Diabetes during the holidays
Kimberly Young/University of Idaho | Hagadone News Network | UPDATED 10 years, 1 month AGO
Holidays are filled with joyous gatherings, traditions, and many delicious treats. The holidays may also be one of the most stressful times of the year. Stresses can include traveling, preparing for a large gathering, shopping, decorating, and cooking. Busy schedules can lead to physical inactivity. Diabetes is a challenging disease that requires careful planning to manage one's health. This can be especially challenging during the holidays.
The traditions of meals and festivities do not have to be abandoned when you have diabetes. Instead, face the holidays head-on with a plan. Planning is the key to successfully manage your health during the holidays. Here are some tips that will help reduce holiday stress.
* Develop a schedule. Will you be traveling this holiday season? Do you have a lot of parties to attend? Talk to your health care provider or certified diabetes educator regarding adjustments to your medication or insulin due to the timing of meals or travel. Check your blood sugar often because of schedule changes.
* Schedule 30 to 60 minutes of physical activity almost daily. Exercise is a great way to reduce stress. When shopping, park your car farthest away from the entrance and walk. Take stairs instead of the elevator when possible. Power walk while shopping. Enjoy seasonal activities with your family: build a snowman, try snow shoeing, or go skiing.
* Create menus ahead of time. You don't have to give up your favorite traditional foods during the holidays. However, there are ways to modify recipes and don't forget proper portion sizes. A great tool to use is the Idaho Plate Method (www.platemethod.com), which gives a visual for how to spread out carbohydrate-containing foods throughout the day to help control blood sugar levels. Ways to modify recipes include using sugar substitutes, replacing high fat ingredients for low- or non-fat options, and increasing spices such as cinnamon and nutmeg and reducing sugar. When attending a party, offer to bring a dish that is diabetes friendly (see recipe), have a healthy snack before going so you aren't too hungry, and fill your plate with the Plate Method in mind. Always carry healthy snacks with you while shopping and traveling and stay hydrated!
Focus on loved ones this holiday season and don't let diabetes spoil your festivities. Planning ahead will ensure happy and healthy holidays.
Mini chocolate tarts
Source: www.diabetes.org (American Diabetes Association)
Serves 24
Ingredients
1.4 ounces sugar-free, fat-free chocolate pudding mix
1 cup skim milk
4 ounces light whipped topping, thawed
24 puff pastry cups
48 mini-chocolate chips
Instructions
1. Preheat the oven to 400 degrees. Bake the puff pastry cups according to package directions.
2. In a large bowl, whisk together the pudding mix and skim milk. Put in the refrigerator for 5 minutes.
3. Fold the whipped topping into the pudding mixture.
4. Spoon or pipe 1 teaspoon chocolate pudding mixture into each puff pastry cup.
5. Top each tart with 2 mini chocolate chips
See more at: http://www.diabetes.org/mfa-recipes/recipes/2014-11-12-mini-chocolate-tarts.html#sthash.wHHdzovm.dpuf
Additional resources: www.diabetes.org and www.diabeteseducator.org.
Kimberly Young, MS, RDN, LD, is a Registered Dietitian at Panhandle Health District and a graduate of the University of Idaho Dietetic program.
ARTICLES BY KIMBERLY YOUNG/UNIVERSITY OF IDAHO
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