Healthy Tips - December 2009 - UT Medical Center

Healthy Tips - December 2009

HEALTHY TIP - Dec. 28, 2009

Prevent weight gain during the holidays. The holidays are filled with family, friends, games, presents and food. It is an easy time to pack on some extra weight. But don’t start the year off poorly, maintain your weight throughout the holidays by following these quick and easy tips.

Make a plan. Make a plan for how you are going eat and drink through the holidays.
Control your portions. You still can eat all of your favorite holiday treats but only a few bites or one serving. Make sure that you do not deprive yourself of something that you really enjoy, because this can lead to intense cravings and binge eating.
Do not skip breakfast.
Choose healthy snacks. Avoid the holiday sweets as much as possible, and try fresh fruit or veggies and a light dip, instead of chips, cookies and candy.
Do not party hungry. Have a healthy snack such as a piece of fruit, small salad or low-fat snack before you head out.
Keep healthy while busy. Your time is more precious than ever around the holidays. Keep low-fat and other healthy snacks in a bowl by the door or in your purse.
Do not drink alcohol on an empty stomach.
Make time to continue your exercise routine.
Take time for yourself.

Relax and enjoy HAPPY HOLIDAYS!

Always speak with your doctor before beginning any exercise program or changing your regular diet. Click here for help making an appointment.

HEALTHY TIP - Dec. 21, 2009

Reduce stress during the holidays. The holidays can bring even more stress to an already hectic life. Rushing to shop, attend parties and more can make you feel frustrated, angry and anxious. To help reduce your stress and bring enjoyment back into your festivities, follow these simple steps.

Sleep. Getting enough rest will improve your ability to cope.
Avoid overeating. Continue your well-balanced diet and avoid too much food and too many sweets. Do not, however, try to start a diet around the holidays. Instead, practice moderation.
Relax. Practice relaxation techniques such as yoga, tai chi or meditation. You also may enjoy reading a book, cooking or napping.
Spend less. The holidays are not about how much you can buy. Spend time with your family making gifts for family and friends.
Take a break from work.
Avoid the last-minute rush. Plan ahead and make sensible decisions to avoid the last-minute rush.
Exercise. Continue your exercise program or create a new one around your holiday schedule.
Limit caffeine and alcohol. Consuming less caffeine and alcohol will not only help manage your weight but can reduce feelings of anxiousness.
Limit participation. Go places that make sense for you and your family, and don’t be afraid to say, “No.”
Volunteer. Reduce your worry about things that might not matter and spend your time doing something worthwhile. Volunteer your time at a local shelter, school, church or hospital.

HAPPY HOLIDAYS!

Always speak with your doctor before beginning any exercise program or changing your regular diet. Click here for help making an appointment.

HEALTHY TIP - Dec. 14, 2009

Stay healthy during the holidays. The Centers for Disease Control and Prevention wants you to have a healthy and safe holiday and created this festive song put to the tune of The Twelve Days of Christmas! The CDC page also has these great tips for helping you stay healthy not just during the holidays but all year through.

Wash hands
Bundle up
Manage stress
Don’t drink and drive
Be smoke free
Fasten seatbelts
Get exams and screenings
Get your vaccinations
Monitor the children
Practice fire safety
Prepare dinner safely
Eat well and get moving

Read the full list of holiday health tips or listen to the song from the CDC.

HAPPY HOLIDAYS!

Always speak with your doctor before beginning any exercise program or changing your regular diet. Click here for help making an appointment.

HEALTHY TIP - Dec. 7, 2009

Select fresh hors d’oeuvres. Folks are celebrating the holidays already with parties and get-togethers. Buffets, snacks and heavy meals can really weigh you down. Don’t skip the food this season, just improve your choices. Avoid fried appetizers full of fat and calories. Food such as hummus and fresh vegetables are much healthier options and many times they are readily available at holiday parties. Here are some other appetizers that you may encounter during the holidays that you don’t have to pass on.

Select foods that are fresh, baked or grilled
Nuts such as almonds and cashews
Grilled shrimp
Fresh vegetables
Fresh fruit
Popcorn – watch the salt contents
Low-fat or fat-free cheese with whole grain crackers
Chex mix or similar, depending on what has been added
Fat-free chips

Of course, even with healthier choices it is important to watch the portions sizes and how many times you actually make it back to the snack table. And don’t forget, you can always ask the host about what they are serving.

For your holiday get-together, try one of these recipes:

Low-Fat Corn Bread Stuffing Cakes with Turkey and Cranberry Apple Relish
Home Baked Tortilla Chips (be sure to check the salt content on store bought fat free tortilla chips) and homemade salsa!
Cannoli Tartlets

HAPPY HOLIDAYS!

Always speak with your doctor before beginning any weight loss program or changing your regular diet. Click here for help making an appointment.

Related Articles & Resources
Healthy Living Kitchen
Pumpkin mousse tarts
Reading food labels

HEALTHY TIP - Nov. 30, 2009

Don't sit still for long periods of time. Whether in the car or at a desk, your legs need to be stretched and used regularly throughout the day. Take time to flex your muscles and move your feet every 15 minutes. Here are other things you can do throughout the day to help your body when it has to sit for a long time.

Stretch your calf muscles about every half hour
Walk - even if it's a short one - every 1 to 2 hours
Don’t cross your legs expecially in the same position for a long time
Change positions frequently
Straighten, stretch and move legs and arms often
Avoid wearing socks or hosiery that are constrictive
Sit up straight and maintain good posture
Use a low footstool if possible. If it's not, sit with your feet positioned flat on the floor. Either way, sit so your knees are slightly higher than hips
Keep hydrated

It is easy to lose track of time. Set a timer to remind yourself to stand up and stretch. Speak with your doctor about specific stretching exercises based on your needs and abilities. Click here for help making an appointment.

Related Articles & Resources
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Hamstring stretch
Muscle cramping
Thigh stretch

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Healthy Tips - December 2009