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By contactus
November 22, 2011
Category: Uncategorized
Tags: Untagged





So it’s Thanksgiving week, and for all the diabetic folks out there, it seems like having the traditional Thanksgiving holiday at the end of Diabetes Awareness Month is somewhat cruel and unusual punishment. As tempting as it so often is to overindulge in sweets and delicious meals this time of year, there are several things you can do this week (and every day of the year) to protect yourself from the onslaught of food.

  • Since meals on holidays tend to occur at irregular times, it is important to stay on your regular schedule of insulin and other medications. This may mean you need to have a small snack or two throughout the day in order to maintain your blood sugar levels. These snacks should be low fat and low carbohydrate, so go after the raw vegetables and low fat dip rather than pie and rolls for a snack. Find out from the Thanksgiving host when lunch or dinner is planned, and plan your day ahead of time. DO NOT SKIP MEALS on holidays in order to “save up” for the big meal. This can cause severe highs and lows in your blood sugar levels, and is not recommended.
  • Focus on family and friends rather than food. Catch up with someone rather than go back for another snack. The less temptation you have, the more successful you will be in navigating the holidays without “overdoing” it on food.
  • Stay active. Better yet, use the holidays and gathering of family and friends to encourage others to get or stay active with you. Go for a long family walk before or after the big meal. It is easier to exercise when there is another person there to distract you from the exercise itself. Break the “normal traditions” of eating and sitting all day by courageously leading with your own actions! If there is inclement weather, try to find activity indoors. Help with cleaning up the dishes instead of sitting in front of the leftovers. Try to avoid sitting for extended periods of time.
  • Though this task may seem impossible, pick a few of your favorite foods that seem to only come around once or twice a year. Do not feel like you have to sample everything on the table. Make a decision based on your favorites, while excluding something else you may not be head over heels for. If you do feel the need to try everything, try to practice portion control by taking 1-2 bites of dishes rather than heaping servings. Then, slow down and really enjoy those few bites. Take a minute to take in the flavors, while at the same time avoiding the stomachache after eating too many bites of too many dishes. Many traditional Thanksgiving dishes contain high amounts of carbohydrates, so it is very easy to overdo it. If no healthy vegetables are available that you normally eat, offer to bring a dish of your favorite vegetable, whether it is a green salad or steamed vegetables with seasoning, etc. This will help fill you up on good stuff and leave less room for the bad.
  • Finally some good news: enjoy every single bite of a full serving of turkey. White turkey meat without the skin is low in fat, high in protein, and free from carbohydrates (probably the only dish on the Thanksgiving table that can make such claims!). This white turkey meat is also full of zinc, iron, phosphorous, potassium, and B vitamins. Go ahead and take a full serving here, which is 3 ounces, or the size of a deck of cards.
  • Finally, please realize that no one is perfect. If you over-stuff yourself, as is prone to happen this time of year, just make sure you get back on track quickly. Give leftovers away, and get back to your regular diet immediately. The hard work and willingness to eat properly and take care of yourself daily just makes the holiday indulgence taste that much better when it happens. Try to minimize the indulgence, and use any holiday free time from work or school to increase the amount you exercise. Good daily habits regarding diet and exercise are the key to controlling your blood sugar and your overall health.


Remember portion control, enjoy your families and friends this season, and Happy Thanksgiving everyone!