Presentation on theme: "Grazia Aleppo, MD, FACE, FACP Associate Professor of Medicine"— Presentation transcript:
1Grazia Aleppo, MD, FACE, FACP Associate Professor of Medicine Diabetes And The Holidays: Practical Tips To Help Managing Your Diabetes And Keep Healthy!Grazia Aleppo, MD, FACE, FACPAssociate Professor of Medicine
2It’s the most wonderful time of the year…. …BUT, holidays can be also be the most stressful!'Tis the season for shopping, decorating, parties, and cooking.Tempting treats are everywhere…
3Exercise plans are put on the back burner... For anyone, these are the ingredients for diet disasterFor some, another problem is added to the mix: Diabetes
5DiabetesIs a disease that results in high levels of sugar (glucose) in the bloodDiabetes type 1, usually in children, almost total lack of insulin productionDiabetes type 2, usually in adults, both insulin resistance and decreased levels of insulin
6Holidays= especially tricky time of year to manage health with diabetes Even though you can take a holiday, diabetes never does! With some careful planning and smart choices, anyone can have holidays that are both happy and healthy!
8Planning Ahead Look at your schedules! Are you going out of town with your family?Having visitors stay with you?Do your plans usually include a lot of parties and food-oriented events?Are your holidays more active?Is the most important thing about managing diabetes during the holiday
9Tips To Get A Good StartJust like everything else with diabetes, you have to take a few extra stepsPut yourself at the top of your listBe aware of challenging environments, i.e. travel, parties, big meals, snack foods at the office and drinking
10Make a “Healthy Eating Contract” Focus on friends and family instead of foodThe holidays are a time to slow down and catch up with your loved onesMonitor your blood glucose leveland don't skip mealsBe positive. YOU control your diabetes; it doesn't control you
12ExerciseStay active, follow a regular exercise routine to help regulate metabolismTry 10- or 15- minute brisk walks at intervals throughout the day;they all add upStart a game of pick-upfootball or play other gamesin the yardThe holidays are busy, but plan time into each day for exercise and don’t break your routine. Make the holidays an active time!
13Go for a walk with your loved ones after eating a holiday dinner Offer to help clean up after a meal instead of sitting in front of leftover food or the TV!This will help you avoid snacking and get youmoving around
14Few More Tips On Exercise WalkPark your car at the far end of the lotPower walk while shopping the mallTake a twilight stroll around your neighborhood to admire the holiday lightsTry a seasonal activitySnow shoeSkiBuild a snowman
15Planning A Meal with Diabetes During The Holidays
16Menus Do you have traditional dishes that you make every year? You may need to fine-tune the menu a bit because of diabetes, but not totallyThere are some ways for making your traditional holiday foods a bit healthier
17Revising RecipesSteam the green beans instead of sautéing them in butterLower the amount of fat, sugar, and carbohydrate in your favorite foods while keeping taste and textureReplace sugar (up to half)in dessert recipes with a sugar substituteIncrease the use of cinnamon, nutmeg, vanilla, and other sweet-tasting spices and flavorings; use applesauce or baby-food prunes when making chocolate brownies, cakes, or cookies
19Are You Hosting A Dinner? Make sure the menu includes fruits, vegetables and lean meatsBaking, broiling and barbequing are good methods for cooking meats such as turkeyAvoid frying oradding extra fatduring cooking
20Avoid sampling the foods while cooking more than necessary Calories may add up with “just tasting”…Clear the table and put unused food away to help guests avoid grazing
21Family Members With Diabetes Extra treats and late meals that can alter blood sugar levels of your loved ones with DiabetesAsk your guest with diabetes if he/she must eat within a certain window of timeIf so, plan on serving food at that time, and let the rest of the celebration fall around the meal
23Find out if there are foods that must be avoided Find out if there are foods that must be avoided. Add alternate choice without removing a favorite dish from the menuOffer your guest a private spot to test blood sugar or to inject insulinFind out what your guest uses to treat a low blood sugar (juice or fruit), stock some, just in caseStick to the planned timetable. If your meal is later than anticipated, tell your guest, so insulin adjustments can be made or provide a snack to keep blood sugar steady
25You Are Invited To A Holiday Meal Eat breakfast or snacks earlier in the day“Saving carbs” for the big feast later on does not work!Do not skip meals, blood sugar mar be more unstableEat before you eat. If you arrive hungry, you will be more likely to overeat!Eat a small meal or snackbefore you leave home
26Bring what you like. Don't worry about what will be served Consider a vegetable-based dish that contains little or no carbohydrateStudy ALL of the food options, and think (!) what you are going to have before you put anything on your plateDecide which foods are worth eating and which can be ignoredOffer to bring your favorite diabetes-friendly dish. If you count carbs, check your recipe’s nutrition facts so you know how big a serving is and how many carbs it has.and definitely avoid eating them straight from the bag. Put some on a small plate and don’t load them down with creamy mayo-based dips.
27If the meal is at your usual meal time, try to eat the same amount of carbohydrate you normally would for a mealLimit the number of servings of starchy foods on your plate, choose one item or take a few spoonfuls or bites of eachChoose vegetables first. Broccoli, baby carrots, cauliflower and tomatoes are good choices. Go easy on the dip or skip it!Avoid vegetables in creams, gravies and butter
28If you taste something that you don’t enjoy, leave it on your plate—don’t finish it! Eat chips and crackers in moderationTake small portions of holiday treats, eat slowly, and savor the taste and texture
30Focus On The Fun, Not The Feast Eat slowly, and enjoy the foods that you may only have once a yearMake sure your portions are reasonable and resist going back for second helpings!Focus on socializing instead of eating, enjoying the entertainment than worrying about what’s on your plateAfter your meal, take a walk with family and friends
31Alcohol And Diabetes: How To Accomplish “Healthy Drinking”
32What Do I Drink With My Meal? Sip a large glass of water or mineral water, it keeps you hydrated and is a better option than alcoholStick to calorie-free drinks such as water, tea, seltzer, or diet sodas instead of punch or mixed drinksDrink in moderation!If you drink alcohol, eat something beforehand to prevent low blood glucose levels later Holiday drinks can add a significant amount of calories to your holiday intake
33What Is Allowed:Women should drink no more than one alcoholic beverage a day and men should drink no more than twoA DRINK IS:12 fluid ounces (fl oz) of beer5 fl oz of wine1½ fl oz of 80-proof distilled spirits1 fl oz of 100-proof distilled spirits
34Fitting in Sweets Dessert, one of the most tempting part of the holidays…Decide ahead of time what/how much you will eat and how you will handle social pressure ("No thank you, I'm too full.")Most sweets have a lot of carbohydrate in a small portion, so keep portion sizes small
35Substitute small portions of these sweets for other carbohydrate already in your meal plan Share one portion of dessert with someone else, and scrape off whipped-cream topping or extra frostingVolunteer to bring your favorite dessert to social functions. Some ideas are plain cookies, baked apples, or sugar-free puddings
36Oops, I ate too much….Don’t beat yourself up! Make a plan to get back on trackStop eating for the night, focus on the people around youThe next day, exercise, monitor your BG, and get back on track with your usual eating habits!
38The holidays can be a very busy and stressful time of year With stress, blood glucose may increaseTry to simplify this holiday seasonAvoid taking on extra duties or extra cooking for holiday eventsFocus on spending time with people! (think less about food and gifts…)
39How To Beat Stress During The Holidays Plan your gift-giving list and shop before Thanksgiving to beat the crowdsSave time! Shop online or from catalogsDon't always cook from scratchSay no! You don't have to accept every holiday invitationFind some quiet time for yourself every dayListen to favorite carols,have some hot teaor just sit and watch the snowfall
40Stay organized and do things ahead of time Plan diabetes-friendly meals in advanceMake a plan so you know how to deal with the pressure of indulging in holiday food.Exercise! It helps stressAND blood glucose
42Tips for Travelers Diabetes travels with you! Get your diabetes scripts refilled before you goGet an influenza vaccination before travelingTake enough medicines and supplies for the entire trip; better yet, take extras!
43Always wear medical identification, i.e. a bracelet Monitor blood sugars regularlyRemember your basic rules of foot care:Don't wear new shoes on vacation since you may get blistersNever go barefootCheck your feet daily and take care of any cuts or blisters immediately
45Air Travel Carry all medicines and equipment with you on the plane! Tell the flight attendant or someone you travel with that you have diabetesDrink plenty of non-alcoholic, caffeine-free beverages throughout the flightBecause of increased security at airports, get a Diabetes travel letter from your doctorBring the original containers, as they usually have a label and pharmacy instructionsGet up and move around every one to two hours to increase comfort and reduce risk for blood clots. Suitcases stored in cargo holds may get very hot or cold
46Smart Checklist For The Diabetic Traveler Prescription medicines (insulin, pills) for diabetes and other medical conditionsPack twice amount of supplies in case of travel delays in carry-onKeep your insulin cool with insulated bag with refrigerated gel packsBring two blood glucose monitoring devices with extra batteriesPack syringes, lancets, and test stripsHealth insurance card and emergency phone numbers, including your doctor's name and phone numberGlucagon emergency kit in case of hypoglycemiaMed- alert bracelet or Diabetes identificationFast acting sugar such as glucose tablets/gel or candyComplex carbohydrates (crackers, granola bar, trail mix) in case meals are delayedKeep time zone changes in mindFor insulin pump users: pump supplies, extra batteries, insulin and syringes in case of pump failureIf you're flying and do not want to walk through the metal detector with your insulin pump, tell a security officer that you are wearing an insulin pump and ask them to visually inspect the pump and do a full-body pat-down