Keeping the holidays merry for people with diabetes

We have entered the season of much merriment - lots of eating, family gatherings, lounging and late nights.  Fun, yes, but for people with living with diabetes or pre-diabetes, the holidays may require some extra planning.

At the Diabetes Education Centre of St.  Joseph’s Health Care London, educators have advice on staying on track during the holidays. With awareness, planning, a positive attitude and some good recipes, the Christmas season for those with diabetes can be safely navigated.

Rest and relaxation

One of the biggest solutions to preventing overeating during the holidays is to get enough rest.  Provide your body with 7 hours of sleep per night to keep from relying on caffeine and sugar to stay energized during the day.  Stress can elevate glucose levels, so try to take the time to relax and unwind. Simplify traditions and delegate tasks so as to not become over-burdened. Do not force yourself to attend every event – keep your commitments modest.

Activity and exercise

On average, weight gained over the holidays is only about 1lb.  However, this weight is usually not lost and is retained each year.  Finding ways to get out and get moving can help to minimize the weight gain.  Try playing outside with your kids, go for a walk, park further away when shopping (take an extra lap or two around the mall) and dance to Christmas music while doing things around the house.  Exercise can also help to boost your immune system and keep your energy levels up. Aim for 30 minutes of daily activity, 5 days a week.

Travel

If you are travelling for long distances, remember to check your glucose before you drive and also during the drive if you are driving longer than 4 hrs.  Remember that you strive to be ‘over 5 to drive’.  Pack some healthy snacks and water in the car; this will keep you from over-eating at any rest stops.  Be prepared and bring extra supplies.

Sample Snack Ideas (15 grams and under 200 calories):

• 4-5 cups light popcorn

  

• 1 small apple and 1tbsp. peanut butter
• 6 whole grain crackers and 1 oz low fat cheese
• ¾ cup (2 x 100g) no sugar added yogurt
• 1 high fibre granola bar
• ¼ cup trail mix

Alcohol consumption

When choosing your drink of choice, keep in mind that calories can add up.  Try to choose beverages with diet soda or water.  Alternating an alcoholic drink with a non-alcoholic beverage can help to limit the amount of alcohol and calories consumed. Remember that some types of alcohol, such as dry wine, liquors/spirits and light beer, do not contain carbohydrates and should be consumed with a carbohydrate meal or snack.  For people using insulin, low blood sugar can occur up to 24 hours after drinking. Be sure to check your glucose before going to bed if you have been drinking. You may need to consume a bedtime snack in order to prevent a low glucose level overnight.

Some common signs of low glucose (< 4mmol/L)

• Shaking/trembling, sweating, dizziness, sudden hunger, confusion and irritability
• Check your glucose levels with a glucometer or glucose sensor

Treat a low glucose with one of these quick sugars:

• 2/3 cup of regular pop or fruit juice
• 1 tablespoon of honey
• 3 packets of sugar
• 2 packages of Rockets

Wait 15 minutes, and check glucose with a glucometer again. If glucose is still <4mmol/L treat again with a quick sugar.

If it is more than 1 hour before the next meal, have a snack that includes 15 grams of carbohydrate and protein. (1/2 sandwich or 6 toonie-sized crackers with peanut butter)

Holiday parties – be mindful about what you eat

When at a party where food is ever-present, try some of these tips when you are at a party:

1. Keep your hands occupied by holding a beverage in one and a napkin in the other
2. Face away from the food table
3. Pick two or three treats and enjoy them slowly and separately
4. Put a piece of gum in your mouth after you’ve had your treats to keep you busy
5. Fill most of your plate with nutritious appetizers, such as fruits and vegetables

Family recipes can still be a tradition during the holiday season. Experiment by trying lower fat or lower sugar versions of Christmas treats (see recipes below). Read labels on packaged foods or recipes to determine the carbohydrate content - remember to check portion size, look at the carbohydrate content and subtract the fibre.

Other eating tips to stay healthy with your diabetes are:

1. Eat slowly and enjoy your meal – it takes 20 minutes for your brain to register that you are satisfied. Take a second helping of non-starchy vegetables to fill you up (fix line through the 2)

2. Bring a healthy appetizer to a party, so you know there is something healthy to eat
3. Try lower carbohydrate appetizers, such as veggies and dip or low fat cheese and save your carbohydrates for the main meal
4. Try smaller portions or pick 1-2 of your favourite carbohydrate side dishes at dinner
5. Stay consistent with your meal plan; you may need a snack ahead of your holiday meal if it is at later time than you usually eat

Stay warm

It’s important for people with diabetes – especially those with neuropathy – to stay warm. Dress appropriately for the cold weather, which means wearing layers and keeping your head and extremities covered.

Get vaccinated

People with diabetes are at greater risk of being hospitalized or dying from influenza or pneumonia. Now that the flu season is here, those living with diabetes should do all they can to prevent colds or respiratory viruses, particularly as the holidays bring us indoors and mingling with family and friends.  Wash your hands regularly and keep updated on your vaccines, if you haven’t already done so.

Keep checking

It’s most important to continue to check your glucose, even if you’re busy. Healthy glucose levels are between 4 – 7 mmol/L before meals and 5 – 10 mmol/L two hours after meals, unless otherwise specified by your doctor. Stay active, eat healthy most of the time and enjoy the holidays.

Recipes