5 Secrets to Portion Control

by Becky Fox

You may be exercising, watching what you eat, doing all the right things and yet for some reason the pounds just don't seem to be coming off. The culprit may not be what you are eating, but about how much you are eating. If your portions are too big, then you are taking in too many calories, which can lead to weight gain rather than the desired weight loss. So here are 5 ways to decrease those super-sized portions.

1. Know what a serving size is. Here is a quick guide to determine the true size of a serving. Keep this in mind next time you reach in the fridge or cupboard.

A Tennis Ball = A medium sized fruit
A Baseball = A cup of salad greens or cereal
A Golf Ball = A 1/2 cup of cooked pasta or potato
A Ping Pong Ball = 2 tablespoons of peanut butter
A Deck of Cards = 3 oz of meat, fish, or poultry
A Shot Glass = 2 tablespoons of salad dressing
Size of your thumb = 1 oz of cheese
Size of your thumb tip = 1 teaspoon of oil

2. Read nutrition labels. Not sure how many of those goldfish crackers really equal one serving? Read the nutrition label to find out. Compare it to how much you've been eating and you may be surprised to find out how small a serving really is.

3. Only eat half. When you go out to a restaurant only eat half of your meal. Most restaurants bring out supersized portions enough for 2 or even 3 meals. To avoid overeating, have the waiter bring half of your dinner in a to go box before you even get started or you could even split the meal with another person.

4. Avoid all-you-can eat. Avoid buffets or all-you-can eat situations like the plague. As much you think you will have total self control and that you will only eat until you are no longer hungry, it is near impossible. We all know this is not the case and that you will be leaving bloated with your pants unbuttoned. Rather choice restaurants where you can order your meal and have a plan in place for social events.

5. Don't let yourself get hungry. One reason we may tend to eat a lot in one sitting is because we are so hungry. If you are going long periods without eating you are bound to binge. Instead, make sure you are eating something every 3-4 hours, even if it is a small snack. This way when your next meal comes around you won't be tempted to eat more than you need.

Becky Fox is the owner of Fox Fitness, an in-home personal training and boot camp company in Knoxville, TN. Fox Fitness also offers online training to those around the globe. You can learn more about her at http://www.foxfitness.com

Combat the Junk Food Blues With Healthy Nutrients

by Rosalie Moscoe

You may not want to hear this, however, while junk foods are fast, convenient, and tasty, they rob you of energy and a healthy mind and body. Each cell in the human body is powered by healthy nutrients; proteins, complex carbohydrates, healthful fats and their vitamins and minerals that are inherent in natural foods.

The body doesn't know what to do with chemically engineered foods. These 'frankenfoods' do not hold the promise of the real thing - nutrition health benefits. These benefits include: healthy skin, nails, teeth, emotional and mental balance, better energy and health and the possibility of less disease..

Within the past 75 years, the denigrated state of our food supply is unprecedented in human history. The majority of foods in the grocery stores are now treated. For the purpose of longer shelf life, oils are often heated to high temperatures that destroy nutrients. White flour crackers with little nutrients have added sugar and salt and are beautifully packaged. Margarines are often pumped with hydrogen, making the product more saturated and less healthy. Chemicals are added to many products to enhance flavoring; coloring is added to make foods look and taste pleasing. We must not forget processed sugar, excess salt, nitrates and pesticides that are added to the chemical mixture. Are these highly processed foods the making of a healthy diet or dietary deficiencies?

Our polluted world has spread to our food supply - our lifeline, and it's time to wake up and take charge of what goes down the gullet as much as possible.

Too Busy to Shop Wisely or Prepare Food?

• Keep it simple. Shop for organic produce as much as possible or at least use organic dairy products, since pesticides tend to reside in the fat of an animal.
• Become a label reader. If there are many items on the package that you cannot understand - don't buy it! Look for natural products, meats, fish, or even peanut butter without added salt and sugar.
• Use more fresh or frozen vegetables each day. Use fruit as snacks, 2 - 3 pieces a day.
• Use brown rice, sweet potatoes, Yukon gold potatoes, whole grain breads and pastas..
• Make an oil change. Take a cue from those who live long and healthy lives in the Mediterranean. Use olive oil as your chief oil. Add raw almonds, walnuts, sunflower and pumpkin seeds for a quick and healthy pick-me-up.
• Cut out soda pop. Resist store bought baked goods. Make your own muffins or buy healthier products.
• Brown-bag-it, instead of eating at fast food outlets. You'll save the added fat and calories.

Junk food blues? This all too common syndrome doesn't have to happen to you.. Rather than a pasty, tired, down-in-the-dumps life fuelled by fast food or processed food, choose an enriched life with a dietary intake of whole foods. The payback? An energetic, healthier, happier you.

Rosalie Moscoe helps people manifest productive, interesting and energetic lives. Stress Relief and Nutritional Consultant, she is author of print and e-book, Frazzled Hurried Woman! Your Stress Relief Guide to Thriving...Not Merely Surviving. Visit:
http://www.healthinharmony.com/default2.asp?active_page_id=82
http://www.healthinharmony.com

Foods That Encourage Hair Health

by Lauren S. Johnson

Every woman wants a healthy head of hair. She wants her hair to be shiny, glossy, bouncy and the envy of every other female. However, it seems that no matter what we do, our hair remains brittle, dry, and out of place. We try the most expensive hair treatments and use the most scientifically proven shampoos, yet our hair still remains the same. Why is that? Well, healthy hair starts with healthy nutrition. If you are not feeding your body valuable nutrition, a hundred dollar shampoo will not make a difference. In this article I will list some of the most hair healthy foods.

1. Salmon. This particular fish is laden with omega 3 fatty acids, protein, vitamin B-12 and iron. The omega 3's found in salmon support scalp health.

2. Dark green vegetables. These yummy veggies are laden with vitamin A and vitamin C which helps your body produce sebum (also knows as a natural hair conditioner).

3. Beans. Yes, believe it or not, beans are good for your hair. They are rich in protein, iron, zinc and biotin. The protein which is present in beans promotes hair growth.

4. Nuts. Brazil nuts are some are the best for promoting a healthy scalp because they are rich source of selenium.

5. Eggs. Although it is not recommended to consume too many eggs, every now and then an egg is ok. This affordable breakfast treat is laden with protein, biotin and vitamin B-12.

6. Whole grains. Whole grains are a rich source of zinc, iron and B vitamins.

These are just a few of the hair healthy foods. Consuming a healthy diet can also help you lose weight. People who have a difficult time managing their appetite are encouraged to try various herbal remedies, such as appetite surpassing hoodia.

Lauren S. Johnson writes health articles about fitness and nutrition. Some of her favorite passions include studying the medicinal benefits of herbal remedies and diet pills.