Marc Wellness International Blog

 I came across this picture and thought to myself, humm… now that’s a tiny portion size! But it got me thinking about portion distortion and how the option of super-sizing meal servings today are making a difference! Over the past few decades we are now eating anywhere from two to five times more per serving than in the past. If we just changed the portion sizes of the food we eat at meals, it can make a dramatic difference.

If you feel as though you may have overindulged in the holiday season and your clothes feel like they have shrunk!? Yet you don’t want to reduce the afternoon munches or occassional glass of wine… then why not try smaller serving sizes with all your meals. A better way to look at a serving size is to use your hand.

- A serving of protein (chicken, seafood, and meat) should be approximately the size of the palm of your hand, length and thickness. 

- Green vegetables or a mixed salad could be the size of two fists – Are you eating enough of these? 

- Carbohydrates such as potatoes, rice or pasta should be served no bigger than the size of your tightly griped fist.

If your new years resolution was to start an exercise program and you have already made the excuse to yourself  “I’ll start in February” try one of the 4 tips below:

1. Grab a friend and get moving, whether it be a work mate at lunch, or an afternoon walk with friends! 

2. Hire a Personal Trainer to give you a kick start!

3. Ask your boss to get Corporate Fitness trainers to design a team building, health, fitness and wellness program for your whole company.

4. Report to a friend or your partner how many times you plan to exercise in the week and get them to check up on you.

For more information on how to lose weight or looking for a personal trainer check out this website: http://www.meetyourpersonaltrainer.com.au

When you think about a diet what comes to mind? Usually dreading thoughts of when it has to begin, what I can and can’t eat, how many times do I have to hit the gym and then there is a count down clock to when it ends! True?

Then what happens after the diet ends? So, people go on a diet to reach whatever goal weight they want or whatever it may be they want to achieve and then they go back to their old ways of eating. Then what happens?… a cycle begins. We like to call it the dieting roller coaster because that is exactly what it is! A person goes on a diet for a set period of time, they may or may not reach what they want, then they hop off the diet, go back to their daily habits, then hop back on the diet when they feel the need to shape up again!

Diets are dangerous… in time they will rob the body of essential nutrients it needs. The ‘fad’ weight loss diets do not work especially for children. With 1 in 4 Australian children today overweight or obese we have a problem to tackle. However a short fix diet and then reverting back to the old habits, is not the solution. A lifestyle change is what is needed. It is taking a look at the current diet you have and making healthier choices and better options.

Such as:

- Fresh fruits and vegetables instead of tinned

- Brown or multigrain bread instead of white bread

- Grilled foods instead of fried foods

The lifestyle changes must start in the home environment. Start by taking a look at your kitchen cupboard - does it have snacks which are high in sugars and fats? If so, get rid of them and replace them with fresh fruit in a bowl on the kitchen bench as a healthy snack alternative.

Here is a tip of how you can start living a healthier life right now: - Shop Healthy, Eat Healthy!

When shopping next make a list before you go to the supermarket of the foods you are going to buy because what you buy and bring home is naturally what you and your family will eat. Make the choice at home when  you write your list, of what foods you want to buy to stock the kitchen cupboards. And remember shop healthy, eat healthy! Plus, the temptation to eat junk food is less if it is not in your kitchen cupboards or fridge!

It is vital to remember to make healthier food choices on a daily basis. It is not about restricting yourself to certain foods and setting out on a diet. It is about living healthy everyday and allowing yourself a treat every now and then! Crash dieting is not recommended as this is where the diet rollercoaster ride begins. The aim should be on developing a way of eating that is well balanced, nutritious and satisfying which can become a healthy lifelong habit.

Looking after your health,

Richard & Joey Marc

The Wellness Duo