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Page 8 bigger than your computer mouse. A serving of vegetables is the size of a baseball. Follow these guidelines and you will automatically have proper portion control.

tion containers to store left overs. That way you won’t be tempted to eat more than you need when pulling a bowl out of the refrigerator.

making Dunkin Donuts or the local bakery a regular visit. Take notice, those bagels and muffins are supersized.

Nowadays, one bagel is equivalent to three bread servings. Eat half of it or better yet share your bagel with a co-worker.

Same with the muffin and that way you will have extra money to buy your co-worker a coffee, too.

Ask for less cheese, ask for vegetable toppings instead of the sausage and meats and only have one piece instead of the whole pie. It’s enough to satisfy your craving for this fun food.

These are great snack foods and good fats, but remember they still have calories and can

Page 8 and about 10 days later Hamilton showed up at Serenity House wanting to talk to someone about his H.O.P.E. groups.

“I said ‘Where have you been all my life?’ He said ‘Waiting.’ And so, that’s how it happened. It is my passion to do these groups and to help people. I’ve seen the miracles of HOPE helping people find themselves under all those layers of conditioning and fear. It’s open to anyone.”

Holder guides two groups — both free-flowing in that they talk about anything and everything. She’s careful, though, to keep the focus on attitudinal healing.

“Attitudinal healing is basically changing the way you think. By changing the way you think, you can change your entire life,” she noted. “It is healing. I have lupus, and I am a recovering alcoholic and drug addict. My parents died in a car accident, so I’ve suffered severe grief in my life. You can’t change the past, but you can change the way you look at it and you can change what you do with it. You don’t have to let it define you.”

No one knows the difference a H.O.P.E. group can make in someone’s life better than Hamilton. He’s helped guide more than 5,000 meetings —at one time, he was doing eight a week. He’s written three books: “SoulCircling: The Journey to the Who,” “The H.O.P.E. Story” with Joyce Murphy, R.N., and “The H.O.P.E. Manual.” He wants to continue guiding groups and to train others to guide their own H.O.P.E. groups. Holder can also train anyone who’s interested.

“What I have learned over the last 47 years is to be shared unconditionally with anybody who can use it for the benefit of themselves or another human being,” Hamilton stressed. “So get in touch with me.”

• First Congregational

Church, Haskell House, 17 E Main St, South

Paris, Mondays 4 to 6 p.m.; contact Ken Hamilton 207- 890-3673. • Maine Medical Center,

Dana Health Education

Center, 22 Bramhall

St., Room 1, Portland,

Wednesdays, 5 to 7 p.m.; contact Liz Holder 727420-2964. • Portland Recovery

Community Center, 468

Forest Ave., Portland,

Thursdays, 5:30 to 7:30 p.m.; contact Liz Holder 727-420-2964.

For many years, Diane Atwood was the health reporter on WCSH6. Now she is a blogger and podcaster at Catching Health with Diane Atwood, dianeatwood.com.

add up quickly if not controlled. A serving of peanut butter is the size of a golf ball which is approximately 2 tablespoons, 190 calories and 16 gms of fat. That’s a lot of fat so don’t take a tablespoon and eat out of the peanut butter jar. Likewise with nuts, portion out 20 nuts in a baggy and take that to work or store in your car.

Don’t keep the whole canister with you to eat mindlessly and challenge your portion control. Portion control is all about awareness of the amount of food you are eating. Be mindful and aware in the month of March and hopefully you will develop some lifelong healthy habits and gain friends with sharing a plate along the way.

Jodi Cornelio is CEO of Turner Publishing, as well as a certified trainer and nutritionist.

OTB - (207)725-8801

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