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.


 
 

 
140805-F-LW839-135cropped

Ramping up …

An F-35 Lightning II joint strike fighter prepares to land Aug. 5 at Luke Air Force Base. This is the fifth F-35 aircraft currently assigned to the 61st Fighter Squadron with more on the way before the end of the year.
 
 

Contract signed to improve base for years to come

Being the largest fighter wing in the Air Force has its costs. Everything from school quality, the local economy, crime rates, traffic and climate, to on-base amenities, such as commissaries, are assessed to determine the best Air Force bases in the US. In order to keep the living standards high for all Airmen at Luke...
 
 

Knocking it out of park means excellence

Over the past several years the Defense Department has seen an unprecedented reduction in force. Twenty years ago when I was a young Airman learning the Air Force ropes, our active-duty force was more than 421,000 strong. Today, our end strength stands at just over 323,000 Airmen, a reduction of roughly 100,000 personnel. Because of...
 

 

Gut check: Where do you stand?

Since the beginning of our Air Force careers, the majority of us have been taught that in order to lead, we need to lead by example and lead from the front. Today, that has not changed. However, as we all know, it is virtually impossible for all to be in front at the same time,...
 
 
Airman 1st Class 
JAMES HENSLEY

Nursing fellows take on trauma training

Airman 1st ClassJAMES HENSLEY Chief Master Sgt. John Mazza, 56th Fighter Wing command chief, and Brig. Gen. Scott Pleus, 56th FW commander, congratulate the 56th Medical Group nurses who graduated from the Critical Care and Eme...
 
 

News Briefs August 15, 2014

Base-wide exercise The 56th Fighter Wing will conduct an active-shooter exercise today. The exercise will include military and local, county and state law enforcement, and fire departments. On and off-base residents should expect traffic disruptions, gate closures or delays, and interruptions of customer service operations. Expect to see simulated explosions, smoke, role players depicting indiv...
 




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