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Keeping Track of Diet Portions the Easy Way

Keeping Track of Diet Portions the Easy Way

The most basic premise of losing weight is to make sure that the amount of calories you take in is less than the amount you burn. You can do this through exercise and calorie counting. One of the hardest parts of any diet is to keep track of your calories or portions. Toss out the measuring cups and simply use your hands to easily measure the diet portions you can take in at every meal.

One appealing part of using this system to measure your food portions; no matter where you are and what situations you’re in, you’ll always have your hands with you to measure with. Another reason—this form of measuring is custom-sized just for you, making every portion ideally sized.

Take note: the portions are units of measurement. Men will need two portions in general, whereas women will only need one portion.

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A palm represents your protein portion

Open Palm

    The recommended portion of meat in a meal is approximately 3 ounces or the size and weight of a deck of playing cards. Your palm without fingers is a close approximation to this.

    Best for:

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    • Beef
    • Pork
    • Poultry
    • Fish

    A fist is a unit for your vegetable/pasta and ice cream portion

    Fist
      Approximately one cup of cooked vegetables is the recommended size measurement a person needs to take in a day. That’s about the size of your closed fist.

      Best when used for:

      • Beverages
      • Cereals
      • Fruits
      • Salads
      • Soups
      • Caseroles
      • Cereals

      A cupped hand represents your carb portion

      Credit goes to http://www.flickr.com/photos/riot/
        Half a cup of carbohydrates is what’s recommended in a proper diet portion. Half of the one cup/fist mentioned above is approximately what you would get with a cupped open hand.
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        Best for:

        • Pasta
        • Rice
        • Vegetables
        • Beans
        • Potatoes
        • Cooked Vegetables
        • Pudding
        • Ice cream

        Your thumb represents your fat portion.

        Thumbs up
          Anything rich in fat such as peanut butter or nuts is recommended to be approximately the size of a tablespoon. Your thumb can approximate for that measurement, making it easy to keep from going overboard with foods high in fat.

          Best for:

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          • Salad Dressing
          • Peanut Butter
          • Sour Cream
          • Cream Cheese

          You can use your thumb to get a further measurement for the more fatty foods like butter and mayonnaise. The very tip of your thumb approximates one teaspoon.

          Best for:

          • Butter
          • Margarine
          • Mayonnaise
          • Oil

          For Cheese, use your fingers

          Hand and Fingers
            • Cheese– A portion of cheese should be approximately the same size as two fingers placed together.

            Based on the guidlines above, and assuming you’ll be eating about 3-4 times a day, you’ll have an accurate amount how much protein, vegetable, carbs, and fat portions you need to eat at every meal—all without breaking out any measuring device.

            Extra tips for you:

            • Don’t eat from the bag. Use the serving sizes previously mentioned and portion out the snack into a small bowl. This will prevent you from being tempted into eating too much.
            • Serve food in smaller plates. Eat from a salad plate instead of a dinner plate—larger dinner plates will tempt you subconsciously to fill the empty space.
            • Keep serving dishes on the counter instead of at the table. This will force you to get up for you to get seconds. Putting food out of reach makes it less tempting to possibly overeat.
            • Don’t snack in front of the television mindlessly. Eating or snacking mindlessly in front of the television or while performing other activities takes your mind—and focus—off of how much food you’re eating. Eat at the table to keep your focus and attention on your food so you’ll know when you’ve had enough to eat.
            • If you’re hungry between meals, eat a healthy high-fiber snack such as fruit, salad or broth-based soup (Cream-based soups don’t count!). The snack will fill you up so that you don’t eat too much at your next meal.

            Further details on these portions can be found here at Livestrong and Precision Nutrition. Even more detailed instructions and extra information can be found here at The U. K. Daily Mail and Medicine Plus

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            Last Updated on January 11, 2021

            11 Hidden Benefits of Using Oil Diffusers

            11 Hidden Benefits of Using Oil Diffusers

            Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

            Read on for 11 hidden benefits of using oil diffusers.

            1. Safe Scents That Make Sense

            Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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            2. Stress Relief

            Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

            3. Improved Sleep

            Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

            4. Appetite Control

            Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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            5. Bacteria and Mold Killing

            When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

            6. Decongestion and Mucus Control

            Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

            7. Mosquito Repellant

            Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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            8. Pain Relief

            While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

            9. The New Anti-Viral

            Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

            10. Improved Cognitive Function

            Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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            11. Money Saving

            With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

            Featured photo credit: Jopeel Quimpo via unsplash.com

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