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Managing Diabetes During the Holidays

You may think that it’s nearly impossible to enjoy the holidays when you have diabetes. Though it can be a challenge, realize that just a little bit of planning can actually leave room for guilt-free Holiday feasting!

Most people use the holidays as the perfect excuse to abandon their diet. After all, it’s easy to overindulge on your holiday favorites (like Mom’s apple crisp!) without thinking twice.

When managing diabetes, it’s crucial that you still stick to your ground rules, prepare adequately and practice portion control. Avoid the “food coma” and keep your sugar in check this year by following these guidelines:

  • Be Prepared: Ask what foods will be served at the dinner and appropriately meal plan. Bring nutritious snacks, like pieces of fruit, or even your favorite diabetic friendly dish!
  • Fill up on Fiber: It never fails to satiate your appetite on healthy foods, like salad, before a feast. With a full belly, you are less likely to overeat.
  • Choose wisely. Watch out for heavy gravies, desserts, and alcohol. Eat turkey without skin, vegetables without butter, and drink low-calorie, unsweetened beverages.
  • Balance your Plate: Stick to the basics. Half of your plate should be fruits and vegetables and the other, lean meats and whole grains. If you know a dish is high in cholesterol, fat or sodium, choose less!
  • Practice mindful eating! Chew slowly, eat consciously and recognize when you’ve had enough. Make sure to take breaks and try not to forget that the holidays are also a time for socializing with friends and family.

For more tips on managing diabetes during the holidays, visit the American Diabetes Association.

Sesame String Beans

 IMG_3385

Makes: 4 Servings

Prep Time: 5 minutes

Total Time: 15-20 minutes

Ingredients:

  • 2 pounds string beans, trimmed and washed
  • ¼ cup sugar-free maple syrup
  • 2½ tablespoons spicy brown mustard
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon sesame seeds
  • ½ teaspoon chili flakes
  • ½ teaspoon minced garlic

Directions:

  1. In a small bowl, mix the syrup, mustard and soy sauce.
  2. In a large pan, heat sesame oil and garlic over medium heat. Add the string beans. Cook for about 5 minutes.
  3. Add the mixture of syrup, mustard and soy sauce. Continue to cook, stirring frequently for another 5-10 minutes or until the string beans are cooked to your desired texture (If you’re looking for a snap when you bite into your string beans, cook for less time).
  4. About a minute before the string beans are done cooking, add in about a teaspoon of sesame seeds. Toss.
  5. Transfer to a serving platter and enjoy!

Nutrition Facts Per Serving: 129 Calories, 4 g Fat (<1 g Sat), 290 mg Sodium, 20 g Carbohydrate, 8 g Fiber, 8.5 g Protein, 2.5 g Sugar Alcohol

 

Source: CDC

Article originally published on the Pathmark Live Better Wellness Blog

 

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