I'm back with perspectives

Ok...so I've been out of the loop for a bit.  Things have been busy, and the time presented itself for me to do a self-assessment.  Assessments are crucial to do on a regular basis.  This time I had realized I hadn't done one in so long that I seemed to have lost myself.  Taking some time to re-prioritize my life, to think about what I don't want to be a part of my life...what no longer servers me and to kiss it goodbye!  The time is upon us...the new year...think about what no longer serves you and get rid of it!  Think of your world as two spheres.  One that is your immediate sphere, you can decide what happens here and the other the sphere around you.  The world, your environment, other people etc.  You cannot change them.  Now is the time to look inward, to meditate and marinate on the things that you want, that you can control.  This peace and self-love that you find inside yourself will reflect into the outer sphere and before you know it...people will have to give in.  The light that you find inside yourself through healthy food, movement (exercise, but I am going to call it movement from now on...sounds less daunting :)), and self-reflection will begin to recreate the concept of "you".  Join me this year as I spend every ounce of life I have dedicating myself to truly living a holistically healthy life!  Recipes to follow, and exercise ideas.

Live well!

Power Punch Breakfast

Power breakfast MUST TRY!

handful of almonds
handful of walnuts
2 small oranges
1 banana
handful of cherries ( I used frozen)
dash of flax meal
dash of chia seeds
dash of vanilla
ice cubes
squeeze of agave
handful of coconut flakes
little water

Blend well...eat with a piece of toast...and you have a quick nutritious breakfast or snack

Makes 2 glasses...

I'm back...

OK...so I have let life run away with me...I should be writing a paper right now lol...but I am trying this cleanse with the fabulous Rainbeau Mars (raibeaumars.com) and it has me thinking about a lot of things.  Since I have adopted this veggie based diet my skin as transformed as well as feeling less bloated, less water retention and my nails grow like crazy!  I'm know there is much much more ... so I'll keep up with it.

Whatever your trying remember it doesn't have to be an all or nothing thing, try a little bit each day and eventually it will become your habit.  Take time to be introspective.  Look inside yourself, your heart, your soul and begin to let your energy flow.  We must constantly strive for balance.  Carve out each day.  You can accomplish many things which thought you never could.  Think about what you really want!

I'll be back soon hopefully... :)  I have a paper looming... and my newest credential...ISSA Certified Fitness Trainer.

Live well!

Healthy on the inside = Healthy on the outside!

Hi all,

Ok...my internet has been down...tapping into some wifi right now...hopefully my home net will be fixed and I can get back to blogging on a regular basis.

Something I have been thinking about lately is beauty and those sexy bodies that we always want....and we are so obsessed with figuring out the perfect recipe to getting them.

First things first!  One size DOES NOT fit all!  Learn to listen to your body!  Think about the foods that you are putting inside of them...because what you goes in must come out!  And I'm not talking BMs right now...I'm talking about your skin, your waistline, that pesky cellulite on your hips and thighs, and even more importantly the functioning of your respiratory system, cardiovascular system and your immune responses.  Go ahead next time you want that Whopper combo from BK think about all the oils that they have fried it in....would you take the oils and rub them on your face or would you like your thighs to look like that low grade beef patty?  Do you want your heart to stop working or your lung capacity to plummet?  I think not!

Think about food in its natural states...Fruits and veggies are filled with vitamins and minerals, water, fiber and so much more!  If we start to focus on the quality of things that we put into our body and what they are doing to protect us against illness and premature death the great body will follow!  I promise!  Also remember though that we all can't be like Twiggy...learn to bask in the strengths of your body!  If your built a little thicker think about all the stressful things your body can do...like run marathons, triathlons, walk for miles and miles, lift heavy things, do insane amounts of push-ups etc...I'd rather have that body than a tiny no-muscle, no shape, sick all the time cover girl!  Embrace what you have and next time you start to put something in your mouth think about what it's doing to your insides!

I'll be back as soon as I can!

Stay healthy!

I challenge all of you to try to eat 5 fruits and veggies a day!  I'd stick with more veggies than fruits...think color and freshness...experiment...and use the world wide web...there are some good recipes out there!  You'll also be keeping your whole family healthier...just think about that!

Aches and Pains

In today's society we spend so much time being sedentary that our muscles have begun to grow tighter and tighter leading to a multitude of injuries.  Help combat muscle imbalances and smooth out aches and pains from workouts or simply daily life.

Checkout  Trigger Point Therapy

At this website you will also find exercises to increase core strength.  As you peruse the website...I suggest purchasing the Starter Set (it would be a good gift for athletes in your life...or just everyday people)

Stay Healthy!

Tired of the GYM...Get your workout in on your time...any where!

Don't have time to work out?  Just give me 20 minutes!

So as I am finding each year that my life goes on and things continuously change I find that working out seems to be less and less of a priority...but I try to remind myself that even though my used to be 2 hour marathon workouts aren't realistic or necessary...I still need to get up and move a little each day.

So I've come up with some home equipment that you can purchase at little to no cost (you can get it all at your local Walmart, Target or my fav...Amazon...)

*An exercise mat $10 - $15
*A jump rope $6.99
*Resistance bands...(the ones like your get from the physical therapist or the tubing) $10
*And snag your kids watch...or grab your own Ironman Timex...you can get one for $10 up too hundreds...or save up for a Gymboss (can get at Amazon.com) its an interval timer (my fav...they come in hot pink too!)

So instead of spending that $30 on waste of money fat burner or body wrap...or tanning (which is one of my vices...but so not good for you...I've been tanning bed free for almost 18 months)...buy yourself an at home workout set!  And if you move your workout outside...you get natures truly natural glow :)...Plus all the added benefits of fresh air and movement...increased mood, increase metabolism, peace of mind, stress relief, personal time...you name it!

So here is what I did today...Walked down my street to the local Sportzplatz (German for soccer and tennis club) ... marked off three lines on a straight road, brought my exercise mat, interval timer, and resistance band with me...I set up my little exercise station next to the road where I marked my interval lines...now...back to high school gym class...I ran 6 rounds (I'll post 4 ... you get the idea) of suicides for 90 sec then 10 sec rest and 6 rounds of some kind of exercise (rotating running then exercise and so on and so forth)

Round 1

90 sec suicide
10 sec rest
90 sec standing shoulder press w/ band (put the band underneath your one of your feet and grab one side of the band with each hand making a fist and press toward the sky)  switch feet halfway through
10 sec rest
90 sec suicide
10 sec rest
90 sec walking lunges
10 sec rest
90 sec standing punch (squat slightly band around your back shoulder blade area, band comes around into each of your hand and punch alternating hands)
10 sec rest
90 sec suicide
10 sec rest
90 sec supine bicycle
10 sec rest
90 sec suicide
10 sec rest
90 sec up-down-goes (ask your pee-wee football player ;)) when your up punch
10 sec rest
90 sec front kick stretch arms down in front like your breaking a stick over your leg (alternate legs)
10 sec rest
90 sec mountain climbers

After 90 sec...I did 60 seconds then 30 seconds...during my 30 second intervals instead of running I did jumping jacks....your could do high knees, jump rope...whatever you want...If 90 sec is too much start with 60 sec or 30 sec...make it fit you...

Also check out Kiya Knight Weightless workouts on Youtube or kiyaknight.com and bodyrock.tv!  Also try to dig out those old high school calisthenics...they're a classic!  Alternate resistance days like this with 20 minutes of power walking (must be a good workout...did you checkout the Olympic power walkers...good shape!!!!) or some kind of cardio!  Be creative...I'll be trying to post a variety of such workouts to get your fitness creative juices flowing...also some more of my recent favorite websites...

rainbeaumars.com, and checkout STOTT pilates...Amazon is great for at home workout equipment...but don't discount old-fashioned body weight!

Be healthy :)

P.S.  If you only have 20 mins...just do the 60 sec iteration or just the 90 sec...if you start at 90 sec and move down to 30 sec the workout will be more like 40 min...

Super Awesome Teriyaki (from one of my BFFs)

Next time your at the store grab a bottle of Low Sodium Soy Sauce, some brown sugar (dark), a jar of minced garlic, red pepper flakes, and minced ginger.

1.  Pour entire bottle of Light Soy Sauce into a sauce pan (you can use regular soy but I suggest light because it's better for the heart, too much sodium makes your blood pressure sky rocket and too much water retention NO THANK YOU)

2.  Equal parts of brown sugar to soy sauce (about 1 1/2 cups...you can use white sugar, Splenda, Splenda Mix, various other sugar substitutes etc).  Don't be afraid of brown sugar, I like the dark.  It's in a more natural state than white sugar because it still has the molasses (and you eat so CLEAN the rest of the time that a little sweetness won't hurt), but be mindful depending on what sweetener you use the thickness and taste may vary.

3.  Add red pepper flakes to liking...I like spicy so I add a healthy serving and red pepper flakes are good for revving up your metabolism and helping you burn calories.

4.  Add a jar of garlic and ginger.

5.  Bring the contents to a boil and reduce to a rolling boil while the sauce thickens...a good 15 or 20 minutes is what I usually do.

6.  When reduced to desired thickness poor sauce back into the Soy Sauce bottle let cool and refrigerate, and there you have it...your own fabulous Teriyaki Sauce.

Play with the ingredient amounts...and find your favorite personalized recipe.

Clean meal

Fresh Tuna Patties

So I could eat Asian inspired food everyday!!!!!!!   There is something so clean and light about rice and vegetables...I think they have some secret insight into the fountain of life we should consider ;)

So I forgot to put meat out to defrost before I went to work today...hhhmmmm I thought what could I make in a pinch...my husband starving...we needed something quick!!!

First invest in a rice cooker! It will be one of the best investments you every make.  Second keep rice, tuna and veggies on hand!

1.  Take some yummy jasmine rice or brown rice or whatever kind you like and get the rice cooker fired up.

2.  Next grab two packets of White Albacore (most desirable...but if all you have is Chunk light...that will be fine)

3.  Put a dash of Teriyaki sauce (I use homemade a recipe I got from a super awesome friend), garlic powder, pepper, chopped green onion (I didn't have but I would make it spectacular), sesame seeds or ground peanuts, some ground flax, a dash of corn meal and a beaten egg.

4.  Mix all together form into patties and throw on to a warm skillet...cook until golden brown on each side and minimal liquid is pressed out...

5.  Boil some water and prep your favorite green (I chose broccoli tonight, but green beans, snow peas, zucchini, asparagus, or a combo of all)...lightly steam the veggies

6.  By now the rice should be done and everything is ready to plate....

There you have it a quick clean meal!

Go Veg!!!

So...I've been reading up on some juicing and plant based type nutrition.  Most American's don't eat enough vegetables...(and when you compare genders men eat even less than women).  A study done by the Center for Disease Control found that "in 2005, approximately 32.6% of the U.S. adult population surveyed consumed fruit two or more times per day, and 27.2% ate vegetables three or more times per day" (Fruit, p. 1).  Check out the link below and the percentages are less for men than women.  Fruits and vegetables, especially vegetables contain all the super power nutrients that we need everyday for energy, fighting illness, supporting proper body functions, good skin, good sleep and a plethora of other things.  It's time for all of us to begin to take our health seriously.  America is consumed by the money wasting reactionary medicine.  Prevention is the key for all; government level spending and your own personal wallet.

So here it is...I challenge you to sneak veggies into your daily diet.  I was weary of making a vegetable smoothie that I have been reading about for the past few weeks but this morning I decided to give it a go.  It was fabulous...

A handful of cherries
A handful of red grapes
A handful of Organic spring mix salad
A spoonful of plain Greek yogurt
A handful of frozen berry mix and a splash of water

Try your own concoction...I couldn't even taste the veggies!!!!  Sneak a handful of any kind of leafy greens...see what you come up with...

Also check out Kris Karrs, Crazy Sexy Diet

Fruit and vegetable consumption--United States,.  (2007).  MMWR Weekly.  Center for Disease Control.  56(10);213-217.  http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5610a2.htm

I am Woman...Hear me ROAR!

• Check out this link...gave me that umph I needed in my day :)...
   http://youtu.be/S5pM1fW6hNs
  
  

Something for your after dinner sweet tooth

Grab your ice cube tray or if your really high speed the popsicle makers that you use for the kids...Grab some almond milk next time your at the store and whatever your favorite fruits are....

Take your ice cube tray put slice pieces of your favorite fruit (peaches, berries, melon, whatever) and place them in the trays.  Then poor the almond milk over the top cover with foil and poke a toothpick in each cube, put in the freezer...let freeze and you have a tasty healthy treat!  Like a smoothie pop!!! Delish!

Holistic perspectives...taking it back to nature

Now that I'm back from playing GI Joe...I've been thinking about all the craziness that we American's put into looking good.

I have spent the past 8 years studying exercise, diet, weight loss, and life style.  Forget the stars that you see on the covers of magazines while your checking out at the grocery store second guessing everything your about to buy.  Their life is imaginary...c'mon...Let's get REAL!  Real life for real people!  As I read through diet books, and what are supposedly one-size-fits-all meal plans I am boggled by the continuous mis-information that supposed health experts are selling to you.

Forget the two item meal plans, you can eat more than brown rice and chicken.  I think we need to get back to the basics.  I have been residing in Germany for the greater portion of a year now and my perspective on food is continuously changing.  It is time for us to move back to nature.  The Germans are mostly localvoires (hot new term for eating produce from the farms around you and other products produced in your state or area) and tend to use less preservatives than our American diet.  Perhaps we should adopt the German way.  Strive to eat a diet based on firmly on plant sources and complemented with lean meats and whole grains.  Eat fresh, and aim for little to no preservatives.  Stock your fridge with color and taste, and drink plenty of water!!!!  Combine this lifestyle with one of frequent exercise.  I don't mean you have to spend two hours in the gym each day, but grab your best girlfriend or partner and take a walk around the block or visit your local hiking mountain or beach front.  Use what you have around you...and don't discount good old fashioned calisthenics!

FORGET the SCALE

My theory with weight loss or weight control is FORGET THE SCALE.  I'll write a piece on body types but it's actually true that there are different body types out there especially for women!  So forget your scale...if you must...keep it under the sink and just pull it out once or twice a month.  Other than that simply look at yourself in the mirror.  This may have more of a positive effect as well.  It will allow you to be in tune with your body.  Make notes of what certain types of foods do to your body...if your anything like me...my midsection bloats if I even look at a french fry or other salty carbohydrate packed foods.  It's fine to indulge every now and then.  Some body types are more muscle bound, especially for the active types that lift weights frequently or participate in frequent resistance training.  Other people tend to have larger amounts of fat on their bodies...it may be hard for them to maintain muscle or build it...so a couple pounds of weight gain may be normal when adopting a new fitness routine...BUT as long as your happy with the results in the mirror and to some extent your pant size then mission accomplished.

Live your life by the 80/20 rule.  Diet is 80% of looking good...it matters how you eat MOST of the time.  The other 20% have a little treat.  In my college years I sought counsel from a dietitian and she told me that if I thought I really wanted something to think about it for 20 or 30 minutes and if the desire to consume the particular food was still in my mind by the time the minutes had elapsed then I could indulge.  Don't discount the fact that sometimes our body's crave things for specific needs, but don't let that little closet eater in your brain get the best of you.  It's ok to be a little hungry sometimes...eat to live and don't live to eat.  Make small changes each day...instead of reaching for that Snickers in the vending machine while your on your break, put an apple in your purse...soon you won't be wanting those Snickers anymore.

Also I challenge you to adopt the Euro way of daily life...take a short stroll around the block before and after you eat your meals...try with dinner to start...the small amounts of exercise will increase your metabolism and as you down your meal and those calories will continue to burn!

Recipe

Zucchini Fries

Heat your oven to 400 degrees
Grab a zucchini and cut as many as you'll need, quarter inch thick and a couple inches long slices

In a bowl/ziploc bag:
1 egg white
1 tsp butter substitue (I like the Land of Lakes "Fresh Buttery Taste Spread" it has no cholesterol and 70% less fat...tastes just as good I think)...you could splurge with a teaspoon of real butter you don't eat
it all the time so a little every now and then is fine, make sure to whisk the butter and egg white so they combine

A handful of Italian Bread Crumbs
A handful of ground Flax meal (you can find this in any grocery store)
Grate some cheese any kind you like (Kraft makes fat-free cheddar or I like parmesan)
A little pepper (red pepper flakes if you wanna spice it up :))

Put the liquids, dry mix and zucchini in the bag give it a good shake, then on to the baking sheet and into the oven for about 25 minutes or so.  Make sure half way through you turn the zucchini over...the sides will become golden brown and crunchy

There you have it a good substitute for fries and a perfect side for your summer grills...

Try other veggies: squashes, asparagus, sweet potatoes...

What to put on your plate...Portions, Portions, Portions Part II

Ok....So I'm going to make things simple for you!  One thing for you to know about me is that I have had my ups and downs with weight loss, so TRUST ME I know where your coming from!

Up to this point I have been a swimmer most of my life...pretty much over half of it.  When I swam I was invincible when it came to diet.  I went to swim practice for at least 2 hours five days a week and some times more.  Not to mention later in my swimming career I added weights to my after swimming routine, and cycling and running on the weekends.  So I was a fat-burning machine!  I could down plates and plates of pasta, cookie after cookie and my weight never changed.  I used to put teenage boys to shame...my mother can attest to this.  I needed it, and I was growing.  Then my interest faded in the sport of swimming and I found myself interested in long distance running and cycling.  All I saw when I went to training events and races was that I was "the big girl".  This started my roller coaster of diet and exercise.  I started my Freshman year of college and was scared to death of gaining the dreaded Freshman 15!  So I watched everything I ate...not to mention I hadn't dabbled in the likes of alcohol before (a wastebasket of calories, and not nice to the waistline).  My eating and strict exercise regimen came to a screeching halt when I found out about Mocha's and cocktails, and with cocktails comes all of this not so waist-friendly drunk food (nachos, pizza, pita pit, Taco Bell, pretty much anything fatty and cheesy and carb loaded I could get my hands on).  As the year went on I continued this poor diet, and was still getting regular exercise, but nothing compared to swimming 2 hours a day and weight training (the key here is diet).  Toward the end of my Freshman year, I can remember the day that I got out of the shower and looked at myself in the mirror, and it was like I gained 20 pounds overnight.  I was tipping the scales at about 160 lbs.  I am 5'5" (athletic build), so I'm a little muscle bound and my weight is usually on the heavier side...I had gone from a size 2 to a size 8.

That summer I decided I was going to train for a triathlon.  Long hours on the bike, running and swimming but me right back at my ideal weight (for me...about 135...I go more by how I look in the mirror to myself) by the end of the summer.  Later my Sophmore year I found out that I had a stress fracture in each leg from over training the summer before.  I was devastated, and by doctor's orders was told not to run until they healed...also it was too painful to try to run.  I began to eat myself into oblivion coupled with binge drinking and generally poor diet.  Through that summer and into the beginning of my Junior year I was so disgusted with myself that I marched my overweight behind to the gym and hired myself a personal trainer (mind you I was working on my Health and Exercise Degree but sometimes even the best of us need a swift kick in the behind).  I regained my zest for life, exercise and well-being.  I continued to struggle with my weight until the most recent years.  My weight fluctuated +/- 10lbs frequently.  I dabbled in the bodybuilding and figure, and the strict diets and outrageous workouts left me burnt out, out of balance, and usually overweight.  After college I decided to join the Army and suddenly my weight became part of my job.  I knew I would have to keep it under control.  I tried to make a conscious effort to eat as many veggies as I could each day.  I got some good carbs in the morning with some protein.  Lunch was some more carbs and a protein, and dinner was usually light, protein and some veggies, maybe a bite of carbs.  I kept tweaking this until I am where I am today.  I have successfully controlled my weight within a 2 or 3 pounds for 2 years now.  I had to add too and take away from my diet to find the right concoction for myself.  I cannot stress enough that each person is so different.  I eat as whole food as I can and I get regular exercise.  Nothing crazy, just a 20 or 30 min walk and a quick bodyweight circuit workout (check out BodyRock.tv, or traceyandersonmethod.com, or sadienardini.com).  I eat when I'm hungry and I DON'T when I'm not. BUT AGAIN I say that everyone is so different.  You have to learn to listen to your body, come to know it inside and out.  Sounds funny, because I'm sure your like "Well of course I know my body, its me", but do you really?

So enough about me...let's give you some tools to help you begin finding your equilibrium.

Breakfast:  Good rule of thumb have some good whole grain carbohydrates (breads, grains etc) 1 serving and a little bit of protein (doesn't have to be complete, milk, yogurt, eggs).  So your breakfast will be something like yogurt and granola, milk and raisin bran, a scrambled egg and whole wheat toast, toast with peanut butter...you get the idea, if you need some more ideas leave me a comment or send me an email.

Lunch and Dinner:  Now this is a piece of cake (not really but really ;)).  Grab your plate and look at it like a pie chart.  Half of your plate should be covered in veggies, maybe some fruit.  Take the other half and divide it in half (so quarters).  One of the quarters should be a protein and the other a carbohydrate (potato, whole wheat pasta, rice etc).  If you need meal ideas leave a comment or send me an email.                                             

Snacks:  You can have two...one between breakfast and lunch, and the other between lunch and dinner.  Piece of fruit, rice cakes, veggies and hummus, apple and peanut butter, yogurt, cottage cheese, granola bar, etc.  Again if you need ideas leave a comment...I'll try to start getting some recipes up on the blog.

AND WATER,WATER, WATER!!!!!!   It's really that simple!  Check out choosemyplate.gov for a customized meal plan.   On the main page click on the green tab in the middle that says SuperTracker and other tools.  Then on the left hand side click the link that says Daily Food Plans.  A paragraph will pop up.  In the first sentence click the blue letters that say Daily Food Plans and bingo.  Plug in your information the it asks for and you will have a personalized food plan.  Not to mention...when you have a few minutes look around the site.  They have recipes and lots a good nutrition information.

Keep a journal of what you find and your progress...find YOUR balance!

Exercise options up next!!!

Homework

Hi all,

So homework got the best of me...meal planning as soon as I'm able...in the mean time LIVE WELL.  Think about your journaling ;).

The Most Important Meal of the Day

You always used to here your mother say that breakfast was the most important meal of the day...WELL she was RIGHT.  Breakfast is exactly what it sounds like.  You are breaking the fast that you have been for the past 4-8 hrs.  Skipping breakfast can leave you feeling hungry and tired all day long even if you eat your other remaining meals and snacks.  A good mix of protein, fats, and carbohydrates are essential to institute into your breakfast ritual.  Your brain and body have been starving and they need each of the essential nutrients.  The consequences of skipping breakfast can be slowed brain function, a greater increase of fat stores, your inner "bad-food" cravings can sneak up on you at anytime throughout the day, and your chances of overeating later in the day skyrocket.  These are just some of the consequences of not eating breakfast, the list can potentially continue forever.

So what do you eat?  Something as simple as a piece of wheat toast and some peanut butter, or yogurt and granola, yogurt and a piece of toast, oatmeal with skim milk (add some nuts and dried fruit), a fruit smoothie with fat free yogurt, berries, and a spoonful of flaxseeds and oatmeal, a protein shake (not preferred but good for when your in a rush) and a piece of fruit, a scrambled egg and an English muffin.  The possibilities are endless.

Start your day off right, LIVE WELL.

Ayurveda: What is your body type?

Unconventional medicine has a thing or two right.  Ever notice how your appetite decreases in the summer months, or for me I retain water, or your crave salty food, or sweets?  Does spicy food hurt your insides, or do certain foods make you frequent the restroom?  Everyone has a unique energy running through their body.  Each and every person has different bone structures and body chemistry.  This is especially true for women and even more important as women age.  Understanding your body inside and out will help you combat those things in your everyday life that may put a little cramp in your style.  Learn to use foods and exercise to detox your every day living.  Take this online quiz...What's your Dosha?

http://www.whatsyourdosha.com/

Based on Indian and Eastern type medicine this ancient energy practice will help you understand your body and detox your insides so that your energy can establish a free flow making you a lean mean fighting machine!

Life Style Challenge

Challenge...a challenge that I am also trying out for myself...so let's do this together...Find a way to journal each day, whether it be pen and paper, random sticky notes on your bathroom mirror, notes on your smartphone or tablet...just try to journal.  Note how you feel emotionally, spiritually, and physically.  Do your organs and insides feel clean and balanced, are your retaining water, have you had a head ache for three days...Make note of you relative diet and exercise habits during these days.  Think about the links between your lifestyle choices and how you are feeling, your productivity and your well-being.  Identify habits, good or not so favorable.  What are you going to do to change these or sustain these habits?  See what you discover about yourself...:)

Portions, portions, portions!!!!!!!!

Everyday as we become more progressive technologically as a nation we become more and more sedentary.  We live in the land of opportunity and with opportunity comes abundance.  American's have redefined mass food production and sustainability.  We have managed to find the perfect concoction of preservatives to pump into our foods to make them shelf worthy for weeks, even years.  With our fast paced lives and hundreds of things on our daily to do lists we have become slaves to the food industry.  We have become a glutenous nation.  The amount of food availability and the portion sizes of the food that is available has dramatically increased.  Portion sizes have multiplied immensely.  The average bagel now days is the equivalent of 4 slices of bread!  The average size of a steak sold in your favorite restaurant is 3 times the amount of meat someone should eat in one sitting.  Three times!  So that being said, lets take this time to make a promise to ourselves to get smart about portion size.

Portion Size Basics


I know for many people calorie counting, portion control, and label reading seems like an unnecessary act.  Yes, calorie counting can be quite daunting so lets just keep it simple and talk about portion sizes.  These simple examples of portion sizes that I am giving you will help you understand food quantities and will absolutely help you trim your waistline.  I'll keep it simple and basic.  By remembering these simple portion size references you will be able to make good food choices in the blink of an eye...to heck with all the tedious calorie counting!

So...

Meats/Complete Protein Sources:  A serving of meat (turkey, fish, chicken, beef, pork, shrimp, tofu etc) is about 3-4 oz OR the size of a deck of cards, or even more simple, your fist.

Lunch meats...about 3 slices.

Dairy:  Yogurts and milk, think about a handfuls worth.  Everyone has those small glasses in their house (the ones you might use to make cocktails), this is a serving of milk.  Yogurt, if you by the single yogurts at the store the manufacturer as already done the job for you.  One single size yogurt is a serving.

Ice creams.  If you indulge in the occasional frosty treat, one scope the size of a tennis ball is a serving of ice cream.

Cheeses are a little different.  Cheese contains large amounts of fat and cholesterol, but is also a good source of protein.  If you buy your cheese sliced one slice is a serving of cheese and is also counted as a fat in your daily calorie totals.  If you by cheese sticks, one cheese stick is a service and if you cube your cheese a cube the size of a single dice is a serving of cheese.

Breads:  Most of us buy our breads already sliced so again the manufacturer has made it easy for you.  Grab one slice of bread and this is one serving.  So if you make a sandwich with two pieces of bread like most people do...you have consumed two serving sizes of bread.

Pastas/Rice/Grains:  If you like to eat pastas, rice, oatmeal etc, a handful of these grains COOKED is a serving size.

Fruit:  Apples, oranges, pears etc...a piece of these single serving fruits will be the size of tennis ball...this is one serving, or for berries...a handful is one serving.

Veggies:  Really you don't have to worry about overeating these things...I say the more the better!  But if your curious or you make it a point to get your 3-a-day (which everyone should) a handful of veggies is a serving size.

Nuts:  A small handful of these tasty brain building goodies is a serving size.  Nut butters...one small spoonful (or read the label).

Sauces and Fats:  Fats should be consumed sparingly and are categorized as extras such as dressings, gravy, certain condiments etc.

Just to get you thinking...More to follow concerning simple meal planning and I'm gathering some tasty recipes!  In the mean time live well!

Abbey

New Beginnings

Hi all...I have decided to start this blog with lots of love and encouragement from my life support system.  I have many health ideas, fitness and nutrition concepts and various things that I ponder on a daily basis that I would like to share with all of you!  Join me on my life-long self-development adventure!  More to come!!!  It's just the beginning!