Portion Control Tips
List of Ingredients
The U.S. is the only country in which food is big business. We are asked to consume food, then we are offered diet products to reduce our flab from over eating. What we visualize as a portion size might be 2-3 times what it actually is. Jean Carper has several tips. The jist of this is from "Dr. Shapiro's Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss" shows over 100 photos of food comparisons. Example: one bagel with butter = 700 calories. We visualize super-sized portions thus tripling the calorie intake.
VISUALIZE A REAL SERVING
* Tennis Ball = 1 serving of fruit or vegetable
* Hockey Puck = 1 bagel or 1 serving of pasta, rice, cereal
* Four Dice = 1 serving of cheese (1 oz)
* Bar of Soap = 1 serving of meat, fish, or chicken
* Computer Mouse = 1 medium potato
* 2 Cassette Tapes = 2 servings of bread
* 1/2 C spaghetti = 32 strands
* 1/16 frosted cake = 2 fingers wide
* 10 French Fries
* 1 C salad greens
* 1 C milk or yogurt = 8 oz a large glass is 12 oz
* 1 C soft drink = 8 oz a can is 12 oz
* 5 oz hamburger a Burger King Double Whopper with cheese is 13 oz
The U.S. is the only country in which food is big business. We are asked to consume food, then we are offered diet products to reduce our flab from over eating. What we visualize as a portion size might be 2-3 times what it actually is. Jean Carper has several tips. The jist of this is from "Dr. Shapiro's Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss" shows over 100 photos of food comparisons. Example: one bagel with butter = 700 calories. We visualize super-sized portions thus tripling the calorie intake.
VISUALIZE A REAL SERVING
* Tennis Ball = 1 serving of fruit or vegetable
* Hockey Puck = 1 bagel or 1 serving of pasta, rice, cereal
* Four Dice = 1 serving of cheese (1 oz)
* Bar of Soap = 1 serving of meat, fish, or chicken
* Computer Mouse = 1 medium potato
* 2 Cassette Tapes = 2 servings of bread
* 1/2 C spaghetti = 32 strands
* 1/16 frosted cake = 2 fingers wide
* 10 French Fries
* 1 C salad greens
* 1 C milk or yogurt = 8 oz a large glass is 12 oz
* 1 C soft drink = 8 oz a can is 12 oz
* 5 oz hamburger a Burger King Double Whopper with cheese is 13 oz
Recipe
TIPS
* In restaurants eat only 1/2 of the food and take home the rest.
* Order "lunch"-sized portions rather than "dinner". Lunch will give 4-6 oz meat, dinner 8-10 oz.
* At home, use smaller plates and bowls. Small Asian rice bowls are the correct size, small pyrex custard cups are the correct dessert size.
* Check the food label for portion size. Measure it out to visualize the portion = calories before eating it.
Eat only one serving.
LEONARD ORR AND SONDRA RAY'S AFFIRMATIONS :
"IT IS NOT WHAT YOU EAT THAT HURTS YOU, IT IS WHAT YOU BELIEVE ABOUT WHAT YOU EAT. YOUR BODY ALWAYS OBEYS THE INSTRUCTIONS OF YOUR MIND. IT IS THE INSTRUCTIONS YOU GIVE TO THE FOOD THAT MATTERS...EVERYONE HAS A "PERSONAL LAW", A DOMINANT CONSCIOUSNESS OF THEIR PHYSICAL OR PSYCHOLOGICAL CONDITION. A PERSONAL LAW IS FORMED OVER YEARS AND IT MIGHT TAKE YEARS TO BREAK.
AFFIRM:
"EVERYTHING I EAT TURNS TO HEALTH AND BEAUTY."
"EVERYTHING I PUT INTO MY MOUTH IS GOOD FOR ME.'
"MY BODY AUTOMATICALLY PROCESSES EVERYTHING I EAT TO MAINTAIN MY PERFECT WEIGHT OF ____."
" MY METABOLISM IS RESPONDING TO MY NEW INSTRUCTIONS."
" IAM LOSING WEIGHT AND GAINING BEAUTY"
UNLESS YOU HOLD A THOUGHT FOR 20 SECONDS WITHOUT NEGATING IT, YOU CANNOT PROGRAM YOUR BRAIN. IF YOU SAY "THIS ICE CREAM IS DELICIOUS AND CONTRIBUTES TO MY GOOD HEALTH" BUT THEN NEGATE IT BY SAYING "YEAH, RIGHT! I KNOW IT'S BAD FOR ME!" WITHIN THE SAME THOUGHT, YOU NEGATE YOUR POSITIVE AFFIRMATION, AND YOUR BRAIN REMEMBERS THE NEGATIVE "BAD FOR ME'. YOUR MIND BELIEVES WHAT YOU TELL IT. IF YOU TELL IT THE FOOD YOU EAT IS FATTENING, THEN IT IS. IF YOU PRAY BEFORE YOU EAT, GIVING THANKS FOR THE NUTRITION, GREAT TASTE, AND EASY DIGESTION, YOUR FOOD WILL METABOLIZE FOR YOUR HEALTH. WE HAVE BEEN BRAINWASHED TO THINK THAT FOOD IS BAD FOR US. WHAT WE NEED TO DO IS TO RECOGNIZE THE FOOD, GREET IT, EXPERIENCE IT, AND REMEMBER IT. IF WE CHEW AND FOCUS ON OUR FOOD, WE DON'T OVER EAT. IF WE GOBBLE OUR FOOD ON THE RUN, WE FORGET WHAT AND HOW MUCH WE ATE. THERE IS A NEW THEORY OUT THAT WE ARE TOO STRESSED AND DON'T SLEEP ENOUGH. WITH SYNTHETIC LIGHTS, OUR BODY THINKS IT'S SUMMER AND NEEDS TO STORE FAT FOR THE DARK WINTER. THAT BEFORE ELECTRIC LIGHTS, WE SLEPT 8-10 HOURS A NIGHT. OTHERS RECOMMMEND TAKING A DEEP BREATH BETWEEN EACH BITE.
BUDDHISTS BELIEVE IN MODERATION. PERHAPS THIS IS THE SIMPLE KEY. AMERICANS ARE NOT MODERATE. IF ONE IS GOOD, TWO ARE BETTER. WE HAVE TO RETURN TO MODERATE EATING. IT DOESN'T MATTER IF YOU EAT THE FOOD OR IF YOU LEAVE IT ON THE PLATE...BOTH END UP AS WASTE MATERIAL. IT TAKES MORE ENERGY TO DIGEST AND ELIMINATE IT THAN IT DOES TO LEAVE IT. IF WE UNDERSTAND GOOD NUTRITION, EAT GENEROUSLY OF FRUITS AND VEGETABLES, PERHAPS WE SHOULD BE ABLE TO EAT WHATEVER WE WANT, AS LONG AS WE ARE PRUDENT AND MODERATE.
WHAT IF THERE WERE NO FOOD COMMERCIALS ON TV? WHAT IF THERE WERE ONLY BOOK, MOVIE, AND TV COMMERCIALS? WHAT WOULD YOU THINK ABOUT? WHAT WOULD YOU CONSUME?
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