Portion Control

A key element to losing weight and keeping it off is practicing portion control. You can eat the healthiest food in the world, but if you are taking in too many calories, you will not be able to manage your weight. I’ve often wondered if restaurants would ever consider “downsizing” meals on request instead of super-sizing everything. Seriously, do any of us need a 3,000 calorie meal? Wouldn’t we be healthier and happier if we could go out to a tasty and enjoyable meal out without total excess?? Well until that time, I guess we all have to use some strategies to control what and how much we eat. Here are some tips for keeping your portions in check to effectively lose weight and keep it off:

1. Avoid leaving food in sight

Eating meals family style can make it much easier to reach for second helpings. If they are not accessible, you are much less likely to help yourself to seconds. Leave the serving dishes in the kitchen, and fix yourself one serving. Let it settle for 15- 20 minutes so that you acquire the feeling of being full. Also, put away those “candy dishes” and don’t leave them lying in plain sight.

2. Meat on the side

Avoid making meat the main course of your meal. Load up your plate with healthy grains and vegetables instead, and have meat or a meat-based side dish. This way you will feel full faster and pack your diet with more vitamins and nutrients. Remember a meat serving should be limited to 3-4 ounces. An easy tip is to keep it to the size of the palm of your hand.

3. Buffets are no bargain

All you can eat buffets may seem like a bargain but they will wreak havoc with your weight management. It is nearly impossible to practice portion control in an "all-you-can-eat" situation. If you've ever left a buffet feeling sick, just think about how you felt the next time you're tempted to overindulge. Even when in a restaurant that offers the “bargain” of an all you can eat buffet, I opt to order a standard item from the menu. I save myself hundreds of calories (if not more) and I am not tempted to over eat!

By practicing these tips on a regular basis, you can help to regulate your portion control and maintain a healthy diet long term.

You can learn more at: http://www.cdc.gov/nutrition/index.html

MDFitness Tip

Healthy eating starts with your shopping cart. Learn which foods to grab that’ll keep you on track towards better health. One of our primary principals is to:

Eat More Fruits and Vegetables

We love carbs as much as the next person and a juicy steak is hard to beat. But research shows that eating a rainbow of fruits and veggies provides countless benefits, including protection against cancer, heart disease, and the effects of aging! SO we strive to load up on fruits and veggies as a principle of a great diet!

Ultimately, the FDA recommends a total of nine to thirteen servings of fruits and vegetables daily. That really is not as difficult as it seems since a serving size is only a ½ cup for most fruits and veggies. However, if that still seems daunting, rather than fixate on a specific amount, make sure to have just one vegetable or fruit with each meal. Whether that means adding a banana to your morning cereal or putting tomato and lettuce on your lunch time turkey sandwich, it's an easy way to get your veggies in without keeping a tally sheet. At dinner we practice the 50 percent rule: we aim to have half of our plate covered in veggies. Not only will this help you get your nutrition fix in, but you'll also likely shed some weight. Each bite of vegetable has 3 to 4 times fewer calories than any other bite of food on your plate. In addition the fiber in the veggies will fill you up FAST.

Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness - What can you do about it?

To find out, visit:  http://mdfitnesshealthwatch.blogspot.com/2013/10/delayed-onset-muscle-soreness.html

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Breast Cancer and Exercise

To learn more visit: http://mdfitnesshealthwatch.blogspot.com/2013/10/breast-cancer-and-exercise.html

Twelve Easy Ways to Improve Your Health

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