Healthy Holiday Travel Tips [Infographic]

Wednesday, December 03, 2014 3:50 PM comments (0)

Ready or not, the holidays are on their way. Soon millions will flock to airports or hit the highways on the way to celebrations across the country and beyond. Don't let the stress of this season's travel take a toll on your health and holiday spirit. 

NorthShore University HealthSystem shares some simple holiday travel tips to help you arrive at your destination happy, healthy and ready to celebrate with your friends and family all season long.

infographic

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Managing Diabetes and Enjoying the Holidays

Tuesday, November 20, 2012 10:07 AM comments (0)

With the holidays right around the corner, it’s hard not to be tempted by flavorful sides, festive drinks and decadent desserts. For those with diabetes, the struggle to avoid some of these foods may be a challenge, especially with many planned family dinners and holiday parties.

However, diabetics don’t have to completely deprive themselves from the traditional foods and meals that the season brings. Romy Block, MD, a NorthShore endocrinologist, gives the following tips for managing diabetes during the holidays:

  • Pay attention to what you are eating. Choose quality over quantity. Rather than having a whole slice of pie, have a smaller portion. When you know you’ll be tempted by sweets, eat a salad or lean protein for dinner. This way you won’t already be raising your sugars and can enjoy a dessert without feeling guilty.
  • Drink lots of water. While it can be hard to reign in your portions during the holidays, you should be monitoring your sugar levels frequently. In fact, you may need to do so more often given the abundance of sweets available. Water can help balance out sugar levels.
  • Limit your alcohol consumption to no more than one drink per hour and no more than two drinks per evening. When you do drink, be sure you are always doing so with food.
  • Get a good night’s sleep. Sleep helps the body’s regulatory system and weight loss. If you can, try to get eight hours a night.
  • Don’t stress out! Relaxing can help to reduce your sugar levels. Instead of worrying too much about what the season will bring, try to set aside time each day for exercise and engaging in activities that you enjoy.

It’s important to note that these tips shouldn’t just apply to the holidays. Managing your diabetes is a process and making small changes can really help to make a big difference.

What ways have you found success in managing diabetes during the holidays? What holiday foods are the hardest for you to avoid?

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Guest Post: Melissa Dobbins, MS, RD, CDE – Controlling Your Sweet Tooth over the Holidays

Friday, October 26, 2012 11:41 AM comments (0)

With Halloween “creeping” up and followed closely by Thanksgiving and Christmas, there are a lot of treats to contend with. 

Here are the strategies that seem to work best for my family:

  1. Give your will power a break: Avoid temptation by not keeping your favorite sweets around the house.  I know I can’t have chocolate around the house without overindulging, so I buy other types of candy for trick or treating (because you know you’re going to sneak into that stash, right?)
  2. Have your cake and eat it too: Don’t try to avoid sweets altogether (or expect your children to) – that will just set you up to binge and feel bad.  Plan for small indulgences throughout the week.  This way you can incorporate the treats into a well-balanced diet and when you “cheat” you won’t feel like you failed and end up throwing your healthy diet out the window.
  3. Play favorites: Be choosy about your choices and don’t have dessert just because it’s there.  I don’t have weaknesses for pie or ice cream, but watch out if there are brownies around!  Save your calories for what you really want or take the opportunity to have a small serving.  It’s not that difficult if you remind yourself there are so many more ‘sweet’ opportunities around the corner.
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Winter Got You Down?

Friday, January 06, 2012 9:05 AM comments (1)

 As the days get shorter and the temperatures continue to drop during winter, some people experience depression-like symptoms. Dr. Robert Farra, Director of Solutions for Depression and Anxiety at NorthShore, shines some light on commonly asked questions relating to Seasonal Affective Disorder (SAD). 

Seasonal Affective Disorder

Q: What is seasonal affective disorder?

  • Seasonal Affective Disorder, or SAD, is a type of depression that affects a person during the same time each year.
  • Anyone can get SAD, but it’s most common with people who live in areas where winter days are short and there is limited sunlight.

Q: What are the symptoms of SAD?

  • Feeling sad or moody
  • Loss of interest in usually pleasurable things
  • Eating more and craving carbohydrates
  • Gaining weight
  • Sleeping more and feeling drowsy during the day

Q: How many people are affected?

  • It is estimated that half million (500,000) people in the U.S. have SAD.

Q: Why do many people experience depression before the holidays?

  • Typically the days of little sunshine
  • Stress of the season

Q: How can people combat seasonal depression? Any concrete tips?

  • Light therapy may help.  Sitting in front of a high intensity fluorescent lamp (usually 10,000 Lux) for 30 mins to 2 hours can help.
  • Sometimes people respond better to an antidepressant and specialized treatment called Cognitive Behavior Therapy (CBT).
  • Depression, regardless of cause, shows up as negative thoughts and feelings.  Ruminating about negative thoughts and feelings can bring us down.
  • CBT teaches that negative thoughts and behaviors, while influenced by such things as a lack of sunlight, are still within a person’s ability to change.

Are you affected by the change of the season? What do you do to stay active even with less sunshine?

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