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Baked Chicken & Veggies

Beet, Mushroom & Potato Casserole

December 2014 

"We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture - imagine this - where our kids ask for healthy options instead of resisting them." - Michelle Obama


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? Or a bag of organic gluten-free cookies?


Hint: it's not "one." Often, the above products contain two or two-and-a-half servings per package. Yet, many people end up eating several servings at once without even realizing it.  


Can YOU Eat Just One?

Sure, you could go ahead and enjoy just half the package, 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.  You know it's not the best choice for you but maybe you're thinking if you eat it all it will no longer be around to tempt you.  I can relate to this logic.


The holidays are upon us; during this time of year we are constantly being bombarded by holiday treats.  The break room at work fills up with gift baskets, home baked goods from co-workers and those well meaning vendors bringing donuts.


On top of all this there are parties and dinners and lunches to celebrate the season.  So much food to choose from, so many things tempting us to overeat.



The Perils of Supersizing Your Portions

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, reflux 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, you experience wicked cravings for more food; specifically simple carbs (aka baked goods) or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 Steps to Kick Portion Distortion
  • Don't skip meals; thinking you are making room for all the foods at holiday parties. Eat a small healthy meal before the party so you are not tempted to overeat.
  • Don't over order - go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
  • Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  • Chew well to aid digestion and give your brain time to register you're full before you overeat. Aim for 25-50 chews per bite and put down your silverware between bites.
  • Get enough water. Often we mistake thirst for hunger.
  • Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn (not-prepackaged microwave popcorn), whole fruits or nuts.
  • Rule of thumb for portions: 
    • Animal protein about the size of a pack of cards
    • Grains about the size of your fist
    • Cheeses about 4 stacked dice

Click this link for a handy wallet Serving Size Card

Get Healthy Now!

Wouldn't you rather feel great celebrating the season than experiencing low energy and feeling sick due to over-eating? There is no rule that says we have to gain weight during this time of year.


With my support helping you to learn the best strategies for controlling your portion sizes, not over-indulging and choosing and cooking healthy foods.  Working together we will come up with the best tools tailored specifically for you.    

Are you curious about how health coaching can help you to have a healthy life?  


Let's talk! 

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


In Health, Happiness and Gratitude,


Kim Jones


Certified Holistic Health and Wellness Coach


Nourish Your Healthy Life



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If you are local to Santa Clarita I have a great event for you!  
I will be hosting a tour of the Whole Foods in Valencia January 17, 2015 at 10am.
This event is FREE!!!
You will learn how to find the healthiest options for you and your family.
Click the link above to let me know you will be attending.
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