How to Have Better Blood Sugars During the Holidays
By: Jessica Hrdlicka MS, RD, LD/N, CDCES
It can be tricky managing glucose levels during the holidays for people living with diabetes. The holiday season can mean travel, irregular schedules, rich meals & tempting treats, but with a few strategies, it’s possible to enjoy the celebrations while keeping blood glucose in a healthy range.
🎄 1. Plan Ahead for Meals & Events
Predictability helps glucose control.
- Eat a small, balanced snack (protein + fiber) before parties to avoid overeating.
- If meals will be delayed, bring a portable snack (nuts, cheese sticks, glucose tablets).
- Ask hosts what dishes will be served or offer to bring a dish that is easy for you to carb count.
🍽️ 2. Build a Balanced Holiday Plate
Holiday foods can be carb-heavy. Focus on:
- ½ plate non-starchy veggies (salad, green beans, roasted veggies)
- ¼ plate lean protein (turkey, chicken, fish)
- ¼ plate carbs (potatoes, stuffing, rice, holiday desserts)
Tip: Taste a small portion of favorites instead of skipping them completely.
🍬 3. Be Smart With Sweets
- Choose one treat you value most and savor it slowly.
- Avoid grazing; enjoy sweets at the end of a balanced meal rather than on an empty stomach.
🍷 4. Manage Alcohol Safely
Alcohol can lower blood glucose hours later — especially without food.
- Always drink with a meal or carb-containing snack.
- Choose lower-carb options (dry wine, light beer, spirits with zero-sugar mixers).
- Monitor blood glucose before bed after drinking.
- Stay hydrated and make sure you have water throughout the day
🧭 5. Stick to a Monitoring Routine
- Check glucose more often if eating differently or drinking alcohol.
- If using a CGM, review trends before and after meals.
- Bring extra supplies when traveling (strips, sensors, CGMS, needles, batteries, glucose tablets, backup insulin)
💊 6. Keep Medication Timing Consistent
- Set reminders for insulin or oral medications when schedule changes.
- For insulin users:
- Plan ahead for high-carb meals (discuss correction doses or carb counting with your care team).
- Be aware of delayed post-meal glucose rises from fatty or heavy foods.
🚶 7. Add Light Activity Throughout the Day
Even small activities improve glucose control:
- 10–15 minutes of walking after big meals.
- Quick stretch or movement breaks during long gatherings.
- Even consider indoor options (mall walking, stairs, short workout videos).
😌 8. Manage Stress
Holidays can raise stress hormones, increasing glucose levels.
- Practice simple techniques: deep breathing, a quiet break, short walk.
- Don’t aim for perfection — focus on balance and enjoyment.
🧳 9. Travel Tips
- Keep medications and glucose supplies in a carry-on bag.
- Bring double the supplies you think you’ll need.
- Account for time-zone changes if you take insulin on a schedule.
❤️ 10. Have a Safety Plan
- Let close friends/family know how to help in case of hypoglycemia.
- Carry fast-acting glucose (tablets, raisins, juice pouches).
- Wear diabetes ID during travel and busy events.
For more information on diabetes management, chronic kidney disease, weight loss or nutrition education please call 561-659-6336 ext 8012 to schedule an appointment today. Please enjoy our November 2025 Living Well with Diabetes Newsletter
Prescribe More Time: The Power of Early Type 1 Diabetes Screening
By: Justyna Stachnik, MD, EMHA, CDCES
What is Type 1 Diabetes
Type 1 diabetes (T1D) is an autoimmune disease. It occurs when the immune system attacks the cells in the pancreas that make insulin, called beta cells. Even during the early-stage there are autoantibodies that show up in the blood. Screening for these autoantibodies can help detect early stage T1D when there are no noticeable symptoms.
Know Your Risk
- You have a family history of T1D
- You’ve had a virus like coxsackievirus B, rotavirus, mumps
- You have autoimmune conditions like Celiac Disease, Graves’ Disease, Hashimoto’s disease
- You have abnormal glucose levels
- Type 1 diabetes can happen at any age, even as an adult
Why Screen
- As many as 40% of people have no idea they have T1D until they experience a life-threatening event like diabetic ketoacidosis that requires hospitalization
- 50% of adults with T1D spent at least $5,000 on emergency care for their T1D symptoms before or during their diagnosis, with nearly 1 in 4 (24%) spending at least $10,000
- Seek presymptomatic intervention
- Keep up with treatment and management options your doctor can offer which can prolong your body’s natural insulin production
- Prepare for disease management
- Living with type 1 diabetes means taking on new responsibilities, and there is a learning curve that comes with managing it. Getting ahead of insulin dependence can help you:
- Develop the skills needed to manage type 1 diabetes
- Find the right care team and T1D support community to help
- Living with type 1 diabetes means taking on new responsibilities, and there is a learning curve that comes with managing it. Getting ahead of insulin dependence can help you:
Ask your doctor to get screened or use free resources through the ASK program
www.askhealth.org
www.screenfortype1.com
If you would like more information about diabetes management, glucose monitoring, diabetes nutrition, heart healthy or kidney friendly meal ideas please call our office to schedule a consult with one of our Certified Diabetes Care and Education Specialists at 561-659-6336 ext 8012.
Healthy Holiday Meal Planning Class & Pre-Diabetes Sessions are available! Join our classes to stay motivated during the holidays & feel great!
Healthy Holiday Meal Planning & Weight Loss Class
West Palm Beach Location (Virtual or In Person!)
Temple Israel 1901 N. Flagler Drive
West Palm Beach, FL 33401
Tuesday December 9th10am-12pm
Boynton Beach Location
6056 Boynton Beach Blvd.
Boynton Beach, FL 33437
Tuesday January 20th 10am-12pm
Pre-Diabetes Class
West Palm Beach Location (Virtual or In Person!)
Temple Israel 1901 N. Flagler Drive
West Palm Beach, FL 33401
Tuesday December 16th 10am-12pm
If interested attending this program please contact our scheduling department at (561) 659-6336 Extension 8012 today!
At Healthy Living with Diabetes we want to ensure that you are satisfied with all services received. We also would like your input on educational workshops that you would like us to offer, information you would like to read about in Healthy Living with Diabetes Monthly or feedback on any workshop that you may have attended. You can contact the director of education personally by email jcook@PBDES.COM or leave a message at (561) 659-6336 ext. 8012. We would love to hear from you!
Check us out on the web!
www.palmbeachdiabetes.com