Five Tips to Controlling Type 2 Diabetes During the Holidays

MIAMI, Dec. 5, 2018 /PRNewswire/ -- 'Tis the season for family, festivities and traditions. For many, those traditions include food — lots of food — over many weeks of celebration. Pritikin Longevity Center + Spa, America's longest running transformative health and weight-loss retreat, urges the 30.3 million people in the United States[1] affected by diabetes to enjoy the holidays while keeping their health top of mind.

Since 1975, Pritikin has been at the forefront of lifestyle science, achieving remarkable results that have been published in more than 100 peer-reviewed studies. The program is the most successful method for preventing and controlling leading health concerns, including type 2 diabetes, coronary heart disease, hypertension, and obesity.

Controlling Type 2 Diabetes these Holidays

People living with diabetes cannot afford to trade in clean eating for all the sugary and fatty goodness of the season. The key to diabetes management is controlling one's insulin resistance. Pritikin offers the following tips for controlling the progression of Type 2 diabetes during the holidays.

1.     Burn Those Calories

According to most studies on the subject, the average American gains one to two pounds during the holiday season. People with diabetes can avoid the extra pounds with regular exercise (minimum 30 minutes per day, 5 times per week), which directly impacts insulin resistance —the key precursor to Type 2 diabetes. Exercise is especially critical during this time of larger-than-usual meals. Plan activities like walks, hikes, bicycle rides, and dances with family and friends. The extra calorie burning can really help control weight and lower insulin levels, as well as lead to some wonderful times together.

2.     Eat (Something Good for You) Before Going to Parties

Make most of the holiday eating with whole foods, that is, foods that look as if they actually came out of the ground. About an hour before a holiday dinner or party, eat some fresh fruit, vegetables, beans, whole grains, or starchy vegetables like potatoes or yams. They're naturally packed with nutrients, and their high fiber-to-calorie ratio is very beneficial in curbing hunger, which curbs weight gain. Being partially full from a nutritious snack before the party will aid in the willpower to say, "no, no, no," to tempting bad foods. In other words: do not go out with an empty stomach.

3.     Be a Good Guest

Call the host and say, "I'd love to bring something. What are you planning on serving?" If one of the dishes is particularly unhealthy (or tempting), offer to bring another version based on whole foods.

  4.     Don't Drink Your Calories

Steer clear of sugary and/or fatty beverages, whether alcoholic or not. Either could cause blood sugar to spike or fall to unsafe levels.

5.     Want Something Sweet… Eat Fruit (Just not By Itself)

Fiber helps stabilize blood sugar. Fruit, like vegetables, is full of fiber and water and has the lowest calorie density, assisting in fast weight loss. Fruit is also a great source of vitamins and minerals, as well as healthy sugar, which is why diabetics should not eat fruit by itself. So, when hitting the holiday buffet, skip the sugary desserts and instead opt for fruit… but be sure to combine it with non-starchy veggies or salad. 

Another great way for people with diabetes to eat fruit is paired with oatmeal. The fiber from oatmeal will allow sugar to get absorbed at a slower pace, avoiding sugar spikes.

"The holidays are a great time to get together, make memories, and feast with loved ones. The mistake many people with diabetes make is overindulging with the least healthy options instead of being choosier and more mindful at the table. Those fatty, sugary snacks can be life-threatening," notes Dr. Andrea Sosa-Melo, M.D., endocrinologist and diabetes expert, physician and educator at the Pritikin Longevity Center. "Delicious, healthy recipes should always replace unhealthy snacks and meals, especially for those living with diabetes. A healthy eating and moderate exercise plan like the one offered at Pritikin is the most effective way to avoid and control diabetes the whole year around."

About Pritikin Longevity Center

For more than 40 years, the internationally renowned Pritikin Longevity Center + Spa has served as the leading total body and mind health resort destination in the world. From weight loss to the prevention and reversal of the progression of coronary heart disease, diabetes and other health concerns, the program immerses guests in a life-calibrating educational journey embedded in longevity-rich dining, culinary classes, private physician diagnostics, weight-loss workshops, diabetes management and reversal, longevity living education and psychological wellbeing. Located in Miami, nestled within an exquisite 650-acre, a four-star resort with beautiful pools, championship golf courses and other world-class amenities, a Pritikin health and wellness retreat offers something for those seeking to enjoy the greatest duration of life. To begin your longevity journey, visit www.pritikin.com.

[1] Centers for Disease Control and Prevention. National diabetes statistics report, 2017. www.cdc.gov/diabetes/pdfs/data/statistics/national-diabetes-statistics-report.pdf. Updated July 18, 2017.

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Christy Olliff
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SOURCE Pritikin Longevity Center + Spa