Type 2 Diabetes care during the Holiday party season
It is officially the holiday party season. Hooray! Fun gifts, goofy sweaters, flirting at office functions, and all of the revelry that the human system can endure. That’s good stuff.
However, for us dieters and others who have to watch what we scarf down, it is a season of trouble and heart ache. I can’t drink eggnog with mad abandon, no cakes and cookies to go at every client office I visit, and just say no to the bottles of hooch as gifts. Heck I don’t even drink. I guess I just look like a gal who can tie one on?
Good day melissaweblog.com fans. Today let’s chat briefly about how to get through the holiday party season and not gain weight or blow up our blood sugar. Around these events, my A1c trembles each time I smell peach cobblers and see sweet tea and cookies. ( Milk and cookies are for the kiddies, us grown folks drink sweet tea with a little kick in it, but no kicks for me!)
Ways to avoid trouble in the holiday season ( or any season for that matter)
- Learn to say no, firmly. You don’t owe folks an explanation. If my Aunt offers me an extra plate or gets insulted because I will not eat her *fill in the blank* goodies, that is her issue not mine. I notice she eats like a bird. She is 93. I believe she still has a life insurance policy on me from childhood. I smell conspiracy! I prefer to do as she does and not as she says. No Auntie, a big piece of chocolate fudge cake with homemade ice cream “will” hurt me.
- Keep a food journal. Don’t lie to yourself. Put every blinking morsel down. So if you lose or gain or break even, you will know why. I used to keep a journal online and in a little book. Online had the general stuff, whereas that little book had the true skinny. Keep detailed info and update every night. Take it with you and just jot down what you do. A cookie here, a eggnog sip there, at the end of the day, it all adds up. If you were naughty maybe you need to walk 30 minutes before hopping on the bus to work.
- Exercise after your major meal. Just a nice walk. Eat early enough so you have time to burn off the carbs and calories. If you get home late from work, make lunch your big meal and walk some on the way home. My grandpa used to take his evening “constitutional”. I used to think that was funny but now, I kind of see the point.
- Check your blood sugar before and after meals, it shouldn’t go up more than 50mg/dl. If higher, time to blow some of that sugar off with exercise. Do a standing march in front of the tv while watching your favorite show. Put your exercise bike in front of tv so you can see your favorite program while doing good for your body. ( Oh you are too tired? Bad day at work? Suck it up and get on the bike, the exercise will release the day’s stress and help you sleep. ) Don’t forget to drink plenty of water as well.
- Have a favorite foods list. Keep the nutritional values of your favorite foods handy in your food diary. I am thinking maybe calories, protein, carbs, fiber, salt, and fat content. I know what’s in my top 10 meals and top ten goodies. If you party hearty during the holidays, have a cocktail list. You just have to have the peppermint cosmo at the club? Ok. So salad and chic peas for supper.
- Your doctor is your friend! Diabetes can cause problems with the nerves, affecting the legs and arms and extremities. It can also cause blindness, kidney problems, weak blood vessels and cause issues with the heart and brain. It is to be taken seriously. Try to see your doctor 3-4 times annually. More if necessary.
- Follow my ¾ rule. Look at your dinner plate. ¾ of that plate should be non starchy veggies and fruit. My thanks giving plate? ½ greens and cabbage, small spoon of cranberry sauce, small spoon of dressing, ¼ beans, and ¼ of ham with low salt… and a little turkey. Geesh sis can cook! If you let people know you have a healthy LIFESTYLE – not diet, lifestyle, this is a forever thing, like being a vegetarian or gluten free. They will make sure there is something appropriate for you to eat. If not fill up on salad and lean meat. It is not written that you have to eat stuff presented before you. Drink a big cup of water before doing anything else. Thirst will make you think you are hungry. It will also get you in trouble with the cocktails. Drink a bottled water or two and then you can sip the one cocktail you made room for.
- Eat 3-4 small meals a day. Easier to burn off and pay attention to nutritional content. Breakfast can be half a grapefruit and a yogurt and slice of whole wheat toast. Get some high bran cereal and almond milk that is unsweetened. What is quicker than a cup of spec. K and almond milk? Well if you are really rushed keep apples cleaned and ready to go next to some low calorie, high protein and fiber breakfast bars. My favorites are usually aldi store brand but there are some other good ones. Just check the nutritional content. Some are no better than a snickers bar.
- Meditate for 15 minutes. Do it on your lunch break or come to work 20 minutes early. Do it while soaking in the tub in a upright position ( not laying down please, you may slip into the water) It will distress you and relax you. Get some stretches in after work as well. Just few quickies before you head to the subway or to sit down for a long drive home.
- You are not on a diet. A diet consists of whatever you eat. This is a lifestyle. Eating healthy, making better food and lifestyle choices, and paying attention to your body are your top priorities. I know, I understand there are spouses, kids, work, entanglements, and stressors out there. I fall of the health wagon sometimes too. No one is perfect. However, sometimes you have to think about yourself first. Mom, dad, grandpa, granny etc. – have to be healthy to work, take care of others, and be happy.
Your health is worth the effort!
How do you handle the temptations of the holiday food season? Let me know!
I am at MsMelissa@melissaweblog.com
Love and light,
Currently, my sponsor, GlobalMusic4 Life Inc., is having a crowdfunding campaign on Fundly.com. Our goal is to reach 1 million dollars. That is a huge goal. We are feeling quite big! However our job is big. The goal is to pay off expenses and put give away 200,000 copies of Dr. Kiki Hurt’s book: Save Your Own Life: Mini Medical School. How the body works; When to seek medical attention. GlobalMusic4 Life is a 501(3)c non profit so donations are tax deductible. Dawn M. Joseph co-authored the book and put in great pictures and tables with an easy to read layout. We are currently selling it on Amazon, itunes, and google play as well as the GlobalMusic4 Life website. Sells are not brisk, it’s not a book about freaky sex like 50 shades, or about a fantasy world like Harry Potter (both great books, I loved HP, JKR is my hero) but it is a great book.
“Save Your Own Life” contains basic information you should know about the human body, hospitals, medical specialties, and more. In the back there are tables where you can type in important medical data. You have space to type in current and past doctors, surgeries, allergies, cardiac device information, and much more. The book is listed as 24.99 on Amazon and googleplay ( to cover the money they charge to sell them) and 8.99 on itunes and www.globalmusic4life.com The proceeds will benefit GlobalMusic4 Life Inc. The softbacks will be available soon. However for instant gratification, the .pdf, iBook, and android app version are available for immediate download. I did this and just printed out the tables and wrote the info on them. That way any new doctor or health care practitioner has instant access to my information. I also typed in information on my ipad and android tablets ( You know I love tech)
See the links below. I even have a video with me showing the publisher’s copy of the book. Check out the links and if you have questions, contact me at MelissaMitchell@globalmusic4life.com
Love and Light,
My fundly: https://fundly.com/melissaweblog-new-book#
GlobalMusic4 Life crowdfunding fund raiser
Me showing Save Your Own Life.. on Youtube
For the pdf to your pc: (cheapest cost, buy it here and just donate the extra for a tax deduction)
For Amazon ( Android)
For Google Play (Android)
For itunes ( iBook)
Want to just donate? Paypal = GlobalMusic1@aol.com
Or for my fundraiser: Funwoman1@aol.com