Crafting the Perfect Holiday

Little Toys Bring Big Joy

Family Choice Urgent Care proudly supports great causes, especially during the holidays! This holiday season, we’re collecting toys for the Marine Corps annual Toys for Tots Toy Drive. Over the years, the Marine Corps has strived to give a toy to every child in need over the holiday season. And we want to help. Drop-off an unwrapped toy at our clinic, Exit 138 off the 97 parkway, in the Market of Choice shopping complex. Receive a free flu vaccination with equal purchase. Grab a toy and a friend and come on in. Let’s work to keep you healthy this winter. ‘Tis the season of giving and the flu!

Navigating the Holiday Calories

Holiday meals, with turkey, ham, and all the fixings, can turn the dining room table into a high-fat smorgasbord. The typical holiday meal is laden with fat: gravies made with meat dripping, mounds of creamy mashed potatoes, your favorite pies, etc. As tasty as they are, these feasts will clog your arteries.

In fact, American adults usually gain one to two pounds each year, including slightly less than one pound during the holidays alone. That gradual weight, year after year, can raise your risk of serious health problems, such as diabetes, arthritis, and cardiovascular disease. Studies also show that fats – especially those found in fatty meats and cheeses, vegetable shortening, and margarine – are formidable contributors to heart disease.

Transforming High-Calorie Holiday Fare

A traditional holiday dinner of turkey, stuffing, other dishes, and desserts can exceed 2,500 calories and 130 grams of fat. That’s just for one meal. This is more calories and fat than you should consume in one day.

But good news, there are ways to de-fat holiday meals and keep your arteries and your taste buds happy.

  • Un-stuff the stuffing: One benefit of this is that the stuffing does not absorb all the fat from the bird. Also, the inside of the bird gets cooked more thoroughly, killing any salmonella that may be present. Also, try adding nuts and fruits instead of the sausage or turkey giblets in your stuffing.
  • Nix the butter: try adding a little brown sugar, cinnamon, and nutmeg to your sweet potatoes instead of butter. Bake them in a nonstick baking pan.
  • Remove the skin: a 3 1/2-ounce serving of roast turkey breast with skin has 197 calories and 8.3 grams of fat. Without skin, it has 157 calories and 3.2 grams of fat.
  • De-Fat Your Gravy: two tablespoons of regular gravy contain 4 grams of fat – people pour on more than that. Try pouring meat drippings into a container ahead of time and refrigerating it. The fat rises to the surface so you can skim it off.
  • Bring out the fruits and vegetables: focus on pumpkin, carrots, sweet potatoes, or other orange vitamin-packed vegetables. Greens such as broccoli, spinach, and collard greens are chock-full of good nutrients as well. Serve colorful raw veggies with low-fat dip as an appetizer.
  • Make a single-crusted pie: Most of the fat in pies is found in the crust. Roll the crust a little thinner if you make your own. Fruit pies are lower in fat than a pecan pie.

After that meal, head out for a nice walk on the beautiful Deschutes River Trail.

Family Choice Urgent Care is open 364 days per year to take care of you. Now with an in-house pharmacy to provide you a convenient one-stop shop. For additional information, call 541-213-2133 or visit