focus meals on protein, fruits, and vegetables,” she says. “Limit simple carbohydrates like white bread, rice, and pasta, and go for complex carbs instead. Use the 80/20 rule – make healthy choices most of the time, enjoy treats in moderation, keep your exercise routine in place, and check your blood sugars as advised by your doctor.” 

For those needing more help, new medications can make a big difference. “GLP-1 medications like Ozempic have been game changers,” Wied says. “They lower blood sugar, help people move out of the pre-diabetic range, and often lead to weight loss.”

These medications slow down digestion and help patients feel full longer. “They can turn off the ‘food noise’ in your brain, so you’re not constantly thinking about eating,” she says. “That helps you make healthier choices, lose weight, and, in turn, lower your A1C.” 

Wied encourages patients who are interested in learning more about GLP-1 medications to talk to their primary care physician.  

 Live the Life You Want 

“You can live a long, healthy life with well-controlled diabetes,” Wied says. “It’s not a death sentence. Don’t ignore it, and don’t lose hope. You can manage diabetes and live the life you want.”

https://princewilliamliving.com/managing-diabetes-know-your-a1c-know-your-health/ 

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 

Having a healthy holiday with Type 2 Diabetes

From kxan.com

AUSTIN (KXAN) — According to the American Diabetes Association, managing Type 2 Diabetes during the fall and winter seasons tends to be the most difficult for patients. Pflugerville local Alton Matthews has learned to manage his diagnosis successfully. He continues to do what he loves while enjoying family time during the holiday season.

The holidays often revolve around traditional foods and enjoying meals with family. This can be difficult for anyone trying to manage health conditions like Type 2 Diabetes.

According to the American Diabetes Association (ADA), a survey of diabetes type two patients showed that 28% of respondents felt “staying on track with health goals” was at the top of their concerns this holiday season.

Pflugerville local and Pit Master Alton Matthews was diagnosed with Type 2 Diabetes over 30 years ago. Matthews said he no longer goes into the holiday season in fear, he is aware of what could imbalance his numbers and prioritizes foods he knows will keep his body feeling good.

“We indulge in a lot of things that we probably have been putting off all year. So definitely, it’s that time of year when you will have those higher numbers, enjoying those different things, but understand that you know what it’s like. You know with anything that you’re doing use repetition, if you fall off the wagon, you get back on right? It’s no different with this,” Matthews said.

The ADA said prepping before a holiday is a good way for patients to have a safe time and enjoy the festivities. These are six tips the ADA shared to help prepare for this holiday season.

Be aware of meal times

Holiday meals are often served around dinnertime. Diabetes type two patients usually follow a strict meal schedule and holiday meals may not always align with that schedule. If you know your holiday meal will be served later or earlier than your meal time, carry a snack with you. This can help prevent a change in blood sugar levels, according to the ADA.

Prioritise the less common food items

Traditional holiday meals include starchy or high-carb foods like potatoes, stuffing, and rolls, which are not great options for managing diabetes. When serving your plate choose foods that are not quite as common as the foods you eat year round. The ADA recommends filling half your plate with non-starchy vegetables, filling the next quarter with a favourite protein, and the last quarter with your favourite carbs. This will allow space for a favourite dessert without an imbalance in sugar levels, according to the ADA.

Vegetables

Do not forget about vegetables, they can bring colour and nutrients to every meal. If vegetables are not on the menu at a holiday party, offer to bring a dish yourself. Cooking up a broccoli salad, green bean casserole, or leafy greens can be a simple and easy way to help fill you up and avoid overindulging in other carb-filled dishes, according to the ADA.

Appetizers

When a holiday meal is served for dinner time, it could be later than your usual meal time. Many holiday parties include appetizers or a small bite to enjoy during cooking time. If your holiday party appetizers will be fried or high in calories, offer to bring your own to share. Raw veggies with low-calorie spinach dip or low-fat cheese strips are two good healthy options, according to the ADA.

Be active

The ADA said after eating heavy meals it is important to move your body and stay active. Try starting new traditions like a family walk after dinner, outdoor games, or even a dance party.

Monitoring blood glucose levels

The ADA recommends all diabetes type two patients stay on top of their blood glucose levels throughout any holiday celebration. Changes in routines could cause a spike or drop in glucose levels, keeping an eye on those numbers can help make sure you have a happy stress free holiday.

For Matthews, his biggest support is his family. Matthews said his wife and kids keep him on top of what is and is not good for him. Even while he is working behind the pit doing what he loves, he said they keep an eye on what he tastes and take whatever they know will impact his glucose levels.

“Living with diabetes doesn’t mean you can’t live it just means you have to do it a little differently. She’s pretty good with helping me being able to keep that balance, and I can kind of dabble in some things here and there, but keep the numbers in check. We’re okay, as long as we can get to that a 1c check,” Matthews said.

https://www.kxan.com/news/simplehealth/having-a-healthy-holiday-with-type-2-diabetes/ 

Managing holiday meals and diabetes

From newsroom.osfhealthcare.org

Holiday meals bring candy, cookies and other sweets in bountiful amounts. Most of us will chow down with a promise to return to healthy eating tomorrow. But people with diabetes must closely monitor their intake of sugar and carbohydrates at every meal.

What is diabetes?

Aminat Ogun, MD, is a family medicine physician at OSF HealthCare in Champaign, Illinois. She says diabetes is a disorder that affects how your body uses blood sugar. Type 1 diabetes is when an autoimmune reaction stops your body from making insulin. Type 2 is when the body can’t recognize insulin and use it well. Gestational diabetes occurs in pregnant women.

Dr. Ogun says a sedentary lifestyle can be a big risk factor for developing diabetes, so regular exercise is important. Treatment typically involves medication and lifestyle changes.

Moderation is key

Dr. Ogun says there’s no magic number of cookies you can eat on Christmas and walk away with no diabetes complications. Your nutrition depends on your age, sex, height, weight and more. Plus, she says the brain needs some sugar to function.

Dr. Ogun recommends small portions. Put just a couple of cookies or chocolates on your plate after the holiday meal. Don’t keep going back for more.

Mix in healthier snacks, like fruits, vegetables, nuts and legumes. Look for “whole grain” or “whole wheat” on the label. If you’re craving sugar, try yogurt with berries or an apple with peanut butter. Artificial sweeteners are another option to satisfy the sweet tooth, as Dr. Ogun says they do not raise your blood sugar level. For example, mix a sweetener powder into your water.

Dr. Ogun says if you rely on insulin, check your blood sugar level as often as your doctor advises.

“You would have discussed with your doctor the amount of carbohydrates you can take,” Dr. Ogun says. “Try to keep to that level.”

Dr. Ogun admits it may be more difficult for children not to gorge on holiday sweets. So, parents need to keep a close eye and provide motivation to eat healthy.

“If they eat a certain amount of vegetables of fruits in a day, maybe reward with a cookie or snack,” Dr. Ogun suggests.

Learn more

Symptoms of diabetes include increased urination, increased thirst and blurred vision. More serious cases could bring nausea, vomiting and eye, heart and kidney issues. Nerve damage leading to numbness and tingling in your hands and feet known as diabetic neuropathy is also possible.

“We lose sensation in those areas. People may step on a nail and might not feel it,” Dr. Ogun says. “The issue grows and grows and leads to an ulcer, which makes wound healing harder for diabetic patients.

“That’s when we have to consider amputation,” of a foot, for example, she adds.

Diabetes can also be fatal, Dr. Ogun says.

Read about diabetes care on the OSF HealthCare website. If you have questions about this disorder or have symptoms, talk to your primary care provider.

https://newsroom.osfhealthcare.org/managing-holiday-meals-and-diabetes/ 

How to navigate the holidays while living with diabetes

From eu.coshoctontribune.com

By Emily Marrison

November is a time for diabetes awareness. The American Diabetes Association sponsors American Diabetes Month. The National Institute of Diabetes and Digestive and Kidney Diseases sponsors National Diabetes Month.

Chances are that either you have diabetes, pre-diabetes, or you have a close relative or friend who does. More than 12% of people in Coshocton County have diabetes, specifically 17% of men and 7% of women. And that total number jumps to 22% for people over age 65.

Prediabetes is a serious health condition when blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes. Though 9% of people in Coshocton County have been diagnosed with prediabetes, it is estimated that about 38% of people have prediabetes.

Thursday evening, I hosted Take Charge of Your Diabetes During the Holidays. We discussed the unique challenges that holiday meals and busyness create for those living with diabetes. We also enjoyed recipes for Herb Roasted Turkey Breast, Apple Stuffing and Skinny Gravy, and Double Layer Pumpkin Pie. Here is some advice from our class.

∎ Slow Down. There are many things that happen during November and December. School programs, church bazaars and celebrations, family gatherings, work parties, the list goes on and on. Add to that gift buying and wrapping, and maybe even cookie baking and candy making.

Stress causes our bodies to stay in a constant state of fight or flight. In response, our bodies release hormones that effect the way our bodies release and use glucose. This can cause blood glucose levels to remain high and be more difficult to manage.

Physical activity helps reduce stress and helps our bodies control blood glucose. One helpful tool in managing diabetes well is to be physically active. Walking after a meal can be a good strategy to jump start your body to use the carbohydrates that you have consumed.

Intentionally slowing down helps us to remember what this time of year is about. Make a commitment to practice gratitude for the true meaning of Thanksgiving and Christmas.

∎ Remember to keep your carbohydrates consistent. Try to have the same amount of carbohydrate you normally would. This can be challenging when potluck dinners have such an array of high calorie and high carbohydrate items. Throw on top of that extra treats at work and all sorts of gift baskets and cookie plates. It could be tempting to skip meals or snacks earlier in the day to “save” carbs for later, but this will make your blood glucose more difficult to control.

∎ Plan your desserts. Not everyone is a lover of sweets. There are plenty of ways that we add carbs to our meals in ways that are not sweet. Mashed potatoes, breads, pasta, corn, just to name a few. However, this time of year tends to have a dessert theme anytime we are getting together to eat.

One idea is to share. If possible, instead of ordering a dessert only for you, split it with someone else. If you are going to a meal and have the option to bring something, take desserts you have modified to be healthier. This could be a lower sugar version of a family favourite. Serve fresh fruit along with dessert to add in more fibre, water, and nutrients with sweet flavour.

“Dining with Diabetes: Beyond the Kitchen”, is a free, self-paced online course from OSU Extension to help participants learn, share, and chat with health professionals about successfully managing diabetes. Sign up is easy and free at go.osu.edu/dwd-btk . 

Today I’ll leave you with this quote from H. Jackson Brown, Jr.: “The best preparation for tomorrow is doing your best today.”

https://eu.coshoctontribune.com/story/news/local/2022/11/06/how-to-navigate-the-holidays-while-living-with-diabetes/69617314007/ 

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.

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.

“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?utm_source=selligent&utm_medium=email&utm_campaign=news&M_BT=6459271603417  

5 Ways to Actually Enjoy the Holiday Season with Type 2 Diabetes

From healthline.com

With a little planning, you’ll be able to manage holiday temptations while enjoying time with the people you love 

The holiday season is supposed to be a joyous time spent with family and friends.

If you’re living with type 2 diabetes, it can feel like a trap with temptation around every corner, like:

• the break room at work filled with holiday goodies
• well-intentioned gifts of sugar-filled treats
• extra meals out where the portions are huge and the drinks are flowing
• shopping trips and eating on the run
• parties with food spreads loaded with high-carb goodness

It’s important to recognize that we have choices over the holidays. We can choose to abandon our eating principles and blood sugar control and indulge in every eating opportunity, or we can be strategic and develop a plan to enjoy the holidays without missing out on social events and family time.

Here are some tips that help me turn the holidays from stressful to enjoyable.

Scan the offerings

When you’re at a party and approach the food line, step back and scan the table before grabbing your plate. Try to divide the dishes into categories: must-haves, want-to-tries, and “eh, no thanks.”

Make sure the must-haves are items you don’t normally have access to during other times of the year. I call them “the holiday exclusives.” Maybe it’s your grandmother’s stuffing or homemade cranberry sauce. For me, it’s the sweet potato casserole.

Foods like rolls, macaroni and cheese, and mashed potatoes that are available year-round are a “no thanks” in my book.

Scan the table, make your list, and plate your portions mindfully.

Contribute to the food spread

If you’re worried about going overboard, contribute your own dish to the food spread.

It’s OK to ask the host or hostess what will be offered so you can plan ahead. Bringing your own dish to share ensures you can fill your plate with a healthy, nutritious option and then add your must-haves and want-to-try foods to round out your plate.

A festive salad, a veggie plate with dip, or a fruit platter are great options.

Freeze, toss, or give away

Holiday cookies, chocolates, and other baked goods are popular gifts.

There’s no need to refuse these gestures. Allow yourself to enjoy and have a small portion. Then, decide what’s next!

You can freeze the goodies in individual servings or half servings, can give them away, or toss them. I promise you, no one is going to ask you where they went.

Focus on people, not food

It’s tempting to make holiday parties and gatherings all about the food.

If you’re fighting temptations this season, try prioritizing the people over the food. Strike up a conversation with the cousin you haven’t seen in a while, help the hostess clean up or serve, or play a game with the kids at the party.

Avoid lingering in the room where the food spread is and move the conversation somewhere else.

Don’t feel guilty

Don’t be so hard on yourself: Treating yourself over the holidays does not make you a bad person or mean that you don’t care about your type 2 diabetes management. It makes you a human who enjoys delicious food!

Don’t dwell, shame yourself, or feel guilty about enjoying these once-a-year treats. When you do this, you don’t allow yourself to savour the indulgence, so why bother eating it in the first place?

When you make a choice to treat, embrace your choice, enjoy the moment, and move on guilt-free.

The bottom line

The holiday season can be overwhelming, but with a little planning, you’ll be able to manage the temptations and treat yourself mindfully while enjoying time with the people you love.

https://www.healthline.com/health/type-2-diabetes/how-to-actually-enjoy-the-holiday-season-with-type-2-diabetes

Diabetes and Healthful Holiday Strategies

From uknow.uky.edu

The University of Kentucky Public Relations & Strategic Communications Office provides a weekly health column available for use and reprint by news media. This week's column is by Laura Hieronymus, a doctor of nursing, master licensed diabetes educator and the associate director of education and quality services at the Barnstable Brown Diabetes Centre and Daniel Stinnett a registered dietitian and master licensed diabetes educator in the Bluegrass Care Clinic.

LEXINGTON, Ky. (Dec. 7, 2020) — Americans savour winter holiday meals; however, not always in a good way. Statistics show the December holiday season is one of the top three in terms of food consumption with the average adult taking in about 3,000 calories in one meal. Additional calories throughout the day can add up to two and a half times what an average adult needs for their daily energy needs. When you have diabetes, the added intake can affect blood glucose levels and potentially lead to symptoms such as fatigue, sluggishness, and even weight gain. During the holiday season, an overabundance of foods is often the rule rather than the exception. The following strategies may be helpful as you navigate your food intake:

• Keep in mind that no one says you have to eat it all.
• When planning and preparing meals, less is better than more.
• Start a meal with a healthy snack such as raw vegetables and water to minimize hunger.
• When meal options are in front of you, do your best to make healthful choices. 
• Pick and choose the foods that interest you the most.
• Add items to your plate in order of healthfulness selecting the healthiest foods first and least healthy foods last.
• Stay away from foods that tempt you to overeat.
• To lessen your chance of overindulging, chew slowly and enjoy the food’s flavour.

Photo credit: Sarsmis, iStock / Getty Images Plus

Holiday celebrations often include beverages with alcohol. If you choose to drink do so in moderation—generally considered no more than two drinks per day for men and one per day for women. Lighten up with lite beer, a wine spritzer, or calorie-free mixers. Avoid those specialty drinks such as Egg Nog (300+ calories), White Russian (4.5 ounces, 170+ calories), and 12 ounces of Christmas Ale (7.5% alcohol, 200+ calories) can be calorie-laden. Track your alcohol intake and avoid drinking on an empty stomach. If you become less attentive you will likely relax your focus on your overall calorie intake of food. Don’t drink and drive.

Remember you can always counterbalance those extra holiday calories by staying active. Walk some extra steps after you eat, participate in interactive games or dance to your favourite music.

Stay informed by monitoring your blood glucose to help you make better decisions. Tomorrow is another day, so if things don’t go as planned, learn from your experience and determine what you might do differently next time.

Above all, be safe and stay healthy. And, in the year of the 2020 pandemic do yourself and others a favour by staying socially distant, washing your hands, and wearing your mask. We all win.

https://uknow.uky.edu/uk-healthcare/diabetes-and-healthful-holiday-strategies