Holidays and Diabetics

Below are some tips, that are not only good for diabetics, but for all of us. I hope they will help make your holidays healthier.

Holiday Help for Diabetics

1. Prepare a dish for the party - consider bringing your own festive, seasonal dish for everyone to enjoy. This will not only allow you to have a dish you know is within your diet but it also allows others to see just easily foods can be converted and still be delicious.

2. Drink in moderation. 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 sugar), a condition that can cause confusion, dizziness, or even loss of consciousness. (These are also symptoms of drinking too much.)

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 (nerve damage) and high triglycerides (fats that circulate in the blood), 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.

3. Stress less. For some, the frenzy of the holidays causes stress. And stress, while harmful for healthy people, is particularly detrimental for those with diabetes. Hormones released in response to stress may inhibit the body's ability to produce insulin, which, in turn, causes blood-sugar levels to soar. Manage your anxiety by carving out time for a relaxing activity — something as simple as flipping through a magazine or taking a walk may be enough — and prioritizing your "to do" list so you don't take on too much at once.

4. 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 interval training or core exercises most days of the week — is especially important if you have diabetes. If you're really pressed for time, make several short bouts of activity the goal.

5. Monitor your condition. Making healthy eating decisions is important for weight loss and maintenance, but as a diabetic it's especially important to make other healthy choices to maintain your blood-sugar levels. As always, be sure to monitor your blood sugar — especially before and after a big holiday meal — to ensure it's in the optimal range.

Veggie Stir-Fry and Diabetics

For a more exotic lunch, go for a bowl of vegetable stir-fry and brown rice. Avoid the fast-food version, which can be high in fat and sodium, and make it yourself by sautéing the vegetables with a healthy cooking spray and soy sauce. Prepare it the night before for dinner, making enough to bring leftovers for lunch.

Pizza and Diabetics

Pizza can be a good choice &mash; in moderation. Choose a thin-crust variety, ask for light cheese, and include vegetables as the topping instead of fatty meats like pepperoni.

Pasta and Diabetics

As long as you choose whole-grain pasta, you can eat all types of noodles, such as penne, angel hair, or spaghetti. Top it with a healthy tomato sauce, then add chicken, shrimp, or turkey meatballs and a variety of vegetables. Add a crisp salad and you have a healthy and filling lunch.

Hearty Soups and Diabetics

Soup can be a good option for lunch, with many healthy choices to consider. Chicken noodle, chicken and rice, and tomato (made without cream) are all good soup choices. Others include butternut squash, gazpacho and other chunky vegetable varieties, miso, and pasta and bean soups. Avoid cream-based soups and chowders. Remember, soup freezes well. You can make a large batch and freeze it in individual containers; with a microwave you have a nearly instant lunch.

Sandwiches and Diabetics

As with salads, there are many ways to spice up a sandwich. Start with whole-grain bread or a whole-wheat tortilla. Add lean meat, such as turkey, ham, or grilled chicken; layer on your choice of veggies; add mustard, low-fat mayo, or hummus to the mix — and you have a filling and tasty lunch. Stay away from greasy chips, French fries, and other fattening sides. Instead choose fruit, a few pretzels, or carrot and celery sticks to complement your meal.

Salads and Diabetics

Salads

Salad should be a part of your lunch menu if you have diabetes. You can create a different salad every day of the week by varying your toppings. Try grilled chicken, shrimp, or fish, but avoid heaping on a lot of fattening ingredients, such as bacon bits and heavy cheeses.

Salads with lots of raw vegetables are best, including carrots, cucumbers, radishes, celery, and spinach. Sprinkle nuts or seeds on top, add a few dried cranberries, and garnish with some avocado chunks to give it zip. Always choose low-fat or fat-free salad dressings or, for a change, flavored vinegars.