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Mind, Body and Spirit is a weekly email publication which covers topics pertaining to a sharp and focused mind, motivation, healthy body and spiritual growth. It's free and you can cancel anytime.

   INDEX - Low Glycemic  
INDEX is a weekly email publication which covers topics pertaining to low glycemic diet, lifestyle, low glycemic cooking, recipes, weight loss and more. It's free and you can cancel anytime.

The Skinny on Smaller Portions
10 tips on getting rid of the unwanted gift of holiday weight gain I am here to tell you that most of weight loss gimmicks will only result in you losing weight in your wallet

January 16, 2008

The Skinny on the Basics of Portion Control
downsizing portions can lead to sizing down on your waistline

Over the years our food habits have changed so drastically it's hard to understand what constitutes a traditional healthy diet and what doesn't. Adding to the confusion is the overabundance of food choices, countless sources of nutritional and weight loss information competing for our attention and ultimately our money.

Newspapers, magazines, TV, radio and the Internet overwhelm and confuse us with often-contradictory reports. But through all of this is the basic principle moderation and balance.

With that in mind, let's take a look at some simple portion control techniques that will make it easy to do and effective in controlling your weight.

Cut it in Half
You can lose weight and still eat your favorite foods! Just decrease your portion sizes by half. For example, if you are used to eating a whole deli or sub sandwich at lunch, just eat half and supplement your meal with raw veggies on the side and finish of with some fresh fruit. Then wait to see if you're still hungry. If you pause after eating the first half and allow yourself a few minutes to feel satiated, you just may find you're too full to eat the other half anyway.

Ask for a Doggie Bag
Restaurant portions are huge -- nearly twice the size they were 15 years ago. When dining out, ask the waiter for a take away container as soon as he brings the food. Go ahead and put some of your food in the box as soon as it is served. You can always take some back out to eat at the restaurant if you're still hungry, but chances are you won't want to. Heat the leftovers up tomorrow for lunch.

Downsize Your Dinner
Many restaurants offer lunch size portions of their dishes, which are smaller than their full-size dinner entrees. Don't be afraid to ask if you can purchase the lunch size entree at dinner time. Feeling like a kid at heart? Ask to order from the children's menu! If you tell your server that you're dieting, they'll probably allow it. Practicing this portion control pointer will save your waistline some inches and your wallet some bucks.

Just Say No To Supersize Me!
Fast food portions are over-sized, so there's no need to add insult to injury by super-sizing. No matter how much of a "better deal" upgrading your meal's size may be, don't be tempted! In fact, steering clear of "meal deals" altogether is very wise. You're much better off ordering a chicken sandwich or burger and a side salad. You could also order a kids meal; kids meals contain what used to be normal sized portions for us grown ups.

Good Portions Come in Small Packages.
If you find your will power is overpowered by a full bag of potato chips sitting in the pantry, don't buy the large bags of snack foods. Buy the individual lunch size bags or single servings one at a time. And don't buy the 12-bag variety pack of anything if you think you'll be easily tempted to finish off the entire box in a sitting. The best solution is to divvy out snack foods into single serving bags as soon as you get them home.

Study Up On Serving Sizes
Just how many mini rice cakes (or your other favorite snacks) are in a serving? Do you even know? Check the box and see -- you may be surprised at how many servings you are actually consuming. Learn what a controlled portion of your favorite snacks look like by measuring them out the next time you eat them. Then, once you see how much a serving really looks like, you'll be able to "eyeball" it from then on and know how much is too much.

Buffets Be Gone
It is nearly impossible to practice portion control in an "all-you-can-eat" situation. If you've ever left a buffet feeling sick, just think about how you felt the next time you're tempted to gorge.

Get Your Portions Down
3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.

By cutting down on added sugars, you will be eating fewer calories while eating healthier foods. And you will see the results on your waistline. One sure fire way to cut the sugar out is to watch sugary soft drinks. What we recommend is to replace them with water, or stevia sweetened lemonade, limeade or unsweetened cranberry juice with stevia. Simply mix 12-16 ounces of water with the juice of one lemon or lime with a dash of Steviva Brand Stevia Powder.

Have an excellent day.

Thom King
[email protected]
Steviva Brands, Inc.


Low Glycemic Sugar Free Almond Meringue Cookies
Serves: 12
Carbs Per Serving: 1.0 g
Prep Time:<35 minutes

Skill Level: Easy

8 egg whites
10 tablespoons powdered skim milk
2 teaspoon vanilla extract
2 teaspoon almond extract
2 teaspoon
Steviva Brand Stevia Blend or a tiny dash of Steviva Brand Stevia Powder

Beat egg whites until stiff.
Add skim milk powder. Mix well.
Add extracts and Steviva Brand Stevia Blend or
Steviva Brand Stevia Powder
Spoon drop onto cookie sheet.
Bake at 275ºF for 45 minutes.
Remove from sheet and dust with cinnamon.

Nutritional Facts
Serving Size: 1 cookie
Total Calories: 222

Calories Per Serving: 18.5
Total Fat Per Serving: 0.0g
Saturated Fat: 0.0g
Cholesterol: 0.4 mg
Sodium: 4.2mg
Carbohydrates Per Serving: 1.0g
Dietary Fiber: 0g
Sugars: 0.6g
Protein: 3.5g

Try All Natural Steviva Brand Stevia Blend and Steviva Brand Stevia Powder!


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Two Complete Programs Atkins and South Beach - Our Gift To You!

Overcoming the boredom and lack of variety is perhaps the biggest obstacle you will face in a diet. Well, that is about to change. With this Complete Atkins and South Beach Diet Program, your variety will be vastly improved. You can set up your meals weeks in advance, or you can plan around whatever your local grocery chain happens to have on sale that week, saving you thousands each year on your grocery bill.

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These plans will ALLOW you to eat almost everything you enjoy and will re-introduce you to foods you used to think were not allowed.

The greatest part of this offer is that it will cost you nothing. It is our gift to you for your purchase of any Steviva Brand Product!

For More Low Carb and Sugar Free Recipes Go To Steviva Recipes!

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