The arrival of the holiday season often ushers in festive gatherings with friends and family. Many of us gather around a table or buffet filled with special foods that we see only during this special time of year.
According to Dawn Schnabl, a Registered Dietitian and Certified Diabetes Care and Education Specialist at ThedaCare, it’s possible to healthfully enjoy the many tastes of the season — served up with an extra helping of mindfulness.
“I like to talk with my diabetes clients about planning ahead and staying focused during the holidays,” Schnabl says. “There are three important things to think about— how to manage stress, what you eat and keeping up with your physical activity.”
Understanding Diabetes
Diabetes is a chronic disease that affects how your body uses blood sugar (glucose). Insulin helps glucose move from your bloodstream to your cells, giving you energy. With diabetes, your body either makes too little insulin or doesn’t use insulin as well as it should. When glucose builds up your bloodstream it can lead to serious health problems.
Taking a proactive approach to special occasions like holidays can make all the difference.
A 3-Step Approach
1. Begin with thoughtful planning.
“We know that stress can affect a person’s blood glucose levels, either up or down,” Schnabl says.
Stress also can make it hard to pay attention to your diabetes, so it’s an important consideration during the busy holiday season.
Try these tips:
- Before your schedule fills up, consider how you can get help instead of doing everything yourself.
- Think about setting limits on your commitments this year.
- Be intentional about spending time with people you enjoy.
- Carve out time to maintain your exercise routine even if you travel for the holidays.
- Stay on schedule with your mealtimes, blood glucose checks, sleep schedule and medications.
2. Enjoy the tastes of the season.
“There are no foods on the ‘naughty list,’” Schnabl says. “Focus on dishes you really love and can’t get any other time of year, then make thoughtful choices.”
Follow these guidelines:
- Don’t skip meals, especially to “save room” for a big meal. Keep your meals well-spaced and balanced.
- Fill at least half your plate with non-starchy vegetables. Add healthy fats and protein from lean meats or plant sources. Avoid processed and sugary foods. A smaller plate also helps limit food portions.
- Eat mindfully. Chew slowly and take in the tastes and aromas of your food. Share conversation as you eat. It takes at least 20 minutes for your brain to realize you’re full.
- Try not to linger at the table or stand next to the appetizer spread. This can lead to mindless nibbling that throws off your plan.
- Drinks are notorious for adding hidden calories and sugars. Do your best to avoid or limit alcohol and sugary mixers like juice or soda. Don’t forget to drink plenty of water.
- Instead of overeating, ask your host if you can take a treat home to enjoy later.
3. Get moving.
We can all model healthy choices that are good for everyone, Schnabl says. You might even help make some new memories when you encourage others to:
- Go for a short 10-minute walk after a big meal. This step is proven to moderate blood sugar spikes and dips. You might suggest a group outing to play in the leaves, build a snow animal or toss a football.
- Put on some music and dance. (This has been known to energize the dishwashing crew, too.)
- Keep up with your exercise routine. Remember, this is also excellent self-care that will benefit both your physical and mental health.
Perhaps most importantly, give yourself grace. If you have a day that goes a bit off track, it’s OK.
“Be patient with yourself,” Schnabl says. “The goal is to recognize what happened and how to get back to your healthier routines. You can do it.”
