Four-Part Christmas Plan For Diabetics

Christmas bellsIt’s the Christmas season and those with diabetes should approach the season with thoughtful planning in order to maintain healthy blood sugar levels and keep up with hard-earned healthy habits.  Creating a four-part plan for eating, drinking, traveling and activity at Christmas is one strategy recommended by the American Diabetes Association.  VRS instructors can assist you in developing your holiday plan – feel free to contact us at any time with questions:

Holiday Eating Plan:

American holidays are typically celebrated with excess food, so it is important to have an eating plan for maintaining healthy glucose levels Holiday Eating plan graphicthroughout the season.

  • Communicate your dietary needs to the event host
  • Offer to bring healthy alternatives to add to the menu
  • Have a high protein snack earlier in the day to avoid arriving hungry at the event

How to cut calories, without compromising on taste:

  • Remove the skin and eat light-colored meat (breast) rather than dark meat (thigh)
  • Make low-carb pigs in a blanket. Use low-fat cocktail sausages and pierce the skins. Instead of wrapping in bread, wrap with lean back-bacon (with the excess fat trimmed off) and grill. Do not fry or bake
  • Roast your potatoes; minimize fat by dry-roasting or using spray oil
  • Use vegetarian sausage rather than high-fat, high-calorie sausage meat in your stuffing
  • Keep to the healthy plate rule: 2/3 of your plate should be vegetables
  • Be extra cautious with dessert. Check out this link for dessert ideas. https://www.rd.com/food/recipes-cooking/diabetes-friendly-holiday-desserts/

If you have a higher blood glucose level than normal due to overindulging or changing your routine; don’t worry too much as this shouldn’t affect your long-term diabetes control.  Do aim to avoid persistently high readings in order to avoid compromising your hard-earned healthy habits.

Holiday Drinking Guidelines:

Holiday Drinking guidelines graphicAlcohol intake can lower blood glucose levels and increase the risk of a hypoglycemia incident.  Check with your doctor or pharmacist regarding how your prescriptions interact with alcohol and adjust your intake accordingly.

  • Diabetic men should have a maximum of 3-4 units of alcohol
  • Diabetic women a maximum of 2-3 units
  • Alternate between alcoholic and diet soft drinks or water can help limit the amount of alcohol you consume and keep you hydrated
  • Reduce calories and alcohol units by consuming lower strength wine
  • Do not to drink on an empty stomach – this can cause a low blood sugar event

Holiday Travel Tips:

Travelling with diabetes requires some extra planning and, at times, extra luggage!  List the items needed for your journey; keep an extra copy on your device or with a loved-one.

Travel Tips graphic

  • Always take extra supplies in case of an emergency
  • Plan for the unexpected: storm and airline delays may require longer stays
  • Bring extra insulin, meters, strips, pump supplies, alcohol wipes and Skin Tac wipes. You may also want to bring additional ketone urine strips. Use a Frio or other cooling bag for carrying insulin.
  • If you are flying, plan for extra time to go through security
  • Get a medical note saying you are allowed to carry diabetes- related supplies onto the airplane
  • Carry all of your supplies onto the plane – just in case
  • Divide supplies between bags, perhaps between other family members, in case a bag gets lost
  • Find out about special precautions from your insulin pump company Most insulin pumps and CGMs cannot be removed and sent through the x-ray machine.
  • Wear a medical ID necklace or bracelet
  • Carry a list of your doctors’ phone numbers with you
  • Have a back-up plan. Always carry syringes even if you are on a pump; if your pump fails you will be okay
  • Carry Ziplock bags in case something needs to be put in ice so it doesn’t get all wet (such as a pump or insulin bottles)
  • Carry candy, granola bars, glucose tabs, and other low blood sugar foods
  • Carry extra batteries for your pump/meter if needed

 

Keeping Active during the Holidays:Keeping active graphic

There are lots of easy and fun ways to add in some extra physical activities during the holiday season.  Grab a family member up off the couch and check some of these off your list:

  • Take a brisk walk with your family after your holiday meal.
  • Dance to holiday music.
  • Go ice skating at a local or pop up ice rink.
  • Shoot a few hoops
  • Enjoy the colors or smells with a holiday hike
  • Walk the neighborhood and look at lights
  • Take a caroling walk in the neighborhood

Introducing activity into your holiday season can help control both blood sugar levels and blood pressure.  It also helps us make memories with our families and friends that will last a lifetime. Take some time to make your plan for staying healthy over the holiday season and then go enjoy!

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VRS benefits from Whitefield Great Day of Service

VRS benefits from Whitefield Great Day of Service

Vision Rehabilitation Services of Georgia extends a big “THANK YOU” to Whitefield Academy and the great work completed at the office this past Saturday, August 26th.  Whitfield Academy students and parents revamped the flower beds are VRS entrance as part of their Great Day of Service.

Picture of the Whitefield GroupWhitefield launched Whitefield Great Day of Service just this month.  They shared “This event is centered on coming together as a Pack and starting off the school year with a focus on “others ahead of self.””  When asked “Why is Whitefield starting a Great Day of Service?”  They responded, “We want to create a way for the entire Whitefield community to come together as a family and focus on “others ahead of self” as we start a new school year. There’s no better way to center our hearts and minds on Christ than to serve others! Our goal is to make this an annual tradition at the beginning of each school year.”
“VRS is blessed by their service and have a partnership of many years with Whitfield Academy.  They did a beautiful job on the flowers and we are most appreciative” Sharon Croyle, VRS CEO/Executive Director, stated.
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VRS Diabetes Support Group Put the Pedal to Metal at Cycle Élan

Cycle Élan gave VRS Diabetes Support Group and staff a warm welcome during their beginner’s cycling class June 22, 2017. VRS enjoyed a private 30-minute high-energy cycling class complete with great music and lots of motivation from the instructor, April. Each client was provided a cycle that tracked their progress, displayed their speed, distance traveled and more.  April encouraged everyone to work at their own pace but not be afraid to push themselves. Everyone seemed to push themselves not only to complete the 30 minutes but to increase their tension levels and speeds.  Assan, another Cycle Élan instructor, cruised the studio to ask each client how they were doing and to encourage them to do what felt comfortable.  VRS client, Derrick Whitaker, felt comfortable cycling at high speed and high tension. He breezed through the cycling class with ease, earning the longest distance of all the cyclists. Admittedly, Derrick spends a lot of time at the gym and had a clear advantage over those who were not as experienced.  He was an inspiration to all to really put the petal to the metal.

VRS Diabetes Support Group Puts the Pedal to the MetalWay to go Derrick !

After 30 minutes, the Diabetes Support Group accumulated several miles of distance and burned a major amount of calories. After class, Cycle Élan provided cold eucalyptus-scented towels to help cool body temperatures. After blood sugar levels were checked, the class enjoyed some snacks and conversation about how much fun the class was.  Everyone seemed pleased with their progress and encouraged to engage in a fitness routine.

VRs Diabetes Support Group Puts the Pedal to the Metal

VRS Diabetes Class Puts the Pedal to the Metal

Some even said they would return to Cycle Élan for more classes.  Why not? The facilities, instructors, classes and hospitality were great!  VRS would like to extend a big thank you to Cycle Élan for welcoming the VRS Diabetes Support Group and helping to inspire to get the wheels moving toward fitness.

 

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