Ask a Health Advocate: How can I lose those extra holiday pounds?

You’re not alone—many of us indulged in one too many treats at holiday gatherings. But now that the holiday season has ended and the New Year is here, it’s a great time to get your weight under control again.  

A vital step in any weight management plan is to discover and implement strategies for portion control.  Try these portion control tips and tricks to kick-start your weight loss goals:

• Go smaller. Use smaller plates and bowls to shrink your portion sizes. You can even try using smaller cutlery in order to slow yourself down and take more manageable bites as you eat.

• Cut your portion size in half. For example, if you are used to eating a whole deli sandwich at lunch, just eat half and supplement your meal with fresh fruits and veggies.

• Ask for a doggie bag. Research shows that restaurant portions are often twice as big as they were just 10-15 years ago.  You can even ask your server to box up half your meal before it reaches the table.

• Good things come in smaller packages. Consider buying individually-sized packages of food to help keep portion size under control. Or, if you enjoy the cost-savings of buying in bulk, divvy the food up by putting single servings in small sandwich bags.

• Know the standards. Do you know how many cookies, crackers, or chips there are in a serving? Check the package and see how many servings you are really consuming. Learn what a controlled portion looks like by measuring it a few times. Then you'll be able to "eyeball" it and guess more accurately. To learn how well you know your portion sizes, take the Portion Distortion quizzes offered by MyPlate!

• Don't deny yourself. Indulge in the foods you really love, but in moderation. A food’s taste loses some intensity after a few bites, so those first mouthfuls are the best anyway.

 
If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for one-on-one weight management support.

Have a question for a Health Advocate? Email nhess@healthadvocate.com, and your question may be answered in an upcoming column!

Ask a Health Advocate: What do I do if I’m sick on Christmas?

The holidays are often an enjoyable time with loved ones, enjoying good food, thoughtful gifts, and each other’s company. But the holidays may be less enjoyable if you’re sick. If you fall ill on a holiday, such as Christmas, chances are your doctor’s office isn’t open. In that case, who do you turn to when you’re sick?

Luckily, there are a few options for medical care during the holidays. Which one you choose should be determined by the type of medical issue you’re having. Read on to learn more about where to go and who to call if you’re sick on a holiday.

·         Call your doctor. But don’t hang up when you hear the recorded message! Most doctor’s offices have a way for you to reach the on-call doctor at that practice. Listen to the recorded message; it may direct you to call or be transferred to the practice’s answering service. The answering service can listen to your concern and reach out to the doctor on call, who will call you back shortly.

Calling your doctor may be the best option if:

o   Your doctor is already treating you for a condition, and your condition has worsened or you are having an adverse reaction to your prescribed medical treatment

o   You aren’t sure whether you should seek immediate help, and need professional advice about whether to visit the ER

·         Visit an urgent care center. Many urgent care centers are open 7 days a week, 365 days a year. Urgent care centers are staffed with nurses and doctors, take walk-ins, and have a shorter wait time than the emergency room (typically under an hour). Before heading out, check the hours for your local urgent care center, plus make sure they’re in-network with your insurance plan.

Going to an urgent care center may be your best option if you have:

o   Sprained ankle

o   Sinus infection

o   Sore throat

o   Urinary tract infection

·         Go to the emergency room. Emergency room (ER) visits should be for emergency-related, life-threatening events only.

You should go to the ER if you have:

o   Difficulty breathing

o   Uncontrollable bleeding

o   Prolonged vomiting

o   Badly broken bones

o   Chest pains

 
In these kinds of situations, have a friend or family member drive you to the ER, or call 9-1-1 for a medical team and ambulance to be dispatched to you.
 

Need more help figuring out where to go when you’re sick on a holiday? If you are a Health Advocate member, call us—you will speak to a Personal Health Advocate who can point you in the right direction.

From all of us at Health Advocate, we hope you have a healthy and enjoyable holiday!

Keep your pets safe this holiday season

Decorating your house is a great way to get into the holiday spirit, but many people don’t know that some common holiday plants and decorations contain toxins. Plants like mistletoe and holly berries, and decorations like tinsel and wire, can have harmful effects if ingested by pets (and children, too). Read on to learn more about which plants and decorations are potentially dangerous, and how to keep your pets out of the veterinary hospital this holiday season.

Harmful Plants

In general, you should keep all plants out of your pets’ reach. But if you do have these plants in your home, heed these safety tips:

Poinsettias: The thick sap inside the stem is toxic, and if ingested by your dog or cat, your pet may show symptoms like vomiting, lack of appetite, and depression. If your pet ingests part of a poinsettia, consider restricting their food and water for a few hours, as symptoms should only last an hour or two. If symptoms persist, consult your veterinarian.

Mistletoe: Mistletoe berries are the most toxic part of the plant, but its effects are fairly mild. If ingested, your pet may show similar symptoms as eating poinsettia, but the real risk is dehydration, so encourage your pet to drink water. If your pet won’t drink up, or if it is very young or very old, call your vet, as it may require medical treatment.

Holly: The spines on holly leaves are sharp and can cause injury to an animal’s mouth, tongue, and lips. Holly also has some chemical content that is toxic, and ingesting holly leaves can cause severe vomiting and diarrhea. Call your vet if your pet has eaten holly. 

Lilies: Lily plants can be toxic to cats, causing kidney injury with potentially devastating, even fatal, effects. Pet owners should seek veterinary attention immediately if their cat has ingested a lily plant.

Harmful Decorations

Tinsel can damage the intestines and cause severe injuries when ingested.

Pets often chew electric wires, like the ones used for holiday lights. They can look especially appetizing to younger animals. When chewed, electric wires can potentially shock, burn, or electrocute, causing harm to your pet. Unplug cords when they’re not in use, place them in cord protectors, or coat them with a non-toxic spray to deter chewing, which you can find at your local pet supply store.

Glass ornaments and ornament hooks are hazardous, too. Pets can ingest glass splinters or hooks, causing internal damage. Hang sharp and/or breakable ornaments higher on the tree, so they are out of reach of your pets. If you notice an ornament has fallen off the tree and broken, clean it up as soon as possible.

Make sure your Christmas tree is secure. Ensure that your pet can’t bump it and send it toppling over. Get a strong and unwavering base to hold the tree, and anchor the tree to the wall or ceiling. Also, choose a smart location for the tree—don’t place it near things that a pet can jump onto and use as a launch pad to then jump onto the tree.

Ensure holiday treats are out of reach of pets. If you are hosting friends and family, keep food platters on counters and tables that are difficult for pets to access. Remind your guests to please not feed “people food” to your pets—some foods can harm pets (for example, dogs can get sick from eating chocolate).

Also make sure that Christmas stockings are hung out of reach of curious pets, especially if your stockings contain treats or toiletries (like candy or toothpaste) that are attractive to pets, but that can harm them if ingested.

Safety Tips

Monitor your plants. Place plants out of reach, and check for any signs of chewed or missing leaves. If unsure about whether a plant could be harmful or not, look it up to check its toxicity (the ASPCA’s website provides helpful information on understanding what plants may be harmful to your pet). In many cases, the safest course of action for pet owners is to just not keep plants in your home.

Monitor your decorations. Decorations like bubble lights, tinsel, and ornaments can be very inviting to your pets. Make sure you place them out of reach, and consider avoiding tinsel altogether. 

Have the phone number of your veterinarian and the emergency vet number posted. Keep the poison center number handy, too. If you suspect a pet poisoning, do not wait to call. Prompt attention may make a crucial difference in your pet's health.

Be sure to let other fellow pet owners aware of potentially harmful holiday plants and décor to ensure a safe and happy holiday.

[Source: petpoisonhelpline.com, Dr. Lisa Murphy and Dr. Kenneth Drobatz of Penn Vet]

Healthy Holiday Menu Makeover

Whether you’re hosting a holiday party or family gathering, or you’re a guest contributing a dish to the celebration, there are many ways to make your holiday party or dinner a healthy, tasty, and festive event. Here are a few ways to plan a healthy holiday menu:

·         Less is more! Plan to simplify your menu with fewer options. Just make sure they complement each other in balance and taste. 

·         Use smaller plates and bowls. Smaller dishes equal less food and better portion control. 

·         Offer low-calorie beverages. Sparkling water with a splash of cranberry juice, wine spritzers, or water infused with berries, citrus fruits, or cucumbers provide a low-calorie, low- or alcohol-free, tasty option that looks festive as well. 

·         Avoid overdoing it on cheese. Make hors d’oeuvres or side dishes with less cheese or choose lower-fat cheese options. You might not even taste a difference if you use fresh seasonings and ingredients. This Goat Cheese Crostinirecipe makes a delicious bite-sized treat!  

·         Make smart substitutions. Substitute fat-free or low-fat Greek yogurt in recipes that call for sour cream or mayonnaise. For example, traditional spinach dip can be made with a combination of Greek yogurt and fat-free sour cream instead of the usual higher-fat ingredients. Add shredded kale along with the spinach for a nutritional boost. Try this Greek Spinach Dip recipe. 

·         Cut the salt.  Use half the salt indicated in most recipes. You won’t notice any difference in taste!

·         Add healthy flavor. Add herbs instead of fat and salt to flavor foods.

·         Feature a colorful fresh fruit platter on the dessert table. Make a fruit dip with Greek yogurt and honey or lightly dip strawberries and bananas in dark chocolate as an alternative to rich brownies, cheesecake, or layered cake with frosting. 

·         Be creative with vegetables. Roasted vegetables with an herbed yogurt dip make a nice alternative to the traditional raw veggies and ranch or sour cream dip. They taste great with hummus, too. Try serving Roasted Vegetables with Tahini Lemon Parsley Sauce at your next gathering.

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more holiday recipe ideas. And from all of us at Health Advocate, we hope you and your family have a happy, healthy, and delicious holiday!