Heidi Skolnik - Portion Control

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Hi I'm Heidi Skolnik, Sports and Lifestyle nutritionist and for Dr. Oz's Sharecare's 11 week Move it to Loose it Challenge, today I'm here to talk to you about three things I want you to keep in mind, as you are on this journey. So the first is to think about timing. I don't want you to go a really long time without eating and I don't want you to be grazing all day.

Timing your intake really helps because snacking helps to bridge the hunger gap, so you don't go into your meals famished, if you think about your snack as part of your overall meal intake and nutrient intake, it really will help you to stay satisfied and full and make better decisions.

The second thing I want you to think about is quality. So, when you think of the food choices that you're making, will it make the best choices you can given your situation? I just talked about snacking, re-framing the way you think of snacking from chips and soda and candy and cake, to really being again part of like mini meals, foods that you would eat, for your meals to eat as your snack so it's yogurt and fruits and cheese and nuts.

So those foods will help you keep you satisfied and do more for your body and then the third thing I want you to think about, is portion, because no matter how good the food if you over eat, if you eat too much, you're going to keep that weight on, it's going to get in the way of helping you loose weight.

So remember three things, timing, quality and potion. Hey I'm Heidi Skolnik, Exercise Physiologist and Nutritionist and today for Dr. Oz's Sharecare 11 week Move it and Lose Talent, I want to talk to you about food journaling. I know you've all been encouraged and hopefully you're keeping your food journal and I want to explain a little bit more, why it's so helpful.

So be on just tracking your food, which helps us become aware of exactly what we are eating and the choices we are making, there are other things you can use a journal, to become aware of. So what are your real patterns and is there any emotional or reacted eating going on? I want you to really look, how long you go in between eating and when you choose to eat so, do you find that you are going for that paint of ice cream or that bag of chips, after you have a fight with your spouse? Or when you've hard a really frustrating time at work or you are on deadline? What's really going on there? There is this old joke about being on a see food diet and whenever I see food I eat it and that maybe an old joke but there is really some truth to that and hopefully through looking at your journal you can begin to see if there's a connection.

Some of us are more sensitive to queuing. So if we walk by a bakery, and we see the food, and we smell the smell, we end up wanting to go in there and all of a sudden have a cookie, when before we weren't really thinking of having a cookie. Or if you're watching TV and you see a pizza commercial, now you want to eat pizza.

So became aware of some of those queues and you begin to use that information, to change your reaction to either your emotion or your environment. To control it and help you go more toward your goal, instead of sabotaging yourself. Have a good healthy day. Hi, I'm Heldi Skolnik, exercise physiologist and nutritionist, and today I want to talk to you about setting a realistic weight for yourself.

And I know you've already been working toward that, you're working really hard, hopefully you're feeling encouraged and not discouraged, and part of that is being realistic with what your goals are. A realistic weight is a weight that you can maintain, by eating healthfully and exercising appropriately.

An ideal weight, is a weight that we pick, that is often times one that we come to because it's a weight we think we should be at and it's actually unrealistic. Because it's an idealized number that doesn't really fit our body, our body type, our history or our lifestyle. So, if you need to over exercise in extreme ways for days on end, or you need to under eat consistently and under fuel and under nourish yourself, that is not a realistic weight.

That would be idealistic weight. It's impossible to really achieve and maintain. So your realistic weight is a weight, that you can maintain and sustain for the long time. I hope that helps, on this journey of yours, for Dr. Oz's, lose it and move it program.