Enjoy Holiday Foods Without Spiking Blood Sugar

Healthy holiday advice from our Scientific Advisory Board Member, Kim Rose, RN, Certified Diabetes Educator, and Registered Dietician. 

Give yourself the gift of self-care this holiday season

An essential part of diabetes care and management revolves around self-care. This time of year can be even more difficult to fit it in. If you feel like you already don't have time because your blood sugar always needs attention, I have three crucial steps for you:

👉 Step 1: Take five minutes for yourself (YES, YOU CAN). Grab a journal or a fresh sheet of paper, and use this writing prompt:

What are your favorite memories of the holiday season? What can you do to incorporate or adapt some of them into your plans this year?

👉 Step 2: Eat right for self-care.

The food we eat has the potential to either keep us healthy and energized or do the complete opposite. Everyone's eating pattern is different and holiday gatherings often center around food. As a general rule, focus on lean meats, whole grains, and plenty of vegetables. Make these foods the majority of your holiday plate.

👉 Step 3: Do the things you love with the people you love.

There's something powerful about spending time with a pet or person that means the world to you. This month, prioritize those who make you feel like your best self. Not only will you make long-lasting memories, but there is a possibility you can produce those happy, feel-good hormones to help promote positive feelings. Love and laughter may be the medicine you need for better blood sugar management. 

Kim’s favorite holiday recipe:

Zesty Parmesan Roasted Brussels Sprouts


1 pound Brussels sprouts
Olive oil, for drizzling
Zest of one lemon
1/4 teaspoon salt to taste
1/4 teaspoon garlic powder
1/2 cup grated Parmesan cheese


  1. Preheat your oven to 350ºF.
  2. Wash and trim the bottom of the Brussels sprouts, and slice them in half.  
  3. In a large mixing bowl add Brussel sprouts, olive oil, lemon zest, garlic powder, parmesan cheese, and salt.
  4. Toss gently to coat the Brussels sprouts evenly.
  5. Place the Brussels sprouts on the prepared baking sheet.
  6. Bake for 20 minutes.