A colleague of mine told me Title Nine Sportswear Catalogue for women was “auditioning” for models in Sedona. I thought briefly about doing it and then remembered the cellulite on my legs. Then I thought about my age. After that, I thought about all the other beautiful, younger and buffer women (without cellulite) that I know. Quickly, I talked myself out of going.

Something inside kept nudging me. I asked myself “why are you limiting yourself?” Soon I had thoughts of “well, there are more beautiful, younger, buffer women but what if they’re looking for older women…as far as the cellulite, can you spell “airbrushing”? If they can do it for Oprah they can do it for me…what have I got to loose?…if they don’t pick me I’ve lost nothing…if they don’t pick me, it’s not about me.”

So, I went. Cellulite and all. I’m glad I went. It was a loving gesture I made toward myself. Empowering.

Each of us needs to find ways to empower ourselves. Breaking through self-created limiting barriers. It’s one of the most powerful ways we can tell ourselves how much we love and accept ourselves just as we are.

Our American culture has trained our eyes and minds to believe food portion sizes are much bigger than is healthy for us to eat.  All you have to do is look at many advertisements for food and restaurants and the portions are significant.  Many restaurants serve large portions because they know we’re trained to expect that.  Below are a few examples of realistic portion sizes.  Compare them to what portion sizes you usually eat.  I know I had more than a few wake up calls.

Grains:

1/2 whole-grain English muffin; 1/2 cup oatmeal; 3/4 cup high fiber cereal; 1/3 cup whole grain pasta; one 6-inch tortilla; 1/2 cup peas or corn or potatoes; 1/3 cup brown rice or couscous

Fruit:

1 small apple, pear, peach, banana; 1 cup melon cubes; 1 1/4 cup strawberries; 1/2 cup pineapple; 1/2 cup orange, grapefruit or apple juice.

Veggies:

1/2 cup cooked vegetables; 1 cup raw vegetables; 1/2 cup vegetable juice

Meat/Protein:

1 ounce white meat, lean beef, lean pork, fish, cheese; 1 large egg; 1 tablespoon peanut butter; 4 ounces tofu; 1 ounce slice lean deli meat

Milk:

1 cup fat-free or 1% milk or soy milk; 6-ounce cup fat-free yogurt; 1/3 cup dry fat free milk.

Sweets/Fats:

1 teaspoon canola or olive oil or margarine; 6 almonds; 4 walnut halves; 10 peanuts; 2 tablespoons reduced-fat salad dressing; 1 frozen fruit-juice bar; 2 small sandwich cookies; 1/2 cup light ice cream

Retraining our eyes and minds to understand and accept realistic portions in an easy way to help us reduce caloric intake.

A friend was commenting about wanting to loose 7 pounds and was struggling to do so.  In reviewing  exercising activity and daily eating, I learned my friend was eating a “small bowl” of ice cream each night..  The portion size was not as mentioned above.  It was close to 1  1/2 cups.  The syrup being “drizzled” over it was about 1/4 cup.  If the portions become realistic, my friend can continue to enjoy the nightly ice cream while reducing caloric intake!