CHI - St. Joseph's Health - MN

With a little planning, tweaks to holiday traditions can help you have a healthier Thanksgiving. Y ou know the routine—working long hours to serve an enormous meal at an odd time of day, mountains of dishes and leftovers, and everyone not on "Kitchen Patrol" falling asleep watching football. Give your Thanksgiving celebration a healthy makeover fitting of American Diabetes Month. You might blame the tryptophan—the amino acid in turkey that acts as a natural sedative—for your sleepiness. However, sampling too many high-carbohydrate, low-fiber sides is more likely the culprit. Eating foods like mashed potatoes and gravy, stuffing, and sweet potato casserole with melted marshmallow topping can send blood sugar soaring and the pancreas scrambling to produce the insulin needed to help the body turn blood sugar into energy or store for future use. This accelerated processing leaves no energy for brain cells to use, causing lethargy and lack of focus. STRATEGIES FOR SUCCESS "The idea is moderation, whether it's Thanksgiving dinner or any other meal," says Danielle Tretbar, RDN, LD, Clinical Dietitian at CHI St. Joseph's Health. "Carbohydrates aren't forbidden, but you need to monitor your intake. It's also essential to remember that traditional holiday beverages like apple cider and eggnog have a lot of sugar, whether naturally occurring or added." If you have diabetes or are hoping to avoid the discomfort and weight gain associated with holiday overeating, plan ahead. Bring a traditional side made with no-fat or low-fat dairy or less sugar. Eat small, balanced meals or snacks at regular intervals instead of saving all your calories for one large meal. Limit alcohol to one drink if you are a woman or two drinks if you are a man. Schedule regular exercise most days to offset extra calories and manage blood sugar levels. Watch portions closely, taking smaller amounts if sampling many dishes. Cardiopulmonary Rehab Community Dental Clinic Community Health Diabetes Prevention Class FATHER Project Foot Care Health Screenings Immunizations WIC Dentistry & Dental Surgery Diagnostics Bone Density CT Scans Digital Mammography MRI Scans Nuclear Medicine Teleradiology, PACS Ultrasounds X-Rays Emergency Medicine & Level IV Trauma Care ENT/Otolaryngology Ear Tubes Surgical Procedures Tonsillectomy General Surgery Endoscopy Procedures Hernia Repair Laparoscopic Procedures Thoracoscopy Hospice Care Laboratory Services Nursing Services Intensive Care Nursing Medical/Surgical Nursing Obstetrics (OB)/GYN Certified Lactation Counselors Childbirth Education Midwifery CHI St. Joseph's Health Screenings/Services Ophthalmology Cataract Surgery Orthopedics Outpatient Care Cardiac Stress Testing Colonoscopies Infusion Therapy Pain Management Clinic Testing/ Biopsies Pathology Pediatrics Physical Rehabilitation & Fitness Center Certified Athletic Training Children's Therapy Occupational Health Occupational Therapy Personal Fitness Training Physical Therapy Post-Concussion Program Speech/Language Pathology Podiatry Reproductive Endocrinology Respiratory Therapy Holter Monitor Testing Pulmonary Function Testing Rheumatology Sleep Studies Urology Varicose Vein Treatment Weight Management Center Gastric Bypass Sleeve Gastrectomy Adjustable Bands LEARN: Non-surgical Lifestyle Coach and Navigator MOVE! Exercise Program Support Groups Healthy Holidays! www.CHISJH.org | CHI St. Joseph's Health 5

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