Dietitian Ciara Ferguson's guest appearances

Dietitian Ciara Ferguson

Direction Not Perfection

Eliza Kingsford

Trish Blackwell

Michelle May

Emily Givler

Nina Manolson

Heather Vickery

Amy Bender

Kimberly Johnson

Lora Cheadle

Glenn Livingston

Jennifer Fitzgerald

Regina Lark

Laura Folkes

Alexandra Kuykendall

Karen Valencic

OwlTail

Fall is here and Halloween has kicked off the holiday season. Each new season brings different needs in your nutrition and fitness routine. Are you in danger of falling out of every good habit you have built in 2019 because of two months of social events, stress and holiday treats? Fellow dietitian Ciara Ferguson joined me for podcast 11 where she discussed “Frequency and Quantity – The magic bullet to meal planning”. Today she is here to give you her best tips and tricks to get you through the holidays confident, proactive and worry free.Colder weather brings with it the desire for comfort food, much of which is heavy in calories, fats and carbohydrates. This is a carryover from our ancestors who needed to bulk up to survive the winter. Unlike our ancestors, we have central heat and readily available food so bulking up is not necessary nor desirable. To prevent this, work on portion control and frequency of eating. Set up your environment for success. Hide or get rid of extra candy. Take a healthy dish when going to a potluck. Put your snacks in a small bowl and put the bag away.Because it is dark earlier, you are indoors much more and often in front of the tv which brings on snacking. Pick healthier options like tortilla chips and salsa, lightly buttered popcorn, veggies or fruit. Fiber rich foods will help you feel full faster. Multi-task by watching your favorite show while riding the exercise bike. Log your food. Most people under-report their food intake. Knowing what you are actually eating is powerful. Also log your movement. People truly don’t understand how much winter decreases movement if they aren’t tracking. Have a dance party with the kids, burning off calories while having fun. Find things you enjoy so you will keep it up. Join a museum so you can get walk around and get movement when it is rainy/snowy and cold. Even walking the mall works.SAD (Seasonal Affective Disorder) is common as the days get shorter and it is darker much more of the time. It saps your energy and leaves you moody and depressed and can be serious and difficult to manage.Tips to help:1. Light therapy2. Brightly lit rooms3. Control carbohydrates4. Exercise5. Get more sleepFocus on what you can do during the holidays. You may think you have no control, but you do. Manage your portions. If you are worried about offending people by not eating what they have made, have a strategy ready beforehand. Take a bite and make sure they hear you say you like it. Some people push food on you, and you want to make sure they feel loved for making it. Have a statement ready ahead of time. You don’t have to finish the plate. They will get over it.Empower yourself to go into situations with pre-thought out strategies. Mindfulness of knowing what you need. Start a list of all the previous years and the barriers that existed that may have prevented you from keeping your health goals as a top priority. If failing to plan is planning to fail… then we have to plan our way through the holiday season! We cannot fly blind and expect to come out shining come January 1st! Instead, we need to plan for anything that could, should or maybe won’t even happen. Come in over-prepared for whatever life is going to throw you in the next few months as we close out the year!Resources:https://www.facebook.com/ciaradietitian/Instagram: @ciaradietitianhttps://www.stemilt.com/stem-blog/roasted-honeycrisp-apple-and-squash-soup/

Fall is here and Halloween has kicked off the holiday season. Each new season brings different needs in your nutrition and fitness routine. Are you in danger of falling out of every good habit you have built in 2019 because of two months of social events, stress and holiday treats? Fellow dietitian Ciara Ferguson joined me for podcast 11 where she discussed “Frequency and Quantity – The magic bullet to meal planning”. Today she is here to give you her best tips and tricks to get you through the holidays confident, proactive and worry free.Colder weather brings with it the desire for comfort food, much of which is heavy in calories, fats and carbohydrates. This is a carryover from our ancestors who needed to bulk up to survive the winter. Unlike our ancestors, we have central heat and readily available food so bulking up is not necessary nor desirable. To prevent this, work on portion control and frequency of eating. Set up your environment for success. Hide or get rid of extra candy. Take a healthy dish when going to a potluck. Put your snacks in a small bowl and put the bag away.Because it is dark earlier, you are indoors much more and often in front of the tv which brings on snacking. Pick healthier options like tortilla chips and salsa, lightly buttered popcorn, veggies or fruit. Fiber rich foods will help you feel full faster. Multi-task by watching your favorite show while riding the exercise bike. Log your food. Most people under-report their food intake. Knowing what you are actually eating is powerful. Also log your movement. People truly don’t understand how much winter decreases movement if they aren’t tracking. Have a dance party with the kids, burning off calories while having fun. Find things you enjoy so you will keep it up. Join a museum so you can get walk around and get movement when it is rainy/snowy and cold. Even walking the mall works.SAD (Seasonal Affective Disorder) is common as the days get shorter and it is darker much more of the time. It saps your energy and leaves you moody and depressed and can be serious and difficult to manage.Tips to help:1. Light therapy2. Brightly lit rooms3. Control carbohydrates4. Exercise5. Get more sleepFocus on what you can do during the holidays. You may think you have no control, but you do. Manage your portions. If you are worried about offending people by not eating what they have made, have a strategy ready beforehand. Take a bite and make sure they hear you say you like it. Some people push food on you, and you want to make sure they feel loved for making it. Have a statement ready ahead of time. You don’t have to finish the plate. They will get over it.Empower yourself to go into situations with pre-thought out strategies. Mindfulness of knowing what you need. Start a list of all the previous years and the barriers that existed that may have prevented you from keeping your health goals as a top priority. If failing to plan is planning to fail… then we have to plan our way through the holiday season! We cannot fly blind and expect to come out shining come January 1st! Instead, we need to plan for anything that could, should or maybe won’t even happen. Come in over-prepared for whatever life is going to throw you in the next few months as we close out the year!Resources:<a href="https://www.facebook.com/ciaradietitian/" rel="nofollow" target="_blank">https://www.facebook.com/ciaradietitian/</a>Instagram: @ciaradietitian<a href="https://www.stemilt.com/stem-blog/roasted-honeycrisp-apple-and-squash-soup/" rel="nofollow" target="_blank">https://www.stemilt.com/stem-blog/roasted-honeycrisp-apple-and-squash-soup/</a>

Episode 44: Seasonal Tips To Get You Through The Holidays - Interview with Dietitian Ciara Ferguson