The holidays are typically a time to gather with family and friends to celebrate over meals and traditions. This time of year doesn’t have to disrupt your diabetes control. Consider these easy tips to make better choices this season.
1. Focus on the fun
The holidays are our opportunity to spend time with family and friends. Focus on some of the fun holiday rituals and traditions like tossing a football, trimming the tree or caroling with loved ones. Making a conscious effort to redirect your thoughts can make a big difference in the decisions you make.
2. Eat before the feast
Skipping a meal or snack earlier in the day to “save” calories for the big feast later on will make it much harder to control your blood glucose. People are more like to overeat when they are hungry.
3. Find treats that work
Look for treats to help you satisfy that craving to indulge over the holidays. Sparkling water, fancy teas or special sauces are ways to enjoy the holiday experience without adding a lot of calories. Consider seeds and nuts as they are a great source of protein and healthy fat.
4. Save calories for very special treats
Training yourself about what to indulge in and what to skip is a lot like effectively managing your money. Skip the store-bought cookies and save calories in your “budget” for the homemade treats that are special to your family.
5. Get back on track
Redirect your focus on the people around you, not the food. Try and incorporate some extra exercise that day, monitor your glucose levels and get right back on track the next day with your usual eating routine.
6. Reduce the fat
Reduce the fat and calories in the traditional recipes by using fat-free or low-fat milk and cheese. Trim meats before cooking and remove skin before eating. Cook meats on a rack so that the fat can slowly drip away. Many baking recipes can be adjusted by using applesauce in place of half the butter.
7. Go light on the gravies and sauces
You may not be able to control what’s being served during the holidays, but what you can control to make the meals healthier is to not use, or limit the use of, any of the sauces or gravies that are typically offered.
8. Stock your freezer with healthy meal options
Take a proactive approach several weeks ahead of time by cooking meals intended specifically for your freezer. And if you don’t have time to cook, purchase and store healthy frozen meals for your freezer. You’ll thank yourself later when you can pop one of those healthy meals in the oven and turn your attention to your holiday chores.
9. Drink in moderation
If you choose to drink alcohol, it is important to remember to eat something beforehand to prevent low blood glucose levels. Drinking alcoholic beverages can add a significant amount of calories to your holiday intake. Limit 1 drink for women and 2 drinks for men.
10. Stay active
Lack of physical activity is a major reason we have problems with weight and diabetes management over the holidays. Understanding that this is a busier time of year than normal, it is extra important to plan time each day for exercise. Consider a nice long walk about an hour after a holiday meal.
With some careful planning and smart choices, you can make sure that your holidays are both happy and healthy.
These tips are brought to you by Magellan Rx Management.
