Want To Lose Weight? Watch your Portion Size!

 

Portion Size

It’s about the portion size!

Lifestyle changes that lead to a lighter healthier you.

Watch your portion size

Losing weight is a matter of eating less and moving more. Calories in minus calories burned determine your weight. Not so fast, it also has to do with the types of foods you eat and when. We will discuss that later. More importantly if you want to keep the weight off, you need to make permanent lifestyle changes or it will just creep back on. Here are some small changes you can make which can add up to big results, a lighter and healthier you.

GIVE UP THE SUPERSIZE!

Watch your portions; let me repeat that portions do matter. Even healthy foods contain calories. Our brains have been “hijacked with supersized portions, giant bagels, commercials of skinny women holding supersized cereal bowls, (Special K), restaurant, portions are frequently 2 to 3 times the healthy serving size your body needs. You need to retrain your brain to recognize the correct portion size. Measure, measure, measure. Try this trick pour yourself what you think is a serving size of cereal and then in another bowl actually measure the 2/3rd of a cup serving. Chances are you poured two to three times the serving size which means you are eating two to three times more that you should. This may be the reason the pounds are not coming off even though you increased your activity level.

Next replace your large dinner plates with smaller salad size plates, you will naturally give yourself smaller portions. If you fill up a big plate you will be doubling or tripling the portion sizes, and eating far more calories then your body needs. If you have a smaller plate your brain will be satisfied with the smaller portions, the brain registers that your plate is full. Again, measure until you know exactly what a serving size looks like.

Here are some guidelines. Your fist equals about 1 cup, the palm of your hands is about 3 to 4 oz. serving of chicken fish or meat. Your thumb is about 1 oz. (cheese) a tennis ball is about a half cup of fruit or vegetables your thumb tip is about 1 tsp. a small handful of nuts is about 1 oz. (20 almonds)

Also serve yourself from the stove, never bring serving bowls to the table, it is too easy to keep having additional servings. If you have to get up from the table to get a serving you will be less likely to over eat.

We all know when we go out to eat the portion sizes are at least twice what we need to be eating. Try ordering a salad (dressing on side) and appetizer instead of an entrée or ask to have half your entrée wrapped up to take home before they serve it. Consider splitting an entrée with someone.

Remember eating was meant to be enjoyable, enjoy your food. Eat slowly it takes time to signal the brain that it’s full.

Portion Size

It’s about the portion size!

Lifestyle changes that lead to a lighter healthier you.

Watch your portion size

Losing weight is a matter of eating less and moving more. Calories in minus calories burned determine your weight. Not so fast, it also has to do with the types of foods you eat and when. We will discuss that later. More importantly if you want to keep the weight off, you need to make permanent lifestyle changes or it will just creep back on. Here are some small changes you can make which can add up to big results, a lighter and healthier you.

GIVE UP THE SUPERSIZE!

Watch your portions; let me repeat that portions do matter. Even healthy foods contain calories. Our brains have been “hijacked with supersized portions, giant bagels, commercials of skinny women holding supersized cereal bowls, (Special K), restaurant, portions are frequently 2 to 3 times the healthy serving size your body needs. You need to retrain your brain to recognize the correct portion size. Measure, measure, measure. Try this trick pour yourself what you think is a serving size of cereal and then in another bowl actually measure the 2/3rd of a cup serving. Chances are you poured two to three times the serving size which means you are eating two to three times more that you should. This may be the reason the pounds are not coming off even though you increased your activity level.

Next replace your large dinner plates with smaller salad size plates, you will naturally give yourself smaller portions. If you fill up a big plate you will be doubling or tripling the portion sizes, and eating far more calories then your body needs. If you have a smaller plate your brain will be satisfied with the smaller portions, the brain registers that your plate is full. Again, measure until you know exactly what a serving size looks like.

Here are some guidelines. Your fist equals about 1 cup, the palm of your hands is about 3 to 4 oz. serving of chicken fish or meat. Your thumb is about 1 oz. (cheese) a tennis ball is about a half cup of fruit or vegetables your thumb tip is about 1 tsp. a small handful of nuts is about 1 oz. (20 almonds)

Also serve yourself from the stove, never bring serving bowls to the table, it is too easy to keep having additional servings. If you have to get up from the table to get a serving you will be less likely to over eat.

We all know when we go out to eat the portion sizes are at least twice what we need to be eating. Try ordering a salad (dressing on side) and appetizer instead of an entrée or ask to have half your entrée wrapped up to take home before they serve it. Consider splitting an entrée with someone.

Remember eating was meant to be enjoyable, enjoy your food. Eat slowly it takes time to signal the brain that it’s full.

10 Tips To Help You Lose Weight and Get Healthier.

Here are 10 basic tips to start you on your way to permanent weight loss, one step at a time:

#1 Start with a personal commitment to yourself.  Before you can make changes that last, promise yourself that you are doing this for real.  No medical consultation in the world is going to make a difference if you are not committed to making changes happen.  Your progress in choosing foods, activities and ways to reduce stress only work if you are ready and willing to make the new choices you’re giving yourself.

#2 Find what motivates you and work with that.  Only you know the real reasons you want to make a change.  No one can tell you the right reason. This has to be what you want for yourself.  Think about what means most to you, like “I want more energy and fun playing with my kids,” or “I want to feel more comfortable in my body.”   Write your reason down.  Keep it in mind.  These thoughts will help you make positive, healthier choices.

#3 Say to yourself:  I can do this! Your mind is powerful – the most powerful tool you have.  When you tell yourself “I can,” you’re helping set the course of your actions.  Your actions follow your thoughts.  “I can do this” leads you on to your own personal success.

#4  Look at how you think about food, and change the way you think about it. Food is meant as fuel for your body.  It gives you nourishment and the ability for your body to perform.  People may talk about “comfort” food.  But any “comfort” in eating doesn’t last very long.  Our thoughts and relationships about food are complicated.  Be willing to reflect on your thoughts and feelings about food, and decide which thoughts to keep.#5  Take time to relax and enjoy yourself when you eat.  Enjoy your food.  Be mindful and allow yourself to sit down for your meal, and enjoy every bite. Don’t watch TV while eating, or check your email, or read.  Make meal time a pleasure and a break you take for yourself.

#6 For the first 3 weeks, write down what you eat in a food diary.  This isn’t forever, — it’s good to do at least for the first 21 days.  Keeping a food diary will help you become aware of the new habits and choices you are forming.  It will help keep you on track..

#7 Keep unhealthy foods out of your home.  Remove any foods you’ve decided to keep out of your life for now.  You save yourself a lot of stress and temptation if it’s not in your house.  Make sure you remove trigger foods from your home: those which you can’t stop eating once you get started.  Know that you’re not alone in having foods that are just not safe for you to have nearby:  There’s a reason why certain potato chips makers advertise that “You can’t eat just one.”

#8 Drink water.  Plan times to help yourself to a glass of water.  Drink a glass before you have a meal, and before you have a snack.  When you make sure to give your body enough water, you are less likely to make the common mistake of eating, thinking you’re hungry, when you are actually thirsty instead.  Drinking plenty of water also helps prevent food cravings, and keeps you from feeling fatigue due to dehydration.

#9 Get active.  Find an activity that you enjoy.  Make time to enjoy your activity for at least half an hour, 5 days a week.  Exercise speeds up your metabolism.  If you stay active for 60 minutes a day, you reach your weight loss goals even faster.  In addition to an activity that gives your heart rate and metabolism a healthy boost, find an exercise that helps you improve muscle strength.  Just two days per week of strengthening exercises is enough to improve wellness.  Your doctor can help you find a range of activities that are safe and beneficial to you.   Always check with your doctor before starting an exercise program.

#10 Eat breakfast – don’t skip it.  A healthy breakfast is a signal to get your metabolism going after having no food overnight.  When you skip breakfast, your body response as if you are under stress.  It automatically responds with hormones that tell your body to conserve fat tissue.

Could A Leaky Gut Be The Cause Of Your Symptoms?

Could A Leaky Gut Be The Cause Of Your Symptoms?

Do you suffer from? Fatigue? IBS? Rashes? Or Joint Pain?

A “Leaky Gut” can cause of a wide variety of symptoms and diseases.
Including the following:

Chronic Fatigue Syndrome
Fibromyalgia
Food Sensitivities
Diarrhea, constipation, gas, bloating or IBS
Rashes, hives, eczema, psoriasis or acne
Allergies, asthma
Joint pains, arthritis
Autoimmune disease, Celiac, Rheumatoid Arthritis, Chron’s disease

Leaky gut syndrome happens when the lining of your intestines are damaged by inflammation. Foods including gluten, highly processed foods, medications, stress, intestinal infections and an imbalance of your intestinal bacterial flora are some of the potential causes of a leaky gut.

When the intestinal lining is damaged, inflammation develops resulting in small holes in the intestinal lining causing increased intestinal permeability. The problem comes from small food particles, and toxins that can now “leak” into your blood stream through these holes. Once these substances enter your body they can trigger an inflammatory immune response, resulting in a wide variety of symptoms and diseases.

How to treat a leaky gut? As long as the intestinal lining is damaged food and toxins will continue to enter your blood stream and continue the inflammatory process.
The way to stop this vicious cycle is to heal your intestinal lining.

At Optimal Wellness we use the 5R Restoration Program

Remove offending substances from the diet, while adding targeted nutritional support to help remove unwanted compounds from the body.

Replace digestive enzymes if needed. Digestive factors and enzymes facilitate the breakdown of food. An insuffiency of these enzymes prevents optimal digestion and absorption of nutrients.

Reinoculate the GI tract with a good probiotic (good bacteria) to rebalance your intestinal flora. This balance is import to your overall health including supporting your immune system, GI health, digestion and intestinal barrier function.

Regenerate the GI mucosa through diet and lifestyle changes, enhanced by nutritional support. If needed we may recommend medical food to help repair and maintain intestinal integrity
Retain the health of your GI tract with nutritional support along with healthy eating, adequate sleep, regular exercise, and stress management.

The Four Essential Supplements

The Four Essential Supplements

With so many vitamins and supplements available, what are the essential supplements we need for optimal health?

A good Multivitamin, a little insurance policy to ensure you are getting essential vitamins and minerals. Despite eating a healthy diet it is very difficult to get all the essential nutrients your body needs to function optimally.

A good probiotic, probiotics are naturally occurring “good bacteria” they are essential for your optimal wellness. They manufacture key nutrients, and limit unhealthy bacteria. Stress, poor diet and antibiotics can disrupt the balance, a good probiotic can return your intestinal tract to the proper balance. They improve digestion, strengthen your immune system, and help prevent inflammation, which can lead to chronic disease.

Fish oils, which are rich in essential omega 3 fatty acids EPA and DHA. Omega 3 fatty acids are essential to good health. These essential fatty acids reduce inflammation and help prevent chronic disease. They support the immune system, the cardiovascular system, and help with cognitive function, attention, mood, and memory.

Vitamin D is involved in playing an essential role in preventing disease. It is essential for muscle strength, helps build bones, strengthens the immune system and has both anti-inflammatory and anticancer effects. Low vitamin D is associated with chronic pain, low mood and dementia. Having adequate levels is essential for optimal health.

Make sure you get good quality supplements, vitamins and that the fish oil is purified and free from heavy metals and other contaminants. I recommend using Metagenics brand for multivitamins, probiotics, fish oil and Vit D.