How much should I eat? (portion control)

wpid-title_img_2014_0507_154311_.jpg

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.

wpid-20140507_153215.jpg

  • 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.

play     blue 3

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**

wpid-20140507_153204.jpg

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

chicken thigh   5tip2

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

wpid-20140507_153200.jpg

  • 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 =)

healthy4   olive1

** 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! =)

 

Tilapia with Quinoa and Veggies!

tilapia

You’ll Need:

1 large tilapia fillet

Olive oil cooking spray

3-4 lemon slices

1/2 teaspoon garlic powder

1/2 teaspoon basil

1/2 teaspoon rosemary

pinch of oregano

salt and pepper to taste

1/4 cup quinoa or whole grain brown rice

Veggie of choice (preferably green)

How to:

Preheat oven to 400

Spray oven safe dish with a little olive oil, and place fish into dish. Sprinkle spices and seasonings on top place lemon slices inside dish as well.

Bake for about 15- 20 min. Until cooked all the way through.

Cook quinoa or brown rice according to package and steam your veggies! add a little salt and pepper to taste!

quinoa

Clean Eating Meal Plan (Month 2)

So this month is going to be a little less strict, but still make it so that your eating a cleaner and healthy diet! I made this plan so that you can choose from the options for each meal so that way you wont feel bored or overwhelmed. Try to mix it up as you go and remember, you’re eating to fuel your body and give it the optimum nutrition it needs… therefore picking whole, complete and nutritious foods are ideal.

meal plan1

A cheat is ok here and there (hell, were all human right?!) But now I want you to start to notice how you feel when you eat healthy as opposed to not healthy and also remember to pace yourself, don’t push yourself too hard and don’t think miracles are going to happen over night, changing your lifestyle can take weeks, months and even years to learn how to incorporate into your life. Remember where you started and be proud of your accomplishments, but also don’t loose sight of what’s to come =)

meal plan2

TIPS BEFORE STARTING:

  1. Drink 2-3liters of water a day..  if not more
  2. You may have tea, coffee with stevia ad light creamer if needed
  3. NO soft drinks and sugary juices!!! – make your own juice!
  4. Make sure you’re getting a good amount of sleep
  5. Get active! Find and new sport or play with your kids, there are many ways to “be active” without a gym.
  6. No negative thoughts, stay positive!

Upon waking – 8oz water

Breakfast:

**Add a multi- vitamin with breakfast (make sure you eat first because it will make you nauseous otherwise)

    • Protein shake made with low-fat milk or almond milk
    • Smoothie with both fruit and veggies
    • 3 whole eggs, 3 egg whites scrambled with as many veggie as you want
    • 1/2 cup plain oats – I have great oatmeal recipes here:   Oatmeal 101
    • Greek Yogurt with 1/4 cup granola and fruit of choice
    • 1/2 grapefruit with stevia (if needed), 1 slice whole wheat toast with almond/peanut butter
    • 1 rice cake with almond/peanut butter on top, 1 piece of fruit
    • 1 whole grain or gluten free waffle with1 tbsp. agave nectar
    • Whole grain cold cereal (Cheerios, Oat Squares, Kashi) – make sure to read the serving sizes! and feel free to add a piece of fruit! =)

Snack (Pick one):

  • 1 cup low-fat cottage cheese
  • Any veggies – pretty much as much as you want (no corn)
  • Greek/ dairy free yogurt with low-sugar granola
  • 1 low-fat string cheese with 10 almonds
  • Protein shake made with milk or almond milk
  • 3 hard boiled eggs
  • Rice cake with 1 tablespoon peanut/almond butter on top
  • Mixed nuts (unsalted)
  • 10 sticks of carrots or celery dipped in hummus
  • 1/2 cup plain oats made with water – dash of cinnamon
  • 3 oz of any lean meat
  • 1 apple, 10 almonds
  • 1 apple dipped in 2 tablespoons of almond/peanut butter
  • Pretty much any fruit, pair it with a nut of choice (1/4 cup)

Lunch (pick one):

  • Mixed Greens Salad with 3 oz lean meat on top, add whatever veggies and as many as your want on top. Top with 2 tbsp. of Balsamic Vinegar or Olive oil and vinegar dressing.
  • 4oz lean meat with 3 cups veggies of choice, 1 cup brown rice
  • 4oz grilled chicken with 1/2 large sweet potato and 2 cups of green beans
  • Lightly sauté 2 cups spinach and put 4 ox salmon on top

Snack (Pick One) :

  • 1 cup low-fat cottage cheese
  • Any veggies – pretty much as much as you want (no corn)
  • Greek/ dairy free yogurt with low-sugar granola
  • 1 low-fat string cheese with 10 almonds
  • Protein shake made with milk or almond milk
  • 3 hard boiled eggs
  • Rice cake with 1 tablespoon peanut/almond butter on top
  • Mixed nuts (unsalted)
  • 10 sticks of carrots or celery dipped in hummus
  • 1/2 cup plain oats made with water – dash of cinnamon
  • 3 oz of any lean meat
  • 1 apple, 10 almonds
  • 1 apple dipped in 2 tablespoons of almond/peanut butter
  • Pretty much any fruit, pair it with a nut of choice (1/4 cup)
  • Egg Whites with hummus or guac inside them instead of the yolk!

Dinner: (You can mix and match these, I’m just going to give you a couple of examples. * Make sure you have a lean protein, a good carb and TONS of veggies!)

  • 6oz lean meat (Chicken, steak, turkey, game meat, fish, shrimp, crap, lobster, bison)
  • Starchy (healthy) carbohydrate – around 1-2 cups (Brown Rice, Quinoa, Couscous, Sweet Potato, Baby Potatoes, Black, Pinto, Kidney, Garbanzo Beans, Whole Wheat or gluten free pasta)
  • With as much veggies as you’d like! (preferably green!, Asparagus, Broccoli, cauliflower, carrots, a salad, squash, zucchini, green beans… ohh the list can go on forever!…. limit the corn… )

Snack (if needed): NO FRUIT in last “snack for the day” too much sugar and carbs.

  • 1 cup low-fat cottage cheese
  • Any veggies – pretty much as much as you want (no corn)
  • Greek/ dairy free yogurt with low-sugar granola
  • 1 low-fat string cheese with 10 almonds
  • Protein shake made with milk or almond milk
  • 3 hard boiled eggs
  • Rice cake with 1 tablespoon peanut/almond butter on top
  • Mixed nuts (unsalted)
  • 10 sticks of carrots or celery dipped in hummus
  • 1/2 cup plain oats made with water – dash of cinnamon
  • 3 oz of any lean meat

Before bed- 8 oz water.

** Note: you may switch lunch and dinner if wanted.

meal plan3

Going Gluten Free! (How to, What to buy)

gluten

So a lot of people are currently already gluten free or going gluten free. Here is a shopping list for all the things you CAN eat when going gluten free so it doesn’t seem so scary and overwhelming! =) Enjoy!

Also here are some things “gluten” is otherwise called on labels. Read them!! So these are the “no-goes”. Also I listed some basics that are a “No” as well. . . . .

  • Wheat, Barley and Rye
  • Brewers yeast
  • Kamut
  • Malted milk (or virtually any thing with the work “malt” in it.)
  • Oats (there are gluten free oats now, just have to find them)
  • Spelt
  • Wheat bran
  • Flour
  • Gravy’s
  • Some crackers

gluten 6

Here are some things you might want to check out before buying, they or may not contain gluten depending on the product and brand:

  • Oatmeal
  • Beer
  • Bread and Pastas
  • Noodles
  • Cereals, cereal bars
  • protein bars and powders
  • Some flavored coffees and teas
  • Seasonings and sauces
  • Salad dressings.

gluten3

So what the hell can I eat, You maybe be asking? …

  1. Produce! Any fruits, veggies and all the above! lol
  2. Herbs and Spices (be sure to look at some marinades and rubs, some contain gluten!)
  3. Meats and Fish (beef, chicken, fish… check the package for additives, and if you can buy grass fed you’re better off)
  4. Oils, Mayo, Mustard, salad dressings (check labels) .
  5. Dairy products like milk, cheese, yogurts, sour cream, cottage cheese, butter.. A lot of non-dairy as well like Almond milks and yogurts
  6. Eggs, egg whites, and tofu
  7. Rice cakes, pop chips, rice crackers, jello, chocolates, dried fruits (check labels) .
  8. Quinoa, buckwheat, flax, seeds, almond flour, there are even pre-packages brownies!! Yum
  9. Peanuts and almond butters, nuts
  10. Juice, coffee, teas
  11. Puffed rice cereal, Chex mix cereal, there are special gluten free cereals too.
  12. Look for special “gluten free ” foods too! There are more options now!!

gluten4

Here are some Awesome “gluten- free products” that are already out there. Most of them you can find at your local supermarket, Whole foods or farmers market! Shop around, try new stuff and .. in a way have fun with it! Don’t get overwhelmed and be positive! Also Google recipes, get in pinterist or intagram..  find blogs (I have a few recipies on there that are gluten free too) .. get a cook book. Have fun with it!

gluten2

  • Breads – I like udis (they have different kinds too)  . But there is also Kinnikinnik Foods Brown Sandwich Bread, Whole Foods Market brand makes a bread, Food for life brown rice bread, EnerG Tapioca bread and Glutino brand.
  • Cereal – Chex rice, Natures path, Enjoy life Brand , Rice Crispies, Barbara’s brand, Arrohead Mills, and I believe Kashi makes a few too!
  • Pasta- I love Quinoa pasta the best, but there also is veggies pasta, brown rice pasta, you can also make pasta out of spaghetti squash!
  • Oats- bobs red mill, udis,
  • Begals- vans naturals, udies, .. they even have waffles!! YES!
  • Pre-made Meals – Amys brand is good, Boars head brand, … this stuff is usually pretty pricey so you learn how to make your own “gluten free” foods pretty fast! ahaha.
  • Brownies and goodies! – Betty Crocker makes brownies and cake mixes, udis, French meadow bakery, bobs red mill..

gluten1     gluten5

Tip of the week #9 Prep the week Ahead of time

meal

When wanting to loose weight or even practice clean eating prepping meals ahead of time can make it soooo much easier to stick to your goals. So next day you have (for most people its Sunday) take a couple hours out of that day off work to prep all your meals for that week.

Whether it be for just you, you and a significant other or even a big family, meal prepping can be easy and effective. Plus it makes it super easy when you get off work and don’t really feel like preparing a meal for the family. haha.

meal2

There are tons of resources out there (blogs, pinterist, Google, you name it) to find clean eating recipes and frozen dishes. Ideally you’ll want to do foods that don’t go bad fast and eat the ones that do sooner in the week rather than later.

meal1

I usually just prep my dinners because that’s the hardest. (usually some form of lean meat, veggies and a sweet potato or brown rice). For breakfast its usually something simple and quick like oatmeal (I can even put that in Tupperware and eat it on the drive to work) or sometimes I’ll prepare some scrambled egg whites with mixed veggies when I’m doing the meal prep too so then ill have a little bit of a mix for my mornings.

Usually prepare my lunch (usually a salad) the night before, throw some lettuce mix in a bowl, add a shit ton of veggie and viola!

But I mean you can find healthy options that you could probably freeze (like a lasagna) and be fine too. Find out what the family would like to eat, make a plan and stick to it! =)

Happy preparing!

meal3

Benefits of Bell Peppers!

bell peper

Love bell peppers, whether they are in a salad, sautéed, stuffed of just dipped in some hummus… LOVE them!

Why they are awesome:

  • Help prevent against cancers, disease, inflammation and cell damage.
  • Awesome source of vitamin A and C.
  • Very low in calories so virtually you can eat like 3 whole peppers without many calories, plus they are nutrient-dense so they fill you up!
  • Skin looks healthy and glowing (because of the Vitamin A and C).
  • They are sweet on their own! Great for desert… yes I have ate bell peppers for desert.. call me weird. I don’t care lol.
  • There is keratin enzymes in bell peppers, great for keeping eyes healthy.
  • Good source of fiber.

How to pick the best!!:

  • Find peppers with the brightest colors. The brighter, the more ripe and sweet!
  • Cool fact: The green, yellow and orange peppers you see, are actually RED peppers that haven’t ripened yet! What?! I know! Fun little fact! (there is nothing wrong with eating the other colors btw)
  • Pick peppers with a glossy shine to them.

bell pepper1    bell pepper 2

How to eat and prepare: YUMMM

  • raw
  • raw dipped in hummus, salsa, or even guacamole.
  • sautéed
  • sautéed for fajitas
  • Cut the top off and stuff them with veggies and rice- bake.
  • In salads
  • Add to sandwiches.
  • Make stir-fry
  • Add to soups
  • In pasta dishes.
  • Grill them – make kabobs!
  • And many other ways! Get creative !!! =)

 bell pepper3

My Everyday Grocery List!

Grocery 555

So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

grocery 3   grocery2   grocery1

VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)