EAT HEALTHY AND BE MERRY
THE HOLIDAYS ARE
a high-risk season if you need to
watch what you eat. Temptation is everywhere, from the
overloaded bu et table at your neighbor’s annual party
to the candy bowl on your co-worker’s desk.
So how do you cope if you have a chronic medical
condition such as diabetes or heart disease that neces-
sitates eating well or if you simply want to avoid packing
on pounds?
“
Keep in mind that the holidays aren’t about food only,”
says Tamar Apelian, RD, clinical nutrition manager at
Glendale Adventist Medical Center (GAMC). “What really
matters is taking time to be with family and friends.”
is doesn’t mean that your favorite holiday foods
need to be o -limits. Any food (even creamy eggnog or
sugary pecan pie) can be a part of healthy eating. e
secret to surviving the holidays without derailing your
diet is moderation and balance—not deprivation.
To nd that balance, try the following tips:
Be choosy.
Save high-calorie, fatty or sugary splurges
for foods that you generally only eat during the holidays.
For example, say no to potato chips and yes to a small slice
of pie. Portion control is key when you indulge in desserts
and similar goodies. Rather than overeating, sample.
Eat before you eat.
It may seem like a good idea to
skip meals earlier in the day so that you can eat more
later at a party.
“
But you’re much more likely to overeat if you go
hungry to any event where food is served,” Apelian
cautions.
Skipping meals can also make your blood sugar hard
to control if you have diabetes. A better strategy: Curb
your hunger before parties with a small, healthy snack.
Talk first.
Meet and greet at holiday parties before
rushing to the food—conversation is calorie-free. And
instead of worrying about what will be served, arrive with
a dish that you can enjoy guilt-free, such as a low-fat or
low-calorie version of traditional holiday fare.
Get back on track if you eat more than you intended.
Instead of telling yourself you’ve blown it and helping
yourself to even more sweets, treat your slipup as a cue
to put the brakes on overindulging.
Learn more about diabetes education, healthy
eating and blood glucose monitoring at GAMC.
Call
( )
-
for more information.
GET READY TO DASH!
COME JOIN THE
sixth annual
Glendale News-Press
Downtown Dash on Sunday, March . e K run/walk is a
family-friendly event held each year in downtown Glendale.
e Dash raises funds to ght stroke—the third lead-
ing cause of death in the United States and the second
leading cause of death in the San Fernando Valley. Funds
raised from the DASH go to expand stroke education and
resources in the community.
Register for the Dash at
GlendaleDowntown
Dash.com
today. Are you interested in training to
run or walk the Dash? Call All About You! Well-
ness BootCamp at
( )
-
to learn how.
Spreading the word
about stroke
Thanks to your support of the
Glendale
News-Press
Downtown Dash, Glendale
Adventist Medical Center’s stroke
education efforts have raced forward.
An essential part of GAMC’s stroke
program is prevention through educa-
tion. GAMC is proud to announce
that Dash funds have supported the
development of a state-of-the-art,
interactive, mobile stroke education
unit for teaching local communities
about the realities of stroke and its
risk factors.
Together we make a difference. See
you on March 10 for the 2013 Dash!
ating too much sodium can make blood pressure go
up, which significantly increases the risk for heart
disease and stroke. Most of the sodium in our diets
comes from the prepared foods we buy at the grocery
store or at restaurants. More than 40 percent of the so-
dium we eat comes from just 10 food categories. Some of
the chief culprits may surprise you.
Source: Centers for Disease Control and Prevention
SEARCHING
FOR
SODIUM
10
e top culprits
1.
Bread and rolls
2.
Cold cuts/cured meats
3.
Pizza
4.
Poultry
5.
Soups
6.
Sandwiches
7.
Cheese
8.
Pasta dishes
9.
Meat dishes
10.
Savory snacks
E
H Q
•
W I N T E R 2 0 1 3
( 8 5 5 ) 3 6 0 -
G A M C
5
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