5 Super-Easy & Healthy Holiday Traditions You Can Start Today

It’s December 24 (aka: Christmas Eve), can you believe it? Chances are you can believe it because you’re stress levels are at an all-time high. Even if you’re shopping is done, and your groceries are picked up and safe traveling is complete, there’s always something left to do (is that the kitchen timer going off?).

But let’s not dwell on that. After all, things usually have a way of coming together, no extra worry needed.

So, amidst all of the crazy, yet festive chaos that is Christmas Eve, make sure you take a little time to have some holiday fun. After all, it’s probably safe to say that with everything you’ve managed to do this holiday season, you deserve to relax and enjoy yourself. However, we know that’s easier said than done.

With that in mind, here are 5 super-easy ways you can enjoy some yuletide merriment today (and the coming Christmases):

1.    Get a pop of flavor. While there’s no denying that cookies are king this time of year, it may be time to shake things up—or rather pop things up. That’s right, we’re talking about popcorn. Instead of using cookies as your base layer to decorate, try a healthier alternative, like popcorn. You can opt for melted dark chocolate drizzled over popcorn with almonds and sea salt, or popcorn with crushed peppermints, drizzled white chocolate and sprinkles galore. If you’re looking for something a little more ambitious, here are a few simple recipes to try: Dark Chocolate Drizzled Kettle Corn, Sweet and Salty M&M Popcorn, Funfetti Cake Batter Popcorn, Cookies & Cream Popcorn.

2.    Step up your style game. One of the best parts of Christmas morning has to be getting to lounge around in your pajamas—at least for a little bit. However, getting new (preferably matching) PJs for everyone can be a pricey proposition. So, instead, try picking out a new, cozy pair of festive socks for everyone. Not only can you find some fun options out there (snowmen, reindeer, trees, elves, polar bears and more), the simple act of giving something (even as small as socks) will give you a boost of endorphins, or feel-good hormones.

3.    Top off your favorite holiday drink. No, we aren’t talking about eggnog, apple cider or chai tea, although those are very tasty. Instead, we’re talking about the most notorious wintertime drink of all: hot cocoa. And while this tasty, cozy drink may taste like Christmas in a cup, you pay for it with all of the fat and sugar. So, instead of using premade mixes, try this healthy, homemade recipe and then create a hot chocolate bar. You can pick from whipped cream, marshmallows, caramel, candy canes, sprinkles or all of the above.

4.    Have a little friendly competition. Spending ample time with friends and family is one of the most important reasons for the season, but sometimes you just need a little break from it all. The perfect solution: some friendly competition. You can enjoy playing a Christmas version of ‘Who Am I?’, or you can try your luck at the Draw a Snowman Challenge. And if all else fails, Christmas Charades is always a crowd-pleaser. Plus, partaking in games like these can improve critical thinking, as well as boost logic and reasoning skills.

5.    Camp out in your living room. While the weather outside may not be frightful, it’s definitely too chilly to be camping outside. So why not hunker down with everyone in your living room? You can enjoy a nice toasty fire, your go-to festive movie and ample cozy blankets for all. In addition to spending the night comfortable and snuggled up, you’ll get a boost in feelings of togetherness, as well as experiencing hygge. Plus, if you fall asleep downstairs, near the Christmas tree or stockings, it may spark nostalgic feelings of childhood and hoping to catch a glimpse of Santa.

‘Tis the season to be healthy.

To keep you focused on the things that really matter this holiday season ChoiceOne Urgent Care is available seven days a week, from 8 a.m. to 8 p.m. (holiday hours may vary). Whether it’s an allergic reaction, a broken bone or a flu bug, the experts at ChoiceOne keep the health of you and your family as their top priority. And should you ever need emergent care, GMC’s emergency departments and Children’s Emergency Center, are open to care for you and your family 24 hours a day, seven days a week, and are staffed by expert doctors and nurses specially trained in emergency care.

Is It Just Winter Or Is Your Thyroid Calling For Help?

Winter doesn’t exactly make anyone feel their healthiest. Maybe it’s the chilly temperatures, the marathon of holidays or the lack of daylight that makes staying healthy during the winter months feel so darn hard. Who can turn down a warm brownie while you’re snuggled up on the couch—right? 

While most of us assume winter health hurdles, like rough dry skin, weight gain, stress, low energy, are only temporary, could they actually be something more? Well, as it turns out, your thyroid may be sending out an SOS. Now you’re probably thinking, how could one little gland be responsible for all these different symptoms?

As the largest endocrine gland in the body—you have 9 endocrine glands total— it helps to regulate everything from energy levels and metabolism to body temperature, heart rate and more. When this gland isn’t up to snuff, which is the case for more than 25 million people, it could signal a common condition, like hyperthyroidism or hypothyroidism.

Hyper vs. Hypo

To complete its lengthy list of tasks, the thyroid partners up with the pituitary gland. When the pituitary gland releases thyroid-stimulating hormone (TSH), your thyroid responds by producing T3 and T4 hormones, which is where the magic happens. When your thyroid is able to release enough T3 and T4 hormones, everything functions normally.

However, when your thyroid releases too much—it’s overactive—this is known as hyperthyroidism. On the other hand, if your thyroid releases too little—it’s underactive—which is known as hypothyroidism.

Seasonal or Significant?

Unfortunately, your thyroid doesn’t always make it easy to uncover an issue. Luckily, Rashmi Kulkarni, MD, a primary care provider with GMG's Covenant Family Medicine, has provided an investigative cheat sheet for all of those subtle symptoms. Here are the key signs your thyroid is having trouble:

1.    Sensitive skin. This time of year can wreak havoc on your skin. Those dry, rough patches of skin could be the result of hypothyroidism, which slows down skin cell turnover. On the other hand, if you notice skin that’s sensitive to the touch, as well as redness on your face and hands, hyperthyroidism may be the cause.

2.    Changes in weight. All those holiday treats don’t do your waistline any favors. However, if you do notice weight gain along with a decreased appetite, this may be due to hypothyroidism. While increased appetite, along with weight loss may signal hyperthyroidism.

3.    Discomfort. It’s normal to feel like a chilly nilly during the winter months, but if you’re always feeling cold—even with layers of blankets—this could signal hypothyroidism. However, if you’re burning up, and not because of that big wool sweater, it may be due to hyperthyroidism.

4.    Feeling off. Less daylight, cold temps and seasonal stress can spur on Seasonal Affective Disorder (SAD), which causes symptoms similar to depression. However, if you notice those symptoms along with forgetfulness and other cognitive issues, hypothyroidism may be culprit. Whereas hyperthyroidism may generate feelings of anxiousness, emotional swings and restlessness.

5.    Lethargy. Sometimes it seems like the winter months were made to stay inside, get cozy and watch movies. However, if that’s all that you want to do, day after day, you may have either hypo- or hyperthyroidism. Whether you’re fatigued after a full day of relaxing or a full day of going nonstop, with a thyroid condition, the result is the same = exhaustion.

6.    Digestive distress. All those festive treats may feel like heaven for your tastebuds, but the same can’t be said for your stomach. So if you’re backed up, regardless of what you eat, hypothyroidism could explain it. But if your colon feels more like a freeway, it may be hyperthyroidism.

Put it to the test.

Now, just because you’ve had one or more of these symptoms, there isn’t necessarily cause for concern. After all, it is winter. However, if 2 or more sounded all too familiar, it may be time to talk with your healthcare provider. The best—and only—way to really know the health of your thyroid is to have testing done.

Nestled in the heart of your community, GMC Health Park-Hamilton Mill offers a one-of-a-kind health care experience. From primary care and gastroenterology to orthopedic and imaging services, you and your family will receive complete care for all of your health needs. 

Why An Imperfect Holiday Is Best For Your Health

What do you consider to be the perfect holiday? Maybe there’s snow on the ground, or perhaps you’re in a tropical paradise. Is there a toasty fire and eggnog, or hot chocolate and a twinkling tree? While we may have these visions of what an idyllic holiday is supposed to look like, most of us have a much different experience. And you know what? It’s better that way.

Leave the winter wonderlands, sleigh rides and jingle bells to the songs and movies. Instead of overspending, overdoing and overeating to achieve a storybook holiday, let’s focus on enjoying, relaxing and embracing a one-of-a-kind celebration. Not only will you have more fun, your health may benefit, too.

To help you make the most of your wonderfully, imperfect holiday season, we asked Sheila Warren, RN, GMC's Wellness Navigator for simple ways to just that. With her help, we came up with these 5 tips to help you recapture the joy of the season, while also supporting your overall well-being:

1.    Reset your expectations. When it comes holiday hiccups—a burned turkey, a pet-wrecked tree, a delayed gift delivery—it’s not a matter of if, but a matter of when. While we all know this, sometimes the pressure of the season gets to us and little things become big things. "Put simply, the best way to minimize frustration and disappointment: don't expect everything to go exactly according to plan," explains Sheila. Besides, the best (and most memorable) holidays are the crazy, unique and imperfect ones.

2.    Maintain healthy habits. How in the world are you supposed to get in regular exercise amidst decorating and attending seasonal parties? Simple, just don’t try to do it all. It’s okay to not put up every last decoration, or not attend every single party on your calendar. Don’t be afraid to choose your health over other holiday to-dos. "That means following your usual schedule for meals, exercise and sleep," says Sheila. "These simple, yet essential, habits will help you to feel your best all season so you can enjoy every last part."

3.    Create new traditions. The holidays are known for being a time filled with family traditions. But there’s no reason you can’t marry time-old traditions with a fresh, new take on things. Don’t be afraid to mix things up and try something new. Sure, it may not be perfect, but you’ll make fun memories in the process. " You can try making homemade decorations, play a new board game, watch a favorite movie or sing Christmas-carol karaoke," adds Sheila. 

4.    Prep your party strategy. Just the thought of holiday treats is enough to get most of our tummies rumbling. And once you smell those delicious dishes—game over. Who can resist the sweet smell of freshly-baked cookies? That right there is exactly why it’s important to have a game plan before you arrive at a food-filled party. "One of the best things you can do is to grab a healthy snack beforehand, so you won’t arrive ravenous," emphasizes Sheila. "Once you’re at the party, scope out the food table and decide what you’ll eat before you start filling your plate."

5.    Don’t overspend on gifts. All of those online deals are hard to resist—BOGO, 40% off, Rewards Cash—yes, please! But before you know it, you’ve spent more than your fair share of the holiday budget because things add up quickly. And we get it; you just want to get the perfect gifts for everyone on your list, don’t we all? Instead of adding more and more to your shopping cart, "try making something homemade," says Sheila, "or donate to a special cause on their behalf." A thoughtful and meaningful gift goes a long way.

6.    Just enjoy yourself. Unfortunately, it isn’t just the salty, sugary foods that are hard on you. Or that extra gift you spent money on. It’s the guilt and hardship many of us experience afterwards. "We can be tough on ourselves," explains Sheila, "and this only spikes stress, anxiety and disappointment." So instead of pressuring yourself to not falter on your diet or budget, embrace the indulgence. "When you relax and let yourself celebrate your brain actually increases oxytocin, noradrenaline and endorphins, all of which boost happiness, energy and bonding," notes Sheila. Plus, these hormones also support physical health, too.

Have a holly jolly holiday. December doesn’t just mean dancing sugar plums and roasting chestnuts, it also means stomach bugs, the cold and flu, and seasonal stress. But just because there are a few health hurdles, doesn’t mean you have to miss all of the fun and festivities. Whether you’re in search of healthful information, preventative care or recommendations for diagnostics and treatment, GMC’s Wellness Navigator is prepared to offer the support and guidance you need. This holiday season, let GMC’s health experts keep you and your family feeling merry and bright.

Can Foods Really Help Heal Dry Skin?

For some, the freezing temps, whipping wind and lack of daylight are the best, most refreshing parts of winter (those people are few and far between, though). For the rest of us, winter weather has long lost its charm. Instead of leaving the comfort of the indoors to battle the frigid cold, many of us curl up on the couch and bask in the warmth. After all, it seems like a no-brainer—right?

And while all that glorious warm air, those snuggly (yet itchy) fabrics and extra-long, extra-hot showers may seem like the perfect way to spend a chilly day, it’s actually a recipe for chapped, dry skin—something that’s as annoying as it is painful.

So, when all the lotion and skin cream in the world don’t provide relief for dry skin, what should you do? As it turns out, the answer might be hiding in the foods you eat—or don’t eat. To help quench your thirsty, dry skin, try these nourishing foods:

Pomegranate seeds: If fruits and vegetables don’t top your grocery list during the winter months, you’re definitely not alone. Enter pomegranates. These delicious and nutritious powerhouses are packed with antioxidants, which help skin fight UV damage, inflammation, collagen breakdown, as well as boost blood flow.

Sweet potatoes: Whether you like them sweet or savory, there’s simply no denying that sweet potatoes are unmatched in their ability to help protect and support skin health. With ample amounts of both vitamin A and beta-carotene, this veggie helps to repair skin and its protective barrier.

Eggs: What’s not to love about a food that you can boil, scramble or fry? As if you weren’t already sold, eggs aren’t just versatile, they’re also loaded with a variety of different vitamins and nutrients, including: vitamins A, B5, D and E. These vitamins work to help fight inflammation, support collagen synthesis and overall skin function.

Citrus: If you’re feeling blah, chances are your skin is, too. Thankfully, citrus fruits of all shapes and sizes are the perfect solution. While vitamin C is often thought of as an immune-boosting nutrient, it can also help to support skin health by plumping-up collagen and softening complexion.

Nuts: Yet another example of how some of the best things come in small packages, walnuts and sunflower seeds boast a powerful array of skin-loving nutrients. With omega-3 and -6 fatty acids, antioxidants and selenium, your skin will be looking and feeling supple, hydrated and protected.

Salmon: It isn’t just the omega-3 fatty acids that make salmon a skin health all-star, although they do help to balance skin’s lipid membrane and retain moisture. This cold-water fish also offers a beneficial dose of vitamin D, which helps skin with acne, eczema and redness/irritation.

Healing from the inside out.

Skin is often a good indicator of overall health—after all it is your body’s largest organ. Everything from dehydration and allergies, to hypothyroidism and hormone imbalances can be visible on your skin. So, for many of us, dry skin is really just scratching the surface of overall skin health. To get a better understanding of what your skin may be trying to tell you, it’s important to see your primary care provider.

With a wide variety of services, up-to-date technology and the latest treatment options, Gwinnett Medical Group Primary Care is your partner in lasting health. 

Attention Holiday Lovers: 4 Perfect Recipes

In a season where we’re surrounded by baked goods and sweet treats—not that anyone’s complaining—healthy holiday traditions can be hard to come by (if not impossible).

And when you have your eyes set on January for New Year’s resolutions and new diets, it’s easy to spend the better part of December enjoying your few remaining cheat days. But instead of sacrificing good health in the name of being festive, try these easy holiday recipes—not only are they delicious, they’re also nutritious.

Roasted Chestnuts

You don’t have to use an open fire to enjoy these holiday favorites. After all, who has time for that—right? So, skip the fire and enjoy the nutrients that Chestnuts offer—like fiber, vitamin C and manganese. Break out the festive attire, play some Nat King Cole and follow these easy steps:

Ingredients: Shelled chestnuts

1. Preheat oven to 400 degrees Fahrenheit.

2. Cut and “X” shape into the flat side of each chestnut (leave the shells on).

3. Place the chestnuts on a baking sheet so they don’t overlap.

4. Roast 10 minutes and turn; roast for additional 10 minutes.

5. Peel off shells and enjoy!

Potato Latkes

Potato latkes, otherwise known as potato pancakes, are a traditional dish commonly served during Hanukkah. While potato latkes aren’t particularly nutritious—unfortunately—you can try substituting other veggies in place of the potatoes. Or better yet, fry them in healthier alternatives like olive oil instead of high-fat vegetable oils.

Make your health-conscious substitutions and follow this traditional recipe:

Ingredients: 2 large Russet potatoes; 1 large onion; 2 large eggs; ½ cup all-purpose flour; 2 tsp course kosher salt; 1 tsp baking powder; ½ tsp freshly ground black pepper; oil for frying

1. Grate potatoes and onions, and wring out as much liquid as possible.

2. Transfer mixture into a large bowl and add eggs, flour, salt, baking powder and pepper. Mix until the flour is absorbed.

3. Heat oil and use a heaping tablespoon to drop the batter into the pan, cooking in batches.

4. Use spatula to flatten into discs and flip after latkes are brown and crispy. Cook until second side is done and sprinkle with salt before serving.

Healthy Hot Chocolate

There’s nothing better than a mug of hot chocolate to warm you up during the holidays, both mentally and physically. Unfortunately, many pre-packaged hot chocolate mixes are high in sugar and empty calories. In exchange for just a few extra minutes, you can have a healthier, home-made version by following these steps:

Ingredients: 2 tbsp sugar; 4 tsp unsweetened cocoa powder; 1 cup of 1% milk; ¼ tsp vanilla extract, pinch of ground cinnamon

1. Mix sugar, cocoa and two tablespoons of cold milk in a mug until smooth.

2. Heat the remaining milk in a small saucepan until hot.

3. Stir in cocoa mixture from mug and vanilla extract.

4. Pour back into mug and sprinkle with cinnamon.

Christmas Sugar Cookies

Would it even be Christmas without the sugar cookies? While they are tasty, they can add up before you know it. So, instead of store-bought cookies, try this easy, from-scratch recipe for a delicious, low-sugar alternative:

Ingredients: ½ cup butter; ½ cup shortening, 2 cups sugar, 1 tsp baking soda, 1 tsp cream of tartar, 1/8 tsp salt, 3 egg yolks, ½ tsp vanilla, 1 ¾ cups all-purpose flour

1. Preheat oven to 300 degrees Fahrenheit.

2. Beat butter and shortening with an electric mixer on medium to high speed for 30 seconds. Add sugar, baking soda, cream of tartar, and salt. Beat mixture until combined, scraping sides of bowl occasionally. Beat in egg yolks, vanilla, and flour.

3. Shape dough into balls or cut into Christmas shapes. Place dough two inches apart on ungreased cookie sheets lined with parchment paper.

4. Bake in the oven for 12 – 14 minutes or until edges are set; do not let edges brown! Cool, decorate, and enjoy!

A happy holiday season starts with good health.

Gwinnett Medical Group is your partner in good health this holiday season. With convenient locations, knowledgeable providers and an extensive range of services, you can count on GMG for all of your winter health needs. 

Your Hormones On Winter Weather

By: Sheila Warren, RN, GMC's Health Navigator

If winter leaves you feeling lethargic, irritable or just blah, there may be good reason. You may be surprised to learn that winter can affect your thyroid, adrenal and sex hormones, which is enough to make anyone feel like they have a case of the winter blues. In fact, everything from your mood and weight to digestion and sex drive are all impacted by your hormone levels.

So why does winter have such a big impact on our hormones?

Well the truth is there can be a number of factors that can cause a change hormone levels. Overall, though, winter weather may be to blame when it comes to seasonal hormone changes. For instance, it is believed that the cold temperatures may cause the pituitary gland to produce more thyroid stimulating hormone (TSH). Similarly, the lack of daylight during the winter months is largely responsible for a decrease in sex drive and adrenal hormones.

Thyroid Trouble

With winter comes cooler temperatures, and in an effort to stay nice and warm, your body’s need for TSH increases. Unfortunately, as your body demands higher levels of TSH, you may be left feeling some common symptoms of hypothyroidism—even if you don’t actually have this condition. Common symptoms you may notice include:

·         Fatigue

·         Dry skin

·         Constipation

·         Muscle weakness and/or tenderness

·         Depression

Give Your Thyroid a Tune-up

Despite the impact cold weather can have on your thyroid, you don’t have to suffer through fatigue all winter long. By routinely eating foods that are rich in thyroid-boosting nutrients, you’ll be supporting the health and effectiveness of your thyroid. Try to make these foods a part of your weekly menu:

·         Apples

·         Brazil nuts

·         Chicken

·         Yogurt

·         Salmon

·         Olive oil

·         Eggs

·         Garlic

·         Dark chocolate

·         Avocado

Lower Libido

While studies have shown that the holiday months are actually when people are most likely to conceive, it’s not uncommon for both men and women to experience a dip in sex drive.  There are a few reasons why winter may be cooling off your steamy encounters.

First, men typically experience a drop in testosterone levels during these months. As the hormone that’s largely responsible for sex drive, a dip in levels can lower sexual desire and sexual satisfaction.

Now for women, the likely culprit behind their low libido is the reduction in serotonin production. With lower levels of this particular hormone, it can be difficult to get in the mood and lead to a lack of interest in sex overall.

The good news is to remedy this sink in sex drive; exposure to light may be the perfect solution for both men and women. Studies have shown that light exposure can boost testosterone levels, as well as support the production of serotonin. And even better news, just 20 to 30 minutes of sunlight should do the trick.

How to have Healthy Hormones

Thanks to out-of-balance hormones, winter can often feel like a bit of a drag. So how can you you’re your hormone levels happy? As it turns out, there are simple, everyday ways you can support the health of your hormones, as well as overall health and wellness.

Be a snow bunny. Even though the cold weather may seem like a deterrent for outdoor exercise, it doesn’t have to be. Not only will this help to boost serotonin levels, it’ll help to avoid winter weight gain. And bonus, if you exercise outdoors, you’ll get some much needed sunshine.

Soak up winter rays. Whether you’re outdoors getting exposure to natural sunlight, or your using light therapy indoors, this can help to stave off Seasonal Affective Disorder, and promote healthy hormone levels.

Eat a balanced diet. Just because it’s winter is no excuse to not enjoy fresh produce. In fact, there are a surprising number of delicious fruits and veggies that are ripe for the picking. Try incorporating oranges, beets, pomegranates, turnips, leeks, kale, cranberries and more. 

Winter Wellness

The easiest way to enjoy a happy, healthy holiday season is to work with your primary care provider. As the specialist that knows you best, your primary care provider will ensure that you always receive the best care possible for all your winter health needs. 

And don't forget to mark your calendar for the upcoming GMC Women's Wellness Day. This innovative event provides women of all ages the opportunity to learn from some of the area's top health experts on how to make 2018 the best year yet!