at least not for those trying to lose excess weight! I discovered that last week, even though I tried very hard to be GOOD.
Okay, so I have a writer's conference coming up in mid September and I really can't afford to buy bigger clothes that I'll look good in and feel good in too, not to mention that I don't need to feel flabby in the chest area, so here goes some tough love on myself.
6 glasses water daily
2 starches
2 fruits
3 vegetables
2 proteins
1 dairy
& 2 fats (that's a total of 2 tables butter or olive oil a day maximum)
1 100-cal treat
That's it. That NEEDS to be my daily intake in order to feel good in my proper size clothes again. If I drink the water then this is definitely enough food to keep me full all day. I know I can do it. I know I can.
Are up to joining me?
Showing posts with label Portion Control. Show all posts
Showing posts with label Portion Control. Show all posts
Thursday, August 20, 2009
Tuesday, January 6, 2009
Back at It.
Okay, the holidays got to me. Too many peanut butter balls and butter cookies, I guess.
So here goes my eating to plan again. I did it yesterday, stuck with it so far today, here's hoping I can do it for the next couple of weeks to get back to my goal weight again.
This is my plan. Try it if you like.
First, just so we're clear, I do measure and weigh my portions to be sure that a portion is truly a single portion. I consistently lost 2 lbs a week following this plan last year, so hopefully it'll do the same for me over the next couple weeks and you, too, if you try it.
6 to 8 glasses water spread out throughout the day (Yes, it's best to have easy access to the porcelain buddy!!)
2 servings protein (ie. a 5 oz serving of fish or chicken or 4 oz's of beef is one serving, 1 cup cottage cheese = 1 serving)
2 servings starch (ie. 2 slices weight watchers bread = one serving, 1/2 cup cereal = one serving)
2 servings fruit (ie. 1 large banana = 2 servings, 1 average apple = 1 serving)
3 servings vegetables (ie. 1 cup broccoli = 1 serving, 1/2 cup carrots = 1 serving, the starchier the vege, the less needed for a serving)
1 serving dairy (ie. 1 cup milk = 1 serving, 3/4 no-fat yogurt = 1 serving, 1/2 cup 1% cottage cheese = 1 serving)
2 servings fat (8 raw almonds = 1 fat, 1 tbsp oil = 1 fat)
1 Free exchange (that's any treat or pasta sauce or anything, really, that amounts to around 100 calories)
May we all succeed!!
Blessings,
Eileen
So here goes my eating to plan again. I did it yesterday, stuck with it so far today, here's hoping I can do it for the next couple of weeks to get back to my goal weight again.
This is my plan. Try it if you like.
First, just so we're clear, I do measure and weigh my portions to be sure that a portion is truly a single portion. I consistently lost 2 lbs a week following this plan last year, so hopefully it'll do the same for me over the next couple weeks and you, too, if you try it.
6 to 8 glasses water spread out throughout the day (Yes, it's best to have easy access to the porcelain buddy!!)
2 servings protein (ie. a 5 oz serving of fish or chicken or 4 oz's of beef is one serving, 1 cup cottage cheese = 1 serving)
2 servings starch (ie. 2 slices weight watchers bread = one serving, 1/2 cup cereal = one serving)
2 servings fruit (ie. 1 large banana = 2 servings, 1 average apple = 1 serving)
3 servings vegetables (ie. 1 cup broccoli = 1 serving, 1/2 cup carrots = 1 serving, the starchier the vege, the less needed for a serving)
1 serving dairy (ie. 1 cup milk = 1 serving, 3/4 no-fat yogurt = 1 serving, 1/2 cup 1% cottage cheese = 1 serving)
2 servings fat (8 raw almonds = 1 fat, 1 tbsp oil = 1 fat)
1 Free exchange (that's any treat or pasta sauce or anything, really, that amounts to around 100 calories)
May we all succeed!!
Blessings,
Eileen
Wednesday, October 8, 2008
Popcorn for those chilly winter nights.
What do you think?
Is popcorn a healthy snack that we weight-conscious people ought to enjoy? Especially while curled up under a cozy blanket as you enjoy a good flick on the tube. Picture the fireplace roaring in your peripheral vision to create a wonderful scene.
Why, of course it is. Just be sure to limit the butter/margarine, and eliminate the salt all together. Three cups of unsalted popcorn is the equivalent of one of your daily starch intakes. If you add a little butter or margarine, that's one of your fat intakes, too. So go ahead and enjoy this favorite movie snack without guilt, just prepare for it in your daily meal planning, so that it truly is guilt free.
I've downed one glass of water so far today. How about you?
Blessings,
Eileen
Is popcorn a healthy snack that we weight-conscious people ought to enjoy? Especially while curled up under a cozy blanket as you enjoy a good flick on the tube. Picture the fireplace roaring in your peripheral vision to create a wonderful scene.
Why, of course it is. Just be sure to limit the butter/margarine, and eliminate the salt all together. Three cups of unsalted popcorn is the equivalent of one of your daily starch intakes. If you add a little butter or margarine, that's one of your fat intakes, too. So go ahead and enjoy this favorite movie snack without guilt, just prepare for it in your daily meal planning, so that it truly is guilt free.
I've downed one glass of water so far today. How about you?
Blessings,
Eileen
Tuesday, June 10, 2008
Carb/Starch Portioning
Hi, All:
I thought I'd continue on with the portioning lists to share. Today we'll take a look at my favorite list of foods. The portions are downright cruel to people like me who crave carbs, but here is where I really get show self-discipline. You up for the challenge?
Breads:
Regular brown or rye bread -- 1 serving = 1 slice
Diet bread -- 1 serving = 2 slices
Bagels (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 bagel
English muffins (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 muffin
Hamburger buns (diet kind again) -- 1 serving = 1 bun (Yeah, we can have a whole lean hamburger with the bun and only use 1 starch and 1 protein)
Melba Toast -- 1 serving = 3 slices
Flat Bread -- 1 serving = 2 slices
Cereals:
The cooked ones like Cream of Wheat, rolled oats, red river-- 1 serving = 1/4 cup, uncooked (Thankfully these over double in quantity when cooked, usually)
Cold Cereals, such as all bran, cheerios, corn flakes, rice krispies, etc. (No, don't include the high-sugar kid's favorite cereals in this list, please) -- 1 serving = 1/2 cup
Some Miscellaneous Starches I frequently consume:
Couscous 1/2 cup precooked
Crackers (unsalted--remember the sodium intake watch) 3 squares
Pasta -- 1/2 cup Cooked (Lucky for us, this packs in quite tight when measuring soft noodles)
Popcorn, unsalted, microwave kind (Love this for a snack) 3 cups, popped
Potato (I'm a meat and potato girl) 1 small
Rice 1/4 cup, Cooked (spread it on the plate so it looks like more)
Wheat germ (I often mix this in with my low-fat yogurt to get a different texture) 1 tbsp.
There are lots of other healthy starch choices out there, check out the package for serving size and stick with it to help you lose or maintain your weight.
Keep up the fight and grab those measuring cups before you fill your plate!
Blessings,
Eileen
I thought I'd continue on with the portioning lists to share. Today we'll take a look at my favorite list of foods. The portions are downright cruel to people like me who crave carbs, but here is where I really get show self-discipline. You up for the challenge?
Breads:
Regular brown or rye bread -- 1 serving = 1 slice
Diet bread -- 1 serving = 2 slices
Bagels (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 bagel
English muffins (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 muffin
Hamburger buns (diet kind again) -- 1 serving = 1 bun (Yeah, we can have a whole lean hamburger with the bun and only use 1 starch and 1 protein)
Melba Toast -- 1 serving = 3 slices
Flat Bread -- 1 serving = 2 slices
Cereals:
The cooked ones like Cream of Wheat, rolled oats, red river-- 1 serving = 1/4 cup, uncooked (Thankfully these over double in quantity when cooked, usually)
Cold Cereals, such as all bran, cheerios, corn flakes, rice krispies, etc. (No, don't include the high-sugar kid's favorite cereals in this list, please) -- 1 serving = 1/2 cup
Some Miscellaneous Starches I frequently consume:
Couscous 1/2 cup precooked
Crackers (unsalted--remember the sodium intake watch) 3 squares
Pasta -- 1/2 cup Cooked (Lucky for us, this packs in quite tight when measuring soft noodles)
Popcorn, unsalted, microwave kind (Love this for a snack) 3 cups, popped
Potato (I'm a meat and potato girl) 1 small
Rice 1/4 cup, Cooked (spread it on the plate so it looks like more)
Wheat germ (I often mix this in with my low-fat yogurt to get a different texture) 1 tbsp.
There are lots of other healthy starch choices out there, check out the package for serving size and stick with it to help you lose or maintain your weight.
Keep up the fight and grab those measuring cups before you fill your plate!
Blessings,
Eileen
Tuesday, June 3, 2008
Portion Control
Hi, All:
I've decided to switch to Tuesday and Thursday posting here as life is crazy busy for me.
I thought today I'd offer a few "recommended" portion sizes from the Protein selection. Now these aren't what we tend to eat in terms of quantity, it's what we should count as a single serving that I'm offering here.
I know, we don't like thinking of that, but reality is, if we want to lose weight or keep it off, we need to deal with portion control! Keep in mind that these amounts are all measured in the raw state, prior to cooking. There's no allowance allotted for shrinkage, sorry, guys! And I'm also referring to the leanest, lowest fat options as well. So choose wisely.
Beef: 4 oz. (And, yes, I do use a little kitchen scale and weigh my food.)
Poultry (dark meat): 4 oz.
Poultry (white meat): 5 oz.
Fish: 5 oz.
Pork: 4 oz.
Veal: 4 oz.
Lamb: 4 oz.
Liver (beef, calf, chicken): 4 oz.
Wild Game: 4 oz.
Deli Slices (remember to look for low-sodium as well as fat-free): 125 g
Salmon (Canned, water-packed): 4 oz.
Tuna (Canned, water-packed): 4 oz.
Egg Whites: 4 large
Eggs (Whole): 2 large
Cottage Cheese: 1 cup
Beans are another great source of protein, but they contain a high amount of starch, so keep that in mind while calculating your daily intake. For a 1/2 cup of the following beans you should count the serving as 1/2 protein plus 1 full starch.
Black beans
Kidney beans
Lentils
Soybeans
Happy weighing and measuring everyone!
Blessings,
Eileen
I've decided to switch to Tuesday and Thursday posting here as life is crazy busy for me.
I thought today I'd offer a few "recommended" portion sizes from the Protein selection. Now these aren't what we tend to eat in terms of quantity, it's what we should count as a single serving that I'm offering here.
I know, we don't like thinking of that, but reality is, if we want to lose weight or keep it off, we need to deal with portion control! Keep in mind that these amounts are all measured in the raw state, prior to cooking. There's no allowance allotted for shrinkage, sorry, guys! And I'm also referring to the leanest, lowest fat options as well. So choose wisely.
Beef: 4 oz. (And, yes, I do use a little kitchen scale and weigh my food.)
Poultry (dark meat): 4 oz.
Poultry (white meat): 5 oz.
Fish: 5 oz.
Pork: 4 oz.
Veal: 4 oz.
Lamb: 4 oz.
Liver (beef, calf, chicken): 4 oz.
Wild Game: 4 oz.
Deli Slices (remember to look for low-sodium as well as fat-free): 125 g
Salmon (Canned, water-packed): 4 oz.
Tuna (Canned, water-packed): 4 oz.
Egg Whites: 4 large
Eggs (Whole): 2 large
Cottage Cheese: 1 cup
Beans are another great source of protein, but they contain a high amount of starch, so keep that in mind while calculating your daily intake. For a 1/2 cup of the following beans you should count the serving as 1/2 protein plus 1 full starch.
Black beans
Kidney beans
Lentils
Soybeans
Happy weighing and measuring everyone!
Blessings,
Eileen
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