8 Tips for Better Portion Control

Portion control doesn’t have to mean deprivation.

1. Focus on eating whole foods including protein, healthy fats and vegetables, until you are satiated (that feeling where you are about 80% full). Don't deprive yourself since this always backfires, causing you to eat more food later in the day. Most processed foods have chemical additives that make it difficult for us to have just one serving size.

2. If portion control is more of an issue when you go out to eat, have a healthy snack before you leave so the bread or chip basket is less tempting (or ask that the waiter not bring the rolls or chips to your table). Plan on taking part of your meal home for leftovers since most restaurants give you huge portions. You can even ask for an extra plate and put ½ the meal on that plate and pack the rest up to take home for left overs.

3. Include healthy fats in your diet. This will help you feel satiated longer (and allow your body to absorb the fat soluble vitamins your body needs). Ideas include: avocado, nuts, seeds, olive oil, coconut oil, grass fed butter and ghee. Have a salad! You’ll feel full longer and absorb more nutrients if you add some fresh avocado or a dressing that includes healthy fat, like olive oil.

4. Using smaller plates can be helpful. When you put food on a large plate you almost automatically want to try to fill it up and then feel like you need to finish it all. By using smaller plates (and bowls) you may find that you eat less but still feel comfortably full.

5. Don’t skip meals. This is one of the biggest mistakes people make, and it can sabotage the best efforts. Start your day with breakfast (preferably including some protein which will help you feel full longer) and plan ahead for lunch. It’s also a good idea to bring a healthy snack with you to get you through the afternoon before dinner. Portion control is very difficult when you’re starving!

6. When snacking, place the snack on a plate (or bowl) rather than eating right out of the bag or container. This is a huge help so you’re more aware of how much you are eating and you can better manage your portions this way.

7. If you’re out at dinner and you feel like having dessert, just plan ahead. Order a smaller dinner (or healthy appetizers) and skip the alcohol, and enjoy a little dessert. It’s all about moderation and choices. Don’t feel like you ‘can’t have it’; just decide what you would enjoy more and make the choice… and enjoy.

8. Slow down. By slowing down and enjoying our food more, you end up eating less. Remember to chew each bite more, relax and enjoy!

Sea Vegetables

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. 

Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. 

Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

Greens, Greens, Greens!

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies?

• They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc
• Powerhouse for vitamins A, C, E and K.
• They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.
• Their color is associated with spring, which is a time to renew and refresh vital energy.
• In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity.
• Greens aid in purifying the blood.
• Greens strengthen the immune system.
• Greens improves liver, gall bladder and kidney function.
• Greens fight depression.
• Greens aids in clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.