Portion Control

Portion Control

One thing I've been asked about quite a bit lately is portion sizes. I prefer to use the term "portion control" because it's not very correct to add a size to our portions when every person is a different size on their own- and even our individual needs can vary every day.
When I refer to portion control I am referring to meet our body's energy needs with out over eating. I believe the most important influence is the ability to recognize our own body's hunger and satiety signals and here's a few tips to help you recognize them for yourself;

• Eat slow and chew, chew, chew!..
• Mindfully enjoy your food.. savour the taste, smells, and textures.
• Drink a glass of water at least 20 minutes before you eat.
• Avoid emotional eating. If you feel anxious, upset, or bored- first go for a walk, have a cup tea, or sit for a few minutes and take some deep breaths. After you have calmed your nervous system it will be more clear if you are truly physically hungry. 
• Have a snack high in protein and/or healthy fats in between meals.. it will keep your appetite under control and stabilize blood sugar levels.
• Food is nourishment.. you are what you eat. Think about what you are eating and how it will benefit your health.
• Don't forbid yourself from treating yourself. If you are craving a treat it's okay once in a while to enjoy a small amount. By not depriving ourselves we are less likely to lose control of ourselves and over eat or binge.
• Eat until you are 80% full. No one enjoys the feeling of being over full. You can eat again the next time you feel hungry. Food is abundant and we are fortunate that we don't have to worry about the next time we will get to eat.
• Aim to get at least 7 hours or sleep. When the body lacks energy due to lack of sleep it looks to food instead.