By Pamela Redwine
Don’t forget about our Women’s Self Defense and Firearms Familiarization Class coming up on September 19-20.
The Yalobusha County Extension Service’s Family & Consumer Science program will sponsor the class Friday and Saturday, Sept. 19 and 20 from 9 a.m. until 5:30 p.m. each day. This class will use the R.A.D. System. This course focuses on education and awareness. The course is suitable for women of all ages and abilities.
Each participant will need to bring an unloaded gun and ammunition – separate from the gun, as well as ear and eye protection. The cost of the class is $5, which covers light refreshments. Call the Extension Service at 675-2730 to register.
The MHV along with the North Central Area Agency on Aging, and North Mississippi Rural Legal Services will sponsor a free legal workshop on Friday, Sept. 12 from 1 to 3 p.m. at the Multi-Purpose Building.
This workshop is BY APPOINTMENT ONLY and includes information on: wills, powers of attorney, advance health care directives (living wills), Medicare, Medicaid, foreclosure prevention, nursing home, legal services for seniors. Call for appointment: 1-662-234-8731, ext. 2101/1-800-898-8731, ext. 2101 (North MS Rural Legal Services Elder Law Project).
The crochet group meets on Thursday, Aug. 21 at 10 a.m. This group is free and is open to the public. If you would like to learn to crochet or if you would just like a group to meet with to work on your crocheting then this is the group for you.
10 Portion Control Tips
Today’s portion sizes are easily two-three times larger than 20 years ago. A typical blueberry muffin in the 90s weighed 1.5 ounces and contained 210 calories. Today’s muffins usually weigh 5 ounces and pack 500 calories. Plates, bowls, and cups are also larger today, subliminally encouraging us to serve and consume bigger portions.
But there’s good news! Research from the Cornell University Food and Brand Lab shows that we’re satisfied eating less as long as the portions we serve ourselves are smaller.
Use these 10 tips to shrink portion sizes and decrease your calorie intake.
1. Use a smaller spoon to serve high-calorie foods like casseroles, potatoes, and desserts. Save the large serving spoons for lower-calorie foods like fruit and vegetables.
2. Downsize your plates and bowls. Serving from a larger bowl results in people eating an average of 31% more food.
3. Divide muffins, cookies, and bagels into smaller portions. Share them with friends or wrap up extras.
4. Automatically remove one piece of fried food from your plate. Eating one fewer piece of these high-fat foods won’t prevent feeling full.
5. Order the smallest size available.
6. Serve meals restaurant-style instead of family-style and you’ll eat 20% fewer calories.
7. Brian Wansink, PhD, author of Mindless Eating: Why We Eat More than We Think, recommends using dark-colored plates when eating higher-calorie white foods such as mashed potatoes or pasta. The higher contrast in color between the food and the plate resulted in people eating 18% less food.
8. Here’s another Wansink tip: use tall, slender glasses instead of short, wide glasses for drinks like juice and smoothies. We tend to pour more into short, wide glasses.
9. Cut large pieces of food such as meat, baked potatoes, lasagna, and pancakes into smaller, bite-sized pieces. Smaller pieces of food piled together gives the impression of a large serving.
10. Chew those small bites of food longer, and you’ll find you’re satisfied with eating less.