Tag Archives: Serving size

Day 41

18 Jul

What a day!

But first, a recap of last night:

  • ran Lake Johnson 2 times! It ended up being about 7 miles (give or take) and boy was it brutal; I felt like a wool clothe was covering my mouth and nose the entire time.
  • picked up a package from Kathie who so thoughtfully left it as a “going away” present. A mug , card, and a picture of us!
  • sat in complete silence and ate dinner. I guess that’s what happens when you shut your cable and internet off before you move out! Good thing I have Hulu+ on my phone and a good book to read. If a neighb is reading this, would you be so kind to take the password off your wifi ūüôā

Now to Tuesday..

This morning started bright and early; a morning run around the lake. It can’t get better than seeing the sunrise while doing an activity you love :), it sets the tone for my ENTIRE day! The only not-so-good part of the morning was putting off breakfast until I got to my internship; one of the coordinators took me to breakfast on campus which was very delicious and sweet of her! I forgot how good omelets are when someone else makes them; an egg-white omelet with veggies, turkey sausageeege (Scott Disick-style), and feta cheese with a side of fresh fruit!

I’ve been spending the last week sorting through CD’s and organizing them by BPM and, of course, I had to do it wrong, so I spent a majority of this morning reorganizing them.

I taught a Step demo to the employees as another final hoo-rah! It was a short 20-minute, 3-combo routine that I wanted to perform to see if I’ve improved since Step I.T.¬†I think it’s safe to say that I’ve become one with the Step ;).

Lunch was something other than a sandwich! I’ve been on a huge salad kick lately because I’m trying to clean-out my refrigerator before the big move up North!

In the mix:

  • spinach
  • cannellini beans
  • cucumbers
  • tomatoes
  • red onion
  • cherries! I LOVE fruit in salads! A lot of people don’t and I’m not too certain why?
  • mozzarella cheese
  • balsamic vinegar
  • wheat thins. These were last-minute; after the step demo, I realized I didn’t have a whole grain so I through those into the mix.

I have the neatest salad container ever; it’s an ordinary oval bowl but the lid holds a fork AND a little cup for dressing! It fits about 2 tablespoons, which is the serving side for most dressings.

The rest of the afternoon will be spent resting up around the office before I teach Body Sculpt & Balance tonight at 5:30pm!

Portion Distortion Quiz Answers

30 Sep

How do you think you did on the portion distortion quiz? Here are the maybeSHOCKING answers and reasons to the questions:

  1. B) hockey puck. Many bagels, muffins, pastries etc. are actually 2 or 3 servings. If this is the case, split it in half and save the rest for later.
  2. C) tennis ball. All veggies should equal the size and volume of a tennis ball. Aim for 3+ servings daily!
  3. B) half of a tennis ball. Picture a halved-tennis ball (domed side up) when eating whole grains like rice or pasta.
  4. A) golf ball. this one shocked me! you’d think since it’s still fruit, you could eat more-wrong! Dried fruits tend to be higher in sugar, so visualize the size of a golf ball when eating them.
  5. C) tennis ball. The same goes with whole fruits, they should equal the size and volume of a tennis ball. When faced between whole fruit and juice, pick the whole fruit. Juice lacks ¬†fiber, vitamins, minerals and you’ll hungry soon after¬†because your body doesn’t recognize fluids like it does solids.
  6. A) shot glass. yes, shot glasses can be used for more than one thing :p. Before spreading, imagine filling a shot glass (no packing!) and that’s the correct portion for all nut butters. Reduced fat or full? Your preference, but the reduced fat kinds have added sugar to make up for the missing fat. Fat=our friend!
  7. A) shot glass. It’s a small serving, but it’s easy to overeat nuts so portion out about a shot glass full and save the rest of the bag for later. The fat in nuts can help suppress your appetite and signal your brain that you’re full=a great snack!
  8. A) 4 dice. Choosing part-skim or 2% cheeses provides the same amount of calcium and protein in full fat versions!
  9. A) a thumb tip. Monounsaturated fats are a staple in a healthy diet.


Using common objects as visual aids for your meals is a foolproof way to ensure you’re eating the appropriate portions. Control your portion sizes-don’t let them control you!

Thank you Prevention for this eye-opening quiz!