Category Archives: TWO FISTED EATING: Portion Control and Enjoyment

Eat Your Feet: a Quick and Dirty Portion Guide for Weight Loss

portion-statueI want you to put your foot in your mouth. Portion control is a big factor in weight loss and healthy eating and –whoa, hey! I did not think you were that flexible. Get your toes away from your nose, it was only a metaphor. I just meant that your foot is about the size of a properly proportioned meal.

Before I lost weight, I ate pretty healthy: cooked from scratch most days, got some veggies in there somewhere, and limited the junk food. The problem was I ate twice as much pretty-healthy-food as my body needed. I’m not exaggerating: twice as much.

I like food. It tastes good and it’s fun to eat. Can I get an amen? The problem was not that I ate but that I ate again and again and again at each meal.  There’s nothing wrong with enjoying your food. In fact, I encourage you to enjoy your food with undivided attention. Studies show that if we eat while we’re distracted—watching TV, checking email—we eat about 30% more than when we simply eat. Enjoy your food thoroughly, but when your portion is gone, stop eating.

portion-handsEating proper portion sizes is easy to do with the measuring tools you have on you: your fists. Your two fists are the size of your one stomach, so you can use your fists to quickly gauge how much food will fill your belly. A meal is equal to four fists and two of those fists should be fruits or vegetables. Four fists is roughly the size of your foot, so when you’ve put your foot in your mouth, you stop eating. I repeat: you stop eating. It’s that simple and it’s that hard.

If you’re used to eating a lot, four fists isn’t going to look like enough food at first, but if you savor your food, really savor it, and concentrate on the flavors and textures, you’ll be bored with eating by the time your plate is empty. If you cut the food into small bites, it feels like you’re eating more. One study found that people who ate half a bagel cut into four pieces consumed less for lunch an hour later than people who ate the same half bagel in its full moon natural form.

portion-plateAnother study found that eating smaller bites (nickel sized) and chewing a little longer (9 seconds) helped participants eat 65% less food than those who took larger bites (3 nickels) and chewed less (3 seconds). That’s a lot of numbers… look, forget the numbers and just make an effort to chew more and eat more slowly. The longer you take to eat, the more time your stomach has to notify your brain that it’s full. Perhaps it’s not the amount of food on the plate, but the time we spend eating that makes us feel satisfied. Metaphoric translation: put your foot in your mouth and nibble your toes. If you’re still hungry after eating two fists of food and two fists of veggies, keep thinking about feet near your mouth. Toe jam near your tongue, bunions touching your boca, sweaty soles approaching your saliva… your appetite should disappear in no time.

 

How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.

Song of Solomon 7:1 NIV

 

Effect of taking smaller bites outweighs tendency to eat more when distracted

https://www.sciencedaily.com/releases/2013/01/130123195250.htm

Small Bites, Big Weight Loss http://www.shape.com/blogs/weight-loss-coach/small-bites-big-weight-loss

To Slim Down, Take Smaller Bites http://www.rodalesorganiclife.com/food/eating-small-bites-lose-weight

 

Images courtesy of: sexy food episodes (hands), http://theberry.com/2012/01/31/need-a-little-motivation-38-photos/ (plate), Wired (statue)

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Bible and Portion Control

The Bible uses the word “portion” over 80 times. It can refer to land, food, inheritance, etc. but the common thread is that your “portion” is what you get, no more, no less; it is set aside for you and belongs to you. So how does this relate to weight loss? It’s all about your response to your portion.

If you look at the recommended portion sizes and servings, it makes you want to buy smaller plates because the amount of food we need to eat each day to thrive isn’t as much as we think it is. One of my biggest breakthroughs in losing weight was to stop going back for seconds. When I go back for seconds, it’s not because I still feel hungry, it’s because the food is delicious and I want to repeat that great experience I had the first go round. I am not satisfied with my portion. However, if I take my time, eating slowly and savoring each bite, I find that I don’t need to go back for seconds. The firsts have satisfied.

The secret to successful portion control is gratitude. The more grateful I am for what’s in front of me-yes, even broccoli-the more I’m able to let go of my desire for the foods I “can’t” have or can’t have as much of right now. I am content with my portion.

Our culture teaches us that we should eat plus: we should eat while reading, while browsing the internet, while watching TV, while driving, and so on; that eating requires entertainment. But eating is a form of entertainment. Eat without distraction and when it becomes boring (ie. you’ve had enough), stop eating. Be content with your portion.

 

“My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” Psalm 73:26

 

“I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.” Philippians 4:12

 

Eat Your Feet: a Quick and Dirty Portion Guide for Weight Loss

portion-statueI want you to put your foot in your mouth. Portion control is a big factor in weight loss and healthy eating and –whoa, hey! I did not think you were that flexible. Get your toes away from your nose, it was only a metaphor. I just meant that your foot is about the size of a properly proportioned meal.

Before I lost weight, I ate pretty healthy: cooked from scratch most days, got some veggies in there somewhere, and limited the junk food. The problem was I ate twice as much pretty-healthy-food as my body needed. I’m not exaggerating: twice as much.

I like food. It tastes good and it’s fun to eat. Can I get an amen? The problem was not that I ate but that I ate again and again and again at each meal.  There’s nothing wrong with enjoying your food. In fact, I encourage you to enjoy your food with undivided attention. Studies show that if we eat while we’re distracted—watching TV, checking email—we eat about 30% more than when we simply eat. Enjoy your food thoroughly, but when your portion is gone, stop eating.

portion-handsEating proper portion sizes is easy to do with the measuring tools you have on you: your fists. Your two fists are the size of your one stomach, so you can use your fists to quickly gauge how much food will fill your belly. A meal is equal to four fists and two of those fists should be fruits or vegetables. Four fists is roughly the size of your foot, so when you’ve put your foot in your mouth, you stop eating. I repeat: you stop eating. It’s that simple and it’s that hard.

If you’re used to eating a lot, four fists isn’t going to look like enough food at first, but if you savor your food, really savor it, and concentrate on the flavors and textures, you’ll be bored with eating by the time your plate is empty. If you cut the food into small bites, it feels like you’re eating more. One study found that people who ate half a bagel cut into four pieces consumed less for lunch an hour later than people who ate the same half bagel in its full moon natural form.

portion-plateAnother study found that eating smaller bites (nickel sized) and chewing a little longer (9 seconds) helped participants eat 65% less food than those who took larger bites (3 nickels) and chewed less (3 seconds). That’s a lot of numbers… look, forget the numbers and just make an effort to chew more and eat more slowly. The longer you take to eat, the more time your stomach has to notify your brain that it’s full. Perhaps it’s not the amount of food on the plate, but the time we spend eating that makes us feel satisfied. Metaphoric translation: put your foot in your mouth and nibble your toes. If you’re still hungry after eating two fists of food and two fists of veggies, keep thinking about feet near your mouth. Toe jam near your tongue, bunions touching your boca, sweaty soles approaching your saliva… your appetite should disappear in no time.

 

How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.

Song of Solomon 7:1 NIV

 

Effect of taking smaller bites outweighs tendency to eat more when distracted

https://www.sciencedaily.com/releases/2013/01/130123195250.htm

Small Bites, Big Weight Loss http://www.shape.com/blogs/weight-loss-coach/small-bites-big-weight-loss

To Slim Down, Take Smaller Bites http://www.rodalesorganiclife.com/food/eating-small-bites-lose-weight

 

Images courtesy of: sexy food episodes (hands), http://theberry.com/2012/01/31/need-a-little-motivation-38-photos/ (plate), Wired (statue)

Slow Motion Arm

There once was a woman from Goshen

With one arm equipped with slow motion.

When eating her mutton,

She pushed a small button

That slowed down her arm’s locomotion.

 

This woman’s slow arm lifted forkfuls

To her mouth at half speed of normal.

She chewed with delight

And savored each bite

And felt satisfied with her belly full.

 

This slow motion arm gave her time

For her belly to talk to her mind.

“I’m full,” belly said.

“That’s great,” said her head,

“Stop eating now.” Slo-mo worked fine!

Count, Count, Count Your Calories (Song)

Count, Count, Count Your Calories

(To the tune of Row, Row, Row Your Boat)

 

singing-womanCalories to count

Every day, each meal.

Calories, calories, calories, calories,

Day one I count with zeal!

 

Seven, eight days go by

Counting every food.

Calories, calories, calories, calories,

No longer in the mood.

 

Some foods’ counts are high.

Noodles, muffins too.

Hoagies and ice cream and peanuts, tortillas.

I didn’t have a clue.

 

Calories to burn

As I exercise.

Calories, calories, calories, calories,

Watch the number rise!

 

If I walk a mile,

Quickly as I please,

Calories, calories, calories, calories,

Burns an ounce of cheese.

 

row-row-row-your-boatCount, count, count your calories

If only for a week.

Teaches you, teaches you, teaches you, teaches you

Weight loss that you seek.

 

Sure have learned a lot

Counting calories.

Let me eat, let me eat, let me eat, let me eat,

Wisely choosing, please.

 

 

Images courtesy of Clipart Kid (woman singing), abcnotation.com (music notes)

Portionography 101

portion-statueI want you to put your foot in your mouth. Portion control is a big factor in weight loss and healthy eating and -whoa, hey! I did not think you were that flexible. Get your toes away from your nose, it was only a metaphor. I just meant that your foot is about the size of a properly proportioned meal.

Before I lost weight, I ate pretty healthy: cooked from scratch most days, got some veggies in there somewhere, and limited the junk food. The problem was I ate twice as much pretty-healthy-food as my body needed. I’m not exaggerating: twice as much.

I like food. It tastes good and it’s fun to eat. Can I get an amen? The problem was not that I ate but that I ate again and again and again at each meal.  There’s nothing wrong with enjoying your food. In fact, I encourage you to enjoy your food with undivided attention. Studies show that if we eat while we’re distracted—watching TV, checking email—we eat about 30% more than when we simply eat. Enjoy your food thoroughly, but when your portion is gone, stop eating.

portion-handsEating proper portion sizes is easy to do with the measuring tools you have on you: your fists. Your two fists are the size of your one stomach, so you can use your fists to quickly gauge how much food will fill your belly. A meal is equal to four fists and two of those fists should be fruits or vegetables. Four fists is roughly the size of your foot, so when you’ve put your foot in your mouth, you stop eating. I repeat: you stop eating. It’s that simple and it’s that hard.

If you’re used to eating a lot, four fists isn’t going to look like enough food at first, but if you savor your food, really savor it, and concentrate on the flavors and textures, you’ll be bored with eating by the time your plate is empty. If you cut the food into small bites, it feels like you’re eating more. One study found that people who ate half a bagel cut into four pieces consumed less for lunch an hour later than people who ate the same half bagel in its full moon natural form.

portion-plateAnother study found that eating smaller bites (nickel sized) and chewing a little longer (9 seconds) helped participants eat 65% less food than those who took larger bites (3 nickels) and chewed less (3 seconds). That’s a lot of numbers… look, forget the numbers and just make an effort to chew more and eat more slowly. The longer you take to eat, the more time your stomach has to notify your brain that it’s full. Perhaps it’s not the amount of food on the plate, but the time we spend eating that makes us feel satisfied. Metaphoric translation: put your foot in your mouth and nibble your toes. If you’re still hungry after eating two fists of food and two fists of veggies, keep thinking about feet near your mouth. Toe jam near your tongue, bunions touching your boca, sweaty soles approaching your saliva… your appetite should disappear in no time.

 

How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.

Song of Solomon 7:1 NIV

 

Effect of taking smaller bites outweighs tendency to eat more when distracted

https://www.sciencedaily.com/releases/2013/01/130123195250.htm

Small Bites, Big Weight Loss http://www.shape.com/blogs/weight-loss-coach/small-bites-big-weight-loss

To Slim Down, Take Smaller Bites http://www.rodalesorganiclife.com/food/eating-small-bites-lose-weight

 

Images courtesy of: sexy food episodes (hands), http://theberry.com/2012/01/31/need-a-little-motivation-38-photos/ (plate), Wired (statue)

Post Halloween Candy Survival Guide

halloween-candy-2-590x421Halloween night after the kids are in bed, my husband and I have a naughty ritual: we claim our “Parent Tax” from the kids’ candy bags – preferred payment is in chocolate – and we gorge ourselves on candy bars we haven’t tasted since last Halloween. Candy is a rarity in our house for the simple reason that if we have it, I eat it and if we don’t, I don’t. To stay on track with my health and weight loss goals, I’ve created a Post Halloween Candy Survival Guide for my benefit and, hopefully, yours.

1. Donate extra candy to charity.

opperation-christmas-childSamaritan’s Purse runs Operation Christmas Child where volunteers pack shoe boxes with toys, hygiene items, clothes, and/or school supplies and give them away to poor children around the world, many of whom have never received a Christmas gift before.  The collection week for this enterprise is, conveniently, the second week of November – ie. AFTER Halloween.  If you don’t want your family to eat that entire bucket full of sweets, take the extra goodies to one of the drop off locations.  They’ll be happy to portion the candy into little baggies to add to the shoe boxes.  (Note: they do not accept chocolate; it tends to melt on the way to the Equator.)

halloween-candy-buybackAnother option is Halloween Candy Buy Back. Participating dentists buy candy back from kids for $1.00 a pound. The candy is donated to Soldier’s Angels and shipped overseas in care packages (complete with toothbrushes) to our troops overseas. Their website has a search feature to find a participating dentist near you.

2. Hide under the bed between meals.  Or in a closet.  For the month of November.  Maybe December too.

3. Fill a bowl.  Every time you run errands, fill one pocket with candy.  Many offices have a bowl of candy on the front desk, but instead of taking a piece, leave a handful.  Secret Agent 00Sweet!

4. Give a handful to the child of the unfriendly mom who made a snide comment about your bathrobe at the bus stop.  Then repent, forgive, and…oh, come on, people, it’s a joke, lighten up!  It would be funny, though….

2015-headshots-white-clay-creek-0445. Make yourself a rule and stick to it.  For example, you can eat a snack sized Twix only after you’ve done ten push-ups and thirty sit-ups and jogged up and down the stairs twice.  Whatever balances you out calorie-wise so that your net intake is zero.

6. Human Piñata.  Fill all of your pockets with candy and go to a play date with your children, grandchildren, nieces/nephews.  Be the first ones to leave and as you walk past the children on the way to the door, “spill” the candy.  If you want to make a little show of it, put headphones in your ears and groove to the music; the extra shaking makes it more believable when Starbursts and Milk Duds leap from your jacket pocket.  Just be careful not to leave the room until you’re positive that your pockets are empty; you don’t want any unsupervised children following you home.

7. spiderman-party-3Freeze it/Hide it. Chocolate keeps for a nice long time in the freezer and if you hide it in the back or in a freezer in the garage, you’ll probably forget it’s there. When you do remember, the frozen solid nature of the treat slows down how many you can consume before you come to your senses. For non-chocolate candy, hide it somewhere you don’t go often, like with the dusting supplies or filed with the income tax papers. When a birthday rolls around and it’s your turn to fill a piñata or party favor bags, pull out your hidden stash and you’re ready to go!

 

 “For the Lord takes delight in his people;
he crowns the humble with victory.
 Let his faithful people rejoice in this honor
and sing for joy on their beds.”

Psalm 149:4-5 NIV

 

Images courtesy of: Real Nutrition NYC (bowl), http://www.halloweencandybuyback.com/search-results.html (truck full of candy), https://www.samaritanspurse.org/what-we-do/operation-christmas-child/ (shoe boxes) Reading Confetti (Spiderman piñata)