Let’s Talk Portion Control

The key for most people to a lot of things like digestion, maintaining or losing weight and fueling your body all depends on portion control. I say most people because before we get into this post, this may not be for you if you have have disordered or restrictive eating in the past. Please consider this before continuing.

Have you ever found yourself eating “healthy” but not losing weight? Did it make you want to give up? Maybe it is your portion sizes. In a land where we get bread before meals, unlimited sodas, bottomless mimosas (a favorite of mine) and huge portions when we eat out, it’s not hard to sometimes understand what a “regular” portion is. We get asked if we want to supersize things when the original portion was probably plenty. We eat chips out of the bag instead of thinking about what the serving size is and figuring out how many services we are actually eating.

The worst things about eating too much is that overfull feeling you get. When I was younger, I used to go to the Pizza Hut all-you-can-eat buffet for lunch and eat until my stomach hurt! It was almost a rule you couldn’t leave until you felt that way (actually, it was a rule, I’m not going to kid myself). I can only imagine the thousand of calories I ingested…then had to go back, sit at my desk and try and have a productive afternoon.

I think I finally got good at portion control when I was packing lunches for my daughter to eat at school. Since she has Type 1 Diabetes, it is essential that she knows how many carbs she is eating so she can give herself the appropriate amount of insulin. Every morning, I pack her lunch and snacks and include a little note with all of the carbs counts for the day.

Packaged foods or single serving items are easy but I have a scale to measure grams or fruits and vegetables. I also use it for chips and other snacks out of a bag (I used to count out 28 veggie sticks or 30 grapes before that scale, so it is a lifesaver!) Almost every type of food has a code you type in so it tells you exactly the nutritional value for that particular serving size. You can get this scale on Amazon. This is great if you are counting your macros as well.

Another way to keep track of your portion sizes and your macros is to use a program like Ultimate Portion Fix. You have several different sized containers representing veggies, carbs, proteins, fruit, healthy fats along with nuts and dressings. Based on a formula, you figure out how many containers or each you can eat each day based on your weight, activity level and goals. This is extremely helpful when preparing your own food at home and something that I have personally used in the past. It also helps to keep eating fruit and veggies in the front of your mind because you have to get your containers in. Alcohol is allowed and counts as one of your carb containers.

The benefits I see from managing my portion sizes really boil down to the fact I feel satisfied but not overly full and bloated when I am balancing my macros with healthy portion sizes. Note the key word satisfied and not hungry. Now obsessively measuring your food when you are NOT eating in a balanced way is not what I am advocating. I am not suggesting you count out 10 almonds to eat for lunch. There is a big difference between restricting your portion sizes and managing your portion sizes. Please take this advice in a healthy and balanced way.

Do you have a problem managing your portion sizes and how does it make you feel? Comment below.

Happy Father’s Day!

Happy Father’s Day to all! We’ll be celebrating my husband today with a fun brunch and cooking up some of the fish he caught yesterday. We’ll try and give him a relaxing day!

I’m also lucky enough to have my dad in my life, although he is several states away. We’ll have a nice phone call today to honor him.

For those of you that don’t have a dad in your life or who’s dad has passed away, I’m sure this day is tough. I hope you have good memories and/or other family support to get you through this day.

My Favorite Recipe: Fresh Caught Fish

We are so fortunate to live about 40 minutes from the ocean. When the pandemic hit and we were short on activities, my husband and I decided to buy a boat to give us a safe, outdoor and Covid-free activity. We keep our boat at a marina next to where the cruise ships are now returning to. It’s a short boat ride out of the inlet to the ocean or through the loch to the intercoastal for calmer waters.

Now, this could almost be a post about self-care. I can’t tell you the joy having the boat has brought us. There’s something about sunshine and sea air that clears up a lot of what’s ailing you. It’s even made headaches disappear!

With pleasure boating came serious fishing. There are days where my husband wakes up at 3am to hit the marina well before sunrise for some hardcore, deep sea fishing. They go 50-100 miles off-shore, sometimes fishing in 3,000 feet of water. Out there, there is nothing but open water, dolphins and whales and copious amounts of game fish, if they play their cards, or reels, right.

A dolphin fish or Mahi Mahi as it is commonly known

The first big game fish he caught was a Wahoo. This is truly an anglers fish. Since they do not swim in schools, they are not commercially fished so you would be hard pressed to find them on a restaurant menu. When a Wahoo is eaten, it is sushi grade meat that you can eat raw.

Wahoo, prepare with a sesame coating, flash seared and served rare

My favorite is dolphin. Not the porpoise type of dolphin, but a dolphin fish, known to most as Mahi Mahi. It’s just a great tasting fish and is so versatile in it’s preparation.

Blacked dolphin (Mahi) served with a side of pineapple salsa

My air fryer has been a lot of fun to experiment with blackened seasonings or even a nice Panko coating. The salsa changes every time but the one above is just pineapple, tomatoes, green peppers, a little jalapeño, cilantro and scallions. We made it the next day with mango instead of pineapple. The spice of the peppers along with the sweetness of the fruit just makes the flavor pop.

Even if you can’t make it to an ocean, check out the fish section of your local grocery!

Getting Back After Being Sick

You know that kind of sick where you can’t even move? That’s the kind of sick I’ve been for the last few weeks. Luckily, it was not Covid-19 but it really through me off any semblance of a schedule or plan I may have had in every part of my life!

I knew if I wanted to get better, I was going to have to respect what my body was telling me so I didn’t work out and I slept a lot. When I wasn’t sleeping I was resting. I even called in sick to work one day, which I never do! I also took about 2 1/2 weeks off of any kind of exercise. No yoga, no walks, and definitely no lifting!

When I was ready to go back, I took it easy on myself. I did a few days of restorative yoga, then a little bit more energetic yoga, and finally fit in a 20 minute strength workout yesterday. I think by next week, I’ll be back on my normal schedule, which I’m very excited about! You really have to respect what your body tells you when you’re sick or injured, otherwise you’ll end up just making your rest period all the more longer. You aren’t going to gain a bunch of weight and you’re not going to lose a tremendous amount of your fitness level if you allow your body to rest and heal.

While I was resting, I got a new cookbook with lots of macro-balanced recipes and I’ve already started testing them. Stay tuned for the results, including the protein brownies that are in the oven right now!

My Favorite Snack: Iced Lattes

I was never a big coffee shop person. Sure, when I was traveling, I would pop into a Starbucks but it was never part of my daily schedule. I also never drank my coffee over ice. I really was just a traditional, make it at home and hot kind of girl.

When I was in law school in Miami, I was introduce to Cafe con Leche, which is the better, Cuban version of a Latte. I recently discovered the amazing Cuban place we order from routinely (Black Bean Cafe if you are in the area) had an amazing Iced Cafe con Leche. Then, during the pandemic, they came up with bottled Cafe con Leche, which I immediately fell in love with. I loved being able to have this speciality coffee drink at my own home!

A great Iced Cafe con Leche recipe

The only issue I have with a daily Iced Cafe con Leche is the amount of sugar and calories. Generally, it calls for regular sugar and whole milk, which can make this pretty heavy! Of course you can play with the ingredients to reduce the calories and sugar and still keep it a sweet treat. You can even try a caffeine-free version!

Another drink I recently started making at home is Chai Tea Latte. I prefer the Tazo “skinny” version. Pair this with unsweetened almond milk and the drink is around 75 calories and 18 carbs or so. Of course, with the weather getting warmer in Florida, I am drinking this iced but you can make it hot as well. I’ve found this at Publix, my local grocery store.

I hope you enjoy some of these drinks!

Are You Counting Up?

I was in the middle of an Apple Fitness workout the other day (review coming soon) and I realized my focus kept returning to the countdown timer that showed how much longer I had left in the workout and it was really distracting.

That got me thinking. Why was I so focused on how much time I had left instead of celebrating everything I had done? I could say it went deeper than just the workout. I stopped my workout and changed the way you see metrics on Apple Fitness so it now shows the time elapsed, not the time remaining. This little change has allowed me to be more present in my workouts, especially yoga.

It’s true for life too. Do you think as you get older that you are running out of time to accomplish that bucket list while forgetting all the things you’ve already checked off? So let’s start counting up instead of down.

My Favorite Workout: Camp Gladiator

To experience Camp Gladiator yourself, I have 2 referral codes for four weeks free. Email me at healthygirllawyer@gmail.com to get the code!

Initially when I heard about Camp Gladiator from a friend, it was pre-pandemic and they were going to a public park in town and doing what I thought was a boot camp that had you running around like crazy. It wasn’t until I met a trainer, Lauren, who eventually become my trainer, that I really grew to understand and like it!

CG is a four-week fitness program led by Certified Personal Trainers, where every workout is different. Each “Camp” is a 60 minute, full-body workout incorporating both cardio and strength exercises. While they still have outdoor workouts (which are following Covid safety rules), I still prefer the virtual workouts.

The great thing about virtual workouts is that you can literally hope on a workout at any time of day. There are multiple workouts with trainers across the country starting every 15 minutes and they are done via the Zoom platform. I haven’t done an in person workout so I can speak to have but if you like group workouts and the camaraderie that goes along with it, you will probably like Camp Galdiator. You trainer will have set days and times but you aren’t restricted to your personal trainer. The convenience of having a live class when it’s convenient for you is not something I’ve seen in other virtual fitness firms.

What to expect? CG is based on a 4 week camp broken down by weeks: Endurance, Strength & Agility, Interval and Peak Week. It all ends with community week and then begins again. It’s a combination of strength and cardio. Each class is live so that means each workout is different. These workouts will make you sweat. My typical calorie burn for the hour is somewhere between 400-600 calories depending on my input and the workout itself.

Last night’s workout! This was an interval workout.

You have a trainer who learns your fitness goals and helps you plan to meet them. Lauren sends text messages on what to expect and touches base for accountability. Lauren always offered multiple modifications on the exercises as well so it may be a tough workout, but it’s really meant for all levels of fitness.

Part of the fun is earning points for checking that you can use on equipment and other gear or clothes. They also run discounts on gear so I was finally able to get 20 pound weights for a really good price. The cost of the program is very reasonable and they run specials frequently. You can also get a referral code from a current camper or coach for more savings.

Email me at healthygirllawyer@gmail.com if you want a referral code for 4 free weeks!

My New Air Fryer & My Favorite Recipe Website

I am so excited that my new Air Fryer came yesterday after being back ordered for what seemed like forever. I wanted to take my air frying to another level, especially with my husband catching so much fresh fish lately.

My Breville Smart Oven

When I bought my first air fryer (which was the cheapest one with a decent rating on Amazon), I started with frozen fries and tator tots. Once I started to get the hang of it, I graduated to fried fish, pickles and zucchini. Then, I expanded into cookies, sausage and peppers and even burgers!

One source that I will be looking to for my recipes is Brandi’s website at Stay Snatched. She also has a great cookbook that is available through Amazon. Check out her links on her website to order. This is my go-to air fryer recipe site and everything I have made has been delicious. She is basically a magician in the way she turns comfort food and bar favorites into healthy and easy recipes. Check her out!

I’ll post some of the best recipes as I go so stay tuned. Let me know what your favorite air fryer recipe is!

April Goals

Everyone has goals they set for themselves but does everyone have a plan on how to reach those goals or to check in to make sure progress is being made? Do you have obtainable or fun goals as well?

April 1 is the beginning of the second quarter of the year so a great time to set goals but also to check the progress of previous goals. Look not only at the previous monthly and quarterly goals, but your annual goals as well. I do this for work and personal. When I review my annual goals, I will add certain action steps throughout the coming months to help me hit those monthly/quarterly/annual goals.

For monthly goals, I have a fun little add-on from my Happy Planner. I usually pick some fun goals for the month that I then track daily. For example, for March I had exercise, mindfulness and gratitude. For April, I have nutrition, productivity and eat more fruit! It’s a fun, daily challenge to add in positive habits to your busy life.

So go be a goal getter and happy second quarter!