Thursday, June 11, 2009

Measuring Portion Sizes is an important part of your Weight Loss Program

Measuring portions sizes is an important aspect to the success of a weight loss program. Even the best diet plans will fail if you regularly overestimate portion sizes.

We have become somewhat desensitized to consuming massive quantities of food as servings in restaurants have increased dramatically in the last 50 years. The meals we indulge in when dining out are anywhere from two to eight times the standard recommended serving sizes based on the Food Pyramid and the guidelines provided by the FDA. This has led to an exaggerated view of what a normal meal should look like and gigantic portion sizes have spilled over into what we serve in our homes.

Consequently our waistlines have expanded, Type 2 diabetes has become somewhat of an epidemic and we consume upwards of ten times the amount of sugar than we did 50 years ago.

In the 1950s a serving of French Fries was 2.4 ounces compared to 7.1 ounces today. Fountain soda was typically 7 ounces and today has increased to anywhere from 12 to 64 ounces! A serving of pasta used to be 1.5 cups (cooked) but now we consider almost 3 times that amount to be 1 portion size.

It's no wonder we are getting fatter every day! To see success in your weight loss program, re-evaluate what a serving size should be. Measure food and beverages in weight and/or volume with scales, measuring cups, tablespoons, etc. Don't rely on eyeballing your meals. You may be quite shocked by how many calories are in your 'guesstimation' of your meals.

Thursday, June 4, 2009

Healthy Snack Recipes

For a lot of us, summertime means barbeques, and potluck get togethers, picnics and perhaps beachside refreshments or boating beverages. There really is no reason to let your weight loss programs take a backseat this time of year. I'll share with you some healthy recipes that can replace the typical summertime indulgences of ice cream cones, potato salad and hot dogs without replacing the fun of summertime nosh!

This Red Pepper dip makes an excellent low calorie and delicious appy! Try it at your next get together or for an afternoon snack!

**For those of you using the Soccer Mom Weight Loss Program, count one serving as 1 carbohydrate**

Roasted Red Pepper dip

1/4 Cup Fresh Basil, chopped
1 Tsp Balsamic Vinegar
1 Can (16 ounce) Chickpeas, rinsed and drained
1 Bottle (7 ounce) Roasted Red Peppers, rinsed and drained
1 Large Garlic clove
2 Tbsp Extra Virgin Olive Oil
1/2 Tsp Salt
1/2 Tsp Ground Black Pepper

Place first 5 ingredients in food processor and process until smooth. While processor is running, slowly add oil. Stir in salt and black pepper. Serve with crisp fresh vegetables.

Per serving (1/4 cup)
Calories: 62
Fat: 3.5 g
Carb: 5.9
Protein: 1.5 g

Check back often for more healthy cooking recipes!