Got Diabetes?
Say Yes (Without Stress)
to Temptations of the Feast (Part 1)
Does your favorite belt or pair of jeans tighten just thinking about the cocktails, pigs in blankets, and bite-sized potato pancakes (and let’s not forget cookies and pies) you’ll encounter at countless gatherings this holiday season? It’s hard enough, even if you’re in relatively good health, to eat (and drink) moderately and mindfully when everything looks and tastes so good, but having diabetes can make it feel like an even greater challenge—one that might lead you to just say no when it comes to invitations to celebrate with others.
If you have diabetes, you’re not alone—according to the 2011 National Diabetes Fact Sheet, diabetes affects 8.3 percent of the U.S. population, or 25.8 million people (18.8 million diagnosed, and another 7 million undiagnosed). Another 1 in 3 (79 million) American adults are estimated to have prediabetes. Diabetes is the 7th leading cause of death and the leading cause of kidney failure and new cases of blindness.
Fortunately, diet plays a key role in helping maintain healthy blood sugar levels in those with or at risk for diabetes.
In honor of American Diabetes Month, I interviewed Connie Brown Riggs a registered dietitian, spokesperson for the American Dietetic Association, certified diabetes educator, and author to help those with (or at risk for) diabetes manage their many holiday get-togethers.
Brown-Riggs believes there’s no place for an ‘all or nothing’ mindset at holiday gatherings. She says, “Depriving yourself of special foods or feeling guilty when you enjoy them isn't part of a healthy eating strategy. If you plan ahead, you can enjoy small portions of the traditional holiday foods you really want—even when you have diabetes.”
Here are 4 of Brown-Riggs’ top tips to help those with (or at risk for) diabetes enjoy the holidays without feeling guilty or deprived, and at the same time, control blood sugar levels and prevent weight gain:
- Mind your carbs. Knowing your daily carbohydrate budget and how much of that budget you plan to spend at each meal is key. Prior to a holiday get-together, look up the carbohydrate content of an appropriate portion of holiday fare you enjoy to help you more easily stay within your budget when you’re at the event.
- Step away from the appetizers. When you arrive at a holiday dinner or party, instead of picking on appetizers here and there (which makes it easy to overindulge), place them on a small plate and stick to that portion.
- Slow down, you eat too fast! Put your fork down between bites and savor the taste of food and enjoy the companionship during a meal or get-together. Eating slowly can also help you feel full faster and stop eating before that bloated and stuffed-up feeling ensue.
- Drink to your health. Instead of reaching for a second glass of eggnog for 300 calories, try sparkling water, seltzer or diet soda. Champagne, wine and alcoholic drinks pack in a lot of calories and can cause unexpected low blood glucose levels.
When all else fails….
Brown-Riggs encourages all her patients—including those with diabetes--to keep the ~40 day holiday season in perspective. She advises her patients to aim for more ‘good days’ than ‘bad days’ and to always accentuate the positive. “At the end of the day, if people indulge only 4 or 5 days out of 40, they’re still ahead of the game,” says Brown-Riggs.
Your thoughts...
If you have diabetes, how do you handle holiday get-togethers?
Elisa Zied, MS, RD, CDN, is a nationally recognized registered dietitian and award-winning author of "Nutrition At Your Fingertips," "Feed Your Family Right!," and "So What Can I Eat?!." She is also a past national media spokesperson for the American Dietetic Association. For more information, go to www.elisazied.com. Sign up for the free weekly ZIED GUIDE™ newsletter for nutrition tips and news you can use (go to right side of home page at elisazied.com). Follow Elisa on Twitter/elisazied and on Facebook.
Comments
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FYI.
It sickens me to see "carbs" as the first bullet on the beware of list. Humans use carbohydrates as energy... processed foods and fatty and sugary foods are destroying our nation's health. If we ate more whole foods, fruits and vegetables, beans and leafy greens it would be an entirely different picture.
Not once does this article mention FAT. Too much fat makes it harder for insulin to be effective.
http://www.pcrm.org/search/?cid=129
Dr. Neal Barnard wrote a book on reversing type 2 diabetes
http://www.amazon.com/gp/product/1594868107
My father was able to get off all of his diabetes medications including cholesterol and high blood pressure at the age of 74 by following a plant based diet.
We should start making our "Special foods" more healthy. Good food can be just as yummy if not more delicious when prepared correctly.
Amen to what you said, Ninav! I was prediabetic for about 8 years. My doc kept telling me you are right on the borderline. I've lost about 70 lbs from high protein, low card diet - it's more like a lifestyle change! And, I learned about the good carbs. Carbs are not the enemy (not if you get them through veggies and fruit). Once I learned to stay away from the processed carbs (I stay away from those inside aisles in the supermarket) and started eating whole foods I have all the energy I need. Add exercise to the equation and you feel like a million bucks!
Have a good day everyone!
I am not diabetic, though I suspect I am borderline, which is one of the reasons I have resolved to lose weight. My biggest fault during the holidays is snacking (ok, that's actually my biggest fault ALL the time), but at Thanksgiving, for example, one of the things my mom always makes is a fresh veggie tray. This year I've already established better eating habits before the holidays so I'll feel more prepared and less deprived, and if I absolutely must snack, I can munch some celery, carrots and broccoli in the afternoon instead of extra pumpkin pie and cheesecake.
Snacking aside, my biggest Thanksgiving dinner weakness is dessert, so I also think I'm going to prepare a dish of low-calorie pumpkin tarts to take. That way I can figure up my dessert calories beforehand and know the exact amount I can eat. Having a specific limit in mind and resolving not to go over it *before* walking in the door and seeing the delicious spread helps me have self control and not binge.
Here's to a fun & healthy holiday season!!
Original Post by: ninavIt sickens me to see "carbs" as the first bullet on the beware of list. Humans use carbohydrates as energy... processed foods and fatty and sugary foods are destroying our nation's health. If we ate more whole foods, fruits and vegetables, beans and leafy greens it would be an entirely different picture.
Not once does this article mention FAT. Too much fat makes it harder for insulin to be effective.
http://www.pcrm.org/search/?cid=129Dr. Neal Barnard wrote a book on reversing type 2 diabetes
http://www.amazon.com/gp/product/1594868107
My father was able to get off all of his diabetes medications including cholesterol and high blood pressure at the age of 74 by following a plant based diet.
We should start making our "Special foods" more healthy. Good food can be just as yummy if not more delicious when prepared correctly.
I am diabetic, and carbs has to be first on the beware list for a diabetic. Carbs is the main factor in how high blood glucose (BG) levels will get in an individual. You are correct, though, the more natural carbs (fruits and vegetables) are less of a problem than the processed and sugary carbs. For some us even a piece of fruit will send our BG levels too high. So, the reality of how even the more natural carbs effect a diabetic should not sicken you. It is just a fact of life for some of us.
I was on 4 meds (including insulin) 2yrs ago to control my diabetes while eating carbs (6.0 A1C reading). Now I am doing a low carb diet with no meds at all and am controlling my diabetes even better than before (5.4 A1C). Plus, I have lost 160lbs since I started low carb. Yes, my diet is high in fats and proteins, but I still eat a lot of the low carb veggies (broccoli, cauliflower, asparagus, etc.). Most fruits are off the table for me now, until I get to my goal weight. Just too many carbs in them, plus my body can't handle them right now at this weight (gives too high of BG level).
I am type I diabetic. Still waiting for somebody to write for type I diabetes, but nobody does. Should I start?
My husband found out last December that he was Type 1. He watches his carbs and stays active thru work. When eating appetizers at a party he uses cucumbers for his crackers. I am always prepared with my own bag just in case they are not offered. He still enjoys everything but in a healthier carb free manor. Good luck to all - little changes can make the biggest difference for a healthier you!!!!
Original Post by: irinakaI am type I diabetic. Still waiting for somebody to write for type I diabetes, but nobody does. Should I start?
Yep, me too. Writer's either ignore Type I's or lump us in with the Type II's. Either it's through ignorance or the simple fact that only 10% of all diabetics are Type I, so we are rare.
Regarding the article, Does anyone else notice that the advice in the article is what anyone who is trying to lose weight or stay healthy should be doing? I hear this stuff all the time and I think its funny.
Every year my residential building has a "Holiday Dessert Party." This party consists of (almost needless to say) desserts ad candy, coffee and tea. Needless to say, as a diabetic I have decided not to have any part of this. I just say "No," and find something else to do to celebrate that night. Its just not worth getting sick over.
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If you can these are good doctors that follow Paleo. Don't know what paleo is or why its a good idea. Read the following posts/books. Or e-mail one of the doctors on the list or Jack Kruse.
http://jackkruse.com/category/leptin/page/3/
Read all about Leptin starting with the least recent date. Read Robb Wolf's book the Paleo Solution check out Wheat Belly by Dr. William Davis. Try the Leptin reset described in the Leptin posts on Jack Kruse site.
Very interesting discussion related to type 1 diabetes and Paleo.
Being mindful and eating healthfully on a consistent basis is essential to addressing diabetes. For many years I was very overweight and had been a type 2 diabetic. I went from oral medications, to multiple injections, to an insulin pump, over 15 years - always fretful and hoping for a miracle cure.
Thankfully, one day several years ago I had a moment of clarity where I realized that I was "sick and tired of being sick and tired", and that although I didn't always feel it, each day was an opportunity to make better choices.
Over the next two years I changed my eating habits entirely, became more physically active, and lost over 120 lbs. In the process my diabetes evaporated, and for the last two years I have maintained my lighter weight, and have wonderful "normal" health - I appreciate every new day feeling good.
It all starts with deciding that each day is a new opportunity to be better to ourselves - and make the most health affirming choices for our happiness.
Be well,
Beth
Original Post by: jojoward42My husband found out last December that he was Type 1. He watches his carbs and stays active thru work. When eating appetizers at a party he uses cucumbers for his crackers. I am always prepared with my own bag just in case they are not offered. He still enjoys everything but in a healthier carb free manor. Good luck to all - little changes can make the biggest difference for a healthier you!!!!
Jojoward42 you SHOULD be the first! You would be the perfect person since you have a personal interest in Type 1. Go for it!!
gcousins, I like you post. Well said. In July, the doctor told me that I was, in essence, prediabetic. Fasting BG was 119. Needless to say, I got scared and started researching what to do. I went to a low carb, high protein type diet and have not looked back, with 47.2 lbs gone as of this morning. I look forward to getting my blood work retested at the beginning on next year.
In regards to fats & carbs, here is an interesting article to read from experience life magazine, which is with Lifetime Fitness health clubs.
http://experiencelife.com/issues/june-2011/healthy-eating/a- big-fat-mistake.php
revkeitha, thanks for the link. I love seeing the truth about fats and carbs come out under a healthy eating category. It just validates what I have been saying on these boards this past year.
Good for you and your weight loss efforts with low carb. It does work if you can do it. Everyone I know who has tried and was capable to remove the carbs have lost weight.
Me too. Hi family, Niniva, Thanks to the diagnosis I decided you go Vegan and that was in 2007. I went from 162-165 lbs. down to 113 and rested there for 3 years, this past year I have be able to slowly gain a little weight, but still must stick with my lifestyle. I am now 119 and seem to be holding, but keep checking with the scale at the pharmacy:) Keep up the good work, it seems so great to be able to read about my family and the progress they are making and to check in now and then with updates. Thank you again for a great day:) aea
Dear Irinaka, Yes, you should start writing about the problems, and the solutions you have found for yourself. These things may help others, but be sure you do let everyone know you are Type 1 diabetes and what that means. It is very important as we can easily have misunderstandings that can be life threatening if used by all. Thank you so very much for anything you can share:) aea
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My father has Type II Diabetes, and my mom helps him enjoy holiday food more by baking with sugar free substitutes when possible. This includes artificially sweetened chocolate and Splenda in place of milk chocolate and sugar. She also keeps diet-friendly treats on hand for him. Fortunately he is not yet insulin dependent, and he is monitored weekly by his doctor. If he does allow himself an indulgence, it's in moderation and he makes up for it with better balance the rest of the week for example.
Finding a few hours a week to hit the gym also helps him manage both holiday stress and keep his weight healthy. Even if he's not feeling up to vigorous exercise, he'll at least try a walk.