Bringing Wellness Full Circle

“P” can stand for so many things, from “pee” to “peace” to a lot of nice and not so nice words in between. But the “P’s” I am talking about today are very nice, I promise.

Portion Sizes

I know, you may not want to hear this because we all love to eat so much, but your stomach is actually only about the size of your fist. And most plates of dinner served at a restaurant are twice, sometimes three times that size!  And think about when you go out to a buffet-style restaurant; my husband calls them “fFeding Trofs.”  There, you could be eating a portion that is 6 times the size of your stomach!

Simple rules for us to keep in mind:

An appetizer is usually a sensible portion size for your stomach.

Use the palm of your hand to get a good sense of how much protein you should eat at any given meal.

Make the rest of the plate full of vegetables.

Here is a quick reference list of popular foods:

  • 1 cup of cereal = a baseball.
  • 2 Tbsp of salad dressing = a shot glass. Most salads in restaurants have 2 LADLES of dressing on them. Or you can just add lemon or mustard or something like balsamic vinegar can make your salad tasty and “moist” without adding extra fat and calories.
  • 1 Oz of Nuts = a cupped palm. Good fat, I admit, but they’re so good it’s hard to stop at a “cupped palm”.
  • 1 Oz of Cheese = a ping-pong ball. Have your cheese, but enjoy each bite slowly and you will be satisfied with less.
  • 3 Oz of Hamburger = a mayonnaise jar lid. To get a good idea of how big that lid is, move your fingers into a “grab and open a lid” position. It’s a full one ounce smaller than a quarter pounder.
  • 1 Tbsp of Peanut Butter = three dice.
  • 1/2 a Cup of Rice = an ice cream scoop…and make it brown rice, please!
  • 1 Potato = a computer mouse. Pay attention to the stuff you put on the potato…
  • 1 Dinner Roll = a yo-yo. Remember all that white bread is refined and has an high glycemic load, so it  will send your insulin shooting in your blood….
  • 1 Tsp of Butter = a Scrabble tile. You can also substitute with olive oil or avocado.
  • 1/2 a Cup of Cooked Pasta = a golf ball.
  • 3 Oz of Fish = a checkbook.
  • 3 Oz of Beef = a bar of soap


Persistence is a state of mind, therefore it can be cultivated. Like all states of mind, persistence is based upon definite causes, among them these:

a. Definiteness of purpose. Knowing what you want is the first and probably the most important step toward the development of persistence. A strong motive helps you to work through many obstacles.

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b. Desire. It is way easier to acquire and to maintain persistence when you really want it…

c. Self-reliance. If you believe in your ability to carry out a plan, you will more than likely follow the plan through with persistence.

d. Definiteness of plans. Organized plans, even though they may be weak and entirely impractical, seem to always encourage persistence.

e. Accurate knowledge. Knowing that what you are planning makes sense, either because of your past experience or observation, will certainly encourages persistence; “guessing” instead of “knowing” destroys persistence.

f. Cooperation. Sympathy, understanding, and harmonious cooperation with others also help in developing persistence.

g. Will-power. The habit of concentrating your thoughts on your plans because you really want to succeed will help you as well in developing stick-to-it-ness.

h. Habit. Persistence is simply the direct result of habit. The mind absorbs and becomes a part of the daily experience upon which it feeds. Fear, the worst of all enemies, can be effectively pushed aside by forced repetition of acts of courage. Everyone who has seen active service in war knows this.

How do we Develop Persistence?
There are four simple steps which lead to the habit of persistence. You don’t have to be particularly smart or educated to build that habit.  But you need to put work and effort into:
1.Having a definite purpose backed by burning desire for its fulfillment.
2.Having a definite plan, expressed in continuous action.
3.Having a mind that’s closed against negative and discouraging influences, including negative suggestions of relatives, friends and acquaintances.
4.Having a friendly alliance with one or more persons who will encourage one to follow through with both plan and purpose

The secret of persistence is not an “answer,” it’s a “realization.”

Simple P’s, aren’t they? Now let’s get to them…


Comments on: "The Two P’s of Personal Discipline.." (4)

  1. […] Be persistent. Nothing gets accomplished without persistence. Persistence is the only common denominator of all successful people. The story goes that Thomas Edison had 999 […]

  2. […] why do we get so frustrated when we can’t master our wildest dreams in a single six week spurt? Practice is the […]

  3. […] is for PORTIONS because no matter how hard you work with your body and your mind, it still matters how much food you put in your mouth. And even if you only eat good stuff, you still can’t eat two cups of almonds a day and […]

  4. […] perfection.  Don’t beat yourself up over perceive failure—it is probably just a set-back.  Persistence is the key.  If you don’t quit, you can’t possibly […]

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