Fall Photo

Portion Control

             Thanksgiving is one of my favorite times of fall! It is a time to visit with friends and family, the weather is just right, but most importantly you get to enjoy wonderful food! Thanksgiving begins the feasting season and if you’re not careful you may overeat on this day. Since this is a holiday, and it only comes once a year there is no need to deprive yourself. You just need to be conscious and go into the meal with a plan and stick to it. Below are some simple tips to help conquer portion control.

 1. Wait 15 minutes after finishing a meal and only return for seconds if you are still hungry

 2. Use plates with compartments so you don’t overfill your plate

 3.With dessert, either choose your absolute favorite dessert (I’m partial to red velvet cake) and get a small serving of that item or create a “sample plate” of small portions of different desserts

 4. Listen to your body and pause frequently during eating and when you feel full stop

 5. Drink water with your meals to save calories

 6. Finally, remember these following portion sizes tips

  •  3 ounces of lean meat = a deck of playing cards 
  • 1/2 cup of rice, pasta or potatoes = 1/2 a baseball 
  • 1 ounce of cheese = 1 domino
  • 1 teaspoon of butter = 1 dice 

Remember Your Mental Well Being:

 With the season change, it's also important to keep your mind healthy. Some people develop seasonal affective disorder, in which The Mayo Clinic describes as a “ type of depression that's related to changes in seasons.” This type of depression usually begins and ends about the same time of year for most people. This should be addressed with your physician if you feel like you may suffer from this condition. There are several treatment options; the first line of defense being light therapy in which a patient is exposed to light that mimics natural light, and this typically increases mood. If that proves ineffective your physician might consider various medications. There are also things that you can do to keep your mental well being healthy. For starters don’t stop doing the things you love whether it be reading, watching movies, hiking, drawing etc.. Another great way to increase your mood is to get outside and enjoy the beauty of the autumn season. So this fall stay warm, happy, and healthy. 

 Reference:

 www.mayoclinic.org