My Doctor Online The Permanente Medical Group
Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
Portion Sizes
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Most of us eat larger amounts of food than our bodies actually need. Overeating, or taking in more calories than our bodies use in a day, results in weight gain. Learning how to eyeball your servings can help you decide on the right portion sizes.
Here are some portion size estimates to help you manage your serving sizes:
- 1 teaspoon is about the size of the tip of your thumb (from the top to the middle joint).
- 1½ ounces of natural cheese is the size of 6 dice.
- 3 ounces of cooked meat, fish, or poultry is the size of a deck of cards or the palm of your hand.
- 1 cup is the size of a baseball.
- ½ cup, then, is the size of half a baseball.
Additional References:
- External Link to Track Your Eating and Exercise with Lose It!
The Plate Method
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The plate method uses a 9-inch dinner plate to create a balanced meal with reasonable portion sizes. You do not need to count or measure portions with this method.
First, imagine a line down the middle of your plate, dividing it into 2 halves. Now imagine another dividing line in the middle of 1 of the halves of the plate. Your plate now has 3 sections, 1 large section and 2 smaller ones. Prepare your plate with:
- Vegetables or salad in the largest section.
- Carbohydrates such as whole grains, whole-wheat bread or tortillas, pasta, rice, corn, lentils, beans, or starchy vegetables in 1 of the small sections.
- Protein foods such as lean meat, poultry, fish, or tofu in the other small section.
Add an 8 oz. glass of low-fat or nonfat milk, a small piece of fruit, or a cup of fruit salad to your meal.
Additional References:
- External Link to Eating well for good health: Divide and conquer
- PDF Link to Choose a Healthy Plate Each Day
Mindful Eating
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Have you really tasted your food lately? If you're in a hurry, you may not be fully enjoying the food you're eating. Not enjoying your food makes it hard to feel satisfied. And if you feel unsatisfied, you may be tempted to eat more than you really need to.
How can you savor the flavor? There's a powerful tool called "mindfulness" that can help you slow down and be fully aware while eating. Mindfulness can also help you reduce stress and negative thinking and appreciate every moment of your day.
Be in the moment
Mindfulness is moment-to-moment awareness. It helps you slow your mind so that you don't feel overwhelmed. Try taking deep belly breaths. Observe what's happening around you without judgment. When you take the time to enjoy and understand what's around you, it's easier to savor the simple things.
Eat mindfully
You can practice mindfulness when eating, too. Try the following techniques:
- Before you begin eating, really look at your food. Appreciate the colors and textures.
- Take in the aromas. What do you notice? Smell plays a big role in how a food tastes.
- Taste a small bite at a time. Enjoy the flavors slowly. Savor each nibble.
- Listen to the sounds crunchy foods make as you chew. You may notice the creaminess or chewiness of certain foods.
- As you continue eating, notice how you feel as you satisfy your hunger. Many people find that when they eat mindfully, their hunger is satisfied sooner and they end up eating less.
Slow down
In time, you may find it easier to be more aware of the moment and your food. Think about what it feels like to be hungry and what it feels like to be satisfied.
- Aim for comfortable; don't let yourself get too hungry but don't continue eating until you are too full either.
- Eat slowly (it takes 20 minutes for your stomach to tell your brain that it's had enough).
- Enjoy the flavors and textures of food.
- Try to give eating your full attention. Save other activities like reading or watching TV until after you're finished eating.
Related Health Tools:
Interactive Programs
- Eat healthy with Nourish™ Eat healthy with Nourish™
Personal Logs and Diaries
- Seven Day Food Diary Seven Day Food Diary
Podcasts
- In The Kitchen With Carole In The Kitchen With Carole
- Nutrition Mini-Series: Breakfast Nutrition Mini-Series: Breakfast
- Nutrition Mini-series: Fruits and Vegetables Nutrition Mini-series: Fruits and Vegetables
Videos
- Healthy Recipes from Dr. Maring Healthy Recipes from Dr. Maring
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.