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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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.

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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 =)

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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.

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How to pick a Healthier Bread

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So there are like a bazillion different kinds of breads out there. Gluten-free, whole-wheat, oat, honey oat, white, potato, rye, sourdough, high-fiber, low cal, and the list could just continue. . . . .

So what the heck do I eat?!?! … Lets look into this.

  • If one of the first ingredients are “Enriched bleached flour” or “wheat flour” Stay away! (Its just a disguised word for white flour)  So if it looks like its whole grain and brown or it even says Wheat bread, doesn’t  mean its necessarily healthy. Even if it says multi-grain or 100% natural doesn’t mean its healthy either.. and rye isn’t necessarily the high fiber choice like you thought.. and don’t even get me started on white Wonder bread… if your eating that.. we are going to have some issues. . . . .

Now your super confused huh!

  • Look for “100% ” Whole Wheat. or 100% Whole Grain. Nothing less. Whole wheat isn’t good enough because its usually made with enriched wheat flour. Look at some labels next time your in the bread section at your local grocery store. You will be surprised how many bread have that ingredient listed as one of the first ingredients.
  • Why you want to shoot for whole grains is because they are naturally low in sugar, cholesterol and high in fiber.
  • Make sure you look at the serving sizes because one loaf will say “145 calories per slice” and some other ones will say “200 calories per 2 slices” make sure you do the math. Companies like to make it difficult when it comes to advertising.
  • Watch out for unhealthy fats such as : Trans fats, hydrogenated vegetable oil, vegetable oil shortening, partially hydrogenated oils.
  • Also stay away from high fructose corn syrup, caramel color, and high sugar.
  • When you go to buy bread squeeze it (don’t crush it! ) but if its super soft and too easy to crush.. its not the best choice, pick a denser bread, it will have more nutrients.

How to choose a good bread:

  1. look for 100% whole wheat (should be first ingredient)  AVOID “enriched flour” !!!!
  2. The shorter list of ingredients the better! (that usually goes with ALL food.)
  3. Try to get less than 200mg of sodium
  4. Shoot for 100 calories of less (per slice)
  5. look for high fiber, 3g or more!

Some good bread options:

  • Oroweat 100% Whole Grain
  • Oroweat Whole Grain + Flax
  • Natures Pride 100% Whole Wheat
  • Sara Lee Hearty and Delicious 100% Multi Grain
  • Arnold Sandwich Thins 100% whole wheat
  • Brownberry whole grain 100% Whole Wheat
  • Ezekiel  4:9 organic sprouted 100% whole wheat
  • Rudis organic bakery- whole wheat 100%

Egg, Spinach, Tomato and Guacamole breakfast sandwich

Made this this morning! YUMMM

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You’ll need :

1 Sandwich thin

Guacamole (or 1/4 of an avocado) – I used about 1 tbsp. of Wholly Guacamole Spicy

1 Egg (cooked to liking)

A handful of spinach

3-4 tomato slices

 

Assemble like a sandwich 🙂

 

Total Weight Watcher (WW) Points : 6

 

Apple and Almond Butter Wrap

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You’ll need:

Apple of choice, I like gala and golden delicious..

pumpkin pie spice OR cinnamon (choose one) 1/4 tsp.

1 serving of Almond butter (usually about 1 tbsp.)

1   8- inch gluten free tortilla

 

Slice you your apple of choice, sprinkle cinnamon or pumpkin spice on to apple (if you find the apple too hard to chew, you can sauté it in a little cooking spray before you add the spices, that will make it softer)

spread Almond butter onto tortilla, place apple inside and roll it up!

SIMPLE< EAST< FAST< AND ON THE GO BREAKFAST! =) Enjoy.

As far as nutrients.. calories: 334, 11g fat , 58 carb, 9g fiber and 8g. protein

And if you decided to try out my earlier post….. Weight watcher points : 10 points

 

Tosca Reno’s Heart-healthy Irish Stew

I love me some Tosca Reno .. If ya’ll don’t know who she is… look her up, truly and inspiration! She’s all over the place now within the fitness and health world. She has her own Clean-Eating books and everything!

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You’ll Need:

2 lb beef tenderloin, cubed

2 large yellow onions, diced

4 large carrots, peeled and chopped into chunks

2 large parsnips, peeled and chopped into chunks

1 turnip, peeled and chopped into chunks

12 red skin baby potatoes, halved

4 large cloves of garlic, minced

2 cups of green cabbage, coarsely chopped

1 tbsp. olive oil

1 tbsp. coconut oil

4 cups low sodium beef stock

4 tbsp. tomato paste

2 springs of fresh rosemary

2 tbsp. of dried thyme

1 tbsp. unrefined sea salt

1tbsp ground black pepper

1 tbsp. herbs de province

1 tbsp. low sodium soy sauce

2 cups water

1 loaf of whole grain bread (optional)

  1. Heat oils in large pot of Dutch oven over med- high heat
  2. Add onion and beef, and cook around 8 min till beef is brown on each side. Stirring frequently to keep it from sticking.
  3. Add carrots, parsnips, turnip, potatoes and garlic and mix well. let cook 10 min.
  4. Stir in stock, tomato paste, and seasonings except rosemary. lay rosemary springs on top of mixture.
  5. Reduce heat to a slow simmer for about 1 hour.
  6. Add cabbage and let simmer for another hour.
  7. Remove and discard rosemary springs, add more water id stew is too thick.
  8. Serve into bowl and serve with bread.