Tag: Portion Control

Simply Sensational Diet Center Salads

The idea of healthy food immediately brings to mind delicious and beautiful salads that are not only healthy but Instagram-worthy. We put together a list of some of the best ways to create nutritious salads that will make meals a beautiful breeze and make staying with your Diet Center Weight Loss Program fresh and delicious.

Mix Up The Proteins

The quickest way to get bored and fall back into bad habits is eating the same thing all of the time. Not only do your taste buds sigh at the thought of another bite, but the body has something called “metabolic memory” that kicks in when you eat repetitively. Once our bodies get used to a certain set of nutrients, our metabolism works less efficiently to handle the load.

What this translates into ultimately, is a slowing of weight-loss results. The importance of variety is that the body is not able to develop a metabolic memory of a meal and it will work harder to process. The simple way of putting it: Eat different proteins for each meal to keep your metabolism running high.

To make things easier, we like to prepare servings of chicken, eggs, beef, etc. and seal each one in a baggie so that when it comes time to add some protein to a meal, it’s as simple as reaching into the fridge and pulling one out.

Tip: For longer shelf life, make enough for two weeks of meals and store half in the freezer. A quick thaw in the microwave and voila, protein!

Vibrant Vegetable Buffet

A recent article delved into the psychology behind why buffets and the sight of food is so enticing to us. One of the key findings is that the visual presentation of a variety of foods releases dopamine into our system. This harkens back to the caveman days when food was difficult to get and serves as a physiological reward for having achieved a biological imperative, to eat. The body is wired to have a positive response to the presentation of food.

Now, let’s translate this principle to how we make our salads. At the beginning of a week, take a container with compartments and chop your favorite salad vegetables into each bin. When it comes time to assemble a tasty lunch, you can simply drag out the container to easily pick and choose what inspires you each day.

The results are two-fold. Meals are so incredibly easy to make that weight-loss will be all the easier and you are training your body to have a positive response to healthy foods that will make you smile with how beautiful they are.

Fantastic Fats

Let us shout it from the rooftops, “Eating healthy fats is a necessary part of weight loss!’”. And when in Rome, do as the Romans do. Making your own salad dressing can be a fantastic way to save money as well as experiment with bold new flavors for your foods. We love to make our own dressing with extra virgin olive oil, apple cider vinegar and our favorite salt-free spice blends. If olive oil isn’t your thing, we also like to make healthy croutons to add a divine crunch when we are craving carb-y  goodness.

Restaurant-Worthy Croutons

1 serving | per serving: 1 starch, 1/2 fat
4 Melba® Toast
½ teaspoon butter
1 clove fresh garlic
Mrs. Dash® Salt-Free Lemon Pepper seasoning (to taste)

Set oven to broil. Crush the Melba Toast to desired size and arrange on a small baking sheet. Melt butter with the garlic and Lemon Pepper seasoning in a small dish and brush mixture over crushed up toast. Broil croutons on the middle rack for 5-7 minutes until golden brown and remove. Wait 2 minutes and serve when ready.

That’s So Sweet

Don’t be afraid to add your favorite fruit to your salads to give them a new dimension of flavor. Adding more colors of the rainbow to your plate also means that you are increasing your phytonutrient intake. As you know, phytonutrients are essential chemical compounds produced by fruits and vegetables that can help prevent many of the factors that lead to chronic illness and disease. The more colors you eat, the stronger your health will be. So, like we said, don’t be afraid to throw a few blueberries or some vibrant kiwi into the mix for a salad that will make you smile.

Tip: Hate it when your fruit dries out in your lunch? Fold a damp paper towel over the top of your salad to keep it fresh and beautiful until you eat. 

Handful of Herbs

There’s no reason to skimp on flavor when fresh herbs are easily available at your local grocery store. Or better yet, grown right in your own garden! A quick handful of fresh basil, cilantro or any other seasonal herb can bring added dimension to your meal to keep your taste buds on their toes.

Herbs also have the additional benefit of being health powerhouses full of vitamins, antioxidants and natural anti-inflammatory compounds. Adding just a few extra ounces of herbs to your diet can help strengthen your immune system and improve your overall health, simply by eating!

Tip: Make fresh herbs last much longer by storing them in the fridge with stems submerged in water and covered loosely with a plastic bag. 

When Less is More: 10 Tips for Portion Control

When it comes to losing weight and living a healthier life, most of us know that what we eat is important. However, sometimes we forget that how much food we eat is just as critical. Identifying a healthy portion can be tricky and takes practice. Portion control doesn’t necessarily mean you’ll be eating tiny serving sizes of everything. Consult your Diet Center plan guidelines for proper portion sizes and follow your meal ratio guidelines to create balanced meal plates.

Here are some helpful tips for practicing healthy portion control in your everyday life.

Measure and Weigh

Since eyeballing portion sizes such as a cup of cereal or 4 to 5 ounces of cooked meat can be tricky, it is important to begin portioning out your meals by weighing and measuring. Use a measuring cup for loose items and liquids and purchase a scale to weigh meats and poultry. You can even portion out items like cereal, rice, snacks, etc. in Ziploc bags to have healthy serving sizes ready to grab and go.

Learn Comparisons

Did you know that the equivalent of 4 ounces of meat is the size of your palm? After you’ve become an expert at measuring your portions, you will learn to associate easy visual techniques to control your servings without using a scale or measuring cup! Double check yourself to make sure you are getting enough to keep you in fat burning mode.

Downsize the Dishware

Many of the plates we use for meals are large and do not promote proper meal ratios. Restock your cabinets with smaller dishware or eat on plates normally reserved for “appetizers. Place your fork down between bites and enjoy chewing your food. Serve salads before dinner in larger bowls and encourage friends and family to get their fill!

Fraction Your Plate

A simple rule for portioning your meal plate is this: divide it in half and fill one-half with vegetables and the other with equal parts lean protein and an unrefined starch.

Drink Water

Drinking eight ounces of water before each meal will help you to not overindulge. Plus, many symptoms of dehydration pose as hunger and drinking more water before and with meals may work to eliminate those false hunger pangs as well. An added benefit, water helps to flush the fat and toxins you are breaking down rapidly on your Diet Center program.

Remove Serving Bowls from the Table

Removing serving plates and bowls from the table will help regulate portion sizes. However portion control isn’t all about eating less—it goes hand in hand with eating healthfully—so don’t move that salad bowl just yet! Allow family or friends to continue filling up on fresh vegetables instead of starches or protein.

Keep a Food Diary

A food diary will keep you accountable to your Diet Center rapid results plan. With everything in writing, you know exactly how much you’ve consumed or how much you plan to consume throughout the day.

Snack Throughout the Day

When you arrive at the dinner table famished, you are much more likely to overeat. Enjoy healthy snacks throughout the day with an emphasis on protein, vegetables and unrefined starches. Diet Center encourages clients to keep a few protein-packed snacks on hand at all times to keep full and satisfied all day long. The Cheddar Bites with Salsa is amazing!

Turn Off Distractions

Turn off the television, computer, tablet and phone during meal time. Sit down and enjoy your meal without distractions. This will promote mindful eating, which allows you to feel more satisfied with every bite.

Simple changes can ensure you and your loved ones are eating healthy portions, even on the go! By practicing healthy meal portions and ratios, you will become aware of how much you are eating each day and promote healthy weight loss and long-term wellness.

 

It’s all about rapid weight loss with lasting results at Diet Center. Commit to these tips to create change you will feel great about.

Dish It Up and Lose The Pounds

Ever notice how large the platters are at your favorite places like Outback or Houston’s? Portion control will help you lose weight. However, with the 12-inch plates and large drinking glasses or coffee cups that are often found in households and restaurants today, smaller portions can look disappointingly small. When you see a little scoop of food served on a large dish, you might feel deprived. Even though that small serving can be physically satisfying, the sight of it can make you feel negative emotionally.

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