Tag Archives: serving size

Season of “Light”

On your Holiday menu:

One cup of stuffing, 350 calories. Really?

Eggnog, 450 calories in one cup. Seriously?

Pecan pie, 460 calories in one slice. What?

Four sugar cookies, 340 calories. Kidding me?

source; wiki commons Author: Anthony DeLorenzo
Source: wiki commons Author: Anthony DeLorenzo

There are some things you can eat in a moderate amount. There are some things you can substitute a lower calorie version. There are some things that should be off the table – walk away and don’t look back.

Go into the holiday season prepared to know what’s what for you.

Aunt Clara makes the best crab puffs in the known world. This is the only time of year you get them. What’s your plan? Make sure you have room in your daily caloric allotment for a couple. And take your time. If you are going to treat yourself with something special, give its deliciousness the attention it deserves. You didn’t restrain yourself all day so you could gobble those two crab puffs in 3.5 minutes. Take small bite. Enjoy the texture. Swallow, and wait a minute before you take another bite. If you chomp it right down, you will still feel unfulfilled by the experience of eating it.

Substitutions. If you are making your own holiday goodies, or partying where there is a large variety of choices available to you, subbing can be your best bet. There are definitely substitutions that work, and if you’re wanting that holiday yummy, you can try to make it a little less likely to leave you looking like Mr. Claus. Here are some great substitution ideas, and there are plenty more available with a quick search: Healthy Holiday Food Substitutes and Simple Swaps Healthy Holiday Recipes.

If you’re not sure what items should be a flat-out nope, take the time to check out some caloric content lists. I’m always touting the benefit of My Fitness Pal, and Calorie Control has helpful charts as well. Some things might surprise you. When the count on something small is outrageously high, that might be when you say, “You know what? That’s off my menu.” A HUGE psychological tip: Don’t think “I can’t eat that;” think “I DON’T eat that. I choose to treat my body better than that.” Saying no is your choice – be proud of it.

You can make it through the holiday season without needing a new wardrobe as a gift. Educate yourself, know your weaknesses, and make good choices.

Brian can guide you through the snowbanks and icy patches of holiday wellness! Drop us an email to find out more, or sign up for one of our programs today!

Your Fair Share

Creative Commons
Creative Commons

When it comes to staying within your healthiest calorie range, portion control is key. Studies show that we are notorious for underestimating what we have served ourselves, and once it’s in the bowl or on the plate, we tend to eat it all. Here are a few tips to make that a bit easier:

  • Small plastic containers are helpful and convenient. When you bring groceries home, split snack foods up into serving sizes. Pop them in the containers, and stack them up. No guesswork when you grab one in a hurry. This is great for kids, too.
  • Snacks and cereal that need to remain boxed can get a small but useful change. Take a large marker, and write the serving size in BIG numbers on the front of the box. It’s easier to see, and serves as a reminder to stick to the portion size.
  • Keep your measuring cups close at hand. I have mine hanging from hooks right under the cupboard. You’re more apt to measure your food if you don’t have to rummage through a drawer every time.
  • Get a small kitchen scale. It takes the guesswork out of servings that are measured by weight instead of quantity.
  • Smaller bowls and plates look fuller than large ones with the same amount of food on them.
  • Don’t eat right out of the bag or box! Keeping a special bowl just for snacks is a great idea. It can be fancy, or your favorite color, or have Pinkie Pie on it – just as long as it’s small, and you always use it rather than nomming from the box.

As with many things in life, the small changes can add up to big results. You’re going to hear that a lot from me!

I can help you out with general tips and encouragement, but if you need a comprehensive plan and in-depth help, Brian is your man.

 Make sure to read about his credentials and experience, some praise from his current clients, and the programs he has to offer!