#7 Tricks to Finally Nail the Whole Portion Control Thing
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7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s important to have a good idea of what a healthy portion looks like.
“Portion is different than serving size,” Caroline Kaufman, R.D., tells SELF. “The serving size is a measured amount of food or drink (what you see on a nutrition label) and your portion is the amount you actually consume,” she explains. For example, one serving of granola may be listed as a quarter cup, but if you have two servings, your portion is a half cup. Oftentimes, the right portion size is one serving, but that’s not always true.
Portion control is an important part of a weight loss plan.
If you’re trying to lose weight, knowing the nutrition content of one serving and then controlling your portions is the best way to monitor calorie intake. It’s important to also note that counting calories, and losing weight in general, is not for everyone. There are also many other factors, like sleep habits, stress, and genetics that can influence weight loss, making it about way more than just calorie intake. If you have a history of disordered eating, you should always speak with your doctor before changing your eating habits.
Even if weight loss isn’t your goal, sticking to reasonable portions helps keep meals balanced and nutritious.
The goal is to eat a reasonably sized meal that fills you up and is nutritionally diverse. “You want to make sure your plate isn’t all red meat, for example, and that you’re getting a little bit of variety,” Jackie Baumrind, M.S., senior dietitian at Selvera Wellness, tells SELF.
There are lots of guidelines comparing foods to everyday objects—for example, a single portion of protein should be about the size of a deck of cards. (For more examples, check out this pretty comprehensive list by the Mayo Clinic.) You can also use measuring cups to dole out portions according to serving sizes and then adjust depending on your personal needs.
But we’re not all walking around with a deck of cards or our trusty measuring cups in our purses. Here, Kaufman and Baumrind share some easier ways to naturally eat healthy portion sizes, so you can develop better eating habits without spending so much energy fussing over it.
1. ALWAYS AIM FOR A 50/25/25 PLATE
The best way to eyeball healthy portions? Fill your plate or bowl with 50 percent veggies or salad, 25 percent lean protein, and 25 percent starchy vegetables or carbs. This helps you roughly control portions automatically. “If a quarter of your plate is for protein, it’s hard to fit a 12-ounce sirloin into that corner,” Baumrind jokes. This also helps you fill up on veggies, which are low in calories and fat.
2. EAT OFF SMALLER PLATES
“Use salad plates and cereal bowls instead of dinner plates and large soup bowls,” Kaufman suggests. Why? It essentially tricks your mind into thinking you’re eating more than you are. Whether we’re eating at a restaurant or cooking at home, we all want our plates to look full, Baumrind notes. “We eat with our eyes and nose first.” A salad plate that’s piled high with food looks and seems more filling than a scantily topped large dinner plate—prepping you to expect to be full once you’ve cleaned it.
3. SET ASIDE LEFTOVERS BEFORE YOUR MEAL
If you’re cooking dinner and intend to have leftovers for lunch or the next night, portion it out before you even sit down to eat, Baumrind says. That way, you can determine the correct portions before you dig in. It’s much harder to stop eating when there’s still delicious, home-cooked food on your plate.
4. GO HALVSIES AT RESTAURANTS
Either with yourself or another person. “Most places, it’s enough for two people,” Baumrind notes. “Ask the waiter to package up half before they bring it to the table,” she suggests. “Or split a main course with whomever you’re with.”
5. STOP EATING STRAIGHT FROM THE BAG
“Portion out a certain amount of food (use the serving size on the container as your guide) and go back for seconds of the same amount if you want more,” Kaufman says. When you’re taking snacks on the go, portion them into Ziploc bags, Baumrind says. “Grabbing something like a cheese stick or single-serve yogurt is good because it’s already portioned,” she adds.
6. SURVEY THE SCENE AT A BUFFET
It’s easy to forget everything you’ve been taught about healthy portion sizes and eating with your stomach not your eyes when you have endless options and feel like you should get your money’s worth. Kaufman suggests taking a lap and surveying all the options on the buffet before digging in. That way, you can decide what you really want to put on your plate and portion accordingly. If you decide you’re hungry for seconds, just stick to the suggested proportions (see #1) when you serve yourself again.
7. SEPARATE MEALTIME AND TV TIME
Eating when you’re distracted pretty much guarantees you’ll overeat—if you don’t take the time to pay attention to what you’re putting into your mouth, it’s tough to recognize when you’re full. To be more mindful, avoid eating in front of a screen, Kaufman says. That means both your TV and your laptop. Baumrind goes one step further: “Turn off your phone or put it away and sit quietly, enjoy the company [of others] and the food.”
READ MORE
> Your Quick & Easy Guide to Losing Weight in 2017 > 12 Healthy Foods That Fill You Up Best > The 5 Worst Things to Say to Someone Who Is Losing Weight > How to Manage All That Free Food at the Office
The post 7 Tricks to Finally Nail the Whole Portion Control Thing appeared first on Under Armour.
http://ift.tt/2mkFn4q
0 notes
Text
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s important to have a good idea of what a healthy portion looks like.
“Portion is different than serving size,” Caroline Kaufman, R.D., tells SELF. “The serving size is a measured amount of food or drink (what you see on a nutrition label) and your portion is the amount you actually consume,” she explains. For example, one serving of granola may be listed as a quarter cup, but if you have two servings, your portion is a half cup. Oftentimes, the right portion size is one serving, but that’s not always true.
Portion control is an important part of a weight loss plan.
If you’re trying to lose weight, knowing the nutrition content of one serving and then controlling your portions is the best way to monitor calorie intake. It’s important to also note that counting calories, and losing weight in general, is not for everyone. There are also many other factors, like sleep habits, stress, and genetics that can influence weight loss, making it about way more than just calorie intake. If you have a history of disordered eating, you should always speak with your doctor before changing your eating habits.
Even if weight loss isn’t your goal, sticking to reasonable portions helps keep meals balanced and nutritious.
The goal is to eat a reasonably sized meal that fills you up and is nutritionally diverse. “You want to make sure your plate isn’t all red meat, for example, and that you’re getting a little bit of variety,” Jackie Baumrind, M.S., senior dietitian at Selvera Wellness, tells SELF.
There are lots of guidelines comparing foods to everyday objects—for example, a single portion of protein should be about the size of a deck of cards. (For more examples, check out this pretty comprehensive list by the Mayo Clinic.) You can also use measuring cups to dole out portions according to serving sizes and then adjust depending on your personal needs.
But we’re not all walking around with a deck of cards or our trusty measuring cups in our purses. Here, Kaufman and Baumrind share some easier ways to naturally eat healthy portion sizes, so you can develop better eating habits without spending so much energy fussing over it.
1. ALWAYS AIM FOR A 50/25/25 PLATE
The best way to eyeball healthy portions? Fill your plate or bowl with 50 percent veggies or salad, 25 percent lean protein, and 25 percent starchy vegetables or carbs. This helps you roughly control portions automatically. “If a quarter of your plate is for protein, it’s hard to fit a 12-ounce sirloin into that corner,” Baumrind jokes. This also helps you fill up on veggies, which are low in calories and fat.
2. EAT OFF SMALLER PLATES
“Use salad plates and cereal bowls instead of dinner plates and large soup bowls,” Kaufman suggests. Why? It essentially tricks your mind into thinking you’re eating more than you are. Whether we’re eating at a restaurant or cooking at home, we all want our plates to look full, Baumrind notes. “We eat with our eyes and nose first.” A salad plate that’s piled high with food looks and seems more filling than a scantily topped large dinner plate—prepping you to expect to be full once you’ve cleaned it.
3. SET ASIDE LEFTOVERS BEFORE YOUR MEAL
If you’re cooking dinner and intend to have leftovers for lunch or the next night, portion it out before you even sit down to eat, Baumrind says. That way, you can determine the correct portions before you dig in. It’s much harder to stop eating when there’s still delicious, home-cooked food on your plate.
4. GO HALVSIES AT RESTAURANTS
Either with yourself or another person. “Most places, it’s enough for two people,” Baumrind notes. “Ask the waiter to package up half before they bring it to the table,” she suggests. “Or split a main course with whomever you’re with.”
5. STOP EATING STRAIGHT FROM THE BAG
“Portion out a certain amount of food (use the serving size on the container as your guide) and go back for seconds of the same amount if you want more,” Kaufman says. When you’re taking snacks on the go, portion them into Ziploc bags, Baumrind says. “Grabbing something like a cheese stick or single-serve yogurt is good because it’s already portioned,” she adds.
6. SURVEY THE SCENE AT A BUFFET
It’s easy to forget everything you’ve been taught about healthy portion sizes and eating with your stomach not your eyes when you have endless options and feel like you should get your money’s worth. Kaufman suggests taking a lap and surveying all the options on the buffet before digging in. That way, you can decide what you really want to put on your plate and portion accordingly. If you decide you’re hungry for seconds, just stick to the suggested proportions (see #1) when you serve yourself again.
7. SEPARATE MEALTIME AND TV TIME
Eating when you’re distracted pretty much guarantees you’ll overeat—if you don’t take the time to pay attention to what you’re putting into your mouth, it’s tough to recognize when you’re full. To be more mindful, avoid eating in front of a screen, Kaufman says. That means both your TV and your laptop. Baumrind goes one step further: “Turn off your phone or put it away and sit quietly, enjoy the company [of others] and the food.”
READ MORE
> Your Quick & Easy Guide to Losing Weight in 2017 > 12 Healthy Foods That Fill You Up Best > The 5 Worst Things to Say to Someone Who Is Losing Weight > How to Manage All That Free Food at the Office
The post 7 Tricks to Finally Nail the Whole Portion Control Thing appeared first on Under Armour.
http://ift.tt/2mkFn4q
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7 Tricks to Finally Nail the Whole Portion Control Thing
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s…
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7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s important to have a good idea of what a healthy portion looks like.
“Portion is different than serving size,” Caroline Kaufman, R.D., tells SELF. “The serving size is a measured amount of food or drink (what you see on a nutrition label) and your portion is the amount you actually consume,” she explains. For example, one serving of granola may be listed as a quarter cup, but if you have two servings, your portion is a half cup. Oftentimes, the right portion size is one serving, but that’s not always true.
Portion control is an important part of a weight loss plan.
If you’re trying to lose weight, knowing the nutrition content of one serving and then controlling your portions is the best way to monitor calorie intake. It’s important to also note that counting calories, and losing weight in general, is not for everyone. There are also many other factors, like sleep habits, stress, and genetics that can influence weight loss, making it about way more than just calorie intake. If you have a history of disordered eating, you should always speak with your doctor before changing your eating habits.
Even if weight loss isn’t your goal, sticking to reasonable portions helps keep meals balanced and nutritious.
The goal is to eat a reasonably sized meal that fills you up and is nutritionally diverse. “You want to make sure your plate isn’t all red meat, for example, and that you’re getting a little bit of variety,” Jackie Baumrind, M.S., senior dietitian at Selvera Wellness, tells SELF.
There are lots of guidelines comparing foods to everyday objects—for example, a single portion of protein should be about the size of a deck of cards. (For more examples, check out this pretty comprehensive list by the Mayo Clinic.) You can also use measuring cups to dole out portions according to serving sizes and then adjust depending on your personal needs.
But we’re not all walking around with a deck of cards or our trusty measuring cups in our purses. Here, Kaufman and Baumrind share some easier ways to naturally eat healthy portion sizes, so you can develop better eating habits without spending so much energy fussing over it.
1. ALWAYS AIM FOR A 50/25/25 PLATE
The best way to eyeball healthy portions? Fill your plate or bowl with 50 percent veggies or salad, 25 percent lean protein, and 25 percent starchy vegetables or carbs. This helps you roughly control portions automatically. “If a quarter of your plate is for protein, it’s hard to fit a 12-ounce sirloin into that corner,” Baumrind jokes. This also helps you fill up on veggies, which are low in calories and fat.
2. EAT OFF SMALLER PLATES
“Use salad plates and cereal bowls instead of dinner plates and large soup bowls,” Kaufman suggests. Why? It essentially tricks your mind into thinking you’re eating more than you are. Whether we’re eating at a restaurant or cooking at home, we all want our plates to look full, Baumrind notes. “We eat with our eyes and nose first.” A salad plate that’s piled high with food looks and seems more filling than a scantily topped large dinner plate—prepping you to expect to be full once you’ve cleaned it.
3. SET ASIDE LEFTOVERS BEFORE YOUR MEAL
If you’re cooking dinner and intend to have leftovers for lunch or the next night, portion it out before you even sit down to eat, Baumrind says. That way, you can determine the correct portions before you dig in. It’s much harder to stop eating when there’s still delicious, home-cooked food on your plate.
4. GO HALVSIES AT RESTAURANTS
Either with yourself or another person. “Most places, it’s enough for two people,” Baumrind notes. “Ask the waiter to package up half before they bring it to the table,” she suggests. “Or split a main course with whomever you’re with.”
5. STOP EATING STRAIGHT FROM THE BAG
“Portion out a certain amount of food (use the serving size on the container as your guide) and go back for seconds of the same amount if you want more,” Kaufman says. When you’re taking snacks on the go, portion them into Ziploc bags, Baumrind says. “Grabbing something like a cheese stick or single-serve yogurt is good because it’s already portioned,” she adds.
6. SURVEY THE SCENE AT A BUFFET
It’s easy to forget everything you’ve been taught about healthy portion sizes and eating with your stomach not your eyes when you have endless options and feel like you should get your money’s worth. Kaufman suggests taking a lap and surveying all the options on the buffet before digging in. That way, you can decide what you really want to put on your plate and portion accordingly. If you decide you’re hungry for seconds, just stick to the suggested proportions (see #1) when you serve yourself again.
7. SEPARATE MEALTIME AND TV TIME
Eating when you’re distracted pretty much guarantees you’ll overeat—if you don’t take the time to pay attention to what you’re putting into your mouth, it’s tough to recognize when you’re full. To be more mindful, avoid eating in front of a screen, Kaufman says. That means both your TV and your laptop. Baumrind goes one step further: “Turn off your phone or put it away and sit quietly, enjoy the company [of others] and the food.”
READ MORE
> Your Quick & Easy Guide to Losing Weight in 2017 > 12 Healthy Foods That Fill You Up Best > The 5 Worst Things to Say to Someone Who Is Losing Weight > How to Manage All That Free Food at the Office
The post 7 Tricks to Finally Nail the Whole Portion Control Thing appeared first on Under Armour.
http://ift.tt/2mkFn4q
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Text
7 Tricks to Finally Nail the Whole Portion Control Thing
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s…
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7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s important to have a good idea of what a healthy portion looks like.
“Portion is different than serving size,” Caroline Kaufman, R.D., tells SELF. “The serving size is a measured amount of food or drink (what you see on a nutrition label) and your portion is the amount you actually consume,” she explains. For example, one serving of granola may be listed as a quarter cup, but if you have two servings, your portion is a half cup. Oftentimes, the right portion size is one serving, but that’s not always true.
Portion control is an important part of a weight loss plan.
If you’re trying to lose weight, knowing the nutrition content of one serving and then controlling your portions is the best way to monitor calorie intake. It’s important to also note that counting calories, and losing weight in general, is not for everyone. There are also many other factors, like sleep habits, stress, and genetics that can influence weight loss, making it about way more than just calorie intake. If you have a history of disordered eating, you should always speak with your doctor before changing your eating habits.
Even if weight loss isn’t your goal, sticking to reasonable portions helps keep meals balanced and nutritious.
The goal is to eat a reasonably sized meal that fills you up and is nutritionally diverse. “You want to make sure your plate isn’t all red meat, for example, and that you’re getting a little bit of variety,” Jackie Baumrind, M.S., senior dietitian at Selvera Wellness, tells SELF.
There are lots of guidelines comparing foods to everyday objects—for example, a single portion of protein should be about the size of a deck of cards. (For more examples, check out this pretty comprehensive list by the Mayo Clinic.) You can also use measuring cups to dole out portions according to serving sizes and then adjust depending on your personal needs.
But we’re not all walking around with a deck of cards or our trusty measuring cups in our purses. Here, Kaufman and Baumrind share some easier ways to naturally eat healthy portion sizes, so you can develop better eating habits without spending so much energy fussing over it.
1. ALWAYS AIM FOR A 50/25/25 PLATE
The best way to eyeball healthy portions? Fill your plate or bowl with 50 percent veggies or salad, 25 percent lean protein, and 25 percent starchy vegetables or carbs. This helps you roughly control portions automatically. “If a quarter of your plate is for protein, it’s hard to fit a 12-ounce sirloin into that corner,” Baumrind jokes. This also helps you fill up on veggies, which are low in calories and fat.
2. EAT OFF SMALLER PLATES
“Use salad plates and cereal bowls instead of dinner plates and large soup bowls,” Kaufman suggests. Why? It essentially tricks your mind into thinking you’re eating more than you are. Whether we’re eating at a restaurant or cooking at home, we all want our plates to look full, Baumrind notes. “We eat with our eyes and nose first.” A salad plate that’s piled high with food looks and seems more filling than a scantily topped large dinner plate—prepping you to expect to be full once you’ve cleaned it.
3. SET ASIDE LEFTOVERS BEFORE YOUR MEAL
If you’re cooking dinner and intend to have leftovers for lunch or the next night, portion it out before you even sit down to eat, Baumrind says. That way, you can determine the correct portions before you dig in. It’s much harder to stop eating when there’s still delicious, home-cooked food on your plate.
4. GO HALVSIES AT RESTAURANTS
Either with yourself or another person. “Most places, it’s enough for two people,” Baumrind notes. “Ask the waiter to package up half before they bring it to the table,” she suggests. “Or split a main course with whomever you’re with.”
5. STOP EATING STRAIGHT FROM THE BAG
“Portion out a certain amount of food (use the serving size on the container as your guide) and go back for seconds of the same amount if you want more,” Kaufman says. When you’re taking snacks on the go, portion them into Ziploc bags, Baumrind says. “Grabbing something like a cheese stick or single-serve yogurt is good because it’s already portioned,” she adds.
6. SURVEY THE SCENE AT A BUFFET
It’s easy to forget everything you’ve been taught about healthy portion sizes and eating with your stomach not your eyes when you have endless options and feel like you should get your money’s worth. Kaufman suggests taking a lap and surveying all the options on the buffet before digging in. That way, you can decide what you really want to put on your plate and portion accordingly. If you decide you’re hungry for seconds, just stick to the suggested proportions (see #1) when you serve yourself again.
7. SEPARATE MEALTIME AND TV TIME
Eating when you’re distracted pretty much guarantees you’ll overeat—if you don’t take the time to pay attention to what you’re putting into your mouth, it’s tough to recognize when you’re full. To be more mindful, avoid eating in front of a screen, Kaufman says. That means both your TV and your laptop. Baumrind goes one step further: “Turn off your phone or put it away and sit quietly, enjoy the company [of others] and the food.”
READ MORE
> Your Quick & Easy Guide to Losing Weight in 2017 > 12 Healthy Foods That Fill You Up Best > The 5 Worst Things to Say to Someone Who Is Losing Weight > How to Manage All That Free Food at the Office
The post 7 Tricks to Finally Nail the Whole Portion Control Thing appeared first on Under Armour.
http://ift.tt/2mkFn4q
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The Last Jedi and the resolving of Gray
We’re on the home stretch, yo! The Last Jedi is opening in cinemas in little over a month and I’ve wanted to make this post for a while, as a sort of conclusion for the last two years of waiting and theorizing.
I’m not a fan of taking things for granted, especially when discussing someone else’s creative process (Lucasfilm, in this case); but now that all the trailers are out and taking into account the tidbits of information we’ve been given throughout these two years, the bigger picture has become clearer and cemented some beliefs/theories for me. So, without further ado…
The starting point: day and night
Star Wars has explored the concept of the Force time and time again; we’ve seen Darkness and Light playout in different combinations. Makes sense, since the Force is the stuff of legends in a saga that leans heavily on myth in its storytelling and an intrinsic trait in the Skywalker family. The Force isn’t all there is to Star Wars, but it is a main component and lead thread, and arguably, the rest of the subplots march at its beat.
The Prequel Trilogy begins with a democracy---the Old Republic now---and a Jedi Order acting as its protector. Both institutions had been around for millennia and they seemed steady at face value, which wasn’t the case as we later learn. This trilogy focuses on the corruption of the government, the lack of foresight, the complacency of the Jedi, and how they fail when faced with the Dark Side. The Original Trilogy follows the same basic structure: the change in the established regime is brought down by a relatively small group that gains momentum as the movies go, but in this case, the Empire the Sith had built is the one to crumble and the Light wins the day in the end.
Pretty neat.
And then Disney came along and the question surfaced: where is this new trilogy going to go?
Alan Dean Foster, writer of the The Force Awakens novelization, starts the book with a quote of the Journal of the Whills. This journal appears as a plot device in George Lucas’ first drafts of Star Wars (the Whills were basically scribes and they would serve as narrators as they compiled the story of the Skywalkers), an idea that was later replaced by the concept of the Force in subsequent rewritings, and that our dear ADF made canon when he included it in the first novelization of the ST, the jump start of this trilogy.
@and-then-bam-cassiopeia wrote an extensive meta analysis on the evolution of the Journal and how it lived in and out of canon throughout Star Wars’ history. You can find it here.
First comes the day,
then comes the night.
After the darkness
shines through the light.
The difference, they say,
is only made right
by the resolving of Gray
through refined Jedi sight.
---Journal of the Whills (7:477)
I love this quote (even though I’m not an ADF fan, sorry); I found it fitting to start this new trilogy, and perhaps a new path as well.
We’ve seen the day in the Old Republic and the night in the Empire; Luke Skywalker’s light shone through the darkness of the Sith.
So what’s next? Well, the difference needs to be made right, resolving the Gray through refined Jedi sight.
The ST begins with only one Jedi left and he is missing. The opening crawl establishes right off the bat that the representation of the Light is nowhere to be found. We do have a very much present Dark Side in Snoke, Kylo and the Knights of Ren, but they aren’t Siths (Pablo Hidalgo confirmed that ages ago via Twitter).
Throughout TFA, the Dark Side seems to take the lead, but in the end, Rey defeats Kylo Ren and finds the hidden Jedi. A case of “almost, but not quite”.
There’s no established regime either: the New Republic gets blown out of the sky by the end of the first hour of the movie, well before the third act. The First Order gains the upper hand, but only until the Resistance in turn wrecks the Starkiller base.
When we compare TFA to episodes I or IV, the difference becomes obvious. Episode VII ends and we don’t know who comes on top. “But TFA is a copy of ANH!”. True, there are a lot of callbacks and parallels, but at the end of ANH you know the Empire is still ruling, even without the Death Star. Tell me, who’s ruling the galaxy after TFA?
We don’t know.
By the end of TFA, we’re left wondering who controls what in the political map of the galaxy; the ST tells us right away that the distribution of power and the rise and fall of the Darkness and Light won’t follow the pattern the previous two trilogies did. We’re not on the same starting point, and in consequence, we’re headed into a new direction and thank the salt gods for that.
Unsurprisingly, the protagonists share the nuances of the main plot, they start black and white and stay anything but. Finn shows us that there’s more to a Stormtrooper than their armor and terrible aim, that beneath the plastoid there’s a person with feelings and choices to be made. Rey, the ultimate loner and survivor, learns there’s more to life that counting the days in portions and braves her way through danger to find a belonging that won’t find her. Kylo isn’t the plain, uber-villain that descends from that gorgeous shuttle in Jakku; he’s conflicted, torn apart and it’s painfully obvious once the mask comes off.
The Force Awakens develops towards a place of ambiguity, of political and moral uncertainty; and this is where The Last Jedi picks up.
The Balance and two sides of a protagonist
The Last Jedi teaser was a dream come true. I’ve spoken about it in this post, but I’d like to revisit the general idea of it: the balance. What is balance and what does it mean for Star Wars as a whole?
If the first two trilogies show us something, it’s that extremes won’t do the trick; and while on the political aspect of the story the writers may go towards another democracy because it is portrayed as the lesser evil among the forms of government; I think that the Force and its plot will follow another path. The middle ground will be found in the Force, the literal mortar that binds the galaxy together.
Flawed as it is, something The Force Awakens did very well was introducing the new characters, establishing interesting dynamics without giving away much of how future interactions between them might develop.
I will focus on Rey and Kylo here, since they are the new generation of Force users. As the ladies of @starwarsconnection mention in their video about The Last Jedi first trailer, it seems Finn will find his niche as an undercover agent of the Resistance during this episode and I agree.
While I’d have loved if Finn turned out to be a Force sensitive, now that there’s no evidence that will be the case, I’m actually glad that Finn will have his own arc instead of being Rey’s sidekick. The journey the hero undertakes in their path to self-discovery must be done on their own at some point. I think TLJ will nail it on that aspect both for Rey and Finn, hopefully for Kylo too.
Kylo Ren is the darkness in the story, an unhinged guy with selective memory when it comes to his family legacy and that has committed many crimes in his path to the Dark Side, patricide included.
Rey’s past is, on purpose, left almost untouched. We only learn what we need to in order to understand her motivations. She’s a great character, too; a girl that on the face of adversity managed to survive without losing her hope and her compassion.
At first glance, they are as different as two characters can be, but as TFA advances, the parallels between the two appear. It all comes to head during their battle in the Starkiller: at that moment they are counterparts, equals and not only in strength. They are two lonely Force users in a galaxy where their kind is rare, both casted away from their families, seeking belonging.
We know there’s light in Kylo as there’s darkness in Rey and The Last Jedi is going to blur their duality even further; the conflict will deepen before they achieve a cathartic moment.
We see Kylo destroying his helmet, and while some may argue that it’s his way of fully embracing the Dark Side, the Kylo I saw in the trailers didn’t strike me as a man that has finally gotten rid of his doubts, so much so that doesn’t need his shield anymore.
Kylo’s helmet is a representation of his persona, the Master of the Knights of Ren capable of holding a blaster bolt for a full conversation without so much as a blink. It’s made to hide what his over-expressive face can’t, the remnants of Ben Solo. Kylo also knows by now that the Dark Side isn’t the answer: if killing his father didn’t manage to do the trick, he must wonder what will and how far is he willing to go.
Rey has no training with the Force, it all comes by instinct to her. Reactions based on instinct are fueled by emotions like fear or anger. It’s how she survived this long, so she trusts it.
Training someone like Rey---set on her ways and with such huge potential---has to be a challenge. Add to the equation a teacher with a bad record when it comes to gifted students and of course Luke is going to backtrack, leaving Rey without knowing where she fits or if she does at all.
The trailer infers that they both have that “raw power” that Luke has learnt to fear and Snoke covets. It has been discussed ad nauseam if Snoke is talking about Kylo or Rey, if Luke refers to Kylo or someone else… It doesn’t matter. What matters is that it could be either of them, that they are equals.
The difference made right: the refined Jedi sight and resolving the Gray
“It’s time for the Jedi to end,” Luke says in the TLJ teaser. Sounds like a man who has seen and been through a lot, only to realize something must change in order to move forward.
There was a lot of talk in the fandom about the Gray Jedi, a concept that used to be canon in the old EU, but Lucasfilm has already stated that they wouldn’t revive that idea. I think there will be no explicit mention of Gray Jedi, but that the new generation of Force users will aim for balance, for a more integrated take on the Force.
In any case, I believe the Gray refers to something else: it’s the difference that needs to be settled, the huge inbetween in the Force not the Jedi nor the Sith care to acknowledge.
To resolve means to convert or transform by any process; it means to settle, to reach a conclusion. When we talk about something refined, we refer to something in its pure state or that has been purified.
Resolving the Gray through refined Jedi sight could then be to settle the question of where does the balance lie through a purified view of the Force itself, to end the partiality of the extremes through a new, wholesome understanding of it.
Final thoughts
There’s a lot of fans out there already complaining on how The Last Jedi will be a copy of Empire Strikes Back. There will be callbacks; we will see Rey training, the FO will fight the Resistance… This is Star Wars, after all, and there are heroes’ journeys to be told.
Personally, I’m not worried that The Last Jedi is going to be a rehash of Empire. Why? Because the main characters aren’t plain hero vs. antagonist. Because we have, in Rian Johnson’s words, two halves of a protagonist placed on opposite sides. I wouldn’t call Luke on Empire Vader’s equal. Would you?
After hearing the actors speaking on how character driven this movie is, I will be walking into that cinema confident that Rian Johnson has done right by the saga, that he took JJ Abrams’ introduction and had the guts to tone up the ambiguity, forcing us to reevaluate what we know about the characters. Hopefully, we will also get to revisit topics that had always been centric to the saga, such as forgiveness, compassion and redemption.
I’m sure that all of this sounds familiar for the Reylo community, we’ve been discussing and theorizing over these aspects---and many others---since December 2015. Having two sides of the same coin, Rey (the light with a bit of darkness) and Kylo (the darkness with a bit of light) makes a blatant representation of the YinYang, the ultimate symbol for balance.
By now, it seems a little too much on the nose; but then again, The Force Awakens hinted that there was way more in Kylo and Rey’s dynamic than a simple hero/villain connection and still wasn’t enough for many people to see it. Maybe the general audience needed blatant.
All I can say by now is that if the ST doesn’t seek the middle ground, the balance of the Force through Rey and Kylo, then I will be vastly surprised and perhaps I should stop watching trailers or analyzing the myths and tropes behind the movies I see.
Only forty days to go!
#star wars#the last jedi#journal of the whills#rey#kylo ren#reylo#balance of the force#meta#sw meta#speculation#sw speculation#rian johnson#my post#my meta#star wars sequel trilogy
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7 Tricks to Finally Nail the Whole Portion Control Thing
7 Tricks to Finally Nail the Whole Portion Control Thing
By SELF March 3, 2017
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop…
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7 Tricks to Finally Nail the Whole Portion Control Thing
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s…
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7 Tricks to Finally Nail the Whole Portion Control Thing
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s…
View On WordPress
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7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s important to have a good idea of what a healthy portion looks like.
“Portion is different than serving size,” Caroline Kaufman, R.D., tells SELF. “The serving size is a measured amount of food or drink (what you see on a nutrition label) and your portion is the amount you actually consume,” she explains. For example, one serving of granola may be listed as a quarter cup, but if you have two servings, your portion is a half cup. Oftentimes, the right portion size is one serving, but that’s not always true.
Portion control is an important part of a weight loss plan.
If you’re trying to lose weight, knowing the nutrition content of one serving and then controlling your portions is the best way to monitor calorie intake. It’s important to also note that counting calories, and losing weight in general, is not for everyone. There are also many other factors, like sleep habits, stress, and genetics that can influence weight loss, making it about way more than just calorie intake. If you have a history of disordered eating, you should always speak with your doctor before changing your eating habits.
Even if weight loss isn’t your goal, sticking to reasonable portions helps keep meals balanced and nutritious.
The goal is to eat a reasonably sized meal that fills you up and is nutritionally diverse. “You want to make sure your plate isn’t all red meat, for example, and that you’re getting a little bit of variety,” Jackie Baumrind, M.S., senior dietitian at Selvera Wellness, tells SELF.
There are lots of guidelines comparing foods to everyday objects—for example, a single portion of protein should be about the size of a deck of cards. (For more examples, check out this pretty comprehensive list by the Mayo Clinic.) You can also use measuring cups to dole out portions according to serving sizes and then adjust depending on your personal needs.
But we’re not all walking around with a deck of cards or our trusty measuring cups in our purses. Here, Kaufman and Baumrind share some easier ways to naturally eat healthy portion sizes, so you can develop better eating habits without spending so much energy fussing over it.
1. ALWAYS AIM FOR A 50/25/25 PLATE
The best way to eyeball healthy portions? Fill your plate or bowl with 50 percent veggies or salad, 25 percent lean protein, and 25 percent starchy vegetables or carbs. This helps you roughly control portions automatically. “If a quarter of your plate is for protein, it’s hard to fit a 12-ounce sirloin into that corner,” Baumrind jokes. This also helps you fill up on veggies, which are low in calories and fat.
2. EAT OFF SMALLER PLATES
“Use salad plates and cereal bowls instead of dinner plates and large soup bowls,” Kaufman suggests. Why? It essentially tricks your mind into thinking you’re eating more than you are. Whether we’re eating at a restaurant or cooking at home, we all want our plates to look full, Baumrind notes. “We eat with our eyes and nose first.” A salad plate that’s piled high with food looks and seems more filling than a scantily topped large dinner plate—prepping you to expect to be full once you’ve cleaned it.
3. SET ASIDE LEFTOVERS BEFORE YOUR MEAL
If you’re cooking dinner and intend to have leftovers for lunch or the next night, portion it out before you even sit down to eat, Baumrind says. That way, you can determine the correct portions before you dig in. It’s much harder to stop eating when there’s still delicious, home-cooked food on your plate.
4. GO HALVSIES AT RESTAURANTS
Either with yourself or another person. “Most places, it’s enough for two people,” Baumrind notes. “Ask the waiter to package up half before they bring it to the table,” she suggests. “Or split a main course with whomever you’re with.”
5. STOP EATING STRAIGHT FROM THE BAG
“Portion out a certain amount of food (use the serving size on the container as your guide) and go back for seconds of the same amount if you want more,” Kaufman says. When you’re taking snacks on the go, portion them into Ziploc bags, Baumrind says. “Grabbing something like a cheese stick or single-serve yogurt is good because it’s already portioned,” she adds.
6. SURVEY THE SCENE AT A BUFFET
It’s easy to forget everything you’ve been taught about healthy portion sizes and eating with your stomach not your eyes when you have endless options and feel like you should get your money’s worth. Kaufman suggests taking a lap and surveying all the options on the buffet before digging in. That way, you can decide what you really want to put on your plate and portion accordingly. If you decide you’re hungry for seconds, just stick to the suggested proportions (see #1) when you serve yourself again.
7. SEPARATE MEALTIME AND TV TIME
Eating when you’re distracted pretty much guarantees you’ll overeat—if you don’t take the time to pay attention to what you’re putting into your mouth, it’s tough to recognize when you’re full. To be more mindful, avoid eating in front of a screen, Kaufman says. That means both your TV and your laptop. Baumrind goes one step further: “Turn off your phone or put it away and sit quietly, enjoy the company [of others] and the food.”
READ MORE
> Your Quick & Easy Guide to Losing Weight in 2017 > 12 Healthy Foods That Fill You Up Best > The 5 Worst Things to Say to Someone Who Is Losing Weight > How to Manage All That Free Food at the Office
The post 7 Tricks to Finally Nail the Whole Portion Control Thing appeared first on Under Armour.
http://ift.tt/2mkFn4q
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7 Tricks to Finally Nail the Whole Portion Control Thing
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s…
View On WordPress
0 notes
Text
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s important to have a good idea of what a healthy portion looks like.
“Portion is different than serving size,” Caroline Kaufman, R.D., tells SELF. “The serving size is a measured amount of food or drink (what you see on a nutrition label) and your portion is the amount you actually consume,” she explains. For example, one serving of granola may be listed as a quarter cup, but if you have two servings, your portion is a half cup. Oftentimes, the right portion size is one serving, but that’s not always true.
Portion control is an important part of a weight loss plan.
If you’re trying to lose weight, knowing the nutrition content of one serving and then controlling your portions is the best way to monitor calorie intake. It’s important to also note that counting calories, and losing weight in general, is not for everyone. There are also many other factors, like sleep habits, stress, and genetics that can influence weight loss, making it about way more than just calorie intake. If you have a history of disordered eating, you should always speak with your doctor before changing your eating habits.
Even if weight loss isn’t your goal, sticking to reasonable portions helps keep meals balanced and nutritious.
The goal is to eat a reasonably sized meal that fills you up and is nutritionally diverse. “You want to make sure your plate isn’t all red meat, for example, and that you’re getting a little bit of variety,” Jackie Baumrind, M.S., senior dietitian at Selvera Wellness, tells SELF.
There are lots of guidelines comparing foods to everyday objects—for example, a single portion of protein should be about the size of a deck of cards. (For more examples, check out this pretty comprehensive list by the Mayo Clinic.) You can also use measuring cups to dole out portions according to serving sizes and then adjust depending on your personal needs.
But we’re not all walking around with a deck of cards or our trusty measuring cups in our purses. Here, Kaufman and Baumrind share some easier ways to naturally eat healthy portion sizes, so you can develop better eating habits without spending so much energy fussing over it.
1. ALWAYS AIM FOR A 50/25/25 PLATE
The best way to eyeball healthy portions? Fill your plate or bowl with 50 percent veggies or salad, 25 percent lean protein, and 25 percent starchy vegetables or carbs. This helps you roughly control portions automatically. “If a quarter of your plate is for protein, it’s hard to fit a 12-ounce sirloin into that corner,” Baumrind jokes. This also helps you fill up on veggies, which are low in calories and fat.
2. EAT OFF SMALLER PLATES
“Use salad plates and cereal bowls instead of dinner plates and large soup bowls,” Kaufman suggests. Why? It essentially tricks your mind into thinking you’re eating more than you are. Whether we’re eating at a restaurant or cooking at home, we all want our plates to look full, Baumrind notes. “We eat with our eyes and nose first.” A salad plate that’s piled high with food looks and seems more filling than a scantily topped large dinner plate—prepping you to expect to be full once you’ve cleaned it.
3. SET ASIDE LEFTOVERS BEFORE YOUR MEAL
If you’re cooking dinner and intend to have leftovers for lunch or the next night, portion it out before you even sit down to eat, Baumrind says. That way, you can determine the correct portions before you dig in. It’s much harder to stop eating when there’s still delicious, home-cooked food on your plate.
4. GO HALVSIES AT RESTAURANTS
Either with yourself or another person. “Most places, it’s enough for two people,” Baumrind notes. “Ask the waiter to package up half before they bring it to the table,” she suggests. “Or split a main course with whomever you’re with.”
5. STOP EATING STRAIGHT FROM THE BAG
“Portion out a certain amount of food (use the serving size on the container as your guide) and go back for seconds of the same amount if you want more,” Kaufman says. When you’re taking snacks on the go, portion them into Ziploc bags, Baumrind says. “Grabbing something like a cheese stick or single-serve yogurt is good because it’s already portioned,” she adds.
6. SURVEY THE SCENE AT A BUFFET
It’s easy to forget everything you’ve been taught about healthy portion sizes and eating with your stomach not your eyes when you have endless options and feel like you should get your money’s worth. Kaufman suggests taking a lap and surveying all the options on the buffet before digging in. That way, you can decide what you really want to put on your plate and portion accordingly. If you decide you’re hungry for seconds, just stick to the suggested proportions (see #1) when you serve yourself again.
7. SEPARATE MEALTIME AND TV TIME
Eating when you’re distracted pretty much guarantees you’ll overeat—if you don’t take the time to pay attention to what you’re putting into your mouth, it’s tough to recognize when you’re full. To be more mindful, avoid eating in front of a screen, Kaufman says. That means both your TV and your laptop. Baumrind goes one step further: “Turn off your phone or put it away and sit quietly, enjoy the company [of others] and the food.”
READ MORE
> Your Quick & Easy Guide to Losing Weight in 2017 > 12 Healthy Foods That Fill You Up Best > The 5 Worst Things to Say to Someone Who Is Losing Weight > How to Manage All That Free Food at the Office
The post 7 Tricks to Finally Nail the Whole Portion Control Thing appeared first on Under Armour.
http://ift.tt/2mkFn4q
0 notes
Text
7 Tricks to Finally Nail the Whole Portion Control Thing
7 Tricks to Finally Nail the Whole Portion Control Thing
When searching for healthy eating or weight loss tips, the phrase “portion control” pops up time and again. Simply put, controlling your portions means sticking to a set amount (portion) of food in one sitting: The right amount depends on your calorie and nutrient needs. And, of course, what actually fills you up. Whether you’re trying to lose weight or just develop healthy eating habits, it’s…
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7 Tricks to Finally Nail the Whole Portion Control Thing http://fb.me/6apbELKbs
7 Tricks to Finally Nail the Whole Portion Control Thing http://fb.me/6apbELKbs
7 Tricks to Finally Nail the Whole Portion Control Thing http://fb.me/6apbELKbs published first on http://ift.tt/2kGal42
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