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Feel-good foods
Festive dining that’s both hearty and healthy
By DiAnne Crown
If your picture-perfect holiday meal is a turkey with all the trimmings, a roast or even a hearty, creamy stroganoff and a side of mushroom soup-fortified green bean casserole, and a “healthful” plate looks like a few pieces of curly kale sprinkled lightly with lemon juice and olive oil, think again. Here’s how to make your holiday season hearty and healthful.
Transform your favorite recipes
Consider your options before you go grocery shopping to keep the flavor and cut the fat. Let’s start with that stroganoff. The typical main ingredients are beef, onions, mushrooms, noodles, sour cream, Dijon mustard and butter. Replace beef with cubed chicken, half the sour cream with plain low-fat yogurt, and the butter with olive oil.
Dairy substitutions will work in other creamy dishes, and you may find it’s possible to replace all the sour cream with a whole or two percent yogurt and not miss it if you add just a little extra salt, Beau Monde seasoning or few aromatic herbs.
Transform fat-filled, sodium-laden green bean casserole by sauteeing fresh or frozen petite whole green beans with diced bell peppers and onions. If that’s too far away from the real deal, toast a few canned French fried onions for a garnish. For the time-honored cornbread casserole, make the same substitution for sour cream, omit the cheese, and add an extra egg or two to stretch the dish with extra protein.
Make it festive
Everyone says it because it’s true: you eat with your eyes first. For your party, use nice dishes, arrange your table attractively and create a visual feast with color, shape and tantalizing aromas, no matter the dishes! A beautiful presentation with enough time to enjoy it will make even carrot sticks and low-fat herb dip enjoyable.
“Bypass the chips and other fried poundpackers and help yourself to a small handful of nuts, reduced-fat cheese and fresh fruit, or chilled shrimp,” WebMD paraphrases Dr. Arthur Agatston as saying. “Or serve a hummus dip with a holiday-themed veggie platter: red or green pepper, zucchini and jicama strips.”
Pay special attention to your food garnishes, colorful nonalcoholic beverages, and table accessories such as candles, napkins and flowers. These will all create the festive feeling of a joyful, satisfying meal together.
Portions, themed parties and new traditions
It’s normal to feel protective of our favorite holiday flavors and fragrances. So aim for balance. Keep the most special foods that would be missed if omitted, such as a favorite fudge recipe, eggnog or pecan pie; cut down on the portion size of those things, and reduce the fats, salt and sugar elsewhere.
Serve fish. Countless elegant, delicious dishes are built around fish and shellfish. It’s quick and easy to saute shrimp with snow peas and thinly sliced green onions in a thin coating of grapeseed oil and add a light wine or lemon sauce before serving. Or serve a succulent 6-ounce piece of marinated salmon for a main course that is beautiful and flavorful. Start with a separate salad course to stretch out the meal and allow time for guests to start feeling full, serve the main course with ample vegetables and half a sweet potato drizzled with a little maple syrup or date sugar to round out the meal. Create a gathering with an international theme, and make it a potluck. Anyone in your group traveling abroad next year? Are you interested in a foreign country just because it sounds interesting? Design a representative menu of that cuisine at your holiday event.
To make it even more economical and fun, buy one set of the needed specialty ingredients to shared among your guests, then invite each household to choose one of the courses to prepare for the party. The recipe selection will be your job, so find healthful options and no one will notice much, if any, difference. Add regional music and serve! If your international holiday party is a great success, you may have found a new tradition.
Photo: Your holiday meals can be both hearty and healthy!
Fend off holiday stress
Keep the Grinch at bay
For many, the holidays and depression go hand-in-hand.
The demands of the season shopping and running errands while battling crowds, back-toback holiday parties and social obligations, houseguests and relatives are all potential stressors. Alongside this, feelings of loneliness and isolation are also common around the holidays. And that lurking Sasonal Affective Disorder increases the likelihood of negative thoughts and, perhaps most significant, your emotional health concerns don’t disappear just because it’s the holidays.
Will your holiday be blue?
Youu may feel lonely, sad, angry, and have poor sleep. Even if you’re not prone to depression, you may have other symptoms, such as headaches, tension and fatigue. It’s also easy to eat and drink too much.
There is also a tendency to link the holiday blues with seasonal affective disorder (SAD) People with the holiday blues also can also have SAD. But the two aren’t directly related.
Keeping the blues away
You might ease your holiday blues with something as simple as getting enough rest. People tend to lose sleep during the holidays and end up shortchanging themselves. Lack of sleep can cause cloudy thinking and irritability. It can also hamper your ability to deal with everyday stress.
To help make the most of your holiday season, clinical psychologist Neda Gould, Ph.D., shares some mindful advice.
“Mindfulness is bringing your attention to the present moment with an element of nonjudgment and acceptance. It is noticing when we get caught up in thoughts about the past or the future, and returning our attention to the present the only reality,” explains Gould.
While mindfulness can be a formal meditation practice, there are also informal ways to practice this skill to give us perspective and decrease stress.
Don’t lose sight of what really counts
With long lines and nasty traffic, the holidays can get hectic. When overwhelmed by the hustle and bustle, ask yourself: Where does this fit in the grand scheme of things? If you’re frustrated by the long grocery line you’re standing in, remember that it is just a long grocery line nothing more. Don’t let it spoil your afternoon.
Can I use this moment of frustration as an opportunity to reflect? While the cashier rings up the customers ahead of you, take inventory of the good things that have happened today or the things you are grateful for.
Even if this moment seems stressful, connect with someone else in line with a compliment or kind gesture, or notice what’s around you with fresh eyes and an open mind.
Don’t over schedule yourself
The holiday season is a time of parties and other social gatherings. Remember that you don’t have to do it all. Figure out what you really enjoy versus what you feel you’re supposed to do. Focus the majority of your energy and time on activities that are fun for you. Do your best to limit or avoid those activities that are less enjoyable. Your happiness is an important consideration in planning how you spend your time.
Be responsible about food and alcohol consumption
Do your best to stick with healthy eating choices. Moderation is key, especially with holiday treats and alcohol. Many of us succumb to the pressure to overeat or drink to excess during the holidays. Try to stay within your usual guidelines for healthy eating and responsible drinking. Remember to drink plenty of water to stay hydrated.
Enjoy family on your terms
While it can be enjoyable to see family during the holidays, some people find extended family time to be stressful. Do whatever you need to do to take care of yourself. If necessary, take a break from the gathering. Go for a walk. Call someone you enjoy talking to. Take some alone time if you need it.
Respect differences
We all have different perspectives on a variety of things. There’s quite a lot that can divide us and bring tension to social gatherings. Do your best to find and focus on our common ground. We are all better off when we seek peace and understanding with one another.
Photo: While many look forward to the joy and merriment of the holiday season, for some, it can be overshadowed by a never-ending “to do” list, family drama, or loneliness. Add in the lasting aftereffects of pandemic-related stress for some to that mix and the result can negatively affect your emotional and physical well-being.
Celebrate your best self
Share the joy while keeping up with your health goals
Holiday cheer may be front and center in commercials, but it is quite the opposite reality for many Americans. For many, the holidays bring with them good tidings of comfort and joy. However, for millions of others that Hallmark card type of holiday is something we may expect and strive for but we don;t come cloe to achieviE
Even if you are not one of the many suffering from seasonal or other depression disorders, holidayrelated stressors can, according to the American Psychological Association, bring on physical illness, depression, anxiety, and even substance abuse.
Stringent deadlines, financial pressure, gift-giving, and family gatherings are some of the reasons for holiday blues creeping up.
Keep moving!
Although days are shorter and your schedule may be full, try to devote time to being active. We all know that exercise is good for the body and the soul.
Keep up with your fitness routine, whether it’s at the gym, or going for a run, doing yoga or even a walk, or hop in the bike when the weather permits.
Playing hide-and-go seek, building a fort, or having a jump rope contest are easy and fun ways to help the whole family stay active. Research shows being active can strengthen your immune system and decrease stress, besides keeping that unwanted weight off.
Focus on fun, not food and drinks
Swap out the usual cookie baking tradition or gingerbread house decorating and establish a nonfood based holiday tradition like making homemade ornaments or volunteering.
Get enough sleep
Being tired can lead to increased stress, low energy and making unhealthy eating and drinking decisions. Don’t overbook yourself with holiday events and try to stick to a regular bedtime every night.
Don’t skip meals, especially breakfast
Skipping meals can lead to you making unhealthy choices and overeating at a later meal. If your schedule is busy, plan ahead and pack a snack so you don’t have an excuse.
Drink water
Colder weather and indulging in holiday party drinks can make us forget we still need to drink water. Bring a water bottle with you wherever you go to help remind you to stay hydrated.
Try healthier holiday favorites
Try to change recipes or ingredients for your favorite holiday dishes to make them healthier.
Don’t forget your fruits and vegetables
Just because there are more sweet treats, comfort foods and fun holiday drinks, don’t forget about the fruits and vegetables. They are low calorie and good sources of vitamins and minerals that can help keep your immune system strong.
Just because it’s the holiday season, you needn’t lose your healthy focus. Your holiday is want you want it to be and what’s best for your family.
Photo: It’s easy to become overwrought this time of year, especially if you believe something is lacking in your holiday celebration. Your healthy lifestyle can also take a hit.
This holiday season, don’t dampen your holiday spirit with stress and anxiety or the sneezes, coughs, or fever that result from COVID-19 or the flu.
If you’re eligible and haven’t been vaccinated for COVID-19, flu, respiratory syncytial virus (RSV), or pneumococcal disease (caused by Streptococcus pneumoniae bacteria, which can cause pneumonia) now is a good time to get them.
The updated mRNA COVID-19 vaccines, from Pfizer-BioNTech and Moderna, and the protein-based vaccine from Novavax target the circulating variants and provide better protection against serious illness. The Centers for Disease Control and Prevention (CDC) recommends that everyone six months and older get vaccinated against COVID-19. Most people need just one dose, but if you’re moderately or severely immunecompromised, and not previously vaccinated, the CDC recommends getting two or three doses of the same brand of updated COVID-19 vaccine. People may get the new vaccine at least two months after their most recent vaccine dose. People who are immunocompromised, and parents of young children, should consult their doctor for recommended dosing.
“Individuals who are especially vulnerable and have not recently had COVID-19 and/or received one of the 2022 or 2023 booster shots should get the new vaccine for enhanced protection from getting a severe case of COVID-19,” said Aaron E. Glatt, MD, Chair of the Department of Medicine and Chief of Infectious Diseases at Mount Sinai South Nassau.
The versions of the flu vaccine for the 2024-2025 season have also been updated to protect against three different flu viruses—two influenza A strains and one influenza
B. The vaccine is available to all individuals six months and older. There are three versions of the RSV vaccine: for those older than 60, infants and toddlers, and women in weeks 32-36 of pregnancy. Individuals older than 60 should discuss with their health care provider if they should get the RSV vaccine. Nirsevimab, a monoclonal antibody therapy, is approved for all infants eight months or younger, born during—or entering—their first RSV season, and infants in their second season between 8 and 19 months old at elevated risk for severe RSV.
A single-dose RSV vaccine is approved for use in women between weeks 32-36 of pregnancy. The vaccine produces antibodies in “mommy” that are passed on to their unborn children, providing their newborns with protection from severe RSV from birth to six months of age, and possibly even longer.
If you have never received the “pneumonia vaccine” against pneumococcal pneumonia, please discuss it with your physician at the earliest opportunity. The CDC recommends pneumococcal
vaccination for adults 65 years or older, and adults 19 through 64 with underlying medical conditions or risk factors.
While the CDC says it is safe to get the COVID-19 and flu vaccines together, even during the same visit to the doctor or pharmacy, there is no data on the safety of getting all four vaccines simultaneously. Dr. Glatt suggests scheduling a separate visit to get the other vaccines if practical (and recommended by your physician), but it is acceptable to get all four at the same visit.
In addition to getting vaccinated, Mount Sinai South Nassau’s experts recommend following these standard precautions:
Wash Hands—If your hands are potentially contaminated, wash them with warm water and soap for at least 20 seconds.
Masks—People at higher risk for getting serious illness should consider wearing a mask when indoors and maintain social distancing as much as possible.
Cover—Cover sneezes and coughs with a tissue or your elbow.
Be Considerate—If you’re sick, stay home.
Rest—Eat healthy, stay hydrated, and get sufficient rest.
Moderation—Don’t overindulge and avoid excessive alcohol consumption.
Cleanliness—Clean and disinfect high-touch surfaces, from doorknobs to counters, regularly.
Getting the vaccines is as simple as calling your doctor, visiting your local drugstore, or scheduling an appointment with Mount Sinai South Nassau’s Vaxmobile.
To schedule an appointment visit www.southnassau.org/sn/vaxmobile, or for more information, call Community Education at (516)377-5333.
The holidays can be a time of increased stress and anxiety caused by a lack of time, family conflicts, loneliness, travel, and expenses. To reduce stress and pressure:
• Make a realistic to-do list to prioritize tasks and what to accomplish each day.
• Exercise regularly, which can reduce irritability and anxiety.
• Listen to soothing music to foster a sense of calm.
• Be flexible: not everything must go according to plan.
• If you find yourself consistently feeling sad, anxious, hopeless, or helpless, see a mental health professional or your physician.
Here’s to wishing you and your family a joyous, healthy, safe holiday season!
The Mount Sinai South Nassau Vaxmobile team is helping everyone stay healthy this holiday season by giving the gift of vaccination.
To make an appointment, please call 516-37 7-5333
For a Holly, Jolly Holiday Season, Get Vaccinated Now
COVID-19 and Flu vaccines are available. Additional information about the Vaxmobile and its schedule are posted on the hospital’s Facebook page @MountSinaiSouthNassau
Merrick Senior Center – Thursday, November 7
10am-2pm, 2550 Clubhouse Road, Merrick, NY 11566
Oceanside Senior Center at St. Anthony’s Parish – Tuesday, November 12
10am-2pm, 80 Anchor Avenue, Oceanside, NY 11572
Island Park Library – Thursday, November 14
10am-3pm, 176 Long Beach Road, Island Park, NY 11558
Freeport Senior Center at the Salvation Army – Monday, November 18
10am-2pm, 66 Church Street, Freeport, NY 11520
Freeport Library – Thursday, November 21
10am-2pm, 144 W. Merrick Road, Freeport, NY 11520
Baldwin Library – Monday, November 25
10a-2pm, 2385 Grand Avenue, Baldwin, NY 11510
Henry Waldinger Memorial Library – Tuesday, December 3 11a-2pm, 60 Verona Place, Valley Stream, NY 11582
Oceanside Library – Friday, December 6
10am-2pm, 56 Atlantic Avenue, Oceanside, NY 11572
Oceanside Senior Center at St. Anthony’s Parish – Monday, December 9
10am-2pm, 80 Anchor Avenue, Oceanside, NY 11572
For more information, call Mount Sinai South Nassau’s Department of Community Education at 516-37 7-5333
*Vaccines are being o ered at no out of pocket cost. Your insurance may be billed.
The Parker Jewish Institute Gala is set for Nov. 12 at the Queens Museum
The Parker Jewish Institute is hosting its 2024 gala, at 5:30 p.m., on Tuesday, Nov. 12, at the Queens Museum, in Flushing Meadows Corona Park. This year’s gala will feature musical performances, food, a Resident Art Auction, and fun. This year’s honoree is EmPRO Insurance, which will be recognized for its dedication in serving and protecting the health care community.
All of the funds raised will support Parker’s mission of enhancing programs and services for the Institute’s patients and residents, as well as support the thousands of people who access the Institute’s continuum of services each year. Parker continues to meet the challenge of a rapidly increasing adult population, with both innovation and growth, while maintaining the warmth and compassion that have consistently distinguished Parker’s services.
The 2024 gala will include dinner by Abigail Kirsch, as well as elegant kosher and Indian cuisine upon request. Serving as the evening’s Master of Ceremonies is Marla Diamond, the longtime radio reporter from WCBS 880. The evening will
also feature Radio Host and Rabbi Joseph Potasnik. Wanda Houston is the evening’s musical guest, performing a mix of jazz and R&B. The attendees can participate in the Resident Art Auction, which has been curated to include the works of Parker’s talented artists.
“We are really looking forward to this year’s gala at the iconic Queens Museum, and express our deepest gratitude to our donors and sponsors, said Michael N. Rosenblut, The Parker Jewish Institute’s President and CEO. “Our wonderful volunteers help make a meaningful difference to so many older adults across
our community.”
Sponsorship opportunities are still available. To learn more about the sponsorships, as well as tickets and donations, please visit parkerinstitute.org/ event/parkers-annual-gala
About The Parker Jewish Institute for Health Care and Rehabilitation
The Parker Jewish Institute for Health Care and Rehabilitation is headquartered in New Hyde Park, New York. The facility is a leading provider of Short-Term Rehabilitation and Long-Term Care. At the forefront of innovation in patient-centered
Parker Jewish Institute • (718) 289-2212 • mdonnelly@parkerinstitute.org
Health memos are supplied by advertisers and are not written by the Herald editorial staff.
HEALTH MEMO
Phealth care and technology, the Institute is a leader in teaching and geriatric research. Parker Jewish Institute features its own medical team, and is nationally renowned as a skilled nursing facility, as well as a provider of community-based health care, encompassing Home Health Care, Medical House Calls, Palliative Care and Hospice. Parker Jewish Institute is also home to Queens-Long Island Renal Institute (QLIRI), providing patients with safe, comfortable Hemodialysis treatments in a relaxed setting, as well as PRINE Health, a Vascular Center offering advanced vascular services. The Center and QLIRI further Parker’s ability to expand access to essential health-care services to adults in the greater New York metropolitan area. For more information, visit parkerinstitute. org or call (877) 727-5373.
Changes ahead for Medicare Part D
repare now for significant changes coming to Medicare’s prescription drug program, Medicare Part D, in 2025. The most notable of these changes stems from the Inflation Reduction Act, which aims to fundamentally reshape prescription drug coverage. While the legislation promises several important benefits, it could also lead to some unintended consequences that Medicare beneficiaries should be aware of.
Signed into law on Aug.16, 2022, the Inflation Reduction Act will implement a $2,000 annual cap on out-of-pocket costs for Medicare Part D beneficiaries starting in 2025. This change is designed to provide substantial relief to individuals facing high prescription drug costs, potentially alleviating significant financial burdens. Additionally, the Act has set a $35 cap on insulin drug costs that began in 2024, and has benefitted many people with diabetes. Another major shift is the elimination of the “doughnut hole,” or coverage gap discount program, which has historically caused confusion and unexpected expenses for Medicare users. The Act also introduces a new standardized benefit design for Part D, comprising three distinct phases: an annual deductible, initial coverage, and catastrophic coverage.
Moreover, the Inflation Reduction Act empowers the Centers for Medicare and Medicaid Services (CMS) to negotiate drug prices with manufacturers starting in 2026. This provision
could lead to more affordable drug prices in the future. The Act also expands the low-income subsidy program under Medicare Part D, raising eligibility to 150% of the federal poverty level in 2024. Another valuable feature is the Medicare Prescription Payment Plan, or “smoothing provision,” which allows beneficiaries to distribute their prescription drug costs over the entire year, rather than paying in full at the pharmacy counter.
Despite these enhancements, there are potential drawbacks. To offset the financial impact of the cost cap and other changes, insurance carriers may significantly increase premiums. Some estimates predict that premiums could rise by 50% or more, as carriers adjust to the new regulatory environment. This adjustment might also lead to decreased benefits or a reduction in the number of available plans, which could limit consumer choices and coverage options.
With the upcoming changes to Medicare Advantage and Part D prescription drug coverage in 2025, it is crucial for beneficiaries to stay informed. The annual Medicare open enrollment period, which runs from October 15 to December 7, will be particularly important. During this time, beneficiaries should thoroughly review their current plans, as many may be modified or discontinued due to new federal regulations. It is advisable to compare various plans and options to avoid late-enrollment penalties and ensure
continued coverage.
Beneficiaries who are affected by discontinued Medicare Advantage plans or those considering a switch to Original Medicare will need to take additional steps. They may need to enroll in a new Medicare Advantage plan or a Part D prescription drug plan if they opt for Original Medicare. If switching to Original Medicare, they might also need to obtain a Medigap supplemental plan to cover additional costs.
To navigate these changes effectively, beneficiaries should consult with a Medicare plan advisor and ask key questions.
These include how the changes will affect prescription costs, the availability of Part C plans with Part D coverage, the costs associated with
recommended plans and whether current medications will be covered under new plans. By preparing early and seeking expert advice, Medicare beneficiaries can make informed decisions and secure optimal coverage amid the upcoming changes.
If you or someone you know requires assistance and doesn’t have an agent, I’m here to help. I’m Mark Arevalo, born, raised and still living here in Nassau County. With over 13 years of experience in the insurance industry, I bring extensive local knowledge and expertise to my work. I offer one-on-one consultations, which can be scheduled either by phone or as an in-home visit at no cost to you. Feel free to contact me at (321) BENEFIT, or (321) 236-3348.
Food and fun
Be festive without sabotaging
Mashed potatoes and gravy, Grandma’s apple pie, and other holiday favorites can be a joyous part of any celebration. But to feel your best, you know you need to eat in moderation and stay active. How can you avoid temptation when delicious foods and calories abound?
“From Halloween through New Year’s, there’s always a decision to make about food,” says Dr. Marci Gluck, an NIH psychologist who studies obesity and eating behaviors. Tasty treats tend to appear more often at work and festive gatherings, and to come as gifts. They may also tempt you when grocery shopping.“As the holidays approach, it’s important to think ahead and make a plan,” Gluck says.
Consider your health goals for the holiday season, whether it’s avoiding overeating, staying active, connecting with others, reducing stress, or preventing weight gain. You can plan to make time for buying healthy groceries, cooking at home, scheduling regular physical activity, and setting aside a little quiet time for yourself.
Gluck suggests you start by adopting a flexible mindset. “Many people have an attitude of all or nothing: either I’m on a diet or I’m not on a diet,” she says. This “either-or” thinking can lead to negative self-talk, or being hard on yourself for small indulgenc-
es, overeating, or weight gain. Celebrations don’t have to derail your lifestyle. You’ll have plenty of opportunities to follow your plan and eat healthy.”
Consider Your Choices
Look for opportunities to make healthy choices and feel good about them. “Small choices really can make big changes,” Gluck says. “Each moment that you put something in your mouth or choose to exercise adds up over time. That can be true for weight loss or weight gain.”
Around the holidays, we often find ourselves with too many food options, for too many days in a row. It can be challenging to decide what to eat and when to say no.
“Eat what you love in moderation,” suggests Jody Engel, a nutritionist and registered dietitian at NIH. Consider choosing items that are unique to the season, instead of eating foods you can have any time of the year.
You could also try eating mindfully, Engel suggests. Slow down to really taste and enjoy your food. Eating more slowly also allows your body time to signal your brain when you’re full, which takes about 20 minutes. If you eat too much too quickly, it’s easy to gobble up as much as twice what your body needs before your brain even gets the message.
Steer Clear Of ‘Trigger Foods’
Dr. Susanne Votruba, an NIH obesity and nutrition researcher, says it’s a good idea to identify and avoid any “trigger foods” foods that may spur you to binge or eat more than usual.
“Some people can eat less healthy foods in moderation and be fine, or have ‘cheat days’ where they allow themselves to eat whatever they want for a day and stay on track for the rest of the week,” Votruba says.
“Others may have to avoid certain ‘trigger foods’ completely, or they’ll spiral into unhealthy eating patterns for the rest of the week or abandon their plan altogether. Everyone is different.”
Because of these differences, Votruba says, it’s important not to force food on other
people. “Even if you don’t have an issue with food, be aware of other people around you, and respect their choices,” she says.
What if you do fall to temptation? “Every day is a new day when it comes to eating,” Votruba says. “If you overeat one day, work to get back on track the next meal or next day.”
Holidays Are More Than Good Eats
While food is a big part of the holidays, remember that there are other paths to staying healthy. “Don’t make the holidays be just about food,” Votruba suggests. “The key is not only what you eat, but how much you’re moving. Even little bits of extra exercise can be very helpful for everyone over the holidays.”
Plan ahead for how you’ll add physical activity to days that might otherwise involve a lot of sitting. Get the whole family involved, Engel suggests. “You have to make an effort to incorporate exercise into days of big eating,” she says. “Otherwise the day will come and go.”
Sign up to walk or run a community race. Enjoy catching up with family or friends on a walk or jog instead of on the couch. In between meals, take a family hike at a nearby park, stroll around your neighborhood, or play a game of flag football.
Photo: You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” one of your New Year’s resolutions.
Many people count their blessings on Thanksgiving and throughout the season. Few, however, count their calories. Overindulging at the dinner table is a longstanding Thanksgiving tradition one that continues through New Year’s festiivities and often paves the way for a season of poor nutritional habits with long-lasting ramifications.
The American Council on Exercise says that the average adult consumes 3,000 calories and 229 grams of fat at a typical Thanksgiving meal. That is well above the USDA-recommended guidelines of 2,000 calories and 65 grams of fat that most adults should consume in an entire day.
With so many options available on the table, it is easy to see how overeating is commonplace. Rather than loosening your belt and succumbing to too many fattening foods, try making some smart food substitutions that won’t compromise taste but will cut calorie intake.
Fill up on lean protein. Turkey, the cornerstone of the holiday meal, i is a lower-fat, lean source of filling protein. Rather than indulge in too many starchy side dishes, have turkey be the bulk of your festive dinner. When preparing turkey, use fresh herbs and low-fat vegetable stock to keep the meat moist and flavorful, avoiding butter
and oils, which just tack on extra calories.
Serve steamed veggies. Rather than sweet potatoes covered in butter and marshmallows or breaded and fried vegetables that are unrecognizable, serve produce lightly steamed so it retains its nutritional value and flavor.
Swap out white starches for whole grains. Stuffing is a popular side dish on Thanksgiving and throughout the season.
But stuffing can be full of empty calories. Instead of serving white rice or bread stuffing, make your own using brown rice and whole grain breads. Add protein-rich nuts and dried fruits to add flavor and fiber as well.
Skip double-crust pies. Two-crust pies with a bottom crust and a top layer have more calories than ones with just a crust on the bottom. Opt for low-calorie pumpkin
pie or add a little gelatin to pie fruit filling and skip the top crust on traditional twocrust pies. Dessert also can be pared down to fresh fruit tarts or low-fat gelatin trifles. Cut down on courses — including the pre-feast hors d’oeuvres. Having an excess of food is not only unhealthy but wasteful. Trim courses from the Thanksgiving meal to save time, money and calories. Does anyone really show up for the cheese and crackers appetizers? Focus on the main course and chances are no one will miss the extra food. Plus, their waistlines won’t miss it either. Dilute ciders and juices. Liquid calories quickly add up. Offer plenty of fresh water and keep sugary drinks to a minimum. When serving apple juice or cider, dilute it with water, which will stretch it out further and cut down on the calories.
Take frequent breaks. It can take anywhere from 15 to 30 minutes for the body to register that it is full. Failure to give the stomach time to send messages to the brain that you are full could mean you eat more than is necessary.
Photo: The holiday season is a time of family, friends and — often — overeating. Make a few changes to favorite foods and forgo the holiday gift no one wants: those extra pounds.
The
holidays
On the move
are not an excuse to neglect your
Spending time with loved ones, parties and even traveling. ... the festive season is a difficult time to stay on track with our exercise schedule. Furthermore, it can be tempting to let all our exercise routines go out the window.
It’s the time of year with seemingly endless opportunities to cheat on your diet and skip a workout. Weight gain is almost an assumed part of this season. But it doesn’t have to be that way. Some form of working out is always better than none, and any opportunities for physical activity is valuable. There are 35 days between Thanksgiving and New Year’s Day. And the schedule gets filled up quickly but you don’t have to let your health fall by the wayside. Yes, it might mean 35 days of holiday meals, gatherings and possibly travel, but staying fit can also be a factor!
This holiday season, set a goal for yourself. In 35 days, you can perfect your push-up, build up your endurance to a oneminute plank, run up three flights of stairs without stopping or whatever other fitness goal strikes your fancy.
Plan ahead and schedule your workouts
As our schedule fill up, it’s often hard staying consistent with training and exercising. It seems to be one of the first things we’re willing to drop so we have time for other activities. However, it’s more than possible to get everything done, have fun and get some exercise in. All you need is a little extra planning. This will likely keep you more committed and will make it a lot more difficult to make excuses when the time comes.
If you’re traveling, planning ahead can make all the difference. Take some time to figure out what your options are so you’re ready for anything. For example, find out available gym
fitness goals
access nearby where you’re staying, or plan simple workouts that don’t require much space or equipment Hiking or even walking are great exercise options too.
Get prepared
If you’re not sure about your schedule or whether you’ll even have time to get in a workout, then get prepared for when the opportunity comes. That may mean exercising in the basement of your cousin or friend’s house with no equipment and only 10 or 15 minutes to yourself. Squeeze in a workout even if you have limited time to spare.
Set small goals
It is helpful to set smaller fitness goals to avoid burnout. For instance, you can shorten your usual workouts to under 30 minutes by doing circuit training, high intensity interval training (HIIT), supersetting your workouts, or splitting your
workouts so you can work on multiple areas in a single routine and save some time.
Don’t be afraid to break your workout up into to smaller chunks. Go for a 20-minute run before work, then stop by the gym for 20 minutes of weights on the way home. Keep in mind that some physical activity is better than no activity, even just one mini workout is better than sitting all day.
Make it a family activity
If you are struggling to find the time to exercise and also spending time with your family, then make exercise a family activity. You can do daily walks on the park or walking trail, or kick it up a notch and try a fitness class.
Wear a fitness tracker
Wearing a fitness tracker can help motivate you to get moving and learn how much activity you’re actually getting each day. By tracking things like calories, steps, heart rate, sleep, and more, fitness trackers are a wonderful tool to help you reach your fitness goals.
Reward yourself
In addition to busy holiday schedules, winter brings fewer hours of daylight and colder temps, dropping your motivation even more. Find something that will get you out of bed for an early morning workout or willing to brave the cold for a run or a trip to the gym. Treat yourself to new winter leggings to inspire more outdoor runs. Make sure you stick to the workouts you planned by placing $1-$5 in a jar for each one you complete, then spend the money on something fun after the holiday season.
Photo: With a little planning and creativity, maintaining a fitness plan through the holidays can still leave room for fun and festivities. Plus, you’ll save yourself a lot of extra work in the new year by staying on track — no one wants to lose the progress they worked so hard gain.
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HEALTH MEMOS
Queens-Long Island Renal Institute offers Home Hemodialysis; Certified Home Health Care
Queens-Long Island Renal Institute (QLIRI), located at The Parker Jewish Institute, now offers a state-of-the-art Home Hemodialysis Program. Those patients who also require Certified Home Health Care can access it conveniently through QLIRI’s affiliate, Parker Jewish Institute.
QLIRI’s Home Hemodialysis Program allows patients to transition from an in-center setting to receiving hemodialysis from the comfort of their home, using the Tablo Hemodialysis System. Enrolled patients are first trained by a registered nurse. The nurse provides step-by-step guidance four days a week over the course of four weeks, or longer if necessary. Through training, patients learn to use the system before transitioning to home hemodialysis.
If needed, patients of Parker’s Certified Home Health Care Agency receive individualized nursing, medical, and
rehabilitation services, so they can maintain maximum independence in the comfort of their homes. Home-care services can include skilled-nursing care; physical, occupational and speech therapy; home-health aides; medical social services; medical supplies; and 24-hour telephone availability.
Call (718) 289-2600 with questions. To learn more about QLIRI’s Home Hemodialysis Program, visit qliri.org. For more on Parker’s Certified Home Health Care, visit parkerinstitute.org.
Queens Long Island Renal Institute • 271-11 76th Ave., New Hyde Park • (718) 289-2600
HEALTH MEMO
Health memos are supplied by advertisers and are not written by the Herald editorial staff.
HEALTH MEMO
Compassionate care that enriches lives
The only skilled nursing facility in Oceanside, Oceanside Care Center is a 100-bed rehabilitation and nursing center that has been a part of the community’s fabric for more than 50 years. Their unique approach allows them to provide patient-centered care in a way that no other facility can. OCC specializes in an array of different services, from short-term rehab to long-term care.
Oceanside Care Center provides unrivaled residentcentered care. Under the guidance of the highly skilled, professional staff, the team customizes a care plan matched to specific needs and abilities. The nursing team consists of registered nurses, licensed practical nurses and certified nursing assistants who are driven to build warm and compassionate bonds with residents.
The unique and intimately sized facility attracts many residents who enjoy a meaningful relationship forged between devoted staff members, residents and their families. Many staff members have worked at Oceanside Care Center for over
25 years and take great pride in the compassionate care they provide every single day.
With private and semi-private rooms, OCC offers many comforts that create a homelike atmosphere, including complimentary flat screen TVs in every room and three home cooked meals a day. Residents enjoy numerous activities and
events that take place daily, and the kind and caring staff make it feel as if they never left home. The comfortable setting allows residents to focus on regaining their strength and independence while empowering them to enjoy fruitful lives with their families and friends.
Come in for a tour today!
Mindfulness: Start by being mindful of your stress level, noise exposure, daily habits, and overall health.
• Be aware of your stress levels
• Use meditation and deep breathing to reduce stress
• Limit exposure to loud sounds to protect your hearing and brain
• Be mindful of preventing or effectively managing chronic conditions
Exercise: Stay active and move your body.
• Move your body regularly to stay healthy
• Aim for 30 minutes a day, even in shorter sessions
• Talk to a doctor before starting
a new exercise routine
Diet: Choose good foods for your body and brain.
• Eat fruits and veggies to protect your brain with antioxidants
• Have lean proteins like chicken and fish for a healthy brain
• Don’t eat too much sugar or bad fats, and drink plenty of water
Sleep: Time to talk about sleep and how it helps your brain.
• Aim for 7 to 9 hours each night
• Keep a regular sleep schedule
Relationships: Focus on the importance of staying connected.
• Stay connected with family and friends
• Being social is good for your brain
• Regular contact and social activities help prevent loneliness
• Join clubs, volunteer, or make new friends
• Seek help if you feel very lonely
Extras: Here are some extra tips to keep your brain sharp and safe.
• Treat all hearing loss, get regular hearing checks
• Challenge your mind with memory games and puzzles
• Stay safe and prevent falls
788-7830 ilovehearing.com
Queens-Long Island Renal Institute is located at the Parker Jewish Institute.
DESIGNED FOR THE COMFORT AND CONVENIENCE OF
Dialysis Patients
The Queens-Long Island Renal Institute, Inc., offers the finest quality of care, state-of-the-art technology and uncompromised dignity, in a bright, ultra-modern setting.
QLIRI provides:
• In-Center Chronic Hemodialysis
• Home Dialysis
• Ex perienced Nephrologists and Dialysis Registered Nurses
• Comfortable, State-of-the-Art, Private Treatment Stations
• Personal TV/DVD and Free Wireless Access
• Homelike Reception Area
271-11 76th Avenue | New Hyde Park, NY QLIRI.ORG | 718-289-2600
• Social Work Services
• Nutrition Counseling
• Individual and Family Health Education
• St retcher Capability
• Va let Parking and Medical Transportation Available
• Quality Start
LOCATED ON THE LOBBY LEVEL OF