Parkridge Dietitian Offers Healthy Holiday Eating Tips

Saturday, November 24, 2012

As the holiday season begins, Parkridge Health System dietitian Jamie Welch offers the following tips to help those who are attempting to maintain healthy habits during the holidays.

Be consistent with eating habits –  The holidays are an extremely busy time of year for most people,  as everyone tries to fit more special events and duties into already hectic schedules. It can be easy to forget to eat or skip a meal in favor of getting more things crossed off the to-do list, but that can set people up for overeating when they finally do get a chance to sit down for a meal.  “Try to eat regular meals as much as possible, and keep healthier snacks such as fruit and veggies, meal-replacement bars or trail mix with you when you are on the go,” recommends Ms. Welch. “Having a healthy option close at hand may also make it easier to resist holiday treats in the breakroom at work or in the kitchen at home.”

Be aware of what you eat. Avoid situations that lead to mindless munching  - i.e. the bowl of M&Ms or potato chips in front of the television, or grazing the buffet options while catching up with loved ones at a holiday gathering. “Remember that portion control is key, and try to limit high-fat foods that are creamy, fried, or cheese-filled,” said Ms. Welch. 

Fool your eyes. Use a dessert plate instead of a dinner plate for your meal - studies have shown that using a smaller plate helps people to avoid overeating.

Slow it down. It takes time for the brain to receive the “I’m full” message from the stomach. “Take time to enjoy your meal, and delay going back for a second helping until you are absolutely certain that you are actually still hungry,” advises Welch. “Listen to your body.”

Get a serving of exercise after a meal. Studies have indicated that engaging in light physical activity (such as going for a leisurely walk with family or friends after dinner) can help lower the rise in blood sugar and improve the function of arteries after a big feast.  


Morning Pointe Residents Make Musical Memories At Creekside

Creekside at Shallowford Independent Living invited Program Director Dawn Dunn and residents from The Lantern at Morning Pointe of Collegedale for a piano concert and sing along.  Voices of both community's residents were raised as they joined in on familiar hymns, patriotic tunes, jazz and spiritual collections, and classical numbers. (click for more)

O Negative Blood Supply Critically Low

Blood Assurance, the non-profit regional blood center, is in critical need of type O negative blood, said officials. Currently level 1 trauma centers are using 20 percent more O negative blood than last year. Typically, 275 units of O negative type blood are sent weekly to area hospitals, but the demand has surpassed the number of donations by 18 percent in the last two months. ... (click for more)

Rhasean Lowry, 34, Charged In Death of 3-Year-Old Girl

Rhasean Lowry, 34, was arrested for abusing a three-year-old girl, and then criminal homicide after she died. Last Tuesday, the Chattanooga Police Department was called on a suspected child abuse case. Lowry took the victim to a local hospital and he stated the victim fell down steps. Doctors advised that the victim’s injuries were the result of blunt force trauma consistent ... (click for more)

City IDB Member Who Made Motion For $9 Million Black Creek TIF Had Not Lived In City For Years

A City Industrial Development Board (IDB) member who made the motion to approve a controversial $9 million Black Creek Tax Increment Financing (TIF) had not lived in the city for years, City Attorney Wade Hinton confirmed. Chris Ramsey, a BlueCross BlueShield official, was not present at an IDB meeting on Tuesday morning. Five other board members were. Citizen Helen Burns ... (click for more)

Decimating The Chattanooga Public Library

Corinne Hill claims that the library is just undergoing a normal weeding process for eliminating books.  She has bragged that she's responsible for the elimination of over 100,000 books - with more to go. "Normal" weeding is not rampant throwing away.  Yes, books go to the Friends for their sale - where they get $2 for a $75 book and thousands wind up being recycled ... (click for more)

The Many Lessons I Learned From Helen McDonald Exum

Helen McDonald Exum was my friend and mentor. As I think of her passing I can only imagine the celebration that is happening in heaven as the news of her arrival is being told. I am sure that there is a party that not only has she organized but that there is not a detail that has been left to chance. I am sure that it is the grandest of events, for you see, she has been planing ... (click for more)