SARAH: Hi, friends, once again, thank you for joining us for our November update. We also wanna take this time to remind you that November is Diabetes Awareness Month. Don't forget that Diabetes Awareness Month has its own blue ribbon that you can wear to support those you love who have diabetes. SARAH: Diabetes Awareness Month is here to increase awareness of diabetes, increase education around diabetes, showing ways to effectively treat diabetes and people with diabetes as well as preventative care. So as the holidays come around, let those special people you know who have diabetes that you love and support them on their journey. Well, thank you so much for joining us, and we hope you have a wonderful holiday season. SARAH: Do we get it? CAMERACREW: It's good for camera. SARAH: It's good. It's good. I think we got it. That's a good topic for November, right? CAMERACREW: That's great. Yeah. Nice work. SARAH: I mean, I think it does really good. Okay. I appreciate you guys. CAMERACREW: Nice work there. SARAH: Thanks. Hmm. Thanksgiving. I can't wait for all that good food. Turkey mashed potatoes, stuffing, and pie. Huh? I'm getting hungry. Just thinking about it. ANGEL SARAH: Now Sarah, you really should be watching your carbon intake over the holidays. People tend to overeat. That's really not good for your blood sugar. SARAH: You're right. I do tend to overeat at Thanksgiving. ANGEL SARAH: You know, you really could skip anything with carbs in it. Stick with the Turkey. You know, maybe cranberries without the sugar and steamed green beans. DEVIL SARAH: Steamed green beans at Thanksgiving. Don't listen to her. She's so wrong about this. This is the time to feast with your family and friends. Are you really gonna turn down your Aunt Patty's peek and pie? She'll never forgive you. SARAH: That's right. Devil me. She would never forgive me. DEVIL SARAH: No, she won't. Listen, it's one day followed by a few glorious days of leftovers. You can eat healthy after that. ANGEL SARAH: Do you really wanna do that to your body, Sarah? DEVIL SARAH: Please. You goody two shoes. ANGEL SARAH: Yeah. Don't be sassy with me. Dolly. McDo bad. SARAH: Ugh. Who do I listen to? Like I want to eat healthy over the holidays, but I still wanna enjoy a feast with my family and friends. EDUCATOR: Actually, both of them are right and wrong. SARAH: Educator. Is that you? EDUCATOR: Here's the deal. Of course you can enjoy all those yummy foods at Thanksgiving time or anytime. The trick is to have a balanced meal with healthy portion sizes. SARAH: Oh, how do I do that? EDUCATOR: Well, the easiest way to do this is through the MyPlate method. SARAH: Oh, we learned about that in the D-S-M-E-S series. EDUCATOR: Yes, we do. First you're gonna start with a nine inch plate. The plate size makes a huge difference when trying to get your portions correct. SARAH: Right. I do find that if I have a large plate, I tend to fill it up, but if I have a smaller plate, it tends to fill up pretty quickly. Forcing me to have smaller portions. EDUCATOR: Exactly. Fill half of your plate with non-starchy veggies like salad carrots or green beans that aren't too covered in other stuff. SARAH: Yeah. You know, those fancy green beans can get pretty fancy. EDUCATOR: Then fill one quarter of your plate with a heart healthy protein. SARAH: Turkey's heart healthy. EDUCATOR: Usually it is. If you have a choice of roasted versus fried, go with? SARAH: Go with the roasted. EDUCATOR: Yep. And that leaves us with one fourth of the plate for your carbs. SARAH: That'd be like corn stuffing mashed potatoes EDUCATOR: Or the dinner roll. SARAH: That's getting a little tight on my fourth of a plate. EDUCATOR: It is. And you can have a little of everything you want, or you could have larger portions of the dishes you like best. SARAH: Okay. And after that, something to drink. EDUCATOR: Look for beverages that are low in sugar. SARAH: So we're talking like water, unsweetened tea or black coffee. EDUCATOR: Those are all great options. SARAH: Okay. Ed, Eddie, Mr. Educator sir? EDUCATOR: Yes Sarah? SARAH: We haven't talked about the most important part. EDUCATOR: Okay, I don't know if it's the most important part. SARAH: You're right. But it's still pretty important. EDUCATOR: You're right. SARAH: It's the holiday and I'm going to eat dessert. EDUCATOR: Me too actually, here's what I would say. Do it in moderation. Have a small piece of pie. SARAH: That makes sense. EDUCATOR: Here is my last tip. SARAH: Lay it on me. Ed. EDUCATOR: Plan for some movement. After you eat, help with the dishes, go for a short walk. Do whatever you can to get moving. SARAH: All right. So my big muscles can start to absorb all that glucose from dinner. EDUCATOR: Exactly. SARAH: Okay. Well thanks. This gives me something. I can work with this Thanksgiving. So I can start with a nine inch plate. I fill half of it with my veggies, a fourth of it with my protein, and just a fourth of it with my starchy foods. EDUCATOR: Yep. And drink a low carb beverage SARAH: And I can cheat a little bit with a small, EDUCATOR: Small, SARAH: Small piece of pie. And then, And then I plan to move a little bit after eating. EDUCATOR: Yep. A five to 10 minute walk will do wonders for your blood sugar levels. SARAH: Awesome. Well, what do you two think? ANGEL SARAH: Well, I really like that you are having more veggies and appropriate portion sizes DEVIL SARAH: And we get pie and mashed potatoes and gravy and deviled eggs. ANGEL SARAH: Wait, uh, okay, well maybe those are okay. DEVIL SARAH: Deviled eggs. SSARAH: Deviled eggs. EDUCATOR: Okay. My work is done here. SARAH: Goodbye educator. Goodbye you two. ANGEL SARAH: Bye. Make good choices. DEVIL SARAH: Bye. Get extra gravy. ANGLE SARAH: Maybe not the extra gravy. SARAH: Hmm. Well that was really helpful. I can't wait for holiday food to begin. Oh, CARMERACREW: Oh, sorry. Oh, sorry. SARAH: Hey, thanks. Sorry guys. Sorry. We'll get outta here. Good work. Good work. Everybody Have a happy holiday.