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! =)

 

Advertisements

Meal Prep 101

 

wpid-wp-1397759858761.jpeg

So I’ve gotten a lot of emails asking me how to meal prep…. therefore! I’m going to show you how easy it is, the trick is to do it all at once.

Meal Prepping is a great way to stay on track, especially when you are low on time and just want to grab something fast. Our first instinct is to go to fast food or something simple when were in a rush right? … So this way, you’ll already have it made and set to go so therefore your diet and all the hard work you’ve already put in with trying to eat clean and workout doesn’t go down the drain.

So what it basically is, is preparing everything you’re going to eat for either that week or more (depending on how much you cook). I like to do my meal preps about every week or even twice a week depending on what days I have off work.  In a nutshell- its cooking in bulk and eating left overs….

meal

First things first though, you’re going to need a good variety of Tupperware.

Then, you may be asking…. “but what do I cook???”

Well pretty much anything that your diet calls for… My meal preps usually consist of these things:

– LEAN PROTEIN ( chicken,  catfish, tuna, tilapia, salmon, shrimp, beef (shoot for the leanest you can find) , turkey, game meat(deer, elk) protein powders … eggs and egg whites would be good too. Hard boil them, it will make it easier too. )

– VEGGIES ( pretty much all is accepted. I like salads with different green blends, mixed veggies (frozen or fresh) zucchini, squash, carrots, celery, broccoli, asparagus…. you get the drift…)

– COMPLEX CARBS – Yams, sweet potatoes, brown and wild rice, quinoa, couscous, Oats, Whole wheat bread, beans.

– FATS (almonds, cashews, pistachios, avocado, coconut, walnuts, peanut and almond butters, flax, chia, pumpkin seeds, sunflower seeds, and oils and oil based dressings. )

– FRUIT – obviously you don’t have to “cook” these..  (pretty much any, Berries, apples, banana, peach, pear, orange, strawberries …etc. )

DAIRY- I don’t eat dairy for the most part, it makes me sick… every once in a while Ill have a Quest bar which has Whey protein isolate in it and I seem to do fine. If your going to add dairy, pick these! ( Low fat mozzarella, low fat cottage cheese, Greek yogurt (shoot for plain and add your own goodies!), low-fat milk and creamers for coffee and whatnot  )

meal prep

Now that we’ve got the basis of whats pretty much “healthy” and whatnot, how much do you cook? ? ?

Well that all depends on how many days your prepping for. You can do an entire week or a few days. Up to you. Best part of this way of eating (notice I didn’t say diet) is that you DONT STARVE and your constantly eating to rev up that metabolism to ultimately .. lose weight or gain muscle. You ideally want to eat every 3 to 4 hours so that makes about 5-6 meals a day. Now these meals .. since there are more than your average three, are going to be smaller in size, but that’s ok because every 3 hours your going to eat more.

Here is a basic every day meal plan for me currently.

Meal 1: Oats with 1 banana

(this is the time I workout usually)

Meal2: Protein Shake with a piece of fruit

Meal 3: 4oz grilled chicken, 1 cup brown rice and 1 cup mixed veggies

Meal4: 4 oz fish, Big salad with as much veggies as I want. 2 tbsp. oil based dressing  (you can add in a complex carb here if you’d like )

Meal5 : 4 oz turkey, 1 cup veggies (add carb if wanted)

M6: Protein Shake

SO in example I really only need to “prep” 3 meals per day. The oats and shakes take like 2 minutes for me to make on the spot … So when prepping keep in mind how much you actually need to make. Now I’m not saying to follow THIS plan, this is just an example .. Do what you want, make it fun, add in some fricken cottage cheese ( man I miss that stuff haha) and make it YOUR meal plan and make the food towards Your Goals!!

So basically cook like your having a party or barbeque haha. Light up the grill and grill up some chicken and turkey burgers, meanwhile while that’s going, cut up salad and veggies and also have either some rice on the stove or a few sweet potatoes in the oven. Its really quite simple, just start cooking and see how it ends up. Use different spices so things don’t always taste the same or seem bland. (I like Mrs Dash a lot because its salt-free yay!)

Put it all in Tupperware and you can even mark what day they are for on the containers if you want. The more organized you are the easier it gets. Preps usually only take me an hour (that’s 4% of my day) .. You have time, just find or make the time =)

Also, get creative, find new recipes and learn to have fun with it =)

HAPPY PREPPING!

meal prepping 1       meal prepping

ps. I do a lot more “prepping” and what not on my instagram! FOLLOW ME! @amanda_fit_

 

 

Turkey, Avocado and Tomato Sandwich

Made this today and it was A-MAZING!

You’ll Need:

1 sandwich thin

1 cup mixed greens of choice

1 small/med tomato

1/2 avocado

spouts

…and anything else ya wanna add … after I ate it I thought of adding onion next time =)

  • Use the avocado as your “dressing” or “mayo” substitute and then just pile on the rest. I ate the whole tomato and had some on the side … its all up to you. Enjoy!

wpid-img_20140405_112133.jpg

Avocado Turkey Burger

omg.. this this was HUGE and AMAZING lol …

We had a few friends over for Football Sunday and they all wanted to grill hot dogs and bratwursts .. so I made an amazing turkey burger I had to share with ya’ll!

First I just cut up a bunch of goodies!

Lettuce

Onion

Tomato

Cheeses

Avocado

wpid-20140112_140053.jpg

Then I actually cheated and got Jenny-O pre-made Turkey burgers… haha

wpid-20140112_140102.jpg

But …oohhh look at its amazingness!

I promise there IS a burger under those veggies hahahahah

wpid-20140112_140238.jpg

I put like 1/2 an avocado on that one burger haaha … and the beauty of veggies you can add as much as you want!!!

On a whole wheat bun..of course 😉

oh!

I also grilled some pineapple (which if you haven’t tried yet.. you should!)

wpid-20140112_140107.jpg

You think it’s an easy way to cut calories but……….

So cutting calories for weight loss is an ideal thing to do if your consuming too many (most Americans are), but here are some tricks and tips that may have you thinking your being healthy, when in reality they may be hurting you…. or helping you keep on the weight you want to drop.

chicken thigh fats fats good

  • Picking poultry instead of beef– So yes, lean chicken and turkey are about as clean as clean eating can be but things like the ground up turkey for turkey burgers and such, often have the skin and darker meat ground in as well (things they don’t tell you- those bitches!). Darker meat has more calories when it comes to poultry by the way, that’s why whenever you read most diets, the often revolve around the breast of the bird since its all white meat. Where in retrospect, beef (LEAN beef), can be only 155 calories with 6 grams of fat, as compared to the ground up turkey at 205 calories and 14 grams of fat. *So how to fix– Look for labels that say lean (90%) on either one, beef or turkey.
  • No fat at all! – I know they have had this on the news but there are still people out there that think all fat is bad, and that just isn’t the case. The way fat works is……… Monounsaturated fats  and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol,  and your overall health.. It’s the trans fats, and saturated fats you have to avoid. Fat helps you stay fuller longer and it takes longer for your body to digest, therefore its a good thing because you wont be wanting food every hour on the hour. *So how to fix – Add good, satisfying fats to your food, think avocado, nuts, seeds, olive oil. Plus good fats add loads of yummy flavors! – say no to boring food my lovely’s!
  • Think to yourself if your truly hungry – I have to do this sometimes because we get bored and out of habit, we eat. Its only human and natural to do that I think. But take a minute ( I like to drink a whole glass of water because sometimes your body is honestly just thirsty and wait about 10 minutes to figure out if I’m really hungry or not.) Take a deep breath and decide, if you are ..great eat a small healthy snack, if carrots and hummus or something along those lines doesn’t sound good, then you probably aren’t hungry and your bored. *So how to fix – find something else to take your mind off it. I like to pop some of that Deserts Extra brand gum in my mouth because it craved that sweet taste I’m looking for. They have all kind of flavors from root beer float to strawberry shortcake. I also go for a run, read a book, blog, play fetch with the dogs or even just watch a TV show… anything can help, you just have to find what works for you.

gluten sport real

  • Everything Gluten Free – Don’t get me wrong I personally love gluten free foods. But not all of them are good for you. Just because fruit roll ups say they are gluten free, doesn’t mean you should eat them – don’t, they are full of sugar hhahah. But a lot of gluten free products like take baking with a GF flour for example, its sometimes made with things such as white rice or potatoes.. or both (double whammy). – This kind of flour doesn’t have as much fiber and nutrients as a regular whole wheat flour with the same amount of calories and sometimes even more! *So how to fix- Look for products that are made with quinoa or brown rice, they are a much healthier option and still gluten free. I like Bob’s Red Mill brand personally.
  • Sweet Drinks and Energy Drinks – OK… seriously? Do you really think that double espresso Rockstar is a wise choice for your health? Its full of caffeine (which your probably addicted to if you “need” it or it “helps you wake up and get going” in the mornings), not to mention full of sugar and just plan crap for your body. Do you think our bodies were meant to consume that??? Not so much. Also, most of those sports drinks are virtually calorie free, meaning they are full of fake sugar, even worse, your body doesn’t know how to digest that fake shit.. quit it. *So how to fix- Just stick to water, add fruit to it to make it taste better if you have to.
  • Giving Fruits and Veggies a quick rinse – Yes you should wash them. And yes it does kill off the pesticides, but you have to wash them for long enough. Usually people just lightly dip it under the sink and call it good, and that isn’t enough. Most pesticides have shown to slow metabolism and even mess with your thyroid gland. So yea, you may be getting all your nutrients because you’ve added more produce, but it might be sabotaging your weight loss. *so what’s the fix – Wash for 30 seconds each time. Also you technically can buy organic (another reason why you want try to buy organic when you can…) but not have to worry about washing it because there are no pesticides used in growing it. I wash mine anyways just to be safe…and clean.
  • Store Bought Smoothies- Yes they are healthier, but they may have as many calories as a cheeseburger- depending on which ones you get. They can have as low as 200 to as high as 1000. They add tons of fruit veggies but unfortunately, a shit ton of sugar (which usually fake sugar or syrups.) *So how to fix– Make your own and take it with you. They make serving size smoothie machines that make it super easy as a quick breakfast in the morning.. so you don’t really have an excuse A. not to make breakfast (because so many people don’t eat breakfast) And B. if your trying to loose weight and get healthy.. you need to be eating breakfast. Its just as serious as working out.

banana granola wash

  • Ice cream vs. Frozen yogurt- You’d think so, but it actually have about the same amount of calories and sugars. So how to fix – Make your own yummy healthy “ice cream” I posted a link below about some healthy ice creams on Bodybuilding.com and I also posted an ice cream that’s made out of bananas.

Bodybuilding – http://www.bodybuilding.com/fun/5-healthy-versions-of-famous-ice-cream-treats.html

Frozen Banana recipes – http://www.babble.com/best-recipes/1-ingredient-banana-ice-cream-10-flavor-twists/two-ingredient-banana-cookies-cream-ice-cream/

  • Granola – Yeah it may seem so great with the oats and grains, your getting some good carbs right?? Wrong. If they didn’t use so mush sugar for one, but a lot of those little oats have added fats too to make it “granola”. But good news is that all granola isn’t bad and its super easy to make your own “healthier” version too.  This goes for granola bars as well. Most granola bars are bonded together ..to make them a “bar” with all kinds of syrups and sugars. … And then some add chocolate into the mix too and then they almost become worse than some candy bars!! So… I’m sure you can make your own bars… (***OOO Striking a recipe challenge to post in future!) So how to fix –  make your own! I attached a link below on some fun recipes to try. Also, When picking out granolas in the supermarket try to make sure sugar isn’t in the first 3 ingredients.. and I know its hard, but try not to pic the ones with all the candies in it. . . . its supposed to be a healthy choice, not desert.

Make your on granola!- http://recipes.sparkpeople.com/recipes.asp?food=granola&a=#topresults

  • Anything with the word DIET- Just stop. You know what’s healthy, fruits, veggies and lean meats. Its really not that hard, so stop trying to “wiggle” your way around it and find ways to cheat. You either want to be healthy, or you don’t. Just because something says calorie free does NOT mean its healthy and you should consume it …much less all the time! Whether its soda, a “vitamin-enhanced” water, or even a diet drink (i.e.. Slim fast) if it had fake sugar… its not healthy. Just hear me out…. When fake sugar (sweet n low, aspartame. Just to name a few) enters your body it turns into formaldehyde, Formaldehyde is something scientists use to “preserve and protect”. …..  Ew. Think about it for a minute. Google it. Quit preserving your butt with diet soda ok. So the fix- Drink waters, add fruit to it to make it taste better of your getting boded, I think they do make carbonated waters now a days too if its the carbonation your craving …. but make sure there isn’t fake sugar in it.
  • Bread Galore- Sandwich making has become a “fit” and “healthier option” when your on the go or at work. Well lets take the fact that people love their meat, so you know we either add a bunch of meat (Usually lunch meats, pre-package, and FULL of sodium) Or we get the Meat-iest sandwich we can at Subway. “Cold-cut trio me please!” Then we pile on the mayo, or sugar-laden salad dressings (because you know that don’t buy Organic and Natural brands!) Pile on the smallest amount veggies and a lot of cheese ….on a foot long. So the fix is – So when you do make a sandwhich on some Eziekiel bread, or Udis. … Some OTHER form of Healthy Bread, (how to pick a healthy bread- **coming up in a post soon!) to put your sandwich on.        http://shop.udisglutenfree.com/ppcdo/search/google?gclid=CKuO-IbtlLgCFc1cMgodXUgAzA and please, make veggies the main part of it.

bread diet

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)