With Thanksgiving, Christmas, Hanukkah, and New Year's coming up in the next few months, it's important to think ahead about how you'll handle holiday meals. And it’s especially important for people with diabetes to keep their blood sugar levels in a healthy range by primarily eating nutritious and delicious foods — like the lean protein, nutrient-dense, fiber-rich fruits vegetables, and whole grains, and good fats (from foods like olive oil, nuts, and omega-3-rich fish) that are staples of the South Beach Diet lifestyle. These healthy tips will help you stay on track this season:
-
Prepare
a dish for the party.
Adhering to the healthy eating principles of the South Beach Diet whenever
possible is the best way to avoid blood sugar spikes. If you think a holiday
gathering you’re attending won’t include South Beach Diet–friendly fare, ask if
you can bring your own festive, seasonal dish for everyone to enjoy. Check out our
The South Beach Diet Parties
& Holidays Cookbook or one of the many other South Beach Diet
cookbooks for ideas.
-
Drink in
moderation. To slow the absorption of alcohol
make sure to drink with a meal, and be sure not to exceed the American Diabetes
Association's recommended amounts of alcohol, which are the same as our South
Beach Diet guidelilnes: One drink a day for women and two a day for men once
you’re on Phase 2. As always, keep the South Beach Diet alcohol guidelines in
mind: Stick with a glass or two of red or white wine or the occasional light
beer and avoid sugary cocktails. And be sure to use sugar-free mixers, like
club soda, seltzer, or diet soda.
-
Medication
and alcohol. Alcohol
and diabetes can be a dangerous mix if you aren't careful. Drinking on an empty
stomach directly after administering insulin or shortly after taking
glucose-lowering medications can lead to hypoglycemia (low-blood sugar), a
condition that can cause confusion, dizziness, or even loss of consciousness.
(These can also be symptoms of drinking too much.)
-
Stress
less. For some, the frenzy of the
holidays causes major stress. And stress, while harmful for healthy people, is
particularly detrimental for those with diabetes. Hormones released in response
to stress may inhibit the body's ability to produce insulin, which, in turn,
causes blood sugar levels to soar. Manage your anxiety by carving out time for
a relaxing activity — something as simple as flipping through a
magazine, listening to music, or taking a walk may be enough — and
prioritizing your "to do" list so you don't take on too much at once.
-
Get
enough exercise. The time
constraints of the holidays can make squeezing in a workout a challenge. Still,
getting consistent exercise — a minimum of 20 minutes of cardio
(ideally interval training) or core-strengthening exercises most days of the
week — is especially important if you have diabetes. If you're really
pressed for time, make several short bouts of activity the goal.
- Monitor your condition. Making healthy eating decisions is important for weight loss and maintenance, but if you have diabetes, it's essential to monitor your blood sugar. This is especially important before and after a big holiday meal — to ensure your blood sugar levels are in the optimal range.
