Franciscan Hammond Clinic Jan and Feb 2012 Education Schedule

With the New Year just around the corner, it's time to ramp up your 2012 goals and plan ahead for the things that will come to benefit you throughout the year. Franciscan Hammond Clinic offers free patient education classes to compliment a variety of health care concerns and needs. Please note these classes on your 2012 calendar and be sure to join us as we prepare for this exciting New Year!

January classes

Diabetes Support Group: Jeopardy Anyone?

Thursday, January 5th at 6 p.m.
Review your diabetes knowledge and have fun at the same time. Sherri Horvat, Diabetes Educator from Animas Corporation, will be leading us in Diabetes Jeopardy. Register in advance to be elibigle for door prizes!

Weight Management Class

Monday, January 9th 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.

Healthy Weight Loss with Carb Counting
Thursday, January 19th at 6 p.m.
Still trying to find a weight loss plan that works? Join JoAnn Franczek, registered dietitian at the Franciscan Hammond Clinic, as she discusses the importance of controlling carbohydrate intake for healthy weight loss.

Alzheimer's Support Group
Thursday, January 26th at 6 p.m.
Attend this seminar to learn more about how to work with loved ones afflicted by Alzheimer's disease. Affiliated with the Alzheimer's Association.

February classes

Diabetes Support Group: Your Healthy Heart
Thursday, February 2nd at 6 p.m.
Heart health is an important part of diabetes care. Learn nutritional strategies to improve your cholesterol level. Join JoAnn Franczek, registered dietitian, as she leads us in an evening of Heart Healthy Bingo. Be sure to register in advance!

Weight Management Class

Monday, February 13th 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.

Alzheimer's Support Group
Thursday, February 23rd at 6 p.m.
Attend this seminar to learn more about how to work with loved ones afflicted by Alzheimer's disease. Affiliated with the Alzheimer's Association.

To register, call (219)836-5800 or 1-800-279-8700
Franciscan Hammond Clinic Hours are Monday-Friday, 8 a.m.- 6 p.m. and Saturdays, 8 a.m.- Noon.

Register for any of the classes online at http://www.franciscanhammondclinic.org/!

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.

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!

Healthy Grocery Shopping

A key step for losing weight, keeping the weight off, and staying healthy is learning how to buy the right foods at the store.

Smart shopping
Avoid buying foods in bulk and shopping in warehouse-type stores if you can. Getting a good deal can lead to overeating. If you do buy large amounts of a food, divide it into smaller portion sizes and store what you will not use right away.

Know how to read food labels
Learn how to read the Nutrition Facts labels on food packages.

Know what the serving size is and the amount of calories, fat, protein, and carbohydrates per serving.

Learn how to tell the difference between foods that are truly organic. Two words on labels that can be misleading are "natural" and "pure." See also: Reading food labels

Plan ahead
Before you buy food for the week, think about your schedule:

• When and where you will be eating over the next week?
• How much time will you have to cook?

Then, plan your meals before you shop. This can keep you from buying whatever foods look good to you, whether or not they are healthy.

Make a shopping list. Remember to take it with you, and promise yourself you will not buy things that are not on it.

Never go food shopping when you are hungry. You will make better choices if you shop after you have had a healthy meal or snack.

Be sure to check out the Midwest Bariatric Institutes's Weight Loss Health Guide for more information, resources, health and behavior assessments and other tools to help you learn more about how to lose and keep off excess weight.

Managing a New Year's Diet Plan

As we finish up this great holiday season, many individuals look back at their consumption and wonder, "what happened?" While this feeling is a common one, it's important that those individuals considering a New Year's diet resolution have a plan.

Joe Mishlove, dietician at Franciscan Physicians Hospital, gives the following advice on starting and managing your diet plan for the coming year:

1. Be aware of what you're taking in. Often times, individuals aren't monitoring their calories and they're eating freely. Try to utilize a plate every time you eat. This way, you're always seeing exactly what you're taking in.

2. Monitor your calorie intake by writing down everything you eat on a small notepad that can be carried with you.

3. Substitute healthy foods for unhealthy ones. With diets, there is a concept called caloric-density. Choosing foods with a high caloric-density means your eating foods that are high in calories. Substitute these out for those with less caloric-density. For example, instead of drinking a large amount of apple juice that's high in sugar and calories, eat an apple. You'll get the same nutrition and filling without the sugar and calories.

4. Keep it pleasurable with the foods you eat. Eating is a stimulating experience and indulging isn't a bad thing on occassion. The problem is that people indulge too often. Watch how often you're eating heavily and work to limit your intake, especially when large amounts are around.

5. Have friends and family that you can count on for support. Talk to them about your struggles and successes with the diet. Eating healthy and losing weight don't happen overnight, and everyone needs the support of those they care about to accomplish such a large endeavor.



For more information about losing weight and starting a diet, check out our weight loss guide.