www.phs.org/Medicaid 7 4. Add a source of lean protein to each meal. Protein helps you feel full. It also slows down blood sugar spikes and reduces sugar cravings. Lean protein sources include eggs, fish, chicken, turkey, beans, tofu, lentils, Greek yogurt, and low-fat cottage cheese. 1. Move your body. Exercise is a great way to keep your blood sugar down, even when enjoying holiday foods. Try walking, biking, stretching, weightlifting, or yoga. 3. Add some fiber to your plate. Fiber helps you feel full. It can help lower cholesterol and aid weight loss. Try adding more salads, roasted vegetables, nuts, seeds, and whole grains to your meals. 5. Avoid skipping meals. Ditch the mentality that you need to save up all your food for one meal. This can lead to overeating, high blood sugar, and heartburn. Instead, have protein- and fiber-rich meals throughout the day, before the main holiday meals. Living well during the holiday season You can get more ideas for healthy eating when you join the Path for Wellness Prevention Program. This program offers healthy weight management and diabetes prevention to eligible Presbyterian Turquoise Care members at no additional cost. It is designed to help members: • Build healthy habits • Lose or manage weight • Be more active • Reduce their risk of Type 2 diabetes It’s easy and fun to participate! The program is available online or by phone. The classes are also available in Spanish. 2. Stay hydrated. Consuming 16 ounces of water prior to eating can help you eat less, feel full, and lose weight. Limit holiday drinks. Avoid ones that may have sugar, such as punch, eggnog, sweet wine, or mixed cocktails. Managing your health and wellness during the holidays can be stressful. When you add in travel, holiday meals, extra desserts, time change, and bad weather, it can become overwhelming. Here are five tips for enjoying the holidays and staying on track. To learn more about the program and get more information about how to sign up: • Visit www.phs.org/preventionprogram. • Call 1-855-249-8587.
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