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  • Portion Control at Family Gatherings

    Picture yourself at the Holiday family gathering. You are so proud of yourself as you’ve managed to stay away from the wonderful assortment of appetizers and those creamy mash potatoes smothered in rich gravy. Woman w pieBut then Aunt Nellie appears with her famous apple pie. You love her apple pie! So you have a bite to avoid offending her, and next thing you know, you’re back for seconds!

    The holidays make it especially hard to deal with food distractions. There are so many triggers that can cause us to overeat or make unhealthy food choices. That’s why it’s important to understand your eating triggers and learn strategies to deal with them.

    Here are a few common triggers and how to overcome them.

    KNOWING WHY YOU CAVE

    Family pressure: Many times you feel forced to eat foods because people keep putting it in front of you.

    Why you cave: You don’t want to offend. Every family has “food pushers” who are hard to turn down, even for the most disciplined of us.

    Solution: Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful”.

    If that’s not possible, get creative. Tell her, ‘I love your pie so much. I’m going to take some home with me.’ Then you have the option of throwing it away, giving it away, or dividing it into smaller portions and freeze to savor each separately later.

     

    Social snacking: At a party, you make multiple trips to the cheese & cracker tray and the dessert tray and drink too much wine – like everyone else there.

    people around apeitizersWhy you cave: It’s the mirroring effect, “We tend to see what others around us are eating and do what they’re doing.”

    Solution: Sit down, away from all the goodies. When you move around at parties you tend to graze more and lose track of what you’re eating.

    Another tactic: Eat a healthy meal or snack with Protein in it before you go to the party so you’re less inclined to overindulge, and drink 2 glasses of water before having each alcoholic or high calorie beverage.

     

    Cleaning your plate: Why you cave: If I want dessert, Mamma says I have to eat everything on my plate.

    Solution: Remember YOU are now in charge of YOU and YOUR BODY. You get to decide what you are and what you are not going to eat!

     

    What to do Before, During & After the Gathering

    1. Eat a healthy breakfast if your Thanksgiving meal will be at lunch. Eat a healthy breakfast and lunch if you’re meeting for supper. Portion control will be easier this way.
    2. Drink your water. Recent studies found that when people drink glass of watermore water throughout the day; they end up eating fewer total calories. Water and water-rich foods can help you feel full longer.  Keep a cup of water in hand at parties, sip water between bites, and meet your daily quota to help prevent overeating.
    3. Work out before the big meal. If your health club is closed, why not take the dog for a brisk walk? Even vacuuming the floors or shoveling snow can get your heart rate up. Working out up to 90 minutes before the meal will help keep your metabolism raised for at least four hours and your body will be able to process the meal more efficiently.
    4. BEFORE you arrive have a glass of water, a protein rich snack and/or take a ThermoBond tablet. (They help lower fat absorption. Get them HERE)
    5. When you get to the gathering. Be social! Greet everyone BEFORE you have any food or drink. And don’t stand around the food table. Focus your energies on making conversation with others instead of focusing on the food. Remember conversation is calorie-free.
    6. Be wise when choosing appetizers. A small portion of some appetizers may help you from overeating at dinner. Pick up a small plate, and stick with vegetables, but limit or avoid the creamy dips. Restrict your intake of butter crackers, chips, cheese and meats. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds for appetizers.
    7. Filling your Plate. Put the turkey or meat (size of deck of cards) in center of the plate with a little potatoes & gravy on Plate-of-foodtop. Add a SMALL spoon of everything else around the edge. This keeps everyone happy that you took their special dish. If you don’t care for something, don’t eat it. PLAY with it. Only get another spoon of what you REALLY like BEST. YES, you should have food left on your plate. After all, you need to save room for a SMALL piece of dessert!
    8. Slow down. Savor your food and the experience of eating. You’ll eat less, feel more satisfied, and recognize feelings of hunger before it’s too late.
    9. The Day After.  Drink plenty of water (1/2 your body weight in ounces of water)
    10. Next 3 Days eat less especially sugary & fatty foods

    No moderation + No planning = Weight Gain

    Set your goals, make a plan, and write everything down. If you want to maintain your weight, then identify the events that you might be at risk for this holiday season.  If you have a gathering to attend, write down your strategies (see the above list). Review your strategies each day so you will know what to do when a temptation appears!

    Many blessings on you as you celebrate this wonderful time of year,

    Kathy

    Anyone willing to make a comment about a major reason why you might find it difficult to manage your weight during holidays?

    November 22, 2014 • Healthy Hints, Mind Managing • Views: 1324

  • 10 Ways to Practice Gratitude

    In my previous post I explored how Gratitude affects your physical, mental and emotional health. And that a lack of it can actually cause stress and weight gain. Read more here….

    There really is nothing unpleasant about feeling grateful – in fact, it’s just the opposite.

    So let’s go over some ways to increase your Attitude of Gratitude!

     

    Here Are 10 Ways to Practice Gratitude

    1. Keep a daily gratitude journal.   Just write down a list of three to ten things for which you are grateful.  You can do this first thing in the morning or before going to bed at night or better yet book-end your day by doing morning AND night.
    2. Write a gratitude letter/email to a person who exerted a positive influthanks letterence in your life but whom you have not properly thanked.  Even better, meet with them and read it to them face-to-face.
    3. Attempt to go the day without complaining, criticizing, or gossiping.   Several self-improvement book authors have suggested wearing an item like a “No Complaints” wristband or gratitude charm bracelet to help condition themselves to be constantly aware of the things in their lives for which they are grateful.
    4. Make a Gratitude Question Sign – “What do I have to be grateful for today?” Then answer it when you wake up – every morning for three weeks. (and yes, you may expect miraculous results).
    5. More Visual Reminders.Two obstacles to being grateful are forgetfulness and lack of awareness.  You can counter them by Give yourself visual cues that trigger thoughts of gratitude.  Use Post-It notes to list blessings on your refrigerator, mirror, or the steering wheel of your car.  Or, set a reminder on your smartphone to signal a time during the day to just pause and count your blessings.
    6. Have a gratitude partner.  Social support encourages healthy behaviors because we often lack the discipline to do things on our own.  Enlisting a friend or significant other to share your gratitude lists will help you be more grateful.  If we surround ourselves with grateful people, we surround ourselves with more  If we surround ourselves with ungrateful people, we are often more susceptible to more negative emotions.
    7. Social-Media-LogosMake a public commitment to being more grateful.The beauty of social media is how many people you can touch.  Hold yourself accountable to writing something on a social network that you are grateful for each day.  You’d be surprised how many people will write back and how many you can influence, including yourself.
    8. Change your inner dialogue.Research has shown that we can change our mood by changing the tone of the things we say to ourselves.  Taming your stressful thoughts can Rubber band on wristbe extremely healing. What I have found to be helpful with this process is snapping a snug rubber band, the kind keeping bunches of produce together is perfect, worn on your wrist each time you have a negative thought. Seriously try this for a week. Everyone I know who has done this found they had next to no negative thoughts before the 7th day!
    9.  Give Yourself the Gift of the Present. Multiple research has shown that when we are truly focused on the task at hand be are happier. Surprisingly this applied even when doing an unpleasant task!
    10. The “Secret” For Gratitude Power Here is the most powerful ‘secret’ in harnessing gratitude power for weight loss: You absolutely MUST make your gratitude emotionExcitement (July 2011)al rather than rational.  No matter how unattractive you may feel, there are always many people who are worse off than you. All you need to do is notice and feel genuine appreciation for how fortunate you are.

     

    I would love to hear from you on ways YOU practice the “Attitude of Gratitude”

    Blessing of Gratitude & Health upon YOU!

    Kathy

    November 14, 2014 • Healthy Hints, Mind Managing • Views: 1115

  • Gratitude and Your Health

    Thankfulness or gratitude is a popular topic in November. You will even find people posting each day on face book something for which they are grateful. Since my focus is on helping others towards a better and healthier lifestyle, I actually get excited for them because I know gratitude and your health go hand-in-hand!
    Gratitude, according to Wikipedia, is “a feeling or attitude in acknowledgement of a benefit that one has received or will receive.”

    Multiple research studies show that those who practice an ‘Attitude of Gratitude’ experience:

    • an increase of happiness
    • significantly increases the body’s natural antibodies
    • reduced stress
    • tend to have healthier blood pressure and heart rate
    • tend to be more creative problem solvers
    • bounce back more quickly from adversity
    • have stronger social relationships

    This isn’t to say these people have lives where everything is going great. It just means that they are acknowledge their blessings. They are grateful for the good that is in their life, for simple pleasures, for everything they receive from others and from the universe.
    Unfortunately many people don’t even take 5 minutes to reflect on the good in their lives. They actually spend most of their waking hours on auto-pilot. Their attention is on being upset or annoyed by what is lacking in their life or by what they perceive others are doing to them. Unfortunately this lack of gratitude just leads to more of the same (Law of Attraction) and worst more stress which we all know is very harmful to our health and overall wellness.

    COMPLAINING LEADS TO CHEATING

    If we focus on an aspect of our lives that we don’t particularly like, how fat your are or deprived you feel by not having sweets, then you will just amplify those tempationsawful feelings. This will make it much more difficult to resist that latte or bag of chips later in the day. What to do? Deliberately count the blessing that are in your life right now BEFORE you reach your ideal weight. This will increase your happiness and peacefulness making it much easier to take a walk or brew a cup of herbal tea instead of chowing down the forbidden foods.

    GRATITUDE INCREASES CONFIDENCE

    Focusing on all the wonderful things in your life automatically causes you to feel more confident about yourself. Even when you reach a plateau (and we all do) it is easier to remain peaceful and stick to your plans, when practicing gratitude.

    GRATITUDE GIVES YOU MORE PERSONAL POWER

    Ever notice that when you are aware of how ‘right’ your circumstances are, you feel more in control and less like a helpless victim? That is the power of the Attitude of Gratitude!

    You might wonder what in the world you can possibly find to be grateful about.

    The truth is that your world is full of blessings, whether you notice them or not. Bottom line: ingratitude is a habit and any habit can be changed.

    Invest in yourself today by noticing the countless blessings in your life. A few minutes here and there a couple times a week is a start, however daily consistency is what pays out with HUGE DIVIDENDS!

    Do you regularly practice the Attitude of Gratitude? How has it changed your life, health, relationships? Please share below in the comments to help inspire others.

    Wishing you Health, Joy & Happiness!

    Kathy

    November 8, 2014 • Healthy Hints, Mind Managing • Views: 1126

  • Essential Oils to Use While Dealing With Clutter

    This is the 4th part in my 4 Part blogs on CLUTTER. While dealing with the the clutter, many new physical and emotional issues may arise. So let’s discover some ways to handle them or at least make them more manageable.

    It can take a while to tame our clutter areas and this in itself can affect our emotional and physical health. (Click HERE to learn MORE) While “Dealing with Clutter” (Click HERE to learn MORE) we can stir up dust causing allergies as well as buried emotions. And then of course there is acquiring the new habits to Maintain a Clutter Free Environment (Click HERE to Learn MORE)

    I have found there are many essential oils that can help with the physical, mental and emotional issues that pop up. Here is a list of essential oils I have found to be helpful.

    Essentials Oils to Use While Dealing With Clutter

    To Help Minimize the Dust in the Air – Respiratory  capsules, Respiratory Blend, Lavender, Lemon, Melaleuca, Protective Blend, Peppermint, or try Cleansing Blend which eradicates unpleasant odors and clears the air and protects against environmental threats

    (When the dust starts floating I reach for – 2 drops each of Lavender, Lemon & Peppermint in a shot glass with ½ ounce of water. Just take the shot orally. I usually follow it with 8 ounces of water. If the air is really heavy with dust, pollen, smoke, etc. I may need to have another shot in an hour or so and then I’m good to go!)    To purchase Retail or Receive Discounts click HERE or contact me at, Kathy@kathyskinner.com

    Promote Calm Feelings – Elevation the Joyful Blend, Frankincense, InTune the Focus Blend, Lavender, Peppermint, Serenity the Restful Blend

    Assist with Clear Breathing – Breathe the Respiratory Blend, Eucalyptus, Lavender, Lemon, OnGuard the Protective Blend, Lime, Oregano, Peppermint

    To Uplift Mood – Bergamot, Balance the Grounding Blend, any of the citrus oils, Elevation the Joyful Blend, Frankincense, Peppermint, Roman Chamomile, Rosemary, Serenity the Resting Blend, Wild Orange, Ylang Ylang

    Relieves Occasional Indigestion – Coriander,  Digestzen the Digestive Blend, Dill, Fennel, Ginger, Peppermint

    Enhance and sustain focus – Balance the Grounding Blend, Clary Sage, Frankincense, InTune the Focus Blend, Lavender, Rosemary, Serenity the Resting Blend, Vetiver, Ylang Ylang

    To Energize – Basil, Bergamot, Cinnamon, Citrus Blis the  Invigorating Blend, Elevation the Joyful Blend, Eucalyptus, Frankincense, Lavender, Lemon, Peppermint, Rosemary, Wild Orange

    Create a sense of calm and well-being – Balance the Grounding Blend, any of citrus oils, Joyful Blend, Focus Blend, Lavender

    Soothe Achy Muscles and Joints – Frankincense, Helichrysum, Myrrh, Basil, Eucalyptus, Ginger, Lavender, Peppermint, Wintergreen

    Improve Productivity – InTune the Focus Blend, Rosemary, Vetiver

    Promote a Positive Outlook – Bergamot, Balance the Grounding Blend, any of citrus oils, Elevation the Joyful Blend, Frankincense, Lavender, Melissa, Peppermint, Roman Chamomile, Rosemary, Serenity the Resting Blend, Ylang Ylang

    Calm Restlessness – Basil, Frankincense, Geranium, Lavender

    Improve Sleep – Clary Sage, Frankincense, Lavender, Serenity the Blend, Ylang Ylang

    Lessen Stress – Balance the Grounding Blend, Citrus Blis the Invigorating Blend, Clary Sage, Elevation the Joyful Blend, Frankincense, Geranium, Lavender, Marjoram, Patchouli, Serenity the Resting Blend, Wild Orange, Ylang Ylang

    NOTE:  There is a great difference in quality of essential oils, which is why I am very particular about which oils I use. To learn about differences click HERE or contact me at Kathy@kathyskinner.com

     I just love Elevation the Joyful Blend! 

    It is the essential oils of lavandin, tangerine, elemi, lemon myrtle, melissa, ylang ylang, osmanthus, and sandalwood flawlessly combined for an immediate and dramatic effect. I often wear it as a perfume on my pulse points and have found that it not only lifts my spirits and calms me but those around me as well.

    I have even put some on a cotton ball and taped it to the underside of a desk to lift up others sitting at the desk.Wool Dryer Balls 4

    Sometimes I will put it on my dryer balls so the aroma permeates our clothes in a subtle way. And because the oils are pure (not synthetic) we don’t have allergic reactions like when using dyer sheets.

    Visit my doTERRA website or contact me to make a purchase, receive Discounts and learn more. Kathy@kathyskinner.com

    If you have found essential oils helpful that I have not mentioned, please share in the comment section below!

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 3, 2014 • Essential Oils, Healthy Hints, Mind Managing • Views: 1325

  • Clutter, Part 3 – Clutter Free Maintenance

    Now that you’ve learned how to get rid of the clutter in my previous blog (click HERE to get it)

    Here are some key strategies to keep things the way you like with clutter free maintenance:

    • Make an appointment with yourself for clutter maintenance. Yes, literally set an text_remindmeappointment.
    • Adopt the 30 second rule – If a job takes around 30 seconds or less to do, do it immediately. This applies to putting away your shoes, sorting mail, and other small jobs.
    • Check your CLUTTER spots. Remember those piles that you just got rid of? Clutter tends to accumulate in the same places–the front door, the kitchen table–little by little each day. So focus on the areas where you tend to leave clutter at thebedroomclutter end of each day so they don’t turn into big piles again.
    • Put YOUR Things Away! Once you have “a place for everything and everything in its place,” you’re ready for this important companion rule – When you take something out, you should simply put it back.
    • Take 15 Minutes a few times a day to clean. You can get a lot done in 15 minutes, and it doesn’t impact your schedule too much to do so.
    • For every item you bring in, get rid of something. Depending on your stage in life, you will need some flexibility here.friends-having-coffee
    • Have people over more often, and really enjoy your home. Live like you really appreciate your newly beautified haven, and you’ll be automatically more likely to maintain it.

     

    A WORD ABOUT When Clutter is “Good”

    Remember that all clutter is not bad. For many people, clutter is part of their creative process.

    When beginning a creation – such as writing an article, mapping out a business strategy or creating a craft project – I pull out resources like books, clippings, articles, patterns, fabric and tools I need. How do I know this is GOOD clutter? I check in with myself. If I feel inspired, the clutter is serving me and contributing to my creative process. If I feel, drained, anxious or stressed, the clutter needs to be tamed.

    When we take action to manage clutter irritations or distractions, it builds our confidence. We start feeling better physically, mentally and emotionally. And we come to realize that we can actually achieve success in other areas of our life as well.

    Am I perfect at this? No. When I get very involved with projects my everyday maintenance may not happen. I use to beat myself up, now I’m older and wiser and accept that it is a process.

    Please share in the Comments section below, ways you get a handle on your clutter. I’m always up for learning new tricks.

    Looking for some guidance on deep cleaning, here is a step-by-step guide:

    31 Days to Clean  by Sarah Mae  HERE

     

    Click HERE to learn out how to use essential oils can help you while you are in the process of dealing with the clutter.

    Many Blessings on Your Day, Kathy

    October 3, 2014 • Healthy Hints, Mind Managing • Views: 513

  • Clutter, part 2 – Ways to Deal with Clutter

    You have most likely heard the saying, “What one person calls clutter another calls a treasure”. So the first step is to figure out what qualifies as clutter to you.  No one can decide this but you.

    Clutter or treasure

     

    To learn how clutter or too many treasures affect    your health check out my previous blog  Clutter – How Our Clutter Affect Our Health

     

     

    WAYS TO DEAL WITH CLUTTER

    There are three ways to change any environment:

    1. by add something to it
    2. to take something out of it
    3. to modify it in some form

    Realizing this go through and figure out what is irritating and distracting to you. Be sure to take a pen and pad with you and ask yourself these questions:

    • What changes need to be made? A few pictures on those blank sterile walls, clean up the pile of magazines, rearrange the furniture so the walkway is easier to maneuver?
    • What needs to be fixed and how?
    • Who might you be able to delegate all or part of the task to? Does it need to be hired out, do it myself or could someone in my household handle it? A key strategy for getting more done is to master the art of delegation. I use the 80% rule – if another person (this includes children) can do the job 80% as well as I can and it isn’t a personal item like going through old photos or bills, then it is delegated.

    Another key strategy is set a time limit and mark that time as an appointment on the calendar.

    Starting small is also a key strategy. Tackle one room or even one bookshelf or drawer at a time. cluttered-drawer

    By the way if you are cleaning out drawers, don’t dump out the whole drawer, it’s just too overwhelming. Instead, take out items that can be thrown away, then things you can donate, don’t belong there, etc.

    When working on a closet, desktop or corner of a room deciding what makes the cut can be tough. It can really be helpful to make a list of parameters which also makes the process go quicker. For instance you might decide:

    • to throw out anything stained or torn
    • donate clothing you haven’t worn for six months

    A key strategy I use is having boxes ready for sorting items into, labeling them:

    boxes cardboardThrow OUT

    Donate

    Not Sure

    Belong Somewhere Else

     

    Give yourself the 60 second or less decision rule. This key strategy will make a big difference. You will be going with your gut decision and more likely making the right choice. If it takes longer than 60 seconds it goes into the ‘Not Sure’ box to be re60 second clockvisited in 6 months, to be resorted again.

    I find that sometimes it is helpful to have a buddy when sorting. They keep you on your task of moving quickly. Besides most activities are more fun when shared with a friend! (People use to actually pay me to help them through this activity so this is also an option if you don’t want to share with a friend.)

    Check out my Blog about MAINTAINING to keep the clutter from returning.

    And how Essential Oils to help you when dealing with clutter HERE

    I’m always up for learning new ways to sort through and organize. Please share in the Comments section below.

    Blessings for a happy living space,

    Kathy

    September 25, 2014 • Essential Oils, Healthy Hints, Mind Managing • Views: 703

  • Clutter – How Our Clutter Affects Our Health

    Living a Healthy Lifestyle involves all areas of our lives. There is actually an intricate relationship between our health and our environments and visa versa. Traditional Chinese Medicine emphasizes the importance of deep cleaning and organizing ones environment for greater health and happiness.

    The spring and fall seasons are the best times for releasing and letting go on all levels. We can gently detoxify our bodies, minds, and spirits, as well as our environments. This prepares us for the new growth that comes with this energetic and vibrant season of Spring. Fall cleaning helps us to clear summer debris, get organized and prepared for more hours spent inside, not to mention the upcoming holidays!

    When we release our excess baggage it allows us to create spaciousness, energy, and inspiration on all levels. In turn this helps our healing potential to increase. Our physical spaces are filled with dozens of minor distractions, such as stacks of unread books, messy drawers, scuff marks on the wall, and closets filled with unused items. For most of us, these things are just annoying, generally insignificant and easily ignored. Rarely do we recognize them for what they really are – potent threats to our productivity, energy, concentration, pocketbook and peace of mind.

    THE EFFECTS OF CLUTTER

    We are all products of our environments, and vice versa, since the environments we create reflects and affects our physical, mental, and emotional health. When life becomes messy or disorderly, our physical as well as mental/emotional health can also get muddled and we become less energetic and less efficient.

    Some of the physical health consequences are:

    • Allergies and asthma worsened from dust, mold, and animal dander
    • Feelings of ‘suffocating,’ or ‘I can’t breathe’ when seeing too much clutter
    • Multiple studies show that when people describe their lives as messy, disorganized, or inefficient, they can experience symptoms of bloating, congestion, inflammation, and poor digestion.
    • If left untreated, these symptoms can progress to more serious health conditions. According to Peter Walsh, who wrote Does This Clutter Make My Butt Look Fat?, clutter may even be making you fat. He noticed an association between the amount of clutter people have and their excess weight. The common denominator is “a life of consumption — too much stuff, too much to eat.’’
    • Just sitting in a cluttered room can create stress, as the clutter provides a great deal of information for the eyes to process.

    Some of the mental consequences are:         

    • Your mind becomes overwhelmed and your senses go into overdHeadacherive to process your surroundings.
    • It creates chronic restlessness because your mind constantly short-circuits giving you the feeling your work will never be “done.”
    • It causes distraction. Instead of focusing on the task at hand, you might even find yourself weighed down with feelings of guilt about your home not looking the way it “should.”
    • Clutter causes wasted time, money and frustration. When your home isn’t in order, you might find yourself more frustrated when you can’t find simple, everyday items crucial to your well-being, like glasses or keys.

    searching-for-lost-things

    • Clutter or disorganization constantly demands your attention draining your energy, decreasing productivity and task performance. This increases your levels of cortisol, the stress hormone. As we have all been repeatedly told, long-term stress contributes to many chronic illnesses. Some of the most common conditions aggravated by chronic stress include:
      • Heart disease
      • Digestive problems
      • Sleep disturbances
      • Obesity
      • Autoimmune diseases
      • Cancer

    Some of the Emotional consequences are:

    • When overwhelmed with “memory” clutter we may have an undue preoccupation with things in the past and can become depressed.
    • Some people becomebunch of lace anxious because they can’t toss out items. They are worrying they might need those items someday.
    • Others may so feel overwhelmed by their physical clutter or disorganization they to go into a state of resignation. This happens when you have a sense that you can’t control the little things life, like quickly finding a stapler when you need it. Sub-consequently you begin telling yourself that you can’t have the bigger things that you want, such as a better car, prestigious job, or loving relationship.

     

    I had so much to share on clutter that it has turned into a 4 part blog. In my next blog I share ways to start clearing through the clutter so you can experience greater peace, happiness and health!

    Kathy

    P.S. Click HERE to learn which essential oils to use while dealing with clutter

    September 24, 2014 • Healthy Hints, Mind Managing • Views: 1694

  • Getting Your Portions Back on Track

    It’s that time of the year when we start peeling off the clothing layers and discover what’s been hiding underneath. Whether you are dismayed or happy at what you find, this is a good time to re-evaluate our eating habits. After checking to make sure I am drinking all my daily water, I look at my portions.

    It’s amazing how more food seems to creep onto my plate! Even ‘healthy’ foods need to be portioned correctly.

    A PORTION is how much food that we eat in a sitting, for a meal or snack. The first step to mastering portion control is to identify what a RECOMMENDED SERVING of your food selections looks like. So when you have a meal that includes some meat, vegetables and grain, for example, you’ll notice how many servings of each you have on your plate.

    Today, let’s start with what ONE serving of Fruit or Vegetables loFruit oks

    One Serving of high water contents whole Fruit & Veggies are about the circumference & thickness of spread out hand or more specifically:

    Cooked vegetables – 1/2 cup

    Raw leafy vegetable (like lettuce) – 1 cup

    Vegetable or fruit juice – 1/2 cup

    Fruit can be 1 medium fruit (about size of a baseball);

    1/2 banana

    Melon or fresh berries – 1 cup

    Dried fruit – 1/4 cup

    Women – at least 2 fruit servings and 3 vegetable servings a day

    Men – at least 3 servings of fruit and 4 of vegetables.

    Next time we’ll talk about starchy fruits and vegetables along with carbs and grains.

    See you then,
    Kathy

    P.S. If you are struggling with emotional eating, check out my post Dealing with Emotional Eating

    June 21, 2014 • Healthy Hints, Mind Managing • Views: 1720