Category: Eating Healthy

How To Keep Portion Sizes Under Control

Family enjoying meal at home

Did you know that the average restaurant meal is now four times larger than a meal in the 1950’s? It’s no wonder that the average adult is 26 pounds heavier than sixty years ago.

One of the most important secrets behind weight loss and/or management is keeping your portion sizes under control. When you cut back on larger than needed portion sizes and take a balanced approach to healthy eating, you will see your weight drop.

Unlike restrictive diets which can lead to binging or not eating enough, portion control teaches you how to eat the foods you like in moderation.

You may be asking how to control portion sizes without scales and various other measuring tools, or what to do when you eat out. Great questions!

Here’s five simple tips for portion control:

1) Read the fine print.  The labels will tell you how many calories, but make sure you read how many servings are in that bag of chips, energy drink, soda, box of crackers, etc. Most snack size bags are actually two servings — not one!

2) Are your plates super sized? Over the years it’s become fashionable to have large plates. Don’t worry, I’m not going to tell you to get new dishes.  However, a plate that is smaller will appear fuller and may satisfy you more.

If you feel like you need the extra visual help, you can purchase plates that have the portion sizes built into them. Everything from plastic to china. Another way I combat the empty looking plate is to use bowls. They appear fuller and I am able to scoop out the proper portion sizes with a ladle.

3) Develop a simple visual system. Not all plates are created equal so it’s helpful to know what a proper serving is. Here are some visual cues/examples to help you with portion size:

  • Vegetables or fruit: about the size of your fist.  Note:  When eating raw or steamed vegetables, feel free to eat as much as you want.  You really cannot overdo it when it comes to vegetables.
  • Carbohydrates like pasta, rice, and starchy vegetables: A single serving is 1/2 cup or the size of a cupcake wrapper.
  • Meat, fish, or poultry: the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips: about the size of a cupped handful.
  • Apple: the size of a baseball.
  • Potato: the size of a computer mouse.
  • Bagel: the size of a hockey puck.
  • Pancakes: the size of a compact disc.
  • Cheese: the size of a pair of dice or the size of your whole thumb (from the tip to the base).
  • A tablespoon of food such as peanut butter, salad dressing, hummus: The size of your whole thumb.

4) It’s okay to go back for seconds!  Try serving from the kitchen counter to avoid reaching mindlessly for a second helping. If after 20 minutes you are still hungry, then go back and load up on veggies or a 1/4 to 1/2 second serving.  Your body needs to be fed properly to keep your metabolism running at full speed.  So aim for leaving the table feeling satisfied without feeling over stuffed.

Eating out? No problem. Ask your server about the portion sizes. Start with one or two dishes and then decide if you are still hungry. The kitchen will still be there!

5) You do not have to finish everything on your plate! Many of us were raised not to waste. This was a really important thing to teach us as children, and I am grateful for that upbringing. Unfortunately, this has been linked to overeating in adults.

I give you full permission to leave food on your plate. You will not be sent to your room! That may sound silly. However, so much of our childhood training affects the way we look at food. If you are like me and really dislike wasting food, then simply place whatever is left in a small container. You can have it as a snack or combine it with your lunch.

So there you go! These strategies can be implemented right away to help you with weight loss and/or management. Portion control is one of the best ways to begin cutting back on unnecessary calories without depriving yourself.

Have questions or tricks to share? I’d love to hear from you below!

Blessings to you and yours!
Jennifer

Gluten Free Doesn’t Have To Mean Grain Free

iStock_000017196382Small - Gluten-Free Grains - Jennifer Ledford

 

Over the years gluten has made its way into the nutritional spotlight.  Gluten is a substance found in cereal grains, especially wheat, that is responsible for the elastic texture of dough. It is a mixture of two proteins, and  it causes serious life threatening illness in people with celiac disease.

To date, approximately 1.5% of the country has been diagnosed with celiac disease and about 1% more are diagnosed with non-celiac gluten sensitivity.  Anyone that has been diagnosed with the actual disease should avoid gluten at all times.  For people that have gluten sensitivity issues, a gluten free diet can be beneficial.

So what do you do if you find out you, a family member, a friend, or even the random dinner guest needs to eat gluten free?  Does that mean bread and cookies are off the table?  Fortunately, that’s not the case.  There are many grains you can prepare and/or serve that are free of gluten and because there is such a great variety, most people won’t even notice the absence of wheat.

Here is a list of grains that do not contain gluten.  Just make sure to read the labels and confirm they are not processed with other gluten-containing grains.

Amaranth

Arrowroot

Buckwheat

Corn and cornmeal

Flax

Gluten-free flours (rice, potato, bean, almond, corn)

Hominy (corn)

Millet

Quinoa

Rice

Sorghum

Soy (I do not recommend eating soy.  I’m only listing it because it qualifies as gluten free and can work in a pinch.)

Tapioca

Teff

The list below contains gluten and should be avoided:

Barley

Rye

Triticale

Wheat

Durum flour

Farina

Graham flour

Kamut

Semolina

Spelt

There are many other foods that contain gluten and there are more gluten free options as well.

For a more complete list and an easy to read article on a gluten free diet, here’s a link to the Mayo Clinic’s website.  This is one of the best I’ve read so far.  You may want to print out multiple copies for easy reference.

If you’ve been diagnosed with celiacs disease or gluten sensitivity, I highly recommend that you print out a list (or save it on your smart phone) of the foods that contain gluten and the foods that are gluten free.  This helps my clients while shopping or eating out until they eventually memorize the list.

Have a tip or a gluten free recipe you’d like to share?

Please leave a comment below.  I love to hear from you!

Jennifer Ledford

 

Twelve Ways To Use Coconut Oil

Coconut with oil, milk and palm leaves isolated on white.

 

Coconut oil is becoming more popular  these days as people look for ways to incorporate healthy fats into their diet.  From a personal trainer’s perspective, I am really happy to see this renewed enthusiasm for healthy fats because your body needs fat for fuel.  You also need fat to lose and/or maintain your weight.  Without enough fat in your diet, your body will begin to store fat rather than burn it.

Coconut oil is pressed from the fruit of the coconut palm tree and it’s believed to promote good health, improve the taste of food, and help keep your skin looking younger!

You can find coconut oil in most local markets and there are different types to choose from.  If you like the coconut flavor you will want to choose Organic Extra Virgin (unrefined) coconut oils.  However, unrefined can burn more quickly so cook it at medium to low temperatures.

If you aren’t crazy about the coconut taste, try Organic refined coconut oil.  This is a great way to reap the benefits of the oil without the taste.  And if you are cooking at high heats, the refined oil has a higher burn rate.

Here are twelve ways you can start using coconut oil right away:

1)  Replace butter with coconut oil in baked goods, over popcorn, or hot cereals.

2)  Try a tablespoon on a piece of sprouted toast in the morning.

3)  Melt it over french toast, pancakes, or poached eggs.

4)  Add a tablespoon to smoothies.

5)  Use it in place of canola or peanut oil in stir fry and curries.

6)  Mash potatoes with it.

7)  Toss potatoes and/or vegetables with coconut oil and spices before roasting.

8)  Stir a dollop into soups and stews.

9)  Pan-fry fish with it.

10) Use as an alternative oil when scrambling or frying eggs.

11) Rub it on meats prior to roasting.

12) Give coconut oil to your pooch at feeding time.  Dogs like coconut oil too!  Just make sure to check with your veterinarian for proper dosages.

In the beginning, I suggest you start with small amounts daily (no more than a tablespoon).  Otherwise, your digestive system may work a bit faster than you would like it to.  I don’t want you to have to stay close to a bathroom all day.

And remember, coconut oil is one of many healthy fats available to you.  There is no such thing as one “halo” food that will cure everything that ails people.  The right amount of coconut oil combined with other healthy fats throughout your day is a well-balanced approach.  Have fun experimenting and if you’d like to share a tip on how you use coconut oil please comment below.

Enjoy!

Jennifer Ledford