Christmas day is fast approaching, and for a many people, not only us diabetics, the thought of food over the holidays can be very daunting.  We must be extra disciplined in managing our blood sugar levels and at the same time, we don’t want to miss out on the “sweetness” of Christmas!  Christmas day and Boxing Day are the two days that are most challenging for me.  Christmas Day because everything smells so great, just from the oven, and Boxing Day because we get to celebrate all over again with the leftovers!  And on top of it all, staying on track is not so easy when you have the added pressure from friends and family (who don’t understand your situation), who continue to gift you gifts of chocolates and biscuits, and tempt you with delicious offerings!

So, what can you do to stay on track?  Here are a couple of pointers to help you better manage your blood sugar levels over the holidays: –

REMEMBER YOUR WHY!?

Remember that you have a chronic disease that not everyone understands.  Remember how hard you have worked to manage your blood sugar over the year.  Remember that your disease is managed, for the very better part, by the choice of food you put in your mouth

TEST OFTEN

If you find yourself in a different situation than you have been for the year, then test more often than usual, and be disciplined in making the right food choice if you notice that you blood sugars are higher than normal.  Remember to not eat or drink anything until those levels come down below 8.0 mmol.  You can do this!  Don’t be discouraged.

SUPPORT

Remember your Support Groups if you have one.  Otherwise enlist the help of someone who you can check in with daily – like “back-a-buddy.  If you find yourself being tempted uncontrollably, check in with your Support Group or “buddy” – don’t be afraid to reach out.  We are in all in the same boat.  Some of us are stronger than others and can offer some valuable support.

EXERCISE

It will cost you nothing to walk every day.  Exercise if crucial for diabetics, because if helps with the uptake of insulin to open the muscle cells to use glucose for energy.  Exercise, specifically weight baring exercises helps in a very similar way to what Metformin does in the body.  So, wake up every morning and take a walk.  And especially after a big meal, like Christmas Day lunch, take a 30-minute walk.

DRINK LOTS OF WATER

Increase your water intake over the holidays.  Not only are the days hotter than usual, so its important to keep hydrated, but starting your day with a glass of warm lemon water has tremendous benefits, and having a glass of water before you eat, can help in curbing your hunger.  And also remember, if you’re Type2 and only take Metformin to treat your diabetes, you can only drink water to bring down high blood sugar.

INCREASE FIBRE

Fibre is essential in your diet.   Fibre, particularly soluble fibre helps slow the absorption of sugar and help improve blood sugar levels.  Increase your vegetables high in fibre (like broccoli, Chia seeds, berries, cabbage, kale, to name a new).   Eat a bowl of green salad before your main meal and wait 10-15 minutes before eating the protein and fats.  The fibre in the salads will help prepare the gut for the warm meal and slows down the absorption of carbs/sugar in the meal.  It’s even ok to have a glass of Psyllium Husk before your meal.

ON CHRISTMAS DAY

If you are having Christmas Lunch, I would recommend skipping breakfast.   If it’s dinner, then have a light, late breakfast, and skip lunch.

1. Check your blood sugar first thing in the morning and go for a walk. 
2. Fill up on herbal teas, or a cup of coffee, and drink lots of water throughout the morning.   
3. The best way to enjoy lunch (or dinner) is to make sure you have a stable blood sugar reading throughout the day.  That way, you can enjoy a roast potato, or a slice of Christmas Cake.   
4. The key is portion control.  Just because you don’t have all these tempting delights throughout the year, does not mean to go wild on one day of the year.   Don’t have the whole potato!  Have a quarter piece!  You are still going to enjoy it!  Don’t have the whole slice of cake!  Have just a slither. 
5. Eat a green salad 10 minutes before the main meal.
6. Fill your plate with mainly chicken/turkey and vegetables! The more fibre you eat the better for you, anyway.
7. Wait at least an hour after lunch before you have the dessert (you may feel that you don’t even want it!).
8. Go for a walk after lunch/ dinner.

Remember the holidays is a time for love, laughter and fun.  While its important that you are responsible for your body, its also important that you de-stress and enjoy yourself.  Don’t go overboard with the treats and sweets, but also don’t go overboard with keeping yourself in check at all times.

Happy Holidays and be good over the holidays!

MERRY CHRISTMAS!