11/05/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 6. November 2014 07:07


  Portion Control- Part 1

Hello. As we continue with our effort to clean eating and workout (cardio and strength training), there are 'tricks' that we can utilize to help us see the results that we are working for.

One habit that creates one of the most obese nations in the world in the United States is the over-developed portions served in restaurants (family style dining and fast food...'biggy' fries are 2-3 typical portions...the never ending pasta bowl?!...).

One trick to feeling more full while eating an appropriate portion at home (or in a restaurant) is eating your meal-portions off of a smaller sized plate. Try using a salad plate vs. an 8"-10" dinner plate. It just feels like you’re eating more because you portion fills the plate. It just feels like you’re eating more because your portion fills the plate. It sounds childish but it works. Think about which seems like more, a taller tumbler or a low ball? They may be the same 'amount' of liquid but a tall glass filled seems like more than a short glass 1/2 full. Use a smaller bowl for the same reason. The same idea works for silverware and as we discussed, glasses. Eat your soup off a table spoon vs. a soup spoon. It will take you longer to eat the bowl of soup...leaving you eating fewer calories, and feeling more full and satisfied!

Read again on Sunday for more helpful tips

Pliometrics DVD- 55 minutes

11/05/11 - Saturday Food Diary:


1 whole wheat wrap (100 cal)

2 tbls organic almond butter (186 cal)

1/2 banana, 1/8 cup strawberries (70 cal)

A.M. Snack-

whey protein shake (125 cal)

Lunch- restaurant

grilled veggie open face sandwich (420 cal.) * approximate guess

samll salad, spray on balsamic vinegar (55 cal)

P.M. Snack-

apple, 1 low fat string cheese(147 cal)


4 oz roast turkey (310 cal)

1/2 cup spaghetti squash, drizzle of balsamic glaze, EVOO, rosemary, 1 oz.fat free feta  (130 cal)

1/2 cup sauté mushrooms, onions, garlic, italian spices ( spray with butter flavored non stick spray)(40 cal)

1/2 sweet potato, cinnamon, spray with I Can't Believe It's Not Buter (90 cal))

1 dove sugar free chocolate pattie (40 cal)




Comments (1) -

12/2/2015 9:58:41 PM #

Part 1 and 2  Excellent suggestions...   Super sized meals = super size me !

Takes getting used to the idea that more is not better.

Thank you !

Comments are closed

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