Portion Aware – Calorie Restriction – 12 Steps to a Healthier You!


Calorie Restriction Diets began back in the 1930’s.  Few though create a balanced plan but there are some that have and the side benefits is maximum health and optimum life span.   

If a true Calorie Restrictive Life Style is an option being explored the Calorie Restriction (CR) Society International whose goal is to help people of all ages live longer andhealthier lives simply by:

  • eating fewer calories
  • maintaining adequate nutrition
Is recommended as a good beginning resource.
For the rest of us who just want to make better choices and small improvements without committing to a lifestyle . . .

Be Portion Aware—Cut your portion size of less-healthy or higher-calorie foods at least once per meal.

It’s a small change that can have huge caloric and impact.

At restaurants eat half of the meal.  Bring the other half home for lunch.  A 2,000 calorie diet does not include a 2,ooo calorie meal.   Eating a few hundred calories several times a day can help burn and bump metabolism.


Hidden Calories

That afternoon frappuccino may top out at 700 calories switch to a green or fruit smoothie calories will vary by fruit and vegies used but a fresh smoothies is not as waist inspiring.

Those quick serving snacks are getting bigger and so are our BMI’s.  Before you pull that snack back open check the servings, the calories and the fat content.  Trade in that bag of chips for an apple, carrots or fresh veggies.

The average calorie count of a glass of wine or bottle of beer is about 100-150 calories. Considering the average wine bottle contains about four glasses of wine, splitting a bottle at dinner easily adds 300 calories.

Add a bit of club soda to the wine and have a wine spritzer to save a few calories.

      • Orange Pineapple Smoothie Recipe

        the flavors of Oranges and Pineapples blend well together.  Pepsin, Bromelain and Papain are all protease enzymes.  Pepsin is produced naturally in the stomach. Bromelain comes from pineapple and papain comes from papaya.  In addition to breaking down protein, especially meat fiber, papain and bromelain have been used for many years to help relieve indigestion.

        1 sweet orange peeled and sliced
        1/2 cup sliced fresh pineapple
        1/2 cup papaya
        1/2 cup of orange-pineapple juice or banana-orange-pineapple juice
        1/2 cup of ice
        1 scoop each



        Blend the ice and juice till slushy. Add the oranges, papaya and pineapples slices and blend on high for around 1 minute until pineapples are finely blended. Enjoy your tropical smoothie.


About Smoothie Essentials - ShelleRae

Welcome! I am ShelleRae and I am very excited you are here. I joined the Smoothie Essentials team about 5 years ago now. Always health conscious and into prevention versus medication it seemed natural when the opportunity came up to take on the creation of this blog and the MatchaGT blog as well. As mother to three and surrogate to many more I've practiced much of what I write on sometimes with great success and other times with a bit less. My friends and family are my test kitchen and my facts are most often from WebMD - they seem to have a fairly accurate and conservative approach. The Smoothie Essentials product is a line of boosts that add functionality to one's daily foods without adding flavor or colors. (except for MatchaGT and green blend) making it easy to "hide" them from the finicky eaters we all know and love. From stirring them into yogurts, smoothies, frappes and even juice drinks it all come out with the original flavor being center star.. My inspiration comes from others who also are striving to live a better life through lifestyle changes. More information is available at www.SmoothieEssentials.com or by emailing shelley@juicesolutions.com

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