From the Trainer

STAYING ON THE FITNESS TRACK

November can be As you can see, it doesn’t a difficult month take much to constitute a to control our serving. If you truly took the eating habits with serving sizes listed above, a Thanksgiving being normal Thanksgiving Day in the way. We seem to let our plate and glass would hardly eyes and stomach get the best be full. Therefore, choose of us and give into temptation. to grab a smaller plate and So what advice can I give you glass to “trick” your mind to stay on the fitness track this into thinking you have larger month? Put down the fork and portions. Obvious`ly, smaller Frinet Kasper, DDS • Family & Cosmetic Dentistry OLD TOWN DENTISTRY back away from the table! Just kidding, but we could all use a little bit of will-power when it comes to eating food. I think the biggest issue to address first is portion control. Eating the correct amount of food can save you a ton of calories. Sounds easy enough, right? Let’s review how much a serving size actually is: 1 fruit serving = 1 small to plates will limit the amount of food you can fit onto it. This sounds crazy, but it can work. The second thing to remember is to eat and drink S-L-O-W-L-Y! Relax and enjoy your favorite foods. Set down your utensils between each bite. By eating slower, you end up eating less because the feelings of being full arrive sooner. Eating too fast blunts • Crowns & Bridges • Invisalign medium fresh fruit, ½ cup canned or fresh fruit or fruit juice, ¼ cup dried fruit 1 vegetable serving = ½ cup those feelings of being full until it’s too late, when you’ve already overeaten. Try to eat more protein-rich and higher cooked veggies or vegetable fiber foods like turkey and • Sealants juice, 1 cup raw veggies 1 starch serving vegetables. These foods will fill you up faster and keep • Fillings (carbohydrate) = ½ cup cereal, grain, pasta, or starchy you full longer than higher carbohydrate foods, especially vegetable such as corn, desserts. You can still have • Whitening potatoes, beans; 1 slice bread, ¾ to 1 ounce snack food your pie, but keep in mind the serving size. 1203 Prince Street • Alexandria, Va. 22314 • 703.683.0800 • www.oldtowndentistry.com Hablamos Español • Same Day Appointments 1 dairy serving = 1 cup milk, ¾ cup yogurt, 1 ounce cheese (about the size of 4 dice), ½ cup ice cream or pudding, 1 medium egg 1 meat serving = 3 ounces One last thing to mention is EXERCISE! A little bit of activity and portion control will keep you from gaining any unwanted pounds. I recommend walking because it’s the easiest and most chicken, turkey, shellfish, beef convenient way to stay active 1 serving pumpkin pie = 1/8 pie over the holidays. Happy and 1 serving fruit pie = 1/6 pie Thanksgiving to you all.

Unverzagt holds Bachelor of Science degree in Wellness Management from Black Hills State University. He is a certified Strength & Conditioning Specialist through the National Strength & Conditioning Association and a Registered Diagnostic Cardiac Sonographer through the American Registry for Diagnostic Medical Sonography.