Portion Distortion

     When choosing items to eat, do you wonder how much is too much? These days, everyone has their opinions on how to lose weight, find the perfect exercise, and the perfect outfit for your newly sculpted hawt body! I think what works is listening to your body. Being in tune with your body's natural cues will tell you what you need... sometimes professional help is needed to require this technique. It is just as important in listening to what your body needs as it is how much your body needs! 

     Lately, when I have been home alone, those satanic girl scout cookies have been calling my name! On occasion, I will eat 1 or 2. My body wants (not needs) cookies, but I have trained myself to eat what I need. So, when the situation presents itself, and I want a treat, I have the will power to say no more frequently. My self-control comes from a few years of eating mini meals. I eat smaller meals more frequently. My body is at optimum health when I do this. I think we all work a little differently; so, this may not be ideal for you.

     I think we can really benefit greatly by eating smaller portion sizes. This gives opportunity to eat different items versus a large sum of one item. It also promotes a healthy habit of smaller portions.

     Below are 7 categories that list proper food amounts along with an image. This is so that when you are eating, you can better control the portion size. Controlling the portion are going to do a several things for you!

1. For those looking to lose weight, it will keep portions under control.

2. If your body works best when you graze, this will increase your BMR (Baseline Metabolic Rate). BMR is a how fast the body burns calories.

3. If you are also eating 4 to 6 mini meals a day, this will increase your energy level.

4. If you are eating mini meals too, this increase your energy levels.

5. By getting in a habit of eating smaller portions, you are decreasing your appetite.

6. By practicing self-control, you are avoiding falling into emotional eating.

~Serving Sizes~

Vegetables:

• 1 potato = computer mouse

• 1 c. broccoli/carrots = baseball

• 1/2 c. mashed potatoes = light bulb

• 1 c. cooked vegetables = baseball

• 1 c. leafy greens = baseball

Dairy:

• 1 1/2 oz. hard cheese = 3 dice

• 1 c. yogurt = baseball

• 1/2 c. frozen yogurt = light bulb

• 1/2 c. ice cream = light bulb

Meats & Proteins:

• 3 oz. lean beef = deck of cards

• 1/2 c. beans = light bulb

• 3 oz. cooked fish = check book

• 2 tbsp. hummus = golf ball

• 1 oz. lunch meat = cd

• 1/2 c. tofu = cassette tape

• 1/4 c. nuts = golf ball

Grains:

• bagel = 6 oz. can of tuna

• biscuit = hockey puck

• slice of bread = cassette tape

• 1 c. cereal = baseball

• 1/2 c. grains = light bulb

• 1 c. pasta = baseball

• 1 c. popcorn = baseball

• 1/2 c. cooked rice = light bulb

• waffle/pancake = cd

Fruits:

• 1 c./med. apple = baseball

• banana = length of pencil

• 1/2 c. blueberries = light bulb

• 1 oz. dried fruit = golf ball

• 1/2 c. grapes = light bulb

• 1/4 c. raisins= golf ball

• 1 c. strawberries = baseball

Fats & Oils:

• 1 tbsp. butter/dressing/mayo/5 olives = poker chip

Sweets:

• 2 in. sq. brownie = dental floss

• slice of cake = deck of cards

• 1 oz. chocolate = dental floss

•  2 oz. cinnamon roll = hockey puck

• cookie = 2 poker chips

• muffin = hockey puck

• 1 c. pudding = baseball

Mixed Foods:

• bbq ribs = check book

• 1 c. soup/chili = baseball

• 3 oz. burger = deck of cards

• burrito = check book

• 3 oz. chicken parmesan = deck of cards

• 8 oz. pot pie = baseball

• 1 c. french fries = baseball

• sub/hero = check book

• 3 in. sq. lasagna = baseball

• slice of pizza = 2-$1 dollar bills

• 1 c. lo mein = baseball

• 1 c. macaroni cheese = baseball

• 4 oz. nachos = check book

• sandwich = 2 deck of cards

Fibromyalgia: Helped With A Better Diet

     So, I recently had a teeny, tiny fender bender while running an errand for my dad's company. Is was quite an hike and partially inconvenient. What could have been an exchange of phone numbers and asta la vista turned into a fiasco. At one point, she claimed she developed fibromyalgia due to the terrible, terrible accident. Considering the zero amount of damage; it was quite the fib. My lack of compassion for her grew to curiosity, what is this disease and how can you get it? Is this reversible by a change in health habits and exercise? Long story short, her claim for fibromyalgia didn't fly, and here is why.

How It Works: Fibromyalgia

     Fibromyalgia is caused by a low level of serotonin in your blood. When serotonin is low, it increases pain sensitivity. Serotonin is a neurotransmitter that works to

 calm, soothe, and reduce anxiety. Now, the body has its own endorphin painkillers, but if serotonin is low then substance P amplifies pain signals.

Causes: Fibromyalgia

     This can be genetic in the sense you can be prone to it. It is common amongst those who lack physical activity and eat poorly. It also intensifies with one who is also struggling with depression. It is prevalent in women especially those who are experiencing menopause or just a loss of estrogen. Trauma to the central nervous system can also cause this disease.

What Doctor Mercola Says:

     Studies have not been proven that foods will fix chronic diseases such as Fibromyalgia. These health tips can apply to all peoples fighting obesity, high blood pressure, high cholesterol and/or diabetes.

Suggestions For Those With Chronic Illness:

• Limit Sugar as Much as Possible- Insulin (sugar) increases pain levels. Grains are metabolized as sugar so limit intake of grains as well.

• Eat Fresh Foods- Foods containing additives work against you increasing

 symptoms.

• Avoid Caffeine- Fibromyalgia's symptoms include fatigue, this means caffeine will prolong this symptom and increase tiredness in the long run.

• Try Avoiding Nightshade Vegetables- Tomatoes, Potatoes, and Eggplant

• Be Careful with Fats- Animal fats that contain omega-3 fats tend to aid in inflammation and pain.

• Use Yeast Sparingly- Yeast can contribute to yeast fungus which can contribute to pain.

• Avoid Pasteurized Dairy- This is easily digested by those struggling with this chronic illness. Especially organic grass-fed cow milk.

• Cut Down on Carbs- If you deal with chronic illness you have low adrenal functioning, lowering your carb intake can help avoid hyperglycemia.

• Avoid Aspartame- This artificial sweetener is found in sugar-free products and diet soda contains a chemical called excitotoxins. This activates neurons and increase pain sensitivity. Sugar-free foods are usually high in carbs (which convert to sugar) so try to avoid all together.

• Avoid Additives- Food additives increase pain sensitivity such as Monosodium Glutamate (MSG).

• Limit Junk Food- Junk food tears down your immune system, disrupts your sleep, and irritates your muscles. Junk food of course contributes to weight gain which increases the amount of pain.

You may not suffer from fibromyalgia, but you have to take care of yourself so you can avoid this horrible disease. Educating yourself is one of the best ways to be healthy! Stay healthy my friends!

Sources: Health.com, Mercola.com, WebMD.com, National Fibromyalgia Association