Food Humor – I’m Full. Oh Wait. . .

I’ve always been the kind of person whose eyes WAY exceeded her stomach.  Growing up, I was that kid who actually made herself sick a few times because she couldn’t stop stuffing her face.

I’m not proud but…those are the facts.

I still love food, and I LOVE eating the things I enjoy…so even though it’s mostly on the healthier end now, this STILL is totally how I feel…

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Portion Control 101, by Mackenzie Arrington For Jiu-Jitsu Magazine

This article about portions – Portion Control 101 – came my way recently via Jiu-Jitsu Magazine.  

Jiujitsu Magazine

Jiu-jitsu Magazine

If you google “portion control” you will be bombarded with enough articles and charts to sink a ship – but amidst the plethora, they generally share similar advice. Phew.

(As a note, you might also be bombarded with innumerable photos of Professor Snape – The seemingly insignificant “r” in portions makes potions so close in the eyes of Google that you may as well be in the Harry Potter fan club.  Nutrition, magic.  Eating, dragons… I dunno…)
Learningzone Express

Learningzone Express

Portions are a tricky thing for me – I can definitely eat a lot more than I do, and have to make a concerted effort NOT to go overboard.  As a kid, my level of activity was so high that I needed to eat more than I did.  Nowadays maintenance requires mindfulness, and a good deal less where volume is concerned.  When I falter, I see the difference fast.

Everyone is different so each person will have his or her own needs and requirements when it comes to how much they need to take in on a daily basis. No need – EVER – to compare.

One of my personal problems is being bored or – just-because-for-no-good-reason – feeling like I need to chomp on something (even when my stomach is fine!) I can’t say chewing gum is the best habit either but…better that (in my case) than eating more calories than I need.  

Anyway. . .the article talks about using one’s own hand as a guide – it’s a useful tool, and one you never leave home without. Jiu-Jitsu practitioners are notorious for monitoring their diets – the Gracie family, for one is HUGE on nutrition.  In fact, they have their own diet and they unapologetically recommend their students abide by it.  

At the end of the day what works best for you to reach your goals may well be different than someone else, or that new and special “diet” (fad, doctor-recommended, whatever!)  That’s OKAY! 

What can help all of us is portions – minding the amount of food we take can be a massive help in obtaining results, regardless of what macronutrients our body needs, or in what quantity.  

I know I need to allow myself to feel full sometimes, for example.  Taking a drink of water and waiting a few minutes helps deter me when I feel extra ravenous.  If I’m still starving in a half hour, maybe I do need a little more protein – but better than having far too much in a sitting without really needing it. 

 

Health – The Freedom Of Having A Choice

This came my way this week and though it sounds a little harsh, it’s a very in-your-face truism that shouldn’t be ignored (hence, I’m sure, why it was phrased this way.)  

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Everyone is different – nutritional requirements, for example, vary depending on a TON of factors, some of which are not in our control (age is a fine example.)  But at the end of the day, we all have a responsibility to take care of ourselves – we have one “vessel” this go around, and while it can take some beating…it isn’t impervious.

Not everyone can fit in a long-winded routine during the day – I’ve been there.  At one time it was 12 to 14 hour days, sometimes with only three hours of sleep (with a three-hour commute split in half on each side.)  At another, there were weeks of frequent overseas travel with 12 to 14 hour days, and a nonexistent gym (not that I would have had the energy anyway!)  And yet another, I was balancing a competitive sport with long days and total exhaustion – work, train, sleep…with a little bit of food in between. 

BUT…despite the timeline being against me most of the time, there were things I could do – whether walking to work, taking the stairs at the hotel, doing a quick routine in my room…something…ANYthing…to get a little movement in.  It matters.  The body is designed to move – not just take in fuel and do nothing with it..

On that latter point, clean eating – a component equally as vital – doesn’t mean you need follow the same diet as a body builder (you’d be amazed how much a body builder’s diet can vary from a figure competitor, or bikini competitor…forget about just a healthy, fit adult!) What it does mean, though, is caring about the fuel you put into your body so you feel – and function – your best.  You wouldn’t put low quality fuel into a Ferrari and expect it to hit it’s potential, right?  You’re the Ferrari!!!

Keeping in mind that everyone’s needs are unique, sticking to whole, real foods (ones nature produces) and less processed items is your best bet.  Your body needs calories, by the way – it needs protein, carbohydrates AND fats to function…not only optimally, but at all!  

I see two things happen a lot in society – in the USA, at least, it’s become about convenience, and size.  If it’s easy to get, and / or the portions are enormous for the money, people flock to it without internalizing the longer-term effect.

(C) Randy Glassbergen

(C) Randy Glassbergen

I feel like if more time was spent either making food…or sitting down to savor it…and / or people ate smaller portions and let themselves digest a moment, that health would be less of a national concern.  Yes, it can be that simple. (Think I’m crazy?  The awareness is out there – example 1, example 2, example 3, example 4…yikes!  There are also, obviously, have been a ton of articles on the topic over the last few years.)

Given the time of year, as an aside, it’s helpful to remember that just because the calendar says it’s a holiday, doesn’t mean we have to go overboard – it doesn’t feel good to be overstuffed (I don’t know anyone who thinks so, honestly.) There is truly no need – most supermarkets carry holiday food items for a while before and after…so you don’t have to worry about getting it all in at once.  Smaller portions also allow you to enjoy everything, without that horrible, ruined-my-night-feeling-sick aftermath.  

There are a lot of factors going into determining our overall health – some, again, are ones we aren’t in charge of (wouldn’t it be nice if we were?!)  But there are A LOT of things we *CAN* do to take care of ourselves, to stay healthy, and in shape.  Neglecting ourselves is a quick route to sickness (and for you active people, that goes for us too – doing too much might be our trouble spot, landing us in overtraining drudgery.)  

One of many thoughts on the issue, this from Mike Adams

One of many thoughts on the issue, this from Mike Adams

We really DON’T get that many chances.  And honestly, no one wants to have to be in a precarious situation first to get the message that loving and taking care of our health is up to us, and a huge priority.

Shutter stock image

Shutter stock image

If you are new to it, DON’T WORRY!  Baby steps are a-okay. 🙂 There are a ton of resources out there to help you (like the snappy food portion visuals below.)  One day at a time always seems to be the best advice – for, ohhh, EVERYTHING!  Remember that you are in control – YOU get to choose – and that you deserve to feel your best every day. ❤

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Hungry Girl also has a few HOLIDAY TIPS…

More on the food front

Nutrition – The Easy Way To Add Volume

I definitely need to eat “volume” – a small snack will never cut it for me, despite that I am constantly snagging something to munch on.  I need to feel satisfied not only because I don’t want to feel hungry, but because my body doesn’t react well without the appropriate, and fine-tuned, amount of fuel.

The easiest way to add volume – the most obvious, also, but for some reason not as often as looked to as you might expect – is to load up on veggies.  A few sites are good about recommending this simple, incredibly effective “trick” but I feel like people still neglect to use it.  

One of my favorite recipes is an enormous sauté of vegetables and ground chicken – I use my Curtis Stone pans, with which I don’t need to use a stitch of oil.  (Yes, oil IS good for you, so a dash of olive isn’t the end of the world, but I try to be mindful, and not use it all the time if I don’t need to.)

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I sauté diced onions for a few minutes so they brown, then I add in fresh mushrooms (and, often, peppers too – red, yellow, and orange preferably, since they are the sweetest!) I later add diced tomatoes to it to make kind of a “sauce” – one, mind you, that is more vegetables than sauce! In a separate pan, I sauté the chicken, with nothing more than himalayan pink salt and spices.

Separately, I steam – in a BPA free microwaveable container, of course! – diced (or pre-riced!) cauliflower.  If I don’t have pre-diced (sometimes it is hard to find), I steam cauliflower florets – when they are done, and nice and soft, I use a potato masher to make little “diced” or “riced” type pieces.  You can use a food processor to do the same thing – this just takes less time and clean up to use a masher. 🙂 

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I have everything going at the same time, and will reduce the “sauce” to a simmer if necessary.  Once the cauliflower is ready, I mix it – and the “sauce” – into the pan with the chicken. And that’s it!

It makes a HUGE amount a food, and because of the volume of vegetables, each serving is less calories than it would be with just chicken…not to mention, it lasts longer, so you get more meals out of it. 🙂  

Healthy Breakfast When Dining Out

This really is my usual cast of characters, so it’s fair to say that MOST of my dining-out breakfast options look a lot like this (which, for me, is a good thing!) 🙂  

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There are always a lot of great options, though – you never have to have full fat milk in your cereal, or even milk at all, for example – most places offer skim (lots of protein, less calories and fat), or soy or almond options.  You also can ask for greek yogurt in most establishments, in place of plain (less protein than greek, and often more sugar.)

You can absolutely ask for any condiments on the side, lest your dish come out drowning in something more caloric than you need.  Fresh fruit and a tall glass of water are also great as they give some volume and a feeling of fullness…without being bad for you!

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For me, the combination of healthy fats, protein, fiber and water content helps keep me satisfied a good while – I’m the kind of person who eats a LOT during the day, so consider that I probably need to eat more often than most.  In this case, the fact that I am satisfied for a while indicates that the food items are doing their job nicely…withOUT being bad for me!

More Deliciousness

Winter 2015 – MAC Maximized

Launching on December 1st, 2015, this small Winter 2015 “Collection” from MAC promises to give you fuller, longer, and more lush lashes – that’s a nice Xmas present!

MAC Maximized Winter Ad image

MAC Maximized Winter Ad image

The False Lashes Maximizer, the first of two products, is a priming treatment meant to be put on before mascara to wrap and nourish lashes prior to color.  It acts as a primer as much here as one would for shadow, keeping the black rich and intense all day.  

MAC Maximized Winter Ad image

MAC Maximized Winter Ad image

The second product is the False Lashes Extreme Black Mascara, a glossy black coat to emphasize and enhance your already-gorgeous eyes… 

Chicprofile.com image

Chicprofile.com image

Just two products but enough to wow! 😉