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.


 
 

 
unclass-phishing_brochure1-1

Phishing: How to avoid it

Nearly everyone connects to the Internet, be it Facebook, shopping online or emailing at work. Being connected to the Internet has made life significantly easier, and while the World Wide Web is generally safe, it’s important...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Oct. 6 through 12 at Luke Air Force Base: Tickets Security forces issued citations for eight moving violations and two nonmoving violations. Traffic-related incidents Oct. 9: Security forces responded to a report of a vehicle vs. fixed object hit and run at the intersection of Bong Lane...
 
 

Safety fitness …

Zell Cameron, 56th Force Support Squadron Bryant Fitness Center supervisory maintenance technician, performs safety checks throughout the fitness center at Luke Air Force Base. The fitness center was named in honor of Lt. Col. Frank D. Bryant Jr., who was killed in action April 27, 2011, while serving in Afghanistan.
 

 

Red Cross trains, supports Airmen

Most military and family members know the Red Cross organizes blood drives and notifies members of family emergencies, but what they may not know is that they do much more to serve Luke Air Force Base Airmen. One way the Red Cross assists Airmen and their families is by giving them the opportunity to enhance...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Sept. 30 through Oct. 14: Tickets Security forces issued citations for one moving violation and four nonmoving violations. Traffic-related incidents Sept. 30: Security forces responded to a report of a vehicle vs. a fixed object accident at Bldg. 894. There were no injuries. Oct. 3: Security...
 
 
Gen-Pleus,-Fire-week

Fire safety

Brig. Gen. Scott Pleus signs the 2014 Fire Prevention Week proclamation Monday at Luke Air Force Fire Station No. 1. This year’s theme is “Smoke Alarms Save Lives: Test Yours Every Month.” Events include a fire truck para...
 




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