Vol. 3, No. 8
Aug 14, 2006

Moms around the country will soon hear those three little words they live for all summer: back-to-school! That means ice cream cones left dripping on the living room sofa will soon be replaced with reams of math homework. Specifically, homework you will have to re-learn along with your child since your brain no longer recalls what "x" and "y" mean, let alone all those darned parenthesis. But the good news is, you'll now have time for you once again – and to a diet that doesn't have to allow for batter-dipped hotdogs on a stick.

"The surest sign that intelligent life exists elsewhere in the universe is that it has never tried to contact us." ~Bill Watterson, Calvin and Hobbes

Please Sir, May I Have Another?

When figuring out a serving size, when is too much not enough? Answer: when your environmental cues mislead you into thinking a super-sized portion is "normal." A recent study shows that cues from our surroundings determine how much we eat. A 12-oz. serving of soda is no longer enough for some people – at least not when a 20-oz. bottle is available.

This "unit bias," believing a single bottle, can or plateful is the right amount to serve or consume, is "locked into our heads," says Andrew Geier of the University of Pennsylvania. Blame it on culture or blame it on marketing, but the bottom line is: when a larger serving size is available, most people go for it.

In one study, a large bowl of M&M's was placed in the lobby of an upscale apartment building with a sign, "Eat Your fill... Please Use the Spoon to Serve Yourself." Throughout the 10-day study, sometimes a quarter-cup sized scoop was provided, other times a tablespoon serving spoon.

You guessed it. People ate two-thirds more on average on days with the large scoop than when the tablespoon was present. In another experiment with small and large-sized Tootsie rolls, people consistently ate more, by weight, when the larger unit was offered.

One solution: take advantage of the new 100-calorie snack packages manufacturers now offer to avoid being fooled by environmental cues. Many supermarkets also sell individual serving sizes of frozen fish...and continue reading the next article for other portion-control ideas...  

5 Easy Ways to Control Portion Sizes

No matter what your dieting approach, portion control remains the number one way to keep that weight off for good. You can, literally, eat almost anything you want if you keep in within reasonable portions. And, as the above article illustrates, don't use the serving utensil or plate to determine a serving. Instead, try these suggestions:

• Break down leftovers: Instead of storing casseroles and one-dish meal leftovers in one, large container, separate them into individual, smaller portions.

• Avoid trigger foods: Everyone, it seems, has some food – typically chips, ice cream or chocolate – they cannot consume in moderation. Abstain completely for a month, then try to wean portion-sized versions into your diet

• Learn to eyeball a serving: a 3-oz. portion of meat translates to the size of a deck of cards, a cup of potatoes, rice or pasta looks like a tennis ball

• Make meat the side dish: load your plate with salad green and vegetables with meat "on the side." The fiber will help fill you up faster and help to slow you down

• Treat yourself: learn to incorporate your favorite treats once in awhile to avoid feeling deprived (unless it's a trigger food, see above). If you know you can have a little chocolate or a small piece of cake once in awhile, it will cease being such a guilt-filled act  

Yoga: How Much is Stretching It?

Many people begin taking yoga classes to increase their flexibility, reduce back pain and to feel better in general; it's touted as a gentle form of exercise suitable for young and old alike. However, this does not mean it's something to enter into with total abandon, believing that anything yoga can't harm you. Like any other type of exercise, done improperly or beyond your capabilities and you will pay the piper, a.k.a. the orthopedist.

Yoga-related injuries are on the rise. "And it's not just beginners," says Dr. Jeffrey Halbrecht, a board-certified orthopedic surgeon. "We're starting to see the types of injuries from yoga that we usually see in high-impact sports such as basketball."

Inexperienced teachers and overcrowded classes are to blame, along with the competitiveness of those who push themselves beyond their capabilities. It's up to the teacher to keep it safe. Find out the credentials and years of experience of your instructor before joining, and exercise within your range. Yoga should be joyful, not a source of pain and injury.

We offer this article on a nonexclusive basis. You may reprint or repost this material as long as Linda Melone's name and contact information is included.

Thanks! LM