9 Ways To Control Your Portions
- Purchase a scale. Go to a health food store or grocery store and purchase a scale. You can use it to control how much food you are getting to make sure you are getting enough and that you aren't getting too much.
- Measure Your Food In The Palm of Your Hand.
For most items, a good portion size is in your hand. The palm of your hand is a good measuring tool. I know, putting a piece of meat in your hand is gross, so simply eye ball it. If you're not sure, err on the side of too small versus too big.
- Decide To Take Home Half Your Meal.
Most restaurants serve large portions, so separate about half to take home with you for the next day. To make sure your hunger is satisfied, order a salad and/or a sensible appetizer and eat it before your meal arrives.
- Bring Your Own Meals.
Whenever possible, pack your own meals for the day. That way, you can avoid eating out and the usual large portions involved at restaurants.
- Pack Meals In Smaller Containers.
The larger the container, the larger the portion. Instead of one large plastic container, use a few small ones to pack your meals. Not only will you eat less, you'll have less stress on your body from carrying all those large containers! I know I did!
- Eat A Kids Meal.
Kids meals at restaurants are usually smaller and often include healthier options. So, eat like a kid!
- Avoid Eating Seconds.
Take your leftovers to your friends, family or leave them on the table. If you feel hungry after eating, take some time before deciding on whether to eat another portion. Often the sensation to eat again will disappear. You'll avoid over eating and over indulging.
- Share Half Your Meal With a Friend.
If you are eating with someone, split a meal. You can share an appetizer and an entrée with a friend and satisfy your hunger without over eating.
- Drink Water! Thirst can be disguised as hunger so make sure you are incorporating lots of water in your day. When working out, make sure to drink water before, during and after your sessions.
|
Winter Squash 101
- Winter Squash 101. Winter squash is a member of the Cucurbitaceous family and comes in many different varieties, differing widely in shape, color, size and flavor. But all winter squash have an inner cavity filled with seeds and a stringy pulp, and an outside of hard protective skin. This skin allows the squash to be stored into the winter (up to six months after its fall harvest), giving the vegetable its name. The flesh (the part you cook) is between the inner cavity and the skin. Peak buying season for winter squash is October through December, when a large selection is available at most local groceries.
The many varieties of winter squash can be divided into two categories.
- Sweet Squash include acorn, buttercup, butternut, delicata, kabocha, and of course pumpkin, which all have a naturally sweet flavor and are delicious alone or in dishes like pies or cakes.
- Savory Squash include banana, golden nugget, hubbard, and turban, and are delicious in soups and stews.
Of course there are a few exceptions that don’t fit into either category, which include spaghetti and chayote.
- Cooking Methods. So how do you get past that tough exterior to the sweet and nutritious goodness that’s inside? Here are the three basic cooking methods for all winter squash.
- Oven Method Cut squash in half, scoop out the seeds, and place squash in a baking dish, with the cut sides down. Add 1/2 inch of water to the pan to prevent the squash from drying out. Bake at 400 degrees for 30-60 minutes, or until the skin is easily pierced with a fork. Scoop flesh out of skin and prepare as desired.
- Stove Top Method Cut squash in half, scoop out the seeds, and cut squash into large chunks, leaving the skin attached. Place chunks in large steamer basket and steam for 20 minutes or until tender. Cut or peel off the skin and prepare squash as desired.
- Winter Squash Recipes. There are an infinite number of recipes incorporating winter squash. Here are just a few ideas and recipes to get you started. First, cook as directed using any of the methods above.
- Simple Sweet Squash (40 minutes)
Using any of the sweet squash varieties listed above, cook as directed. Add to the cooked squash a tablespoon of butter or spread, a tablespoon of pure maple syrup, and cinnamon and nutmeg to taste. Enjoy piping hot.
- Simple Salty Squash (40 minutes)
Using any of the savory squash varieties listed above, cook as directed, coating cooked squash chunks with olive oil, tamari, ginger powder, and toasted squash seeds (recipe below). Enjoy piping hot.
- Squash Bowls (30 minutes)
Smaller winter squash varieties like acorn, carnival or kabocha make striking soup bowls. To prepare, cut 1-1/2 inches off of the stem end, scoop out the seeds, and place cut side down in a baking dish. If the rounded end of the "bowl" is too round to sit evenly, slice just a sliver from the bottom to level it. Bake at 400 degrees for 30 minutes, or until tender. Add soup and serve.
- Sweet Spaghetti Squash (30 minutes)
Spaghetti squash has an intriguing texture much like spaghetti. Scrape the flesh from its shell with a fork after cooking to preserve this texture. Serves 6.
You will need:
1 medium spaghetti squash
1 tablespoon butter
4 medium carrots, grated
1 shallot, minced
1/4 cup raisins (optional)
1/2 cup water
2 tablespoons pure maple syrup
1 teaspoon cinnamon
1/2 teaspoon cardamom
1/2 teaspoon sea salt
1/4 teaspoon ground pepper
Cut squash in half lengthwise. Scrape out seeds and place squash cut-side down in vegetable steamer. Steam for 20 minutes, or until just tender. When the shell is cool enough to handle, use a fork to scrape flesh into a bowl, set aside.
In a wok or large saucepan, melt butter over medium-high heat. Add carrots, shallot and raisins. Sauté for 3 minutes, and then add water. Cover and simmer until carrots are almost tender, about 5 minutes. Add the rest of the ingredients and combine well. Turn heat down to low and simmer, covered, for 10 minutes. Remove lid and continue simmering, stirring frequently, until all water is absorbed. Serve hot.
- Snack On The Seeds. High in fiber and flavor, toasted squash seeds make a wonderful snack or salad addition.
First wash seeds under the faucet in a strainer to remove strings and blot dry. Season with dried herbs, salt, or Mrs. Dash. Here are two ways to prepare them:
- Toss seeds with vegetable or olive oil to coat. Add seasonings. Spread on a baking sheet and bake at 250 degrees for 40-60 minutes or until crispy.
- Heat 2 tablespoons butter or spread in a non-stick skillet. Add 2 cups seeds and toss to coat. Add seasonings. Cook, stirring, for 5-10 minutes or until crisp. Allow to cool on paper towels.
Fresh Fall Fruits & Vegetables
- Fall Fruits:
- Apples. Try them baked with sweet potatoes and raisins. Or sauté them in butter in a skillet until tender, then sprinkle with cinnamon and drizzle with maple syrup.
- Figs. Try fresh figs stuffed with goat cheese, cooked into a sauce and served over light vanilla ice-cream, or right out of the box.
- Grapes. Grapes are a great snack food. They also make a yummy breakfast beverage when blended with vanilla yogurt.
- Pears. Try pears on the grill. Cook until tender, then sprinkle with a pinch of sugar and enjoy (quickly!) with light vanilla ice cream.
- Fall Veggies:
- Squash. See article above for cooking instructions and recipes.
- Cauliflower. Cut into bite-size pieces, and steam until fork-tender (about 5 minutes) and top with butter and a dash of salt.
- Celeriac. Soups and salads both benefit from the addition of celeriac, a root vegetable that has a celery-like flavor. It can be eaten raw or cooked.
- Mushrooms. Take advantage of the ephemeral wild mushroom season by stocking up when you can. Look for mushroom hunters at your local farmer’s market. Mushrooms are delicious in stir-fries or sautéed in butter and tossed into a veggie wrap.
- Parsnips. Boasting a sweet, earthy flavor, these carrot-like root vegetables are a must in any fall stew.
- Sweet potatoes. Enjoy this simple, vitamin-rich vegetable peeled, cubed, and steamed until tender, or bake it like a regular potato. Top it with butter, cinnamon, and a drizzle of maple syrup or honey.
- Swiss chard. Rich in calcium, this dark leafy green is mild in flavor and easy to prepare. Thoroughly wash and chop leaves and stems, and steam for about five minutes. Then toss in a skillet with olive oil and garlic until wilted, just a few minutes more. Drizzle with hot pepper vinegar or soy sauce for a delicious side.
|
Now you can enjoy the convenience of your own private boot camp! You get to choose when, where, and even with whom you’ll work out! You can exercise at 7:30 am at home with your spouse... You could work out at the park down the street with your sisters at noon... You can train with your co-workers at the office at 3:30 pm... You and your neighbors could gather for an evening session at 5:00 pm... There are so many possibilities... And the choice is yours!
