Carson Tahoe HealthWritten by: Taylor Renfroe, MS, RD, LD
Dear Readers:
November is National Diabetes Awareness Month and the beginning of the holiday season!
A common struggle this time of year is balancing nutrition goals with the abundance of food found at holiday gatherings. It can feel overwhelming to stay on track while enjoying food, company, and traditions. Make sure to balance your plate, practice mindfulness, create purposeful movement, and find joy in day-to-day life.
To stay on track for your personal nutrition goal, start with planning ahead. Ask around to see what everyone is bringing to the gathering and plan your plate. You can also use this to decide what to bring to the gathering. Do not forget to eat your usual meals around the holiday meal, for example if it is a dinner party, eat your usual breakfast and lunch to prevent low blood sugar levels and assist in portion control.
With so many dish options to choose from it can be challenging to decide on what to put on your plate. If you’re like me, you will want to try a bit of everything so remember portion control with each option. Savor each choice and take your time as you enjoy your meal. Check in with yourself and only take a second serving if you’re still feeling hungry after completing the meal. Create a balanced plate with protein, carbohydrates, fiber, and fat.
After a nice holiday meal, try taking a short walk before relaxing or playing active games with others to support digestion and better blood sugar response. Any amount of intentional movement for 10-15 minutes could boost your blood sugar control. You could take a walk with the family or walk your dog if you have one, try dancing to music either by yourself or with others, or you could explore the local holiday displays like walking to see the Christmas lights.
Hydration is another important factor to managing blood sugar and it assists in digestion as well. With many festive beverages available, watch out for carbohydrate content of your beverage and opt for a different sweetener from sugar if making your own. Do not forget to drink water as well. Aim to consume six to eight 8-ounce glasses of water or non-caloric beverages throughout the day, or follow the recommendations provided by your healthcare provider.
Amid planning, shopping, cleaning, decorating, cooking, gift buying, and social events your schedule may feel a bit all over the place. Try to give yourself moments of self-care throughout the day If your holiday schedule becomes hectic, set reminders for medications and blood sugar checks to help to maintain your usual routine. Find a way to relax, managing stress is an effective way to lower cortisol which affects your blood sugar levels. This could be a relaxing walk, reading a book, enjoying a hobby, or a fresh hot cup of your favorite cold weather beverage. If you find sleep has been difficult for you during these times try setting up a sleep routine, and aim for 7-9 hours of restful sleep on average.
If you are still feeling overwhelmed with all the special meals and favorite foods, remember each day is a new day and an opportunity to resume your goals for diet and blood sugar control. Remember to be gentle with yourself and embrace what you can control. Try your best to live in the moment. The main thing is to not forget to enjoy the festivities and food!
Consider taking advantage of Carson Tahoe Health’s different programs offered. Such as, our year-long Diabetes Prevention Program, which has shown a 50% reduced risk of developing diabetes. If you are an individual with diabetes we also host a diabetes support group monthly. At the Carson Senior Center every second Wednesday of each month, and at the Dayton Library every third Wednesday of each month from 1:00-2:00 pm for both meetings.
Carson Tahoe Health is hosting their 4th annual Diabetes Health Fair on November 14th from 9:00 am to 12:00 pm. The 14th is also known as World Diabetes Day, in recognition of one of the co-discoverers of insulin, saving millions of lives. Join us on this day to learn more about diabetes! It will feature talks from local endocrinologists and a registered dietitian. There will be a variety of booths, vendors, and fun activities to learn more about how to manage your diabetes well. We hope to see you there!
Please contact the Diabetes Education team at Carson Tahoe Health at [email protected], at 775-445-8607, or visit our website for more information!
