The truth about portion sizes (shocking!) (Plus the best spinach salad ever!)

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 muffin 20 years ago.

  • Today, a large cookie has about 275calories. This is 220 more calories more than a cookie 20 years ago.

  • Today, a 3 cup chicken Caesar salad has790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Woman Eating Large Slice Of Pizza

I’m 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

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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

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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

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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 my passion—it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Call or email today to set up our consultation, either online or in person! Let’s do this!

You’re In Charge

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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

6a00e00982fe7a883300e54f27520e8833-800wiThe 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 organic spinach leaves

  • 3 organic oranges, peeled, sliced and quartered

  • 2 organic cucumbers, peeled sliced and quartered

  • 1/8 cup raw organic macadamia nuts, coarsely chopped

  • 1/8 cup raw organic sunflower seeds

  • 2 Tablespoons poppy seeds

  • 1 cup organic 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.

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Add This To Your Favorites (Plus Beef & Broccoli Recipe!)

We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy. 

The list holds your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you’ll always make time for it.

  • When your TV show airs, you watch it or record it to watch later.

  • When your favorite actor stars in a new movie, you do your part by going to the theatre.

  • When you’re hungry, you turn to your favorite foods.

  • When the weekend rolls around, you do everything you can to spend time with the special people in your life.

Yet when it comes to exercise you automatically say, “I don’t have time.”

Time for TV, but no time for exercise…

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We live in an age where life is full. You don’t have extra time anymore.

You no longer have time. You make time.

  • You make time for your TV show.

  • You make time for your hobby.

  • You make time for your friends.

It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is. An excuse.

You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.

Exercise delivers all those benefits – and more. 

I believe that exercise belongs on your list of favorite things.

Make It A Favorite: 

How do you turn something that you’ve dreaded into something that you enjoy?

1. Block the Negative: 

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Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it. 

2. Focus on the Benefits: 

With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.

3. Get Guidance: 

The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my exercise programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Call or email me today and we can get started on an exercise program that you’ll truly enjoy. Let’s do this!

Smaller is Better

Here’s a quick and easy way to lose weight. For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.

Beef and Broccoli Dinner

saucy-beef-and-broccoliHere’s a delicious weeknight dinner recipe that’s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6 
Here’s what you need…

  • 2/3 cup coconut aminos or low-sodium soy sauce

  • 1 1/2 Tablespoons fresh ginger, minced

  • 4 garlic cloves, minced

  • 1/2 cup filtered water

  • 1/3 cup pure maple syrup, grade b

  • 3 Tablespoons arrowroot starch

  • 2 Tablespoon Olive oil, divided

  • 1 bunch green onions, chopped

  • 4 cups organic broccoli, cut into small pieces

  • 1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips

  1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.

  2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, sauté for 5 minutes. Remove from skillet.

  3. Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.

  4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

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Beware of These 6 Dieting Mistakes (Plus Milanese Steak Recipe!)

It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.

It may be because you’re consuming more calories than you think, and more importantly the wrong type of calories. 

Keep reading to discover six sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories 

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It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with high quality water, raw milk, and unsweetened herbal tea (Yogi is a great organic herbal tea brand). Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.

Mistake #2: Oversized Portions

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Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #3: Too Many Extras

A salad is a healthy, low calorie option. At least until you add excessive dressing,  and croutons. Instead add healthy fats like avocados, organic bacon, organic full fat cheese.

One tablespoon of unhealthy dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #4: Blaming Your Genes

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Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #5: Eating Without Thinking

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It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.

Mistake #6: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.

Call or email today to get started on a fitness program that will truly improve your quality of life.

Aim to Add

It’s easy to only focus on the foods that you’re not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you’ll stay motivated and stick with it.

Pack as many non-starchy vegetables as you’d like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.

Milanese Steak Grill

lemoncello ice cream - Rosemary STEAK 060Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Add a side of steamed veggies and brown rice for a healthy, tasty meal. 

Yield: 4 servings 

 

 

Here’s what you need…

  • 1 lb. boneless organic grass fed beef top round steak, 3/4 inch thick

  • 1/4 teaspoon sea or himilayan salt

  • 1/8 to 1/4 teaspoon pepper

  • 1/3 cup finely chopped fresh organic parsley

  • 2 tablespoons grated organic lemon peel

  • 3 large organic garlic cloves, minced

  • 1/4 cup dry white wine or organic chicken broth

  • 1 tablespoon organic Dijon mustard

  1. Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.

  2. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.

  3. Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.

Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein. 

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