WK02 L06 Weekend Reminder-Hand Measurements

Weekend Reminder-Hand Measurements

0:21 Welcome to the weekend. Remember, it's easy to take a break from cooking, exercising, and staying mindful of our fitness goals on the weekends.

0:30 Did you know that Friday through Sunday is 43% of your week? It's the choices you make on the weekends that will make or break your fitness goals progress.

0:41 This weekend, we want you to stay mindful of this week's two simple strategies. Number one, in each meal, pay attention to the amount of carbohydrates on your plate.

0:51 Ladies, you should have no more than one to two cupped palms of carbohydrates. Gentlemen, you should have no more than two to three cupped palms of carbohydrates.

1:02 Number two, build your meals with the protein first. Ladies, include at least one palm size of protein in each meal.

1:11 Gentlemen, include at least two palms worth of protein in each meal. You've had a few days to experiment with using the hand measurement system for your carbohydrates and proteins.

1:24 Did you find yourself feeling hungry often? Or when you eat your meals, are you feeling stuffed? Adjust your serving sizes up or down depending on your sense of fullness.

1:35 If your meals are not keeping you full for at least two hours afterward, then increase your protein by at least a half a pole.

1:41 If you're feeling stuffed, decrease your carbohydrate amount by a half cup palm or decrease the protein by a half a palm.

1:50 Here's a weekend tip. Are you going out for a burger in fries? Ideally, choose a grilled chicken or fish burger or some type of a grilled chicken or fish salad.

2:00 If you choose the burger, know that the top of the bun is a carbohydrate serving and the bottom is a serving.

2:06 There's your two cupped palm portion sizes. Approximately 10 to 15 French fries are another cupped palm of carbohydrates. This meal gives us more than three servings of carbohydrates.

2:19 Going over our portion sizes on two meals during the weekend can easily erase the results you created from your week of exercise and healthy choices.

2:28 Try this instead. Take off the top bun and eat the burger open-faced. Measure out the French fries into a one cupped palm serving and put the rest in a to go box, or skip the french fries completely and choose a side of steamed vegetables or a side salad.

2:45 Now we've got a meal that's closer to our proper portion sizes.