Enjoying The Holidays With Diabetes
If you or a loved one navigate living with diabetes, you probably know by now that there is a TON of information and opinions related to how you should care for and manage your diabetes. I often find the patients I care for may even feel overwhelmed or stuck when they first come in. This feeling may even be more heightened around the holidays when meals and celebrations may be outside of your control. I want to encourage you, this doesn’t have to be the case! At Lemond Nutrition we strive to take an individualized approach to best help YOU thrive.
As we are learning to navigate health needs, our brains often go towards what we “can’t eat” or what we should take off our plates. My goal as a dietitian is to focus on what to ADD to your plate. A part of individualized nutrition care is incorporating the foods each person enjoys and helping find the balance to still move toward our health needs and goals.
Over this holiday season, I want to encourage you with a few tips and tricks for managing your diabetes while enjoying the fun of the season.
Maintain Everyday Habits. The holidays can no doubt be busier than usual. As much as possible, stick to your daily routines and patterns, especially related to medication and meal schedules. Try not to skip meals and snacks which can be hard on balancing and maintaining your blood sugar.
Pairing Is Your Friend. Since sweets and treats tend to be readily available around the holidays, consider how to pair your treats with protein and fiber to help buffer a blood sugar spike.
Walk It Out. Did you know that even just 10 minutes of walking around meal times can positively impact your blood glucose levels?
Talk It Out. As registered dietitians, we would love to be in your corner to discuss your diabetes management goals and help you build a realistic approach to thriving with your diabetes through the holidays and beyond!
One of the things I love most during the holiday season is a warm cup of hot cocoa! This recipe is tasty and blood sugar friendly. I hope you will give it a try!
Holiday Hot Chocolate
Ingredients:
1 cup unsweetened almond milk (or any other unsweetened milk of choice)
1 to 2 tablespoons unsweetened cocoa powder (adjust for chocolate intensity)
1/2 to 1 teaspoon vanilla extract
1 to 2 teaspoons sweetener (Stevia or monk fruit sweetener work well; adjust to taste)
A pinch of salt (optional, but enhances flavor)
Cinnamon (optional, for extra warmth and taste)
Instructions:
Heat the Milk: In a small saucepan, heat the almond milk over medium heat. Stir occasionally to prevent it from burning or boiling over.
Add Cocoa: Once the milk is warm (but not boiling), whisk in the cocoa powder until fully dissolved. You can adjust the amount of cocoa powder based on how rich you want the chocolate flavor.
Sweeten: Add your preferred sweetener to taste. Start with a small amount and adjust until you reach the sweetness you desire. Keep in mind that some sweeteners are sweeter than sugar, so start with less!
Flavor Boost: Stir in vanilla extract and a pinch of salt. If you like, you can also sprinkle in a little cinnamon for added flavor.
Serve: Once everything is combined and heated through (but not boiling), pour the hot chocolate into a mug and serve immediately.
Optional Toppings:
Whipped cream (sugar-free)
A sprinkle of cocoa powder or cinnamon
A few dark chocolate shavings (at least 70% cocoa)
Nutritional Notes:
Low in carbohydrates and added sugar: This version uses unsweetened almond milk and no added sugar, making it much lower in carbohydrates than traditional hot chocolate.
Fiber: Cocoa powder provides a small amount of fiber, which can help stabilize blood sugar.
This recipe is customizable, so you can experiment with different types of milk or sweeteners to find what works best for you. Enjoy!