A Christmas Present just for you - Diabetes WA

A Christmas Present just for you

From Diabetes WA
It's Christmas time!

The festive season is now in full swing and for many this involves a hectic social calendar filled with endless opportunities for celebration and end of year events with family, friends and colleagues. Dining out, dining in, less time to exercise and over-indulging in celebration drinks and festive season treats that you wouldn’t normally can make it easy to forget about looking after your diabetes.

As a festive present just for you, we’ve put all our useful seasonal tips, tricks, recipes and guides together on negotiating the silly season and looking ahead to the new year.

Click here to see what’s inside this Christmas stocking of goodies.

Lady eating salad

Diabetes & Dining Out

Make smarter eating decisions
Diabetes doesn’t mean that you have to stop eating out – it is a common and enjoyable part of life. Regardless of whether you are dining out for fun with family and friends, with business colleagues, away on holiday or just grabbing a takeaway for convenience, eating a meal that you didn’t have to prepare and cook yourself is usually a welcome occasion.

However when you are living with diabetes and if you eat out regularly, sticking to your nutrition plan and a finding a healthy balance in your diet can sometimes be a challenge.

Fortunately, most restaurants now offer a multitude of healthy options and with menus and nutritional information available online, planning ahead is often possible.

This useful guide to Eating Out with Diabetes from the NDSS is full of useful tips to making restaurant meals and takeaways a healthy part of your diabetes management. Download the guide here.

Lady drinking cocktail

Diabetes & Alcohol

Diabetes and alcohol: everything you need to know about alcohol this Christmas
The festive season is now in full swing and for many this involves a hectic social calendar filled with endless opportunities for celebration and end of year events.
Like all good things in life, alcohol should be enjoyed in moderation, particularly for people living with diabetes. When you have diabetes, there are some extra considerations if you choose to drink alcohol. Drinking alcohol can cause both high and low blood glucose levels, making it difficult to manage your diabetes. It can also make it easy to forget about looking after your diabetes.
This useful guide to Diabetes and Alcohol from the NDSS is full of useful tips to making enjoying a social drink a healthy part of your diabetes management plan. Download the guide here.

Man eating out with chopsticks

Diabetes & the festive season

Actionable advice from a credentialled Diabetes WA Educator
Christmas is a time for family, giving, celebrating and, of course, eating! It’s no secret that the extra social events in the calendar can lead to eating more and indulging in food we don’t need every day. Whether it be the traditional Christmas roast dinner, seafood barbeque feasts, tasty canapes at the work Christmas party or Nan’s famous trifle made just once a year – the silly season is full of opportunities to ‘eat, drink and be merry’ and indulge in our favourite treats.
This can be particularly hard for people living with diabetes who need to be conscious how they are eating and exercising all year round. Carly Luff, credentialled Diabetes WA Educator, gives her advice on navigating the end of year festivities including exercise, diet and dealing with judgements. Read the article.

Christmas Recipes

Cranberry & Prawn Ceviche Cocktail

Cranberry & Prawn Ceviche Cocktail

The perfect way to start any Christmas or festive feast – a contemporary and healthy twist on the iconic prawn cocktail.
Nutritional Information (per serve)
Energy 435kJ, protein 8g, fat total 1.4g, fat saturated 0.3g, carbohydrate 14g, carbohydrate sugars 0.8g, sodium 231mg, fibre 2.3g.
Read the recipe. Reproduced with thanks to Diabetic Gourmet.

Christmas pudding

Christmas Pudding

Like to keep it traditional? This Christmas pudding is high in fibre and packed full of vitamins and minerals.
Nutritional Information (per serve)
Energy 543kJ, protein 2.7g, fat total 2.8g, fat saturated 0.4g, carbohydrate 22.4g, carbohydrate sugars 10g, sodium 100mg, fibre 3.2g.
Read the recipe. Reproduced with thanks to Diabetes UK.

New year, a new you

New Year, New Beginnings, New Year. Getting Back on Track

Yes, it’s that time of year again. The dawn of a new year when we feel obliged to turn over a new leaf. It is when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves with instant, glowing, radiant health and wellbeing.
As we enthusiastically embrace the start of another year, how can we get our minds and bodies on track for what lays ahead in 2020? Firstly, the intention of getting healthy and back on track is not an all-or-nothing event. It should be viewed as a continuum that that you move along. Small, positive choices are small steps along the scale to better health. Occasional slip ups don’t necessary mean you need to give up on your new year’s resolution – it’s just a small step backwards on the continuum moving forward.
Click here to read our suggestions for ways to help get you closer to your health goals and back on track this year.

Running

Getting Buff on a Budget

Summer has finally arrived, and for many of us that means wanting to get in shape for the holidays. Don’t worry – getting fit and healthy doesn’t have to break the bank. You don’t need to spend lots of money on designer active wear and fancy gym memberships to exercise. There are plenty of free or inexpensive ways to get fit. In fact, it is possible to get in shape with just your own body weight.
With the warmer weather upon us, this usually means spending more time outdoors. So whether it’s starting your day with a dip in the ocean, walking the dog or enjoying a morning bush walk, when it comes to exercise, there are plenty of options and it doesn’t have to be expensive.
For most of us that live a busy, sedentary life, ANY movement at all is better than sitting in our office, car, or bed (which probably takes up most of our lives). Start slowly and ease into it. Take it one day at a time. It’s often said that it takes 21 days to form a habit, so by adding regular exercise to your daily routine, it will soon become second-nature.
Click here for some easy workouts and tips that you can do almost anywhere, anytime and which are absolutely free.

Wellness

Be still my friend: why stillness = wellness

Stillness is not lying in bed asleep at night. Stillness refers to the extra and regular moments of quiet during your hectic and busy day. It is like an oasis of calm amongst the chaos of life and can rejuvenate and refresh your mind, body and spirit. When you start to take advantage of little opportunities to be still, you’ll be rewarded with an extraordinary sense of calm and balance.
How do you find stillness when you are too busy to be still?
It can be challenging, especially at this time of year when your to-do list is a mile long. We live at a pace never experienced on this planet before. Working, cooking, cleaning, shopping, socialising, driving, school runs – seriously who has the time? No wonder stress, anxiety and depression is on the rise.
But stillness is easily accessible and there for the taking, anytime it’s needed. You don’t need a secluded beach or a zen room with incense burning to find stillness – it can be found within ourselves, wherever and whenever we need it. Stillness also takes practice and the acceptance that it isn’t a luxury or indulgence – it is a necessity for good physical, emotional and mental health. Stillness = wellness.
Click here to read 4 easy ways to find and cultivate stillness every day in your hectic life.

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