Remember the words from a Rolling Stones song "I can't get no satisfaction"? My question to my members this last week was "When you are eating a meal, how do you know when you are satisfied?" It brought out a lot of interesting discussion and insights. One thing I heard over and over again was PORTION CONTROL was key.
According to Lisa Young, PhD, RD, adjunct assistant professor at New York University, portion sizes served from fast food, restaurant and prepared food are two to five times larger today as they were in the 1970s! When we are presented with more food, we tend to eat more.
Practice Portion Control - Sizing things up
To keep portions in perspective, you need a tool to help you navigate through bulked-up portions. Visualizing recommended serving sizes by relating them to common household objects is an easy and useful technique. By comparing food portions to things you already recognize, you should be able to eyeball a food item and guesstimate how large it is. Long gone are the days of carrying around a food scale. It's wise to weigh things occasionally to get an accurate idea of how big portions should be, but relating those measurements to common objects and teaching yourself to recognize them will be a great step toward achieving your weight-loss goals.
For example:
Your fist is about the same size as one cup of fruit or pasta
Your thumb (tip to base) is the size of one ounce of meat or cheese
Your palm (minus fingers) equals three ounces of meat, fish, or poultry
Your cupped hand equals one to two ounces of nuts or pretzels
Wit and Wisdom
It's not what you give up; it's what you get back.
Member Recipe of the Week
Chicken Tacos
This is the easiest chicken taco recipe. Throw the chicken in the crockpot frozen and cook on low for 6 hours -7 hours.
Makes 16-20 tacos ( 1 taco with 2 oz. meat, lettuce and tomatoes = 3 points)
40 oz. boneless, skinless chicken breasts
1 package taco seasoning
1/4 c. salsa
La Tortilla Factory whole wheat tortilla shells
Place chicken with taco seasoning and salsa in a crockpot. Cook on low for 6 or more hours until easily shreddable. Shred 30 minutes before serving. This will help absorb some of the juice. Serve using a slotted spoon.
Wrap tortillas in foil and heat in a 350 degree oven for 10-15 minutes.
Top with lettuce and tomatoes. Add points for any additional toppings such as cheese or sour cream.
Makes 16-20 tacos ( 1 taco with 2 oz. meat, lettuce and tomatoes = 3 points)
40 oz. boneless, skinless chicken breasts
1 package taco seasoning
1/4 c. salsa
La Tortilla Factory whole wheat tortilla shells
Place chicken with taco seasoning and salsa in a crockpot. Cook on low for 6 or more hours until easily shreddable. Shred 30 minutes before serving. This will help absorb some of the juice. Serve using a slotted spoon.
Wrap tortillas in foil and heat in a 350 degree oven for 10-15 minutes.
Top with lettuce and tomatoes. Add points for any additional toppings such as cheese or sour cream.
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