CAROL’S CORNER

Welcome to another night in Carol's Corner. It's gonna be another below zero night and winter shows no sign of abating. My daughter in Pa got hit with a 10 inch snowfall today and we got none. Yeah!! The ice storm the day before was worse there too. The blouse in this picture is one of my thrift store finds. I totally love the scallop lace insert. Decided to dress it up with some lighter color accessories.

My Fitbit accessories and this turquoise nugget bracelet that everyone seems to like. The last picture is in my workout gear right before my second workout of the day. I like to show people that I am not always dressed up. This time though my makeup and hair were done, because I had already been out earlier that day.

Not too shabby for a 64 year old senior.

So now let's get down to business. We are going to see what else would be useful information on portion control and portion sizes.

Here is something I found while researching this topic.

It's a portion control tool. It comes two to a package and fits over your plate . Then you easily portion the foods for your meal.

I'm next going to use info from Health.com in an article titled, “14 Ways To Cut Portions Without Feeling Hungry”. To lose weight you have to burn more calories than you consume. This usually means controlling your portions among other things. Portion control doesn't mean you have to eat tiny portions of everything, but you do need to consume fewer calories. Here you will find 14 easy ways to cut portions, trim calories, and lose fat without counting the minutes till your next meal.

TIP # 1: START WITH A GLASS OF H2O.

Drink 16 ounces of water before you eat. Filling your stomach with water will naturally make it less likely to overeat. If you're having a rumbling belly it might actually be from symptoms of dehydration, so drinking water might actually take your hunger away.

TIP # 2: WEAR FORM FITTING CLOTHES.

I can see where this can actually be helpful. This does not mean squeezing into too tight clothing. Wearing something with a waistband or a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal. As your clothing begins feeling snugger during your meal , it may keep you from going back for seconds.

TIP # 3: ADD VEGGIE FILLERS.

Bulking up your meals with veggies is an easy way to cut calories while filling you up fast. Spinach can be used as a sandwich topper or can add fiber and nutrients to pasta and stir fry dishes. Other examples, add apples to your oatmeal , use whole wheat pita or wraps in place of bread and fill them up with more veggies.

TIP # 4: DINE ON DINNERWARE THAT HELPS YOU LOSE.

Now this is pretty interesting. According to a 2012 Cornell University Study, the color of your plate may influence how much you eat. Researchers discovered that when the plate and the food had a low-color contrast ( like Pasta Alfredo on a white plate), people at the buffet served themselves 22 % more than when there was a higher-color contrast ( like Pasta with Red Sauce on a white plate or Pasta Alfredo on a red plate). The study's conclusions suggest if you want to eat less, select plates that have a color-contrast to the foods you're eating.

TIP # 5. MAKE CARBS THE TOPPER INSTEAD OF THE BASE.

Rethink the way you use grains and starches. For instance in a breakfast parfait , don't use granola as the base, fill your cup with yogurt , then sprinkle a tiny amount of granola on top to add the crunch you desire. Are you making a stir fry? Fill up your plate with veggies and lean meat, then add a 1/4 brown rice.

TIP # 6: SET THE SCENE FOR SLOWER EATING.

To set the tone for a more leisurely meal, dim the lights and put on some relaxing music. Taking your time while eating increases your enjoyment and decreases portions. Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.

TIP # 7: WORK FOR YOUR FOOD

Here's another way to slow down your eating. Munch on foods that require shelling, peeling, or individual unwrapping. Oranges, edamame, or pistachio 's in their shells are healthy options.

TIP # 8: DON'T EAT FROM THE BAG OR BOX

When you sit down with a bag of chips, do you really know how many you're eating? Researchers from Cornell University found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So if you buy a bag of something that contains for instance 10 servings, divide the contents into 10 smaller baggies ahead of time.

TIP # 9: SLURP YOUR APPETIZER.

Before you dive into your entree have some soup. Researchers show that starting your meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entree, reduced their total calorie intake by 20%. Best choices would be a broth based soup with lots of veggies to keep you full longer.

TIP # 10: TAKE A LAP BEFORE SERVING YOURSELF.

Here's something else interesting. Another Cornell University study observed people in 2 separate breakfast buffett lines. The same seven items were served, but were set up differently. In one the most unhealthy items were placed first and in the other the exact opposite was true. Regardless of which line they passed through , more than 75% of diners put the first three foods they saw first on their plates; the first three foods they encountered made up 2/3 of all the foods they added to their plates. So take a stroll around the buffet or dinner table before you serve yourself.

TIP # 11: DRINK FROM A TALL GLASS.

It's ok to have a cocktail with your meal if you really want, but limit yourself to one and enjoy it slowly. To trick yourself into believing you are having more, pour it into a tall thin glass. Add extra ice in your glass to make it look like even more.

TIP # 12: LIMIT MEALTIME DISTRACTIONS.

Turn off the TV and put away your smart phone while you eat. Many studies have shown that people who watch tv during meals tended to consume more than people who ate without distractions. Those who work in an office, consider taking up your lunch away from your desk.

TIP # 13: USE SMALLER SERVEWARE AND DISHES.

This is kind of funny. Even food experts aren't so savvy about eyeballing portion sizes. In a Cornell University study, 85 nutrition experts gathered for an ice cream social to celebrate the success of a colleague. They were randomly given large or small serving bowls, or large or small serving scoops. Those given the large bowls served themselves 31% more without realizing it, while those with the larger scoop unwittingly served themselves 14.5% more. Moral of the story? Dish up your own food with a small utensil onto a small bowl or plate, and chances are , you'll eat less.

TIP # 14: END YOUR MEAL WITH A NEW KIND OF SWEET TREAT.

Many people have trained themself to expect a sweet treat at the end of a meal. Swap in a new healthier ritual after meals, to signal you're done eating. Brew a flavorful decaf tea like peppermint, cinnamon, chocolate, or one of your favorite fruity varieties for low-or-no-calorie sweet-tooth-satisfier.
I hope you found these to be useful and interesting ideas to help you with portion control. It is so easy to just not realize sometimes just how much we are really consuming and these are good ideas to help us along our journey. Tune in next time to see what topic I 'll take up next. Stay strong, stay motivated , and get up and move. Till next time, God Bless.


 

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