Abide in Him Part 1

10 Ways to Control Portion Size

1. Measure accurately. For foods and beverages, use a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. For example, three ounces of cooked meat, fish, or poultry is about the size of the palm of your hand or a deck of cards.  ½ cup is the size of an ice cream scoop,  1 cup is the size of a tennis ball,  1 ounce of cheese is the size of a domino

3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you thought.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs.  Portion out bulk quantities of favorite foods such as pasta, rice, and cereal into individual zipper bags.

6. Add the milk before the coffee. When possible, put your  milk or creamer into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. Ask for a take home container when you get your meal.  Portion out 1/2 and bring the rest home.  If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.  Add salsa for added flavor & vegetables but not many calories.

10. Listen to your hunger cues. Eat when hungry and stop when satisfied .  Try to gauge when you are 80 percent full and stop there.

Check out more tips at http://myfatherswellness.wordpress.com/

Day 5

16 oz water, lemon, cinnamon, cayenne, ginger, maple syrup, 1 tsp EVOO (I call this the total cleanse) Get the recipe on http://myfatherswellness.com


AIM's greens

decaf coffee, 2 t sugar, 1 T half n half

2 egg whites
2 oz grilled chicken
1/2 cup baby spinach
1 t cheddar/Jack cheese

16 oz water
1 scoop AIM's Fit 'N Fiber

1 T Craisins
1 oz walnuts
16 oz water with grape flavored stevia

1/2 homemade pasta (used Dreamfields for way less carbs)
1/4 cup homemade sauce with lots of veggies (onions, red & green peppers, tomatoes and zucchini) and 93% ground turkey
16 ox water

yummy orange

3 cups salad green, cukes and tomatoes, Newman's Own light Italian dressing

16 oz water
Cinnamon drops
AIM's Herbal FiberBlend ( I'm sorry if this may sound gross, but you need to know what a normal bowel transit time should be...the time it takes your body to digest and evacuate a meal)my bowel transit time is under 18 hours, I had corn at lunch yesterday and it was through my system first thing this morning...Woo Hoo! I feel so much better! Thanks to AIM's Herbal FiberBlend and AIM's Barley Life Xtra...the one-two punch...check out more on http://aimforbalance.com/

9,050 steps today...getting there...

Wow, it has been almost a week! I have been reading Dr. Rex Russell's book, "What the Bible says about Healthy Living" and I am going to change my eating habits a bit. Did I say I was leavinbg for a 2 week tripo to Aruba on Tuesday?! Need to fit into my shorts!

Day 4

16 oz water, lemon, cinnamon, cayenne, ginger, maple syrup

AIM's BarleyLife Xtra, Just Carrots, Redi-Beets, Leaf Greens

Fruity flax seed muffin (A yummy recipe that I found and tweaked to my liking...see the recipe on http://myfatherswellness.com

1 oz raw almonds

Chicken Fiesta salad
16 oz water

orange

large salad with left over grilled chicken
16 oz water

16 oz water
6 drops liquid cinnamon flavored Stevia
1 T AIM's HerbalBlend
Walked 7,925 steps today...need to pick up the pace!

day 3

16 oz hot water with 1/4 tsp cayenne pepper, 1/4 tsp ground cinnamon, 1/4 tsp ground ginger, 1 tsp real maple syrup, juice of about 1/2 fresh lemon (sometimes I use bottles lemon juice, about 1 T) This is good for digestion, helps to clean the liver and keeps me from wanting sweets!

Took my greens (AIM's BarleyLife Xtra, Just Carrots, Redi-Beets and Leaf Greens) Love them, they make me feel so energized!

decaf coffee with 1 tsp sugar, 2 T half and half Need to get back to decaf green tea)
2 scrambled eggs
2 lite sausage
1/2 cup vegetarian baked beans

This salad was SO YUMMY!!!
2-3 cups fresh salad greens (romaine, baby spinach), cukes and tomatoes
93% lean grilled turkey burger
2 T Newmans Own lite Italian dressing
1 tsp dried cranberries
1 tsp sunflower seeds
16 oz water

16 oz water, 1 scoop AIM's Fit 'N Fiber Very filling

Homemade beef with Broccoli (had mostly broccoli)
1 fresh cucumber
16 oz water

16 oz water
several drops cinnamon Stevia
AIM's Herbal FiberBlend

I got a pedometer (is that what it is called?) and started tracking my steps...my goal is 10,000 per day
Did 9,327 because I went grocery shopping and that is a lot of extra steps

Day Two

Warm water and lemon.

Greens

Protein shake (1 scoop chocolate and 1 scoop vanilla Nutri Burn protein powder) 1/2 banana, 1 T ground flax seed, 1T natural Skipp Natural peanut butter (NO hydrogenated oil!), 8 ounces unsweetened almond milk, 4 ounces water…YUM!

celery sticks, water

2 pieces lean ham, 1/2 cup mashed potatoes, 1/2 squash

Dunkin' Donuts caramel coffee…decaf, cream only and 1 packet Stevia…I know…I’m bad, but I went shopping with my best bud,Rhonda and that’s what we do! It was a treat!

garden salad, Newmans Own light italian dressing.

Herbal Fiberblend and lots of water!

New Year New Habits

Well, it’s a new year. A time for new beginnings, a time to again take control of your own life. Happy New Year! Happy New Healthy Life! Time to get back on track with healthier lifestyle choice…especially in the food category.

I weighed myself and I was NOT happy. I will share my weight at a later date…

I started a new program today.

Started the day with 16 ounces of warm water and juice of 1/2 a fresh squeezed lemon.

After a half hour… took my greens (1 tsp AIM’s Leaf Greens, 1 tsp AIM’s BarleyLife Xtra, 1 Tbl AIM’s Just Carrots, and 1 tsp AIM’s RediBeets) They are the juices of these amazing young plants and young plant grasses in powder form, so I add about 8 ounces of water (sometimes apple juice) and I mix them up with my handy hand-held mixer. Drink it down and I have 4 or 5 servings of veggies already to go into my body on a cellular level…how easy is that! Now that is fast food that my body can use almost immediately!

Had a steaming mug of decaf green tea (full of anti oxidants) with just a sprinkling of stevia for a bit of sweetness.

Breakfast was a 3 egg white omelet with 2 cups fresh broccoli and zucchini and 1 Tbl of cheddar/Jack shredded cheese. I added 1 tsp of Bragg’s amino acids to give it a salty soy sauce taste. Yum!

1 scoop AIM’s ProPeas protein powder and 1 scoop AIM’s Fit ‘n Fiber with about 16 ounces of water, mixed in my power mixer…as a snack. I am full now!

lunch was 2 cups greens, cukes and tomatoes, 1 T craisans, 1 T sunflower seeds, 1 T lite mayo, 1 T FF Greek yogurt plain, 5 ounces of white tuna, 1 T lite honey mustard dressing

16 ounces water

homemade chicken soup with lots of carrots and celery.

1/2 cup chocolate Jello pudding made with skim milk.

12 ounces of water, 1T AIM’s Herbal Fiber Blend, a few drops of cinnamon flavored Stevia.

Going to bed early, so I don’t snack:)