00:00Christmas in Trinidad and Tobago is a time for family, food and celebration but it's also a
00:17time when many people experience weight gain, blood pressure and blood sugar spikes. Tonight
00:24on house call I'm going to share simple tips to help you enjoy the season and keep your health in
00:31check. We all know Christmas meals are rich, flavorful and full of tradition. With a few
00:39mindful choices we can enjoy our Christmas meals without doing too much harm to our health.
00:46Number one, manage your portion size. It's not practical to ask you to eliminate your favorite
00:53Christmas foods from the season. So let's reduce the quantity. Fill half your plate with salad or
01:00vegetables, a quarter of your plate with baked chicken, fish or turkey and the last quarter
01:07should be reserved for your healthy carbs. Number two, reduce salt and sodium heavy foods. Ham, cured
01:16meats, stuffing and canned foods are all very high in salt and can drive up your blood pressure.
01:23Limit second servings and pair these foods with fresh produce, water or even coconut water to help
01:31flush excess sodium. Number three, control your sugary drinks and disease. Poncho creme, sorrel, ginger beer,
01:41sweet bread, black cake. The sugar adds up quickly. Choose smaller servings, alternate with water and avoid
01:50drinking these sugary drinks back to back. Number four, stay active every day. A 20 to 30 minute walk
01:59after meals can help lower blood sugar spikes, reduce stress and aid in digestion. Even light movement
02:08makes a difference. And number five, know your numbers. Monitor your blood pressure and blood sugar and
02:16look out for warning signs and symptoms. If you notice headaches, dizziness, chest pain, blurry vision
02:26or excessiveness, your numbers may be climbing. Monitor your numbers and don't ignore your symptoms.
02:34Christmas is meant to be enjoyed, but your health matters. With a few mindful habits,
02:41you can celebrate, eat well and keep your blood pressure, blood sugar and weight under control.
02:49Enjoy the season. Have a Merry Christmas, but take care of yourself while you do.
02:54It's Dr. Mariana Brown for TV6 Outscores.
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