1. Unfortunately, socializing makes you want to eat more than you should.
During a party you will be offered many delicious foods making it hard to control yourself to reasonable portions. Prior to the party, while at home eat either a serving of fiber such as an apple or lean portion of protein such as a small turkey sandwich. Each of these items will fill you up so you are less likely to over eat at the party.
2. Limit your alcohol beverages during the party.
Drink a glass of water with your snack at home. This too will help you feel full prior to your evening out. Limit the amount of alcoholic beverages since these are “empty” and high in calories. Continue to drink plenty of water during the party. As this will continue to keep you full and satisfied.
3. Use a smaller plate, salad plate, so you will eat less.
When you look at the small plate, your brain will tell you the portion is adequate.
4. Don’t eat too fast.
Slow down and you may feel full with less. It takes your stomach about 20 minutes to produce the hormones that tell your brain that you are full. This process doesn’t start until your stomach begins to stretch. This gives you a better chance of stopping before you “get stuffed.”
5. Survey the spread before you fill your plate and eat satisfying foods. Stay away from foods that give you a lot of calories for little volume. The higher fiber, protein and water content of a food are more likely to satisfy your stomach. Think before you serve yourself and take deep breaths to relax yourself.
December Health Tip -2010
Is Omega – 3 Fatty Acids beneficial to your health?
What are Omega 3 Fatty Acids? They are essential for human health but the body can’t make them. They are obtained from various foods such as fish (salmon, tuna, and halibut) and other seafood including algae and krill, some plants, and nut oils.
What are the benefits of Omega 3 Fatty Acids? The biggest benefit is how Omega 3s protect the heart by decreasing arrhythmias, blood clot formation, blood triglycerides and growth of atherosclerotic build up, blood pressure and inflammation.
What are the recommendations per week? The 2010 U.S. Dietary Guidelines Advisory Committee reveal moderate evidence of consuming two servings of seafood per week ( 4 oz per serving), provides an average of 250 mg per day of long chain fatty acid (DHA – Dososahexaenoic acid) which reduces cardiac mortality. In addition, research has shown that it possibly aides in the decrease progression of Alzheimers and aides in decreasing symptoms of rheumatoid arthritis such as painful/tender joints, pain intensity, duration of and morning stiffness.
How to take additional supplements? It is recommended to check with your primary care physician for recommendations. Always inform your MD of any nutritional supplements as these may negatively impact with your current prescription medications.
Additional information on this topic:
** Always consult with your healthcare professional regarding any new or changes of supplemental vitamins or herbs.
Jim Clifton, CEO of the Gallup Corporation, with a great discussion of how we begin to cause change as opposed to merely effect change in our corporations, cities and country.
November is American Diabetes Month
The Centers for Disease Control and Prevention issued a report that concluded that the incidence of diabetes is expected to rise dramatically in the United States by the year 2050. Currently, 1 in 10 Americans is predicted to develop Type 2 Diabetes, but the CDC reports that unless preventive measures are implemented, the incidence is predicted to grow to 1 in 3 Americans. current diabetes statistics from the ADA:
23.6 million children and adults in the United States—7.8% of the populations—havediabetes
Diagnosed: 17.9 million people
Undiagnosed: 5.7 million people
Pre-diabetes: 57 million people
New Cases: 1.6 million new cases of diabetes are diagnosed in people aged 20 years and older each year.
A few health Tips to improve your health status:
The goal is to get active and stay active by doing things you enjoy. Here are some ideas for getting moving and making exercise part of your daily life. Keep in mind they are goals, not the place to start.
The Diabetes Prevention Program, a large study done in people with pre-diabetes, showed that 150 minutes of physical activity a week (30 minutes, five times a week) helped prevent or delay type 2 diabetes. In addition, individuals in this study lost 10 to 20 pounds by making changes in their eating habits.
Challenge for this month:
** Prior to starting an exercise program consult with your healthcare professional. Individuals with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their yoga teacher to assess any dangers or difficulties which may arise.