Health & Safety

November 30, 2012

Keep holiday weight off dinner plate

Temperatures are dropping, holidays are approaching, stress levels are rising and, for many, weight starts increasing. In fact, the average American gains approximately two to five pounds between Thanksgiving and New Year’s.

Is it really a problem if a person gains one to two pounds during the holidays? According to TriWest Healthcare Alliance Registered Dietician Jackie Magyar, it can be.

“Most weight put on during the holidays is not lost after the season,” Magyar said. “Year after year, those few pounds can add up, moving an otherwise healthy person into an overweight or obese state.”

Being overweight or obese increases the risk of many diseases and health conditions including:

• Hypertension (high blood pressure)

• Type 2 diabetes

• Heart disease

• Stroke

• Sleep apnea and respiratory problems

• Some cancers (endometrial, breast and colon)

To avoid adding extra, unwanted pounds:

1. Drink plenty of water. Drinking water throughout the day and between meals will keep a person feeling full and fully hydrated.

2. Decorate the plate, not just the house. Filling the majority of the dinner plate with colorful fruits and vegetables is a great way to keep calories down. Avoid heavy sauces and creams. Round out the meal with lean protein.

3. Good things come in small packages. Watch portion size when indulging in favorite dishes.

4. Go for quality, not quantity. Mindless snacking can blow the calorie budget. Save up for the big ticket items like dinner and dessert.

5. Try a food exchange. Exchange time at the gym for Aunt Erma’s famous sweet potato casserole. Make time for exercise on calorie-ridden days.

6. Pace your eating. Eat light earlier in the day and do not skip meals. Enjoy the food being served by having a small portion of everything.

7. Move it. Whether it’s speed walking, raking leaves, or taking a family walk, make it a goal to move every day. Movement burns energy, which means burning calories.

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




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


 
 

 

My personal leadership philosophy

My personal leadership philosophy can be summed up in just a few words — people first, mission always. Some may mistake the phrase “people first, mission always” as a dictum to coddle unit personnel through adversity, but actually, my focus is on preparing them to overcome adversity. The mission will always press on, but without...
 
 

Work, family balance success marker

“Being successful means having a balance of success stories across the many areas of your life. You can’t truly be considered successful in your business life if your home life is in shambles.” — Zig Ziglar In our careers, we frequently hear about the importance of having balance in our life and job. Some common...
 
 
Staff Sgt. 
TIMOTHY BOYER

Luke plays role in saving species

Staff Sgt.TIMOTHY BOYER A team of wildlife specialists prepare a Sonoran pronghorn for release into the wild at the Cabeza Prieta National Wildlife Refuge in Ajo. Sixty-nine pronghorn were captured this year. Of those, more tha...
 

 

News Briefs December 19, 2014

Road closure Litchfield Road at Northern Parkway is closed daily 9 a.m. to 3 p.m. through Sunday to paint the bridge overpass, weather permitting. Northern Parkway will remain open. Reems Road and Dysart Road are alternate routes. For more information, call MCDOT at 480-350-9288. MLK luncheon There will be a Martin Luther King Jr. luncheon...
 
 
Senior Airman 
JAMES HENSLEY

MWD Roy — partner, friend passes

Senior AirmanJAMES HENSLEY Staff Sgt. Scott Emmick, 56th Security Forces Squadron Military Working Dog handler, and Roy, 56th SFS MWD, play Dec. 14, 2012, at the at Luke Air Force Base kennels. The MWD and handler team plays to...
 
 

46 graduate ALS in class 15-1

The 56th Fighter Wing Airman Leadership School graduated 45 senior airmen and one staff sergeant Dec. 11 from class 15-1. The graduates are senior airmen unless otherwise noted. John L. Levitow award: Nathaniel Gladney, 56th Aircraft Maintenance Squadron Distinguished graduates: Matthew Goodspeed, 56th Operations Support Squadron; Russell Hires, 56th Medical Support Squadron; James Gilmore, 56t...
 




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=""> <strike> <strong>


Directory powered by Business Directory Plugin