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Health Tips - #1 - Portion Sizing

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Health Tips - #1 - Portion Sizing
« on: January 10, 2015, 11:10:21 PM »
 

bitsnpcs

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Hello,

I offer here the first of my health tips. If they seem to be of interest I will add more threads over time.
My hope is at least 1 person finds this useful for themselves, a family member, or a friend.

Portion Size

When sitting to eat your main meal of the day, take an apple with you.
You need the apple at the table near to you , or if using a tray or lunchbox on the tray with your meal.

1/ Immediately after swallowing your last mouthful of your meal begin to eat the apple, as if it were the next mouthful of your meal. No 5 minute breaks allowed.
2/ You MUST eat all of the apple,  do NOT take your tray away, plate away or move from your seat until you have eaten the apple.

NB: I personally use the apple as desert.

Results

If you feel -

a/ very bloated soon after completing the apple, your portion sizing is too big and you need in future to reduce it.

b/ very hungry /hollow feeling soon after completing the apple, your portion sizing is too small and you need to increase it.

To Do

Increase or decrease your portion size, and this will vary upon the particular type of meal until you have educated yourself as to your exact requirements of portion size and meal type.

Considerations

An individual may with some foods feel hollow even though it is a portion size they usually eat, if this persists after 1 hour they should eat something. THIS is not a failure, it is part of your learning about a healthy diet.
This would then be a time to consider what exactly the meal consisted of and why it was insufficient for your body, and how exactly it was unbalanced for you personally.

Concluding

The purpose of the apple eating is to learn to listen to your own body, and be able to determine what it is saying to you correctly.
Eating healthily is not a diet, it's about being as healthy as you can.

This method is successful in learning to decrease weight, increase weight, and to maintain stasis/balance.
It is also very useful when eating new recipes or foods as your portion sizes will vary and it can help you prevent weight gain, or loss, from the beginning in yourself and those around you.
 


Re: Health Tips - #1 - Portion Sizing
« Reply #1 on: January 11, 2015, 12:47:18 AM »
 

Scott

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Thanks for sharing, interesting information. Part of your New Years resolution?
 

Re: Health Tips - #1 - Portion Sizing
« Reply #2 on: January 11, 2015, 02:23:42 AM »
 

bitsnpcs

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Yes for the coming year I want to be more helpful to others. :)   
 

Re: Health Tips - #1 - Portion Sizing
« Reply #3 on: January 11, 2015, 09:51:15 AM »
 

Scott

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I enjoy learning about nutrition/health/exercise. Is this information just stuff you learned on your own or is there a few books/websites you recommend.
Last Edit: January 12, 2015, 11:33:19 AM by Scott(0)
 

Re: Health Tips - #1 - Portion Sizing
« Reply #4 on: January 11, 2015, 01:05:11 PM »
 

altman

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As a diabetic I know portions sux , it seems I m always hungry ! lol

Good info mate , thanx for sharing .
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Re: Health Tips - #1 - Portion Sizing
« Reply #5 on: January 11, 2015, 08:01:58 PM »
 

bitsnpcs

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I enjoy learning about nutrition/health/exercise. Is this information just stuff you learning on your own or is there a few books/websites you recommend?

Hello Scott,

a book I have but have not read yet that you may find interesting is - Patrick Holford's - Optimum Nutrition Bible.
Mostly I will put tips that I have used and worked well for me, that I hope might help others, it will be interesting for me to read if other members have tips too.

As a diabetic I know portions sux , it seems I m always hungry ! lol
Good info mate , thanx for sharing .

Hello altman,

you're welcome :)
if you give it a try, can you write how it goes for you please ?
Last Edit: January 24, 2015, 12:02:20 PM by bitsnpcs
 

Re: Health Tips - #1 - Portion Sizing
« Reply #6 on: January 11, 2015, 08:11:27 PM »
 

altman

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Well , I eat my breakfasts , lunches & + some light meals in between as required by the nutritionist , but the required portions are too small , I was eating too much before . Snacks are so good ! lol
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Re: Health Tips - #1 - Portion Sizing
« Reply #7 on: January 11, 2015, 10:59:48 PM »
 

bitsnpcs

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Snacks taste good because they are satisfying the desire to fulfill the habituation.

Being free of the snacks would be so good, it would mean you have control over your system fuel.
Like with windows and Linux, windows you let some corporation control aspects of your system, and with linux you control it yourself.
Stopping the snacks is no loss, it's a win.
Last Edit: January 24, 2015, 12:04:38 PM by bitsnpcs
 

Re: Health Tips - #1 - Portion Sizing
« Reply #8 on: January 12, 2015, 09:21:16 AM »
 

altman

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Thanx mate , when I mean snacks m it was either yogurt , fruits , stuff like that .
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Re: Health Tips - #1 - Portion Sizing
« Reply #9 on: January 12, 2015, 11:25:09 AM »
 

bitsnpcs

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What am I like lol, healthy snacks.
It sounds like you are doing well, small meals and often/regularly. :)

 

Re: Health Tips - #1 - Portion Sizing
« Reply #10 on: January 12, 2015, 11:31:00 AM »
 

altman

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Yep , eating all the time ! lol j/k here .
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Re: Health Tips - #1 - Portion Sizing
« Reply #11 on: January 12, 2015, 12:43:40 PM »
 

bitsnpcs

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Sounds like my eldest brother :)
 

Re: Health Tips - #1 - Portion Sizing
« Reply #12 on: January 13, 2015, 04:20:36 AM »
 

N4RPS

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Hello!

A handful of mixed nuts make a good snack. Just don't eat the whole can at once.

Nuts help even out blood sugar spikes, are rich in necessary minerals such as magnesium and selenium, and are an excellent source of healthy fats...

73 DE N4RPS
Rob


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Re: Health Tips - #1 - Portion Sizing
« Reply #13 on: January 13, 2015, 03:01:26 PM »
 

bitsnpcs

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Hello Rob,

thank you for the good information.
Do you prefer a particular mix of nuts ?

One Brazil nut per day is sometimes recommended, the man at the noodle shop does this, his doctor told him to and it improved his diabetes control, he says.
Sometimes people call peanuts "brain food" (as is oily fish, 3 portions per week) due to the reasons you have explained. Brain health is very important, such as with learning, stress and the natural growth/aging process.
Here is sold very small boxes of sultanas, sometimes the boxes are sold in a multi-pack, these make a good snack too, and can be alternated or mixed with nuts.
Last Edit: January 13, 2015, 07:29:47 PM by bitsnpcs
 

Re: Health Tips - #1 - Portion Sizing
« Reply #14 on: January 14, 2015, 07:27:56 AM »
 

Monkeyman

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Like altman, I'm diabetic.  I'm also addicted to sugar (seriously).  I always ate huge portions (which partly explains why I topped out at just shy of 300#) but was always hungry.  Since the last Sunday of 2014, I started watching what I ate (and cut out processed sugar completely, praise the Lord...no way I could have done it without His help).  My portions are MUCH smaller now.  This has done 3 things.  First, I've lost a few pounds.  Second, my glucose levels are normal (in the 100-120 range...previously, I felt I was doing well if they were under 200).  Finally, I don't feel hungry nearly as often.  For example, last night at work (6pm-6am), I only had an apple between 6pm and midnight.  Never felt hungry but my sugar was a little low (low 90s).  I ate a PB sandwich about midnight (ONE SWIPE OF PB, NOT A 1" THICK "SLAB"!!), another one at about 2am and a bowl of plain oatmeal at about 5am.  (From midnight til 6am, I was constantly walking/climbing stairs so I knew my sugar would drop some.)  Had I not been diabetic, I probably wouldn't have eaten more than the apple and a single sandwich all night.

Sorry.  I got way off topic.  :)
 


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