Rethink Portion SizeOver time, portion sizes have increased. For example, twenty years

ago, an average bagel was 3 inches in diameter and contained

140 calories; today, an average bagel is 5 inches in diameter and

contains 350 calories. Consider the following healthy portion

suggestions.

• 1 teaspoon margarine = 1 dice • 3 ounces of meat = deck of cards• 1 cup of pasta = baseball• 1.5 ounces cheese = four stacked dice• ½ cup fresh fruit = tennis ball

Pare Down PortionsResearch indicates that portions recommended for healthy weight

tend to be significantly smaller than portions served in most

restaurants. Eating oversize portions can make it difficult to

achieve an energy balance between calories consumed through

food and calories expended through physical activity. The USDA

makes the following recommendations for getting started eating

smaller portions.

For additional information on making healthy dietary choices and weight loss strategies, contact the Lake Health Wellness Institute at 440-375-8153.

• Measure how much the bowls, glasses, cups and plates that you use hold. For example, pour cereal into a bowl, and then pour the cereal into a measuring cup to determine how many cups you consume.

• Pay attention to feelings of hunger. Stop eating when you are satisfied, not full. Put away or throw away any leftover food on your plate.

• Trick yourself into eating less by using a smaller plate, bowl or glass. One cup of food on a small plate looks like more than the same cup of food on a large plate.

• Be aware of portion sizes when dining out. Manage larger portions by sharing or taking home part of your meal.

• Be aware of the places in which and time of day that you tend to overeat so that you can make a plan to control the amount you eat. Keep healthful snacks on hand so that you can make better choices when hunger strikes.

Resisting oversize portions is a great step toward losing weight and maintaining healthy weight loss. What is a portion? A portion is the amount of a particular food that one consumes at one time. Portions are often confused with servings; a serving is the amount of a particular food that is recommended. Servings, as well as nutritional information per serving, can be found on the Nutrition Facts label on many foods.

C=63 M=34 Y=72 K=15

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The Health Information Center: Body/Mind SM and companion Personal Health Guides SM are published by, and are the property of, Aegis, Nashville, TN. Copyright 2014 by Aegis. All rights reserved. The editorial content is not intended as a substitute for the advice of a medical professional. Consult your physician about all health-related matters. Comments and suggestions regarding these publications may be directed to Aegis, 8 Cadillac Drive, Suite 450, Brentwood, TN, 37027. 282

MAR. 2014 ISSUEPost this side the week of:

Feb. 24-28

Wellness W O R K S

March 2014

Lake Health offers a wide variety of programs for men, women, seniors and families. Please log onto www.lakehealth.org or call the Best of Health Line at

440-953-6000 or 1-800-454-9800 for more information.

Reshape Your Life!

If you have tried traditional weight-loss strategies without success, you

might be a candidate for weight-loss surgery. Ideal candidates can

answer “yes” to one or more of the following questions: Are you over age

21 and about 100 or more pounds overweight? Do you have a body

mass index (BMI) of 40 or more? Do you have a BMI between 35 and

40 and have one of the following: type 2 diabetes, high blood pressure,

heart problems, or sleep apnea. Don’t let obesity defi ne you. Take the fi rst

step toward reshaping your life by attending a seminar presented by Dr.

Aviv Ben-Meir, who will describe your options and answer your questions.

To register, call the Best of Health Line at 440-953-6000 or 800-454-9800.

West Medical Center - Monday, March 10, 6 - 8 pmLCCC Midpoint Campus Center, 50 Pearl Road, Brunswick - Tuesday, March 25, 6 - 8 pmTriPoint Medical Center - Monday, March 31, 6 - 8 pm

Community Health

Over 20 million people live with gallbladder problems, which often go

undetected because their symptoms can mimic those of other digestive

ailments. Attend this lecture, with Dr. Gordon Bodzin, to learn more about

gallbladder issues and how Lake Health is treating them, including a new

single-incision laparoscopic procedure. To register, call the Best of Health

Line at 440-953-6000 or 800-454-9800.

West Medical Center – Thursday, March 13, 6 - 7:15 pm

LifeCycles for Women

Whether you are just graduating from college and in a new job or

gearing up for retirement, developing a healthy work-life balance

will not only keep your stress down but also enable you to enjoy living

life to the fullest! Help create a healthy work-life balance by attending

dynamic de-stress and time-management lectures from Lake Health

experts. $25 for LifeCycles for Women members, $30 for joining LifeCycles

for Women (includes a lifetime membership–$10 value), $35 for

Non-LifeCycles for Women members. To register, call the Best of Health

Line at 440-953-6000 or 800-454-9800.

American-Croatian Lodge, 34900 Lakeshore Boulevard, Eastlake – Tuesday, March 18, 6 - 8:30 pm

Enjoy the Taste of Eating Right - National Nutrition Month 2014

Consumer research confi rms that taste tops nutrition as the main reason why one food is purchased over another. While social, emotional and health factors also play a role, the foods people enjoy are likely the ones they eat most. This year’s key messages for National Nutrition Month focus on how to combine taste and nutrition to create healthy meals that follow the Dietary Guidelines recommendations.

Wellness Tip

Calendar of Events March

What are Allergies and Asthma? An allergy is a sensitivity to a substance that does not bother other people. This sensitivity causes an allergic reaction and results in conditions including asthma, hay fever and eczema. Approximately 80 percent of children with asthma also have allergies, however, they are two different conditions. Asthma is a chronic lung condition that can be triggered by a variety of conditions and circumstances including allergies, cold air, viral infections, tobacco smoke and exercise.

It Runs in the FamilyUnfortunately for many children, both allergies and asthma tend to run in families, leaving millions of children susceptible to suffering from one or both conditions. In fact, if one parent has allergies, there is a 25 percent chance that a child will also be allergic, and if both parents have allergies, the risk more than doubles to 60-70 percent, according to the American Academy of Pediatrics. Fortunately, there are steps parents can take to delay or prevent allergies and asthma in children.

Does My Child Have an Allergy? The American Academy of Pediatrics suggests that if your child experiences any of the following, he or she could have an allergy.

» Patches of bumps or itchy, red skin that won’t go away » Development of hives » Repeated or chronic cold-like symptoms, such as runny

nose, nasal stuffi ness, sneezing and throat clearing that last more than one or two weeks

» Itchy, runny eyes » Coughing, wheezing, diffi culty breathing

Prevention The American Academy of Allergy, Asthma and Immunology makes the following recommendations for prevention of environmental allergies and asthma in children:

» To control dust mites, use zippered, allergen-impermeable covers on pillows and mattresses and wash bedding in hot water weekly.

» If possible, remove carpets and upholstered furniture from an infant’s bedroom.

» Keep indoor humidity below 50 percent. » Do not expose children to tobacco smoke.

Exposure to secondhand smoke has been shown to increase the development of asthma and other chronic respiratory diseases.

Detection and Treatment If you suspect that your child may be experiencing allergies or asthma, seek a diagnosis and treatment plan from an allergist/immunologist. An allergist is a pediatrician or internist with additional, specialized training in allergy and immunology. He or she can conduct allergy testing and interpret the results to determine what your child is allergic to and to create a plan to manage, or in some cases eliminate, symptoms.

DON’T KID AROUND WITH ALLERGIES AND ASTHMA

For a referral to a physician who specializes in asthma and/or allergies, contact the Best of Health Line at 440-953-6000 or 800-454-9800.