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Portion Control Tips

13 Nov


To control your portion sizes when you are eating at home, try the following tips:

• DO NOT eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls.
• Serve food on smaller plates. Eat from a salad plate instead of a dinner plate.
• Half of your plate should contain green vegetables. Divide the other half between lean protein and whole grains.
• DO NOT eat mindlessly. When you snack in front of the television or while doing other activities, you will be distracted enough that you may eat too much. Eat at the table. Focus your attention on your food so you will know when you have had enough to eat.

To control your portion sizes when eating out, try these tips:

• Order the small size. Instead of a medium or large, ask for the smallest size.
• Order appetizers rather than entrees.
• Share your meal. Split an entree with a friend, or cut your meal in half when it arrives. Put one half in a to-go box before you start eating. You can have the rest of your meal for lunch the next day.
• Fill up with lower calorie foods. Order a small salad, fruit cup, or cup of broth-based soup before your entree.

Portion Size

6 Nov


It can be hard to measure out every portion of food you eat, yet there are some simple ways to know that you are eating the right serving sizes.

A recommended serving size is the amount of each food that you are supposed to eat during a meal or snack. A portion is the amount of food that you actually eat. If you eat more or less than the recommended serving size, you may get either too much or too little of the nutrients you need.

Use your hand and other everyday objects to measure portion sizes:

• One serving of meat or poultry is the palm of your hand or a deck of cards
• One 3-ounce (84 grams) serving of fish is a checkbook
• One-half cup (40 grams) of ice cream is a tennis ball
• One serving of cheese is six dice
• One-half cup (80 grams) of cooked rice, pasta, or snacks such as chips or pretzels is a rounded handful, or a tennis ball
• One serving of a pancake or waffle is a compact disc
• Two tablespoons (36 grams) of peanut butter is a ping-pong ball

Weight Control

3 Nov


Keeping a healthy weight is crucial. If you are underweight, overweight or obese, you may have a higher risk of certain health problems.

About two thirds of adults in the U.S. are overweight or obese. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include:

• Choosing low-fat, low-calorie foods
• Eating smaller portions
• Drinking water instead of sugary drinks
• Being physically active

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

If you are underweight, increasing your normal calorie intake by 500 calories a day should add 1 pound per week. Choose calories from lean protein sources (chicken, turkey, eggs), healthy fat sources (fish, nuts, seeds) and healthy carbohydrate sources (beans, legumes, whole grains). Consult with your primary care physician before beginning any new dietary routine.

Can The Vaccine Give Me The Flu?

23 Oct


No. The flu vaccine can’t give you the flu. But you might develop flu-like symptoms — despite getting a flu shot — for a variety of reasons, including:

• Reaction to the vaccine. Some people experience muscle aches and a fever for a day or two, after receiving a flu shot. This may be a side effect of your body’s production of protective antibodies.
• The 2-week window. It takes about two weeks for the flu shot to take full effect. If you’re exposed to the influenza virus shortly before or during that time period, you might catch the flu.
• Mismatched flu viruses. In some years, the influenza viruses used for the vaccine don’t match the viruses circulating during the flu season. If this occurs, your flu shot will be less effective, but may offer some protection.
• Other illnesses. Many other diseases, such as the common cold, also produce flu-like symptoms. So you may think you have the flu when you actually don’t.
Article Published by: Centers for Disease Control and Prevention

Flu vs. Common Cold

17 Oct


Symptoms of the flu come on suddenly and are worse than those of the common cold. They may include:

• Body or muscle aches
• Chills
• Cough
• Fever
• Headache
• Sore throat

Is it a cold or the flu? Colds rarely cause a fever or headaches. Flu almost never causes an upset stomach. And “stomach flu” isn’t really flu at all, but gastroenteritis.

Most people with the flu recover on their own without medical care. People with mild cases of the flu should stay home and avoid contact with others, except to get medical care. If you get the flu, your health care provider may prescribe medicine to help your body fight the infection and lessen symptoms.

Article Published: MedlinePlus

Tips on How to Prevent Infections

9 Oct

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• Try to avoid close contact with sick people.

• While sick, limit contact with others as much as possible to keep from infecting them.

• If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone, except to get medical care or for other necessities. (Your fever should be gone for 24 hours without the use of a fever-reducing medicine.)

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.

•Avoid touching your eyes, nose and mouth. Germs spread this way.

•Clean and disinfect surfaces and objects that may be contaminated with germs like the flu.

Viral Infections

2 Oct


Viruses are very tiny germs. They are made of genetic material inside a protein coating. Viruses cause familiar infectious diseases such as the common cold, flu and warts.

Viruses are like hijackers. They invade living, normal cells and use those cells to multiply and produce other viruses like themselves. This can kill, damage, or change the cells and make you sick. Different viruses attack certain cells in your body such as your liver, respiratory system, or blood.

When you get a virus, you may not always get sick from it. Your immune system may be able to fight it off.

For most viral infections, treatments can only help with symptoms while you wait for your immune system to fight off the virus. Antibiotics do not work for viral infections. There are antiviral medicines to treat some viral infections. Vaccines can help prevent you from getting many viral diseases.