portion control Archives

Body Beautiful – Weight Control & Exercise

With summer upon us, there’s new incentive to reach that ideal body weight and get fit. Anyone can achieve their body beautiful with weight control and exercise. Does it take work? Absolutely! Is it worth it? That’s up to you. I’ve posted a number of articles to help you achieve your goals, but instead of searching to find your answer, this post provides the links with a brief description for your convenience. Then, we’ll take it to the next level… Remember, always speak to your physician before making any changes to your health care regimen.

START OVER/TAKE CHARGE: ENERGY BALANCE & WEIGHT CONTROL

weight control, energy balance, take charge, motivation, exercise, portion control, maintenance — 5 lb Human Fat Model

Provides an overview of energy balance and how it relates to weight control.
Tip #1 – Write it down.
Tip #2 – Use an app.

ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!

energy balance, take charge, motivation, portion control, maintenance — On the Road to Healthy Living

Learn how to set your goals and create a realistic plan.
Tip #3 – Find an accountability partner.
Tip #4 – Cut out distractions.

THE KEY TO SUCCESSFUL WEIGHT CONTROL

Fish, healthy, — Trout the Healthy Way
The Key to Successful Weight Loss

The key is in portion control. Learn the difference between a portion and a serving size.

Tip #5 – Add water.
Tip #6 – Fill with fiber.

LEAN BELLIES AND BODY TYPE

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance — Body Type: Apple or Pear

Although we’re each born with a certain body type, excess fat around the middle is dangerous.

Tip #7 – Chew longer with smaller bites.
Tip #8 – Consume protein.

LOW CALORIE ALTERNATIVES COUNT

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives — Supermarket – Low Calorie Alternatives

Replace high calorie foods with low calorie alternatives. Check out the recommendations.

Tip #9 – Think smaller.
Tip #10 – Eat protein after exercising.

EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!

Exercise is critical to your health. Take a step in the right direction — the benefits of walking.

MOTIVATED? TIPS FOR CALORIE CONTROL!

When you’re ready to take the weight off and keep it off, you are motivated. Check out the tips for success in the following areas:

Plan
Activities
Eating Behavior
Parties & Holidays
Your Reward
How to Monitor Yourself
Shopping

YOUR HEALTH – A FEW SIMPLE MOVES

Meet Physical Therapist, Diane Foley, and learn a few simple moves to decrease some of the health risks associated with sitting. In this article, Diane provides a stretch for the first of five common muscle groups affected by sitting — the neck.

SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING

Chest Stretch, Pectoral Stretch, Stretches — Diane Foley, Physical Therapist
Pectoral Stretch

This article is the second in the series with Diane and focuses on the next muscle group — the chest (pectoral) muscles.

LOWER BACK — STRETCHES TO MAKE A DIFFERENCE

side stretch, lower back muscles — Side Stretch for the Lower Back

The title says it all.

STRETCHES TO ALLEVIATE STIFF TIGHT HIPS

Stretch, hip flexor, hip muscle — Hip Flexor Stretch

Sitting causes the front of the hips to stiffen and tighten. Stretching these front hip muscles (hip flexors) is important. Diane shows you how.

HAMSTRINGS AND CALVES — STRETCHES

stretches, stretches for the back of the legs, calf stretch lunge — Stretches for the Back of the Legs — Calf Stretch Lunge

Hamstrings and calves are the last muscle group in this series affected by prolonged sitting. Take short breaks throughout the day to stretch and make a difference in your life.

With the review complete, we are ready to take it to the next level. Follow me in this next series as I personally bump it up a notch with Diane and her exercise partner Karen. Although Karen and I share the same first name, she is way ahead of me on the fitness scale.

Are you ready? What’s your incentive?

The Key to Successful Weight Loss

With at least 68.5% of Americans overweight, it’s no wonder that the weight loss industry is in the billions of dollars with more diets available than you can count.

Weight Loss - Big Business — Weight Loss – Big Business

You’ve worked all day, you are exhausted and have a family to feed. In a culture of 2 income families, it’s not uncommon to grab a quick bite from a fast food restaurant. Fast food tends to be very high in calories, but you think, I’m only getting one portion for myself and one portion for each of my family members. Surely, that’s okay. This article will take a look at one of the key strategies for successful weight loss and the ability to meet your weight management goals — portion control.

Portion vs. Serving Size

Jerusalem Shuk - Break — Jerusalem Shuk – Break

The terms “serving size” and “portion” are common terms we are all familiar with. But, is there a difference? What you eat is a portion. What you should eat is a serving size. The vast majority of adult Americans consume up to one third more food than they should eat. Understanding and effectively measuring serving size is part of the solution to the portion problem.

Portion Control: Can you guess the right portion?

Let’s take a fun quiz (cover the answers below before you begin).

Portions - Baseball, Hockey Puck, Light Bulb — Portions – Baseball, Hockey Puck, Light Bulb

1. Your bagel, hamburger bun, and cooked brown rice should be the same portion size. Should each be the size of a baseball, light bulb, or hockey puck?

2. How about corn on the cob? Would you choose a light bulb, computer mouse, or tennis can?
3. Baked potatoes come in all sizes. Which is the right size — light bulb, computer mouse, or tennis ball?

Portions: Tennis Ball, Computer Mouse, Soda Can

4. How can a serving of ground beef be measured? Would you choose a deck of cards, 3/4 the size of a soda can, or base ball?

5. What about popcorn? Would you choose a soda can, tennis canister, or light bulb?

6. Now for your serving of salad greens, cooked vegetables or fruit. Would you choose a deck of cards, hockey puck or baseball?

7. I confess to loving cheese. What is the serving size? Choose either a CD, 3 stacked dice, or 5 stacked dice?

8. Peanut butter is a favorite of many. Would you select a deck of cards, 3 stacked dice or a golf ball for a serving?

Portions: Deck of Cards, Golf Ball, Small Post-It Notes

9. What would we do without butter or spread? Would you choose 1 dice, 1 poker chip, or a golf ball for a serving?

10. Now about that treat. How large should our brownie be? Would you choose a golf ball, small post-it notes, or a deck of cards?

Answers: (1) hockey puck (2) light bulb (3) computer mouse (4) deck of cards (5) tennis canister (6) baseball (7) 3 stacked dice (8) golf ball (9) poker chip (10) small post-it notes

TIP #5: ADD WATER. Your stomach is like a balloon. Fill it with anything — burgers, apples, rice and you’ll eventually feel full. A smarter way to fill your belly without stuffing it with calories is to take sips of water between bites of food. This will increase the bulk in your stomach, blowing up the balloon, and help you feel full more quickly without a calorie glut.

TIP #6: FILL WITH FIBER. Fiber passes through your body undigested, slowing the absorption of nutrients and making you feel fuller longer, according to a 2008 review study by University of Minnesota researchers. Try adding high-fiber foods like whole wheat pasta, raspberries, beans, and peas to your meals.

How did you do on your quiz? Rather than carrying a bag containing light bulbs, tennis canisters, a computer mouse, dice, post-it notes, a deck of cards, tennis and base balls, what would remind you of the proper portion size?

Share this:

Portion vs. Serving Size

Portion Control: Can you guess the right portion?

Share this: