Page 30 North Central News, December 2012
HEALTHY LIVING
TO YOUR HEALTH
Manage yourholiday season
By Diane Much, M.S., R.D.
These days, it seems stress is asmuch a part of the holidays as
the par-ties and the crowded shopping malls. Itdoesnt have to be
that way, though.There are some simple things you cando to ensure
that youre feeling fes-tiveand not frazzledthroughoutthe holiday
season.
Eat rightFrom Halloween through New
Years, were surrounded by temptingtreats everywhere we look. But
what weeat has an impact on how we feel.When you overindulge in
sugary foods,your blood sugar will elevate quickly,leaving you
temporarily full of energy.After a while, though, it drops
sharply,leaving you feeling drained andexhausted.
Rather than overdoing the sweettreats of the season, focus on
consum-ing a combination of complex carbohy-drates and protein when
you eat, suchas whole grain crackers and cheese oryogurt and an
apple. This combinationwill help keep your blood sugarandyour
moodsteady. Whole grains alsocontain B vitamins, which are
believedto reduce stress and anxiety.
When you do indulge in your holi-day favorites, be sure to
balance thingsout by eating a reasonable portion sizeand savoring
it. Then focus on fruits,vegetables and lean proteins for yourother
snacks and meals.
Watch what you drinkHoliday gatherings often include
eggnog and other adult cocktails andbeverages. However, alcohol
acts as adepressant on your system, and it tendsto make your blood
sugar drop quickly.This can enhance any stress you may befeeling
during the holidays. If you dodrink alcohol, be sure to do so in
mod-eration, preferably with a meal or asnack. Also, be sure to
drink enoughwater to stay hydrated, which will helpyou feel your
best.
Beyond alcohol, its wise to limitcaffeine intake, including
coffee, teas
and dark sodas. These beverages tend toelevate your energy
levels initially, butthey can increase your heart rate andtax your
metabolism, making you feelworse in the long run.
Take time for yourselfBetween the shopping, baking and
parties of the season, its easy to wearyourself out. To help
keep stress in check,be sure to get plenty of sleep. Exercise
isalso an excellent way to enhance yourmood when you are feeling
over-whelmed. It can be as simple as a walkaround the neighborhood
with a friendor a hike with your dog. Better yet, getyour family
involved and enjoy a strolltogether after a big holiday meal.
Remember, its OK to take time foryourself during the holidays,
even if itmeans graciously opting out of some ofthe festivities so
you can recharge yourbatteries.
Have a healthy and happy holidayseason!Diane Much is the
director of Nutrition Services atJohn C. Lincoln North Mountain
Hospital. A prac-ticing dietitian for 42 years, she received her
initialtraining in the United States Army. The informationin To
Your Health is provided by John C. LincolnHealth Network as general
information only. Formedical advice, please consult your
physician.
Health BriefsFlu shots availablefor the entire family
Last years flu season was so mild thatthis year many local
families are ignoringwarnings to get a flu shot. Thats whylocal
doctors, along with the Centers forDisease Control, are on a
crusade to getfamilies vaccinated against the flu to pre-vent a flu
outbreak.
Even though you can get a flu shotat many retail outlets and
pharmacies,you often cant get the entire familyvaccinated in one
place. The pediatri-cian typically will only give flu shots
tochildren. And adults have to go to adoctor or pharmacist who
generallycant give the vaccine to children of allages. This has
busy families running allover town to vaccinate against the fluso
they often skip it.
Thats why the local Doctors Express,located at 3931 E. Camelback
Road, isoffering a One-Stop-Flu-Shot for theentire family. Doctors
Express can givethe flu shot to everyone age 4 and over.
North Central News, December 2012 Page
31www.northcentralnews.net
HEALTHY LIVING
Walk-ins welcome. For more informa-tion, call 602-687-7858 or
visitwww.doctorsexpressphoenix.com.
West teaches specialhealthy foot classesKinesphere Studio, 711
E. Missouri
Ave., Suite 180, congratulates instruc-tor Julie West on
receiving her HealthyFoot Practitioner Certification fromthe
Restorative Exercise Institute.The course enables West to teach
a
science-based approach to footstrengthening. Each class focuses
onstretches for the calf and foot, andstrengthening exercises to
re-establishalignment to the foot and ankle. Thisprotocol is
appropriate for people of allages and very helpful for those
withfoot, knee, hip and back pain.Kinesphere offers Happy Feet
class-
es on Wednesday evenings and Fridaymornings. Visit
www.kinesphere-studio.com for more information orcall
602-532-3111.
New developmentsin esophageal cancerBanner Good Samaritans
Esophageal Cancer Support Groupoffers support for patients,
families andcommunity members dealing with thisor other types of
cancers. The nextmeeting is scheduled for 6-7:30 p.m.Thursday, Dec.
20, in Brown HealthSciences Library LL2 at Banner GoodSamaritan,
1111 E. McDowell Road.Speaker Dee Unks, MC, LPC, a
bereavement counselor for Hospice ofthe Valley, will discuss
HolidaySurvivorship Skills. Unkss areas ofexpertise include grief,
anxiety, depres-sion and relationship issues.RSVP to Terry Ratner,
RN, MFA,
at 602-839-4970 or 602-527-3776.
Dentistry on North CentralRobert D. Hurt, DDS and J. Lauren
Harmon, DDS
Located in the heart of Phoenixs North Central District at 5225
N. Central Ave., Suite 102With almost 50 years of combined
experience, wecan help you with whatever dental needs you mayhave.
From complete rehabilitation to emergencytreatment, we look forward
to serving you and
your family for many years to come.
602-242-2576Call today to schedule an
appointment!www.DentistryOnNorthCentralAve.comMention this ad when
you call to hear about our new patient offer!
A year ago, it was painful for Deborah to walk.
Today, she cant stay off her feet. From diving with sharks to
driving motorcycles, Deborah has always lived life to the fullest.
So when her daily knee pain began to affect her active lifestyle,
she decided to undergo replacement surgery. Today, with the help of
the advanced surgical techniques available at John C. Lincoln
hospitals, shes feeling stronger than ever
and training for the next big adventure.
To read Deborahs story, visit JCL.com/Deborah.
JCL.com
Hospital offers hearthealth screeningsArizona Heart Hospital
offers a $10
Heart Health Screening once amonth. The next screen takes place
7- 9a.m. Saturday, Dec. 15 in the main lobbyof the hospital, 1930
E. Thomas Road.Heart Health Screening includes
testing of total cholesterol; blood sugar;blood pressure; and
coronary risk factorassessment. A 6-8 hour fasting fromfood is
required for accurate readings.Only water is recommended duringthat
fasting period.For more information, call 855-
292-9355 or e-mail [email protected].
Fitness center focuseson OrangetheoryOrangetheory Fitness, a
group per-
sonal training workout broken intointervals of cardiovascular
and strength,celebrates its Sneak Peek Week pre-grand opening
through Dec. 2 at its newlocation at 5109 N. 44th St.,
D-401.Orangetheorys heart rate-monitored
training is designed to keep heart rates ina target zone that
stimulates metabolismand increases energy. Participants use
avariety of equipment to burn an averageof 900 calories per
session. The result isthe Orange Effectmore energy, visibletoning
and extra calorie burn for up to36 hours post-workout.On Dec. 1 and
2, attendees can try
Orangetheorys cardio and strengthinterval training for free and
receive dis-counted membership rates. There alsowill be food and
beverages. Hours for theevent are 9:30 a.m. to 3 p.m. onSaturday
and 11 a.m. to 4 p.m. Sunday.The grand opening is set for Dec.
13.For more information, visit
www.orangetheoryfitness.com.
