The Healthy Handfuls Portion Control Method
If you are feeding your head, you need to get to the reason behind it because no matter what you do, it’s going to fail until you address that issue.There are emotional reasons for overeating and those things are what we need to address so we can have optimum health.
A great way to eat the right proportions is to use what I call ‘Healthy Handfuls'. This is such a great guideline. First, let's talk about carbohydrates. There are two types of healthy carbohydrate foods — and I'm not talking about cake and pie, here, or any refined carbohydrates.
The first type is fresh, high water content, above ground vegetables and some fruits. You can eat as many as you want of these.
So, cup your hands together and load up on the salad.
Second, are the whole grains, beans, and root vegetables (except onions and garlic, which are in the first group). These carbohydrates usually have a higher glycemic index. Be careful with these. Put your fist on your plate, line it up with your carbohydrates and then take anything else and push it off to the side or get a ‘doggie' bag. Just eat that much.
The next thing is meat. Look at your hand. Now if you think about just the palm of your hand without the fingers and thumb, you'll get an idea of how much meat you should eat. Notice that your hand has a certain thickness, length and width? That's how much protein you should eat – usually about 4 ounces. So, if you get a giant, 16 oz steak or even a large piece of fish, it's too much!
Remember, any protein you eat over this amount will convert to fat because your body has had its quota of protein.
So, figure out what size your hand is, take the rest and put it aside. You can always eat it tomorrow. What about dessert? Yes, you can have dessert but let's look at it in proportions. If you have a one-finger sliver slice of pie — that's about 100 calories. It will take an extra2,000 steps today to work it off, but you can have that sliver of pie.
Or, you can go for the two-finger slice, that's 4,000 steps for those 200 calories.
But how many of us eat 4 fingers or five fingers of pie? We need to cut that back. The better choice, if you need something sweet, is to have a nice low glycemic piece of fruit with some cheese or raw nuts.
Now, here's the kicker. If you are eating more than your body actually requires, and not using portion control, there is a need for it, but it's not the need of your body. It's the need of your emotions! Many of us are emotional eaters. We eat for the comfort or for the brain chemicals that some foods give us. We are not eating for health and sustenance.
Are you feeding your head or are you feeding your body?
There are emotional reasons for overeating and those things are what we need to address so we can have optimum health.
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