Monthly Archives: December 2016

Does your belly feel like a bowl full of jelly?

Written by Rebecca Budde, SIU School of Medicine

Did you know that the average weight gain between Thanksgiving and New Year’s is three to five cookiespounds? Don’t let your belly turn into “a bowl full of jelly.”

The holiday season may not be the best time to attempt weight loss with holiday parties and plentiful feasts, but it is possible to maintain your weight and not spread your waistline.

With some planning, fitting holiday treats into a healthful eating plan is easy.  All foods can fit into healthy eating plan if you choose smaller portions of high fat and calorie foods that are popular this time of year.

SIU registered dietitian Sara Lopinski has these suggestions when cooking and preparing food:

  • substitute evaporated skim milk for heavy cream in side dishes and sauces
  • use chicken broth in place of butter for potatoes and stuffing
  • substitute an equal amount of applesauce for at least half the oil, margarine or butter in muffins, desserts and quick breads like banana bread

Lopinski also suggests some simple guidelines for healthy holiday eating:

  • Be Prepared: Accept the fact  that temptations are high during the holiday season. Fight inevitable cravings by increasing physical activity, which can help suppress your appetite
  • Be Realistic: Don’t try to diet. Your goal should be to maintain weight, not lose it.  Remember that calories in must equal calories out to keep your weight the same.
  • Be Selective: Choose the holiday favorites you MUST have. Don’t try to cut out high-fat holiday favorites like eggnog and candied sweet potatoes. Instead, choose small portions and fill the rest of your plate with lower fat, higher fiber choices, such as apples, cranberry dishes, baked squash, pumpkin, whole grain breads and pastas.
  • Plan Ahead: To avoid surrendering to high-fat fast foods on hectic days, pre-plan several quick, healthy meals. Have these readily available in the refrigerator or freeze for quick reheating. When going to a party, offer to bring a favorite low-calorie dish, so you know there will be at least one “safe” item available.
  • Hydrate: Try to drink water throughout the day to help curb your appetite.
  • Get Moving: Aim for a minimum of 30 minutes 3-4 times a week.

Win the weight gain battle by shifting entertainment to non-food events such as dancing, playing games, ice-skating or singing carols. It’s your key to maintaining good health and a healthy weight.

Copyright, SIU School of Medicine, Springfield, Illinois

Are you merry and bright or feeling blue?

Written by Rebecca Budde, SIU School of Medicine

bright lightsThe holiday season can be a stressful and even sad time for some people, which may be caused by unrealistic expectations. Some people experience the “holiday blues” during this time of year. In addition to some people missing loved ones and dealing with financial stresses, bad weather, shortened daylight hours and lack of sleep can lead to holiday blues.

Dr. Kathy Bottum, assistant professor of psychiatry at SIU School of Medicine explains.
The holidays are often very, very difficult for people. Memories of past holidays with loved ones who are gone, existing conflicts with loved ones who are here, the pressures to have the perfect holiday experience, bake and shop and spend more money than you have.”

So how do you get over the holiday blues when there’s so much shopping, baking and other holiday prep to cause stress? In the midst of making the holiday happy for others, don’t forget to take care of yourself, Dr. Bottom says. She offers some tips:

1. Maintain your normal life as much as possible.
2. Get enough sleep
3. Take time to exercise
4. Only drink alcohol in moderation
5. Make time to do things that are fun, that are relaxing and rewarding for yourself.

If your holiday blues last longer than a few weeks, it could develop into more serious conditions. For serious depression, she recommends seeing a family doctor or mental health counselor for an evaluation and possible treatment.

Copyright ©SIU School of Medicine, Springfield, Illinois

Holiday Safety Tips

Personal Safety

1. It’s dark outside. Use the “buddy system” and always walk with a second person to your car or other campus building. At SIU School of Medicine, the Office of Police and Security provides a free escort service (217) 545-7777.

2. If you go holiday shopping during your lunch break, be sure to lock your car when you return to work.  Secure gifts in the trunk of your car, or hide them out of sight in the glove compartment, console, or under your seat. Don’t leave any valuables in your car.

3. When walking to or from your car, hold your keys in your hand and be ready to unlock it.  Look inside your car before entering. Do not approach your car if you see a stranger standing next to it.  After entering your car, lock your doors and keep them locked until you arrive at your destination.

4. Be aware of your surroundings do not talk or text on your cell phone or place ear buds in your ears.

5. Keep your cell phone charged and available in case you need to make an emergency call.

Driving Tips

6. When the weather outside is frightful, drive safely and give yourself extra time to travel to work snowy roadand home.

7. Allow for extra stopping distance while driving on snow and ice covered roads.

8. Slow down and always wear your seat belt – they save lives!

9. Pay close attention to traffic and use a hands-free device when talking on your cell phone.

10. Dress for cold weather and carry extra warm clothing and a blanket in your car in case you get stranded.

If you observe a suspicious person or suspicious activity report the incident to the Police immediately. Reporting suspicious activities may prevent a crime from occurring.

–The SIU SOM Springfield campus Office of Police and Security

Does your family “Fa, la, la, la, la”?

Written by Rebecca Budde, SIU School of Medicine

It’s the most wonderful time of the year, but all the excitement of the holiday can interrupt a holida stress kidschild’s routine, causing stress and behavioral problems.

Stress and pressure from extra activities, traveling, shopping and high expectations can impact family harmony, according to SIU child psychologist Glen Aylward, PhD. “Kids’ schedules change during the holidays, which can cause anxiety. The big hype to get the best toy and other things that they probably don’t even need increases pressure. This is exacerbated in situations or families with pre-existing anxiety about food insecurity, lack of social support and other family issues.”

Dr. Aylward says behavioral challenges might include emotional volatility and tension. “If parents are under pressure, the children can sense this as they are bell weathers of stress.”

He advises parents to take care of themselves and make the holidays more fun and less stressful, which will make their children’s behaviors more acceptable. These tips can help:

  • keep finances under control
  • don’t exhaust yourselves by too much revelry
  • avoid family squabbles, especially in front of children
  • be sure children keep to their usual sleep routines as much as possible

He also recommends guiding children away from the material issues of the holiday and get into the giving – the actual spirit of the season. Having family traditions each year is recommended as well. If a child’s behavior becomes more disruptive or doesn’t return to normal soon after the holidays, the child may need to see a doctor or pediatric counselor.

Copyright © SIU School of Medicine, Springfield, Illinois

Clean hands save lives

Wet, lather, scrub, rinse, dry. Regular, effective handwashing can help reduce the spread of many illnesses.

Copy of leadinga healthy lifestyle

Learn more about when and how to wash your hands, the importance of using soap and water, and what you can do if soap and clean, running water are not available here.