Appetizers Can Add to Your Waist?

Appetizers and a healthy diet don't always mix.  Many appetizers are full of fat, calories and sodium. You don't need to skip the appetizers all together, but you must choose wisely when at the appetizer table.

What to skip:

• Fried foods- chicken fingers, wings, mozzarella sticks, fried shrimp
• Frozen, processed items-mini pizzas, egg rolls, meatballs, etc
• Cheese and mayonnaise based dips (unless made low-fat)

Wise Choices:

• Fruit and vegetable trays or kabobs
• Hummus and other bean based dips, salsa
• Shrimp cocktail and grilled chicken skewers

Choose in moderation:

• Nuts- great source of healthy fats, but high in calories so watch your portion size
• Cheese cubes- great calcium and protein source, but high in saturated fat so limit your intake
• Olives- high in heart healthy fats, but contain a lot of sodium
• Mini sandwiches- choose those made on whole grain breads with low-fat spreads

Think Before You Drink

How about a peppermint latte or peppermint mocha? Eggnog anyone? Maybe your holiday favorite is a chocolate martini or hot buttered rum?

Know the numbers. Before you order a specialty drink check out the nutrition information.

A 16 oz. White Chocolate Peppermint Mocha (with 2% milk) can contain as many as 540 calories and 76 grams of sugar. Although fat-free milk may help with fat and calories, the amount of added sugar will still be high.

Hot Buttered Rum can have over 300 calories and 13 grams of fat.

Eggnog, a holiday favorite, can have between 250-300 calories, 8-17 grams of fat (with half of that being an artery clogging saturated fat), and 90-150 mg of cholesterol for an 8 oz. serving. That will all vary based on brand and whether or not it is light or regular. Check your local grocery store for "fat-free" eggnog.

To help keep your calorie intake through beverages down, choose water most often. If you want to take part in some of the holiday specialty beverages, do so in moderation. Maybe once a week you allow yourself a small hot chocolate made with fat-free milk and a hint of peppermint.

Stay Healthy Through the Holidays

During the holiday season it is easy to get caught up in the hustle and bustle of working, shopping, baking holiday goodies, wrapping gifts, etc. You often leave little time for yourself to relax and be healthy. This added stress can weaken your immune system at a time when we really want and need to stay healthy.

Here is a list of things to remember this holiday season so you don-t become run down and sick:

• Get a flu shot
• Take time to de-stress (deep breathing, progressive muscle relaxation, exercise)
• Get plenty of sleep
• Wash your hands
• Provide paper towels in the bathroom when hosting guests

November is American Diabetes Month

Determine your risk by reviewing the factors below:

• People with impaired glucose tolerance (IGT) and/or impaired fasting glucose (IFG)
• People over age 45
• People with a family history of diabetes
• People who are overweight
• People who do not exercise regularly
• People with low HDL cholesterol or high triglycerides, high blood pressure
• Certain racial and ethnic groups (e.g., Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans and Pacific Islanders, and American Indians and Alaska Natives)
• Women who had gestational diabetes, or who have had a baby weighing 9 pounds or more at birth

Have you been recently diagnosed with diabetes?  Then make sure you see a diabetes educator to learn how to keep it under control and prevent long-term complications.  Contact the Lake Health Diabetes Care Center:
 (440) 953-6272
 (440) 354-1622

Source: American Diabetes Association