Controlling your blood sugar should be at the top of your wish list this year. UT Health Physicians registered dietitian, Stephanie De Leon, is sharing her top 10 tips for ensuring a happy, healthy holiday season.

1. Do not skip meals.  If you are planning to attend or host a dinner party, it is important that you still eat balanced meals for breakfast and lunch.  Try to avoid the idea of saving all of your carbs  for your holiday party.  It makes it harder for you to manage your blood sugar.  (Carbs are the foods that turn into blood sugar – click to learn more.)

2. Snack smart. If your social gathering is later than your usual dinner meals, have a light snack before you go.  Low-carb snacks such as a small handful of almonds, low-fat cheese with rolled deli meat, almond or peanut butter on celery or hummus with veggies are some ideas to help control your hunger.

3. Pay attention to portion sizes. Using a smaller plate is a quick and easy way to help control your portion sizes.

4. Bring a healthy dish. If you are attending a holiday gathering, offer to bring a healthy dish.  This will ensure you will have at least one healthy food option.
 

5. Read the food labels and nutrition facts carefully.  Sugar-free desserts do not necessarily mean carbohydrate-free.  For example, even if a pie is labeled as “sugar-free,” it can still have carbohydrates from the pastry flour and fruit filling. Check the label to be sure!

6. Be aware of sugar alcohols. Sugar alcohols are used as artifical sweetners for soft drinks, coffee and in baking and also in medications (such as sorbitol, maltitol, xylitol or erythritol) may affect your blood sugar.  If you are planning to eat foods sweetened with sugar alcohols, consider testing your blood sugar before and two hours after the start of your meal/snack to see how your body responds to the sugar alcohols.

7. Think of your heart health. Individuals with diabetes are at a greater risk of developing heart disease.  Try using healthy modifications with your favorite recipe to help reduce cholesterol or blood pressure, such as: 
1) drain and rinse canned beans and other vegetables with water to remove excess sodium
2) instead of salt, sprinkle herbs or spices on vegetables for added flavor

3) replace one egg with two egg whites or ¼ cup of egg substitute to reduce the cholesterol in your recipe

8. Distract yourself. After you eat, socialize with other guests away from the kitchen or food area.  Having a distraction or participating in an activity such as walking after your meal or socializing with other guests can prevent you from grazing on leftovers.

9. Use the “Healthy Plate Method” to create your meal. You can do this by:

1.) Drawing an imaginary line down the middle of your plate. 

2.) Fill half the plate with non-starch vegetables like a salad.

3.) Divide the other half into two smaller sections.

4.) In one of the smaller sections, you can add a starchy vegetable serving such as corn, mashed or sweet potatoes, a roll, or rice.

5.) In the other small section, add a protein source such as turkey, chicken (without the skin), fish or a lean meat.

10. Find healthy recipes and more nutrition tips:

American Diabetes Association- “Create Your Own Plate”, “Healthy and Tasty Recipes”

For help managing your nutrition and expert diabetes care, visit the diabetes team at UT Health Physicians. Appointments are now available at 210-450-9050.

Even in a warm place like San Antonio, it can be like clockwork. Right around the fall months, you notice yourself feeling slower and more depressed. You’re sleeping more, or maybe you’re less interested in things you like. “This will pass,” you tell yourself. “It’s just the holidays.” And eventually, around the spring, it does, only to return the same time next year.

If this sounds like you, you may be one of millions of Americans living with seasonal affective disorder (SAD), a form of depression that occurs specifically during particular times of the year, like around the holidays. It’s more than just feeling stressed out about family gatherings over the holidays (though that certainly can make it worse), and it may be accompanied by some of the following symptoms:

• Feeling hopeless
• Increased or decreased appetite
• Low energy
• Difficulty concentrating
• Irritability
• Avoiding social situations
• Thoughts of suicide*

What causes SAD? There are some theories. Because of the time change in the fall, most people have less exposure to natural sunlight. This has three consequences. First, because humans, like most animals, function primarily during the day (diurnal) as opposed to creatures who sleep during the day and function at night (nocturnal), our bodies produce more melatonin when it’s dark, which impacts sleep and energy levels. Also, because we’re not getting enough sunlight, our bodies don’t produce as much Vitamin D; insufficient Vitamin D is linked to feeling depressed. Finally, the change in light can impact our sleep cycle, which can have a longer-term impact on mood.

However, there are things we can do to manage SAD, and they also will help if you’re just struggling with holiday stress or feeling down:

• Get out and exercise more. Go for a regular walk or jog to help your body “wake up.” Exercise is one of the best things you can do for your body, mind and emotions.

• Spend more time doing things you like. Your mood will make this much more difficult to “want” to do, but this is exactly the perfect time to get started on some of your favorite hobbies.
• Connect with what is important to you. Maybe it is friends, family, community and/or recreation. This is especially important when you are feeling down or struggling with your health.
• Try to get outside during the day. Sit by a window or eat lunch outside if possible. Increasing your exposure to sunlight will help counter the effects of SAD.
• Talk with your primary care provider about treatment options to manage your mood. They might be refer you to a member of their team, such as an integrated, on-site behavioral health consultant to learn additional ways to cope with these symptoms; or for serious symptoms, you may be prescribed something to help.

Managing your health means taking care of yourself and communicating with your health care team. Take note of when you feel “off” and take action to manage it. Remember, you don’t have to go it alone! Patients of UT Health Primary Care have onsite access to a team of behavioral health specialists who are ready to help you overcome depression and other concerns such as anxiety, insomnia, chronic illness and pain.

Call 210-450-9950 to schedule an appointment with UT Health Primary Care.

* If you or someone you know is having thoughts of suicide, please seek professional help immediately. You can also always call the National Suicide Prevention Lifeline at 1-800-273-8255 or chat online at www.suicidepreventionlifeline.org.   

You can get the flu any month of the year and getting your flu vaccination is the best way to prevent getting the flu. Another way to help prevent the flu, colds and the spread of other germ is to watch wash your hands often. If you would like a flu shot call UT Health Physicians for a primary care appointment at 210-450-9100.

To read more about the flu in the UT Health Physicians library, click here.

The trend of people seeking minimally-invasive cosmetic procedures like injections, fillers and laser treatments is on the rise. Last year, more than 7 million people received Botox injections according to the American Society of Plastic Surgeons. It’s easy to understand why;  women and men are working well into their 60s and 70s but still desire to look energetic refreshed and competitive.

We’re also living in the “selfie-era”, with the Kardashians and other celebrities posting their perfected visages across social media. People in their 40s, 50s and 60s are seeing more photos of themselves than they ever have in their lives. They see them posted on social media for the world to view in high resolution.

The desire to remain competitive and attractive without having to go under the knife is leading more women and men to seek out minimally-invasive cosmetic procedures. These types of therapies produce quickly visible improvements with appointments that take less than an hour to complete. Most patients are able to return to their normal activities on the same day or next day and look great.

While a quick online search will result in hundreds of “med-spas” offering “top treatments for bottom dollar”, the deep expertise and training of a board-certified physician is the responsible choice when choosing who to trust for enhancing your appearance. UT Health Dermatology is staffed with board-certified physicians who have years of experience and advanced training in the proper use of injections, lasers, lights and products for achieving a naturally attractive appearance.

For their patients, UT Health Dermatology has invested in new equipment that offer combination therapies to effectively treat a number of specific concerns. Each patient is provided a complete consultation where their cosmetic dermatologist thoroughly evaluates their unique needs before creating a custom treatment plan.

Dr. Vineet Mishra, Director of Mohs Surgery and Procedural Dermatology, explains the new equation for professional skin care: “Everyone’s skin is different, that’s why we’ve acquired devices that we can combine and tailor for each person’s skin by adjusting the fluence, spot size, pulse width and wavelength of the laser.”

Using the most advanced lasers, lights and FDA-approved products they are able to erase sun damage, treat acne, remove scars and unwanted hair, clear stretch marks and make cellulite and  bothersome veins disappears, as well as correct discolorations.

Top-of-the-line injectable therapies can instantly smooth fine lines and wrinkles or add volume and plumpness where it’s needed.

UT Health Dermatology offers modern cosmetic technology in a professional, sterile environment located on the 3^rd floor of the UT Health Cancer Center. Their expert cosmetic dermatology services are always performed by board-certified dermatologists.

Call (210) 450-9840 or email boswellC@uthscsa.edu to schedule your consultation.

Our new office is conveniently located between Boerne and San Antonio and has the care you've been waiting for, including:

Having a primary care provider is essential to your health and well-being. All of our board-certified primary care providers are trained to prevent and treat a wide variety of medical conditions for patients of all ages, from newborns to older adults. Our providers collaborate with our network of more than 700 physician specialists to make sure you have the most comprehensive and seamless care possible.

Call today for same day appointment availability at UT Health Hill Country: 210-450-6800.