Did you use an 8 INCH plate at dinner today?

The next step in your journey to a more healthful lifestyle is to be mindful about portion sizes.

An easy way to control how much you eat is to swap out your 11 inch dinner plates for a luncheon, salad, or a dessert plate that is a couple inches smaller.

The relationship between dishware size and portion size has been a topic of discussion over the past decade. Most people are aware that portion sizes have skyrocketed in restaurants, plate sizes can span from 12 to 14 inches! But have you ever measured the plates in your cupboards? Most modern dinner plates range from 10.5 to 12 inches.

Researches in Australia have used mathematical models to compare 8 inch plates to 10 inch plates. They have found that the larger plates held 67% more calories than the smaller ones. 

So, if you take more, will you eat more and eventually weigh more? For most people, the answer is yes. 

Most people are members of the clean plate club, according to researchers at Cornell University. On average we consume 92% of what we serve ourselves. That two inch reduction in plate diameter alone can add up to major savings in calories and eventual weight loss over time.

Take advantage of this visual “”trick” and don’t worry about losing your membership to the clean plate club!

Did you complete your strength training routine today?

Being strong is an important element to your daily routine.

By progressively strengthening your muscles and connective tissue you are effectively teaching your body how to lift more, carry more and do more with less fatigue.

Also, did you know that strength training is crucial to weight control? Basically, more muscle = a higher metabolic rate. Higher metabolic rate means that more calories are consumed on a day to day basis and less energy is stored as fat. Strength training can provide up to a 15% increase in metabolic rate, this is enormously helpful for weight loss as well as long term weight control.

Other benefits to strength training regularly include reducing the signs and symptoms of  numerous diseases and conditions, among them:

● arthritis

● osteoporosis

● diabetes

● depression

● obesity

● back pain

Strength training routines often include calisthenics, free weights or machines. They generally address every major muscle group, including legs, hips, stomach, back, chest, and the arms. Your strength training routine is designed to be done daily and can be performed at different times throughout your day.

As with any exercise program, be sure to start at a relatively low intensity and give your body time to adjust. As the exercises become easier you can talk with your coach about adding more repetitions and/or weight.

Have you completed an ergonomic check of your work space?

Posture refers to the position of your body at any given point in time.

Developing and maintaining good posture is vital to your health because it allows for efficient breathing and minimal stress on your musculo­skeletal system.

When assessing your posture, keep some of these key tips in mind:

● When seated, attempt to maintain right angles in your major joint. 

○ To do this, your feet will need to be flat on the floor and your chair height  should be set to allow your knees and hips to be flexed to 90 degrees while your back is straight and tall. 

○ Your work area (keyboard or desk, etc) should be close enough for you to reach while your elbows are back, even with your spine, and flexed to 90 degrees as well.

● Keep your work in front of you. Whether seated or standing, your computer monitor or other work should be directly in front of you to avoid having to twist your torso or neck.

● Keep monitors just above eye level. To avoid neck and shoulder strain, position your monitor so the vertical center is 2 inches above your eyes when looking straight ahead. 

○ It may be helpful to actually balance a small book on your head while setting up your monitor height to ensure you start with good posture.

● When you feel joint stress, take action. If you notice that your back is feeling tired or tight, don't just sit there and grind it out. Get up and move. Dance wildly, if necessary. You may find that your coworkers will want to join in!

● To maintain healthy standing posture, remember to pull the "silver thread" that runs through the center of your body from the top of your head to the center of your feet. This imaginary thread will help you to stand taller and balanced.

Ask your coach for more details on the “silver thread”.