Tricks to eat less
Exercise and healthy eating are
the main components to shed-
ding pounds and maintaining that
weight loss over the long haul.
Although bodies and dietary
needs vary from person to per-
son, medical professionals typi-
cally advise adults to consume
a certain amount of calories per
day to maintain long-term health.
The National Health Service
advises the average adult male
needs approximately 2,500 calo-
ries per day to keep his weight
constant, while the average adult
female needs 2,000. Reducing
caloric intake slightly can serve
as a catalyst to losing weight.
A healthy weight can reduce the
risk of certain diseases and con-
ditions, such as diabetes, heart
disease and arthritis-related joint
pain.
Men and women will fi nd there
are dozens of diets designed to
help people eat less, and some of
these may be more manageable
than others. There also are addi-
tional strategies people can take
to curb unhealthy eating habits,
which can contribute to weight
gain.
• Drink more water. Dehydration
symptoms can mimic the symp-
toms of hunger. Before reaching
for a snack, try a tall glass of wa-
ter. Also, consume water before a
meal and you will be less likely
to overeat.
• Use a smaller plate. It’s pos-
sible to trick the brain into think-
ing you’re eating more than you
really are by reducing the size of
your plate. A full plate sends the
signal that you’re eating a lot.
• Eat slowly. Rushing through a
meal may cause you to overeat.
Focus on the bites you take and
savor each one. Slowing
down also will help you rec-
ognize when you are satis-
fi ed and can put down your
fork.
• Dole out portions in ad-
vance. When eating meals or
snacking, pre-select portion sizes
and keep the larger pot of food or
bag of chips in the pantry. Out of
sight, out of mind, and you prob-
ably won’t miss the extra food.
• Start with a protein-fueled
breakfast. Breakfast is touted as
the most important meal of the
day, and there is evidence that
selecting protein laden foods
for breakfast, rather than simple
carbohydrates, may suppress ap-
petite throughout the day. Choos-
ing an omelet over a bagel might
make a real difference.
• Don’t eat while distracted.
Eating while involved in an
important conversation or while
watching an engaging televi-
sion program can divert attention
away from how much you are
eating, so stay focused on the
amount of food you’re eating.
• Know food weaknesses. If
you’re a sucker for ice cream,
don’t stock it in the freezer.
If you tend to eat as a cop-
ing method to stress, look for
a healthier way to relieve that
anxiety, such as exercise. Recog-
nizing and eliminating foods that
may encourage poor eating habits
can help you eat less.
Overeating can be curbed by tak-
ing a few simple steps that are as
effective as they are easy.
Help kids feel comfortable at the dentist
Routine dental examinations and
cleanings are an important com-
ponent of oral healthcare for both
children and adults. However,
many children do not visit the
dentist until well after the time
recommended by medical and
dental professionals. Parents may
be unaware of the dental health
timeline, or they could be reluc-
tant to bring their children for
fear of how their kids will behave
— especially if parents are har-
boring their own apprehensions
about the dentist.
The American Academy of
Pediatric Dentistry recommends
that a child go to the dentist by
age 1, or within six months of the
eruption of his or her fi rst tooth.
Yet, according to a survey com-
missioned by Delta Dental Plans,
the average age of a child’s fi rst
dental visit is 2.6 years.
6
Parents worried about how their
kids will respond to the dentist
can take the following steps to
acclimate kids to dental visits
to make them more comfortable
during their appointments now
and down the road.
• Be a positive role model. Chil-
dren frequently learn by example.
If they see their parents being
diligent about dental care, they’re
more likely to embrace proper
oral hygiene. Bring children to
your own dental appointments so
they understand the process and
become familiar with the type of
equipment used.
• Stick to the fi rst-tooth mile-
stone. Take your child to the
dentist on or about when his or
her fi rst tooth erupts. Early dental
visits will get kids used to going
to the dentist and prevent minor
problems that may lead to more
complex dental issues.
• Read books about the dentist
and role play. Information can
allay kids’ fears about the dentist.
Read books together about dental
visits and act out possible sce-
narios with your kids. Give kids
toy dental health tools and have
them practice exams on you and
vice-versa.
• Be supportive and instill trust.
Avoid telling your child that
everything will be okay. If a
procedure is needed, this could
affect his or her trust in you and
make the dental offi ce an even
greater source of anxiety. Simply
be supportive and offer a hand
to squeeze or a hug if your child
needs you.
• Consider using your dentist.
Some parents like to take their
children to a pediatric dentist,
but it may not always be neces-
sary. Many family practices cater
to patients of all ages, and the
familiarity of the offi ce may help
make children feel more com-
fortable. Speak with your dentist
about the ages they see.
• Steer clear of negative words.
Michael J. Hanna, DMD, a
national spokesperson for the
AAPD, suggests using posi-
tive phrases like “clean, strong,
healthy teeth” to make the visit
seem fun and positive rather than
scary and alarming. Let the of-
fi ce staff come up with their own
words to describe processes that
won’t seem too frightening.
By employing these techniques,
kids’ dental visits can be more
pleasant for all involved, paving
the way for a lifetime of healthy
teeth.
2016 Health & Wellness