10 Tips for Portion Control

 

From EverydayHealth.com;

1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:

  • ½ cup is the size of an ice cream scoop
  • 1 cup is the size of a tennis ball
  • 1 ounce of cheese is the size of a domino

3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”

July 14, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Weight Loss Tips. 1 comment.

6 Fat Blasters

I did some of these in my bootcamps.  If you’ve read, the bootcamps helped me gain muscle and shed some inches, not to mention spend some fun time with girl friends.  Click here for pics of the moves and instructions.

July 14, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. Leave a comment.

Huge, Anyone?

Is anyone watching Huge? I am going to give it a go.

July 7, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Uncategorized. 1 comment.

Running To Lose Weight

“For me running has always been the easy way if I wanted to lose five pounds in a couple of weeks. Running has been the only thing and the quickest thing that works for me. So, I really started running when I came to LA, that would have been back in 1996 when I started with Access—and I was having to stand next to all these Hollywood celebrities. And then I was running consistently.

I’ve been running five days a week now straight for about 3 months and I’ve already lost 12 pounds. That was nice. I do it now five days a week, probably 45 minutes per run. It’s tough to try to fit it all in. But it makes you feel so much better and I enjoy it.”

July 7, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Celebrity, Diet, Exercise, Weight Loss Tips. Leave a comment.

Ab Lounger (Ab Lounge)

From EverydayHealth.com:

Q: I am wondering if using an Ab Lounger will provide a good exercise on the days that I am not riding a bike or walking to lose extra weight?

A:  The Ab Lounger — a piece of exercise equipment regularly advertised on television — uses resistance training to create a “fancy” sit-up that helps to tighten and tone abdominal muscles. It is not going to burn a significant amount of calories, however, and thus does not significantly contribute to weight loss.The Ab Lounger is NOT a substitute for bike riding, walking, or other aerobic activities that burn calories effectively. To lose weight — and more importantly, keep it off — you need to exercise at a moderate intensity for about 200 to 300 minutes per week. Walking and bike riding are two great examples of moderately-intense exercises.

 

July 6, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. 3 comments.

Deli Chicken/Wedges/Veg Dinner Has More Calories Than Big Mac Meal!

“With 905 calories, 46 grams of fat and 2,498 mg of sodium, the quarter-chicken dinner has more calories, about the same amount of fat and twice the sodium as a Big Mac and medium order of fries.”

This is surprising!  This was one of my stand-by meals.  Go to Sobey’s and pick up something at the deli.  Now it’s shown that the chicken white meat meal with a side of veggies and wedges has more calories and salt than McDonalds!  Crazy.   Guess we really need to switch to salads.  Check out the article here.

To save your meal, do the following:

  • Remove the skin to help reduce the fat
  • Pass on the potato wedges, which are indeed cooked like French fries to cut more fat.
  • Skip the stir-fried vegetables, likely awash in oil, to make the fat and calorie count even better
  • The best option is to pair the quarter (and now skinless) chicken with a fresh green salad and a whole wheat roll.

July 2, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Fast Food, Recipes, Weight Loss Tips. 1 comment.

Sugar Can Increase Blood Pressure

Sodium isn’t the only bad guy on the block! Read the article here.

July 1, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Interesting Articles, Weight Loss Tips. 1 comment.

US Too Fat and Too Much Salt

Canada should limit salt in processed food, but US food is far worse than Canadian fast food/processed food.  Just ask any Canadian upon returning from the US – takes a while for your digestive system to return to normal!

Both articles from CNN.com.

U.S. limits urged for salt in processed food

Ex-military leaders: Young adults ‘too fat to fight

April 20, 2010. Tags: , , , , . Diet, Fast Food, Interesting Articles. Leave a comment.

Avoid a Cold: Eat, Sleep and Exercise

EverydayHealth.com says paired with washing your hands frequently, eating well, sleeping enough and exercising can prevent colds.  Eating, sleeping and exercising boosts your immune system.  Whole foods and vitamins (if your diet is lacking) can help you make it through this winter without the sniffles.  Check out the article here.

On the note of colds, here’s a good question:

Q: Should you work out when you have a cold? Anything special to keep in mind?

 A: The rule of thumb for exercising while sick is called the above/below-the-neck rule. If your symptoms appear above the neck (runny nose, sneezing, sore throat), then yes, you can continue with a low-intensity workout. Studies have shown that exercising at a moderate-intensity level does not intensify cold symptoms or compromise the immune system. Avoid high-intensity exercise, such as heavy weight lifting and high-intensity aerobic training, which has been shown to have a negative impact on the immune system during a cold or any respiratory infection.If your symptoms are below the neck (diarrhea, intense coughing, vomiting, fever), then the American College of Sports Medicine and the Centers for Disease Control and Prevention suggest you let your illness run its course before resuming physical activity

November 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise. 1 comment.

Fast Food and Depression

I know that I get depressed when I eat fast food for the reason that I just broke my diet and ate about a day’s worth of calories in one gorging. 

But scientists’ say that fast food and depression are linked.  People who ate fast food were more likely to develop depression, and people who ate whole foods (ex. Eat Clean Diet) had lower odds of developing depression.

Check out the study here.  Just another reason to not use fast food as my treat….now I just need someone to tell me no!

November 18, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Fast Food, Interesting Articles, Weight Loss Tips. Leave a comment.

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