Issue link: https://blog.providence.org/i/1508569
Health Matters: Providence Mission Hospital | 3 F or many of us, the dietary temptation marathon begins in October with Halloween candy and runs all the way through the winter holiday buffets in December. Katie Lounsberry, a registered dietitian at Providence Mission Hospital, understands how tough the never-ending stream of tempting treats can be. As a clinical dietitian with Nutritional Care Services, Lounsberry helps patients find the personal motivation that works best for them in reaching weight-loss goals. She educates them in making better food choices as well as how to think about food in healthier ways. Here she shares some strategies you can use to sidestep the holiday dining pitfalls. Don't "bank" calories for the big binge. Although it seems to make sense to skip meals before a big holiday event, don't do it, Lounsberry warns. "The less you eat ahead of time, the more likely you are to overeat," she says. "Stick with your regularly scheduled meals so you don't arrive starving." Front-load with veggies. "Start off filling up your plate with vegetables," advises Lounsberry. "They 're low-calorie, high in fiber—which means they 're filling, and you'll have less room to add the calorie- dense foods, like fried foods." She also suggests starting with a broth-based soup if one is available, because that will also slow your eating and make you feel more satisfied on fewer calories. Even with pies, you can make a healthier choice by opting for fruit over sugar bombs like pecan. Watch the liquid calories. "Drinks can be full of calories," Lounsberry warns, "even when you choose a 'light' option." Fun mixed drinks like piña coladas and creamy White Russians can pack a whopping 600 calories in a glass, while a craft IPA or cup of eggnog can deliver 350 (more than a candy bar). "Focus on calorie-free beverages," says Lounsberry, "but if you really want to indulge, do it in moderation. Have a couple sips." Pace your eating. Lounsberry suggests waiting 20 minutes before going for seconds, to make sure you're really still hungry. "Check in with yourself," she says. "Note if you're starting to feel full. Ask yourself if you'd be satisfied if you stopped now." If you decide you aren't, then make a point of trying new dishes, rather than helping yourself to more of the same. That prevents you from eating for taste and texture (think: creamy cheesy mashed potatoes) and not out of hunger. Get—or stay—active. The holidays can be a very busy time, but "at the least, add 10 minutes of activity every few hours— maybe three times throughout the day," says Lounsberry. "Even if it's just walking, you're expending energy and reducing stress." Even holiday activities like shopping, decorating or sightseeing with the family can be forms of exercise. MEET THE CENTER FOR DIGESTIVE HEALTH The Center for Digestive Health at Providence Mission Hospital is dedicated to caring for your digestive health needs through expert monitoring, diagnosis and treatment of gastrointestinal diseases and disorders. With a patient-focused approach to care, the center serves the needs of each patient in a comfortable and compassionate setting. The facility serves patients who need to manage chronic or complex gastrointestinal conditions such as inflammatory bowel disease or Crohn's disease, as well as people seeking diagnostic workups, such as motility studies, endoscopies or colonoscopies, explains Rebecca Na, RN, nursing manager. The center's doctors diagnose and treat digestive system cancers as well. The fully integrated services also include bariatric care, for patients who are interested in a surgical solution to weight loss. There are a range of customized wellness and support programs available. Smart Ways to Beat Holiday Weight Gain Katie Lounsberry