Fond du Lac Diabetes Program

During The Holiday Season,
Try These Tips For Managing Your Diabetes

Just about everybody eats more, exercises less and has more stress during the holidays. And that’s bad enough for anybody. But for people with diabetes, it can be dangerous. The holidays can be a tough time for families, especially families living with diabetes. With a little preparation and some diabetes know-how under your belt, you’ll be ready to face any holiday head-on. The most important thing about managing diabetes during any holiday season is to plan ahead. Plan to continue healthy eating, exercising and relieving stress.

Planning a schedule with your holiday activities such as parties, visitors and meals will help you tackle events as they occur and help with managing your diabetes. Menu planning for the holidays will help you control your intake. You may try diabetes recipes or modifying family favorites to make them healthier. For example, try:

Light products instead of regular
Steaming vegetables instead of sautéing them in butter
Using nonfat chicken broth instead of milk and butter in mashed potatoes
Skimming the fat from gravy and using it sparingly
Using 1/2 the sugar in recipes or substituting with Splenda or artificial sweeteners
Going easy on oil. If a recipe calls for 1 cup oil, use 3/4 cup or 2/3 cup instead. If baking try substituting with applesauce or baby fruit (for 1 cup oil, try 1/2 cup applesauce or baby fruit + 1/2 cup oil)
Substitute 2 egg whites for 1 whole egg in most recipes. If baking, replace half of the eggs with egg whites (instead of using two whole eggs, use one whole egg and two egg whites).
Substitute Skim or 1 percent milk for whole milk.

Learn how to avoid holiday weight gain and elevated blood sugar readings by watching portion sizes and carbohydrate intake. Fill half your plate with non-starchy vegetables. Try waiting 20 minutes to see if you’re full before taking second helpings. Drink plenty of water. Be aware of the high carbohydrate foods which will raise your blood sugars, which include: stuffing, potatoes, breads, pies, eggnog, cranberry relish and sweet potato casserole. Use less of the high-fat condiments such as whipped cream, butter and creamy salad dressings.

Remember to include physical activity in your holiday schedule. This will not only help manage your diabetes and control weight gain but it will help you release some of that added holiday stress. Here are some tips on how to add or modify your exercise routine during the busy holiday season:

Power walking while shopping at the mall
Walk around your neighborhood to view holiday lights
Park farther away from the store when you shop
If flying to visit family, wear your walking shoes to the airport and get your walk in at the airport while waiting for your flight to leave.

Finally, treat yourself to something you enjoy– such as reading, meditating, getting a massage, or working on a hobby. This will relieve stress. Don’t deprive yourself of fun– but keep the basics of diabetes care in mind like consistent meals and snacks, taking your medication, daily physical activity, and monitoring your blood sugar.

Diabetes Retreat Update

Last month we offered a Diabetes Retreat at the historical Scott House. Nine clients from MNAW and/or CAIR participated and completed the Diabetes Education Program. Education was provided by certified diabetes educators, a dietitian, a physician, a public health nurse/personal fitness trainer, a pharmacist and a behavioral health specialist. Topics included: What is Diabetes, Monitoring Diabetes, My Food Plan, Health Habits, Sick Days, Complications, Exercise, Medications, Emotions, and Stress & Coping. The day also included monofilament exams, shoe fitting, chair massage, breakfast and lunch with music entertainment. The feedback we received from participants was excellent. Here’s what they had to say:

“Would like to see more of this kind of help”
“I was so grateful to be invited. It was great. I have family members I would like to encourage to take care of themselves.”
“I felt so comfortable with this session. The staff was so respectful and kind.”
“FUN”
“More than expected—Better”
“It was an excellent day”

Stay tuned—we hope to offer more education retreats in the future.

Pumpkin Pie
A holiday favorite with no added sugar

Pie Crust: 8- or 9-inch Baked Pie Crust

Filling:

1 1/2 cups canned pumpkin pie filling
1 1/2 cups half-and-half
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ginger
1/2 teaspoon nutmeg
3 eggs, slightly beaten
1 envelope unflavored gelatin
1/4 cup water
8 packets Equal®

Directions

Prepare pie crust and set aside.

In top of a double boiler, combine pumpkin, half-and-half, spices and eggs. Cook over hot water until filling thickens. Remove from heat. Soften gelatin in cold water, stirring to dissolve gelatin. Add to pumpkin mixture and stir well. Stir in Equal®. Refrigerate pumpkin filling until it begins to thicken. Pour into prepared pie crust. Refrigerate until filling is set.

Makes 8 servings.

Serving size: 1 slice
Yield: 8
Nutrition: 103 Calories, 4g Protein, 6g Carbohydrate, 7g Fat

*Note– This recipe was taste tested and approved by staff from the Min No Aya Win Clinic.

Preparing for the Holidays
by Julie Howard

Getting ready for the holidays can be fun and stressful. When looking at the upcoming holidays, try to keep things simple. When friends and family come over to visit, remember NO one’s house is perfect. We all sit and worry about how the food will turn out, how the house looks, are the kids going to be naughty. During this holiday season, sit back and try to relax. Try looking at the holidays as a time to visit your family and friends. Plan games and other actives that will allow you to spend quality time with them. Let’s concentrate less on how the table looks or what is in the oven and more on the people in our lives. It is hard at times to let go of the image of having a perfect Thanksgiving or Christmas Holiday, especially when it is all around us on TV and radio, at the grocery stores, etc. Try not to fall into the commercial trap of the holiday and really spend quality time with your family and friends. Next year or ten years from now, they are not going to remember what color the table cloth was, or if there was a dust bunny hiding on the bookshelf, they are going to remember the time and attention you gave them.