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.


 
 

 
Grace Lee

Pilot saves six Marines earning him the Distinguished Flying Cross with Valor

Grace Lee Brig. Gen. Scott Pleus, 56th Fighter Wing commander, pins the Air Force Combat Action Medal onto Capt. Aaron Cavazos, 61st Fighter Squadron weapons officer, Jan. 16 in Club Five Six at Luke Air Force Base. Cavazos was...
 
 

Financial responsibility — vital to readiness

In the “Band of Brothers” miniseries, there is a line in the movie where the soldiers are told to make sure they sign up for life insurance to ensure their next-of-kin gets $10,000 upon the soldier’s death. While none of us are about to make a combat jump in 1944 to fight the Nazis, Airmen...
 
 

Adapt, overcome, succeed

Change is inevitable, especially in today’s Air Force. If you’ve been serving for more than a few years, it’s likely you’ve experienced everything from new physical fitness requirements to the implementation of force management programs. Enlisted performance reports and feedback forms have been altered and changes to the promotion system are rapidly approaching. We expect...
 

 
Courtesy Photo

Chrach saves lives, earns recognition

Courtesy Photo Tech. Sgt. Steven Bruner, 56th Security Forces Squadron military working dog handler, and Chrach, 56th SFS MWD, pose for a photo in Afghanistan during their 2012 deployment. Chrach was recently awarded the 12th A...
 
 

News Briefs January 23, 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. Jan. 30 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...
 
 
Courtesy Photo

Civilian answers AF call, gets dream job

Courtesy Photo Senior Airman Kristina Inocencio, 56th Civil Engineer Squadron engineer technician, measures the distance from the tree to the building Jan. 15 during survey training at Luke Air Force Base. One of Inocencio’s ...
 




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