Health & Safety

November 2, 2012

The #1 reason you’re NOT losing weight


You’ve changed the foods you eat to include more fruits and veggies. You’ve cut back on the soda and you’ve started exercising three times a week.

And yet, you’re not losing weight … or at least, you’re not losing enough. Why? It really all boils down to two very small, but significant words: PORTION CONTROL.

“Many individuals are totally unaware of how much is an appropriate amount of food,” said Lynne Campagne, a registered dietitian with TriWest Healthcare Alliance.

How many calories are you really consuming each day? For example, a single serving of meat, like chicken or steak, is roughly the size of your palm. Reducing the number of calories you eat or drink can help to prevent weight gain … and promote weight loss.

And the key to controlling calories lies in portion control.

Try Portion Control: ‘Create Your Plate’
Did you know the American Diabetes Association has a tool to help you control your portions better?

It’s called “Create Your Plate,” and it focuses first on portion sizes and then food choice. Not only is it meant to help diabetics manage their condition, but it can be an effective weight-loss tool.

You can apply the basics of “Create Your Plate” easily at home. Here’s how it works:

  1. Put a line down the middle of your empty dinner plate.
  2. On one side, cut it again so you have three sections on your plate.
  3. Fill the largest section with non-starchy veggies (i.e. green beans, spinach, mushrooms).
  4. In one of the smaller sections, place starchy foods such as whole grain breads or potatoes.
  5. Fill the other small section with meat such as chicken or salmon.
  6. Add an eight-ounce glass of low-fat milk or a six-ounce container of light yogurt.

For more healthy eating tips, visit TriWest.com/HealthyLiving.




All of this week's top headlines to your email every Friday.


 
 

 

Separated but not alone

MOUNTAIN HOME AIR FORCE BASE, Idaho–As the dawn broke out over the mountains, I woke up to the sun peeping through my window. Once I got up I went straight to the kitchen to make my family breakfast yet in the back of my mind, all I could think about was, how am I going...
 
 
duck-blind2

Duck blind drawing slated for Aug. 8

Waterfowl hunters can participate in the annual duck blind drawing scheduled Aug. 8 at the Rod and Gun Activity, Bldg. 210. Base hunting permits may be submitted to drawing officials from 9 a.m. until the actual drawing begins,...
 
 
LPGA1

Free golf clinics with LPGA tour player

Air Force photographs by Rebecca Amber Ladies Professional Golf Association tour player Stephanie Louden demonstrates how to correctly use three golf clubs, a wedge, a 7-iron and a driver during the free golf clinic July 24. Lo...
 

 

NASA’S American Eatery (Bldg. 4825)

Aug. 3-7 10:30 a.m. to 1 p.m. Monday Beef taco salad Tuesday Lasagna Side salad and garlic bread Wednesday Country fried steak Mashed potatoes and gravy Vegetables Thursday Orange chicken Fried rice and egg roll Friday Baked cod Macaroni and cheese Broccoli All Blue Plate Specials — $7.89 Drink not included. Medium Beverage, $1.99; Large,...
 
 

Air Force promotes fatigue countermeasures

Human fatigue results from sleep deprivation. Fatigue has become a growing concern in the Air Force as sustained and continuous operations, along with global deployments, are stretching the ability of our forces to meet growing mission demands. Some Airmen may question whether fatigue is really a big enough hazard to worry about. Fatigue can decrease...
 
 
U.S. Air Force photo by Tech. Sgt. Chrissy Best

Losing sleep: CSAF shares what keeps him up at night

U.S. Air Force photo by Tech. Sgt. Chrissy Best Air Force Chief of Staff Gen. Mark A. Welsh III speaks with 501st Combat Support Wing Airmen during an all call at Royal Air Force Croughton, England, July 16. Welsh explained the...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>