November 28, 2019
December, Diabetes, and Desserts!
It’s that time of year again…December! The days are getting progressively shorter, darker, and colder. Many of us may start to feel more tired and in search of some sugary “pick-me-ups” to get our energy levels back up.
And not to mention the endless amounts of sweets, cookies, and desserts surrounding us at every corner…from holiday parties, to family gatherings, to potlucks…oh my!
Not surprisingly, December can be a very challenging time of year for many individuals living with prediabetes and type 2 diabetes.
In this month’s blog post, we are going to share some of our top tips and strategies to help you get the most out of the festivities while maintaining good blood sugar control.
Don’t Arrive on an Empty Stomach
The temptation to skip breakfast or lunch leading up to a dinner party to “make room” for the over-indulging later on can be strong! We encourage you to resist this temptation. The hungrier you are, the more you tend to eat! And over-eating can really spike up those blood sugar levels.
Start your day with a breakfast and lunch that are high in fiber and protein. For example, enjoy a vegetable and cheese omelet for breakfast and a tuna salad sandwich on whole grain bread with a side-salad for lunch.
Before filling your plate with all of the delicious desserts, do a scan of the options. Ask yourself: What looks appealing? What haven’t I tried before or eaten in a while?
Choose your top three desserts. In doing so, you can really enjoy a special dessert that you don’t eat on a regular basis.
If the first few bites don’t live up to your expectations, set it aside – there is no need to feel pressured to finish eating it.
Practice Mindful Eating
1. Ditch Distractions – Focus on eating while eating. This can make your food taste even better.
2. Slow Down – Take your time and chew slowly instead of rushing.
3. Eat with others – Catch up with a friend or family member.
4. Listen – Stop and listen to your body. Ask yourself: Am I hungry? How hungry am I? Does this dessert satisfy my craving?
5. Practice Self-Kindness – The “perfect” diet does not exist. And living with diabetes does not mean that you have to avoid eating dessert. Making mindful choices can help you to feel more in control of your eating.
Read more about mindful eating on our August blog post:
If all else fails despite your best efforts… and you find yourself over-eating (with those pesky blood sugar levels crawling higher than you would like), go for a nice long walk with a friend or family member.
And remember, tomorrow is a new day and a new opportunity to get back on track with your eating.