Tag Archives: Healthy

Protein Packed Snacks

You’ve heard me talk before about the need for high protein snacks to keep you going throughout the day. Protein helps your body to remained fulfilled for hours, while also providing your body with energy to get through the day. Keep in mind….protein snack can still be tastier than the afternoon donut, or chocolate bar (less of a guilty feeling too). Here are my four favorite protein packed snacks!

  • Edamame – One cup of edamame supplies your body with 17 grams of protein! I personally purchase the pre-cooked variety (which you can find in the frozen section of your grocery store) and microwave/defrost them for about 2 minutes before eating.
  • Chocolate milk – Chocolate milk isn’t just for kids. It’s actually a great source of protein and calcium. Just remember to drink in moderation and try to purchase one that is lower in sugar.
  • Yogurt Parfait – Try eating ½ cup greek yogurt and a handful of berries for a protein packed snack. Even better, add a palm sized amount of oats for added protein.
  • Hummus and veggies – One of my favorite quick afternoon snacks. Also, economical. A large batch of hummus can be preprepared and made from home for as little at $2.00.
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Portion Control That Fits In The Palm Your Hand

For decades women have been told to eat our fruits, veggies and monitor the amount of food we put into our bodies. But what exactly is portion control and how does one go about implementing it into your lifestyle. Let’s be clear…today’s blog is not about losing weight. Portion control is a way of life. Our body only needs so many fruits, vegetables, meats, dairy and grains a day (think old school food pyramid). Also, the average women is going to need smaller daily portions than a man. That is where portion control comes in to play…portion control helps you to monitor the amount of food you intake daily, while also ensuring you are meeting your daily serving of fruits and veggies AND allowing you to still enjoy the foods you love.
Honestly though, it’s not practical to practice portion control when out to eat. It’s not as if you can throw measuring cups in your purse and often food sizes at restaurants are massive. In these instances, your hand can be a wonderful approximate guide to how much you should be eating.

Fist = 1 cup

Cereal, Soups, Fruit, Vegetables, Salad

Cupped Hand = ½ cup

Pasta, Rice, Potatoes, Cooked Veggies, Ice Cream (yes…ice cream)

2 Cupped Hands = 1 ounce

Chips and Crackers

Palm Of Your Hand = 3 – 4 ounces

Red Meat, Fish, Chicken, Pork

Thumb = 1 ½ tablespoons

Dressings, Sour Cream, Spreadable Cheese, Peanut Butter

The Tip Of Your Thumb = 1 teaspoon

Butter, Oils, Mayonnaise

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