The serving size secret you must know

The serving size secret you must know

Quick Quiz:How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?

Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?

Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, furthermore you experience wicked cravings for more food—specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 Tips to Kick Portion Distortion
  1. Don’t over order – above all, go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Ask for  smaller portions!
  2. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  3. Chew well to aid digestion because you will give your brain time to register you’re full before you overeat.
  4. Get enough water. Often we mistake thirst for hunger.
  5. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

GET EVEN HEALTHIER!
Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!

Quick Portable Summer Snack Ideas

Healthy summer snacks to stay fit this summer

Leave the chips in the store, try these instead!

Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy.

Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.

For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months. But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.

Healthy eating doesn’t have to be complicated, and a quick snack doesn’t have to be a bag of potato chips. It can be much, much more delicious…

Here are a few of my favorites: 

Fruit Kabobs. Slide any of your favorite fruits on a kabob stick, and you’ve got a portable snack with no guilt. Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons. All of these are excellent choices for fruit kabobs

Apple Donut. No, not really a donut (sorry) — but it’s quite delicious. Slice apples into rounds that resemble a donut and top with your favorite nut butter. You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.

Cucumber Rolls. Thinly slice cucumbers into long slices that you can then use to roll toppings inside. Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires. These are great little bite-sized snacks for when hunger strikes.
Granola Bites. There are an endless amount of energy ball recipes you can choose from. They typically involve almond butter, raw cacao powder, granola, and dates.
It’s not quite that simple, but the energyballs are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat. Two or three energy bites later, and you’re most certain to be tied over until dinner.

Celery, Nut butter & Grapes. An oldie but a goodie. You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes. It’s always a crowd pleaser.

Prepare, prepare prepare!

Preparation is the biggest factor in eating healthy, in my opinion. If you have healthy food around (and the absence of junk food), you’ll make healthy decisions.

Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you’ll have ready for a moments notice, and enjoy your time living and enjoying your life!

Do you want to enjoy even more great recipes?  Get simple tips to make eating healthier a breeze? Be supported every step of the way?  YES?  Check out my 12 Day Total Transformation, this is one easy program not to be missed!  Questions, feel free to message me anytime, I am here to help!
To your health, Kelly!

You want it? Make it happen!

Get clear on what you want, set intentions, do something daily and really fuel your desires

Two friends are chatting about their diets…

The first one says, “I want to be healthy and feel great.” The second one
says, “I intend to be healthy and feel great.”

Which one do you think is going to get healthy and feel great? Yep—the one who intends it.

Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving
something by making a plan for success—and sticking to it!

The Fuel for Desired Results

The key to intention is action – try this to build your intention muscle:

 Get clear on what you want. Create a vision board by gathering images and words that pertain to your goal,

and gluing them onto a large piece of construction paper. Hang the collage in a spot where you’ll see it often. (Or, you can use an online service like Pinterest to create a digital vision board.)

 Do something to make your desire happen. Let’s say you want to eat four servings of vegetables a day.

Your first action may be to go to a farmers’ market and purchase a few veggies you can cook for dinner.

 Celebrate your achievement! Don’t forget to congratulate yourself for meeting your goal.

How to Have a Great Day… Every Day!

Did you know that you can even set an intention to have a great day?
Rather than diving into your morning and hoping you’ll achieve your day’s big goal, why not take a moment and set yourself up for success?

Try this “Setting An Intention to Succeed” exercise used by professional athletes, speakers, politicians, and performers:

 Upon waking, lie in bed and think about what you have planned for your day (or, find a quiet spot to sit and
contemplate).

 Think about your desired outcome. Take a deep breath and visualize yourself succeeding.

 Replay your success several times in your mind.

 Next, add other senses, including sounds, smells, and touch.

For instance, as you replay your success, you now also hear the director offering you the gig, or you feel the physical sensation of your finger hitting the “send” button on your latest assignment.

 Lastly, replay the scene again, adding emotions. Feel your elation at getting the part, or your pride at finally finishing your work. You can perform An Intention to Succeed, throughout the day as desired.

GET EVEN HEALTHIER!
Do you intend to lose weight, eat healthy, and feel fantastic? Make a plan to succeed by getting the support you need!

As a Health Coach, I specialize in helping people make their own healthy changes. Ready to get started?

Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!