Home | Newest Editions | Most Popular Issues | Free Newsletters | Forums

Custom Search
Publication: Diet Buddy
Portion Control! Part-1

Subscribe FREE to Diet Buddy by clicking here.



         Diet Buddy - Monday, April 16, 2007
------------------------------------------------------------

Portion Control!  Part-1

Hi There Buddies...

Portion sizes these days are way out of control for many 
people.  We seem to be overeating as much as 500 calories 
or more a day compared to what we were eating about 20 
years ago.  Now that would definitely explain why as a 
whole, Americans have gained all this weight over the 
years. 

What seems like an average meal to most of us today, is 
actually super-sized by many eateries including fast food 
places, delis, restaurants and even at home where we also 
seem to have adopted a distorted view regarding what  
"normal" servings should be. "Portion distortion", or 
perceived large portion sizes as appropriate amounts in 
one sitting, has had an increasingly negative affect on 
our weight, as well as creating serious health issues.  

As Lynn Grieger, RD, CDE from iVillage explains... twenty 
years ago, the regular serving size of coffee - eight 
ounces of java, with whole milk and sugar - contained 45 
calories, the same amount found in 13 M&M's.  Today, a 
16-ounce cup of mocha coffee - with steamed whole milk 
and mocha syrup - has a whopping 350 calories, equivalant 
to 103 M&M's. As coffee drinks grow in size and variety, 
so does their calorie content... and our waistlines. 
Research shows that adding a little syrup and doubling 
the serving size of our favorite cup of joe can make us 
gain 22 pounds in just one year. And that's just from 
coffee! 

You've no doubt encountered one of the Frisbee-size cookies 
strategically placed next to the cash register at delis and 
quick stops.  Did you know that those cookies are 700 times 
bigger than a standard cookie?  Virtually every kind of 
food is now larger than it used to be; Muffins are 333 
percent larger; pasta servings, 450 percent larger; and 
bagels, 200 percent bigger than they were 20 years ago. 

Today let's start reducing portion sizes by judging the 
amount we eat with our eyes and the dishware that we use... 

------------------------------------------------------------
TAI CHI CD & DVD SET

Store Price: $14.99
DEAL PRICE: $7.99

It's like a day at the spa... For the price you would pay 
just for a CD you get this unique CD/DVD combo. 

Tai Chi is the fitness program that began 2000 years ago. 
It's a series of low impact exercises that increase energy. 
And best of all EVERY ONE can do them... no matter your 
present physical condition. 

Unlike most of today's exercises it actually increases 
your mental and physical energy through systematic stress 
reduction. But don't be fooled ... this is a thorough work-
out involving the entire body. Learn graceful, flowing move-
ments which tone muscles, firm the body and enhance 
flexibility. 

The DVD is designed as a first step towards discovering 
the many benefits of Tai Chi. Let the vibrant and soothing 
music on the CD open the door to your inner well of quiet 
strength. Check it out at: Today's Deal of the Day
------------------------------------------------------------

Reining In Portion Sizes!

We eat with our eyes, not our stomach, according to Brian 
Wansink, PhD, director of the Cornell Food and Brand Lab 
at Cornell University.  His research suggests that we eat 
what we serve, and that by using larger bowls, plates and 
serving spoons we automatically indulge in larger portions. 

If you're tired of calorie counting and mindless overeat-
ing, try these 5 simple tips to eat less effortlessly with-
out feeling deprived: 

1. Scoop Out The Calories - Use two-ounce (1/4 cup) serving 
   spoons for casseroles, rice, potatoes and scooped 
   desserts such as ice cream and pudding.  Wansink found 
   that even nutrition professionals served themselves 14.5 
   percent more ice cream when using a four-ounce scoop 
   versus a two-ounce scoop.

2. Sip From Tall, Narrow Glasses - There's something about 
   height that makes us think we're getting a larger 
   portion.  In a recent study, bartenders were asked to 
   pour the same amount of liquid into short, wide glasses 
   and tall, narrow glasses.  Sure enough, they poured 20.5 
   percent more liquid into the short, wide glasses.

3. Use Small Serving Bowls - In another study, graduate 
   students were asked to serve themselves Chex Mix or 
   roasted nuts from large or small serving bowls. Results 
   showed that participants ate 56 percent more from the 
   large bowls. This may be due to the fact that a handful 
   from a small bowl "looks" like an appropriate portion 
   size but a handful from a larger bowl may seem too 
   small. Pair a smaller serving bowl with a smaller 
   serving spoon and you'll have a double winner. 

4. Choose Small Plates - If you serve a half cup of mashed 
   potatoes on an 11-inch plate, it will look like a very 
   small portion.  Serve that same half cup of mashed 
   potatoes on a 9-inch plate though, it will look just 
   right.  Switch to smaller plates to eliminate overeating 
   for good.

------------------------------------------------------------
Takashi MP4 Player - Lowest Price Ever...

Store Price: $99.99
DEAL PRICE: $59.99

Here's an item that our Gopher Staff went crazy over. Every 
day I got tired of hearing... when are the MP4 players 
coming in. 

Well they're here and in stock... for how long I don't know.
The price is the lowest I have ever seen. 

If you're not sure what an MP4 player is... it's an MP3 
player that ALSO plays videos. The Takashi Complete MP4 
Player has it all... Here are just some of the features: 

- 2 users can listen at same time via the dual earphone 
  jacks. 
- FM station Radio
- 1 gigabyte of storage. 
- Plays up to 6 hours of music or 4 hours of video. 
- Stores up to 250 songs, or 15,000 photos. 
- The 6 in 1 system plays MP3 music, movie videos, stores 
  data, plus serves as photo album, digital voice recorder 
  and more. 

To see a picture, get more details or order this amazing 
MP4 player, visit: Takashi 1GIG MP4 Player - $59.99
------------------------------------------------------------

5. Use Specially Desinged Plates And Bowls - Want to trim 
   down the calorie content of your next meal?  Try these 
   tools to help you reinforce realistic portion sizes... 

*  The Perfect Portion Weight Loss System - contains a 
   plastic plate with visual guidelines to divide foods 
   into the ideal portion sizes for different meals. 

*  The Portion Doctor - offers a variety of plates, bowls 
   and drinking glasses clearly marked for recommended 
   portion sizes.

*  Fit & Fresh - offers a food scale for measuring correct 
   portion sizes. The company also offers high-tech 
   plastic containers perfect for taking breakfast, lunch 
   or dinner on the go. Detachable ice packs keep food 
   cold, and compartments within the containers help keep 
   foods separate. 

(These can be found on the internet.)

How Big Is Your Dinner Plate?

A standard dinner plate was 10 inches in diameter 30 years 
back, but many are now 12 inches - with 40 percent more 
room for food!  While measuring your food portions, measure 
your plates and dishes as well.  If yours are too big, 
it's time to purchase new, smaller dishes to help rein in 
expanding portions.

Recommendations Are:

10-inch dinner plate

8-inch lunch plate

5.5-ounce cereal or soup bowl

6.5-ounce beverage glass
     
------------------------------------------------------------
TIRED NO MORE...

Store Price: $24.99
INTRODUCTORY PRICE: $2.99

       "Studies show Ginseng is effective in treating 
        circulation problems, fatigue, lack of energy, 
        stress and anxiety."

Throughout ancient history, Ginseng has been praised for its
exceptional nutrition value. Modern nutrition researchers 
also regard Ginseng as a valuable herb because of its 
naturally-proportioned wealth of vitamins, minerals, 
enzymes, & co-enzymes. 

We're SO SURE that our "Ginseng Energy" will help you, we're
practically giving it away. For a fraction of the store
price you can get 60 pills to see for yourself what the
'miracle of Ginseng' can do for you. Grab a bottle by visit-
ing (Sorry there is a limit of five (5) bottles per order):  
Ginseng Energy Tablets
------------------------------------------------------------

Use Your Hands!

It's not convenient to carry measuring cups all the time, 
but your hands are always available!  Use these comparisons 
to estimate portion sizes when you're eating out or at a 
friends's house:

*  A woman's fist or a baseball -  one cup serving of 
   vegetables or fruit.

*  A rounded hand - about one-half cup cooked or raw 
   veggies or cut fruit, a piece of fruit, or one-half cup 
   cooked rice or pasta; also a good measure for a snack 
   serving, such as chips or pretzels. 

*  A deck of cards or the palm of your hand (don't count 
   your fingers!) - a three-ounce serving of meat, fish or 
   poultry.

*  A golf ball or a large egg - one quarter cup dried fruit 
   or nuts.

*  A tennis ball - about one cup of ice cream, potato, 
   pasta or rice.

*  A computer mouse - about the size of a small baked 
   potato.

*  A compact disk - about the size of one serving of 
   pancake or small waffle.

*  A thumb tip - about one teaspoon of peanut butter or 
   margarine.

*  A ping-pong ball - two tablespoons of peanut butter or 
   salad dressing.

*  Four dice - one ounce of cheese. 

                              ~

And you thought you were eating normal everyday meals. When 
you read through some of the measurements above you might 
be inclined to think they're for the birds, not people! 
That just shows how distorted our view of a normal portion 
size has become. We can change that by adjusting our plate 
size and becoming visually aware of the foods we eat. 

Did You Know ???

That over 71 percent of our total calorie intake is 
determined by the size and shape of our dishes, bowls, 
cups, and serving spoons.

Having a problem with your portion control? Get some help 
in our Diet Buddy Forum at... Diet Buddy Forum

Next week we'll continue with Portion Control! Part-2

Have a great week everyone !!!

Disclaimer: Since I am not a medical professional any 
statements in this column are strictly based on research I 
have done and should not be misconstrued as medical advice. 

------------------------------------------------------------
          GopherCentral's Question of the Week 

        Who is your favorite Presidential candidate?

Please take a moment to share your opinion, visit: 
Question of the Week
------------------------------------------------------------
Questions...Comments...? email us at: Email Libby
------------------------------------------------------------

WATCH IT NOW at EVTV1.com

ARCHIVES: Diet Buddy Archives

------------------------------------------------------------
END OF DIET BUDDY 
Copyright 2007 by NextEra Media. All rights reserved.

E-Mail this issue
Subscribe FREE to Diet Buddy by clicking here.

The Diet Buddy Forum
Keeping going?
Male or Female
Can't lose a pound!!!
View this Forum | Post a topic to this forum






Naked Abs - Workout #1 Demo

Watch It Now

Naked Butt - Workout #1 Demo

Watch It Now

Pilates - The Bridge

Watch It Now

Home | Newest Editions | Most Popular Issues | Free Newsletters