Portion Sizes

Making Sense of Portion Sizes


Q: What's the best way to keep track of what I'm eating — portion sizes, calories, etc.?

A: I'm so glad you asked. If you really want to get those "calories out," you need to know exactly what you're putting in. That's where eating the right portions and counting calories comes in.

Using your Food Journal, start keeping a written record of absolutely everything you eat through­out your day — and be detailed! For example, don't just write down chicken. Write down how it was prepared and how much you ate.

At first you should measure and weigh your food to figure out exactly how many calories you're consuming. It is important to make sure you are always measuring raw; when food is cooked, it is more dense and has more calories. I know measur­ing everything can be tedious, but it won't take long for you to know by heart what a cup of milk looks like or how many ounces of chicken are in a small breast. Before you know it, you'll be eyeballing your portions like a pro.

At the end of every day, use a calorie-counter book to add up the calories you have consumed. By using these simple methods, you can make sure you are eating the right amount of calories to achieve your weight-loss goals.

When You're On the Go...

If you're eating out, here are some useful tips for assessing portion sizes using your hand.

The size of your fist is roughly equal to a cup-size serving of cereal, wild rice, black beans, etc.

The size of your thumb is roughly equal to an ounce-size serving of cheese.

The tip of your thumb is roughly equal to a teaspoon of olive oil or butter.

The center of the palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, etc.

Recipe

A Healthy Dose of Whole Grains


Are you making a conscious effort to make the healthy switch to whole grains? Whole grains are full of nutrients with lots of vitamin B and E, iron, and magnesium, — offering much more nutritional value than refined grains. The best part is that they're becoming more readily available. You can substitute brown rice for white rice at most restaurants and grocery stores across the country are carrying more and more whole grain options. This weekend, include some whole grains on your menu with this satisfying wild rice dish that you can complement with a delicious salad of leafy greens.

Wild Rice and Almonds With Chili Chicken Breasts

Ingredients

3/4 cup wild rice

1 bay leaf

4 chicken breast halves, boned and skinned

1 teaspoon fresh lemon juice

1 teaspoon chili powder

1 teaspoon canola oil

1/2 cup green onions, sliced, with top

1 tablespoon lemon peel, grated

1/4 teaspoon salt

1 lemon, cut into wedges

1/2 cup organic almond slivers

Preparation

In medium saucepan over medium-high heat, bring rice, 1 1/2 cups water and bay leaf to boil. Reduce heat to medium-low, cover and simmer about 40 minutes until rice is tender and water is absorbed.

Rub chicken with lemon juice and sprinkle with chili powder (about 1/8 teaspoon per side). Heat oil in skillet over medium-high heat. Add chicken, sauté 3 minutes, then turn over chicken and cover skillet. Cook 8 to 10 minutes until juices run clear when chicken is pierced with knife point.

When rice is cooked, reduce heat to medium-low. Mix in onions, almonds, and lemon peel to heat through; mix in salt. Divide rice and chicken among four plates. Serve with lemon wedges.

Makes 4 servings



Prep Time: 15 mins

Cook Time: 55 mins

Total Time: 1 hr 10 mins



Nutrition Facts

Number of Servings: 4

Amount Per Serving

Calories: 342

Total Fat: 2 g

Saturated Fat: 1.6 g

Cholesterol: 84 mg

Sodium: 380 mg

Total Carbohydrate: 29 g

Dietary Fiber: 2 g

Protein: 35 g



Recipes Source: California Almond Board

Add A Nutritious Crunch To Your Meal

Like many nuts and seeds, organic almonds contain lots of antioxidants, fiber, protein, and other power nutrients. They also make a great snacking option when you need a small bite to hold you over until the next time you eat. Just remember to enjoy in moderation since nuts are high in calories — and be sure to buy ONLY organic almonds as they're free of harmful pesticides. Adding organic almonds to a salad, appetizer, or entrée will give it a delicious, light, and nutty flavor — try it tonight with this wild rice and chicken meal!

Increase Intensity

Working It All Out


It's totally normal to be a little sore when you're just starting to work out. But as you progress, you need to pay attention to the way in which your body is reacting to what you're doing. If you do 20 lunges after not having done them in months, you'll be sore the next day — that's how you know the lunges worked those dormant muscles, just as you intended. If you keep doing 20 lunges every day, after a while you'll stop feeling the soreness, and that means the move is not productive anymore. It's important to keep yourself challenged in order to get results.

When it comes to intensity, you'll learn to use your own judgment. If your effort feels too easy, it probably is. Stop slacking and increase the intensity! If it feels too difficult or your form is compromised, decrease the intensity. You'll find your abilities change as you move forward. If you stop seeing the number on the scale drop, chances are you're coasting on your workout. Rev it up, baby!

Good Carbs

Carbs Are Nature's Disease Fighters



Without carbs, we'd be sitting ducks for cancer, heart disease, metabolic syndrome, chronic inflammation, and digestive problems. Carbs are the source for many of nature's disease fighters, thanks to the phytochemicals they contain. These compounds are produced by plants and are therefore present in almost all vegetables, fruits, grains, and legumes — all foods that contain carbs. Also, eating fiber, a carbohydrate we can get only from plant sources, is one of the few ways we can help our bodies flush out the toxins that have built up in our tissues and messed with our endocrine systems for years.

Emotional Eating

Let's go over a few of your options for beating an emotional craving when it strikes:


Remove the temptation. You can't binge on food that isn't there. Clear your cupboards of all the things you reach for when you're feeling down. Have your hubby hide the kids' Oreos so you don't know where to find them (or better yet, toss them!). Throw out the leftover birthday cake in the fridge. Avoid the chip aisle the next time you go grocery shopping. If it's not available, you can't eat it — simple as that.

Build a support system. Positive support from friends and family is crucial. The next time you find yourself mindlessly staring into the fridge, call a friend or a workout buddy and have him or her talk you off that ledge. Go to the Message Boards and chat with people who are going through the same trials you are. Join a weight-loss group. Go to an Overeaters Anonymous meeting — ANYTHING to keep you from slipping back into old, bad habits.

Spend your time wisely. Find a way to relieve stress and boost your mood that's positive and life affirming rather than self-destructive. Take a bubble bath. Create a new workout playlist for your MP3 player. Plan a summer vacation (maybe at the beach, so you'll have a little motivation to slim down for your two-piece!). Go for a bike ride, walk the dog, pop in a workout video, get a manicure, or splurge on a massage — anything that makes you feel beautiful and healthy. You're far less likely to turn to food when you feel good.

Write it down. Start a journal — and not just to note what you eat. Take an inventory and write about what you're feeling. It'll help you see what's really bothering you, which will allow you to work on a solution instead of trying to find a distraction. If work has you stressed, buckle down for an all-nighter to get that project off your desk. If you had a fight with a friend, take a few deep breaths and try communicating with her, or simply give the two of you time to cool down, and have faith in the fact that this, too, shall pass.

Things sometimes suck. That's an unfortunate fact of life. We're sometimes thrown a sudden curveball, and when that happens it's important to attend to yourself in positive ways. Bingeing on food, smoking, drinking, or any other indulgent habit may be a temporary relief, but you will only feel worse in the long run. Keep a peristent focus on really changing those habits and you'll break the cycle.