Smart Snacking

One frequently asked question is should you snack between meals? Yes! There’s a myth that you should never snack, which is certainly not always the case. Sometimes it is necessary to snack, but do so wisely. The secret is to keep healthy snack alternatives on hand and make them accessible. For example, fill up on vegetables and fruits because they have high water content and dietary fiber, which helps make you feel full. Here are some other ideas for snacks:

• Sweet fresh fruit or small cans of fruit in natural juices, or a ¼ cup or less of dried fruit
• Snack on graham crackers, a couple of ginger snaps or a fruit bar instead of high fat cookies
• Club soda with lemon or lime, 4-6oz can of 100% fruit or vegetable juice, or water
• 100 calorie bag of popcorn
• Whole grain crackers made without hydrogenated vegetables oil
• Pre-cut vegetables like carrots, cauliflower or broccoli to dip in salsa or low-fat salad dressing
• Low fat cottage cheese and fruit, or low-fat cheese slices and whole wheat crackers

Vitamin D

There is lots of new information coming out about vitamin D deficiency. It’s an important topic to bring up right now because it is winter time! Most of the vitamin D is not ingested by food, but created by the body through the sunlight; and in winter when there is less sunlight and the sun’s rays are less intense, and more clothing is worn because of the cold, it is difficult for most of us to get the vitamin D we need.
Vitamin D’s role in bone health cannot be overstated! Vitamin D helps bones absorb calcium, without it rickets, among children, and osteoporosis, among adults would be more widespread.
There is an abundance of research that suggests a surprising number of Americans do not currently get recommended amounts.
Unfortunately, there are very few food sources of vitamin D. The best food sources are fatty fish such as salmon; smaller amounts are in organ meats, egg yolks and mushrooms. Some other foods are D-fortified including all milk and some juices.
During winter time especially, it may be advantageous to take a vitamin D supplement. Taking 800 IU, or international units, of Vitamin D daily during the winter months will keep most healthy individuals from experiencing a vitamin D deficiency.

The word "diet"

Now that the new year is getting closer, you might be thinking about "going on a diet". What does the term, "diet" really mean? It can mean different things to different people, but most people think of "diet" as something we do to lose weight.

According to www.dictionary.com there are several meanings for the word. Here are a few:

• n. The usual food and drink of a person or animal.
• n. A regulated selection of foods, as for medical reasons or cosmetic weight loss.
• n. Something used, enjoyed or provided regularly.
• v. To eat; to take one's meals. To eat according to prescribed rules
• adj. having relatively few calories
• n. a prescribed selection of foods

What does the word diet mean to you? Many of us think of going on a diet as something negative and giving up our favorite foods. But, eating healthy is a part of everyday life, and not just a quick-fix. Eating balanced, healthy meals doesn't have to mean giving up favorite foods, but the key, as always, is moderation. Happy Holidays!

A Shadow of Her Former Self

Darlene Groves shares her story of life after gastric bypass surgery in the December issue of South magazine. After losing more than 150 pounds following bariatric surgery at St. Francis, Groves now competes in horse competitions and ice skating.

You can view video interviews with Groves by visiting the St. Francis Web site, where she shares her story as well as her advice for bariatric patients, including:

• How she prepared for surgery
• Her advice on bariatric surgery
• Why Darlene chose the St. Francis Weight Loss Center

Exercise Video

Now that it's getting colder outside, you may be looking for an alternative exercise program that does not require you to step outside. So what are some options? Of course you can always go to the gym and use the equipment or classes available, but what if you just want to find something to do at home? If you don't feel you can swing purchasing exercise equipment, why not utilize exercise videos to get the job done? The American Council on Exercise advises asking these questions before purchasing a video:

• Does the video make any outlandish claims?
• Is the instructor certified?
• Does it suit my specific needs?
• Do I need special equipment or props?
• Do I have enough room to workout safely?

Click here for more tips from ACE.