How much should I eat? (portion control)

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So measuring up portions can be tricky when people are constantly telling you to eat this and eat that. Or their telling you to have 4oz chicken…. Well that’s all fine and dandy if you have a food scale but lets get honest, most of ya’ll don’t have one. So how do you know how much if right for you personally? The average 4oz is fine but say a bodybuilder at 210lbs is going to need more than a young 20 year old girl at 130lbs…. so here are some basics when it comes to portions and knowing how much to eat for you.

Keep in mind portion and serving sizes are different too. Serving size is just a standard way they measure food. Portion is how much you actually pile on your place. Both are a part of weight loss and very important.

1. Close your hand into a fist. This usually amounts to anywhere around 1 cup depending on your hand. If you look at your spouses fist it may be bigger than yours, that’s because his/her body may require more calories and thus bigger portions.

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  • Veggies (portion is 2 fists worth (2 cups) ..but in reality you can eat as MUCH veggies as you want!!!)
  • Carbs – brown rice, sweet potato, cereals, quinoa, beans, oats, fruit.

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2. Open up your hand and just look at the palm. Depending on how big your hand is its usually around 3-5 oz size. This is your protein sizing. Turn your hand to the side, this is how thick your meat should be and or make up for the size if your piece of meat is thicker than your hand.. (you know… use common sense haha) ** ONLY the palm, no fingers included lol**

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  • Meats (chicken, turkey, game, tofu, steak, fish, eggs etc.)

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3. Now give yourself a thumbs up! =) (hee hee) this is your fats and dressings. Usually keep it at about a tablespoon.

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  • Almond/peanut butters
  • Salad dressings
  • Seasonings (I like Mrs. Dash – no salt! )
  • Sour Cream and Cream Cheese – if your trying to lose weight .. limit these.

4. Tip of your thumb is about a teaspoon.

  • oils
  • butters

Hope this helps for those of you without a scale or for when your out to eat and the restaurant gives you a HUGE serving …. just eat “your portion size” and take the rest home. You can have the rest at another time =)

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** Count your calories and macronutrients , don’t go over or under but get them as close to your goal as you can. Workout and be patient.. the rest will fall into place! YOU GOT THIS! =)

 

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Green Mango Tango Smoothie

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Made this the other day! so good and couldn’t even taste the spinach!

You’ll need:

  • 2cups almond milk
  • 1 scoop protein powder (I used Vega’s Mango Tango Smoothie flavor… but vanilla would be good too)
  • 1 tbsp. almond butter
  • 1 1/2 cups of frozen mango chunks
  • 2 cups of spinach

blend all together and voilà!! yum . great for a mid day pick-me-up or even for breakfast!

Spinach, Cantaloupe and Strawberry Smoothie

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You’ll Need:

  • 1/2 cup chopped up cantaloupe
  • 1 cup strawberries
  • 1 cup Almond milk
  • 1 cup Spinach
  • 4 ice cubes

Blend it all up and you got your smoothie!!! yumm

Feel free to add anything to it .. some favorite options are

  • yogurt
  • stevia
  • protein powders
  • any other fruits or veggies
  • peanut/almond butter

Benefits of Flax Seeds!

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I love adding flax-seed to my recipes, if you haven’t noticed! So here I’m going to tell you why they are so amazing and some of the benefits they can provide.

So they are most commonly known for providing a good source of Omega-3, but they also have a good source of ALA  (alpha linoleic acid), fiber, and micronutrients. They are known to protect against things such as cancer, heart disease, inflammation, diabetes, arthritis, improving blood sugar, lowering cholesterol and many other things.

You can choose different forms of flax whether you want an flax oil, the whole seed or a seed that’s been ground into to a powder form (ground meal flaxseed). Store in a cool dark and dry place for optimum freshness. ( I keep mine either in the pantry or fridge).

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Flax seed can be added to virtually many dishes because its easy to add into baked goods, oatmeal, smoothies and even meats (like a meatloaf or meatballs).Also, as you shop, you’ll probably notice that more and more things are starting to add it in because it’s so healthy! (yay) It has a light nutty flavor but isn’t too overpowering.

So whether you buy ground meal, whole seeds or an oil, enjoy the benefits and hopefully enjoy the taste! =)

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How to get a Faster Metabolism!

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  1. Up your Vitamin B! This vitamin helps increase energy production in the mitochondria (which is the main part of our cells)
  2. Don’t skip breakfast! When you do that your body freaks out and goes into starvation mode. Its called Break-Fast for a reason, your breaking your fast from sleeping. Refuel your body with some good breakfast. Eat within 2 hours of waking.
  3.  Drink Green Tea! It contains smaller amounts of caffeine than coffee and it also has an antioxidant that I cant even pronounce (EGCG) but that antioxidant helps you burn more calories… so drink up!
  4. Have protein for lunch! It takes you more energy to digest protein than fat or carbs. Protein is crucial for building muscle and well… The more muscle you have the more calories you burn.. But don’t go overboard either.
  5. Add your spices! anything spicey has been known to rev up the metabolism .. so spice it up! Add some cayenne and some peppers!
  6. Workout! – doing some cardio will definitely help. Alternate between high intensity and moderate intensity every 5 min, it will keep your body guessing.
  7. Hit the sack at a decent time. If you don’t rest your body it will be overworked and stressed out. And then you’ll just start packing on the pounds. Figure out a schedule and stick to it.
  8. This is going to sound weird, but eat A LOT.. haha the more you eat the more your body burns (and that’s if your active and your not eating crappy foods.. don’t try to cheat the system because THAT WILL NOT WORK HAHA) But your basically ensuring your body that you aren’t going to go into starvation mode every time you eat so the more your body will be inclined to “let go of” instead on “hang on to”. Eat every 3 hours or so… and Good Foods! High fiber, nutrient dense foods… not a candy bar and chips.
  9. Skip the Alcohol – There are studies out there that show that your body will burn off the alcohol BEFORE it burns off the food, sometimes not even getting to the food- leaving it as stored fat.
  10. Break up your workout into two smaller workouts. That was your get your heart pumping in the morning and later in the day.
  11. Chill – relax- take a breather. Stress can be a number 1 culprit to weight loss so try not to stress yourself out. Learn different techniques on how relaxing works for you. Maybe its mediation, boxing or even reading a book, figure out what works for you. And then do it!

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Spicey Foods!                                                            Relax!                                             Workout and pump Iron!