10 Tips to Help Prevent Holiday Weight Gain

By Jamie Monday, MA - Clinical Psychology, LPC, an Employee Assistance Program Therapist for the Franciscan Alliance - Northern Indiana Region

Research studies show that most adults gain about one pound during the holiday season. Unfortunately, for people who are already overweight, the holiday weight news is worse. People who are already overweight tend to gain a lot more, up to five pounds! Research also supports the idea that weight gain is, in fact, concentrated during the winter holiday season. Although the weight gain may only be one pound, it accumulates through the years and is often times not lost during the summer.

But don’t despair because this year can be different …

You might be asking yourself, “How can I possibly enjoy the holidays and all the yummy food without gaining weight?” There are practical and realistic ways that you can have your cake and eat it, too! 

10 Tips to Help Prevent Holiday Weight Gain

1. Control Portions – Studies have shown that the more food we’re served, the more we will eat – even if we don’t like what we are eating! Keep your portions small, especially with calorie-heavy foods like gravy, eggnog, and desserts.
2. Keep Moving – Exercise is even more important for maintaining weight loss than for taking off the pounds. In addition, exercise is essential in helping us cope with stress, which tends to increase during the holidays. Regular exercise can actually give you more energy to tackle that long holiday “to-do” list. Keep in mind something is better than nothing! Try to make it a priority by scheduling daily activity into your routine. Read more about how you can better manage your stress during the holidays. >>
3. Weigh in Regularly – Checking in with the scale at least once a week is the true test for maintenance. Remember to do it first thing in the morning. When the scale notches upward, that’s your signal to cut back on portions or rev up your physical activity.
4. Eat Plenty of Lean Protein – Boosting your protein intake with lean meats; skinless poultry, low-fat dairy, seafood, and beans will keep you satisfied longer. When you visit the buffet table, opt for these lean protein choices and complement them with high-fiber grains, fruits, and vegetables, which also help fill you up for relatively few calories.
5. Have a Healthy Breakfast – People who eat breakfast end up eating fewer calories throughout the day. Never skip breakfast because it powers up the brain, gets the metabolism perking, and helps you perform any task better.
6. Put it on a Plate – It’s hard to keep track of how much food you’re eating when you nibble without using a plate. Serving meals and snacks on a plate will help you avoid the mindless hand-to-mouth munching that can add lots of extra calories.
7. If You Don’t Love It, Don’t Eat It! – Why waste calories on foods that don’t knock your socks off? One bite is usually enough to tell whether you love it. If not, don’t worry about waste – just leave it on your plate. Use those extra calories for something you love.
8. Enjoy Soup or Salad Before Going to a Party – Studies have shown that a first course consisting of a large green salad with a light dressing or a bowl of broth-based vegetable soup can reduce the total calories you eat during a meal. These super-nutritious foods take the edge off your appetite so you don’t arrive starving and dive into the candy dish. 
9. Satisfy a Craving with a Few Bites – A piece of pecan pie or glass of eggnog can set you back by more than 400 calories. To stay in maintenance mode, enjoy just a few bites of such rich foods, or choose lower-calories alternatives (like pumpkin pie or low-fat eggnog) so your 200 extra calories will give you more to enjoy.
10. Savor Every Bite – Sit down, relax, and enjoy every bite of your meal. Take your time and savor the flavors, textures, and aromas of each food. Eating slowly will help you enjoy the meal and will give your brain time to receive the signal that your stomach is happily full.

This season make maintaining your weight a priority, instead of worrying about gaining or losing weight. By keeping in mind these helpful tips, you can enjoy the season’s wonderful foods without feeling guilty.

Franciscan Physicians Receives Community Safety Award!

On November 17, Franciscan Physicians Hospital received one of three Community Safety Awards for their work in emergency preparedness.

The awards were given by the Lake County Local Emergency Planning Committee, which serves as the liaison between industry and the local community and is accountable to the State of Indiana’s Emergency Response Commission.

A plaque of recognition, given by the LEPC, is located in the hospital’s west lobby.

The District 1 Hospital disaster drills took place on September 24, 2011. The full-scale exercise is designed to test the operational capability of multiple response functions, such as resource coordination, mental health, continuity of operations and risk communication.

Franciscan Physicians Hospital utilized volunteer participants, staged as patients, to simulate a variety of medical conditions relevant to the specific mocked disaster. The September drill scenario involved the detonation of a dirty bomb in three geographic locations in Northwest Indiana.

“We worked hard to ensure that our staff and physicians were prepared for a real life disaster, which was displayed during the scenario played out on September 24,” says Lori Postma, RN and medical care branch director at Franciscan Physicians Hospital.

Barb Greene, hospital president, states, “I’m very proud of our team for executing the plan in full detail as they’ve been trained to do. I am confident that in the face of a real disaster, their expertise and organization would prove successful in protecting our patients and staff to the fullest of their capabilities.”

Kevin Doolin, LEPC president, presents Lori Postma with the hospital's Community Safety Award.  

Tips on How to Prepare a Safe, Enjoyable Thanksgiving Meal

As we prepare to celebrate and give thanks with friends and family this Thanksgiving, remember a few simple steps when preparing your meal to prevent food poisoning and enjoy a safe and happy feast:

• Carefully wash your hands often, and always before cooking or cleaning. Always wash them again after touching raw meat.
• Clean dishes and utensils that have had any contact with raw meat, poultry, fish, or eggs.
• Use a thermometer when cooking. Cook beef to at least 160°F, poultry to at least 180°F, and fish to at least 140°F.
• DO NOT place cooked meat or fish back onto the same plate or container that held the raw meat, unless the container has been completely washed.
• Promptly refrigerate any food you will not be eating. Keep the refrigerator set to around 40°F and your freezer at or below 0°F. DO NOT eat meat, poultry, or fish that has been refrigerated uncooked for longer than 1 to 2 days.
• Cook frozen foods for the full time recommended on the package.
• DO NOT use outdated foods, packaged food with a broken seal, or cans that are bulging or have a dent.
• DO NOT use foods that have an unusual odor or a spoiled taste.

If other people may have eaten the food that made you sick, let them know. If you think the food was contaminated when you bought it from a store or restaurant, tell the store and your local health department.

Read more about food poisoning and prevention on our online Health Library.

Traveling With Children

Traveling with children presents special challenges. It disrupts familiar routines and imposes new demands. Planning ahead—and involving children in the planning—may lessen the stress of travel.

Before you leave, check with your physician. Children often have special medical concerns. The doctor can also advise you about medicines you might need if your child becomes ill.

Know your child’s dosage of common medicines for colds, allergic reactions, or flu. If your child has a chronic illness, consider bringing a copy of recent medical reports and a list of all medications your child is taking.

PLANES, TRAINS, BUSES
Bring snacks and familiar foods along. This helps when travel delays meals or when the available meals don’t suit the child’s needs. Small crackers, unsugared cereals, and string cheese make good snacks. Some children can eat fruit without problems. Cookies and sugared cereals make for sticky children.

When flying with babies and infants:

• If you’re not breast-feeding, bring powdered formula and buy water after you get through security. You cannot take premixed formula through airport security.
  
• Small jars of baby food travel well. They make little waste and you can dispose of them easily.

Air travel tends to dehydrate (dry out) people. Drink plenty of water. Women who are nursing need to drink more fluids.

FLYING AND YOUR CHILD’S EARS
Children often have trouble with pressure changes at takeoff and landing. The pain and pressure will almost always go away in a few minutes. If your child has a cold or ear infection, the discomfort may be greater.

Your doctor may suggest not flying if your child has an ear infection or a lot of fluid behind the eardrum.  Children who have had ear tubes placed should do fine.

Some tips to prevent or treat ear pain:

• Have your child chew sugar-free gum or suck on hard candy when taking off and landing. It helps with ear pressure. Most children can learn to do this at about age 3.
  
• Bottles (for infants), breast-feeding, or sucking on pacifiers can also help prevent ear pain.
  
• Give your child plenty of fluids during the flight to help unclog the ears.
  
• Avoid letting your child sleep during takeoff or landing. Children swallow more often when they are awake. Also, waking up with ear pain can be frightening for the child.
  
• Give your child acetaminophen or ibuprofen about 30 minutes before takeoff or landing.
  
• Use nasal spray or drops before takeoff or landing.

Ask your doctor about using cold medicines that contain antihistamines or decongestants.

EATING OUT
Try to maintain your normal meal and sleep schedule. Ask that your child be served first (you can also bring something for your child to munch on). If you call ahead, some airlines may be able to prepare special kid’s meals.

• Encourage children to eat normally, but realize that a “poor” diet won’t hurt for a few days.
  
• Check food for safety.

ADDITIONAL HELP
Many travel clubs and agencies offer suggestions for traveling with children. Check with them. Remember to ask airlines, train, or bus companies and hotels for guidance and assistance.

For foreign travel, check with embassies or consulate offices. Many guide books list organizations that help travelers.

Source: A.D.A.M. Health Library. 

Spirit of Women is Here - Join Today!

Franciscan Alliance is proud to announce a new partnership with the Spirit of Women Health Network, a program that provides health events and resources specifically for women.

"Spirit of Women uses a 'Health-U-Tainment' approach to health and wellness that engages the consumer through fun, interactive and memorable experiences," said Eva Tokarz, regional outreach and wellness specialist for the Franciscan Alliance Northern Indiana hospitals. Such experiences include a seminar series along with two special events that occur in the months dedicated to women's health: Day of Dance in February (American Heart Month) and Girls' Night Out in October (Breast Cancer Awareness Month).

At Day of Dance, attendees are taught fun dance moves while also learning about heart health and participating in screenings. Girls' Night Out will feature fashion and accessory workshops, mini-spa services and gourmet food tastings along with information on the prevention, early detection and treatment of breast cancer.

The seminar series pairs fun activities with educational health messages. New topics are addressed every quarter; past topics have included pelvic health, cancer, pain management, and diabetes. Spirit of Women also delivers health information via email newsletters— brief, custom-designed messages about topics that concern women.

Because women are typically the health care decision makers in their households, Spirit of Women aims not only to help them make the right decisions, but also to keep them healthy for continued care of their families.

"Spirit of Women has the busy woman in mind," said Gene Diamond, chief executive officer of Franciscan Alliance Northern Indiana Region. "There are topics, resources, answers to questions and helpful hints as close as her fingertips. The northern Indiana hospitals of Franciscan Alliance are nearby, ready to provide highly trained professionals to meet her needs, whether through education or the provision of high-quality care that is designed by us to make her feel consciously aware of being loved."

For more information or to SIGN UP for Spirit of Women, check out our Spirit of Women pages on our Web site.

Introducing Franciscan Senior Promise

We are proud to announce a brand new program called Franciscan Senior Promise!

This program offers health and wellness education for individuals age 55 and older. Members receive discounts, travel opportunities, and social activities planned just for them, along with many other benefits.

Please tell your friends and relatives about this exciting program and encourage them to attend our kickoff event! It takes place at Franciscan St. Margaret Health-Hammond, 5454 Hohman Ave, Hammond, from 9 a.m. to noon in the 8th Floor Conference Center on Thursday, Nov. 10.

Open house participants will enjoy free health screenings and information, a continental breakfast and giveaways.

To learn more about the program and its benefits, visit franciscanstmargaret.org.

November & December Health Education Classes!

Franciscan Hammond Clinic invites you to join them for a host of health education classes held at the specialty center, 7905 Calumet Ave., Munster. Unless specified, all classes are held in the 3rd floor meeting room.

November Classes

Diabetes Support Group: The Latest Technology

Thursday, November 10th at 6 p.m.
Ever wonder how that pizza affected your blood sugar? Fingersticks and A1C testing give only part of the picture. Join Julie Knepper, Diabetes Clinical Manager, as she discusses how Continuous Glucose Monitoring identifies glucose patterns that help your healthcare provider fine-tune your diabetes treatment. Register in advance to be eligible for door prizes.

Weight Management Class

Monday, November 14th at 6:30 p.m.
Are you considering weight reduction surgery? The Franciscan Hammond Clinic has an ongoing weight management class for those interested in weight loss through bariatric surgery. The class meets each second Monday of the month and is free of charge to participants. A one time fee of $25 is accessed for the book and supplies. Physician referral is required.

December Classes

Healthy Holiday Cooking and Baking

Thursday, December 8th at 6 p.m.
Lighten up for the holidays! Learn how to modify your favorite recipes to make them healthier to eat. Join Registered Dietitian JoAnn Franczek as she shows you how to create fun, easy and healthful appetizers and find easy ways to lower calories on your dessert table. Attend to sample her sugar-free holiday cookies and delicious dips. Please register in advance!

Weight Management Class
Monday, December 12th at 6:30 p.m.
Are you considering weight reduction surgery? The Franciscan Hammond Clinic has an ongoing weight management class for those interested in weight loss through bariatric surgery. The class meets each second Monday of the month and is free of charge to participants. A one time fee of $25 is accessed for the book and supplies. Physician referral is required.

To register, call (219)836-5800 or 1-800-279-8700
Hours are Monday-Friday, 8 a.m.- 6 p.m. and Saturdays, 8 a.m.- Noon.
Register for any of the classes online at www.franciscanhammondclinic.org!

10 Warning Signs of Alzheimer's Disease

November is National Alzheimer's Disease Awareness Month and National Family Caregivers Month.

The early symptoms of Alzheimer's disease (AD) may be overlooked because they resemble signs of natural aging. However, extreme memory loss or other cognitive changes that disrupt normal life are not typical signs of aging. In addition, the symptoms of Alzheimer’s disease do not begin abruptly; they develop gradually and worsen over the course of months or years.

Older adults who begin to notice a persistent mild memory loss of recent events may have a condition called mild cognitive impairment (MCI). MCI may be a sign of early-stage Alzheimer's in older people. Studies suggest that some, although not all, older individuals who experience such mild memory abnormalities can later develop Alzheimer's disease.

Patients may be aware of their symptoms or may be unaware that anything is wrong. The Alzheimer’s Association recommends that everyone learn these 10 warning signs of Alzheimer’s disease:

• Memory changes that disrupt daily life. Forgetfulness, particularly of recent events or information, or repeatedly asking for the same information
• Challenges in planning or solving problems. Loss of concentration (having trouble planning or completing familiar tasks, difficulty with abstract thinking such as simple arithmetic problems)
• Difficulty completing familiar tasks at home, at work, or at leisure
• Confusion about time or place. Difficulty recognizing familiar neighborhoods or remembering how you arrived at a location, confusion about months or seasons
• Trouble understanding visual images and spatial relationships. Difficulty reading, figuring out distance, or determining color.
• Language problems. Forgetting the names of objects, mixing up words, difficulty completing sentences or following conversations
• Misplacing things and losing the ability to retrace steps. Putting objects back in unusual places, losing things, accusing others of hiding or stealing.
• Impaired judgment and decision making. Dressing inappropriately or making poor financial decisions
• Withdrawal from work or social activities. No longer participating in familiar hobbies and interests.
• Mood and personality changes. Confusion, increased fear or suspicion, apathy and depression, anxiety. Signs can be loss of interest in activities, increased sleeping, sitting in front of the television for long periods of time.

Source: A.D.A.M. Health Library. For more information on Alzheimer's disease be use to check out our In-depth Report.

MSG: Monosodium Glutamate and You

Various and sometimes even conflicting research can be seen in relation to MSG, or Monosodium Glutamate. MSG is a salt of the amino acid--Glutamic Acid (glutamate). It is also an excitotoxin, along with Aspartame; these excitotoxins excite the nervous system and brain cells to the point of deterioration. Naturally produced by the body, MSG is considered good by some and bad by others; the distinction lies in its origin. Let's first look at the composition of MSG.

Glutamate is one of many amino acids used by the body and linked into the chains of protein in the body. In a simple explanation, some amino acids float freely by themselves and link into proteins to serve important functions; such as being a neurotransmitter which carries nerve cell impulses through the body. Further, some amino acid neurotransmitters like glutamate trigger nerve cells to fire, while others such as taurine and gamma amino butyric acid tell the firing cells to cease firing. This balance, affected directly by glutamate levels, is very delicate. Opponents to MSG argue that glutamate added to foods is bad. Proponents would say otherwise, arguing that MSG is exactly like the glutamate in the human body, and is therefore good. Problems lie in both the amount of MSG ingested, which affects balance levels, and whether the MSG was processed where it may contain contaminants. If processed MSG was the same as the natural glutamate produced by the body, there would be no need to split the amino acids apart to form "free" glutamate; a process known as "hydrolysing."

Talk of MSG's origination and effects on the body tie into the use of MSG. This product is not a preservative; rather, it makes the body think that a certain food is high in protein and nutritious. Thus, the MSG can change your body's perception of both taste and nutritious content. One affect of MSG on the body is its ability to stimulate the pancreas, which produces insulin. Insulin breaks down carbohydrates in food; when insulin is produced without carbs to break down, your blood sugar drops and your appetite, reacting to that drop, increases. If you follow the conclusion that MSG exacerbates or certain diseases, reduce your consumption to decrease your chance of disease. Lori Granich, registered dietitian with Franciscan St. Margaret Health, says "it's a controversial topic, but the USDA says that MSG is safe for human consumption. There's no real evidence of the harmful effects in moderation."

Find Us on Facebook!

Stay connected with all the northern Indiana hospitals of Franciscan Alliance on Facebook!

As a fan, you will receive the latest hospital news, breaking health news, videos, service line promotions, events and regular updates from St. Anthony Health in Crown Point and Michigan City, St. Margaret Health in Hammond and Dyer and Franciscan Physicians Hospital in Munster.

Our Facebook page also integrates links to our online Health Resources, Twitter updates, YouTube vidoes and our latest Blog posts.

We want this to be an engaging source for sharing information and conversing with the communities we serve as we continue to strive to provide the best overall care to our patients and their families.

"Like" us today @ facebook.com/FranciscanNWI!

And remember…you can also connect with us via Twitter (@FranciscanNWI) and YouTube (youtube.com/FranciscanNWI).

Franciscan Hammond Clinic Health Fair - Nov. 5

Franciscan Hammond Clinic will host a health fair from 8 a.m. to noon on Nov. 5 at its specialty center location, 7905 Calumet Ave., in Munster, Indiana.

The free program will offer chair massages and health screenings, including blood pressure, blood sugar, lipids, bone density, foot, body mass and oxygen levels, to the public. Flu shots will be available.  

Informational booths, giveaways and refreshments will be provided.  Free raffles include a bicycle for children and Juvederm treatment for adults.

For more information, call (219) 836-5800, or visit: www.franciscanhammondclinic.org.

Latest Edition of Franciscan Focus is Here!

The Fall/Winter 2011 edition of the Franciscan Focus magazine is here!

In this issue:

• Treat Your Ticker - A proactive approach to heart health 
• Open Heart Surgery - Putting fear to rest 
• Hospital News & Notes
• Girls Just Wanna Have Fun - Introducing “Spirit of Women“

About the digital edition
Each page is viewable in an interactive, user-friendly format. As you read through the magazine, just click on the arrows to turn the pages and while you are on a specific page, you can…

• Print, bookmark, even make virtual notes on whatever strikes you. Just click on the Tools icon at the top.
• Share a page or selection of pages with your friends on Facebook, Twitter, email and other social networks, using the Share icon.
• Click on the links provided in articles to be taken directly to the corresponding website.

To get started, click on the "flipping pages" image or here.

We’d love to hear your feedback about Franciscan Focus! Feel free to email comments or questions to Julia.Huisman@franciscanalliance.org.