ANSWER KEY: PORTION DISTORTION

Portion sizes–the amount of food we choose to eat for a meal or snack–have gotten larger over the years, and yet the standard serving sizes that are often referred to are much, much smaller. See how good you are at estimating portions, and also see how much our typical portions have grown over the years.

1. An official serving of cooked meat is 3 ounces. A good way to estimate this serving would be to keep
in mind that it is about the size of:
a. A deck of playing cards
b. A paperback novel
c. A video cassette
2. How much larger is a typical serving of pasta, compared to the “official” government serving of ½ cup?
a. Two times
b. Three times
c. Four times
d. Five times
3. Twenty years ago, the typical cheeseburger had about 335 calories. How many calories does the typical cheeseburger have today?
a. 350
b. 450
c. 600
d. 900
4. If you wanted to have an ounce of cheese for a snack, that piece of cheese would be about the same size as:
a. A book of matches
b. Your palm
c. Your thumb
d. A stick of butter
5. The official serving of French fries has about 200 calories. How many calories are in a typical “large” order of French fries?
a. 325
b. 400
c. 500
d. 625

6. Pizza is no longer just some crust, some sauce and some cheese. It’s loaded down with meats and cheeses, and even has extra cheese in the crust. An “official” government serving is a slice of cheese pizza, containing about 250 calories. About how many calories in a slice of a “super-loaded” meat and cheese pizza?
a. 300
b. 350
c. 400
d. 450
7. A small box of unbuttered popcorn at the movies will cost you just under 300 calories. How much for the large tub with butter?
a. 400
b. 500
c. 600
d. 800
e. more than 1,000
8. A small sandwich cookie has about 50 calories. If you get a large chocolate chip cookie from the fresh bakery at the mall, you’ve eaten the calorie equivalent of how many Oreos?
a. 2
b. 4
c. 6
d. 8
9. A brownie recipe in the 1975 version of the cookbook The Joy of Cooking stated that the recipe made 30 brownies. The exact same recipe in the newest edition of the cookbook states that the recipe makes how many brownies?
a. 1
b. 8
c. 16
d. 24
e. 30
10. Some tricks that have been shown to work in helping you keep your portion sizes under control are:
a. Using smaller plates
b. Drinking out of glasses that are tall and skinny, rather than short and wide
c. Eating with a teaspoon instead of a soup spoon
d. Eating foods that are all the same color
e. All of the above

Best in Health

Jim

QUIZ: PORTION DISTORTION

Portion sizes–the amount of food we choose to eat for a meal or snack–have gotten larger over the years, and yet the standard serving sizes that are often referred to are much, much smaller. See how good you are at estimating portions, and also see how much our typical portions have grown over the years.

1. An official serving of cooked meat is 3 ounces. A good way to estimate this serving would be to keep in mind that it is about the size of:
a. A deck of playing cards
b. A paperback novel
c. A video cassette
2. How much larger is a typical serving of pasta, compared to the “official” government serving of ½ cup?
a. Two times
b. Three times
c. Four times
d. Five times
3. Twenty years ago, the typical cheeseburger had about 335 calories. How many calories does the typical cheeseburger have today?
a. 350
b. 450
c. 600
d. 900
4. If you wanted to have an ounce of cheese for a snack, that piece of cheese would be about the same size as:
a. A book of matches
b. Your palm
c. Your thumb
d. A stick of butter
5. The official serving of French fries has about 200 calories. How many calories are in a typical “large” order of French fries?
a. 325
b. 400
c. 500
d. 625

6. Pizza is no longer just some crust, some sauce and some cheese. It’s loaded down with meats and cheeses, and even has extra cheese in the crust. An “official” government serving is a slice of cheese pizza containing about 250 calories. About how many calories in a slice of a “super-loaded” meat and cheese pizza?
a. 300
b. 350
c. 400
d. 450
7. A small box of unbuttered popcorn at the movies will cost you just under 300 calories. How much for the large tub with butter?
a. 400
b. 500
c. 600
d. 800
e. more than 1,000
8. A small sandwich cookie has about 50 calories. If you get a large chocolate chip cookie from the fresh bakery at the mall, you’ve eaten the calorie equivalent of how many sandwich cookies?
a. 2
b. 4
c. 6
d. 8
9. A brownie recipe in the 1975 version of the cookbook The Joy of Cooking stated that the recipe made 30 brownies. The exact same recipe in the newest edition of the cookbook states that the recipe makes how many brownies?
a. 1
b. 8
c. 16
d. 24
e. 30
10. Some tricks that have been shown to work in helping you keep your portion sizes under control are:
a. Using smaller plates
b. Drinking out of glasses that are tall and skinny, rather than short and wide
c. Eating with a teaspoon instead of a soup spoon
d. Eating foods that are all the same color
e. All of the above

come back for the answers in my next post

Best in Health

Jim

MEAL SIZE MATTERS

For many of us, one of the main goals of achieving and maintaining a healthy weight is learning how to eat less. Part of the problem is that we don’t have a realistic idea of what constitutes a serving. In an era of jumbo meals, super-sizing and free refills, overgenerous portions of food and beverages have become the norm. In addition, eating habits that you learned from a young age–that it’s okay to have seconds, that you should clean your plate, that dessert always follows a meal–can be difficult to break. But difficult doesn’t mean impossible. You can train your body to feel full with less, just as it has become accustomed to needing more. Try these suggestions:

• Serve meals already dished onto plates instead of placing serving bowls on the table. This allows you to think twice before having a second portion.
• Try using a smaller plate or festive party bowl to make the food seem like more.
• Eat slowly and savor each bite. When you eat too fast, your brain doesn’t get the signal that you’re full until too late and you’ve already overeaten.
• Eat foods that are healthy and low in calories first. You can eat a lot of these foods without taking in a lot of calories. When at a party–hit the vegetable trays first.
• When eating, focus on your meal and your company. Watching television, reading or working while you eat can distract you. Before you know it, you’ve eaten much more than you wanted to.
• Stop eating as soon as you begin to feel full. Don’t feel as if you need to clean your plate.
• Designate one area of the house to eat meals, such as the kitchen table, and sit to eat your meals.
• If you’re still hungry after you’ve finished what’s on your plate, wait 20 minutes, mingle with other guests, and then if you are still hungry, nibble on something low in calories, such as fresh vegetables or fruit.
• When ordering at a restaurant, request a take-home container. When you receive your meal, put part of it in the container. Or ask that one-half of your meal be put into a container before the meal is served. Portion sizes in restaurants can be two to three times the amount you need.

Free Wellness Evaluation

Best In Health

Jim

WEIGHT LOSS BEGINS WITH DIGESTIVE HEALTH

Your digestive system is one of the most essential components of your entire body. According to a recent survey, people have a keen interest in digestive health issues. More than 50 percent of people surveyed have grown more concerned about their digestive health in the past two years. And a solid 80 percent feel
it’s important to improve their body's digestive health, although they’re not doing much about it.

HERBALIFE FOR DIGESTIVE HEALTH
Digestive health can affect other areas of our health–weight, energy, skin and immunity–in ways we might never have imagined. It’s important to understand the link between digestive health and overall wellness.

To get the most from your weight-loss program, start off with Herbalife’s 21-Day Herbal Cleansing Program, then soothe your system with Herbalife® Herbal Aloe Drink for improved digestion. Add in Herbalife® Active Fiber powder for regularity, and Herbalife® Florafiber for friendly bacteria and intestinal health.

DIGESTIBLE FACTS
• The small intestine is where the majority of digestion and absorption of nutrients takes place.*
• The health of your digestive system can significantly affect your immune function.
• A majority of Americans consume only about 14 grams of fiber per day, while the Institute of Medicine recommends 38 grams for men under age 50, and 25 grams for women in the same
age group.*

CLEANSING AND NUTRIENT ABSORPTION
In your everyday life, your body may be exposed to toxins. Maintaining your digestive health can help your body neutralize and eliminate them from your system. Supporting your body’s ability to absorb nutrients and eliminate toxins enhances your weight-loss efforts. Improve your body’s nutrient absorption and healthy elimination, and you’ll see how your health and weight
loss improves overall.

Best in Health

Jim

GOOD AND BAD FATS

OMEGA-3S AND OMEGA-6S
Of the many types of fatty acids, two that seem to be making all the headlines these days are the Omega-3s and Omega-6s. These names simply describe the chemical structure of fats, but you only need to remember the Omega-3s tend to reduce inflammation in the body, while the Omega-6s tend to promote inflammation in the body. This is the most basic way to describe these two fatty acids. The Omega-3s are found in fish, flaxseed and borage oil, while the Omega-6s are found in corn and wheat.
Nutritional anthropologists believe that the diet of ancient

women and men was relatively balanced between these two fats. Both are important, and a healthy ratio between the two determines health.

The Omega-3s are also found in ocean plants like seaweed algae. The fish eat the Omega 3-rich algae; the fish store the healthy fats; we eat the fish; and we store the healthy fats. Again, the phrase “you are what you eat” could never be more factual. The Omega-3s are also found in grass, which many animals naturally live on. Cows naturally eat the grass in the fields as they graze, they store the good fats, and we, in turn, get beef that is high in the good fats.

The change in the food supply has dramatically changed this process. Now most cows in the United
States are corn fed to fatten them up faster for food production. This process is not what nature intended.
So once again, we find a disruption of nature’s delicate balance.

Best in Health

Jim

THE SKINNY ON FATS

The issue of dietary fat is probably one of the most confusing to people. Should you eat as little as possible? More of the “good” fats? The answer lies somewhere in between. Ideally, you want to eat only the amount that you need to add flavor to foods, and of the fats you eat, you want to select the healthiest ones. All fats, regardless of their source, are about 120 calories a tablespoon, so most people can’t (and shouldn’t) eat them freely. Here are some things to remember:

• Fats are categorized as saturated, polyunsaturated or monounsatured, depending on the
predominant fatty acid they contain.
• Generally speaking, saturated fats (found in animal products like meats, cheese and ice cream as well as hydrogenated vegetable oils) tend to raise blood cholesterol levels. The process of
hydrogenating oils, which makes them harder at room temperature, produces trans-fatty acids–
which also raise blood cholesterol and should be avoided.
• Polyunsaturated fats can be “good” or “bad,” depending on whether they are primarily Omega-6 fats (which are pro-inflammatory) or Omega-3 fats (which are anti-inflammatory).
• The richest source of Omega-6 fats in the American diet is corn oil; the richest sources of Omega-3 fats in the American diet are fish, flaxseed and vegetables.
• While small amounts of Omega-3 and Omega-6 fatty acids are called “essential,” meaning our bodies can’t make them, the amounts required are very small and can be met from plant products, which have a good balance of the two fats.
• Our diet is typically overloaded with Omega-6 fatty acids, with inadequate amounts of Omega-3. This imbalance, with too many “bad” fats relative to “good” fats, promotes the inflammatory process which is believed to be at the root of asthma, heart disease and many common forms of cancer.
• Monounsaturated fats, found in olive oil and avocado, have neutral effects on cholesterol and do not promote cancer. These fats are “healthy” fats and can be eaten in moderation.
• Olive oil is a healthy oil for cooking; if the flavor is too strong for you, you can purchase “light” olive oils which have the same calories as regular olive oil, but are lighter in flavor.


To reduce overall fat intake:
• Try using pan sprays when you sauté foods, or you can sauté in wine or broth.
• Use nonfat or reduced-fat versions of high-fat items, such as dairy products, spreads and dressings.
• If you are watching calories, keep in mind that low-fat or fat-free versions of baked goods often have the same amount of calories as the full-fat version. In many cases, fat is replaced with sugar which drives up the calories.
• Avoid fatty meats such as steaks, high-fat ground meats, chops and sausages. Eat more poultry breast, fish, shellfish, egg whites, nonfat dairy products and soy products for protein, which have
much less fat than red meats.
• Avoid farmed salmon, if possible. Farmed salmon is fattier than wild salmon, but the extra fat it contains is not the “good” fat. Despite myths to the contrary, shellfish is not high in cholesterol, and is an excellent source of protein that is very low in fat.
• Flavor foods with herbs, spices, lemon, onions, garlic, chiles and other seasonings rather than relying on heavy sauces, gravies and butter.
• When you eat out, try to make smart choices. Keep sauces and gravies to a minimum, and order meats, fish or poultry grilled, broiled, poached, steamed, roasted or baked. Some people skip the starchy part of the meal, especially if it’s likely to be fatty, and order double vegetables instead.
• Order salad dressing on the side so you can control how much you eat. Restaurants often drench the greens in high-fat dressings.
• Try fresh fruit or sorbet for dessert rather than pastries and ice cream.

CLICK FOR A CONSULTATION

Best in Health

Jim

The Truth About Energy Drinks!

 

Seems like I’m doing a lot of the truth about posts these days but I get so tired of seeing those commercials about how great this that or the other energy drink is when I know that most of those energy drinks are not only NOT good for you-they are sugary, calorie-laden, crash inducing & expensive not healthy at all products.

Now that is not to say that there are no good energy drinks, quite the contrary, there are several but you must read the label. I know that you understand the need to avoid sugar but do you know that what you want to see on the label are various vitamins like Vitamin C, B6 &  B12 vitamins?

When you are getting your energy from vitamins-as nature intended-you won’t have that famous crash but you will feel energy, and that’s what you want right?

Contacts us For our picks on ENERGY

Best in Health

Jim

Why Colon Cleansers are a good thing

 

I am sure you’ve seen the infomercials, maybe you even bought the product of one like it. Colon Cleansers are very popular these days-but are they a good idea? YES!!! Most of us didn’t take anatomy and physiology so we may not realize that the colon is where the body absorbs nutrition-and also toxins, medications, etc. Many doctors will tell you that death starts in the colon because whatever is in your colon is in your bloodstream and delivered all over your body all the time.

An uncleansed colon can cause weight gain, irritability, headaches, gas, constipation, digestive problems, diarrhea, lack of sleep, and fatigue. Some doctors believe  that toxins in the          bloodstream can cause early onset  of dementia.

While colon cleansing is recommended not all colon cleansers are the same some do only a partial  job and leave you incomplete. We recommend a colon cleanse with the change of seasons-that is four times a year. For more information     about where to find a good colon cleanser visit our website or contact us.

Click for a wellness evaluation

Best in Health

Jim

Yikes-Another Quiz!!!!

 

Okay-quick, name all of your organs! I know that most of us can do that but what I also know is that many people forget the largest organ-your skin! And people tend to overlook taking proper care of their skin too. So lets review the basics;

 Clean and moisturize your skin daily. Wash your face twice daily - once in the morning and once at night before going to bed. After you cleanse your skin, follow with a toner and moisturizer. Toners help to remove fine traces of oil, dirt and make-up that you may have missed when cleansing. Moisturizing is necessary even for people with oily skin. Buy a moisturizer that is best suited for your skin type (dry, normal or oily). Look for products that contain vitamins A, C and E.

Block the sun. Over time, exposure to ultraviolet (UV) radiation from the sun causes many changes in the skin, including wrinkles, discoloration, freckles or age spots, benign (non-cancerous) growths such as moles, and pre-cancerous or cancerous growths. In fact, most skin cancers are related to sun exposure. Always wear sunscreen with a sun protection factor (SPF) of 15 or greater.

Eat a balanced diet.  Poor eating habits show up on your skin and in your hair, not to mention your health. Lotions & potions are a band aid for problem areas, good nutrition is a preventative or cure. You still have to properly maintain your skin but not battle it.

Use appropriate masks. Moisturizing, exfoliating & clarifying.

Hydrate your body. Drink half your body weight in ounces of water daily.

These few tips will totally change your skin if you stay consistent

Best in Health

Jim

The Truth About Sports Drinks!

 

There is a sports drink that I will not name here but I think we all know what it is and many people love it but did you know that it contains only three basic ingredients? Sugar, salts and water.

Now I not saying this combo won’t work, what I’m saying is that its not really healthy and it fails to do the full job of  rehydrating the body and replacing vital nutrients lost during exertion. Sugar is natural but no doctor would ever say that sugar is healthy-ever. And they would question the efficacy of salt since most of us already have way too much salt in our diets.

So  what is a person to do when they need fast rehydration? There are a few products in the marketplace that actually do the same job but with healthy ingredients.  You can go and search for them or contact me and I’ll tell you which one I recommend.

CLICK TO CONTACT US

Best in Health

Jim

WEIGHT LOSS BEGINS WITH DIGESTIVE HEALTH

 

Your digestive system is one of the most essential components of your entire body. According to a recent survey, people have a keen interest in digestive health issues. More than 50 percent of people surveyed have grown more concerned about their digestive health in the past two years. And a solid 80 percent feel
it’s important to improve their body's digestive health, although they’re not doing much about it.

Digestive health can affect other areas of our health–weight, energy, skin and immunity–in ways we might never have imagined. It’s important to understand the link between digestive health and overall wellness.

To get the most from your weight-loss program, start off with a 21-Day Herbal Cleansing Program, then soothe your system with Herbal Aloe Drink for improved digestion. Add in Active Fiber powder for regularity, and Florafiber for friendly bacteria and intestinal health.

DIGESTIBLE FACTS
• The small intestine is where the majority of digestion and absorption of nutrients takes place.*
• The health of your digestive system can significantly affect your immune function.
• A majority of Americans consume only about 14 grams of fiber per day, while the Institute of Medicine recommends 38 grams for men under age 50, and 25 grams for women in the same
age group.*

CLEANSING AND NUTRIENT ABSORPTION
In your everyday life, your body may be exposed to toxins. Maintaining your digestive health can help
your body neutralize and eliminate them from your system.

Supporting your body’s ability to absorb nutrients and eliminate toxins enhances your weight-loss efforts.
Improve your body’s nutrient absorption and healthy elimination, and you’ll see how your health and weight
loss improves overall.

CLICK HERE TO TAKE A SHORT QUIZ

Best in Health

Jim