THE 3 PS...PLATE DIVIDING, PORTION CONTROL, PROPER SERVING SIZE

PLATE DIVIDING:

 

The most common version is dividing your plate into 3 sections...1/4 for protein, 1/4 for grains and 1/2 for vegetables.

 

 

A great example meal...steamed broccoli with carrots, grilled salmon, whole grain brown rice.

 

 

If you have a hard time eating that many veggies, you can substitute a percentage of the veggie portion with fruit.

Don't forget to add fruit as your dessert and a glass of milk with your meal to get in the necessary dairy nutrients.

Another version is to divide your plate into 3 equal portions for vegetables, grains and protein...but the protein section is divided up into 3 portions for protein, fats and dairy...for a balanced meal each time.

PORTION CONTROL:

Sometimes it's hard to imagine how much food to put into each section on your divided plate. Try this trick...visualize food portions as the same size as familiar objects.

This is such a handy tool because it's always on hand..haha double pun :)

This one is also good for reference but soon the new generation of healthy eaters will have no idea what a cassette or cheque book are.

PROPER SERVING SIZE:

 

It is important to read nutrition labels on products. They will tell you what a serving size is. Very helpful when eating things like crackers for instance. If you want to make sure you're eating the proper serving size, just don't munch away from the box, look up he serving size and count out that many onto a plate or into a bowl.

 

 

And when eating something from a can, such a soup or beans or veggies...make sure of the serving size, lol, it's not the whole can!

 

 

Fruits and vegetables are harder to determine. This is where a small kitchen scale comes in handy. Especially for potatoes. Not 2 potatoes are the same weight. LOL...and as Al & I found out...one serving to them is a medium potato of 150 grams for 110 calories...we used to eat 2-3 times that amount...and topped with mashed with butter & milk and then topped with LOTS of gravy! (BTW...I know my daughter Desiree is cringing as she reads this because we shared this love of overindulgence)

 

 

THIS WEEK'S CHALLENGE:

 

 

Using smaller plates can really help out. In fact they can help in 2 ways:

 

#1. By using a smaller plate, you can use the same amount of food you usually eat, but because it's on a smaller surface, it will trick your mind into thinking you've eaten more, and you may just end up leaving some of it on the plate, thus eating less.

 

OR

 

#2. By using a smaller plate, you can use a smaller amount of food than you usually eat, but because it's on a smaller surface, it will trick your mind into thinking you've eaten more, and you will feel full enough that you won't want to go back for seconds to return to the full amount you were used to eating.

 

So...I challenge you to try eating on a smaller plate...then return to the blog to post your experience in the comment area...were you able to eat less and not feel hungry...or did you have to go back for seconds to feel satisfied?

 

 

NEXT WEEK'S BLOG: Tummy Tuck

 

 

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

 

HIATUS

Sadly, my blog will be on hiatus for awhile.

All my files are unaccessible to me since my computer "died". I've been saving up graphics for months and I have prepared outlines for many upcoming blog topics.

Hopefully it can be repaired and I can return to blogging soon. I have my fingers crossed that it isn't really dead because I'm going to be very sad to lose everything I've been storing on it :(

Cheryl
( who is grateful to have the use of Al's old laptop, lol, even though it's on it's last legs, it's much better than nothing)

MONTHLY CHECK-IN

It's not only time for our monthly check-in, but time for our end-of-summer check-in also.

 

 

THIS WEEK'S CHALLENGE:

 

 

OK, lol, you know the drill!

 

Step on the scale, take out the tape measure, cross your fingers that it's good news...then let us know if it's :) or :(

 

 

Same results for me this month...no pounds lost...no inches lost on waist...but more definition on various muscles around my body.

 

 

NEXT WEEK'S BLOG: What not to wear

 

 

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

LOSING IT

 

Well...I'm not losing weight...what I am losing though is my willpower!

 

I felt like I needed a refresher course in motivation so I thought I'd do it through my blog :)

I've still got plenty of motivation where exercising is concerned. It's become a habit and I miss it when I don't get in several 15-minute sessions every day.

Over the summer, my willpower has weakened when it comes to unhealthy food choices. LOL...even chocolate has taken a backseat to these cravings!

THIS WEEK'S CHALLENGE:

This week I am challenging you to make me see that I am not such a bad person, lol, that everyone gets these summertime cravings that they just can't say no to.

1. What have your top 3 guilty pleasures been this summer?

2. Are you confident that they were just a seasonal issue and will soon be easily put aside?

My 3 guilty pleasures:

1. Butter tarts from the farmers market.

2. Klondike Mint Chocolate Chip Ice Cream Bar. Shame on you No Frills for having them on sale all summer long...you know I can't pass up a bargain!!

3. International Delight Caramel Macchiato Iced Coffee Beverage.

I am pretty confident (now that I've boosted my motivation with all these posters today), that once Labour Day weekend is over, signalling the end of the summer season, I will be able to put aside my cravings and get back to a healthier menu.

One outcome that I can't be too upset with...even though I added some bad (but fun) choices to my diet over the summer, I haven't gained any weight :)

NEXT WEEK'S BLOG: Monthly check-in

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

GREEN TEA

It's hard not to be going about achieving a healthier lifestyle without hearing/reading about the benefits of drinking green tea.

After discovering all these reasons, I decided to add a cup of green tea to my daily menu, as an afternoon "snack". Not sure how many benefits I've reaped but I know that it hasn't aided in any weight loss this year.

 

LOL...I disagree with the last item on that list!

THIS WEEK'S CHALLENGE:

I recently read something in an ebook and then went online to search for it's validity.

There seems to be truth in the fact that green tea aids in weight loss with emphasis on the dreaded belly fat. The only disagreement comes with the amount of tea to drink daily. I've seen recommended doses from 1 to 6 cups.

Would anyone like to join me in a green tea drinking challenge?

There are 3 criteria for this challenge:

1. In Japanese culture, they drink green tea 3 times per day with their meals. I will do the same.
2. According to experts, it takes 12 weeks for any significant body change to be noticeable.
3. In order to recognize a change, notes must be taken.

If you are joining me in this challenge, please keep note of the following:

1. How many cups of green tea per day you are going to drink.
2. The date you started (so you know when your 12 weeks are up).
3. Your waist measurement and your weight when you started (for comparison with end of challenge stats).

These are the teas I have chosen to drink. Plain green tea is just too nasty for my liking lol.

Please note: Green tea alone will not lose the weight for you. You still have to eat right and exercise. The purpose of this challenge is to experience for ourselves if the green tea will give us an added boost or not :)

NEXT WEEK'S BLOG: Losing It

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

YIN-YANG

This week I am using the yin-yang principle as a metaphor for two opposing "diet" methods that I have read about.

Yin-yang:

The outer circle represents "everything", while the black and white shapes within the circle represent the interaction of two energies, called "yin" (black) and "yang" (white), which cause everything to happen. They are not completely black or white, just as things in life are not completely black or white, and they cannot exist without each other.

The two methods are:
1. The 80/20 rule as it pertains to starvation mode.
2. The fast diet aka the 5:2 diet.

The first method has you eating a low calorie diet for 5 days a week and then indulging in normal food intake for the other 2 days. The reasoning behind this method is that with a low calorie diet your body can go into starvation mode. Which means it starts to store fat because it thinks there may not be another meal coming to sustain it. By increasing food intake for 2 days, you trick the body into thinking things are fine, no need to store fat.

The second method has you eating normally for 5 days of the week and then fasting for the remaining 2 days. "Fasting" consists of a low calorie day...600 for men and 500 for women. Apparently this method helps you to lose weight (1 lb per week), boost your brain and transform your health (by lowering cholesterol & blood sugar levels).

BTW...the 2 days of either method do not have to be together, you can space them out during the week.

Please remember, I am no expert, so get your doctor's approval before attempting any diet, after all, the whole point is to boost your health,  not damage it.

THIS WEEK'S CHALLENGE:

There are so many "diets" out there these days that it's hard to keep track of what truly does work and which ones aren't worth trying out.

1. Do you think either one of these methods will work?
2. Have you decided to try one out? If so, which one?
Personally, I have tried out the 80/20 method this year. Eating lower calories during the week and then eating more on the weekends. Sad to say, this hasn't helped me to lose any weight at all :(

So I will be taking this challenge along with you, I'll be trying out the fast diet. LOL...wish me luck!

NEXT WEEK'S BLOG: Green Tea

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.

EMBRACE YOUR SHAPE

This week's blog is part 2 of the discussion on body image.

 

As you will recall, in part 1, I had discovered that there were many ways to describe our body shape...and many ways to dress those shapes.

 

We all can't have the perfect figure but we can display our figure perfectly :)

 

I'm hoping that you took up my challenge...that you figured out what shape you were...and then went online to find some tips on what to wear to showcase your body.

 

Kudos to anyone who discovered that they have been it right all along!

 

 

Before I continue, I just want to explain that my mission with this whole topic was to stress that no matter what shape or size of body type you are....

 

No matter if you can't lose weight, lost weight, lost weight but gained it back, lost weight but want to lose more ... you should be confident in how you look.

 

 

About losing weight...this has been my goal from the start:

 

 

I hope that the majority of people nowadays are also striving for a healthy body. LOL...much easier to attain anyway than a skinny one :)

 

For those that didn't get a chance to do any internet searching but are still interested in seeing what some tips are...

 

I found a site that had info for all body types in one spot.

 

 

It is in pdf format, so I've posted two links...to the site and to the pdf file itself...if the link to the pdf file doesn't work for you, hopefully you can access it from the site :)

 

PDF File:

Website:

 

THIS WEEK'S CHALLENGE:

 

1. Have you changed any aspect of your wardrobe since becoming aware of your body type?

 

2. Do you have any body quirks that govern what you wear...no matter what size you are?

 

I've got 4 body quirks...they irritate me but que sera, sera.

 

1. My shoulders must be built on a slope...I have never been able to keep bra straps up or to carry a purse from my shoulder.

 

2. I am small-chested which makes it hard to buy clothes especially these days with the low cut necklines to show off cleavage. LOL...I put on some of these tops and the openings are down to my belly with nothing to fill them in! Thank goodness tank tops and camisoles are also in style for me to wear underneath them.

 

3. Darn my short arms and legs...I'm always cutting off several inches of material to hem my pants...and rolling up the cuffs of my shirts and jackets.

 

4. I have very high arches on my feet so I have a hard time fitting my feet into some of the more popular styles of shoes especially those with high heels because the shoe ends up being too tight across the top of my foot if I can even get into the shoe past my toes.

 

 

I wish for everyone to like what they see in their mirror...and to love their body enough to take good care of it :)

 

Coming later in August will be a blog post about dressing appropriately according to age and weight... a humourous look at it followed by a roundtable of opinions from you all about what you feel is acceptable and what is not.

NEXT WEEK'S BLOG: Yin-Yang

 

 

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DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.