Dec. 2--TUPELO -- If you've had weight-loss surgery or are thinking about having a procedure done, you'll want to be front-and-center at the North Mississippi Medical Center Wellness Center classroom on Thursday.

At 6 p.m., members of the NMMC's Bariatric Center team will be on hand to discuss eating healthfully during the holidays to avoid weight gain and maintain fitness. The program is free and open to the public.

"The whole bariatric team will be there," said Laura Mills, a registered dietitian. "The surgeon, dietitian, psychologist, nurse, exercise physiologist, financial specialist and a medical assistant will answer questions and give support."

A cooking demonstration will be part of the program. Team members will be preparing healthful breakfast items to enjoy during the holidays.

"Most people don't eat breakfast and that's no different for our patients," Mills said. "With a bariatric patient, you're not just trying to cut down on fat and sugar, you're also dealing with smaller portions. Obviously, people take more time to cook during the holidays. Our goal is to make it healthier."

Mills also will be offering healthful substitutions for typical holiday ingredients, like butter, sugar, milk, pie crusts, baking chocolate and casserole toppers.

"Just like with every other healthy diet, you use some things that are reduced-fat or low-cal, but you don't want to take all the fat out. You need some fat," she said. "I don't want them to feel like they can't have certain things."

Weight-loss tools for life

Dr. Terry Pinson, who performs bariatric, or obesity-related, surgery, said simply prepared foods, without additives, are the best choices for everyone, even those who don't have weight issues.

"There are so many carbs, so much fat in foods today at restaurants," he said. "At the grocery store, you have to look at the ingredient list. The less-processed the food, the better. And the food tastes so much better because it doesn't have all that junk in it."

Pinson stressed that adequate protein is key for weight-loss patients.

"If people eat three meals a day, they won't eat that much, but you've got to get that protein at breakfast so you'll feel full all day," he said.

Pinson warned that bariatric surgery isn't an overnight decision.

"You don't just call up and order surgery," he said. "There are classes and an evaluation, a psychological evaluation, a consultation with a registered dietitian and an exercise physiologist. We help coach people in long-term lifestyles. We simply give them the tools."

For more information about the Thursday night class or bariatric surgery, call (662) 377-7546.

Y'all Come

What: "Cooking for the Holidays with the Bariatric Team."

When: Thursday, Dec. 3, at 6 p.m.

Where: North Mississippi Medical Center Wellness Center classroom.

Who: Anyone who has had bariatric weight-loss surgery or who is thinking about the surgery, and their family members.

Cost: Free.

Info: (662) 377-7546.

Tips to Avoid Holiday Weight Gain

* Plan Ahead: Find out what is on the menu. You may need to take something that is more appropriate for you to eat. Take food that is healthful and pass out the recipe.

* Don't go hungry: Don't go to a holiday event starving. This may cause you to overeat once you are there.

* Resist the "free for all" or "one day off" scenario: Don't take a holiday from your exercise: Increase your physical activity to compensate for additional calories.

* Support: To get your family on board with your weight loss goals, suggest family activities such as brisk walking, leisurely backyard games and health-conscious cooking. Also, let people know you need their support. Don't feel pressured or let others pressure you to eat what everyone else is eating.

* Protein first: Then vegetables and fruits and small portions of carbohydrates.

* Smaller is better: Don't try to cut out your favorite holiday foods -- just eat smaller portions and try to avoid going back for seconds. Use a small plate or bowl. It will be easier to control your food portions.

* Eat! Don't skip meals: Don't "save" your calories.

* Leave what you do not want: Eat only until you are full and leave the leftovers with your family.

* Enjoy the company: Enjoy socializing with family and friends.

* Don't hang out by the food: Prepare your plate and step away from the buffet.

* Control your cravings for sweets. Take a bite of a family member's dessert rather than getting your own.

* Eat slowly (but not too slowly) and chew your food well. This will help you to avoid overeating and allow your body to let you know you are full.

* Fluids: Drink water or other low sugar/calorie drink. Hold and sip throughout parties to keep from snacking when you are not hungry. Avoid alcoholic beverages, which are very high in calories.

* Avoid grazing: Eat your meal and move on.

* Remember, a slip is not a failure: Should you overindulge, do not beat yourself up. Recognize it for what it is, a slip, and quickly move on and avoid repeating it.

Recipe Substitutions

* Use skim milk instead of whole or 2 percent milk.

* Use a light mist of olive oil or butter-flavored cooking spray on vegetables for flavor instead of melted butter, fat back, bacon or shortening.

* Omit butter or margarine from stuffing recipes.

* Flavor mashed potatoes with skim milk, garlic and low sodium chicken broth: Add dry milk powder to add protein and parmesan cheese instead of butter.

* Omit the bottom crust of fruit pies and just use the top crust: Pre-made graham cracker or gingersnaps and ready-made pie crusts are lower in calories than standard crusts.

* Use a fat-skimmer cup or a shallow container placed in the freezer to remove fat from the juices before gravy is made. The fat will rise to the top, and can then be removed. Use store bought fat-free gravies.

* Use 3 tablespoons of cocoa powder and 1 tablespoon of oil in place of baking chocolate.

* Try substituting an equal amount of applesauce for at least half the oil, margarine or butter in muffins. Use 2 cups unsweetened applesauce instead of oil and egg in cake mixes.

* Use non-fat yogurt or fat-free sour cream for dips, sauces and pie toppings. Non-fat yogurt works best in dishes that don't require heating.

* Top casseroles with slivered almonds instead of fried onions.

* Choose reduced-fat or fat-free cheeses for salads and casseroles.

* Substitute apple or orange juice with cinnamon for butter or margarine in candied yams.

* Use low-fat or fat-free (or healthy choice variety) soup in green bean casserole.

* When making dessert, cut sugar by one third to one half by increasing the cinnamon, nutmeg, vanilla and other sweet tasting spices and flavorings. You can also use artificial sweeteners for all or half of the sugar in the recipe.

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