| How to Say Happy St. Patrick's Day in Gaelic Posted: 17 Mar 2017 07:00 PM PDT A common way of wishing someone "Happy St. Patrick's Day" in the native Irish language is "Lá fhéile Pádraig sona dhuit!" If you want to sound like a well-versed Irishman or Irishwoman, though, there are a few other sayings and terms related to the festival that you should know. Here are a few worth reviewing. EditWishing Others a Happy St. Patrick's Day - Tell someone "Lá fhéile Pádraig sona dhuit!" This is a very basic, straightforward way of wishing anyone you meet a happy St. Patrick's Day.
- The expression means "Happy St. Patrick's Day to you!"
- Lá fhéile Pádraig means "St. Patrick's Day." Note that you could also shorten this to "Lá 'le Pádraig" in this saying and any other. The meaning is the same, but native Irish speakers often use the latter as a way of shortening the term to something more natural and casual.
- Sona means "happy" in English.
- Dhuit means "to you," when the "you" being referred to is singular.
- Pronounce the exclamation as lah leh PAH-drig SUN-uh gwitch.
- Wish "Lá fhéile Pádraig sona dhaoibh!" to a crowd. This sentiment adapts the basic way of wishing someone a happy St. Patrick's Day to a plural form. Use this version when you are talking to two or more people.
- The expression means "Happy St. Patrick's Day to you!"
- Lá fhéile Pádraig means "St. Patrick's Day." Note that you could also shorten this to "Lá 'le Pádraig" in this saying and any other. The meaning is the same, but native Irish speakers often use the latter as a way of shortening the term to something more natural and casual.
- Sona means "happy" in English.
- The use of dhaoibh also means "to you," but this Irish term is used in instances in which "you" refers to multiple people being spoken to.
- Pronounce this Irish greeting as lah leh PAH-drig SUN-uh YEE-uv.
- Exclaim "Beannachtaí na Féile Pádraig dhuit!" to one person. This phrase is a slightly more traditional and more religious way to wish an individual person a happy St. Patrick's Day.
- This expression means "St. Patrick's Day blessings to you!"
- Fhéile Pádraig means "St. Patrick's Day." Note that you could also shorten this to "'le Pádraig" in this saying and any other. The meaning is the same, but native Irish speakers often use the latter as a way of shortening the term to something more natural and casual.
- Beannachtaí na means "blessings."
- Dhuit means "to you," when the "you" being referred to is singular.
- This Irish sentiment should be pronounced as BAN-ukh-tee nuh FAY-leh PAH-drig gwitch.
- Offer "Beannachtaí na Féile Pádraig oraibh!" when speaking to multiple people. Use this version of the phrase for a more traditional and slightly more religious way to wish two or more people a happy St. Patrick's Day.
- This expression means "St. Patrick's Day blessings to you!"
- Fhéile Pádraig means "St. Patrick's Day." Note that you could also shorten this to "'le Pádraig" in this saying and any other. The meaning is the same, but native Irish speakers often use the latter as a way of shortening the term to something more natural and casual.
- Beannachtaí na means "blessings."
- The use of oraibh means "to you" when the "you" refers to multiple people.
- You should pronounce this statement as BAN-ukh-tee nuh FAY-leh PAH-drig ur-iv.
EditProposing a St. Patrick's Day Toast - Toast "Sláinte!" In essence, this phrase has the same effect as toasting "cheers!" in English.
- Translated more literally, this term means "health" in English.
- Pronounce this term as slawn-cheh.
- Offer "Sláinte is táinte!" in toast, instead. If you want to make a more emphatic toast, bump things up a notch by using this phrase.
- This toast, translated literally, means "health and wealth!"
- Sláinte means "health," is means "and," and táinte means "wealth."
- You should pronounce this traditional Irish toast as slawn-cheh iss toin-cheh.
- Exclaim "Éire go Brách!" Propose a toast using this phrase to show your Irish pride.
- This translates into "Ireland forever!"
- Éire means "Ireland," and go Brách translates into "forever."
- Pronounce this expression as Ay-reh guh brawkh.
EditRelated Irish Terms and Phrases - Ask someone, "Cá mbeidh tú ag fliuchadh na seamróige?"[1] If you plan to go out for drinks later in celebration and want to meet up with someone there, this phrase can be used to ask that person where you should meet.
- This phrase translates into, "Where will you be wetting the shamrock?" To "wet the shamrock" means to "go for a drink."
- Cá means "where," mbeidh means "will," tú means "you," ag means "be" or "by," fliuchadh means "wetting," na means "the," and seamróige means "shamrock."
- This phrase is pronounced as Caw meg too egg flyuh-ka nah sham-roh-ih-geh.
- Proclaim, "Tabhair póg dom, táim Éireannach!" If you're feeling especially festive on St. Patrick's Day, use this phrase and try your luck.
- Translated directly, the saying means, "Kiss me, I'm Irish!"
- Tabhair means "give," póg means "kiss," and dom means "me."
- The term táim means "I" and Éireannach means "Irish."
- This expression should be pronounced as Tower pogue dum, toim Aye-ron-okh.
- In celebration, request, "Píonta Guinness, le do thoil." If you are out celebrating at a traditional Irish pub on St. Patrick's Day, use this phrase to order a popular Irish beverage.
- This sentence means "A pint of Guinness, please."
- Pionta refers to "pint" and Guinness refers to "Guinness."
- The phrase "le do thoil" is an Irish way to say "please."
- Pronounce this request as Pyun-tah Guinness, leh duh huh-il.
- Ask for "uisce beatha" or "beoir" instead. When you want to order a drink in celebration of this festive event, these are a couple of other options for you to consider.
- The term uisce beatha means "whiskey."
- The term beoir means "beer."
- Pronounce "uisce beatha" as ish-keh byah-ha.
- Pronounce "beoir" as byoh-ir.
- Talk about "Seamróg." These are well-known symbols of Ireland.
- The word shamrock comes from the Irish word "seamróg" which means "little clover" or "young clover" in the Irish language.
- Pronounce this Irish word as sham-rogue.
- Know about "Ádh na nÉireannach."[2] This phrase will likely come up a lot in St. Patrick's Day conversation amongst speakers of the Irish language.
- When you use this phrase, you are talking about "the luck of the Irish."
- Ádh na means "luck of," and nÉireannach means "Irish."
- This phrase should be pronounced as Awe nah Nay-ron-okh.
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| How to Turn Your Home or Condo Into a Vacation Rental Posted: 17 Mar 2017 01:00 PM PDT The vacation rental industry has changed rapidly in the last several years, and it's now easier than ever to rent out your home or condo on a long or short-term basis. Whether you'd like to permanently convert your home into a vacation rental, or just rent out your apartment for a few weeks while you're on vacation, there are people out there who want to rent it, and websites and services that will help make it happen. Do keep in mind that renting out your home can be a major undertaking, so it is important to know what you are getting into, and to prepare accordingly. With a little bit of planning and hard work, you can put your home to work for you, and meet a lot of new and interesting people in the process. EditPlanning to Rent - Determine whether or not your property would make a suitable vacation rental. Before you invest a lot of time and money getting ready to rent, you should first ensure that your home is rentable. Is it in a desirable location? Is it near popular attractions in your town? Does the home have any amenities or unique features that would make it particularly desirable?[1]
- If there are other vacation rentals in your neighborhood, that is an excellent sign that your home is rentable.
- Search an online site like Airbnb for highly-rated listings in your area. Are there many listings in your area? Does your home offer similar amenities? Are you willing to add or upgrade amenities to make the home a desirable rental?
- Make sure you can legally rent out your home or condo. There are numerous levels of laws and restrictions that might regulate rental homes in your area. Do your research now to avoid paying expensive fines in the future. [2]
- City and county codes often restrict or regulate rentals. To learn the laws in your area, you can begin with a web search for "City of (Your Town) rental regulations," or by calling your city's main office or information number to begin tracking this information down.
- If you own the property, the terms of your mortgage may include restrictions on renting out the home, especially within the first year. Read your mortgage agreement carefully, or call your lending agent for clarification.
- If you are a renter, your lease almost certainly includes language on subletting. Check with your landlord before proceeding.
- Many homeowners' associations include restrictions on renting and subletting. While many people see these organizations as toothless annoyances, an active HOA can have a lot of power to levy fines against you and your property so it pays to take them seriously.
- Decide if you want to rent seasonally, year-round, or as a short-term vacation swap. You may just want to rent your home out for a few weeks while you are on vacation, or turn it into a permanent rental property. Think carefully about what you want to do, so that you can prepare accordingly.
- Some locations have very different regulations on short-term and long-term rental properties. These vary widely from place to place, so learn about the laws in your area before you commit to a rental plan.[3]
- New York City, for example, prohibits short-term rentals of less than 30 days, making the use of sites like AirBnB in these areas illegal in many cases.[4]
- Decide if you want to rent your whole home, or only a room or two. If you are thinking about renting out only a portion of your home, think carefully about what that will entail to determine if you are up for the challenge. Some key questions to ask yourself might include:
- Do you engage well with strangers? Can you make people feel welcome and at home?
- Are you willing to accept the risk and hassle of people entering and leaving your home, often at odd hours?
- Are you prepared to answer guest's requests for information, extra towels, etc. in a genial fashion?
- Is your entire household on board with renting out the space?
- If you are thinking about renting the entire home: are you prepared for the eventuality that your home and landscaping will suffer from substantial wear and tear and possible damage?
EditGetting your Home Ready to Rent - Keep careful records. Rental income is taxable, but many of the expenses you will incur as you prepare your rental are tax deductible. Keep detailed records of the money and time you spend getting your home ready to rent so that you can maximize your deductions at tax time.[5]
- It might be helpful to purchase one of the many software programs available that are specifically designed to help manage rental properties.
- Apply for a rental permit. Permits are not necessary in all areas, especially for short-term rentals, but many cities are responding to the growth of new rental trends by creating new forms of regulation. If a permit is required in your area, give yourself plenty of time to get through the application process before your first guests arrive.[6]
- The kind of permits you will need and the process for getting them varies widely from location to location. Once you have determined the kind of rental you want to offer, contact your city or county government for specific instructions for getting the permits you need.
- Be aware that in some locations, getting a rental permit can be a fairly extensive process that requires an inspection by the city, a notification letter to go out to your neighbors, and the payment of a permitting fee.
- Remember that permitting and inspection fees, like all other expenses you incur while preparing your rental property, are tax deductible so be sure to keep careful records.
- Acquire landlord insurance. Call your insurance agent and ask if your current homeowner's policy will cover the kind of rental situation you are planning. Many policies will cover the occasional short-term rental, but for more long-term arrangements, you will need special coverage.[7]
- Prepare your home to rent, inside and out. Make sure that all appliances work, that furniture is comfortable and in good repair, and that everything is clean and neat. Ensure that safety equipment like smoke detectors, carbon monoxide detectors, and fire extinguishers are in good working order and are clearly accessible. Remove all precious personal belongings to a secure location, such as a storage unit or primary home. Do the same with all toiletries and anything else you wouldn't want a stranger snooping through. Put clean linens on all of the beds, and make sure that bathrooms are stocked with clean towels, soap dispensers a full, etc.[8]
- The requirements for safety equipment in rental properties vary widely by region. Smoke detectors are the bare minimum in most places. You will be informed of further requirements through the permitting process.[9]
- Unless you are going for a very high-end rental, do not furnish your rental with extremely expensive furniture, linens, towels, etc. These items are likely to get damaged or disappear. Look for items of decent quality that are not too expensive.
- Hire a reputable cleaning service. Some property managers are able to minimize costs by performing rental clean-outs on their own, but this can be a very time-consuming and difficult process, so it might be better worth your time to hire a professional service. If you do, be sure to do some research first and hire a reputable company that is licensed and insured.[10]
- Get personal recommendations from other property owners, or look for a service with excellent online recommendations.
- Hire a landscaping service. As with cleaning, some property owners take on landscaping chores themselves, but for a long term rental situation, you may be better off hiring a landscaping service to take care of routine lawn maintenance and care. Landscaping services, like cleaning services and other maintenance costs are all tax deductible, and a well-maintained is more likely to get good reviews and repeat renters. [11]
- Look for a landscaper that is licensed and bonded, with a good reputation.
- Create a system for providing a key or entry instructions to your guests. If you are local, you may choose to meet the renter at the property and let them in. Some property owners also install lock boxes on site, or keyless locks that require a code. Some renters even snail mail keys to their guests, but this is a risky and potentially messy protocol and should be avoided.[12].
- Send your guests detailed information on how to gain entry to your property before they arrive. There is nothing more frustrating than arriving at a rental home, only to discover you have no idea how to enter the parking garage or don't know what floor your rental is one.
- If your condo requires an entry code to get into the lobby or parking area, be sure to give that to guests before they arrive.
- Create a welcome book or informational packet to give to renters when they arrive. Include information about the home and your rental and checkout policies. Also give information on local attractions and dining options, and emergency contact information. Leaving a welcome gift like a fruit basket or bottle of wine is another great way to welcome guests and improve your online reviews.[13]
EditFinding Renters - Take high quality photographs of your rental property. The vast majority of vacationers find their rentals online, and the quality of the photographs in the listing make a huge difference in what property they choose.[14] Make sure your photographs are properly lit, and accentuate the special amenities in your home.
- If you do not have a good camera, or are not skilled at this kind of photography, consider hiring a real estate photographer in your area. The cost is a lot lower than you might expect, and the results will be exactly what a would-be renter is looking for.
- Prepare a written description of your property and its amenities. Look at the kinds of websites you hope to list on, and read through several highly-rated listings to get an idea of what a successful listing includes. Your listing should ideally be concise, engaging, and clearly highlight the amenities you are offering. Be sure to make it clear how many rooms you have available, and how many people they can accommodate. [15]
- Don't neglect to mention any important limitations your property might have, such as being handicap inaccessible, or having limited parking.
- Draft a strong rental agreement or contract that protects both you and the renter. Most home rental websites offer rental agreement templates that you can use a starting place. However, you should strongly consider hiring a lawyer to help you tailor the agreement to local regulations and conditions. At minimum, your rental agreement should stipulate the following:
- When and how much rent the tenant will pay.
- The duration of the stay.
- Any specific rules you have for the property (maximum number of occupants, quiet hours, restrictions on smoking, pets, etc.).
- It should clearly state that the renter will be liable for damages to the property, and describe the recourse you may take (security deposit, fines, etc.) if violations occur.
- It must also specify the kind and amount of notice that must be given by the landlord or tenant to make changes to the agreement or vacate the property.
- It is possible to get free advice online for drafting these agreements, but consulting with a lawyer is by far the safest bet.[16]
- List your property online. There are many ways to list your property online. For the occasional short term rental, you might consider using Craigslist or AirBnB. If you want to rent the property on a long term basis, you might look to sites like Homeaway and VRBO.com. Each site offers different services and clientele. Look at the options that are available, and choose the site that seems best suited to your situation.[17]
- Some listing sites offer free initial listings and only charge a fee when a reservation is made, whereas some charge an annual subscription fee. Remember that listing fees are tax deductible.
- You may want to consider listing your rental on multiple sites. While this may cost more in terms of setup time and subscription fees, it will help publicize your property and ensure as few vacancies as possible.[18]
- Consider using a rental agent or property management company. Property management companies take a lot of the stress out of renting by advertising and managing your vacation home for you. But they also take a significant chunk of the profit; as much as 20 and 50% of the rental income goes to the company as commission.[19]
- Be sure to vet potential property managers thoroughly.
- Get recommendations from friends or online, and ask a lot of questions before you decide on a management company.
- Be aware that for a smaller commission, you can also hire a property manager to perform certain tasks for you, like advertising and booking, while leaving other tasks like maintenance and cleaning up to you.
- Some people know that they want to use a property manager from the outset, but others choose to take a shot at managing their property themselves at first to see how it goes.
- Screen your guests carefully. Inviting strangers into your rental home can be a nerve-wracking, risky process. Create a protocol for screening new guests that will help alleviate some of your fears.[20]
- Speak to each potential renter on the phone before accepting the booking. Ask about the purpose of the trip, whether or not the person has stayed in a vacation rental before, and about how many adults and children will be staying.
- Ask for personal references from your renters, and check them out on social media before you decide.[21]
- Online rental sites track reviews not just for properties, but for guests, which might be another incentive to list online.
- Ask for a deposit. Requesting a deposit that is between 15% to 20% of the rental fee is another way to prescreen guests, and will help pay for damages if they do occur.
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| How to Eat Small Portions During Meals Posted: 17 Mar 2017 07:00 AM PDT One of the most important steps in losing weight (and keeping it off) begins with your meals. Portion control is a fairly easy way to lose or maintain your weight. In addition, smaller meals may also boost your energy throughout the day.[1] Sticking to small portions may be tough at first, but once you begin, you'll pick up the habit quickly! EditUnderstanding Appropriate Portion Sizes - Read the labels. Reading the food labels on food packages will allow you to figure out exactly how many or how much of the food is in one portion. For example: 15 chips, 1/2 cup or 1/2 the package.
- This information will also help you figure out how many calories, fat or carbohydrates are in one serving of the food. This can be helpful if you're dieting or following a particular eating pattern.
- It's particularly important to follow the serving sizes for calorie-containing beverages like juice or sports drinks and snack foods. Sometimes the "individual" sizes are actually 2 servings.
- Eat larger portions of fruits and vegetables. Aim for at least 5 servings of fruits and vegetables each day. These low-calorie powerhouses provide essential nutrients to your diet.
- About 1 cup of raw vegetables and 2 cups of leafy greens counts as 1 serving of vegetables.[2]
- About 1 cup of fruit or 1/2 cup dried fruit counts as 1 serving of fruit.[3]
- The amount of fruits and vegetables you need each day may depend on your age, gender and level of physical activity.
- Eat smaller portions of grains and starches. High carbohydrate foods like grains and starches can be a healthy part of your diet. However, compared to fruits, vegetables and lean protein, they contain fewer nutrients and more calories.[4] It's important to monitor your portion sizes of these types of foods.
- 1 slice of bread, 1 cup of cereal or 1/2 cup of pasta, rice or barley is considered one serving. Allot 2-3 servings of grains daily.[5]
- Always try to choose 100% whole grains when possible. These have higher amounts of fiber and nutrients compared to refined grains.
EditPlanning for Smaller Meals - Measure how much you eat. Serve yourself the amount you'd normally eat and measure it. This will give you a definitive amount that you're consuming. Are you eating 5 oz of chicken, 1 cup of salad and 1 cup of rice? Understanding how big or small your normal portion sizes are can help you figure out how you're going to decrease their size.
- Purchase a food scale or a set of measuring cups so you can accurately determine how much you're eating. These are also great tools to keep you on track long term with your smaller portions.
- Really analyze how much you're consuming at each meal. Then, think about which parts you could reduce without diminishing your enjoyment of it.
- Buy smaller silverware and utensils. Many studies have shown that the larger sized dishes and serving utensils you use, the more food you consume.[6] Avoid this slip up by purchasing smaller plates and bowls and using a soup spoon instead of larger serving spoons.
- Use an appetizer or salad sized plate for your entrees. These are a great size for small portions.
- Try using the salad fork or a toddler fork to help decrease the amount of food per bite. This will slow you down and force you to take your time with your meals.
- Keep using a large water glass to help you consume a good quantity of water throughout your meal. This can also help keep your portions smaller.
- Start journaling. Keeping a food journal can give you a lot of insight into your eating habits. You can keep track of the types of foods you eat, the portions and your progress over time.[7]
- Journaling can also give you insight to when and what times you're hungry. Knowing this information can help you plan ahead for a snack.
- You may also be able to notice eating and mood patterns. Maybe most of the time you eat an appropriate portion, but when you're stressed portion sizes increase. This is good information to help plan for portion control.
- Buy a journal that's pretty and you will get excited about using. Having something you enjoy writing in can help make sure that you stay consistent.
- Rate your hunger level. Check in with yourself throughout the day and rate your hunger level. Allowing yourself to get too hungry may lead to overeating at your next meal. It's much harder to stick to smaller portions if you're feeling completely famished.
- If you notice yourself getting hungry in the afternoon and you know dinner isn't until later in the evening, have a snack. A small snack can help tide you over until your next eating time and may prevent overeating later.
- Try to choose a snack that has lean protein and produce (fruit or vegetable). This healthy combination will keep you satisfied longer compared to a carbohydrate based snack.[8] Examples include: a low-fat cheese stick and a small apple, 2 tbsp of peanut butter and celery sticks or 1/4 cup of hummus and carrots.
- Eat breakfast every day. Start your day off with a good breakfast. Eating breakfast has been shown to help you control your appetite throughout the day which may make it easier for you to stick to small portions.[9]
- Ideally, include some lean protein and a fruit or vegetable for a more complete meal. For example, you might have scrambled eggs with vegetables, whole grain oatmeal with fruit or greek yogurt with fruit.
- Breakfast can be any time of day. However, try to eat within an hour or so from when you first wake up.
EditPreparing For Your Meal - Measure your portions. Using your measuring cups or food scale, always measure each of your meals. Aim to have 4-6 oz of lean protein and at least 1-2 servings of vegetables or fruit.
- After you have served yourself your portion, put the leftovers away. It'll be less tempting to go back for seconds.
- Use portion controlled tupperware containers for meals at work. You'll be able to know exactly how much you're eating even when you don't have your food scale handy.
- Drink 8 oz of water. You may feel hungry, but are actually just thirsty![10] Try drinking water or another clear, sugar-free beverage (like diet iced tea) shortly before meals. When you sit down to eat, you'll find that it takes less food to fill you.
- To prevent these common symptoms of dehydration, aim to drink 64 oz of clear, sugar-free liquids all day. Always have a water bottle close by and sip all day long!
- It can also be helpful to drink flavored water, diet tea or zero-calorie sports drinks. These may help you quiet down your hunger temporarily before your meal.
- Exercise for 15 minutes. A short bout of aerobic exercise (like a jog or bike ride) may help suppress your appetite and help you control your portion sizes. If you can, participate in at least 15 minutes of cardio prior to eating a meal.[11]
- Try scheduling your daily gym session right before dinner or take a walk with co-workers before your lunch break.
- No time for cardio? Just try to do a few jumping jacks or squats. Even a modest amount of physical activity may help put you in a healthy mindset at your next meal.
- Turn off technology. Whether it's your cell phone, tablet, laptop or TV, turn it off! If you're checking emails or watching your favorite sitcom, this type of distracted eating can lead to the consumption of larger portions - you're unaware of how much you're eating in one sitting.[12]
- Make a rule to only eat at the table when you're at home. At work, shut off your computer or log out of your email and other work programs.
- Try to focus on your food. Eat mindfully and fully enjoy all aspects of your meal. This will allow you to feel more satisfied after you've finished your meal.
- Eat lower-calorie foods first. Prior to eating your meal, have a serving of lower-calorie foods like vegetables or vegetable based soups. This can help decrease your hunger and fill your stomach with lower calorie foods allowing you to have more controlled portions.[13]
- Keep cleaned and cut raw vegetables in your fridge. Set out a small serving for yourself as you cook or prepare your meals.
- Sip on broth or low-calorie vegetable soup. A hot mug of savory soup will help decrease your hunger and manage your portions throughout your meal.
EditFinishing Your Meal - Time your meal. It should take you at least 20 minutes to complete your meal. It takes this amount of time for your brain to signal satisfaction and fullness.[14] If you eat faster than this, you may end up consuming a lot more food than necessary to make you feel satisfied.
- Set a stop watch or timer for 20 minutes so you can clock yourself throughout your meal.
- Practice putting your fork down between bites, taking a sip of water or talking to friends/family while you eat.
- Take a deep breath and try to mentally center yourself before you eat. Stress and busy schedules can rush you through meals. Take time to really enjoy your meal time.
- Stop eating when you're satisfied, not full. Understanding the difference between satisfied, full and stuffed is important. An appropriate, small portion size should leave you feeling just satisfied.
- Satisfaction typically means you're no longer hunger. You may also notice you lose interest in your meal or are just beginning to feel a very faint stretching sensation in your stomach.
- Another way to think of satisfied is to think of your stomach as a gas tank. Aim to "fill" your stomach about 70% of the way up with food - not 100%.
- Eat more vegetables. Sometimes it can be hard to follow a smaller portion size. If you feel like you really need something else, eat more vegetables. They are low in calories and high in nutrients like fiber and vitamins. A few extra servings of veggies won't hurt.
- Try having a salad along with your meals. It's light, satisfying and can help make you feel a little more full if you need to.
- Double up on your veggie sides. Instead of having a starch (like rice or potatoes) and a vegetable, cook up two different types of veggies! Again, going back for seconds or doubling up on these low-calorie foods is OK.
- Pack more vegetables into your recipes. If you're making pasta or a stir fry, double the amount of vegetables the recipe calls for. It won't hurt to have a slightly bigger portion if most of your meal consists of vegetables.
EditManaging your Portions when Eating Out - Print or buy a portion size guide. Most people won't pull out a set of measuring cups or a food scale at a nice restaurant. To keep you on track with portion sizes, have a guide on hand like this one from WebMD
- Keep a copy of this guide in your wallet or purse. Pull it out once your meal arrives and compare what you're served with and the appropriate portion size listed.
- Divide your plate by the "correct portion" size and "leftovers." Ask to box the leftovers immediately so they're no longer a temptation.
- Choose your meal before you go. Do a little research before you head out to eat. Knowing what options are available prior to ordering helps you stay away from temptations and stick to your smaller portion size.
- Check out the menu and nutrition information online if available. Choose 1-2 items that seem good and will fit into your small portion.
- Call ahead and see if they're able to half or smaller portions. It can help you prepare for whether you will need to take home leftovers.
- Leave food on your plate. Learning to leave a little bit of leftovers on your plate is a good habit to get into. You can almost guarantee that restaurant portions are much larger than recommended. Plan on having leftovers.
- When you eat out, ask the waiter to box a quarter—or even half—of your meal before you get it. You'll have the perfect leftover portion for the next day.
- Ask your server if they have half or petite portions if it's difficult for you to leave items on your plate.
- Split an entrée with a friend or family member. This is another good option if you have a hard time not finishing the whole portion. If you split it, it's automatically portion controlled!
- Order an appetizer for your main course. This is a great way to manage portions. Starters are usually smaller (and cheaper!) than entrées. There's also a low risk of finishing "more than you should" which can happen with larger entrée sized meals.
- Try tapas too! Some restaurants serve tapas which are very small portions of dishes. You can order 1-2 small tapas and overall still maintain a small portion size. It's great for those who like to try a variety of dishes.
- If you don't order an appetizer, try order a child's size portion. Again, these are much smaller than an adult entrée and make portion control a lot easier. Beware of "kid foods" - sometimes portions are smaller but the choices might not be very healthy.
- It helps to change eating habits and tackle weight loss with a partner or in a team. Doing this with a spouse, boyfriend, girlfriend or co-workers helps you stay focused and motivated.
- Wear form-fitting clothing. A tighter shirt, pants or belt can give you a constant reminder to eat less. If you feel your clothes are a little snug, it'll be a great physical reminder to stick to your plan.
- Avoid eating from the box or bag. It's almost impossible to know how much you've eaten if you're eating foods right from their container. Always portion out a small handful or serving and the put the rest away.
- Dim the lights. Set the mood for small portions by dimming the lights. Studies have shown this can help you eat less during a meal.
- Fill up on raw vegetables or cold bean salads before your meal. They are tasty, filling and low calorie!
- Be wary of the television! Many shows and commercials are chock-full of pizza, burgers, and other junk food that tempt you off track.
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| How to Overcome Being a Hypochondriac Posted: 17 Mar 2017 01:00 AM PDT Illness anxiety disorder (IAD) is the currently accepted medical term for what used to be called hypochondriasis. [1] A study from 2001 found that between 5 and 9% of primary care patients exhibited symptoms of IAD. [2] People with IAD can have mild or no symptoms whatsoever, yet still believe themselves to have a serious or life-threatening illness. [3] This fear is persistent and interferes with their everyday lives. Visits to a healthcare provider and diagnostic tests may demonstrate that there is no disease, but this does not alleviate the anxiety a person with IAD feels. [4] Alternatively, people with IAD may actually have a disease, but have a strong belief that they are sicker than they truly are. [5] Although people with IAD are unable to accurately assess the feelings and symptoms in their own bodies, there are ways to overcome IAD. EditBuilding a Support System - Get a medical evaluation with your primary care provider. Make a list of your current symptoms to take with you to the appointment. Since IAD can be associated with having been ill as a child or other traumatic events, make sure to inform your healthcare provider about your medical history. [6] Your primary care provider may refer you to a mental health professional for additional treatment.
- Locate a healthcare provider you can trust. [7] Obviously, the most difficult part of being a hypochondriac is that you constantly feel as if there is something terribly wrong with your body. Ultimately, a trained physician is the only person who can diagnose your symptoms and monitor them for any changes that could require a medical intervention. If you aren't in regular contact with a doctor, finding one should be your first step.
- Create a good relationship with your physician. If you suffer from hypochondriasis, it's likely you're going to be getting to know your doctor quite well. When you have an appointment, don't be afraid to ask questions and get as much information as you can.
 - Be honest about what you are feeling and how you perceive your symptoms, even if you feel embarrassed about them. Give your physician as detailed a medical history as you can. Your doctor needs as much information as possible to offer an accurate diagnosis.
- Keep an open mind. It's very possible that both you and your doctor will go through periods of frustration with each other. There may be times when you think certain medical tests are necessary, and your doctor will disagree. There may also be times when your doctor will feel that you do not trust his or her judgment, and you may feel as if your doctor isn't taking you seriously.
- If this happens, try to remember that your physician is trying to help you, even though you differ in the perception of your situation.
- Follow the treatment plan. If you deviate from the treatment plan, your doctor cannot accurately evaluate if the plan is working for you. This inhibits the doctor's ability to modify your treatment plan and to provide new strategies for you. Following the treatment plan includes taking your prescriptions as prescribed by your doctor. Taking extra pills or skipping pills does nothing to build trust with your doctor. Be truthful and up front about everything related to your treatment plan.
- Consider joining a support group. It's common to feel alone in your illness. Your doctor says you're not really sick, your therapist is teaching you that you can't trust your own perceptions of body sensation, and you're starting to wonder how it's possible that you've been so wrong. Add it up, and it can be very overwhelming. Talking to other people with your condition can help you better understand what you're experiencing.
 - Group therapy can introduce you to people who have learned to thrive with your condition, as well as people who are just starting out in treatment. They can provide you a support system for the times when you begin to waver in your treatment and start to doubt whether you want to continue. No one can challenge your thinking better than someone who has had all of the same thoughts that you do.
- You will get a chance to give back to those who are helping you. If you stick with your group, you eventually will become a resource for others who are struggling. If you've never met someone with your condition, it can be profoundly validating to talk to someone who has suffered from the same sorts of fears and intrusive thoughts.
- The internet is filled with message boards and forums for anxiety disorders. On these sites, you can connect with and share feelings with others with IAD. You'll likely meet folks with anxiety disorders different from your own, but may find that you have many things in common.
- Talk with a trusted friend. It can be embarrassing to admit that you are consumed by obsessive fears over your health. You don't want to be someone who is constantly complaining to everyone about how you're sure you have a terminal illness. Unfortunately, isolating yourself only makes things worse.
- Since many of the worst symptoms of hypochondriasis emerge while you're alone and your brain starts spiraling into a series of dire "what if?" questions, it's important to maintain a social life to distract you from those thinking patterns.
- Friends are no substitute for treatment, but anything that helps you break up that avalanche of worries before it overwhelms you is a positive resource.
- A close friend might be able to see patterns in your life that you don't. Did your symptoms start escalating after the death of a loved one? [8] Did you begin having anxiety about pains or aches after you lost your job? A trusted friend might be able to connect those dots easier than you can.
EditChanging the Way You Think About Your Illness - Find a mental health professional. Research indicates that mental health therapy is an effective treatment for IAD [9].
- Ask your doctor for a referral for a counselor in your area. If you don't have a doctor or would rather find a counselor on your own, the National Board for Certified Counselors has an online directory. [10]
- Be prepared for feelings of resistance. If you're convinced that you have a serious medical issue, you may find it insulting to sit and talk with someone who is telling you that you aren't capable of accurately perceiving your own body. But if you want to overcome the fear and anxiety that is causing you so much emotional turmoil, you need to trust someone who understands your condition.
- Allow yourself to feel uncomfortable. Part of your treatment will involve forcing yourself to stop monitoring your physical symptoms, something that may fill you with anxiety if you've been closely attending to your symptoms for weeks or months. Invariably, this process will cause you some discomfort.
- Test the validity of your fears. Much of your treatment will hinge on challenging your thinking. You might be asked to stop taking your blood pressure or feeling for lumps on your body, and your therapist will push you to examine the fears that underlie your worries about your health. You must resist the temptation to fall back into a pattern of obsessive self-monitoring.
- Remind yourself that this uneasiness is evidence that the process is working and that you're making progress. You're not going to get better without making some significant changes, and the change process is always going to be difficult on some level.
- Discover what triggers your anxiety. [11] In some cases, anxiety actually creates physical symptoms such as stomach distress, so part of your counseling will involve learning about what makes you particularly vulnerable to being overcome with worry about your health.
- You may feel more anxiety over perceived symptoms during times of stress in life. Working with a therapist will teach you to identify the signs so that you can stop those negative thoughts before they consume you.
- Attend all of your scheduled treatment sessions. Inevitably, there will be days when you don't want to attend therapy, either because you're feeling sick or you simply don't think the counseling is making any difference. You must resist this temptation. If you don't take your treatment seriously, it won't work, and you'll create a self-fulfilling prophecy.
- Educate yourself about your condition. While hypochondriasis is less well researched than many mental illnesses, there is a body of research available if you do a little digging.
- Read the accounts of people who have written about their hypochondria. There are numerous blogs and forums where people relate the stories of how they came to understand their illness and learned to manage it. Though you might not want to consider the fact that you're one of them, reading their stories will help you identify many of the same thoughts and fears in your own life.
- Channel your anxiety into better understanding your disorder. No matter how much you research the physical symptoms that are causing you so much worry, it will never be enough to calm your mind. Instead, use the time you would have spent searching for evidence that your aches and pains are signs of your impending doom to read up on hypochondriasis.
- Keep a journal. Writing down your thoughts will provide you with a record of your symptoms and experiences. If your symptoms repeatedly lead to nowhere, you will be able to provide yourself evidence that your fears have been unfounded all along.
 - When you're feeling anxious or wish you had someone to talk to, write down your thoughts instead. Are you terrified of experiencing physical pain? Have you watched someone close to you suffer with an illness and you're afraid that you'll go through the same thing? Where did those feelings originate for you? Exploring some of those bigger questions will help you uncover the thinking patterns that are underlying your anxiety. [12]
- Writing down your thoughts will allow you to track the progression of your symptoms and give you an opportunity to see what sorts of moods and situations make it more likely for you to enter the spiral of worry and anxiety. This can also help you identify your triggers.
- For instance, do you tend to start to worry during a particularly stressful time at work? Are you more likely to stay up late at night searching for evidence of your illness when you're fighting with your partner? Once you can identify those triggers, you can start to manage them more effectively.
EditChanging the Way You Feel - Ask your doctor if a medication could help you. Research indicates that hypochondriasis is correlated with depression and anxiety disorders[13], which suggests that there could be a genetic origin. In that case, you may need to try an antidepressant prescription to fully treat your issues. If that ends up being the case, don't resist that treatment.
- According to research, serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants are the most commonly prescribed medications for hypochondriasis. Generally speaking, these drugs are not considered dangerous or physically habit-forming. [14]
- As with most mental illnesses, a combination of medication and cognitive behavioral therapy is the most effective course of treatment for hypochondriasis. [15] It's possible that you will not make sustained progress if you don't take both seriously, so don't make the mistake of discontinuing therapy or stopping your medication once you feel better.
- Make changes to your diet. Though research into the connection between diet and hypochondria is in its infancy, a few general guidelines are recommended.
- Eliminate all foods that you suspect could be allergens. Any food that causes you bodily distress will potentially produce symptoms that you could easily misinterpret. Additionally, it could be helpful to eat smaller meals throughout the day. Doing so will stabilize your blood sugar and help with digestion, thereby improving your mood and helping to reduce pains that could be misleading.[16]
- Cut back on caffeine. Stimulants, in general, are dangerous for people will anxiety issues, and it's difficult to control racing thoughts and sleeplessness if you're had two cups of coffee before bed.[17]
- Try doing yoga or exercise. Any vigorous physical activity will release endorphins – the "feel good" chemicals in your brain – and give you a natural high. Additionally, if you tire out your body, you'll be more relaxed and less likely to stay up until 4:00 a.m. doing web searches for proof that the sounds in your stomach mean that you have cancer.
- Work out for at least 30 minutes a day, five days a week. If you currently have no exercise routine, feel free to start out small with 15 to 20 minutes of walking per day. To help manage anxiety, the frequency of your workouts is more important than the duration, so don't save all of your exercise for the weekend. Spread your sessions throughout the week. [18]
- Sleep on a regular schedule. Because excessive worry and anxiety often lead to difficulties sleeping, it's common for those with hypochondriasis to fall into patterns where they don't get a sufficient amount of rest every night. When that happens, you're likely to be tired and cranky, making it harder to think clearly and fight against the sorts of thoughts that have caused your problems in the first place. [19]
- Use relaxation techniques before going to bed. This can be as simple as doing a systematic relaxation exercise, such as gradually tensing and releasing all of your muscle groups, one at a time. You also might be the kind of person who deals with anxiety by taking a warm bath or listening to some calming music.
- Go to bed at the same time every night. Though it's difficult to maintain a sleep schedule when you're exhausted after a sleepless night and want nothing more than to nap when you get home from work, you should fight the urge.
- Any small disruptions in your sleeping patterns can make it difficult to get back on track, so you should do what you can to go to bed and get up at the same time every day.[20] If you do, your body will calibrate itself to a consistent schedule, and you'll feel more rested and balanced.
- Avoid web searches for disease symptoms and illnesses. Searching for the cause of your perceived symptoms will only exacerbate your condition. Avoid using the web for this purpose, and instead fill your time with other healthy activities.
- Resist the temptation to doctor shop. If you become frustrated with your physician because he or she doesn't agree that your symptoms are pointing toward you having a serious illness, it may become very tempting to find another doctor who is more likely to see what you see. Doing so will only prolong your psychological turmoil, because if you can't establish a stable relationship with a physician you'll never have a consistent treatment plan to follow.
- If you live in a small town or rural area, it's possible that there aren't enough people with IAD for you to attend a support group. In that case, look online communities. There are many message boards and forums for those with IAD and those with other anxiety disorders.
- Be cautious in the use of alcohol and drugs. People with anxiety disorders are susceptible to self-medicating with mood-altering substances that help them relax and get their minds off their worries. [21]
- WebMD is not your friend if you're a hypochondriac. Neither is watching medical/illness documentaries.
- Although people with IAD often misinterpret minor symptoms, things like chest pain, trouble breathing, bleeding, severe sudden pain, or visibly broken bones should always be evaluated by a healthcare professional.
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