((PAT)) BEFORE WE KNOW IT, WE
WILL BE PLANNING HOLIDAY MEALS
AND ENJOYING LOTS OF BAKED
HOLIDAY GIFTS! WHILE WE LOOK
FORWARD THOSE THINGS ALL YEAR
LONG, THEY CAN TAKE A TOLL ON
YOUR WAISTLINE. DR. THAD
HARDIN WITH CONWAY REGIONAL
HEALTH SYSTEM JOINS US WITH
SOME TIPS ON HOW TO KEEP
CALORIES AND CARBS IN CHECK
THIS HOLIDAY SEASON. MY FIRST
QUESTION IS DO WE REALLY
WANT TO KEEP CALORIES AND
CARBS IN CHECK? IT'S THE
HOLIDAY SEASON! CRHS: While
its certainly a personal
choice, I see lots of patients
in January and February that
wish they would have. We all
enjoy those holiday cakes,
pies and huge festive meals,
but moderation is key. It's
easier to put the calories ON,
rather than take them OFF so
if you can manage them along
the way, you'll be glad you
made the effort, come January.
We like to think we can just
exercise a little more and
work it off later, but I once
had a patient put it very
succinctly: you can't outrun
your fork no matter how hard
you try. Anchor: Let's walk
through some different holiday
scenarios and talk about a
plan for curbing the calories.
Holiday meals this one's
tough because there is so much
food and we're tempted to
graze on all day long. How do
we balance our hunger and
decisions? CRHS: Even though
we'll probably attend fewer
holiday parties this year,
there will still be family
gatherings to consider. If YOU
are the host, you have more
control of what is served.
When being mindful of ALL of
the dishes you'll serve, also
consider the WAY you prepare
them. Foods that are baked or
broiled are healthier options
than those that are fried or
smothered in creamy sauces.
With all of the recipe options
online, you can find healthier
options by selecting recipes
for people with diabetes since
they are lower in sugar, carbs
and calories. The American
Diabetes Association and
American Heart association
list numerous recipes on their
websites that are full of
flavor, so they don't taste
like you're missing out on
anything. If family or friends
ask what they can bring, you
might suggest a dish that is a
lower calorie item such as
bringing a green salad, or a
green vegetable. Some people
will want to bring their
favorite side dish, so let
them. (Its good to have
balance) Even though you're
preparing the entrée, it's a
good idea to make a couple of
healthy, low carb, low calorie
side dishes you know you can
eat and be guilfree. Portion
control is a huge problem for
most. Your family or friends
will want you to try their
dishes, (and you'll be glad
to) but opt for a helping the
size of a couple of
tablespoons so you've tried
their dish and so they don't
get offended. Start with
smaller plates, studies show
the size of our plate really
plays a role in how much we
eat. So smaller plates mean
smaller portions which leads
toe less calories consumed
Skipping desert can go a long
way in conserving your calorie
count. If you're attending
someone else's gathering:
Consider eating a small,
healthy snack at home before
you go. That will help curb
your appetite before you get
to the event and it will be
easier to eat less of the
higcalorie foods. Drinking a
glass or two of water before
you go can also help curb your
appetite. As a guest, offer to
bring a dish. That way, you
know you'll have a localorie
option to eat and share.
Holiday cocktails are also
full of calories, so be