Blog Archives

Portion Control – Great for the Waistline!

As we approach the holiday season, it is extremely important to learn how to control your portion sizes. Too much protein and too many starches can be converted into fat and contribute to excess pounds added to our stomachs or our backsides. I’m sure you’ve heard this all before, but it makes a difference if you divide your food into the proper portions to make sure you get the most nutrients and not consume excess calories. Here is Lauren Conrad’s Perfectly Portioned Plate. Keep this in mind when selecting your food for your plate during Christmastime and you’ll be ahead of the game for those New Years Resolutions.

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Here’s what she writes about the portions:

  • ½ Vegetables. First, load up on enough healthy greens or veggies so that they take up half of your plate. Salads, green beans, Brussels sprouts, and squash are a few of my favorites. But keep in mind that too much dressing or butter can turn these healthy sides unhealthy.
  • ¼ Protein. Devote one quarter of your plate to a protein like turkey or ham. A 3-ounce serving of turkey is about the size of your fist or a deck of cards.
  • ¼ Starches. The remaining fourth of your plate can be made up of starches. This includes stuffing, rolls, and starchy vegetables like yams, mashed potatoes, and corn.

This is definitely a good template to follow during Thanksgiving, Hanukkah, and Christmas, but it also applies year-round. If you’re really watching your waistline, stick to drinking water and a single glass of wine or a low-calorie cocktail during dinner. Soda should be off limits. Also, fill up your plate with a proper amount of food the first time in order to avoid going back for seconds. If you keep these tips in mind, you’ll still have room for that slice of pumpkin pie!

Information from:

http://laurenconrad.com/blog/post/fit-tip-portion-size-plate-healthy-eating-lauren-conrad-november-2013

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Roasted Veggie & Humus Wrap

I’m absolutely starving right now so I have food on the brain. I’m always looking for new healthy recipes to try so that I don’t get bored of eating the same thing all the time. Here is a great, healthy recipe you should try for you next lunch!

Ingredients:Tone+It+Up+Hummus+Veggie+Wrap

  • 2 whole wheat wraps (no enriched flour)
  • 1 red bell pepper
  • 1 handful of Kale
  • 1 green bell pepper
  • ½ cup sliced mushrooms
  • ½ of a red onion
  • ½ cup hummus
  • 1 tbsp. Mrs. Dash
  • Cooking Spray

Instructions:

  1. Heat oven to 400°
  2. Prepare a cookie sheet with parchment paper and cooking spray.
  3. Cut the bell peppers and onions into strips. Place the peppers, kale, mushrooms and onions onto the cookie sheet and lightly spray with cooking spray.
  4. Sprinkle with Mrs. Dash evenly over the vegetables.
  5. Roast the veggies for about 10 mins, making sure to keep an eye on the different vegetables because they cook at different rates (kale will come out first).
  6. While the vegetables are roasting. Prepare your whole wheat wraps. Heat them in a medium skillet to get them warm and slightly crisp. Evenly distribute ¼ cup hummus per wrap.
  7. Place all the veggies evenly between the two wraps, wrap them up and enjoy!

Picture & Recipe from: http://toneitup.com/2013/09/roasted-veggie-hummus-wrap/