Take Control (Of Your Portions)

So you’re taking the Just 10 Challenge to save your life and to get the most and the best out of your life, Great! Now you’re all set, right? Hold on there hot-foot! Before taking your newly- committed self to the office, business lunch, or family meal get the skinny on controlling your portions, because doing so will help you to reach your weight loss goals for good. So here are my tips to help you curb your overactive appetite and to eyeball your food portions:

So you’re taking the Just 10 Challenge to save your life and to get the most and the best out of your life, Great! Now you’re all set, right? Hold on there hot-foot! Before taking your newly- committed self to the office, business lunch, or family meal get the skinny on controlling your portions, because doing so will help you to reach your weight loss goals for good. So here are my tips to help you curb your overactive appetite and to eyeball your food portions:

  1. Slow Down! Take a breath between bites - it takes 20 minutes for your brain to register fullness.
  2. Fill-up on water before eating (just 1 glass can curb a veracious appetite).
  3. Plan ahead: cook more and control what you eat.
  4. Get back to “Grandma’s” advice and “Eat your roughage!” Leafy green veggies contain lots of fiber which curbs appetite.
  5. Eat more beans for protein and soluble fiber which also protects against heart disease.
  6. Design your meals with three-fourths colorful veggies and fruit and complete the final quarter with 4-6 ounces of lean protein and a serving or half-serving of whole grains.

Know your portions when you see them! Here’s how:


  1. Brown rice, other whole grains, and  mashed potatoes should look like half of a baseball.
  2. A whole-grain muffin should like a tennis ball, that’s all.
  3. A serving of fruit juice – think small cup of yogurt.
  4. Fish, chicken, and lean red meats that are 2-3 ounces should resemble a deck of cards.
  5. A serving of raw almonds is 22 nuts but to “eye-proximate” a handful or serving of nuts in general, think about what 1 and a half golf balls look like. That’s your mark.
  6. A serving of potato chips (because I know you’ll eat them at some point)  an ounce (which equals 1 serving) looks like a half of grapefruit. You’ve got to admit though, a half of ruby red grapefruit, sweet and juicy gives a much bigger bang for your nutrition buck.
  7. A serving of low-fat vanilla ice cream (because I know you’re going to eat ice cream too) should look like a half of a orange.
  8. A one-ounce serving of cheese looks like a pair of dice.
  9. Vegetable serving sizes vary slightly but not much. A serving of raw leafy veggies is 1 cup while a serving of cooked vegetables is half a cup, not the full plate typically served in many restaurants.

Bon Appetite! I’m rootin’ for ‘ya! Together we can do this!

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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