Monthly Wellness Message
For Your Health this month, consider having healthier portions.
As portions expand so do our waistlines. Many people feel like they “don’t eat that much.” The problem is we typically use points of reference that are misleading and inaccurate.
We often use how much others are eating as a personal guide on how we’re doing with portions. That might work if we lived in Munchkin Land.
Other times we assume the portion served is how much we’ll eat, never mind that it’s a Super Sized, Ultimate, Supreme, Deep Dish, Foot Long, Big Bite, Big Gulp, Loaded, Grande item!
Studies have shown we all underestimate how much we eat and the underestimating increases as the person’s size goes up. We are influenced to eat more as the size of the container we are eating or drinking from enlarges (think the big bag of chips, the tub of ice cream or popcorn, the 32 oz “medium” beverage); the utensil we use for portioning becomes institutional size (bigger ladle = bigger portion); and the size of the plate or bowl we are using reaches epic proportions.
You can begin to cut back by purchasing foods that come in smaller amounts. For example, buy six inch tortillas instead of the burrito sized or wrap version; have ultra thin sliced cheeses or string cheese sticks instead of slices from a block of cheese; choose thin sliced cuts of meats; buy individually portioned nuts or snack bars, etc.
Try to disregard the marketing message that bigger is better and less expensive.
I’ve found it helpful to purchase a couple extra sets of inexpensive measuring cups/spoons to use as serving spoons. Use the one cup measure for your veggies and the half cup measure for starchy foods. Use your palm as a guide for portioning the entre. Start with using the teaspoon measure for added fats/oils and the tablespoon measure for salad dressings. Use the quarter cup for nuts, dried fruit, etc. This may not be “your final portion,” rather it’s a starting point for awareness of how much to eat.
Use smaller plates and bowls since decisions about serving sizes are easily influenced by how full the plate appears. It may help to serve food from the cooking area as bowls of food on the table can lead to the “clean it up” response (hungry children are depending on YOU to overeat).
“Life is not merely being alive, but being well.”
Here to help,
Kathleen Chaffer, RD
Thank you for entrusting us with your healthcare needs. It is our pleasure to continue serving our mountain community, which we have done since 1978.
At Conifer Medical Center we believe that an ounce of prevention is worth a pound of cure. The landscape of our economy, our health insurance and our resources to care for ourselves is changing. Many in our community are uninsured or underinsured. We at Conifer Medical Center recognize this, and we are making efforts to reach out to those who would otherwise not take advantage of the proven benefits of preventative medicine. Prioritizing preventative care is even more important when an overnight hospitalization can break the bank. Controlling blood pressure, diabetes, or treating high cholesterol can be very inexpensive, and one of the best investments that one can make. Even more important than controlling such conditions is recognition of risk factors and preventing chronic conditions through healthy living. Conifer Medical Center would like to partner with you in that endeavor.
Family Medicine is a specialty that provides comprehensive healthcare for every member of the family. Our doctors manage most acute, chronic or mental health conditions. We work closely with specialists to coordinate care of complex health issues.
About Our Family & Practice
All of our physicians are board certified family practice doctors. We provide quality medical care at reasonable cost and participate with most insurance plans.
New Controlled Medication Policy
Due to changes in Federal Drug Dispensing regulations that are affecting physicians’ offices as well as pharmacies (mail order and retail) our office must change our prescribing and dispensing policy on Schedule III and IV controlled medications. As of June 1, 2013, Conifer Medical Center will no longer be calling or faxing controlled medications (schedule III of IV) to pharmacies. Patients will need to pick-up their prescriptions, or they can be mailed to your home address as well. The prescription will need to be hand-carried to the local pharmacy. Patients will be responsible for mailing their prescriptions to their mail order pharmacies. We are sorry for any inconvenience this may have caused.