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Holiday
Help for Diabetics
by South Beach Diet
For people with diabetes, eating right over the
holidays can be
challenging. So with Christmas, Hanukkah, and New Year's right around
the corner, if you're diabetic, it's especially important to think
ahead about how you'll handle holiday celebrations. At this time of
year (with so much temptation), it's important to make healthy choices
to maintain your blood sugar levels — and keep cravings in check. As
always, if you're a diabetic, be sure to monitor your blood sugar with
a blood-glucose monitor — especially before and after a holiday feast —
to ensure it's in the optimal range.
These tips will help keep you on track this
season:
- Celebrate the Holidays on the Beach!
Following the healthy
eating principles of The South Beach Diet™ whenever possible is the
best way to avoid blood sugar spikes. If your family's traditional meal
doesn't include South Beach Diet™-friendly fare, consider bringing your
own festive, seasonal dish for everyone to enjoy. Whip up one of your
personal favorite South Beach Diet-friendly foods for your host; one
great option is whipped sweet potatoes (a tasty side dish!). Because
The South Beach Diet™ emphasizes fresh foods made with wholesome
ingredients (like high-fiber veggies, lean meats, and whole-grains), it
isn't hard to find or create delicious recipes.
- Look Out for Liquor. Alcohol and
diabetes can be a
dangerous mix if you aren't careful. Drinking on an empty stomach,
directly after administering insulin, or shortly after taking
glucose-lowering medications can lead to hypoglycemia (low blood
sugars), a condition that can cause confusion, dizziness, or even loss
of consciousness. Be vigilant about only drinking with food to slow the
absorption of alcohol, and be sure not to exceed the American Diabetes
Association's recommended amounts of alcohol: one drink a day for women
and two a day for men. Also, people with complications stemming from
diabetes, such as neuropathy and hypertriglyceridemia, should speak
with their doctor about whether they should abstain from alcohol
altogether. Finally, if you're taking medications to control diabetes,
check with your doctor or pharmacist about whether the two can be
safely mixed.
As always, keep The South Beach Diet™ alcohol guidelines in mind: Avoid
alcohol if you're in Phase 1; otherwise stick with wine, vodka, gin,
whisky, scotch, bourbon, tequila, rum, or extra-dry or brut champagne.
Also, be sure to use sugar-free mixers, like club or diet soda.
- Stress Less. For some, the frenzy of the
holidays causes
stress. And stress, while damaging for healthy people, is particularly
destructive for those with diabetes whose internal stress mechanisms
don't work properly. Specifically, hormones released in response to
stress block the body from producing insulin, which in turn causes
blood sugars to soar. Manage your anxiety by carving out time for a
relaxing activity (something as simple as flipping through a magazine
may be enough) and prioritizing your "to do" list so you don't take on
too much at once.
- Get Enough Exercise.The time constraints
of the
holidays can make squeezing in a workout a challenge. Still, getting
regular and consistent exercise — a minimum of 20 minutes of cardio
most days of the week, plus resistance training and stretching — is
especially important if you have diabetes. Be creative about fitting in
physical activity and think outside the box! For instance, giving your
house a thorough vacuuming can get your heart pumping and qualifies as
exercise. If you're really pressed for time, make several short bouts
of activity the goal. Many people find it easier to think about
squeezing in a 10-minute walk on the way to work and another one at
lunchtime than to tackle 20 minutes of exercise at once — but both
strategies count toward your overall goal.
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