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You are here: Home / Staying Motivated / Does a “Cheat Day” Make Sense With Diabetes?

Does a “Cheat Day” Make Sense With Diabetes?

April 7, 2021 By Toby Smithson

Estimated reading time: 4 minutes

“Cheat Day” is a way people on restrictive diets ease their misery once a month, or once a week, or only on days that end in “y.” Does this make sense? Or, does being on a diet that makes you miserable make sense?

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Table of contents

  • How Do You Define “Cheat Day”?
  • Here Are My Tips For Keeping Your Health Inline, Especially Managing Diabetes:
    • Tip 1
    • Tip 2
    • Tip 3

How Do You Define “Cheat Day”?

Ok. I hear the term “cheat day” from my patients often. “Cheat day.” How do you define “cheat day”? Is that a day you choose every week? Once a month? On your birthday? At holiday time? Hmm, and which holidays would that be? There can be a lot of holidays depending on how we define “holiday.” Well, the dictionary definition of cheat is “act dishonestly or unfairly in order to gain an advantage, especially in a game or examination.” Oh my. I’ve heard cheat day as it relates to eating described as eating “clean” for six days of the week, and on the seventh day, you eat whatever you want…junk food, highly processed food, sweets and desserts… and so on.

The theory behind this strategy is that if you designate/strategize/calculate a day or meal that you will be free of the rules or the strictness of your eating plan you are using for six of the days of the week; you’ll see this cheat day as a reward for making through the majority of the days of the week. The methods or actual definition of the cheat day or meal varies from person to person, but here’s something they have in common… Having an eating plan in the first place, we need to be free from. Eating healthy… a healthy “diet”… Can NOT be temporary, especially with diabetes. So, our eating plan can’t be 6 days of misery followed by a day of cheating… You simply can’t do that forever. Fortunately, eating healthy most of the time doesn’t have to be miserable… All foods can fit.

Here Are My Tips For Keeping Your Health Inline, Especially Managing Diabetes:

Tip 1

Say no to riding the roller coaster – don’t feel guilty about the cheat day or meal that sends you on that up and down-track of thinking: Well…since I started eating foods not on my eating plan, I may as well continue eating whatever I want. Instead…think about the enjoyment of food, not that it is a reward, but it’s a good thing to eat foods you love.

Tip 2

It’s a matter of balance – When I say this, I am talking about balancing out the carbs and portions of the indulgence or “cheat” food. For instance, if we want to have a slice of cake to celebrate our birthday, then we can reduce the amount of carb we would typically eat at that meal and use the carbs for that piece of cake. Choose the foods you love and leave off the foods at that meal that are not a favorite, like maybe the dinner roll. And, keep in mind you will have two sources of carbs in that cake if it’s a cake with frosting. You have the choice to just eat the cake without the icing too.

Be Sure To Check Out – Chocolate Chia Pudding

Tip 3

Stay clear of the “all or nothing” eating thought process. If you do indulge (“cheat”), keep moving forward. Having a meal that you eat differently doesn’t need to totally derail your eating plan. Managing diabetes is about averages… Eating healthy most of the time, keeping blood sugar in range most of the time. 

Ok, here’s a little personal story. You may have heard me say this previously… I love chocolate. So… I balance in a piece of chocolate every day, yes, I do this every day, and it helps keep me on track for not having urges to “cheat.” The piece of dark chocolate that I eat has 4-5 grams of carb, so I know how to fit it into my total grams of carb for my meal.  Did you notice in my chia pudding recipe that I developed in an earlier video that I made sure it was chocolate flavor using cocoa powder? Yes, that was on purpose as having a chocolate option as a snack or dessert. The key here is to be flexible with your eating plan, so you don’t feel that you are missing out.

The big concern for people with diabetes is that we want to keep our blood sugar as steady (in target range) as possible to keep our risk lower for developing complications from diabetes. We can do that AND fit in foods that feel like cheating….except it’s not. Join me next week, and I’ll share some more chocolate cheats.

Be Sure To Check Out – What Can I Eat When My Blood Sugar is Out of Range?

Until next time, Cheers to your health.

Don’t forget to take a look at our most frequently asked questions.

You May Also Enjoy

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Filed Under: Staying Motivated

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

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Feb 3

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Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease. 

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week. 
 All of these suggestions are both heart healthy and diabetes friendly. 

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications

Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease.

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week.
All of these suggestions are both heart healthy and diabetes friendly.

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications
...

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Feb 1

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It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along.  Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube. 

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly

It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along. Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube.

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly
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Jan 31

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Which are the best eating plans for people with diabetes??? Read all about it ➡️ 
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Which are the best eating plans for people with diabetes??? Read all about it ➡️
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
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Jan 27

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6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime

6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime
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Jan 27

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Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
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Jan 26

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A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes. 
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab. 
Did anyone else see this episode? 
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator

A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes.
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab.
Did anyone else see this episode?
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator
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Jan 22

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Inspiration as you start the new week: Be proud of your accomplishments. 
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud! 
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup

Inspiration as you start the new week: Be proud of your accomplishments.
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud!
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup
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Jan 13

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Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳 
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄 
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance 
#diabetes
#typeonediabetes 
#type2diabetes 
#breakfastideas

Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance
#diabetes
#typeonediabetes
#type2diabetes
#breakfastideas
...

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Jan 11

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Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it: 
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even. 
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before? 
TY @diabetessangha for introducing me to this type of meditation. 
#meditation 
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness

Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it:
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even.
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before?
TY @diabetessangha for introducing me to this type of meditation.
#meditation
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness
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Jan 5

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What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌 
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals

What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals
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Jan 4

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When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function.  I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out.  Link to video in my bio. 
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight

When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function. I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out. Link to video in my bio.
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight
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Jan 3

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Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating 

https://health.usnews.com/best-diet/best-diets-overall

Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating

https://health.usnews.com/best-diet/best-diets-overall
...

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Dec 21

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Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte

Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte ...

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Dec 20

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For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening. 
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief

For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening.
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief
...

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Dec 20

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Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food). 

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword

Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food).

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword
...

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Dec 19

Open
There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick! 

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews

There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick!

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews
...

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Dec 11

Open
Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs

Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs ...

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Dec 11

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Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica

Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica ...

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Dec 7

Open
The holidays are coming…
1 week + 4 days or
2weeks + 4 days 
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes. 

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes 

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes

The holidays are coming…
1 week + 4 days or
2weeks + 4 days
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes.

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes
...

tobysmithson

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Dec 6

Open
Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye. 
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum

Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye.
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum
...

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