faToid
A deli muffin could weigh in at a 1/2 pound and contain more than 600 calories.
The standard USDA 1-1/2 oz. muffin contains appprox. 100 calories and is the size of an egg!
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Size Matters!
In a survey commissioned by the American Institute for Cancer Research, 78% of respondents said that eating certain types of food while avoiding others was more important to their weight loss efforts than eating less food.
Wrong!
By all means, make healthy choices, but ... effective weight loss plans place equal importance on both kind of food and amount of food ingested. Portion size most certainly matters, because weight loss is based on how many calories you take in and burn off.
What is a serving size?
A ‘serving’ is simply a measure of unit and often does not represent the amount that you're actually eating. If you’re confused, you’re not alone. There is no one definition for a serving size. The food pyramid indicates that an English muffin is two bread servings, but the English muffin box indicates that one muffin is one serving. The standard USDA serving for French fries is about 10 (Yikes! I'm in trouble.) Would you like to know how many fries are in a Wendy's Great Biggie?About 100, at 530 calories.
How to get a handle on portions?
Weigh and measure first. Invest in measuring spoons, cups, and a food scale. While you're shopping, you might as well pick up a Calorie Count Guide Book and a notebook to honestly keep track of what you put in your mouth! These are great tools in determining portion size and calorie count and are well worth the investment.
Here are some portion (serving) guidelines taken from the USDA Food Pyramid.
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Milk, Yogurt, and Cheese
1 cup of milk or yogurt
1 ounce of natural cheese
2 ounces of processed cheese
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Meat, Poultry, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans
1 egg
2 tablespoons of peanut butter
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Vegetables
1 cup of raw leafy vegetables
1 cup of other vegetables, cooked or chopped raw
1 cup of vegetable juice
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Fruit
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
1/2 cup of fruit juice
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Bread, Cereal, Rice, or Pasta
1 slice of bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
When away from home, here are some handy guidelines to keep in mind.
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Guesstimating Portion Sizes
3 ounces of meat, poultry, or fish are about the size of a women's palm.
1/2 cup of cut fruit, vegetables, or pasta is about the size of a small fist.
1 cup of milk, yogurt or chopped fresh greens is about the size of a small hand holding a tennis ball.
An ounce of cheese is about the size of your thumb.
A teaspoon of margarine is about the size of your thumb tip.
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Dining Out
To limit the amount you eat when dining out, try following some of these strategies:
Order an appetizer as an entree (main dish).
Split an entree with another person.
Cut your entree in half as soon as you get it, and ask your waiter to wrap the other half "to go" ASAP.
If in fast-food restaurants, never ever utter the words "extra value" or "super size" meals.
LINKS:
Nutrition Glossary - fantastic resource.
Fast Food calculator (click on this; you won't be sorry).
Tips and Tools from Campbell's - from portion sizes to calorie counts and more.
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Righteous Recipe - Linguine a la Garbanzo
Ingredients:
2 teaspoons olive oil
3 garlic cloves, minced
3 medium green zucchinis, sliced
1 large red pepper, sliced
1 large onion, diced
1 28-ounch can crushed tomatoes (Italian herb seasoning)
1 15.5-ounch can garbanzo beans, drained
16 ounces spinach linguine
A handful of fresh Italian parsley.
Parmesan cheese (optional)
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Directions:
In a large pot over medium heat, cook garlic, zucchini, red pepper and onion in olive oil until tender, 10 minutes or so.
Add tomatoes and garbanzo beans.
Heat to boiling. Reduce heat to low; cover and simmer 30 minutes. Meanwhile cook pasta as label directs.
Drain. Add sauce and serve with grated cheese, if desired.
Garnish with fresh Italian parsley.
Serves 8 (and I only used 2 teaspoons of olive oil!)
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Fruitful Contest ~ True or False!
True or False: The more you eat, the more satsified you are.
True or False: The amount of food in a package influences how much you eat.
The first to enlighten Our Lady wins an Our Lady of Weight Loss prize!
Write Our Lady.
Last week's Fruitful query: What is the chemical formula for water? H2O!
Congratulations to Regina, Round Rock, TX and Liz,
Rensselaer, NY
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Chewing the Fat -
How you doin'? Write Our Lady.
Forgive me, for I have sinned.
I watch what I eat - I walk 4.5 miles a day - I drink gallons of water BUT tonight I BROKE DOWN and ate half of a snickerdoodle cookie.
It was so good! Yet, deep regret set in 20 minutes later. I had been doing so good for 3 weeks. I had already lost 14 lbs.
Please forgive me.
All is forgiven * Move On!
Send your confession to info@ourladyofweightloss.com.
No Names - Strictly Anonymou |
Dear OLofWL, I lost 30 lbs. at WeightWatchers two years ago, and then . . . . 'it' all crept right back on. I'm trying to lose it again. I am so so so angry. I am an artist, but given time and life constraints, I haven't been able to get into it as much as I used to. I read about you in Good Housekeeping. I found your story inspiring, so I'm giving your method a go. It makes sense. I've dusted off the oil paints, as they have been on a very long holiday. When I used to oil paint frequently(obsessively?) I never wanted to stop to make the family dinner, and I would go in and check on things (lines, drying whatever) at all times of the day and night. So I think you're method just might work. You're quite the inspiration. Thank you. ~ Arlene
Dear Arlene, Having gained and lost the same 50 pounds time and again, I fully empathize with your situation. I was angry as well. Angry that I had to deal with 'it' and angry at myself. I'm delighted that you pulled out your oil paints and are getting back into art. It's a wonderful way to rechannel the feeding frenzy. There are tons of other ways, as well, for those who are not visual artists. One can write, walk, put together a scrap book, organize the family albums, grow fresh herbs in their kitchens! Anything that feels like a fun, satisfying and joyful experience. Please let us know how it goes. We're rootin' for you. Thanks much for writing and your kind words. ~ OLofWL
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Dear OLofWL, Here's a tip for your readers: I always keep hard boiled eggs minus the yoke in the fridge, also I never go shopping without taking an apple or half a grapefruit with me. This has helped me when I have the urge to look for something sweet. FYI - I have lost 46 lbs. since 2/25/04 (Ash Wednesday) till now. ~ Margie formerly from Yorkville, NYC - currently from Davie, FL.
Dear Margie, Congratulations on your 46 lb. loss! Wow. In less than a year. Fantastic. And thanks for your great tip. Being prepared is a big and important part of the overall plan. Brava! ~ OLofWL
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The Art of Weight Loss Workshop
Interested in joining the next Six Week Workshop?
Gain insight into your inner Weight Loss Artist ™while steadily shedding pounds.
From weight loss mantras to songs to sacrificial twinkies. When it comes to permanent fat removal, thinking outside of the donut box is key!
What's Your Weight Loss Mantra?
You need to insert a pause somewhere between seeing the donut and eating the donut. A few meaningful words that give you a moment to think this donut thing through may give an opportunity to make another another choice. My Weight Loss Mantra is "STOP! In the name of love."
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The Art of Weight Loss is a six-week workshop that is dedicated to approaching weight loss from a creative place. We will share weight-loss thoughts, frustrations, successes, recipes, and find creative ways, both literally and figuratively, to redirect our feeding frenzies. You need not have an artistic bone in your body - just the desire to have some fun.
Here's what one participant had to say!
" As I was walking along 3rd Avenue this morning, passing all those yummie bakeries and thinking that I really need to take a different route for my daily walks ,"my song" popped into my head. I started humming "HELP" by the Beatles. By the time my walk was completed I was singing it out loud and chuckling to myself. It worked!!! I didn't buy even one crumb.
Hooray for me! ~ Leslie J-M."
IF YOU ARE NOT able to attend group meetings but wish to be a part of it, please read on.
There will be a weekly goodie bag filled with some very cool handouts that can be snail-mailed to you.
For more info... click here or
contact: info@ourladyofweightloss.com
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The KICK in the TUSH Club provides a weekly reminder in the form of an Art-KICK for those who wish to anchor themselves to their weight loss and/or health goals (or for those who need to satisfy their craving for a quirky kick). It's fun, fab and fat-free. Sign-up now (there's no charge). Click here! Our Lady. (Or send an email to: info@OurLadyofWeightLoss.com) and say, "YES! I need a KICK in the TUSH.
 
Sign up now!
It's fun, fab and fat-free -
no charge either.
This way to the boutique!
Volume II, KICK #4™©
Janice Taylor
Thiwww.OurLadyofWeightLoss.com™®
a Division of Oy-Caramba, Ltd!
Interested in reprinting the KICK in the TUSH or licensing the art?
Contact: info@ourladyofweightloss.com
Our Lady of Weight Loss has been recommended by:
The New York Daily News,
The Arizona Republic Newspaper,
SKIRT! Magazine,
Energy Express, Tribune Media Co., Herbs for Health,
Good Housekeeping and more...
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Disclaimer: This column is for information only and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by Our Lady of Weight Loss, Oy-Caramba, Ltd! or Ms. Taylor.
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