For many of us the month of November represents the beginning of the holiday season. It’s post- Halloween, with Thanksgiving, family gatherings, and Christmas just around the corner; in other words, eating season!
It also happens to be American Diabetes Month. I, along with 30+ million Americans, am living with diabetes, which means nearly 10 percent of the American population is living with diabetes.
I am one of the 1 percent with Type 1 or Juvenile Diabetes and have been insulin dependent for nearly 13 years. I have often looked at diabetes as a lifestyle adjustment, and with proper management, life can go on uninterrupted. Holidays and parties are typically the most challenging time to maintain a healthy control of your diabetes. Perhaps this month is celebrated at an opportune time to help keep you in check with yourself to be the best you! Here are a few tips and tricks for those of you with diabetes, prediabetes, or wanting to just eat a little better this holiday season!
- Moderation
I will be the first to admit – I cheat with my eating at times. As my doctor has told me, it’s okay to have a little bit of the good stuff, but in moderation. Rather than filling up on heavy carbs like rolls or pastas (we eat a lot of Italian food at holidays), fill your plate with more of the good stuff! Get an extra serving of salad or leafy greens. You can still get a side of carbs, but make a smaller portion of it for yourself. - Substitutions
Bring the side that YOU can eat. Share one of your favorite recipes! Instead of mashed potatoes, I have incorporated more sweet potatoes in my meals and added cinnamon and some stevia to provide extra flavoring. There’s roughly 25 grams of carbs in 1 cup serving vs. 65 grams in the same sized Russet potato. This is a great substitute for a sweet and salty side dish! - Snack before
If you feel like temptation may be too great, have a little snack beforehand. That way you won’t feel so hungry, which could lead to over indulging and a spike in blood sugars. It’s like grocery shopping – don’t go there on an empty stomach! - Have a good support system
If you are like me and insulin dependent, you will likely be living with diabetes for the remainder of your life. It is only in your control, but life can be a lot easier when you have those around you helping out with your care along the way. It may be hard as a traveler to have that support system on the road, especially around the holidays, but when in doubt, you always have yourself to help hold YOU accountable!
In closing, if there’s one take away here, I hope that anyone reading this can remember this: don’t be so hard on yourself. Just follow some of these steps to live a healthier you! Happy holiday season!
Chelsea Dreiling is the Branch Manager for the Nursing Leadership team at Aureus Medical Group.