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INSIDE THIS ISSUE
1. Big Words, Long Life
2. Your Guide to Dreamy Sleep Habits
3. Summer Chickpea Salad
Fast Food, Slow Harm
4. The No-Diet Guide to Portion Control That Sticks
carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale.
SMALLER PLATES, BIGGER RESULTS Simple Tricks for Smarter Eating
EAT SLOWLY AND WITHOUT DISTRACTIONS.
Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. USE YOUR HAND AS A GUIDE. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” USE SMALLER PLATES AND BOWLS. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same
goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. PORTION YOUR SNACKS. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or trail mix into single- serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. FOLLOW THE HALF-PLATE RULE. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy
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