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STOP Derailing your Diet. Avoid the 5 Portion Pitfalls.

As an advocate of portion size, we believe that all foods can be incorporated into a healthy diet. However, even though one can relish larger portions of foods such as fruits and vegetables, attention must be heeded to how big portions are for other foods namely bread, red meat, baked goods, candy & chips.

Though there aren’t any records pertaining to people getting fat from consuming too many apples, berries or carrots, it is encouraging to relish generous portions of produce, while on the one hand, being mindful of the amount consumed from other foods, especially sweets. Often, the brain requires retraining, for to pay close attention to the exact amount of food which defines a healthy portion size & the formation of healthy habits to avoid overeating.

Being conscious of the aforementioned food snares is half the battle. For to abstain from overeating completely, the following portion pitfalls need to be averted.

  1. In the Search for a Bargain, You Purchase Oversize Bags of Chips.

Despite our love for a good bargain, for many of us, it is hard to resist buying the oversize bag of chips as opposed to the smaller bag, when it only costs a quarter or so more. However, though its great to stock up on mega rolls of toilet paper, the same is not applicable when it comes to food, especially Junk Food! The best bargain one can find should be in keeping one’s health and weight in check.

Suggestion: Avoid the purchase of mega-sized bags of food, unless time is taken for to portion out contents into individual servings in small containers or bags.

  1. Eating Directly from The Tub.

Eating straight from the package is one of the easiest ways to overeat. From a tub of ice-cream, a bag of chips or half a gallon of juice, it is very difficult to portion control the food when consumed straight from the package. As a result, leaving it up to one’s willpower seldom works.

Suggestion: Portion out a rational serving size onto a plate, savor it and enjoy while consuming seated.

  1. You Pour Instead of Dipping.

A central reason many of us consume more calories than we think is that for instance; after ordering a healthy salad, we tend to pour on tons of dressing. While, salad, veggies & greens won’t break you in the bank, calories of salad dressing add up instantaneously. One tablespoon of olive oil constitutes 120 calories. Modern-day salads and appetizers are found to contain several tablespoons worth.

Suggestion: Instead of pouring the dressing onto your favorite salad, dip your fork into a side dish of dressing. This way, you can always add more when needed.

  1. Attention to Serving Sizes on Food Labels are not heeded to.

Despite the increase in serving sizes of our favorite foods and while food labels would be getting a makeover, most individuals look at the calories listed as opposed to focusing on the serving size and number of servings per container.

While a single serving of your favorite food may contain 100 calories, eating several serving’s worths of it would make your calorie count much higher than simply 100 calories. Despite this very fact, yet many of us still hold on to the fact that they have only consumed 100 calories or so.

Suggestion: Along with the number of servings per container, attention must be paid to food label serving sizes. It is also suggested to utilize the aid of a measuring cup & food scale for to determine the exact number of servings actually on your plate.

  1. You Serve Food Family Style.

Whenever possible, the finest method to serve food is to plate it in the kitchen. Serving food family style by placing large platters of food straight on the dinner table is one of the easiest ways people end up consuming lot more than really needed. The larger the serving platter & utensils, the more food we are likely to consume.

Suggestion: When you plate out a reasonably sized portion in the kitchen, you can always go back for more if you are still hungry.


“DON’T FRY DAY” 4 Safety Tips to Prevent Sunburn

You might probably be thinking of something else right now; perhaps you are thinking this is going to stop you from making that delicious meal of yours. You also don’t have to worry about your diet ration or your diet plates portion control. But “Don’t Fry Day” is absolutely referring to something very different from your thought anyway. It’s simply a wake-up call to warring against skin cancer resulting from overexposure to the sun. So you don’t have to worry about altering your healthy eating habits in anyway. In the bid to help curb the rising rate of skin cancer which results from overexposure to ultraviolet rays coming from the sun, the National Council on Skin Cancer Prevention has designated every last Friday before Memorial Day to be the “Don’t Fry Day”.

It all started in 2008 when the motion was moved to designate a day (Friday) as a day to emphasize avoidance of overexposure to the sun and to therefore, encourage and remind everyone to prevent their skin while enjoying the outdoors. The proposal was accepted and the Friday before Memorial Day was chosen to observe this every year.

The “Don’t Fry Day” for this year, 2017, was May 26 but it is still hot and sweltering out there. We care for your healthy lifestyle and so please stay aware…

What about skin cancer?
Skin cancer is now the most common type of cancer around us today. It is increasingly tending to the high side every year, especially in the United States. Skin cancer is usually caused as a result of too much exposure of your skin to ultraviolet (UV) radiations from the sun or sunbeds.

Though there may be a couple of other causes of skin cancer, the most serious type of skin cancer (Melanoma) has its cause from sun or sunbeds.

What is UV and Sunburn?
UV (ultraviolet rays) could be of three types and all of them are capable of damaging our skin resulting in cancer; the UVA; UVB; and UVC. The last of them (UVC) has been completely prevented from reaching the earth’s surface by a strong ozone layer serving as a barrier against it. However, having sunburn doesn’t necessarily put you on the list of people going to get skin cancer, but it’s definitely sending out a signal to you.

Just like some people say; “healthy eating habit is a key to all health issues”. Anyway, that may be correct in some way. Developing a healthy eating habit could help you reduce the growth of skin cancer; foods rich in antioxidants and Omega-3 fatty acids have being found to be very promising. However, what is the need of going through ‘healthy eating habits’ to suppress skin cancer, when we can actually prevent it in the first place. You don’t need to have nice healthy eating habit, the below recommendations are only measures to protect you from UV rays and be on the good side.

Tips for protecting yourself:

1. Don’t forget to use sunscreen whenever you are outdoors. Always make sure you apply a broad-spectrum sunscreen with SPF (Sun Protection Factor) of at least 30 before you set out for outdoor activities. Make sure you apply the sunscreen 15 minutes before setting out and don’t forget to reapply again after every 2 hours when outdoors. A broad-spectrum sunscreen usually provides protection against both UVA and UVB.

2. Is the sun too strong? ; stay indoors.
When you notice the sun is at the strongest, it’s advisable you stay indoors.

3. Be more careful with sand and water.
The sun’s rays are stronger and burns faster when they reflect off sand and water. So you should be careful when around one.

4. Cover up more skin as much as possible.
Endeavor to cover up as much skin as you can; either by wearing a long shirt, wide brimmed hat for your face and sunglasses for your eyes.



8 Powerful Habits to Naturally Slim Down!

Discover healthy tips your whole family can benefit from!

If you’re like a lot of Americans, there’s probably something about your diet that you’d like to change or improve. It could be late night snacking, or you miss breakfast too often, or fresh fruits and vegetables are like a foreign language. No matter how you’d like to eat healthier, it is possible with the healthy eating habits listed below.

We won’t be getting into all of the things not to do (as we know that you know the drill: reduce sugar, eat-this-not-that, add specific nutrients, and so on), but instead, you’ll be able to incorporate these fun, easy tips into your current diet, and they’re great for your whole family. Overtime, the healthier choices you make will far outnumber the treats you can still enjoy, helping you lose weight naturally.

1. Variety is Key.
Enjoy a vast array of foods throughout the day from the recommended food groups. And you don’t have to put pressure on yourself to ONLY eat these foods. Just start by adding one or two healthy choices a day, or a week, and that will pick up momentum to help you continue adding more and more.

2. Swap the Proteins.
Numerous studies have been performed and found that our bodies do benefit from protein. But, with that said, it’s best if you regularly change the types of protein you consume. Some nights choose lean meats, other nights enjoy fish. Not to mention nuts and nut butters on your morning toast will offer protein and fill you up!

3. Color Your Meals.
Make healthy eating for your kid’s fun by adding a rainbow of vegetables and fruits to most, if not all, of your meals and snacks throughout your day. A great way to add flavor, nutrients, and healthy carbohydrates.

4. Don’t Eliminate Anything!
Forget the diets of eliminating carbohydrates, fats, or whatever else it’s emphasizing. Enjoy regular foods but, simply watch your portions. Portion control can be a wonderful tool to losing weight andthen maintaining a healthy weight without losing foods you enjoy.

5. Eat Often.
Don’t skip any meal. Eat regular meals and snacks throughout the day and this will help your metabolism regulate and become much more efficient. By enjoying regular-timed meals can also reduce those afternoon sugarcravings!

6. Get Hydrated.
Drink water often throughout your day. This helps your body rid itself of toxins, hydrates your entire body from the inside-out, and is also a great way to trick your body into thinking that it’s full if you’re trying to lose those few pesky pounds!

7. Increase Your Fiber.
Adding healthy fiber is vital to anyone’s health regime. Fiber helps regulate your body and even reduces risks of some diseases. Try adding more vegetables, such as potatoes, and wholegrains.

8. Make Any Change Slowly!
Diving into anything can set you up for instant failure. Instead, if you want to be successful at incorporating new eating habits, make one change per day, or even per week! Gradual changes are always easier to commit to so why not make it easy for you “win”? Add one fruit or vegetable a day could be a great place to start.

No matter if you’re trying to lose weight naturally, or boost your family’s health, or encourage your kids to eat healthier choices, remember that balance can also be a key factor. Cutting back on “junk”, or unhealthy high-fat or sugary-laden foods will offer you more room to begin adding healthier choices to your palette. You’ll benefit from better health and plenty of new-found energy!

And don’t forget to get your body moving! Do exercises you enjoy and you’re more likely to continue with it and see results. Walking, jogging, biking, swimming, resistance training, and yoga are all terrific methods to get your body fitter and slimmer.

Melt Body Fat While You Reduce Inflammation!

Raw Turmeric

Discover the natural supplement that can really boost your health!

This superior supplement is probably inside your pantry right now. It targets your fat storage system to increase your body’s natural fat-burning abilities! And, if you’re one of the 50 million American’s that suffer from arthritis or inflammation of any degree, this spice can reduce your symptoms so you can get back to living a better quality life.

The do-it-all spice we’re talking about is turmeric. It’s in all the health and weight loss articles lately, and it’s no wonder: not only can it promote weight loss, but it also aids your body with loads of other health benefits like eliminating inflammation, improves memory, boosts energy, and even ramps up your sex drive!

Dr. Mercola, a well-known best-selling author, has noted that studies have found this supplement to be an effective method of treatment for arthritis, swelling, and joint pain. He has also said that turmeric, “…is effective even in small quantities.”

Slim Down Naturally.

It has been found to have more than 650 active compounds, beneficial for your health, and over two dozen of them directly target inflammation. This yellow spice has a key nutrient, called curcumin which is a powerful fighter for inflammation which can also contribute to weight gain and other health issues including an irregular appetite, cravings, aches and stiffness, heart and blood sugar issues, poor memory, sleep issues, and so much more.

Researchers have found that by using curcumin regularly, can reduce the formation of fatty tissue, which basically means your body won’t be open to adding excess fat like it used to. They noted, “Our results clearly demonstrate that curcumin at the cellular and whole organism levels displays remarkable potential health benefits for prevention of obesity and associated metabolic disorders.”

It helps your fat cells respond properly to insulin, reducing insulin resistance that your body may have created over the years of consuming too many delicious carbs. And when your body utilizes insulin, it can digest food properly while maintaining healthier blood sugar levels, which are key to weight loss and a healthy weight maintenance.

Relieve Inflammation Caused by Diabetes.

If you, or someone you love, lives with diabetes, then you probably have experience the sometimes painful inflammation that can occur. The inflammation can have negative effects on diabetes management, as well as causing insulin resistance which is the primary reason of Type 2 diabetes.

As experts have found, turmeric is very powerful for relieving inflammation. It can be added to many meals, and when taking the time to pay attention to what you’re eating and how much, then your body will really respond faster!

Raw Turmeric

An easy method of controlling your healthy food intake is to utilize the popular diet plates for portion control. Now, you don’t have to have these special plates that help you eat proper portions as a “diet.” Even if you don’t have to slim down, they are superior for boosting your overall health from the inside-out by simply stabilizing your blood sugar levels, helping your body easily digest the food, and spike your energy levels so you can feel better all day long.

If you have diabetes, then you know that measuring your food consumption is vital to your success with managing symptoms. So diabetics can benefit from portion control plates as well with proven results of healthier eating, reducing health issues and symptoms, and boosting overall vitality.

Your Daily Dose.

Now, you are probably wondering exactly how much turmeric should you take in order to reap the fat-burning, anti-inflammatory benefits? Health professionals recommend taking 1,200-2,000mg, split into three times per day. You will also feel and see more benefits if you choose fewer carbs and more veggies. And of course, doing some form of regular exercise!

Here’s what turmeric can do for you:

  • Promote easy fat loss
  • Maintain lean muscle mass
  • Controls your appetite
  • Reduces water weight
  • Ease pain from inflammation and achy muscles
  • Diminish ageing signs like wrinkles
  • Improve cognitive functions
  • Boost energy levels
  • Improves sexual hormones
  • Ramp up your metabolism
  • Help support lean muscle
  • Increase your health, happiness, and confidence

Benefits of Tumeric

Image from Met First Living

In addition to a healthy diet and portion control plates for optimum benefits, by taking a daily dose of turmeric, whether you add it to your meals or in capsule form, you can expect to start feeling results within 2-3 weeks.

Stay healthy now!

9 healthy habits to have a great week

We spend long hours in traffic, at least 40 hours a week at work, many others taking charge of others. After leaving work we run to the grocery store and most of the time finding time for ourselves is practically impossible.
If it was a possibility to find time for yourself every day and at the same time strengthen healthy habits will you try?
To make your life easier we prepared this list of 9 healthy habits to have a great week:
1. Explore different ways to drink water throughout the day
Fill a bottle with water and add slices of the fruits you like, our favorites are strawberries, grapefruit, and cucumber. If you do it in the morning you will enjoy a light fruity flavor during the day will keep you hydrated. You will save money by not having to buy bottled water and avoid temptations to drink sugary drinks that are bad for your health.
2. Choose your snacks wisely
It is OK to have a couple of small snacks during the day, unfortunately, refreshments offered in schools and offices are usually high in sugar, refined flour, and saturated fats. Make smart choices instead choose a handful of nuts, a cheese stick or a piece of fruits that is easy to eat like an apple or banana.
3. Find local options
Look for farmer markets around you, they offer fresh choices, and you will a wide variety of options at reasonable prices. Fresh fruits, nuts, a small cup of freshly squeezed juice and many other options. Do not forget to practice moderation!
4. Use the stairs every day
Always use the stairs! If you think the benefit that you can provide is very small remember this the greatest benefit is obtained by the sum of all the small changes you make every day.
5. Exercise a bit during your downtime
If you are in line at the grocery store try to stand on your toes, squeeze your buttocks and hold the position for a second, repeat the exercise until your turn comes. If you’re stuck in traffic make circular motions with your wrists, stretch your neck muscles and align your spine.
6. Follow the rule not healthy, healthy
It is very simple, if you had a heavy lunch eat a very healthy dinner, if you ate sweet at breakfast balance your next meal. Each meal is a new beginning and if for some reason your lunch was a disaster there is always a new opportunity to eat healthy at the next meal.
7. Try something new
If haven’t try yoga take a class, if you feel that your coordination is poor go to Zumba. Try different activities, perhaps a painting class can help you reduce stress. Taking a walk to the park can boost your energy levels.
8. Watch the amount of sugar you eat
Limit your sugar intake, if you crave something sweet during the afternoon is probably because your body needs exercise. Set a realistic goal and improve it over time. If you can’t avoid eating something sweet eat a small portion and combine it with something healthy like a piece of fruit, a handful of almonds or a glass of skim milk.

9. Sleep better
Try to sleep at least seven hours a day. If you have trouble falling asleep drink a cup of herbal tea (free of caffeine and sugar) before going to bed. Scents like lavender oil can help too. Finally, AVOID USING YOUR SMARTPHONE 30 minutes before bedtime, this practice will help you relax.

July is National Cord Blood Awareness Month

Did you know that you could cure someone’s blood cancer by giving birth?

Chances are if you aren’t in the medical field or have been an expectant mother recently, you have only heard of Cord Blood, but still have yet to fully grasp the magnitude it’s importance…

What is cord blood?

The term “cord blood” is used to describe the blood that remains in the umbilical cord and the placenta after the birth of a baby. Up until recently this afterbirth was discarded as medical waste. Cord blood contains stem cells that may be cryopreserved for later use in medical therapies, such as stem cell transplants or clinical trials of new stem cell therapies. Umbilical cord blood, which is typically thrown away, is rich with the blood-forming cells that can give blood cancer patients hope for a cure. Donating your baby’s cord blood to a public cord blood bank can help patients get the transplants they need.


When parents contemplate cord blood banking, they consider the odds that their baby or an immediate family member will need a stem cell transplant. The cumulative probability that a child will have a stem cell transplant by age 10 is only 1 in 5,000 (.02%) for transplants from a donor and 1 in 10,000 (.01%) for transplants of the child’s own cells. Medical societies have warned parents that the odds of their child needing stem cells from cord blood are very low, and if the only consideration is using the cord blood for a stem cell transplant, that is certainly true for the average person. However, even if you never need access to the blood, there is the opportunity to give life to someone else in dire need. Donating your baby’s cord blood to a public cord blood bank can help patients get the transplants they need. Thousands of critically ill patients can benefit from umbilical cord blood.

Considering Donating?

Public cord blood banks accept cord blood donations for free. Most require the mother to register by the 34th week of pregnancy, and she must pass medical eligibility guidelines. If the donation meets the size threshold for transplant use, it is saved and listed on a registry that can be searched by patients.

There are a few ways to learn more and donate your baby’s cord blood to a public bank:

  1. More information on saving lives through your little miracle: at
  2. Find a donation site: A limited number of large birthing hospitals in the USA accept donations.
  3. Send your baby’s cord blood to a mail-in donation program.girl-18918_640

June is Men’s Health Month


Stopping to ask directions, avoiding dentist and doctor appointments… While these general stereotypes of men are known across the country, the clichés remain for a reason. Most often men are generally more apt to take care of others and their families as opposed to keeping tabs on their overall health maintenance. June is Men’s Health Month and gives health care providers, public policy makers, individuals and the media an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

Healthier men live happier, longer lives.

Here are 3 key areas to identify to take charge of your health for the sake of you and your family:

Cardiovascular Health: Heart disease is the most common cause of death for men in the U.S. Cardiovascular Disease (CVD) is a general term that includes many different conditions affecting the heart and blood vessels. According to the American Heart Association, over 39 million American men (1 in 3) suffer from one or more of these conditions, and every year just under half a million of them die of cardiovascular disease (1 in 4 men)—that’s more than cancer and diabetes combined.

Cancers: Each year, over 700,000 men are diagnosed with cancer and nearly 300,000 die from the disease. During the course of a lifetime half of all men will get cancer at least once,

  •  Prostate cancer is the leading cancer for men in the US. It is followed by
  • Lung cancer and then
  • Colorectal cancer.

While you can’t guarantee you will never get cancer, there are some ways to for early detection and prevention: Large amounts of smoking, high fat diets, exposure to PVCs (poly vinyl chloride), alcohol and prolonged sunlight exposure are all cancer causing agents. Positive actions that can be taken are: early screening, high fiber/low fat diets and aspirin intake.

Nutrition: Because of poor health habits, lack of health insurance, failure to seek medical attention, and dangerous occupations, men live sicker and die younger than women. Men die at higher rates for the top causes of death. Taking control of your health by exercising, eating right and visiting your healthcare provider regularly all contribute to a better quality of life. Lack of proper nutrition, exercise and maintenance  can all lead to

  • Diabetes
  • Obesity

For more information, see


High Blood Pressure and You

We all know that our heart is a vital organ we need to care for. What we don’t see in front of us everyday is a silent threat beating beneath chests, jeopardizing our very existence. Precise Portions has discussed heart health in the past, and we a committed to helping a nation that is in need of resources to make the best choices for our hearts.

Your heart is like a pump that sends blood pumping through your vessels when it contracts. When blood vessels narrow or stiffen, high blood pressure can occur. When they get stiffer, they can resist the impact of the heart contractions. Your heart needs to maintain enough blood flow to the vital organs in your body, so the blood pressure increases to ensure this happens. Healthy arteries are flexible, strong and elastic. Their inner lining is smooth so that blood flows freely, supplying vital organs and tissues with adequate nutrients and oxygen. High blood pressure can increase the pressure and flow through those arteries and adversely affect the health of those arteries.

Hypertension (another name for high blood pressure) can lead to many serious health issues- with some resulting in life threatening outcomes. With the leading cause of death still holding strong in the U.S., heart disease (CDC data from 2010 is an issue not to be taken lightly.  Risk of high blood pressure begins to climb when men hit 45, although it can occur in younger men. High blood pressure can lead not just heart disease, but also and not limited to the following; dementia, stroke, a brain aneurysm, artery damage, kidney failure, kidney damage/scarring and mild cognitive impairment that can lead to Alzheimer’s.

In regards to prevention, we all know that diet plays a role. A lack of potassium and increase of sodium, and too much alcohol have all been found to increase the risk of high blood pressure. A high presence of stress for men and a decreased physical activity can both increase the danger of developing high blood pressure, as does being overweight or obese. Please, talk to your doctor about prevention and any concerns you may have about your heart.

To be proactive and prevent hypertension, here are a few tips:

Get the facts:

  • Educate yourself on how to take and measure your own blood pressure.
  • Find resources from your doctor on what a normal or healthy blood pressure should look like for your age.[can we link them to a page/chart?)
  • Learn what techniques can be done to make your heart stronger and take a non-medicinal approach to high blood pressure.

Examine your lifestyle

  • While it is hard to dramatically lose weight and aggressively shed pounds, studies have shown that even a 10lb weight loss can reduce blood pressure to a healthier level.
  • Just like weight lifting can make your muscles stronger, regular cardio can actually strengthen your heart- the body’s most important muscle.
  • Is there? one vice keeping you from the healthy blood pressure you deserve? Think about your stress, smoking habit, high cholesterol, depression, etc., and if one of these factors were minimized, you might greatly improve your health.
  • While you may be eating a relatively balanced diet, you may be eating the wrong amounts of each type of food. Precise Portions has the solution to take the guesswork out of keeping track of the food allotments. Your heart will thank you when you are able to feed your body the right foods to nourish your heart and decrease the foods that will adversely affect your heart health- all without complete deprivation of your favorite foods!

March National Health Month

March National Health Month


This month has been a busy month for health awareness. As March is National Healthy Month, we have seen events such as the recently attended Partnership for a Healthier America (PHA) Summit in Washington D.C. featuring the First Lady, Michelle Obama and several other keynote speakers. If you happened to be in New York City’s Time Square on March 3rd, you would’ve seen a special reminder to “Enjoy the Taste of Eating Right” in neon lights on an electronic billboard. American Diabetes Alert Day was also recognized this month, as a nation takes a stand against the ever growing epidemic of Adult and Childhood Diabetes.

Many organizations are reaching out to the public to offer healthy resources to make lifestyle changes and maintain a positive outlook to food and wellness. The Partnership for a Healthier America has invested a great amount of energy into rallying organizations to change the tides of obesity and diabetes. Other notable companies like Del Monte, Dannon, Birds Eye and others have helped support this nationwide campaign of health. The Academy of Nutrition and Dietics has launched a massive campaign to support a nutritional filled lifestyle.

What does this mean to you? There can be much chatter about a trending topic or popular issue, but that doesn’t necessarily mean actions follow. Through all of these organizations and campaigns, the heart is that the tides of imbalance and obesity would change. There are resources, ideas, tools, training and guides that are available- regardless of what class, weight, age, gender or location you are currently at/in. We want to stand with you in moving towards a healthy future, for our adults and children in America!

Here are some helpful tools and links to get you started;

Diabetes Awareness Month: 5 Things We Should Know about Diabetes

Having diabetes has an impact on every aspect of a person’s life. Our aim in writing these articles during the diabetes awareness month is to provide useful, practical information to help people who might be living with the condition and also to help people who do not yet have the condition, so that they stave off the dreaded disease.

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