The Serving Size Secret You Must Know...

Updated: Jan 7, 2019

Happy New Year!! Welcome to 2019 and what could be the best year of your life!!! OK, I'll calm down a little and get to the point ..

I don't know about you, but Christmas in my family is all about FOOD!

Pretty much everything we do is either talking about, preparing or eating the good stuff...... Don't get me wrong, I absolutely LOVE this time of year,  on one side of my family we have themed Christmases. We choose a country then research and cook their traditional cuisine, it makes it varied, interesting and totally delicious! (just this year I missed out on Otto-mas but I'm excited to find out what next year's cuisine is!)

But with all the this tends to come overeating, we generally can't avoid it and sometimes it can throw all the "good work" we've done throughout the year, straight out the window!


What I want to tell you is this...

Forget about it and MOVE ON. Life is too precious to be feel guilty about the past, so you ate some Pavlova (maybe way too much) or maybe you overdid it on the eggnog? The stress you put on yourself feeling guilty about what you haven't done perfectly, whether it be eating, being under active or a whole range of other things we beat ourselves up over, can be way more detrimental to our health than just accepting it and moving on. You can do better as of this moment, just leave that other rubbish in the past where it belongs....... and learn from it, remember how it made you feel, then leave it there!

The next thing I'll say is have a think about portion size, sounds simple but....

Quick Quiz: How many portions are in a bag of snack-size rice crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars? Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One? Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?

Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing Eating too much food in one sitting is hard on your body. Here’s why:


  • Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion. (hello gut issues!)

  • A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.

  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.

  • When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

6 Tips to Kick Portion Distortion

  • Don’t over order – go for salads, soups, and appetisers, which are typically more reasonably sized than entrees.

  • Choose high-fibre foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energised.

  • Chew well to aid digestion and give your brain time to register you’re full before you overeat. Try chewing one meal per day to liquid before swallowing and notice the  difference!

  • Get enough water. Often we mistake thirst for hunger.

  • Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

  • Introduce a variety of fermented foods to your diet, try to have something every day, but remember start small and work your way up!

Both of these summer salads were a hit at our Christmas and you can find both recipes on my website HERE


Summer Tomato and Pomegranate Salad
Roasted Cauliflower and Quinoa Salad


ENJOY! xx

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