Just turn on the radio or look in a magazine and you’ll know we’re in the holiday season. The old reports that we gain between seven and 10 pounds between Thanksgiving and New Year’s Day may be exaggerated, still it’s tough to keep your health front and center through all the holiday hoopla. The holidays are very challenging for most of us, but perhaps even more so for those with diabetes. Take heart—a little planning can help with your holiday discipline.
It’s very important to plan ahead for the holiday festivities. It may help to write upcoming events on a calendar so you can see what’s ahead and plan your eating accordingly. Make a conscious decision not to indulge on days where you don’t have a special event planned and save any “splurges” for the parties. While there are no “good” or “bad” foods, moderation is particularly important in the face of so much temptation.
Of course “guilt” is another common emotion during the holidays. When your mother (or brother, or friend) spends hours making a family treat, how could you possibly say no to it? You can feast with your eyes. Compliment the chef and admire the work, but don’t feel guilty if you don’t eat it. Make the calories you eat count and decide if the treat is really worth the calories and sugar. Try making your own holiday treats with sugar substitutes or using fat-free or “light” ingredients.
If you’re going to a potluck, bring a dish you know you can enjoy guilt-free and load up on vegetables before going to the dessert table. Another important thing to remember is that alcohol does have calories and can interfere with medications. Talk with your doctor if you have questions about how much you can drink.
There are many holiday traditions—not all of them surround food. Focus on the traditions with family and friends. You can even create your own new family traditions—such as taking a walk instead of eating dessert. Even though you may be very busy with shopping and parties, exercise is more important than ever. It will help minimize any diet slip ups, lower blood glucose levels and lower your stress level. (And who doesn’t need to lower their holiday stress level?)
During the holidays, try to stay focused on your goals. Don’t get caught up in the hype. Writing your goals and keeping them where you can see them can help with accountability. Check your blood sugar more often to make sure you’re staying in your target range. While you can’t deny yourself every treat, moderation can help you enjoy the holidays and start the new year without regrets.
