If there is one time of the year when our health goes out the window, it’s Christmas. Most of us will admit to over-indulging in a little too much festive cheer, with the aftermaths being weight gain, loss of fitness and for some compromised health. For those with type 2 diabetes, the festive period can bring an additional set of health challenges with indulgent food choices and reduction in exercise, resulting in increased blood glucose levels, high blood pressure and weight gain. There are more than 4,400 diabetes-related amputations in Australia every year as a result of diabetes. As health professionals, it is our responsibility to take control of what is a rising critical health issue. However, no-one likes to be a kill joy, especially at this fun and relaxing time of year. With this in mind, our dedicated dietitian and exercise physiologists have devised a survival plan for type 2 diabetics that incorporates just enough festive cheer, without compromising your health.
Tips for getting stuffed without the stuffing by Dietitian Rebekka Frazer
Adapt your recipes There is a direct relationship between your carbohydrate intake and blood sugar levels. The more carbohydrates (including sugars) you consume, the higher your blood sugar levels will be later that day and upon waking the next day.
Focus on carbohydrate-free festive foods (e.g. ham, turkey, prawns/seafood, cheeses and spiced nuts) and try to limit your intake of carb-rich choices (e.g. cakes, biscuits, soft drinks, juices, bread).
Also get creative and adapt your favourite recipes by swapping out regular sugar for a natural sweetener such as Natvia (can be used in place of sugar in baking teaspoon for teaspoon). This enables you to still have something sweet without the sugar highs and subsequent lows. Some recipe inspiration can be found on the Natvia website here: https://www.natvia.com/category/sugar-free-recipes/.
Apply portion control There is nothing wrong with enjoying dessert, alcohol or other treats, just watch your portions. Eat your food slowly and mindfully to enjoy the experience as much as possible. You’ll find you need less of that treat food or drink when you take the time to appreciate every aspect of its taste, texture, consistency and aroma than scoffing it down in one mouthful.
Count your drinks It is important to remember that alcohol contributes to your overall calorie intake for the day and can wreak havoc on blood sugar levels in those suffering from diabetes. Contrary to popular belief, it’s not just the sugar or carb count that you need to take into consideration when choosing a drink, but rather the alcohol content itself (your overall intake of alcohol). Alcohol puts the hand-break on fat being burnt off as a fuel source and we tend to be less mindful of our food choices with a few drinks in us.
For diabetics, the best options for those who do choose to drink will be dry wine (red or white), light beer (e.g. XXXX Gold) or spirits with a diet mixer (e.g. rum and diet coke or vodka and soda water). Another top tip is to make sure you enjoy your drink or two after you’ve had something to eat to help slow the absorption of alcohol into your blood stream.
For reference, 1 standard drink equates to 1 of the following:
- 285ml glass of full strength (4.5% alcohol) beer
- 375ml can/stubby of mid-strength (3.5% alcohol) beer
- 100ml red or white wine (13% alcohol)
- 30ml shot of spirits (40% alcohol)
Pack away leftovers as soon as meal time is over It’s not really the single Christmas dinner that results in extra weight gain over Christmas but rather the fruit mince pies, fruit cake and sugary treats that tend to creep into the house from the end of October. Couple this with all those leftovers lingering around the house for a week or two into the new year and you have a recipe for unwanted weight gain and elevated blood sugar levels. Say ‘no’ once in the supermarket so you don’t have to say ‘no’ to the temptation at home on a daily basis and store leftovers in the freezer after Christmas (or give them away to friends and family) so you can exercise portion control into the new year.
Exercise tips for shifting the xmas pud by Accredited Exercise Physiologist, Eloise Sypott
Any exercise is better than none Let’s face it, time is hard to find around the Christmas period. If you’ve got 10 minutes to spare to go for a quick brisk walk, do it! Take the kids, grandkids, relatives or friends alone with you and turn it into a fun activity! Remember not to beat yourself up for not having time… a little bit of exercise goes a long way.
Do a home workout We always tell our clients at the clinic that you do not need a big, fancy gym to exercise. For example, one could switch their afternoon activities to include a family cricket/football/soccer game in the park. Maybe spend the afternoon enjoying some water activities at the beach/in the backyard pool. Individually in the kitchen when you have a short break from food preparation, why not use a chair to do some quick sit to stands? Use a wall to do some wall pushups, or even engage in some calf raises and high knee marching (you’d be surprised at how quick it can raise the heart rate!!).
Embrace the extra daylight One advantage of an Australian Christmas is our extra light!! An evening walk is the perfect way to end the day whilst burning calories when temperatures are cooler.
Set some health and fitness goals Have some exercise goals set over Christmas and get your family involved to keep you on track. This can include daily walking, pool lap swimming, bicycling challenges or anything active you can think of!
Northside Allied Health run an 8-week type 2 diabetes program. The program is fully medicare funded under a GP referral and incorporates, educational talks from a podiatrist, accredited dietitian as well as guided exercise from our team of accredited exercise physiologists. The next program commences in February 2018, for more information visit www.northsidealliedhealth.com.au