Winter 2013
2
Need a physician? Call Mercy On Call at 319-358-2767 or toll-free at 800-358-2767 seven days a week.
Local artwork
brightens our Pediatric Unit
8
Renovations are in full swing
at our Market Street location
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Mercy is recognized for
outstanding heart attack care
HealthyDirections
Get up and get
moving to help lower
your blood pressure
4
Suffering from a winter virus? Stuffed with too much turkey? Stuck with a sore
throat? The registered nurses of Mercy On Call are available from 7 a.m. to mid-
night every day of the year—even Christmas. So if you have any health questions,
call
319-358-2767
or toll-free at
800-358-2767
.
IF YOU’VE EVER
felt sluggish—or
stepped on the scale—after a big
holiday meal, then you know that
overindulging on food doesn’t make
the season any more special.
You don’t have to completely
avoid the pie and stuffing, how-
ever, to look and feel better. The
solution is to enjoy your favorite
holiday foods in moderation. Smart
dietary choices—and some exer-
cise every day—can give you the
energy and stamina you need to
carry you through the holidays and
into a healthy new year without
a bigger waistline. Here are a few
suggestions.
Party tips
➜
Before you go to a party, eat a
healthful snack. High-fiber foods,
such as fruit or whole-grain crack-
ers, can help take the edge off your
hunger and reinforce your willpower
at the buffet table. Also, consider
bringing a low-calorie, nutritious
side dish to share.
➜
At the buffet, opt for a small plate
if it’s available and keep portion
sizes reasonable. Fill half your plate
with fruits and vegetables, and take
bite-sized samples of the rich foods
The holiday solution
and desserts.
➜
Alternate high-calorie drinks
with glasses of water to help fill
your stomach and stay hydrated.
Use little or no toppings, such as
whipped cream and marshmallows,
on coffee or hot chocolate.
➜
After eating, focus on nonfood
activities, such as conversation or
games. Encourage the tradition of
taking a walk after the meal.
Baking tips
What are the holidays without at
least a few sweet treats? To help
keep calories and fat at reasonable
levels, try substituting healthful
ingredients in dessert recipes. For
example:
➜
In place of butter, try cinnamon-
flavored applesauce.
➜
Replace chocolate chips or
candies with dried fruit, such as
blueberries, raisins or cherries.
➜
Use vanilla, almond or peppermint
extract to replace some of the sugar.
➜
After pies or cookies are pre-
pared (and sampled!), put them
out of sight to help deter impulse
snacking.
Academy of Nutrition and Dietetics; American Institute for
Cancer Research; American Heart Association
Mercy On Call
doesn’t take a
holiday