Q: How Do I Keep My Sugar Intake Down Over The Holidays?

Coreen: This is a very good question since most people do eat and drink too much sugar (or carbs) as it is, and stress tends to be higher this time of year which increases sugar levels in the blood without eating any sugar.  So what can you do?  Here are some important things to change that will make a big difference:

What you drink:

If you are drinking alcohol &/or high sugary drinks and eating a high carb meal you are getting double the amount of sugar which causes more problems like setting yourself up for weight gain, low energy, and stress to the pancreas.  Too much sugar also lowers the immune function and can cause inflammation all over the body.

• Avoid or limit sugary drinks.  Many people add a lot of sugar in their day by drinking their calories.
• Be selective about your alcohol.  I know alcoholic beverages are a given for many people, but it helps to pick things like champagne, vodka drinks with club soda or low sugar mixes…maybe a splash of juice but not a full glass.
• Have a glass of water between each alcoholic or sugary drink as it will limit the effect of the sugar and you will likely drink less.
• Eat before you drink anything sugary.

What you eat:

• Eat less carbs in your meal if you are planning on dessert.  For example, skip the bread and starch, or dense carbs.
• Do eat protein and good fat with your carbs. Avoid eating carbs without the protein and fat. For healthy fats, you can add avocado, olive oil, raw nuts, raw nut butters, organic mayo, organic cheese, and flax oil to your meals and snacks.
• Breakfast really does set up your entire day, so don’t skip it.  If you skip it, you set yourself up to have blood sugar swings through the day.
• Do be sure your breakfast includes protein and fat, not just carbs.  Juice, cereal, fat free milk, high sugar yogurt, etc. are all things that create problems due to being primarily carb.  I like protein shakes, eggs, leftover protein from the night before, lox; these are some things you can eat for a good start to your day.  Be sure to get some healthy fat as well.
• If you know your blood sugar already runs high, consider taking chromium picolinate which can help support the pancreas.  I recommend 400mcg per meal.

Exercise and stress management

• Exercise – keep up at least 3 workouts of 50 minutes each per week. Exercise does help to decrease blood sugars.
• Manage your stress to help lower blood sugar as well.  Do some meditation or relaxation exercises, and don’t compromise your sleep. Even though you may be busier or out running around more, know your limits and avoid staying out too late if you have to get up early the next day.  Use time management and make lists, ask for help, learn to say no, and avoid putting too much on your plate.

Make this your best holiday season yet…balancing your blood sugar can make a huge difference.