A List of Serving Sizes

– By Nicole Nichols, Fitness Instructor & Health Educator

Selecting the right foods also means choosing portions that are proper serving sizes. The terms “portion” and “serving” are often used interchangeably, but they don’t mean the same thing. A “portion” is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a “serving” is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food’s nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.

Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.

Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

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My Gratitude Journal

It would be nearly impossible for me to write down absolutely everything I am thankful for this past year. I have truly been blessed!

With that being said, since this is a weight loss blog, I have decided to limit it to that subject alone. :o)

I am grateful that I have finally decided to make a lifetime commitment to becoming healthy instead of going on another “diet”.

I am grateful that I have the full support of my husband and my daughter. They do everything they can to encourage me, including walking with me every evening.

I am beyond grateful that I have found this blog community, which has been unbelievably supportive. Thank you to each and every one of you! Words can never express how grateful I am to have you in my life. :o)

I am grateful that I also belong to a wonderful online support group. They have been phenomenal over the last year since I joined! If it wouldn’t be for them, I would have never started a blog. :o)

I am grateful that I am finally embracing exercising! I am averaging 22 activity points per week at this point, which burns about 3,000 calories on this body of mine. This still amazes me to no end! LOL

I am grateful that I have lost 12 pounds in the last 7 weeks.

I am grateful that I am focused on how I can enjoy Thanksgiving and Christmas this year, but stay within my points and still exercise on these days! In the past, I only looked forward to splurging until I could no longer breathe. :o(

What I am most grateful for is that the desire for me to do this is so strong this time. Sure, I have had the desire to lose weight before. But, I always expected it to come quick and easy and as soon as it didn’t, I’d quit. This time I know that I need to put the time, effort and work into it to achieve my goal. I also realize that I am going to have to do this for the rest of my life in order for it to last. And I’m finally okay with that.

Happy Thanksgiving to each and every one of you!

It looks like we will not be joining my family for Thanksgiving this year. In my 55 years of life, this has only happened once I believe, and the idea feels very odd.That is the bad news. Good news is I can create a dinner for the three of us that is points friendly and a lot less temptation. We were discussing this and some possible options last night.The choice of one sort of normal dessert with a healthy meal , or even the possibility of going out for dinner came up. I don’t think going out will happen, as it just feels too weird.

So this morning I am asking myself what do I really want to eat on that day ? Not how many points whatever anyone brings may be, but what is it that I choose to consume for a celebratory treat ?. I have been reading a book called Chef MD Big Book of Culinary Medicine by John La Pulma MD, and in it he recommends taking four times a year to celebrate. By celebrating he means just enjoying the day and the spread, and not “dieting” during the event. To me it makes sense. Celebrations are a part of human life, and celebrations will come in the future, long after we have succeeded on our journeys or given them up. Having the “Celery Only” Thanksgiving or “Tossed Salad “Christmas can lead to binges later on because “I deserve this because I was so good at ( fill in the blank). Better for your emotional health to just join in the celebration and move on the next day.

The question here becomes what kind of a desert do we want ? What kind of treat says holiday - and the fall holiday that steps back and allows us to express thanks in specific ? I think it is going to be pumpkin pie. Can one legitimately celebrate Thanksgiving without at least the appearance and smell of pumpkin pie ? It seems unlikely. So I will buy one small pie, the three of us will eat it, and then we will most likely spend the afternoon watching tv. If I play my cards right and the weather cooperates, I may talk them into heading out to the woods for a walk in the afternoon.

Over 100 Super Foods for a Super You
Include these Foods for Maximum Body Benefits
– By Becky Hand, Licensed & Registered Dietitian
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Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient-packed with health enhancing properties…

Here come the SUPER FOODS!

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they’re also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you’ll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That’s why it’s important to choose a variety of super foods from each category to meet your daily nutrition needs.

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice
Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous

Canola oil
Dark chocolate
Green tea
Olive oil

Well everyone I finely made it back .took me a while to get enough money to fix my computer . And what a surprise to come back to so many Friend cheering me on .Thank you all so much it make me feel so good .

I did gain some back being off and depressed but i’m ready to get back to losing again . It mite take me a bit to get caught up with dail up but at lease i can be on again

Linda