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Active Living
Full Listing with story descriptions
A Healthy Balance
Ankle Sprains
Active Kids, Healthy Kids
Active Kids in Winter
Athletic Skin Infections
Children, Nutrition & Exercise
Beat the Heat!
Cold Weather Workouts
Concussions
Core Stability
Cross Country Skiing
Exercise and Disabilities
Exercise and Menstrual Irregularities
Exercise in the Cold
Exercise in the Heat
Exercise is Medicine
Exercise Options
Exercising in Pregnancy
Female Athletes
FITT Prescription
Footwear for Running
From Surviving to Thriving
Flexibility
Gadgets & Gizmos
Get Moving!
Get Motivated
Golf Exercises
Golf Injury Prevention
Head Injuries
Hockey Injuries
Home Gyms
Immunization
Jump Start Weight Loss
Knee Cap Pain
Knee Ligament Injuries
Live Actively
Low Back Pain
Osteoporosis & Exercise
Osteoarthritis
Osteoarthritis of the Knee
Plantar Fasciitis
Prehistoric Workout
Prevention of Sports Injury
Proprioception
Recreational Safety Equipment
Running
Safe Snow Shovelling
Shin Splints
Ski Conditioning
Shoes & Fit
Sore Elbow
Sore Shoulder
Spinal Cord Injuries
Staying Active
Staying Fit in the Cold
Sports Nutrition & Supplements
Strength Training
Swimming Injuries
Teen Sports Injuries
Walking
Water and Exercise
Weight Training
7 Wonders of Walking
Adolescent Health
Full Listing with story descriptions
Acne
Adolescent Behaviour Problems
Adolescent Growth & Development
Body Image
Body Piercing
Bullying
Chronic Diseases in Teens
Communications Skills
Concussion in Sport
Cosmetics & Skincare
Dangers of Artificial Tanning
Depression
Depression - Causes
Drug Use
Female Physical Exam
First Period
Internet Safety
Junior High
Mentoring to Quit Smoking
Mononucleosis
Parent-Teen Communication
Parent -Teen Interaction Patterns
Personal Care
Psychological Assessment
School Problems
Self Esteem
Self Esteem & Body Image
Sexually Transmitted Diseases
Talking About Sex
Taking Chances
Tattoos
Teaching Respect
Teens & Smoking
Teenage Blues
Teen Bedwetting
Teen Drivers
Teen Girls
Teen Health
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Teen Rebellion
Teens & Divorce
Teenagers and Sexual Issues
Teens & Exercise
A Woman's Physical
Your First Job
Youth Violence
Childbirth
Full Listing with story descriptions
Advice from the Maternity Clinic
Advice from the Maternity Clinic (Part 2)
Alcohol in Pregnancy
Building a Better Baby
Birthing Etiquette
Birth Plans
Birthing Procedure Trends
Bleeding in Pregnancy
Breastfeeding Benefits
Caesarean Section by Request
Care for the New Mother
Cord Blood Banking
Delaying Motherhood
Blue after Baby or Postpartum Depression
Diabetes in Pregnancy
Eating Well for Pregnancy
Evolving Ideas about Pregnancy and Birth
Exercise in Pregnancy
Flying During Pregnancy
Folic Acid in Pregnancy
High Blood Pressure in Pregnancy
Getting a latch on breastfeeding
Group B Streptococcus
Induction of Labour
Infections During Pregnancy
Intrauterine Growth Restriction (IUGR)
In-Vitro Fertilization
Low Birth Weight Babies
Medication & Pregnancy
Miscarriage
Managing Your Own Labour
Monitoring Your Labour
Nausea & Vomiting in Pregnancy
Pain Relief in Labour
Prenatal Classes
Preterm Labour
Planning a Pregnancy
Pregnancy Weight
Prenatal Care Providers
Postpartum Repetitive Strain Injuries
RH Disease
Rupture of Membranes Before Labour
Sex During Pregnancy
Skin Changes in Pregnancy
Smoking and Pregnancy
Support During Labour
Travelling While Pregnant
Ultrasound for Fun & Photos
Natural Remedies in Pregnancy
Vaccinations During Pregnancy
Vacuum & Forceps for Delivery
Vaginal Birth After Caesarean
When Baby Comes Home
Childhood
Full Listing with story descriptions
Asthma in Children
Attention Deficit Disorder
Babysitter
Bed Wetting
Chickenpox
Childcare Options
Children's Headaches
Childhood Obesity
Choosing A Babysitter
Circumcision
Colds & Flu
Common Childhood Skin Infections
Croup
Developmental Milestones
Diaper Rash
Daytime Wetting
Introducing Solid Foods
Developmental Co-ordination Disorder
Diarrhea
Discipline
Earache
Eczema
Feeding Your Baby
Feeding Your Toddler
Fever
Head Lice
Hearing
How Children Grow
Hearing Loss
Hearing Issues in Newborns
Heart Murmers
Hip Clicks
Influenza
Iron
Is it an Emergency?
Children and Sports Injuries
Lazy Eye (Amblyopia)
Learning Disabilities
Leg Problems
Not Just Baby Fat
Orthodontics
Preparing for Lab Tests
Recognizing Learning Disabilities
Red Rashes
RSV-Childhood Respiratory Virus
Safe Summer Fun
School
Scoliosis
Sick Toddler
Sleep Struggles
Sniffles, Fevers, Rashes & Coughs
Sore Throats
Speech Problems
Strep Throat
Toddler Safety
Thumbsucking
Tooth Injuries
Tummyache
Urinary Tract Infections
Vaccinations
Vaccination and Autism
When to go to the Doctor
Whooping Cough
Worried Sick
Yeast Infections in Children
Chronic Pain
Full Listing with story descriptions
Introduction
Managing Your Pain
Movement Matters
Moving Forward
Nutrition
Opioids
Pacing
Pain Medications
Prevention
Returning to Work
Understanding and Goal Setting
When Pain Doesn't End
Dental Health
Full Listing with story descriptions
Antibiotics and Dental Surgery
Baby Bottle Tooth Decay
Baby Teeth
Bad Breath (Halitosis)
Children's Dental Injuries
Choosing a Dentist
Cosmetic Dentistry
Mouth Guards
Dental Exam
Dental Care Devices
Dental Caries
Dental Care Offshore
Dental Implants
Dental X-Rays
Dentures and Healthy Jaw
Esthetic Dentistry
Fluoride
Fluoride Findings
First Dental Visit
Headaches
A Healthy Mouth
Healthy Mouth, Healthy Body
Jaw Joint and Muscle Problems
Keeping it Clean
Laser Use in Dentistry
Mouth Protection Equipment
Oral Cancer Screening
Oral Healthcare
Oral health and long term care
Oral Health Care Products
Orthodontics
Orthodontist First Visit
Painless Dentistry
Periodontal Disease
Removable Dentures
Root Canal
Seniors Oral Care
Sensitive Teeth
The Smile You Want
Sore Mouth, Aching Jaw
Snoring and Sleep Apnea
Smiling through the Senior Years
Teeth for Life
Temporomandibular Disorders (TMD)
Tobacco Risks to Oral Health
Tongue Piercing
Tooth Whitening
Travel Dentistry
Water Fluoridation
Wisdom Teeth
Your Healthy Smile
DIABETES
Full Listing with story descriptions
10,000 Steps
A1C Test
Accurate Blood Glucose Testing
Alchohol and Diabetes
A Diabetes Success Story
ABCs of Diabetes Management
Alternate Site Testing
Artery Health
ASA Therapy
Benefits of Insulin
Benefits of Breakfast
Blood Glucose Medications
Blood Glucose Myths
Blood Glucose Testing
Blood Glucose Testing Tips
Blood Sugar Lows
Blood Glucose Monitors
C-Peptide Testing
Canada Food Guide Revisited
Carbohydrate Counting
Catastrophic Drug Plan
CDA Guidelines for Diabetes
Celiac Disease and Diabetes
Childhood Diagnosis of Diabetes
Children and Type 2 Diabetes
Cholesterol-lowering Medications
Colds and Diabetes
Constipation
Continuous Blood Glucose Monitoring
Cutting Edge
Debunking Diabetes Myths
Driving and Diabetes
Diabetes and Menopause
Diabetes and OTC Medications
Diabetes Care Team
Diabetes and Celiac
Diabetes and Depression
Diabetes Diet
Diabetes Eating on a Shoestring Budget
Diabetes Etiquette
Diabetes and Oral Health
Diabetes and Thyroid Disease
Diabetes and Your Mouth
Diabetes and Your Eyes
Diabetes in Cats
Diabetes in Dogs
Diabetes Management ABCs
Diabetes Meter Technicians
Diabetes Myths
Diabetic Ketoacidosis
Diabetic Retinopathy
Diet Tips for South Asians
Dining Out
Drinking and Diabetes
The Discovery of Insulin
Eating Disorders
Easing the Strain of Stress
Eating to Protect Your Kidneys
Eggs in a Diabetic Diet
Emotional Eating
Emotions of Diabetes Diagnosis
Erectile Dysfunction
Exercise Excuses
Why Fad Diets Fail
Fats
Fibre
Fill Your Day with Energy
Financial Support for Diabetes
Food Temptation
Foot Care
Footwear and Foot Health
Fruits and Veggies
Gastroparesis
Gestational Diabetes
Get Active
Get Physical
Gift Ideas
Glycemic Index and Glycemic Loads
The Glycemic Index
Going Green in the Kitchen
Grocery Shopping Tips
Guidelines for Diabetes Management
Holiday Party Survival Guide
Health Information on the 'Net
Healthy Happy Holidays
Healthy Beverage Choices
Health Benefits of Soy
Healthy Restaurant Meals
High Blood Pressure and Diabetes
High Blood Pressure
HbA1c Test
Healthy Eating for Active People
High Blood Lipids
Home from the Hospital
Home Alone and Sick
Hypoglycemic Unawareness
Impaired Glucose Tolerance
Immunization & Diabetes
Incretins-a Hormone Treatment
Injecting Insulin
Insulin Discovery-The Story
Insulin
Insulin Handling
Insulin - the Key to Energy Management
Insulin Pumps
Insulin Pen Needles
Insulin Pump Infusion Sets
Insulin Pump Therapy
Immunization and Diabetes
Internet Health Sites
Islet Cell Transplantation
Insurance
Ketones
Kidney Disease - Reducing the Risk
Living with Diagnosis of Diabetes
Living Powerfully with Diabetes
Low Blood Glucose
Managing Diabetes
Managing Blood Glucose
Metformin
Nutrition Food Labels
Meal Planning
Your Medication Expert
Medication Research Studies
Metabolic Syndrome
Microalbuminuria
New Diabetes Technologies
Natural Medicines and Diabetes
No Need for Insulin?
Not Snoozing
Over-the-Counter Medications
Oral Health and Diabetes
Osteoporosis and Diabetes
Diabetes and OTC Medications
Pedicure Precautions
Peripheral Arterial Disease
Pet Diabetes
Planning for Pregnancy
Prebiotics and Probiotics
Preparing for Activity
Putting off Insulin
Reducing Stress of Surgery
Safe and Successful Travel
Schizophrenia and Diabetes
Sensible Snacking
Setting Health Goals
Setting Goals for Physical Activity
Sharps Disposal
Shorter Insulin Needles
Sleep - a Missing Link
Smart Snacking
Smart Summer Nutrition
Snack Bars
Snacking with Diabetes
Sodium
Social Media & Diabetes
Solving the Insurance Puzzle
Stress and Diabetes
Success in School
Supplements
Supporting Spouse with Diabetes
Sweeteners
Sugar, Carbs and Blood Glucose Control
Think Positive with Diabetes
Tiny Bites Equal Big Calories
Traveling with Diabetes
Tips for a Better You
Tobacco Use and Diabetes
Top 10 Reasons to Exercise
Treating Low Blood Glucose
Treating Hypoglycemia - Role of Glucagon
Tune up Your Diet
Type 1.5 Diabetes
Type 2 Diabetes
Understanding Diabetes
Understanding Diabetes Medications
Understanding Ketones
Used Sharps
Urinary Incontinence
Vacationing with Diabetes
Vegetarian Eating for Diabetes
Vitamin D
Walking
Wise Choices About Natural Medicines
Wonderful Water
Natural Medicines & Diabetes
World Diabetes Day
Your Medicine Cupboard
Zimbabwe Hand Jive
Family Medicine
Full Listing with story descriptions
ADHD in Children
Allergic Rhinitis
Allergies
Antibiotic Use
Arthritis
Aspirin Every Day?
Asthma
Back Pain
Back Pain Myths
Back Pain - Lower
Birth Control
Bladder Problems
Blood Transfusions
Breaast and Prostate Cancer Screening
Carpal Tunnel Syndrome
Check-Up
Colon Cancer Screening
Contact Lenses
Contraception
COPD
Cost of Doctor's Visit
Diabetes Management
Diarrhea
Diagnostic Tests
Do I Need a Bone Density Test?
Doctor Visit
Driving Vision
Dizziness
Dealing with Dry Eyes
Does My Sore Knee Require an MRI?
Do I Need an Annual Physical?
Eczema
Electronic Medical Records
Epilepsy
Eye Exam
Family Doctor
Fibromyalgia
Floaters and Flashes
Food Poisoning
5 Ways to Stay Healthy
Gallbladder
Get Active!
Glare
Headaches
Healthcare Teams
Heart Health
Hemorrhoids
Hepatitis C
Human Papilloma Virus
High Blood Pressure
High Blood Pressure Risks
How to Talk to Your Doctor
Hypothyroidism
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Irritable Bowel Syndrome
Joint Replacement Surgery
Kidney Disease
Lazy Eye Blindness (Amblyopia)
Medical Digital Technology
Migraine
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Obesity
Opioid Myths
Primary Healthcare Reform
Prostate Problems
Quitting Smoking
Red Eyes
Respiratory Tract Infections
Restore Your Core
Rosacea
Screening Tests
Shingles
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Special Diagnostic Tests
Stopping Stroke
Stroke
Superbugs
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Vaccination Controversies (ask the doctor)
Win by Losing
Urinary Tract Infections
Vision Flickers
First Aid
Full Listing with story descriptions
Bites and Stings
Burns
Choking
Cuts and Scrapes
Eye Injuries
Fainting and Convulsions
First Aid Travel Kit
Hypothermia and Frostbite
Nosebleeds
Poisoning - Household
Emergency Care Guidelines
Sunburn
Growing Older
Full Listing with story descriptions
Advance Care Plans
Age-Related Macular Degeneration
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Building Strength
Dementia and Agitation
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Can I see Well Enough to Drive?
Cholesterol
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Coping with Dementia
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Eating Well
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Eyesight and Driving
Feet
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Get Active!
Glaucoma
Grief
Have Health, Will Travel
Health Tips for Seniors
Hearing
Incontinence
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Living Longer With Diabetes
Macular Degeneration
Male Menopause (Andropause)
Maintaining Quality of Life as You Age
Memory Loss
New Corneal Treatments
Nutrition for Seniors
Osteoarthritis
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Seniors and Driving
Sleeplessness
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Skin Over 50
Solving Sleep Issues
Staying Healthy
Stroke Prevention
Travel Tips for Snowbirds
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Modern Living
Full Listing with story descriptions
Abuse
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Adult ADHD
Aging and Memory
Alcohol and Your Health
Anger Management
Antidepressants
Barbecue Basics
Bathtub Safety
Binge Drinking
Bisphenol A
Canada's New Blood System
Caring for a Loved One Dying at Home
Carpal Tunnel Syndrome
Computer Stress
Coping With Change
Cosmetic Surgery
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Depression
Diabetes Epidemic
Discipline
Diseases from Pets
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Melamine in Food
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Mom Time
Money Matters
Outdoor Workers and Sun Safety
Patient Safety in the Hospital
Pets and Health Benefits
Pet Therapy
Physiotherapy Visit
Planning for End of LIfe
Reproductive Freedom
Safe Drinking Water
Schizophrenia
Smokeless Tobacco
Sexually Transmitted Diseases
Soy
Stigma of Mental Illness
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Stressed or Depressed?
Stress in the Workplace
Stress Leave
Swim to Survive
Sunburn
Time Management
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Travel Comfort Tips
Travel Immunization
Understanding Change
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Whiplash
Wind Chill Index
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Workplace Health
Nutrition
Full Listing with story descriptions
5 Tips to Manage Weight
10 Ways to Cut Down on Fat
Battle the Bulge
Boost Your Bone Strength
Body Image
Breakfast is Important
Bowel Health
Building Your Bones
Celiac Disease
Challenging the Milk Myth
Diet Reality Check
Drink Up!
Eating Smarter & Cheaper
Energy Drinks
Food Allergies
Food for Active Kids
Fast Food
Food Labels
Giving Up Gluten
Healthy Diet, Healthy Smile
Healthy Eating for Boomers and Zoomers
Healthy Eating for Seniors
Healthy Eating on Business Travel
Healthy Ethnic Meals
Fad Diets
Fruits & Veggies - 5-10 a Day
Fats
Fat Phobias
Fats & Cholesterol
Feeding Your Kids
Fibre
Food Chemistry 101
Food and Mood
Getting Kids to MOVE
Healthy Eating for Teens
Healthy Habits
Herbal Medicine and Nutrition
New Ingredients for Your Shopping Cart
Iron
Kid's Food
Liquid Candy
Meal Planning with Planned Overs
Mercury Levels in Fish
Night Snacking
Night Shift Eating
Nutrition on the Net
Nutrition Myths Busted
Nutrition Questions Top 5
Nutrition for Menopause
Essential Omega-3
Preventing Cancer Through Nutrition
Picky Eaters
Power of Fruits & Veggies
Portion Control
Power Lunch
PMS and Nutrition
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Probiotics
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Replacement Meals
Sensible Snacking
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Sodium and Blood Pressure
Sports-Minded Nutrition
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Survive and Thrive
Teen Nutrition
Tips for a SuperDiet
Understanding Food Biotechnology
Vacation Eating
Vitamins D
Vitamins and Minerals
Vegetarian Diet
Weight Loss
Weight Wise Tips
Pharmacy Care
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After a Heart Attack
Adverse Drug Reactions
Adult Vaccinations
Allergy Attack
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New Anticoagulant Medications
Inhaled Asthma medications
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Biologics
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Blood Thinners
Calcium and Iron Supplements
Changing Role of the Pharmacist
Children's Cold Remedies
Child's Fever
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Constipation and Haemorrhoids
Diuretics and Potassium Supplements
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Expanding Role of Pharmacies
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Generic or Name Brand?
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Medication Questions?
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Childhood Obesity
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Foodborne Illness
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The Flu and You
Heading Home for a Visit
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H1N1 Virus - Plan Ahead
Household Mould
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Keys to Preventing Cancer
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Live Actively!
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Preventing Cancer through Nutrition
Quit Smoking 101
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Should You Immunize?
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15 Great Reasons to Breastfeed
Anemia
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Breast Cancer - Genetic Risks
Breast Cancer Self-Exam
Breast Cancer Screening Guidelines Changes
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Contraception for Mature Women
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Estrogen's Effect on the Brain
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Third Generation Birth Control Pills
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Viagra for Women
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Family Health Online / Pharmacy at Safeway
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Family Health Magazine - NUTRITION

Weight Loss
Taking and keeping it off

If you want to lose a few pounds you are not alone. According to the National Eating Disorder Information Center, 70 per cent of Canadian women and 35 per cent of Canadian men are dieting to lose weight at any given time.

While many people are interested in losing weight, it is often hard to do. Ninety-five per cent of all diets don't give long lasting results and dieters frequently struggle with feelings of failure and frustration. In addition, the volumes of material about dieting and weight loss in magazines, books, on television and the Internet has led to information overload. People often feel confused about which strategies are most likely to help them tip the scales in the right direction.

Benefits of achieving a healthy body weight

Given the dismal success rate of dieting, you may be wondering if trying to slim down is worth the effort. It is, absolutely! Maintaining a healthy body weight can significantly impact overall health and improve quality of life.

Achieving and maintaining a healthy body weight isn't always easy. It takes time, commitment and hard work, but the potential benefits are well worth the trouble. Research shows that weight loss can reduce the risk for a number of serious health concerns including:

It is important to recognize that to obtain the benefits of weight loss you need to maintain your new, lower weight. Repeatedly losing and re-gaining weight does not offer the same rewards.

What works for weight loss?

Weight loss occurs when you take in fewer calories than your body requires to build, maintain and fuel itself. Sounds simple! However, in practice, losing weight (and keeping if off) can pose a significant challenge.

Dieting is a multi-billion dollar industry in North America. A wide variety of programs, plans and products are targeted at people who want to slim down. As a result, it may seem that there is no clear solution to our weight woes. Fortunately, this is not the case. In fact, thanks to a great deal of research over the past several decades, health professionals now have a good understanding of the strategies that promote long-term weight management. Drawing on these strategies can help you develop a personal approach to weight loss that takes into account your own needs.

Begin by re-thinking your focus. Abandon the on again, off again thinking about dieting that many dieters adopt. Instead, view weight management as a life long project. Re-train your overall lifestyle. Focus on developing healthy eating habits that you can stick with over time rather than restrictive diets that cause you to drop a few pounds quickly. Take part in activities you genuinely enjoy, not just those that burn calories. Remind yourself that learning new habits is difficult. Expect to experience periods of frustration along the way.

Be realistic. Aim for a goal weight that is ideal for you. This may not be the same as your ideal weight from a chart, or your lowest adult weight. Instead, a realistic goal weight is one that you can maintain without resorting to constant dieting or extreme exercise programs. It is a weight that allows you to fully enjoy the activities of daily life, giving you a sense of well-being.

Realistic timelines are another key element of a sensible approach to weight management. Healthy weight loss takes time. To be successful, you need to give yourself the opportunity to develop new eating habits and activity patterns. Your body also needs time to adjust to lower calorie eating and draw upon stored body fat. Recognize these facts and aim for slow, but steady results. On average, you should expect to lose no more than one to two pounds each week. More dramatic losses, while very appealing, are extremely difficult to maintain and, as a result, weight that comes off fast often returns just as quickly.

Recruit Support. Weight management is hard work and, at times, it can be frustrating. Develop a strong network of friends and family who will lend you their support and encouragement as you take on this sizeable challenge. Strong support will help you to stick with it during times when the results of your weight management program are slow or unpredictable.

Get moving! Exercise plays a key role in weight loss and long-term weight maintenance. Despite this, many diet plans and programs do not promote the importance of active living, and many dieters do not understand the relationship between exercise and weight loss.

Exercise impacts body weight and weight loss by regulating metabolism (the rate that you burn calories). Physical activity builds and maintains muscle tissue. Muscle burns more calories per pound than virtually any other tissue in the body. As a result, the more muscle a person has, the more calories (and food!) he or she will need to take in.

Traditional weight loss diets frequently ignore the important link between exercise and weight maintenance. Without regular exercise, dieters tend to lose some muscle tissue along with body fat. Loss of muscle tissue tends to slow metabolism. As a result, inactive dieters are much more likely to regain any weight that they have lost when they abandon their diet and return to a less restrictive way of eating. Regular exercise can help to prevent this from occurring.

The benefits of exercise extend well beyond its impact on metabolism. Moderate exercise can help to control appetite and reduce stress levels. Managing appetite and stress levels can, in turn, reduce over-eating and promote weight loss. In addition, regular physical activity has been linked to lower levels of osteoporosis (fragile bones), cancer, diabetes, heart disease and stroke.

Starting an exercise program can be overwhelming, especially if you've been inactive for many years. Begin by focusing on activities that you enjoy. Think about activities you liked as a child or activities that you have secretly wanted to try. Next, consider your daily routine. Identify the spots in your day when you can dependably fit in a moderate 30-minute walk, run, bikeride or other activity. Finally, consult with an expert if you have any physical limitations or special needs in terms of exercise. Physical therapists and certified personal fitness trainers can help you develop a program that safely meets your special requirements.

Say no to fad diets. Fad diets are everywhere and, despite their convincing marketing, these kinds of eating plans rarely lead to long-term weight loss. Most cannot verify the miraculous results that they promise and some are potentially quite harmful.

Recognizing that most fad diets share similar characteristics is the first step in avoiding these often frustrating approaches to weight management. In general, unsound weight loss plans:

Focus on eating for health, instead of dieting. Traditional weight loss diets are often nutritionally unbalanced, too restrictive, and woefully unsuccessful. As a result, most people cannot stick with this kind of eating pattern long-term so achieving a healthy weight becomes impossible.

Canada's Food Guide to Healthy Eating is an easy-to-use blueprint for good nutrition and a practical alternate to dieting. The Food Guide breaks foods into four basic groups and provides guidance on how many servings from each group you need to choose each day to maintain the best health. By aiming for the lower end of the serving range for each food group you can construct a nutrient-rich eating style that is low enough in calories to promote gradual, healthy weight loss.

Don't let hunger control you. Hunger is a powerful, physical instinct that drives humans to seek out food. Contrary to many dieting myths, hunger cannot be ignored. Allowing yourself to become hungry will make healthy eating a challenge, and typically promotes an eating binge at some point during the day.

Frequent eating is the key to avoiding hunger. Aim to eat something every two to three hours during the waking part of your day. Don't skip meals or snacks in the hopes of cutting calories. If necessary, carry healthy snack foods with you to ensure you have something to eat when hunger calls. Weight wise, healthy snacks include:

With all snacks, include one to two glasses of water.

Recognize the factors that cue you to overeat. Hunger is not the only reason that people eat. Stress, boredom, fatigue, excitement, fear and just being around food can signal you to eat even though you may not be truly hungry.

Take the time to consider what may cause you to overeat. Develop a plan to side-step these barriers to weight management. For example, break free from boredom-inspired eating by getting up and out. Volunteer to coach your child's school team, take a continuing education class, or go for a walk. Interfere with your eating cues by identifying them and establishing new behaviour patterns.

Develop portion perspective. The past decade has seen the size of restaurant portions grow significantly. It's now it easier to over do it when eating out and many people are unsure about what makes up a portion of food.

Canada's Food Guide to Healthy Eating describes portion sizes for a variety of foods. To help make this information meaningful, consider measuring your food choices for one to two days. This will help you gain a visual appreciation for how much space portion sizes for various foods occupy on your plate. This approach will allow you to see when you've got too much of a good thing. The amount of food that you hold in your cupped hand is also a good general rule for the amount of food at each meal.

Resources

The National Eating Disorder Information Center www.nedic.on.ca/
Health Canada
www.hc-sc.gc.ca/english/food.htm

Opt for small changes, instead of a complete lifestyle 'renovation.' Changing behaviour takes work and building new eating habits or creating an active lifestyle are no exceptions. However, you can make things much easier if you phase in change slowly and over time. Research shows that people adapt best to small changes rather than complete lifestyle renovations. Recognizing this, don't aim to change your eating habits overnight. Focus on making over one meal or one food choice at a time, letting yourself become comfortable with your new approach before adding anything new. Gradually increase your activity level rather than setting a goal to work out for a prescribed period of time every day of the week.

Achieving a healthy body weight can lower your risk for disease and significantly improve your overall sense of well-being. Don't allow yourself to get caught up in hype that surrounds this common concern. Instead, focus on what really works for weight loss: healthy eating, active living, commitment and hard work.

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FAMILY HEALTH is written with the assistance of
Alberta College of Family Physicians
FAMILY HEALTH is written
with the assistance of
The College of Family Physicans of Canada
Alberta College of Family Physicians
While effort is made to reflect accepted medical knowledge and practice, articles in Family Health Online should not be relied upon for the treatment or management of any specifid medical problem or concern and Family Health accepts no liability for reliance on the articles. For proper diagnosis and care, you should always consult your family physican promptly. Copyright 2012, Family Health Magazine, a special publication of the Edmonton Journal, a division of Postmedia Network Inc., 10006 - 101 Street, Edmonton, AB T5J 2S6  [NU_FHa02]
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