From the American Diabetes Association

The holidays are approaching, and with them come buffets, sweets and food-laden tables. You can think of that as temptation or realize that you have the power to make good-for-you choices, whether you’re managing diabetes or aiming for healthy eating in general. The American Diabetes Association has simple recommendations for enjoying delicious foods and good nutrition during the holidays and beyond.

As part of American Diabetes Month, the Association is focusing on eating well. It is a theme that makes any holiday gathering manageable and sets a great new foundation for the new year ahead.

Here are some tips:

  • Enjoy the party, but don’t overdo it. Eat slowly and really enjoy a few of the foods that are special to you this time of year. If you’re counting carbohydrates and calories as part of your diabetes management plan, think about devoting your carbs to what you like best-and skipping the rest. For example, if you want dessert, cut back on foods such as dinner rolls or stuffing and “spend” your calories and carbs on a small serving of pie. Remember, moderation is key-so stick to small portions and skip seconds.
  • Bring your favorites. Offer to bring your favorite healthy dish to share. If you’re counting carbs, check your recipe’s nutrition facts so you know how many grams are in one serving as well as the proper serving size. At some gatherings, it’s best not to mention a dish is “healthy” and let the flavor speak for itself; or perhaps the folks at your gathering may appreciate a card that notes the nutrition facts.
  • Drink in moderation. Alcohol can add significant calories to your holiday intake-and, if you use insulin or sulfonylureas, complicate keeping blood glucose levels in the safe range. Keep your alcohol consumption to no more than one drink if you’re a woman and two drinks if you’re a man. Avoid high-calorie mixed drinks that include sugary soda or juice. Opt for sugar-free mixers instead. For insulin and sulfonylurea users, it’s important to check blood glucose levels during and up to 24 hours after drinking alcohol and to treat any lows.
  • Stay active. Think of physical activities during the holidays as a chance to spend quality time with friends and loved ones. Use your extra time away from work or school to exercise-or to participate in a local holiday walk or run. Start a game of pick-up football with family in the yard or take a walk after eating.
  • If you overindulge, get back on track. If you eat more than you planned for, don’t think you’ve failed. Focus on enjoying the company of those around you. Then, the next day, get back on track by gifting yourself with healthy eating, regular exercise and monitoring blood glucose levels as directed, if that’s part of your diabetes care routine.

The holidays are a time to slow down and catch up with your loved ones, so remember to focus on your friends and family, not the food. Play games together, volunteer or spend time outdoors. Great memories don’t have to be made only at the dinner table.

Apply the tips above for healthy, happy holidays … and a great start to new year ahead.

To find more tips on eating well and healthy recipes your entire holiday crowd can enjoy, go here.

17 COMMENTS

  1. The dinner photo above looked so warm, cozy, and inviting, until I spotted that bowl of those nasty little, hateful, brussel sprouts….UGH!

  2. Yummm….I would like to have some home cooked roast beef sliced up, that is nice and tender and done inside, and not the color of a flamingo bird, with some natural au jus gravy that has been thickened slightly….yum! Some flat pole green beans cooked tender, with some baby whole potatoes….some nice parker rolls with butter, some wild brown rice with seasoning and cooked celery, some Harvard beets, and some stewed tomatoes, and some waldorf salad, OMG…..I am getting hungry right now! I want it now!

  3. I was diagnosed with type 2 Diabetes and put on Metformin on June 26th, 2016. I started the ADA diet and followed it 100% for a few weeks and could not get my blood sugar to go below 140. Finally i began to panic and called my doctor, he told me to get used to it. He said I would be on metformin my whole life and eventually insulin. At that point i knew something wasn’t right and began to do a lot of research. Then I found Lisa’s diabetes story (google ” How I freed myself from diabetes ” ) I read that article from end to end because everything the writer was saying made absolute sense. I started the diet that day and the next week my blood sugar was down to 100 and now i have a fasting blood sugar between Mid 70’s and the 80’s. My doctor took me off the metformin after just three week of being on this lifestyle change. I have lost over 16 pounds and 3+ inches around my waist in a month. The truth is we can get off the drugs and help myself by trying natural methods

  4. I finally got my live Frazier Fir Christmas tree up and decorated. My lights I had already that were old, would not half work, and I had boxes of lights that were useless. I went to one store and most of the boxes of lights had no price on them, and it was a guessing game how much they were. So I took one of the boxes to the register, and asked for a price check, and was told,” we can’t scan them for a price”…. I looked funny and said, “well I have to know how much they are”, and she said, ” we can’t scan them, and take it off”….well, this was kooky to me. Then she got a device that looked like a cell phone and tinkered around pressing buttons and still said she didn’t know what the price was. I said,” okay” and left.

  5. So then I went to Home Depot and got my lights that I needed for my tree. Then I looked at all the ornaments, tree skirts, toppers, the garland, the whole nine yards, and they had it all. Then I said, “all I need is some little ornament hooks”, and guess what? They had all of the other ornaments and everything else, but no ornament hooks….they said try aisle 10….all that was there was stick on hooks, and drapery hooks, and all kinds of hooks, but ornament hooks….LOL

  6. I watched this blonde Norwegian gal on tv today, who had been out skiing on the snow- covered mountain tops of Norway, and she had stopped out there in the snow, and set up a grill and made dough, yes, dough!…. with a flat surface, flour, and water, and a rolling pin, and rolled it flat, and put that flat dough on a grill, that was lit right out there in that snow, where it was so cold! Crazy if ask me!…. Then she took some cabbage, and olive oil, and dill weed, and lemon juice, and made that combo, to put on top of the grilled flat- dough bread. Next came some fillets of raw- looking salmon meat….ugh. All of this while she was out on the ski slopes, and skiing. She stopped to prepare and eat this mess, then bragged about it the camera people, and packed it all up, what was left, in a backpack, and then skied off down the slopes…..Icky lookin’ cookin’, if you ask me.

  7. Lisa Cannon, I too have type 2 diabetes. I really don’t know exactly how long I have had it, as I didn’t used go to the doctors, as I should have, and the only time I would go, was when I would get very sick with bronchitis and then I would go to get antibiotics and treatment at the walk-in clinics. I did end up going to a hospital for treatment after the most horrible experience of my life, when my mother died, and I had severe pneumonia with fractured ribs down both sides from coughing so hard, at that time she died, and I had to go out of state to attend my mother’s funeral, and I thought I was going to die too……

  8. After I got back from out of state at my mother’s funeral I was still very sick and went to the hospital seeking treatment. It was after this hospital visit that I then started going to get checked out further with a doctor with regular scheduled visits. It was then that I learned a lot about the status of my health, and that I was diagnosed with diabetes after the specialized tests one has to take to know for sure, and the blood tests that have certain markers in your blood other than the sugar levels that the doctors know about……I was surprised, I had no idea I had a problem with diabetes.

  9. I take Metformin too, that was what I started out on. Several a day, then later began the other medications. Oral, then the injectable insulin. I have taken so many different kinds of meds. Some the prices go way up and they change my meds then because the insurance doesn’t approve….others because the makers offer a money saving coupon for a certain length of time, other diabetic meds made me really sick that I didn’t even feel like getting out of the bed, and so nauseated and that my food would all of a sudden without any warning start coming back up and catching me off guard. I take one daily shot of insulin and a once a week insulin pen shot, plus the metformin…….

  10. Between the doctors, the health insurance, and the pharmacy, it can really irk you as everything keeps changing as far as what is covered, and how the prices, drug company brands, and everything constantly keeps changing. You begin to feel like a guinea pig actually with so many different drugs you have tried. My levels are never no where near what they should be. That goes with the territory of having the disease. I know there have been some success stories of people kicking the disease…Drew Cary, for instance. With some people though, it is more difficult, and not just a matter of willpower, either. People with metabolic syndrome, for instance, of which I have, and others with a whole lot of other factors. I saw this one lady on tv that has to take 5 shots of insulin a day! She was freaking out about Trump wanting to do away with the ACA, and wondering how she would stay alive with no help from the government subsidized program, if Trump cut it out with Congress help…….

  11. Some days I feel fine, but then there are days I feel crappy. The metformin does a number on my stomach. My stomach bothers me a lot, and I have nausea a lot too. I have terrible nerve neuropathy in my feet that burns like crazy and makes my feet extremely sensitive to the touch. It will never be cured I have been told, and get used to it. Now I have never experienced what happens if your sugar gets way too high…and I don’t want to, either. I know some people here in our city that has been out driving and blacked out and wrecked, due to their way too high sugar levels. I know another here in town that went into a coma. And another girl I went to school with that died from that same dilemma. It is frightening, but I try not to think about it…….

  12. I did learn very quickly after I got on insulin shots what it is like to experience too low sugar levels. The first time it happened to me, I did not know what the heck was wrong with me. I thought I was going to have a heart attack. I was shaky, felt clammy, pale, and weak, and was having a panic attack, and was tearing up and wanting to cry like a baby. It scared me so bad, and I just didn’t know what the heck was going on. This happened not once, but two different times, and I started to call the ambulance, but didn’t. Finally, the second time I checked my blood sugar level, and OMG, it was so horribly low I really could have died, so now I know to be on the alert if I start feeling those feelings and to eat some source of fast acting sugar to counter act the low levels. It really is a balancing act. Also, the injectable sources of insulin are famous for causing possible tumors in your throat. I don’t like that either!

  13. Diabetes can affect every organ in your body with one exception and that is your lungs. I went to educational seminar, actually two different ones, one that was several weeks sponsored by Albertsons grocery, out here on Rock Spring Road, when they were here. They had a diabetes specialist that came and taught everyone in a classroom out there, and we got a free meter and some coupons too and all kinds of booklets, info, and etc. I also went to another diabetes class down at the old Florida Hospital with a MD specialist to educate us all that went……

  14. Lisa, I am happy for you that you are succeeding against this challenging disease, that so many people get. The thing of it is, there are people walking around right now, and don’t even know they already have it, as they are like me, and didn’t go to the doctors, and haven’t been tested….

  15. One time my doctor started telling me,” that if your kidneys go bad, we can help you, but if you go blind, there is nothing we can do to help you”…..this was after a particularly bad lab work result that we were reviewing together….you can imagine my reaction. I left there in tears, and was upset all the way back home crying! Maybe it was to scare me, or maybe it was just the no-holds-barred truth, either way, it is depressing….but right now, I know some people in this city, that are having some severe problems with this very disease….. severe problems! I try to not think about it! Good luck to you Lisa with your fight against diabetes.

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