Your "Portion Distortion" Swap

Swaps to save your "Rear"

It's not all your fault!  Firstly, we are all suspectable to "Portion Distortion", at home or eating out, it's our GENES!  Don't get me wrong, I'm grateful for the gene response called the Fight-Flight, it allowed us to survive and still does today.  Those quick sudden swift moves that may have saved your life, like slamming on the breaks to avoid a "rear ender', are all courtesy of the Flight-Flight gene response!

BUT and speaking of butts, the Fight Flight is also in-part, responsible for binging on a bag of cookies or the whole pizza, in other words, you can thank your Genes for filling your Jeans. ;)

You see, when the Fight-Flight is triggered, there's a host of hormones switch on your "survival mode" and we are convinced, "Its out last supper!"  It's a little more difficult to ration with logic and ration portions while in a survival mindset. The hormones ignited, while doing their job, have been rained for centuries to seek sustenance found in sugar, fat, salt and the more calories the better. 

Not pointing all fingers towards the food industry, as there are things we can do once we are aware, but it can be challenging when marketing "schemes" play to a "starvation mindset".  No one likes feeling hunger, lack or scarcity, making the 2 for 1 "bargain" enticing.  Plus, instinctively we know that the bag of apples will not fill us up the same as the bag of  salty chips or cream filled donuts!

In the Fight-Flight mode, there can be amnesia to noticing an abundance of food in North America and in all likelihood, we aren't hunting or fleeing to justify the level of calories needed once upon a time.  

So what is a portion and what defines portion distortion?

Oversized portions have become the norm, contributing to the phenomenon of what I call "Portion Distortion." It's as though we've lost "sight" of what a portion is meant to be. It would be all "good and well" if it were not for the spillover effect of added fat, sugar, salt and calories contributing to a laundry list of diseases. And in my experience, there is no sense saying "Though Shall Not overeat", which will NOT work if the Flight-Flight is ignited.  

So what does work then?  

The good news!  You have access to another system! Your genes also know how to switch on what is called the "Rest, Digest, Create" mode where mindful eating reside.  All you have to do is switch it on by mindful calm breathing and follow a few strategies listed below.  

1) Learning strategies to calm stresses and triggers to the Fight-Flight--like calm breathing helps!

2) Limiting the "all or nothing" old diet thinking that creates a sense of lack or scarcity

3) Avoid skipping meals if prone to low sugars and hunger (mood swings & headaches are clues).  

4) Stay hydrated, dehydration can feel like hunger

5)  Consume high fiber whole grains, lean proteins and healthy fats that keep you fuller longer.

6) Find compromises, like chocolate dipped strawberries.  Download my compromise popcorn (see photo below)!

Note: for more strategies to turning off the Fight Flight, see other related blogs. 

Understanding Portion Sizes Using Your Hands

A simple and effective way to gauge portion sizes is by using your hands. My "Handy" Portion Guide below can help.  I like this guide because the size of your hands usually matches your stature...it works great for kids too!

Protein: lean meat, fish, or poultry should be about the size of your palm ~ 3-4 ounces.

Carbohydrates: A serving of pasta or rice should fit into one cupped hand, ~ 1/2-1 cup cooked.

Vegetables: Aim for two cupped hands of vegetables per meal, which equates to about 1-2 cups.

Fats: Healthy fats like nuts or cheese should be about the size of your thumb, around 1-2 tablespoons.

Fruits: A serving of fruit, such as a piece of fruit or a cup of berries, should fit into one cupped hand.

Note: for those with high blood sugars, I can help customize portions that best match your lifestyle. 

Using Your Plate for Better Portion Awareness

Dividing your plate can also help ensure balanced meals: 

- Half the Plate: Fill with non-starchy vegetables (e.g., leafy greens, broccoli, carrots).

- Quarter of the Plate: Include lean protein sources (e.g., chicken, fish, tofu).

- Quarter of the Plate: Add whole grains or starchy vegetables (e.g., brown rice, quinoa, sweet potatoes).

- Small Section: Allocate for healthy fats (e.g., avocado, olive oil).

*Using a smaller plate can also naturally limit portion sizes, reducing the risk of overeating.

Calories in Various Food Swap Ideas to Lower Portions and Enjoy

To avoid feeling deprived while managing portions and calories, consider these food swaps:

Enjoy the Handy Portion Guide: Click the photo to download.

Mindful eating with calm breathing, can help with portion control and are key to maintaining a healthy diet without feeling deprived. By using simple tools like your hands and plate, and adopting a flexitarian approach, you can enjoy a variety of foods while staying on track with your health goals. Making small, sustainable changes, such as opting for lower-calorie food swaps and embracing balanced meals, can lead to long-term success and a more enjoyable relationship with food.  Avoid the "all or nothing" pitfalls and know that we can switch from "survive to thrive", also curtesy of your genes for your jeans.

 For more ways to Nourish to Flourish, contact Karie. 

 

 

Bestselling Author
Phone: 780-814-2983
[email protected]
www.kariecassell.com

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