Should we eat everything on our plates?
It’s no secret that people are larger today than
ever before. Waistlines have expanded over the last forty years and studies show
that potion sizes have grown as well.
Researchers from New York University found that
average portion sizes started to grow in the 1970’s, rising quickly in the
1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of
fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it
doesn’t stop there. Check out these eye-opening figures, provided by the
National Institutes of Health:
•
Today's 6-inch bagel has 350 calories.
This is 210 more calories than a 3-inch bagel 20 years ago.
•
Today's 5 ounce muffin has 500 calories.
This is 310 calories more than a muffin 20 years ago.
•
Today, a large cookie has about 275
calories. This is 220 more calories more than a cookie 20 years ago.
•
Today, a 3 cup chicken Caesar salad has 790
calories. This is 400 more calories more than Caesar salads 20 years
ago.
Keep in mind that the health experts all agree on
one thing: Obesity is on the rise because people eat too many calories and
do not exercise enough, plus people eat to many processed foods. Portion
control is a very important factor for losing weight, but to attain a slim and
healthy physique exercise is also a must.
We are your local fitness experts, and we are here
to get you started on an exercise program that will change your life and shape
forever. Now, back to our discussion on portion distortion…
Now that you know portion sizes today are far
larger than you really need, what are you going to do the next time you go out
to eat? Try the following 3 tips and watch as your waist begins to slim and
your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I’m sure your mother did a great job when she
taught you to “clean your plate.” The problem now lies in the fact that your
plate is usually loaded with more than 3 times the calories that you really
need. So what’s the solution?
Realize that it is O.K. to leave food on your
plate. Eating everything on the plate is probably a habit now, but it is one
that you can break. Focus on how you feel halfway through your meal. Are you
full? If you are beginning to feel full then stop eating. Don’t worry—your mom
won’t send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one—so bear with me.
These days we are in such a hurry, we rush to work, rush to lunch, rush through
errands and then rush home. So it is no wonder that food consumption is no
exception. Most meals are devoured before your stomach has the chance to let
you know that it is full.
Eat your next meal slower than usual. Chew each
bite thoroughly, engage in conversation and pay attention for signs that you
may be getting full. Once you realize that you are full, stop eating.
Congratulations—you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for
you to leave food on your plate, even though your mother isn’t looking over
your shoulder, and even if you eat slowly. No problem—you just need to do some
strategic planning. The next time you go out to eat do one of the following two
options.
1) Share an entrée with a friend and order salad
or soup to start your meal. This will cut your calories down dramatically,
while still giving you the satisfaction of clearing your plate.
2) If sharing isn’t an option then ask your
waiter to bring a to-go box along with your order. As soon as the food is
placed in front of you put half of it into the to-go box. You are now left with
a reasonable portion and even have your next meal taken care of.
Getting you into great shape is our passion—it’s
a job that we don’t take lightly. Allow us to get you fit and strong the safe,
healthy way. Call or email today to set up our consultation. Let’s do this!
You're In Charge
There may be certain aspects of life that you do
not have direct control over, but what ends up in your mouth is not one of
them!
You control what you eat.
When faced with extra large portions exercise
your right to chose wisely and your body and waistline will thank you for it.
Couple this with a regular fitness routine and you will find that reaching and
maintaining your goal weight is easier than ever.
Best Spinach Salad Ever
The first thing that you’ll notice about this
salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely
nutrient-dense food. The recipe calls for raspberry vinegar, which is a
flavorful and refreshing alternative to traditional, oily dressing. The fruit
and nuts add flavor, fiber and healthy fat.
Servings: 8
Here’s what you need:
•
8 cups cleaned spinach leaves
•
3 oranges, peeled, sliced and quartered
•
2 cucumbers, peeled sliced and quartered
•
1/8 cup macadamia nuts, coarsely chopped
•
1/8 cup sunflower seeds
•
2 Tablespoons poppy seeds
•
1 cup strawberries, sliced or whole raspberries
•
1/2 cup white balsamic raspberry blush vinegar
1
Combined the spinach, oranges, cucumbers,
macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
2
Add the vinegar and toss well.
Nutritional Analysis: One
serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g
protein.
Call today for
a consultation and fitness assessment
Phone: (219)
548-3480
Web: pumpsfitnessinc.com
No comments:
Post a Comment