Telemedicine:
Timely stroke care
Don’t miss the
Fire and Ice Ball
A JOURNAL DEVOTED TO HEALTHFUL L I V I NG
WI NTER 2 015
Let there
be lights!
We wish you
and your family
a happy and
healthy holiday
season!
H E A L T H Y E A T I N G
The holiday solution
IF
you’ve ever felt sluggish—or
stepped on the scale—after a big
holiday meal, then you know that
overindulging on food doesn’t make
the season any more special.
However, you don’t have to
completely avoid the
pie and stuffing to look
and feel better. The
solution is to enjoy your
favorite holiday foods in
moderation.
Smart dietary choices
and daily exercise can
help give you the energy
and stamina you need to carry you
through the holidays and into a
healthy new year without a bigger
waistline.
Here are a few suggestions:
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Before going to a party, eat a
healthful snack. High-fiber foods,
such as fruit or whole-grain crack-
ers, can help take the edge off hunger
and reinforce your willpower to not
overindulge. Also consider bringing
a nutritious, low-calorie side dish to
share.
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When at a buffet, opt for a small
plate if it’s available and keep por-
tion sizes reasonable. Fill at least half
your plate with fruits and vegetables,
and only take bite-sized samples of
the rich foods and desserts.
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Alternate high-calorie drinks
with glasses of water to help fill your
stomach and stay hydrated. Dilute
eggnog with low-fat
milk to get the flavor
with fewer calories.
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To help keep calories
and fat at reasonable
levels, try substituting
healthful ingredients in
dessert recipes.
For example, try
replacing butter with cinnamon-
flavored applesauce. Or substitute
dried fruit—such as blueberries,
raisins or cherries—for chocolate
chips or candies.
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After pies or cookies are prepared
(and sampled!), put them out of
sight to help deter impulse snacking.
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Finally, remember that the holi-
days aren’t just about food. Enjoy
conversations with family and
friends. Play games with the kids.
Or start a new tradition of taking
a walk after a meal.
Sources: Academy of Nutrition and Dietetics; American Heart
Association; American Institute for Cancer Research