Diabetes and the Holidays Tips you can really celebrate!

Wish List Review Party Tips Exercise Alcohol and Diabetes Recipes

Benefits of Blood Sugar Control Keeping your blood sugar in a healthy range helps you: Control symptoms of diabetes Feel well and ENJOY THE HOLIDAYS Maintain health for the future

Healthy Blood Sugar Levels Before Meals: After Meals (1 ½ to 2 hours after eating): A1c less than 7%

Eat your meals and snacks at regular times If you miss your meals or snacks If you eat too soon after your last meal BreakfastLunchSupperSnack No Lunch Breakfast Snack too EarlyLunchBreakfast low blood sugar high blood sugar

Enjoy the Holidays with all the “Trimmings”

Monitor Blood Glucose Use blood glucose monitoring to see how your body responds to holiday meals and snacks

Nutrition Labeling Nutrition Facts table helps you: Choose healthy foods Compare similar foods Choose foods for specific diets Look for foods with more or less of a specific nutrient

Nutrition Labeling…cont’d Read nutrition labels on holiday food items to determine the amount of carbohydrate you are eating Recipes often include nutrition information Incorporate your favourite holiday recipes into your meal plan

Nutrition Labels Serving Size Total amount of carbohydrate is listed first - includes starch, sugars and fibre. Fibre does not raise blood glucose and should be subtracted: 36g carbohydrate – 6g fibre 30g carbohydrate

Based on the recommendations for Canadians Can be used to determine if a food has a lot or a little of a nutrient Example: DV <5% fat, sodium, cholesterol = LOW DV <10% saturated and trans fats = LOW DV >15% calcium, iron, fibre = HIGH % Daily Value

Recip’EASY! Apricot-Almond Biscotti Nutrition facts/serving: calories: 92 total fat: 2g sodium: 65mg carbohydrate: 18g fibre: 1g protein: 2g Other Recipe Ideas…

Party Time!

Party-Favors Getting Ready During the Day: Stick to your meal plan Remember your food/insulin balance or the recommendations provided to you by your dietitian

Getting Ready…cont’d Before you go Out: Check your blood sugar Determine what snacks you will need for the evening Make sure a friend knows what to do if your blood sugar goes too low

Getting Ready…cont’d What to Bring: A snack (juice, crackers & cheese, fruit) Glucose meter ID or Medic Alert bracelet FUN is what you bring to the PARTY!

At the Party Choose a mix or beverage that is sugar-free Sweet wines, regular mixes and liqueurs have too much sugar for the insulin supply to handle More alcohol and wine wisdom to come…

At the Party…cont’d Sip drinks slowly and enjoy them If you are at the party for a long time have some diet pop between drinks (this will give the alcohol a chance to clear out of your system) Do not drink on an empty stomach Food will help absorb alcohol

At the Party…cont’d Extra Activity-Extra Carbohydrate Planning a night of dancing? Eat extra carbohydrate to make up for the energy lost on the dance floor Watch for Low Blood Sugars Low blood sugar and drunkenness can feel the same Test your sugar to know if you are low

At the Party…cont’d Avoid drinking too much but if you do… Have someone test your blood every 3-4 hours Make sure they know what to do if your blood sugar goes too low If your blood sugar becomes too low you could become unconscious

After the Party Before Going to Bed Check your blood sugar and have a snack Alcohol can cause unexpected changes in your blood sugar A blood sugar reading will tell you exactly what is going on Set your Alarm for the Usual Time…

In the Morning Wake up at usual time Check your blood sugar Take insulin Eat breakfast If you are still tired, go back to bed for a few hours (Sleeping in without this routine could be hazardous)

Don’t forget to look at the pictures of you doing the “Mashed-Potato” on the dance floor!

Don’t take a Holiday from Exercise WEIGH the Benefits! Minimize weight gain Blood sugar control Heart health Increased energy (for all that holiday shopping)

Exercise Ideas Ask a friend at a dinner party to go for a walk after the meal Walk around the mall before you begin your shopping Walk while doing errands Make social events active – catch up with your friends over a walk instead of Christmas cake Aim for 30 minutes of activity, 5 days a week

Alcohol and Diabetes As a general rule, there is no need to avoid alcohol because you have diabetes. Before drinking, consider the following: 1.Is my diabetes under control? 2.Am I free of health problems that alcohol can make worse ? 3.Do I know how to prevent and treat low blood sugar?

What is Moderation? Men: no more than 2 drinks per day Women: no more than 1 drink per day This recommendation is the same for people with diabetes

Alcohol and Low Blood Sugar For people using insulin, low blood sugar can occur up to 14 hours after drinking With type 1 diabetes, there is a risk of low blood sugar in the morning if alcohol is consumed 2-3 hours after previous evening’s meal

Wine Wisdom Eat regular meals before drinking and carbohydrate rich snacks while drinking Always have a treatment for low blood sugar (Glucagon will not work with alcohol) Check your blood sugar before bed and have a snack if needed Wake up at your usual time and take your normal medication/insulin

That’s the “Spirit” Low Carbohydrate Alcohol Dry wine (0) Light or low carb beer Spirits/hard liquor Refer to the Alcohol and Diabetes handout for information about additional types of alcohol

Enjoy the Holidays! Take time to relax with family and friends Test your blood sugar regularly Savor your meals and enjoy a drink Tempt your guests with healthy appetizers and fun ‘mock-tails’

Try some of our favourite holiday recipes!

Resources: newsletter/diabetes-current-archive/diabetes-current-november-2013/healthy- living/7-tips-for-a-diabetes-friendly-holiday-season nutrition/understanding-the-nutrition-label glucose-insulin/managing-your-blood-glucose planning/ newsletter/diabetes-current-archive/diabetes-current-november-2013/healthy- living/7-tips-for-a-diabetes-friendly-holiday-season nutrition/understanding-the-nutrition-label glucose-insulin/managing-your-blood-glucose