Lets talk portion sizes

Let's talk portion sizes 

Here are a few things people can do to keep their food portion sizes reasonable -

• follow the ratio of vegetables to meat of at least 2/3 vegs to 1/3 meat
• aim for a fist size of lean meat per meal
• cut the meat in half and save some for lunch the next day (as I did with the above)
• use a smaller plate or one with a border to remain within (as above)
• measure food in smaller quantities and bag/freeze for later
• when buying healthy snacks you can put them in smaller bags or buy pre sorted

Just a few suggestions that there are ways around most food quantity issues.  Whether at home or out and about there are ways around having too much of a good thing.

Cheers

BarbeJeffs@hotmail.com

Cafe coffee calorie choices

Café coffee calorie choices

It's helpful if you want to keep your weight in check to realise how different the amount of calorie intake can be from one beverage to another.  This is certainly the case if you have a daily or regular cuppa from a café out and about.

Take for example a cappucino @12 fl.oz is 120 calories/75 with skim milk.

Also keep in mind a cappuccino @8 fl.oz is 73 calories = 20 minute walk

Here are some other examples I got from looking up café websites -

• Expresso         1 calorie
• Long black      3 calories
• Piccolo latte  46 calories
• Chai latte     912 kilojoules
• Chai tea       727       "
• Hot choc      901       "
• Flat white    476       "
• Hot mocha 1002       "
• Iced tea        387       "
• Tea (black)    56       "
• Tea (herbal)    0        "
• Tea (green)     0        "
• Iced coffee   775       "
• Juice             588       "
• Soft drink     640       "
• Smoothie    1274       "

I found this very enlightening and a reminder to think twice about what I would choose when I go out to coffee with a friend or just stopping for a break.  I don't choose the chai latte as often as I used to.

Also I've noticed how friends like you to share what they are having if you don't buy a "treat".  It's a good way to half the calories in a way, just as long as what they buy isn't too calorie heavy.

So you can still go to cafes if you are just "mindful" of your choice and what you have in it or with it.

Cheers

Barbejeffs@hotmail.com

Healthy low fat takeaway food

Healthy low fat takeaway food

Just a reminder that eating out or buying takeaway can be as easy as going somewhere like Subway.
I don't go there that often myself but the food is fresh and healthy and low cost.  It's hard to beat and even my fussy friend went there with me last time and enjoyed it.

Here are some of the filling options on their six inch sub sandwiches with fat content -

• Veggie Delite     2.5g fat
• turkey                 4.5g fat
• ham                    3.6g fat
• roast beef           4.0g fat
• roasted chicken  4.4g fat

Of course you choose what type of roll, vegetables and sauce you like.  Surely a minute or two to choose the taste you like is worth it.

Even a snack like a fruit yoghurt is only 2 grams of fat.

There are various other takeaway outlets with healthy options to choose from.   If you take a moment to think what would really make your taste buds, body and purse feel better.

Let me know if you have any ideas or favourite places of your own to share.

Barbejeffs@hotmail.com

WL4MBS

Food Shopping Trip tips

Food Shopping apparently takes an average of 37 minutes and most people go a couple of times a week.  Here are some tips I've heard to help make the experience as fruitful and painless as possible:

• never shop hungry
• schedule at a relaxed time
• shop when the store is least crowded
• always shop with a list and stick to it (to avoid unplanned temptations and extra costs)
• shop the walls (away from the unhealthy junk food isles)
• don't wander, be purposeful
• select refrigerated food and frozen vegetables last

I've also seen there are list making apps like Scan 2 List (free on www.itunes.com)

I'm used to the old fashioned way but it could make life easier.

Happy grocery shopping?

BarbeJeffs@hotmail.com

WL4MBS

Happy Easter and Moderation in everything

HAPPY EASTER!and Moderation in Everything

There's nothing wrong with a bit of chocolate etc. on special occasions as long as we don't go overboard and regret it later.

Eat slowly and savour the taste of food

Relax and chew food (up to about 30 times)

Have enough to feel satisfied which is sometimes just a couple of bites

Listen to your body

It takes up to 20 minutes to feel full

Learn to stop and pause and put your utensils down

Eat when you feel hungry and stop before you feel totally full

It's ok to leave something on your plate or for later

Have some water or talk to others

p.s. Eat before you are light headed, have a headache or your stomach is really growling

BarbeJeffs@hotmail.com

Have you been avoiding having your photo taken?

Have you been avoiding having your photo taken?

We may not have to worry about the paparazzi photographing us before we are ready, but we may have gotten into the habit of avoiding photos or situations if we don't feel we look our best.

Instead sometimes we might even have "frenemies" who deliberately take a bad photo of us to try to show us up or put us down.  Whether it was meant to be a bad shot or not it can be a blessing in disguise if it becomes our "wake up call" to finally take action and begin to change to a healthier life.

So a "bad" photo can contribute to us seeing the need for new eating habits and more exercise so we start to look and feel better.  Doing it for yourself is the most important motivation regardless of what others think.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

See my first 10 posts for how I lost weight gradually and safely.

Begin exercise slowly

Don't start too fast like Olly on his obstacle course

Begin any exercise slowly and learn to pace yourself, especially if you are not used to that activity or any activity at all.  It will mean you are much more likely to enjoy it and keep it up on a regular basis so it will make a difference to your health.  Too many people get carried away like Olly and throw themselves into an activity, only to get hurt, disorientated or give up.

Consult a doctor before starting any new exercise routine if any of the following apply to you -

• you have a medical condition
• are having any pain
• never exercised before
• are over 45

You can always increase the amount of time, effort and speed you do any exercises once you get used to it.  It's important to make a start and find activities that work for you.

Olly looked very hardy and enjoyed his time on and off the obstacle course from what I saw.

We don't have to do things perfectly, but we should try get into the routine of doing some activity each day for health, fitness, fun and general well being.

Cheers

BarbeJeffs@hotmail.com

WL4MBS