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.  


Erlanger Opens Sixth Emergency Department To Serve Sequatchie Valley

Residents of the Sequatchie Valley are invited to tour the area’s only 24/7 emergency center during Open House festivities for the new Sequatchie Valley Emergency Department on Sunday from 2 - 4 p.m. (CDT), at 16931 Rankin Avenue in Dunlap, Tn. To celebrate the grand opening of the new emergency center, officials with Erlanger Health System will hold a ribbon-cutting ceremony ... (click for more)

Morning Pointe Hosts Car Wash And Hot Dog Sale This Saturday

Morning Pointe of Chattanooga will be having a car wash and hot dog sale this Saturday from 8 a.m. – noon at the assisted living facility. All proceeds will go to the Alzheimer’s Association.   (click for more)

One Of Oldest Log Homes At University Of The South Suffers Heavy Fire Damage

The oldest log home at the University of the South at Sewanne suffered heavy damage on Friday night. Fire broke out at the historic Rebel’s Rest at approximately 11:30 p.m. Fire units arrived a short time later, but flames were shooting high in the air. Rebel's Roost was built as the family home of Major George Fairbanks a year after the close of the Civil War. The house ... (click for more)

Corker Says Congress Needs Time To Review Plan For VA Reforms

As negotiations between the Senate and the House of Representatives over legislation to reform the Department of Veterans Affairs (VA) continue,  Senator Bob Corker urged that lawmakers have the opportunity to review a complete Congressional Budget Office (CBO) score on any final conference VA bill before taking a vote. “Our veterans deserve solutions to the systemic problems ... (click for more)

Voters Deserve The Truth About Tennessee Supreme Court Justices

I am an experienced trial lawyer, and, frankly, I am dismayed with the negative advertisements and mailers about three of our Tennessee Supreme Court Justices.  These mailers talk about the Justices being liberal and tie them to Obamacare.  Clearly, this propaganda attempts to focus attention away from the Justices themselves to political subjects sensitive to many Tennesseans. ... (click for more)

Roy Exum: Two Wrongs Not Right

Scottie Mayfield is a delightful friend of mine but he’s the last guy in the world who should be aiming at anybody’s character. He’s always had class but today Scottie is the “star” of a shameful political commercial in which he assails challenger Weston Wamp on behalf of a panicked Chuck Fleischmann. Mayfield, you’ll remember, ran against the two in the last race for the District ... (click for more)