Diabetes Open Hours: Surviving the Holidays with Diabetes

0:00 [Music] welcome to diabetes open hours your live0:05 Q&A opportunity with experts in diabetes management and care my name is Kayla Ranka and I'll be your moderator for0:11 today I would like to start by acknowledging that I'm calling in from Toronto and that I'm located on the0:17 traditional indigenous territory of the wendat hinoni anishnabe and the Miss0:22 sagas of the credit and that Toronto is now home to many diverse First Nations Inuit and matey people as a health0:30 focused organization diabetes Canada recognizes that there is systemic racism within and throughout our institutions0:37 and that we have the responsibility and the power to create culturally safe and appropriate environments of care the0:45 topic today is surviving the holidays with diabetes and while we have experts on the call today this webinar is for0:51 educational purposes only the content discussed in this webinar is not intended to be medical advice and to the0:57 extent that medical advice is required you should consult with a qualified medical professional the information1:03 discussed in this webinar cannot replace consultations with a qualified healthc care professional to meet your1:08 individual medical needs and lastly the views and opinions expressed in this webinar are those of the speakers and do1:14 not necessarily reflect the views or positions of diabetes Canada having said all of that today we1:21 have Gail mcneel and Shelley Jones joining us this Dynamic nurse and certified diabetes education Duo have1:28 graciously LED our virtual Di diabetes classes for the last three years and bring with them a combined 70 plus years1:35 of experience in diabetes management education and clinical practice not to1:40 mention the many volunteer and Leadership roles they've held for diabetes Canada and other professional groups and associations over the years1:47 not only are they incredibly knowledgeable but they're also a lot of fun so we're very lucky to have them with us here today before we get started1:55 just a few housekeeping things please note this event is being recorded and will be shared on our website and YouTube channel for OnDemand viewing any2:03 questions or comments that you submit via the chat function will be visible to other participants during the event but2:08 we will not share any names or record of the chat in the recording we ask that any comments or reactions you share be2:14 affirming and positive and we encourage you to discuss your learnings with your regular healthc care provider prior to2:20 making any changes to your current routine all right with that are you ready to get started Gail and Shelly yes2:26 thank you thank you so very much perfect okay okay so while we're waiting for our first questions to come in maybe we canHoliday Concerns2:33 just start with some of the unique concerns that people living with diabetes might experience around this2:38 time of year well the problem with again not problem the situation with diabetes2:44 again where it's control by the food the activity and the medications all of2:49 which may be impacted by the quote holiday season as such one of the things2:55 we always talk about now Shelly and I are not dietitians okay what we've been with working with the food for many3:01 aspects but if you really want to consult a dietitian about the holiday planning that's a really great idea but3:07 one of the biggest questions we always get is what do we do about the food there's always so much more food and3:14 people are expected and that's the way in our culture whether it's chrisis hanuk whatever you3:20 celebrate um food is a way of socialization right so the question is3:26 always you know number one for instance what do I do at the buffet table so Shelly what what do you say about that3:33 Pati will come in and say you know I've been invited to this dinner and I know there's a buffet table what am I going to do so so you can pick some healthy3:40 choices um start off with some vegetables and fruits like load up on those appetizers that you know aren't3:46 going to affect your blood sugar so there's always lots of choices when it comes to that um when you're picking3:51 your carbs look for higher fiber curbs things that aren't going to shoot your sugars up really fast so the more fiber3:57 that's in your in your breads for example the less it's going to affect your blood sugar and4:03 moderation and if you're someone who's counting so if you're going to have that sweet treat at the end maybe eat a4:09 little bit less of the bread or the potato salad or whatever you're choosing off the buffet table so sometimes it's a4:16 bit of a tradeoff right I also had a um one time we were talking about the plate sizes you know at the buffets and we4:24 said how about choosing one of those smaller plates and I always think Shelly of the plate method that we've used all4:30 the way through our diabetes education where if you're familiar with it the plate method is half of vegetables and a4:37 quarter protein and a quarter starch now I'm not sure whose plate looks like that at Christmas time but think of that when4:44 you're at the buffet table the other thing people suggest too is only take4:49 what you need and walk away okay do not stay at the table because it they said4:55 it takes what about 20 minutes for your brain to register that the food is is actually there so you see all this food5:02 in front of you you're you just want to go and take it all at this point in time so walk away from it they're suggesting5:08 okay and another thing I I love the one of the Physicians one time said though5:14 if it's uh looks good don't eat it and I thought that's a horrible thing to say because Christmas is the Christmas and5:20 the holiday season you know we want to celebrate and we want you to enjoy it so I'm going to suggest and this may be a5:27 little stretch but there's no naughty food foods but as you say Shelly everything everything in moderation5:34 exactly and making the healthier choices I think is is one of the ideas so I love5:40 that yeah I always think too the concept of nourish first so pick those things5:45 that provide you with that great nourishment for your body your mind your sort of healthy intake and then look at5:54 those other options that might be more indulgent during this time of year for sure exactly thanks guysPlanning6:00 when it comes to planning are there certain tactics that can be sort of6:07 thought of in advance in terms of managing your blood sugar so you know food affects blood sugar but so does6:13 stress so does hydration so does physical activities so when we're planning to go to a large family6:19 gathering or maybe a work event or something what kind of tactics can be done in advance to kind of smooth that6:27 um blood sugar response you want to think about the timing so if6:33 you're going to a middle of the day event then you might want to have an earlier breakfast or a lighter breakfast6:39 when you in the morning to get you started for the day so think about the timing um and if you have a later6:47 supper again you want to think about that timing so you might want to have your lunch maybe not at lunchtime but6:55 have it a little later in the afternoon so that when you go to that late dinner you're not as hungry and you're less7:00 likely to load that plate up exactly now the other thing I'm going to suggest to7:05 and is do do not skip meals okay because that's so difficult for the body with7:10 the insulin and and the medications and things so don't skip meals but as Shelly was saying maybe bit lighter you know7:17 one meal versus the other and the planning that's involved there now if you're on insulin for instance the basil7:23 insulin is going to be there doing what it's doing and then you will just take the actual Meal Time insul in timing7:30 with the meals yes it's a little bit different along the way but you can adjust um medications like the Glides um7:38 the gyes of the world again be careful when you're taking those and thinking of7:44 plan ahead look at the timing that's involved and then we have a lot of medications to in diabetes Now that7:50 don't contribute um to the low blood sugars so we don't really um we take them as prescribed you know the usual7:58 timing it's the only one ones we really worried about are the insulins and the diam microns and the secr aogs is that8:05 right Shelly did I C that just to remember that and and when you're thinking about the timing that I used to8:10 tell my patients all the time is is we want to try and space those meals four to six hours apart so wherever your day8:18 starts if you have a late start to your day because you had a late evening the night before because you were out8:23 socializing and things well breakfast is wherever your day starts and then just try to time your meals after that so it8:29 doesn't matter when when your day starts that's breakfast four to six hours later you're going to have something else to8:34 eat and four to six hours later you're going to have something to eat again to try and keep that balance so just kind8:40 of keep that in your mind you've got a window to work with exactly and some people say well the meal is so late well8:45 you could have you know a carpa heart if you wanted it earlier or have a small snack and some people even say that8:50 helps although you know that buffet table looks so good but you know they say have a small snack to tide you over8:56 till you get there so you're not starving as such is another and I would suggest your snack make sure there's9:02 some protein in that snack so it's going to stick so it's going to carry you through yeah great idea I think so I9:08 like to say protein in plants so you have some protein and something with a little bit of fiber in it so whether9:13 that's you know whole grain fruits and vegetables something along those lines with the protein always does a person9:18 well exactly um so food we've been talking about a little bit um and certainly is only one of the indulgencesAlcohol9:25 over the holidays often times alcohol or sugar sweet and beverages things like that are a big part of of celebrations9:33 and traditions for people so can we just review maybe the effect alcohol has on blood sugar and then how to consume it9:41 responsibly while living with diabetes Jolly has a great way of describing this one so so in moderation9:49 right so try to follow guidelines which can be challenging but a glass of wine with your meal is not going to upset the9:56 apple cart the thing to remember about alcohol if you're someone who is on insulin or on those SRS so the diamicron10:03 the glycosides those pills that are kicking your pancreas to make more insulin that puts you at risk for a low10:09 blood sugar so alcohol is metabolized by our liver and one of our liver's jobs is10:15 when our sugar drops is to put sugar in our bloodstream to keep us from going too low but when alcohol's on board your10:21 liver won't rescue you so if you're having a glass of wine or something to10:27 drink it's it's a good idea to have a snack with it be eating something along with it just so you balance that so you10:33 can potentially avoid that low blood sugar if you're someone who's at risk for a low blood sugar um and then to10:40 remember the extra calories that we have in alcohol that kind of counts those are extra calories so think about that and10:46 what you're mixing it with so Kayla mentioned those sugar sweetened beverages so if you're mixing with juice10:51 or if you're using regular soft drinks those things are going to kick your sugar up the juice of the soft drink but10:57 not the alcohol um I would also suggest if you're somebody on insulin and you're out make sure you check your sugar11:04 before you go to bed that night if you've had a couple of drinks make sure your sugar is not too low that you have a snack because that alcohol is going to11:11 be working away in there is going to tie that liver up so if you're dropping a little overnight you might not notice that so you don't want to have that11:18 happen to you as well exactly and be careful you know don't be afraid to ask people if they're11:24 serving a cocktail to you or what ask what's in it um and if you get a chance read any of the labels and as shell was11:31 saying you know you can do the diet lemonades just as easily as a regular lemonade so watch those sugary the11:37 sugary drinks that look so yummy okay and again just beware if you're11:42 concerned take your blood sugars after and find out what's happening there okay and if you need a little bit of that11:47 fizz there are lots of fizzy beverages carbonated waters on on the market now11:53 that have no calories no sugar no salt much healthier choice yeah right11:59 maybe while we're on the topic for those new people who might be joining us some signs and symptoms of low blood sugar12:04 just to remind them um heading into the season well again if if you're going to12:10 if you're on the insulin or the crog and the Blood suges start to drop below 3.9 you might get a little shaky or a little12:16 sweaty or your first signs okay and immediately T treat with 15 grams of12:22 sugar and that can be uh four of the dexos tablets we get at the drugstore and three packages of sugar it can be12:29 three4 of glass of juice or regular pop or six Lifesavers okay and that would bring you back up and then be sure to12:36 retest in 15 minutes and if the blood sugars have not come back up then ret12:41 retake the glucose okay along the way um and again if you are on insulin and this12:47 acrtic go you know monitoring is something yes we are going to need to do especially when the alcohols involved12:53 along the way but I want to State too we sound like we're we're sort of um whoa don't do this and don't do that I mean12:59 we want you to enjoy the holiday season and you enjoy them more with a little13:05 bit of planning and a little bit of forethought okay we're not saying um don't do this don't we're saying you13:10 know little bit of planning little bit of forethought we'll make those holidays a lot more fun lot more and safer along13:18 the way I also suggest Gail because sometimes some people may not be able to test their blood sugars they may not13:24 have the supplies they need or they may have forgotten them at home or for whatever reason so I always told my13:31 patients if you think you're having a low if you're somebody who is at risk for a low and you think that might be13:36 happening assume it is and treat it absolutely better to be a little too high than it is to drop too low exactly13:43 and again as you said Shelly one you know high in the sequence of events is not going to set up upset the apple cart13:50 entirely people ask oh will one high blood sugar affect my A1C and the answer is no if they're high for a long period13:57 of time and remember the holidays are only sort of you know a couple weeks or14:02 even narrow it down to a couple of days and so and that won't upset the apple cart over the entire picture okay just14:09 keep that in mind we have um a question just wanting some clarity around why 15Why 15 grams of sugar14:15 grams of sugar to treat a low that in the studies that they've found that's what brings the blood sugars back up14:21 okay if it's a severe low we would treat it with 20 grams and then if it they've actually changed the the hypoglycemic14:28 guide lines in diabetes Canada at this point in time but 15 grams of sugar should bring your blood sugars back up14:34 into the five or the six range but remember too if your if your meal is14:40 more than an hour away and you've brought your blood sugars back up you're going to need a snack and this is kind14:45 of when you said the snack with the protein in it because we need to keep the blood sugars up there especially if14:50 you're taking um like a basil insulin remember it's always in there working so14:55 if you've treated the low blood sugars but you're not going to eat for a little while please take a snack that's got15:01 some sort of protein and carbohydrate like um you know cheese and crackers or15:07 um peanut butter crackers something like that because as you were saying the protein will keep the blood sugars higher for the longer period of time so15:14 but that's by a research they found now as they said if you are losing Consciousness and things that again we15:20 have other ways we have nasal um insulin that um if people are been taking insulin secreted Googs they probably15:26 have that from their Pharmacy um that's if you're severe but as Shelly said if15:31 you have any question that this is happening to you just take some more sugar little bit of a high is a lot15:38 safer situation correct correct and and for people who are on the pills the secreta goog so diamicron or glycoside15:45 or gide or those pills that kick your pancreas to make more insulin you take those at the beginning of the day so if15:52 you skip meals or delay meals that does put you at a little bit risk because those pills are kicking your pancreas to15:58 produce more insulin whether you eat or not if you're not sure that you're on those pills ask your pharmacist have16:04 that question with your far take that up with your pharmacist Bill let you know it's a great reminder um so let's spendStress16:12 a few minutes talking about stress I know lots of people find the holidays stressful but um maybe some16:19 specific considerations for those living with diabetes and how stress might impact their blood sugar drain this time of16:25 year shally this is yours too stress so so when we have stress which can be many16:31 things it can be not sleeping well so people with sleep apnea that's stress stress on your body illness and just the16:38 mental stress of the holidays when we have stress our brain kicks out hormones that go kick our liver to put sugar in16:45 your blood in case you have to run that's a that's a fight ORF flight response to stress happens to us all but16:51 if you're living with diabetes it'll make your sugars a lot more challenging to manage because the liver starts16:56 dumping sugar out there whether you need it or not so you'll see those fluctuations they17:01 will pass but it's to try and manage that stress things you can do to manage that stress so little exercise a little17:09 meditation a little me time um if you can take it however you can manage that17:16 that's what you need to try to do and just to know it's temporary and I think at this season we put the pressure on17:21 ourselves right I think a lot of us put the pressure on ourselves that we have to get this done this has to be done and17:27 the point of it is we're not going to be perfect please your blood sugar is not going to be perfect the food you're eating is just is not going to be17:33 perfect so take a little bit as as shell said me time okay take a me time every17:40 day just to settle yourself down some mindfulness whether you like yoga or something like that just take a little17:46 bit of time because stress can be a really big problem and I say you know17:53 look we we need to look after ourselves and they strongly suggest of course the sleeping that we need the 7 to n hours18:00 at night because you know if you don't sleep even one night they're suggesting18:05 lack of sleep increases our insulin resistance which with the blood sugar is up so really trying to make sure you're18:12 planning ahead I know it sounds like oh a lot to do here but just a little bit of planning ahead of time if you know18:18 you're going out one night try to get some really good sleep the day day before because we also by the way if we18:25 don't sleep we tend to um at that time back to that F we tend to eat high fat18:30 foods which are not great either so again the sleeping is important and the18:36 me time and remember please this isn't going to be perfect but you want to enjoy it remember the joy that they say18:43 you want enjoy yourself is what you want to do so a little walk or shut the door18:49 to the bathroom and climb into the tub and have a little soak exactly whatever me time it means to you please set some18:56 out for yourself yeah and so Gil you mentioned that s sleep or lack of can19:01 increase insulin resistance and does stress have a similar effect on blood19:07 sugar so raises the blood sugar yes as shelle was saying it definitely can raise the blood sugar because it kicks your your liver to start putting sugar19:13 out into the system now some people in their stress factors they tend not to they sometimes they skip meals and19:19 things like this so some people find again personal reactions that there actually blood sugars may be a little19:25 bit lower but it has a huge impact you know uh K people often ask us in our in19:30 our living well series um does stress cause diabetes and we say no no no it doesn't cause diabetes it's a genetic19:38 disorder with the environment involved but stress definitely adds a uh what's19:43 the word a a trouble to managing the blood sugars and it can put them up usually as shelle was saying but19:49 sometimes they can go down too so this is where it we need to manage our stress is what we need to do and as I say my19:57 idea of managing the stress is of planning ahead if possible and then um taking me time and and taking you know20:05 access where am I at right now am I running do they expect that of me or is that my expectation I've put on myself20:12 and so just step back for a minute and do some me time so great um so just another questionHandling Comments20:21 around um how to handle um maybe comments by well-meaning20:26 family and friends around the holidays for people living with diabetes and some tactics to um kindly um put them back in20:35 their place perhaps Kyla this is one of my favorite areas because I have to suggest that I I had a family for years20:42 that would put out the you know when you marry into a family they have different sort of foods and things like this and20:48 like I confess I don't think I like many of the foods on that Christmas table so20:54 the problem is that they say you have to try this you know of course you've got two sides you've got the diabetes police that are watching everything you put in20:59 your mouth right and then commenting all the time and then you've got the opposite where say you have to try this you have to try this and it it is so21:07 difficult to be polite so in the long run you know again just talking with people and they understand if you have21:13 diabetes but again just saying you know I don't think that I need I would would like to car have that at this point in21:21 time or even sometimes taking a bite of it that's going to solve the whole problem take a bite you don't have to21:27 finish you know if you put something on your plate remember you don't have to finish it and that was sorry that was my21:32 tactic I would put it on the plate take a bite and I would sort of leave it as that that's wasteful I realized but it21:38 sort of made everybody happy you know we got the taste in and that kind of stuff and then the people who are actually21:44 criticizing every time ate something um I would try to explain to them you know I can have everything in moderation you21:51 know all the natural sugars fruit's got natural sugar in it so again I need to21:56 eat sugar and it's in moderation and I I planned ahead and it's fitting fitting into what I'm working with that's what22:02 sort of uh but it is you know especially when you've got the mother- laws of the world and things like this sh any other22:10 ideas that you have no it's just to to um try to be polite uh and let them know22:16 that you are you are the one you are the manager of your diabetes yes and and you22:22 know the things that you need to do so yes yes they mean well I mean I think22:28 people really do mean well and they want you to have you know oh try this it's great and so they onlye meaning well to22:35 you in the long you say well I don't think I'll try that but then try something else that you look that's a little bit healthier in front of you as22:40 well you're at the table try something else that you think you can handle um or or would like and stuff and also if22:47 you're going anywhere and you're asked to bring anything or anything like that think of the healthy recipes that are22:52 there you know things that as as you were saying the protein and the leaves22:58 anything think about taking a healthier um dish uh and then you can be sharing23:04 that and when they're saying try this you can say try that as well you know healthier options along the way there's23:10 all sorts of Tricks through the trade but uh a great great idea for sureOverindulgence23:17 um so all of us have moments where we have overindulged whether it's in food23:23 or you know alcohol um anything along the way as you said it's about Joy it's about celebration these things happen um23:31 are there certain things to watch out for and how can people who maybe had a23:37 bit too much um kind of correct things um post that23:43 Indulgence well don't feel guilty because because as Kayla says we all do23:49 it whether we live with diabetes or not every once in a while we forget where the line is and we suffer the consequences um23:58 and and to remember that this is a blip in time yes exactly24:05 it's so don't feel guilty um if you've been planning ahead then the likelihood24:11 is that you're going to see the line before you get there but if you don't it's not going to upset the apple24:18 cart yeah so tomorrow is another day and just remember that that tomorrow is another day and and you get back on24:25 track yeah holiday about food and and drink and and celebration they're alsoSocialization24:30 about togetherness and and family and friends and so sometimes those things24:36 become very important um to people around this time of year Well you telling me shelle that sometimes we may24:42 go off the rails and and our planning isn't perfect is that what you're telling me I have yet to meet the24:47 perfect person I I'm sure that does not exist or perfect control okay it it24:52 perfect control is not always there and so things don't always go according to plan but that is just fine it's one day24:59 and guess what we're human and that's actually saying yes we're human because you're right God it socialization is the25:05 most important part is with people and and and getting along you know and working that's what the holidays are25:11 about is enjoying people we do it through food a lot but we don't have to we can do it through socialization one25:17 of the other things I heard one time too is when you're together with with families and things like this plan a25:22 healthy outing with the family for instance like going for playing um you know if it's snowing how about uh you25:29 know skating or something like that and every um Christmas in our family my brother-in-law used to do this and it25:36 was a great way to um you're not inside and you're not under that sort of umbrella that everyone's watching and25:43 saying you're just and you're active and you're having a lot of fun so you can socialize other than food too build some25:49 New Traditions yes exactly um I'm going to put a last call out for any questionsLast Call25:54 before I ask one more question um so if if you have any other questions for Gail25:59 and shell please pop them into the chat um but there's this concept of taking a26:05 holiday from your diabetes that I read about and I'm wondering if you've heard of that and what that might look like26:12 for people living with diabetes you know go it's the same thing as taking a vacation from my diabetes people would26:18 say I'm just going to take a vacation and walk away what I would tell people you know they say what of my BLS are26:24 going to go up and I said some people I'd say if it's going to bother you tremendously don't monitor that day okay26:31 just don't monitor if it's going to bother now if some people have to know what's happening then do it you know26:36 wearing the continuous monitors now of course is an easy way but keep in mind it's not going to be perfect along the26:42 way okay can we take a break and not monitor potentially if you feel safe in26:48 doing that it's this is a very personal diabetes is a very personal condition26:53 and so some people are can be comfortable but I I would say you know when you're having that turkey and the stuff and things just don't monitor your26:59 blood sugars that day you know for some people other people said oh I could never do it that way okay then monitor27:04 see what they're doing but as then shell is we've been saying if it's high don't worry about it yeah um the only caveat27:12 is maybe if you're on insulin you might want to be checking because you do have that bit of a risk for low blood sugars27:18 and people who take insulin often are adjusting their doses based on what they're going to eat right so if you're27:24 going to have that extra large carb meal and you're on a meal time insulin you're going to take a little extra of your27:29 meal time insulin to account for that carb so there are people out there who manage their diabetes that way let them27:35 do their thing let them manage it that way don't criticize them because they're doing that over the holidays exactly27:43 what they're doing is not wrong we are all perfectly imperfect stay flexible stay flexible um we have anotherFoods to Avoid27:50 question around if there are any foods that people should completely avoid during the holidays and I'm sure both27:57 both of you have great answers for that I'm gonna say there's no naughty Foods okay I'm going to say that um but28:04 knowing which foods are going to affect your blood sugars is important to the person so we do know the carbohydrate is28:10 going to be high and of course those sweets you know but remember some of the sweets have got fat in them too um but28:15 again there's to me there's no naughty there's no naughty Foods it's everything28:21 as Shelly will say I'll let shell everything in moderation but but I will28:26 put a caveat in there ale because I I I'm a person who believes that regular pop soda pop is bad for the world and it28:33 doesn't matter if you have diabetes or not nobody should ever drink it how about juices then shelle juices much28:40 sugar in the there is as much sugar in a juice absolutely but if you're going to make a tray the juice at least has a28:47 little bit of vitamins and things in it it might be good for you but there is nothing good for anybody in regular pop28:53 so if you need Fizz in your drink there are lots of no sugar no salt options28:59 that are just carbonated water flavored carbonated waters and I'm going to I'm going to be on the other side saying29:05 I've had patients that just can't do without their Coke okay they just they regular can't do it so I say Shel says29:12 everything in moderation you know what it's going to do then plan around it okay so you'll have that one and then29:20 maybe not have the roll again planning and looking at it this and options but it's very personal um but just know the29:26 sugar know what foods are going to raise your blood sugars and work with them and not saying avoid them entirely but sh29:32 will say avoid but just work with them that's the point and to understand that the pops and the juices the liquid is29:39 going to pop your sugar much faster than the slower acting TS so it's gonna jump29:44 you up there a lot quicker yeah moral of the day everything in moderation that's29:51 exactly that's my Mantra of Life all things of moderation including moderation exactly exactly I say enjoy29:58 the holidays okay please enjoy with people and again a little bit of planning makes it uh probably go a lot30:06 smoother a lot safer and you might be a lot happier about it sure all rightClosing Comments30:11 before we um have our last sort of closing comments and question um we're30:16 going to pop a brief evaluation into the chat if you could kindly take a minute to provide us with some feedback so we30:22 can continue to learn and grow and uh hopefully better meet your needs so so30:27 before we wrap up I'm just going to give you each an opportunity um to give any parting words of wisdom around the30:34 holidays in managing your diabetes I think I that's I've been saying all along is please enjoy30:41 yourselves okay because again we only live once and a little bit of planning will help along the way and if we do go30:48 off the rails it's only one blip as as sh will describe it and it's not going to change any it's not going to change30:55 the entire picture okay but one thing we didn't actually talk a lot about being active and stuff so think about that31:02 about think about going for a walk or something along the way too because that will number one relieve your stress it31:08 helps the blood sugars and it's a great way to just have your me time too so31:14 that's my suggestion please enjoy planning and enjoy yeah and and I Echo all of what Gail said there um31:20 moderation enjoy your holiday with your family with your friends um and good31:27 management enjoy enjoy the time it's a not a race it's a One laap race so take31:34 your time that's great thank you thank you both um so we've come to the end of31:39 our time and um no more questions so definitely want to thank everyone for joining us today and taking the time out31:46 of your busy schedule at this time of year um to be with us um sometimes it's31:52 difficult to make that time for ourselves but as you heard Gail and Shelly say right now more than ever is a31:58 great time to look at your personal care um it's so important and the benefits are always worth it um if you haven't32:04 filled in the evaluation please consider doing so now the link can be found in the chat and with that a huge thank you32:12 to Yale and Shelly are wonderful experts today I know I learned a lot and um even32:18 as someone without diabetes I'm certainly going to take some of the words of wisdom into my uh holiday with32:24 my friends and family uh without the generosity of your time uh Gil and Shelly open hours would not be possible32:31 thank you so much for joining us this is our last open hours for the year and if you missed any of the earlier sessions32:37 you can find them in the playlist area of our YouTube channel uh to learn more and stay up to date on Diabetes Canada32:43 work and resources you can visit our website at32:56 diabetes.com 1 1800 Banting that's 1 1800b n t n or email us at info@33:05 D.C stay tuned on our social channels and on our website for future webinars and events and with that thank you and33:12 enjoy a wonderful holiday33:18 season