The truth about portion sizes

The truth about portion sizes

Should we eat everything on our plates? 

It’s no secret that people are larger today than ever before. Waistlines have expanded over the last forty years and studies show that potion sizes have grown as well. 

Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonald’s’ weighs the same as 1998’s “Super-size” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

  1. Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
  2. Today’s 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
  3. Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
  4. Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must. 

I am your local fitness expert, and I’m here to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion… 

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars. 

Trim-Down Tip #1: Re-program Your Mind

I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution? 

Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry—your mom won’t send you to your room! 

Trim-Down Tip #2: Slow Down

I know that this is a tough one—so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full. 

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size. 

Trim-Down Tip #3: Go Halfsies 

I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options. 

1) Share an entree with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate. 

2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of. 

Getting you into great shape is my passion—it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Call 954 292-4105 or email adriana@adrianamartin.com today to set up our consultation. Let’s do this!


You’re In Charge

There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them!

You control what you eat. 

When faced with extra large portions exercise your right to chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.


Best Spinach Salad Ever

The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

 

343 Comments
  1. Thank you for sharing superb informations. Your website is so cool. I’m impressed by the details that you’ve on this site. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for more articles. You, my friend, ROCK! I found simply the information I already searched all over the place and simply could not come across. What an ideal web-site.

  2. Many thanks for discussing this, I bookmarked this page. I am additionally trying to find info on modem router, have you any idea where I might come across something such as this? I will be back in a little while!

  3. I wanted to write you that very small word so as to say thank you again for all the awesome knowledge you have featured in this case. It’s simply remarkably generous of you to give unhampered all a number of people would have offered for sale as an e book to help with making some bucks for themselves, chiefly since you might well have tried it in the event you wanted. Those ideas in addition acted to become a good way to be aware that some people have a similar keenness much like mine to find out good deal more with regards to this matter. I know there are lots of more fun instances ahead for individuals that scan through your website.

  4. I’ve been browsing on-line more than 3 hours these days, but I by no means discovered any fascinating article like yours. It is beautiful worth enough for me. Personally, if all site owners and bloggers made just right content material as you probably did, the internet will be a lot more helpful than ever before.

  5. This post offers clear idea in support of the new people of blogging, that actually how to do blogging and site-building.|

  6. I’ve been absent for some time, but now I remember why I used to love this website. Thanks , I will try and check back more frequently. How frequently you update your website?

  7. I like what you guys are up also. Such smart work and reporting! Keep up the excellent works guys I have incorporated you guys to my blogroll. I think it will improve the value of my web site :).

  8. You made a number of fine points there. I did a search on the matter and found a good number of people will have the same opinion with your blog.

  9. It’s actually a nice and helpful piece of info. I’m glad that you simply shared this helpful information with us. Please keep us up to date like this. Thank you for sharing.

  10. excellent issues altogether, you just won a emblem new reader. What may you recommend about your put up that you simply made some days ago? Any positive?

  11. hello!,I love your writing so much! percentage we keep up a correspondence more approximately your post on AOL? I require an expert in this space to solve my problem. Maybe that’s you! Taking a look ahead to see you.

  12. Keep up the great work , I read few posts on this internet site and I think that your weblog is rattling interesting and has got circles of good information.

  13. A person necessarily help to make critically posts I would state. This is the first time I frequented your web page and thus far? I surprised with the research you made to make this actual submit amazing. Wonderful task!

  14. Thank you, I have just been searching for information about this subject for ages and yours is the best I have found out till now. However, what concerning the conclusion? Are you positive concerning the source?

  15. Hi my family member! I want to say that this article is awesome, great written and come with almost all vital infos. I’d like to peer more posts like this.

  16. Faytech North America is a touch screen Manufacturer of both monitors and pcs. They specialize in the design, development, manufacturing and marketing of Capacitive touch screen, Resistive touch screen, Industrial touch screen, IP65 touch screen, touchscreen monitors and integrated touchscreen PCs. Contact them at http://www.faytech.us, 121 Varick Street, New York, NY 10013, +1 646 205 3214

  17. Only wanna comment on few general things, The website design is perfect, the subject matter is very fantastic. “I have seen the future and it doesn’t work.” by Robert Fulford.

  18. This is really interesting, You are a very skilled blogger. I have joined your rss feed and look forward to seeking more of your great post. Also, I have shared your website in my social networks!

  19. MetroClick specializes in building completely interactive products like Photo Booth for rental or sale, Touch Screen Kiosks, Large Touch Screen Displays , Monitors, Digital Signages and experiences. With our own hardware production facility and in-house software development teams, we are able to achieve the highest level of customization and versatility for Photo Booths, Touch Screen Kiosks, Touch Screen Monitors and Digital Signage. Visit MetroClick at http://www.metroclick.com/ or , 121 Varick St, New York, NY 10013, +1 646-843-0888

  20. I just desire to share it with you that I am new to writing and extremely cherished your article. Quite possibly I am probably to store your blog post . You simply have memorable article blog posts. Get Pleasure From it for share-out with us the best web webpage

  21. Hiya here, just turned out to be receptive to your post through Yahoo and bing, and discovered that it is very good. I’ll take pleasure in if you persist this.

  22. Wow! This can be one particular of the most helpful blogs We’ve ever arrive across on this subject. Actually Fantastic. I’m also an expert in this topic therefore I can understand your hard work.

  23. Hi there! Would you mind if I share your blog with my twitter group? There’s a lot of folks that I think would really appreciate your content. Please let me know. Thank you

  24. Good article and straight to the point. I am not sure if this is in fact the best place to ask but do you guys have any ideea where to employ some professional writers? Thanks 🙂

  25. I like what you guys are up too. Such smart work and reporting! Carry on the excellent works guys I have incorporated you guys to my blogroll. I think it will improve the value of my web site :).

  26. Some genuinely wonderful articles on this website, thanks for contribution. “The key to everything is patience. You get the chicken by hatching the egg, not by smashing it.” by Arnold Glasgow.

  27. Hello There. I found your blog using msn. This is an extremely well written article. I will make sure to bookmark it and return to read more of your useful info. Thanks for the post. I will definitely comeback.

  28. I have not checked in here for some time because I thought it was getting boring, but the last few posts are great quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

  29. A person necessarily assist to make significantly articles I might state. That is the very first time I frequented your web page and thus far? I surprised with the analysis you made to make this particular publish extraordinary. Fantastic task!

  30. Hey very nice site!! Guy .. Excellent .. Wonderful .. I will bookmark your site and take the feeds also…I’m glad to find so many useful information here within the post, we want work out more techniques on this regard, thanks for sharing. . . . . .

Leave a reply

Your email address will not be published. Required fields are marked *