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HEALTH SCENE is
published as a community
service for the friends and
patrons of GOLDEN VALLEY
MEMORIAL HEALTHCARE,
1600 N. Second St.,
Clinton, MO 64735,
telephone
660-885-5511
,
website
www.gvmh.org.
Randy S. Wertz
CEO
Information in HEALTH
SCENE comes from a wide
range of medical experts.
If you have any concerns
or questions about
speci c content that may
affect your health, please
contact your healthcare
provider.
Models may be used in
photos and illustrations.
2015 © Coffey Communications,
Inc. All rights reserved.
HST31238
SUMMER
2015
health
scene
W
WHEN IT COMES
to shedding a few pounds, you don’t
have to be the biggest loser in order to be a winner. at’s
because reducing just a bit—as little as to percent
of your total body weight—can lead to improvements
in several important areas, including blood cholesterol,
blood pressure and blood sugar.
And while losing weight can seem like a daunting
task, there’s more good news: Even small changes to
your diet and lifestyle can help trim your tummy. Here
are some simple tweaks you can try right away.
1
Keep a food diary. Once you’re aware of exactly
what you’re eating and when, it may be easier to avoid
the mindless munching that can sabotage weight-loss
plans.
2
Downsize your dinnerware. Smaller plates and slender
glasses can help you reduce serving sizes—yet your brain
won’t perceive them as skimpy.
3
Extend the dinner hour. It takes your brain at least
minutes to get the message that you’ve been fed. If
you’re reaching the mealtime nish line in less than
to minutes, it’s more likely that you’re overeating.
4
Savor each bite. But leave the last few on your plate.
is will help you focus on receiving your body’s signal
that you’re full.
5
Outsmart your sweet tooth. Temporary cravings for
things such as sugary foods usually pass within to
minutes. When a craving hits, distract yourself: Call
a friend, write a letter or work on a hobby.
6
Allow yourself the occasional treat. Just buy it in a
single-serving size.
7
Make yours H . Each day, swap one sugary drink—
maybe your morning latte or your a ernoon soda—for
a glass of water.
8
Get enough sleep. Without seven to eight hours every
single night, you may be more likely to gain weight.
At the end of the day, losing weight slowly and steadily
is the most reliable way to keep the pounds o —for a
healthier you.
Sources: Academy of Nutrition and Dietetics; Centers for Disease Control and Prevention
The health tools at
www.gvmh.orgcan
help you know if you’re
on the right track—or
headed in an unhealthy
direction.
Check
your health
How much do you know about staying healthy
when you travel? Could you get skin cancer?
Find out about these questions and more at
www.gvmh.org. Choose “Health Resources”
and then “Health Tools.”
Thirst
quenchers
Drinking water can help
you stay hydrated.
But so can eat-
ing these foods,
which have a
large percentage of
water.
LETTUCE
96%
WATERMELON
91%
GRAPEFRUIT
90%
BROCCOLI
89%
Source: U.S. Department of Agriculture
Let our registered dietitians
help create a meal plan that works for
you. Give us a call at
- -
.
SLOW &
STEADY
ways to tip the weight-loss
scale in your favor
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S U M M E R 2 0 1 5
H E A L T H
S C E N E