Connections: December 2023 - 3

Holiday eating: Feast or famine?!
Try moderation and celebration
Amy Ansaldo, RD, LD, a registered dietitian at
Cheshire Medical Center, provides nutritional
care for inpatients and gives classes for
those in cardiac and pulmonary rehabilitation.
She shares strategies for healthy eating this
holiday season that everyone can learn.
Eat mindfully. Know what you're eating
when you eat it. Anticipate and plan for
your favorite traditions. For example, for
patients with congestive heart failure (CHF),
I recommend a 2-1-2 approach for favorite
gatherings that are all about eating. Eat
smart with low-sodium meals for 2 days,
enjoy your event on that one day, and get
right back to smart, low-salt intake for 2
days. This helps your body mobilize the fluid
that hangs around after higher-salt meals.
Don't skip meals. The thought
of " saving calories for later " will
definitely lead to overeating and
slow down your metabolism,
helping your body store excess
Be a picky eater. Choose
your favorite foods and enjoy
a sensible serving of them and
avoid foods that you don't find as
enjoyable. Pick what you want to
eat while not depriving yourself.
Tip: Portion control is easier if
you choose a smaller plate.
calories. Your metabolism is like
a campfire-the flame goes out
when you stop adding fuel (food)
to the fire.
Stay hydrated. Being
dehydrated can affect your
energy level, your mood
and your digestion. It can
also affect your blood
pressure, heart rate and
body temperature. If you
are taking blood pressure
medications or a daily
diuretic, try to maintain a
similar fluid intake so you
can feel your best.
Don't skimp on fiber (this
goes with hydration!). Too
little fluids + too little fiber can =
constipation. Staying regular is
so important for GI health.
Take control. Offer to cook
or bring a healthy and hearty
dish that you like. Limit excess
sodium, sugar and saturated fats
by incorporating fresh veggies,
yogurt, hummus, light spreads
and fresh herbs. Make mashed
potatoes with milk instead of
cream, and bring beverages you
prefer (alcoholic as well as nonalcoholic).
Last
but not least, CELEBRATE! Relax, let some of your stressors fade
away and celebrate the year with your friends and family. Always,
always be kind to yourself!
Connections: December 2023

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