Portion Right Before Each Bite!

Our culture seems obsessed with the 'bigger is better' attitude. Bigger televisions, larger SUV's, even spacious homes. It's no secret that this mentality has even translated into our food options. Supersize, Upsize, Kingsize, BIGGIE seems to tempt and satisfy. Nowadays our food portions could easily be two to three times the proper portion size and yet we justify it by cost savings. But it's our waistline and emotional self-worth that often pays the toll. Do we have any idea what a proper portion size looks (or tastes) like anymore? Are we out of touch - suffering from portion distortion? In this supersized world, we may feel cheated by practicing the proper portion size and yet portion-size is the secret to sustained weight loss over time.

Our world seems to thrive on an abundance of cheap, tasty fast food conveniences of monstrous portions while boasting good economical choices. I'm just as guilty as the guy ahead of me in the drive through line and occasionally believe I need to eat large quantities of food to feel satisfied, but then indigestion and my bloated body remind me that, although I can make room for these foods in my meal plan as a treat or indulgence, it is not wise to supersize on a regular basis.

And I wonder if I even know what a truly satisfying portion is anymore? Do I even remember the last time I ate mindfully and really slowed down to taste - and enjoy - what I was eating? Did I take note of the texture, temperature, aroma and flavor of my indulgence?

When my impulses are out of control and my portions become distorted, here are my top 10 tips for regaining control:

1. Use smaller plates, bowls and cups at meal times - you will eat less without realizing it.
2. Buy pre-packaged/pre-portioned single-serve snacks (or buy in bulk and divide items into single-serve baggies).
3. Keep a kitchen scale on your counter and measuring cups within reach - and use them!
4. Weigh and measure all of your food on the first week of every month as a reminder of proper portion sizes.
5. Note the difference between serving size and portion size. (a portion is the amount of food/drink you choose to consume. A serving is a measured amount of food or drink. There are 2.5 servings in a 20-ounce bottle of soda).
6. If you follow the Weight Watchers plan, use a Sharpie marker to write POINTS values on packaging so you don't have to go through the trouble to recalculate every time you use the item.
7. Order kids meals at your favorite drive-thru. Small yet satisfying.
8. At the restaurant - share your meal with a friend or ask the waiter to serve half of your entree on your plate and bring the other half in a to-go box.
9. Avoid the buffet entirely to avoid temptation! (or at least until you have a good idea of practicing portion control) - or order from the menu.
10. Choose whole foods (apple, banana, boiled egg) for satisfying staying power and proper portion size.

Accept that it is possible to feel satisfied by eating smaller portions, plan ahead, pause to enjoy each bite and try a few of these tips to take charge of your weight loss and management efforts. Soon you will feel empowered and confident with your choices. And the results will be evident on the scale.

CHALLENGE: choose two days this week to weigh, measure and track everything you eat and drink. Notice how you feel physically and emotionally.

And remember...Portion Right Before Each Bite!

Healthy Blessings,

Sara

Stuck Toad

The neighbor kids came over to play in the kiddy pool today.

They found these...

One tiny toad thought he could escape little hands by climbing into a bottle.

Owen and I tried to rescue him but we couldn't cut through the bottle with scissors.

So we waited...

And the tiny toad found his way out...

...and back into little hands again.

The end.

Freezer Jam on a Budget

I have a one gallon ice cream container of fresh blueberries in my refrigerator that needs my attention. I am determined not to waste them. But one can only eat so many fresh blueberries until well...a'hem...one has to buy more toilet paper...

I've been mildly curious about learning to can things. (You know, big gardens, glass jars, preserved produce, yummy jams - jellies - salsas).

In the past I've developed an interest and rushed to the store to purchase ALL of the necessary supplies (think: scrapbooking, rubber stamping, jewelry making) only to find most of them still in the plastic sacks in a neglected corner of my office. I'm committing to financially easing into this new hobby. So I ran to the store to oogle all the canning supplies and admire the shiny jars.

Wow! I thought canning was simply to shove goodies in a glass jar, fill with spices and liquid, then stick it on a shelf for later use. Evidently I have a lot to learn.

There are TONS of jar options. Regular or wide mouth?, quilted crystal or plain glass? 4 oz, 8 oz, 12 oz, 16 oz, 32 oz, 64 oz.? Even glass or plastic. Gees!

I knew I had a box of 4 oz. and 32 oz. jars at home (from a previous brief hair-brained canning idea) so I opted to purchase the box of 12 oz. quilted crystal regular-mouth jars (because they looked pretty). On a whim, I also purchased the box of 64 oz. Mason jars because I imagined them as awesome iced tea pitchers in my refrigerator. (that has nothing to do with spending - see how this manic spending spree starts?). After I placed a packet of freezer jam pectin and plastic freezer jars with purple lids in my cart, I pressed on.

(side note: I laughed out loud when I read the official canning website for Ball Company. Visit www.freshpreserving.com for recipes, tips, etc. That is my new favorite oxy-moron!)

When I arrived home I turned on the SIRIUS radio to the 80's Hair Bands station (really?) and rocked out while I taught myself how to make freezer jam.

The first year we were married, I tried to be a dutiful wife and make strawberry freezer jam - but didn't know to add pectin as the magic ingredient. So we had really good ice cream topping...I haven't tried it again until now, 15 years later.

The directions read 4 cups of "crushed" fruit. That sounded harsh. Hmmm. What to do? So I dug out my blender (that is 15 years old; a wedding gift), cleaned it up, and dumped six cups of rinsed berries into the thing. Then I had another decision to make - beat? blend? puree? chop? crumb? mix? There wasn't a selection for "crush" so I opted for "blend" which sounded like the gentlest speed. As I was blenderizing the berries it occurred to me that I probably could have used the potato masher to accomplish the same thing without a major clean up. Live and learn...

I mixed the crushed berries with pectin and sugar and ladeled them into the freezer containers. (it would be nice if ladel makers would consider left-handed ladelers. Us south paws either have to get used to dumping contents onto ourselves or stand on our heads to ladel).

I stood back, admired my accomplishment and slathered some onto a bagel thin. Not bad for the first time. I deemed it suitable for gift giving and placed it in the refrigerator.

Then Ben came home and asked me why it's in the refrigerator if it's called freezer jam? Oy.