Hello Reader, 👋🏻
Thank you for being part of our community! As we close out March's National Nutrition Month, I wanted to reflect on this year's theme: "Food Connects Us."
Food is more than just nutrition. It connects us to one another and to our culture. In Asian communities, food is very much a love language - we often show how much we care for each other through the meals we prepare and share.
This month, I've shared some thoughts on navigating the love-hate relationship many people with diabetes experience with food, especially when saying "no" to food offerings can feel like rejecting love.
THIS MONTH'S HIGHLIGHTS 📊
Blog:
Managing diabetes becomes especially complicated at social gatherings. I've shared common struggles in one of my recent blog posts and compiled practical tips for enjoying Asian social gatherings with confidence.
Instagram:
This month, I created two free resources✨ to help you navigate social gatherings: a medication timing guide and a comprehensive strategy guide. Download them today! ⬇️
PRACTICAL CORNER 💡
Setting Boundaries at Social Gatherings
Recently, a client returned from a month's trip to his home country with his A1C increased from 7.2% to 10.0%. The challenge? Numerous social gatherings where saying "no" to friends' and family's hospitality felt impossible.
Have you faced similar situations? My THANKS framework has helped many clients navigate these challenging interactions:
T - Thank them for their care: "Thank you so much for this delicious meal, Auntie. Your cooking always reminds me of our family traditions."
H - Honestly state your needs: "Honestly, I'm comfortably full right now after enjoying everything you prepared."
A - Address why it's important: "As you know, I've been working on managing my blood sugar levels to stay healthy."
N - Name specific support needed: "I'd love to bring some of your cooking home for me to enjoy tomorrow, instead of having more now."
K - Kindly share mutual benefits: "Keeping my health in check means I'll be able to enjoy your amazing cooking for many more family gatherings."
S - Stay concise: "I truly appreciate your understanding."
This framework honors both your health needs and cultural traditions while maintaining harmonious relationships. Many of my clients find their family members are more supportive than initially expected!
DIABETES INSIGHT 🔍
Did you know that when you go to sleep might be just as important as how long you sleep for your blood sugar management? A recent study found that both inadequate sleep duration and late bedtimes (after midnight) were associated with greater blood sugar fluctuations.
This is why I've included "Moonlight 🌙" as a distinct pillar in my 8M Framework. I've seen countless clients struggle with blood glucose despite following nutrition and exercise plans perfectly. Sleep is often the missing piece.
In my practice, I always ask about daily routines, from wake-up time to bedtime, and assess sleep quality to ensure we don't miss this critical component of health. While most diabetes programs focus solely on diet and exercise, my comprehensive approach 🧩 recognizes that optimal sleep is fundamental to blood sugar management.
Stay tuned for our April blog where I'll share practical sleep strategies that have helped my clients achieve breakthrough results.
YOU ASK, I ANSWER 🙋🏻♀️
"I thought fruits were healthy, but they raise my blood sugar. Can I still have them?"
YES! You should absolutely include fruits in your daily meal plan. They provide essential nutrients and fiber that are beneficial for overall health. Try these strategies:
- Pair fruit with protein or healthy fat (have nuts with your fruit)
- Choose whole fruits over juices (fiber slows sugar absorption)
- Be mindful of portion sizes (e.g. one small apple or 1 cup berries)
- Consider timing fruit after meals rather than on an empty stomach
The best approach depends on your medication schedule, activity time, and lifestyle. I help my clients find personalized plans to enjoy fruits while minimizing blood sugar fluctuations.
Do you have questions about managing diabetes? Send them to me, and I'll answer them in next month's newsletter! 📝
COMING UP NEXT 📅
In April, we'll dive into an often overlooked yet crucial topic: sleep. We'll explore:
- How sleep affects diabetes management and insulin sensitivity
- Practical strategies for improving sleep hygiene
- Cultural considerations affecting sleep patterns
- Tips for creating a sleep routine that supports blood sugar stability
ACTIONABLE TAKEAWAY ✅
For the coming month, practice the THANKS framework before your next social gathering:
- Write down a personalized version that feels natural to you
- Practice saying your responses out loud until they feel comfortable
- Try it in a low-pressure situation first with a supportive person
- Reflect on what worked well and what you might adjust next time
✉️ Find this newsletter helpful? Forward it to a friend who might benefit too!
👋 About Karen
I'm Karen Lau, a Registered Dietitian and Certified Diabetes Care and Education Specialist with over 15 years of clinical experience helping Asian Americans manage diabetes while honoring their cultural traditions. My background in diabetes care at a major medical institution has given me deep insight into creating culturally-informed approaches to blood sugar management. Want personalized support? Book a free strategy call to learn how we can work together.
Note: This content is for general knowledge and educational purposes only, not medical advice. While this guide follows current medical guidelines, always consult your healthcare team for personalized recommendations and advice specific to your situation.
To your health—body, mind, and heritage,
Karen
Diabetes Dietitian & Diabetes Care Specialist (RDN, CDCES)
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