Holiday Survival Guide – 10 Steps to Success

Even when everything goes according to plan, the holiday season can be stressful. We get out of our usual rhythms of sleep and work. There are travel negotiations, eating out, parties, counters filled with treats, kids on vacation and visitors.

What can we do to make it through the holiday season and be ready to embark on the new year feeling our best? We have ten strategies for you and your patients. And even if you can’t do all ten, just pick one or a few that you feel you can commit to and succeed with most of the time.

10 Steps to Survive the Holidays PDF – a handout that includes the info below to print and share with your friends, patients and colleagues!

1. Be a sleep warrior – Americans are chronically under slept. 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. Invite friends and family to join you for an after meal stroll instead of plopping on the couch.   After meal walks lower post meal blood sugars and increase energy by getting muscles activated. And just 10 minutes of walking after meals can make a big difference.  Other ideas include; play catch or Frisbee, put on some music and get people dancing, rake leaves, organize a game of touch football, have family and friends sign up for a local walk event.

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 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 desert 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 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 one 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.

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!

Sign up now for our Getting to the Gut – Meet Your Microbiome in 2019

FREE Live Webinar November 14th, 2019 at 11:30 a.m. PST

 

 

New content and exciting research findings!

Join the wonderment as we explore the role of our Microbiome.

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!

Webinar topics:

• Discuss the latest research on our microbiome
• State the relationship between gut health and diabetes risk
• Describe 3 strategies to get our microbiome back to better health.

Presented By: Gutsy Bev and the Microbials

 

Beverly Thomassian RN, MPH, CDCES, BC-ADM is a working educator and a nationally recognized diabetes expert for over 25 years. 

 

• Bacteria Rap by Gutsy Bev and the Microbials
• Download the Gut Bacteria Rap lyrics

 

 View our fantastic resource page here

Beverly Thomassian and Theresa Garnero invite you to the First Annual

Women as Change Agents in the Diabetes Landscape Conference

The goal of this conference is to give voice to courageous women leaders who have made a significant impact in their communities and beyond. We have carefully created an agenda that includes a collection of women leaders and trailblazers in the field of diabetes. We are inviting them to share their journey and vision to inspire a generation of future luminaries.

Our Intention is to inspire diabetes health care professionals to take risks, try new approaches and envision themselves as powerful change agents.

To generate excitement and action toward change, we are building in purposeful time for networking, creating a plan for change and brief activity breaks between speakers.

Women as Change Agents Conference Brochure

Women as Change Agents Conference Agenda

Registration Fee: (includes breakfast, lunch, Diabetes Med PocketCards, CE Certificate)

• Before Feb 15th, 2019: $219
• After Feb 15, 2019: $249

Presenters include:

• Ann Albright, PhD, RD
• Tracey Brown MBA, BChE
• Nicole Johnson, DrPH, MPH, MA
• Maureeen McGrath, MS, PNP-BC, BC-ADM
• Susan Guzman, PhD
• Edi Matsumoto, FNP, MSN, MFA, CDCES, BC-ADM
• Theresa Garnero, APRN, BC-ADM, MSN, CDCES
• Beverly Thomassian, RN, BC-ADM, MPH, CDCES

See Bio Page for detailed speaker information

This conference is a labor of love and passion. It is a dream co-opted by two Diabetes Nurse Specialists who believe that woman make a powerful difference in the lives of people living with diabetes.         

Registration Information:

Date: May 10th, 2019 | 8:00 a.m. – 4:30 p.m.

Location: AC Hotel San Francisco Airport / Oyster Point Waterfront 

CEs – 7.5 for Nurses, RDs and CA Pharmacists

Coach Bev and Anne are safe at Diabetes Education Services

So many have reached out to check in on us and we appreciate your outpouring of love and support.

Diabetes Education Services is open and ready to serve. Our office is located in Chico, CA which is about 10 miles west of Paradise and the Camp Fire.

Coach Beverly and Anne are safe and sound and determined to keep moving forward and provide services to our Diabetes Education Community. 

Camp Fire in Paradise and Surrounding Communities

As you have heard on the news, the town of Paradise and surrounding areas have been completely devastated.

Most of the homes and businesses are gone and there is only scorched earth in its place.

For twenty years, I have driven up the hill to Paradise on Tuesdays, to run the diabetes program at Adventist Health, Feather River Hospital.

I loved that small community hospital, all the patients I get to work with and our amazing diabetes education staff. Together, we built an ADA Recognized Diabetes Program, a thriving support group and we launched a wildly popular Diabetes Prevention Program in January 2018.

Very sadly, the hospital is partially burnt down and many of the surrounding clinics are completely gone. It is a miracle that the courageous nurses and hospital staff were able to evacuate all the patients to safety while fire was raging all around them. They are such amazing heroes and I am forever thankful for their courage and dedication.

The future of our Diabetes Education and Prevention Program is unknown, but we will figure out a way to provide this critical service to our community in the near future. I am very worried about several of my patients whom I have known for years and have become such an important part of my life. I hope to hear from them soon.  

How you can help:

So many of you have asked how you can help. Most people fled their home with only the clothes on their back and their pets. The shelters are overwhelmed with food and clothing donations.

What is needed now is donations to emergency relief funds.

Here are a few reputable organizations that you can feel good contributing to knowing that the funds will get to the people who need it most.

• North Valley Community Foundation – fund is going to support the needs of the evacuation centers who opened their doors to support the people who lost their homes and are fleeing the fire.
• Caring Choices Chico: 100% of your donation will be used to directly offer aid to those in need. Donors can indicate if they are making a contribution or a donation to a specific person, area or need.
• The American Red Cross: Visit the Red Cross’ special donation page or call 1-800-RED CROSS or text the word REDCROSS to 90999 to make a $10 donation.
• The Salvation Army: A special page, SalArmyCampFire.org, has been created to accept donations. People can also call 1-800-SAL-ARMY (725-2769) and specify “Camp Fire” for designated funds.

Thank you again for all your kindness and concern!

With love,

Coach Beverly & Anne

November Newsletter is here!

by Coach Beverly
Beverly Thomassian, RN, MPH, CDCES^®, BC-ADM

November Newsletter now available!

The theme of this Diabetes Month Celebration focuses on the family unit. Families play an active role in preventing diabetes, supporting each other in making healthier choices and coaching each other to keep moving forward! Articles include:

• Diabetes Concerns Every Family
• Flu Risk – Vaccines Save Lives
• Holiday Survival Guide
• and more! 

Click here to read our newsletter!

Our Diabetes Detective Team scans the diabetes news to discover the most relevant info that Diabetes Educators need in their daily practice. 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!

Check out our latest Blog Bytes >>

We apologize for the inconvenience, please enjoy other recent Blog Byte:

Recent Blog Bytes:

Mindful Monday | Daylight Savings – Tips to stay healthy during the dark days
Diabetes and Obesity Increase Flu Risk – Vaccinations Save Lives
Free Resource Friday – Preparing for the CDCES Exam Webinar!
Happy Diabetes Month – Toolkits and Resources
Don’t Be Spooked by Leftover Halloween Candy – 7 Strategies

Research conducted by the University of Queensland has shown that the increased prevalence of chronic conditions such as diabetes and above target weight, will cause more hospitalizations if there is a major flu outbreak.

A factor contributing to this likelihood, is that people who are above target weight or have diabetes, are more likely to get the flu. Plus, this same group is often antibiotic resistant.  Which means they may not respond to antibiotics if they get a secondary infection. This can turn a mild flu season into a severe outbreak.

Individuals who are obese or have diabetes “are more likely to be hospitalised or die from the flu,” though it is not yet fully understood why this is the case. These conditions may have a significant affect on immune response which protects against foreign virus’. The inability to fight off a virus may cause a rapid spread of infectious disease.

Everyone over the age of six months should get an annual flu vaccine.

• Click here to type in your zip code and find a flu clinic near you.
• Click Here for CDC Flu Facts and lots of helpful resources!

Scientist believe that the next flu pandemic is eminent as the rates of chronic disease and antibiotic resistance continue to increase. This pandemic may mirror the 1918 Spanish flu that killed between 50-100 million people.

Antibiotic resistance also plays a key role in the spread of infectious diseases. In 1918, many people perished due to the lack of antibiotics. We are now facing a similar situation as many bacteria are becoming resistant to these antibiotics.  Climate change may also have a significant impact on the immune response as risk for malnutrition from crop losses increases. Climate change is also affecting animal behavior, such as bird migration patterns, “which can contribute to the spread of the flu.”

Dr. van de Sandt of the University of Queensland states that, “there is a lot to be concerned about, and we still don’t have a vaccine to protect against all the strains of influenza.” Developing a new vaccine is the next big step in preventing this pandemic. Decreasing the rates of diabetes and above target weight will also make a significant impact on immunity and flu prevention.

For more information, visit Rise of diabetes could exacerbate future flu pandemics.

An abundance of research supports getting adequate sleep for adequate growth and overall health. Health risks increase when an individual is sleep deprived. Sleep deprivation increases risk for type 2 diabetes, high blood pressure, heart disease, and insulin resistance.

In addition, new research by the academic journal “Sleep,” has shown that,”Social Jet Lag” waking up at different times on the weekends vs. weekdays, may increase the risk of heart disease.

Current research by Duke University Medical Center demonstrated that individuals with what is referred to as “social jet lag” may also have an increased risk of depression and stress than subjects who woke up at the same time consistently. The connection thus far is not clear as some researchers believe that, “poor sleep interferes with the body’s metabolism which can lead to weight gain” which creates a vicious cycle of poor sleep and weight gain. Previous studies have also shown that a varied sleep schedule can lead to the development of obesity and type 2 diabetes.

The authors conclude that further research is needed to determine why individuals who get less sleep are gaining weight and increasing their risk for cardiometabolic conditions.

For more information on “social jet lag” and its effects on cardiometabolic health, visit A regular bedtime may benefit your heart and metabolism”

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!