All You Can Feed On

Portion Control Made Easy With Personal Chef To Go

We live in a super-size society. Fast food portions have grown two to five times their original size in the last 20 years and our own homemade meals aren’t far behind. A result of these larger portions is that obesity rates are on the rise. 

Americans are now so conditioned to eating large amounts that most cannot recognize appropriate portions anymore. Brian Wansink, PH.D. illustrates this issue in a study detailed in his book, Mindless Eating. Wansink’s “bottomless soup bowl experiment” looked at what diners would do if their bowl never became empty. During a dining scenario, unsuspecting diners had bowls that used hidden tubing and a clever knowledge of physics to stay partially full. The results of the study showed that diners with a bottomless bowl unknowingly ate 78% more than those with the standard bowl! 

Similarly, a study by the American Institute for Cancer Research revealed that 78% of Americans think that the kind of food they choose is more important in managing their weight than the volume of food they consume. Consequently, many trendy diet plans gain popularity because of their policy to allow you to eat limitless amounts of certain types of foods while cutting out others completely; however, most health experts recommend eating smaller portions of a wider variety of foods rather than eliminating foods when dieting. 

Confused about portion sizes yourself? Keep these examples of realistic food portions in your mind’s eye to help you choose appropriately:  

• One serving of milk, yogurt or pudding (1 cup) is about the size of a small fist. 
• One serving of meat, chicken or fish (3 ounces) is the size of a deck of cards or your palm (not including the fingers). 
  
• One serving of pasta, rice, oatmeal, potatoes or cooked vegetables (1/2 cup) is about the size of  a hockey puck or one cupped hand. 
  
• One serving of cheese (1 ounce) is the size of the end of your thumb. 
  
• One serving of butter, oil or margarine (1 teaspoon) is about the size of a stamp or the tip of your pinky. 
  
• One serving of salad dressing (2 tablespoons) is about the size of a standard ice cube.s
• One serving of raw vegetables (1 cup) is about the size of a baseball or two hands cupped together.
• Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving, or about 45 calories.
• One small apple is about the same size as a tennis ball and equals one fruit serving, or about 60 calories. The same is true for a medium orange, which is also the size of a tennis ball and about 60 calories.
• One and a half to 2 ounces of low-fat hard cheddar cheese are about the same size as three to four dice and equal one protein/dairy serving, or about 110 calories.

 Restaurants have begun to recognize the appeal that portion control has for consumers; for example, one popular restaurant chain launched a new meal portion size option that is two thirds the size of their original servings. There are other easy ways to indulge in delicious foods without scrutinizing your plate, too. Pre-portioned entrées such as the fresh and healthy offerings from Personal Chef To Go are a perfect solution! 

Since many people feel that they don’t have the time to measure out proper portions, Personal Chef To Go’s delicious and nutritious meal plans have been designed to take the guesswork out of choosing the appropriate portions. Our perfectly portioned variety of freshly prepared food can help to train your eyes and stomach to learn what true servings sizes should be. 

Besides being easy, the Personal Chef To Go philosophy works! A University of Illinois study found that women who followed a 1,365-calorie diet in which they ate two packaged entrées a day shed about 5 pounds more in 8 weeks than those who were instructed to follow a diet (with the same number of calories) based on the food pyramid. 

Let portion control help you achieve your healthy lifestyle goals by considering these additional tips:

• Choose a variety of foods from all of the sections of the Food Guide. For example, the Personal Chef To Go, Healthy Baked Chicken Parmesan when partnered with one cup of fresh berries topped with yogurt, provides servings of Meats and Beans, Fruits, Vegtables, Grains and Milk.

• Read labels – often nutrient facts labels are based on a smaller portion than expected, especially for snacks. Measure out the recommended serving into small bags to grab when you have the munchies in order to prevent overindulging by mistake.

• Use smaller scoops or serving spoons and a smaller dinner plate. An appropriate portion will look much larger and heartier on a smaller plate.

It may take some practice to become a better judge of serving sizes and portions, especially as you put entire meals together. But the more you practice visualizing the cues, the more control you'll have over portion sizes. Controlling portion sizes also means controlling calories — and that's key to achieving weight-loss goals, if you have them, and smart and healthy weight management.

Be Smarter Than the Heat

You’ve been exercising and getting outdoors regularly, but now it’s summer — and hot. It’s sometimes even dangerously hot and seemingly too hot to go work out or pursue any activity beyond a dark movie theatre or staying cool indooors.

Don’t decide this is the time for a little summer break from fitness or other outdoor activities, experts say, because you may be hurting yourself in the longer term.

It’s important to continue moving over the summer because the effects of exercise  are rapidly lost once training stops. In fact, most studies suggest many of the key benefits are lost in four to six weeks of inactivity.

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, we suggest you:

1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity.  Avoid alcoholic and caffeinated beverages.
    
2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun's radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.  And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.
    
3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. An increase in the body's circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days.
    
4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
    
5. Watch The Clock & Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun. It’s best to avoid the outdoors in the early afternoon (about noon to 3 p.m.) because the sun is usually at its strongest, putting you at higher risk for heat-related illnesses, like heat exhaustion or heat stroke. 

Keep these five tips in mind and you'll sail through your summer activities without risking your health!

How do you manage your exercise and activites in summer months?

Living Smart & Healthy Tips: Summer is Here

 

Summer has finally arrived! It’s time to dig out the barbeque grills and deck furniture or even whip out the bikinis and take off for some well-deserved relaxation on the beach, lake or river.

For many of us, summer also brings the temptations of ice cream, overdoing the tan and forgetting the summer diet and exercise. We suggest you consider these 5 tips:

1.  Stay cool and hydrated. Drink water, at least two to four cups (16-32 ounces) upon rising, and similar amounts if you are going out for activities and exercise. Carry water with you in a hard plastic container (more stable polycarbonate rather than polyethylene that leaches plastic into the water). You may also use a traveling water filter. Check your local water stores or www.realgoods.com. Most people need two to three quarts of liquid per day, and more in hot weather or with sweating and exercise.
 
2. While enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens without excessive chemicals. Carry Aloe Vera gel for overexposure and have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn. It works great!.
 
3.  Keep up or begin an exercise program. Aerobic activity is important for keeping the heart strong and healthy. If you only work out in a health club, take some time to do outdoor refreshing activities -- hiking, biking, swimming, or tennis. Reconnecting with these activities will help keep your body and mind aligned.
 
4. Enjoy Nature's bounty – fresh seasonal fruits and vegetables at their organic best. Consuming foods that are cooling and light -- fresh fruits, vegetable juices, raw vital salads, and lots of water -- will nourish your body for summertime activities. Include some protein with one or two meals. There are a number of light, nourishing proteins that don't require cooking. Most of these complement fruits and vegetables nicely-- nuts, seeds, sprouted beans, soy products, yogurt, kefir, and cottage cheese. Fish and poultry can also be eaten.

 5. Take some special summer time with your family, kids, and friends who share the enjoyment of outdoors. Plan a fun trip for a day or longer if you're able and motivated -- hiking in the wild, camping, playing at the river, or a few days resting at the ocean. Rekindling our Earth connection has benefits that last beyond this season, continuing to enrich the whole of your life.

Balance your fun with these 5 tips and you’ll be living smart and healthy!

What are your tips for healthy summer fun?

A Taste of Hanover

Help Personal Chef To Go celebrate a decade of “A Taste of Hanover!” at Bass Pro Shops on Wednesday, April 30th starting at 5:00PM.

 In 9 years, Hanover Arc and Hanover Community Support Services have raised over $150.000 to help Hanover County residents with disabilities. As a result of this essential support, children and adults with disabilities and their families received scholarships for camp and educational programs, respite care, financial assistance to live independently and the gift of independence with adaptive equipment.

Personal Chef To Go will be a vendor at this important fundraising event and showcasing samples of our specialties.  Judges will taste and vote for their favorite food and beverages. Winners receive a banner to display at their business. 

In addition to tastings of food and beverages, there will be a “Mystery Gift” and Silent Auction to add to the fun-filled evening.

We join Hanover Arc and Hanover Community Support Services in valuing support, and hope that you'll see the benefits of this event – not only for those these organizations serve, but also for Hanover’s community at large.

15 Things To Be Grateful For This Thanksgiving

It's that wonderful time of the year where we sit down, enjoy some turkey and take account for all the things we are thankful for is fast approaching. Let us help you start a thankful brainstorm with these 15 things to be thankful for on Thanksgiving. We know this list is not exhaustive, so let us know what else you are thankful for in the comments below!

 15 Food

Some have and overabundance of it, others barely have enough to live (sadly, some even die without any). So if you have some of it, guess what, you have something to be grateful for.

14 Water

You can live a while without food, but you can’t live for long without water.

13 Military

Most people don’t like war. Unfortunately, events happen that create wars. In these situations, our military protects our homelands and our interests. They lay down their lives for those who don’t even know them.

12 Nature

There are so many benefits we receive from nature such as oxygen; trees for construction materials, paper, and furniture; and medicine. This is by no means exhaustive, but you can start to see that we indeed need to be grateful for the natural world.

11 Mistakes

You read that right. We need to be grateful for our mistakes for they serve a huge purpose in our development. Phyllis Theroux put it this way “Mistakes are the usual bridge between inexperience and wisdom”.

10 Laughter

Not only does laughter make people happy, it also makes them healthier. In fact, if you need convincing as to the value of laughter, check out 25 Reasons To Laugh.

9 Love

Love can be a two edge sword. But to live without love, is really not living. It doesn’t have to be a romantic love. But that sacrificial devotion to someone else’s well being is something that we should all be grateful for.

8 Influences

These can be teachers, pastors, coaches, or anyone who cares about you enough to not be afraid to tell you the truth no matter how much it hurts.

7 Pets

Yes pets. Whether you own one or not, our civilization owes a huge debt to these amazing animals. Not only are they good for our immediate health, but arguably, our survival as a human race has been dependent on the domestication of dogs and cats.

6 Physique

All physiques are different and we do a disservice to ourselves when we compare them. So what if so-and-so has big muscles and you don’t? Life is not about muscles or lack thereof. So be grateful for your physique and learn to love yourself so that in turn, you may love others.

5 Work

It’s easy to complain about a boss or a work environment. But remember; there are some people who would love to have a job yet find themselves unable to enter the work force.

4 Friends

C.S. Lewis once said “Friendship is unnecessary, like philosophy, like art… It has no survival value; rather it is one of those things that give value to survival.” It’s a sad and lonely life to live without friends.

3 Family

Some could argue this point. However, there are many people who wish they had a family, yet find themselves lacking one. If you are one of the fortunate ones who can claim to have a family; rejoice and be grateful.

2 Parents

Some are fortunate to have some great parent, others are not so fortunate. Regardless of your fortune, the fact remains that you are alive. If it wasn’t for your parent’s involvement, you wouldn’t be.

1 Yourself

There is no one else like you and this world would not be the same without you in it. So be grateful for yourself. Look in the mirror and be thankful that you are who you are. As I once heard someone say “If people knew who they truly were, they would not want to be anybody else”.

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Thank You From Personal Chef To Go

Tomorrow is the traditional start of the holiday season as well as the day we set aside to give thanks to God for the many blessings we receive. It's also the perfect time to let you know we are thankful for your continued business with Personal Chef To Go. We realize there are many food delivery services in the marketplace and we truly appreciate that you select us for your healthy meal delivery service.   

So, at this most appropriate time of the year, Thank You from the Personal Chef To Go employee family. Our sincere best wishes to you for a very Happy Thanksgiving and a most joyful Christmas season!

Chef Gene, Chef Blair and the Personal Chef To Go Family

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10 Steps To A Stress Free Thanksgiving

Thanksgiving wouldn’t be Thanksgiving without a little bit of  chaos. There are so many dishes, so many people, and so many cherished family traditions that must be upheld it would be pretty strange if the day didn’t have its fair share of drama. 

Personal Chef To Go takes the stress out of preparing for the Thanksgiving holiday. If you’ve ever had family, extended family, in-laws and close friends to your house for a Thanksgiving dinner, you know what it’s like to prepare a huge holiday meal. You spend days and days shopping and preparing so finding time to cook a healthy meal for your family at the end of a busy day is challenging at best. 

Let Personal Chef To Go Help 

For anyone that’s ever spent weeks preparing and shopping, cooking and seasoning, cleaning and scrubbing in the weeks before the Thanksgiving, our convenient food delivery service is just for you. All of our fresh meals are pre-cooked, ready for eating and delivered right to your door. Simply heat them in the microwave or oven, and enjoy a healthy, well-balanced, complete  meal in less than five minutes. 

Thanksgiving food is one of the best parts about Thanksgiving, but it is first and foremost about the people you love. Make sure your Thanksgiving to-do list includes an order of meals from any one or our menus for delivery by Nov 17th.

Perfect for last minute drop-ins, they take up very little space in the fridge and will stay fresh well past Thanksgiving.  Spend more time with your loved ones this Thanksgiving and less time out shopping, fighting crowds and with your kitchen. Forget greasy take-out this year, stay in with Personal Chef To Go! 

10 Step Thanksgiving Sanity Plan

1. Clear out your fridge. You’re going to be filling it up again pretty soon, so now is a good time to eat the best leftovers and toss the rest.
2. Start thawing your turkey: The safest place to do this is in the fridge—aren’t you glad you’ve already cleared it out?
3. Make your pie crusts. Roll them out and freeze them flat between sheets of parchment paper in resealable plastic bags until needed. They’ll defrost quickly.
4. Check your recipes. Make sure you have all the ingredients and equipment needed. Make a list of what you still need.
5. Go shopping. The crowds will be insane the day before Thanksgiving, so get as much as you possibly can now.
6. Stock up on wine, beer, and non-alcoholic drinks—and make sure you have plenty of ice.
7. Check your serving pieces. Do you have enough platters, bowls, and serving spoons and forks?
8. Do as much prep work as you can: Make salad dressings; chop onions and celery and store in resealable plastic bags in the fridge; top and tail green beans; make stock for gravy with purchased turkey wings.
9. Make the cranberry sauce. Hint: The recipe on the back of the bag is great. Just add a pinch of salt to bring out the cranberries’ full tangy flavor.  A splash of port isn’t too bad, either.
10. If you have guests who are bringing food, call them now and find out exactly what they’re bringing, whether they’ll need counter space and tools to finish prepping, and how much oven time their dish requires. You may need to make a few minor alterations to the menu at this point so you don’t have complete and total kitchen chaos right before the big meal.

 

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5 Common Diabetes Myths

We’ve all heard of diabetes, or at least we should have. It's likely that someone in you family has it, or that someone you've worked with or known has suffered from it. Rates of diabetes are on the increase in the United States, with 1-in-10 Americans having been diagnosed, according to the Centers for Disease Control and Prevention (CDC), which ominously predicts that by 2050, as many as 1-in-3 adults will have the disease. That, unfortunately, could be you—so it’s important to be able to separate the myths from the facts.

Myth: Eating too much sugar causes diabetes.

Verdict: Partially true.

There are also other risk factors associated with diabetes. Sugar is not the only culprit. Type 1 diabetes, for example, is caused by genetics. Type 2 diabetes can be caused by both genetics and lifestyle factors; however, research has shown that drinking sugary drinks are often linked to type 2 diabetes. The American Diabetes Association recommends limiting your intake of sugary beverages to help prevent diabetes. This means limiting the soda, fruit punch fruit drinks, sports drinks, sweet tea and especially energy drinks.

Aside from decreasing your intake of sugary beverages, watching and controlling your carbohydrate consumption can help to decrease fluctuations in blood glucose levels, which play a part in the development of diabetes. Keeping your blood glucose stable means less work for your pancreas, whose job it is to secrete the insulin that allows glucose into your body’s cells.

Here’s another brain buster:

Myth: You can only develop type 2 diabetes if you are overweight.

Verdict: False.

Being overweight IS a risk factor for diabetes, but there are other risk factors associated with this disease like family history, ethnicity and age. In fact, most people who are overweight never actually develop type 2 diabetes. In a complete contradiction of the conventional wisdom behind this myth is the fact that many people with type 2 diabetes are at a normal weight or are just moderately overweight. Even more surprising still is the estimation by the CDC that nearly 79 million Americans are well on their way to potentially developing type 2 diabetes, falling into the classification of prediabetic.

What do we mean by family history? Does that mean older people are more susceptible to diabetes?

Myth: Only older people get diabetes

Verdict: False.

There may have been some truth to this myth 20 or 30 years ago, but these days, children as young as 5 years old are being diagnosed with the disease. To help prevent the onset of diabetes at a young age, encourage your kids to enjoy eating healthy and exercising regularly.

Here’s another commonly believed myth:

Myth: If you have diabetes, you should eat a special diet

Verdict: Half true, half false.

As a diabetic, you can’t just eat whatever you want, but this by no means dooms you to a life of bland and boring food. In fact, the main difference between a diabetic’s diet and that of a non-diabetic is a more structured plan. Diabetics must control their intake of carbohydrates in order to regulate their blood sugar. The amount and spacing of carbohydrates permitted in a diabetic diet is dependent on a variety of factors, and should be determined in consultation with your doctor and dietitian. If you asked us, we’d tell you that everyone should eat a balanced, healthy diet of controlled carbs—not just diabetics.

If you’re wondering why we’re taking the time to clear up diabetes myths, it’s because this next one is one of the most commonly believed and most dangerous diabetes myths out there:

Myth: Diabetes is not that serious

Verdict: False.

Uncontrolled diabetes is a very serious health condition that can lead to the amputation of limbs, blindness, and even death. As we pointed out in the beginning of this article, diabetes affects one-in-10 Americans and those numbers are steadily increasing. Add in the fact that diabetes causes more deaths a year than breast cancer and AIDS combined, and it becomes clear that it is a very serious matter.

However, diabetes that is properly controlled through diet and exercise, as well as regular consultations with your doctor and dietitian, is much less likely to result in the negative complications above. In fact, proper control and management of diabetes can even lead to reversal of symptoms, and a decreased need for medications used to control blood sugar.

We hope this article has helped to clear up any misconceptions you may have had about diabetes. The truth is that you should be educated on this disease because it’s not going to go away and the very real reality is that it could be you or someone you love that gets diagnosed with it next.

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Thanks And Gratitude

“If the only prayer you said in your whole life was, ‘thank you,’ that would suffice.” – Meister Eckhart

Many of us have daily practices and rituals to offer our thanks and gratitude whether it's two minutes or ten. We thank our friends and loved ones, for all they do for us. We thank strangers who’ve shown us little acts of kindness. We thank God, for the life he’s given us. We thank people around the world for the things they’ve done to make it a better place. We also try to thank ourselves, for things that we’ve done (it’s important to recognize your own accomplishments).

What do we at Personal Chef To Go we give thanks for? It varies every day. We thank all of you for support you give us; for the all the talk and good you say about Personal Chef To Go, for the constructive criticism you give us that has made our service to you better, for the time you give us by just reading this newsletter or visiting our blog when you have the chance and liking us on Facebook or re-tweeting on Twitter.

The thing is, simple acts of gratitude don’t cost you much but they can make a huge imapct on our lives.

Why should that be? Why should the simple act of thinking about who and what we're grateful for make such a big difference in our lives? Here are just a few reasons:

• Because it reminds you of the positive things in your life. It makes you happy about the people in your life, whether they’re loved ones or just a stranger you met who was kind to you in some ways.
• Because it turns bad things into good things. Having problems at work? Be grateful you have work. Be grateful you have challenges, and that life isn’t boring. Be grateful that you can learn from these challenges. Be thankful they make you a stronger person.
• Because it reminds you of what’s important. It’s hard to complain about the little things when you give thanks that your children are alive and healthy. It’s hard to get stressed out over paying bills when you are grateful there is a roof over your head.
• Because it reminds you to thank others. I’ll talk about this more below, but the simple act of saying “thank you” to someone can make a big difference in that person’s life. Calling them, emailing them, stopping by to say thank you … just taking that minute out of your life to tell them why you are grateful toward them is important to them. People like being appreciated for who they are and what they do. It costs you little, but makes someone else happy. And making someone else happy will make you happy.

 

Be Thankful 

Be thankful that you don’t already have everything you desire,
If you did, what would there be to look forward to?

Be thankful when you don’t know something
For it gives you the opportunity to learn.

Be thankful for the difficult times.
During those times you grow.

Be thankful for your limitations
Because they give you opportunities for improvement.

Be thankful for each new challenge
Because it will build your strength and character.

Be thankful for your mistakes
They will teach you valuable lessons.

Be thankful when you’re tired and weary
Because it means you’ve made a difference.

It is easy to be thankful for the good things.
A life of rich fulfillment comes to those who are
also thankful for the setbacks.

GRATITUDE can turn a negative into a positive.
Find a way to be thankful for your troubles
and they can become your blessings.

~ Author Unknown ~

 

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‘Twas the night before THANKSGIVING...what's for dinner?

Thanksgiving is coming but don’t panic, we are here to help!

Personal Chef To Go is at your service to make your holiday season magnificent and memorable for your family and guests.

Release yourself from a little holiday stress the night before Thanksgiving, while treating your family, guests and yourself, to some delicious food from Personal Chef to Go!  So skip the pizza delivery on Wednesday, or a crowded restaurant, and enjoy some delicious and nutritious meals at home instead.

Look over our web site  and we will be pleased to discuss your needs and assist you in ordering the perfect meal plan for your holiday needs. Your order will be delivered fresh to your door the week of Thanksgiving. Enter code “Stress Free” at check out and save 10% !

Orders must be received by Monday, November 12^th, to ensure delivery Thanksgiving week.

 Ten Step Thanksgiving Sanity Plan 

1. Clear out your fridge. You’re going to be filling it up again, so now is a good time to eat the best leftovers and toss the rest.
2. Start thawing your turkey: The safest place to do this is in the fridge—aren’t you glad you’ve already cleared it out?
3. Make your pie crusts. Roll them out and freeze them flat between sheets of parchment paper in resalable plastic bags until needed. They’ll defrost quickly.
4. Check your recipes. Make sure you have all the ingredients and equipment needed. Make a list of what you still need.
5. Go shopping.  Get as much as you possibly can now.
6. Stock up on wine, beer, and non-alcoholic drinks—and make sure you have plenty of ice.
7. Check your serving pieces. Do you have enough platters, bowls, serving spoons and forks?
8. Do as much prep work as you can: Make salad dressings; chop onions, celery and store in resalable plastic bags in the fridge; top and tail green beans; make stock for gravy with turkey wings.
9. Make the cranberry sauce. Hint: The recipe on the back of the bag is great. Just add a pinch of salt to bring out the cranberries’ full tangy flavour.  A splash of port isn’t too bad, either.
10. have guests who are bringing food, call them now and find out exactly what they’re bringing, whether they’ll need counter space and tools to finish prepping, and how much oven time their dish requires.

Don’t fight the crowds on the night before your big event; treat your family, guests, and yourself, to one of our delicious, nutritious meals.

Download Our Thanksgiving Flyer (211.5K)