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.


 
 

 
Senior Airman Grace Lee

2015 NFL Pro Bowl players practice at Luke

Senior Airman Grace Lee Aqib Talib, Denver Broncos cornerback, assigned to Team Carter, signs footballs for fans at Luke. NFL Pro Bowl players came to the Luke Air Force Base football field Jan. 21 to practice and sign autograp...
 
 

Let’s be an all-volunteer force

Well, we made it through the holiday season. Hopefully we have all reset and are ready to rock and roll this year. By now we should be well into fulfilling the New Year’s resolutions that we set in place to improve ourselves. I’m sure you are hitting the gym more or maybe just starting to....
 
 

Stay out of rain; see bigger picture

Supervisors, you build and lead teams to the best of your abilities. You hold an umbrella of protection over your people, but what do you do when one of your members runs into the rain via a bad decision? Do you take your protective umbrella from other members to go cover your solo member? Or...
 

 
Senior Airman
GRACE LEE

Luke 1 takes last Viper ride

Senior AirmanGRACE LEE Brig. Gen. Scott Pleus, 56th Fighter Wing commander, returns from his last flight in an F-16 Fighting Falcon Jan. 23 at Luke Air Force Base. Pleus’ last flight symbolizes Luke stepping forward with a ne...
 
 

News Briefs January 30, 2015

VH1 concert VH1 and sponsors supporting the event are hosting a Super Bowl Blitz concert featuring Fall Out Boy and Charli XCX at 5 p.m. today in Hangar 999 as a “Thank you” to those who serve in the U.S. military. Members of the Luke community are invited and the concert is free. Service members...
 
 
Senior Airman 
DEVANTE WILLIAMS

61st AMU assigns first F-35 dedicated crew chiefs

Senior AirmanDEVANTE WILLIAMS Members of the 61st Aircraft Maintenance Unit dedicated crew chiefs prepare to recite the Mechanic’s Creed during the recognition ceremony Jan. 23 in Hanger 431 at Luke Air Force Base. Seventeen ...
 




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