Healthy Thanksgiving Tips for Type 2’s
Thanksgiving is all about being with your family and your friends...and eating of course!
Being a Type 2, it’s important to make healthy food choices to help maintain stable blood sugar levels. Being diabetic doesn’t mean you can't have a special holiday and enjoy meals with your family.
Thanksgiving is a day to be thankful for what you have, including the precious moments you wait all year to enjoy with friends and family.
Unfortunately some people use the holidays as an excuse to completely throw their diet out the window and load up on whatever they want.
People with Type 2 do not have the luxury of not caring, even for one day, when it comes to making healthy eating choices.
In order to help all the Type 2's out there stay on track, we want to offer these tips and tricks in honor of Thanksgiving.
Tip 1: Build a Healthy Thanksgiving Plate!
A great way to practice this rule of thumb is to plan ahead and know how you will build your holiday plate in a thoughtful, reasonable way.
If you know you are going to want some mashed potatoes, turkey, and gravy, plan ahead to enjoy it while staying on track to meet your health goals.
A good rule of thumb is to fill the plate with:
The veggies can be favorites like broccoli, carrots, brussel sprouts, asparagus.
Lean turkey breast, chicken, and quinoa with cranberries are all great choices!
When building your plate, keep in mind your carbohydrate goal for the day and for the meal. This is probably the single most important area to focus on when trying to stay on track this Thanksgiving!
Know your daily carbohydrate goal in advance. For most women, it’s 45-60 grams per day and 60-75 grams of carbs for men.
Try to avoid the casseroles with heavy creams and sauces if you can. If you can't, then try to plan ahead and know how you will incorporate these foods in moderation. If your daily carb allowance plans for a snack, consider using it for an appetizer or dessert, or casserole you don't want to live without.
Still hungry? Craving Seconds? A great tip is to go back for more vegetables!
Tip 2: What’s Your Approach To Pressure?
Some people are really great at staying on track...until the peer-pressure takes over. Who hasn’t heard “you can have it just this once” from friends and family?
It’s vital to not give in to this pressure and say: “I’ll eat whatever I want!”
Practice your reply to friends and family, and consider using these strategies to survive and thrive on Thanksgiving:
“No, thank you! I wish I could eat whatever I want, but it’s not worth it to throw off my blood sugar.”
“It’s hard to say no to these foods, but if you could help support me on my Type 2 journey, I’d really appreciate it. “
“I would have more, but it’s not worth even the minor impact on my blood sugar.”
Don’t forget to look for support from other Type 2's online. Remember you aren't alone. Consider sharing favorite Thanksgiving recipes, photos, and words of encouragement in the "Winning Type 2 Diabetes Together" Facebook group by simply clicking here.
Tip 3: What’s Your Target Blood Glucose?
Remember to always keep your target blood glucose in mind. What are your ideal numbers before the meal, after the meal, 2 hours after the meal?
Tip 3: Don’t Starve All Day to Save Up For 1 Big Meal!
Most don’t realize it, but eating breakfast can be a powerful tool for weight and blood sugar management.
Studies show those who include breakfast as part of a healthy lifestyle tend to weigh less and eat fewer calories throughout the day. Consider eating a healthy, low-glycemic index breakfast on the day of Thanksgiving. How about some hot oatmeal with soy milk, apples, and cinnamon? It’s a great way to fill you up and keep hunger hormones at bay throughout the day.
Tip 4: Get Plenty of Exercise on Thanksgiving Day!
Incorporating light to moderate exercise as a holistic lifestyle approach to diabetes is absolutely vital to wellbeing and staying on track. Consider taking a walk before and after dinner, also the next day. Did you know exercise can help the body use insulin better for up to 8 hours? Think about when, where, and how you can accomplish this goal before Thanksgiving.
During this holiday season, remember to focus on your family, your friends, and your health!
We know the temptations at times can seem overwhelming. Don’t forget to seek the support of friends and family and reach out to other Type 2’s online.
In honor of this special day, we wanted to give you one of the tastiest and juiciest low-carb THANKSGIVING TURKEY RECIPES! We know that everyone says their turkey recipe is the best, but this recipe will sure give them a run for their money!
LOW CARB GARLIC BUTTER ROAST TURKEY
-One 12-14 pound whole turkey giblets + neck removed, rinsed + patted dry
-6 fresh sage leaves divided
-5 fresh thyme sprigs divided
-2 sprigs fresh rosemary
-3 medium onions cut into wedges
-5 medium carrots cut into 2" inch pieces
-4 celery ribs cut into 2" inch pieces
-1 lemon halved
-4 cups low-sodium chicken broth
Garlic Herb Butter:
-3/4 cup unsalted butter at room temperature
-1-1/2 Tablespoons chopped fresh rosemary
-1-1/2 Tablespoons chopped fresh sage
-1-1/2 Tablespoons chopped fresh thyme leaves
-1 Tablespoon chopped fresh parsley
-5 cloves garlic minced
-2-3 teaspoons sea salt
- If your turkey is frozen, allow 2 to 3 days for it to fully defrost in the refrigerator. Remove giblets & neck, rinse & pat dry.
- To make the butter: In a medium bowl, combine butter, rosemary, sage, thyme, parsley, garlic, salt, and black pepper and stir together until smooth and combined.
- Carefully loosen the skin from the turkey breast with your hands lifting and separating the meat. Do the same for the neck as well as the thighs and legs. Gently rub half of the butter under the skin using your hands and fingers and place 3 sage leaves and 2 thyme sprigs under the skin. Tie the legs together and tuck the wings underneath the turkey, using small skewers to secure, if necessary.
- Place 1/3 of the onions, celery, carrots, 2 sage leaves, 2 thyme sprigs, 1 rosemary sprig and lemon halves inside the cavity of the turkey. Place turkey, breast side up in a large roasting pan. Melt the remaining butter in the microwave and brush an even layer over the skin of the turkey. Arrange remaining carrots, celery and herbs in the pan around the turkey. Pour chicken broth to the bottom of the pan (will be using liquid to baste turkey).
- Preheat the oven to 425°F and position the rack on the lower third of the oven. Once the oven is ready, place the roasting pan in the oven and cook for 45 minutes. After 45 minutes, reduce the oven temperature to 350°F and continue to roast until a meat thermometer (inserted deep into the thigh but away from the bone) reads 180°F and juices in the thigh run clear when pierced with a fork, about 2 to 2 1/2 hours (or longer depending on your oven), basting with pan broth & drippings every 30 minutes. Cover loosely with foil if turkey browns too quickly. Remove turkey from the pan and onto a baking sheet and let rest for 15 minutes before carving. Strain and reserve pan juices for gravy!
Nutrition Facts - Amount Per Serving (1 g)
Calories from Fat 126
Total Fat 14g
Total Carbohydrates 2g
Have a happy Thanksgiving with this amazing turkey recipe!
From the CuraLife Team to you!