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Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Portion Control

Healthy Eating and Desserts

31 Thursday Jan 2013

Posted by creatingahealthylifestyle in Healthy Eating

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Desserts, Desserts and a Healthy Lifestyle, Fruit to Satisfy Cravings, Healthy Eating, Healthy Lifestyle, Mindfulness Eating, Portion Control, Servings, Sharing Desserts, Sweets and a Healthy Lifestyle, Three-bite rule

Healthy Eating and DessertsYou may be wondering if desserts, sweets, treats… fit into a healthy lifestyle.  The short answer is they can, just not on a daily basis. Here are some suggestions of how to enjoy something sweet:

1. Decide when, where and with whom you will have your sweets.

2. Enjoy what you have by eating it with mindfulness.

3. Share it with others.  Get one dessert and 2 spoons.

4. Use the three-bite rule.  Savor three bites or spoonfuls and then remove it.

5. Use portion control and stick to one serving.

6. Have sweets on special occasions like your birthday, anniversary or holidays.

7. Eat your sweets out rather than at home where you may be tempted to eat too much, especially if there is a large quantity or multiple servings.

8. Have a piece of fruit, melon or berries when you are craving something sweet, or for dessert.

Love, Health & Happiness,

Phyllis

Too Much of a Good Thing

27 Thursday Dec 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ 2 Comments

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Calories, Dried fruit, Eating Healthy Food, Excess Calories, Food, Healthy Eating, Healthy Food in Excess, More is Better, Multiple Servings, Nutrients, Portion Control, Serving Sizes, Too Few Calories, Too Many Calories, Too Much of a Good Thing, Whole Grains

Too Much of a Good Thing“If a little is good, more is better.” Many people believe this motto, especially when it comes to eating healthy food. Consuming a lot of one particular food or food group can cause two potential problems.  One, you may be depriving your body of necessary nutrients; and two, you may end up eating too many or too few calories.

Here are two examples:

1. We can all agree that kale and spinach are good healthy foods.  If the majority of your diet was made up of these two greens, you most likely would not be taking in enough calories or nutrients.

2. Eating multiple servings of almonds, walnuts, sunflower seeds, dried fruit, avocado or whole grains will lead to an excess of calories, and may leave you too full for other foods like fruit and vegetables.

Everything in moderation.

Love, Health & Happiness,

Phyllis

Maintaining Weight Loss

16 Thursday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating

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Beans, breakfast lunch dinner, Fruit, Health, Healthy Body, Healthy Eating, Healthy Habits, Healthy Snacks, healthy-living, International Journal of Obesity, maintaining weight loss, Monitoring Weight Loss, Nuts, Portion Control, Seeds, Serving Sizes, Vegetables, Weight Gain, Weight Loss, Weight Loss Maintenance, Whole Grains

Maintaining Weight LossDid you know that half of all Americans who lose weight gain at least some of it back within a year, according to research published in the International Journal of Obesity.

It’s a lot easier to keep the weight off than to lose it all over again.  Maintaining weight loss is possible by creating life-long healthy habits and monitoring them. This includes:

1. Eating regularly, especially breakfast and eating moderately throughout the day, such as breakfast, lunch, dinner and one or two healthy snacks.

2. Consuming a variety of whole foods: fruit, vegetables, whole grains, beans, nuts and seeds.

3. Being aware of portions and serving sizes.

4. Weighing yourself once or twice a week or being mindful of how your clothes fit will allow you to know if you have gained a few pounds. Then you can go back to what works for you to lose the weight and maintain your weight loss.

Love, Health & Happiness,

Phyllis

Kids in the Kitchen

20 Friday Jul 2012

Posted by creatingahealthylifestyle in Family Fun

≈ 3 Comments

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Children cooking, Cooking, Healthy Eating, Kids Helping in the Kitchen, kids in the kitchen, Learning Life Skills, Portion Control, Serving size

Kids in the KitchenFrom the time my daughters were old enough to sit up in a high chair I had them in the kitchen with me.  I gave them measuring cups and spoons to play with.  As they got older I involved them with pouring, measuring, stirring, peeling and mashing.

Kids who are involved in the kitchen helping prepare meals and snacks often eat a wider variety of healthy foods just because they helped.  Helping in the kitchen and learning to cook provides children with a variety of life skills that they will need as adults.

Here are some suggestions to make cooking with kids in the kitchen more successful:

1. Be patient and allow extra time to teach, supervise and clean up.

2. You know your child best.  Give them age appropriate tasks and look for signs of boredom, frustration and enjoyment.  Adjust the tasks to your child’s level of maturity and interest. And never punish or yell at your child for making a mistake or a mess while learning. The goal is to make cooking a positive experience. Think back to when and how you learned to cook.

3. Always supervise your child when using knives and when learning to peel foods like potatoes or cucumbers. And of course when cooking on the stove or using the oven.

4. Select a simple recipe that your child can help with and feel a sense of accomplishment when it is served.

5. Involve your kids in the everyday preparation of the meals and snacks you eat. They don’t have to be in the kitchen with you from start to finish.  You could involve your child in one or two small tasks or have them help pack their lunch by putting food into storage containers or bags.  Children can also learn portion control by count out a serving of crackers or measure a serving of almonds and put them into individual containers for snacks.

Love, Health & Happiness,

Phyllis

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