5 Effective Weight Loss Tips: How to Eat Half Your Usual Portions

Weight loss is a phenomenon; the United States seems to have a cultural epidemic, and it has for some time. A corporate play on who can provide the best solutions for the littlest amount of money or the smallest monthly fee. 

Photo: American Amish Donuts

Make a choice to take your weight loss into your own hands. So today, a free tip from the experts, try this handy dandy trick that has worked for many:

• Eat half of what you normally eat. i.e. if you have a plate of food or you are ordering from a restaurant or taking your normal portions, take half of that portion. 

Eating half of what you normally would in a meal can be an effective way to manage your calorie intake and potentially lose weight. This strategy involves mindful eating, portion control, and an understanding of hunger cues. 

Here's how to approach this eating method:

1. Use Smaller Plates:
Switching to smaller plates can visually trick your brain into thinking you are eating more than you are.This makes smaller portions appear larger and can help you feel more satisfied with less food.

2. Serve Yourself Half:
When preparing your plate, immediately serve yourself half the amount you normally would. This helps in controlling portion size right from the start.

3. Eat Slowly:
Take your time with each bite and chew thoroughly. Eating slowly allows your body to register feelings of fullness, which can take up to 20 minutes to occur.

4. Drink Water Before Meals:
Drinking a glass of water before eating can help fill your stomach and reduce hunger, making it easier to eat less.

5. Focus on Nutrient-Dense Foods:
Fill your plate with high-fiber vegetables, lean proteins, and whole grains. These foods help you feel full longer, which can prevent overeating.

By adopting these habits, you can gradually adjust to eating smaller portions without feeling deprived, leading to a more balanced and health-conscious approach to eating.

It's as easy as that to start something new today. Cheers to the best in all of us!

Photo: Weight Loss Gummy

Photo: Meal Prep for Weight Loss

Photo: Wall Pilates Workouts for Women to Lose Weight

The Weight Loss Party Planner

Parties can be tough to plan when you are trying to loose weight. Convenience can sometimes point you in the unhealthy direction, chips, sandwiches and dessert.  Most people now a days strive to eat healthier, even at parties. Healthy food makes you feel better, why not make your visitors feel good, too?

Here are some suggestions to get you over the unhealthy party hump:

• Baked Tortilla Chips and Salsa or Pico de Gallo
• Cucumber Cups With Creamy Salmon Whip
  
  
  
• One of my favorites, Spanish Blue Cheese Olives

Although not all of Whole Foods Recipes are low-fat some are and some if eaten in good portions are suitable and better than the unhealthy items available with artificial ingredients etc. 

• Chocolate-Dipped Pineapple with a Sprinkle of Sea Salt from Whole Foods Recipes Source
• Some other suggestions would include veggies and low-fat dip, add some fresh herbs for some extra flavor and vitamins. Fresh Parsley or Cilantro work well with most flavors.
• Grilled Marinated Chicken on Skewers, serve with a soy-sesame sauce
• Salad is so easy and so good, garnish with edible flowers (Nasturtiums or Marigolds) to amaze your guests.

Enjoy your time with your friends while creating a healthy environment, it takes a change in your normal thinking but it is worth it. And you are sure to get compliments. Party on!

Do you know your breaking point?

Your mentality forms who you are, including:

What you eat.

How you react to situations.

How you discipline yourself.

And your ability to stick to it.

Although it may hard to see right away, but all of the above has a direct impact on how and if you loose weight and head in the right direction of long term healthy eating habits.  Ask yourself, really go within and find your answers to these pertinent questions.  "Action is the foundational key to all success. -Pablo Picasso-"

1st Photo: Bansky, Burgers and Bells Bristol, England
2nd Photo: Flickr By Rei San
3rd Photo: Dancer 
4th Photo: Constantina Tomescu crossing the finish line of Women's Marathon.

Loose Weight and Eat What You Want

Is it possible to loose weight and eat what you like?  Sometimes it feels like loosing weight means starving yourself from you favorite goodies. Although sometimes this may be true, it is also relative that maintaining a balanced diet that includes foods that you like will keep you happier and healthier for a longer period of time. Therefore stopping the up and down scenario, starvation, binge, self loathing, etc.

Here are  a few healthy suggestions for maintaining your balance:

PHOTO: Balance with my Edit

• Try a lot of wonderful healthy food, with a little of what you like.
• The time when healthy food tasted bad is long gone. Healthy food has the capacity to taste great! It is just a matter of finding the right source for your healthy recipes. I personally worked with the P90x menu and tweaked it where I found it necessary. 

Other great resources include:

• Cooking Light Magazine
• Prevention Magazine
• Taste of Home Recipe Makeovers
• Fitness Magazine
• Weight Watchers
• Food Network Healthy Eating
• Eating Well Magazine

The key here is to enjoy while you supplement your body with what it needs to prosper.

Valentine's Day Weight Loss Plan

Valentine's Day brings forth a wide assortment of feelings for both singles, couples and married couples. Love, confusion, loneliness and satisfaction are only some of these feelings. And although this blog is about food and weight loss, V-day is an important subject because holidays can be a sore spot for some and a trigger for emotional eating for others.

PHOTO: Happy Valentine

Don't give in this Valentine's Day, don't give into the self ridicule and loneliness talk. Instead inspire yourself, no matter what your situation is and move into with GRATITUDE and shed a smile on someone else's life. Get out of your head, and treat someone how you would like to treated for Valentine's Day. Traditional isn't always the way someone feels i.e. flowers, chocolate and cards. Maybe you are not inspired by that. Dig deep into how you want to give and move forward. And sometimes an experience is worth far more than a box of chocolate. Break out and have fun this Valentine's Day!

If you don't like your life CHANGE IT!

Many people today are finding that at a  later age the habits they held during their youth (teens through late 30's) do NOT hold up for positive health at a later age 40's plus.  Basically the fast food diets, and fast paced, low exercise life is not a good stepping stone to live problem free for many years to come. Just remember that it is never to late to change your health and habits.  Some say next week, next month and even next year.

But the reality of it all is that we have today this moment to change. The discipline comes in when we choose to stick to it through the tough times. When you are tired, stressed or unhappy, and you choose something greater for yourself than the negative old habits that pulled you through the bad times before. Everything gets better and today is the day to start something new and something better!

PHOTO: Beach Runners

Suggestions for starting something great include:

1)  Go for a walk

2)  Do something nice for yourself. Find that special thing that makes you feel good. I am a pretty easy to please person at this point in my life, and a hot bath with candles and some meditative, calming music with an empty house does it for me.  

3) If you can't be alone, take whomever with you to go somewhere you want to go, try somewhere new. It is probably best to be sure they will somewhat enjoy it, as you don't want to hear someone complain the whole time you are out. LOL!

4) Watch an uplifting movie, relax and cuddle up with a blanket and enjoy.

5)  If you happen to have a fire place, use it. This can be extremely relaxing and soothing.

Enjoy your life this is all you have! Don't rush through each day, savor the moments and enjoy, enjoy, enjoy! And if you don't like your life CHANGE IT!

Ten Great Snacks That Will Tide You Over!

Morning or mid-day depending on the intensity of my workouts I get hungry. And I need to fuel up on a good snack. If I try to ignore the hunger and convince myself that food isn't important or I need to loose some extra pounds so a little starvation will not hurt me, then really I am just hurting myself. Because as soon as I am around food I will gorge my hunger, and usually with the wrong food.  A Chef  by Trade, I acknowledge that food is important and should be enjoyed. And this can be done by planning ahead. Here are ten easy snacks to choose from, pick and choose the time of day to enjoy them.  My current daytime work atmosphere consists of a standard office job, with no facilities to cook. Just a refrigerator and a small microwave. So here it goes, some creative inspiration to fuel your healthy appetite:

1. Celery and nut butter, or for a low-fat option try low or no-fat cream cheese. Spice up your cream cheese flavor with some fresh herbs (parsley, basil, thyme, or all of them). Very simple preparation includes, 8oz of no fat or low fat cream cheese, a hand full of rinsed and dried herbs, a pinch of salt and 1 tablespoon of skim milk or water. Sun-dried tomatoes are also a great addition, low-fat and high vitamins.
2. Baked chips and salsa. Don't let yourself eat the whole bag, so before you start eating portion  yourself and do not go back for seconds.
3. Raw veggies and hummus. My favorites are carrots, cukes, cherry tomatoes and apples for a savory and sweet flavor.
4. Medium sized bran muffin, if you are having a sweet tooth drizzle a little warm honey on the top.
5. Greek yogurt (plain and non-fat). Trader Joe's makes a great Greek yogurt. There handy small sizzled portions do well and are usually pretty low in sugar.
6. Low-fat popcorn.
7. Raw veggies, baked chix and a handful of pasta. Top it with 2 tsp of dressing (Caesar or Balsamic Vinaigrette make a great addition).
8. High-protein, low-sugar smoothie. Find yourself a good all inclusive protein powder. I use a brand put out by Nutri-Shop a local business in OC, CA.  1/3 frozen banana, 1/2 tsp Spirilina, ice and fill it up with non-fat milk. Blend and drink.
9. Low-Non Fat Cottage Cheese with a spoonful of jam.
10. Turkey/Cheese Roll. Ditch the bread and go for the good stuff. Roll up one slice of cheese and a few slices of turkey, add a bit of mayo to the middle.

Eat up and enjoy your food while you delight in the greatness of health.

Use Your Social Network to Loose Weight

There are so many devices available to you today to stay connected, why not use them to help you succeed? Who would have thought that your social network could help you loose weight. Your social network may consist of your cell phone, including texting, app's and access to Twitter, Facebook, and the internet.

Check out these ideas to increase your weight loss:

1. Studies have shown that when individuals on a weight loss plan text their daily weight and food intake to friends or a weight loss sponsor that they become accountable for their food intake. Acknowledging what you are taking in can help you become conscious of your food patterns. Do you eat when you are hungry or when you are tired and upset?
2. Start a weight loss challenge with your friends, family or even at work. Research shows that working or competing with others will help to fire up the motivation to loose those extra pounds.
3. Eat with others when possible. Studies show that when you eat with others, especially in a pleasant atmosphere people tend to eat less.
4. Online wight loss communities, these unique and powerful communities consist of forums to chat with others in the same boat, or gain momentum by chatting with other weight loss individuals who have already succeeded in their weight loss goals. Or for around the clock support check out Sparkpeople.com
5. Weight loss groups can also be a great source of information, support and motivation. Check out WeightWatchers.com, well known Tops Club, join a Meetup Group for weight loss, and Overeaters Anonymous.

Create a supportive and healthy environment in your life today. Create what you need to live a healthy life for yourself and thrive. Today is the day!

7 Reasons Why People Gain Weight

Fat. Squishy, hanging over the pants, clothes too small, mushy, unattractive, hard to loose, and I wish it never existed fat. Media hates it, and even at an early age people/kids make fun of you for having it. Society in some ways, especially now-a-days is meant to be fat. 

There is so much TV, video games, and comfort indoors why even go outdoors or work out. Well, for one because it feels good, in fact it feels great! It improves your health (emotional and physical), your energy, your focus, the list goes on.

Is there a fine line between comfortable weight and unhealthy weight. If so, what is it? And why do people get overweight and fat in the first place?

1) Some believe that sleep (or rather lack of) can play a large part in weight gain. I know quite a few people that will eat when they are tired instead of taking the adequate rest they need for themselves. 

2) Sometimes medications can take a strong play in how you are feeling, your equilibrium, your energy, including your inner balance and connection with how you feel about food and your body. Talk to your doctor, evaluate your medication's side effects, search for an effective answer with him or her. Some of the most common med's that cause weight gain are:  Steroids, Heartburn medications, High blood pressure medications, Antipsychotics, Antiseizure medications, Diabetes medications, and Antidepressants. Remember to talk to your doctor, because the side effects of removing yourself from the medication(s) may be worse than a few extra pounds.

 

3) Stress, family, achievements, school, work, life.  The responsibilities can pile on and on and soon you have stress.  Unless you have good coping methods to handle stress. Note: Food is not a healthy coping method, unless of course you are truly hungry. I was taught to never eat when I am emotional. Instead, deal with those feelings, work through them, and then eat a healthy planned meal.

4) Unknown medical conditions can play a big role in weight gain. Maybe something is out of balance with your body, or maybe you have an organ failure such as your thyroid and do not even know it. Well you can always do what I do..LOL. Try to find my diagnosis online, freak out, end up eating and then go to sleep. Or maybe, go see a doctor, explain your situation and move onto something better.

5) Menopause, the slow decrease of your normally occurring hormones can actually create weight gain.  Most women reach menopause in the mid-life age range (40's-50's), although it tends to vary depending on the woman and her physical circumstances. Also something to discuss with your doctor or midwife, there are so many options out there today, whether you want to go with just pharmaceutical or herbal, it is worth searching out a solution to feel better. This is, this is your life, today. Today is the day to improve, feel better and live to fullest.

6) Emotions and dissatisfaction includes eating because it is an acceptable and a convenient way to deal with your feelings, although not necessarily healthy. I see people do so, heck I have done so. Marriage, kids, work....you name it. Doesn't a jelly donut and a Frappacino make it all better?  It does for a bit but a continuos habit can be, well not so good. For one, physically the pounds start to add up. And two, if you are stuffing your feelings you are not dealing with them. So they will eventually build and blow. Feelings are meant to be expressed, it is just finding a healthy way to incorporate them into your expression. Easier said than done, but for me necessary for my own health and well being.

7) Blood sugar and starvation can be triggers for some. Following an adequate food regimen (doctor, dietician or self-prescribed) may help to decrease your unplanned food intake. Starvation can also be a trigger for weight gain. Two thoughts on that is that your body goes into survival mode and thinks that you are starving and therefore stores the food for energy as fat for future starvations. 

If you are anything like me, when I starve and then finally go to eat, I tend to eat unplanned fatty and sugary foods that are not what I really want anyway. Sometimes just keeping a high protein, low fat, low sugar, combo food plan will help to decrease those nasty binges and plummeting blood sugar levels. 

I am sure I have missed some reasons, however if you have anything to add I would love to hear your feedback.

Take care, and be well!

How Oprah Motivated Me To Loose Weight

Motivation is a funny thing. When it's there you feel pumped and empowered, when it's not, guilt and negativity may begin to set in. I remember when I was overweight and attempting to find the motivation to loose weight, quite frankly I recall feeling dumpy and depressed because the motivation wasn't there.



Lack of motivation can leave you with feelings of guilt, which can lead to emotional eating.  What most of us crave is healthy weight loss, overall health and balance.

Recently I overheard a story on Oprah about a man that was having the same sort of challenge. The man  began by taking baby steps to improve. He first observed his inner challenges and found that he was put off and overwhelmed when he though of the big picture of loosing weight. 

• the commitment and effort
• what he might be missing out on
• the before and after workout preparation
• the new food choices

Image courtesy of Oprah

He was discouraged however he found a solution. By just getting dressed for the work out and committing himself to nothing else, he actually starting working out. His solution:

1. He got dressed in his workout gear
2. He sat in the workout area
3. He stayed there for 15 minutes
4. He repeated this for a few days, each day taking it one step farther
5. Days passed, he began moving around the space
6. He turned on workout videos
7. He began to feel better

As things progressed he realized that when he wasn't trying to think himself out of it or blow it up to be this huge thing in his head, he actually liked working out. He wanted to do it because it felt good during and after.

I can remember after I had my second baby I could barely walk down the road not to mention do jumping jacks . I was desperate to improve and move into a new resolution for myself that included health and positivity.

Do what you need to to improve yourself. Because you are so worth it. This is it, today is what we have to accomplish our greatness. As Tony from Beach Body's P90X says "Bring it!" Kudos to you Tony for helping so many people achieve those baby step goals!

Top 5 Reasons Why New Year's Resolutions Fail

New Year's Resolution, what does it really mean? A New Year's Resolution is a commitment that one person or a group of people make to one or more lasting goals, projects, or reforming of a habit. Usually dealing with self-improvement, including loosing weight, looking better, feeling better, being more focused, more active, nicer to others, more successful, etc.

Image courtesy of Wikipedia

Here are the top 5 reasons why New Year's Resolutions fail:

1. Unsure of how to follow thought with your commitment. Lack of education.
2. Busy or distracted
3. Convincing yourself that it doesn't matter, and things are fine the way they are.
4. The resolution was made because you were trying to satisfy the needs of someone else "playing martyr".
5. Not committed, the resolution was made to just make a promise or join the crowd.

The majority of people tend to forget their resolution, their secret personal pact they have made with themselves within the first few weeks. Is the pact broken because of being side tracked, lack of confidence or even lack of education on how to succeed and follow through? It is hard to change, however keep this in mind "it only takes two weeks to change a habit."

How about you? What is your New Years Resolution this year?

Done With The Holiday's? Detox Fast!

The holidays are almost over, but if you are like me I feel as though I have taken in a bit more than I needed and not my normal style of "healthy" eating, than check out his easy and fun detox!

Here are some tips for detoxing after the holiday's:

1)Breakfast:
Coffee, tea (non-fat creamer) no sugar, or xylitol if you need the sweetness.
1 cup of non-fat greek yogurt/ with 1/2 cup fruit
Honey or fruit jam for sweetener.

2) Snack:
Water, and veggies. Make it easy for yourself and keep a container of veggies  (carrots, celery, cucumbers, tomatoes, snap-peas etc.) cut up and easy to access when your belly starts to growl. If you are still hungry a glass of non-fat milk or try hemp milk for a fun change (available at Trader Joe's).

3) Lunch:
Steam some veggies, for some extra flavor add a tsp. of soy sauce or/and sesame oil. Shredded baked chicken breast, is a great all day high protein filler. Mix them all together for a healthy and appetizing lunch.

4) Dinner:

It's been a long day and you have eaten light all day, and you are a little more energetic because of the cleansing food choices, so you continue your positive food choices with a large salad. Have fun with it, think about what you want to eat. Remember the best salad you have ever had and make it. My favorite salad is from a nice Italian restaurant we would frequent for family events. The owner was always present at the front door and would take each woman with a smile to their seats and find some way to make them smile or laugh. Maybe it was the atmosphere or the food or both.

But the salad consisted of large chunks of fresh Romaine lettuce, with big fat square of feta (reduced fat or fat-free can be substituted) and big gorgeous gourmet olives, with ripe red Roma tomatoes cut long ways in 1/3's and finely topped with a tangy House dressing. None I am sure was on my detox diet today, however there are always substitutions that can be made.

• Feta- Substituted with Fat-Free or Low-Fat Feta
• House Dressing- Substituted with Olive Oil and Vinegar or Non-Fat or Fat-Free Dressing
• Don't forget protein, chicken, tuna with lemon juice, or sliced up turkey.
• Protein is a great way to keep that full feeling and your blood sugar even.

Dessert:

I will admit I like a sweet flavor after dinner, and fruit is a great way to achieve this. It seems you can do just about anything with it. Marinate it, grill it, bake it. Try some frozen fruit with a drizzle of honey and non-fat milk. Or throw it in a the blender for a mock-milkshake.

Remember: Eat what you love and love what you eat, just do it healthy!

Effortless Strategies to Quickly Lose Holiday Weight: Discover New Tips for 2024

The holidays can be a rough time for many. Holiday gatherings, relatives, negativity, stress, unorganized people and food everywhere. For some, this can be a recipe for disaster. Making it an emotional eating episode and family battle all in one.

Photo: Holiday Family Cake

Shedding those extra pounds gained during the festive season requires a blend of disciplined eating and strategic exercise. Start by cleansing your diet of high-sugar and high-fat holiday leftovers, and incorporate whole, nutrient-rich foods like lean proteins, whole grains, and plenty of greens. Implementing an intermittent fasting regimen can also accelerate weight loss by reducing your eating window and increasing fat burn. 

Additionally, engage in a mix of cardio and strength training exercises to boost metabolism and build lean muscle. This approach not only helps in losing weight quickly but also enhances your overall physical health, setting a strong foundation for maintaining a healthy weight.

Mental resilience is key to successful weight loss and maintaining it over time. Cultivate a mindset that views weight loss as a journey rather than a quick fix. This perspective helps manage expectations and fosters patience, which is crucial when progress seems slow. 

Regular meditation or mindfulness practices can greatly aid in maintaining focus and motivation, keeping you mentally strong against cravings or setbacks. Moreover, setting clear, achievable goals can provide a sense of accomplishment that boosts your mental strength, making you not just physically fit but also resilient and confident in your ability to control your health outcomes.

Here are six actionable tips to kickstart your post-holiday weight loss and build mental strength:

• Eliminate Processed Foods: Remove sugary and fatty foods from your diet to avoid empty calories.
• Incorporate High-Intensity Interval Training (HIIT): Boost your metabolism quickly by including HIIT in your workout routines.
• Practice Mindful Eating: Pay attention to what you eat, savor each bite, and stop when you feel full.
• Set Realistic Goals: Define achievable weight loss targets to stay motivated and track your progress.
• Develop a Morning Routine: Start your day with meditation or yoga to strengthen your mental focus and clarity.
• Stay Hydrated: Drink plenty of water throughout the day to support digestion and metabolism, aiding in faster weight loss.

Don't fret, it is important to find your center and peace and step back from the food. If you are tempted and eat too many cookies because Aunt Betsy gave you a hard time about your life and was quite frankly a busybody, then just make a choice to MOVE ON.

Photo: Omaha Steaks Classic Surf & Turf Favorites

By choosing to move forward, you are also choosing to move into something better, something progressive, and something that will make you happy. Separate yourself from their unhealthy behavior and habits and begin to make new healthy habits for yourself today!

The post-holiday season often leaves many of us looking for quick ways to shed the extra pounds gained from festive indulgences. To kickstart rapid weight loss, focus on cleansing your diet by eliminating processed foods and sugars which are main contributors to weight gain. 

Embrace a diet rich in whole, nutrient-dense foods such as lean proteins, whole grains, and plenty of fruits and vegetables that boost metabolism and encourage fat burning. Integrate interval training into your workout routine; short bursts of intense exercise followed by brief recovery periods can enhance your metabolic rate significantly more than steady-state cardio. This method not only maximizes calorie burn during the session but also keeps your metabolism elevated for hours afterward.

Photo: Grumpy Butcher Steaks and Chops in Treasure Gift Box

Alongside physical health, maintaining a strong mental state is crucial in achieving and sustaining weight loss goals. Start by setting clear, achievable goals that encourage a sense of accomplishment and motivate you to continue. Mindfulness and meditation can be powerful tools for mental strength, helping to maintain focus and ward off the emotional eating often triggered by stress or fatigue. 

Regularly practicing these techniques can enhance your awareness of hunger cues and cravings, helping you make conscious eating choices. Developing a resilient mindset involves regular self-reflection, which can empower you to overcome setbacks and build a healthier, more positive relationship.

Above: Paula Deen's Cookware (See blog on how Paula Deen got healthy and lost 40 lbs).

Photo: Fathers Day Gift Basket, 12 Gourmet Biscotti

Think Thin Today

Don't dig your grave with your own knife and fork.  ~English Proverb

In today's world it is easy to run from one place to the next, work to home, kids, school work and so much more. Days advance into weeks and weeks into years, and bad eating and lifestyle habits add the pounds. 

When a person (male or female) uses food as an emotional crutch in their lives, its like operating a car with only half of the engine running. Life is great and wonderful and feeling can be dealt with in other ways that eating them away. 

Eating is an accepted outlet, unlike drinking and drugs. It is not viewed in a negative judgmental way by most, but instead people tend not notice if you are 12-30 even 40lbs over weight. And even though media shoves thin down our throats to the point of unhealthy habits in both sexes, today can be different.

Today can be your change. It may not happen quickly, but if you continue on the path of improvement things will change! With an open mind and an open heart your life is waiting for you. 


Your life you were truly meant to live! Healthy, free of the extra weight, and emotional baggage, excepting of your situations today and choosing to move forward to something better.


 I see you right now with the strength and discipline to move forward into something better for yourself and begin to develop the greatness that is already within you!