FInd out a quick and easy way to measure your food, when your on the go, a great short cut!
How can we watch out portions, I found a quick and easy way to measure what my intake is, without measuring cups, scales, etc.
One closed fist = One cup of a beverage
Two Hands cupped = One cup of flaky cereal, salad, soup, chili, or Chinese food or one once of chips or pretzels.
One Hand cupped = Half cup of pasta, rice, cut fruit, or beans. Also one once of nuts.
Palm of the hand = Three ounces of cooked meat or fish or canned tuna.
Two Thumbs together = One tablespoon of peanut butter, salad dressing, cream cheese, margarine, or mayonnaise.
One Thumb = One once of cheese.
I have learned that not only is “What” we eat important but our portions as well. This is a great way to measure so you will know what amounts you are eating. I love this measurement tool, it has helped me know how much I can eat, especially when eating out, and not feel so guilty wondering if I made the right food selection and ate the right amount.
EATING IS FUN !!! IF we watch our portions and our contents what a difference it makes…
Posts
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
Dear Dr. Mieres:
About the only time I can find to walk is during my lunch break. Is it better to eat prior to or following a vigerous walk?
Thank you,
Ruth
Dr. Mieres,
I saw you on TV several months ago and while the face has changed some, the name surely was very familiar. I finally found out that you are a native of Trinidad and just wanted to tell you how proud I am of you and the great job you are doing.
I believe we attended the same high school in Curepe, Trinidad, SAGHS.
Keep up the good work.
Denise Baptiste formerly Charles
(Math Teacher/College Instructor)
Dr. Mieres,
I saw you on TV several months ago and while the face has changed some, the name surely was very familiar. I finally found out that you are a native of Trinidad and just wanted to tell you how proud I am of you and the great job you are doing.
I believe we attended the same high school in Curepe, Trinidad, SAGHS.
Keep up the good work.
Denise Baptiste formerly Charles
(Math Teacher/College Instructor)
Comments
Apr 03 | RuAnn said …
I am the Benefits Manager for my company and have been excited about using these tools in our Wellness Program - and I was even more excited when I read your profile and saw your name! I can relate to your hectic lifestyle and these tips along with your perserverence have inspired and motivated me to move! Best of luck!
Apr 03 | Ru said …
How neat ! I've never met another Ruann! This is really cool !!! Please send me your tips too.. Ru
Apr 04 | Mary said …
thanks for the measuring tips, the "cup" measurement is the most practical I've heard.
Apr 05 | RU said …
Mary, i agree, i read about this chart in a magazine for athletes, it made a lot of sence to me. I appreciate you comments. ru
Apr 07 | Terri said …
Hi, I am 46 and still trying to warm up and get motivated. Have a lot of flat feet problems that slow me down with pain. So I end up doing some floor exercises when I can. It never seems to be enough. My own fault of course.
I am 180 lbs now, and used to look better only 5 years ago averaging 160. I appreciate all the advice you've given especially with measuring food. Terri in Florida
Apr 10 | lisa said …
Wow Ru!
That was very good, practical advice. Thanks!
Apr 12 | ru said …
Hi Terri,
Sorry for my delay in responding to you, I have a little direction for you. My husband has been a runner for years, and spent many years in the sports shoe business.... see below for some ideas that might help.
The primary thing is to go to a runner, specialty type store,, New Balance, etc. They are trained to fit your shoes properly, fit to your needs and foot style.
You most likely need a shoe with medial posting that prohibits pronation. ( that's where your foot kind of rolls inward ( " flat arch") Nike, Brooks, Asics, and New Balance shoes with pronation control are the best. Also needs to be straight lasted shoes. ( this means when you look on the shoe when it's on your foot, the shoe does not curve inward at the arch, it's straight. If you go to a shop like described above they will know how to fit you.
One lesson I have learned is it's very important to be in the correct type of shoe, especially when we have foot issues. With the proper shoe fit and type you will prevent a lot of soreness and unnecessary discomfort. The right equipment with make a huge difference. Also, even though it feels like you pay a little more for a specialty type shoe, generally, it will last longer and help prevent injuries.
Good luck! Please keep me undated.
Ru
Jun 01 | Eva Malone said …
Hi Ru,
I am about to turn 43 on June 12th. With work and going to school full time, I have packed on about 20 extra pounds in the last three years. I am know as we get older it gets harder to lost that weight. I am also going through menopause. There are days I feel I am at war with my body! I give blood every 56 days and I received the letter from my last visit. My cholesterol is at 216 but I know with proper diet this problem can be resolved. Thank you for being an inspiration to women in their 40's. Have a wonderful weekend!
Eva in TN
Jun 06 | Phyllis said …
Just joined the choose to move group and really looking forward to learning and getting motivated. I now walk in the early a.m. before work, usually 2 or 2 1/2 miles. I have a new porcine valve and got a double by-pass this January. My problem is the diet. I am gaining weight, not losing and the sodium battle is hopeless so far. Has anyone tried the "No Fad Diet" I just read about? I need to find something. I am not nearly as food wise as I thought I was. Tnx and good luck to all of you as we march along to success. Phyllis
Jul 11 | Shawna said …
Hi Ru,
I'm a 35yr old who has been learning how hard it is to stay fit the older you get. I'm just coming back from a injury and need some motivation to get back in the gym. I'm a RN and run all day so I'm so tired when I get home.
Heart disease runs in my family and everyday I try to make healthy choices and possibly lose 10 pounds. Sounds like not that much weight, but sometimes ten pounds is the hardest to get off.
I have ran two 5 K's, you can do it. Crossing that finish line is just one more goal you have accomplished.
RN OR
Mar 07 | Sheilah said …
There's nothing like sharing for encouragment! I'm 51, been running since early 20's, ran several 5k's, 10k's and a half-marathon. Blood pressure, triglycerides, weight, etc. has been very good. But then I fell, and had a severe sprained ankle, which put me down for almost a year. Now my blood pressure is up, weight more than 20 lbs over and menopause has set in. Needless to say, I stay alittle down in the dumps most days. With heart problems/attacks running in my family, I really feel the need to get back where I was, but I just don't seem to have the energy to do it. Thanks for your words of wisdom.
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