Make that a Large? No Thanks! Tips on Portion Control

Portion control.  It is one of the most important things about a diet and yet, we tend to ignore it.  Portions have increased by 2 to 5 times since the 1970s (Kadey, 2012).  No wonder America is gaining so much weight – we are taking in about 32% more calories daily.

Have you ever noticed how stuffed you feel after eating out?  Or the amount of food that was left on your plate even though you had the guilty feeling of wasting it?  It is difficult to control your portions when restaurants are giving us gigantic platefuls of food and when the dinner plates we buy are the size of wagon wheels. 

We super size everything because we want to get the most out of our hard-earned money.  That is a logical and responsible way of thinking - until you realize that it comes at the higher price of poor health and disease.  Those extra calories and the poor food quality available to us are all contributing to the obesity epidemic and the increase in diseases like Type II Diabetes, hypertension, and heart disease.

One way to start eating better is to focus on portion control. Cutting down on the amount of food consumed is an immediate action one can take.  But how?  Here are some tips on getting those food portions down to healthy sizes.

Go Red – One study showed that people who ate on red colored plates ate less (Kadey, 2012).  This could possibly be contributed to the color’s meanings of stopping and present danger.  So maybe try eating your meals on a red plate!

Take it Down – Try eating your proteins and carbs on a salad plate and your salad on your dinner plate.  Smaller plate = smaller portions.  You don’t feel as bad after eating all of the food on your plate because you haven’t wasted any AND you haven’t engorged yourself!

Take it to Go – When you go to a restaurant, ask for a to-go box as soon as you get your food.  Place half of your meal in the to-go container and take it home with you!  This is a great way to save money AND cut down on your portions.

Read Labels – Turn that package of cereal over and read the serving size.  The food industry’s thoughts on what a serving is and what your thoughts on what a serving is are most likely two different things!  Serving sizes tend to be smaller than expected so when you eat an entire bowl of those frosted and sugary flakes, you are most likely eating over the “recommended” serving size.

Be a Kid – Order from the kid’s menu.  These kid-size portions are smaller and are closer to an actual correct sized portion.  Added bonus: you might get a toy with it!

Fiber Starters – Appetizers that are fiber-rich reduce hunger and help you cut your food intake. Try having a salad with olive oil and balsamic vinegar or an apple before meals.

Focus – Pay attention to what you are eating and not on the television or the computer screen. In a study done in 2011, people who were distracted while eating at almost double the calories than those who were not distracted.  Sit down at the dinner table and focus on what you are eating. 

Savor the Flavor – Related to focusing on your food, try to enjoy and savor what you are eating.  Take your time and really taste your food and the flavors that are in your food.  You can even make it a game!  When you are eating at a restaurant, try to see if you can guess what is in the food.  When you cook something that has multiple ingredients, make it a game the whole family can play and you are the score keeper!

Snack Time – Glucose levels dropping in the blood stream can cause hunger pains to escalate.  Keep those glucose levels at an optimal level by having healthy snacks between meals.  Make sure that those snacks have a good amount of protein to help keep you satisfied until meal time.  Some suggested snacks include nut butter on apple slices, all natural cheese stick, or 25 almonds.

 

References

Kadey, M. (2012). Portion distortion. IDEA Food and Nutrition Tips, 1(7).

Slow Cooker Greek Chicken from Chef in Training

Let me be honest with you.  I hate to cook.  It is true.  I do, however, enjoy eating!  So things that make it easy for me to cook a healthy meal and not dread the "art" of cooking will be utilized frequently.  Enter my slow cooker!

Slow cooker meals are so easy - most of the time - and they make my life so much better.  If I can just throw some food in a slow cooker in the morning, turn it on, forget about, then come dinner time, it is ready...well, let's just say I would marry the thing if I could!

So, as I am on Pinterest, doing my late night pinning, I come across this amazing recipe for Slow Cooker Greek Chicken by Chef in Training.  I could not wait to make this recipe!  It has very few ingredients and it is a SLOW COOKER recipe AND a GREEK recipe! All of my favorite things all wrapped up into one pretty little Pinterest package.

After making it, I must say, it did not disappoint!  It is very tasty and was super tender.  I did change a couple of things just because of what I had on hand.  I used Greek seasoning that I had on hand...not the Pampered Chef Greek rub that she mentions on her recipe.  I also used chicken broth because I don't have chicken bullion cubes.  I served it with a salad with homemade Greek dressing and it was perfect!

I made a couple of extra pieces of the chicken so that I could cut it up and add it to salads throughout the week.  It stayed just as tasty the entire week.  This is a great recipe and I hope you all enjoy it like my family and I did! Click on this link for the Slow Cooker Greek Chicken recipe by Chef in Training!

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Beautiful Belly Sleep

Sleep.  Beautiful, nourishing, elusive sleep.  I am a big fan of sleep.  Most people are. Unfortunately, most people don't get near the amount of sleep they need in order to live a healthy life without repercussions. 

Sleep is highly related to many disorders and disease processes, not the least of them is weight gain.  This has much to do with hormones and how the body reacts to the lack of sleep.  A study performed in 2012 showed that lack of sleep causes fat cells to become insulin resistant [1].  Insulin resistance is a major factor in the acquisition of belly fat - you know, the fat that is so hard to get rid of and that is covering the amazing six pack abs you have underneath. 

Sleep and stress have an effect on the hormone cortisol as well.  While cortisol can help fat cells to release stored fat, if cortisol is present in a high amount for too long, it has an opposite effect on fat cells.  This is why people who have high levels of stress and who do not get enough sleep have a tendency to hold on to belly fat.

 Now for the fix.  Fad diets will only help a little bit.  Many diets consist of a calorie deficit, but losing belly fat requires this PLUS getting your hormones under control.  Since insulin is produced based on the amount of sugars are in the body, a lower carbohydrate diet is a key in balancing this hormone.  Do not go to an extreme though and cut out carbs completely.  Low blood sugars stress the body which releases more cortisol [2], and your body needs the energy that good carbs provide.  Try a more protein and vegetable rich diet with some healthy carbs, but keep them to a minimum.  Also, get enough sleep.  Seven hours is the bare minimum number of hours most people need but most people could benefit from having a good 9 hours of sleep.  This will help reduce stress as well.

If you have stubborn belly fat and you are killing your workouts, just remember that hormones are going to play a huge role in losing or keeping the belly fat.  Get enough sleep, meditate and relax, and try to have fewer carbohydrates in your diet.  Do not go completely carb-free or else you will be working against yourself.  Make sure you have a good amount of energy without the overload of carbohydrates and hopefully you will start seeing the belly fat start to disappear.

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References

[1] Josiane L. Broussard, PhD; David A. Ehrmann, MD; Eve Van Cauter, PhD; Esra Tasali, MD; and Matthew J. Brady, PhD. (2012). "Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction: A Randomized, Crossover Study". Ann Intern Med. 2012;157(8):549-557. doi:10.7326/0003-4819-157-8-201210160-00005

[2] Jade Teta, ND. (2014). "How to Help Clients Beat Belly Fat".  IDEA Fitness Journal. http://www.ideafit.com/fitness-library/how-to-help-clients-beat-belly-fat

Beautiful Belly Sleep

Starting a Business is HARD!

I suppose it's a good thing that I do NOT give up easily.  I don't know how many times I have felt like throwing this computer across the room in the last three days.  Starting a business is HARD, ya'll!

All I want to do is help people get healthier.  I want to do it in a way that is convenient and cost-effective for them.  I want to do it in a way that does not leave me drained and unable to be a mom and wife.  Maybe this will happen once I actually launch the business. 

Today was filled with legal research.  There are so many forms that have to be filled out and filed just to open a business to run from your house.  I was so confused by the amount of information that I started seeking out ways to learn what is needed.  That only made things worse. 

I'm a natural learner.  I love to learn.  In fact, I have always said that if I could make a career out of going to school, I would!  So guess what I am doing to help me wade through the boggy mess of starting a business?  Yep, I'm taking a class!  The course description stated that it covered filing forms, licenses, and permits, so I better come out of that class knowing what I need to do. 

I'm also a pretty...frugal...lady.  If I can do something myself, I'm not going to pay someone to do it for me.  If I can file the necessary paperwork by myself, by George, that's exactly what I am going to do.  That is why I need to learn how to do it!  It's more cost-effective to take the class and do it for myself than to hire a lawyer to do the work for me.  Plus, I learn more out of the experience!  Like I said, a natural learner!

It's time for me to hit the sack.  Tomorrow is a new day, filled with the possibility of learning something new.  Let's hope I do!  Nighty night, ya'll!

~Juliann