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PORTION CONTROL GUIDE
- 1. CONTROL GUIDE No scales or portion containers required HEALTHY PORTION WILCOX WELLNESS & FITNESS
- 2. WELCOME let's nourish ourselves well! Portion control is key to nourishing yourself well and living a healthy lifestyle, but it's hard to do on your own. If you are like most people, you just guess how much you are eating, which can lead to overeating. This guide takes the mystery out of portion control … and gives you simple tips & tricks to easily measure your food – no scales or portion containers required! WILCOX WELLNESS & FITNESS
- 3. Getting a handle on your portion sizes is vital to your health because excess weight gain is linked with obesity, which is linked with a long list of serious chronic health issues from heart disease and diabetes, to cancer, arthritis, pain, and more. At Wilcox Wellness & Fitness, we help our clients enhance their life by forming healthy habits they can sustain for a lifetime. We hope you find this guide helpful and that it’ll empower you to make more informed decisions about your portion sizes in the future. Portion control is key to nourishing yourself well and living a healthy lifestyle... Wilcox Wellness & Fitness
- 4. Your meals should be a good balance of healthy carbohydrates/fiber, fats, and protein. These macronutrients work together to nourish you well. Our bodies are at their best when we include proteins, carbohydrates, and healthy fats at every meal. These macronutrients provide the nourishment that our body needs for energy, but also work in very specific ways to balance our hormones and regulate our blood sugar. MEALS CREATE BALANCED YOUR QUICK-CHARGE, ENERGY BOOSTING ACTIONS WILCOX WELLNESS & FITNESS
- 5. Protein is the most satiating macronutrient and it supports muscle tissues. Good sources of protein are chicken, eggs, beef, pork, turkey, cottage cheese, greek yogurt, and fish/seafood. PLANT- BASED: nuts, seeds, beans, tofu, tempeh, lentils. Healthy fat is not something to avoid. Healthy fats make us feel full and satisfied, it slows the digestion of food and slows blood sugar spikes. Healthy fats even helps reduce cravings and supports brain function and hormone production. Good sources of healthy fats are avocado, olives, nuts, seeds, coconut, grass-fed butter, oils (avocado, coconut, olive, walnut, sesame), cheese, cottage cheese, full-fat yogurt, fatty fish, fatty meat, and avocado oil mayo. Carbohydrates are the body's preferred energy source. They also contain fiber which expands in our stomachs and makes us feel full, slows blood sugar spikes, promotes healthy gut bacteria, and promotes healthy digestion. Aim to eat plenty of non-starchy vegetables like broccoli, cauliflower, green beans, carrots, peppers, greens mushrooms, etc... Be mindful of your portions when eating starchy carbs like beans, sweet potatoes, oatmeal, quinoa, brown or wild rice, etc... WILCOX WELLNESS & FITNESS 1 # 2 # 3 # WILCOX WELLNESS & FITNESS If you’re struggling to find the balance, this is another area where coaching can help. Our training program can help you discover a long-term food formula that works for you – one that’s both satisfying AND energy-producing. Click here if you want a done-for-you meal plan to set you up for success with nutrition.
- 6. Your hands are a surprisingly genius way to measure portion sizes! And the cool thing is when you learn this system: PORTIONS MEASURE YOUR You will eat an energy-friendly diet You will have your measurement tools with you at all times Your hands are scaled to your unique needs. Bigger people need bigger portions and have bigger hands to use as their measurement guide. Smaller people, meanwhile, require smaller portions & have smaller hands. WILCOX WELLNESS & FITNESS USING ONLY YOUR HANDS
- 7. PORTIONS MEASURE YOUR USING ONLY YOUR HANDS palm handful PROTEIN Grass-fed beef, eggs, chicken, pork, turkey, fish, seafood, cottage cheese, and greek yogurt. Plant-Based: nuts, seeds, beans, lentils, tempeh, tofu Fist CARBOHYDRATES NON-STARCHY VEGGIES - UNLIMITED Broccoli, cauliflower, green beans, carrots, radish, artichoke hearts, eggplant, cabbage, onions, celery, tomato, zucchini, mushrooms, salad greens, pea pods, snap peas, spaghetti squash CARBOHYDRATES thumb HEALTHY FATS avocado, olives, nuts, seeds, coconut, grass-fed butter, oils (avocado, coconut, olive, walnut, sesame), cheese, cottage cheese, full-fat yogurt, fatty fish, fatty meat, and avocado oil mayo. STARCHY CARBS - AIM FOR 2 SERVINGS DAILY Fruit: pear, berries, apples, banana, peach, kiwi, mango, cherries, etc Grains: oatmeal, quinoa, brown/wild rice, chickpea pasta, barley Starchy Veggies: beans, lentils, peas, chickpeas, sweet potatoes, corn, beats WILCOX WELLNESS & FITNESS
- 8. SPINNING LEARNMOREHERE Create healthy habits that feel as automatic as brushing your teeth And that’s just the start of it! Fit into/back into clothing that you haven't worn in years Feel more confident and energetic Stop Your Wheels Our Training Program will help you get traction and finally smash those goals! Do you ever feel like you’re working SO HARD and not getting the results you want? A proven plan – no more guesswork! A complete whole foods-based meal plan An incredible community of likeminded individuals committed to healthy living Expert coaching from our team of world-class trainers It works because we combine all aspects of helping you live a healthy lifestyle - mindset, nutrition, and fitness to help you get results that will last a lifetime…