Portion Distortion

Is there a chance that 'Portion Distortion' is affecting you? I would bet for most people, the answer is yes!
Did you know that the average size of a dinner plate has increased by as much as 36% since the 1960's? And did you know that on average, we eat 92% of what is on our plates?
This may not be new information to any of you, but everytime I read these stats, I find them quite staggering! We have been overeating gradually over the years without realising!
Which leads to the question, have you heard the term 'Mindless Eating'? When you sit down to eat a meal, how focused are you on what you're eating and how much, while you are actually eating? It's pretty common to have distractions while you're consuming your meal - family conversation, television, people watching while eating out etc. How often do you notice that you're feeling satisfied before you reach the point of feeling full? There is also that old habit to 'eat everything that is on your plate' - I'm sure you're hearing the voices of your parents and grandparents when you read that.
Late last year I completed a 4 week eating program 'Matt O'Neill's Metabolic Jumpstart' which is a diet plan metabolically matched to you as per the Nutritionits at Smartshape (check it out at http://www.metabolicjumpstart.com/). Aside from teaching you how to mix and match nutrient rich wholefoods to keep you healthy, energetic and control your weight, MJ also helps to create awareness as to what triggers you to eat and also how hungry you really are when you eat and how full you are when you finish eating. Now, I don't have a weight problem and I do eat healthy, but one thing I did notice was that almost everytime I was eating a main meal, I was eating until I was full and beyond! I have since changed this habit and have found that I'm feeling satisfied and have plenty of energy and have a head start on how I should be eating when my metabolism slows down.
So, awareness is one aspect, but why not really make it simple and downsize your plate size? There is a group called 'The Small Plate Movement' that encourages people to change the plate size for one main meal a day from 12inches to 10inches and find out what a difference it can make to you! You don't necessarily need to go out there and buy a whole new dinner set (though would be a great excuse if you feel like a change), you could start with one smaller dinner plate or you could even try using your bread and butter plate to serve your meals on!
Have you ever been to a restaurant and scoffed at the tiny serving of your meal only to find that you're full when you've finished? There are two things here - the first is that if you put that 'tiny' serving on a smaller plate (lets face it, lots of restaurants serve their meals on gigantic plates) it probably won't look so tiny anymore (this is portion distortion), and secondly this really highlights that you don't need a huge amount of food to satisfy you.
So, I hereby challenge you to no longer be a victim of 'Portion Distortion' by decreasing the size of your plates! You could also arrange the food on your small plate as you're preparing dinner to avoid cooking too much and going for seconds as you don't want to waste your food.
And here's some food for thought to finish off -*'In one study, unsuspecting diners were served tomato soup in bowls that were being refilled from tubing that ran under the table, through the table, and into the bottom of the bowl. People eating soup from these "bottomless" bowls ate 73% more soup than those eating from normal bowls but they estimated that they ate only 4.8 calories more than the group who's bowls were not being refilled." *Information taken from article 'Portion Size Me: Downsizing our Consumption Norms' by Brian Wansik
So take action, it's not enough just to understand the concept without doing anyting about it. And I think you'll find it's a pretty painless experience which will have some great benefits!

Good Luck!
I would love to hear any other downsizing suggestions you have and also how it works out should you accept the challenge!

Achieving your New Years Resolutions

So here we are in the third week of January 2011 (already!) and what of our New Years Resolutions? Do you have one? Several? Haven't really made one at all?
However seriously you as an individual take the whole New Years Resolution concept - I think we all enjoy the 'fresh start' feeling that a New Year can bring. And yet I'm sure it's pretty common for most of us that we find ourselves making the same 'New Years Resolution' each year.

So what's the hold up? Well, we have our romantic ideas of what we would like to achieve, but first we just need a little holiday time to switch off and clear the mind (just for the record, I think this is very important) but then before we know it, we're back to the daily grind and straight back into those old habits. It happens to the best of us.

Next question: Do you really want to make a difference in your life this year? Then you need to take some action. Just because we're already nearing the end of January, and you are back into full swing - or close to it (I know the kids are going back to school in two weeks or so) doesn't mean you have missed the boat and have to wait until next year!

Make a few notes - yes, write it down - about what you would like to achieve this year. There may be one big thing, or several small things or a mix of both but write it down. I know that's not new advice to anyone but there is a reason why you've heard it so many times - because it works! A good dose of goal setting might be just the thing to get you on your way. Once you have made your initial list, then you need to break down those goals and work out what tasks you will need to complete to reach the final destination. This is key - otherwise all you have are some vague goals listed but no clear way to achieve them.

Again, this isn't ground breaking information but hopefully the reinforcement helps! I myself avoided the whole writing down goals thing for a loooooong time, but once I finally did it properly, it really got the ball rolling and I found I was starting to complete the tasks and acheive the goals I'd set - and you know what a great feeling it is when that happens!

So, whether your resolutions involve; qutting smoking, getting fit, losing weight, going on an overseas holiday, learning a new language, starting a business, changing careers, doing the splits, being organised (thats my one), no more procrastinating (thats me too), developing more focus (me again), competing in a triathelon, participating in the City to Surf etc etc, spend some time working out the what and how  so you can get to where you want to be. And don't forget to ask for help whether it be a friend, family member, organisation, or, your always willing to help Personal Trainer - make sure to talk to them about what you need so you've got back up.

If nothing else, remember how good it feels to achieve something you never thought you would or simply the peace you have when you have completed something special you've been working on!

Good Luck x

Maree