Portions are important when it comes to matters of health and weight management. But it's hard to control our portions when measuring cups, spoons, and scales aren't readily available. Since guesswork can sometimes be dangerous, we need some sort of guide when estimating our serving sizes.

Try this on for size -- Well & Fit magazine, published by the Publix grocery chain, offers these tips for estimating serving sizes at a glance.

1 cup = a small fist
1 ounce of cheese = an index finger
1/2 cup of rice or oatmeal = a light bulb
3-ounce serving of fish or meat = a deck of cards
1 serving of fruit = a tennis ball

OK, now I've got a few visuals. How about you?

Source

Blood pressure is usually monitored by a physician or even at home with a BP cuff, but one thing many of us have probably not done is to measure our blood pressure while asleep. What can that tell us?

According to a new report published in the medical journal The Lancet, nighttime blood pressure measurements are a better indicator of health risk than those readings taken when we are awake and alert.

In effect, the report stated that the best way to measure health risk as it pertains to BP levels is to take measurements during an entire 24-hour period. Over 7,500 participants on three continents were studied for this report, for an average time span of nearly 10 years.

Source

Are you having trouble sticking to your goal? You're not alone, and although there are many possible reasons why consider if it's because the goal you're trying to stick to is unrealistic or unclear in some way. Often people set their goals too low (motivation is an issue), too high (risking disappointment), or they aren't specific enough with how they're going to measure it. But understanding different fitness benchmarks, and using them to focus and measure your goals, can fix all that and give you both clear direction and clear ways to mark your progress. It's hard to know where you're going if you don't know where you're starting from!

Use these benchmarks to set you're starting point, and your finish line:

• Heart Rate A great way to measure your physical fitness level and cardiovascular health is to keep track of your heart rate -- hence all the heart rate monitors on the market these days. You want to aim to be at around 50% of your maximum heart rate (220 minus your age) when you're first getting started, and work your way up to 75% as your fitness level increases.
  

Source