Healthy Tips - November 2010 - UT Medical Center

Healthy Tips - November 2010

HEALTHY TIP - Nov. 22, 2010

Make part of your Thanksgiving dinner a healthy one. The calories and fat can really add up during Thanksgiving. It’s so easy to just give in and stuff yourself instead of just the turkey. Try to keep those calories down for your Thanksgiving dinner and embrace your healthy lifestyle even during the holiday. Follow these quick tips to enjoy a delicious and more nutritious Thanksgiving.

Don’t fry your turkey. Cook your turkey in the oven or try grilling your turkey instead. It provides a delicious taste, a healthier alternative and saves room in your oven for other dishes.
Make mashed potatoes with 1% or skim milk instead of whole milk, heavy cream or sour cream. You also can try serving smashed sweet potatoes for a different taste and healthier alternative.
Serve a healthy salad with dinner. Use fresh fruit and nuts for something different. Try spinach, spring mix, red cabbage or arugula to help make your salad special. Eat salad before you begin with the rest of the meal – it will help fill you up.
Pass on the gravy. It’s delicious, but do you really need to pour it over everything? Try just a taste on the turkey or pass on it all together.
Try a healthier side dish: Carrot pineapple salad, cranberry apple relish, fall butternut squash quinoa, golden sun potatoes or tomato, cucumber, mint & parsley salad.
Drink water or tea and pass on the soda, eggnog and liquor, which all contain higher calories.
Don’t pass on dessert. Indulge in a small piece of pumpkin pie – pecan pie is much higher in fat and calories. No one said you have to have a piece of everything. Simply choose your favorite dessert and enjoy every bite. Skipping dessert may leave you feeling unsatisfied or like you missed out on something, which can lead to over-indulging later. Better to eat a single portion and enjoy it.

If you are not cooking this holiday, be sure to bring a healthy dish to your host to guarantee yourself a healthy option. Then use some of the other tips to help your healthy lifestyle make it through Thanksgiving intact.

Happy Thanksgiving! Enjoy!

Always speak with your doctor before changing your diet. If you need help scheduling an appointment, let us help make an appointment today!

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HEALTHY TIP - Nov. 15, 2010

Do not skip meals for one big Thanksgiving dinner. “Saving up” for one big meal on Thanksgiving might seem reasonable, but it is a poor plan. Waiting too long to eat will cause you to over eat later and not think about what it is you are eating. When your stomach is empty you are much more likely to grab the first things that look good and take a lot more than one serving size. Saving your calories for later simply does not work and only makes it harder on you.

Instead of waiting, eat small healthy meals or snacks throughout the day. Make sure they are healthy by choosing fresh fruits and vegetables, whole grains and light dairy such as skim milk or low fat yogurt. In the morning, try some oatmeal with fresh apples left over from the apple pie you made. From the stuffing you are making, have some fresh carrots and celery with low fat dip and a cup of vegetable soup to hold you over until the turkey is served. Try some healthy Harvest Pancakes for breakfast and some low fat cheese or hummus with whole grain crackers as a snack later.

Look around your kitchen while you are cooking and see what could be a healthy (and small) snack, and don’t starve yourself waiting for the big meal. Have a great Thanksgiving!

Always speak with your doctor before changing your diet. If you need help scheduling an appointment, let us help make an appointment today!

HEALTHY TIP - Nov. 8, 2010

Keep your skin healthy in the dry seasons. Even though you may have packed the swimsuit away, it is still important to protect your skin during the fall and winter months. While out on that hike, leaf-peeping drive or during snowman construction, be sure to protect your skin all of the time. Damaging UV rays and dryness can wreak havoc on your skin if you don’t take care now.

Drink water. Make sure you drink plenty of water. Even though it is cold, the air is dry and can damage your skin and cause cracks.
Moisturize. To help restore the oil in your skin and keep it hydrated, regularly apply moisturizer. There are many lotions to choose from, but try to select a lotion that works best for you. If your skin is cracked, do not apply lotion over the open wound. Use lotion regularly throughout the day but especially after washing your hands and face.
Protect from UV rays. When you are outdoors no matter which season, it is important to use sunscreen with at least SPF 15. Reapply sunscreen regularly. Even with pants and long sleeves on, you still need to protect your face from the damaging sun. You may also want to consider a hat if you are outside for a long period of time.
Be gentle. Do not scrub or wash your skin too hard or for too long. This removes essential oils even faster. Wash lightly, pat dry (don’t rub) and then moisturize for best results.
Avoid strong soaps and detergents. Strong soaps and detergents also can remove oils from your skin. Choose a more mild soap including unscented and no dyes.
Prevent chapped lips. Dryness, sun and cold will dry out your lips. While out hiking through autumn leaves or skiing the slopes, be sure to regularly apply a lip balm to protect from dryness and wind.
Eat a healthy diet. Eat plenty of fruits and vegetables especially those rich in Vitamin C. Pack snacks for outdoor fun that also contain whole grains and lean proteins.
Shower with warm, not hot, water.

Follow these tips, and you can have healthy skin throughout the cold - and dry - seasons. If you need help scheduling an appointment, let us help make an appointment today!

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Walking, Running, Hiking: Fall Activity Essential Snacks

HEALTHY TIP - Nov. 1, 2010

Plan your fall hiking with healthy nutrition in mind. The weather is cooler, the leaves are beautiful and it couldn’t be a better time for hiking. While planning your next excursion, keep in mind a few simple healthy nutrition tips that will provide energy, health and continued outdoor enjoyment.

Try to eat something 30 minutes to an hour before heading out.
Essential rations for a hiking excursion include portable, nutrient-dense snacks and water. Try these complex carbohydrates for snacks: dried or fresh fruits and vegetables or whole-grain crackers. Protein foods will provide a sustained energy source. Try nuts, peanut butter, cheese, dried meats and protein bars.
Drinking water steadily will prevent dehydration. Bring enough water to last the entire trip. And, don’t be fooled by the cool weather, your body still needs to re-hydrate. You should drink 1 cup every 15 to 30 minutes during exercise as a general rule.
Avoid sugary snacks and drinks as they will give a quick energy burst but then cause a sharp drop in energy. The exact amounts of food and beverage needed will vary depending on length of hike.

Enjoy the autumn, be safe on any hiking trip and be sure to speak with your doctor before beginning any exercise regimen. If you need help scheduling an appointment, let us help make an appointment today!

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Healthy Tips - November 2010