The holiday season can be stressful and throw us off our normal routine. This can compromise our sleep and our usual eating habits. In addition, it can trigger feelings of distress and self-doubt if blood sugars go outside of our goal range.
To help everyone feel their best during this holiday season, we have put together ten strategies to survive the holiday commotion. And even if we can’t do all ten, just pick one or a few to try out. In addition, we have a list of some strategies to reframe the view of ourselves when we are experiencing feelings of distress.
These Cheat Sheets have lots of helpful tips that you can print and share with your friends, participants, and colleagues!
1. Be a sleep warrior – People living in the United States are chronically underslept. Not getting enough sleep is associated with increased hunger, higher blood sugars, poor concentration, frequent illness, and impaired problem-solving. Make sure to give yourself the gift of at least 7 hours of sleep a night. This sleep will help you make the best choices for your health and will protect against illness and fatigue. You got this.
Goal: Get at least 7 hours of sleep a night. You deserve it.
2. Keep active – Holidays can put our exercise plans to the test, but we have a few ideas for you. Take an after-meal stroll instead of plopping on the couch. After meal walks lower post-meal blood sugars and increases energy by getting muscles activated. Just 10 minutes of walking after meals can make a big difference. You can even put music on and have a small dance session, anything to get your body moving.
Goal: Work toward 30 minutes of activity a day.
3. Don’t forget the Fiber – With all the snacks and tempting foods, whole healthy foods may take a back seat. Enjoy the abundance of seasonal vegetables, fruits, nuts, and grains that are fiber-rich and that decrease inflammation. Examples include; yams, squash, mandarin oranges, almonds, pistachios, quinoa, kale, brown rice, warm oatmeal, salads, and broth-based soups.
Goal: Strive to eat at least 25gms of fiber a day.
4. Enjoy the ultimate beverage – H20. Water is the perfect way to keep hydrated, replenished, and keeps appetite in check. Add a splash of flavor with a jigger of fruit juice or fresh cucumbers, lime slices, or a sprig of rosemary. Be creative. Sparkling waters come in a vast variety of flavors, are calorie-free, and contain no artificial sweeteners.
Goal: Keep hydrated by enjoying plenty of water.
5. Keep an eye on alcohol – While it’s true that red wine offers a beneficial anti-inflammatory compound called resveratrol, drinking too much alcohol can lead to unintended outcomes. Studies show that we make poorer food choices if alcohol is on board. This can offer special challenges in party settings, where temptations are abundant. A drink of alcohol contains about 100 calories and mixed drinks have even more. In addition, alcohol can lead to low blood sugars, especially for those taking insulin or sulfonylureas.
Goal: Limit alcohol to one drink a day for women, two drinks a day for men.
6. You are already sweet enough – Holidays and sugar go hand in hand. If possible, try and eat less than 6 teaspoons of added sugar (does not include natural sugars found in fruit and milk). This goal may not be realistic on all days, but aim for success 80% of the time. Excess sugar intake can cause inflammation and buildup of fat in the liver. One strategy is to limit sugar intake during the day and save your 6 teaspoons for that special dessert or parties. When looking at labels, it is helpful to know that 1 teaspoon equals 4 gms of sugar.
Goal: Limit sugar to 6 teaspoons a day.
7. Your teeth need extra special attention – Taking care of our teeth and gums improves health. Gum inflammation is associated with blood vessel inflammation. Swollen gums can also lead to an increase in blood sugars. During the holidays, find time for regular oral hygiene. Your mouth (and dental team) will thank you.
Goal: Brush teeth at twice daily and floss at least once daily.
8. Keep connected to friends and family who love you just the way you are! – As enjoyable as holidays can be, reuniting with family can also cause stress and stir-up emotions. Feeling out of sorts can lead to stress eating and decrease self-care. If possible, reach out to a trusted friend to share your feelings or keep a holiday journal. Consider bringing a favorite book along during your travels that you find inspiring and comforting. Give yourself permission to steal away for some quiet time.
Goal: Self-care is important during the holidays.
9. Enjoy an Oxygen Cocktail – Studies show that when humans venture into natural outdoor settings, heart rate and blood pressure improve. Take a moment to appreciate the feeling of the air on your skin, take a deep breath of fresh air, try to find nests in leafless trees, listen to the animal sounds and bird songs and just enjoy that moment.
Goal: Step into nature daily.
10. Take inventory of things that you are grateful for – Find a moment each day to reflect on a few things that brought you joy or good feelings. Maybe it was your cousin who lent you her favorite sweater. Or an Aunt who gave you the best hug. Special moments with a best friend or an after-dinner walk enjoying the fall leaves. These small moments of connection and beauty are one of the most treasured gifts of the holiday season that linger in our hearts and memory long after we say our goodbyes.
Goal: Take note of special moments.
Click here to download 10 Steps to Survive the Holidays PDF – a great handout that includes the info above to print and share with your friends, patients, and colleagues!
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The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.”**To satisfy the requirement for renewal of certification by continuing education for the Certification Board for Diabetes Care & Education (CBDCE), continuing education activities must be applicable to diabetes and approved by a provider on the CBDCE List of Recognized Providers (www.ncbde.org). CBDCE does not approve of continuing education. Diabetes Education Services is accredited/approved by the Commission of Dietetic Registration which is on the list of CBDCE Recognized Providers.”
When I was considering college, my dad offered me some simple advice, “Why don’t you become a nurse?” Four years later, I stood proudly with my white cap and nursing pin securely fastened as an RN graduate.
As I reflect on my years in this noble profession, I have witnessed the most unselfish acts of love and pure heroism by my nursing colleagues. I have highlighted some top qualities that represent my gratitude, but this thank you list could encompass an entire page.
This week is a perfect time to let our nursing colleagues, mentors, professors, and friends know how much they are appreciated.
Coach Beverly thanks each nurse who has cared for me, held my hand, and reassured me that I am going to be okay.
These are just a few ideas to get started. As you think of that special moment of gratitude, maybe you will come up with the perfect idea for that one special nurse.
With gratitude,
Coach Beverly
We are living longer & more people are getting diabetes. The American Diabetes Association has updated the Older Adults Standards, with special attention to considering the reduction of medication & insulin therapy intensity. The older population has unique issues & special needs that require consideration as we provide diabetes self-management education. This online course highlights key areas of assessment, intervention, and advocacy for older clients living with diabetes.
Objectives:
Intended Audience: An important course for healthcare professionals seeking to gain an understanding of the special issues and goals for older adults.
Don’t worry if you can’t make it live. Your registration guarantees access to the recorded version in the Online University.
All hours earned count toward your CDCES Accreditation Information
Sign up for Diabetes Blog Bytes – we post one daily Blog Byte from Monday to Friday. And of course, Tuesday is our Question of the Week. It’s Informative and FREE! Sign up below!
The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.
Without reading any scientific papers, we intuitively know that we just feel better after moving. Humans are designed for motion interspersed with periods of rest. However, while activities like yoga, walking, or swimming may give us a boost of energy, are there specific exercises that will actually make you feel happy?
What activities not only crank up our heart rate, improve muscle strength and flexibility while also bringing us feelings of JOY?
I did my own study with an “n” of 1. I rated my joy feelings on a scale of 1-10 (and pulse) before doing these seven activities that each last for one minute. My joy rating was about a 3 before and it easily jumped up to an 8 during the movements and I couldn’t help but spontaneously smile. Plus, the glow continued afterward. Those 8 minutes of joy movement gave me the extra mental boost I needed to finish this blog post on a busy Monday morning,
Try it for yourself. Commit eight minutes out of your day to try this simple body joy workout. Invite your friends and family to compare their “joy” before and after doing these movements.
The American Diabetes Association recommends that people with prediabetes and diabetes get up and move every half hour. This joy workout offers a starting point to begin a new habit of moving more. Of course, individuals may need to modify some of the moves for safety and comfort. If doing it all at once is too much, a person could spread the workout throughout the day, doing one move at each half hour break. Even turning on the music for a few minutes and spontaneously dancing invokes joy and improves health.
You are invited to choose your favorite beat or just enjoy the music on the Joy Workout Video (from Newsweek article).
Consider this as an experiment and an invitation to rediscover the joy of movement. There are plenty of other science-backed ways to improve your mood with exercise and these exercises may just be the start.
Whether you are new to diabetes or a seasoned expert, you’ll benefit from this virtual conference with the latest research plus critical content that you can immediately apply to your clinical practice.
Download Course Flyer | Download Schedule
If you are seeking a state-of-the-art review of current diabetes care, this course is for you. Our team has been fine-tuning this course for over fifteen years, and we know what you need. This program can also be a great addition to your CDCES or BC-ADM exam study plan.
Team of expert faculty includes:
Don’t worry if you can’t make it live. Your registration guarantees access to the recorded version in the Online University.
All hours earned count toward your CDCES Accreditation Information
Sign up for Diabetes Blog Bytes – we post one daily Blog Byte from Monday to Friday. And of course, Tuesday is our Question of the Week. It’s Informative and FREE! Sign up below!
The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.
Setting realistic person-centered goals is a critical part of providing diabetes education care and support. We have created a goal sheet that you can use in your practice to capture the next steps toward improving self-care.
You can customize this sheet with your logo and contact information or just download and print the PDF to get started. No permission is needed. We are delighted to share these sheets with you.
Taking on a new behavior is not easy.
By careful coaching, we can help participants create goals that are REALLY achievable and important to the individual.
For example, someone says they want to “eat more healthfully”, then we can ask, “What would that look like for you?”. They might reply, “I want to eat for more fruits and vegetables instead of junk food”. To get more specific, we can discuss how many servings of fruit and vegetables a day do they think would be realistic? We can encourage individuals to start with one to two servings a day and gradually increase portions as the person gains more confidence in their ability.
To help build success, we may want to emphasize that is doesn’t matter whether people consume fresh, frozen or canned fruits and vegetables. They all offer similar nutrient values. The main consideration is highlighting affordable and appealing fruits and veggies based on the individuals’ taste and preferences.
This simple goal sheet can help capture the negotiated goals and follow-up care activities. This checklist of activities can also be reminders for us to discuss eye and foot care, plus oral hygiene and vaccinations too.
Learn Test-Taking Secrets with Coach Bev – Option to add on 200+ Computerized Practice Test Questions for $49
During this webinar, Coach Beverly will help you transform your nervousness into focused energy that will help you succeed. She will provide test-taking tips based on her experience taking the certification exam six times.
To provide plenty of practice, Coach Beverly will sample 20 test questions that have been plucked from our Test Taking Toolkit during this live webinar.
She will explain how to dissect the question, eliminate wrong answers and avoid getting lured in by juicy answers.
Includes a review of 20 sample test questions with test taking strategies.
This includes access to the recorded version of this webinar on your Online University Student Portal.
Plus, the Test Taking Toolkit provides you with over 200+ sample online practice questions, simulating the exam experience.
A perfect way to assess your knowledge and create a focused study plan, while increasing your test-taking confidence.
The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.
We are excited to share our guest blog post by multicultural nutrition expert, Lorena Drago, MS, RD, CDCES. In addition to creating an amazing 6-week series that provides participants with tools, including live cook-alongs, that highlight the foods and traditions from the six largest Hispanic subgroups in the U.S. Lorena is a great story teller, plus, she is offering a $30 discount for her program series which starts November 2nd. Thanks Lorena for your sense of humor and your determination to get this spicy conversation going!
All Hispanic people like spicy foods, right?
Actually…
Funny story. I was eating a family-style meal with colleagues recently and took a bite from a dish that was spicy hot. I said, “Ooo – not for me. This is too hot.”
They looked at me and asked incredulously, “Aren’t you Latina?”
Yes, I am.
“Didn’t you grow up eating hot and spicy foods?”
No, I did not. I am Colombian.
“Don’t you eat hot foods in Colombia?”
No, we don’t. What we eat depends on the region in which you live. We have nine regions in Colombia, and I was raised in the Caribbean region. Therefore, the food that I tend to eat differs from the Pacific, Andean, Amazonian and other regions in the country.
We laughed over this, and a conversation about culture and food preferences ensued.
Many of us make assumptions about what our clients, including Hispanics, eat. What if you had a solid understanding of the food and culinary preferences of the six major Hispanic subgroups in the U.S.? You can! It’s time to Crack the Cultural Code!
This 6-week program is for YOU; dietitians, nurses, pharmacists, and for all those who provide counseling to the Hispanic population and are asked, “what can I eat now?” Join us if you wish to improve healthcare outcomes for the Hispanic clients you serve who are at risk of chronic diseases, including diabetes. This program will provide you with the tools to counsel clients from the six largest Hispanic subgroups in the U.S. Improve health outcomes. Learn the nuances, food preferences and culinary know-how to confidently counsel your Hispanic clients.
Register now: “Breaking the Cultural Code: How to Counsel the Hispanic Population, Featuring the Cultures and Cuisines of Mexico, Puerto Rico, Dominican Republic, Cuba, El Salvador, and Guatemala” 12 CEUs available
Lorena specializes in the multicultural aspects of diabetes self-management education and is an expert in developing culturally and ethnically oriented nutrition and diabetes education materials. She founded, Hispanic Foodways which received the New York City Small Business Award in 2006. She developed the Nutriportion™ Measuring Cups that has the calorie and carbohydrate amounts of common foods embossed on each cup and the Nutriportion™ Hispanic Food Cards that have pictures and nutrition composition of common Hispanic foods.
Lorena served on the American Association of Diabetes Educators board of directors from 2006-2010, Chair for Latinos and Hispanics in Dietetics and Nutrition. She was Past President of the Metropolitan New York Association of Diabetes Educators in 2004. Lorena won the Diabetic Living People’s Choice Award in 2012 and Latinos & Hispanics in Dietetics and Nutrition Trinko Award in 2016.
She is the author of the book Beyond Rice and Beans: The Caribbean Guide to Eating Well with Diabetes published by the American Diabetes Association. She is a contributing author and co-editor of the book Cultural Food Practices published by the Academy of Nutrition and Dietetics and was print communications chair for the Diabetes Care and Education Specialty Practice Group of the Academy of Nutrition and Dietetics from 2012-2015.
Read more here about Lorena and Cracking the Cultural Code
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For Free Resource Friday, we want to share our Free webinars with you!
Be a part of our diabetes community while learning about the latest in diabetes care. Plus, Coach Beverly provides an interactive question and answer session at the end of each live webinar.
Are you considering pursuing certification in diabetes care, but are not sure which certification is right for you and how to get started? Topics include:
Coach Beverly will share her personal journey on achieving both her CDCES and BC-ADM over 20 years ago and how these credentials have impacted her opportunities as a diabetes specialist and president of her own company.
Click on the link below for more info!
Join us to get ready to succeed a the CDCES Exam. This course will transform your test anxiety into calm self-confidence and test taking readiness. Topics covered include:
We will review sample test questions, and the reasoning behind choosing the right answers.
After registering, you will receive a confirmation email containing information about joining the webinar.
Join us live! Click on the link below for upcoming dates! All FREE Preparing for the CDCES Exam Webinars air from 11:30 a.m. – 1:00 p.m. PST.
This free webinar will review changes in BC-ADM requirements for 2021 exam eligibility and test format, strategies to succeed along with a review of study tips and test taking tactics. We review sample test questions, and reasoning behind choosing the right answers.
Join us live- Click on the link below for upcoming dates! All FREE Preparing for the BC-ADM Webinars will air from 11:30 a.m. PST – 1:00 p.m. PST.
For many of us, taking the certification exam is a nerve-wracking process.
During this webinar, Coach Beverly will help you transform your nervousness into focused energy that will help you succeed. She will provide test-taking tips based on her experience taking the certification exam six times.
You are invited to join Coach Beverly for this FREE Webinar. And, if you want to have access to an additional 220+ sample practice online questions, you can purchase the complete Test Taking Toolkit.
What we say matters. As educators, advocates, spouses, friends, and providers, our use of language can deeply affect the self-view of people living with diabetes everyday. The language used in the health care setting is immensely important in determining the success of the interaction and long term relationships. Thoughtful communication provides a sense of support and empathy and moves both the provider and person with diabetes toward greater satisfaction and success.
This one-hour complimentary journey will expand your view of how trillions of bacterial hitchhikers profoundly influence our health. We will discuss how foods, the environment and our medical practices have impacted our gut bacteria over time and strategies we can take to protect these old friends. Join us!
Being a diabetes educator can be challenging. This one-hour presentation by Heather Nielsen, MA, LPC, CHWC will provide diabetes educators with helpful hands-on strategies to incorporate mindfulness and self-compassion into our daily lives and professional practice
No CE units are provided for our FREE Webinars, but we have good news: Visit our Diabetes Ed Online University where you can earn CEs from your desk!
View All Diabetes Education Services Free Webinars here
Sign up for Diabetes Blog Bytes – we post one daily Blog Byte from Monday to Friday. And of course, Tuesday is our Question of the Week. It’s Informative and FREE! Sign up below!
Accreditation: Diabetes Education Services is an approved provider by the California Board of Registered Nursing, Provider 12640, and Commission on Dietetic Registration (CDR), Provider DI002. Since these programs are approved by the CDR it satisfies the CE requirements for the CDCES regardless of your profession.*
The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.
Unsure about updates for this mastery level 2021 exam?
Join us to get ready to succeed at the BC-ADM Exam. This course will transform your test anxiety into calm self-confidence and test taking readiness.
This free webinar will review BC-ADM requirements for the current year.
She will also review sample test questions and the reasoning behind choosing the right answers. We hope you can join us.
Instructor: Beverly Thomassian RN, MPH, CDCES, BC-ADM is a working educator who has passed her CDCES Exam 6 times and first earned her BC-ADM credential 20 years ago. She is a nationally recognized diabetes expert for over 25 years.
Beverly has custom designed this course bundle to prepare you for your BC-ADM Exam. Including Level 2 (Standards of Care Intensive), Level 3 (Boot Camp), and Level 4, you can start studying now with 29 On-Demand webinars and practice tests to build your diabetes education foundation and prepare for the BC-ADM Exam.
Sign up for Diabetes Blog Bytes – we post one daily Blog Byte from Monday to Friday. And of course, Tuesday is our Question of the Week. It’s Informative and FREE! Sign up below!
Accreditation: Diabetes Education Services is an approved provider by the California Board of Registered Nursing, Provider 12640, and Commission on Dietetic Registration (CDR), Provider DI002. Since these programs are approved by the CDR it satisfies the CE requirements for the CDCES regardless of your profession.*
The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.
Diana Isaacs, PharmD, BCPS, BC-ADM, BCACP, CDCES
We are thrilled that Diana Isaacs will be joining our Virtual Course on October 6-8, 2021!
Dr. Isaacs was named 2020 ADCES Diabetes Educator of the Year for her educational platform promoting the use of technology, pumps, and CGM therapy for people with diabetes plus other innovations. Dr. Isaacs was awarded the Ohio Pharmacists Association Under 40 Award in 2019. Dr. Isaacs has served in leadership roles for several pharmacies and diabetes organizations. She has numerous diabetes publications and research projects with a focus on medications, CGM and diabetes technology.
As the CGM Program Coordinator and clinical pharmacist specialist in the Cleveland Clinic Diabetes Center, Dr. Isaacs brings a wealth of clinical knowledge combined with extensive research experience to this program.
Question: What do you love about being a Diabetes Specialist?
Dr. Isaacs: I have the opportunity to help people manage their diabetes through my expertise and support. I start many people with diabetes on CGM and I see first hand how life changing the technology is for them. People are very grateful for my help and it is so rewarding.
Question: Over the past year, what has been most challenging about providing diabetes care during the pandemic?
Dr. Isaacs: I miss doing the group classes and shared medical appointments but we’ve had to majorly scale back taking into consideration room size and safety. Also, many people are struggling with mental health during the pandemic and many are afraid to come to clinic. However, we have made great strides by increasing access through virtual care.
Question: What role do you see technology playing in people with diabetes lives over the next few years?
Dr. Isaacs: Technology is exploding. Virtual care is allowing us to reach way more people with diabetes and making it more convenient for everyone. Mobile apps and blue tooth technology are making it so the healthcare team can access a person’s diabetes data from anywhere (With their permission of course). There also continue to be huge improvements in insulin pump, continuous glucose meter, and smart insulin pen technology.
Question: What actions can Diabetes Specialists take to increase access to diabetes technologies including insulin pumps, CGMs and Smart Pens.
Dr. Isaacs: We need to stay up to date on all of the technology because it’s evolving so quickly. Some strategies to do this include attending professional meetings, meet with your sales reps, check out websites like diabeteswise.org and DANAtech (offered through ADCES). There are many continuing education opportunities offered through various organizations, including your website (www.diabetesed.net).
Also, if you get a chance to try a demo (Such as obtaining a sample of a smart pen, or CGM) and wearing it. That’s the best way to learn!. There are also various demo mobile apps that give the user experience. (Ex. T:Simulator for Tandem insulin pumps).
Question: Would you share your hobby (ies) and how you maintain work life balance?
Dr. Isaacs: I have 5 kids ages 2-9, so they keep me pretty busy. One day a week I completely disconnect from all electronics and just spend time with the family. I also enjoy running and run almost every morning before starting my day. With the pandemic I stopped going to the gym. I live in Cleveland and am proud to say I ran outside even when it was 3 degrees with lots of snow and ice on the ground.
Accreditation: Diabetes Education Services is an approved provider by the California Board of Registered Nursing, Provider 12640, and Commission on Dietetic Registration (CDR), Provider DI002. Since these programs are approved by the CDR it satisfies the CE requirements for the CDCES regardless of your profession.*
The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.