AVOID
Holiday Heft
KEEP OFF EXTRA POUNDS DURING THE HOLIDAYS.
Ann Mason, FNP, medical director of Altru's weight management program,
recommends the following tips to avoid holiday weight gain:
Featured Experts
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FEELING BLUE THIS winter? A condition known as seasonal
affective disorder, or SAD, may be to blame. Common during
winter months, SAD may cause fatigue, irritability and weight gain.
The good news is solutions are available.
"Seasonal depression may be treated with light therapy, mild
medications or talk therapy depending on the severity of the
condition," says Kondal Madaram, MD, psychiatrist with Altru
Health System. "Regular exercise and a diet filled with healthful
food can benefit your mood, as well."
Psychiatrists with Altru Health System can help you navigate tough
times. Find a provider that's right for you at altru.org/providers.
Beating the Winter Doldrums
60
Calories
One bite might
not seem like
much, but they
add up, so
avoid grazing.
B I T E S O F F O O D A V E R A G E
AT FAMILY GATHERINGS
» Watch your portions. Don't let the host guilt you into seconds.
» Stay active with your family. Try backyard football or visit a
skating rink.
» Bring your own healthy dishes to contribute to the meal.
AT SOCIAL EVENTS
» Don't go to social events hungry. Eat a healthy snack before
you leave.
» Fill your plate when you're actually hungry, not when you first arrive.
» Use a small plate, fill it modestly and find a seat away from the food
table to avoid grazing.
ALL SEASON
» Change your mindset to maintain
weight, not lose weight, during the holidays.
» Enjoy the holidays without guilt, but not for the entire
season. Choose the most important events and your
favorite foods to indulge (in moderation).
» Healthy foods can be festive, too! A tray of green and
red veggies is aways a crowd pleaser.
Learn more about Altru's weight management
program at altru.org/weightmanagement.
Altru's experts provided information
for the articles included in this issue.
Kondal Madaram, MD, psychiatry,
altru.org/madaram
"I love tennis and spending time
with my family."
Ann Mason, FNP, medical director,
weight management program,
altru.org/mason
Ann enjoys running, hiking, biking
and being active outdoors with
her family.
Christopher Howson, DC,
chiropractic, altru.org/howson
Dr. Howson enjoys being with
his family.
Jordan McIntyre, DC, chiropractic,
altru.org/mcintyre
Dr. McIntyre participates in
triathlons and likes being outdoors
and with his family.
Bishr Al Dabagh, MD, FAAD,
dermatology, altru.org/aldabagh
"I'm actually big into wellness,
particularly personal training. I'm
a personal trainer, and I enjoy
Crossfit and tennis. I also enjoy
music and literature."
Anthony Morando, performance
manager, altru.org/sport
"I believe that every day is
game day."
2 altru.org/enrich
